Tuesday, December 20, 2011

Medarticles ebook on immunochemical protocols Vol 80

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Dear Friends,
                  Some friend requested this book. I forgot his name so please download from the link given below.
 
Immunochemical Protocols,
Methods in Molecular Biology
Volume - 80
2nd Edition
Humana Press
 
http://depositfiles.com/files/jhuj6ebn7

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Best Regards,

Muhammad Atif Zia
Sargodha,PAKISTAN
0092 321 4822364

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Medarticles Hi guys can you help me with one article!

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Hi, I hope you can help with the next article:

Re: Medarticles dear friends, request for an article

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thank uu !!

On Mon, Dec 19, 2011 at 6:20 PM, anandkumarreddy <anandkumarreddy@gmail.com> wrote:
2nd one sent.

anand

On Mon, Dec 19, 2011 at 2:09 PM, Sneha Dhar <snehadhar99@gmail.com> wrote:
Dear friends please help me in obtaining these articles

1. J Agric Food Chem 2001 Jul;49(7):3385-8
Effect of partial replacement of gum arabic with carbohydrates on its
microencapsulation properties.

PMID: 11453779

2.  J Clin Periodontol. 1993 Apr;20(4):238-43.
The effects of Acacia arabica gum on the in vitro growth and protease
activities of periodontopathic bacteria.
Clark DT, Gazi MI, Cox SW, Eley BM, Tinsley GF.
PMID: 8473532

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Best Regards
Sneha Dhar
M-Tech Food Biotechnology
Institute of Chemical Technology
Matunga, Mumbai- 400019



There is only one nation,
                  - the nation of humanity
There is only one religion,
                  - the religion of love 
There is only on language,
                  - the language of the heart
There is only one God
                  And He is Omnipresent

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Medarticles Help with other article please!

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Hi, anyone could help with other article please??

THANKS IN ADVANCE!

J Surg Res. 2011 Aug 9. [Epub ahead of print]

Changing Epidemiology of Acute Appendicitis in the United States: Study Period 1993-2008.

Source

Department of Surgery, York Hospital, York, Pennsylvania.


http://www.sciencedirect.com/science/article/pii/S0022480411006214

Medarticles Help with an antique article!

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Hi guys! anyone could help with an antique article? PLEASE! thanks a lot in advance!

Fitz RH. Perforating inflammation of the vermiform appendix with special reference to its early diagnosis and treatment. Am J Med Sci 1886; 92: 321. Review.

Medarticles MedArticle need lecture

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Hello everybody, I want to open Lecture 4,exercises 5 and solutions 3
from Teaching Chemical kinetics Fall 2011(LCPT) by Prof Jiri VANICEK,
chould u help me to open it? thank u so much

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How to find support for postpartum depression?

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It becomes very difficult to explain to people that you are depressed right after having a baby. People would be shocked and might even wonder what is wrong with you. You, yourself, might wonder what is happening. But every fourth new mother has reported suffering from 'baby blues' or postpartum depression. Finding support in such a situation could be difficult. But it is not that only women suffer postpartum depression. Few men too have reported to have got the 'baby blues'.

Postpartum depression strikes usually when least expected – just a few days after having the baby. On the one side parents are just so thrilled to have a new person in their family. On the other, postpartum depression makes them develop a dislike for themselves, even the baby and everything around. Feelings of inadequacy and extreme dullness during this period are normal. Patients might begin with simple feelings of depression and frustration. Dismissing these symptoms could make the feelings get worse leading to even thoughts of suicide. This is when new mothers need the most support. If untreated, the condition could worsen and last for several months or even years. It could become postpartum psychosis requiring urgent medical help.

As of now, doctors are able to support women suffering from postpartum depression only with muscle relaxants, anti-depressants and hormonal therapy. Neither of these seems to be a very good idea with the patient in the process of breastfeeding the baby.

True support and cure for patients of postpartum depression comes from natural healing options. These should be combined with a holistic approach including family support.

There are several nice support groups and blogs online too. You could connect with women from across America who have suffered from postpartum depression and even make friends. Finding solutions, help with holistic and natural cures for the symptoms of postpartum depression (PPD) is all quite easy if you go online. Interacting with other new mothers in special blogs and discussion groups could be way more helpful than sitting back and wondering.

