Category : Article
The 3 Day Cardiac Diet was supposedly developed by the Birmingham Hospital in Alabama, though the hospital does not admit its role in the origin of the plan. The 3 day cardiac diet has also been attributed to the Cleveland Clinic in Ohio and the Mayo Clinic in Minnesota.
The story is that the 3 Day Cardiac Diet was designed for patients who needed to lose up to 10 lbs weight quickly so they could have surgery.
The 3 Day Cardiac Diet has set menu plans for breakfast, lunch and dinner for three days. Each day is limited to about 800 calories. While some claim that there is a special “chemical reaction,” much of the weight loss benefit is likely obtained by the restricted calorie intake. Also, there are very few carbs on the diet which leads to water loss.
You should drink six to eight cups of water a day on the program to speed digestion.
Tuna is the featured protein on the 3 day Cardiac diet. 1/2 cup of tuna is prescribed on the first two days, and on the final day, you will increase that to 1 cup. Variety and nutrition is provided with small to medium sized portions of cheese, eggs, crackers, vegetables, grapefruit, banana, and toast. Coffee, tea, or diet soda can accompany meals but water should be the beverage of choice outside of mealtime.
Some nutritionists express concerns about the restricted levels of calories and lack of a full range of nutritional options. However, considering that the diet lasts only 3 days, these are not dispositive.
People following the 3 day cardiac diet will likely feel hunger pangs and have lower energy levels. This is especially true by the third day. But, keep in mind that the diet is of limited duration and you should be fine unless you have endurance based physical feats to perform.
Your body may start to recognize that only a limited food supply is available when you eat only 3 small meals a day. It may begin to compensate by reducing metabolism and energy levels to conserve fat reserves. This can actually make it harder to lose weight and place the body under additional stress.
The 3 Day Cardiac diet is not suitable for long term dieting. After 3 days you should start on a diet that offers more variety and more calories.
The 3 Day Cardiac Diet provides restricted calories and nutrients for its intended duration. Your body can handle a fast for 3 days, so it certainly can handle a restricted calorie diet. However, the diet is not a long term solution to your weight management concerns.
If you need to lose a few pounds in a short period of time, the 3 day cardiac diet can help to get you there. If you are trying to lose those “last 5 pounds” and nothing else seems to be working, try the 3 day cardiac diet. But follow it up with a sensible eating plan.
The front plate raises will concentrate on your shoulders. It will help to strengthen them in order to help give the upper body the look of wider shoulders. When the shoulders appear wider it seems to help build the confidence up in a person. It also makes the body appear to be more balanced and athletic.
You will need a barbell plate when doing your front plate raises. The barbell plates are the big flat weights. Do not pick one that is too heavy instead get a weight that you will be able to lift easily.
This exercise is done in the standing position. Make sure both feet are flat and are aligned with your shoulders. You want to keep your back straight so you do not injury it.
Once you are in the proper position you will need to place your hands properly on the barbell weight. Place your right hand in the 3 o?clock position on the weight. Now take your left hand and place it at the 9 o?clock position. When your hands are placed in the correct position your palms will be pointing towards each other.
Keeping a firm grip on the barbell weight lower it until it is almost at your waist. Your elbows will be slightly bent and pointing at the wall behind you. Your arms will be extended and locked into place. This is going to be your starting position for the front plate raises.
While exhaling, start to raise the plate slowly until it is just above your shoulders. You will know the weight is at the correct height when you can see through the hole. Your arms should have stayed locked in the same position they were at the beginning. You are using your shoulders to pull the plate up in front of you not your arms or your torso.
Hold the position for a second while you look through the hole. Now start to inhale as you bring the plate back down to your starting position. Do the recommended repetitions.
If you do not feel comfortable with the barbell plate or cannot keep your grip on it there are some other items that can be used. The dumbbells can be used and you can do one arm at a time or you can do both at once. Some people prefer using the dumbbells because they can add more weight to it easily. If you feel more comfortable being able to grab a bar with both hands then use the barbells. The cables can also be used if you are worried about dropping the weights on to the ground.
If you are not sure if you are doing the front plate raises correctly then stop and ask a professional. The whole point of the exercise is to build and strengthen your shoulders and not to hurt them.
These three shoulder exercises will give your shoulders the appearance that they are wider over time. They will cut your shoulders and give them definition.
If you are looking for a no cost workout then exercising with a partner is an ideal method to use. Basically you will be using the weight and resistance of the other person to perform each exercise. This should be done very carefully and by using small amounts of pressure to prevent any injuries from occurring.
There are various types of exercises that you can do together and I will describe a few of them below.
Shoulder Press – this can be done by standing face to face with your partner and pressing your palms together at shoulder level. By keeping pressure on each other’s palms you want to move your arms upwards in a smooth movement. Try not to arch your back. Aim to do 10 reps.
