Health Hack #7 Weight Training

 

 

Health Hack #7: Weight Training

By Richard P. Schuyler D.C.

 

So, it’s that time of the year again!!  You are OVER eating like a pig for the holidays and more than a little disgusted at the weight you put on.  Maybe you just want to lose those extra pounds or maybe you want to finally get the body you’ve always dreamt of.

For years I’ve seen my patients firmly resolve to lose weight and get in shape for the new year but then fail to achieve their goal. Maybe they purchase a gym membership or buy  $1,000 worth of exercise equipment only to QUIT exercising after a couple of weeks.  The reasons I hear most are:

 

  1. Exercising hurt them.
  2. They didn’t have enough time.
  3. It was monotonous.
  4. They didn’t see any progress
  5. All the above.

 

These can ALL be valid reasons to not exercise.  But what if some or ALL those problems could be solved so there is little or no reason not to look the way you really desire??

 

Looking at people with strong, attractive powerful bodies you wonder!!.

How do THEY do it??

Is it genetics? Training secrets? Secret supplements?  Living at the gym?  Steroids?? 

Well the truth is these factors DO matter.  But!! There IS an easier way, a safer way AND a more efficient way to get strong and lean and fast and hardly ANYBODY will tell you about it.

In the following few Health Hacks you will be seeing a step-by-step approach to losing weight, gaining muscle and feeling younger.  Keep reading and it may just change your life!!

For years I studied biomechanics and neurophysiology and wondered what is the BEST way to build muscle and burn fat.  It wasn’t until a few years ago that I found out what that method is.  After several studies the best muscle building systems were published in the last decade, it became clear just how to get the best results in the gym for EVERYBODY!!  You CAN know the secrets that successful body builders have used for years.  WHY? Because I’ve spent 30 years around body builders and athletes AND lifting weights.  On top of that I’ve treated many very successful athletes.  So, I’ve seen how to maximize athletic performance from both sides and know WHY the system you are about to learn about MAKES SENSE!!

SO much information about body building is contradictory and confusing!!  It can be intimidating and frustrating because, frankly, too many “experts” on weight training give you wrong information.  You see guys in the gym who are HUGE doing things that will, eventually, destroy their backs!!!  They think that, because they’ve gotten away with it for so long it must be OK!!  But sooner or later it WILL catch up to them and they’ll end up at chiropractor or (worse) the orthopedic surgeon.

So, stay if you want to be a body builder OR simply lose a few pounds so you can fit into clothes that are a size or two too small and KEEP READING to discover how to:

  1. Build muscle FAST.
  2. Lose fat and Get lean.
  3. Avoid injuries.
  4. Feel more energetic and happier
  5. Cut gym time in HALF and…
  6. Work out EVERY DAY if you want to really surpass the average body builder.

 

Fact: Exercise produces ENDORPHINS that make you HAPPY!!

 

Fact: Muscle tissue BURNS fat so the more you have the slimmer you get AND the faster you get slim.

 

So now that I have your interest I’ll get to the point and begin helping you get the body you want and get it fast.  The simplest way to describe this revolutionary system for strength training and weight loss is…..

 

THE PUSH-PULL SYSTEM

 

WHY The Push-Pull Method?  …and WHY is it important to explain it to you?

ANSWER: It’s a very simple but powerful system of building muscle quickly and easily BUT it comes from decades of research in neurophysiology (which is a big word for “just exactly how do muscles work”).  The reason it’s important to understand a little neurophysiology is: because the more you understand about WHY you are doing something the more likely you are to actually DO it!!

Neurophysiology FOR DUMMIES:

It may sound silly to say this but… Muscles work by pulling.  They can’t PUSH!!!   That means when your muscles move they get SHORTER.  Muscle fibers called myofibrils contract (shorten) when your nerves tell them to. This PULLS the bones they attach to either toward each other (flexion) or away from each other (extension).  So when you FLEX your muscles you aren’t necessarily FLEXING the bones they attach to.  Your arms and legs have muscles on both the front and back of them. The muscles attached to the front of your arms FLEX the arms while the ones in the back EXTEND them.  Here’s an example: the biceps (on the front of your arm) pulls your forearm toward your upper arm (flexion).  Your triceps (on the back of the arm) pulls your forearm AWAY from your upper arm (extension).  See!! It’s really simple.

The reason the Push/Pull system works better than any other is, by ONLY doing push exercises on one day and ONLY pull exercises on the other, you NEVER overwork your muscles.  That means they get bigger and stronger FASTER, with fewer injuries AND less pain.

