Growth hormone doesn't help athletes

Ask Glen!






Q. Glen, Does Growth Hormones ( HGH ) Enhance Athletics Performance?


A. STANFORD, Calif. (UPI) -- A U.S. review of randomized-controlled trials that compared growth hormone to no-growth-hormone treatment in healthy people found no athletic benefit.

Study leader Dr. Hau Liu of Stanford University said the review of people ages 13 to 45 found lean body mass increased in people who took growth hormone, but strength and exercise capacity did not.

However, those who took growth hormone experienced soft tissue swelling and fatigue more frequently than those who did not take growth hormone.

The review, published online in the Annals of Internal Medicine, concluded claims growth hormone enhances physical performance are not supported by the scientific literature. Growth hormone may increase lean body mass but may not improve strength and may worsen exercise capacity and increase adverse events, the review said.

Reference: Stanford University



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

KEEP YOUR METABOLISM REVVED 24-7

Ask Glen!




Q. Glen, How can I keep my metabolism going and stop my weight-loss plateau?


A.After a few weeks, any workout can feel old.

But the Fitness Builders, Clean, Lean & Mean workouts are designed to eliminate boredom and keep the pounds melting off. Each week you add more reps or another set, which means new muscle growth and more calorie burn.

Here are two ways to avoid the dreaded weight-loss plateau:

1. Keep things varied with intervals. They burn belly fat more effectively than standard cardio Interval training"will skyrocket your post-workout metabolism, allowing you to burn almost twice as many calories as you would with traditional cardio workouts,

Your easiest move: Get on a stationary bike, go as hard as you can for 20 seconds, rest for 20, and go again. Do that eight times. You'll be drained—but finished in just minutes.

2. Learn to increase resistance properly. Focus on reps before weight. If a set calls for eight reps, any weight where you can do six to 10 reps is the right amount. If you can do more, increase the weight; if you can't do six, drop back.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Tight Abs in a Hurry

Ask Glen!



Q. Glen, I hate my stomach ! What can I do about it?



A. I know how it is. Every day you get out of the shower, glance in the mirror and then quickly turn away. Ugh.

Gotta do something about that poochie gut. And then you get dressed and go to work, and immediately, other than having to feed it, your stomach is the last thing on your mind.

Who has time to do all those abdominal exercises anyway, right? Well, YOU do, for one! Even just 5 or 10 minutes a day devoted to toning your tummy is much better than ignoring it. So here are some suggestions for a variety of ab exercises, all of which can be done quickly and easily at some point during the day.

(One quick note. You can do sit-ups all day if you want, but your tight, rock-hard abs won't be visible if they're concealed under a thick layer of fat. So if you aren't already lean, you'll need to diet in addition to exercising in order to see the results.) Try to do three of the following exercises at least three days a week. Shoot for five or six days if you possibly can.

Each exercise targets a specific abdominal area -- upper abs, lower abs and obliques (the sides). If you have time to do more than one of these exercises, choose ones that target different areas. Remember to always exhale with the exertion and inhale as you relax.

Sit-ups -- The classic sit-up goes in and out of style as an effective abdominal exercise, but many professional trainers swear by it. It can be tough on your back, though, so it may not be for you if you have back problems. This exercise mainly works the upper abs. Lie on your back on a hard surface. With your feet flat on the floor, bend your knees at an angle a little tighter than 90 degrees. Put your hands behind your head. In a smooth, controlled manner, raise your upper body to a fully upright position.

You may need to have someone hold your feet, or place your feet under a heavy piece of furniture. Lower yourself to the floor, and, without resting, repeat the motion. Concentrate on using your stomach muscles to pull yourself up. Be careful to keep your head and neck relaxed. Shoot for three sets of ten repetitions.

If you're a rank beginner, and depending on your age, you may not be able to do more than one or two reps. That's alright. If you work out consistently, you'll gradually be able to increase your reps.

Crunches -- If back problems prohibit you from doing sit-ups, do these instead. Assume the same position as described above, but just pull you shoulders and upper body off the floor, then return to the resting position. As always, do these in a slow, controlled manner. And concentrate on pulling from the abs, making sure your neck and head are relaxed and NOT pulling

Standing Ab Pull -- Stand with your knees bent a little. Place your hands on your knees. Exhale completely. Suck your stomach in and hold it for five seconds while simultaneously raising your body until you're just about standing upright. Now relax your stomach muscles and take a deep breath. Exhale as you place your hands on your knees and bend them again. Do 10 if you can. This works both upper and lower abs.

Leg Raise -- Lie down on a flat, hard surface. Put your hands down flat at your sides and bend your knees slightly. With your feet together, raise your legs until your shins are more or less straight up and down. Without pausing, gradually lower your legs back to the starting position. Concentrate on working your lower ab muscles the whole time you do the exercise. Shoot for 10 reps.

Oblique Crunch -- Lie on your back on the floor and put your hands behind your head. Bend your knees.