Try and involve your spouse too in the healing process. Your spouse's support is vital when it comes to postpartum depression. Do not wait for others to help you but reach out for support from family members also.

Even though you might not try the regular drugs prescribed for postpartum depression, do not forget to discuss the situation with your doctor. Also discuss with your doctor the herbal or natural cure that you want to try for your postpartum depression. If you check online groups you would also find other women who have used similar natural remedies and you would be able to discuss your fears with them also.

Doctors do recommend psychiatric therapy for postpartum depression. You might not take the drugs but if you feel comfortable about therapy sessions you could try some for support. But remember the key to handling postpartum depression is a natural remedy along with a properly designed diet and exercise routine. That's all the support you really need to beat the 'baby blues'.

CLICK HERE FOR MORE INFORMATION

 

 

 

The 4 Week Plan to Build a Bigger Back How to Increase Your Wide Grip Chinup

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A big broad wide back is a very important muscle group that everyone wants to develop. It is a signature factor of any great physique and one that automatically demands respect.

It is a sign of hard work, dedication and attention to detail as not many people train their back muscles as much as their chest or arms let alone train their back with proper form and activation.
The V-Taper creates the illusion of a much larger than life appearance and you cannot achieve that look without developing the lat muscles.

Now there are many ways that one can work their back including machine exercises, cable exercises, compound barbell movements and of course bodyweight movements which of course include good ole fashioned chin-ups.

The Chin-Up Explained:

A chin-up is basically when you grasp a bar that is overhead. You can use a pronated (overhand) or supinated (underhand) grip when performing them.

To develop more width to your back, it is recommended that you perform the wide grip overhand chin-up.

For this exercise, you will grasp the overhead secured bar with each hand spaced about 3-5 inches outside of shoulder width.

From a hanging position you will then focus on pulling the body upwards until you fully contract your back muscles and squeeze the shoulder blades together. You want to make sure you keep your head up and chest out to keep good form.

Then at the top position, you are going to want to lower yourself with a slightly more controlled movement downwards until you are back in the starting hanging position.

The Problem with Wide Grip Chin-ups

The biggest problem people face when it comes to wide grip chin-ups is that they are hard for the majority of people.

Out of all the different variations of the chin-up, the wide grip is by far the most difficult.

It is because when you perform the wide grip chin-up, you are really primarily using the back muscles in an awkward position and most find that their bodyweight proves to be too heavy. But as you use a narrower grip or even switch to underhand, you are using more muscles to pull your body up by including your biceps and back and other supporting muscles thereby allowing you to complete an increased amount of reps.

If a person tries to improve the number of wide grip chin-ups they can perform week after week by simply trying to 'do more', they might resort to using momentum or doing partial reps and end up believing that they can do more than they actually are able to.

This is called false belief. You are changing the variables that should remain consistent and by doing so, you are automatically discrediting the outcome. It's as if you were trying to beat your 100M sprint time and each week you started to spring from a starting point closer to the finish line. Yes your time will increase, but only because you cheated to get there.

Don't worry though, I have devised a 4 week plan that you can use to see improvements in your wide grip chin-up count without having to trick or cheat yourself.

 

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The 4 Week Wide Grip Chin-Up Improvement Solution Plan:

Make sure you 'test' yourself by performing as many wide grip chin-ups as you can the week before starting the 4 week plan. Do this at the beginning of your normal back workout and after of course having warmed up. Just bust out as many as you can with proper form and tempo. Then record that number and keep it in a safe place you will be able to find at the end of the program to make sure you increase your overall count.


"The Test"

Target

Set 1

Rest

Set 2

Rest

Set 3

Rest

Wide Grip Chin-ups

*

 

60 sec

 

60 sec

 

60 sec

*Perform as many reps as you can

Week 1:

You are going to continue training with the same program you are currently using but you will simply incorporate this specialized training at the beginning of each 'Back' day. You may need to adjust your total training volume since you are adding more in with this specialized plan.

In each week, you will aim to progressively increase your repetitions over each chin-up variation. Since people who struggle with wide grip chin-ups can still perform narrower grip chin-ups even after completed their wide chin-ups, we will further fatigue the back by including a drop-set type of training combined with a rest pause method.

