Fit and Youthful Life

Guest Author: Tony Schwartz


Everything that is done repeatedly causes adaptations in the body. This is why we exercise with weights. After performing a sufficient amount of strength training our body adapts in several ways, one of which is bigger and stronger muscles. However, some of the potentially negative adaptations that occur in the body have not been addressed in the mainstream bodybuilding publications. Below you will find out just what negative things strength training is doing to your body, and how a simple cardiovascular training protocol can help to mitigate these effects.

When you lift weights blood is pumped to your muscles to bring nutrients and flush out waste products. This helps to improve endurance during your sets. Over time your body gets better and better at pumping blood to your muscles. One of the main adaptations in your body that occurs to facilitate better blood flow is a thickening of the left ventricular wall of your heart. This thickening allows for more blood flow during those heavy sets, but it also has negative affects on your health. Thickening of the left ventricular wall causes blood to be pumped from the heart more forcefully. The blood vessels respond by becoming more rigid to withstand this pressure. The blood vessels can also develop small tears which become inflamed. This is where atherosclerotic plaque can begin to build up. All of these things lead to an unhealthy cardiovascular system that is at risk for a heart attack.

One of the other things that happens during weight training is the activation of the sympathetic branch of the nervous system. This is typically known as the “fight or flight” branch. When the sympathetic branch is activated it causes a release of the chemicals epinephrine and nor-epinephrine, which are commonly referred to as adrenaline. These chemicals can greatly enhance your strength. However, if you are constantly calling on the sympathetic branch of your nervous system it adapts by becoming more easily activated or by staying activated. This leads to what is known as “sympathetic dominance.” This essentially puts your body into “fight or flight” mode all of the time. As you may guess, this is very stressful on all of the body’s systems and not conducive to recovery from exercise.

So how do we correct these two issues? Well, there are many different corrective methods out there, and not all people will respond the same to any one method. However, in my work with professional athletes I found that one of the simplest methods is also one of the most effective. This method is simple cardiovascular exercise.

Everyone has heard about the health benefits of cardiovascular exercise. Many people also use cardiovascular exercise for fat loss (even though this is not the quickest method for fat loss).

However, most of us who are serious about weight training have heard at one time or another that cardiovascular exercise is actually detrimental to muscle and strength gains. While this is true with certain types of cardiovascular exercise, it is completely incorrect for other types. However, many lifters have adopted a negative view of cardio and hence neglect to incorporate it into their programs for fear of losing muscle. With this in mind, let’s look at how performing cardio can actually increase your strength and muscle gains, much more than weight training alone.

As mentioned above, two of the unhealthy adaptations that occur from prolonged strength training are:

1. Thickening of the left ventricular wall of the heart

2. Sympathetic dominance in the nervous system

Low-intensity cardiovascular exercise can correct both of these issues. By activating the parasympathetic branch (the rest and relaxation branch) of the nervous system, the sympathetic branch’s influence is diminished and the body is shifted to a state in which it can begin recovery. Low-intensity cardio also helps to stretch the left ventricular wall of the heart which makes the wall more pliable over time. This allows better blood flow to all of the body while at rest. Blood flow to the muscles is a huge component of recovery, and this is an easy way to promote it. To receive these benefits the key is the intensity and duration of the cardiovascular exercise.

The protocol is simple:

2-3 times per week, 45-60 minutes, heart rate of 120-130 bpm

This means that you can pick any exercise you want: treadmill, bike, elliptical, stairs, etc. Most people find all of these options boring, so I would recommend some other activity (walking outside, shooting hoops, playing with your kids, etc.). The only requirement is that you do it for at least 45 minutes and that your heart rate stays between 120 and 130 beats per minute (bpm) the whole time. What you don’t want is an activity where you have to sprint hard and then rest. This causes the heart rate to increase quickly and then slow down again. This type of training is similar to weight training and will only make recovery more difficult.

