Breathing Meditation: Try It!

INTRO

Every day in our lives we experience stress.  Whether it’s at work or at home, there are so many tasks to perform and individuals to take care of that sometimes we forget to slow down and take care of ourselves.

BENEFITS

Breathing meditation has immeasurable benefits, and is widely used to relieve the anxieties we face on an on-going basis.  It is one of the most effective ways to reduce stress, lower blood pressure, and improve the immune system, and has been used for trying to stop smoking as well as other bad habits.

Meditation promotes an inner balance, well-being, and revitalization of the mind and body.  The only requirement is that you find a quiet room and sit in a comfortable position.  There, you sit in a traditional cross-legged posture or in any other position that is comfortable. If you wish, you can sit in a chair. The most important thing is to keep your back straight to prevent your mind from becoming sluggish or sleepy.

HOW IT’S DONE

Begin the relaxation process by sitting with our eyes partially closed. Breathe naturally, preferably through the nostrils and try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is your object of meditation. You should try to concentrate on it to the exclusion of everything else.

At first, your mind will be very busy. It may even feel as if the act of meditating is making your mind busier; in reality you are just becoming more aware of how active your mind actually is. There will be a great temptation to follow the different thoughts as they arise, but you should resist this and remain focused on your breathing.

Once you are relaxed, you can actually hear your breathing and slow it down to the point where you are in a deep meditative state.  Afterward, you feel renewed and all the anxiety and stress dissipates.

Note that it will take a few sessions to get it down just right, but it is not only worth the effort but offers significant relief on those days when you are being pulled in twenty different directions.

DEDICATION

In order for breathing meditation to become a successful part of your life, it requires you to engage in this practice on a daily basis.  The more you practice, the better you will be able to reach the meditative state.

Whether you have practiced Yoga or other forms of meditation such as Tai Chi, breathing meditation has an immediate and positive effect on your entire body.  Moreover, you can utilize this breathing exercise at home, at work, in your car, or on a subway or bus. 

For example, let’s say you are driving home and come upon heavy traffic or an accident that leaves you idling for an hour or more.  Instead of getting all worked up, try breathing meditation.  Or, if you are sitting at your desk at work and the stress is beginning to build, find a quiet place where you can meditate – it does work.

CONCLUSION

No matter what you are doing during the course of the day, take ten minutes to meditate in order to relieve whatever stress or anxiety you are under.  Just as you take care of others’ needs, it is important to concentrate on your own health and wellbeing as well.

Flexibility Training: Techniques Used

Flexibility training involves performing a series of exercises that help maximize range of motion and muscle stability. Few would argue against the fact that flexibility is an important component of fitness and a critical factor in achieving peak physical potential.  Yet, flexibility training is consistently ignored and often done incorrectly.

While researchers have been unable to unequivocally validate the proposed benefits of flexibility training, there is evidence that indicates that flexibility training contributes to enhanced muscular relaxation, decreased risk of injury, improved range of motion, improved muscular balance, and improved performance of certain sports-related activities. (Source: Ace Personal Training Manual P.305-307).

Techniques Used to Increase Flexibility

There are four basic types of stretching techniques: static, ballistic, proprioceptive neuromuscular facilitation (PNF) and active isolated stretching (AIS).

Static

The static technique is the most traditional type and involves a slow, gradual, and controlled stretch through a full range of motion. Health professionals advocate this technique as the least likely to cause injury.

Static stretches should be part of every five to 15 minute warm-up routine. This type of pre-activity stretch should focus primarily on the muscles that will be used in the activity to follow, and is aimed at decreasing tissue stiffness, improving muscle circulation and readying the muscles for more vigorous activity, while decreasing the risk of tears or tendon stretching.

Ballistic

The ballistic or dynamic technique is more controversial since it involves rapid, uncontrolled bouncing or bobbing motions (such as bouncing down repeatedly to touch your toes). This type of stretching is not considered useful and can lead to injury (such as muscle tears) because is does not allow your muscles to adjust to, and relax in, the stretched position; It may instead cause them to tighten.