Here is the exercise plan for this technique:


Week 1

Target

Set 1

Rest

Set 2

Rest

Set 3

Rest

Wide Grip Chin-Ups

*

 

10 sec

 

10 sec

 

60 sec

Medium Grip Chin-Ups

*

 

10 sec

 

10 sec

 

60 sec

Underhand Close Grip Chin-Ups

*

 

10 sec

 

10 sec

 

60 sec

*The asterisks under target suggest you perform as many as possible to fatigue. Remember to keep good form and proper tempo.

Week 1 Explanation: You will start by performing as many wide grip chin-ups as you are able to do. Then you would let go of the bar, rest for 10 seconds, then start again but this time using a medium or shoulder width grip and perform as many of those as possible. Once you fatigue and cannot do any more, then let go, rest 10 seconds and then try and complete some underhand close grip chin-ups.

Once you are done your first drop-set of chin-ups, take a 1 minute rest before starting again.
Don't get too worried about how many you actually complete. Just make sure you record the numbers so we have a reference point for the following weeks.

Week 2:

Week 2 you are going to aim to complete at least 1 additional wide grip chin-up in your progression during the work set. So for example, if you completed 15 wide grip chin-ups in your first set in week 1, you would aim to complete 16 this time around. But if for some reason, you are not able to beat that number, and then we are going to use the 10 second rest pause method and continue with the wide grip chin-ups until you do beat your week 1 number.

Are you still with me?

The other thing to note is that since we are only trying to improve on the wide grip chin-ups, we will be reducing the target reps for the other chin-up variations. Let me give you another example:

  • Week 1: Set 1 – Wide Grip: 15, Medium Grip: 10, Close Grip: 5
  • Week 2: Set 1 – Wide Grip: 17, Medium Grip: aim for 10, Close Grip: aim for 5

I want you to 'aim' to match, not beat, the number of reps on the other two variations (medium and close) and focus only on increasing your wide grips in each set. Do not try and surpass your rep count for the close grip and medium grip. You can match the reps from the previous week, but you want to save your energy to try and increase on your next wide grip set.

Here is the exercise plan for this technique:


Week 2

Target

Set 1

Rest

Set 2

Rest

Set 3

Rest

Wide Grip Chin-Ups

*+1

 

10 sec

 

10 sec

 

60 sec

Medium Grip Chin-Ups

*match*

 

10 sec

 

10 sec

 

60 sec

Underhand Close Grip Chin-Ups

*match*

 

10 sec

 

10 sec

 

60 sec

*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 1 rep count by 1 additional rep at least. Use the 10 second rest pause method if you fall short of your goal. Be sure to beat the wide grip rep count before resting again for 10 seconds then moving on to the medium and close grip chin-ups.

*match* means aim to match, but not beat, your week 1 rep count. If you fall short, that is ok. Do not attempt the rest-pause to match week 1. Remember, you are increasing on wide grip chin-ups which will more than likely decrease the other exercise repetitions.

Week 3:

Week 3 you will do the same as week 2 where you will aim to beat your last rep count on each wide grip chin-up set only this time you will aim to beat your rep count from week 2.

Use the same rest-pause method in week 3 as discussed in week 2 to beat your previous week's personal best.

The only difference this time is that you will use a time under tension extension technique on the final set of your wide grip chin-up exercise.

Here is the exercise plan for this technique:


Week 3

Target

Set 1

Rest

Set 2

Rest

*Set 3

Rest

Wide Grip Chin-Ups

*+1

 

10 sec

 

10 sec

 

60 sec

Medium Grip Chin-Ups

*match*

 

10 sec

 

10 sec

 

60 sec

Underhand Close Grip Chin-Ups

*match*

 

10 sec

 

10 sec

 

60 sec

*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 2 rep count by 1 additional rep at least.

Use the 10 second rest pause method if you fall short of your goal. Be sure to beat the wide grip rep count before resting again for 10 seconds then moving on to the medium and close grip chin-ups.

*Set 3: On set 3 of your wide grip chin-ups, I want you once again beat your week 2 total reps by 1 using the rest pause method, but once you beat that count, during the final eccentric action (lowering your body back down), you are going to use a tempo count of 5 which basically means you will take about 5 seconds to lower yourself to the starting point again. This will place a new stress stimulus on your back muscles and force them to adapt
*match* means aim to match, but not beat, your week 1 rep count.

If you fall short, that is ok. Do not attempt the rest-pause to match week 1. Remember, you are increasing on wide grip chin-ups which will more than likely decrease the other exercise repetitions.

