LATEST RESEARCH ON STRETCHING

I have been saying for years now that static stretching before exercise isn't as good as we have previously thought. After a hard workout though, I feel there is nothing better than a stretch. Read this interesting article and see how you feel about stretching in general.

Latest research into stretching

There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk

There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk. And the most comprehensive review of its kind concluded that flexibility training has no known health benefits(1). Gary O’Donovan presents the evidence to help you decide if stretching is a waste of time.

I recently searched an electronic database for studies about static stretching, ballistic stretching and dynamic stretching (www.pubmed.com). In these studies, torque, 1-repetition maximum (using free weights), maximal voluntary contraction (on a machine), jump height and sprint time were the most common measures of strength and power. Unfortunately, many of the studies included a small number of participants (and had little chance of detecting differences in performance) and some used dodgy statistics(2).


Static stretching

Static stretching involves passive elongation of a muscle or group of muscles(3). I found 61 studies investigating the acute effects of static stretching on strength and power and the conclusions on performance were as follows:

•One study found an improvement in performance(4);

•Thirty-eight studies found reductions in performance(5-42);

•Twenty-two studies found no statistically significant differences in performance between stretching and non-stretching groups(43-64).

Two 15-second stretches or three 30-second stretches were sufficient to reduce performance and more demanding protocols reduced performance for 60-120 minutes following stretching(22,31). Several studies also found that static stretching reduced the elasticity and electrical activity of muscles (see figure 1 and box 1).

It’s unclear if a second warm up can reduce the detrimental effects of static stretching on strength and power(13,65) but what’s undeniable is that the available evidence suggests that static stretching is a waste of time or, worse, is detrimental to performance!


Ballistic stretching


Ballistic stretching involves swinging, bouncing or bobbing movements and the final position is not held (3). I found six studies about the acute effects of ballistic stretching on strength and power: there were no reports of improved performance, one report of decreased performance (62) and five inconclusive reports (10, 38, 40, 56, 63). There were only 14 to 24 participants in each study and elasticity and electrical activity were not assessed. Thus, there is insufficient evidence to recommend ballistic stretching before exercise.



Dynamic stretching

Ballistic stretching and dynamic stretching are given the same definition in the latest American College of Sports Medicine manual(3); however, the prevailing definition of dynamic stretching in the UK is ‘flexibility in action’ and dynamic stretches include ankle flicks, buttock flicks, knee lifts, the ‘Russian walk’, the ‘walking lunge’ and the ‘walking hamstring’(66).

I found 10 studies about the acute effects of dynamic stretching on strength and power: six of these studies found improvements in performance(7,17,54,55,63,64), no studies found decrements in performance and three studies found no statistically significant differences in performance between stretching and non-stretching groups(45,47,49).


One study concluded that dynamic stretching was beneficial, but the authors compared changes in performance in the dynamic stretching and static stretching groups instead of the dynamic stretching and non-stretching groups(25). The available evidence suggests that dynamic stretching is beneficial; however, warming up probably improves performance and it is impossible to distinguish the effects of warming up and stretching in many dynamic stretches.


Stretching and endurance performance


The effects of stretching before exercise and flexibility training on endurance performance are not well documented. Static stretching did not significantly reduce endurance performance in a study of 11 physically active students(67), but it did reduce running economy and endurance performance in a study of 10 trained distance runners(68). US scientists found that a stretching programme did not reduce running economy, but the intervention only lasted 10 weeks(69). Cross-sectional studies can reflect years of exposure to stretching and a study of 34 international-standard distance runners found that the least flexible runners were also the most economical(70).

Stretching after exercise


Although no longer recommended before exercise, static stretching is still recommended during the cool-down(3). The advantages of stretching after exercise might include an increase in range of movement and a decrease in the risk of lower limb injury in those with tight muscles(78,84). The disadvantages of stretching after exercise might include a decrease in running economy(70) and an increase in the risk of lower limb injury in those with loose muscles(78).