Consequently, many trainers, physical therapists, and physicians feel ballistic stretching is a higher risk stretching technique and should be avoided unless specifically needed to prepare for a ballistic sports activity. (Source: Ace Personal Training Manual P.311) 

PNF

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation. It is excellent for targeting specific muscle groups, increasing flexibility, and improving muscular strength.

This technique must be done with at least two people because it is impossible to complete most of the stretches by oneself. Specifically, PNF should be conducted under the guidance of a knowledgeable and experienced fitness professional; this will help minimize the chances of injury to the muscles, such as that caused by overstretching.

Example of a PNF Exercise:

Lie on your back on a comfortable surface. Raise one leg vertically and have your partner grab your foot. Your partner then presses the foot gently backward until you feel tension on the hamstring (the muscle on the rear of your thigh). You then contract the muscles as you attempt to move your leg back down, with your partner resisting the movement.

AIS

Active isolated stretching (AIS) was pioneered by Aaron L. Mattes. The technique was originally practiced on patients who required post surgery rehabilitation and has attributes similar to strength-training workout.

With AIS you gently stretch a specific muscle, hold the stretch for two seconds and then release (stretch is never held more than two seconds). The stretch is repeated for several repetitions with each subsequent movement exceeding the resistance point by a few degrees.

Increasing the stretch a few degrees at a time allows the muscle to adjust more gradually to the stretch.  The stretches are typically performed in sets of a specific number of repetitions, with the goal of isolating an individual muscle in each set.

Flexibility training is an essential part of a well-balanced exercise program. Whatever your workout routine, be sure to stretch before and after your exercise session. Doing this will maximize your performance during your workout and help relax muscles post workout.

20-Minute Home Fitness Workout

Content provided by eDiets

 

Raphael Calzadilla, BA, ACE, RTS1
eDiets Chief Fitness Pro

 

If you’ve suddenly been hit with a busy schedule or just need something quick, I have the home fitness workout for you.

This series of fitness workout movements will take about 20 minutes or less. Yep, you’re reading correctly — just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps — it will come. If you’re a beginner, take your time and go at your own pace.

1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five fitness workout exercises performed for two cycles in just 20 minutes. You’ll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses — all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Heart Health- The Benefits of Walking

While the combination of diet and exercise is important to maintain a healthy body, it is exercise that is the driving force towards fitness- because it tends to promote and elevate an individual’s overall sense of well-being.

Why Walk?

Walking is gentle, low-impact and can ease you into a higher level of fitness and health. Walking is one of your body’s most natural forms of exercise. It’s safe, simple, doesn’t require practice, and the health benefits are many.

Health Benefits

Walking not only reduces stress, lowers blood pressure, substantially reduces the risk of cardiovascular disease, makes managing your weight a lot easier, strengthens muscles, bones, and joints and improves sleep, it also stimulates the release of endorphins which exhilarate the mind and help bring you into a balanced state.

Walking has been found to have a higher compliance rate (i.e. number of people who stick with this form of exercise) than other physical activities because it can be easily incorporated into a busy time schedule, does not require any special skills, equipment (other than a good pair of athletic shoes) or facility, is companionable, and can be undertaken by individuals of all age groups.

Walking Accessories

• Shoes: Wear comfortable athletic shoes with a lot of support, including proper arch support, a firm heel, and thick, flexible soles that will cushion your feet and absorb shock. If you walk frequently, you may need to buy new shoes often. 
• Clothing: Your walking clothing should be lightweight and breathable. Also wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• Pedometer:  A pedometer is an instrument that measures exactly how far you’ve walked. You simply measure your stride, program the pedometer, and clip it to your belt.

Getting Ready to Walk

Here are some tips on how to start.

Warm-Up before Walking: Warm-up helps the muscles and makes them more flexible, which will make you less prone to injury.

Begin Slowly: Whatever fitness program you are involved in, it is important to start off slowly. If you begin too intensely, you are putting yourself at risk for a variety of different injuries. Begin with a short, ten-minute walk around the block. Keep a slow to moderate pace. Do this three to five times a week.