 

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Week 4:

Week 4 you will be once again progressing on your wide grip-chin-ups but by now, you will more than likely be starting to reach your maximum and progressions will become more difficult.

Therefore, we are going to introduce a de-loading technique for the medium and underhand grip chin-ups.

By de-loading on those specific sets, you will insure you have more energy to progress on the wide grip chin-up sets.

De-loading is pretty simple.

Basically, whatever your average was during the past three weeks for your medium and close grip chin-ups, I want you to decrease the number of total reps by 2-3 for those particular exercises.

Basically, you do not want to go to failure on those two exercises. We want to conserve energy for the primary exercise (wide grip).
This will allow you to beat your personal best rep count from week 3 on all you wide grip chin-up sets.


Week 4

Target

Set 1

Rest

Set 2

Rest

Set 3

Rest

Wide Grip Chin-Ups

*+1

 

10 sec

 

10 sec

 

60 sec

Medium Grip Chin-Ups

de-load

 

10 sec

 

10 sec

 

60 sec

Underhand Close Grip Chin-Ups

de-load

 

10 sec

 

10 sec

 

60 sec

*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 3  rep count by 1 additional rep at least.

Use the 10 second rest pause method if you fall short of your goal. Be sure to beat the wide grip rep count before resting again for 10 seconds then moving on to the medium and close grip chin-ups.


*de-load* means you are not going to go to failure on these sets. Instead you will purposefully stop short of your average rep count from previous weeks by about 2-3. This will be personal to each individual and the number can vary.

Week 5:
Its time! Week 5 is your test week. All your hard work will soon be rewarded with additional reps being magically added you your personal best records from week 1.

Essentially, you are going to test yourself again just as you did in week 1. Make sure all the factors are the same such as completing the test on the same day, same time of day, beginning of workout and after properly warming up.

Because of the previous 4 weeks of specialized training, your back muscles have made adaptations that it did not posses before and it will now be able to handle more total wide grip chin-ups.

So what are you waiting for? Go test it out. You should be able to see an increase of about 4-5 reps on each set.


"The Test"

Target

Set 1

Rest

Set 2

Rest

Set 3

Rest

Week 1 records

*

___

60 sec

___

60 sec

___

60 sec

Wide Grip Chinups

*

 

60 sec

 

60 sec

 

60 sec

*Perform as many reps as you can

Here for you,

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Postpartum Depression: Try medicinal cures only as a last resort

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It is normal for new mothers to feel overwhelmed by the amount of work they have to get done in a day. Looking after the baby is a full-time job. Add to that household duties, commitment to relationships, looking after the self, managing your aspirations, etc. and anyone could get frustrated. However, postpartum depression is a medical condition brought on by the hormonal changes that accompany childbirth.

Postpartum depression is also referred to as 'baby blues'. It includes feelings of acute depression, irritation, dullness, anger and even thoughts about suicide. New mothers suffering from postpartum depression might also feel a complete lethargy and disinterest in the baby as well. These symptoms are accompanied by disturbances in sleep and diet patterns.

Postpartum depression usually begins within a week of childbirth. It could last for several days, months or – in extreme cases – several years. It could develop into depression psychosis if left untreated.

Most doctors go for medicinal cures. Doctors would tell you that they can suggest muscle-relaxants, anti-depressants, hormonal therapy and sessions with a psychiatrist. But do you have the time, energy and finances for all these medicinal cures? Actually, taking these drugs could do more harm to you and your baby. As a breastfeeding mother you should steer clear of all kinds of drugs as much as possible.

The answer lies in holistic remedies instead of medicinal cures. You can outgrow your postpartum depression in a completely safe and natural way with herbal formulations combined with proper diet and exercise routines. Holistic cures could also include herbs, vitamins and food supplements to handle your problems.

Some common items suggested for postpartum depression include St. John's Wort, Omega-3 fatty acids, Folic Acid, vitamin supplements, etc. New mothers are advised to cut down on sweets, coffee and alcohol. All these things might give a temporary high but you would relapse into depression once the effect wears off. It is always beneficial for new mothers to explore holistic remedies rather than medicinal cures.

Some women tend to have a greater tendency towards depression because of family history of depression, relationship problems, lack of family support particularly from the spouse, financial problems, etc. In such cases drugs might be prescribed because no other alternative would work. But drugs should be taken only as a last resort. Usually postpartum depression is mild but if untreated it could develop into psychosis and a medical emergency.

