Four types of diet plans that are a waste of time

Four types of diet plans that are a waste of time.

​Like your weight, fad diets come and go. How many diets have you tried over the years? A new diet plan emerges that promises great results and you jump on board. It’s hard work and the weight comes off, leaving you jumping for joy. But as soon as you return to your regular diet, the pounds pile back on with a vengeance. It’s a frustrating cycle of “success” and failure. You’re tired of wasting your time on diets that don’t work, are too expensive, negatively affect your health, or don’t provide lasting results.

​As you start a new year and desire a new you, there are diets out there that can help you reach your goals, but not all of them. So be sure to keep far, far away from these diet plans.

​Failure 1: Detox Diets

​They promise to flush toxins from your system while boosting your metabolism, restoring your energy, recharging your health, and aiding in weight loss. Don’t believe the hype. Detox diets are typically low in calories and nutrients, leaving you feeling weak, dizzy, and nauseated. The longer you stay on a detox diet, the more dangerous it becomes.

​Besides, contrary to what detox fans will tell you, cleanses and detoxes are pointless endeavors. Your kidneys, liver, and immune system are already doing a fine job of ridding yourbody of toxins. If they weren’t, you’d know it! Examples of popular detox diets include the Master Cleanse, colon or liver cleanses, juice cleanses, or green smoothie cleanse.

​Failure 2: Overly Restrictive Diets

​A second kind of diet to avoid are those that require you to only eat a few types of food or only certain food groups. The grapefruit diet, Paleo diet, cabbage soup diet, blood type diet, baby food diet, and some low-carb diets all fall into this category. Remember—your body was designed to function best with nutrients from each of the different food groups. You may experience initial weight loss with these specific diets, but once you begin to eat a normal diet and feel like a normal human being, the weight will return.

​Failure 3: Super Low-Calorie Diets

​Diets that restrict calorie consumption below healthy levels should also be avoided. A day or two of fasting or skipping a meal here or there isn’t necessarily dangerous, but drastically reducing your calorie intake in order to lose weight isn’t a wise idea. On a diet like the Hollywood diet, Skinny diet, or Total Solution diet, you’re only allowed to eat between 800 and 1,500 calories a day. Meals are replaced with soup, specific energy bars, drinks, or the same kind of food over and over.

​This may make you feel like you’re doing something drastic and you may hope for drastic results, but depriving your body of food wreaks havoc on your metabolism. When youreturn to a normal diet, your metabolism is even slower than it was before, making it harder to burn unwanted calories. To make things worse, the weight you lose on low-calorie diets is a combination of fat, muscle, and fluid, but the weight you gain back will be primarily fat. While on very low-calorie diets you’ll also feel ill and fatigued. In rare cases, your doctor may recommend a very low-calorie diet to treat weight-related health conditions, but in other situations, it is not recommended.

​Failure 4: Miracle Food Diets

​If a diet plan sounds too good to be true, it likely is. Maybe a certain food, ingredient, supplement, or food combination is advertised as the “secret” key to weight loss. Unfortunately there’s no magic potion for losing weight. Things like supplements, apple cider vinegar, green tea, or bitter orange don’t bring about extraordinary weight loss. So watch out for diet plans that require you to consume lots of the stuff or forces you to purchase expensive supplements or potions that promise weight loss. Also, steer clear of diets that promise great results but go against conventional science.











© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

White Lies We Tell Ourselves About Our Fitness


White Lies We Tell Ourselves About Our Fitness by Coach Jared Macdonald 


What do you do when motivation wanes or disappears completely? This is a common problem with just about every aspect of life, but especially when it comes to health and fitness. The New Year isn’t so new, life is busy, days are longer, sleep is shorter. We tell ourselves three little lies that sabotage our efforts.

  1. You have to be inspired to have good habits

This is usually backwards, action creates inspiration…..action is the key

2.  You should always be motivated to do them

There is no such thing as permanent motivation, you will not always have flow

3. Experts are always motivated to do them

What separates amateurs from “experts” is not motivation, but action! They hunker down and find a way to get the job done even when they don’t feel like it and keep practicing/training when they hit a plateau


So how you find the will when motivation abandons? Here are some strategies special forces use to push through their rigorous training, and corporate executives to tackle their biggest projects.