Focus on Posture: Posture is very important when it comes to walking. If you walk with poor posture, you could give yourself an injury and your body won’t receive maximum benefit from the workout. Be sure to walk with a straight back and relaxed shoulders. Try to elongate yourself from the ground up. Walk with your head up and your eyes forward at all times and focus on keeping your abdominal muscles and buttocks tight.

Increase in Increments: As you feel your stamina building, begin to increase the length of your workouts. Increase your walks by about five minutes every week. Work up to walks that are 30 minutes or longer.

Build Your Intensity: After a few weeks of walking at a moderate speed, build your intensity by pumping your arms or walking faster. Walking up hills and inclines is also great for adding to the intensity, and it will keep your walks from getting boring.

Cool-Down Stretch: Stretching after exercise can help you relax and balance tension on muscles that have just been exercised.

Set Realistic Goals: For example, walk for 10 minutes on your lunch break or participate in a fun walk with friends.

Keep track of your progress with a pedometer or walking journal: Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration.

If you are not currently engaged in any physical activity, now is the time.  Start slowly and work your way up.  No one is saying you have to run a marathon, but if you want to avoid future health problems associated with your heart, walking is the first step.

How to Beat Stress with Exercise

I am sure you know exercise is good for the body.  But did you also know that even the most modest form of exercise can reduce the number of stress hormones produced and counteract your body’s natural stress response? So whatever you set out to accomplish through your daily exercise program: lose body fat; build muscle; fight off disease; that same program can also help you manage stress.

Stress and Your Health

Evidence shows that stress damages your health. It can weaken your immune system, increase your blood pressure, raise cholesterol, keep your blood sugar level elevated, and cause weight gain and skin problems.

How Does Exercise Reduce Stress?

• It stimulates your production of endorphins, adrenaline, serotonin and dopamine: Exercise causes the brain to produce a cocktail of helpful biochemicals that help reduce stress. Runners, for example, are familiar with that ‘endorphin high’ that comes from marathon workouts; this endorphin high can also be achieved through weight training or a robust game of basketball. The endorphin high is a result of the brain releasing an opiate-like substance that the body produces naturally to reduce pain. It also can give you a sense of well being.
• It lets you focus on a single task: After completing an intense workout in the weight room or a non-stop spinning class at your favorite gym, you will often find you have forgotten the day’s problems and irritations and focused purely on your specific activity. As you begin to repeatedly discard your daily frustrations by focusing on a single physical activity, you may find that this focus on a single task, and the positive energy that is a result of it, can help you remain cool, calm and collective in everything you do.
• It improves your outlook: Regular exercise can increase self-confidence and lower the symptoms related to mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Steps for success:  Just like everything else in life, you need to have a plan to be successful.  I suggest taking these few simple steps.

• Consult with your doctor: Before beginning a new fitness program, consult with your health care provider especially if you have a history of heart disease or other risk factors.
• Know your fitness level: Build your fitness level gradually.  Do not jump into an advanced workout routine if you have not exercised in years!  This can lead to frustration and workout related injuries. Plus, if you begin your workouts slowly, you are more likely to stick with it.
• Do what you enjoy: Don’t train for a triathlon if you loathe swimming, running, and biking!   Any activity from walking to ballroom dancing can increase your fitness level while reducing stress. The most important thing is to pick an activity you enjoy.
• Schedule it and keep it regular: Choose the times you exercise carefully. If you are not a morning person, don’t force yourself to get up at four in the morning to exercise. Choose a time you know you can maintain and make your exercise routing an ongoing priority.

Remember, find an activity you enjoy even if it’s just getting out of the house or away from work for a vigorous walk. Any form of physical activity can help you elevate your mood and become a great way to lower your level of stress.

Dress for Workout Success

Getting to the gym on a consistent basis is one of the most important elements in reaching your fitness goals.  But once at the gym, if one does not have on the proper workout attire, the quality of his or her workout can be greatly reduced.  Having the right gear can make you feel more comfortable and confident as you exercise- leading to a more productive workout.

Performance Fabrics

Workout clothes made with fabrics that wick (pull away) moisture from the body as one sweats are the norm these days.  These blends are very active in that they have the ability to dry quickly and suppress odors. Numerous Companies that produce active-wear products have their own propriety brand of performance fabrics such as Adidas ClimaCool® and Champion Double Dry®.

