Saturday, September 30, 2006

How Ace Inhibitors Work to Lower Blood Pressure

Blood pressure medications come in different forms and each is intended to cause a different reaction in the blood or blood vessels. An ace inhibitor is one such medication used in the treatment of hypertension.

Angiotensin Converting Enzyme (ACE) inhibitors prevent the manufacture of a hormone in the body called angiotensin II. Angiotensin II makes blood vessels narrower. When the hormone production is blocked, the arteries remain wider and allow blood to flow through with less pressure on the vessels, thereby lowering blood pressure.

Brand Names for Ace Inhibitors

Benazepril, Enalapril and Lisinopril are three ACE inhibitors commonly used in the treatment of high blood pressure. They are seldom the first course of action but are used to treat the more severe cases of hypertension. Ideally, maintaining a proper weight and eating right are the best ways to control blood pressure. After that a diuretic type of medication may be prescribed, which works based on the idea of flushing the arteries so pressure is reduced.

The brand names under which the common ACE inhibitors used to treat high blood pressure are sold are Lotensin (benazepril), Vasotec (enalapril) and Prinivil and Zestril (lisinopril). All of these work to increase blood flow by keeping the arteries open and wide.

ACE inhibitors have side effects just like any other drugs. It can feel as if you have a bad cold because many of the symptoms that are possible are a cough, sore throat, fever, and mouth sores. Other symptoms include an itchy, red skin rash, swelling of the neck, face or tongue, or a salty or metallic taste in your mouth. While all of these are not extremely common, they have been reported in enough cases to be listed as possible side effects to taking ACE inhibitors.

One side effect is raised potassium levels. Some medications, such as diuretics, actually reduce potassium and that has some health risks with it as well. The opposite is true of ACE inhibitors. Because they can raise potassium levels it is important to have yours monitored if you are taking any of these prescriptions. Symptoms of too much potassium in the blood stream include
nervousness, a numbness or tingling feeling in the hands or feet, and even confusion. There can also be difficulty breathing.

It is important to watch what you eat and what you do while taking ACE inhibitors. Some foods which contain potassium, such as salt substitutes can cause you to have dangerously high levels of potassium. Also, taking anti-inflammatory drugs such as Advil, Motrin, Aleve or aspirin can negate the effects of your ACE inhibitor drug.

The challenge in controlling blood pressure with medicine is two-fold. Medical professionals will try the least invasive type of drug, meaning one with the least chance of side effects and that requires the lowest dose possible to manage your blood pressure. This means that a patient can often go through years of trial and error type of drug experimentation before finding something that works. Meanwhile, blood pressure can be going untreated.

Secondly, medications to treat blood pressure have side effects - all of them to some degree. You may find that using them requires you to take other medications to treat the symptoms of the side effects.

As with any disease or condition, a natural approach can be just as effective, without the risk of side effects. A doctor can help you determine if you need to lose weight or make other changes to control your blood pressure.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:

The Silent Killer Exposed

------------------------------------------------------------
Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at: The Silent Killer Exposed

Friday, September 29, 2006

Cardio is NOT the Key

Cardio is NOT the Key to Fat Loss

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean?

Recently one of the UK's top trainers, Paul Mort from PrecisionFitness.co.uk, interrogated me on the Turbulence Training system. Here's our q'n'a...

Q: First, can you tell us the basics about Turbulence Training?

Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found there is only one way to get the most fat loss and workout results in the least amount of time - you must increase your training intensity.

With the right workout, you can get more fat loss results in less workout time. Period. That is the one and only goal of this training program. A better body in fewer workout sessions, and
shorter exercise bouts.

That means:
a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient program of long cardio and light weights. But if you are like most men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to Turbulence Training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so we're clear it's a e-book training program package that will melt bodyfat fast, what makes it so effective?

Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

And that's what happens with slow, steady workouts that never change. Sure you burn a few calories in the gym, but there is no "turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more challenging workout.

And Turbulence Training workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.

Q: In my opinion, resistance training, both with free weights and bodyweight is the key to losing bodyfat, for our readers that are still unsure about this could you give me your opinion on my this statement?

