Dre Fitness

December 27, 2010December 27, 2010

Women and Weights: 3 Magic Bullet Exercises for Fat Loss and a Toned Body

What image comes to mind when you think of Weight Lifting?

It’s clear that muscles have a significance among the male community, but women prefer to retain a sense of feminineness.

That’s cool with me, because some of the most feminine looking women use weights for physical activity.

Hips don’t lie.

The 0.7 :: 1.0 Waist / Hip ratio is one of the most prized ideals of womanhood.

As swaggering as it sounds, this type of waist/hip ratio can grab the attention of any… simple man.

Ah, of course it’s not for men, but for you, lady.

The Magic Bullet Exercises:

1. Lunges and lunge variations (Glutes, hips, quads, hamstrings, fat loss)

Lunges and its variations will stabilize, balance, and develop the hip and leg musculature.

A few weeks of dedicated lunges can make a significant improvement in the fitness, ability, and feminine appearance of a woman.

Lunge variations are such as… backwards, to the side, to a platform, etc.

2. The Plank (abs, core, waist)

This is not actually a weighted exercise because all it involves is your body weight. It will develop the core in a functional way, which can tighten your belly and keep you injury-free simultaneously.

The Plank, how long can YOU hold it?

3. Single Leg Deadlift (Hamstrings, glutes, lower back, fat loss)

You don’t see this too often in the gym, but when you do see it… you’ll know it. And you’ll know that it works. This is a highly functional exercise that develops the hamstrings and glutes in a balanced way.

do this if you want awesome hamstrings and glutes

Since the exercise is single-legged, you use less weight for greater benefit and helps to keep your lower back strong and healthy. Less weight for more benefit also means there will be less overall “growth stimulus” so you can have ZERO worry about looking like a professional male bodybuilder.

The Fact is that Weights have many benefits for women.

The question is, do you have the dedication?

Best to all, and good luck.

Physical Fitness by Dre

December 26, 2010December 26, 2010

— 1 Comment

5 More Weight Loss Quick Tips

The Holiday season is just about done…

And you may be noticing the consequences of imbibing holiday booze with all those potatoes.

Oh my...so many potatoes.

I’m with you, man.

So you can do it alone or we can do it together.

Let’s turn up the furnace.

Santa has his own Christmas wishes...

Lets light the fire in the metabolic sense.

We want to burn off the fat you gained over the holidays because over time fat will accumulate and cause more trouble down the line.

Maybe you want to look good too, and that’s fine.

So here’s some quick TIPS for Weight Loss after Thanksgiving, Christmas, and even New Years.

Quick Fat Loss Tip #1: Throw out the Junk food, literally just WASTE IT!

I want you to waste your food! Just the really bad stuff.

If you have any leftover pies, ice cream, and egg nogg, go ahead and throw it down the garbage disposal.

Wasting junk food helps us lose. Lose weight.

You don’t need it. Wasting food can be good because these are empty calories. They’ll do more harm than good.

Savor your last bites, and throw the rest away. Do it now.

Quick Fat Loss Tip #2: Up the Protein

It’s almost guaranteed that your muscles are filled to the max with muscular stores of glycogen from carbohydrate consumption. In other words, if you consume more carbs, it will probably only be added as bodyfat and you don’t want that.

Note to self, do not google woman eating meat ever again.

There are quite a few benefits of protein when it comes to burning fat:

Essential feel-good amino acids so you don’t feel like eating more junk
Low glycemic index, so it won’t cause a spike in blood sugar
Fulfilling and filling, so you don’t keep eating
Acts as building blocks of muscle, meaning you could potentially increase glycogen capacity and therefore can handle carbs better.

Lean proteins like chicken, fish, turkey, cottage cheese, eggs, and whey will help you burn fat into the New Year.

Quick Fat Loss Tip #3: Sleep it off

Research shows that people who get less than five hours of sleep will gain more fat than those who get seven hours of sleep or more.

Aim for eight hours a night. Don’t eat within an hour or two before bed.

Sweet dreams.

Sleepin' for the Metabolisms

Quick Fat Loss Tip #4: Boost Fat-Burning by Drinking Water

Drink water. And lots of it.