Some people say that stretching increases their sense of wellbeing and some also stretch to reduce muscle soreness(82), but there is little evidence that stretching reduces soreness in the days after novel or unusually demanding exercise(85,86). Given limited and conflicting evidence, athletes and coaches should consider if any advantages are likely to be greater than any disadvantages before stretching after exercise.



Summary and conclusions


Large, robust RCTs help ensure that the healthcare budget is spent on interventions that actually work. Anecdotal evidence and testimonials are worthless. The existing evidence suggests that flexibility training has no known health benefits(1); however, ongoing trials may improve our understanding of the effects of stretching and yoga on back pain(87,88). In the meantime, the practical implications box, right, provides some recommendations on stretching for athletes seeking maximum performance.



Article taken from pponline.co.uk. Find full article and references here.

I'M BACK!

I've been away from writing for a while. Have had to concentrate on my life and all the changes its brought on its way. Have missed blogging and looking forward to doing it again. Have missed all of you who used to read my blog as well. Hope to give you some useful and interesting writing again.
Well met again my friends! :)

TODAYS' NEWS: PETTY THIEF GETS ATTACKED BY RAGING SWEDISH GIRL

I got robbed today! Yes, proper, for real robbed. You know, thief sneaking his hand into my bag taking my wallet scenario, but that's not the end of the story...

I'm still a bit shaken by the incidence that occurred today. I was browsing some socks in a store, engrossed in my own world of stripes, colours or dots. All of a sudden I felt a tug on my handbag, like someone had walked into me from the side and accidentally gotten something caught in my bag. I turned around and saw a small man in his mid 30's standing behind me, looking dumbstruck at me. Actually, he looked very surprised. So I looked down at my bag as a precaution and saw it had been opened. Me being absolutely meticulous with checking my handbag is safe and seeing this suspicious man behind me, standing awfully near to me, I connected the dots and realised what had happened. And I couldn't believe it. So I said in a very as-a-matter-of-a-fact voice:
"You just took my wallet!"
He looked so shocked and perplexed at me, like I had just caught him doing something red-handed, which I had. I quickly looked down at his hand furthest away from me and there it was, my beautiful, faux-crocodile, deep vine coloured wallet... clenched in his hand. I reached down and snatched it back from him, now clutching it hard in my own hand. I stared at him angrily and then said boomingly so everyone in the store could hear:
"He just took my wallet!"
The thief's eyes widened as I raised my voice again:
"I can't believe it. He just took my wallet!"
Obviously I must've been in shock, otherwise I wouldn't be stating the fact over and over, but it was true. I couldn't believe it. I had been roobed. The cheek of him to rob me. ME!
He started backing away as I attacked him loudly with my words once again while walking towards him:
"You just took my wallet!"
At this point he panicked, threw the clothes he held in his arms and legged it out the door, with me, the angry customer behind him shouting:
"Stop him. Stop him!"

And so it goes... he vanished onto the busy street. I turned around, walked back into the store and started shaking. Adrenalin hit me full force! I was shocked. And in disbelief. And then angry. I wanted to strangle the thief. And had he given me resistance to give my wallet back, I think I would've kickboxed the pulp out of him. But I'm fine. I have my wallet back and I have a story to tell as well as be extra thankful for life today.

Could be interesting if I see him again though... I'll keep you posted.
But for now, TOODLES!

TRUTHS AND FALSEHOODS ABOUT FAT LOSS

Before Embarking On a Fat Loss Programme You Should Read This:

Daily energy expenditure consists of 3 components:

1. Resting metabolic rate (energy required for basic living) total of 60-70%

2. Diet induced Thermogenesis (energy required to breakdown food) 10% of total

3. Energy cost of physical activity 20-30% of the total.


Question:
If we create a caloric deficit of “X” amount – we will lose “Y” amount of fat? (i.e. the calorie deficit = fat loss, a 3500 calorie deficit = 1 pound)
True or False?

