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What kind of workouts are best ? 

There are many types of workouts, but there is only one that will best fit your goals concerning health and fitness. You may ask, is aerobic training or interval training better ?  If you are looking at aerobic training and fitness, then things like biking, running, or swimming may be good activities for you, while if your talking more anaerobic training, this would be working out in the weight room with resistance training. Personally, I believe that it is better to combine the two forms of training into one to get the best results.

Interval training  increases your aerobic and anaerobic endurance which is increasing the efficiency of oxygen used to do work. For example when your on the elliptical first go for thirty seconds at a normal pace, followed by thirty seconds at an all out pace. Start for five minutes, increasing the total time each workout up to fifteen minutes. Training like this is effects both aerobic and anaerobic muscular endurance when compared to aerobic training. It has also be shown that  interval training in a shorter period of time is just as effective as aerobic training with changes of the rate of metabolism. You'll be able to get a similar workout with the amount of calories burned, in a less amount of time.

Different types of training schemes for resistance training

One way to do this is through what is called undulated training. Instead of just doing five strait sets with the same weight, one set is a pattern of 8-10-12 repetitions. Decrease the weight as the number of repetitions increase.  A opposite pattern can also be used by doing 12-10-8 repetitions, increasing the weight as the repetitions decrease. Start out just by doing one set, then gradually work up to as many as five sets.

Pyramid training is different because it is done in sets either increasing the number of repetitions per set, or decreasing them. Repetitions used can be anywhere between six and twelve for one set. When you increase the number repetitions, you decrease the amount of weight used or vise versa.

To confuse your muscles, you need to change things in some small way each workout. You can do this both in aerobic and weight training with the exercises used. Stay with the same complex, multi joint exercises, but change the assistant exercises used. These would include any single joint isolated exercise. For these assistant exercises you can also change the repetition schemes used as well. Here are some examples of the different repetition schemes:

                                           Reps                            Weight

Pyramid Training (5 sets) 6-8-10-12-12                  40-40-35-30-25

                                12-10-8-6-6                                  25-30-35-40-40

Undulated training (1 set)     12-10-8                       25-35-45

(1 set)                         8-10-12                                   45-35-25

Strait sets (5 sets) 8-8-8-8-8                                     25-25-25-25-25

Tracking your progress

In order to keep track on your progress, you want to keep a log of your workouts. One good way to do this is through calculating the total amount of weight lifted, and divide it by the time that it took you to lift the weight. Here your using the concept of pounds lifted per minute.

100 pounds x 8 repetitions x 5 sets = 4,000 pounds.

Say it takes you 10 minutes to do this. 4,000 lbs/10 minutes = 400 lbs/minute

A few different ways that you can increase your strength when keeping track of it this way is to

1. Increase the total amount of weight lifted within the same or a shorter time period

2. Lift the same amount of total weight in a shorter time period

3. Lift the same amount of weight over an extended period.

Scheduling

It is also a good idea to make a training routine where you workout either three or four days a week. When using a three day a week plan, you could do Monday, Wednesday, and Friday, going upper body, lower body, upper body for the first week, then go lower body, upper body, lower body the following week. When you do this, you will get an equal amount of work for both the upper and lower body.

If you're doing four days a week, Monday and Thursday could be upper body days, and Tuesday and Friday could be for lower body. Give yourself at least a few days to rest because if you don't you will not see any progress. Also, it isn't just being active that is important, but nutrition is at least seventy-five percent if not more of the equation for good health.

Nutrition

Most of us eat an average of three meals a day. It is much better if you eat in between regular meals and use something like a protein shake or nutrition bar, for a total of six meals a day. Consuming smaller more frequent meals will assist in keeping a stable level of blood sugar, while increasing metabolism.  It is best if you do a meal every three to four hours.

There are many types of supplements that you can use. There are protein powders and weight gainers. A lot of the calories in some products are empty calories, which means that they aren't directly used. I suggest using a protein powder with few to no carbohydrates. Although you need carbohydrates since they are the body's first choice of fuel, they should be consumed just prior to the most active part of the day. As the day goes on gradually decrease the carbohydrates you take in, focusing more on protein and fat for fuel.

The majority of carbohydrates should be complex carbohydrates since they take longer to digest. The simple carbohydrates come only from things like soft drinks and cookies. If you focus more on complex carbohydrates which come in the form of grains and vegetables, you really can't consume enough carbohydrates since many of these foods are fibrous and don't have many carbs per serving.

You are making sure that you make better choices concerning the type of carbohydrates you consume. Also, many people think that you have to count calories in order to lose weight, but calorie counting isn't totally necessary. If you decrease calorie intake by 500 a day, and burn that many excess calories, this would help you lose a average of two pounds lost per week.  Although some people may lose weight faster than others, you shouldn't let it be discouraging. Continue your journey to better health through staying active and eating healthy.

Physical activity can have an effect on depression and other psychological or mental conditions. Depression is a psychological condition that affects people worldwide. Depression can come from multiple things. These include past or current situations such as a death of a family member or loved one, a traumatic event, a relationship, your lack of income, or other possible situations. Here we try to answer the question does exercise help depression ? 

Situational Depression

Situational depression could come from only one, or multiple situations.. Different individuals may deal with specific issues in different ways. This could be the difference in developing depression or not. One person could see a situation as discouraging and depressing. The other person may be able to control their emotions.

Emotions are your reaction to the situation. How you handle your feelings will determine your level of depression. If you are able to deal with it within a short period,  it would be short term depression. Unlike chronic depression, short term depression does not affect you as severely. Chronic depression can actually make up part of your personality if allowed.

With short term depression, you're are usually able to accept the situation. When you cant express your feelings, you are keeping it to yourself. This can make the situation much worse. The effects the exercise has on depression are very positive. It may be a good tool to use for this.

Chronic Depression

Chronic depression is when you are not able to release your feelings. You try to deal with it yourself. It is mentally and even physically unhealthy. The sooner that it is dealt with, the better you are. This includes emotionally, physically, and spiritually. Many people use food to deal with emotions.

This can have affects such as weight gain. If you can control the overeating, you decrease these chances of weight gain. If you allow yourself to continue and become overweight, this may require more help depending on the severity. Overcoming depression and its side affects will require speaking with a psycholigist or counselor. Overcoming a depressed state gives you a new outlook on life allowing a healthier lifestyle.

Most situations you have no control over, but some you do. An example may be someone dying of a heart attack. Things such as sexual or physical abuse that happens at a younger age, you would have no control over. Later on though, these type of situations can be dealt with as a part of the healing process.

Depression is only part of a five step process. These include denial, anger, bargaining, depression, and acceptance. As stated before, there are many ways that you may deal with the depression. This includes smoking, drinking which could lead to abuse, or even over eating. There are many medical treatments for depression. Although these medications are effective, activity is also an important factor in decreasing the risk of depression. Adding exercise and activities to current treatments will also help in the treatment.

Risk factors and treatments

There are numerous factors concerning treatments for depression. Here we look at using physical activity and exercise as a tool in decreasing symptoms of the development of depression. Using it as a treatment is also covered. Although exercise may not be an actual treatment by its self for depression, it's good to use it as a therapy when combined with medications. (9). Although physical activity has been shown to be as effective as anti depressants, some doctors still question this (1). The reason for this is unknown, but it could concern the financial aspects. If exercise was used more, less medication would be needed. This may decrease pharmacy sales. Exercise may be used to decrease the symptoms and risks of developing depression.  It may also slow its progression. Factors of developing depression can include your age (5), living environment, current level of activity or life experiences.

Activity level.

