Gain Muscle and Weight From Lifestyle Changes

A well-sculpted muscular look is one of the hottest things nowadays, thus all the rage about how to gain muscle and weight. Perhaps this is due largely to a generation obsessed with great physical looks. Moreover, more people have chosen an active participation in their fitness routines due to health reasons.

Whatever underlying reasons you may have for wanting to gain muscle and weight, you should understand that this process will not be a short term endeavor. Gaining weight and muscle building are meant to be a continuous process; you cannot merely stop just because you have gained a pound or two. There are also a lot of questions of what to eat and exercise to perform in order to achieve the right muscle and weight desired.

The main reason why you are not gaining weight is that you are not taking in more calories than you can burn. If you're metabolic rate is high, or the manner with which your body burns calories from the food that you take in, then it is very unlikely that you will gain more weight with your present eating habits. In order that you will start to gain muscle and weight, eat a protein and carbohydrate rich diet, and add generous helping of fiber rich stuff as well.

A protein rich diet should not be taken to mean as one high in red meat as this often has adverse effects in health when taken often and in high amounts. To gain muscle and weight, white meat like fish, chicken, and other sea foods are excellent sources of protein as well as beans, soy, and egg whites. As for carbohydrates, complex carbohydrates are better than simple ones. Complex carbohydrate rich foods include brown rice, yam, sweet potatoes, squash, and potatoes. Simple carbohydrates which can be derived form flour rich stuff like breads and cakes, have no nutrients and are loaded with trans fats.

Physical bodybuilding routines are very important so as to gain muscle and weight. With the right weight gaining exercises, you burn more calories so you eat more during the day. Muscle toning routines like lifts and squats, plus employing the use of a variety of machines, will build up muscles and tone an otherwise shapeless body. Just remember not to overdo exercise routines.

Eating too much high calorie stuff will certainly result in the build-up of fat. While this is considered fine in weight gain, too much fat can cover up the muscles and result in more strain when exercising. A balanced healthy diet is best and of course maintaining a set of thrice per week body building exercise can be very helpful.

After all, the goal is to build up on muscle and weight, not fat. The more muscle and the less fat there is in your body, the lesser is the risk for debilitating disease. The body will also be used to heightened workout in due time.

If you want to rebuild your skinny frame into a finely-toned and brawny one, you should be prepared to take on some lifestyle changes. Improve your lifestyle and gain muscle and weight in the process. Browse through my site to keep you posted for tips about body and muscle building.

Find out more about natural and effective tips on how to gain weight and muscle mass quickly. Also read this interesting article on how to gain muscle mass and weight fast.

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By Davion Wong

Improve Symptoms of PMS With Nutritional & Lifestyle Changes

By Edward Leyton M.D.

"Premenstrual Syndrome (PMS) is a common cause of substantial psychological and physical distress for women during their reproductive years. Forty percent of women have symptoms that are severe enough to disrupt some aspect of their daily lives; 5% are incapacitated by their symptoms."

So begins a review article by Dr. Sue Douglas in the Canadian Family Physician journal from November 2002. PMS could have been dubbed the forgotten illness until about 20 years ago when gradually it was realized that this collection of symptoms was very common. It was first classified in a useful way by Dr. Guy Abrams in the mid-1980s who outlined 4 types of PMS:

1. PMS-A In this type the symptoms are mainly increased anxiety with too much estrogen relative to progesterone being secreted, that results in a trigger for anxiety. This is the most common type found in about 70% of sufferers.
2. PMS-C This type is associated with cravings for carbohydrate, increased fatigue, headache and frequently heart palpitations. People in this category may have low blood sugar, and represent about 25% of sufferers.
3. PMS-D This type is characterized mainly by depression, forgetfulness, and difficulty sleeping. These people might also have low thyroid, frequent crying spells, headaches, and usually too much progesterone in relation to estrogen. They may have excessive hair growth. It is the least frequent of all categories.
4. PMS-H This type is characterized by increased fluid retention, abdominal bloating, breast congestion and tenderness. It affects about 25% of sufferers.

The above categories are not exclusive to each other. People can have mixtures of all of these types, and they can vary in severity from mild to highly significant. Symptoms usually occur within the last two weeks of the menstrual cycle, but usually during the last 7 to 10 days before the menstrual cycle begins. They often end when the menstrual cycle begins. While medications may be necessary in some cases, a good deal of relief can be obtained by paying attention to diet, exercise, and relaxation and supplementation -- in other words, healthy lifestyle changes.