Keeping your feet and legs together, allow them to drop to the left as far as possible, while keeping your back flat on the floor. Pull your shoulders and upper body up off the floor as high as you can manage -- perhaps a few inches. Again, DO NOT pull from the neck. Your head should be resting in your hands, completely relaxed. Slowly drop your shoulders back to the floor. Do ten reps (or as many as you can manage). Now turn your legs to rest on the right side and repeat. This exercise works your obliques, or side abdominal muscles.

Do as many of these exercises as you can. If you can do them all, you're getting a complete ab workout that you can probably do in less than 20 minutes!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life.

Yours in good health

Any questions?

Ask Glen!

Exercise ! Can You Get Too Much?

Ask Glen!



Q. Glen, Is it true that aerobic exercise for more than 45 minutes at a time can lead to inflammation and weight gain in the abdominal area?


A. This is not true — in fact, it's the opposite. Aerobic exercise for any amount of time can decrease inflammation and decrease weight gain in the abdominal area. Abdominal fat is the worst kind because it is associated with chronic inflammation and is more likely to lead to type 2 diabetes and heart disease.

All types and duration of exercise can benefit the upper body. Even walking at a moderate pace (as if you were late to work) can reduce fat storage in the abdominal area. As a matter of fact, studies have shown that people who exercise moderately all their lives do not gain as much weight as those who don't exercise and that they have lower rates of type 2 diabetes, which in turn can lead to heart disease, The message is clear — keep it moving for better health.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Choosing an Exercise Program

Ask Glen!




Q. Glen, I am currently 230 pounds and have decided to lose some weight. Is it better for me to walk or run for exercise?


A. If you haven't been exercising regularly until now, I would walk first. Pick a circular route where you can easily increase the mileage and try to walk one to two miles per day. A pedometer is a good way to track your mileage, or your steps. Your ultimate goal may be to walk 10,000 steps per day, which is roughly four miles.

As you lose weight you will probably find it easier to start jogging. To ease yourself into it, start by picking an interval (say, between stop signs) and alternate jogging and walking. Continue in this manner for the entire exercise session. Another way to introduce jogging to your routine is to walk one minute and then jog two minutes or vice versa. In the end, after you develop some cardiovascular fitness, you can jog the entire session.

An exercise session should last between 30 and 60 minutes. Eventually, you should add resistance-exercise training to your regimen. Try using weights at the gym two days a week, and then jog at least three days per week. Resistance-exercise training is best learned from a trainer at a gym. Good luck — exercise can help you burn off about 2,500 calories a week!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

What’s Better: Diet, Exercise or Both?

Ask Glen!

Q. Glen whats better, Exercise , Diet or both?

A. It’s a trick question: You shouldn’t ever choose between the two. Both activities are key components of weight loss and increasing fitness and should be used in combination to reach your goals. Dieting can make it difficult to have the energy to exercise, so make sure you’re eating enough to meet your fitness needs even if you’re trying to cut calories to lose weight. A 2006 study from the Journal of Applied Physiology showed that exercising ensures that the weight you lose is fat, not muscle. Dieting alone, especially if you severely restrict your caloric intake, will pull energy from your muscles, which is never a good idea. Exercising alone increases your appetite, prompting you to eat more food to make up for the extra calories you burned. So don’t do it alone. Diet right by eating a lot of high-fiber foods to fill you up and give you the nutrients you need and leave the calories you don’t need behind. Exercise daily and always be sure to follow good post-exercise eating habits (like eating a carb-rich snack right away after exercising to promote muscle recovery). This balanced combination of diet and exercise will give you the two-pronged approach you need to overcome the challenge of weight loss.

Please consult your physician before starting any diet or exercise program

Wishing You Great Health,

Glen Edward Mitchell

Got a question? Ask Glen

Big Fat Lies Part 10 Fat Lose Quick & Permanent

Ask Glen!

Q. Glen, How quickly should you shed your excess pounds? Yes, we all wish we could melt off the fat "overnight," but supposing you really could take the weight off "lightning fast." Is rapid weight loss is really healthy and safe? And is it permanent?How much fat loss is realistic? How much is physiologically possible?

A. I've got bad news for you. You have been lied to over and over about "quick fat loss" and it really irks me that weight loss companies keep getting away with it at your expense!

It's time to bust this myth and uncover the truth.

Fat Loss Lie #10: "Fat loss can be quick and permanent"

The "Quick Fat Loss" Lie Exposed

"Lose 30 pounds In 30 Days!"

"Lose 9 Pounds Every 11 Days!"

Lose 10 Pounds This Weekend!

You see ad claims like these all the time, and they sure are enticing, aren't they? They play on our emotions and our desires for instant gratification.

Patience is the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you hear promises of quick weight loss and you even see people losing weight quickly.

We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the "losers", as if that's a flattering title to earn), are rewarded generously with fortune, fame and congratulations.

Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. However...

Serious Problems Can Occur If You Try To
Force It And Lose Weight Too Quickly

The faster you lose weight, the more muscle you will lose right along with the fat, and that can really mess up your metabolism.

