Alcohol Eats Away at Muscle Mass

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.
 

Effects of Excessive Alcohol Consumption on Your Body
    •    Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
    •    Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
    •    Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
    •    Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

Effects of Excessive Alcohol Consumption on Physical Performance


Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

Alcohol and Sleep


Alcohol consumption can cause sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time and the time required to fall asleep. It is popularly believed that a drink before bedtime can help a person fall asleep. However, alcohol’s affect on sleep patterns results in increased fatigue and physical stress to the body. Therefore, alcohol consumption indirectly affects a person’s strength-training ability due to increased fatigue and a lack of healthy reparative sleep.
 

Alcohol and Nutrition
Alcohol inhibits the breakdown of nutrients into usable substances by decreasing the secretion of digestive enzymes from the pancreas. Regular alcohol consumption also impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs the absorption of water and nutrients, including glucose, sodium and additional folate. Such interference of nutrient breakdown and absorption may impair the physical performance and recovery required to build and maintain muscle mass.

Putting on the Pounds
Many people under the influence experience “drunk munchies” that can result in the consumption of several hundred extra calories for the day. A study examining how alcohol affects caloric intake found that subjects who drank wine with their lunch consumed an additional 200 calories and did not compensate for those calories by cutting back at dinner.

Safe in Moderation
Now that you know some of the negative effects of excessive alcohol consumption, you might be scared to have that glass of wine with dinner. Don’t be. When alcohol is consumed in moderation (no more than one drink per day for women and no more than two drinks per day for men), it has been shown to have some positive effects:

Increased HDL cholesterol (“good” cholesterol) within one to two weeks
Reduced stress levels
Reduced insulin sensitivity

The Take-home Message
In conclusion, if you want to increase muscle mass, decrease fat or improve general health, make sure alcohol is only consumed in moderation. Next time you are asked to go out socially, be the designated driver. Not only will your friends appreciate it and be much safer, but you will be one step closer to your fitness goals.

A Walk a Day

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:
    •    Reduce blood cholesterol
    •    Lower blood pressure
    •    Increase cardiovascular endurance
    •    Boost bone strength
    •    Burn calories and keep weight down

Get Ready


A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.

Get Moving


Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
    •    Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
    •    Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
    •    Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
    •    Be sure that you can talk while walking—If you can’t converse, you are walking too fast.

Get Fit!


Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress.

Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

Cross-training for Fun and Fitness

Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.

Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.

What’s the point?

The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.

Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.

The Nuts and Bolts of Cross-training


Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.

One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.

More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.

Get Creative With Cross-training

If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.

These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.

All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.

20 Activities to burn Calories

The simple truth of weight loss, no matter what the latest trendy diet says, is that you have to use more calories than you consume. The good news is that you don't have to spend all your waking hours at the gym attached to some complicated, beeping hunk of metal because everything you do burns calories. Check out the following activities and the number of calories they burn. (Note: Calories are based on a 70kg person. A heavier person will burn more calories.) 1. Shop till you drop Pushing a cart up and down the supermarket aisles for an hour will burn 243 calories and you'll get acquainted with all kinds of nutritious, healthful foods. Bag your own groceries, take them out to the car yourself, and return the cart to the corral, and you'll burn even more. 2. Open up Most dentists recommend that you brush your teeth for at least two minutes. In that time, you'll burn a whopping 5.7 calories, but then again, not everything is about weight loss. 3. Make it shine 
Do your tables, shelves, and knickknacks fail the white-glove test? Burn 80 calories by dusting the surfaces in your home for 30 minutes and you'll be ready the next time a drill sergeant stops by for an inspection. 4. Pucker power 
It may not burn as many calories as dusting, but 30 minutes of kissing is a lot more fun. You'll burn 36 calories and probably miss a bad sitcom. 5. Wrinkle-free weight loss 
Burn 76.5 calories with 30 minutes of ironing; just be careful that you don't burn the clothes. 6. Paint thinner
 You know you need to paint the house, but you're lacking the motivation. Does it help to know that three hours of house painting will burn 1,026 calories? And by putting on that second coat, you might drop a whole pants size. 7. Sock it to me 
You can now look forward to laundry day because 30 minutes of folding clothes will burn 72 calories. Fold enough clothes and you may soon be putting away smaller sizes. 8. Pick up trash and drop pounds
 Pick up some waste and reduce your waist by spending an afternoon cleaning up the neighborhood. In four hard-worked hours, you'll burn 1,800 calories and improve your community. 9. Hit the deck 
Don't cry over spilled milk or anything else, especially when 30 minutes of mopping the floor will burn 153 calories. 10. Fire the gardener
 One hour of pushing the lawn mower around the yard burns 324 calories. Sorry, sitting on a riding mower doesn't count. Lose the bag attachment and spend another 30 minutes raking up the clippings and you'll burn another 171 calories.

