When trying to lose weight, there are diet changes that can be made to improve weight loss efforts. Unfortunately, the body can easily switch from burning fat and carbohydrate calories to burning protein if not enough food is consumed during the day. If food and calorie reduction were enough to make all weight loss efforts successful, everyone would have the ability to quickly and healthily achieve a normal body weight and maintain that weight. In reality, the body needs movement and exercise to boost metabolism, maintain healthy system functions and maintain weight loss.

A Proper Exercise Program

Now exercise may seem like an easy change to add to your daily routine. The trouble lies in knowing how much exercise to add and when to add new changes to the routine. Too many people choose to hit the exercise routines full strength from the first moments they are trying to lose weight. If they have not exercised before, this can lead to painful muscles and injury. A personal trainer or fitness professional can help plan the right routine for a beginner that will build muscle and boost metabolism in a gradual way. The more gradual the program, the less apt the dieter will be to quit working out shortly after starting the exercise program.

Why Work Out to Improve Weight Loss

Working out is about more than just building muscle, during the workout calories are burned at an average of 200 to 500 per workout. Those calories alone can add up to an extra pound of weight loss every week. In addition, exercise has been linked to better sleep and when the body can rejuvenate during the night, energy levels are higher and recovery after workouts quicker.

Exercise routines require calories to complete, as calories are the bodies source of energy. The first calories used are carbohydrate stores in the body. After those stores are depleted, the body turns to fat for its energy. Longer, moderately paced workouts tend to burn more fat calories that fast, strong workouts. Again, a personal trainer can create the perfect workout for fat burning and increased weight loss based upon your body structure and physical fitness level.

Getting in and out of the gym in 20 minutes or less may be the selling point for many at home workout programs, but these programs are designed for people who are already in generally good shape or those starting out for the first time with a fitness routine. After a short period of time, the new fitness program will grow old and the body will learn the movements being used during the 20 minute program. This means the body will show fewer gains in muscle and fewer calories burned. Weight loss can slow and even cruise to a stop. The best fitness program is one that is modified over time consistently changing the stress on the muscles and the heart. These programs can change every week or even daily with the help of a professional.

Working out and getting fit is not something just for athletes and people who are maintaining a healthy weight. Losing weight requires a whole body workout that starts out slow and progresses over time. The push and drive from a professional along with the skill needed to plan and implement the programs is the best possible solution.

No one is immune to injuries—they can happen anywhere, and at almost any time. Due to engaging in substantial physical activity, athletes are perhaps more prone to injuries than non-athletes. In “Concepts of Athletic Training” by Ronald P. Pfeiffer and Brent C. Magnus, it is succinctly stated that an athlete’s diet plays a critical, if not essential role, in performance. Hence, proper nutrition is vital to tissue healing and recovery. Pfeiffer and Magnus also cite that many injured athletes are highly concerned about weight gain during periods of inactivity; some athletes find it hard to change eating habits to lower their calorie consumption when they are not exercising. It is possible for some injured athletes to continue exercising with alternate activity (e.g. riding a stationary bike) thereby burning excess calories. However, athletes suffering from infectious ailments may not be able to shed excess calories through exercising. In this case, athletes should be mindful of reducing their calorie intake until they are healthy. Pfeiffer and Magnus add that supplementing adequate amounts of vitamins and minerals is essential to injury recovery.

Injuries come in different forms: sprains (ligament tissue injury), strains (muscle or tendon tissue injury), and fractures (bone tissue injury). When striving for injury recovery, it is important to set nutritional goals so a quicker recovery can be attained. The first nutritional goal is to balance the inflammation, which happens at the onset of an injury. Balancing inflammation is a protective, healing mechanism, which is critical to the initial healing process, but also needs to be controlled; neglecting to control the inflammation can result in scar tissue being formed. The second nutritional goal is to allow optimal injury healing—5 to 7 days post injury/surgery causes skeletal muscle breakdown, resulting in hormonal and metabolic reactions, which suppress the immune system. The third nutritional goal is to support tissue healing. Tendons and ligaments typically have poor blood supply; therefore, incomplete healing is typical after injury. Incomplete healing can cause severe pain and feebleness, disrupting the individual’s return to an optimal healthful state. The fourth and final nutritional goal is to fix protein and calorie imbalance.