An even bigger problem with fast weight loss is that it just won’t last. The faster you lose, the more likely you are to gain it back. It's the the "yo-yo diet effect" - weight does down, but always comes back up. Think about it: We don’t have a weight loss problem today, we have a “keeping weight off” problem

Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer on the planet, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.

Are there any exceptions? Yes. It may be ok to lose more than two pounds per week if you have a lot of weight to lose, because the rate of weight loss tends to be relative to your total starting body weight. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.

But there IS a catch.

What Really Matters Is Not How Much WEIGHT
You Lose, But How Much FAT You Lose

Where did your weight loss come from? Did you lose body fat or lean body mass? "Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.

Let’s look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, illustrated with specific examples, what will happen when you lose weight too quickly.

As an example, let’s take a 260 pound man who has a lot of body fat to lose - let’s call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let’s look at a few possible scenarios with losses ranging from two to four pounds per week.

Weight Loss Scenario 1:

Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, let’s see:

If he loses a half a percent of body fat, here are his body composition results:

256 lbs
31.5% body fat
80.6 lbs fat
175.4 lbs lean body mass

Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.

Weight Loss Scenario 2:

If he loses a half a percent of body fat and only three pounds, here are his results:

257 lbs
31.5% body fat
80.9 lbs fat
176.1 lbs lean body mass

These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.

Weight Loss Scenario 3:

What if he only lost two pounds? Here are the results:

258 lbs
31.5% body fat
81.2 lbs fat
176.8 lbs lean body mass

These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat and he kept ALL the muscle!

Weight Loss Scenario 4:

Now let’s suppose he loses three pounds but he loses more body fat: .8%

257 lbs
31.2% body fat
80.2 lbs fat
176.8 lbs lean body mass

These are the best results of all. When the weekly fat loss is .8% (better than average), 100% of the three pounds lost is fat. So as you can see, yes, it’s safe to lose more than two pounds per week… but only if the weight fat. If you lose three or four pounds per week, and you know it’s all fat, not lean tissue, then more power to you! If you lose four pounds and two of those pounds are muscle, you just shot yourself in the foot!

If as little as 20%-30% of your weight loss comes from muscle, when compounded over a few months, you’re talking about a massive muscle tissue loss which can dramatically slow down your metabolism, weaken you and turn you into nothing more than a “skinny fat person” (that's a person with low body weight because they lost so much muscle, but still holding stubborn fat because they shut down their metabolism).

Don't Be Fooled By Water Weight Losses

One thing you should also know is that it’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets. Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS!

The only way to know if you've actually lost FAT is with body composition testing. For home body fat self-testing, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even an underwater (hydrostatic) or air (bod pod) displacement test.

From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 1.5 - 2.0 lbs of weight per week without losing some muscle along with it. If you exceed 2.0 to 3.0 pounds per week, the probability of losing muscle is extremely high. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to relapse.

The Biggest Weight Loss Mistake That Is
FATAL To Your Long Term Success

Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle, and if you want to keep the fat off for good, then you have to take off the pounds slowly. (of course, if you want to crash diet the weight off fast, lose muscle with the fat and gain all the fat back later, be my guest)

This is one of the toughest lessons that overweight men and women have to learn - and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.

Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. To the producers of these shows, I say SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you of all people should know better. These shows are not "motivating" or "inspiring" - they are DAMAGING! They are a DISGRACE!

The rapid weight loss being promoted by the media for the sake of ratings and by the weight loss companies for the sake of profits makes it even harder for legitimate fitness and nutrition professionals because our clients say, “But look at so and so on TV - he lost 26 pounds in a week!”

Sure, but 26 pounds of WHAT - and do you have any idea what the long term consequences are?

Short term thinking… foolish.

Do it the right way. The healthy way. Take off pounds slowly, steadily and sensibly with an intelligent nutrition and exercise program, measure your body fat, not just your body weight, and make this a new lifestyle, not a race, and you will never have to take the pounds off again, because they will be gone forever the first time.

We're getting close to the end of this series and next time, in part 11 of 12, you'll find out about the scandal that is taking place in the medical and pharmaceutical industries ("The big pharmacy lie")... Plus, you'll also learn the truth about steroids and other performance-enhancing and fat-burning drugs. Until then...

Train hard and expect success,

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Big Fat Lies Part 9 Exercise is not Necessary!

Ask Glen!

Q. Glen, Which is better? Diet or exercise? Can you really get lean - and more importantly, stay lean - without exercise?

A. Lose weight without exercise is one of the most common claims made in the weight loss industry, yet it remains the subject of fierce debate.

Fat Loss Lie #9: "Exercise is not necessary... all you need is a diet"

The Truth About The Diet Versus Exercise Debate

Yes, you CAN lose weight by cutting calories. But as you learned in the first part of this course ("the starvation diet lie"), there is danger in using very low calorie diets; you almost always re-gain weight that's lost with highly restrictive diets.

Some people use calorie restriction out of necessity. For example, I know some wheelchair-bound individuals who lost weight with calorie restriction alone. I also know some people who were very obese and had orthopedic problems (making exercise difficult at first), who chose to get started only with dietary restriction, then they added the exercise later. They also lost weight.

