Cardio is it good for you?

Cardio is it best before, after, another day, is it right at all?  All these are legitimate questions and have to be answered a bit differently for different circumstances.

First off, this is a very general rule to go by, and takes 1st precedence.

Resistance training should always take priority over cardio. Here's why....

The long term gains of increased LBM (lean body mass) and increased secretion of hormones like GH and test far outweigh the calories burnt during a cardio session..  By doing cardio before weights you are simply reducing the amount of glycogen available that could have been used more effectively to fuel your muscles throughout the weight training session...This point cannot be stressed enough.

Here are the top 3 scenarios for doing weights and cardio in order of importance:

#1 - On non-weight training days
#2 - weights in the am and cardio in the pm
#3 - light-cardio after weights

Now, that being said, here are a couple scenarios that are most proposed/asked about by folks, so different protocols need/can be effective. For the person who is lean and wanting to save muscle mass while burning fat, then the above scenarios cannot be altered in any way! You are asking for loss of lean tissue if you do cardio on an empty stomach or any such nonsense. You are already into a catabolic state from the overnight fast, and you are compounding this by doing cardio without fuel. Cortisol will be running rampant, and eating at your lean tissue for fuel. The body is very adept at breaking down amino acids for glucose, and will greedily do so. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. Some  would propose the best scenario here would be to treat your cardio session as you do your resistance training session. Albeit a different PWO formula (protein/fiber/fats will fit the bill here, no impact on insulin, thus keep any lypololysis induced during your cardio session intact)), but still with the same intensity and purpose. You wouldn't dream of working out on an empty stomach, would you? Never work out on an empty stomach. True, you will burn a buttload of calories, but they will be as much lean tissue as fat. Never sacrifice lean tissue (long term results) for a short term fix.

It is also perfectly fine to do a ?warm up? session of cardio before your weight training session if you are mid range, not real lean but not lots of fat stores either. But, here you are on that borderline of getting a lean hard body, and building lean tissue should be your number one priority. But make sure this is no more than a warm up, just to get blood flowing. 5 minutes at most should suffice. I personally prefer to warm up with the exercise I am going to do?i.e?weights.

Now, on the other hand, if you have plenty of fat to spare, it can really become a non issue. I believe this is/should be obvious. You can do your cardio even before if you like, or even on an empty stomach, as in this case total calorie burn is your issue and not saving lean mass, for you probably don't have enough to save or you have as stated plenty of fat stores to give up. Your body will freely give up fat stores in this case, but still, make your weight session your priority as per the long term benefits.

But, no matter what your physique may be at the time, do not center your workout around cardio. Make certain you incorporate resistance training, as this will in the long run be your best friend in the battle of the bulge. Lean tissue is a fat burner 24 hrs. per day, a cardio session ends when you stop doing it.

How to plan your detox day

UPON RISING

• 1/2 lemon squeezed into a glass of warm water
• 1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

BREAKFAST

• breakfast smoothie made with pear, rice milk and rice protein powder
• supplements: vitamin C

SNACKS

• apple juice diluted with water
• water
• vegetable broth
• supplements: milk thistle
• celery sticks and hummus

LUNCH

• chunky vegetable soup made with vegetable stock and your choice of vegetables
• steamed broccoli with sesame seeds and beets sprinkled with lemon juice on brown rice
• apple sauce
• supplements: multivitamin

SNACKS

• dandelion root tea
• carrot sticks with hummus dip
• water
• supplements: milk thistle

DINNER

• curried lentils on quinoa
• salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil
• vegetable broth

BEFORE BED

• 1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

 Meditation 

Two methods of meditation

People who meditate have long known that this practice has positive health benefits that include improved energy and calmness of mind.

Research shows that meditation also increases levels of melatonin, an important hormone that supports the immune system, promotes deep and restful sleep, slows cell damage and aging, improves energy and may even inhibit the growth of cancer cells.

Here are two meditation techniques that are based on those used in research studies. For maximal benefit, try to meditate for twenty minutes to half an hour before you go to sleep using the technique that feels more comfortable for you.