The effects exercise has on depression includes decreasing the risk of developing depression. It can also decreases ones level of depression. One thing that you must consider is ones level of depression. Many times those that already have depression, have a difficult time using physical activity for treatment. It is easier for someone who is only at risk for depression to use this therapy (7).

Exercise and physical activity can be used as tools to treat depression. It may have more of an effect on decrease the risk of developing depression though. Activities include those that are aerobic such as running, walking, or swimming, or anaerobic activities using resistance training.

In one study, 7300 people were looked at. A questionnaire was used to measure their current level of symptoms of depression. This included mild, moderate, and major levels. The affects of anaerobic exercise on the risk of developing depression was observed. Women had a higher chance of developing depression than men. Results showed that anaerobic activity is inversely related to the symptoms of developing depression. (8) 

Activities such as yoga can also be used (11). It has even been shown that when someone exercises,any grudges they may hold will decrease. It will also increase their the level of ability to forgive someone. (15). This can help relieve any depression you may have. The level of intensity of the activity can also affect the development of depression (14). Work is a big stressor that affects people. An increase in mental stress could lead to depressive symptoms.

In one study twenty-nine thousand employees with no previous diagnosis of a mental condition were followed for nine years. The level of intensity of activity or exercise was looked at using a questionnaire.  Moderate activity, or moderate and vigorous activity decreased the symptoms of developing depression the most (12).

Other activities to use as a therapy for depression include outdoor activities. This includes  rock climbing, virtual reality activities (10), and even martial arts. In one study, the effects of rock climbing on emotional control and developing depression was looked at. Twenty people used rock climbing for therapy, while twenty used relaxation techniques. Rock climbing was shown to have a positive affect on ones ability to cope with their emotions.  A decrease in depression levels was also seen, helping control ones emotional regulations. This in turn could decrease the risk of developing depression (16).

 Age:

Someones age can also contribute to the development of depression. When you combine age with level of activity, the relationship can be seen. Those less active are more likely to develop late life depression symptoms than those that are active (2). This means that activity can bring a decreased risk at the development of depression. In one study, the affects of physical activity, recreation, and arts and crafts, were used. This was to test the levels of cognition and depression in the older population. These activities were done twice a week for eight weeks. Activities of daily living, cognitive function, and level of depression were measured. This was done both before and after the test through using a questionnaire. Results showed a positive affect on cognition, and a decrease in depression. These activitys could be used as therapy for depression in the older population (13). Depression can also affect the younger population as well. Those that are more  active are at a lesser risk of the developing depression when compared to the inactive (3).

Environment

The environment  is also thought to be a factor in developing depression.  An example of this may be the residence of nursing homes, of which many times experience physical abuse. Exercise or activity may be a way of relieving general stress and possible depression. (6)

One study looked at children taking tae kwon do. Three groups of eight students were looked at. One group took tae kwon do and were part of a multi cultural family.  One group was a control group and part of a multi cultural family. This group did not take tae kwon do. The other group was non multi cultural. Results showed the students taking tae kwon do and in multi cultural environments had improved scores. This included levels of anger, hostility, and tension. This suggests tae kwon do as being an effective activity to decreas symptoms of depression in the younger population (4).

When medical treatments are put together with physical activity, better results may be seen than using medications alone. It may be suggested that if you are taking current medication to start being more physically active. Even though treatment is part of depression, decreasing the symptoms and risks of developing it is more important. The effects exercise has on depression is primarily decreasing the chances of its development. If you think you may develop depression, try to be more physically active. Use it as a way to release your feelings. This may decrease the possibilities of developing depression.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/#

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976873/#

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5975990/#

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5908989/#

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923696/#

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5869769/#

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5863463/#

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984245/#

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/#

10.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867568/#

11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/#

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792232/#

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430285/#

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410033/#

15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420563/#

16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566792/#

There are numerous pills and supplements to take that claim to assist you in losing weight. Some of these are more biochemical based, while others are more natural. Green tea is one of these natural substances. Does using green tea for weight loss work ? Here we will look at possible effects of using green tea on weight loss. Green tea has claimed to help with weight loss for quite some time, but here we will show you if these claims are true or not.

What is Green Tea ?

Green tea originated in china and is all natural, not going through the same process used to make other teas. It is grown and harvested in different ways. This affects its aroma and taste, allowing all the nutrients to be maintained. The leaves normally go through three or four harvests a year. After they are grown, they are dried using a variety of methods. This includes sun drying, oven drying, or steaming. The process that they go through before being put on the shelf given them a longer shelf life and flavor. There are also numerous types or strains of green tea that is grown within different countries including China, Korea, as well as Japan.

Can it help with different health conditions ?

Green tea is said to be able to assist with many symptoms and conditions. This includes cardiovascular, cholesterol, inflammation (8,9), weight loss, and other conditions. Concerning cholesterol levels, results from some studies point to green tea assisting in decreasing the level of ldl cholesterol, while maintaining hdl levels of cholesterol.(11,14) The main effect green tea is said to have is a thermogenic effect. This increases your rate of metabolism, leading to possible weight loss. It has even been said to decrease muscle atrophy seen due to aging. In one study, three groups were used. One group used a controlled diet, one a high fat diet, and another group used a high fat diet along with green tea extract. This study lasted a total of four months. Results showed that the tea extract prevented loss of lean tissue. This may be beneficial for those inactive, or the older population through decreasing the level of muscle wasting. (1 )

The majority of the time, you think of green tea as assisting in losing weight during the weight loss process. Although there may be some truth to this, green tea can also help in maintaining your body fat, and not so much fat loss. It is said that both green tea and caffeine can work together in effecting ones' level of thermogenesis and metabolism focusing on specific types of body fat. (2,5) Green tea helps with other medical conditions as well. One study looked at the effects of green tea on metabolism and hormonal effects of women with poly cystic ovarian syndrome. Symptoms of PCOS include an increase in androgen levels, irregular periods, and difficulties getting pregnant. It can also cause long term metabolic issues, along with hypertension, diabetes, and cardiovascular disease.

Factors involved in the effects of green tea

The condition is thought to be due to genetic and environmental factors, as well as possible hormonal regulations of the hypothalamus. A decrease in body fat levels through activity can assist in decreasing these effects, although there is no known cure. For the study, two groups of thirty women that had poly cystic ovarian syndrome were looked at. Green tea was given to one group, while a placebo was given to the other group. Results showed a significant decrease for the green tea group in weight, free testosterone levels, and fasting insulin levels when compared to the other groups. The decrease in free testosterone levels may indicate green tea as helping regulate hormonal levels. (7)

There are a number of variables that could effect outcomes of tests that are done on the effects of green tea. This includes things such as gender, activity level, genes, the individual tested, age, previous medical conditions, and other factors. This is true because no two individuals' metabolism is identical. Although genetics could play a small part in one being overweight, nutritional choices and activity level are two main factors in maintaining a healthy weight.

Supplements for weight loss may help, but they are only to assist in the process. Good eating habits, along with activity when put together with the supplements can be effective. In one study, three treatments were given. This included green tea extract with caffeine, caffeine alone, and a placebo. The green tea group had an increase in twenty-four hour energy expenditure, with the caffeine only showing no change. This showed a possible effect of the green tea extracts in promoting thermogenesis and fat use for energy.(3 )

Concerning genetics and ones' response to green tea, it was looked at finding the mechanism of protection against obesity. (10 ) Your level of health and activity can also play a role in whether or not green tea would effect your body composition. If your level of activity is high and you are not extremely over weight, green tea may not have as much of an effect as it does for one who is inactive and not as healthy.