So that’s our first installment on getting in shape for 2019.  Our next episode of Health Hacks will explain exactly HOW to use the Push/Pull system, get the body of your dreams and keep that New Year’s promise to yourself….

Yours in Health,

Dr. Schuyler

Get Your Bounce Back With A Myers Cocktail

Snow, ice, and freezing temperatures giving you the winter blues?

Looking to boost your energy or enhance your vitality?

It can be tough to find preventive measures that are covered by insurance, but we have an option for you today…

You can utilize a form of intravenous vitamin/mineral therapy called a Myers’ Cocktail.

Vitamin Infusion Therapy

First off, you might be wondering what vitamin infusion therapy (also known as IV Therapy) is.

Quite simply, it is a vitamin or vitamins mixed with minerals that are administered intravenously.

IV Therapy has been featured on the Dr. Oz show  and has been used for preventive and reparation purposes.

Why not just go to the vitamin store and grab your favorite gummy vitamins?

  • Faster Results: Results of IV Therapy can be nearly instant! The results from a single infusion can even last weeks or months.
  • Higher Vitamin Levels: IV Therapy of Vitamin C can raise blood levels 50 – 100 times higher than oral supplements.

How Will You Benefit

IV Therapy isn’t  a new-fangled idea. Dr. John Myers treated patients with a multitude of problems for over 25 years with what is now known as a “Myers Cocktail”.

Vitamins and nutrients (Vitamins C, D, B, Magnesium, etc), or the lack there of, are intertwined with many health problems.  Check out this list of useful scenarios where the Meyer’s Cocktail can provide benefit:

  • Feeling fatigued or have chronic fatigue syndrome? IV therapy can give you the boost you’ve been looking for.
  • Feel a cold coming on? 50% of those treated for oncoming cold and flu’s experience immediate relief and resolution of symptoms. Others see a significant decrease in the length of illness.
  • Help with Fibromyalgia: some experience immediate results and others require 3+ sessions.
  • Magnesium is one of the main ingredients in the Myers Cocktail and is useful in treating high blood pressure, acute migraines, cancer prevention and heart attack prevention. Again, regularly scheduled treatments may be required for optimal benefits.
  • Going out the night before your wedding or an important business meeting? Try a Myer’s Cocktail for that hangover cure in the morning!

Learning More

Contact Advanta Total Health to learn more about IV Therpay or schedule your appointment.

Myer’s Cocktail (IV Therapy) from Advanta is covered by most insurance plans, including Medicare.

 

Active Minds: Keep Your Brain Sharp as you Age

Active Minds: Keep Your Brain Sharp as you AgeDo you find that more and more you’re forgetting the simplest things? Do you go into a room and forget why you wanted to be there? Or do you have a problem with people’s names? Forgetting things and having problems concentrating is common – particularly as you get older. But aging does not have to be associated with memory problems. It is possible to keep your mind sharp and quick as you get older, which will give you a better quality of life and a lower risk of dementia. Take a look at these ways to train your brain to stay in shape.

1. Give your brain a workout

You need to exercise your body so you keep your muscles strong and your heart healthy, and you need to exercise your mind if you want to be thinking clearly throughout your life. Many people get into the habit of doing things in the easiest possible way, which does not help when you are trying to keep your mind active. Complete some mentally challenging activities every day such as crosswords or puzzles, and vary the way you do things so you are forced to pay attention to your activities and your surroundings. Drive a different way to work, read an article you wouldn’t normally read, or eat your dinner using the opposite hand to hold the fork. Use your brain, don’t lose it.

2. Organization is key

Give your brain a fighting chance and make sure you are as organized as you can be. If all your documents and items are in the right place you won’t waste time looking for things and you will also be able to focus your mind on more important matters. Make use of all the things at your disposal to become better organized so you don’t forget important dates and facts – use apps for your phone, a traditional desk diary, planners, and notebooks.

3. Your diet helps your brain

It is important to eat a healthy diet so your brain and your body are fit and well. Cut out saturated fats and include plenty of lean meat and fish, wholegrains, vegetables, and fruit. Drink plenty of water as dehydration can contribute to poor concentration and memory lapses.

4. Sleep well

Set your neural pathways and repair your brain functions with a good rest overnight. Sleep is important in many ways, not least because it helps you function better mentally during the day.

