Exercise Doesn't Work? More trash...

The following article is written about a recent study that found that exercise alone is not enough in the quest for weight loss. The first flaw in the study is that they had the participants exercising at low intensities. Exercise for weight loss must be designed as such. To burn calories, you have to work hard. Think of activity on a spectrum from sitting down to maximum effort. The closer you are to sitting and doing nothing, the less whatever you are doing counts as exercise. If you are sitting on a stationary bike at a pace comfortable enough to speak, that really isn't worthy of being called exercise. In order to coax the body into expending lots of calories, you have to challenge the metabolic systems.

The researchers also conclude that since most people want to "burn fat" they should exercise in the "fat burning zone," which is a complete fallacy. Yes, exercise at low intensities principally utilizes fat as the primary energy source, but fat is the primary energy source at rest, as well. You have to work hard and get into the "sugar burning zone" to affect weight loss...

Phys Ed: Why Doesn’t Exercise Lead to Weight Loss?

Well - Tara Parker-Pope on Health

November 4, 2009, 12:01 amPhys Ed: Why Doesn’t Exercise Lead to Weight Loss?

By Gretchen Reynolds,
Sven Hagolani/Getty Images

For some time, researchers have been finding that people who exercise don’t necessarily lose weight. A study published online in September in The British Journal of Sports Medicine was the latest to report apparently disappointing slimming results. In the study, 58 obese people completed 12 weeks of supervised aerobic training without changing their diets. The group lost an average of a little more than seven pounds, and many lost barely half that.How can that be? Exercise, it seems, should make you thin. Activity burns calories. No one doubts that.“Walking, even at a very easy pace, you’ll probably burn three or four calories a minute,” beyond what you would use quietly sitting in a chair, said Dan Carey, Ph.D., an assistant professor of exercise physiology at the University of St. Thomas in Minnesota, who studies exercise and metabolism.But few people, an overwhelming body of research shows, achieve significant weight loss with exercise alone, not without changing their eating habits. A new study from scientists at the University of Colorado School of Medicine in Denver offers some reasons why. For the study, the researchers recruited several groups of people. Some were lean endurance athletes; some sedentary and lean; some sedentary and obese. Each of the subjects agreed to spend, over the course of the experiment, several 24-hour periods in a special laboratory room (a walk-in calorimeter) that measures the number of calories a person burns. Using various calculations, the researchers could also tell whether the calories expended were in the form of fat or carbohydrates, the body’s two main fuel sources. Burning more fat than carbohydrates is obviously desirable for weight loss, since the fat being burned comes primarily from body fat stores, and we all, even the leanest among us,have plenty of those.The Denver researchers were especially interested in how the athletes’ bodies would apportion and use calories. It has been well documented that regular endurance training increases the ability of the body to use fat as a fuel during exercise. They wondered, though, if the athletes — or any of the other subjects — would burn extra fat calories after exercising, a phenomenon that some exercisers (and even more diet and fitness books) call “afterburn.”“Many people believe that you rev up” your metabolism after an exercise session “so that you burn additional body fat throughout the day,” said Edward Melanson, Ph.D., an associate professor in the division of endocrinology at the School of Medicine and the lead author of the study. If afterburn were found to exist, it would suggest that even if you replaced the calories you used during an exercise session, you should lose weight, without gaining weight — the proverbial free lunch.Each of Melanson’s subjects spent 24 quiet hours in the calorimeter, followed later by another 24 hours that included an hourlong bout of stationary bicycling. The cycling was deliberately performed at a relatively easy intensity (about 55 percent of each person’s predetermined aerobic capacity). It is well known physiologically that, while high-intensity exercise demands mostly carbohydrate calories (since carbohydrates can quickly reach the bloodstream and, from there, laboring muscles), low-intensity exercise prompts the body to burn at least some stored fat. All of the subjects ate three meals a day.To their surprise, the researchers found that none of the groups, including the athletes, experienced “afterburn.” They did not use additional body fat on the day when they exercised. In fact, most of the subjects burned slightly less fat over the 24-hour study period when they exercised than when they did not.“The message of our work is really simple,” although not agreeable to hear, Melanson said. “It all comes down to energy balance,” or, as you might have guessed, calories in and calories out. People “are only burning 200 or 300 calories” in a typical 30-minute exercise session, Melanson points out. “You replace that with one bottle of Gatorade.”Related* More Phys Ed columns* Faster, Higher, Stronger* Fitness and Nutrition NewsThis does not mean that exercise has no impact on body weight, or that you can’t calibrate your workouts to maximize the amount of body fat that you burn, if that’s your goal.“If you work out at an easy intensity, you will burn a higher percentage of fat calories” than if you work out a higher intensity, Carey says, so you should draw down some of the padding you’ve accumulated on the hips or elsewhere — if you don’t replace all of the calories afterward. To help those hoping to reduce their body fat, he published formulas in The Journal of Strength and Conditioning Research last month that detailed the heart rates at which a person could maximize fat burning. “Heart rates of between 105 and 134” beats per minute, Carey said, represent the fat-burning zone. “It’s probably best to work out near the top of that zone,” he says, “so that you burn more calories over all” than at the extremely leisurely lower end.Perhaps just as important, bear in mind that exercise has benefits beyond weight reduction. In the study of obese people who took up exercise, most became notably healthier, increasing their aerobic capacity, decreasing their blood pressure and resting heart rates, and, the authors write, achieving “an acute exercise-induced increase in positive mood,” leading the authors to conclude that, “significant and meaningful health benefits can be achieved even in the presence of lower than expected exercise-induced weight loss.”Finally and thankfully, exercise seems to aid, physiologically, in the battle to keep off body fat once it has been, through resolute calorie reduction, chiseled away. In other work by Melanson’s group, published in September, laboratory rats that had been overfed and then slimmed through calorie reduction were able to “defend” their lower weight more effectively if they ran on a treadmill and ate at will than if they had no access to a treadmill. The exercise seemed to reset certain metabolic pathways within the rats, Melanson says, that blunted their body’s drive to replace the lost fat. Similar mechanisms, he adds, probably operate within the bodies of humans, providing scientific justification for signing up for that Thanksgiving Day 5K.

Exercise Improves Body Image For Fit And Unfit Alike

ScienceDaily (Oct. 9, 2009) — Attention weekend warriors: the simple act of exercise and not fitness itself can convince you that you look better, a new University of Florida study finds.

People who don't achieve workout milestones such as losing fat, gaining strength or boosting cardiovascular fitness feel just as good about their bodies as their more athletic counterparts, said Heather Hausenblas, a UF exercise psychologist. Her study is published in the September issue of the Journal of Health Psychology.

"You would think that if you become more fit that you would experience greater improvements in terms of body image, but that's not what we found," she said. "It may be that the requirements to receive the psychological benefits of exercise, including those relating to body image, differ substantially from the physical benefits."

MORE...
Exercise Improves Body Image For Fit And Unfit Alike

[Supertraining] Is the Exercise Cool-Down Really Necessary? - Inbox - Yahoo! Mail

Is the Exercise Cool-Down Really Necessary?