  • Break a big goal down into small chunks, it’s less intimidating and easier to act
  • Make getting out of the bed the hardest part of the day, if the hardest part of the day is already over everything else is downhill
  • Quit tomorrow, keep moving today…..rinse/repeat
  • Focus on the next rep, calorie, good habit, not the larger challenge
  • Celebrate small victories, success breeds success



Finally, incorporate the 3 “S’s” to help fuel action.



  • Structure


      • Have a daily, weekly routine that helps you stay organized
      • Look for a gym that is convenient to home or work
      • Stock your kitchen with healthy food


  • Systems


      • Have an evening ritual of laying out your gym clothes
      • Have a morning ritual for making your food for the day
      • Start your workout with a warm-up that prepares your body to move


  • Scheduling


    • You don’t go to routine doctors/dentist visits on the day you feel like it, you make an appointment. Do the same with exercise and nutrition, make appointments to eat and workout. You will be more likely to act!


Natural ways of lowering blood sugar

Manage your diabetes with these natural ways of lowering blood sugar.


Millions of people around the world have type 2 diabetes. Millions more are on the verge and don’t even know it. Unlike many chronic diseases, type 2 diabetes can often be prevented or reversed with diet, lifestyle changes, and medication.

As those with diabetes know, managing diabetes is all about controlling blood sugar. Since diabetics have high blood sugar, steps must be taken to lower their numbers to maintain proper health. Left unchecked, high blood sugar can lead to a host of health problems including damaged blood vessels, kidney disease, heart attack, stroke, neuropathy, and loss of eyesight. How to lower blood sugar varies from person to person, but in most cases, the following steps help do the trick.

Step 1: Get More Exercise
Anyone looking to get lower blood sugar naturally should add exercise to his or her daily routine. Exercise helps you lose weight, makes you more sensitive to insulin, and uses up extra blood sugar for energy. In addition, exercise helps prevent some of the long-term health complications brought on by diabetes, particularly heart problems. Any type of exercise will do so find a few workouts you enjoy and rotate through them. Aim to get 30 minutes of moderate intensity exercise on most days of the week.

Step 2: Limit Carbs
The carbs you eat are broken down into sugar to be used by the body for energy. Insulin works to transfer the sugar from your blood into your cells. For diabetics with insulin resistance, sugar builds up in the blood. This means when you eat too many carbs your blood sugar quickly rises. To keep blood sugar levels in a healthy range, cut back on the total number of carbs you eat and completely avoid simple carbs like bread, cereal, pasta, rice, milk, fruit, and sweets.

Step 3: Make an Eating Plan
While you want to avoid certain carbohydrates, your body needs some of them for energy. So choose them wisely. Eat carbs that are low on the glycemic index, meaning they are digested and absorbed at a slower rate to prevent spikes in blood sugar. Healthy options for those living with diabetes include eggs, lean meats, beans, nuts, legumes, whole grains, certain fruits, and non-starchy vegetables. It’s also important to eat a diet high in soluble fiber since fiber slows the rate food is digested and sugar is absorbed. And regardless of how full you feel in the evening, don’t skip meals, and always keep healthy snacks handy as your blood sugar fluctuates.

Step 4: Stay Hydrated
Another way to help manage blood sugar is to drink plenty of fluids low in sugar. Staying hydrated helps your kidneys flush extra sugar from your blood. Water and unsweetened tea are your best options for keeping your blood sugar in a healthy range, so drink up! Alcohol, juices, and sodas, on the other hand, cause a spike in blood sugar with a dramatic drop soon after, so beware!

Step 5: Manage Stress
Chronic, unmanaged stress is associated with high blood sugar. Stress hormones such as cortisol and glucagon raise blood sugar levels. Adopt healthy ways of managing stress in order to lower your blood sugar. Exercise, meditation, and relaxation techniques are all effective ways to cope with stress.

