Muscle, Fat and Metabolic Sabotage

Metabolic sabotage is the only way to describe what happens to the body goals of millions of determined dieters, fitness buffs and body builders.

The cause? Impatience and resort to quick-fix schemes that disregard how the human body acquires, uses and stores energy.

You don't need an advanced degree to understand and harness your metabolism. These simple guidelines will help you become a smart body manager.

1. Stop being a sucker for quick results.

Are you one of those people who looks at her body and sees only fat hips, a skinny torso or knobby knees? You have fallen into the western trap of seeing yourself as an assemblage of organs and body parts. Your body is a thoroughly integrated system. Failing to understand that makes you a sucker for promises of quick, effortless body changes. You might as well believe you can get water to flow uphill or turn lead into gold.

Anyone who thinks she can permanently lose more than 1 pound of fat per week or gain more than 1/2 pound of muscle per week is a sucker. The world abounds with suckers and people who profit from them.

Here's a sad but common example. A young woman wants to lose fat around her waist, hips and thighs while increasing her bust size and having more energy. She buys pills and supplements that promise to help her lose 10 pounds in a single weekend while boosting her IQ, bra-size and energy level. During that magical weekend she succeeds in draining several quarts of water from her body, to the cheers of her bathroom scale. By Monday, however, she feels jittery, weak and famished. By Friday, she has regained the lost water and another pound of fat to boot. She is now plagued by constant weakness and a craving to eat everything in sight. Those stimulants, diuretics and laxatives have drained her of vital nutrients, weakening or even damaging her heart, liver and muscles, while depleting the energy needed to sustain her usual mental and physical activities.


Another common example. A young man wants to bulk up his chest, shoulders and arms while reducing his body's fat content and boosting his energy level. He takes anabolic steroids and protein "supplements" and plunges headlong into a daily regimen of two hours of weightlifting. He is encouraged by the way his muscles are plumping up, not knowing that it is from temporary storage of glycogen, the precursor to fat. The illusion of success lasts just long enough to encourage him to keep taking the supplement until, a week later, he succumbs to a virus and barely has the energy to get out of bed. If he persists, he will eventually find that he has shrunken his testicles, stunted his growth, given himself man-breasts, weakened his heart and damaged his liver. Not to mention, made himself look grotesque and silly by tottering around on spindly legs with a puffed out torso.

Is it impossible to change your body? No, it's just stupid to expect quick changes through potions and wish fulfillment. Like all living things, your body is governed by strict biochemical processes. The first step to getting the body you really want is to stop being a sucker and accept the fact that there is no free ride. Every physical change is fueled by your metabolism. That must always be the starting point.

2. Build your metabolic capacity.

Permanent improvements to your body must be supported by increased metabolic activity. If you want to burn fat, build muscle cells and increase the rate at which your body turns nutrients into energy, you must first build your body's metabolic capacity. Otherwise, you will end up shortchanging one of your body's vital processes -- often the immune system and, in the case of young people, full growth potential. All your vital functions are powered by the same engine comprising the digestive, respiratory, circulatory and endocrine systems. Favor one at the expense of another, and you will only damage your health.

Boosting your body's metabolic capacity entails many physical changes. You must increase the number of red blood cells, expand lung capacity, expand and lengthen your blood vessels, improve digestive efficiency and increase the number, size and quality of the cells making up your various organs, including your muscles. There is no way this can be achieved in a few days. It takes a minimum of two or three weeks to significantly increase your metabolic capacity. It may take longer, depending on your overall health, conditioning and age.

Consider how elite mountain climbers prepare for challenges like Everest or K-2. They begin by climbing a long series of lesser peaks to build up their stamina, strength and overall metabolic capacity. Then they spend at least six weeks at a base camp at 14,000 feet to build red blood cells and expand lung capacity. They spend another week or two at 20,000 feet to further that process, before finally embarking on the summit attempt. Are these climbers being overly cautious? Hardly. They are as daring and impatient a group of risktakers as you will find. But generations of experience have taught them that it takes weeks to prepare their bodies for a new challenge.

