Five Reasons to Consider a PLANT STRONG (Vegan/Vegetarian) Diet

Five Reasons to Seriously Consider a PLANT STRONG (Vegan/Vegetarian) Diet

1 EAT KARMA

Even if you’re not interested in becoming a vegetarian or vegan, there are plenty of reasons to up your intake of plant-based meals. In my private practice, more of my clients are experimenting with meatless cuisine than ever before, and they’re reaping the rewards. Here are five powerful benefits to embracing your inner herbivore–even part-time.

Better health: A study out this year, the largest yet to compare heart disease rates between vegetarians and meat eaters, found that a vegetarian diet can reduce the risk of heart disease (the No.1 killer of both men and women) by a third. Another 2013 study, from researchers at Loma Linda University, followed over 70,000 adults in their mid to upper 50s, and found that over a six year period, the death rate from all causes was 12 percent lower for vegetarians than for meat eaters. And according to the American Institute for Cancer Research, vegetarian and vegan diets significantly reduce cancer risk, including stomach, colon, pancreatic, breast, uterine, and ovarian cancers.

In addition to these long-term health benefits, I’ve seen immediate improvements among my clients in cholesterol profiles, blood pressure, blood sugar levels, immunity, and digestive health. Many have also reported fewer aches and pains, likely due to the anti-inflammatory effect of consuming more plant foods, which may also fight aging, as well as conditions like Alzheimer’s.

Weight loss: In an Oxford University study of nearly 38,000 adults, researchers found that meat-eaters tended to have the highest body mass index (BMI) for their age and vegans the lowest, with vegetarians and semi-vegetarians in between. Another published in the American Journal of Clinical Nutrition compared over 10,000 vegetarians and nonvegetarians, and found that BMI values were higher in nonvegetarians in all age groups for both genders. In addition, weight gain over a 5-year period was lowest among people who adopted a diet containing fewer animal foods.

The reason? Plant-based meals tend to be richer in antioxidants and fiber, which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan meals. Just be sure your veggie-derived meals are made from whole, nutrient-rich foods, not processed “junk food” like vegan versions of hot dogs, cookies, and donuts.

Improve your mood: In addition to transforming your body, eating more plants can have a powerful impact on your mind. In a study published in the British Journal of Health Psychology, nearly 300 young adults completed daily food diaries for three weeks, which included mood ratings. Scientists found that a higher intake of produce resulted in more energy, calmness, and greater feelings of happiness, effects that positively impacted the volunteers not only on the days they ate fruits and veggies, but also throughout the following day.

According to the latest data, roughly 75 percent of Americans fall short of the minimum recommended five daily servings of produce. Eating more plant-based meals can help fill the gap, and then some.

Look better: In my previous post about how to get gorgeous skin, I shared research about how a higher intake of produce can literally create a healthy glow, because antioxidants improve circulation, and alter skin pigment.

Eating more fresh, raw veggies can also help you avoid nasty substances called advanced glycation endproducts, or AGEs, which are produced when food is cooked to high temperatures using dry heat. AGEs have been tied to premature aging, wrinkles, and in a recent animal study, an increase in belly fat.

Better sex: Eating more veggie-based meals can help you shrink your shape, and studies show that losing just 10 pounds is enough to boost sex hormones and improve your love life. In addition, the most powerful libido-boosting foods are plant-based (check out our list of libido-boosting foods). And avoiding meat may be the key to improving your “aromatic appeal.”

A Czech study compared body odor pads collected from meat-eating and non-meat eating men, and found that samples from the latter group were rated as significantly more attractive and pleasant.

________________________________

“Good Health Is A Choice You Can Make Today!”

Eat Healthy & Thrivewww.eathealthyandthrive.com

The Fitness Underground LA  – www.thefitnessunderground.com

__________________________

PICK UP A COPY OF OUR NEWEST RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *

“Learn how to increase your metabolism and burn calories like never before.”    

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

Buy Your Copy Here Today: http://www.lulu.com/spotlight/Texasb

Advertisements
Posted in EAT WELL, HEALTH/WELL-BEING | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Did You Know: Eating Processed Meats Increases Your Risk of Cancer!

Did You Know: Eating Processed Meats Increases Your Risk of Cancer!

1 a meat skull

Consuming processed meats increases the risk of pancreatic cancer, says new research conducted at the University of Hawaii that followed nearly 200,000 men and women for seven years.