While excessive quantities are not indicated, most people who struggle to lose weight are not drinking enough water.

Just keep sipping on water throughout the day.

If you are hungry, drink water first. Then eat.

Drink water within 15 minutes of waking up.

Life-giving and soothing too.

The fat sure is going to be upset when you start burning it all off by drinking more water.

Quick Fat Loss Tip #5: Fish Oil and Vitamin D

These essential nutrients are quite deficient in the average person.

Without enough Vitamin D, you may feel depressed during the cold season. Thats no good.

Meanwhile, Fish Oil helps your body deal with carbohydrates in an appropriate manner, among a plethora of other benefits.

Fish Oil also keeps skin well hydrated, while D wards off depression

Aside from fat loss, the key point here is that you’ll FEEL better.

Go Forth, you crazy Metabolic Fat burning Machine!!

These simple tips can make a world of difference for both Fat Loss and Wellbeing.

If you’re down to put in a little effort, choose just one or two of these tips to incorporate as part of your lifestyle.

No need to make a complete life change overnight.

Drink to Fat Loss

Just be you, and be you better.

Best to all.

BONUS Tip: Make it a Green Tea day

Green Tea is loaded with antioxidants and other components that support healthy fat loss. I think the tea tastes great unsweetened and can noticeably improve wellbeing in drinkers.

With Green Tea and water, you’ll really be flushing your cells of fat and toxins.

This cute Chinese girl appreciates your newly-bound 6 pack.

Cleanse your body, cleanse your soul.

Peace!

Weightloss Now

December 19, 2010December 20, 2010

— 1 Comment

Why Beet Juice is THE Superfood for an Active Lifestyle

It may surprise you that…

At one point in time, people only consumed the Beet Greens, and then they would discard out the purple root.

Now we know better.

Beet Root, with it’s powerful purple pigmentation, is one of the most therapeutic performance enhancing food known to man.

Beautiful beautiful Beet Juice

What are the benefits of Beet Juice?

Beet Juice provides a healthy dose of several valuable nutrients required for life as well as additional ingredients that promote greater wellbeing.

Beet Juice benefit #1: Boost Nitric Oxide naturally

Beet Juice contains the precursor to nitrites, which is converted into Nitric Oxide in the body.

Nitric Oxide is extremely important and involved in everything blood related.

Nitric Oxide has been shown to…

Reduce Blood Pressure
Enhance endocrine and nervous system function
Improve blood flow
More nutrients into skeletal muscle and organs
Removal of waste products like ammonia

Beet Juice benefit #2: Reduces Blood Pressure

This point must be restated.

In healthy volunteers, blood pressure was reduced within just 1 hour of ingesting beetroot juice, with a peak drop occurring 3-4 hours after ingestion. Some degree of reduction continued to be observed until up to 24 hours after ingestion.

With 25% of the population being somewhat hypertensive, there is a significant risk of cardiovascular disease. In fact — statistically, heart disease is a much greater threat to you and your family than any form of cancer.

Beet Juice benefit #3: Boosts Stamina

The research shows that after drinking Beet Juice, you could have a 16% increase in endurance alone.

Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”

I personally notice a significant difference when I do take Beet Juice.

“Heavy on the beet” thats how I order at the Deli.

Beet Juice benefit #4: Makes the Impossible, Possible

As a result of the Nitric Oxide increase, the oxygen required by your body is lowered. This essentially means that your body can be pushed further and further…OR you can simply have a higher quality of life by staying active.

When consumed, beetroot juice has two marked physiological effects. Firstly, it widens blood vessels, reducing blood pressure and allowing more blood flow. Secondly, it affects muscle tissue, reducing the amount of oxygen needed by muscles during activity. The combined effects have a significant impact on performing physical tasks, whether it involves low-intensity or high-intensity effort.

“What we’ve seen in this study is that beetroot juice can actually reduce the amount of oxygen you need to perform even low-intensity exercise. In principle, this effect could help people do things they wouldn’t otherwise be able to do.“

No wonder I keep hitting personal records, it’s all ’cause of the local juicers.