Now, you may not be planning to climb Everest or trek across Antarctica but you would be wise to precede any new demands on your body with a gradual metabolic rampup. Before starting workouts to build strength or muscles, increase your metabolic capacity. Otherwise, any gain will be temporary and you will suffer illness, injury and diminished strength and vitality.

3. Optimize your eating schedule.

The easiest way to enhance metabolic capacity is to frontload your day's nutritional intake. Eat a full breakfast, a normal lunch and a normal dinner. This will produce two major benefits. First, you will have more energy during the period between mid morning and the late afternoon -- the most active hours for most people. Secondly, the big breakfast will keep your blood-sugar level up and trigger appetite-suppressing hormones. Consequently, you will eat less at lunch and dinner which, in turn, will free up metabolic capacity that was being wasted on digesting excess food and converting it to fat for storage.

4. Invest excess capacity into physical activity.

Once you change your eating habits, you will not only feel more productive during the day, but also more energetic in the evening. Invest this excess energy into raising your overall metabolic capacity through moderate aerobic activity. An easy way to start is with a 20-30 minute after-dinner stroll, bike ride, swim or the like. The impatient will feel tempted to exercise longer. Resist that urge. It will take you at least a week or two to get used to your new routine, no matter how easy or pleasant it may feel. After that, gradually increase the intensity and duration of each activity.

Your schedule permitting, gradually shift your exercise time forward. The goal should be to engage in your peak physical exertion somewhere between noon and late afternoon. This corresponds to your body's natural physical peak. Not only will this permit more strenuous and longer workouts, you will preserve your natural sleep cycles. Prolonged and strenuous workouts in the evening tend to shift sleep cycles back and create sleep disturbances that lower your energy level.

5. Get plenty of rest.

Fanatical types equate rest with sloth. Consequently, they end up running themselves into the ground until they become so weak they are forced into extended periods of inactivity and, even, sloth.

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Rest isn't an option, it's a necessity. If you are a professional person who puts in eight or more hours of solid work at the office, don't exercise longer than 60-75 minutes a day, 3 times a week. If you do, you may be hijacking metabolic capacity needed by your immune system, heart muscles, brain activity, blood cells or the body's multifarious hormonal functions. That's why some exercise addicts actually look older and more gaunt than their age.

If you spend more than 90 minutes, definitely give yourself a day of rest before your next workout. If you spend more than 150 minutes, give yourself at least two days of rest. Insufficient rest will also weaken muscles as well as your capacity to rebuild them, and lead to physical deterioration and injury.

6. Always warm up.

Impatience is the enemy of good workouts. It's counterproductive to do anything but gentle warmups for at least the first 12-15 minutes. Your body takes 35-45 minutes to warm up to its full physical capacity. You will typically see a 70-100% increase in physical strength and endurance between a cold start and a warmed up state. If you find yourself short of breath during the first 10-12 minutes, you're jumping the gun.

Start slowly and increase your exertion level very gradually, going from light (1-15 minutes) to moderate (16-30 minutes) to heavy (31-45 or 50 minutes). It's also a good idea to spend 5-10 minutes gradually cooling down. These precautions prevent undue strain on your heart and muscles while letting you get in a more strenuous workout without feeling exhausted when you're done. Jumping off to a strenuous start will get you prematurely winded and prevent a vigorous workout.

Always end your workout when you are still feeling energetic. If you keep going until you are exhausted, you have overtrained and have compromised your productivity and immune system.

7. Vary your routines.

The body and mind are two sides of the same inextricably intertwined creation. Repeating the same workout routine leads to boredom. A bored, disengaged mind is less effective in stimulating the metabolic processes that produce new cells. To keep your mind focused and your body energized at peak efficiency, rotate among a variety of activities and routines. The more variety, the more ways your body will grow.

8. Listen to your body.

Stay sensitive to the many signals your body sends to let you know how hard it wants to be pushed. There is a lot of variation from day to day, and physical progress is rarely linear. It will usually be more like two steps forward and one step back. Over time you will become atuned to your body's rhythms and get good at choosing the right activity, duration and exertion to make the most of the metabolic capacity available on any given day.