Several doctors recommend psychiatric therapy sessions whether the patient is trying a holistic cure or drug-based one. Usually, you might not need these sessions if you manage to get family support. Tell yourself that reaching out to family members and friends just to have light conversations is quite okay. You're already stressed out with the physical and mental responsibility of new motherhood and guilt is the last thing you owe to yourself. Do not hesitate to ask your spouse and other family members for help and emotional support. Some men too suffer from postpartum depression though their number is very less. In such cases also, holistic cures are the best as compared to medicinal cures.

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Positive Fat Loss

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When most people think about their fat loss efforts, they tend to focus on the negative. And it's pretty easy to do that.

You know, they worry that they didn't lose more than a pound this week. Or they focus on the meals where they slipped up. Or they stress about the holiday dinners that put them off track. All this stress and negative thinking can hurt your fat loss program.

You just can't focus on the negative if you are going to get positive results out of your Turbulence Training lifestyle.

You need to stay focused on doing things right the best that you can...and don't stress about the mistakes that you make.

This is very important over the holidays, where you could easily lose yourself in a downward spiral of negativity and situations that are not conducive to fat loss.

Focus on the meals that you can control, and the workouts that you can make.

Think about the progress you can make over the holidays, not the average holiday fat gain suffered by most people living the Western Lifestyle.

So even if you have 3 bad meals in a week, you still have almost 40 meals that you can control this week. Stick to lean proteins, fiber-rich fruits and vegetables, appetite-controlling almonds, health promoting fish oils, and healthy beverages like Green Tea and water.

Now I'd like to say that a TT workout will allow you to eat everything you want but I can't...you have to do your best to avoid junk. And don't feel guilty for tossing junk food - that's better than leaving it lying around and stressing about giving in to it.

If you get some holiday chocolates...eat one, if you want, and then give the rest away or trash them.

Don't turn your body into a trash compactor because of holiday guilt.

And remember, short workouts, when done consistently, can still have an amazing muscle-building, fat-loss power.

With Turbulence Training, I'll show you how to use only a couple of exercises, done at a high-intensity to train your entire upper body. And the short interval workouts and bodyweight circuits will increase your energy, boost metabolism and keep you fit and healthy during this stressful time of year.

So stay positive...and realize that you don't have to start from square 1 each time you make a mistake. Stay committed to your long term goals and you'll have your beach body ready earlier this year.

We're going to make it your best year ever in the gym.

Sincerely,

 

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Can You Trust Any Hair Regrowth Plans?

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Newcomers to the Internet are initially overwhelmed at the cornucopia of wonderful opportunities that seem to be offered to them on every hand. Miraculous cures, the chance to make tens of thousands of dollars every day with twenty-two seconds of work, free computers and free refrigerators, and countless other amazing deals seem to beckon from every side.

After attempting to take advantage of several of these offers, and ending up with subscriptions to three different magazines and a bill for an expensive commemorative plate that they did not order (besides not getting the free car, million dollar annual income, or permanent cure for acne that they wanted), most people come to recognize these offers for what they are: dodges at best, and lies, ripoffs, and scams at worst. Unfortunately, the protective armor of Internet cynicism that we soon develop often blinds us to the real opportunities that come along as well.

The Hair Loss Blueprint is a hair restoration plan that you might dismiss as yet another of the tens of thousands of overpriced hair regrowth scams that separate you from your money while leaving your scalp as innocent of hair as when you began. The Blueprint, on the other hand, is genuine – a low cost, high effect technique that uses readily available items to coax a fresh growth of hair from your pate.

The Hair Loss Blueprint doesn't rely on an endless stream of bottles, creams, or procedures to return "foliage" to your head. In fact, the author isn't selling anything except the Blueprint itself. After finding out, largely by accident, that a few grocery items mixed into a concoction, and a regular program of scalp massages, will regrow your hair far more effectively than the dangerous cures most restoration plans provide, the Blueprint's author decided to go public with his information in the name of restoring hair and self-image worldwide with his sensational discovery.

You will tackle life with new zest and greet each day with fresh confidence after the Hair Loss Blueprint has helped you regain the hair that you have been missing for so long. This opportunity may not last long – especially at the remarkable one-time price of $37 – so get your copy today and discover how genuine and beneficial the Blueprint really is!