False!

In a study of meal frequency, it has been show that a group eating 6 meals per day lost more fat than a group eating 2 meals a day, despite the calories being equal. The study showed that adults who were accustomed to eating 4 meals per day switched to 3 meals a day actually gained body fat and weight despite the calories remaining the same.


Question:
A calorie is a calorie. With the same meal frequency, as long as we adjust the “calories in v. the calories out” we will see the same fat loss; that is proteins, carbohydrates and fat (macronutrients) do not really matter.
True or False?

False!

At the same calorie intake a low carbohydrate diet resulted in significantly greater fat loss than a low fat diet.

Summary:
Low carbohydrate, high protein diets favourably affect mass and composition independent of energy intake


So what Should We Be Doing?

• Increase meal frequency

• Eat meals at regular times

• Lower carbohydrate intake/increase protein

• Moderately reduce calories.


Question:
The addition of aerobic (jogging/gentle running) exercise to a caloric deficit (through diet) will increase calories burned and therefore increase fat lost.
True or False?

False!

In a 6 month study of 2 groups: 1 on diet only and 1 on diet plus aerobic exercise (50 minutes 5 days per week) There was No additional effect of aerobic exercise on body composition that is to say, adding aerobic exercise had no effect over dieting alone.


Question:
If diet (total caloric and macronutrient intake) is a constant, then the more calories you burn during training, the more fat you will lose.
True or False?

False!

A group was divided into 2 smaller groups:

• Group 1 exercised for 15 weeks doing 20 minutes of interval training per session 3 times per week

• Group 2 did 15 weeks of 40 minutes steady state aerobic (jogging) exercise per session 3 times per week

• Both groups burned the same calories over the 15 weeks and ate the same diet.

• The steady state group actually gained on average 1lb of fat.

• The interval training group lost 5.5lb of fat and increased lean mass.

• The interval group also increased aerobic capacity more than the steady state group.


So NOW What Should We Be Doing?

• Increase meal frequency.

• Reduced carbohydrate diet

• Interval training – this should only become part of your training programme once you have developed a foundation of steady state running.

• Resistance training – introduce a controlled well planned weight training programme.


Taken from Running4Women.

Check out The Truths and Falsehoods About Fat Loss

Take a look at: The Truths and Falsehoods About Fat Loss 

HAPPY & FIT HAMPSTEAD HEATH

Hampstead Heath map

Woke up this morning feeling a strong urge to go out for a run. I usually plan my workouts and BodyCombat was on the schedule for today, but when a sudden urge for an unplanned workout hits me, I smile and embrace the extra fitness benefit.

With Murphy trotting beside me, I ran into Hampstead Heath, one of the most beautiful and versatile parks I've ever experienced. It's also a huge pool of motivation as people run, do exercises, boot camps, PT and other training day and night. I love the buzz! I love the dedication!

After the run and a few hill intervals, I found a spot in the grass where I could go mad doing my BodyCombat. It's an exhilirating feeling being outside in the free, with my beloved dog roaming around me, while I'm punching and kicking my way through the choreography. I felt so strong. So focused. So energised. And best of all, so happy!

Hope you're ALL having as good of a Saturday as I'm having. Toodles! =))

BEING GRATEFUL

Begin your day by feeling grateful. Be grateful for the bed you just slept in, the roof over your head, the carpet or floor under your feet, the running water, the soap, your shower, your toothbrush, your clothes, your shoes, the refrigerator that keeps your food cold, the car that you drive, your job, your friends. Be grateful for the stores that make it so easy to buy the things you need, the restaurants, the utilities, services, and electrical appliances that make your life effortless. Be grateful for the magazines and the books that you read. Be grateful for the chair that you sit on, and the pavement that you walk on. Be grateful for the weather, the sun, the sky, the birds, the trees, the grass, the rain, and the flowers.

Thank you, thank you, thank you!