The New York Times

By GINA KOLATA
Published: October 13, 2009

MY husband and I were riding our bikes not long ago, and when we were about a mile from home, we did our usual thing. We call it the sprint to the finish: ride as hard and as fast as we can until we reach our driveway, racing to see who could get there first.

We pulled up, slammed on our brakes and hopped off our bikes. A neighbor was walking by and said, "How did you do that?"

"I just put on my brakes," I told him. No, he said, he meant how could we just stop like that without cooling down?

Strange as it might seem, that had never occurred to me. But the cool-down is enshrined in training lore. It's in physiology textbooks, personal trainers often insist on it, fitness magazines tell you that you must do it — and some exercise equipment at gyms automatically includes it. You punch in the time you want to work out on the machine and when your time is up, the machine automatically reduces the workload and continues for five minutes so you can cool down.

The problem, says Hirofumi Tanaka, an exercise physiologist at the University of Texas, Austin, is that there is pretty much no science behind the cool-down advice.

The cool-down, Dr. Tanaka said, "is an understudied topic."

"Everyone thinks it's an established fact," he added, "so they don't study it."

It's not even clear what a cool-down is supposed to be. Some say you just have to keep moving for a few minutes — walking to your car after you finish a run rather than stopping abruptly and standing there.

Others say you have to spend 5 to 10 minutes doing the same exercise, only slowly. Jog after your run, then transition into a walk. Still others say that a cool-down should include stretching.

And it's not clear what the cool-down is supposed to do. Some say it alleviates muscle soreness. Others say it prevents muscle tightness or relieves strain on the heart.

Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise.

When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and feet, and you can feel dizzy, even pass out.

The best athletes are most vulnerable, said Dr. Paul Thompson, a cardiologist and marathon runner who is an exercise researcher at Hartford Hospital in Connecticut.

"If you are well trained, your heart rate is slow already, and it slows down even faster with exercise," he said. "Also, there are bigger veins with a large capacity to pool blood in your legs."

That effect can also be deleterious for someone with heart disease, said Carl Foster, an exercise physiologist at the University of Wisconsin-La Crosse, because blood vessels leading to the heart are already narrowed, making it hard for blood to get in. "That's always a concern," Dr. Foster said. "But to my knowledge there is not a wealth of experimental data."

But does it matter for the ordinary, average athlete? "Probably not a great deal," Dr. Thompson said. And, anyway, most people don't just stand there, stock still, when their workout is over. They walk to the locker room or to their house or car, getting the cool-down benefit without officially "cooling down."

The idea of the cool-down seems to have originated with a popular theory — now known to be wrong — that muscles become sore after exercise because they accumulate lactic acid. In fact, lactic acid is a fuel. It's good to generate lactic acid, it's a normal part of exercise, and it has nothing to do with muscle soreness. But the lactic acid theory led to the notion that by slowly reducing the intensity of your workout you can give lactic acid a chance to dissipate.

Yet, Dr. Foster said, even though scientists know the lactic acid theory is wrong, it remains entrenched in the public's mind.

"It's an idea we can't get rid of," he said.

In fact, Dr. Tanaka said, one study of cyclists concluded that because lactic acid is good, it is better not to cool down after intense exercise. Lactic acid was turned back into glycogen, a muscle fuel, when cyclists simply stopped. When they cooled down, it was wasted, used up to fuel their muscles.

As far as muscle soreness goes, cooling down doesn't do anything to alleviate it, Dr. Tanaka said. And there is no physiological reason why it should.

That's also the conclusion of a study of muscle soreness by South African researchers who asked 52 healthy adults to walk backward downhill on a treadmill for 30 minutes — an exercise that can cause sore leg muscles. The participants were randomly assigned to cool down by walking slowly uphill for 10 minutes or simply to stop exercising. The result, the researchers reported, was that cooling down did nothing to prevent sore muscles.

And muscle tightness?

"In a different generation we would have called it an old wives' tale," Dr. Foster said. "Now I guess I'd call it an old physiologists' tale. There are no data to support the idea that a cool-down helps." But, he added, once again, "it's an idea we can't get rid of."
Exercise researchers say they act on their own advice.

Dr. Thompson says if he is doing a really hard track workout he will jog for a short distance when he finishes to avoid becoming dizzy. If he runs a half marathon, he will "start shuffling forward," after he crosses the finish line, for the same reason.

As for Dr. Tanaka, he does not cool down at all. He's a soccer player and, he says, he sees no particular reason to do anything after exercising other than just stop.

Boot Camp is changing locations!

Free Boot Camp Classes at Cornwall 5k click here Pay attention you! Get your butt to the Laurel Park annual 5k Run/Walk so you can participate in the activities! We need lots of support. This event is taking place in lieu of our traditional free Sunday Boot Camp, and we'd love to get all of our boot campers and friends out to the 5k to get a big group going. This is an easy run/walk event, so no pressure.
	Free Boot Camp Sunday, October 18, 2009 at 7:30AM We are going to begin a boot camp class for the month of October that is absolutely free. We'll conduct them at the Peekskill High School park (Depew) at 0730 on Sundays. There is no obligation or sales pitch, but we would like to expose you to our training style, energy, and personal approach to fitness. These classes will be available to our existing clients, as well. The boot camp will be absolutely achievable for any level of fitness, and we specialize in beginner fitness. You don't need to bring anything at all, except maybe a towel. Please check out our website at www.findingfitwithin.com for information about us. See you there! Laurel Park, Cornwall, NY See the full event details at http://www.meetup.com/Free-Boot-Camp-Classes/calendar/11386079/.
Check out what members are saying about Free Boot Camp Classes: "the obvious.. to promote good health.... fun but intense..." - JOSEPHINE ROCCO CORNWALL RUN INFORMATION

Star Client: Marie Dibart

Well, we've been in business for about a year now, and I feel like it's about time to begin a "Star Client" profile feature.

The first Star Client client of all is the unstoppable Marie Dibart from Peekskill, NY.


Marie's first email to me contained a quote that went something like, "I hope you can get me in shape."

I am pleased to say that Marie is absolutely in shape now! After around six months of dedicated training, she has lost nearly 50 lbs and gone from an "I don't run" attitude to casually running 4 miles. Even more impressive, she recently finished a Duathlon consisting of a 1 mile run, 14 mile bike, and a 3 mile run. This is not something the average person just wakes up and does. Her commitment to fitness and a strong dedication to her training regimen definitely paid off.

That's Marie and me after the race (left). Yes, she got balloons and a party hat, but somehow I ended up wearing the tiara.

Marie is a shining example of what can be accomplished simply by choosing a goal and letting nothing deter you. Starting the exercise program is easy, it's finishing and maintaining it that is the tough part.

Marie and her sister, Lenora, are both wonderful clients and our relationship has grown into something great, even though they grumble at me alot during the workouts... I am kind of brother from another mother, I guess.