Inner/Outer Thigh Muscles – position your legs so that your partner has their hands on the outside of your knees. The movement involves you pushing your legs apart while your partner tries to prevent you by applying pressure. Aim for 10 reps. This can also be repeated for the outer thigh muscles by having your partner place their hands on the inside of your knees.
Shoulder Shrugs – For this exercise you want to place your hands on your partner’s shoulders. Attempt to lift your shoulders up to your ears while your partner applies pressure. The goal is for your partner to apply gentle resistance. Again aim for at least 10 reps.
Hamstrings – Lie down on the floor on your stomach and bend one leg at the knee so that it points up to the ceiling. Your partner wants to hold the back of your foot and apply resistance while you try to bend your leg to your buttock area. Aim for 10 reps if possible.
Quadriceps – For this exercise you will want to be on your back on the floor or use a mat if necessary. Lower your knees towards your chest, this will be the starting position. Your partner will apply pressure to your feet while you attempt to straighten your legs. Aim for 8 to 10 reps of this exercise.
While doing these exercises the person applying the resistance wants to use enough force to make it difficult for the person to execute the movement. But not so much that it is impossible to make any kind of movement at all. With a little practice you can both see and feel how much pressure is required and you will know when to increase the amount.
Exercise is good for everyone, but for some it can prove to be more difficult to get the proper amount of exercise time in each week. If you are dealing with some type of health issue you will understand just how difficult it can be to exercise every day.
For certain conditions low impact exercises can be really beneficial. Regular exercise has actually been shown to help those who are suffering from depression, anxiety attacks, and can even help slow down osteoporosis.
Low impact exercises help to release the endorphins in your brain which in turn make you feel more alive and alert. If you suffer from achy and sore joints exercise will help make you feel better. The tough part is just getting going!
If exercising is challenging because your body hurts then there are a couple of things you can do.
Take a warm bath or shower to warm your joints before exercising
Start exercising very slowly
Visualize yourself exercising
Listen to music while warming up
These tips have been very helpful to people who have to live with the pain of arthritis each day. Sometimes not focusing so much on your body actually allows you to get moving a little quicker each day.
Every time you exercise you must always pay attention to your body. If your routine is too much then slow the pace down. Don?t try to keep up with the rest of the class.
After exercising your body may feel a little sore and tired. This is to be expected and perfectly normal. But if you are experiencing lots of pain more than 2 ? 3 hours later then you may want to seek medical attention.
Always inform your doctor when starting any new exercise program especially if you have a health challenge. They can possibly recommend ways and methods to help ease your body into your new routine.
If you suffer from asthma your doctor can advise you on how to use your inhaler so that you can get the most out of your exercise routine without having an attack. Many Olympic athletes deal with asthma and still manage to exercise and train daily.
Once you have found ways to exercise around your health issue you will find that your mind and your body both feel much better. Within a couple of weeks you will probably notice that you can exercise a little longer without feeling so sore afterwards. Don?t let any health problem stop you from exercising, with a little help and determination you can manage anything.
Posted in Article on April 30, 2012
The following fitness tips can be applied to all low impact exercises. It is important to follow these tips as they will help reduce your chances of injuring your body especially if you have not exercised in a while.
If you have not exercised in a long time check with your doctor before beginning a new program.
While exercising if you feel dizzy or experience pain stop exercising immediately.
Work out at a pace that is comfortable for you.
Never exercise if you are sick and have a fever.
Perform exercises which incorporate both stretching and have a cardiovascular component.
Drink plenty of water, around 70of your body is water which you lose during sweat, so it is important to replace this each day.
A protein bar or banana make a good pre-workout snack.
Make sure you have all the correct equipment so you can work out effectively.
Wear loose, comfortable clothing.
Good shoes are crucial for exercising without getting sore feet.
Choose running shoes which are cushioned and which support your arches.
Performing a warm up will enhance your exercise.
Stretching after exercising helps to reduce the severity of aches and pains the next day.
Eat a high energy snack after you have completed your exercise.
Don?t eat a large meal for at least an hour after your workout.
Incorporate exercise into your life gradually.
If you are new to exercise start off with 10 minutes segments a couple of times each day.
Getting 8 hours of straight sleep will help improve your exercise performance.
Eating sensibly goes hand in hand with leading a healthy lifestyle.
No one is ever too old to work out, start slowly and seek medical advice if you have an ongoing medical condition.
Try to choose a low impact exercise that helps to target any trouble areas. For example bending and stretching will help tone and tighten your legs and buttocks. Performing crunches will help tighten your abdominal muscles. Exercises like walking, swimming and cycling will provide you with a whole body workout and help to increase your stamina and energy levels.
