Prostate cancer is the most common cancer in men in the UK , yet we still don't know all of its causes. The largest ever study to use genetics as a measurement for physical activity to look at its effect on prostate cancer, reveals that being more active reduces the risk of prostate cancer. Over 140,000 men were included in the study, of which, 80,000 had prostate cancer.
* This article was originally published here
Tuesday, December 31, 2019
Clinical study finds eating within 10-hour window may help stave off diabetes, heart disease
Researchers have found that a 10-hour time-restricted eating intervention, when combined with traditional medications, resulted in weight loss, reduced abdominal fat, lower blood pressure and cholesterol for participants. The pilot study could lead to a new treatment option for metabolic syndrome patients who are at risk for developing life-altering and costly medical conditions such as diabetes.
* This article was originally published here
* This article was originally published here
Writing down cardio performances?
I write how much time I do cardio + how many calories I burned. Same about how many squats etc. Do I continue or this useless?
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* This article was originally published here
Women, exercise and longevity
Women who can exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other causes.
* This article was originally published here
* This article was originally published here
Reducing the side-effects of prostate hormone therapy with exercise
A prescription of short-term exercise for patients with advanced prostate cancer could help to reduce the side-effects of hormone therapy, according to new research. The trial aimed to reduce the adverse side-effects of hormone therapy such as weight gain and an increased risk of heart problems. The results show that a three month programme of aerobic and resistance training intervention prevented adverse changes in cardiopulmonary fitness and fatigue
* This article was originally published here
* This article was originally published here
200 Ebook Collection - High Conversions
Switch your New Years resolution mindset
Hi friends! Happy New Years Eve! What are you up to this evening? I’m excited to take the girls to a Noon Years Eve party (more my style than staying up until midnight) and Meg is going to be my dinner date since both our hubbies are working. Later tonight, I’m really looking forward to watching the ball drop on TV and hanging out with the crew. It should be low-key and perfect.
Since it’s prime time for resolutions and goal setting, I thought I’d share some tips as we brainstorm any New Years changes or resolutions. While I don’t love the pressure of an ambiguous date, I do love the fresh feel of a new year. I especially love the fresh feel of this year because it’s ended on kind of a blah note. I’m really looking forward to a shiny new start and chance to shake off the shadows that have been around for the last few months. It feels so amazing to take out my planner, jot down ideas and goals and start to fill the pages.
While I don’t think you need to wait until New Years to make a change – if you want to go after something, do it now! – I thought I’d share some tips to consider as you’re planning your goals.
Tips for smart New Years resolutions:
Maybe you don’t want to change anything, and that’s AMAZING. This time of year, we’re often flooded with messaging that makes us feel like we NEED to change or that we’re “less than.” You’re absolutely perfect the way you are. If what you’re doing is working, and you’re happy and fulfilled, keep doing your thang. Don’t feel like you have to make a resolution or any drastic changes because everyone else is doing it!
Instead of focusing on subtracting from your routine, think about adding. I feel like a lot of resolutions are centered around deprivation, which can set you up for a feeling of failure. (Really it also just sucks the fun out of life.) Also, what makes you want something more than anything? Telling yourself you can’t have it. Instead of taking things away from your routine, think about what you can add. More vegetables on your plate, more meditation minutes, more time outside, more memories with the people you love, more soul fulfillment, more reading, etc. What can you do MORE of this year for a happier, healthier you?
Don’t make changes you don’t want to sustain indefinitely. If it doesn’t make you excited, don’t do it! If you’re doing something that you don’t want to do forever, it’s not worth it. Aim for lifestyle changes you can implement for the long haul.
For fitness resolutions, make sure they’re SMART: specific, measurable, attainable, realistic, and timely. Goals should be achievable within a certain time frame and make sense for your lifestyle. Be sure to crosstrain (don’t do the same thing every day), take rest days, fuel yourself appropriately, and get proper guidance and coaching to avoid injury.
Enlist a buddy, or someone who knows what you’re up to. I don’t share all of my goals with everyone – that would be annoying because I have a new one pretty much every day – but a select few people in my life know what I’m up to and check in with me. Have someone join you on your goals, or even just share your goals with someone you love that will be cheering for you.
Are you into the resolution thing or not so much? What’s something you want to do MORE of in 2020?
See ya next year 
xo
Gina
The post Switch your New Years resolution mindset appeared first on The Fitnessista.