4 Reasons Why Fruits and Vegetables are Good for You

4 Reasons Why Fruits and Vegetables are Good for YouA balanced and healthy diet is essential for everyone, whether you want to lose weight, have more energy, keep well, or get fit. And a balanced diet is not complete without the addition of plenty of fruits and vegetables. Eating lots of fruit and vegetables on a daily basis offers many different health and wellbeing benefits, including heart protection and protection against disease. Choose a variety of different types of vegetables and fruit for the optimum nutritional benefit. You should try to eat between 3 and 6 cups of vegetables and fruit each day – if you can eat more, all the better. Fruit and vegetables should make up the bulk of your meals as they are low in calories and packed with nutrients.

Here’s why fruits and vegetables should occupy an important place in your diet.

  1. Fruit and vegetables offer heart-healthy benefits. Studies show that the people who eat the most vegetables and fruits have the lowest risk of suffering from heart disease and stroke. With heart disease and stroke the biggest killers in America, it is important to lower your risk in any way you can. Fill half your plate with fruit and vegetables at every meal. You can also lower your blood pressure by eating more fruit and vegetables.
  2. You can lower your cancer risk with fruits and vegetables. Certain forms of cancer can be avoided, experts say, when you enjoy a diet rich in fruits and vegetables. Leafy greens, cruciferous vegetables, and citrus fruits, are particularly useful for protecting against lung cancer, stomach cancer, mouth cancer, and throat cancer.
  3. Fruits and vegetables improve your digestion. Get a healthy digestive system by eating fruits and vegetables. These foods reduce the risk of constipation and help you avoid disease by clearing blockages and keeping your digestive system healthy. It is the fiber in fruits and vegetables that makes a difference – choose whole fruits and not juice as this is where the fiber remains.
  4. Eating fruits and vegetables can even help protect your eyes. Vitamin A, which is found in many different fruits and vegetables including carrots, cantaloupe, and sweet potato, helps night vision and you can also protect against macular degeneration and cataracts with fruit and veggies.

No Time to Exercise? 7 Tips to Get More in Your Life

No Time to Exercise? 7 Tips to Get More in Your LifeIn the real world, an hour to exercise every day is an impossible dream for many people. If you have a family, a job, or any other commitments, finding time for a workout can be more challenging than the workout itself. If you have no time to exercise don’t give up on your fitness goals – check out these seven tips for fitting exercise into a packed schedule.

  1. Get up earlier to fit exercise into the beginning of your day. Don’t try to wake up at 5am every morning if you are not used to this schedule, but you could try to go to bed 30 minutes earlier and wake up for a brisk walk or a yoga session.
  2. Use your commute as a chance for a workout. Why stay stuck in traffic when you could be walking to work or running there instead? If you live too far away or you take public transport, get off one or two stops earlier and walk the extra distance.
  3. Be active in front of the TV. Installing a stationary bike or a treadmill is excellent for working out while you catch up with your favorite shows. But if you cannot do this, buy a jump rope and skip while watching, or do lunges and push-ups.
  4. Sit on a fitness ball to work at the computer, make phone calls or watch movies. You strengthen your core and you can also add extra exercises to work your muscles.
  5. Include your kids in the fitness regime. It can be hard to find time for a workout when you have young children. Take babies in a stroller or baby carrier while you walk or run. Play games with older children in the park and fit in some exercises on the equipment while they join in or play their own games.
  6. Fit a workout into your lunch hour. You have a valuable opportunity for fitness in your lunch hour – 30 minutes of walking, running or time at the gym still leaves you enough to change and get back to the office. You tend to be more productive in the afternoon if you have made the space and time for exercise at midday.
  7. Make fitness part of your life – don’t miss an opportunity to work out, whether that means climbing the stairs rather than taking the elevator, or fast-walking round the mall.

3 Top Tips for Beginning Exercise After 50

3 Top Tips for Beginning Exercise After 50It can be difficult to know where to start when you want to begin an exercise regime after the age of 50. If you are new to exercise or it has been many years since you were last active, starting to work out can be a challenge. But exercise is highly beneficial at any stage of life – and particularly as you get older. Here’s how to start a fitness routine over 50.

1.       Include a complete range of activities to benefit your whole health.

It is important to enjoy a variety of different activities so you benefit your health in different ways. This is especially important as you get older. You should include cardiovascular exercise, stretching, and strength training. Cardiovascular exercise helps your heart and improves blood flow around the body. It also increases your stamina so you are better able to take part in everyday activities without getting out of breath. You should try for 20 minutes of cardiovascular work per session, three or four times a week. Stretching is good for maintaining movement in your joints and avoiding conditions like osteoarthritis – Pilates and yoga are good. Strength training is using weights or resistance to condition and strengthen the muscles. You can also reduce the risk of injury to your back.