From the Secret Scrolls

SUNDAY FUN

A few days have passed and I am still tired from the trip. The whole house is sick with the cold and I am trying desperately not to catch it.

Had a good day yesterday watching the Kilkenny vs. Tipperary in Irish Hurling, and as always where there are Irish people in the pub, it's bound to be good fun.

Might have gotten a great extra gig as a Swedish translator. Not too bad to have a job like that on the side. Doing the Freelance test right now and hope I will be accepted. Keep your fingers crossed from me!

Watching the Kilkenny vs. Tipperary game in Irish Hurling.

After match entertainment - Good singer with unknown side kick dancing and playing on the tables. Haha!

Enjoying the delicious cider Bulmers. Yum!

24 HOURS TORTURE

Wow, what a trip. Left Sweden around noon yesterday and several hours later I am thrown back into London and its hussle and bussle. The journey was a torture to say the least. Never seen so many road works, bad drivers and poor road directions. In Germany it all of a sudden came to a complete stand still and no car or truck was moving. We covered about 300 metres in 3 hours. Didn't do much advantage to making it to our ferry from Calais to Dover and we ended up missing it with just 3 hours. Hmm, wonder why?! Gas leak. Baah, bad excuse...

But now I'm here. London! Love the vibe. Hate the arrogance. And I got here in 25 hours with less than 2 hours sleep, a fully packed Saab, a dedicated doggie and the love of my life. Let a new chapter begin. :)

Stand still on the motorway for 3 hours...

Trying to keep the attitude happy and cheerful, as always. :)

The white cliffs of Dover.

Tired and pale, but thankful the trip's almost completed.

Entering the City Centre of London via Tower Bridge.

HIIT AND PLYOMETRICS WORKOUT

My new workout passion is definitely bodyweighted HIIT (High Intensity Interval Training) and Plyometrics. It's amazing how empowered and weak you can feel at the same time, all during the same workout. I've been changing up my gym routine a lot lately and do exercises like scorpion plyo push-ups, knee tuck jumps, loads of jump squats and lunges, full body exercises incorporating cardio, and I've really seen a difference in my muscle structure. What's so good about them is that you can take it anywhere. There are always benches outside, or rocks to jump on, stairs, playgrounds, etc. But they're definitely not easy exercises to do when the goal is to burn as much fat as possible, which means the intensity is through the roof! And you know what? I absolutely LOVE it. Yeah, I feel weak when my body is screaming for me to stop pushing it, but once you do that little bit extra, that you didn't think you would be able to do, the endorphins and adrenaline shoots up and I want to go again. Which is good, coz after all I'm doing hardcore circuit training. Haha!

If you don't know much about plyometrics and HIIT, here are some videos you can check out to get an idea of circuits you can do for yourself:

UFC Plyometrics workout


HIIT and Plyometrics outside the gym

HEALTHY BANANA ICE CREAM

This recipe is just amazing! Healthy, delicious and only consisting of 2 ingredients. Is this possible you ask? Of course it is. And you will love it. I got the recipe from Rachel Ray show and this is how you do it.

Slice ripe bananas and freeze them. (Calculate about one banana per person, depending on how greedy they are... hehe.) Take the frozen bananas and put them in a blender or food processor, pour some milk into the container (depending on how many bananas, I used about 50-100ml semi-skimmed milk for 2 bananas). Whizz/mix/blend it until the bananas have been disolved into the mixture (about 1 min) and there you go... your own soft Whippy style ice-cream.
DEEEE-LISH!

HORMONES & NUTRIENTS: ZINC

I'm sure you haven't been able to surpass all the hallabalooza about the issues on hormones and why it damages our health. How the food industry pump our poor cows, chickens and pigs full of hormones and antibiotic just to make extra profit. This later finds its way to our plates, or glass of milk, and into our bodies to disrupt the fine mechanism we already have inside of us. Due to changes in farming methods and the sad state of our soil, even our whole foods is not nearly as nutritious as it once was. Beside making sure that we eat proper food (as we say: if it had a mother or came from the ground, it's ok.), we can also make sure to eat foods that help our bodies to stay balanced, although it gets rocked by our environment. And whenever you can, go organic.