However, for able-bodied people, dieting is the absolute WORST way to lose weight.

Two Ways To Create A Calorie Deficit And Lose The Fat

As you learned in part 5 on calories, to lose fat, you need a calorie deficit. However, there's more than one way to create a calorie deficit. One is to decrease the amount of calories you consume (eat less). The other is to increase the amount of calories you burn (exercise more).

Of the two ways, burning the calories with increased activity is the superior method. Or, you can also combine the two - eat a little less, and exercise more.

Paradoxical as it seems, the most effective approach of all is to eat more and exercise a LOT more (as long as you still keep your calorie deficit). Nutritionist and exercise physiologist Dr. John Berardi calls this a "HIGH ENGERY FLUX," which simply means, higher energy input, higher energy output. The result is a high level of nutrition and a turbo-charged metabolism.

Top 10 reasons why exercising ("burn"), not dieting ("starve"), is the superior method of losing body fat:

The most effective fat-burning programs in the world always contain two types of exercise - weight training and cardiovascular training. The reasons to include both could go on for pages, but here are the top 10:

1. Exercise increases your metabolism.
2. Exercise creates a caloric deficit without triggering starvation mode.
3. Exercise helps you sleep better and manage stress better.
4. Exercise (strength training) tells your body to keep the muscle. Dieting causes muscle loss.
5. Exercise increases bone density.
6. Exercise helps prevent diabetes, control blood sugar, and improve insulin sensitivity.
7. Exercise improves cardiovascular health.
8. Exercise improves mood, helps relieve depression and increases self esteem
9. Exercise increasese mobility and quality of life as you get older
10. Exercise helps you keep the weight off long term.

The Science Behind Burning More, Not Eating Less

The role of energy expenditure in weight loss (diet vs exercise) is still the subject of controversy. For years I've been a strong advocate of weight training and cardiovascular training to "burn the fat" instead of just cutting calories (and being a "couch potato"). Take a look at some of the research-proven benefits of the "burn more" approach and see for yourself:

“Strength training may have greater implications than initially proposed for decreasing body fat and sustaining fat free mass. Research suggests that adding exercise programs to dietary restriction can promote more favourable changes in body composition than diet or physical activity on its own.”
-Stiegler, Sports Medicine, 2006

“Treatments relying only on energy restriction commonly cause substantial loss of lean tissue…” - Walberg, Sports Med, 1989:

“Increasing daily activity and regular exercise plays an important role in weight maintenance due to an impact on daily energy expenditure and a direct enhancement of insulin sensitivity.”
- Astrup, Int J Vitam Nutr res, 76:4, 2006”

“Physical activity is a critical factor for successful body weight regulation. Physical activity facilitates weight maintenance through direct energy expenditure and improved physical fitness.”
- Saris, Int J Obes relat Metab Disord, 1998:

“Reduced energy expenditure appears to facilitate weight gain in individuals susceptible to obesity."
- Saltzman, Nutr rev, 1995:

The Lies And Deceptions That Fuel The $50 Billion Weight Loss Machine

With this kind of proof, why is there any debate at all? Well, the biggest reason is because the weight loss industry thrives on novelty. Without “what’s new,” there's no story. People want to hear about some cutting edge new revolutionary pill or unique new diet breakthrough.

The industry also bets on laziness. Exercise is a hard sell because it's perceived as hard work. Advertisers know there's a lazy side hard wired into human nature, so they do everything they can to make their weight loss solutions look quick, easy and painless.

I believe the fact that we need to exercise - for health, quality of life AND for improved body composition - is such a common sense and intuitive conclusion that I find it almost comedic that there's any debate about it at all.

Think about it: What will your body shape look like by dieting without doing any training??? Diet without exercise tends to create a “skinny fat person” - someone with a low body weight but little if any muscle, and the last 10-15 lbs of stubborn fat is left defiantly clinging to your hips, butt, thighs, abs or "love handles!"

Here's what else I believe about exercise vs dieting:

• I believe that the human body is the only machine on the face of the earth that wears out and breaks down from not using it enough


• I believe that much obesity and disease are a direct result of inactivity


• I believe that much of the deterioration that happens as you age is a direct result of a sedentary lifestyle and a loss of muscle


• I believe that cardiovascular exercise + weight training + a small calorie reduction is vastly superior for fat loss purposes than a calorie reduction alone, both in the short and long term


• I believe that calorie restriction alone is a short-sighted and incomplete approach to a complex problem, and it requires a complete change in lifestyle habits to achieve better health, better body composition and results that last


• I believe that everyone who is able-bodied should get some type of physical activity almost every single day


• I believe that anyone who is healthy and physically able should get involved in weight training 3 days per week (up to 4 - 5 times per week for athletes and bodybuilders)


• I believe that anyone healthy and physically able should do at least 3 days per week of vigorous cardiovascular exercise (jogging, brisk walking, treadmills, stairclimbers, ellipticals, aerobics classes, etc), and they may increase their exercise frequency, intensity and or duration if necessary, to accelerate fat loss


• I believe that more people should stop taking their bodies for granted and start appreciating that those wheelchair-bound individuals I mentioned earlier would give anything to be able to run or ride a bike

It's tempting to keep looking for some kind of "no-sweat" secret, whether in the form of a special diet technique, a magic fat burning pill or whatever, but in the end, it always, comes back to this: You need a calorie deficit to lose weight... and it's better to burn more calories than to cut more calories.

