Underground Fitness

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Underground Fitness

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Underground Fitness

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Lose Bodyfat By Going Gluten-Free

A groundbreaking new study confirms what we’ve thought for years: You can lose body fat by eliminating gluten from your diet. Going gluten-free is not just for people with celiac disease and wheat intolerances. It may benefit EVERYONE. This study was performed on mice, which means that naysaying dietitians and wheat industry lobbyists will be certain to discount the value for humans. Check out the results for yourself. Researchers fed two groups of mice a high-fat diet in order to induce fat gain, but one group was gluten-free and the other ate 4.5 percent gluten. Results showed that the gluten-free animals had lower body fat, less belly fat, less inflammation, and better insulin sensitivity and blood sugar tolerance. The study authors were struck that the gluten-eating mice didn't gain fat because they ate more calories than the gluten-free mice. Rather, the fat gain was due to the gluten having disrupted hormone function, leading to insulin resistance and glucose intolerance. Simply eating gluten set the mice up to develop diabetes. They also had a severe inflammatory state in the gut. Researchers suggest that the data is applicable to humans and it supports the beneficial effect of gluten-free diets for fat loss and diabetes prevention. This study also shows that even if you don't have celiac disease, gluten can mess with your gut. It causes widespread digestive problems, and enhances production of something called zonulin, which can cross the blood-brain barrier and cause brain inflammation. Of course, if you're reading this you are probably well aware of the dangers of gluten. The general population is catching on: A new report by The NPD Group, a global information company, found that 30 percent of adults want to eat gluten free. However, many people take the suboptimal approach to a gluten-free lifestyle, adopting processed gluten-free foods that still contain grains, and in some cases, artificial chemicals. If you decide to eliminate gluten from your diet, get best results by eating whole foods (meat, fish, vegetables, fruit, seeds, eggs, organic yogurt). Avoid gluten-free baked goods like crackers, cookies, and breads, and consider going grain-free if your overall goal is optimal body composition.

Losing Pounds in Just Five Weeks

How can you Lose Pounds in 5 weeks?

Week 1: Add real fruits and real vegetables to each meal. Now fruit chews, fruit roll ups and fruit or veg juice doesn’t count. You need the real deal here to get the natural fiber to grab the fat cells out of your body. Plus the natural vitamins and minerals in these foods does a body good.

Week 2: No more fast food! This includes pizza, favorite mochas and boxed processed food! Get back in the kitchen and learn to make delicious meals for yourself and your family.

Week 3: Give up white breads and grains. Switch out to whole wheat bread, brown rice and whole wheat pasta. Why? My mom use to give this example, would you buy a tube of white glue? Because once that white bread gets through your intestines it looks like white thick glue in there. Nothing nutritious is going through your body, it is just gunking your body up. Just some food for thought there.

Week 4: Use a fruit or veggie as the base of a snack. For example apples with a little peanut butter.

Week 5: No more soda or sugary drinks, cut back on candy eaten too. Sugar causes insulin spikes therefore not allowing your body to burn the sugar that has turned to fat stored. If you want to get rid of your stored fat in your body you have to keep your body on a plateau not a continuous state of peaks and valleys with sugar spikes.

You would be amazed how many pounds you can lose when you cut back on excess sugary products or processed foods. After the birth of my son I was trying to lose my baby weight. I sat down and looked at my diet. I realized if I cut out the fast food and pizza every week, along with only one Dr. Pepper a day I cut out a lot of calories, sugar and fat from my diet. In a month I dropped almost 10 pounds. I increased my water and vegetables. I had never counted calories before so I was still not doing that at this time. The next month I looked for even more ways due to some new found motivation and I figured out cutting my favorite mochas size from a venti to a grande and then replaced the milk with non-fat and no whip crème. I then lost almost another 10 pounds that month and that was huge for me! Simple easy steps that are do-able when starting out with weight loss; it is a lifestyle change not a temporary thing. These steps listed above are a great way to start seeing results to get you going on a good path.

