Mayhem's blog

A recent study suggests keeping a food diary can double your weight loss. The study, coordinated by the Kaiser Permanente Center for Health Research and conducted at Duke University Medical Center, Johns Hopkins University and other sites, involved nearly 1,700 overweight or obese adults ages 25 and older. Subjects maintained food diaries for six months and were encouraged to eat a healthy diet and stay physically active. They also met on a weekly basis to discuss their food diaries in a group format.

Good news for coffee lovers. About two years ago, researchers from the University Innsbruck in Austria found caffeinated coffee can temporarily sharpen your focus and memory. After giving volunteers the caffeine equivalent of about two cups of coffee, they observed that their brain activity was increased in two locations—one being the part responsible for memory. Results were observed using MRI technology. Without caffeine, there was no increase in brain activity.

Here's how to raise the rate at which your body burns calories.

Not everyone burns calories at the same rate. Your metabolism is influenced by a few factors you cannot change and a number of factors you can change.

Factors you cannot change include your sex and age. Men generally burn more calories than women do. However, explanation is simple: men usually have more muscle then do women of the same weight, height and age.

#1 Develop Good Habits

In order to achieve success, you must develop good habits. We are creatures of habit. Fitness isn't just something you do in order to look great and lose weight. Fitness becomes part of your lifestyle: it becomes habitual for you to work out every week and challenge your body weekly. If we develop good habits, success becomes natural.

#2 Moderation

1. Fiber Improves Absorption

Consuming fiber is an important part of creating an anabolic environment in your body, because fiber enhances nutrient absorption along the intestinal walls by helping to keep the walls free of undigested food.

2. Fiber Helps Process Dietary Fat

Many nutrition and exercise books focus on changing the appearance of the body. When such focus is placed on the external, there tends to be a neglect of the internal causative factors. Ninety-five percent of individuals attempting to lose weight via traditional diet or exercise will gain back all the lost weight. This is because nothing changed on the inside. This is because the body is a reflection of the mind.

Since I'm back on the wagon I've been slowly introducing core training back into my work outs. I've been approached by woman and men asking where did I learn some of the unique core exercises I'm doing. Say it with me people...MFT or Jamcore!!! What I've noticed is that there are people our there that still don't understand what "core training" is and the importance of it so here's a quick blurb to help you out!

The great thing about pilates is that just about everyone - from couch potatoes to fitness buffs - can do it. Because pilates has gained lots of attention recently, there are lots of classes available. You'll probably find that many gyms offer pilates classes, mostly in mat work. Most pilates instructors will combine mat work with machine work for their private classes. The downside to pilates being the hot new fitness regemine is inadequate instruction.

Secrets to Fitness Success #1 - Set Your Goals

Your brain depends on a variety of nutrients to keep itself balanced. Cheetos and beer are not on the list. The scoop on six snacks that will help kick your mind into gear.

Your Mood: Anxious
You need to stay sharp through a grueling job interview.
Your Meal: Half a grilled-chicken wrap at lunch, hold the mayo

Here's Why: Eating between 4 and 5 ounces of protein helps your brain create dopamine and norepinephrine, neurochemicals that keep you alert, says Judith Wurtman, Ph.D., author of The Serotonin Power Diet.

Your Mood: Stressed

There are so many diets out there today convincing women to reduce red meat, increase fish intake, don't eat more than an ounce of this and be sure to eat this once a day! There are commercials that show Jane Dumb who lost 55lbs in three months on the Slim Fast diet because she shrunk her stomach, deprived herself of a healthy work out and became moody in the process. Do you ever hear the testimony of those who live with her?

I have done extensive research on Hypothyroidism in the last year. I myself deal with the weight gain from the disease. I've gained approximately 18 pounds in the last two years following my complete thyroidectomy. The average hypothyroid patient gains an average of 8 lbs/month after diagnosis, hormone replacement or surgery. That number increases an average of 12 lbs/month after 1 year. You can imagine my head spinning when I first read this!

1) For many thyroid patients, calorie restriction simply isn't enough to trigger weight loss. This is why popular "diet plans" that don't require exercise may not work for us. To keep your metabolism efficient, or make it even more efficient, you absolutely need exercise, because it helps burn calories and fat, it reduces insulin levels, it raises resting metabolism, and helps combat imbalances in leptin, insulin, and growth hormone. But if you want to lose weight, you're going to need to do more than the recommend 20 minutes, 3 times a week.