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8 Highly Effective Weight Loss & Muscle Building Tactics

8 Highly Effective Weight Loss & Muscle Building Tactics

Have you ever learned something or had someone impart wisdom to you that didn’t make much of an impact at the time, but  then hit you like a sledgehammer later?

This happened to me when I was training for my first marathon.  My friend and coach, Steve, told me that once you hit 40 you can keep your body fat low, maintain and build muscle, and run great times—but that it just gets harder. Now, at age 52, I am definitely at the place he was talking about.  Even though I have worked out and eaten healthy all of my life, I do both better now.  This article is about some of the key strategies that I have found to make the most impact on weight and body fat, muscle mass, and energy level.

1. Eating More Often

Eating more often throughout the day will help you maintain both your energy level and your blood sugar levels.  I find that a plan that seems to work best is to eat three main meals (breakfast, lunch and dinner) and then add in several snacks or mini-meals. Each of your meals or snacks should contain some protein: an easy mid-morning or afternoon snack could be an apple and a small handful of almonds, for example.

On my workout days (5-6 per week) I will add in a sixth snack right after I exercise: this is usually a protein shake with about 100 calories, which works well to recharge me as I head back to my practice.

2.  Drinking More Water 

Drinking more water will help you feel and function better, and starting your morning with two glasses of water will help you to re-hydrate.  This has many health benefits and will also allow your muscles and ligaments to become more pliable and resilient.

Taking in a fair amount of water throughout the day also seems to help many people lose weight, or at least to maintain their weight.

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3. Eat the Majority of Your Carbohydrates Early in the Day.

The two best times to eat carbohydrates are in the early morning, and after strenuous exercise. Eating most of your carbs in the morning allows them to be used more effectively by your body over the course of the day, and will be less likely to store them as fat.

Do you  know what the worst time of day is to load up on high glycemic-index carbs? At dinner time, and during evening snacking. The most important foods to avoid are potatoes, white pasta (100% whole wheat pasta is a better option), white rice, bread, rolls, and chips.

Here is another Lifehack article to check out to help with your weight loss goals:

http://www.lifehack.org/articles/lifestyle/avoid-these-mistakes-if-you-want-to-lose-weight-fast.html

4. If It Comes in a Package or Already Prepared, Eliminate It.

If you really want to clean up your diet and start getting fast results, cut out processed foods.

This may take a little practice if you are used to preparing meals that come ready to heat and eat or almost prepared: if you’re a fast-food aficionado, you will have some major changes to make.

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A good example of a healthy meal would be a dinner of grilled fish (wild-caught is best), steamed vegetables, brown rice, salad with homemade dressing (olive oil, vinegar and mustard) and maybe a glass or two of red wine.  This could replace frozen, breaded fish fillets, white rice or potatoes, and other commonly-prepared side dishes.

5. Cut Out Refined Sugar.

Sugar, in many of its forms (especially refined), is just not good for us. Eating natural sugar with fiber  (like the fructose that occurs naturally in fruit) is much healthier. Unfortunately, high fructose corn syrup (HFCS) is found in many of the foods and beverages that many of us consume today: why is that?

Corn syrup is cheap and about three times sweeter that glucose, so it’s used liberally in the food industry. It has the potential to pack on fat pounds, increase blood pressure and override your brain’s ability to register “feeling full”. Try to avoid it as much as possible.

6. Eat Breakfast.

This really is the most important meal of your day: research has shown that eating a good breakfast will typically decrease the amount of total calories you take in during the entire day.

What makes for a good fat-burning and muscle building breakfast? Although I’m not much of a hot-cereal eater, whole grain oatmeal could be part of a healthy start to your day.  You could also toss some almonds or walnuts into your oatmeal for additional protein and healthy fat.

I will often have grilled salmon (I’ll grill extra on the weekend and have plenty for breakfasts and lunches during the week), left-over steamed veggies, almonds, and coffee for breakfast, with other favorites including turkey sausage, scrambled eggs (my #1 go-to breakfast), bacon, home-made protein bars and chicken sausage.

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7. Stop Trying to Spot-Reduce with “Crunch-Type” Sit-Ups.

Crunches have been shown to provide very little muscle activation to the muscles that make up your abs (abdominal muscles).  There are far more effective options you could do instead.

Try some of these to work your core: planks (front and side), mountain climbers, push-ups, hanging leg raises (hanging from a pull-up bar). Also doing full-body, compound exercise moves will work your core—a good example of this is the kettlebell swing.  This move, in my opinion, is the most effective all-over body move: try 10 sets of 20-30 swings (with the right amount of weight and good form) and you will feel what I mean by total body move.

Check out this Lifehack post to learn more about muscle building: http://www.lifehack.org/articles/lifestyle/10-workout-hacks-for-building-muscle.html

8. Lift Weights.

Adding weight-lifting to your exercise regimen will get your body into fat-burning and muscle-building mode faster than any other exercise. The biggest weight lifting mistake that I find people making is that they never start—beyond that, many women tend to lift weights that are too light to get significant results with fat loss and muscle-building.

Men, on the other hand, will often try to lift too much weight and end up with muscle, ligament or joint injuries.The key is to find the right amount of weight for each exercise that will allow you to perform 10-15 repetitions for 3-4 sets.  If you are new to weight training, I strongly suggest that you hire a personal trainer to at least get you started correctly.

What are the benefits of weight lifting for both men and women? Loss of both weight and fat that lasts for many hours even after your workout; repair and building of muscle tissue; increased strength of bones and joints; decreased pain and improved balance.

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If you are interested in reading about more cutting edge, anti-aging information on exercise and weight-lifting, I highly recommend these books:

Younger Next Year (for men) and Younger Next Year (for Women).  Written by Chris Crowley and Henry S. Lodge, MD

Featured photo credit:  Couple of women at the gym stretching via Shutterstock

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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