Kids And Weight Training

It still amazes me that parents won’t hesitate to get their young children (6-7 years old) involved in sports such as football, gymnastics, basketball and soccer, yet they feel that participating in a strength-training program is damaging to their children’s bone health and will stunt their growth. Nothing can be further from the truth.
The fact of the matter is that running, jumping and tackling can create loading on a child’s body which is up to ten times greater than most strength training exercises. In other words, the physical demands on a child’s body are far greater on the athletic field compared to the weightroom. Parents who don’t let their children participate in resistance training are actually increasing their children’s risk for injury on the athletic field.
There have even been position stands by such organizations as the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggesting that children can benefit from participation in a properly designed and supervised resistance training program. Position stands recommend that prepubescent children shouldn’t lift maximal weights; they should lift weights that can be lifted for at least six repetitions with proper form.
Strength training in this manner can be the most potent exercise stimulus for bone growth and development. In fact, research has shown that young weightlifters have greater bone densities than individuals who don’t lift. Thus, the positive benefits of resistance training for bone health, injury prevention and improved athletic performance are far greater than the risks

Plyometrics Get On Board

Athletes and coaches who are serious about achieving athletic superiority are continually looking for the latest exercise tool or training program that will make them faster, stronger or more agile. Likewise, those who are interested in being as physically fit as possible – and gym owners who are seeking to attract such people – often experiment with the latest training fads, everything from super calisthenics to dance classes from Colombia. Let’s focus on a training method that has been around a long time but is often misunderstood: plyometrics.The person who popularized plyometric training to improve sports performance was the late Yuri Verkhoshansky, a Russian exercise scientist and coach who specialized in the jumping events in track and field. Verkhoshansky’s first article about this training method was published in 1964, and his pioneering work in this field earned him the nickname “The Father of Plyometrics.”Let’s start with a basic description of plyometrics, or what could be referred to as classical plyometrics. The dynamic nature of plyometrics creates two effects: (1) a reflex increase in muscle tension and (2) the release of elastic energy stored in the muscles and tendons.A true plyometric activity is one that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase. The time between the eccentric and concentric contractions should be extremely short, no longer than .25 seconds. A longer time between contractions would allow the energy stored during the eccentric phase to dissipate, so it would not be available to assist the muscles during the concentric phase. For example, it’s estimated that a 4-second pause with the barbell on the chest eliminates nearly all this stored energy.One example of a lower-body plyometric exercise is a depth jump, which involves stepping off a platform (the height dependent upon the strength level of the individual) and immediately rebounding upward upon landing. An example of an upper-body plyometric exercise is the Marine Corps push-up, in which trainees clap their hands between repetitions.If your main goal is physical fitness, be aware that plyometrics has little benefit because it doesn’t have a significant effect on body composition. It will not create a strong metabolic response and will not effectively develop muscle mass. You could certainly make such exercises extremely challenging, such as by jumping on and off a sturdy box for 10 sets of 10 reps with a short rest interval, but such a protocol reduces the quality of the movement (i.e., slowing down the transition between the eccentric and concentric contractions) and therefore it will not be plyometric.In any activity you undertake to prepare for a sport, you have to consider the nature of the sport. For example, consider basketball players or figure skaters. At an elite level, these athletes train year-round and their joints undergo considerable stress. Adding plyometrics could push these athletes over the edge to injury. When young athletes are ready to perform plyometrics, they should be gradually introduced to each training cycle – and during the highest-intensity phases an athlete may only need to perform 20-40 depth jumps, twice a week, for maximum benefit. That’s a start. Also, this type of training needs to be performed year-round, alternating between preparatory and classical plyometrics.The key to effective plyometrics is good coaching. How do you find a coach who has a good grasp of plyometric training? Good bets are gymnastics and track coaches. Coaches who have not practiced plyometrics themselves may find it difficult to understand how to coach their trainees to perform the movements, monitor their performance and adjust it accordingly.Also, consider that athletes mature at different rates – in a class of 13-year-olds some may have the physical maturity of an 11-year-old and others may have the physical maturity of a 15-year-old. As such, a qualified coach needs to assess each child individually to determine if they are ready for plyometrics; this assessment should also take into account the child’s level of maturity, as plyometrics are high-stress exercises that require discipline to perform safely and effectively.Are plyometrics an effective method of physical fitness training? Simple answer: No. Are plyometrics an effective method of athletic training? Not-so-simple answer: They can be, for some athletes. Do the benefits associated with plyometrics outweigh the risks? For some athletes, but only if they have access to good coaching.