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Pooch Belly Syndrome Why Your Belly Bulges And What To Do About It

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QUESTION: Dear David, I am 1.57m, 53kgs, Asian, 45 years old, 2 kids both Caesarian (and I am wondering if this has anything to do with my abdominal problem). My diet is fairly healthy, but I am not that strict because I love food, both healthy and sinful. I don't binge and have a pretty good control over my cravings. I stir fry and eat a lot of veggies, rice, meat, fish, an enormous amount of fruit, not a lot of bread but when I do it's whole grain. Not a lot of junk food either because I hate greasy food - maybe twice a year if at all.

My food consumption is well within my daily quota of 2,200 calories per day, if not less. I hate breakfast, so I drink one serving of whey protein, a cappuccino and one banana.

For my workouts, I run, use an elliptical trainer because of my knees. Sometimes I run sprints to get some aggression out of my system. My cardio ranges from 40 to 60 minutes, burning an average of 500 cals if I can believe the digital output, and I do an average of 3 hours cardio per week.

Then I do various strength training, mostly upper and mid body since I do a lot of running. I alternate so that I spend about 1.5 hours in the gym depending on the rest intervals. In conclusion, I think I have a sufficient deficit of 1500 calories per week at least.

The big question is: Why on earth can't I seem to lose that bit of roll on my tummy or get my stomach looking flat? I am highly motivated. I like what I am doing and often come home feeling better than when I left.

Should I resign myself to the fact that two caesarian childbirths make it impossible to get a nice flat (not even thinking of ripped) abdomen again?

ANSWER:

I read through your e-mail, and noticed quite a few potential issues that might be contributing to your frustration with your abdominal area. If you address these issues properly, you may be pleasantly surprised with the change in your body fat level and especially the muscle development in your waistline.

I thought that these were such important issues, that I am going to answer question in detail for the benefit of all our readers.

Obviously, two C-sections does not help and can make things more challenging. One question I have is how much time was there between childbirths? If it was less than two years, the physical structures which contributed to childbirth may not have been repaired completely before they were asked to do it again.

After pregnancy, the body needs to normalize and it takes 9 months or more to get back into physiological balance. This balance is not just hormonally-related but also related to body weight, proper posture and normal muscle tension. If all of these things are not in balance, you will tend to have inflammation that inhibits the inner (muscular) unit and you will have a higher incidence of abdominal wall and inner unit dysfunction.

When you have a C-section, the abdominal wall is cut and the muscles are sewn back together. This creates scarring through all levels of your abdominal wall. This scarring contributes to the muscle's inability to glide over the top of each other during muscle contraction. The net result is weakness and that contributes to the lack of stabilization.

This also could happen to the muscles of the pelvic floor after childbirth. When your inner unit and abdominal wall become dysfunctional, then your outer unit muscles which are used for movement (such as your gluteus maximus), become overused and will try to stabilize your pelvis and lower back. Also, when the pelvic floor is inhibited, the Transverse abdominis muscle (TVA) is lengthened and lordosis (lower back curve) begins to increase. This creates a short Psoas muscle and this can and does inhibit the gluteus muscles.

If this sounds complicated, let me simplify everything I just mentioned by saying that an exercise program needs to balance muscles that may have become unbalanced. One way to do that is to include a lot of body movement on unstable surfaces such as a swiss ball. Another way is with special exercises for the inner unit.

Although this may seem like complicated or boring details to you, if you really want that flat and lean lower abdominal area and you can bear with me through some anatomy and physiology, I promise it will be worth the effort.

To get a stomach area that is flat, strong, stable and hard as a rock, you really need to understand what these "inner unit" muscles are all about.

The inner unit is a group of deep muscles that provide the necessary joint stabilization for the spine. If the inner unit doesn't activate your spine properly, your spine, pelvis and joint structures are placed under a lot of stress and this can lead to orthopedic injuries (and other dysfunctions like your lower abs "pooching" out, regardless of body fat levels).

 

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The inner unit consists of the transverse abdominis, multifidus, the pelvic floor and the diaphragm. Research has shown that the inner unit muscles operate on a different neurological loop than other core muscles.