According to lead study author Ute Nothlings, people who consumed the most processed meats (hot dogs and sausage) showed a 67% increased risk of pancreatic cancer over those who consumed little or no meat products.

But researchers failed to accurately identify the culprit responsible for this increased risk of pancreatic cancer, says one author. The true cause of the heightened cancer risk is the widespread use of a carcinogenic precursor ingredient known as sodium nitrite by food processing companies, says nutritionist Mike Adams, author of the just-published Grocery Warning manual at: TruthPublishing.com

* Nearly all processed meats are made with sodium nitrite: breakfast sausage, hot dogs, jerkies, bacon,lunchmeat, and even meats in canned soup products. Yet this ingredient is a precursor to highly carcinogenic nitrosamines — potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body. When consumers eat sodium nitrite in popular meat products, nitrosamines are formed in the body where they promote the growth of various cancers, including colorectal cancer and pancreatic cancer, says Adams.

“Sodium nitrite is a dangerous, cancer-causing ingredient that has no place in the human food supply,” he explains. The USDA actually tried to ban sodium nitrite in the 1970′s, but was preempted by the meat processing industry, which relies on the ingredient as a color fixer to make foods look more visually appealing. “The meat industry uses sodium nitrite to sell more meat products at the expense of public health,” says Adams. “And this new research clearly demonstrates the link between the consumption of processed meats and cancer.”

Pancreatic cancer isn’t the only negative side effect of consuming processed meats such as hot dogs. Leukemia also skyrockets by 700% following the consumption of hot dogs. (Preston-Martin, S. et al. “N-nitroso compounds and childhood brain tumors: A case-control study.” Cancer Res. 1982; 42:5240-5.) Other links between processed meats and disease are covered in detail in the Grocery Warning manual.

Adams wrote Grocery Warning to warn consumers about the toxic, disease-causing ingredients found in everyday foods and groceries. “There are certain ingredients found in common grocery products that directly promote cancer, diabetes, heart disease, depression, Alzheimer’s disease, osteoporosis and even behavioral disorders,” Adams explains. His Grocery Warning manual covers them all, teaching readers how to prevent and even help reverse chronic diseases by avoiding the foods and food ingredients that cause disease.

According to Adams, consumers can help reduce the cancer-causing effects of sodium nitrite by consuming protective antioxidants before meals, such as vitamin C and vitamin E. But no vitamin offers 100% protection. The only safe strategy is to avoid sodium nitrite completely.

Adams especially warns expectant mothers to avoid consuming sodium nitrite due to the greatly heightened risk of brain tumors in infants. Parents are also warned to avoid feeding their children products that contain sodium nitrite, including all popular hot dogs, bacon, jerkies, breakfast sausages and pizzas made with pepperoni or other processed meats. “Sodium nitrite is especially dangerous to fetuses, infants and children,” says Adams.

* Sadly, nearly all school lunch programs currently serve schoolchildren meat products containing sodium nitrite. Hospital cafeterias also serve this cancer-causing ingredient to patients. Sodium nitrite is found in literally thousands of different menu items at fast food restaurants and dining establishments. “The use of this ingredient is widespread,” says Adams, and it’s part of the reason we’re seeing skyrocketing rates of cancer in every society that consumes large quantities of processed meats.”

Some companies are now offering nitrite-free and nitrate-free meat products, which are far healthier alternatives, but those products are difficult to find and are typically available only at health food stores or natural grocers. Consumers can look for “Nitrite-free” or “Nitrate-free” labels when shopping for meat products. They can also purchase fresh meats, which are almost never prepared with sodium nitrite.

The new research on processed meats points to a chemical toxin as the cause of the increased cancer risk. A heightened cancer risk of 67% is “gigantic,” warns Adams. “This is clearly not due to macronutrient differences. This is the kind of risk increase you only see with ingredient toxicity. Something in these processed meats is poisoning people, and the evidence points straight to sodium nitrite.”

As always it is recommend staying as close to nature as possible. Everything you put in your mouth leaves a trail and/or has a trail from where it originated. The shorter the trail (or better yet no trail between nature and you) the healthier. The closer you stay to nature the less processed your food will be. The more processed it is, or the less it appears like the way nature intended it, the less healthy it becomes.

Be very, very leary of foods with health claims and foods which are infused with “healthy ingredients”.

___________________________________________

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com

Join us! Get Fit, Eat Smart and Thrive in 2013.