Great job, Marie. I am proud of you. Keep working hard!

Damon

Women's Fitness Quiz

This should be a breeze...

Women's Fitness Quiz : Diet and Fitness Center : Discovery Health

Shared via AddThis

Interval Training... Why?

I've included an article below that discusses the benefits of interval training. This is not new information. The study was conducted two years ago, but athletes and trainers have known about the benefits of high intensity bursts followed by moderate or low instensity rest periods for decades. It just recently hit the main stream media, however.

Anyone who has trained with me definitely knows how effective circuits and intervals can be. I use the TRI-circuit system, which is an integrated interval/circuit type routine that combines strength and cardiovascular aspects into one quick, efficient program.

I find it interesting that every study conducted on interval training confirms its effectiveness, yet many people insist on sticking to moderate to low intensity cardiorespiratory exercise as their sole means for developing fitness.

Interval Training Burns More Fat, Increases Fitness, Study Finds

ScienceDaily (June 29, 2007) — Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.

The study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Sciences, was published recently in the Journal of Applied Physiology. It found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent and cardiovascular fitness increased by 13 per cent.

Fitness buffs and athletes have long used interval training — short bursts of intensive effort interspersed with more moderate stretches — to improve performance. But Talanian’s study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts.

Talanian studied women riding stationary bikes in hard-easy intervals in the training lab of his supervisor, Guelph Prof. Lawrence Spriet. The eight subjects included moderately fit women in their 20s as well as borderline sedentary subjects and an active soccer player. They trained every other day for two weeks. They alternated 10 sets of four-minute bursts of riding at 90-per-cent effort with two-minute rest intervals.

It did not matter how fit the subjects were before. After interval training, they experienced not only an increase in fat used and in aerobic capacity, but also an increase of enzyme activity in the muscle

Talanian notes that faster fat burning and greater overall fitness may not necessarily mean immediate weight loss. The technique may improve someone’s potential to burn more fat, “but for weight loss, you need to consider a balance of exercise and a healthy diet,” he said.

The message from his studies is to mix interval training into an exercise routine once or twice a week, particularly in running, swimming or cycling.

For his follow-up study, Talanian plans to look at about a dozen women over a six-week training period. “We will look at muscle transporters that carry fatty acids into the cell that might help explain those earlier results,” he said.

ARTICLE

Phys Ed: Can Vitamin D Improve Your Athletic Performance? - Well Blog - NYTimes.com

Read this article, then get yourself a USP grade multivitamin with plenty of vitamin D.

Article from NY Times:

Phys Ed: Can Vitamin D Improve Your Athletic Performance? - Well Blog - NYTimes.com

Coreplex Multivitamin:

COREPLEX

Demonizing, and/or Taxing, Soda

Should the government be telling people what to drink? ....Damon

By Edward L. Glaeser
New York City Department of
Health and Mental Hygiene
Today's Economist


Over the past 30 years, Americans have gotten a lot heavier thanks primarily to technological progress in the food industry, which has provided an abundance of tasty, caloric treats. The champions of public health are now fighting fat with the same tools that helped turn the smoky city of the Mad Men-era into the clean-aired boroughs of Bloomberg.

New York City is running anti-soda ads where a brown liquid streaming out of a bottle turns into fat in a glass. The New York Times editorial page wants sterner stuff. They suggest that these ads are distinctly inferior to “the best move when it comes to soft drinks — a tax on sodas and other sugary beverages.”

Many public interventions can be readily dismissed because they are costly and ineffective. Yet the battle against cigarettes has taught us that taxes and advertising can together dramatically reduce an unhealthy habit. The public sector could indeed dramatically drive down the consumption of sugary sodas, but should it? Is public paternalism appropriate? If the state wants to champion health, should it use stomach-churning public service messages or sin taxes?

The economist’s perspective differs from the perspective of the public health advocate.

Public health advocates champion health. Economists don’t exactly champion illness, but they don’t usually think that health trumps all. For die-hard cola lovers, the pleasure of sugary soda may just be more important than the health consequences of a few extra calories. That perspective, combined with a respect for individual decision-making, leads many economists to question the merits of public paternalism.

Cola taxes and unpleasant ads are only appropriate if soda sippers are making bad decisions and drinking when they shouldn’t. One reason why consumers might err is that they ignore the impact of their behavior on others. Advocates of a penny-per-ounce soda tax argue that “because of the contribution of the consumption of sugar-sweetened beverages to obesity, as well as the health consequences that are independent of weight, the consumption of sugar-sweetened beverages generates excess health care costs.”

But if soda is to be taxed because of the costs that obesity and diabetes impose on taxpayers, then the tax’s supporters should document that those costs are near a penny for each ounce of soda.

An alternative justification for paternalism is that out of ignorance or an absence of self-control, people don’t make decisions that are in their own best interest. Every cola can has so much dietary information that it is hard to imagine that anyone thinks that soda is slimming. Public information campaigns can provide knowledge without repulsive images. And if self-control is the problem, then soda-drinkers themselves should be leading the campaign for a soda tax. I haven’t seen much of that.

But if we are indeed convinced that soda consumption needs to fall, then should the government use taxes or psychologically savvy advertisements?

Both approaches try to reduce soda consumption by making it less pleasant to drink soda. One approach hits you in the wallet; the other hits you in the stomach.

Some fans of limited government think that public service advertisements represent a more modest, and hence preferable, intervention, but that rationale doesn’t seem right to me. A tiny tax can actually be far less intrusive than a constant barrage of disgusting ads. If these ads lead to warning pictures showing globules of fat on every can of Coke, then the intervention will have become enormously intrusive and probably effective as well.

The big difference between ads and taxes is not intrusiveness or effectiveness, but that taxes raise revenues and ads don’t.

Both interventions make it more costly to drink a glass of Coke, but in one case (the tax) this cost is transferred to the government. In the other case (the ad), the cost is just pure loss. An effective ad that makes drinking soda less psychologically pleasant is essentially a tax without revenues.

The case for taxes and against ads is that if we are going to impose costs on cola drinkers, it is better to get some revenue back. Of course, the problem with those revenues is that they create an incentive for the tax-hungry government to make taxes higher than they should be. Just as an inefficient Medicare system could make expanding public health care less politically appealing, an inefficient means of taxing soda makes it less appealing to excessively boost the tax.

Obesity is a serious problem and high calorie sodas contribute to that problem. But that doesn’t make the case for giving soda the same treatment that was earlier given to cigarettes. All soda drinkers, even the rail-thin ones, suffer when soda consumption is either taxed or vilified. The costs imposed on them need to be weighed against the benefits of reducing obesity.

Crunch time for fad fitness

Some of you will enjoy the reference to stability balls that pop...

Crunch time for fad fitness

Shared via AddThis

Boot Camp 4 October 2009

FREE Boot Camp in Peekskill! OK, guys we are running a free boot camp class every Sunday in October. This class is for anyone. Any age, any fitness level, any weight. We would love for everyone to bring a friend and make this a great, energetic event.