Exercise - including weight training and cardio training - should be a part of every weight management program and a part of your lifestyle. This is one of the ultimate secrets to fat loss and long term weight control:

Remember, don't starve the fat, "BURN THE FAT."

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!


Any questions? Ask Glen

Standing Tall

Ask Glen!





Q. Glen, I seem to be shrinking! I am over 40. Can this be true?

A. Starting at about age 40, people typically lose about half an inch each decade, and the decline usually accelerates after the 70th birthday. The Baltimore Longitudinal Study of Aging is a well-known investigation that included roughly 2,000 people. The men in the study lost, on average, about two inches of height between ages 30 and 80, and the women, about three.

Causes

Osteoporosis. As we get older, our bones become less dense, more brittle, and therefore more likely to fracture. This loss of bone tissue is called osteoporosis. Older women are particularly susceptible because of the drop-off in estrogen levels during menopause. Estrogen blocks resorption, the process by which calcium is released from bone into the bloodstream.

When a hip or wrist bone weakened by osteoporosis breaks, it’s usually the kind of crack we have in mind when we picture a broken bone. But fractures of osteoporotic vertebrae, those knobby bones that make up our spine, are different. The bone crumples like a cardboard box that has had too much weight put on it. Most of these vertebral fractures don’t cause any pain or other symptoms and are discovered incidentally in a chest or abdominal x-ray.

Bad posture. Some doctors and researchers believe that vertebral fractures have been overrated as a cause of height loss and kyphosis (pronounced kie-FOE-sis), the medical term for being hunched over. Dr. Harold Rosen, an osteoporosis expert at Harvard-affiliated Beth Israel Deaconess Medical Center in Boston, points to studies that have shown that only about 30% of kyphosis can be explained by vertebral fractures. It’s hard to say what’s behind the other 70%, but a big share of it may simply be bad posture.

An exercise for improving your posture Lie flat on your stomach and relax your shoulders and back (top). By lifting your shoulders off the ground, you’ll strengthen the muscles in your back, which can help improve posture (bottom).

Consequences

For many people, losing a little bit of height is no big deal. Compared with the other challenges of getting older it can be pretty trivial. On the other hand, severe kyphosis can cause all sorts of problems. It may affect your breathing because the lungs don’t have enough room to expand. You may also be more likely to fall and break a hip or another bone because your center of gravity is shifted forward. And, no surprise, neck and back pain are often a problem.

Bent backs

Solutions

Improving your posture. You can do some simple exercises that will strengthen certain back muscles so you can stand up a little bit straighter. Sit-ups or crunches, a modified sit-up that involves contracting your stomach muscles, will strengthen your abdomen.

For overall muscle control as well as posture and balance improvement, many people swear by yoga or tai chi, a form of Chinese martial arts that has been described as moving yoga.

You can do these preventive exercises on your own if you are healthy. But if you’re older, have osteoporosis, or both, it’s a good idea to talk to a doctor before you get started on an exercise program. The wrong exercises could do more harm than good.

Strengthening your bones. The other way to limit height loss is to counteract the effect of osteoporosis on bone — and on the vertebrae in particular. The single best way to do that is to stay as active as you can. Innumerable studies have shown that weight-bearing exercise stimulates the creation of bone tissue.

Getting enough calcium and vitamin D is also important. How much is enough? If you’re older than 50, the recommendation for daily calcium intake as of 2005 is 1,200 milligrams.

Doctors are changing their minds about vitamin D as the evidence of its benefits piles up. Those benefits seem to go well beyond just increased bone strength and may include improved balance. The recommended daily amount is 400 IU (International Units) for people ages 51 to 70, and 600 IU for those 71 and over. Some Harvard experts now believe that we may need at least 1,000 IU daily to protect ourselves against osteoporotic fractures.

A middle-of-the-road approach is to start taking a multivitamin. Most contain 400 IU of vitamin D. Milk, vitamin-fortified breakfast cereals, and coldwater fish (mackerel, salmon, sardines) can add another couple of hundred IU to your daily total. Your skin makes vitamin D when sunlight hits it, so stepping outside for a little bit on a sunny day is another way to get more of the vitamin into your system. When you do, feel good and stand tall.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !
My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Exercise — No Pain, Big Gains

Ask Glen!






Q. Glen, Do I have to have pain in order to gain health benefits when I exercise?

A. Most men & women know that exercise is good for them. But if exercise means a trip to the gym or a 5-mile run, exercise becomes a "spectator sport" for too many . Vigorous exercise is great for guys who are so inclined, but for many others, there is a kinder, gentler way to exercise for health.