For one study, the effects of green tea on overall weight loss and abdominal fat loss was looked at. Subjects used were average level of activity. Three groups were used, a control group, a green tea group, an interval sprint group, and an interval sprint group plus green tea group. The green tea plus training group had thirty-six total sessions over twelve weeks, with forty eight total subjects tested.

Both training only and training plus green tea groups had a decrease in body fat and an increase in lean mass. No difference was seen between the interval training plus green tea or interval training only groups concerning weight loss. No changes were seen in the control and green tea only groups. This shows that your activity level may have more of an effect on weight loss as opposed to the green tea. (12 ) Although green tea may not effect body fat loss in some, it can have an effect on your endurance capacity through increasing it, as well as the use of fat for fuel (4)

Instead of assisting in fat loss, green tea may help in the prevention of obesity or hypoglycemia. It has shown when levels of cholesterol were tested to assist in actually reducing the levels of bad cholesterol, while leaving the good cholesterol unchanged. (11,15 ). Although green tea is said to assist in increasing ones' thermogenic level and metabolism, specific foods can also effect its effectiveness. (13) Green tea has also been found to have no effects on decreasing specific bio markers of obesity (6). This indicates that green tea may have a positive effect on many other more serious medical conditions.

Overall, green tea is a good natural supplement to use for weight loss and for general health and well-being. The previous medical conditions mentioned along with general health and wellness are great reasons to use it and put it into your daily nutrition.

1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5891070/#

2.https://www.ncbi.nlm.nih.gov/pubmed/10702779#

3.https://www.ncbi.nlm.nih.gov/pubmed/10584049#

4.https://www.ncbi.nlm.nih.gov/pubmed/15563575#

5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5533130/#

6.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5716795/#

7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5441188/#

8.https://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&retmode=ref&cmd=prlinks&id=20605696

9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569937/#

10.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3371013/#

11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351924/#

12.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997423/#

13.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257698/#

14.http://stroke.ahajournals.org/content/45/1/309

15.https://academic.oup.com/ajcn/article/94/2/601/4597944

Vitamins are a natural part of the food and nutrients that we consume, but because so many people do not eat enough nutrients that have vitamins that we need in them, supplements are sometimes required.

Multi vitamins are made in order for you to get the vitamins needed for good health. There are a number of different individual vitamins, but most of the vitamin supplements that you see are multi vitamins which is probably the best unless you have a specific condition that needs to be addressed. Here we will cover some differences in vitamins and the positive effects of vitamins on the body.

What are the different types of vitamins ?

You have two separate types of vitamins that are used by the body differently. These are water soluble as well as fat soluble. Water soluble vitamins include the B complex vitamins, as well as vitamin C. Concerning vitamins that are fat soluble, these include vitamins A, D, E, and K. The amount of vitamins that you take in shouldn't be of concern with vitamins that are water soluble since any excess that you have taken in will come out in your urine. It is the fat soluble vitamins that it is possible to get an overdose on.

One vitamin that you can not even get from a pill is that of vitamin D. This vitamin is taken in from the sun. This means that if you are not in the sun enough, you may have an insufficient level of vitamin D in your system. Below are some general descriptions of the different vitamins, and the effects of vitamins on the body. This includes any deficiency or lack of the vitamin and the results. Although there are very few of the conditions seen, it is still important to know what the possible side effects of vitamin defienancy can have on your health.

Vitamin A

Vitamin A is also known as beta carotene. This helps with your eyes, soft tissue, as well as keeping your skin healthy. Good sources of vitamin a include: Apricots, cantelope, carrots, peaches, spinach, and tomatoes.

Malnutrition: A lack of vitamin A can cause what is known as night blindness: This is where it is impossible to see in the dim light. This condition still effects 1/3 of all children. Although a lack of this vitamin is bad, an overdose is also possible. Carrots are a main food that is suggested to get a good serving of this vitamin.

Vitamin B-1

This vitamin is also known as thiamine. It is found in legumes, cereal, rice, pork, oranges, and nuts. It is an important factor in helping with the nervous system such as the muscles, brain, and the heart.

Malnutrition: A lack of vitamin B-1 can lead to a condition known as beriberi. This includes symptoms of weight loss, weakness, brain damage, irregular heart rate, heart failure, and even death.

Vitamin B-2

This vitamin is also known as riboflavin. It can be found in rice, mushrooms, grains, eggs, broccoli, yogurt or spinach. This vitamin can be destroyed by light so it should be kept away from light to preserve the nutrients. Vitamin B 2 helps you maintain a healthy nervous system, and protects you from free radicals.

Malnutrition: A lack of vitamin B-2 can lead to a condition known as ariboflavinosis. You also see this at times in alcoholics. Symptoms include a bright tounge, swollen throat, and bloodshot eyes. If left untreated, this can lead to coma and eventually death. Deficiency in this vitamin are very rare though.

Vitamin B-3

This vitamin is also known as niacin. It can be found in green vegetables, grains, milk, as well as meats. It is involved with the production of sex hormones, and assists in blood circulation.

Malnutrition: A lack of vitamin B-3 can lead to what is known as pellagra. This condition involves dirreah, dermatitis, dementia, and even death.

Vitamin B-5

Also known as pantothenic acid, vitamin B-5 is involved with the production of stress hormones, production of red blood cells, and the breakdown of carbohydrates.

Malnutrition: A lack of vitamin B-5 can lead to what is known as paraesthesia. This is normally only seen in a population that is starving since this vitamin is found in almost all foods. This condition consists of a numbing sensation of pins and needles. This is something that occurs constantly.

Vitamin B-6

This vitamin is very important since it helps both the brain and body convert food into energy. Good sources of vitamin B-6 include fish, potatoes, avocados, bananas, and meats.

Malnutrition: A lack of vitamin B-6 can lead to some neurological conditions. These include mood swings, behavior, intestinal function, seizures, hormonal imbalance, and other symptoms as well.

Vitamin B-7

Otherwise known as biotin, vitamin B-7 plays a role in the metabolism of all three macro nutrients: Carbohydrate, proteins, and fats. It is also involved in the process of gluconeogenesis which is the process of using nutrients other than carbohydrates for fuel. Therefore, this vitamin is very important when it comes to metabolic functions of the body.

Malnutrition: A lack of biotin can lead to symptoms of rashes, hair loss, anemia, or mental conditions. Since this vitamin can be found in things such as meats, dairy, and nuts, this condition is quite rare.

Vitamin B-9

Also known as folic acid, this vitamin is responsible for production of new cells. It is of particular importance during pregnancy that enough is consumed to prevent any possible birth defects. Good sources include green vegetables, dried beans, fruit, nuts, and peas.

Malnutrition: A lack of this vitamin can lead to heart palpation, birth defects, infertility, and sterility. A lack of this vitamin also increases with age and is seen in alcoholics. Signs of this can be headache, nausea, irritability, fatigue, acne, and even memory loss.

Vitamin B-12

Helps with DNA and RNA, prevents DNA changes that could lead to cancer. It also protects against birth defects such as spina bifida. Good sources include leafy green vegetables, asparagus, citrus fruits, melons, eggs, and black beans.

Malnutrition: A lack of vitamin B-12 can lead to what is known as hypocobalaminemia: This consists of symptoms of an auto immune disease. This involves the deterioration of the brain and spinal cord as well as fatigue, irritability, and depression, psychosis, and mania. These effects are not reversible. This is common in anyone that consumes very few animal products. This means that one who is a vegan may be more at risk and should consume a multi vitamin.

Vitamin C

Vitamin C is known as asorbic acid. This helps in healing wounds, as well as forming red blood cells. Vitamin c will also help you stay more alert. Good sources of vitamin c include: broccoli, grapefruit, kiwi, oranges, as well as strawberries.