Beet Juice benefit #5: Promotes Detoxification

The color of Beets is caused by a pigmentation molecule known as betalain. This color-causing agent has been shown to support Phase 2 Detoxification in the body.

Phase 2 is the metabolic step that our cells use to hook activated, unwanted toxic substances up with small nutrient groups. This “hook up” process effectively neutralizes the toxins and makes them sufficiently water-soluble for excretion in the urine.

Now keep in mind, if your urine turns a deep purple color, it doesn’t necessarily mean that its working. Purple urine simply indicates that your body was not able to absorb a certain amount of the betalains and was therefore excreted. You can try consuming the Beet Juice slower or with solid food for improved absorption.

Either way, considering the amount of toxins we are exposed to, detoxification on a daily basis is necessary for longevity and vitality.

Beet Juice benefit #6: Valuable Anti-Inflammatory

Did you know that most people would have NO NEED WHATSOEVER for Ibuprofen and other NSAID’s as long as they had a healthy diet? Actually, there are many herbs and foods which are naturally anti-inflammatory. Of course, avoiding refined sugar also plays a role in this.

This is what happens from long term use of NSAID drugs

One mechanism allowing these phytonutrients to lessen inflammation is their ability to inhibit the activity of cyclo-oxygenase enzymes (including both COX-1 and COX-2). The COX enzymes are widely used by cells to produce messaging molecules that trigger inflammation

NSAID’s like Ibuprofen are COX-2 inhibitors, but it comes at a cost of reduced intestinal health and immune systems. Fortunately, Beet Juice also has potent anti-inflammatory properties so that you don’t need drugs with nasty side effects.

Beet Juice benefit #7: Synergistic Antioxidant Power

We want antioxidants because they reduce the damage of oxidation on a cellular level. Imagine rust on a car. That is oxidation. Antioxidants are molecules that reduce oxidative damage.

Antioxidants keep you young forever!

Known Antioxidants in Beets:

Lutein
Zeaxanthin
Betalain (the pigmentation responsible for its purple color)
Vitamin C
Manganese

Together, these antioxidants support Eye health and over Nerve Tissue health.

Beet Juice benefit #8: Reduces Homocysteine levels in the body

If you have read my blog before, you know how passionate I am about reducing Homocysteine. Since Homocysteine is both a marker of inflammatory damage and a cause of inflammatory damage, we want it to be at a low level in the body.

Beet Juice contains Trimethylglycine, which is also known as Betaine. This is a significant Methyl-donor, which can remethylize Homocysteine back into the valuable amino acid L-Methionone.

The process is sort of a re-use, re-cycle such that L-Methionine is highly valuable but it creates the byproduct of Homocysteine. Then, if nutrients like Betaine are available to donate a Methyl molecule, it can convert the dangerous Homocysteine back into a beneficial substance.

Its true I love it!

Beet Juice also contains Folic Acid, which is considered to be in the class of B-Vitamins. Folic Acid is one of the most highly regarded supplemental nutrients during pregnancy because it has been proven to reduce birth defects.

Folic Acid is important for everyone. It is important for the basic reason that it is one of THE most effective ways to decrease homocysteine levels in the body.

Beet Juice benefit #9: Tumor inhibiting and Cancer CURE…?

I can’t say with proof that Beet Juice can cure cancer or shrink tumors. But I do know that alternative doctors have successfully used Beet Juice as a part of treatment in severe cancer cases.

Glass a day of Beets...or more!

An article in the February 25, 1996, issue of Cancer Letters reports on an animal study that shows that beetroot has a significant tumor-inhibiting effect. The abstract for the study says, “The combined findings suggest that beetroot ingestion can be one of the useful means to prevent cancer.”

Regardless, the proven benefits of Beet Juice should yield beneficial for every persons … with or without cancer.

Where do you get Beet Juice?

You can get Beet Juice at most local markets, delis, and co-ops. It is usually mixed with Carrot juice as a base because beet juice alone can be very potent.

They got it. They got it good.

For people who are severely ill, they may benefit from purchasing a high quality home juicer, which may be slower than a commercial juicer — but can preserve more nutrients.

Get Down with the BEET!

I love the stuff.