A year from now you may wish you had!

The Fitness Underground-Los Angeles c.2013

Posted in EAT WELL, HEALTH/WELL-BEING | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Top 10 Reasons to Oppose GMOs & Genetic Engineering

Top 10 Reasons to Oppose GMOs & Genetic Engineering

gmo-food-box

The U.S. is the largest producer of genetically modified crops. Many other countries have completed banned genetically engineered crops and GMO foods – for good reason.

1. Consumers’ Choice Is At Stake:

Here in the United States, genetically engineered (GE) foods are not labeled or separated from conventional foods. Because of this, we do not have much of a choice. Although regulations in Europe require mandatory labeling of GE food, consumer’s choice is still threatened because of cross-pollination and contamination. When genetic engineering is planted in the fields, the family shopper really has no choice. Is this how we want our food treated?

2. Health risks:

Genetic engineering can make foods that were once safe to eat a threat to people with allergies. Because this process is unpredictable, new substances can develop in engineered foods. The FDA knows this and does some testing, but there are no guarantees.

Besides the new allergies, inserting genes into plants and animals can cause existing genes to react in unknown ways, including reduced nutritional values and changes in organism quality.

3. Ecological risks:

There is no such thing as a free lunch. By engineering plants to be resistant to pesticides and herbicides, we necessarily affect the web of life. Other plants and animals not considered will be impacted. As has been said, when one string in the web is tugged, it pulls all of the others.

4. Biodiversity in danger:

Engineering specific traits into select species threatens the planets biodiversity by upsetting the natural balance. Engineered organisms spread uncontained into the wild. They also spread their genes into the gene pool. Once engineered organisms are released, there will be no recalls, and as they continue to upset nature, it may be impossible to undo the damage.

5. Genetic engineering is about corporate control of agriculture:

The reason to engineer and patent a seed is to make money off of a captive market. Although some family farmers in the US are using this technology, they are not the driving force behind its creation. Genetically engineered crops further lock farmers into a cycle of dependence on quick fix techno schemes with royalty fees and debts to the bank.

6. Organic Agriculture is at Risk:

Genetically engineered plants do not recognize buffer zones and containment fields. They will drift and they will be carried wherever fate will have it. Contamination of conventional and organic crops isn’t a matter of if, it’s a matter of when. These new creations have proven impossible to contain outside of a lab.

So who will be liable when this contamination occurs? Not the Biotech companies. Currently there are few if any laws assigning liability to life’s new architects. The laws that do exist are concerned with intellectual property rights. It seems the court want to be certain you pay for every GE seed that grows, whether you planted it or not.

7. Economic misjudgments:

These crops cost more money than expected. They also carry loads of new risks. Scandals like the Starlink contamination caused Asian markets to shut down to American corn imports. This risk of loss of foreign markets resulted in the abandonment of genetically engineered wheat in 2004.

8. Increase in insecticide and herbicide use:

When plants are engineered to resist insecticides, farmers spray more insecticide o­n the plants. Couple that with pests building up insecticide resistance because of the larger usage and you have a company selling more chemicals, an environment more polluted, and a farmer more dependent.

9. Monopolization of food production:

The spread of genetic engineering coincides with widening legal possibilities to patent plants and their genes. Patents o­n food bear the intrinsic danger that a few transnational corporations obtain exclusive control over the whole chain of food production, from the gene to the dish. Initial conflicts over patent rights in Northern America show how, in the future, farmers may lose some of the rights concerning their crops. Patents o­n life are not compatible with the concept of intellectual property rights. They confer rights which go far beyond what the “inventor” has really accomplished.

10. The myth of fighting world hunger:

The promise to overcome worldwide hunger with the help of genetic engineering is not credible. Research and development of genetically modified plants are organized privately and lie in the hands of o­nly a few big corporations in the North, which protect their products through patents. This development is addressed to the needs of intensive industrialized farming in the earth’s temperate zone. The genetically modified plants don’t yet contribute to the solution of agricultural problems in the tropics. Patents and technology fees prevent the transfer of technology from North to South. Deficient nutrition is not a problem of food quantity, but of power and distribution. There is no scarcity of food in the world, but grave deficiencies in access to food and distribution.

Monsanto_Evil_Dees

_________________________________________

“Are You Ready To Commit & Change Your Life?”