Malnutrition: A lack of vitamin C can lead to what is known as scurvy. Symptoms of this include lethargy, skin spots, bleeding gums, tooth decay, fever, and even death.

Vitamin D

Vitamin D is important because it assists with moving calcium into the blood stream. If you don't have enough vitamin D, calcium will be taken from your bones which can lead to diseases such as osteoporosis. This can be found in eggs, or fish, but the only true source of vitamin D can be absorbed from the sun.

Malnutrition: A lack of vitamin D can lead to what is called rickets. This condition is normally found in children. It involves the muscles and bones becoming soft. This also leads to a lack of calcium since vitamin D is needed for calcium to be absorbed. This vitamin can only be used in its active form which comes from the sunlight.

Vitamin E

Vitamin E can help slow the signs of aging by protecting the body from free radicals. These are what break your cells apart. Good sources of vitamin e include corn, peanut butter, as well as sunflower seeds.

Malnutrition: A lack of vitamin E can lead to neurological nervous system problems. This also includes a lessening or lack of control of the use of the muscles. This is very rare though since this vitamin is fat soluble.

Vitamin K

Vitamin K assist in strengthening your bones and assisting with blood clotting. Good sources of this vitamin include green vegetables as well as fish oils.

Malnutrition: A lack of vitamin K can lead to an under developed face, and bones. This is found in newborns usually born outside of the hospital.

Normal supplements vs time release pills

Just as you see with many medications, vitamins can be made to either be put directly into your system, or to be time released. Here is a review of some better brands of Vitamins that are made today. Also, vitamins not only help in your daily activities and biological functioning, but have been shown to assist in specific conditions as well such as alzheimers.

One specific type of vitamin that you see is called a pre natal vitamin. A woman should take these prior to and while pregnant in order to assure the correct amount of nutrients are received. These are thought to decrease the chances of some medical conditions from occurring. If these vitamins are not taken, the chances of a birth defect occurring is much higher. This is what makes prenatal vitamins so important.

Specific vitamins are thought to even assist in the prevention of certain cardiovascular conditions such as heart attack and stroke. Concerning the type, time release vitamins are thought to actually cause more possible harm than good. It is probably better just to stay with your normal vitamin since this is the case.

Supplements or Natural foods ?

Due to the number of different food sources that contain vitamins, a supplement is not neccessiraly needed, although it is good at times to use vitamin supplements just to be safe. Because of previous laws that were passed by the food and drug administration, all processed foods must have a nutrient label on it. This includes information such as calories, carbohydrates, protein, and fat, as well as percentage of daily value of vitamins that the product contains. Because most of the processed foods that you purchase have been fortified with vitamins, this decreases the chance of lacking certain vitamins. This means that overall, normal foods probably contain the vitamins needed for normal function.

Overall, the effects of vitamins and minerals on the body allow for a good overall level of health. The vitamins needed to function normally are readily available in  foods, or can be found in the form of supplements. Although vitamin supplements are good, the foods in your diet should allow you to get the recommended daily allowance of vitamins and minerals needed to function normally.

There are many types of eating plans or "diets" which most people like to call them. Whats the best eating plan for you ?  Knowing how the body works will help you choose the best way of eating for you, assisting you in your health and weight loss goals. 

Activity level and way of eating must become permanent and a lifestyle change. Most people are not willing to totally committ their selves to this, and any weight loss plans fail. It is up to the individual as to whether or not they are successful in their health and fitness goals. Here we will look at some factors which play into different eating plans that are seen, along with general guidelines for healthy eating. This should help you determine the best eating plan for you.

Types of nutrition programs

General Nutrition:

Your average everyday eating plan usually consists of many processed foods and fast foods. Although many fast food places have tried to turn to making some healthy choices, many times it is still hard to follow a strict eating plan when eating out. This is one reason why so many people fail at their weight loss goals, since it is more practical to use food services instead of taking you own meals.

Many things which should be avoided such as simple sugars like soft drinks, candy, some breads, and other simple sugars is almost impossible to do so. On average, the majority of calories comes from carbohydrates. This is not good since the majority of these carbohydrates come in the form of simple sugars. The only foods that are made of complex carbohydrates which are good for you are whole grains, as well as vegetables. All other forms are that of simple sugars which is what packs on the pounds when you eat to many of them.

Overall, weight loss or weight gain comes down to the simple calculation of if you eat more calories than you burn, weight gain will occur, while if you burn more calories than you consume, weight loss will happen.

Although this is true, the percentage of calories which comes from carbohydrates, protein, or fat is also important. The bodies first choice of calories is carbohydrates. When no carbohydrates are left, the body goes into a process which turns fats and proteins into the form of glucose or carbohydrates. This is were weight loss occurs. Because fats and even proteins are used for fuel, you want to be sure that you have at least enough protein to maintain the amount of lean mass that you have while losing fat mass.

As mentioned before, since most carbohydrates come in the form of simple sugars that are found in soft drinks and candy which are unhealthy, the majority of carbohydrates should come from other sources such as vegetables or grains. Since it is hard if not almost impossible to get many carbohydrates from these sources only, the overall percentage of carbohydrates in your eating plan is going to be low.

At one point it was even thought that the fat in foods made a person fat. Although a gram of fat does have the highest number of calories in it when compared to carbohydrates or protein, this is not true. It is more so the high dose of simple carbohydrates which make a person gain weight. Since only a specific amount of glucose can be stored in the muscle, when this limit is exceeded, the body converts what is not needed into body fat for later use.

Vegetarian

One type of eating plan or lifestyle that many people choose is that of being a vegetarian. There are different forms of being a vegetarian. This includes a vegan in which nothing but vegetables are consumed, as well as forms were either eggs or dairy products are used.

Vegan: This type of eating requires that different sources of protein be consumed in order to get your daily amount of protein needed. The majority of proteins consumed by a vegan must be a combination of more than one source. This is true because the only complete proteins come in the form of meats or dairy products. The proteins consumed here are more incomplete proteins and must be combined with other sources in order to make a complete protein.

Ovo Vegetarian: This type of vegetarian does not only eat vegetables, but in order to get protein easier, things such as eggs are consumed. Although protein is consumed easier this way, there are still specific amino acids which make up complete proteins that should be considered.

Lacto-Ovo Vegetarian: This type of vegetarian not only has an intake of eggs with vegetables, but dairy products as well. Concerning your total protein intake, this is the best form of vegetarian to be since it makes getting the amount of protein needed much easier.

Complete Proteins:

Protein is made up of what are called amino acids. A complete protein has all of what are known as essential amino acids. A complete protein has all the essential amino acids needed to make it complete, while an incomplete protein still needs specific amino acids. Although it is possible to make complete proteins through combining different sources of vegetable proteins, it is much easier if other sources such as dairy and eggs are used. When using only vegetable sources, precise measuring must be done in order to get the correct amount of specific amino acids. Here is a general description of complete and incomplete proteins and what can be done to make an incomplete protein complete.

Calories Consumed

Many times people think that calorie counting is needed in order to lose weight. This may be true to a certain extent, but at the same time, only using the portion size should help as well. If you are not losing weight, just decrease the portion size. Most of the time, it is thought that three square meals a day is the best option. This is what has been taught to most people, but consuming smaller meals throughout the day is actually more healthy. It means having a small snack between meals such as a shake or protein bar. It is best if you consume either 5 or 6 smaller meals a day, eating them 3 to 4 hours apart. This will also assist in keeping your blood sugar levels normal. Here is a general description of a good eating plan, including percentages of calories from each source, as well as an example of a meal plan for one day.