Answer:
Strength training is just one key for fat loss, it is essential to maximize your metabolism, and it is absolutely, positively paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your self-confidence and 100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but if you do go with free weights, you'll take your fitness to an even greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It will get you more results in less time because it will continue to work while you recover.

Q: I'm always telling people that aerobic exercise is useless for fat loss, does you agree with this? And why?

Answer:
Aerobic exercise is certainly inefficient for fat loss.

By that I mean, the benefits pale in comparison to the fat loss you can achieve in less time with interval training. Most people would be able to cut their workout time in half simply by using intervals rather than aerobic exercise.

Now I've witnessed a few people lose fat and maintain a beautiful body with aerobic exercise, but these have been limited to: young University-aged males that also did 4 days of heavy strength training, who had no "life" stress and plenty of time on their hands to train up to 10 hours per week (not counting recreational sports).

But does that sound like your average gym-goer's lifestyle?

I doubt it. If it does, where do you live? I want to move there!

So next time you go to the gym, do this admittedly un-scientific test...Take a visual survey of the "cardio" area and the strength training area. Where are the best bodies?

In the strength training area, no doubt.

And in fact, we can also find a lot of beautiful bodies in the Yoga and Pilates area. Why? There's certainly no "fat burning" cardio zone going on there. So what gives?

Nutrition.

Nutrition is the #1 factor in fat loss. It trumps any fat loss program, no matter how good it is. Yes, even my beloved Turbulence Training will not be 100% effective if someone continues to eat chips and pints as their meals.

That's why I spent almost 500 quid to have Dr. Christopher Mohr put together an easy-to-follow, healthy, fat loss nutritional guidebook to go along with the Turbulence Training workout package. It has diet plans for both men and women.

So Paul, getting back to the original question.

There are far more efficient ways to change your body.

Eat for fat loss, and do some form of strength training to sculpt your body. When you take care of your nutrition and eat according to Dr. Mohr's guidelines, your body will be like modeling clay in your hands...and the exercises you choose to do with sculpt it. If someone continues on with aerobic exercise, the improvements will be negligible.

So that's why you don't see cardio in my structured program. If someone wants to do a family bike ride or play a game of football on the weekend, by all means go ahead. But it is far too inefficient to get put in my main workouts.

Q: What about somebody that isn't a member of a gym? Can they still benefit from Turbulence Training?

Answer:
Absolutely. As mentioned earlier, all you need is a bench, a Stability Ball (aka - Physioball), and a set of dumbbells. A pullup bar would be a bonus, if you are strong enough to use the pullup and chinup exercises.

I've done many of the bodyweight exercises outside, as obviously you don't need any equipment to do many of the novel ab, leg, and pushing exercises. Heck, I bet you use many of the exercises in your boot camps and you know how little equipment is needed for a hard workout.

Think back to the days before the glitzy chrome-and-machine gyms.

People were still able to get fit with free weights andbodyweight.

And good nutrition certainly doesn't need a gym membership.

Q: And lastly, I meet a lot of people who seem to have tried every diet going, tried classes, gyms and DVDS, what makes Turbulence Training different from these?

Answer:
Most people train in their comfort zones. And while a lot of programs require a lot of effort (those classes are no joke), most programs lack an effective level of intensity.

By intensity, we are talking about working closer to your maximum level of effort.

Sure, a set of 15 repetitions to failure for triceps pressdowns is tough, but it's not truly intense. Compare that to doing a set of 8 pushups - which for many people is much more intense - and now you are using your entire body a lot harder. Thus, the turbulence on the body is much greater. And your body will have to work harder after training to recover - and that's what increases your metabolism - and allows you to burn fat all day, rather than just for 20-30 minutes.

And dont' worry, even if you can crank out dozens of pushups, there are a few variations in the Turbulence Training program that will give even the savviest gym veteran an intense workout.

The same goes with the cardio vs. intervals. If you switch to intervals, you'll notice changes in days. And that's not hyperbole. I've heard it time and time again from TT users...they feel and see changes within 48 hours once they switch their workouts and start using the TT Fat Loss Nutrition Guidelines.

Stay consistent with the plan, and you're gold!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Don't forget...