What you want is very low intensity cardio. This will not eat up muscle glycogen or harm your ability to gain muscle mass. To the contrary, it will stimulate the parasympathetic branch of the nervous system and improve blood flow to your damaged muscle fibers. This helps you to not only recover more quickly between training sessions, but between sets as well.

Remember that training hard is only half the battle. The limiting factor for muscle growth is the ability to recover between training sessions. Using effective strategies like low-intensity cardio to enhance your recovery will help your muscle gains skyrocket!



Health and Vitality Now

Guest Author: Joan Gosselin


Undoubtedly, you have been slogging through a large assortment of different products while looking for the very best anti-aging skin creams.  It’s hard to decide on what to buy when every manufacture is without fail telling you that his and his alone is the pinnacle in anti-aging skin cream.

Most of these claims are made without a shred of scientific data to back them up.  The reason you’re not presented with said evidence is because more likely than not the data would utterly refute their claim to having the best anti-aging skin care creams on the market.  So, trust not he who would lead you blindly down the path.

Hard evidence of the products effectiveness is what you need, but with most of the flourishing cosmetics companies this proof is difficult to come by.  I would ask a company representative if the anti-aging skin cream in question had been clinically tested.  If the answer is yes, then there should be recorded data.  If the answer is no, then put the product down and back away slowly.

I know that I for one am not going to slather myself up with anything that hasn’t been proven to be safe.  The celebrity spokesperson can prattle on all day about what this product can do, but I’m not buying into the “best anti-aging skin creams” pitch unless you can show me something to back it up.

Of course I’m the kind of person who would never purchase something like that from television or an ad in a magazine anyway.  I want to hold it, I want to look it over, but mostly I just want to be able to see what it actually says on the label. 

What you’ll probably discover upon looking at the label is that the anti-aging skin cream that you’re holding in your hand isn’t nearly as pure and organic as you were led to believe.  You’ll most likely find in it the very cost cutting chemicals and additive that most cosmetics companies use in order to save enough money to pay for said ads, and ensure that the company Christmas party is in Vegas again this year.

It’s not ‘technically’ as though the company purposely tried to dupe you into believing that their “best anti-aging skin creams” were purely organic.  The sad fact is that the companies are not really required by law to tell you anything at all about what goes into their products.  They pretty much have free reign to tell you anything that they want.

This is because the governing bodies who are supposed to hold the makers of these products accountable don’t enforce the few regulations that are imposed on cosmetics companies.  They are allowed to put collagen into their products even though it is a known high risk allergen.  If you go to get collagen injections you must first take a battery of tests, but apparently you can slap it into some anti-aging skin cream and nobody cares.

When trying to find the best anti-aging skin creams for you, just be careful.

Guest Author: Dr. Valerie Rosenbaum


Many people have asked the question about what is the best anti wrinkle cream. The answer to this question is a little more complicated than just naming off a number of products. There are some ways that you can find the right product for your skin and answer the question about what is the best wrinkle cream.

The first thing that you should do when you are looking for what is the best anti wrinkle cream, is know your own skin. You should know the type of skin you have and if you are sensitive to any ingredients. Many of the products that are available on the market have chemicals and artificial fragrances in them that can cause some serious problems for those who are sensitive. Don’t just use a product because the advertisements claim that it will help your skin. Look at the ingredients and make sure that it will not be harmful to your face.

Take a look at some of the natural ingredients that have been shown to be very beneficial to your skin. The natural ingredients are often more effective and gentler on your skin than a high priced wrinkle treatment product. You should try to find an all-natural product for your skin. When you are looking for what is the best anti wrinkle cream, natural products are better for your skin.

One consideration that you may not have thought of when you are looking for what is the best anti wrinkle cream is your sunscreen. This offers your skin a level of protection that will keep it from becoming damaged and wrinkled by the sun. This is a big cause of wrinkles in many people. Wearing your sunscreen whenever you will be out in the sun is a good way to keep your skin protected and wrinkle free.

Read some online reviews about what is the best anti wrinkle cream on the market. Real life opinions from people who have used the product are a great way to find out what others have discovered. It also saves you from having to purchase the product before you find out if it is effective. Remember that the reviews might not be written with your particular skin type so make sure that you still do your research on the ingredients before you put it on your skin.