When you are designing your meal plan and calculating the grams of protein, fat, and carbohydrates needed each meal, you should remember the following:

Protein: 1 gram = 4 calories

Carbs: 1 gram = 4 calories

Fat: 1 gram = 9 calories

Carbohydrates: 20%

Proteins: 40%

Fats: 40%

Average meal planning (3 meals/day)

Total Calories 2,400                         

Meal 1        800 calories                                       

Meal 2       800 calories                                           

Meal 3       800 calories                   

Smaller meals throughout the day

Meal 1   400 calories                      

Meal 2   400 calories                     

Meal 3   400 calories                    

Meal 4   400 calories                   

Meal 5   400 calories                  

Meal 6   400 calories                  

These are some general guidelines on healthy eating habits, whether it is through a normal eating plan of general foods consumed, or if it is through the use of only specific foods such as with a type of vegetarian eating plan, or other diets such as Atkins, paleo, or south beach.

Any of these eating plans are healthy, but as stated before, it should not be a diet which is only temporary, but more of a lifestyle change. This includes changing both eating habits along with activity levels. When put together these two factors should assist you in losing the weight needed and maintaining a healthy lifestyle. 

Butter has been used to add flavor to foods since the beginning of time. Because at one point it was discovered that it may be bad for our health, other "healthier" options were made. One of these is margarine, which is basically the same as butter, only not made naturally. Having the choice of using butter or margarine, it  can be confusing which to use. So which is better, butter or margarine ?

Butter 

Butter is basically the cream that is found in whole milk, whipped into the consistency of butter. The byproduct of this is buttermilk. The buttermilk can then be used for other purposes, just so it is taken out of the butter as much as possible. Butter can come in different forms depending on how the animal was fed. The two main ways of feeding are through grains or being grass fed. Studies show that consuming butter that is made from grass fed cows is healthier than butter made from grain fed cows.

When you hear the word butter, you think of just plain butter, but there are also many recipes that can be used to give butter a different taste. This includes:

Pear butter:

Feta butter: Made from goats milk

Honey butter:

Lemon butter

Pecan-brown sugar

These are only some different types of butter that can be made. You can also make coconut butter from the dry portion of a coconut.

Margarine:

This is very similar to butter and is said to be "healthier" than natural butter, but is this really true ? Butter contains saturated fats, which are said to be unhealthy and can lead to heart disease. The term saturated only means that the fat that is in butter has been totally saturated with hydrogen ions. This is why butter should be used sparingly.

Because margarine is made from other fats that are unsaturated such as oils, it is thought to be better for you. These oils are mainly what are known as polyunsaturated. Although the oils used to make margarine are unsaturated, they have to be put through a process called hydrogenation before they can be made into butter. This process adds hydrogen ions to the chemistry of the margarine and makes it no different from regular butter. It is actually thought that these fats, which are known as trans fats, are even more unhealthy for you than the saturated fats found in natural butter.

Types of fats

Saturated:

Saturated fats get this name because they are saturated with hydrogen ions Butter is normally at least fifty percent saturated fat. This increases low density lipo proteins which is the bad type of cholesterol. This can lead to possible heart disease. Although it is not known, it is said that in order to counter act this, your body decreases the amount of cholesterol that it produces. Your body produces cholesterol itself, therefore, no cholesterol is needed in ones' diet.

Trans Fat:

These fats are transferred from saturated to unsaturated fats, which make the unsaturated fats saturated. This is done through the hydrogenation process. These can be found in things such as margarine or shortening. They are made through hydrogenation so that they can stay at room temperature and last longer.

 Unsaturated fats

Mono unsaturated:

These unsaturated fats have one open space that is not taken up by hydrogen. Good sources of this type of fat are avocado, some nuts, as well as fish.

Poly unsaturated

These unsaturated fats have at least three or more spaces not used by hydrogen. They consist of a carbon ion, and numerous double bonds. Sources of these fats are peanut oil, corn oil, olive oil, or sunflower oil.

 Fatty Acids

There are also different types of fatty acids, all of which have a positive benefit on your health, but they must be consumed in balance in order to work properly. These include omega 3, omega 6, and omega 9 fatty acids. Here is a general overview of each of these fats and their benefits as well as sources. It is even thought that consumption of these healthy fats at a young age can help in decreasing the chances of developing heart conditions later in life. (4)

Omega 3 fatty acids

You hear a lot about different fatty acids and how they are healthy for you, specifically omega 3 fatty acids. They are said to help with brain function, depression, anxiety, heart health, and other health issues. This is a type of poly unsaturated fat which you can not make. These fatty acids can be found mainly in different types of fish. These include mackerel, salmon, cod liver oil, herring, oysters, as well as many other fish.

Omega 6 fatty acids

Omega 6 fatty acids, just like omega 3 is essential to your diet since they can not be made by the body. These fats are used mainly for energy. You only need so many omega 6 fatty acids, because consuming too many can lead to things such as inflammation. Some good sources of omega 6 fatty acids include : soybean oil, corn oil, mayonnaise, walnuts, as well as other sources.

Omega 9 fatty acids

These fatty acids are important for your health because they are said to reduce the amount of your bad cholesterol levels. They can be found in mono unsaturated fats. They will also help in decreasing inflammation. Good sources include: almonds, cashews, walnuts, peanut oil, and other good sources of fats.

These previous fats are all healthy for you and are essential for your health. You should have a small amount of each daily in order to maintain good health. Omega 6 fats are normally consumed enough, so you should focus more on omega 3, and 9 fatty acids.

Butter and heart disease: Saturated fat

As stated before, due to the saturated fat in butter, this is thought to increase your chances of having a heart attack, or developing heart disease if it is consumed too much. Just how unhealthy is it though ? There actually may be some positive effects of saturated fat as well. Fatty acids can affect the heart indirectly as well through their affect on insulin within the body (1). Concerning saturated fat and heart disease, it has even been shown that going only two weeks on a diet high in saturated fat can increase ones' bad cholesterol and risk of heart disease even if they have been on a healthy diet (2). In one study, it was even shown that a diet high in saturated fat may help in decreasing the chances of an ischemic stroke occurring (3), although this may be due to numerous factors within the study and more studies may need to be done. You should still error on the side of caution concerning the amount of saturated fat you consume, using it sparingly.

Margarine and heart disease: Trans fat

Although trans fat's are not thought of as healthy, they do have a positive impact on the effects of saturated fat on the body. In one study, it was shown that trans fats actually decreased stress responses that were initiated by saturated fats (5). Although this is true, it has also been shown that trans fats can have an affect on inflammation and oxidation stress, which can affect the progression of heart disease.(6) The fact that trans fats can affect your chances of developing heart disease has been well-known for quite some time, and it may even be more of a risk factor at developing heart disease than saturated fats (7). In one study, data from 83,000 subjects looked at data taken over a period of 10 years. Subjects had no previous cardiovascular health issues. After ten years, subjects were followed up. Adjustments were made for age and energy intake. It was concluded that the association of trans fats and cardiovascular disease was higher for the subjects that consumed margarine which contained trans fatty acids. Intake of foods such as margarine, cookies, cake, and other processed foods were positively associated with a higher risk for cardiovascular heart disease (8). Therefore, you should make sure your intake of processed foods with trans fats is moderate to low.

In conclusion, both saturated and trans fats should be used sparingly. Both of these fats are found in butter and margerine. So which is better, butter or margerine ? From studies that were found, if I had to choose, butter would be my first choice since it is a natural substance. All natural foods are healthier than processed foods. All foods that we eat have some form of fat in them, whether it is trans fat, saturated fat, or unsaturated fat.