As one of your bonuses for ordering Turbulence Training, you'll receive a 4-week bodyweight program with beginner, intermediate, and advanced versions. These are great workouts for holiday and business travel, so you don't have to stress over missed workouts.

"Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. What really impressed me was his inclusion of a self assessment that lets you monitor your own progress so that you keep getting stronger and leaner without any wasted time. If going to the gym ever feels stale, I immediately switch to Craig's Bodyweight TT program to get and stay in shape."
Anthony Belza, Strength Coach, Toronto

"Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."
Pat Rigsby
President, The Fitness Consulting Group
Fitnessconsultinggroup.com


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.healthybiz2000.com/rxsports/tt.htm

Wednesday, September 27, 2006

Cardio Training

Cardio Can Kill

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I'm not a big fan of long cardio, especially extreme bouts of cardio - i.e. running marathons.

Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.

And for what?

To run an irrelevant distance for no reason at all. I don't see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.

Sure, you can say you are pushing the boundaries of your human performance...but I doubt that is any consolation for the family of thes two men.

No matter how "type A" someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:

a) A waste of hours of your life spent away from your loved ones while you pound the pavement

b) Sore knees, chronic back pain, and blistered feet

c) Money and time wasted in the physiotherapist's office

d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)

e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)

So please, if you insist on running marathons, do yourself and your family a favor and:

1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.

2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.

Now, here's more bad news.

Cardio has been killing fat loss programs for decades.

Why?

Because almost all of the exercise science studies performed in the 70's through the early 90's were done on distance running.

From there we got the messages that:

i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.

ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90's where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.

iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that's what happened to most people that tried to take up running.

iv) Too many cardio enthusiasts had the wrong mentality of, "If I go for a 5 mile run, I can have some juice and cookies as a reward". Needless to say, that didn't help anyone lose fat.

The end result?

This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.

Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.

Not too mention people are finally getting their nutrition right. And it's so simple:

- lots of fruits and vegetables (rarely does anyone get enough)
- lean protein
- healthy fats
- fiber-rich low-glycemic carbohydrates

Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines.

So eat right, train right, and be safe.

Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Okay, so you don't want to give up running?

At least train your body correctly with Turbulence Training. It trains the muscles that running neglects, and promises to put more power into your hill running.

"Just thought I'd drop you a line and share what a great year I've had so far. After 3 years of traditional bodybuilding programs and hours of traditional low intensity cardio I had 25% body fat to show. Being a student with little time able to train, cost of gyms, travelling around over holidays, Turbulence Training has been a lifesaver. With incorporating these workouts as the base of my training, and making the most of intervals, as well following your nutrition plans, I'm currently at 13% bodyfat and have dropped 22 pounds of fat. Thanks for an intense, easy to follow program."
Josh Dunn

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.healthybiz2000.com/rxsports/tt.htm

Sunday, September 24, 2006

Do You Hate Your Job?

Do You Hate Your Job?
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining

One of my clients does.

And it is killing him.

Literally.


At the very least, it is contributing to depression, frustration, and inflammation - hitting him both physically and mentally.

So not only does this stress beat him up at work, but in the gym too.

Work stress prevents him from losing fat, and contributes to the pain in his knees and back.

The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It's a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.

So he needs to get out of this situation, ASAP. But easier said than done, right?

And ladies, don't think this doesn't apply to you...as quoted on Men's Health.com the other day, "In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than nonstressed women. And the ladies under stress stored fat primarily in one place: their bellies."

Ouch.

You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There's no doubt that early morning workouts is the #1 workout time for busy people.

What type of workout is best? First of all, just start with anything you can stick to. That's the best advice for you or anyone you know that "hates exercise" but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.

That's a good start, but a structured exercise program will give the greatest health improvements.

For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.

One other benefit of the morning workout - It allows you to start the day with a sense of accomplishment.

So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.

Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr's nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.

High-fat, high-carb meals increase inflammation...adding to the physical stress on your body. Avoid processed foods and fast foods at all costs...and just eat whole, natural foods.

Good nutrition is that simple.

So spend some time on the weekend preparing your food plan for the week, so that you don't have to make any rush decisions for fast food meals or snacks.

Don't eat anything with trans fats, don't eat any processed carbs, and don't drink any soda. And stay the heck away from fast food.