Mindful Meditation

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff. Try to put aside all thoughts of the past and the future and stay in the present.

2. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

3. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

4. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

5. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

Relaxation Response

1. Find a quiet place and sit in a comfortable position. Try to relax your muscles.

2. Choose a word or phrase that has special meaning to you and makes you feel peaceful. Or you can try the words "Ham Sah," a Sanskrit mantra meaning "I am that."

3. As you breathe in, slowly produce the sound "hammm" as if you are sinking into a hot bath. As you exhale, slowly produce the sound "saah," which should feel like a sigh.

4. Breathe slowly and naturally. Inhale through your nose and pause for a few seconds. Exhale through your mouth, again pausing for a few seconds.

5. Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude. Simply say to yourself "Oh well" and return to your repetition.

6. As the time comes to a close, continue to be aware of your breathing but sit quietly. Becoming aware of where you are, slowly open your eyes and get up gradually.

Simple procedure for detox and cleansing

Castor oil has a long history of traditional medical use dating back to ancient Egypt. Derived from the castor bean (Ricinus communis), the oil was once used internally as a laxative but is now primarily used externally due to its potential toxicity.

How it works

A castor oil pack is placed on the skin to increase circulation and to promote elimination and healing of the tissues and organs underneath the skin. It is used to stimulate the liver, relieve pain, increase lymphatic circulation, reduce inflammation, and improve digestion.

How it is made

Castor oil packs are made by soaking a piece of flannel in castor oil and placing it on the skin. The flannel is covered with a sheet of plastic, and then a hot water bottle is placed over the plastic to heat the pack.

A castor oil pack can be placed on the following body regions:

·  The right side of the abdomen to stimulate the liver. Castor oil packs are often recommended as part of a liver detox program.

·  Inflamed and swollen joints, bursitis, and muscle strains.

·  The abdomen to relieve constipation and other digestive disorders.

·  The lower abdomen in cases of menstrual irregularities and uterine and ovarian cysts.

Safety precautions

Castor oil should not be taken internally. It should not be applied to broken skin, or used during pregnancy, breastfeeding, or during menstrual flow.

Materials

• Three layers of undyed wool or cotton flannel large enough to cover the affected area
• Castor oil
• Plastic wrap cut 1-2" larger than the flannel (can be cut from a plastic bag)
• Hot water bottle
• Container with lid
• Old clothes and sheets. Castor oil will stain clothing and bedding.

Method

1. Place the flannel in the container. Soak it in castor oil so that it is saturated, but not dripping.

2. Place the pack over the affected body part.

3. Cover with plastic.

4. Place the hot water bottle over the pack. Leave it on for 45-60 minutes. Rest while the pack is in place.

5. After removing the pack, cleanse the area with a dilute solution of water and baking soda.

6. Store the pack in the covered container in the refrigerator. Each pack may be reused up to 25-30 times.

Frequency of use

It is generally recommended that a castor oil pack be used for 3 to 7 days in a week to treat a health condition or for detox

 Digestive System Cleanse

This digestive system cleanse is suited for first-timers, as a pre-cleanse before a fast, for people with mild digestive symptoms, or as a general preventative measure. This duration of this cleanse is usually two to three weeks.

Instructions

1. Activated charcoal

Activated charcoal binds intestinal toxins and unfriendly microbial growth and excretes them in the stools. 500-600 mg three times per day 1 hour before or 2 hours after meals and medication.

2. Bentonite clay

If activated charcoal is unavailable, bentonite clay can be used. Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon.

Bentonite clay can be found at the health food store. 1 tablespoon liquid bentonite 2-3 times per day 1 hour before or 2 hours after meals and medication.

3. Psyllium

Psyllium is a dietary fiber that supports normal bowel function. It cleanses the mucus lining of the intestines and increases the bulk of the stools. 1 teaspoon psyllium powder three times per day. Stir psyllium into 8 oz water and drink immediately. Take with activated charcoal or if using bentonite, stir it into the psyllium water.