Step 6: Get Enough Sleep
Another factor in managing blood sugar is the amount of sleep you get. A lack of sleep can lead to high blood sugar and decreased insulin sensitivity. Without adequate sleep you’re more likely to overeat and gain weight. Stress hormones are also elevated when you skimp on sleep. A solid seven to nine hours of shut-eye each night are helpful for regulating blood sugar and maintaining a healthy weight. So stop being lazy about your sleep habits and get to bed.









© 2009-2010 Keuilian Inc.
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How to Splurge: A Guide to Enjoying an Occasional Indulgence

Your guide to cheat meals.

​For days you’ve been good. You’ve said “no” to soda, passed the overflowing basket of bread, and turned down desserts. But lately you’ve been craving foods that aren’t on your diet plan. What you wouldn’t do for a piece of pizza, a beer, and a bowl of ice cream! Well, there’s good news for you. Diet experts claim it’s okay to cheat on your diet every once in a while. In fact, an occasional cheat meal may actually help your weight-loss efforts rather than cause them harm. You just have to be careful.

​Studies show that giving in to your cravings may help you maintain your diet for longer because you won’t feel completely deprived. Cheat meals (when done the right way) can also give your metabolism a quick boost to overcome any weight-loss plateau you’ve been battling.

​Sound intriguing? Keep reading to find out how to continue losing weight by leaving your diet behind for a short time now and then.

​Plan for It

​Failure to plan is planning to fail, so planning is your best bet when cheating on your diet. Allow yourself one cheat meal a week. At the beginning of each week, look at your calendar and plan ahead. Is there a night you’re going out with friends or celebrating a birthday? If so, make that the meal you cheat. But that’s not the only planning you should do. Plan to eat fewer calories earlier in the day as you anticipate a large meal. Then, plan to eat whatever food you’ve been craving, whether it’s pasta, fried chicken, or chocolate pie. And take comfort knowing you’ll be back on the wagon in the morning.

​Maintain Self-Control

​Cheat meals won’t be of any benefit if you lack self-control and over-indulge. You can enjoy your food, but moderation is still required. In other words, don’t pig out! Binging on junk is not going to do you any favors, so eat until you’re satisfied—not until you’re so full you can’t move. Two pieces of pizza are acceptable, but the whole pie isn’t. Also, restaurant portions are usually more than you need so plan to split with a friend or ask for a smaller portion size. If you find it difficult to stop eating, then cheat meals may not be a good idea.

​Minimize Fat Gains

​You can decrease the chance your cheat meal will be stored as fat by depleting your glycogen stores. Your body uses sugar in your system for energy, but if that sugar tank is running on empty, the carbs you eat will replace the sugars instead of turning to fat. Use up your extra sugar stores with a challenging workout the morning before your cheat meal.

​Enjoy Every Bite

​All week you’ve been anticipating your cheat meal, so make it count. Take your time and chew slowly. Savor each flavor that comes across your taste buds. Eating slowly can also help you recognize feelings of fullness and prevent overeating. If dining with friends, it will give you ample opportunity to talk and enjoy their company.

​Drink Water

​You’ll eat fewer calories, fill up faster, and reduce your chances of feeling bloated by drinking plenty of water before, during, and after your meal. Since cheat meals are often high in sodium, water helps counteract sodium’s effect on your body and replenish your body’s lost fluids.

​Hungry, Not Famished

​While it’s a good idea to cut back on calories prior to your cheat meal, you don’t need to starve yourself. Eating a cheat meal when you’re famished may set you up for over-indulgence. When you’re feeling deprived, weak, and extra-hungry, you’re more likely to eat more calories than needed and negate your dieting efforts the rest of the week. Eat a balanced lunch that includes protein and fiber and then skip your afternoon snack in preparation for your cheat meal.









© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

7 Habits That Can Save Your Back

7 Habits That Can Save Your Back

Back pain is one of the top causes of doctor visits, second only to the common cold. In face, an overwhelming 8 out of 10 people have been affected by back pain at some point in their lives. If you’ve ever dealt with back pain, you know how the impact it has on your daily life. Simple movements become difficult and the pain wears you down emotionally and physically.

Unfortunately, what you may not realize is that you’re likely doing things right now that will one day cause back pain. Seemingly harmless everyday behaviors place extra pressure on the back muscles and spine. Over time, this stress can develop into chronic back pain.