Apparel made with these performance fabrics is great for medium to high intensity workouts or any activity that produces a great deal of fluid loss.  

Champion Double Dry Shirts

Happy Feet

A proper fitting athletic shoe is essential for working out.  A good athletic shoe supports the foot for various activities, such as running movements, lateral movements and jumping movements.  There are basically five shoe types and what’s best for you depend on your foot type and training needs.

Motion Control Shoes:

These are the most rigid, durable, control-oriented running shoes that limit overpronation. This shoe is for you if you overpronate, wear orthotics and want a stable shoe, or you have flat feet.

Stability Shoes:

A good blend of cushioning, support and durability. This shoe is for you if you are of average weight and don’t have any severe pronation or supination, but do need support and good durability.

Cushioned Shoes:

The most cushioned shoes with the least support. This shoe is for you if you underpronate, have a rigid foot (high arch) and don’t need any extra support.

Lightweight Training Shoes:

The lightest of the training shoes designed for fast-paced training or racing. This shoe is for you if you have no motion-control problems and are a fast, efficient runner.

Trail Shoes:

These shoes offer the best traction, with stability and durability. This shoe is for you if you run off-road or in inclement weather and need extra traction, more durable uppers and a thicker soled shoe.

Once you know your foot type, look at the specific activity you will be participating in and buy athletic shoe accordingly.  For example, for low-impact activities, consider a cross-training shoe. Cross-trainers are also good for lifting weights due to their lateral stability. For cardio activities, it’s probably best to have a running shoe, but the proper cross-training shoe can work as well. Other sports-specific footwear is recommended for activities such as basketball or racquetball, because these shoes offer the best traction for its respective sport.

So get comfortable; get confident; and get to the gym!

DVD Review: AM/PM Stretch for Health

DVD Review: AM/PM Stretch for Health

The A.M/P.M Stretch for Health DVD runs for 90 minutes and is a wonderful stretching workout for all ages. Stretching is useful for both injury prevention and injury treatment. If done properly, stretching restores and increases flexibility; this directly translates into reduced risk of injury. Stretching also improves core stability as well as balance and posture.

The instructor, Madeleine Lewis, is a nationally recognized health and fitness expert who has lots of experience in choreographing fitness videos. She is an award-winning fitness video star as well as video producer and director.

The a.m. stretches include some abdominal and lower back work outs and posture awareness. It’s a good way to start the day and will make you feel invigorated. The p.m. stretches are more relaxing and help to re-align your body. They include various relaxing stretches and a foot and lower leg massage. Power Stretch exercises are also part of the stretching regime.

The DVD comes with a small booklet with the a.m. and p.m. workouts and how to use them successfully. It is geared towards the beginner to mid-intermediate and breaks down into (2) 30-minute routines and (1) 20 minute routine. The background music that accompanies the movements is instrumental and pleasant to listen to. An added bonus is an interview with the instructor, Madeleine Lewis.

Stretching daily will improve your flexibility, the muscles become stronger and more powerful and your joints more flexible.

Resistance Bands vs. Weights

From the standpoint of basic exercise physics, weights and resistance bands have a lot in common. Both provide something for the muscle to work against beyond gravity. But their specific differences allow them to serve different goals.

Weights
A weight, whether in the form of a free weight or a stack on a machine gives you the opportunity to exert a varying degree of force. This makes it possible to adjust your workout intensity to fit a specific fitness goal or current fitness level.

Free weights are items like dumbbells or barbells. It is possible to get a better workout with free weights than a machine because of the lack of restricted movement. Lack of restricted movement is also what makes you more prone to injury, so be sure to use proper form.

Weight training improves strength over time. As you build strength you are improving coordination, creating a stable body environment for joints and making the heart work, which improves overall health.

Resistance Bands
Resistance bands offer similar benefits, along with some that are specific only to them. The workout they offer feels different than free weights even though many of the same free weight exercises can be done with resistance bands.

Resistance of the bands is constant, rather than the gravity dependent resistance of free weights. This can be an asset because with resistance bands you can also create resistance from directions that you can’t from free weights. The direction that the resistance comes from is reliant on how you use the band.

