Tough Little Workouts

Workouts designed to get you fit, fast

Glucosamine Chondroitin

Jul 28

Posted by Funkster in Supplements | No Comments

For sufferers of osteoarthritis, there is a supplement that has proven to be effective to loosen the joints and prevent any additional strain; Glucosamine Chondroitin. For any age related disease such as osteoarthritis, it is imperative that the smooth cartilage on the surface of the joint does not undergo any additional wear and tear. Sufferers of osteoarthritis can suffer with joint deformity, joint swelling, and joint pains.
How does Glucosamine Chondroitin Work?

Both Glucosamine and Chondroitin are molecules found within your own joints. During daily activities, the cartilage in the joints undergoes a process of breakdown and repair. Some activities are more strenuous than others, so it is important that the joints have an adequate supply of Glucosamine and Chondroitin readily available to repair joint damage. By taking a Glucosamine Chondroitin supplement, the joint will always have an abundant supply to repair the cartilage.

The molecule, glycosaminoglycan is the precursor of Glucosamine, and forms new cartilage while working to repair any damage in the joints. Chondroitin provides the joints with resilience.

Should Glucosamine Chondroitin be Taken Orally?

Research has proven that taking an oral supplement of Glucosamine Chondroitin does not increase the number of cartilage building blocks in any joint. Creams, however, may supply instant relief for osteoarthritis sufferers. Other research has proven, however, that it is still beneficial for some arthritis sufferers to take a supplement such as Glucosamine Chondroitin as it will reduce joint pain. Relief will be felt after four to six weeks, perhaps sooner.

Is Glucosamine Chondroitin Safe to Take?

Yes, these joint supplements contain very little side effects compared to other arthritis anti-inflammatories called NSAIDS, which can cause the arthritis to progress in the body.

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Skim Milk vs. Milk: Which Is Healthier?

Jul 26

Posted by Funkster in Diet and Nutrition, Hints and Tips | No Comments

Skim milk is full of goodness, and it is a good choice for slimmers because of the extra calcium and fortified vitamins without the additional calories from whole milk. The latter may taste better, but which is healthier?

Why Use Skim Milk?

If you have ever tried whole milk, the lid is usually full of fat. With skim milk, this fat is skimmed off to reduce the overall fat content and calories. Fat is filling to the body and keeps us fuller for longer, but if the same foods can be purchased fat-free, most would choose the latter version. Skim milk contains 0.5 percent of milk fat or less, whereas whole milk contains 3.5 percent. Skim milk is obviously a healthier choice to reduce the consumption of fat in the body. For each cupful of skim milk (16 oz.) there are 91 calories compared to 147 in whole milk.

Positives and Negatives of Skim Milk

• Positive. Contains more calcium than whole milk. The top layer of whole milk containing fat does not contain calcium, so by drinking the same amount of skim milk more essential calcium is absorbed by the body to build strong bones.

• Negative. Can taste watery and bland. Extra sugar or sweeteners may be added to a low fat products to add depth of flavor.

• Positive. Contains less fat and calories. If you switch to skim milk, enjoy saving 1/3 of the calories in whole milk. The fat percentage is drastically reduced per 16 oz. cupful from 3.5 percent (whole milk) to 0.5 percent.

• Negative. The body cannot absorb calcium from skim milk without the fat.

• Negative. Both Vitamin A and D – contained in milk – are fat soluable. Without the fat, the body cannot absorb vitamins or the proteins in milk.

Why use Whole Milk?

Whole milk products do taste better than skim milk products if you can live with the fact that what you consume will be higher in fat and calories.

Positives and Negatives of Whole Milk

• Positive. The body is easily able to absorb calcium, essential amino acids contained in the proteins, and the vitamins because of the fat content in whole milk.

•Positive. Glycosphingolipids are contained in milk fat and improve the health of the immune system and metabolism.

• Positive. In moderation, consuming saturated fat has been shown in studies to raise High Density Lipoprotein levels (good cholesterol).

• Negative. Too much whole milk will cause weight gain because of the calorific and fat content.

• Positive. Whole foods are nutritional because they are not processed.

Which is Healthier?

Contrary to popular belief, most people believe that skim milk because of its lower fat content is healthier. Whole milk, in moderation, is healthier for the body because it can absorb the vitamins and calcium easily. When foods undergo processing, including skim milk, the nutrient content often reduces too. Skim milk may contain fortified vitamins, but if there is no fat in the product, how can the body absorb the essential amino acids in the proteins, or the calcium and vitamins?

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How to Do Seated Oblique Twists with a Medicine Ball

Jul 24

Posted by Funkster in Hints and Tips, The Workouts | No Comments

The Russian Twist or seated oblique twist is an important abdominal exercise that strengthens various areas of the abdominals, specifically the rectus abdominis (six pack muscle), the internal obliques (cover the six pack muscle), and the external obliques (cover the internal obliques).

The abdominal muscles are one of the basic core muscles in the body, together with the trunk. Every movement performed by the body engages the core muscles, so it is always better when they are kept strong so you can live a stress free and painless free body. Strong internal and external oblique muscles prevent backache and can build strength and speed in competition-based events like sprinting and racquet sports.