The Transverse abdominis (TVA) is the deepest, innermost layer of all abdominal muscles. Think of the TVA muscle as your body's natural weight- lifting belt. When the TVA contracts, it causes hoop tension around your mid section like a girdle or corset. If the TVA muscle does not tighten up and work properly, acting as a girdle around your waist to stabilize your spine and pelvis, you are at much higher risk of injury (or dysfunction as in a protruding abdominal wall).

For example: you bend over to pick up the laundry basket and your TVA does not activate properly. The stress to the spine that follows eventually leads to overload of the segmental (one-joint) stabilizers and POW! You back low back goes out and you're in pain.

This happens because the segments of your spine tighten down but the gross stabilizer (the TVA) does not, leaving the spinal segments to work on their own. They cannot provide enough muscular strength at the segmental level to withstand such a movement. Now can you imagine lifting weights, a full suitcase off a conveyor belt or reaching overhead to pull down a heavy box of books?

When the TVA does not work properly, the joints will begin early degeneration leading to many other types of orthopedic problems as well.

To activate the TVA, draw your belly button up and in towards your spine. This activation should be done before any bending over or reaching overhead, especially with heavy loads. A little trick is to get a string and tie it around your waste at the bellybutton level. Draw your abdomen up and in toward your spine as far you can, then let it out about three-quarters of the way and tie the string at that point. It should be tight but really not noticeable. If your TVA relaxes and extends your abdominal wall, the string will tighten up and you will immediately get feedback.

The next inner unit muscle you have to consider is the multifidus. This muscle lies deep in the spine spanning three joint segments. The multifidus provides joint stabilization at each segmental level. Each vertebra needs stiffness and stability to work effectively to reduce degeneration of joint structures.

The third set of inner unit muscles are the pelvic floor muscles. It's important for the pelvic floor and the inner unit to work properly. In many cases, due to operations such as hernias, hysterectomies and C-section childbirth, the inner unit muscles have been cut, reducing communication to these muscles. By doing some very simple, but very important exercises, you can re-establish communication between the nervous system and the muscles, tighten and tone the muscles, and prevent or reduce incontinence, leakage and pelvic dysfunction.

You mentioned that you were doing "mid body exercises," however, if you're not specifically working each of these three inner unit muscles, plus the diaphragm, your lower abdominal area will not achieve the strength or muscular look that you're after. You might be surprised to see that the primary exercises used to improve inner unit muscle activation are NOT the usual abdominal exercises you see in the magazines like crunches and sit ups. My Firm And Flatten Your Abs ebook is based on strengthening and developing not just the outer unit "six pack" muscles, but also these important inner unit muscles.

Let me share a few of these inner unit exercises with you:

- Four point transverse abdominis tuck - Horse stance series - Heel slides - Pelvic Tilt

In your situation, where you're eating well, you're training and you're highly motivated, another condition could be a contributing factor in your abdominal area not looking like you want it to: It's called visceroptosis.

Visceroptosis is a condition in which the internal organs have been compressed and displaced by poor posture and the enlarging womb from pregnancy, and this has a direct effect on inner unit dysfunction.

 

CLICK HERE FOR MORE INFORMATION

The displacement of internal organs can stretch the attachments which hold the stomach, liver, and kidneys in their proper place in the upper abdomen. As a result, they are left suspended in a lower position. This produces a tendency for the inhibition of the inner unit. It also influences other structures such as blocking or squeezing of tubular structures, ducts, blood vessels, and nerves. This can lead to all kinds of problems such as indigestion, kidney problems and constipation.

The long and short of all this is that your insides have to be in shape for your outside to be in shape and that requires exercises that most people are not doing.

You could also look into other aspects of your workout schedule, especially your cardio training. At up to 60 minutes per session, you might be doing more cardio than you need. When cardio is overdone, muscle imbalances or injuries such as knee problems can occur. I would suggest alternating days of resistance and cardio exercise. It looks like you are doing some alternating, but you shouldn't consider running as a replacement for lower body strength exercise.

Keep in mind, your body can adapt very quickly to an exercise program as you get in better and better condition. When I was training Greg Haugen, the 4 X world champion boxer, I would have to adjust his exercise regimen every 21 days. If I didn't, he would adapt and stop making progress.

It's especially easy for your body to adapt to aerobics. When you do too much aerobic exercise, your body becomes more energetically efficient. As you run on the treadmill, it says you burned X amount of calories, but you're really expending less energy at a given workload because you're in better condition than you used to be.

