People with four healthy lifestyle behaviors — not smoking, physical activity, moderate alcohol consumption, and eating five servings of fruit or vegetables a day — live an average of 14 years longer than people with none of those behaviors, a new British study contends.

Researchers at the University of Cambridge and the Medical Research Council looked at 20,000 men and women, aged 45-79, who filled out a questionnaire about the four health behaviors. The participants, none of whom had known cancer or heart or circulatory disease, filled out the questionnaire between 1993 and 1997 and were followed until 2006.

For each of the four healthy lifestyle behaviors, a participant received one point.

After they factored in age, the researchers found that participants with zero points were four times more likely to have died over an average period of 11 years than those with four points.

Not smoking, exercising, moderate drinking, eating veggies could add 14 years…

In addition, the study authors concluded that participants with a score of zero had the same risk of dying as someone 14 years older with a score of four. This was independent of body-mass index (BMI) and social class.

While the findings need to be confirmed in other populations and an analysis of how these combined health behaviors affect quality of life is needed, the researchers said the results suggest that these four healthy lifestyle behaviors could markedly improve the health of middle-aged and older people.

The study is part of the European Prospective Investigation into Cancer and Nutrition (EPIC), conducted in 10 European countries. EPIC is the largest-ever study of diet and health.

There is strong evidence that individual lifestyle factors such as smoking, diet and physical activity influence health and longevity, but there has been little research into their combined impact, according to background information in a news release about the study. Making Platinum Fitness part of your lifestyle can help one of these factors. An active, fit lifestyle directed by one of our professional fitness trainers will help you enhance your longevity and promote a fit lifestyle and Live Limitless!

The study was published in the journal PLoS Medicine.

It’s been said that breakfast is the most important meal of the day. Even so, if you’re like many people, you skip it anyway. Recent research now conventional wisdom has been correct. The conclusion of researchers at the University of Missouri who studied the topic is that people who eat a balanced breakfast, especially one high in protein, experience less hunger throughout the day, which means less snacking and fewer bad calories.

The dieters in a cognitive behavioral program for weight loss and maintenance often come in skipping breakfast. They say they don’t have time; they aren’t hungry in the morning; they would rather save their calories for later in the day. First, they should do problem-solving to help them find the time. Second, they need to respond to sabotaging thoughts that are likely to get in the way of their adopting the new habit of having breakfast.

When dieters say they don’t have enough time in the morning, they need to consider which a.m. tasks they can omit, postpone, do the night before, delegate to other people or spend less time on (at least temporarily, until breakfast becomes an easy routine). Sabotaging thoughts often get in the way:
• I don’t want to get up earlier.
• I can’t leave dishes in the sink.
• My kids won’t like it if I ask them to make their own lunches.
• I’d rather pick out my clothes in the morning.
• I can’t ask my spouse to help out with the kids.

It’s then helpful to create written responses to these kinds of thoughts that remind them that it’s unrealistic to believe that continuing to skip breakfast will lead to success — after all, it hasn’t in the past. There may, in fact, be a physiological reason why people who struggle to lose weight tend to eat too much later on in the day. And the changes they make to free up time for breakfast will soon become second nature.When dieters say they aren’t hungry in the morning, it’s important to find out what times during the day they are hungry, and what their eating patterns are like.

It is likely that these dieters consume most of their calories in the evening, often eating right up until they go to bed. No wonder they’re not hungry in the morning.

But according to research (and clinical experience), skipping breakfast may indeed lead to less control over eating later on. Try an  an experiment for at least a couple of weeks: eat a protein-rich breakfast and then monitor your day and evening eating. You’ll end up with the same conclusion: eating (a balanced) breakfast really helps you eat more reasonably for the rest of the day.

Another important reason to eat your morning meal is if you’re one of those that workout in the morning. Eating before exercise is mandatory for (you) performance athletes to get the most out of your workout, recovery, and the results. Therefore, ingesting part of your daily calorie allotment before exercise is a practice everyone should do. Eating before training can:

• Fill energy stores before a workout
• Break the fast to boost metabolism and continue a constant flow of nutrients
• Increase workout performance: high intensity training burns two to three times more fat immediately post-exercise, thus greater total fat throughout the day
• Enhance recovery to improve maintenance or growth of muscle which also adds to your metabolic rate
• Increase daily non-exercise movements by never staying in a less energetic/fasting state beyond rising in the morning

It takes calories to burn more calories, but don’t add extra calories – simply take the total daily calories you are allowed and distribute them properly throughout the day based on your activities.

