Muscle growth is a complex process; professional bodybuilders are divided into two camps: the light weight, high-rep camp and the heavy weight. In order for a muscle to grow, muscle overload must occur with resistance exercise; no argument there, however several books have advocated high-rep exercises to stimulate muscle growth.
Arterial stiffness is basically how stiff or inflexible your arteries are— if you are looking to live a long life, arterial stiffness is not something you want. If there was ever a person who hates doing cardio, it’s me!
Doing hundreds of sit-ups a day is not going to get you a six-pack unless your diet is in check; furthermore, there are better exercises for developing rock-hard abs than sit-ups! For example, it was discovered that out of all the possible abdominal exercises, hanging leg raises activate more abdominal muscles than traditional sit-ups. Exercise selection is important, but researchers have also added another component for developing rock-hard abs: exercise speed.
You are what you eat also applies to fish! The reason for the high content is that farm-raised fish eat a different diet than fish in the wild. Vegetable food is increasingly replacing fishmeal in farm-raised fish feeds and may induce a relative decrease in omega-3 polyunsaturated fatty acids (PUFAs), expressed as a percentage of total fatty acids.
Men have been misled into following low-fat diets/high fiber for cardiovascular health, not realizing that low-fat/high-fiber diets cause reductions in testosterone. For example, reducing dietary fat from a moderate-fat diet (greater than 30 percent calories from fat and low fiber less than 20 g/day) to a low-fat diet (less than 15 percent calories as fat and 25-30g fat per day) significantly reduced total and free testosterone levels and adrenal androgens (androstenedione and DHEA) . Here are a couple of other studies suggesting that low-fat diets are not conducive for testosterone levels.
Eating healthy and regular exercise are critical components for weight control, but there may be an additional component that is missing, which just happens to be a critical component of weight control—a good night's sleep! If you are not sleeping at least 7 to 8 hours a night, you may be putting yourself at risk for future weight gain. In the largest sleep study to date, a survey on sleep duration in over 1 million participants concluded that increasing weight gain occurred for participants sleeping less than 7 to 8 hours a night.2 Women who get a good night’s sleep are less likely to gain weight as compared to those who are sleep deprived.
Research demonstrates that blueberry consumption boosts serum antioxidant status in humans. Elevated antioxidant levels in the body may protect against damage to cells and cellular components, thus helping to reduce the risk of many chronic degenerative diseases.
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