I do believe in supplementation, especially if you're on a diet and working out as much as I do, but I also believe you should do your best to help your body cope with all the outside toxicity that finds itself into our cells. My first nutrient I like to keep tabs on is:

ZINC
Zinc is one of the most important minerals used by the body for various functions such as maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth in children, depression, impotence, hair loss, eye and skin lesions, impaired appetite, and lower immunity defense. Zinc levels tend to be lower in older people, anorexics, alcoholics, people on diets, children with ADHD and diabetics. Zinc levels are related to leptin, the hormone that helps us feel satisfied. Studies also suggest that restoring deficiencies of zinc, helps people increase lean body mass while maintaining or losing weight.

Recommended daily dose is 15 mg. You can find high levels of zinc in oysters, lobsters, crab, wheat germ, liver, dark meats, cocoa powder, baked beans, peanuts, pumpkin and squash seeds.

TUNA MEATBALLS

What a revelation! I have discovered tuna meatballs. Sooo delish! Here's my recipe:

Mix all these ingredients together to make about 7 tuna meatballs: Canned tuna in water (make sure to squeeze out all the water prior), 2 egg whites, 50gr/0.5dl milk, wheat bran to bind it together. Spice it up with chopped fresh red chilli, 1/2 chopped medium yellow onion, 1 tsp Dijon mustard, then ground black pepper, paprika and garlic powder or fresh garlic to taste.

Fry it in rapeseed oil until brown. Serve on a bed of fresh spinach and some salsa. Yummy!

Minus the oil, each meatball is about 30 kcal each. Wow!

Enjoy!

10 FITNESS MYTHS

Fitness Myth 1:
No Pain, No Gain
Exercise does not need to hurt to be good for you. In fact, if it does hurt you’re probably doing something wrong. Some soreness is common for a first time exerciser, but if that continues, you are pushing way too hard. Delayed onset muscle soreness, in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, don’t do much too soon, or you will risk injury.

Fitness Myth 2:
Excessive Sweating While Exercising Means You’re Not Fit
In fact, it's just the opposite. Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skin’s surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Fitness Myth 3:
If You Stop Exercising, Your Muscles Will Turn to Fat
Fat and muscles are two different tissue types. One can not convert to the other. The truth is that muscles atrophy when not used. Therefore, if you continue to eat as you always have, but stop exercising, you will see an increase in body fat and a loss of muscle mass. Of course, the real question is why are you stopping exercise in the first place?

Fitness Myth 4:
You Can Increase Fat Burning By Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many new exercisers, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain, and safer.

Fitness Myth 5:
If You Exercise, You Can Eat Anything
If you try to make up for poor nutrition by exercising, you are going to be disappointed. While eating poorly and not exercising is far worse for your health that eating poorly and exercising, you will get the most out of your workouts if you fuel them with high quality foods.

Fitness Myth 6:
If You Don't Work Out Hard and Often, Exercise Is A Waste Of Time
Nothing could be farther from the truth. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits. One study found that gardening for as little as an hour a week reduced the risk of heart disease.

Fitness Myth 7:
Exercise Can Fix All Your Health Problems
While consistent exercise can make a huge difference in quality and quantity of life, it can't fix everything. Individuals with other health issues and diseases still need to follow a physician's advice when it comes to disease management protocols. And although exercise alone can not guarantee your health, or cure you of illness, regular physical activity has been shown to help everything from arthritis and heart disease to asthma and diabetes.

Fitness Myth 8:
Weight Training Will Bulk You Up
Many women use this excuse to avoid weight training. What they don't realize it that weight training is often the easiest and quickest way for women to lose body fat and increase muscle definition.