What is the best anti wrinkle cream is also one that you will use every day. It is very important that you maintain a daily routine for your skin care. Keep your skin clean and well nourished with moisturizer during the day as well as before you go to sleep. A special product that is designed just for your wrinkles is also very effective at keeping your skin looking great for a longer period of time.

When you are asking what is the best anti wrinkle cream, you should understand that you would have to find the one product that will work for your skin. It may not be the one that someone else will find effective for his or her skin. Look around and do your homework.



Mother Nature’s Magic Pill

Guest Author: Everett Sizemore


It does not matter whether you are a yoga newbie or have been doing yoga so long you’ve memorized your instructor’s routine, asana-by-asana – sooner or later you’ll be in the market for a new yoga mat. I used to think every yoga mat was created equally until I bought a jute yoga mat and discovered that it didn’t smell like chemicals. Of course, it fell apart within two months…

That’s when I decided to write an article about the different types of yoga mats out there, how to choose one that’s best for you, and how to choose one that isn’t terrible for the environment either.

The Standard Cheap Yoga Mat

Many people get a cheapo mat the first time. This is fine, especially if you’re not sure whether you are going to be a yoga fanatic yet. You can usually find these from between $5 and $10 at any mega-store like Target or Kmart.

There are several problems with a standard yoga mat. First, they are often very thin and do not provide much cushioning. Most importantly, however, they stink like chemicals and are made using a very environmentally hazardous process. Furthermore, the chemicals used may be bad for your health. They are made using Phthalates, which turn hard plastics into soft plastics. Studies on rodents involving large amounts of phthalates have shown damage to the liver, the kidneys, the lungs and the developing testes.

I know a lot of people who use standard yoga mats and they’re not dead or dying (that I know of). Just don’t leave them in the trunk of your car because they tend to release a chemical smell when they get hot.

Jute and Cork Yoga Mats

Jute and cork yoga mats are an affordable, eco-friendly alternative to the standard yoga mat, but they have some drawbacks of their own. Cork and jute mats both come from very porous plants. As the material absorbs your sweat during yoga classes, it becomes A: a bit stinky and B: a little weak. While it is not going to fall apart in your hands like wet paper, don’t expect one of these to last a long time if you do yoga more than once a month.

Rubber Yoga Mats

Rubber yoga mats are my favorite. They are durable, affordable and – best of all – they are made from rubber, which is a fairly sustainable material that comes from the rubber tree. Just make sure that you are buying a “natural” rubber mat because the material can be produced synthetically as well – although synthetic rubber isn’t nearly as bad for the environment and your health as phthalates.

Natural rubber yoga mats should be avoided if you are allergic to latex. Instead, try one of the phthalate-free, latex free mats from this page http://www.gaiam.com/retail/product/95-1041_OLIV . They are a little more expensive, but if you are allergic to latex, don’t want to work out on chemicals, and need something that isn’t going to fall apart on you – this type of mat is definitely the way to go.

Using a Pilates Mat for Yoga

Pilates mats are much thicker than yoga mats. This is required because you are spending more time on the floor, often with pressure points like hips, knees, shoulders and elbows supporting some or all of your weight. It is also very important for cushioning to keep your spine from getting injured when doing rolls while lying on your back. Can you use a pilates mat for yoga? Sure, but they are more expensive, bulkier, and you will need to make sure they have a non-slip surface. Yoga mats do tend to be “stickier” which is needed when doing most asanas. But if you do yoga and pilates, try buying just the pilates mat and see if you like it for yoga as well. I do not, however, advise using a yoga mat for pilates, as it can cause injury.