EAT HEALTH AND THRIVE: http://www.eathealthyandthrive.com

The Fitness Underground – LA/South Bay: http://www.thefitnessunderground.com

“We’re changing our client’s lives – Give us an opportunity to change yours. Join us and start moving in a healthier direction”.

* * * * * * * * * * * * * * * * * * * * * * * * *

PICK UP A COPY OF OUR NEWEST RELEASE!!!

Boost Your Metabolism by Markus & Texas Boesch

“Learn how to increase your metabolism and burn calories like never before.”    

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

Buy Your Copy Here Today: http://www.lulu.com/spotlight/Texasb

Posted in EAT WELL, GO GREEN, HEALTH/WELL-BEING | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Maybe I’m Getting Soft & Old

“Wallberg Left The Ring On A Stretcher And Was Taken To Hospital”

imagehandler_ashx

It’s funny the more I’ve removed myself from hard-core Kickboxing, Boxing and MMA, the more I’ve given a lot of serious thought about the how stupid (maybe not the correct word, but I’ll go with it) it is to take such Serious Health Risks! (and as you may know it was a huge part of my life as a competitive athlete). As a health and fitness professional I have to say taking punishing blows to the body, head, organs is not a good thing no matter how you look at it and although damage might not show up immediately, more often then not it will surface later on in life.

I know it’s “shocking” to hear me speak this way, but I’ve given it a lot of thought lately.

I think it’s a awesome workout (training) and even some light to medium full contact sparring is cool (in a safe and controlled environment) But I’m not so sure about getting into the ring (not sure how I did it now and I really have no regrets – but also consider myself fortunate to have my good health) and having someone bash your brains in..(??)

Maybe I’m just getting old and soft or maybe I’ve become more aware, educated and respectful of the human body.

“I know I’m going to take a lot of heat for this.. but opinions are like toes, Everyone’s got them!”

___________________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

* * * * * * * * * * * * * * * * * * * * * * * * *

PICK UP A COPY OF OUR NEWEST RELEASE!!!

Boost Your Metabolism by Markus & Texas Boesch

“Learn how to increase your metabolism and burn calories like never before.”    

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

Buy Your Copy Here Today: http://www.lulu.com/spotlight/Texasb

_____________________________________

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com

Join us! Get Fit, Stay Well and Thrive in 2013.

A year from now you may wish you had!

The Fitness Underground-Los Angeles c.2013

Posted in EXERCISE, HEALTH/WELL-BEING | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

The Zach Sobiech Story – Make The Most Out Of Everyday Of Life

“What makes you happy is seeing someone else smile because you put it there. That’s what’s awesome about living in this world.” -Zach Sobiech

941883_10151429679395823_304075103_n

Zach passed away yesterday, May 20, (2013) but his legacy will live on.

Please take a moment to watch and celebrate this young man’s amazing life!

(Click This Link)   http://bit.ly/12TSUNw

This is the most beautiful film I’ve ever seen and brought tears to my eyes!!

At age 14, Zach Sobiech was diagnosed with osteosarcoma, a form of bone cancer that primarily affects children and teenagers. At 17, Zach’s doctors told him he only had a few more months to live, and he was determined to make the most of it.

In this inspiring and intimate documentary produced by SoulPancake, Zach discusses his motivation to become a musician in the remaining time he had and his process in producing the viral YouTube music video, “Clouds.” Take a moment to watch the short documentary, listen to some of Zach’s music, and celebrate this young man’s amazing life.

PLEASE SHARE THIS STORY WITH THE ONES YOU LOVE!

224267_10150194795314916_6195089915_6851975_2045805_nLIVESTRONG –  http://www.livestrong.org

1 su2cStand Up To Cancer – http://www.standup2cancer.org/

Zach’s family has requested that anyone inspired by his story and interested in showing their support consider donating to their Osteosarcoma research fund. (Link Below)

https://secure2.convio.net/ccrf/site/Donation2?idb=1655353075&df_id=2520&FR_ID=1140&PROXY_ID=6241&PROXY_TYPE=31&2520.donation=form1