4. Probiotics

The digestive tract maintains a balance between healthy and potentially harmful micro-organisms. Probiotics, the supplement form of healthy micro-organisms, have been used for many years to increase the proportion of protective bacteria and for the prevention and treatment of many health conditions. 1 capsule three times per day.

Continue taking probiotics for several weeks after the cleansing period is over. Here are some things to look for in a probiotics supplement:

The most common strains of probiotics are Lactobacillus acidophilus for the small intestine and Bifidobacterium bifidum for the large intestine. Look for a combination of the two strains.

Probiotics should always be refrigerated before and after opening.

Each capsule or dose should contain more than 1 billion viable bacteria. The minimum therapeutic dose is suggested to be 108-109 cells per day. More bacteria per capsule or dose is preferable, since the bacteria must survive during shelf life and then after ingestion, during transit through the acidic conditions of the stomach and hydrolytic enzymes and bile salts in the small intestine.

. Diet Foods to Enjoy

FRESH FRUIT

FRESH VEGETABLES -- except corn, which can be an allergenic food. Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables. Approximately 40% of your diet should be fruits and vegetables.

RICE -- Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.

QUINOA, AMARANTH, MILLET, BUCKWHEAT -- can be used instead of rice. They can be purchased at a health food store.

BEANS -- Split yellow and green peas and lentils are easy to digest and require less soaking time. Other beans include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.

NUTS and SEEDS -- Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.

FISH -- Poached, broiled or steamed fish in moderation.

EXTRA-VIRGIN OLIVE OIL, GRAPESEED OIL

CONDIMENTS -- Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.

HERBAL TEA -- Herbal non-caffeinated teas, except green tea.

WATER, LEMON WATER, JUICES, RICE MILK

HIGH-FAT Foods to Avoid

SUGAR -- Refined sugar and mixtures containing refined sugar including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.

DAIRY PRODUCTS -- Milk, eggs, butter and other dairy products.

WHEAT -- Wheat and products containing wheat.

CORN -- Corn and all corn products

YEAST

CAFFEINE -- Coffee, both regular and decaffeinated, black tea, green tea and other drinks containing caffeine.

RED MEAT

ALCOHOL

FOOD ADDITIVES AND PRESERVATIVES

CHOCOLATE

The Good Things

Vegetable Broth

Vegetables in this alkaline vegetable broth contain minerals that are necessary for tissue cleansing. Drink 2 cups per day.

Fluids

Adequate fluids are essential when taking psyllium, activated charcoal, or bentonite clay. Drink 8-12 glasses per day. When calculating total fluid intake per day, be sure to include intake of herbal tea and alkaline broth.

Contrast showers

The contrast between hot and cold water increases circulation, promotes detoxification and strengthens the immune system. This helps bring nutrients, oxygen and immune cells to damaged and stressed tissues and carries away metabolic waste, inflammatory by-products and other toxic substances.

Start with three minutes of hot water followed by less than one minute of cold water. Repeat this pattern at least once, always finishing with cold (e.g. 3 minutes hot - 1 minute cold - 3 minutes hot - 1 minute cold).

How to Cleanse with Foods and Herbs

Foods to Enjoy

• FRESH FRUIT -- Go easy on grapefruit. A compound in grapefruit called naringin can significantly inhibit liver detoxification enzymes and should be avoided during detoxification.
• FRESH VEGETABLES -- except corn, which can be an allergenic food. Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
• RICE -- Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.
• QUINOA, AMARANTH, MILLET, BUCKWHEAT -- can be used instead of rice. They can be purchased at a health food store.
• BEANS -- Split yellow and green peas and lentils are easy to digest and require less soaking time. Other beans include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.
• NUTS and SEEDS -- Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.
• FISH -- Poached, broiled or steamed fish in moderation.
• EXTRA-VIRGIN OLIVE OIL
• CONDIMENTS -- Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.
• HERBAL TEA -- Herbal non-caffeinated teas, except green tea.
• WATER, LEMON WATER, JUICES, RICE MILK