The aerobics doctrine

The scientific study of exercise blossomed in the 1960s and 1970s. Researchers used a tool called the maximum oxygen uptake test, which measures the amount of oxygen sucked up by the lungs, pumped by the heart, and delivered to the muscles during maximal exertion on a treadmill or stationary bicycle. Improvements in the maximum oxygen uptake — also called the VO2max — quickly became the gold standard for judging the benefits of exercise.

Research showed that the biggest improvements in the VO2max depend on exercise that is intense enough to raise the heart rate to 70% to 85% of its maximum heart rate for 20 to 60 minutes continuously, at least three times a week. The aerobics doctrine was born along with the no pain, no gain school of thought.

Aerobics – a hard sell

The aerobics doctrine gained acceptance just as Olympic champion Frank Shorter and marathoner Bill Rodgers proved that Americans could run. Running became the symbol of aerobic exercise and the marathon took over as the icon of success. Despite extraordinary individual achievements, however, the aerobics revolution did not succeed in getting our nation off its collective duff.

The aerobics doctrine inspired the few but discouraged the many. A relatively small number of lucky people discovered the benefits (and pleasures) of aerobic exercise. But by proclaiming that the only way to really benefit from exercise was through aerobic training, doctors discouraged people who found aerobic activities, such as running, too difficult. According to the "gospel of aerobics," golf was the perfect way to ruin a 4-mile walk. But we now know that's wrong.

The benefits of moderation

New studies show that it's possible to attain nearly all the health benefits of exercise without high-intensity activity that leaves you drenched in sweat. That means moderate exercise, such as walking, biking, and gardening can help you get fit. Exercise intensity is less important than the overall amount of time spent exercising, and intermittent exercise is as effective as continuous activity. In fact, golf is beneficial, as long as players walk the course and play two to three times a week.

Research involving more than 320,000 people from around the world proves that regular moderate exercise can reduce risk factors, such as high cholesterol, high blood sugar, blood pressure and body fat, which we expect will improve health and reduce the risk for many chronic diseases.

Although we don't have the advantage of randomized clinical trials that evaluate the effects of exercise on cardiac events and mortality in healthy men and women, doctors have data from 48 trials of patients with proven coronary artery disease. About half of the 8,940 patients studied were randomly assigned to receive the best medical and surgical care available, while the others got the same standard of care and participated in a cardiac rehabilitation program based on moderate exercise. The exercisers came out on top. They enjoyed a 26% reduction in the risk of death from heart disease and a 20% reduction in the overall death rate. It's powerful evidence that exercise protects the heart — and what's good for ailing hearts should be at least as beneficial for healthy ones!

Summary of the research

Group	Activity	Benefits
10,269 Men & W0men ages 35-74	Walking at least 9 miles a week Climbing at least 55 flights of stairs a week	22% lower death rate 33% lower death rate
73,743 American women ages 50-79	Walking for at least 2.5 hours a week	30% lower risk of cardiovascular events
44,452 American male health professionals	Walking at least 30 minutes a day	18% lower risk of coronary artery disease
39,372 American female health professionals	Walking at least 1 hour a week	51% lower risk of coronary artery disease
72,488 American female nurses	Walking at least 3 hours a week	35% lower risk of heart attack and cardiac death; 34% lower risk of stroke
30,640 Danish men and women ages 20-93	Spending 2-4 hours a week on light leisure-time activity	32% lower mortality rate

If reducing risk factors for cardiovascular disease were the only benefit of moderate exercise, it would still be vitally important. But moderate exercise also helps:

• Promote weight loss – Exercise, along with diet, is essential for losing weight.
• Decrease the risk for stroke (by 21%-34%), diabetes (by 16%-50%), dementia (by 15%-50%), fractures (by 40%), breast cancer (by 20%-30%), and colon cancer (by 30%-40%).
• Slow the physiologic changes associated with aging.
• Increase life expectancy – A 2005 analysis of data from the famed Framingham Heart Study reports that people who exercise regularly live an additional 3.7 years, compared with sedentary individuals. Walking at a 17-minutes-per-mile pace (about 3.5 miles an hour) was sufficient to produce this extraordinary gain. Another 2005 study showed that moderate exercise (walking 8.6 miles a week at 40% to 55% of maximum) will increase the VO2max, though not to the same degree as aerobic training.

We know what you're thinking: There must be some catch. There isn't. To get the astounding health benefits of exercise merely takes walking at a moderate pace for 30 to 40 minutes a day, with the goal of covering about 2 miles. If you need to lose weight, build up to 4 miles a day. Remember you can divide your walking into 8- to 12-minute segments throughout the day if that's more convenient. And you can substitute other activities, such as climbing stairs, gardening, biking, dancing, swimming, playing racquet sports, or yes, even golfing — as long as you walk the course.

The bottom line

Moderate exercise is the key to exercising for health. But many people will get extra benefits by adding exercises for strength, flexibility, and balance — not necessarily at a gym under the watchful eye of a trainer ( But this will help ), but at home in just a few minutes a day. And a prudent diet is an essential part of a healthy lifestyle to prevent many of the chronic illnesses that plague modern societies. Medical science continues to make astounding advances. It has taken the collective effort of many dedicated scientists to bring us back to the wisdom of Hippocrates. Some 2,400 years ago, the Father of Medicine said, "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You A Healthy Life Style!