THE FITNESS UNDERGROUND LOS ANGELES

Posted in HEALTH/WELL-BEING, MIND & SPIRIT | Tagged , , , , ,

Fueled By Vegetables! NO MEAT ATHLETES

 Fueled by vegetables! NO MEAT ATHLETES 
1 no meat athletes xxxx  It’s still a common question: can vegetarians perform as well as their carnivorous counterparts in physical competition? Take a look at each of the top level athletes, and you should have your… answer. These vegetarian athletes rose to the top of the sports world — without any help from meat.
Dave Scott-
Dave Scott holds the record for most Iron Man World Championship victories ever (along with his rival Mark Allen, who managed to rack up an equal number of wins). The Iron Man competition, which consists of a 2.4-mile swim, a 112-mile bike ride and a 26-mile marathon run, is one of the most strenuous physical feats in the world. And Scott won six of them, all while vegetarian. He even came out of retirement at 40 to compete again, and took second place. Even today, he still participates. In other words, this is one gnarly vegetarian dude.
Tony Gonzalez-
Pro bowl superstar tight end for the Atlanta Falcons, Tony Gonzales isn’t necessarily a strict vegetarian. He holds NFL records for most single season receptions and most touchdowns by a tight end, and most career receptions and reception yards by a tight end. And he did it during various experiments with veganism and cutting red meat out of his diet entirely. Though he eventually decided to eat chicken and fish, he still gets kudos here for giving veg a go.
Carl Lewis-
World famous track star Carl Lewis wasn’t always a vegetarian. But he eventually went even further: he adopted a vegan diet to prepare for the World Championships in 1991, where he says he ran the best meet of his life. And he wasn’t the only one who held that opinion. After seeing the results of his race, Track & Field magazine remarked, “It had become hard to argue that he is not the greatest athlete ever to set foot on track or field.” He won ABC’s Wide World of Sports Athlete of the Year in 1991 as a result. Carl Lewis earned a total of 10 Olympic medals over his career, nine of them gold.
Joe Namath-
The legendary quarterback Joe Namath is probably the most famous vegetarian football player. Inducted into the NFL Hall of Fame in 1985, he was also one of the best players, period. In his words, “I have been a vegetarian for a few years. Fred Dryer of the Rams has been one for 10 years. It shows you don’t need meat to play football.” Namath serves as a role model for aspiring gridironers everywhere.
Martina Navratilova-
The Czech-born legend Martina Navratilova is one of the greatest tennis players of the 20th century. She won 18 Grand Slam singles titles and 31 doubles titles — a record she still holds today. A vegetarian for most of her career, she’s a vocal PETA supporter — though recent reports find her occasionally venturing into fish meals.
Tony La Russa-
Longtime vegetarian Tony La Russa is more famous for his career as a high-profile manager than a baseball player — he’s one of only two Major League Baseball managers to win the World Series for teams in both the American and National leagues. But he did stints in the major league as a player before his ascent to being one of the most accomplished managers in the history of baseball. Just goes to show that vegetarianism can be good for the mind as well as the body.
Robert Parish-
One of the greatest NBA basketball players in history, vegetarian Robert Parish played center for the Boston Celtics alongside Larry Bird. He was inducted into the Basketball Hall of Fame in 2003. Measuring more than 7 feet tall, he was an imposing force on the court, yet was renowned for his versatility as well — and his high release jump shot was legendary.
Prince Fielder-
One of the youngest vegetarian champs on our list, Prince Fielder is the first baseman for the Detroit Tigers. He has been a strict vegetarian since early 2008 — and hasn’t looked back since. His father was also a baseball player in the MLB, and they’re the only father-son duo to each have scored more than 50 home runs in their careers.
Billie Jean King-
Two women vegetarian tennis stars on one list? Indeed — and both deserve it fully. Billie Jean King, a longtime vegetarian, has also been an inspiring force against sexism. Along with winning 12 Grand Slam titles and 16 doubles titles, she’s famous for her Battle of the Sexes match, in which she defeated former men’s Wimbledon champion Bobby Riggs.
Ricky Williams-
Running Back for Miami Dolphins (NFL), A Heisman Trophy-winner who played for the University of Texas. He co-owns a restaurant in Miami that serves meat, but he makes sure that there are plenty of vegetarian-friendly options on the menu.
Mike Tyson-
Iron Mike, one of the most feared fighters in his generations, has taken on a warm and fuzzy persona that includes a shift to veganism for a healthier way of life.
Hank Aaron-
Former MLB Player and a Member of The Baseball Hall of Fame. Aaron was the all-time home-run champion until his record was broken by Barry Bonds. Many baseball purists still regard him to be the all-time record holder because of Bond’s ties to steroids.
Arian Foster- NFL PLayer / Houston Texans
Bill Pearl- Four-time Mr. Universe
Brendan Brazier- Former professional Ironman triathlete (1998–2004), Ultra Marathon Champion
____________________________________________________
HEALTH, FITNESS, NUTRITION AND LIFESTYLE MANAGEMENT
THE FITNESS UNDERGROUND – LOS ANGELES/SOUTH BAY
EAT HEALTHY AND THRIVE
“Are you ready to commit and change your life?” Get fit, Eat smart, Stay well and Thrive
Posted in EAT WELL, HEALTH/WELL-BEING | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Training Basics for Cyclists of All Levels