* This article was originally published here
Astrand Vs Shuttle - different results
If Astrand and Shuttle run are both acceptable V O 2 max tests, with good validity etc, why do my test subjects get close to 50mls/kg/min on the shuttle and less then 25 on Astrand?
Does anyone have any experience with this?
Thanks
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* This article was originally published here
Veterans study suggest two sub-types of Gulf War illness
Brain imaging of veterans with Gulf War illness show varying abnormalities after moderate exercise that can be categorized into two distinct groups -- an outcome that suggests a more complex illness that previously thought.
* This article was originally published here
* This article was originally published here
Anabolic Cooking - Muscle Building Cookbook
Running research: Heel-toe or toe-heel?
New research suggests there is no evidence that changing a runner's strike pattern will help prevent injuries or give them a speed boost.
* This article was originally published here
* This article was originally published here
Experts review evidence yoga is good for the brain
Scientists have known for decades that aerobic exercise strengthens the brain and contributes to the growth of new neurons, but few studies have examined how yoga affects the brain. A review of the science finds evidence that yoga enhances many of the same brain structures and functions that benefit from aerobic exercise.
* This article was originally published here
* This article was originally published here
Large study links sustained weight loss to reduced breast cancer risk
A large new study finds that women who lost weight after age 50 and kept it off had a lower risk of breast cancer than women whose weight remained stable, helping answer a vexing question in cancer prevention.
* This article was originally published here
* This article was originally published here
Getting the body of spider-man
Okay, the title might be ridiculous, but hear me out: i want to train to have the body type of spider-man, athletic. Meaning fit and muscular, but not too much, and also agile. So I need some suggestions on what exercises to do how often, what I should eat, etc.
I‘d really appreciate every tip :) thanks in advance
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* This article was originally published here
Favorite Pumpkin Recipes for Fall
I have been having some fun creating some new recipes and bringing back some of my fall favorites to help you navigate the holidays.
I have put together 11 pumpkin favorites and I wanted to share them with you. If there is ONE thing you watch this season, it’s sugar. Please be mindful of hidden sugars and eating too much of your favorite pie.
Of course, it is all about balance. I DO want you to enjoy your holiday favorites but if there are healthier options that satisfy your cravings just the same, why not save the unnecessary calories, carbs and sugars??
Download your FREE copy of my 11 Pumpkin Recipes Here: https://ginaaliotti.mykajabi.com/pumpkin-recipe-book-sign-up
Can’t wait for you to give these a try and let me know what you think! :)
Remember to tag @ginaaliotti or send me a message with your favs.
* This article was originally published here
Iron Dolls - Female Bodybuilding Secrets
Not Burning Enough Fat? 6 Reasons Why
If you’re anything like the vast majority of exercisers, burning fat and achieving a lean physique are two of your primary goals. And although most exercisers understand some effective ways to lose fat, many miss out on some of the most critical elements that can help you achieve your ideal physique.
We’re here to change that and get you on the way to achieving your ideal body! We’ve listed six reasons why you may not be burning fat optimally and how to fix it. Some of these are counterintuitive and might surprise you while others are a bit more basic, but bear repeating because of their importance. Give these tips a shot and keep going after your goals!!
1. You’re not training for fat-loss
Plain and simple, weightlifting is critical for fat loss. If you find yourself jumping on a cardio machine, participating in cardio-heavy classes or going for a jog for the majority of your workouts, it’s time to reconsider your fat loss and weight loss strategy. Adding weight training and high intensity intervals (HIIT) to workout programs has been shown to increase your metabolism, improve your body composition (the ratio of body fat to lean muscle), and improve the efficiency at which your body burns fat rather than muscle for fuel.
Solution: Add HIIT To Your Workouts
High intensity interval training is a combination of short, high-intensity bouts of exercise followed by a short recovery period. HIIT can be done with nearly any exercise and is not time consuming at all. To learn more, check out Jessica James’ article “HIIT the Weights”
2. You’re Not Eating Enough
Yes, you read that correctly—not eating enough can prevent you from burning fat. Though this may sound odd or counterintuitive, not eating enough is a major stress on the body that can cause it to hold onto fat. This is especially true is you are very active and burning lots of calories. Your body is incredibly smart and will do whatever it can to survive. So if it senses that you aren’t taking in adequate calories, it will begin to hold onto fat in order to protect your organs. Not to mention elevate the stress hormone cortisol (which can also blunt fat loss efforts) and psychological stress.