Please visit the link to the right and get signed up ASAP.

Take Charge of Holiday Health

Take Charge of Holiday Health: “Plump” and “Round” are for Turkeys and Pumpkins!

Author: Andrea Wells

“Plump” and “Round” are for Turkeys and Pumpkins!

Go weigh yourself right now. How will this weight compare to your weight on New Year’s Day 2010? Before you go wild this holiday season, let’s take a look at some strategies that can help you “skip” into the winter months and not “roll” your way into Christmas. Many people spend the colder months indoors and gaining weight that they will have to fight to lose at the beginning of summer. This year, take a vow that you will maintain your weight (or even lose some) throughout the Yule-tide season, and your obligatory New Year’s resolution will stick! The best strategies for preventing holiday weight gain are carefully watching and monitoring your food intake, sticking to an exercise program that isn’t compromised in poor weather, and allowing yourself some disciplined “wiggle-room.”

Even though there are lots of delicious holiday foods, treats, candies, etc., doesn’t mean you have to eat your fill on all of them. The absolute best strategy for those of us that gain weight easily is to avoid the high calorie, sugary and fatty foods altogether. Unfortunately, this is not always possible. If you find yourself in a “must eat” situation, shoot for healthier options. This Halloween, get some sugar free candies to hold you over while you hand out buckets of the high-octane stuff to the kids. Throw some healthy treats their way, too. Their parents will appreciate it! Also, don’t keep loads of candy sitting around the house. That is ripe for the picking and we tend to consume lots of little stuff without thinking about it. These calories can quickly escalate into the thousands. While you prepare your thanksgiving feast, avoid the temptation to sample everything before it is ready. Have a light breakfast and keep your hands to yourself. When shopping for your Thanksgiving dinner food, try to pick healthier options. Cheese, butter, stuffing, and many more items now come in lower calorie and fat versions, and they taste nearly the same. At dinner, eat lots of the turkey breast, which is a great source of protein. Have a couple spoonfuls of some side dishes and maybe a taste of the pumpkin pie, and call it a day. You can have a small turkey sandwich later. Also, go for a walk or get some exercise later that day rather than taking a nap. Have someone help you clean up and since you are already active, take the dog for a walk or take the kids to the park. Finally, give yourself no room for regret. Think about what you are about to eat, and if you are going to feel bad about it, put it back. Make an effort to feel good about your eating at the end of the day.

Exercising your way through winter is a great way to keep weight off and to prevent seasonal affective depression. Whatever your choice of fitness activities, make sure that you have a way to perform it during the winter months. For example, if your gym is 30 minutes away from home and the roads are covered in snow or closed, the workout is shot. This can happen a few times a week and before you know it, you have lost your momentum and are on the downhill slope to weight gain. Some options are home workouts with or without videos, “in home” personal trainers that will come to your residence, choosing a gym that is walking distance, or picking an outdoor winter activity as your cold weather fitness program. The keys here are to pick something you enjoy and have ready access to. Make a schedule and stick to it. Ensure that you have a holiday plan and enlist your friends and family to help you enforce. When you show them how important this stuff is to you, they will help.

Finally, you should allow yourself some “wiggle-room” during the holiday months. There will be opportunities to miss workouts and pig-out. None of us can be perfect all the time. It is important that you acknowledge that you can slip off the program once (maybe twice) a week and still be alright. The key is that you not lose confidence in your plans and abandon the whole thing. Do you absolute best to be as rigid and disciplined as you can, and when you slip, give yourself a demerit (make sure you are aware so you don’t lose track) and just continue on. A positive attitude will do more good than being an ultimate disciplinarian. Be careful not to be too relaxed on this. Two slip-ups during the week is all most people can handle.

If you are committed to keeping yourself healthy over the holidays, you can do it. Hold yourself accountable. Weigh yourself now and track yourself through the holidays. If you need extra help or motivation, take a trip down to the MWR Fitness Center and ask to speak with one of the personal trainers. They are all very knowledgeable and experienced and the prices are reasonable.

Have a wonderful Halloween and a happy Thanksgiving!

About the Author:

Damon is currently the Assistant Course Director for Strength Development, the Officer-in-Charge of the West Point powerlifting team, and an instructor at the United States Military Academy at West Point. He has a BS in Psychology and an MS in Kinesiology from Texas A&M University.

Article Source: ArticlesBase.com - Take Charge of Holiday Health: “Plump” and “Round” are for Turkeys and Pumpkins!

Weight Loss Secret Weapon

There is a weapon that is incredibly effective for weight loss. You need to keep this weapon in your arsenal!

Weight Loss Secret Weapon

Web Addiction Cure = $14,000?

Pay me $14,000. I can cure you. I thought sex addiction was ridiculous, but now web addiction? Come on! Isn't it more likely that these people are NOT addicted to a little self control? Maybe they just weren't slapped around enough as a kid? I don't know, but if you tell me you have failed in life because of your "web-addiction" I am going to hit you in the head with tack hammer. Period.

So I guess I'll start my own web-addiction treatment facility now. I will charge $13,000 per person to undercut the other guys. I lock the "victims" of the horrible disease in a room with no internet access for 45 days, and viola! You are cured! Then I'll go buy $13,000 worth of internet software and quit my job... Damon

FALL CITY, Wash. (AP) — Ben Alexander spent nearly every waking minute playing the video game “World of Warcraft.” As a result, he flunked out of the University of Iowa.

Mr. Alexander, 19, needed help to break an addiction that he called as destructive as alcohol or drugs. He found it in Fall City, where what claims to be the first residential treatment center for Internet addiction in the United States just opened its doors.

The center, called ReSTART, opened in July, and for $14,000 it offers a 45-day program intended to help people wean themselves from pathological computer use.

“We’ve been doing this for years on an outpatient basis,” said Hilarie Cash, a therapist and executive director of the center. “Up until now, we had no place to send them.”

Internet addiction is not recognized as a separate disorder by the American Psychiatric Association, and treatment is not generally covered by insurance. But there are many such treatment centers in China, South Korea and Taiwan, where Internet addiction is taken very seriously, and many psychiatric experts say it is clear that Internet addiction is real and harmful.

Whether such programs work in the long run remains to be seen.

The five-acre center in Fall City, about 30 miles east of Seattle, can handle up to six patients at a time. Mr. Alexander is so far the only patient of the program, which uses a cold-turkey approach. He spends his days in counseling and psychotherapy sessions, doing household chores, working on the grounds, going on outings, exercising and baking cookies.

Cosette Dawna Rae, a psychotherapist, has owned the bucolic retreat center since 1994, and was searching for a new use for it when she teamed up with Ms. Cash. Ms. Cash, co-author of the book “Video Games and Your Kids,” started dealing with Internet addiction in 1994, with a patient she said was so consumed by video games that his marriage ended and he lost two jobs.

Elite FTS Announces LIFT STRONG Line to Support Leukemia and Lymphoma Society

If you've been following the site for the past few months, you're aware we'll be launching the Lift Strong line of apparel, merchandise and seminars on September 1, with all proceeds being donated to the Leukemia and Lymphoma Society.