In terms of health, athletic performance, and body-composition, Beet is a real winner.

Get down with the beet just a few times and you may never go back.

Good luck to all, and thanks for being a part of this.

Nutrition, Immunity, and Digestion

December 17, 2010December 17, 2010

— 6 Comments

An Open Letter to the Santa Claus of Fitness

Dear Fitness Santa,

Have I been naughty or nice?

If my blood sugar level surpasses the pre-diabetic levels, will you put coal in my stocking?

Let’s just forget about my brother’s triple layer homemade pumpkin cheesecake I ate on Thanksgiving — I swear it was a special occasion!

If I’ve been good, then you should know what I want for Christmas this year.

My Fittmas Wishes for 2010

Santa, if you are really true, then you will help me get these Christmas wishes.

1. Health for my friends and family

They are good people, I promise…even though they may occasionally carbo-load on a regular basis.

My Aunt makes the BEST Christmas cookies.

I realize their pancreas’ may be working overtime to secrete insulin, so my Christmas wish is that you improve the Insulin Sensitivity of all of my friends and family. This way, they will be able to enjoy carbs better, to utilize to energy from carbs, and to not gain weight as fast.

2. Extra protection for my Central Nervous System

Because I am an addict of strength and total body power, I engage in strength exercises as HEAVY as possible for only a single repetition. This taxes my body and causes significant Oxidative Stress to my Central Nervous System.

This is not about muscles, this is PURE Central Nervous System stimulation.

In order for me to prevent disease and continue to strengthen the neural connections between mind and muscle, I ask that you give my battle hardened nerves an extra boost going into the new year.

3. Give me the Fat of my Friends so I can burn it off for them.

I can seriously eat the worst tasting foods in the world if I can realize the benefits of it. Even some of the healthiest people I know are not even willing to consume foods like the sticky, stringy, bitter fermented Natto soybeans.

It's an effective fat burner, but I can do it better.

As long as I can maintain my skin elasticity, I will take your fat and burn it or find some way to make sustainable energy to slow down Global Warming (err..I mean Climate Change).

4. Give Justin Beiber a hamburger

Kid needs to eat.

’nuff said.

5. Collectively lower the world population’s Homocysteine levels

A customer jokingly asked how I know about all this “Bullsh*t” and its because I read a lot. Homocysteine is a real threat within every person if levels are constantly elevated.

Elevated levels of homocysteine are a marker of inflammation and oxidative damage in the body. Even worse, the higher the homocysteine levels, the greater risk of cardiac events.

How efficient is your body at Remethylizing Homocysteine?

Santa, it saddens me to see 30-40 year old open-heart surgery patients who have been weakened by disease of lifestyle. Please supply significant methyl-donor molecules, which can re-methylize homocysteine and protect the structures of our mortal human bodies.

6. Reform the Farm Bill, which may be responsible for Diabetes in America

What does the Farm Bill mean to you? It means that you can walk into any grocery store and purchase processed foods containing High Fructose Corn Syrup at an artificially low price.

The Farm Bill supplies Corn farmers with BILLIONS of dollars just so that they continue to produce corn in massive quantities. In fact, corn would not really be profitable for the farmers without YOUR tax dollars artificially increasing the demand for corn.

Corn mass made possible by government Subsidies

Scientists and people-without-your-best-interest-in-mind who wear lab coats are constantly finding ways to process corn into “products” (food items) that consumers can purchase at a low cost.

These food items contain NEGATIVE nutritional value, but they taste good. High Fructose Corn Syrup stimulates the reward section of our brains at a very fast rate, but it does NOT affect satiety.

The Farm Bill helps make this "evolution" possible

So Americans just want more and more and more, and they CAN GET MORE, because the price is artificially decreased.

Reform the Farm Bill with both HEALTH and ECONOMY at the heart of the issue.

Then, Santa, Americans can move forward together in health.

7. All Restaurants should supply Digestive Enzyme supplements with meals

Capsules containing plant based enzymes can make a world of difference when it comes to digestive health and nutritional absorption of meals.