To offset possible muscle breakdown that can happen after injury, it is essential to increase your protein consumption. Strive for 1.5 -2gr per pound of bodyweight and divide protein meals among 4 to 6 smaller meals throughout the day. Protein meals may include poultry, fish, eggs, lean beef, cottage cheese, and whey protein powder.

Good sources of carbohydrates include vegetables, fruits, beans, whole grains, legumes and oats; sugars and refined carbohydrates should be avoided. During the early stages of injury, consume carbohydrates in sufficient quantities so you have enough calories; however, after a week or two after injury/surgery, cut back on the carbohydrates, particularly if weight gain is a concern.

Fats are staunchly effectively in reducing inflammation; use Omega-3s and monounsaturated fat for this purpose. Recommended fat sources include fatty fish (e.g. mackerel, sardines, and salmon), nuts, olive oil, pumpkins, avocado, and flaxseeds. Avoid trans fat, omega-6 fats, and saturated fats, which can block healing by elevating inflammation.

Vitamin A helps with injury recovery by boosting the immune function, and promoting cell growth or repair and bone development. Food sources of Vitamin A include carrots, mangos, liver, sweet potatoes, spinach, papaya, and red peppers. Vitamin C is effective for collagen formation, increasing immune function, and replenishing the blood levels of vitamin C caused by an injury. Vitamin C food sources include broccoli, red peppers, cabbage, oranges, strawberries, cantaloupe, and grapefruit. Zinc is recommended for enzyme reactions and wound healing. Some zinc food sources are seafood, sunflower seeds, and almonds. Supplements, such as fish oil, amino acid (e.g. ornithine and glutamine), and HMB (beta-hydroxy beta-methylbutyrate) are also helpful in injury recovery.

Jean Carper, author and nutrition columnist for USA Weekend magazine advises that curry powder contains curcumin, which is an anti-inflammatory source. Both athletes and non-athletes who suffer chronic back, knee, and shoulder pain should take note of curcumin’s powerful ability to alleviate inflammation. When applied immediately following an injury, ice packs are useful in reducing swelling. Further, drinking adequate amounts of water helps to heal severe joint pain and quickens recovery during injury rehabilitation.

You want your body to be in wonderful condition before you leap on a pair of skis, seriously consider the muscles and joints you will be using while you skillfully ski the slopes in your stylish attire. Looking good on the outside is great but having that same glamour inside is a necessity when you are skiing. Preparing for ski season involves diet, no doubt you’ve heard it a million times; eat. Diet is a major factor, take time out of your busy day to eat properly. Your body will be pounded by the cold weather, damp, and the germs of other people, it must be up to the challenge. Cold weather can do terrible things when your joints and muscles are not at their best.

You need to start your exercise program at least 8 weeks before your skiing trip, sudden body strain can cause serious injury. The need for lasting muscle power and a good lung capacity is critical when skiing; your body has to be strong. Being able to bend and twist in ways you haven’t thought about may be necessary if you take a spill, flexibility is as important as good equipment.

Picture yourself looking sleek while you ski the slopes, a picture of smooth in motion. Now begin the work to get you there. Think of every muscle you might use while skiing and exercise it, the biceps, calves, back, thighs, and a few others. Your body must be prepared if this daydream of smooth is to become a reality. Exercise the whole body on a regular basis using your legs, knees, thighs, back, and arm muscles.

Skiing is such a wonderful hobby it is worth the extra effort to get into shape. Walking up and down stairs, doing a few push ups to strengthen parts of the body used most for skiing. It is so important to be able to lift your own body weight with any outdoor activity; you never know what you will need to do so your entire body must be strong. Do pull ups even if you do them on your door frame.

Jogging is one way to get your body in shape, gliding down a ski slope is no time to find yourself out of breath, your lung capacity is very important. Jogging will help get your cardiovascular system stronger and increase your overall stamina. You don’t want to wimp out on the slopes. Use weights to increase leg strength, you will need your legs in extra good condition to help you look good on the slopes. Moving your legs in deep snow is not easy without skis, so you can only imagine the difficulty with skis strapped to your feet.

Preparing for ski season also involves your attire, clothing that keeps your body as dry as possible can be a life saver, when your body is wet the cold is not your friend. Hats are small items but a large percentage of your body heat is lost through your head; wear your hat. There are some great outfits in the ski shops and sporting good stores, don’t hesitate to make the investment.

Athletes, both professional and amateur, are prone to numerous injuries during their careers.  The body takes a beating while engaging in sports.  Many of the injuries athletes sustain can be prevented, allowing the individual to avoid uncomfortable procedures and medical devices as well as keeping them ‘in the game’.  One of the most preventable injuries in sports today is an injury revolving around the ACL.