So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.

As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach. If any readers want to pass along some career help, please let me know and I'll share in future articles.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training


P.S. Is a lack of time stressing you out?


"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

"I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I've gained a lot of muscle and have lost about 10 lbs, but inches are flying off."Gordon M.

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home." Janet M

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining

Saturday, September 23, 2006

Right Number of Repetitions in the Gym

Why Aren't you Using the Right Number of Repetitions in the Gym
by Gary Matthews

Firstly lets look at how to perform repetitions correctly and then we will look at how to cycle them correctly.

A full range repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk it bounce or swing it to get it to the top of the movement, it is too heavy and your form will be compromised.

I advocate an eight-second repetition with a three second lifting (positive) movement and a five second lowering (negative) movement. I believe this to be a safe and productive exercise speed When performing each exercise through a full range of motion, accentuate the lifting part of the movement slowly and smoothly for each repetition to the count of three.

Don't pause in the contracted position but lower the resistance slowly and smoothly to the count of five. Maintain a normal breathing pattern throughout the whole movement exhale on the lift and inhale on the release. Avoid locking joints when lifting weights, always keep a slight bend in the arms and legs.

Fast and jerky movements should be avoided at all times as they place undue stress on the muscle and connective tissue substantially increasing the likelihood of injury.

Examples of this are: arching the back and bouncing the bar off the chest in the Bench Press, bending forward under squats and using any sort of momentum for any other exercise. These will work counter to your goals so be aware and eliminate them from your program.

If you are not sure about the speed of the movement move slower, never faster, do not sacrifice form for the sake of more repetitions. The slower speed is safer also because you can stop at any point in the movement range. There are also advantages to training with slower movement speeds. These include:

. A longer period of muscle tension . A higher level of muscle force . A lower risk of tissue trauma and injury

Continued > > >

How Blood Pressure is Measured

What the Numbers Mean - How Blood Pressure is Measured

A check up at the doctor quickly reveals many important facts about your health. One very important test is the blood pressure reading. The test is routine and simple. You don't even need to undress or be stuck with a needle to get a clear picture of what is going on with your blood pressure. The end result is vital information about how much pressure or force is put on your blood vessels as the heart muscle pumps and then again as it relaxes.

The two numbers related to blood pressure are officially known as the systolic and diastolic readings. The systolic, or top number, measures the pressure of the blood as it leaves the heart and surges through the blood vessels. The diastolic number on the blood pressure reading is what kind of force is on the artery walls in between heart beats.

A blood pressure reading is written with the systolic number on top and diastolic number on the bottom and is expressed as "x over y." A normal blood pressure may be 120 over 80 or written as 110/70. The value of the numbers refers to milligrams of mercury (mmHg).

Not only is high blood pressure measured, but a reading of 90/25mmHg is considered very low blood pressure and warrants specific kinds of treatments.

Blood pressure is measured using a cuff that goes around the upper arm. It is pumped with air to make it tighten around the arm so that a pulse can be heard through a stethoscope. The medical professional listening is recording when they hear a pulse as the band tightens and then when they can no longer hear it as the pressure is released. This gives them the systolic and then the diastolic readings.

There are many times throughout the day when blood pressure readings are affected which does not necessarily mean you have the condition of high blood pressure. A temporary rise in blood pressure is often seen after consuming certain foods or beverages or if you have taken specific kinds of medications. The concern doctors have is when blood pressure is in the stage 1 range consistently.

On the other hand, low blood pressure readings may indicate there is an infection present or that you are dehydrated. It can also signal more serious conditions such as heart disease.

It is important to have blood pressure readings at every annual physical. Often if you visit the doctor when you are sick they will routinely measure blood pressure. If you have had high readings in the past, you doctor may want to monitor your condition more closely. He or she may recommend testing each week or even everyday at your local pharmacy or using a home testing device.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:

The Silent Killer Exposed

------------------------------------------------------------
Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:
The Silent Killer Exposed
------------------------------------------------------------

Thursday, September 21, 2006

Maximize Your Metabolism

How to Maximize Your Metabolism

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.

Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.

So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com

1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.

2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.

3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.

4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).

5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.

6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.

7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.

8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.