Any questions?

Ask Glen!

Our Balancing Act

Ask Glen!





Q. Glen, Sometimes I seem off Balanced! Should I have my Balance checked?

A. Yes. You probably have a pretty good idea of your health status. You may be able to reel off your blood pressure and cholesterol levels and maybe even your body mass index. But have you had your balance checked lately? Most likely not!

Try this. Put on a pair of comfortable shoes. Then stand with your arms relaxed at your sides. Lift one foot about six inches off the floor and hold that pose for 30 seconds.

If you felt a little wobbly, you’re not alone. Balance tends to erode with time. For weekend athletes, lost equilibrium can mean more spills on the slopes or wipeouts in the surf. For the sedentary, it can bring a surprise encounter with the sidewalk.

Even if a fall doesn’t injure much more than your pride, it sets the stage for subsequent stumbles. One fall increases the chance of the next, as does the mere fear of falling. Every year, more than a third of people over 65 — and half of those over 75 — take a tumble. Falls account for about 300,000 hip fractures annually. For older people, they’re the leading cause of death from injury and a major cause of disability.

Yet falls aren’t an inevitable consequence of growing older. It’s possible to regain equilibrium and compensate for permanent balance deficits.

Here are a few simple exercises that have improved strength and balance even in frail nursing-home patients. You can do them at home in a few minutes (as shown in the illustration below).

Balance exercises

Plantar flexion

Stand straight, holding on to a table or chair for balance. Slowly stand on tiptoe, as high as possible. Hold position. Slowly lower heels to the ground. Repeat 8 to 15 times. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress. (Hold chair with one hand, then one fingertip, then no hands; then, if steady, do exercise with eyes closed.)

Knee flexion

Stand straight, holding on to a table or chair for balance. Slowly bend knee as much as possible so foot lifts up behind you. Hold position. Slowly lower foot all the way back down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Side leg raise

Stand straight with feet slightly apart, holding on to a table or chair for balance. Slowly lift one leg to side, 6–12 inches. (Keep back and knees straight throughout the exercise.) Hold position. Slowly lower leg. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Hip flexion

Stand straight, holding on to a table or chair for balance. Slowly bend one knee toward chest, without bending waist or hips. Hold position. Slowly lower leg all the way down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Hip extension

Stand 12–18 inches from table or chair. Bend at hips and hold on to chair. Slowly lift one leg straight behind you, keeping leg straight. Hold position. Slowly lower leg all the way down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Anytime, anywhere

These types of exercises also improve your balance. You can do them almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold on to if you become unsteady.

• Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch.
• Stand on one foot (while waiting in line at the grocery store or at the bus stop, for example). Alternate feet.
• Stand up and sit down without using your hands.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You A Healthy Life Style!

Any questions?

Ask Glen!

Staying Motivated with Exercise and Diet

Ask Glen!

Q. Glen, How do I stay Motivated?

A. The number one challenge people face when it comes to losing fat and toning their muscles is staying motivated.

It is hard to get up every morning or go to the gym after work. How do you learn to stay motivated when there are so many important considerations?

On thing you’ll find about Tone The Muscle is it provides you with the information you need to stay motivated.

Motivation for many, comes from within. How do you find or discover your inner motivation? Here are a few simple ways.

1. Write down your weight loss goals.
   
2. Place your goals in prominent places.
   
3. Create a timeline for completing them.
   
4. Write down your favorite exercises.
   
5. Mix up the exercises you do every day.
   
6. Discover new exercises you haven’t tried before.
   
7. Find a motivational partner to encourage you.
   
8. Remember to write new goals as you reach old ones.
   
9. Find a friend to work out with.
   
10. Tell others what you plan to do, so you commit to it.

The key to motivation includes writing down your goals and creating a timeline for completion. It’s not enough to simply think about losing fat, you have to actually figure out how to do it.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

6 Fitness Myths Revealed!

Ask Glen!

Q. Glen, I do not know what to believe about Exercise. Can you tell me the truth?

A. Do you still believe in Santa Claus or the Tooth Fairy?
From a fitness myth perspective, maybe you do...

There is a tremendous amount of information available in the fitness industry and a lot of "experts" making claims about the right way to work out. Yet one fact remains -- many people are still confused about fundamental fitness truths.

With so much information out there, who can blame them? The American Council On Exercise (ACE), one of the largest and finest personal training certification organizations, recently asked its trainer base to conduct a poll of their clients. ACE wanted to find the six major fitness myths that people are still confused about.

More than 1,500 ACE-certified Professionals responded to a request for the most pervasive myths about exercise.

Here are their top six responses:

1. Women who lift weights will get bulky muscles.
2. Spot reducing is possible.
3. No pain, no gain.
4. Exercise requires a hefty time commitment.
5. If you exercise, you can eat whatever you want.
6. There’s a magic bullet (quick fix) out there somewhere.