Both trans fats, and saturated fats should be used sparingly. Although these fats do have their place, because the body produces these naturally, they are not needed in the diet. Other unsaturated fats and fatty acids have very positive health benefits and are needed in the diet due to the fact that the body can not produce some. In order to maintain proper health, a balance of healthy fats must be maintained, along with moderate use of trans fats, and saturated fats.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083561/#

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6021040/#

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5945551/#

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998369/#

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952403/#

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5856295/#

7. https://www.ncbi.nlm.nih.gov/pubmed/1431574#

8. Lancet. 1993 Mar 6;341(8845):581-5.

You hear a lot about how having eating habits of consuming low carbohydrates is good for you and can help you lose weight. While this may be true, at least to a point, it's not so much the amount of carbohydrates that are consumed as it is the type of carbohydrates. Are carbohydrates good for you ?  Here we cover the basics concerning types of carbohydrates, how the body uses them, which carbohydrates to avoid, as well as ones that are good for you.

So how are carbohydrates good for you ? There are two types of carbohydrates, simple, and complex. Glucose is the form of sugar the body uses as carbohydrates for fuel. You should try to avoid simple carbohydrates as much as possible. These are made from simple sugars and consist of mainly processed foods such as sweets, sodas, candy bars, ice cream, and all the other delicious sweet and tasty foods. While you don't have to totally avoid these all together, you want to consume them in moderation.

When you consume simple sugars such as these, you get what is called a sugar high. This is where your level of blood glucose rises quickly, and then drops after a short time. This rise in blood glucose levels comes from increased insulin levels which are responsible for transporting glucose to the cells. In comparison to this, when you consume complex carbohydrates, they break down at a slower rate than do simple carbohydrates. This gives you a more stable glucose level. The type of carbohydrates consumed, as well as the timing are both important. This is especially true if you have diabetes which is explained here.

There are two types of diabetes, types one and two. Type one diabetes (1) is where your body is not able to produce enough insulin to transport glucose from the blood to the cells for use. This type of diabetes is usually treated by taking a shot of insulin. Type two diabetes is where your body is not able to accept insulin due to an increased adaptation to sugars that are consumed. This will lead to what is known as insulin resistance where your cells resistance to the use of insulin increases. A decrease in what is known as insulin sensitivity, making your body less sensitive to levels of insulin also occurs. Due to over consumption of simple sugars, the body becomes used to insulin. If you decrease the amount of simple sugars that are consumed the insulin resistance will decrease, while increasing the bodies' sensitivity to insulin. This allows the body to become more efficient at using insulin. It can be done through adjusting your diet to consuming more complex carbohydrate and less simple carbohydrates. This type of diabetes does not require more insulin production, but only for the insulin to be working more efficiently.

Why are carbohydrates good for you ?  Consuming more complex carbohydrates from things such as vegetables, as well as whole wheat grains and breads are the best way to maintain blood sugar levels. Vegetables are also very fibrous as well which assists your digestive system. Complex carbohydrates, unlike simple carbohydrates take much longer to digest into your system. This is why it is good to have a meal that has these carbohydrates a few hours before an active event like a sporting event. If you are consuming a diet that is more than forty percent in carbohydrates, it is near impossible to consume enough without some being simple sugars. This is one reason why a low carbohydrate diet is good. As mentioned before, vegetables, as well as whole grains and pastas are your main sources of complex carbohydrates. All others come in forms of simple sugars such as sodas and candy. There is also the option of using meal replacements in between meals as a snack in order to assist in consuming the total number of calories in a day that you need. You should only make sure that it is low in the total amount of sugar it contains.

In actuality your body is much more efficient in producing and using energy if smaller meals are consumed throughout the day. The timing of intake of carbohydrates is also important. When are carbohydrates good for you ? If you consume carbohydrates at the right time, mainly prior to and after activity, while consuming less when not active, it will assist you in health and weight loss.  It is when you get up in the morning, and prior to the most active part of the day that the largest amount of carbohydrates should be consumed. Here is a general example of a meal plan that someone may follow and the difference between consuming fewer or more meals during a day.

Sinerio 1: Three meals a day: 3000 calories total

Meal 1: 7:00 AM Meal 2 1:00 PM Meal 3 7:00 PM

1,000 calories 1,000 calories 1,000 calories

Sinerio 2: Six meals a day:

Meal 1: 7:00 AM Meal 2: 10:00 AM Meal 3 1:00 PM Meal 4 4:00 PM Meal 5: 7:00 PM Meal 6: 10:00 PM

400 calories 500 calories 600 calories 600 calories 500 calories 400 calories

In both cases, the same total number of calories consumed in a day are the same. In the first case, the same amount of calories are consumed each meal. Doing this will cause more of a rapid increase in your blood sugar. If you consume smaller meals throughout the day such as in the second case, your blood sugar will remain much more stable. When consuming a larger number of meals, this also allows you to distribute your calories more equally. Also, when consuming smaller meals, three of them should be in the form of a healthy snack, or meal replacement bars or powder.

Concerning the percentage of calories from carbohydrates, proteins, and fats, a good combination is no more than 40% carbohydrates, 30% protein, and 30% fat. Consuming a diet low in carbohydrates may also be good for those with diabetes. (2) You should first speak with a doctor or nutritionist before adjusting your eating habits if you have any medical condition. Consuming the minimum amount of carbs needed, along with an appropriate amount of proteins and fats will assist you in weight loss when combined with physical activity.  When consuming carbohydrates, your body can only use so many of them, and what it doesn't used is stored as fat. This is why eating a smaller number of carbohydrates may be effective at weight loss. When your body has used up the carbohydrates that it has stored, it goes into a state of what is called ketosis. This is where the body uses other sources such as fats and proteins for fuel. This can be, and is effective in the process of losing weight. (3)

So are carbohydrates good for you ? Since carbohydrates are the bodies' main source of fuel, they are good and should not be totally eliminated from your diet. What should be done is to decrease the amount of simple sugars consumed, while focusing more on complex forms of carbohydrates while consuming smaller meals throughout the day. This helps in maintaince of blood sugar throughout the day, and when combined with daily activity can assist in weight loss. I hope that this has given you a good understanding on the different types of carbohydrates there are, as well as the best way to consume them so that you use them more efficiently for fuel.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6108809/#
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115411/#
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/#

There are a number of nutritional supplements on the market that are said to help with anything from weight loss, to assisting with increasing ones' lean mass and level of strength.(2) Here we will go over two good workout supplements that may assist in increasing ones' strength and lean mass. The main factor in increasing your lean mass has to do with one's level of the male hormone testosterone, but there are other factors that can assist indirectly as well. One of these has to do with the rate of break down and re building of lean mass after a workout. Although this may not directly assist in an increase in lean mass, it is still an important factor in training, and will be looked at here through the supplements mentioned

Post-Workout Effects

The anabolic and catabolic reactions of lean muscle mass due to a workout have to do with the build up and break down of muscle respectively. There are a number of different proteins that assist in this process. These proteins are made from what is known as amino acids. The amino acids make an in-complete protein into a complete protein which can then assist in the rebuilding process of the muscle after the stress of a workout. One of these amino acids is called leucine, which has been shown to play an important role in the process. Numerous studies have been conducted showing that the substance HMB which is short for hydroxy methyl butyrate to assist in this process. The substance of HMB is a metabolite of the amino acid leucine. Using this as a supplement will assist in the rate and level of recovery seen when compared to using no supplements at all, but are there other supplements which may assist through making the actions of HMB better or more effective ?