Overall, the diet for anyone with PMS should consist of a Mediterranean type diet that consists of meals high in good-quality fruits and vegetables, low in red meats, sugars, and white flour, with moderate amounts of good-quality protein preferably from coldwater fish such as salmon, mackerel, or tuna, but also from chicken and legumes. Mild to moderate exercise, such as walking or light running, has been found to help the symptoms of PMS. Decreasing the triggers for adrenalin or other stress hormone release through deep relaxation with meditation or self-hypnosis is also important.

Research has shown that a number of supplements can help in all of the types listed:

• B vitamins are very important in PMS-A. Take a 50mg B Complex vitamin through the whole cycle. You can also add another 100mg of Vitamin B6 (pyridoxine) on its own if the 50mg B Complex is insufficient to relieve symptoms.
• Good studies have also found that calcium can be helpful. I recommend about 1000 mg per day as the carbonate or about 500 mg a day as the citrate. The latter is better absorbed and you need less of it.
• Magnesium is also helpful, especially in PMS-C, and can be taken as a Calcium & Magnesium tablet combined if you wish. The dose of magnesium required is about half that of the calcium dose.
• Oil of Evening Primrose is an essential oil to be taken by mouth in the reduction of PMS symptoms, again particularly in PMS-A and PMS-C. The oil reduces the formation of inflammatory hormones called prostaglandins. You should take 3 capsules twice daily at breakfast and dinner. The anti-oxidant Vitamin E in 400 IU dose daily should be taken to ensure that the Primrose Oil works effectively.

All supplements should be taken with meals and are not likely to cause any unpleasant side effects in the dosages recommended here. They should always be a part of an overall lifestyle improvement program for greatest effectiveness.

When you are trying any of these lifestyle and supplement treatments, take them for about 3 menstrual cycles before deciding whether to continue or stop. There are many other naturopathic and homeopathic treatments that can be helpful, but are beyond the scope of this article.

© Edward Leyton MD 2007
©Accessing resources for Empowerment 2007
28/04/07

The information and suggestions provided in this and other articles are for educational purposes only and are not necessarily intended as treatment to be used without the further advice of a physician or other health-care practitioner familiar with the diagnosis and treatment of this condition using nutritional approaches. Please, always see your health care provider to provide a proper diagnosis and for any further details of treatment.

There are four basic principles to health:
1. Good nutrition
2. Good exercise
3. Good thinking and emotional states
4. Good self-care

These embrace the mind, body and spirit of good health and well-being. This article and Dr. Leyton's monthly newsletter addresses one or more or more of these principles. These health tips are short and simple. All tips, where applicable, are based on quality research that is being done in the medical field.

You can subscribe to the free newsletter by signing up at http://www.arfe.ca You will see links throughout the newsletter to take you to more detail if you wish, or you can simply read what's there.

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Treating Your Hemorrhoids Through Lifestyle Changes

By Randy Carlson

There are many different ways to treat hemorrhoids, both internal and external, however only a few methods or products actually offer a significant amount of relief of your painful symptoms. Your number one goal is to stop the itching, burning, irritation, and bleeding as quickly as possible, so you should find a way to treating them that will do just that. Using more natural methods of treatment is a good idea because it keeps your body safe and healthy while helping to erase those symptoms that you have wanted gone for so long.

Among these natural methods is making certain lifestyle changes that don't require that you go out and buy an expensive drug or product that won't really work. If you start to introduce more fiber into your diet, you automatically ensure that at least some of your symptoms will be reduced or even completely disappear. More fiber in your diet makes bowel movements easier on your body, therefore aggravating your hemorrhoids much less and stopping some of the bleeding you may or may not already experience.

There are other natural ways of going about treating some of your symptoms. Certain home remedies and products made with natural ingredients have been proven to give great results to people who have tried them. Although they may still be considered alternative treatments, they work just as well as any mainstream product on the shelves today. They have been used for thousands of years by some people around the world to help treat symptoms of all sorts of medical conditions. Doing this would be a great choice for your entire body, not just your hemorrhoids. You should do more research on the topic of natural hemorrhoids treatments as they can benefit you greatly. Taking care of your entire body is important, but if you really want to start feeling some relief from the itching, burning, and irritation of your hemorrhoids, you will put your trust in natural methods that won't leave you with any negative side-effects whatsoever.

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