Tech is an essential part of American's lives

Personal computers, cell phones and high-speed Internet are considered essential to getting by for millions of Americans who are showing early signs of addiction to the next wave of high-tech toys, an AP-Ipsos poll found.

The latest wave includes MP3 players like iPods _ popular with everyone from the kid next door to President Bush _ high-definition television and digital video recorders like TiVo.
Some people freely admit to being high-tech junkies.

``The Internet connection is my lifeline,'' said Jennifer Strother, a mother of two young children who lives in Smithfield, Va. ``It's the connection to friends, e-mail _ especially for stay-at-home moms. I'm hungry for adult conversation and any news that isn't 'Dora the Explorer' or 'Blue's Clues.''' One of her favorite gadgets is TiVo, which allows her to record programming for her husband and herself as well as her children's favorites.

The bill for being thoroughly plugged in to entertainment and communications runs more than $200 a month for a third of the households in this country. Four in 10 spend between $100 and $150 a month, according to the poll of 1,006 adults taken Dec. 13-15.

William Grantmyre spends more than $500 a month on communications, entertainment and the Internet at his two homes, one in Cary, N.C., and one at the beach. The attorney says he has no choice.

``TVs, cable or DirecTV, cellular phones, high-speed Internet,'' Grantmyre said. ``All of those things are pretty essential in today's world.'' Almost half of personal computer owners say they can't imagine life without their computers. About as many cell phone owners say the same thing about their portable phones.

The intense loyalty to high-speed Internet is a sign that people are getting hooked on newer technology. Almost four in 10 people with high-speed Internet say they consider it essential. About two in 10 feel that way about their DVD players, digital cable and CD players.


``Our culture is about distraction, numbing oneself,'' said David Greenfield, a Connecticut psychologist who specializes in high-tech issues. ``There is no self-reflection, no sitting still. It's absolutely exhausting.'' The number of people owning high-tech gizmos continues to grow.

High-tech items mentioned most often as sought-after gifts this holiday season were DVD players, MP3 players, cell phones and video-game consoles.

Penny Entsminger of Milton, Fla., was buying plenty of electronic gadgets for her children.

``I already bought quite a few, including computer games like Xbox and other things,'' she said. Why the emphasis on electronic goods? ``Because that's what kids want,'' Entsminger said. ``It's something they asked for.'' Interest in high-tech gadgets tailed off a bit a couple of years ago, but appears to be making a strong comeback, industry watchers say.

``There is more interest in these products,'' said Stephen Baker, an analyst of the high-tech market. ``Pricing is more reasonable. They're getting smaller, more mobile.''

Gadgets from an earlier wave of technology, including DVD players, CD players and cell phones, are now in most homes. But the next wave hasn't saturated the market yet.

About four in 10 have video-game consoles like the Xbox. About a fourth have MP3 players like the iPod. One household in seven has satellite radio, the poll found.

The appeal of different high-tech products differs from group to group. Those 65 and over were less likely to have those items, and were less likely to consider them essential.

``For the most part, the appeal of these devices is very generational,'' said Rob Enderle, a California-based high-tech analyst. ``In many cases, as you move up in age, it becomes increasingly a male audience.''


Men were more likely than women to have personal computers, Internet access and MP3 players. Those who make more than $50,000 a year were more likely to have Internet access, digital video recorders and MP3 players than those who made less.

For so many people to consider high-tech gadgetry essential to modern life is no surprise to Greenfield, the psychologist who specializes in Internet addiction.

``Part of the reason is the hype, the commercial selling of it,''

he said. ``Some people feel the products will improve the quality of their lives. But do we really need to be connected in every way, shape or form?''
EST WILL LESTER Associated Press Writer WASHINGTON (AP)

Want to quit smoking?

It's expensive and a nasty habit , why bother to smoke?

Addicted? If you have a non-stop habit of smoking you probably are addicted. Heres some tips to help you quit.

Tip: Drink more water.

Water actually helps in the cessation of smoking. Water flushes out the body, which is why some people will feel bloated for the first couple of days of drinking excess water. Then, they will urinate frequently. With this urination go the toxins building up in the bloodstream from smoking.