Here, however, is my problem.

I've been asked to write a letter to promote this line. The letter will either be sent via email or posted as an article on the site. After a full month of trying, I haven't been able to do it. Here's my list of excuses:

Yes, I know I can do this, but it means too much to me to screw it up. See, you can't mix business with emotion, and you can't ever let business become personal. When you do this - when you overstep your bounds - you're both putting your business at risk and potentially killing the project you're trying to support.

Honestly, the prospect of this project failing scares the hell out of me. I've failed more than I've succeeded with products and product lines, but this one is truly getting to me. We're going into this knowing we're not going to make a dime, so fiscal stress isn't the problem. The problem, as I see it, is that this project is bigger than EliteFTS alone. We may be backing it, but it speaks for the entire strength community. This project will show whether we care enough to make a difference. If it fails, what does this say about us?

Please understand me here. I'm not being negative, and I feel like this will be a huge success, but when you own a business, you'd better know the pros and cons of every action you take.

From an emotional standpoint, I've lost far too many people from these diseases. I've watched too many people I care about fight for their lives, and I'm still doing so today. This pisses me off. There will be more, and if you really think about it, we're all targets. There are four people on the EliteFTS Q&A staff alone who've had to battle cancer - one who is doing so now - and several others who've lost multiple loved ones.

It's hard to write awareness or sales copy with this, because I'm constantly in a state of...well...I don't have the words to describe it. That's why we need your help.

I then asked the readers to send me how they would write up what the Lift Strong line means...

Did you know that during 2009, there will be approximately 45,000 new cases of leukemia in the United States alone?

An estimated 44,790 new cases of leukemia will be diagnosed in the United States in 2009.

About 74,490 people living in the United States will be diagnosed with lymphoma in 2009

That means 119,280 people will be told this year that they have a blood cancer.

Think about that number for a minute.

London, Ohio, the town EliteFTS calls home, has about 10,000 residents. Multiply the population of this town by four, and it's still less than the number of Americans who'll be diagnosed with leukemia this year.

In 1960, a diagnosis of leukemia was essentially a death sentence; the five year survival rate was 14% for Americans of European descent. In 2005, the five year survival rate for leukemia ranged from 23.5% to 90.9%, depending on the type of leukemia. This is incredible progress. What makes that progress possible?

In the words of Alwyn Cosgrove, “Advanced medical treatment. Medical treatment discovered by research. Research funded by money. Money sourced from donations”.

I'm proud to announce the EliteFTS Lift Strong line.

Andrea: 1st Place Athena in Diamond Girls Triathlon!

CLICK HERE FOR MORE PICTURES

















CLICK HERE FOR FULL RACE RESULTS

Advocare Sponsors Independence Bowl 2009!

AdvoCare is the proud title sponsor of the Independence Bowl in Shreveport La., on December 28, 2009. The Independence Bowl is a post-season NCAA-endorsed Division l college football bowl game that has featured top college teams for the past 34 years. The 2009 AdvoCare V100™ Independence Bowl is expected to capture an audience of millions through its national coverage on ESPN2 at 4 p.m. CT.

With this partnership, AdvoCare introduces V100™. This new product is a NCAA compliant multivitamin that is permitted for coaches to give to their players. To have a product in the locker room is an extraordinary opportunity that gives AdvoCare credibility in the collegiate sports community.

Check out the website.

Your Exercise Routine: How Much is Enough?

Here is an article I found on WebMD that addresses (finally) an issue I've been fighting for a while. We have all heard the recommendations that 20-30 minutes of exercise a few times a week is all you need, right? Well, that might be true in some cases. For the majority of us, however, exercise requirements are higher. The 30 minute mark was loosely based on some research that showed positive health results after a group worked out for about half an hour 3-5 times a week. The problem is that most people are not after the minimal health benefits of exercise. Granted, some are, and that is fine. Most are not, so they must be prepared to work out longer and harder to get the desired benefits. For example, moderate walking for half an hour only burns 150-200 calories, which is not a challenge to counteract by eating a small sandwich. Even an hour of intense exercise may only burn 300-400 calories, but the net effect over time is that the metabolism stays higher for longer periods throughout the day, and as your body becomes more athletic you burn more calories just standing still. Increased muscle mass, stronger bones, a more efficient cardiovascular system, and more energy expended during exercise are all benefits of a more rigorous exercise program. Enjoy the article.... Damon

READ ARTICLE ON WebMD

Experts explain why some people should try for 30 minutes of exercise a day, while others need up to 90 minutes.

In January 2005, the U.S. government released a new set of dietary guidelines essentially telling us that as Americans get bigger, so does the length of time we need to be physically active.

While it's a little more involved than that, the guidelines from the Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. And for some, that's only the beginning.

"The dietary guidelines committee primarily focused on the role of physical activity in influencing energy balance and weight status," says Russell Pate, PhD. Pate was a member of the dietary guidelines advisory committee.

"We felt that it was important to reaffirm the 30 minutes of exercise every day guideline as applicable to all adults," says Pate, "but also go beyond that and focus on people who tend to gain weight anyway even if they are meeting that 30-minute threshold."

Thirty minutes of exercise every day? And in some cases, even more? While it might not be music to your ears, it is health to your body.

"Poor diet and physical inactivity, resulting in an energy imbalance (more calories consumed than expended), are the most important factors contributing to the increase in overweight and obesity in this country," according to the guidelines.

Going Beyond the 30-Minute Threshold

It's not like we haven't heard it before: Exercise is an essential part of the health equation, and 30 minutes a day is where it begins.

"Thirty minutes of physical activity is across the board to all adults, every day of the week," says Pate, who is a professor at the Arnold School of Public Health at the University of South Carolina. "There is enormous scientific information to support this."

Meeting the 30-minute threshold will help a person maintain a healthy weight and reap health benefits like lowering the risk of heart disease, osteoporosis, diabetes, and hypertension, according to the guidelines.

From there, the amount of physical activity a person needs climbs, depending on his weight status.

"For those who are following the 30-minute guideline and gaining weight anyway, they may need as much as 60 minutes a day to prevent weight gain," says Pate.

And at the high end of the spectrum is 90 minutes of exercise every day.

"The 90-minute recommendation is for people who have been significantly overweight, lost a substantial amount of weight, and seek to maintain that weight loss in the long term," Pate tells WebMD. "Data from the National Weight Loss Registry indicates that people who have been overweight succeed in losing and maintaining weight loss for an extended period if they are highly active during the period when they are maintaining the loss."

Ninety minutes is the bottom line for people in this category, although some might comment that most people aren't even doing 30, so why would they do two or three times that?

"It looks different, and dramatic and potentially controversial," says Pate. "But whether you like the facts or not, it's important to base the recommendation on the best science available."

What Changed?

While these new guidelines may be a frightening thing in the face of a busy lifestyle, they're not far off from where we've been.