Beyond the valuable workout benefits there are convenience benefits to exercise bands, too. They are lightweight, ultra flexible, and easier to handle than small dumbbells. They are also fairly inexpensive which is nice for the budget-conscious exerciser.

Plus, Resistance bands are more portable than free weights. This allows you to get a good workout if you travel regularly without depending on the hotel gym. Also, if space in your home is a concern, they are ultra-easy to store, and can fit into a drawer or on a closet shelf with no problem.

Both resistance bands and free weights are effective in increasing lean body mass. Although if you’re looking to body build, it is suggested you combine free weights and resistance bands, with more of an emphasis on free weights.

No matter what equipment you choose, strength training combined with regular cardio is an easy and inexpensive way to stay in shape.

Nutritional Supplements: Are they Necessary?

A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.

Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.

But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some individuals have rigorous exercise routines, while others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.

B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some people, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.

For others, added amounts or specialized types of supplements are a requirement for good health. Vitamin C is eliminated in the urine when consumed in excess amounts. But what is excess one day may not be enough the next, requiring tomorrow’s deficit to be made up through diet or supplements.

Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.

Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.

But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.

Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.

There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.

Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.

Each person should undergo rigorous testing before taking anything more than an all-purpose daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.

Weight Loss – Myths and Reality

Few commercialized areas of science are as filled with myths as is the science of weight loss. Everyone wants a simple, safe, no-willpower solution to losing weight. Someday, we may actually get one. For now there are no magic cures. But there are quite a few myths that need to be exploded.  Here are a few.

Myth: Eating after 8 p.m. causes weight gain.
Reality: It doesn’t matter what time of day you eat, it’s how much you eat during the entire day and how much exercise you get that make you gain or lose weight. No matter when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure that you first think about how many calories you have already eaten that day.

Myth: Eating ice cream actually causes weight loss.

Reality: The so-called theory is that since ice cream is cold, and it takes energy (measured in calories) to warm it up, your body is consuming energy while eating it.

Your body does certainly require energy to warm up ice cream, and even to digest it. Any action the body takes requires energy, that’s basic physics applied to physiology. But the devil is in the details. Eating ice cream, usually high in fat and sugar, takes in far more calories than are used to warm and digest it. Sorry, you still need to go easy on the dessert.

Myth: Adding a pound of muscle makes the body burn an extra 50 calories.

Reality: A pound of new muscle will burn at most a dozen calories per hour. Just sitting consumes about 70 calories per hour.

Still, adding muscle is a good idea, since to do so requires high effort – either through running, weight training or other vigorous exercise. Mild exercise, such as riding an exercise bike, is good but tones more than builds muscle. The average man will burn about 350 calories in an hour long workout.

Vigorous exercise also raises the metabolic rate for a day, burning about 250 calories more than if one hadn’t exercised. A brisk walk outside or on a treadmill will do so also, but at a much lower level. It’s still a good idea to workout every other day and walk on the non-workout days. It keeps the muscles toned, stretched and helps prevent the lactic acid buildup that causes sore muscles.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Reality: A high-protein/low-carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs, and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits, and vegetables). People often get bored with these diets because they crave the plant-based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.

Many of these diets allow a lot of food high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels, which increases a person’s risk for heart disease and certain cancers.

High-protein/low-carbohydrate diets may cause rapid weight loss–but most of it is water weight and lean muscle mass–not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones that your body makes.

This is not a healthy way to lose weight. It overworks your kidneys and can cause dehydration and headaches. It can also make you feel nauseous, tired, weak and dizzy. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very risky for pregnant women and people with diabetes.

By following a reduced-calorie diet that is well-balanced between carbohydrates, proteins, and fats, you will still lose weight, and you will be more likely to keep the weight off.

The reality is if you take in more calories than your body uses, the remaining energy is stored generally in the form of chemical bonds in fatty tissues. When the body requires more energy that you’ve supplied, it will turn to those fat stores in order to get some needed energy. That leads to lower fat in the body and weight loss. That reality is best achieved by the old-fashioned combination of proper diet and adequate regular exercise.

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