The bottom line is make sure you eat the most important meal of the day, breakfast.

Leidy, H. J., Lepping, R. J., Savage, C. R., & Harris, C. T. (5 May 2011).
Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study.
Obesity Journal, (1-7). doi:10.1038/oby.2011.108

Sources:
http://www.huffingtonpost.com/judith-s-beck-phd/breakfast-benefits_b_883021.html
http://www.dotfit.com/content-1498.html

Sports scientists used to think that the only way to burn fat was to do long sessions of moderate exercise, but recent studies have shown that short high-intensity training sessions also work. The fat burning doesn’t only happen during the intensive sessions, but goes on afterwards too. This is the phenomenon known as EPOC. Greek sports scientists discovered that over 65s can benefit from this way of exercising too, especially if they train with heavy weights.

The 40 men in the Greek study, which was published in Diabetes Care, were all on the heavy side, with an average BMI of 29. Although not physically active, they were healthy.

The researchers got the men to train for an hour. During the workout the men trained all of their large muscle groups, doing 3 sets of basic exercises.

The men were divided into 4 groups. The low-intensity group trained using weights of 45-50 percent of their 1RM and rested for 2 minutes between sets. The moderate-intensity group trained with 60-65 percent of their 1RM and rested for 4 minutes between sets. The high-intensity group trained with 80-85 percent of their 1RM and took 6-minute breaks between sets. The control group did nothing.

The low-intensity group burned 296 calories during the workout; the moderate-intensity group 282 calories and the high-intensity group 222 calories. The lactic acid level and concentrations of free fatty acids and glycerol [fat burning indicators] rose least during the high-intensity training session.

In the days following the training session, the adiponectin level remained considerably higher in the high-intensity group. Adiponectin is a hormone that makes muscles extract more nutrients from the blood. The cortisol level was lower in the high-intensity group than the other groups after the training session.

The high-intensity group had a raised energy expenditure [REE] for days after the test. During the period that the researchers took measurements, the men in the high-intensity group burned several hundred calories more. The energy was spent on helping the body to recover from the strength training. Almost all of this energy for EPOC is derived from fat.

“Overweight older men may benefit from training with a frequency of two to three resistance exercise sessions per week”, the Greeks conclude. “In addition, it appears that all resistance exercise schemes induce marked energy expenditure.” We take the liberty of adding that it’s training with heavy weights that drives up the calorie burning.

Source: Diabetes Care. 2009 Dec;32(12):2161-7.
Source: http://www.ergo-log.com/heavystrengthtrainingburns.html

ZMA (a precise combination of zinc and magnesium and vitamin B6). This formulation will help you get a much more restful sleep, so it should be taken just before bed. The deeper sleep you get is reported to help you have a better recovery from your exercise and training.

Typically it’s makeup is 30 Mg of Zinc, 450 Mg of Magnesium, and 10.5 Mg of Vitamin B6. Research suggests it may significantly increase both anabolic hormone levels and muscle strength in trained athletes. ZMA is an effective sports performance product that has been clinically suggested to significantly increase both anabolic hormone levels and muscle strength in trained athletes.

ZINC
Zinc is essential to many chemical reactions in the body, including protein synthesis and cellular energy. It helps the immune system to regulate the production of T calls. It also helps protect the liver, supports prostate health, and is essential in maintaining reproductive organ health. The suggested Daily Value for zinc is 15 milligrams.

MAGNESIUM
Magnesium is essential for normal heart function and transporting neurochemicals essential in muscle function. It’s also essential to the critical balance of sodium and potassium within our cells. Despite its vital contributions, the U.S. Department of Agriculture found that 74 percent of people take in less than the recommended Daily Value of 400 mg (for men). The zinc and magnesium formulations usually contain 450 mg.

Many world class athletes are reporting tremendous benefits from ZMA, in the gym as well as on the athletic field. For example, Lester Archambeau, former defensive end for the Atlanta Falcons, said he was extremely satisfied with ZMA. “ZMA definitely helps me recover! I can tell when I take it and when I don’t. There is no doubt that it makes me sleep better. I have much better endurance when taking ZMA.”*

B6
B6 is a crucial part of the formula because it enhances the absorption and utilization of zinc and magnesium.