Amylase – carbohydrate digesting enzyme

Protease – protein digesting enzyme

Lipase – fat digesting enzyme

A 10-cent capsule containing these enzymes prior to meals at restaurants can not only prevent cases of bloating and gas, but also improve the absorption of nutrients entering the body.

Enzymes make it all flow smoother

When chunks of food aren’t able to be digested well enough, the food can putrefy and have a toxic effect on the body. For example, when someone eats Steak and an hour later gets horrible disgusting nasty gas, that is a signal from your body that the digestive system is compromised and therefore the immune system is taxed in order to detoxify it.

Enzymes before meals can promote a healthy digestive and immune system, even after a heavy steak meal.

8. Nutrition courses should be a Requirement for EVERY Institution and Industry!

If it is truly our goal in this country to prevent disease and be well, then we need to align our goals with our actions.

Enjoy an apple AND know why you should enjoy it.

There are not enough resources available to the typical consumer — which is a reason why blogs like this gain popularity. Health matters.

http://well.blogs.nytimes.com/2010/09/16/what-doctors-dont-know-about-nutrition/

9. Help me Show Americans the benefits of Fermented Foods

I realize Santa, that since I don’t have an appendix anymore… I no longer have a “reservoir” of beneficial bacteria in my body. Which is why if I get sick or experience significant dysbiosis (bacterial imbalance), then I can only cure myself by consuming Pre and ProBiotic foods.

This is Natto. It took me six months to learn how to Enjoy natto.

Fermented Foods are the foods with the most living activity. They provide life because they are living. Fermented foods like Yogurt, Kefir, Kim Chi, Natto, etc. have a huge array of proven physiological benefits on the body.

This Probiotic Blog post is one of the most popular posts I’ve ever written

I wonder how many cases of cancer we could prevent by eating two bites of Kimchi before dinner.

Even though it is super health, Santa, please don’t put any KimChi in my stocking.

10. I wish that EVERYONE becomes an Herbalist!

I used to think Herbs had little effect on the body…except for “certain” herbs.

But now I know better.

Herbs are similar to food.

Lots of herbs contain vitamins and minerals just like food. But what makes an herb so special is that it often has a specific “phytonutrient” or “phytochemical” which helps the herb grow and survive in its ecological environment. These PHYTONUTRIENTS have beneficial effects on the human body.

For example, Milk Thistle helps the detoxification process of the human liver.

Dandelion will make you pee, and your Kidneys will love it.

Arjuna lowers blood pressure and your gets your heart happy.

Ginger kills H. Pylori the bacteria responsible for ulcers and also puts an end to nausea (I gotta take ginger if my step-dad is driving).

The list goes on.

Tulsi, aka Holy Basil, is a great "Feel-Good" Herb. It makes wonderful Tea!

Herbs are for real, and everyone should be an herbalist.

Santa, if you are truly real, please help me promote Wellness in the world.

I am nice, and sometimes naughty, but I care for my people and you do too.

Lets make this Christmas a good one. Let’s bring awareness to the self and confidence from within.

Merry Christmas to one and to all.

Perhaps there is a little Fitness Santa in all of us.

Blog & Personality Nutrition, Immunity, and Digestion

December 10, 2010

— 3 Comments

What is it that Makes COCONUT OIL a top Superfood?

Coconut Oil

Upon unleashing the power of coconut oil, let the delicious tropical aroma of coconuts gently flow toward your senses.

A Jar of Goodness

That delightful scent is animated by a rich texture which welcomes you into the World of Health Benefits from Coconut Oil.

I'd crack a coconut for you.

Do you want to know more?

Coconut Oil is the ideal Oil for Health, Fitness, and Vitality

It is not my intention to persuade everyone into the world of Coconut Oil. I simply aim to share how this oil has completely replaced butter, and many other cooking oils in my life.

Coconut Oil Benefit #1:

Saturated Fat.

You heard me, SATURATED FAT. Say it loud and proud!

We all benefit from some saturated fat in our diets.

Chemical structure of fatty acids

Just like mono-unsaturated and poly-unsaturated fat, saturated fatty acids can be found in every cell of the human body.

Take home point: Diets should be no more than 10% saturated fat, and saturated fat should come from food sources with other redeeming qualities (like coconut oil).