Just remember that eating a healthy diet is very important. You can make small changes like cutting back on the amount of soda you drink each day. Small steps really do make a huge difference when it comes to improving your lifestyle.
Posted in Article on April 27, 2012
Exercise and nutrition do go hand in hand. If you suddenly begin exercising strenuously without adequate nutrition you are going to start feel weak and sick before you know it. This is why it is important to eat properly and keep hydrated before, during and after your exercise routine.
Before starting your exercise program make sure that you have eaten something. A small amount of protein with some complex carbohydrates is a good choice. This snack will help fuel your body and provide you with energy while exercising.
Being properly hydrated is crucial for anyone at any time but especially when doing some form of physical exercise. You should always try to carry a water bottle with you and sip on water every 10 minutes or so. Being hydrated will help prevent your muscles from becoming too sore and helps reduce painful muscle cramps.
If you feel shaky after exercise your body may be requiring some food. So eating another small snack is advisable. Try eating a piece of fruit such as an apple or handful of grapes. This should be enough to see you through until your next meal.
Eating healthy during the day will also help your body get the most benefit from your exercise. If you are attempting to lose weight then cut back on sugars, starches and fats. Instead you want to concentrate on eating plenty of fresh fruits and vegetables. Protein is important and should be eaten in small portions. It is recommended that you eat lean, low fat choices of protein such as chicken, turkey, fish and avoid eating too much red meat.
The top tips for both fitness and nutrition can be summed up into the following points:
Always drink enough fluids before, during and after exercising
Eat a small snack before working out
Eat fresh foods as much as possible
Always take the time to warm up and cool down to avoid injury
If adding a low impact exercise to your lifestyle is a new concept then pick something that you will enjoy. Many types of activities can be classed as low impact. Walking, cycling, swimming, dancing, ice skating and golfing are just a few of your choices.
Pilates and yoga may sound easy to do but they are low impact workouts that can be very strenuous and good for your body. Don?t forget too that you don?t have to stay with one exercise. Pick a variety and do them once a week or a couple of times each month. This way you are less likely to get bored and will stick with your new exercise plan.
Posted in Article on April 26, 2012
Protein is an amino acid which is vital to our every day lives. It’s especially important for those of us who like to work out – it’s essential to get adequate protein in our diets in order to keep our muscles growing and strong. Even for those of you who are looking more at slimming down rather than beefing up, building muscle will actually help you lose fat faster and keep it off.
So, how do we get protein? The most common source of protein for most Americans is meat, but this is not necessarily the most energy efficient or cheapest way to get it. Of course, a steak will have a ton of protein, but this is not cheap and is not necessarily the best way to get protein into our bodies.
A great way to make sure that you save money on your protein intake while leaning down your sources of protein is to switch out meat with eggs. Eggs are much cheaper and easier to cook and serve in portions as compared to meat, and are perfectly healthy. If you really want to maximize the health quotient of eggs, try cooking only with the egg whites. Most of the cholesterol and fat in eggs is in the yolk.
Another way to get protein from a non-meat source is through beans. Beans are super cheap and also incredibly good for you – in fact, one of the best foods for humans to consume are lentils. Canned beans are inexpensive and take very little time to prepare, and can be quite delicious if seasoned properly. For those of you who really want to save money, consider purchasing dried beans. Dried beans take a little more forethought than the canned variety – being that you’ll need to soak them overnight – but they’re extremely cheap and pack a punch with nutrients and protein.
The main thing to stay away from if you’re on a budget is the specialty “protein bars and shakes” that dominate the health food market these days. It’s not that these are inherently bad for you, but they are extremely expensive for the protein they contain, and there’s absolutely no reason why you can’t get the same amount of protein from different sources. If you want to live healthy, cheap, and happy, try to stay away from processed foods as much as possible, and this includes “diet” processed foods!
Posted in Article on April 23, 2012
While you are working your back it is also important that you focus on your lower back as well. Your muscles work on a lever and pulley system, so it is important to make sure that you get all of your muscles strengthened, as it will help to ward off muscle problems and postural conditions. The stiff leg dead-lift, also known as the Romanian dead-lift, will work your legs, especially the hamstrings, as well as your lower back.
In order to do a stiff leg dead lift, you will need to have a bar and weights. The common misconception with many people is that this is a body building exercise and people who just want to tone tend to stay away from this. However, this exercise can be done at any weight level, including just the bar. It can help to give you the rounded and toned butt that you want.
How to do the stiff leg dead-lift
1. With the bar on the floor, stand directly in the center of the bar with your body straight and your feet about hip width apart and your knees slightly bent so that you do not harm yourself.
2. Then bend at the hips and grab the bar, making sure that you stay straight and do not bend anything more than your torso forward at the hips. When you grab the bar you will want to make sure that your arms are shoulder width apart and you are holding the bar so that your palms are facing the ground.