However, you don’t have to accept back pain lying down. By avoiding seven painful habits today, you can help prevent future back pain tomorrow.

Habit 1: Sitting Too Much

Maybe your job requires you to sit for long periods and then you come home and sit on the couch all evening. Did you know that sitting places almost twice as much pressure on your spine compared to standing? A sedentary lifestyle is a major contributor to back pain. Without adequate exercise, you gain weight (which is bad for your back), your back muscles weaken, and your joints age faster. Take frequent breaks to move around during the day, and when you have to sit, maintain good posture.

Habit 2: Poor Posture

Whether sitting or standing, poor posture is a major cause of back pain. Slouching and slumping both put stress on your spine. When standing, slightly bend your knees and separate your feet. Keep you head held high. While sitting, sit up straight at a 90-degree angle with your hips higher than your knees.

Habit 3: Lack of Exercise

Strong back and abdominal muscles are one way to prevent back problems. Regular strength training, cardio, and flexibility exercises build strong muscles, which improve your posture, support your spine, and stabilize your back. Exercise also improves circulation, reduces inflammation, and helps manage stress, all of which help protect your back from harm. Aim to get at least 150 minutes of moderate intensity exercise each week. Don’t let back pain stop you from exercising. Gentle exercises are good for treating back pain.

Habit 4: Lifting Incorrectly

On the job or around the house, lifting heavy objects with incorrect form puts your back at risk for injury. Use the strength of your legs rather than your back to lift things. Stand close to the object, squat down, and lift straight up. Hold the weight against your body and keep your back straight. Avoid twisting or bending while holding a heavy object. And when lifting something exceptionally heavy, ask for help.

Habit 5: Unmanaged Stress

Chronic, unmanaged stress can lead to back pain. Muscle tension in your neck, shoulders, and back is common when you’re under stress. When stress is knocking you down, set aside time to relax. Perform deep-breathing exercises, get a back massage, or take a hot bath to increase blood flow and relieve pent up tension.

Habit 6: Smoking

In addition to your lungs, nicotine takes a toll on your back. Restricting blood flow, promoting disc degeneration, and slowing calcium absorption for new bone growth, smoking cigarettes is one of the worst habits for your back and entire body. Kick the habit and your back will thank you.

Being Overweight

People who are overweight or obese are much more likely to deal with back pain. Carrying around extra weight, especially around your middle, places extra strain on your entire body, including your back. Make changes in your diet and exercise patterns to lose weight and you’ll notice an improvement in the health of your back for the rest of your life.






© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

7 Tips to Avoid Common Injuries from Gardening/Yard Work.

Green Thumb Injuries? Here are 7 Tips to Avoid Common Injuries from Gardening/Yard Work.









Green Thumb Injuries?

It’s starting to warm-up and Spring has definitely arrived. I wanted to discuss an issue we see a lot this time of year in the gym with our clients. The cause of the issue is the extreme practice of…..gardening?! Yes gardening! What tends to happen is we get overly excited (or maybe not) and spend a full day, weekend, or multiple days taming the overgrown weeds, trimming bushes, planting gardens and flower beds, hauling dirt, rock, etc…. And eventually, after it is too late, we develop some sort of muscle or joint injury that is preventable by working smarter. Below are some tips from PT & Me to help you avoid these common injuries.


  • Spread the work out over several days or weeks


      • Tackle one or two jobs at a time, don’t think it all has to get done NOW!


  • Alternate tasks


      • If you have a task that requires repetitive motions make sure to give those muscles some breaks and perform a task with a different movement pattern.


  • Start slowly and take frequent breaks


      • No reason to deadlift a hundred pound bag of concrete as you’re finishing your coffee. Just like exercise inside the gym, warmup is critical to avoiding injury. If you feel muscles tightening or stiff joints, take a break, better to stop early and return later, than to push through and be unable to move the next day.


  • Change position frequently


      • Hunched over, sitting in a squat, holding something overhead? Make sure you are changing your positions regularly.


  • Don’t work until you wilt


      • Easier to enjoy your labor when you feel tired but not exhausted.