How To Perform a Seated Oblique Twist Correctly

  • Sit on a mat or flat cushion on the floor for extra comfort. Performing on a hard surface puts strain on the back. Bend your knees and make sure that your feet remain on the floor.
  • With any abdominal exercise, it is important to pull in the abdominals so tense them to further work them and keep them stronger over the long term. Sit up at an angle of about 45 degrees.
  • Remember to breathe throughout the exercise. Breathing correctly allows you the concentration to perform the oblique exercises correctly. Exhale during the exercise and inhale when resting after the rep.
  • Grab hold of a medicine ball with handles (if possible). Aim to hold the medicine ball straight in front of the body.
  • Keep the abdominals tense throughout, and use your abdominals and the weight of the medicine ball to twist your torso to the right side to touch the floor.
  • Keep the abdominals tense, breathe correctly, and twist the medicine ball to the other side and the floor. That is one rep.
  • In order to build strong abdominals, especially the oblique muscles, the muscles need to become slightly stressed in order for tears to take place in the abdominal area. With the right protein rich foods, the muscles grow in strength, strip off fat, and you will achieve a toned sexy body.

Benefits of Seated Oblique Twists

  • This exercise tones the side abdominals which many people forget to train when they perform crunches. It will develop the enviable V side muscles as seen on athletes.
  • A stronger abdominal and core prevents backache.
  • It builds strength and speed in other areas; especially sprint work and racquet sports.

It is important to note that when any undertaking any bodyweight exercise like a seated oblique twist, rest days are important to refuel the muscles. Nutrition is also important, especially on training days. Always try to beat your target number of repetitions. For beginners, try to perform 5 to 10 repetitions. Sticking to the same number of reps will not build a strong body over the long term.

The body is designed to build in strength, so performing the correct exercises and fueling the body with protein rich foods like eggs, red meat, fish, and nuts/seeds will help your muscles to grow. Rest is essential. If the body ever feels overworked through training or even basic work, it can break down and become ill.

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Finding Your Metabolic Type

Jul 22

Posted by Funkster in weight loss tips | No Comments

In order to lose weight, it is important to find out about your metabolic type. If you struggle to lose weight, look at the foods you are consuming throughout the day, or keep a food diary. Is your diet full of animal fats, or do you simply not eat enough throughout the day. Be honest with yourself. There are three metabolic types: slow, balanced, or fast. It is possible to change your current metabolic type with exercise and nutrition. Your current metabolism stems from your life style choices, it is nothing hereditary.

Slow Metabolic Type

Those with a slow metabolic type are often obese; suffer from chronic fatigue syndrome (ME), osteoporosis from lack of exercise, and Type 2 diabetes. Every person is born with a fast metabolic rate, but drugs, unhealthy diets, and lack of exercise gradually slow down the metabolism, enough to cause rapid weight gain and internal problems.

Individuals who suffer from a slow metabolism need to eat more alkaline foods like those found in fresh fruit and vegetables and refrain from consuming foods too high in acid like animal fats. It is essential to maintain the perfect PH balance in the body so that the body can work sufficiently, and boost the immune system to prevent toxic diseases.

With a slow metabolic rate, the body is not working sufficiently to burn the energy from food.

Balanced Metabolic Types

Individuals who have a balanced metabolism will often stay at a healthy weight throughout their lifetime. They consume health foods but also ‘treat’ themselves to the unhealthy foods – in moderation.

Fast Metabolic Types

Lean body types and those individuals who can consume fast food and stay at the same weight often have a high metabolism. It could be nervous tension in the body that causes them to burn up foods rapidly, or it could be an overactive thyroid gland – hyperthyroidism. Eating constantly also takes advantage of dietary thermogenesis – the calories burnt during digestion.

Find Out Your Metabolic Type

Answer the following questions correctly to confirm your current metabolic type.  Alternatively, visit your physician for a blood test.

Note how often you eat throughout the day.

a) Two to three meals per day.

b) Three meals per day with one light snack.

c) Three meals, with constant snacks throughout the day.

Note your lunchtime appetite.

a) Light appetite.

b) Normal appetite.

c) Ravenous appetite.

Note what you consume at breakfast.

a) Nothing.

b) Cereal, toast, or fruit.

c) Bacon, eggs etc.

Note the foods consumed at a buffet?

a) Chicken, fish, vegetables, deserts.

b) Both foods from a) and b) food groups.

c) Heavy foods full of fat.

Do you have a good attitude with food?

a) Occasionally, I do not eat.

b) Enjoy food and never miss a meal.

c) Food rules my life.

What are the reasons to cause your weight gain?

a) Wrong food choices.

b) No particular foods cause my weight gain.

c) Bread, sweets, or fruit.

If you chose more As than Bs or Cs, your metabolism is slow.

If you chose more Bs than As or have an equal number of each you have a balanced metabolism.

If you chose more Cs than As or Bs, you have a fast metabolism.

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