So the question is, what is the alternative? One solution is to begin alternating some of your conventional steady state cardio with higher intensity interval training. Interval training is very challenging but very effective, not to mention time efficient and it's a good way to break a plateau if your body has adapted to conventional long duration, steady state cardio.

For example: run hard for one minute, reduce speed for two minutes, run hard for one minute, reduce speed two minutes, and so on. A great interval program I learned from Ori Hofmekler, author of the Warrior Diet is as follows:

Start jogging on the treadmill at the 7th level for one minute, increase it to the 8th level for one minute, increase again to the 9th level for one minute, place it to the 10th level for one minute, reduce it back to the 9th level for one minute, reduce it again today to the 8th level for one minute again, reduce it to the 7th level for another minute. Go up the pyramid and down the pyramid for 10 to 12 minutes. This burns a lot of body fat and stimulates metabolism.

After your interval program, then go on to do your regular resistance training for the entire body or do a simple circuit weight training program, depending on your goals and amount of time you have. Resistance training builds muscle and more muscle means you burn more calories and more body fat. Resistance training also elevates your metabolism for many hours after a training session.

Your diet may also be contributing to your abdominal frustration. Your diet seems very clean, but if you have food intolerance to certain foods it will tend to bloat your lower intestines and contribute to the "pooch belly" syndrome. When gluten is one very common intolerance and tends to interfere with good digestion thus causing inflammation and bloating.

When someone has food sensitivities, it's important not to eat foods from the same source until your immune system has had time to deal with the problem food. This keeps it from being overburdened and leads to a nicer looking body. Try rotating your foods. Do not eat the same foods within a given 72 hour period.

The simplest test for food intolerance is to eat your normal diet and ask yourself two hours after a meal, how do you feel. If you feel sluggish, mentally-clouded and lethargic, then the last foods you consumed may not match your body type. Each individual has a specific body type and metabolic type. As we have always heard, one woman's fruit is another woman's poison.

Also on the subject of diet, you mentioned you figure you have a 1500 calorie per week deficit. Over seven days that's only a 214 calorie per day or just under 10% deficit. If you have a 2200 calorie per day maintenance level that would put you at 1986 calories per day. Although its not a good idea to cut calories too low, fat loss does boil down to calories in versus calories out and you might need to reduce your calories further. I'd recommend you journal your food intake to be sure or your caloric intake and then test the results of another 200-250 calorie per day decrease.

Last but not least: What is your stress level like? When your body is constantly stressed, losing body fat is extremely difficult. By reducing your stress level with such things as yoga, tai chi, and qi gong, you will dramatically improve your mental and physical wellness. Make sure that you're getting a good amount of sleep, drink plenty of water, and eat as organic as possible

Wow. I think this was the longest Q & A column I have ever written, but your question raised so many important issues and I know that so many people with similar situations will be reading this that I wanted to be thorough and cover as many bases as possible.

You now have a lot of ideas and suggestions to work with and some new exercises to incorporate into your abdominal/core routine. Still, having a flat, strong, functional and lean abdominal area is such a huge subject that it can't be tackled in one column. If you want more information including many more exercises that work both the outer "six pack" muscles as well as the important, deep "inner unit" core muscles, then take a look at my e-book, Firm And Flatten Your abs

CLICK HERE FOR MORE INFORMATION

 

 

 

Politically Incorrect Holiday Fat Loss Tips

Buzz It

I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman's World.

Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the
calories from 5 shortbread cookies.

Well it doesn't work that way...So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.

By the way, I "borrowed" a few ideas from contestants in my
Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.

Click here to get started with Turbulence Training for Fat Loss:
==> http://www.turbulencetraining.com

Strategy #1 - Green Tea & Almonds

One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.

Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.

But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.

The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.

Hopefully that might work for you...

Strategy #2 - Don't waste your time on any fancy cardio programs

Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.

You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.

Here are more nutrition tips:

- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.

Strategy #3 - Take care of yourself first.

My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.

So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"

Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.

Strategy #4 - Get on a roll

This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.

Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.

They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.

Strategy #5 - Exercise in short bursts whenever you can

Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!

On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.

Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.

Get this workout as part of your bonuses when you start using
Turbulence Training today: http://www.TurbulenceTraining.com

Stay healthy and fit over the holidays,

CLICK HERE FOR MORE INFORMATION

 

 

 

gsk

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