10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.

If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Monday, September 18, 2006

The Natural Alternative to the Most Prescribed Hypertension Meds

Wouldn't it be great if you could get all of the benefits of a high
blood pressure medication without the damaging side effects? Well
you can if you just know what foods to eat and how to supplement
them with a few good choices. When it comes to managing blood
pressure it often is the combination of the food and lifestyle
choices you make each day that can be the difference between life
long dependency on medication or a life of good nutrition and
health.

The intent of blood pressure medication prescribed by your doctor
is to quickly and continuously lower blood pressure readings for
both the systolic and diastolic readings - the top and bottom
numbers. Sometimes the problem lies with just one of those
readings - either as the heart beats or the pressure between beats
as the heart rests.

Blood pressure medication causes one of three main reactions. They
either increase the size of the blood vessel (vasodilator); flush
out the blood vessel of salt and water and create freer blood flow
with less volume (diuretic); or slow down the heart beat (beta
blockers).

Top 3 High Blood Pressure Medications

1. Doxazosin (brand name Wytensin) is a vasodilator that relaxes
blood vessel walls. Its negative side effects include rapid
heartbeat and fluid retention, so often other medications must be
prescribed to counter act these side effects, which can raise blood
pressure. Also, this medication is associated with some
gastrointestinal problems and impotence.

2. Hydrochlorothiazide (under brand names Carozine, HydroDiuril or
Diaqua) is a potassium reserving diuretic. It is intended to hang
on to the potassium, an important mineral in lowering blood
pressure that can get dangerously low with diuretic usage. The
resulting side effects however are dizziness, muscle weakness and
especially cramping.

3. Acebutolo (brand name Sectral) is a beta blocker intended to
decrease the heart rate and blood flow. The side effects are a
lowering of the good cholesterol (HDL) and a rapid heart rate can
occur if the medication is suddenly stopped.

Get the Same Results without Drugs

To get the same benefits of the most commonly prescribed
medications without the negative side effects there are natural
alternatives. Diet is the number one way to increase the desirable
reactions, but exercise contributes greatly too.

For example, the same reaction caused by vasodilators can take
place when you get enough L-Arginine. This amino acid lets the
walls of the blood vessels relax. You can take a supplement or get
it through animal proteins, peanuts or soy.

By drinking plenty of water, at least 8 glasses each day, you can
accomplish the same diuretic effects of the prescription. You will
flush out excess salt and other toxins that can increase blood
pressure. You can keep your potassium levels in a good range by
eating fresh bananas and potatoes.

Finally, to get the same benefits of a slower heart rate and freer
flowing blood without lowering your good cholesterol you can keep
your heart strong with Hawthorne and through routine cardiovascular
exercise that will allow the heart to work more efficiently.


If You Want To Lower Blood Pressure Safely And Naturally Then This
Special Report Is A Must Read!:
The Silent Killer Exposed


------------------------------------------------------------

Frank Mangano is a natural health expert and best selling author who
teaches you how to dramatically improve your health naturally, without
expensive and potentially dangerous prescription drugs. Find out how
you can lower blood pressure naturally at:

The Silent Killer Exposed

Thursday, September 14, 2006

Routine for Crowded Gyms

Workouts for Busy Gyms

Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can't they just get out of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark "noncompeting" supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won't lose your spot between exercises. Camp out in your little area, work hard, and you'll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.

Workout Guidelines

· Workout 3 days per week alternating between workouts A & B. Rest 1 day between sessions.

· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

· Each pair of exercises constitutes a "Superset". In each Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.

· Rest 1 minute after completing the exercises in the Superset (i.e. after 1A & 1B).

· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the next pair.

· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

· Finish each workout with stretching for the tight muscle groups only.

· For full exercise descriptions and photos, see the Turbulence Training manual.

Continued at http://www.healthybiz2000.com/rxsports/articles/workouts.htm

Monday, September 11, 2006

Lower Blood Pressure Naturally

5 Steps You Can Take Today To Lower Blood Pressure Naturally

High blood pressure, or hypertension, is not something to be taken lightly. It is a serious disease, the cause of which is unknown. One fact health care professionals do know is that left untreated, high blood pressure over time can lead to serious heart disease and other vascular troubles, even death.

