Is Red Meat Really Unhealthy For You?

Before you take a bite into that fat, juicy burger, read a few of these warnings.

One of the longest running debates in the health-food world is whether red meat is a friend or foe. Many nutritionists label red meat a prime nutrient-rich option — it’s packed with iron and its protein-to-ounce ratio is one of the highest you can find at your grocery store. But despite a few nutritional benefits, can red meat actually do more harm than good? A few recent studies would indicate the answer is yes. So before you take a bite into that fat, juicy burger, read a few of these warnings.

It may not be healthy for your heart, kidneys or it could cause diabetes or cancer.

Even with more and more research revealing the dangers of red meat, nothing is definitive yet. So if you’re not ready to go full vegetarian, just remember that moderation is key for any less-than-perfect food.
Source: Is Red Meat Really Unhealthy For You?


The 3 Quad Exercises You Should Know

3 exercises for your quads/thighs

Everybody wants strong, powerful quads—but the question is, how do you build up your legs without getting the kind of thunder thighs that only make sense if you’re an Olympic speed skater? According to Mike Donavanik, CSCS, creator of the top-selling “Extreme Burn” fitness DVD series, the key to attaining strength without bulk is staying off that quad extension machine.

“For many people, the quad extension places a lot of undue stress on the knee joint, even for those with healthy knees,” he adds. Instead, says Donavanik, “You can’t go wrong with functional movements like squats, lunges, and deadlifts.

Source: The 3 Quad Exercises Every Man Should Know: The Daily Details: Blog : Details


The Afterburn Effect: Keep Burning Calories After a Workout

The Afterburn Effect: Keep Burning Calories After a Workout

The so-called “afterburn effect” — which sounds like rocket science and is more officially known as “excess post-exercise oxygen consumption” or EPOC — isn’t new in the world of fitness. Several studies suggest a strong correlation between the number of calories burned post-exercise and the activity’s intensity .

Source: The Afterburn Effect: Keep Burning Calories After a Workout | Greatist


Vacation bootcamp?

Five reasons why bootcamp could help with weight loss

Rather than slogging it out at the gym for months, attending a weight loss bootcamp has a number of benefits and will leave you feeling completely rejuvenated

The idea of focusing on nothing but health and fitness for 24 hours a day may seem a bit intense, but attending a Vacation Bootcamp is a brilliant way to kick-start a new exercise regime.

Rather than embarking on months of post-work gym sessions and morning runs, and getting gradual results, you can fully devote yourself to the cause. It’s like giving your car a full service and a new engine.

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Sitting is the new smoking


The Los Angeles Times recently interviewed Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk. Levine has been studying the adverse effects of our increasingly sedentary lifestyles for years and has summed up his findings in two sentences.

“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”

Levine is credited with coining that mantra — “sitting is the new smoking” — but he’s not the only one who believes it.

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What happens when you stop exercising?


Just as a good training program builds you up, falling off the workout wagon can have the opposite effect—sometimes almost immediately.

Experts call this phenomenon “detraining,” and its consequences can weigh even heavier than the gut you see in the mirror. Fortunately, the condition is fully reversible, as long as you get your butt back to the gym.


This effect is near-instant: Your blood pressure is higher on the days you don’t exercise than the days you do.


Normally, your blood glucose rises after you eat, then drops as your muscles and other tissues suck up the sugar they need for energy. But after 5 days of slothfulness, your post-meal blood sugar levels remain elevated instead, according to a recent study in the journal Medicine & Science in Sports & Exercise.

How many times should you eat per day?

Within the fitness community there has been a prevailing dogma over the past few decades which asserts that eating meals at higher frequencies throughout the day (e.g., 6 – 7 meals instead of the standard 3 – 4 meals per day) will impart additional and beneficial effects on metabolism and fat loss.

More recently, and diametrically opposite to this viewpoint, another nutrition camp suggests a protocol that calls for the individual to fast for an extended period of time (usually 16 – 18 hr) and then eat their remaining calories within a given window that usually follows an exercise bout and lasts about 6 – 8 hr. This is commonly known as intermittent fasting (IF) and has gained a lot of popularity over the past 10 – 15 years, both from fitness enthusiasts and researchers alike.

No strong evidence suggests that an increase or decrease in meal frequency leads to an increase in metabolic rate and body fat loss. Indeed, when calories are controlled and meal frequencies are varied (anywhere between 1 – 6 or more meals per day), there appears to be no significant difference in metabolic rate or overall fat loss.

Thus, the real question regarding meal frequency is, “which diet protocol most fits with each individual’s lifestyle and dietary preferences?” Nevertheless, whether an individual eats 1 – 3 times per day with prolonged fasts in between, or six or more meals spaced 2 – 3 hr apart, the effects on metabolism and fat loss will essentially be the same.


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