There is also another natural substance that when used either alone, or combined with the use of HMB has shown possible promising effects concerning the breakdown and rebuilding of lean muscle mass (9). The name of this substance is called ursolic acid, which is found in the peel of apples and other natural substances. It is a liphopotic compound, and has been shown to decrease markers associated with aging which cause muscle atrophy (8). There are numerous studies that have been done concerning the effectiveness of ursolic acid in increase the individuals lean mass and strength when compared to no supplements being used. The majority of studies found showed no significant difference in lean mass or strength gained during a long period of training (1,3,10), but there are others which have shown it as being somewhat effective. This being the case, more studies need to be done in order to validate the true effects of ursolic acid on strength and size.

The main factor that was seen for individuals supplementing with ursolic acid was a decrease in the amount of markers indicating protein breakdown due to training, along with an increase in the rate of recovery seen (3), and even a decrease in body fat percentage in some cases (3, 4,10). This may point to this being good to be used as a therapy for anyone that may be over training, or needs a fast recovery time. Part of this could also have to do with the effects of ursolic acid on energy used (6,8). Being able to perform an identical task but requiring less energy to do so indicates an increase in performance. This may indirectly allow one to increase their level of strength at a possible faster rate than those that do not use the supplement, although more research should be done This may point to the combination of HMB and ursolic acid being effective for anyone that is overly active and needs a faster recovery time (9). This could be anyone from the individual that may go to the gym a little too often, to the athletic population which is required to workout both in the gym and on the field. There have even been some findings that ursolic acid may assist in some muscular conditions, or natural decrease in lean mass due to aging.

Effects on muscular conditions and aging

The effects of ursolic acid have not only been looked at concerning the breakdown of muscle due to activity, but also due to the general aging process. This is what is known as sarcopenia. In many cases, the use of ursolic acid has shown to be effective in blocking the loss of muscle mass and degradation, while even stimulating protein synthesis or the building of proteins. Being able to use a supplement that can decrease the amount of muscle wasting seen could be of good use for any muscle wasting condition such as, sarcopenia (11). Or other type of medical conditions as well (5)

There are also genes associated with both atrophy or decrease in muscle size, and hypertrophy or increase in lean mass. In some cases, an increase in the hypertrophy gene was seen, along with a decrease in the gene associated with atrophy, indicating a possible positive effect of ursolic acid (7). Other factors that the use of ursolic acid has been shown to effect have to do with the type of muscle effected. In studies found, it was shown to have more of an effect on the oxidative type of muscle (6). This would be either type 1 which is solely for endurance purposes, or type 2 A which is an intermediate type of muscle that can be used for either slower endurance type or moderate rate activities.

Conclusion

In conclusion, although there are numerous other studies conducted concerning the use of ursolic acid on strength and size, results suggest ursolic acid as being used more for therapeutic purposes concerning one's activity level. This works through the decrease in the amount of muscle breakdown due to training. Also, although in many cases, it was shown to have only small effects when used alone, it may be more effective when combined with the supplement HMB to assist in recovery. Overall, it may be a good additive to HMB if you're using it post workout, but not as effective when used alone. From the information found, although ursolic acid may be of some assistance for an experienced individual concerning workouts (1,3,10), but it may be more effective when used more for medical purposes (4,5,7,8.)  Using this supplement for post workout purposes may be somewhat effective, but may serve a better purpose when an individual has to be inactive for a longer period of time, or has any type of neuromuscular medical condition.

References

1. https://pubmed.ncbi.nlm.nih.gov/32593524/

2. https://pubmed.ncbi.nlm.nih.gov/30604177/

3. https://pubmed.ncbi.nlm.nih.gov/29200908/

4. https://pubmed.ncbi.nlm.nih.gov/28335087/

5. https://pubmed.ncbi.nlm.nih.gov/27897418/

6. https://pubmed.ncbi.nlm.nih.gov/26898441/

7. https://pubmed.ncbi.nlm.nih.gov/26331671/

8. https://pubmed.ncbi.nlm.nih.gov/25976755/

9. https://pubmed.ncbi.nlm.nih.gov/25529824/

10. https://pubmed.ncbi.nlm.nih.gov/25352765/

11. https://pubmed.ncbi.nlm.nih.gov/21641545/

There are numerous ways to get an effective workout, but how you train depends on your overall goal. This comes down to two different forms of training, aerobic, or anaerobic. Aerobic means with oxygen, while anaerobic means without oxygen. Regardless of your overall goal, you should probably train both ways, just one more than the other depending on your main goal. Your body changes physiologically to both types of training. Here we go into detail on aerobic training adaptations that your body goes through over the course of training.

[table id=1 /]

These are only some events that fall into either category concerning the way in which you would have to train for the event. There are more aerobic adaptations to exercise and training as opposed to anaerobic training.

We will first go through different factors you should know about, along with definitions of some terms used.

Types of adaptations include: cardiovascular, pulmonary, and respiratory adaptations. Here are some terms you should know in order for things to make more sense.

Heart rate: The frequency of heart beats per minute.

Stroke Volume: This is the amount of blood pumped out of the left ventricle of the heart each heart beat.

Cardiac Output: Heart rate X Stroke volume = cardiac output

Avo2 difference: Difference in the amount of arterial and venous blood measured prior to and after being used. This gives the amount of oxygen used by the muscle.

Onset of blood lactate accumulation: This is the point at which oxygen becomes unavailable to the muscle and the amount produced to used becomes unbalanced, causing a buildup of lactic acid within the muscle. Many activities the production and usage rate is even, allowing for continued activity.

Tidal volume: The amount of air and oxygen in one normal breath

Expiatory reserve volume: The amount of air and oxygen remaining in the lungs after a full expiration

Inspiritory reserve volume: The amount of air remaining after a full inhalation

Total lung capacity: Tidal volume, expiatory, and inspiritory volumes added together.

Vo2 max: This is the maximum venilatory oxygen consumption

Blood Pressure

Systolic: This is the highest pressure the heart is at prior to the valve being opened in the left ventricle to release the blood.

Diastolic: This is the lowest pressure the heart is at prior to the atrium being filled with blood.

Mitochondria: These are the "powerhouse of the cell" They limit muscle capacity, but the size and number are more in trained individuals, increasing their capacity to do work.

Substances used for energy

Carbs: Carbohydrates are the bodies main source of energy. They come in the form of glucose. This includes simple and complex carbohydrates.

A decrease in carbohydrates for fuel will result in an increase in fat being used. This may be from a decrease in muscle glycogen use, which is the storage form of glucose, and a decrease in glucose production.

Fats: These come in two forms, saturated, and unsaturated. Saturated fats want to be avoided since they cause things such as heart attacks due to blocked arteries.

Fats are broken down for energy mainly during aerobic training. This may be due to an increase in a fat metabolizing enzyme. This will conserve glycogen for use later on during an activity. There is an increase in energy from fat, and a decrease in energy from carbohydrates after training occurs.

Proteins: Protein is the body's last choice concerning being used as a source of energy. Protein is used more for the rebuilding of tissue and recovery after activity.

[table id=2 /]

Here are some of these changes and how the body adapts to these changes. Every individual is different so ones' reaction or adaptation to training may not be exactly the same. Here is an example of a trained vs untrained individual and differences that are seen.

[table id=3 /]

Effects of aerobic training on different physiological aspects of the body.

Heart

Concerning heart rate, although a similar heart rate is being worked with for both trained and untrained individuals, a trained individuals rate of increase to that specific heart rate is slower than those that are untrained. This is in relation to ventilation and blood flow which affect oxygen consumption. Over time, the sub maximum heart rate decreases, while increasing the oxygen consumed per heart beat.

Long term training results in an increase in hearts mass and volume. Fibers thicken and number of filaments increase. This occurs along with an increase in power output. A trained individuals hearts are usually around 25% larger than the average sedentary person.