"The 2005 dietary guidelines really spell out for us what we've been told along," says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

In 1996, explains Bryant, the U.S. surgeon general issued a position that Americans should strive to obtain 30 minutes of moderate physical activity on most days. While some might have interpreted that to mean three days a week -- a common misconception -- the science has always indicated more than that was necessary to maintain weight and promote health.

In 2002, the Institute of Medicine upped the ante by saying Americans needed to accumulate even more physical activity if they wanted to effectively control weight.

"The 2005 guidelines put all this together and refined the information," says Bryant, "basically saying you want to strive to get in as much physical activity as you can on most days: 30 minutes a day if you're a person of normal body weight and you just want the health benefits of being physically active, 60 minutes if you want to control your weight, and 90 minutes if you want to lose and sustain."

Making Room for Exercise

So Americans need to make time to exercise and find a way to work the recommended amount of physical activity into a busy schedule, whether its 30 minutes or 90. The good news: you can do it in bits and pieces.

"The effects of exercise are cumulative," says Bryant. "It doesn't have to be done all at once. It's like loose change in your pocket -- it all adds up at the end of the day and meets the threshold."

So while you don't need to spend hours at the gym every day, you do have to get the heart pumping.

"Whatever activity it is, you need to move your body to the degree that it's making you breathe faster or harder," says Rick Hall, a registered dietitian and advisory board member for the Arizona Governor's Council on Health, Physical Fitness, and Sports.

And since the new guidelines state you should have physical activity on "most days," what happens if you miss a day?

"Theoretically, you can't make up for lost time if you miss a day of exercise," says Hall. "But in reality, energy balance means that if you burn more calories on the other days, you will in a sense make up for it."

But the bigger problem for most people, explains Hall, is falling off the exercise wagon, and never getting back on.

"Most people get out of their routine, and give up," says Hall. "So when you miss a day, don't try to pack more into your next workout so that you feel so overwhelmed that you never exercise again. At the very least, squeeze some push-ups or sit-ups in at the end of the day, and get back into your routine the next."

So when it comes to the recommendation of 30-90 minutes of physical activity on most days -- can it possibly be done? Yes, if you make it a priority.

"You can do this," Hall tells WebMD. "You have to make it a priority. Most people can incorporate these recommendations into their lives, no matter how busy they are. But it's something you have to want to do."

Working in the Workouts

Here are some suggestions for becoming physically active:

• Start by remembering that physical activity doesn't always mean the dreaded "e" word: exercise. "Encourage yourself to be physically active by doing things you actually enjoy," says Hall. "Make a list of things you like to do that are active, and find ways to fit them in."
  
  
• Make it a group event. "Take a walk with your family, go for a walk with friends at lunch, take your kids to the park and play with them instead of sitting on the bench," says Hall.
  
  
• Go for the tried and true. "Take the stairs instead of the elevator, and park your car further away from the office," says Hall. "These are small ways to incorporate regular physical activity into your daily routine that add up over the course of the day."
  
  
• Find new things to do. Try swimming, hiking, water skiing, snow skiing -- something new and different. "There are so many things that are physically active that are fun, so make it a priority to do those things," says Hall. "It's good for your physical and mental well-being."
  
  
• Find a support system, and reward yourself. Pate's recommendation for working the required amount of physical activity into your daily routine is to build a network of support. "People are more likely to succeed with adopting increased physical activity if they build good social support around the activity," says Pate. "Be active with a family member or a friend, and set up a reward system together so when you achieve something, like being active on 90% of the days you agree to, go to the movies or go out for a healthy dinner."
  
  
• Start with 30. "I worry a lot about people misinterpreting the recommendations or being discouraged by the sense that they may need even more physical activity than they've been told before," says Pate. "My advice is to meet that 30-minute guideline and see if there is a problem with weight management. Lots of people who are not meeting that 30-minute guideline and work up to it will find that their weight will stabilize or they may lose weight."

From there, Pate explains that you can determine whether the 60- or 90-minute recommendation is right for you.

"If you meet the 30-minute guideline consistently for an extended period and gain weight anyway, you are one of the people who needs more than that to maintain energy balance," says Pate. "This all comes down to the individual, and how they act on the guidelines."

New Guidelines in 2010

The guidelines are updated every five years, as required by law. So until 2010 when a new set is announced, the 30-60-90-minute rule is in effect, and Americans need to find their threshold and work it in to their daily lives.

While a new set of guidelines might change that number -- for better or worse, depending on how you look at it -- the current goal is: "Balance energy and weight status," says Pate. "And, make it fun. Meet your goals in a way you enjoy."

See Jane Run, Bike and Swim

This is too cute... Damon

EVEN though her son and daughter were on year-round swim teams, Alison van Diggelen of San Jose, Calif., had reservations about letting them sign up for a children’s triathlon. Would they have the stamina? Would the other children and parents be too competitive?

Multimedia

Slide Show

Medals and Swimmies

Enlarge This Image

Kevin Moloney for The New York Times

Treats for the finishers in Platteville, Colo. More Photos »

READ ARTICLE...

I guess I was wrong!

Does Exercise Really Keep Us Healthy?

Seriously?

Take a look at this drivel. The New York Times and Time Magazine have been propagating a new rash of "exercise doesn't work" articles. The American College of Sports Medicine has refuted all of their claims, but the fact that this is being published by the mainstream media really infuriates me. The ACSM does not make half-hearted recommendations based on weak research. They are very careful in their recommendations and their board will only make statements based on legitimate research. They aren't in this for the money. NY Times and Time Magazine most certainly are. A bold headline debunking any benefits from exercise definitely catches the public eye. My worry is that now people will take that information and stop exercising completely! Does that sound healthy? You decide..... Damon

New York Times article

From the American College of Sports Medicine:

Much more than a slogan, the American College of Sports Medicine puts into practice its strategic efforts to advancing the health of all. As the largest sports medicine and exercise science organization in the world, ACSM has more than 20,000 International, National, and Regional Chapter members.

ACSM was founded in 1954. Since that time, our members have applied their knowledge, training and dedication in sports medicine and exercise science to promote healthier lifestyles for people around the globe. In 1984, the National Center relocated to Indianapolis, Indiana, and our strong heritage, combined with our visionary approach to the future, means ACSM continues to grow and prosper both nationally and internationally. View the most significant ACSM events as identified by the ACSM Historian and the Office of Museum, History & Archives.

Working in a wide range of medical specialties, allied health professions, and scientific disciplines, our members are committed to the diagnosis, treatment, and prevention of sports-related injuries and the advancement of the science of exercise.

Our members’ diversity and expertise makes ACSM the largest, most respected sports medicine and exercise science organization in the world. From astronauts and athletes to people with chronic diseases or physical challenges, ACSM continues to look for and find better methods to allow individuals to live longer and more productive lives. Healthy people make a healthier society.

ACSM’s Mission Statement reflects this goal: The American College of Sports Medicine promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

ACSM is dedicated to generating and disseminating knowledge concerning the motivation, responses, adaptations and health aspects of persons engaged in sports and exercise.