2.       Make exercise a part of your everyday routine.

You don’t need to go to the gym five days a week in order to get fit. Activities that move your body all help to increase your fitness, whether this movement takes place on the treadmill or when walking around the mall. Try to build up your fitness by looking for ways to be active in your day to day life. For example:

  • Go walking whenever you can. If you have a dog, take him for long walks. If you don’t have a dog, borrow one. Park several blocks away from your destination so you have to walk the extra distance. Always walk to talk to your colleagues rather than emailing or calling.
  • Make sure you have some comfortable shoes in the car or your bag so you can be active at a moment’s notice.
  • Take the stairs instead of the elevator.

3.       Choose activities you enjoy.

Don’t struggle through an exercise class if you hate it – choose something you love and it won’t feel like you’re working out. For example, you can take a dance class or go swimming.

4 Ways to Prevent Summer Heat Dangers

4 Ways to Prevent Summer Heat DangersSummer heat is on the increase and it can be a serious health problem. Heat waves in the summer cause heat-related illnesses that can be fatal – heat stroke, for instance, is very serious. Every year hundreds of people in the US die from the heat. You are more likely to suffer problems in the city as the concrete traps a lot of heat and releases it at night, and you are more likely to suffer if you are an older adult, a young child, or you have a chronic health condition. However, heat can make life difficult for everyone. Here’s how to prevent heat-related dangers this summer.

1.       Understand the dangers of heat

Heat can cause health problems when the air temperature climbs higher than your normal body temperature. This makes it difficult for your body to cool itself using sweat. When the body temperature rises it can result in heat-illness symptoms, and may even be fatal.

2.       Spot the heat-illness symptoms

Make sure you keep an eye on young children and the elderly in order to promptly identify symptoms of heat illness. The most common heat problems include the following:

  • Heat cramps – most commonly experienced when you have been exercising in extreme heat as a result of an imbalance of salts, these cramps affect your legs and abdomen.
  • Fainting – a drop in blood pressure may result in fainting. This is more common if you are not used to the heat.
  • Heat exhaustion – your body temperature rises but is not extremely high. You may also suffer from nausea, headaches, weakness, and dizziness.
  • Heat stroke – your body temperature soars to a dangerous level. Heat stroke also causes confusion, rapid heart rate and weak pulse, difficulties breathing, exhaustion, vomiting, and unconsciousness. Call 911 if you suspect heat stroke as this condition can be fatal if not treated.

3.       Take steps to cool down

4.       Prevent overheating

  • Move to a cool place, preferably an air-conditioned room. Rest and recover from heat-related symptoms.
  • Remove excess clothing and apply cool compresses to the skin.

Drink plenty of water throughout the day in order to keep healthy and happy in the heat. It is important to keep your fluid levels high even when you do not feel thirsty. Acclimatize slowly if you are going into a hot environment and you are not used to extreme heat. Take it easy and do not overdo it – compete any heavy activities later in the day.

Sunburn Dangers: 10 Fast Facts

Sunburn Dangers: 10 Fast FactsDid you know that sunburn can have long-term effects on your skin? Sunburn causes red, painful and irritated skin but it also may cause serious consequences like skin cancer and premature aging. Here’s all you need to know about sunburn and how it affects your health.

Who Suffers from Sunburn?

  1. Anyone can suffer from sunburn. It’s not only the fair skinned, light-haired people who get burned. Even those with dark skin can be burned. However, you are more likely to suffer sunburn if you have less melanin in your skin – the pigment that causes the skin to look tanned.
  2. Babies and children are at particular risk of sunburn and should be carefully protected from sun exposure.
  3. You are most likely to get burned when the sun is at its highest and strongest but sunburn can also occur at other times. You can even get burned when the light reflects off snow.

Effects of Sunburn

  1. Sunburn and repeated exposure to the sun causes photoaging or premature aging. This is when the skin looks older than it actually is because you have lines and wrinkles, dark spots, rough patches, sagging skin, and freckles.
  2. Experiencing sunburn increases your risk of suffering from skin cancer. If you burn your skin as a child you dramatically increase the chances of getting skin cancer as an adult. People with fair skin that burn easily are most likely to suffer from skin cancers like melanoma, although anyone can be affected when the skin is damaged over a long period of time.
  3. Sunburn may result in severe infection if the skin is blistered and cracked to allow bacteria to enter. If your sunburn becomes infected you will need medical attention.
  4. Sunburn can cause eye damage, painful and gritty eyes, cataracts, and snow blindness.