Blood pressure medications come in a wide range of formulas and dosages; each aimed at reducing the pressure going through the blood vessels either as the heart pumps blood or relaxes. Some medications strengthen the blood vessels while others thin the blood in an effort to reduce the strain. Trial and error is usually a doctor's only course of action when determining which combination of drugs and treatments will benefit a specific patient. The problem with this approach is the dangerous side effects, which often accompany these medications.

There is however some good news about hypertension! There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come.

Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor. Here is a list that any doctor can approve of:

1. Drink Water. Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.

2. Stop Smoking. If you are a long time smoker, you know how it affects your breathing. What you may not realize is its impact on your blood pressure. If you can't quit completely, then cut down. Even a 50% reduction in the number of cigarettes smoked each week can help.

3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a sustained increase in heart rate will aid in lowering blood pressure.

4. Eat Right. If you are eating better and exercising, a nice by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of "hidden" sodium found abundantly in pre-packaged convenience foods.

5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day.

If You Want To Lower Blood Pressure Safely And Naturally Then This
Special Report Is A Must Read!:

The Silent Killer Exposed



------------------------------------------------------------
Frank Mangano is a natural health expert and best selling author who
teaches you how to dramatically improve your health naturally, without
expensive and potentially dangerous prescription drugs. Find out how
you can lower blood pressure naturally at:
http://get2site.com/u.asp?i=1018
------------------------------------------------------------

Wednesday, September 06, 2006

The Latest Nutrition Info

If you haven't already heard, I've added a brand new set of Turbulence Training Fat Loss Nutrition Guidelines to the TT package. This new report comes from nutrition expert, Dr. Chris Mohr, Ph.D. Today I want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.

So first, Dr. Mohr's credentials...

Dr. Chris Mohr is a consultant to a number of media outlets and corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.

Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I've admitted it all along. It doesn't matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.

And that's why I've gone to Dr. Mohr to get his advanced fat loss tips.


CB: For fat loss, what kind of shake is best after weights? Do we need high-carb, sugar shakes?

CM:
I still think this is an important meal to get some carbohydrates in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.

Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.


CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?

CM:
I do still think simple carbs are important during this recovery period.

Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend. You'll suck that right up, you'll feel stronger, and have better subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.

I would go 1:1 ratio of carbs:protein...around 30:30 of a combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?


CM:
I believe it does, because while you're exercising at a high-intensity, the amount of glycogen depletion and protein degradation that's going on is lower than with a longer duration, intense weight workout.

It is still an important time for feeding (after exercise), but I wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein - that is, of course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).


CB: What are your thoughts on eating before bed?


CM:
This is a time I like a protein and fat meal, to help slow the digestion of those nutrients during a time when it's likely you will be breaking down some muscle tissue.

I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.


CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?


CM:
This is suffice for losing fat as well. Maintaining this intake, with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can't get around the fact that weight loss does take some reduction in calorie intake (or very high amount of calorie expenditure), so focus your intake on lean proteins, healthy fats, and always think fiber, not carbs.


CB: Give us one of your "secret" advanced fat loss nutrition tips...please!


CM:
Losing fat without the addition of intervals is like riding a bike through sand - sure it will work, but your progress won't be nearly as fast.


Replace all simple carbohydrates with their high-fiber counterparts, and make sure you're eating at least one vegetable each and every meal.


CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?


CM:
To my knowledge it's all anecdotal.

Theoretically, it seems as if it may work; however, it would be near impossible to design a well controlled study to test the theory.

With that said, it's hard to make specific recommendations because there's nothing to base it off of.

CB: And let's finish off with your thoughts on fish oil - dosage, quality, etc.


CM:
They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are screened very well for mercury and other contaminants, particularly ones like NN and Carlson.


CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.

I've got more nutrition interviews with Dr. Mohr on the way.

If you have any other questions, just let me know.


Sincerely,


Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

It's available to anyone that orders Turbulence Training and all previous customers (Previous customers - you should have received an email with a link to download the new report. If you haven't, please let me know.)

Here are just some of the things you'll learn from Dr. Mohr...


1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p.10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)


Click here to get your Turbulence Training workouts