Places to find yoga mats online:

http://www.gaiam.com/yoga/ – Gaiam Yoga Products are well known for their quality and for including many eco-conscious options like jute and rubber. The can be a little pricey, but if you look for items on sale there are deals to be found.

http://www.ecomall.com/biz/fitness.htm – Eco Mall’s yoga and fitness section has a huge list of online resources, most of which have a “green” outlook on business.

http://www.firstpagefitness.com/directory/ – First Page Fitness has a directory of businesses in the fitness industry, many of which sell yoga mats online.

http://www.target.com – Target has a lot of inexpensive yoga products, including a few different types of standard yoga and pilates mats. If your goal is to just buy something cheap to get started with, I’d advise skipping all of the expensive shops and just going to Target.

Using the Class Yoga Mats

I strongly discourage using the communal yoga mats found in most fitness centers and studios. These are breeding grounds for germs and bacteria. You can buy yoga mat wipes if you must use a communal mat. Most of these wipes are just expensively packaged alcohol pads, so you can save a lot of money by getting a box of wipes from Walgreens.

Going Without a Yoga Mat

People have been practicing yoga for thousands of years without modern mats. The reason why most people these days use a yoga mat is because they wear socks, which cause their feet to slip during poses. Even if they do their yoga routine without socks (which can be very unhygienic in most fitness centers and yoga studios) today’s yoga routine typically takes place on a tile or hard-wood floor, which becomes slippery as the feet sweat. Thus, a sticky yoga mat provides the necessary foundation on which to perform the asanas. However, if you regularly practice yoga in an environment that does not have a slippery surface – such as outdoors or on carpet – there really is no need for a yoga mat at all. I have also found that a pair of yoga socks like these – http://www.gaiam.com/retail/product/95-9196_MSTR – works just as well as a mat without all of the hassle and a fraction of the cost.

Whether you go with a standard mat, a Pilates mat, socks, or one of the many “green” options available these days, there is a yoga mat made just for you! I hope the above information helps you decide.



Instant Wrinkle Reducer

Guest Author: Kathleen Walsh


All of the most popular and well known cosmetics companies claim that it is they that possess the highest rated wrinkle cream, but in almost every case you will find that this is simply not true. You really have to very careful when you buy wrinkle cream based on the claims that the company makes about the product, because many time you will come to find that they are not what they say.

Most of the products that are being touted as the highest rated wrinkle cream are not effective as anti aging skin care products. That is because most of them simply don’t have the proper ingredients to make any real lasting changes in your appearance. In fact there are a wealth of products that are currently on the market that contain ingredients that could possibly be harmful to your health.

The very first thing that you should do before you make your decision to buy wrinkle cream is look very carefully at the list of ingredients that the product contains. The vast majority of the time what you will see is that the products that these companies have spoken so highly about are actually comprised of almost nothing except chemical agents. You do not want these agents to touch your skin.

These chemicals that can be found in the typical so-called highest rated wrinkle cream have been linked to some very serious health issues. These include, but are not limited to endocrine system disruption, organ and neurotoxicity, and various forms of cancer. These chemicals have been banned from use in many parts of the world, but not in the United States.

When you buy wrinkle cream you want to make absolutely sure that your chosen product contains absolutely nothing except all natural ingredients. These ingredients should be plant based in nature as plant based ingredients contain properties that allow them to work far better with your skin’s own natural oil. They are also the very safest ingredients that you could have in a product.

The true highest rated wrinkle cream should contain natural ingredients that act to reverse the processes that cause our skin to wrinkle, and sag. They need to encourage increased production of the lagging structural tissues collagen, elastin, and hyaluronic acid. While most of the formulas that you will find will not offer you ingredients that will solve these problems the products of one company can.

If you want to have healthy, younger looking skin you should be sure to buy wrinkle cream the company in New Zealand that found that the combination of Functional Keratin, and Phytessence Wakame will dramatically increase your body’s output of all three of these tissues. This increase will have an amazing effect on the way that your skin looks, and feels.

Since there is no other cosmetics company that can come close to the anti aging results that this company’s all natural line can produce them I think that it is safe to say that in terms safety, and effectiveness the New Zealander’s have what should be called the highest rated wrinkle cream. Wouldn’t you agree?



Instant Skin Tightener