Fitness Myth 9:
To Build Muscle Requires Massive Amounts of Protein
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require just slightly more protein than other individuals and still need adequate carbohydrate to replenish muscle glycogen. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels." To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.

Fitness Myth 10:
The More Exercise The Better
Of course you can get too much exercise. Many top athletes give in to this myth, and many pay the price with injury, illness and depression. When it comes to exercise, you need an appropriate balance of training and rest in order to perform optimally.


Taken from About:Sportsmedicine.

JACKIE'S 10 TIPS FOR GETTING IN SHAPE

1. It’s not how long, it’s how strong. Incorporate 20 minutes of high intensity cardio each day. Walk fast on a treadmill for 2 minutes at a 15 incline then sprint for 2 minutes on flat ramp. Cool down for 1 minute and repeat this cycle 3 more times until you reach your 20 minute goal.

2. Women, make sure to include weight training at least 3-4 days a week. If you add 3-5 pounds of muscle to your body, you will burn 250-500 extra calories per day which equals 3-5 pounds of fat loss per week.

3. Visualize the muscles you are working on - this is called the mind muscle connection and it will actually increase tone.

4. Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly.

5. The fastest way to get the body you want is through my power circuit training. Combine 3 upper body exercises and 3 lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.

6. The only muscle groups that really burn fat are the primary muscles like the chest, back, quads, glute and hamstrings. Focus hard on those!

7. You have to eat within an hour of working out to make sure you’re not eating into the muscle for energy. Make sure that you combine proteins and carbs like a blended protein shake with fruit and peanut butter or a piece of fruit with a low-fat string cheese.

8. Don’t just set a weight goal, set a physical goal too like running a 3k or training for a charity marathon. Human beings are competitive and you will spark that inner competition by trying to reach a difficult physical goal.

9. A little thing like changing your music playlist every week can go a long way. The more your mind is stimulated during your workouts, the better your results will be.

10. Instead of focusing on being fat, you’ve got to focus on being fit. If you think healthy, it eventually becomes reality to you. I always push my clients to focus on how strong they’re getting, how well they’re sleeping, and how happy they’re feeling by exercising.


Take from Amazon Exclusive: Read Jackie Warner's Ten Tips for Getting in Shape, from Her Book This Is Why You're Fat.

THOSE LAST 10 POUNDS AND LEPTIN

Why do those last few pounds of fat seem next to impossible to shed? You’ve been painstakingly following a weight reduction program for the past few months. You look and feel better than you can ever remember, but one thing is wrong - that last bit of fat is clinging to you for dear life.

Almost anyone who has tried to lose excess body fat can relate to this problem. Why do those last few pounds seem next to impossible to shed? The secret may lie within a little-known hormone called leptin.
A hormone produced by our fat cells, leptin plays numerous roles in our biochemistry. One of these is to regulate bodyweight by sending satiation (fullness) signals to the brain. Another is to increase our overall energy expenditure - our body’s ability to burn fat.

When we lose body fat, leptin levels decline along with the excess fat. When we gain fat, leptin levels rise.
In fact, leptin does its job so well that one human study presented in the American Journal of Clinical Nutrition showed that moderately overweight healthy women following a low-calorie diet over a three-month period actually increased their appetite two-fold. The subjects who experienced the greatest decline in leptin levels also experienced the greatest increase in their desire to eat.

Leptin also has the ability to lower our metabolic rate by negatively affecting the conversion of thyroid hormones when we skip meals or severely restrict our calories. The end result is we find it next to impossible to lose any more fat.

A human study presented in the Journal of Clinical Endocrinology and Metabolism proved that the thyroid-lowering effects brought on by declining leptin levels - through weight loss and dieting - could actually be reversed by administration of “replacement” doses of leptin. But before you go asking your family doctor for an injection of leptin, let me explain how you can naturally stimulate its production.