3. Lift the bar to about hip level
4. Lower the bar back down, almost to the ground, but do not set it back down
5. Continue lifting the bar and lowering it until you have completed all of the reps in the set and then set the bar back on the ground
Tips for getting the best results with the stiff leg dead-lift
Just as with every other exercise, it is important to breathe. The easiest way to do this with this exercise is to inhale on your way down to grab the bar and exhale while you are lifting the bar.
It is also very important that you keep your eyes focused in front of you while you are doing this. You need to keep your back straight in order to keep from injuring yourself and if you look down at the floor, you will bend your back and you will find that you will end up getting hurt
You will also want to keep your arms slightly bent while you are doing this exercise as this will also help to keep you from hurting your arms
Make sure to keep your shoulders straight and do not let them round forward as this will take away from the full effect of the exercise
While you are lowering the bar to the floor, make sure your weight is in your hells and not in the balls of your feet
Posted in Article on April 20, 2012
The 3 Day Diet Menu is quite simple. Each day, you pick a breakfast, lunch, and dinner from this list. Besides the foods on this list, you can have salt, pepper, vinegar, lemon, herbs, Worcestershire sauce, soy sauce, mustard and catsup.? The 3 day diet menu is designed to give you about 900 calories a day.
On the 3 day diet menu, it is very important to eat your grapefruit or drink your grapefruit juice at every meal. Additionally, you must drink at least 32 ounces of water each day.
Breakfast #1
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
1 piece of dry toast topped with 1 tablespoon of peanut butter
Breakfast #2
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
1 egg
1 piece of dry toast
1/2 banana
Breakfast #3
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
5 saltine crackers
1 oz. cheese
1 apple
Lunch on the 3 day diet menu also has about 200 calories a day.
Lunch #1
1/2 cup tuna in spring water
1 piece of dry toast
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Lunch #2
1 cup cottage cheese
8 saltine crackers
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Lunch #3
1 boiled egg
1 slice dry toast
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner on the 3 day diet menu has about 350 calories and bulks up the meal with 2 cups of vegetables. You also get a sweet treat in the form of vanilla ice cream.
Dinner #1
3 ounces of lean meat
1 cup of green beans
1 cup of carrots
1 apple
1 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner #2
2 franks
1 cup of ?cabbage
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner #3
1 cup EACH of:
* tuna in spring water
* carrots
* cauliflower
* melon
* 1/2 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Grapefruit has no scientifically based fat reducing properties and does not magically speed up your metabolism. Eaten whole (rather than juiced), 1/2 of the fruit provides 6 grams of fibre. But then, oranges provide 7 grams of fibre.
The 3 day diet menus do provide a healthy, balanced meal plan, but it has only about 900 calories. So, will you lose weight if you stick to the diet? Yes. You will probably lose between 3 and 6 pounds. Some people claim to have lost 10 pounds.
This can be a real turn on for people who need to lose a dress size in a short amount of time, particularly if a big event is looming. But, the 3 day diet menu does not provide a lasting solution to weight loss.
Posted in Article on April 19, 2012
Who said exercise couldn’t be fun? You can literally exercise any time, any place if you just use your imagination a little. Take for example regular household chores, did you know that a 150 pound woman can burn approximately 230 calories in thirty minutes just by performing housework? Who said housework was a chore? Not anymore!
It is very true housework can really burn the calories especially if you put a little more effort into it. So instead of just vacuuming in a kind of lazy way, concentrate on your movements. Push the vacuum a little further away from you and pull it back with more gusto! Now you are burning a few extra calories.
The same applies to cleaning the bath tub or washing the floors. Instead of thinking about how much you dislike the chore. Think instead about applying a bit more pressure to your movements.
When you are cleaning and dusting take longer strides with your legs too. Take a long stride and then hold the position for a few seconds to help stretch your muscles. Then bend at the knees. When picking things up off the floor use your knees to bend down or you can bend straight legged. But just be careful not to over stretch and pull a muscle.
Outside the house you have lots of additional ways to exercise. Gardening, weeding, cutting and raking the lawn are all wonderful workouts. If you don’t normally do these chores offer to do them once a week and take advantage of using a different set of muscles.
The same goes if you have a dog, offer to be the one to take them on a walk. Or give your dog a surprise and take him for two walks a day instead of one, they will be excited and happy to go with you.
Most kids these days have some type of gaming console so why not take advantage of this and get an exercise video game. If you are a little embarrassed about anyone seeing you, get up early in the morning and play the game. Before long your kids will want to exercise along with you.
It really is easy to incorporate exercise into your daily chores. No matter what cleaning chore you are doing there is a way to bend, stretch and just put more effort into it. So go ahead and have fun while cleaning, your body will love you for it.