  Foods to Avoid

• SUGAR -- Refined sugar and mixtures containing refined sugar including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.
• DAIRY PRODUCTS -- Milk, eggs, butter and other dairy products.
• WHEAT -- Wheat and products containing wheat.
• GLUTEN -- All gluten-containing grains, including barley, oats, rye, spelt and kamut. Some people are sensitive to gluten, a protein fragment in these grains.
• CORN -- Corn and all corn products
• YEAST
• CAFFEINE -- Coffee, both regular and decaffeinated, black tea, green tea and other drinks containing caffeine.
• ALCOHOL
• FOOD ADDITIVES AND PRESERVATIVES
• CHOCOLATE
• HIGH-FAT FOODS

Daily Must Do's

• Drink a minimum of 8 glasses of water per day. Water is essential to clear waste from the blood. Thirst is often mistaken for hunger.
• Do not drink liquids around mealtime.
• Dilute fruit juice with 50% water.

Take the time to chew food well, especially grains.

How to Cleanse with Foods and Herbs

This is a two week plan that supports detox by increasing elimination from the body, cleansing the colon, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detox.

INCREASING ELIMINATION
Elimination of stools and urine is the body's primary method of getting rid of toxic substances. Especially important during detoxification, regular bowel movements decrease the likelihood that toxins will be reabsorbed into the body.

BENTONITE CLAY and FLAXSEEDS assist with this process. Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon. Flaxseeds also absorb water and expand in the colon, allowing toxins and mucus to be removed. In addition, flaxseeds have been found to lower cholesterol levels.

Take one tablespoon of liquid bentonite and one tablespoon of ground flaxseeds in a glass of water first thing in the morning (wait at least 1/2 hour before eating) and before bed. Drink at least 8 glasses of water per day or constipation may result. If flaxseed is unavailable, psyllium or oatbran can be substituted. Bentonite intake should be reduced and timed away from medication intake as it may interfere with absorption.

LEMON JUICE in water also has a slightly laxative effect and stimulates the digestive juices. Squeeze half a lemon into warm water and drink immediately after rising in the morning, before having the bentonite clay and flaxseed drink.

NUTRIENTS AND SUPPORT FOR YOUR LIVER, KIDNEY AND GALLBLADDER
The liver requires nutrients for detox. In addition, increasing the flow of bile is an important part of detox because bile carries stored fat-soluble toxins away from the liver to be excreted in the stools. Signs of poor bile flow include constipation which may be aggravated by fiber supplements, flatulence, dry skin and hair, indigestion 1-2 hours after eating, indigestion after fatty foods and small, hard stools.

MULTIVITAMIN -- Choose a high-potency multivitamin with selenium, molybdenum, zinc and copper.

CHOLINE and METHIONINE -- Known as lipotropic factors, the supplements choline and methionine help to regulate fat metabolism and increase bile flow.

VITAMIN C -- A water-soluble vitamin, vitamin C is an antioxidant that supports detoxification. It may also help to decrease some of the side effects of detoxification, such as headache or nausea.

MILK THISTLE -- This herb has many positive effects on the liver. It is an antioxidant, assists in liver cell regeneration, and is used after exposure to chemical and industrial pollutants or adverse effects from excess alcohol or fat consumption.

ARTICHOKES -- Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats.

BEETS -- Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. It also has a beneficial effect on fat metabolism.

BROCCOLI -- Broccoli and other members of the brassica family (cabbage, cauliflower, Brussels sprouts, kale, kholrabi) support the liver's detoxification enzymes.

FRESH FRUITS and VEGETABLES -- Food sources of vitamin C and glutathione, which are essential for detox.

PROTEIN -- Protein is required by the liver for detoxification. Beans, nuts, seeds, quinoa, protein powder. Some people may choose to eat fish in moderation.

ONIONS and GARLIC -- Rich in sulfur-containing compounds. Involved in sulfation, the main detoxification pathway for environmental chemicals and certain drugs and food additives. Helps with the elimination of harmful heavy metals from the body.

DANDELION ROOT -- Increases the flow of bile. Can be taken as a tea.