Solution: Eat a Sufficient Amount of Calories (Especially Protein)
This doesn’t mean that you should go out and eat as many calories as possible, but rather you do need to ensure that you are eating a sufficient amount of calories especially if you are active and breaking down muscle tissue. Protein is especially important so make sure you are getting an adequate amount of protein along with a balance of healthy fats and carbohydrates to keep your metabolism humming along!
3. You’re not eating enough Protein
If you’ve spent time in the gym trying to improve your physique you are probably aware that adequate protein intake is crucial. Besides improving body composition and increasing your fat metabolism, protein also helps you feel more full longer, meaning fewer cravings for unhealthy snacks throughout the day. On top of all this, research shows that protein is great for skin, hair, bones and healthy aging.
Solution: Eat Breakfast
Studies show that eating breakfast helps reduce cravings and impulse snacking throughout the day and it is an important part of a weight reduction program. We recommend a breakfast with a balance of protein, carbs and healthy fats to get you through your morning.
4. You’re too stressed
Have you ever become frustrated at not losing body fat despite eating well and exercising correctly? Part of the reason may be excess stress that is causing an overproduction in certain types of hormones. When your body is stressed, whether as a result of anxiety, lack of sleep, or overtraining, it can lead to a spike in cortisol. Although cortisol is an essential hormone that plays many important and beneficial roles in the body, too much cortisol can be a major problem, especially if you are trying to build a lean physique. In regards to your physical health and fat loss, cortisol excess can have negative consequences including elevated blood pressure, increased abdominal fat, reduced fat-burning abilities, insulin resistance, cardiovascular risk and more.
Solution: Get More Sleep
Like we’ve all heard a million times before, not getting enough sleep is bad for your health. In addition, a lack of sleep can have behavioral consequences that impact our physiques in various ways. According to one study published in the Journal of Sleep Research, sleep loss associated with stress can lead to increased consumption of “comfort” food and obesity. So while it may not be groundbreaking research, we can’t help but tell you to prioritize getting enough sleep if you are serious about improving your health and physique!
5. Your Diet and Exercise Program Are TOO Strict
Here’s another one that might surprise you: worrying about eating right and training hard can be counterproductive. This again goes back to the “stress hormone” cortisol. Studies show that cognitive dietary restraint can elevate cortisol levels. In other words, worrying too much about your diet (or your training) can boost your cortisol levels and make it harder for you to achieve your goal physique. This is especially problematic if you are not eating enough and not sleeping enough, as those are both cortisol boosters as well.
Solution: RELAX!
It is important to understand that building a lean physique takes time and won’t happen overnight. Nor will it be sustainable if you go to extreme measures like cutting too many calories, obsess about eating only the cleanest foods in perfect ratios at every meal, exercise too intensely without adequate recovery, or you skip an hour of sleep to get in more cardio, etc. This is a recipe for throwing your hormones out of whack, halting your fat loss efforts, and potentially making you give up on your goals. Instead, aim to eat a balanced diet with plenty of protein and calories and don’t freak out if you miss a workout or eat a meal that doesn’t fit your definition of healthy. Also, check out these 5 cortisol reducing foods.
6. You’re drinking too much
Life is about balance, and there is nothing wrong with the occasional night out or wine night with the hubby or friends. That being said, too much alcohol can severely hinder your fat loss efforts. Many alcoholic drinks have more calories than you think, and impaired judgment from one-too-many gives you more wiggle room to eat unhealthy foods in excessive amounts. Studies show that alcohol may also increase appetite and cause overeating at meals compared to a meal served with a soft drink.
Solution
You don’t have to completely give up alcohol in order to achieve your ideal physique, just do your best to consume it in moderation and consider removing ultra high calorie foods that you might be tempted to consume when impaired.
Conclusion
We hope these tips help you in your quest to burn fat and build your ideal physique. Just remember that this process takes time, patience, and balance in order to be successful over the long-term. There will inevitably be setbacks, but if you follow a sensible diet and exercise program along with the tips outlined above, you will be well on your way to hitting your goals.
* This article was originally published here
Planks daily?
I've been doing planks 3, 4 or 5 times a week for the last few months. And right now my sides feel stiff, tight. I don't really think it's an injury, I can just feel them tightening. And it's semi-painful. But maybe it's a good pain? lol. (I injured my knee earlier this year and it is definitely not the same kind of intensity!) So I'm just wondering, is this tightening something I just push through and keep doing them as regularly or do you let your body take a few days off and then continue? Just wondering what is tightening (potentially a good thing?) and what is an injury....Thanks.
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* This article was originally published here
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