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Health Hack #7 Weight Training

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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

Health Hack #6 – The Benefits of the Sunshine Vitamin – Vitamin D

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Health Hacks

 

 

Health Hack #6 � The Benefits of the Sunshine Vitamin � Vitamin D

Think about vitamin D when you�re catching up on summer rays. Vitamin D is a�fat-soluble vitamin�in a family of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 genes in your body.

Your body produces vitamin D naturally when it�s directly exposed to sunlight. Besides getting vitamin D through sunlight, you can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of�calcium�and�phosphorus, and facilitating normal�immune system�function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

If your body doesn�t get enough vitamin D, you�re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).

  1. Vitamin D fights disease

In addition to its primary benefits, research suggests that vitamin D may also play a role in:

  1. Vitamin D reduces depression

Research has shown that vitamin D might play an important role in regulating mood and warding off�depression. In one�study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

  1. Vitamin D boosts weight loss

Consider adding vitamin D supplements to your diet if you�re trying to�lose weight�or prevent heart disease.

In one�study, people who took a daily vitamin D supplement didn�t lose a significant amount of weight, but were able to improve their heart disease risk markers.

In another�study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.

 

Beware of �D-ficiency�

Many lifestyle and environmental factors can affect your ability to get sufficient amounts of vitamin D

through the sun alone. These factors include:

  • being in an area with high pollution
  • using sunscreen
  • spending more time indoors
  • living in big cities where buildings block sunlight
  • having darker skin

These factors contribute to vitamin D deficiency in an increasing number of people. That�s why it�s important to get some of your vitamin D from sources besides sunlight.

The symptoms of a vitamin D deficiency in adults include:

  • tiredness,�aches and pains, and�a general sense of not feeling well
  • severe�boneor�muscle pain�or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
  • stress fractures, especially in your legs, pelvis, and hips

Doctors can diagnose a�vitamin D deficiency�by performing a simple blood test.

If you�re diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements. If you have a severe deficiency, they may instead recommend high-dose vitamin D tablets or liquids. You should also make sure to get vitamin D through sunlight and the foods you eat.

Food sources of vitamin D

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:

  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

How much do you need?

There has been some controversy over the amount of vitamin D needed for healthy functioning. Recent research indicates that you need more vitamin D than was once thought. Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you may need more vitamin D.

The�Institute of Food and Agricultural Sciences�reports new recommendations based on international units (IUs) per day. IUs are a standard type of measurement for drugs and vitamins. IUs help experts determine recommended dose, toxicity, and deficiency levels for each person.

One IU is not the same for each type of vitamin. An IU is determined by how much of a substance produces an effect in your body. The recommended IUs for vitamin D are:

  • children and teens: 600 IU
  • adults up to age 70: 600 IU
  • adults over age 70: 800 IU
  • pregnant or breastfeeding women: 600 IU

 

So, remember to get outdoors and soak up that Vitamin D! Until next time….

 

 

 

Natural Hormone Replacement Therapy in Marietta, Georgia

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Natural Hormone Replacement Therapy Marietta GeorgiaIt’s no secret that as we get older, our bodies begin to change in less than desirable ways. You may notice that your metabolism doesn’t function like it used to, leading to loss of lean muscle mass and weight gain, especially around the belly despite diet and exercise. You may notice that we don’t sleep as soundly as we used to and hit the afternoon slump particularly hard. Maybe your concentration span has shortened and you are feeling “foggy-headed” or even depressed.

All of these symptoms used to simply be seen as getting older and there is nothing you can do to stop or reverse them. But what if you could?

What if you could regain your metabolism, sound sleeping patterns, concentration, and even improve your day-to-day mood? What if what you had considered as your life “slowing down” could actually be reversed, allowing you to fully enjoy your life yet again?

At Advanta Total Health in Marietta, Georgia, we understand that you are just reaching your prime! There is no reason for you not to enjoy your life with all of the energy and focus that you need to live it to the fullest!

Hormone Replacement Therapy in Marietta, Georgia

Our natural hormone replacement therapy in Marietta, Georgia, could actually allow you to look and feel like you are 20 years younger by reversing the signs of aging at a hormonal level.

You see, as we age our bodies naturally begin to reduce the production of natural hormones such as testosterone, progesterone, and estrogen. All of these hormones play a vital role in regulating metabolism, bone density, cognition, and even mood. When these hormones are out of balance, so are we.

Our natural hormone replacement therapy�is uses natural, plant-based bio-identical hormones that work with your body. Unlike synthetic hormones, there is a minimal risk of side effects and can give you a wealth of benefits, such as:

  • Weight Loss
  • Increased Energy
  • Slowed or stopped hair loss
  • Improved mood
  • Improved sleep patterns
  • Increased sex drive and stamina
  • And so much more!

To learn more about our natural hormone replacement therapy in Marietta, Georgia, call�770.955.2225 today!

 

Reach your New Year’s Resolutions

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iStock_000017647542SmallWith 2013 drawing to a close, now is a great time to learn how to set goals for yourself in order to make effective New Year�s resolutions! While you may have a vague sense that you should change your habits, maybe by losing weight, being more organized, or some other fuzzy idea, this kind of thinking is not likely to help you stick to your goals. Many resolutions fail before February, but you can change this for yourself by creating goals that put you on the path to optimum health. Read more →

The Secret to a Long Life!

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For centuries we’ve been looking for it: The secret to a long life!

In my lifetime there have been dozens of studies to discover why some people live to be 120 or older.

None of these very expensive scientific studies discovered the ONE common denominator that ALL long-living people have but you, dear reader, in this article today, will find out what it is. When you do, you may think one of three things:

  • “That’s the stupidest thing I ever heard�
  • “Why did nobody ever figure this out?� or
  • “Wow, that’s really cool!”

Here�s some background… Read more →