This comes from the stretching and dilation of the ventricles, which also allow there to be a greater capacity for stroke volume, blood flow, and cardiac output. An increase in the size of the arteries, which positively effect systolic and diastolic pressures is seen as well.

The increase in blood flow and increased maximum cardiac output are usually because of blood coming from non-active areas. This involves a decrease in sub-maximal cardiac output and an increase in oxygen extraction allowing more efficient blood flow. This increases the ability to generate ATP aerobically as well.

Ventilation

Upon training, a greater amount of oxygen consumption per heart beat is seen prior to a targeted heart rate being reached as opposed to those not trained. This comes partially from a more efficient blood flow of oxygen.

A lower stroke volume and cardiac output decreases ones' capacity to circulate oxygen efficiently. The maximum stroke volume usually occurs between 40 and 50 percent of ones' Vo2 max in the untrained. This explains why for one study, untrained individuals that had a lower level of Vo2 max had a lower maximum stroke volume and opposed to those that were trained.

Along with an increase in Vo2 max comes an increase in tidal volume and a decrease in breathing rate as well. This decreases the amount of total oxygen cost used for breathing, allowing the oxygen to be used more efficiently in other places.

Trained individuals' percentage of oxygen concerning exhaled air is a smaller percentage of Vo2 max than that of the untrained. This is while using the same intensity. Due to the greater amount of oxygen consumed, there is a greater maximum oxygen consumption for the trained individual than the untrained. This is partially due to the oxygen being able to stay in the lungs longer, and a increase in the strength of the venilatory muscles. This is the same as saying the trained have a greater AVo2 difference and Vo2 max than those that are untrained. Because of this decreased amount of oxygen used per breath by untrained individuals, they must move more air in order to obtain the same oxygen consumption at submaximal levels.

This increase in oxygen uptake or Avo2 difference can be up to greater than three times the resting volume. It can be seen through measuring venous oxygen content which is being returned to the heart.

A biological chemical called lactate is a limiting factor in the uptake of oxygen. This will decrease the efficiency of oxygen use when what is called the onset of blood lactate accumulation occurs. With training this point can be increased. This is thought to happen from a decrease in lactate formation, an increase in the rate of removal, or a combination of the two. It also indicates that ones ability to use lactate as fuel is improving as well. The fact that this maximum level is seen at a higher level of Vo2 sub max in the trained indicates a greater oxygen consumption over time. Both the level of blood lactate accumulation and intensity of a workout are key factors in endurance performance.

Conclusion

In conclusion, aerobic training increases the size of the heart, allowing a more efficient blood flow and an increased cardiac output. This decreases the sub-maximal heart rate & oxygen consumption per heart beat. At the same time, the total oxygen consumed, and maximum amount of oxygen that can be consumed or Vo2 max increase. This occurs while a decrease in breathing rate, air used, and an increase in level of onset of blood lactate accumulation are seen. These factors allow more time to reach the desired training level, indicating an improved aerobic capacity and efficiency, increasing ones' level of performance.

There are many "weight loss" supplements on the market that claim you will lose weight if you take it. Although this may have some truth to it, most of the supplements that are being sold will help more with losing water weight instead of body fat. There are a few that may supposedly work, but more research is still needed. Instead of using pills for weight loss, losing weight naturally is possible through watching the foods you consume. Here are some factors about weight loss which will help you lose weight in a more natural and healthy way.

As everyone knows, the main factor in weight loss has to do with the type of foods that you consume. This means doing the best you can at staying away from foods restaurants serve that are fried and high in cholesterol and sodium. Many of the foods served at restaurants are unhealthy, but there are also some healthy choices available. Just make sure you consume more natural foods with proteins that are low in fat.

Losing weight naturally involves consumption of healthy foods concerning the carbohydrates, fats, and proteins they contain. Although carbohydrates are being publicized as being unhealthy and you should avoid them, this is not totally true. It is not the overall amount, but the type of carbohydrates that are consumed. These are broken down into two types, complex carbohydrates, which are absorbed slower into your system, and simple carbohydrates which are absorbed at a faster rate. In losing weight naturally, it is much healthier to stay away from the simple carbohydrates which include substances like soft drinks, candy, and most processed foods that are on the market. It is much healthier to consume complex carbohydrates which consist of things such as grains and vegetables.

Since this is true, it is only possible to have a healthy diet low in carbohydrates because grains and vegetables have fewer carbohydrates and consist more of fiber. This makes it nearly impossible to consume a high amount of carbohydrates. This means that the majority of carbohydrates that one consumes during a day probably comes from simple sugars.

One thing that assists you in losing weight naturally includes staying on a schedule. This includes both times that you eat during the day, and when you are active and workout. This allows the body to stay on a general schedule and almost know when these meals are going to be consumed, while maintaining a more constant level of blood sugar.

When most people think of meals during a day, you think of having three meals. Although this may seem normal, if you want to lose weight, this is not the way to do it. Your body has a higher rate of digestion and use of food if you consume smaller meals throughout the day. This means having around five or six meals a day instead of three. These meals do not all have to all be foods, but can be in the form of a nutritional supplement and should be thought more of as a small snack in between meals. Using a protein supplement that is low in sugar and uses a good protein source such as casein, whey, or egg whites is the best thing to use.

Consuming smaller meals will allow you to burn more calories at a higher rate than you would if you only had three meals a day. This assists in losing weight naturally because six meals a day allows your body to have a more steady level of blood sugar during the day, and while you sleep. A smaller meal closer to bedtime will allow your blood sugar not to drop as much during sleep. Here is a general example of this for a person that is consuming a total of 1800 calories a day concerning calories per meal.

3 Meals: 600 calories/meal

6 meals: 300 calories/meal

You can also change the amount of calories consumed each meal depending on the activity level during the day instead of consuming the same number of calories each meal. Here you would want to consume more of the calories just prior to and after the busiest part of your day. This should assist you in losing weight naturally.

Concerning other nutrients such as proteins and fats, you should stay away from proteins that are high in fats such as pork or beef, consuming these sparingly. Even if you are a certain type of vegetarian, there are good protein sources available. Some other sources of protein include poultry, turkey, fish, eggs, and dairy products. These proteins are healthy when they are low in fat. Although some fats are not good for you, there are also healthy fats that you should consume. These come in different forms including mono unsaturated and poly unsaturated fats. These can come from sources such as nuts, fish, avocado, and different oils. These types of fats and proteins are healthy and will help you in losing weight naturally.

When using different types of oils though, you should read the label and make sure that it does not go through a process called partial or total hydrogenation. This process is where hydrogen is added. This makes it more of a saturated fat, which only means that the fat is saturated with hydrogen. This is only a general list of different foods that are healthy concerning both fats and proteins.

Also, another main concern when following a healthy eating plan and losing weight naturally is that you are consuming enough vitamins and minerals. This means having enough vegetables and green substances such as spinach and lettuce, and fruits. Although these foods do have vitamins in them, it may still be a good idea to take a vitamin supplement. When you are consuming more meals throughout the day, it may also help if you are able to prepare your meals ahead of time. Although this process may take time, it will help you stay on a good diet, eating healthier meals as opposed to consuming fast food.

Just to review, factors concerning losing weight naturally without depriving yourself of foods that you enjoy include: Consuming healthy fats, carbs, and proteins, staying away from simple sugars, using less processed foods, staying on a set eating and activity schedule, consuming smaller meals throughout the day, using good supplements concerning proteins, and fixing meals ahead of time. Overall, these are only some variables of eating and following a good nutrition plan. If you are able to start these habits concerning your nutritional plan, along with a routine for activity or working out, you should be able in losing weight naturally without having to pay for some magic weight loss pill.