Don’t be deceived by the “fad diet promise” of losing tons of weight in minimal time. Severe caloric deprivation will send leptin plummeting. Instead, teach yourself to eat smaller meals five or six times a day. Whatever you do, don’t skip meals because that only leads to lower levels of leptin and negative changes in your thyroid hormones.

Another little trick is to supplement with the mineral zinc (10 to 30 milligrams, depending on individual needs). Zinc has been shown in studies to raise leptin levels. In fact, a study published in the journal Life Science showed that zinc was able to increase leptin production by a whopping 142 percent.

So try a little zinc and say ta-ta to those last 10 pounds.

Written by Brad King for Alive.com .

BEYOND RIPPED: ENTER THE SHREDDED ZONE THIS SUMMER

Photo: SimplyShredded.com

"Life, they say, is full of contradictions, so why shouldn’t that also apply to working out? You train regularly with both weights and cardio and carefully watch what you eat, which together are supposed to produce a ripped, muscular physique.

There’s the catch: supposed to. But what if you do practically everything you can truly giving 110% to your training and nutrition efforts and you’re still a little soft around the middle? Are you forever doomed to wearing tank tops on warm summer days so friends can see your big guns without knowing there’s an inch to pinch?

This being SimplyShredded.com, we’re not going to recommend an expensive liposuction operation. (Unless, of course, your beloved and rich Uncle Fred left you with several hundred thousand dollars, in which case you can skip this article and call your plastic surgeon.) Rather, we’ve complied a series of tips, tweaks and techniques for you to add to what you’re already doing during the course of a day. Instead of asking you to drop your workouts and follow some one-size-fits-all program, we’ve come up with a list of ways you can increase your caloric deficit each day.

All of the tips presented here use one or more of three bodyfat-fighting strategies: reducing the amount of food you eat (the calories you take in), increasing the amount of exercise you perform (the calories you burn) and boosting your metabolic rate (the number of calories your body requires for body weight maintenance).

Added together, these tips and strategies could theoretically help you synergistically burn up to 3,650 calories a day, but most individuals will want to pick and choose items that allow them to burn up to 1,500 calories* a day without requiring a significant change to diet or training regimen. You can still perform the same weight-training exercises and routines just add our training and nutrition tips to the mix."

(To read the full article and the shredded tips, go to: SimplyShredded.com )

PEN & PAPER TO MANAGE STRESS

Some of my journals

Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? Or you have no clue what, when or where your time and effort is being spent? I know what it's like...

When you're stressed out or something is bothering you, sit down and write. Getting your thoughts on paper helps to identify stressors and to come up with solutions. Plus, it just feels good to get it all out!

If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many people do it online, but also consider it doing it the old-fashion way, pen and paper. Get yourself a notebook and write away.

Need some ideas to get started?

• Your day. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
• Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
• Food & Exercise. Here's a perfect opportunity for you to monitor and see how much and what you eat and exercise during the days. It can be a way for you to find out if you're really putting in the effort that you think you are, or just keeping track of it to see what works and what doesn't.
• Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel, and why, and brainstorm a list of actions you can take to counter these problems and feel better.
• Priorities and to-do lists. This is a must for all us multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritise them.
• What you're thankful for. This might sound cheesy, but trust me, it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.

When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake, you're doing it for youself.

#1 WORKOUT TIP

What's the #1 tip to make your workout the most successful you can possibly make it. Well, it's clearer than what you might believe. HYDRATE: Drink plenty, plenty of water! Not only does it help pull your big guns out when working out and make you sustain and burn more calories, but it also helps with with digestion as well as making your skin, hair and nails, well your whole body, feel better.

So reach for at least 8-10 glasses of water each day. If you lose count or don't know how much it is, fill a 2-3 litre jug up with water and keep it in the fridge. By the end of the day that jug should be empty and you feeling great as a result. :)

BOB HARPER CORE CHALLENGE

Do you want, and need, to challenge your core muscles to the absolute max? Try this Bob Harper core routine out.