The pronouncements in this section of the ACSM Web site are advisory only, but they carry considerable weight in the development of policy by rulemaking committees, and by standards set forth by professional organizations and governmental bodies. A "Position Stand" is developed when enough research has been completed to support the position on scientific grounds. An "Opinion Statement" is developed when available scientific data do not permit the development of a formal position stand, but provide support for a given position on a crucial issue.

"Hello" from Earth

This is what you usually want to say to the people on the other end of the phone when you are talking to the credit card company or Time Warner cable. The Hello from Earth website project, however, is a little more interesting than the idiots that screw up my bills every month. They are actually going to transmit a bunch of messages to our nearest inhabitable planet. Pretty neat. The best part? YOU can create a message to send. Now, I know some of you. I can imagine the messages you might send and I feel obligated to tell you that any life forms we find could possibly be more intelligent than us and not have the same sense of humor. So before you send your message, consider the ramifications of it being misinterpreted. Imagine "War of the Worlds". Don't do that to Tom Cruise again.

The Weekly Health Quiz

How much do you know about recent health news? Take this quick 8 question health quiz from the New York Times...




TAKE THE QUIZ

3 Myths About Healthy Eating

Dieting and food choices are often confusing for folks that haven't been able to dig deep into the wells of legitimate research. The fact is, there are many food choices that are rumored to be horrible for you (to the point of being avoided), but in reality should be included in a healthy, well rounded diet. Other food choices seem intuitively healthy but can set up you for failure in the long run. Below is a quick article I found a www.livestrong.com that addresses three common fallacies... Damon

By Harold Sconiers

If today's world runs on information, there's more than enough available on what we should or should not eat. However, with all the data at hand, there are still many commonly accepted misconceptions regarding healthy eating. In the area of food, what seems to be true is not always so. This is one area where what you don't know could, in fact, hurt you.

Just Having a Salad
While a salad full of crisp greens and healthy vegetables may complement a balanced diet, adding certain toppings will negate its nutritional value. Much of what is offered at the salad bar is processed food, packed with unwholesome preservatives and nitrates. Bacon bits are full of saturated fats and sodium. Croutons are usually derived from refined flour, containing little in terms of vitamins or nutrients. Seasoned nuts may be covered in processed sugars or drenched in saturated fat. Even the dressing you choose may be replete in unhealthy ingredients. To keep your salads conducive to good health, try plain raw nuts instead of seasoned. Keep dressings on the side and dip the salad in, fork-by-fork. If you like a little meat on your plate, opt for turkey or chicken instead of ham and salami. Making these few simple changes will return your salads to their rightful place on the nutritional hierarchy.

Avoid Red Meat
Although beef does contain some saturated fat, there are many benefits to having a good steak. Red meat is an excellent source of iron, a nutrient essential in transporting oxygen through the blood. Beef is also imbued with zinc, a mineral necessary in many facets of cellular metabolism. Add to this the fact that beef is high in protein. When having it for dinner, simply choose a leaner cut and trim off any visible fat while preparing. By doing this, you can minimize the perils of eating beef, while taking full advantage of its benefits.

Going Vegan
Making deliberate food choices is important, even in a vegetarian lifestyle. Vital nutrients such as vitamin D, iron, vitamin B12, calcium and zinc are difficult to obtain without ingesting animal products. Also, some vegan alternatives to common meats are high in calories and contain little to no useful properties. A vegetarian eating plan should be intentionally structured to provide your body with the nutrients it requires, while remaining low in fat and additives.

References

* Arkansas Department of Health Nutrition Facts
* U.S. Department of Health
* NATIONAL INSTITUTES OF HEALTH


LIVESTRONG.COM is designed to inspire people to change their lives, help themselves and help others. For more on this topic, visit http://www.LIVESTRONG.com.

A litte workout action?

Keep an eye on the direction of her toes. It is important to keep good squatting position as your legs move sideways.



REPEAT X 4!!!

Exercise and Overtraining

Everyone who exercises has at some point either felt overtrained or been overtrained. It is a fine balance between inducing the maximum adaptation response (getting stronger, for example) and doing more work than the body can adequately recover from. In the latter scenario, the physiological components of the body struggle to maintain equilibrium, or homeostasis, and eventually fail. At this point the symptoms of overtraining appear. The following article addresses some of these issues.... Damon


"The goal is certainly not to avoid stress - stress is a part of life. It is a natural by-product of all our activities...But in order to express yourself fully, you must first find your optimum stress level and then use your adaptation energy at a rate and in a direction adjusted to the innate structure of your mind and body. It is not easy...It takes much practice and almost constant self-analysis." (Selye, 1956)

"...you must train very hard to make progress: however, you must be able to recover from your workouts." Jim Schmitz U.S. Olympic Weightlifting Coach 1980, 1988, 1992

OVERREACHING vs. OVERTRAINING

Overreaching is a term used to describe temporary overtraining, which can require 2 days to 2 weeks of recovery time and true overtraining, which can require weeks to months of recovery time. "Overreaching occurs when full recovery is not achieved for an extended time period and fatigue builds up. This usually occurs slowly over the course of a month or two, but it can happen much quicker in the face of a dramatic increase in training volume and/ or intensity. Symptoms associated with overreaching are similar to fatigue, only more severe. Those of you who have overreached may also notice an increased resting heart rate, premature fatigue during training, decrease in work capacity, increased heart rate during submax loads and an increased thirst, especially at night."

MORE...

To All Veterans

http://www.theveteransmuseumintexas.org/onlinemuseum.htm


It is the VETERAN, not the preacher, who has given us freedom of religion.

It is the VETERAN, not the reporter, who has given us freedom of the press.

It is the VETERAN, not the poet, who has given us freedom of speech.

It is the VETERAN, not the campus organizer, who has given us freedom to assemble.

It is the VETERAN, not the lawyer, who has given us the right to a fair trial.

It is the VETERAN, not the politician, who has given us the right to vote.

He's a recent High School graduate; he was probably an average student, pursued some form of sport activities, drives a ten year old jalopy, and has a steady girlfriend that either broke up with him when he left, or swears to be waiting when he returns from half a world away. He listens to rock and roll or hip-hop or rap or jazz or swing and 155mm howizzitor. He is 10 or 15 pounds lighter now than when he was at home because he is working or fighting from before dawn to well after dusk.

He has trouble spelling, thus letter writing is a pain for him, but he can field strip a rifle in 30 seconds and reassemble it in less time in the dark. He can recite to you the nomenclature of a machine gun or grenade launcher and use either one effectively if he must. He digs foxholes and latrines and can apply first aid like a professional. He can march until he is told to stop or stop until he is told to march.

He obeys orders instantly and without hesitation, but he is not without spirit or individual dignity. He is self-sufficient. He has two sets of fatigues: he washes one and wears the other. He keeps his canteens full and his feet dry. He sometimes forgets to brush his teeth, but never to clean his rifle. He can cook his own meals, mend his own clothes, and fix his own hurts. If you're thirsty, he'll share his water with you; if you are hungry, his food. He'll even split his ammunition with you in the midst of battle when you run low.