What is the ACL?

The ACL – anterior cruciate ligament – is a major ligament that is found in the knee.  It is responsible for keeping the knee from moving too much, limiting the joint’s range of motion and stabilizing leg movement.  The ACL is attached to the front and top of the tibia and stretches diagonally up to attach to the back and bottom of the femur.  People who complain of their knee ‘giving out’ or ‘popping’ usually have some form of ACL injury.

How does an ACL injury occur?

ACL injuries can occur during sports related activities as well as during regular day to day activities.  Most of them are due to sports but the ACL can tear during a motor vehicle accident, a fall, a work related accident, rough play or during other activities that causes the knee to move in a direction it is not supposed to naturally go in.  The majority of ACL injuries fall under the heading of ‘non-contact’ injuries.  This means that the injury happens without another person being involved.  For example, an athlete can turn on their foot the wrong way during a pivot or land improperly from a jump and tear the ACL.  A good sign that the ACL is injured is the knee giving out from under the person when the ligament is torn.

A torn ACL that is due to non-contact usually occurs when there is a rapid deceleration of the body and the knee joint.  If the body is not properly placed during a sport or physical activity, the ACL can be stressed and overloaded.  When this happens, the ACL will tear.  The knee is not stable and the pressure from the hips and ankles place it in a state of weakness.  The muscles in the shins and thighs attempt to control the deceleration of the body and this causes the aforementioned stress and overload to the ACL. Read the rest of this entry »

We all have heard the age old treatment for a sprain: put some ice on it. There is little doubt about the ability for cold temperatures compressed on an injury to reduce inflammation and swelling and to ease pain. The most common use of this method in sports medicine is in the acronym R.I.C.E., which stands for Rest, Ice, Compression, and Elevation. Go to any trainer after an injury and in one form or another they will mention all of these practices for treatment of the majority of sports injuries.

But at this point in treating an injury the damage is usually already done. Most athletes will overlook minor aches and sprains until they become very painful or reduce range of motion. Once the injury is looked at by a medical professional it is likely that they had not been properly treated since being injured. This can cause more inflammation (and pain). If an athlete begins treating their own injury as soon as they are injured it can reduce recovery time and avoid excessive swelling.

When a muscle, tendon, or ligament is, torn—which is what happens in most sports injuries—blood cells and fluid escape into muscle fibers and cause bruising and swelling visible on the skin. Applying cold to the location of an injury significantly slows this process and reduces damage to tissue associated with excessive swelling. Even more helpful is if cold is applied as soon as an injury is sustained. The less time an injury has to swell the better.

One need only look no further than professional sports to find examples of cryotherapy (the use of cold therapy to treat injuries) in use. For instance, in nearly every professional soccer league there are probably more ankle injuries than in any other sport, and rushing to the aid of every fallen soccer player is a team of trainers armed with cold spray. Skin refrigerants are a fast way to start cryotherapy. Drenching an injury in ice cold water also can have the same affect. The intent is not heal the injury but to simply slow the swelling process.

The most high profile instance of cryotherapy and quick injury intervention in recent memory was that of the Buffalo Bills’ Kevin Everett. Everett sustained a spinal cord injury during a game in 2007. Instantly after the impact Everett’s body was completely motionless. For the National Football League it is the worst-case-scenario with more than a serious chance for Everett to end up paralyzed.  Luckily for Everett one of the team doctors, Dr. Andrew Cappuccino, was a believer of the benefits of cryotherapy and was on scene when Everett sustained his injury and started cold therapy as soon as the ambulance drive to the hospital. Dr. Cappuccino said of cold therapy, in regards to treating Everett’s injuries, “cold therapy is responsible for Everett’s ability to move his arms and legs days later.”

Kevin Everett went from near-total paralysis to gradual movement in days, and his doctors strongly believe that stopping the swelling in his vertebrae before it started played a big role. The doctors also stressed that it is uncommon for most patients to get treatment like Everett did so soon after an injury. Since most don’t have a team of doctors standing by during their rec-league flag football games, it is up to each athlete to start their own treatment as soon as they sustain an injury.

Every moment is crucial the first step to getting back to competing is acting quickly. All of the greatest athletes hate injuries mostly because they keep them from doing what they love—playing the game.

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- Millennium Physical Therapy