Coconut Oil Benefit #2:

Medium Chain Triglycerides.

Say what?

Medium Chain Triglycerides (or MCTs) are different than their Long-Chain counterparts — which you will find in foods like butter and red meat.

Beautiful beautiful MCT structure

MCT’s have multiple benefits:

Very easily digested by the body (for example, surgery patients in hospitals who can’t digest regular fats are often fed pure MCT’s in order to promote recovery)
A great source of energy for the systems in the body
The energy from MCTs is similar to that of energy from carbohydrates, except your pancreas doesn’t have to release a lot of insulin for it. As a result, you don’t get blood sugar spikes — making it easier to lose weight and stay lean.
Due to chemical structure of MCTs, it is nearly impossible for it to be stored as bodyfat.

For these reasons, the MCT’s in coconut oil can make your day better, everyday better.

Coconut Oil Benefit #3:

Immune System Benefits

I want you healthy from Day ONE!

Coconut Oil contains several interesting components which can help fight infectious disease and yeast overgrowth.

Lauric Acid: A 12-carbon Medium Chain Triglyceride which has antimicrobial properties. In the human body, Lauric Acid converts into a substance called Monolaurin to reap the antimicrobial and immune benefits.

Caprillic Acid: An 8-carbon Medium Chain Triglyceride that can easily penetrate cell walls and fight against species of bacteria such as various Streptococcus strains. It also has anti-fungal effects, which is why many people with Candida/Yeast issues can get benefits from Coconut Oil.

It is also naturally anti-parasitic.

Consuming Coconut Oil prior to eating unhealthy food can help to ward off bacterial and other infections.

College kids eating Crappy Food? Try Coconut Oil 20 minutes before meals to stay healthy.

Coaches advice: He suggested his college athletes heat up and liquefy 1 tablespoon of coconut oil to consume 20-30 minutes before crappy college meals in order to stay healthy.

Coconut Oil Benefit #4:

One of the Best cooking Oils known to man.

There are several reasons why Coconut Oil is great to cook with. Aside from the sensory benefits from the pleasant aroma and the great taste that it adds to cooked food, Coconut Oil is superior to many other cooking oils.

Table of Smoke Points. Source: easydietforlife.com

HIGHLY STABLE against Oxidation.

Coconut Oil has a high smoke point. The smoke point of an oil relates to the point at which it oxidizes.

Food which has been subjected to significant oxidation will create free-radicals in the body — causing significant damage to cells and DNA if there aren’t enough antioxidants available. (example of antioxidants are Vitamin C, E, Selenium, anythocyanins from blueberries, resveratrol from red wine, etc.)

When you think Oxidation, picture a car with a ton of Rust all over it.

THIS is oxidation!

Do you want that degradation in YOUR own body?

Even with healthy habits, some oxidation is inevitable. But the better you manage your free-radicals, the better condition you will be in.

Coconut Oil cooks foods at high temperature without oxidizing.

As a result, there are fewer harmful free-radicals present in the food.

Therefore, it provides greater nutrient value of our food.

You + Nutrient Value = Win, win, win!

Coconut Oil Benefit #5:

Weight Loss!

Actually, this is more about body-composition.

Ideally, we should have a healthy ratio of lean mass to bodyfat.

Men: Less than 15% bodyfat is ideal (You start seeing abs around 10% bodyfat)

Women: Less than 25% bodyfat is ideal. (Women may see abs around 17% bodyfat)

Does she cook with coconut oil?

Since the MCT’s from coconut oil provide vital energy for the body without even budging Blood Sugar levels in the body, it promotes a healthy state of metabolism in the body.

Fat storage for long periods of time can wreak havoc on your hormones, blood sugar, and immune function.

Coconut oil can help you stay in fat-burning mode continuously — which is ideal. We should be burning fat and storing (some) fat every day.

DOSING Strategy for COCONUT OIL…

Weight Loss: 1-2 tablespoons per day. Cook your food in it.

Bodybuilding: Build up to 4-6 tablespoons per day depending on tolerance. Consume with each meal, spread out through the day. These are lean calories which can help promote lean muscle mass.