He has learned to use his hands like weapons and weapons like they were his hands. He can save your life - or take it, because that is his job. He will often do twice the work of a civilian, draw half the pay and still find ironic humor in it all. He has seen more suffering and death then he should have in his short lifetime.

MORE...

UK condemns celebrations for Lockerbie bomber

I had to post this. I find it very disturbing that Scotland released this guy, AND he is getting such a warm reception in Tripoli. What the heck is going on? ... Damon

VIDEO

By Keith Weir Keith Weir

LONDON (Reuters) – Britain on Friday condemned celebrations in Tripoli to mark the return of the Lockerbie bomber, and scrambled to deflect international fallout from the decision to free him on humanitarian grounds.

"The sight of a mass murderer getting a hero's welcome in Tripoli is deeply upsetting, deeply distressing, above all for the 270 families who grieve every day for the loss of their loved ones 21 years ago," British Foreign Secretary David Miliband told BBC Radio.

"How the Libyan government handles itself in the next few days will be very significant in the way the world views Libya's re-entry into the civilized community of nations," he added.

Miliband dismissed claims that the British government had wanted Megrahi to be freed to bolster diplomatic and commercial ties with Libya and was content to let Scotland's devolved government take the blame for an unpopular decision.

"That is a slur both on myself and the government," he said, adding that no pressure had been put on the Scottish government.

Former Libyan agent Abdel Basset al-Megrahi was serving a life sentence as the only person convicted of bombing Pan Am flight 103 over the Scottish town of Lockerbie. The bombing killed 270 people, 189 of them American.

Washington described the release as a mistake.

Frank Duggan, president of Victims of Pan Am 103, a group representing families of U.S. victims, said he understood Libya had promised Megrahi would not "go back to a hero's welcome."

"There is going to be no dancing in the end-zone, as the expression goes," he told Reuters on Thursday.

More than 1,000 young Libyans gathered at an airport in Tripoli to welcome Megrahi and cheered and waved national flags as his car sped away. Pictures of the blue and white Scottish flag being waved were shown on British television.

Large public gatherings are rare and are usually tightly controlled in Libya.

GADDAFI'S SON THANKS BRITAIN

State media had made no mention of Megrahi's possible return but a newspaper close to leader Muammar Gaddafi's reformist son, Saif al-Islam, was following his progress.

Islam, who accompanied Megrahi back to Libya, promised last year to work for Megrahi's release and praised the British and Scottish authorities in words likely to add to their discomfort.

"I also personally thank our friends in the British government as they have had an important role in reaching this happy conclusion," he said in a statement.

"I affirm that the Libyan people will not forget this brave stance from the governments of Britain and Scotland and that friendship between us will be enhanced forever. The page of the past has been turned and is now behind us," he added.

The crowd that greeted them at Tripoli's Mitiga airport, a former U.S. air base, were mostly members of Libya's National Youth Association which is close to Gaddafi's son.

Alex Salmond, head of the devolved Scottish government, condemned the celebrations.

"I don't think the reception for Mr al-Megrahi was appropriate in Libya, I don't think that was wise and I don't think that was the right thing to do," he said.

The case has added to tensions between the devolved government led by the separatist Scottish National Party and the British government led by the Labour party.

Women should lift weights!

How many times have we heard that women should not lift weights? I know I still talk to women that are deathly afraid of lifting anything heavier than 3 lbs for fear of looking "blocky" or muscular. All of these fears are completely unfounded and need to be abolished. There is no research that can show women put on significant amount of muscle from an intense weight lifting regimen. In fact, there are so many arguments in favor of this practice, the old-time myths should be old legends by now. It takes years and years of hard, consistent training to add a few pounds of muscle for women. Heck, it takes men years of training, too, and they are hormonally advantaged in this respect! Here is a great article I found from Stone Fitness in Australia.... Damon

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty.

Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

You Will Be Physically Stronger.

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.

Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

You Decrease Your Risk Of Osteoporosis.

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

You Will Reduce Your Risk of Diabetes.

In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.

Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

Source: About.com

Benefits of regular exercise

Andrea and I are no strangers to fitness, but sometimes you take for granted some of the health benefits that a regular fitness program provides. I guess that is mainly because when you go at it on a competitive level, it seems like there is always an injury or weak area that seems to be holding you back. Competitors are very tuned in to what is making their workouts less "efficient."

On the same note, it must be acknowledged that the workout is still a goldmine of benefits, especially when the cumulative effects of months of working out are listed. I thought I'd do everyone a favor and post this article that illuminates some of those benefits.....

In medical circles, there is a substance called an elixir that is supposed to cure all known and yet to be discovered ailments in man. Whether imaginary or existing, it is said to be the ultimate in cures and has no unwanted side effects whatever. This may be yet to be discovered but popular belief points a finger at regular exercises as the cure to all imaginable human health tribulations.

Some of the immediate benefits are:

Improves the capacity and volume of the heart and lungs: This leads to decreased heart beats and lung action with improved blood flow and aeration. There are athletes known to have a maximum of 60 heart beats per minute which compared to the average 72 beats per minute, shows the effect of cardio in human fitness.

Development of stronger bones: Regular exercise puts a strain on the bones which undergo some form of wear and breakdown. The body, during rest, uses minerals such as calcium to rebuild the bones and increases their density to make them stronger.

Maintenance of constant blood sugar content: There is a reason why diabetic doctors prescribe lots of cardiovascular exercise to their patients. These exercises stimulate the brain to increase the amount of sugars dissolved in the blood for sufficing the tissues energy requirements. This keeps the concentration of sugar in the blood at an all time high.

Increase in power: The body responds to the increased activity by building new muscles and strengthening the old muscles. This results in high levels of strengths in one's body.

Improved body balance: The body gets well toned during the workouts. This eases ability to maneuver their body parts. There is a also the creation of a neural muscular connection that facilitates coordination between different body parts. All these are geared to have mind-over-body control.

Decreased body fat content: Fat content not only make's one unshapely, unsightly, lazy and listless due to the energy required to move the extra weight around, but is also unhealthy and can lead to fatal heart conditions such as stroke and heart failure.

Fat is also a leading cause of high blood pressure as the fat clogs the vascular vessels making them constricted and impossible to expand and contract with the flow of blood.

Health is happiness: Ask any health fanatic. The last time the felt down and sad was probably when they were fat. Being fit has a feel-good effect to it due to the freedom and flexibility availed while obesity causes loss of self esteem and lack of confidence. This leads to sadness, stress and further weight gain.

Live longer: There is a relationship between being fit and longevity. Not that exercise makes you younger, but it stimulates your body to build new tissue constantly and the feeling of well being keeps one feeling young, hence you end up looking young too.
Exercise keeps life threatening conditions and diseases at bay thus one also enjoys a few more days of their life.
Author:- Dane Fletcher