For an even more in-depth look at ZMA and it’s functions, have a look at Examine.com.

When to take ZMA
Timing this supplement can be tricky though. Since it’s best taken before bed, to help you get a more restful sleep. It shouldn’t be taken with calcium as calcium will inhibit the absorption of magnesium. That could be an issue if you have a gainer protein shake before you go to bed.

According to research out of Western Washington University, “A group of competitive NCAA football players who took ZMA nightly during an 8-week spring training program had 2.5 times greater muscle strength gains than a placebo group.* Pre and post leg strength measurements were made.”2 The strength of the ZMA group increased by 11.6 percent compared to only a 4.6 percent increase in the placebo group.

Powerlifter and former NFL coach John Gamble has said that “players using ZMA are cramping much less and seem to be getting a more deep and restful sleep which enhances their recovery.”

 

REFERENCES
Lou Gehrigs Disease “ALS In the News” 1999.
Brilla LR, Conte, V. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. Med and Sci in Sports and Exercise, Vol. 31, No. 5, May 1999
Haralambie G, et al. Int J Sports Med, 1981, 2:135138
Singh A, et al. Am J Clin Nutr, 1989 Apr, 49:695:700
Max Sport “The Natural Alternative to Prohormones, and Benefits Beyond Strength” 2003.

BODYPUMP™ is for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 590 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – […]

A 55-year-old mother of five, who’s lost over 100 pounds, improved her balance, and health, says you’re never too old to start working out.
“I was 55 years old when I started this weight lifting and weight training. You know what, don’t hesitate. You’re not ever going to be too old. I’m making myself younger. It’s not too late. It’s not going to be too late to start,” says Terri Morse, a Tucson resident and mom of five grown children.

Morse says she’s struggled with weight issues her whole life.

“As a teenager, even though I was fit and muscular, from being on the swim team, I thought I was enormous. I’ve always had these body issues. I was fit, I was healthy, but at the time, I had all these messages coming at me, that I just kept gaining weight, with each child, I gained weight, and never lost between children,” says Morse.
Morse says she got pretty unhealthy.

“Ten years ago, I got serious. I needed to make sincere changes, or I’d die.”

Morse started coming to Platinum Fitness, with her son. But as life moved on… she found herself without her son as her workout partner.
Even though she was a little afraid, she kept it up, and eventually met Trainer Amanda Vatthauer, who’s now been working with Morse about 4 months. She’s lost about 20 pounds in that time.

And it’s not just weight loss that Morse is happy about. It’s overall health.

“I had no idea how unbalanced my body was. After losing all that weight…I didn’t know where my center of gravity was.. get the stability training,” sayTerriandAmandas Morse. “Now I have the balance. The best thing anyone has done for me. I can do things one legged, and I feel so much better, my posture is better, everything is better.”

The two work together to come up with new ways to work out.

“Amanda is great. She’ll push me, but I’ll ask for more.”

Trainer Vatthauer echoes that sentiment. “She is so motivated, at this point I’m here to encourage her. She’s here six days a week,” says Vatthauer.

And she adds how important it is to weight train, at *all* ages. “As we get older, our bones become weaker,” says Vatthauer.
“The only thing proven to keep bones strong and healthy is weight training. So at her age it’s wonderful that she’s in here doing this.

You’re never too old.”

And for people who are afraid? “Even if people are afraid to weight train, because of past injuries, that’s why we’re here,” says Vatthauer. “We’re trainers. We’re here to help you,” she says.

Morse says she’s not only grateful to Vatthauer, but the whole staff at Platinum Fitness.
“Josh at the front desk has been, just my cheerleader, all along. He’s been such an encouragement. Every time I walk in the door his smiling face greets me, and I just feel encouraged to keep going,” says Morse.

“It’s not just the trainers, it’s the people at the front desk. There’s always someone with a smile, with an encouraging word. Even other members encourage me. It all starts with the team. I was telling the Golf Links location General Manager Danny he’s really put together a fabulous team here, they all work well together, and I feel comfortable going to any of the trainers, to ask questions.”
Advice from Teri for people her age, who’re thinking about working out, or just starting…

“Start where you are, and just add a little bit more, every day. Just add 5 more minutes. Everyone can do five more minutes.”