Eating Foods that Produce Gas

Certain foods are inherently gas-producing. Gas-producing foods include beans, cabbage, onions, brussels sprouts, cauliflower, broccoli, fluffy wheat products such as bread, apples, peaches, pears, prunes, corn, oats, potatoes, milk, ice cream, and soft cheese.

Foods that produce minimal gas include rice, bananas, citrus, grapes, hard cheese, meat, eggs, peanut butter, non-carbonated beverages, and yogurt made with live bacteria. Medical Disease

When someone has persisting bloating and flatulence, lab tests and x-rays are first conducted to exclude the presence of medical disease. Colorectal cancer often presents with the symptoms of abdomen discomfort and bloating. Celiac disease and inflammatory bowel disease may have similar symptoms. It is important to remember that gas and bloating are vague symptoms that can be associated with many medical diseases, so consultation with your primary care provider should always be the first step.

 Poorly Absorbed Carbohydrates

Hydrogen and carbon dioxide are produced by colon bacteria in the presence of poorly absorbed carbohydrates. If flatulence is accompanied by diarrhea and weight loss, it may indicate a malabsorption disorder such as lactose intolerance or pancreatic insufficiency, and should be evaluated by your primary health care provider.

More common is excess flatulence after eating large amounts of poorly absorbed carbohydrates such as beans or foods that you have a sensitivity to. Common carbohydrate sensitivities include milk, and wheat products.

Treatment Strategies

1. Chew food carefully. Carbohydrate digestion begins in the mouth. Any work your teeth don't do, your stomach will have to do later.

2. Try an elimination and challenge diet, under the supervision of a health care practitioner. This is a diagnostic diet to help you find out which carbohydrates you may have a sensitivity to.

3. Consult your primary care provider to rule out malabsorption disorder if you are also experiencing weight loss and diarrhea.

Gas and Flatulence After High-Fat Meals

Carbon dioxide is produced in the small intestine when bicarbonate is released to neutralize stomach acid and fat during meals. Eating a high-fat meal can generate a large amount of carbon dioxide, some of which is released as gas.

Treatment Strategies

1. Eat 5 smaller meals instead of three large meals.

2. Avoid high-fat meals. In general, fat intake should be about 30% of total dietary intake and should include plenty of monounsaturated and essential fats. Unhealthy saturated or hydrogenated fats should be limited.

3. Consult your primary care provider to rule out the possibility of fat malabsorption. Signs of fat malabsorption include loose and light-colored stools.

Odorous Flatulence and Gas

Gas that has a strong odor usually results from the metabolism of sulfur-containing proteins and amino acids in the intestines.

Treatment Strategies

1. Chew meat and other protein foods carefully. Avoid excessive protein in your diet.

2. Taking activated charcoal tablets can help to remove the odor.

3. Chronic malodorous gas may be a sign of difficulty digesting protein. Consult a naturopathic doctor or other qualified professional to evaluate your level of stomach acid, pancreatic enzymes, and colonic bacteria.

    Causes of Gas, Bloating and Flatulence

Causes and Treatment of Intestinal Bloating, Intestinal Gas and Flatulence

Any way you pass it, excessive bloating and flatulence are no fun. Flatulence can cause social embarrassment, discomfort and pain when accompanied by intestinal bloating. Find out the causes of excessive flatulence, gas and bloating and learn about treatment strategies.

Swallowed Air

Some people habitually swallow air, a practice referred to as aerophagia. They are usually unaware that they do this, and the cause is often anxiety-related.

The gas swallowed is composed mainly of oxygen and nitrogen. Most of the swallowed oxygen is absorbed by the mucous lining of the gut or is used up by colon bacteria. Very little appears in the flatus.

In contrast, nitrogen is poorly absorbed by the mucous lining and most of the swallowed nitrogen appears in the flatus.

Treatment Strategies

1. Self-awareness of aerophagia. Conscious breathing.

2. Relaxation techniques to reduce anxiety.

3. Avoid lying down after eating. Gas from the stomach passes into the intestines more readily in this position.

If you suffer from irritable bowel syndrome then Atkins diet is not for you.  The lack of carbs in a IBS sufferer would be detrimental.