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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.

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.

There are many supplements on the market for different health and fitness goals. These include those for burning fat, gaining muscle, and general health.

One of these supplements is called CLA which is short for conjugated linoleic acid. This supplement comes from a type of oil and is said to help in the fat loss process. Is CLA an effective supplement ? Here we look at health and performance factors as well as research conducted to either prove or disprove the effectiveness of this supplement.

What is CLA ?

As stated before CLA is short for conjugated linoleic acid is an oil which is a type of trans-fat. This comes from sources such as meats and dairy products. Most if not all trans fatty acids are unhealthy and have to do with saturated fats. It has also been supposedly linked to assisting with performance in the gym concerning fat loss and possible muscle gain. The supplement is even said to have some anti inflammatory effects. Here we look at whether these claims can be proven, and if it is worth using.

Effects of CLA

There are claims that CLA has some positive effects on general health and performance. It has been thought but never totally proved that it could even have an effect on cancer. The promotion of CLA as a fat loss supplement comes from studies conducted on animals. It has been shown in animals to assist in decreasing catabolism or breakdown of muscle, promote fat loss, and even effect bone density.

Since these studies were on animals, more research should be done on the humans to see the true effects it has. One study looked at effects CLA may have on variables of resistance training. These being mainly body composition and strength. Trained subjects were given CLA for four weeks. Body composition and strength were measured before starting. The results revealed the supplement as having no significant effects on performance (1). Although it may not affect ones' performance on the field, it may have an effect on weight loss. The majority of studies conducted have been on this variable and if taking it could assist with weight loss and obesity (2,3,4).

Different populations tested

When you look at the claim of CLA assisting in weight loss, many factors are involved that may make tests results different. One of these factors is the populations that is tested. For example, in the general population you may have different result if both groups were overweight, but one was more active than the other. The factors of age and even ethnic background should also be a consideration when looking at any test results.

Because the populations of different regions are more obese or overweight than others due to eating habits and activity, this should be considered as well. For example, testing subjects that were extremely obese versus those that were just overweight would probably bring about conflicting results.

One study looked specifically at the effects of CLA in weight loss for the Chinese population. China is probably one of the healthier populations concerning obesity. Here the people tested had an average BMI of 24 to 35. One group took the supplement and another took a placebo. The study lasted a total of twelve weeks. Bioelectrical impedance was used to measure body composition. When this is used you must consider the hydration of the subject which this did not mention. This is because if you are not properly hydrated bio electric impedance may not be accurate. The results concluded a very slight weight loss, but an actual increase in bad cholesterol, and a decrease in good cholesterol (8).

Other studies have also revealed a reduction in good cholesterol with no change in bad cholesterol. (3). In a review, studies were looked at which lasted no fewer than six months. Results from the reviews showed no positive effects of cla on body fat loss or other factors from previous studies. (7) Even though it may not have any positive effect on body composition changes, other areas such as insulin sensitivity (5) as well as muscle oxidation or breakdown of muscle proteins may be effected (6) Also, all supplements or medications taken have side effects. Some side effects seen while taking this supplement included constipation, diarrhea, and soft stools. Liver hypertrophy and insulin resistance are also possible side effects (2).

There have been few studies found that looked at the effects of CLA long term. One study was to evaluate the safety of the product and its effect on body composition. Results showed a decrease in body weight and fat for a group taking a placebo, with no changes seen in the group given CLA for 12 months. A decrease in fat mass was seen over 2 years though for those taking the supplement.(3) It must be considered that the reduction in fat mass could be from other variables as well. Spot reduction has also been thought to be possible when taking the supplement. Looking at groups over a period of six months, one taking the supplement and another a placebo, results showed an increase in lean mass and a decrease in body fat of the legs in women (4).

So is cla an effective supplement ? Overall, this supplement has no significant effect on body fat loss or a gain in lean body mass. This includes both the athletic and sedentary population. It may even have a negative effects on cholesterol, increasing bad and decreasing good cholesterol. If you're active and looking to gain strength and muscle mass, or if you just want to lose fat, CLA is ineffective at both and is not recommended for either performance enhancement or general health.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/12173945#
2.   https://www.ncbi.nlm.nih.gov/pubmed/12923219#

3. https://www.ncbi.nlm.nih.gov/pubmed/15795434#

4.https://www.ncbi.nlm.nih.gov/pubmed/17313718#

5.https://www.ncbi.nlm.nih.gov/pubmed/17510671#

6.https://www.ncbi.nlm.nih.gov/pubmed/19393220#

7.https://www.ncbi.nlm.nih.gov/pubmed/21990002#

8.https://www.ncbi.nlm.nih.gov/pubmed/22261578#

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.