Medical researchers believe that it takes up to three days for the toxins from smoking to begin to leave the body in mass quantities. It takes 24 hours for the toxins to begin to leave the body. When these toxins make themselves known in the body, in the hours before they are released, the smoker will begin to crave a cigarette, which will suppress the toxins.

Tip: Think like a non-smoker.

Non-smokers don’t plan their days around smoke breaks. Non-smokers don’t have a stash of lighters “just in case.” Non-smokers function without worrying about the next nicotine buzz. Think like a non-smoker.

Tip: Cut down on caffeine.

There’s more bad news out there from researchers regarding caffeine. It turns out that this very mild drug does more than keep you up at night and dehydrate your body. It actually encourages smoking cigarettes!

Nicotine and alcohol cause essentially the same effect in the body. Engaging in one behavior often leads to the other. Many smokers can attest to the fact that they often crave nicotine and caffeine together or that they crave one when they engage in the other. It is not just psychological.

Tip: Quit Smoking Cold Turkey

Many people prefer to quit smoking "cold turkey" rather than wean themselves gradually or through the use of nicotine replacement therapy or other smoking cessation aids.

If you quit cold turkey, you are quitting abruptly, and this can be successful, but it can also be difficult when the withdrawal symptoms hit. Make sure you understand that you will probably have more withdrawal symptoms with this method than with other gradual methods of quitting.

Ready for a relationship?

Have you ever heard someone say to you "You must not be ready for a relationship"? I'm sure we've heard of it before. However how does someone determine when they are ready for a relationship or not? Are we truely sure , or is there some gut instinct that lets us know that we are completely ready? Sure, why not! I think the truth of the matter is , alot of times people confuse "being ready" with expectation.

Of course not every relationship is going to end up exactly how we want , but as long as you were determined to pursue it, and capable of , then you should know that your ready for a relationship. A sign that your not ready for a relationship should be the most logical thing... and that's if you don't have enough time and energy. Relationships require time and communication , as much as you would want a relationship you have to invest time into it and with that investment comes other things. So if you want a relationship prove it , action speaks louder than words... and this can go a long way for many other things.

Can't Stop Raving... about Water

"Be water , my friend". -Bruce Lee






What's so great about water? It doesn't taste special or anything. It doesn't even taste like soda or milk with cereal! Sure a good 65 percentage of our bodies are made up of water and we do need to have it in our system in order to survive, but what else is so good about it? Well health experts say water can increase our , energy , concentration , memory , even put us in a better mood. For overweight people , drinking an effecient ammount of water will help maintain a healthy weight. One of the most common reasons people experience fatigue during the day is because of being dehydrated , and that's the last thing we would want , especially when your working or exercising. Still hate water?

Look... drinking water is free , unless you want to buy bottled water which is fine as well. Drinking water can reduce risks of getting cancer , reduce constipation , also help ease back and neck pain! It's good for your skin too , it can also help reduce acne and some of you need to start reducing (you guys know who you are). If your a body builder you should already know you drinking water is important to build muscle. With that said , I think you get the picture that staying hydrated is a wise choice to take. And now you know the big secret of water , so remember drink up and definitely don't take water for granted!

A New Beginning

What is Finesse & Success?

Main Entry: ¹fi·nesse
Pronunciation: f&-'nes
Function: noun
Etymology: Middle English, from Middle French, from fin
1 : refinement or delicacy of workmanship, structure, or texture
2 : skillful handling of a situation : adroit maneuvering

3 : the withholding of one's highest card or trump in the hope that a lower card will take the trick because the only opposing higher card is in the hand of an opponent who has already played

Main Entry: suc·cess
Pronunciation: s&k-'ses
Function: noun
Etymology: Latin successus, from succedere
1 obsolete : OUTCOME, RESULT
2 a : degree or measure of succeeding b : favorable or desired outcome; also : the attainment of wealth, favor, or eminence
3 : one that succeeds

Finesse and Success is what you read , think and live. It is all mentality of the winner , the overcomer , the successor. It is a tool to help you find your Finesse and Success. And with that said, hopefully you will take advantage of this information and find it helpful. Remember , it's all a state of mind.