  • Stay hydrated


      • Just like the plants and grass, you need water to bloom, uh shine. Very easy to get focused on the task and forget to hydrate. You work better and more efficiently if you stay hydrated, plus watered muscles are happy muscles.


  • Stand up and stretch frequently


    • Just like sitting too long affects posture negatively, staying in any one position too long leads to shortened and overworked muscles that will negatively impact your ability to move well and avoid overuse injuries.

All right guys, I hope these tips help you achieve your gardening needs and desires injury free. Stay safe, it’s a jungle out there! In my yard it is anyway.


Does your weight fluctuate throughout the day? Here’s why.

Does your weight fluctuate throughout the day? Here’s why.

​If you’re like most dieters, you step on the scale daily to see if your hard work is paying off. Some weight loss experts recommend weighing yourself less frequently, but sometimes you just can’t wait. Maybe there have even been days you step on the scale more than once. After all, it’s sitting there on the floor, so why not? As you watch the numbers calibrate you may wonder why your weight changed so much since you last weighed in. You’ve heard that the scale doesn’t lie, so what’s going on?

​Before throwing your scale in the trash or ditching your diet, you should know that it’s normal for your weight to fluctuate as much as five pounds throughout the course of the day. The good news? Those extra pounds are not fat, but nothing more than water weight. That’s right—the amount of water in your body is the main reason the scale goes up or down a few pounds. Here’s what affects water weight.


​The more sodium you take in each day, the more water your body retains. So those chips you ate for a snack and the Chinese food you had for lunch may be the reason why you now weigh three pounds more than you did this morning. Consume less salt and the scale will go down as your body releases the water instead of holding onto it.


​The carbs you eat (both the good and the bad) are converted to glucose for energy. If not used immediately, glucose turns to glycogen and is stored in the muscles for future energy. Glycogen in the muscles can cause water retention. That’s because your body stores three grams of water for every gram of glycogen it stores. It’s also why you quickly lose weight when you go on a low-carb diet. Most of your initial weight loss is water weight—not fat loss. But making sure you don’t consume excessive carbs will help your body keep water weight at bay.

​A Good Workout

​Sweating profusely during a workout can immediately make the scale go down a pound or two, especially if you’re not rehydrating as you sweat. However, an intense strength-training workout can actually have the opposite effect. When your muscles work hard, they may hold on to fluid to help repair damage and rebuild torn fibers. Staying hydrated during and after your routine frees your body up to release fluid.


​Alcohol is a diuretic, meaning it makes you urinate more than usual. As the body loses more water than usual, it will fight to retain water. This can lead to a small amount of weight gain. After an evening of drinking, don’t be surprised to see the scale go up a pound or two. The same goes for when you’re dehydrated. Not drinking enough water throughout the day can lead to water retention and weight gain.

​A Woman’s Cycle

​As a woman’s hormones fluctuate, so does her weight. During the week before her monthly menstruation, it’s normal for a woman to weigh a few pounds more than normal due to water retention. You not only feel bloated, but you also look bloated, too. Don’t worry. Yourweight will go back down when it’s all over.

​Restroom Habits

​This pretty much explains itself. Not used the bathroom in a while? Then you may weigh more than if you just spent some time on the john. You get the idea. Keep your bladder and colon empty and you can expect the scale to reflect your healthy schedule.






© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Wonder why your kids won’t go to sleep at night? Here are a few possible reasons.

Wonder why your kids won’t go to sleep at night? Here are a few possible reasons.

You read a story, you tucked them in, and you turned off the light. It’s time to sleep now, right? Wrong. Bedtime, for many families, is anything but peaceful and calm. For some families it’s the most stressful time of day.

Everybody in the house is tired after a long day, but for whatever reason, the kids won’t go to sleep. They’re scared of the dark, thirsty, hungry, need to potty, want to talk, need one more hug, and the list goes on and on. Or maybe they lay in bed quietly but just won’t fall asleep. Whatever the reason, bedtime can drag on for hours, culminating in mom or dad giving in and laying down with their kids until they finally fall asleep.

