04 Oct

How Water Can Affect Fat-Loss

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water intake will cause fat deposits to increase, while an increase in water can actually reduce fat deposits.

Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidneys work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight-loss/fat-loss stops.

The best way to overcome water retention is to give the body more water. The body will then release the stored water. Diuretics offer only temporary relief of water retention. Your body will perceive this as a threat to survival and hold on to every drop.

If you have a constant problem with water retention, excess salt may be your problem. The more salt you eat the more water your body will hold. It holds onto water to dilute the salt because the body can only tolerate so much sodium. To get rid of sodium, drink more water. Water will remove the sodium as it passes through the kidneys.

  • Water suppresses the appetite and helps the body metabolize stored fat.
  • The body will not function properly without enough water and cannot metabolize stored fat efficiently.
  • Drinking enough water is the best treatment for fluid retention.

Water helps rid the body of waste. During weight loss, the body has a lot of waste to get rid of – all that metabolized fat must be shed. Again, adequate water helps flush out the waste. Water can help get rid of constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is a primary source. Results? Constipation. But, when a person drinks enough water, normal bowel function usually returns.

Where Does All This Water Go in the Body?

  • 66% of a person’s total body weight = water
  • 65% of total body water = intracellular
  • 35% of total body water = extracellular
  • Bones = 32% water
  • Fat is anhydrous (contains no water) and only contains about 10% water
  • Blood = 93% water
  • Obese individuals = 40% water weight
  • Athletes are approximately 70% water

 So far, we’ve discovered some remarkable truths about water and weight loss:

  • The body will not function properly without enough water and cannot metabolize stored fat efficiently.
  • Retained water shows up as excess weight.
  • To get rid of excess water, you must drink more water.
  • Drinking water is essential to weight loss.

 How much water is enough?

On the average a person should drink eight 8 ounce glasses of water every day. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount of water should be increased if you exercise in hot or dry climates. The water should be cold. Cold water is absorbed more quickly by the body.

To utilize water most efficiently during weight loss, follow this schedule:

1 quart consumed over a 30-minute period.
1 quart consumed over a 30-minute period.
1 quart consumed between 5:00 and 6:00 p.m.

Be Healthy

When the body gets the water it needs to function optimally – its fluids are perfectly balanced. When this happens, you have reached the “breakthrough point.”

What does this mean ? ƒ

  • Endocrine-gland function improves.
  • Fluid retention is alleviated as stored water is lost.
  • More fat is used as fuel because the liver is free to metabolize stored fat.
  • Natural thirst returns.
  • There is a loss of hunger almost overnight.

ƒIf you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and a loss of thirst. To remedy the situation you’ll have to go back and force another “breakthrough.”

The following information was excerpted from a magazine article by Donald S. Robertson, M.D.

04 Oct

Were your muscles a little sore after working out last week? This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness. Sore muscles after physical activity is known as delayed onset muscle soreness (DOMS) and is common when beginning a new exercise program, changing your exercise routine, or increasing the duration or intensity of your regular workout.

When muscles are required to work harder than they’re used to, or in a different way, it is believed to cause microscopic damage to the muscle fibers, resulting in muscle soreness or stiffness. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them. The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. Unless you push yourself hard, you’re unlikely to develop delayed onset muscle soreness after your next exercise session. This sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain of an injury, such as muscle strains or sprains.

There is no one simple way to treat delayed onset muscle soreness. Nothing is proven to be 100% effective. Treatments such as ice packs, tender-point acupressure, anti-inflammatory drugs, such as aspirin or ibuprofen, rest and topical pain relievers may help ease some of the symptoms. We’ve included a sample of Tiger’s Balm and Icy Hot should you experience any delayed onset muscle soreness.

Exercise your way to a healthier happier you

Each workout is a challenge for your body and each new type of training will bring you closer to achieving your goals. That’s how you build muscle, burn fat and improve your stamina.

Workouts and movement in general don’t just make you more fit, they also improve your mood by stimulating the happiness hormone, serotonin. Serotonin helps you keep your inner balance. Serotonin’s counterpart, the “stress hormone” cortisol, is decreased through exercise and helps you leave your everyday stresses behind.

Exercise boosts the happy hormone dopamine and your metabolism. Muscles not only burn fat, they also strengthen the immune system and help lower high blood pressure and have a positive effect on energy levels.