Be Your Own Coach / Training Basics for Cyclists of All Levels

1 MARKUS SPECIALIZED BIKE PORTRAIT FEB 2013

 Whether you browse fitness websites or the sports aisle at your local Barnes & Noble, you’ll find a wide variety of training advice, and sifting through it can be a daunting task. While some cyclists hire a coach to help make sense of it all, training on your own is simpler than you might imagine. The best coaches and athletes in the world adhere to these six maxims. Here’s how to make them work for you. _____________________________________

Overload:

To get stronger and faster you need to gradually increase the demands you place on your body by riding longer, harder, or more often. For example, if you’re used to riding anywhere from three to five hours a week, adding 18 to 30 minutes to your schedule would create an overload. Aim to increase ride volume by no more than 10 percent each week.

Train In Cycles:

To get stronger and faster you need to gradually increase the demands you place on your body by riding longer, harder, or more often. For example, if you’re used to riding anywhere from three to five hours a week, adding 18 to 30 minutes to your schedule would create an overload. Aim to increase ride volume by no more than 10 percent each week.

Choose Intensity Over Volume:

If you always ride long and slow you’ll never get out of first gear when it counts. To supercharge your engine, incorporate intervals into your rides at various effort levels. Work up to a minimum of three hard sessions per week, including group rides: Think of them as intervals in disguise.

Rest as Hard as You Ride:

Training adaptations take place while you’re off the bike, so allow for recovery. Your weekly volume should be somewhat challenging without leaving you flat on your face at the end of a week. A single day of rest after a weekend of riding should leave you with plenty of energy to get back in the saddle on Tuesday.

Be Consistent:

Doing three or four short weekday rides with intervals plus longer, more moderate rides on Saturday and Sunday is more effective than saving all of your training for the weekend. You’ll teach your body to push on a consistent basis, keep your metabolism high, and recover quicker. Plus, you’ll get to enjoy the mood-boosting benefits of exercise more frequently.

Track Your Progress:

Keep a training journal or use an online tool such as Strava or Training Peaks to record the length, intensity, and frequency of your rides. Every four to six weeks, do a field test: Find your favorite climb or stretch of open road and track time, distance, heart rate, and/or power over the course of an all-out effort.

Build Your GearBox:

To get faster, work these types of riding into your repertoire:

Recovery-  Low heart rate; moderate cadence (80–90 rpm); effort level 1 to 3 (out of 10, your hardest). Forty-five to 75 minutes

Cruising-  Deep, steady breathing; 85–100 rpm; effort level 4 or 5. Sixty to 240 minutes

Tempo-  Rhythmic breaths; 85–100 rpm; effort level 6. Sample Workout: One to four surges of five to 30 minutes, depending on fitness. Recovery: 50% of the interval time

Brisk-  Quick, rhythmic breaths; 90–110 rpm; effort level 7 or 8. Sample Workout: Three to five surges of three to 20 minutes. Recovery: 75–80% of the interval time

Power-  All-out; 90–110 rpm; effort level 10. Sample Workout: Four to six surges of 30 seconds to 5 minutes. Recovery: 100–150% of the interval time

______________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

* * * * * * * * * * * * * * * * * * * * * * * * *

PICK UP A COPY OF OUR NEWEST RELEASE!!!

Boost Your Metabolism by Markus & Texas Boesch

“Learn how to increase your metabolism and burn calories like never before.”  

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

Buy Your Copy Here:  http://www.lulu.com/spotlight/Texasb

_____________________________________

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit The Fitness Underground – Los Angeles/South Bay: http://www.thefitnessunderground.com

Visit Eat Healthy and Thrive: http://www.eathealthyandthrive.com

Join us! Get Fit, Stay Well and Thrive in 2013.

A year from now you may wish you had!

The Fitness Underground-Los Angeles c.2013

Posted in EXERCISE | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,