If you’re tired of the bedtime drama, here are a few reasons why kids have trouble settling down at night and what you can do to make bedtime a more peaceful part of the day.

Can’t Self-Soothe

A toddler or young child won’t learn to fall asleep on their own if you’re always there to soothe them. Unless you’re there to rock, sing, or nurse them to sleep they’ll cry and fuss. When they wake in the night and you’re not there, what do they do? Cry until you come. Starting fairly young, put your children to bed when they are sleepy instead of being sound asleep and they’ll learn to fall asleep on their own. It may take a few nights, but they’ll learn to do it on their own and everyone will be happy.

Too Tired

Many children have trouble falling asleep because they’re too tired. While this doesn’t make sense to adults, it happens to kids who’ve stayed up late the night before, skipped a nap, or had an over-stimulating day. A regulated sleep schedule is highly important for young kids. Children ages 1 to 4 years need 11 to 14 hours of sleep each day, including naps. Ages 5 to 10 years require at least 10 hours of sleep each night. The best way to ensure they get this much sleep? Keep reading.

Need Routine

You’ve heard that consistency is key, and this is definitely true of kids at bedtime. Do the same routine each night. Start with a snack and then give your child a warm bath, a bedtime story, and a kiss goodnight. Want to make sure the routine goes as desired? Don’t give in to their pleas for more stories, hugs, or snacks. Kids learn at an early age how to manipulate and out-smart their parents to get what they want. Give in once and your little ones will expect it every night or put up a fight until you give in again.

Separation Anxiety

Many children go through a phase of separation anxiety when mom or dad leaves the room. Reassure your child that you’re nearby. It’s fine to provide occasional brief comfort, but keep the lights low, your voice soft, and don’t reward them by holding or feeding. Let your child keep a nightlight on, suck on a pacifier, or cuddle with a soft blanket or stuffed animal for additional comfort.

Overly Stimulated

Kids may have trouble settling down at night when they’re surrounded by stimulation. A messy room filled with fun toys, a loud television in the next room, or screens in the bedroom tempt a child to stall sleep. Make your child’s bedroom quiet, comfortable, and dark. Keep computers, televisions, video games, and phones out of the bedroom. Turn off all screens an hour before bedtime and dock phones in a central location at night.












© 2009-2010 Keuilian Inc. 
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Please consult your physician prior to starting any exercise or diet program.

What you believe about exercise affects how successful you’ll be at it, so don’t believe the lies

What you believe about exercise affects how successful you’ll be at it, so don’t believe the lies


A friend told you, you saw it in a movie, or you read it online. Wherever you get your information about exercise, make sure you check it against the facts. The underlying views you have about working out can greatly influence how successful you’ll be at it. Faulty thinking can lead to injury, burnout, or lack of results—three things nobody wants on the journey to better health.

Read on to make sure you haven’t fallen for the following misconceptions about exercise.

“I’m not overweight, so I don’t need to work out.”

Skinny people are not off the hook when it comes to exercise. Physical activity is important for everyone, regardless of size. Yes, one of the main benefits of exercise is weight loss and maintenance, but it’s definitely not the only one. Regular physical activity improves the health of your heart, muscles, bones, and joints; reduces your risk for serious illness such as diabetes, heart disease, and cancer; and is a great way to manage stress, relieve anxiety, and boost your mood.

“Strength training is for men only.”

Strength training has a reputation for being a man’s world, but it’s not. It’s true, most of the people you see lifting weights at the gym are male. Where are the women? On the treadmills or elliptical machines. This is likely due to a common misconception that lifting weights causes women to bulk up. Men desire to have broad shoulders and hefty biceps, whereas most women don’t. Because women produce much less testosterone than men, they don’t need to worry about getting large muscles. Both genders can benefit from building and strengthening muscle.

“My calorie counter is accurate.”

Most cardio machines or wearable fitness devices tell you how many calories you burn during exercise. The problem is, many times this figure is not accurate. Unless the machine knows your weight, fitness level, and sex, it likely overestimates your calorie burn. Thinking you burned more calories can lead to overeating and under-exercising, so don’t take the calorie count too seriously.

“Mornings are the best time to work out.”