Let’s take a closer look at each one:

Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. You’ll look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.

Spot Reducing Is Possible: The human body loses fat over the entire body at various rates of speed. It’s impossible to spot reduce. If you’re focusing on only losing fat that sits on your hips, it won’t work. Generally, the first place you gain fat is the last place you lose it.

No Pain, No Gain: There is absolutely no reason to cause pain in the gym. Natural progression is a smart method to ensure progress. This refers to slow and systematic increases in weight training poundages, gradual increases in cardiovascular endurance and slow but steady flexibility progression. "No pain, no gain" will only put you at risk for injury and diminish your ability to use precise exercise form.

Exercise Requires a Hefty Time Commitment: The number of days that you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week, and they’d be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In addition, long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle.


If You Exercise You Can Eat Whatever You Want: The big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is, you need the correct amount of total calories to lose body fat. Exercising will burn calories, but if you’re eating anything you want and you’re over maintenance calories, you’ll most likely gain fat. In addition, eating healthy is still vital; you won’t be doing your body any favors by feeding it junk.

There’s a Magic Bullet (Quick Fix) Out There: There is no “best and only way” to work out. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as the key constant.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

Obesity

Ask Glen!

Q. What is Obesity?

A. Being obese means having so much body fat that your health is in danger. Having too much body fat can lead to type 2 diabetes, heart disease, high blood pressure, arthritis, sleep apnea, and stroke.

Because of these risks, it is important to lose weight even if you do not feel bad now. It is hard to change eating habits and exercise habits. But you can do it if you make a plan.

How do I know if I am obese?

You can use a measurement called a body mass index, or BMI, to decide whether your weight is dangerous to your health. The BMI is a combination of your height and weight. If you have a BMI of 30 or higher, your extra weight is putting your health in danger.

Use the Interactive Tool: Weight and Health Risks to check your body mass index.

Where you carry your body fat may be as important as how many extra pounds you have. People who carry too much fat around the middle, rather than the hips, are more likely to have health problems. In women, a waist size of 35 in. or more raises the chance for disease. In men, a waist size of 40 in. or more raises the chance for disease.¹

What causes obesity?

When you take in more calories than you burn off, you gain weight. How you eat, how active you are, and other things affect how your body uses calories and whether you gain weight.

If your family members are obese, you may have inherited a tendency to gain weight. And your family also helps form your eating and lifestyle habits, which can lead to obesity.

Also, our busy lives make it harder to plan and cook healthy meals. For many of us, it's easier to reach for prepared foods, go out to eat, or go to the drive-through. But these foods are often high in fat and calories. Portions are often too large. Work schedules, long commutes, and other commitments also cut into the time we have for physical activity.

There is no quick fix to being overweight. To lose weight, you must burn more calories than you take in.

I've tried diets, but I always gain the weight back. What can I do?

Focus on health, not diets. Diets are hard to maintain and usually do not work in the long run. It is very hard to stick with a diet that includes lots of big changes in your eating habits.

Instead of a diet, focus on lifestyle changes that will improve your health and achieve the right balance of energy and calories. To lose weight, you need to burn more calories than you take in. You can do it by eating healthy foods in reasonable amounts and becoming more active. And you need to do it every day.

Little steps mean a lot. Losing just 10 lb can make a difference in your health.

Make a plan for change. Work with your doctor to develop a plan that will work for you. Ask family members and friends for help in sticking with your plan. Ask your doctor to recommend a dietitian to help you with meal planning.

When you stray from your plan, do not get upset. Figure out what got you off track and how you can fix it.

How can I stick with all the changes?

It is hard to change habits. You have to be ready. Make sure this is the right time for you. Are you ready to make a plan and stick to it? Do you have the support of your family and friends? Do you know what your first steps will be? Becoming healthier and staying that way is a lifelong effort.

Most people have more success when they make small changes, one step at a time. For example, you might eat an extra piece of fruit, walk 10 minutes more, or add more vegetables to your meals.

Studies show that people who keep track of what they eat are better at losing weight. Keep a notebook where you can write down everything you eat and drink each day. You may be surprised to see how much you are eating. Use a calorie counter to add up your calories. (You can find calorie counters online and at bookstores.)

As you keep track of calories, look at whether you skip meals, when you eat, how often you eat out, and how many fruits and vegetables you eat. This will help you see patterns that you may want to change.

You may want to write down the amount of physical activity you've had each day and compare the calories you burned to those you took in. Use the Interactive Tool: Calories Burned to see how many calories you burn through daily activities.

Can I take medicines or have surgery?

Surgery and medicines do not work by themselves. Most people also need to make changes in what they eat and how active they are.

Before your doctor will prescribe medicines or surgery, he or she will probably want you to work on diet and activity for at least 6 months. Even if your doctor gives you medicines or recommends surgery, you will need to stick with your new healthy habits for the rest of your life.

Please consult your physician before starting any diet or exercise program

Wishing You Great Health,

Glen Edward Mitchell

Got a question? Ask Glen!