How to Prevent and Treat Sunburn

  1. Prevention is the only way to avoid these health problems. Avoid over-exposure to the sun and seek the shade when the sun is at its strongest. Wear protective clothing and a wide-brimmed hat, plus sunglasses. Apply sunscreen and make sure you continue to reapply throughout the time you are outdoors.
  2. If your skin is burned, stay out of the sun completely.
  3. Cool damaged skin with a cool compress or cloth. Moisturize the area to prevent peeling and dryness.

15 Top Sleep Tips

15 Top Sleep TipsAre you fed up of waking each morning feeling drained and miserable? Are you searching for a decent night’s sleep so you can feel better throughout the day? Millions of people with busy, stressful lives find it difficult to fall asleep and stay asleep. If you are one of these people, read on for some positive ideas for getting better rest.

Bedtime Routines

  • Set yourself a sleep schedule where you go to bed and wake up at the same time each day, even at the weekends.
  • Create a bedtime ritual where you wind down after the day by taking a warm bath, listening to music, or settling down with an enjoyable book.
  • Try some stretching or yoga before bed to clear your mind and help your muscles unwind.
  • Deep breathing and meditation are also good for unwinding before sleep.

Daytime Advice

  • Get lots of light during the day to help reset your sleep patterns and encourage a more restful night.
  • Get some exercise throughout the day (although not right before bed) which will help lower your stress levels and make it easier to fall asleep.
  • Don’t eat a heavy meal right before you go to sleep as you will have problems with your digestion. Try not to have spicy foods or fatty foods too late in the day.
  • Avoid drinking alcohol right before you go to bed as it can interfere with your sleep patterns and make it more difficult to get restful sleep.
  • Stop drinking caffeine after around 3pm – caffeine stays in your system for many hours and makes it harder to fall asleep.
  • Avoid drinking too much liquid right before bed.
  • Are you letting stress get on top of you? Find out how to manage stress and anxiety to prevent it messing with your sleep.

Bedroom Tips

  • Keep your bedroom as quiet as possible by moving ticking clocks out of the room, putting up heavy drapes, and using ear plugs if you cannot avoid noise from traffic or a partner’s snoring.
  • Keep the room cool – not too hot, and not too cold.
  • Move the TV out of the bedroom and switch off your devices like iPads and phones before you settle down to sleep.
  • Make sure your mattress is supportive and not worn out – consider replacing your mattress if you are being kept awake in an uncomfortable position.

Meditation: 5 Top Health Benefits

Meditation: 5 Top Health BenefitsMeditation is an ancient art which has highly modern relevance. Everyday life today is busy, stressful, and full-on – most people find it tough to achieve a balance between getting everything done and taking time out to relax. If you have too much on your plate and find it difficult to deal with stress then you may benefit from the powers of meditation.

How Meditation Helps Your Health

  • You gain greater clarity of thought and focus. Meditation is the act of focusing your mind and turning your attention inwards. This action is transferable to your everyday life even when you are not meditating – you are better able to concentrate on tasks and see things in perspective.
  • Lower levels of anxiety. Meditation is used as a technique to lower levels of anxiety and treat anxiety when it is a long-term health condition.
  • Better reaction to stressful situations. Many people find they are better able to deal with stressful and irritating situations in everyday life when they are meditating on a regular basis. Meditation gives you perspective on these irritations.
  • Meditation affects the cortisol levels in your body. Cortisol is a stress hormone and lower levels of this hormone benefit your body – many diseases and conditions are linked to stress and lowering stress levels is a big advantage when it comes to your overall health.
  • Balance your emotional state. Meditation can help you feel more in control and in a better emotional place. Practicing meditation on a regular basis leads to a more positive outlook, according to many people.

How to Meditate

There are many different ways to meditate but the overall aim and technique is the same. Meditation allows you to focus your mind and turn your attention inward so you feel more relaxed and better able to deal with stress.  The simplest way to begin to meditate is to choose five minutes when you won’t be disturbed, sit in a comfortable position, and close your eyes. Focus on your breath as you sit in silence. If thoughts come into your mind then acknowledge them and let them go. Here are some of the techniques you can use for meditation. Experiment so see which practice best suits you and your lifestyle:

  • Guided meditation is the process of visualizing situations or places where you feel secure and which you find positive and uplifting.
  • Mantra meditation is where you use a word or phrase, repeated silently, to focus your mind and prevent intrusive thoughts.
  • Mindfulness meditation encourages you to focus on the present moment and be aware of exactly what you are feeling and experiencing.
  • Transcendental meditation uses a mantra to bring inward focus.
  • Yoga is a form of meditation where postures are combined with deep breathing to bring inner clarity and peace.