Many people believe the best time to work out is the morning. If you’re not a morning person, this thought may paralyze you and cause you to give up on your exercise plans. The truth is, the best time to exercise is whatever time you can make it a habit. This might be in the morning, during your lunch break, after work, or late at night.

“You can turn fat into muscle or muscle into fat.”

There’s a misconception that strength training is able to convert fat cells into muscle cells. There’s also a misconception that once you quit working out, all the muscle you built will turn into fat. Fat and muscle are two separate tissues.

Fat cells are found in between muscles and around organs. Muscles are located throughout the body. Despite what you may think, they can’t change from one to the other.

The best way to lose fat cells is by eating a healthy diet. When you stop working out, your muscles may shrink and soften, but they don’t turn into fat.

“Exercise is so boring.”

It’s no wonder people quit exercise if they think it’s boring. Running on a treadmill day in and day out would get boring for anyone. If you find exercise boring, you likely haven’t experimented with different workouts. Do something that challenges you, that inspires you, or that you enjoy. Take up racquetball, join a baseball league, try paddle boarding, or lift weights with a friend. The options are endless.






© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.
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What is muscle tone and how do you achieve it?

What is muscle tone and how do you achieve it?

If you’re spending time in the gym, it’s a good idea to have a goal in mind. For some, the mission is weight loss, better heart health, or stress management. For others it’s about getting toned and defined muscles.

While men often desire to bulk up and get strong, women are usually more concerned with getting firm, toned muscle. After all, no one wants to jiggle or carry around flab.

Like many areas of fitness, there are a lot of misconceptions when it comes to muscle tone. Keep reading to learn what muscle tone is and the best way to get it.

Definition Defined

Toned muscle is slightly contracted, even when at rest. Unlike fat, toned muscles look and feel firm when you’re not even using them. They appear defined, so there’s no question as to whether it’s fat or muscle. Besides helping you look lean and fit, toned muscle is muscle that’s healthy and ready for action. It helps keep you balanced, improves posture, and allows for quick movements.

In order to have a toned look, you need a low body-fat percentage. You can have all the muscle in the world, but the extra fat you’re carrying around prevents your muscle from being seen. The less fat you have, the more toned you look—period.

Toning Tall Tales

Many people mistakenly believe that the way to get toned muscle is by lifting weights with high repetitions, little resistance, and long rests in between. The reason women especially think this is because they also believe the myth that lifting heavy weights produces big, bulky muscles. What these women should know is that lifting light weights with high reps will accomplish nothing for tone if the muscles are covered in a layer of fat. And with only a few exceptions, women don’t need to worry about bulking up through weight lifting, as they lack the hormone testosterone that leads to bulk.

Secondly, don’t fall into the trap of thinking weight machines are meant for toning and dumbbells and barbells are for building muscle. As it turns out, neither one are going to give you that toned look if you’ve got too much body fat. Weight training of any kind won’t make “soft” muscle turn “hard.” Muscle either shrinks or becomes bigger.

A third myth many people believe is that spot reduction is possible and effective. However, performing bicep curls alone won’t give you defined arms, just like doing squats and nothing else won’t give you toned legs.

Toning Truths

So if high reps with low weights and weight machines aren’t the way to get toned and spot reduction doesn’t work, how can you get that firm, defined look? In order to have toned muscle, you’ve got to get rid of the extra layers of fat that are covering up the muscle you already have. And it may not be exciting or sexy, but the best way to lose body fat is by eating a healthy diet. Reduce your calorie intake and focus on foods that are high in fiber, protein, and healthy fats. For some people, losing body fat is enough to give them the toned look they desire. Others need to go a step further.

To build strong, well-proportioned muscle, incorporate strength training into yourworkout routine. You should work towards lifting heavier weights with fewer repetitions and shorter rest periods between sets.

Circuit training can be an effective way to get a cardio workout while lifting weights. With circuit training, you burn more calories while building strength by working your way through a series of compound weight-lifting exercises that focus on different muscle groups. Since you’re changing the muscles you work with each movement, you need little to no rest between exercises. A short rest period is allowed after each circuit, and then you go at it again!










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