 11. How about Texas Lose 'Em?
 Three hours of playing cards burns 351 calories. Ante up and go all in, but don't load up on high-calorie chips and dip.

 12. Work up an appetite
 You'll burn 74 calories during the 30 minutes you spend preparing dinner. Of course, that work will be voided by high-calorie, fat-filled meals. Instead, choose healthful meals that contain plenty of fruits and vegetables.

 13. Get moving
 Offer to help your pals move. What's in it for you? Every hour of moving furniture burns 504 calories.

 14. Flake out 
Those of you who live in warm climates have no idea what a great workout you're missing. Thirty minutes of shoveling snow burns 202.5 calories.

 15. A lean sweep 
Moving a broom back and forth for ten minutes will burn 28 calories and you'll have a prop that can be anything from a microphone stand to a dance partner.

 16. Suck it up
 You know the rug needs it, but you may not know that 20 minutes of vacuuming will burn 56 calories.

 17. Suds it up 
Break out the bucket and hose -- a mere 20 minutes of washing the car will burn 102 calories.

 18. Count calories instead of sheep 
Even when you're sleeping you're burning calories. Eight hours of good shut-eye will erase 360 calories. 19. Dig the benefits
 Two hours of gardening will burn 648+calories, and you'll grow some nice healthful veggies at the same time. 

20. Click to fit? 
Even watching TV is worth something. One hour spent in front of the tube burns 72 calories. Of course, if you dusted at the same time...

Warm Up and Cool Down

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself. Warm Up Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness. Warming up should at least consist of the following: • 5 to 10 minutes jogging - to increase body temperature • 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static stretching exercises do not reduce muscle stiffness. What are the benefits of a warm up? 
Performance may be improved, as an appropriate warm up will result in an: • Increased speed of contraction and relaxation of warmed muscles • Dynamic exercises reduce muscle stiffness • Greater economy of movement because of lowered viscous resistance within warmed muscles • Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures • Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity • Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures • Allows the heart rate get to a workable rate for beginning exercise • Mentally focused on the training or competition Cool Down 
Cooling down should consist of the following: • 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles • 5 to 10 minutes static stretching exercises Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds. What are the benefits of a cool down?
 An appropriate cool down will: • aid in the dissipation of waste products - including Lactic acid • reduce the potential for DOMS • reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities • reduce the level of adrenaline in the blood • allows the heart rate to return to its resting rate

Drinking ice water burns calories?

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations. First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories. So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 0.5 liter glass of ice water: • The temperature of ice water can be estimated at zero degrees Celsius. • Body temperature can be estimated at 37 degrees Celsius. • It takes 1 calorie to raise 1 gram of water 1 degree Celsius. • There are 473.18 grams in 500ml of water. So in the case of a 500ml glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant. But let's say you adhere to the "8 x 250ml of water a day nutritional recommendation". In 2 litres of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

Weekly Food Diary

Keeping a food diary is one of the most powerful tools in controlling your weight, as once you can actually see what you have eaten for a week, you can begin the repair process. A diary will help you to identify negative dietary habits, and really think about what you put in your mouth - make sure that everything is registered. Print off a couple of diary's, keeping one at home, ideally in the kitchen, with another at your place of work or where you generally have lunch and a third in your wallet / purse for when you stop off and have those sneaky calorie rich convience foods. 

Food diaries are used by dieticians and nutritionists, and many weight loss programs also utilize them. Your food diary should include the following information: • When you ate. • What you ate. • How much you ate. • Where you ate. • With whom did you eat. • How did you feel? Regularly noting this information is the first step to really understanding what you eat and why.

Dieting Tips

To lose weight in a healthy way, we must control calorific intake and increase the amount of calories burned with some form of exercise. Regardless of the eating plan component of your weight-loss program, the following tips will help you accomplish your goals of healthy weight-loss and weight maintenance: Commit Yourself.
 The tomorrow diet:- if today is not right, then start your diet program tomorrow or when you feel that it is right for you. Don't start knowing that you have a big hurdle at the first bend, i.e. holiday, party etc. However once committed go for it with full determination to succeed.

Write down why YOU are dieting.
Make a list of reasons for you to start your new diet regime, and look at these in times of difficulty, some examples: to give yourself more self-confidence. to live a healthy lifestyle. the summer is coming and you want to look good. Make duplicate copies of your list. Place a copy on any of the food cupboards / fridge doors in the house. Place one on your weighing scales or in front of your mirror. Carry a copy with you, or make loads of copies and use the back of these as shopping lists. Feel good about yourself. A negative attitude guarantees negative results. Always feel good about yourself, make sure your self esteem is high. Even if people pass comment about your weight, you know that you are making a positive change. Don't let the pressures of thin being beautiful get to you. Stay Positive. Look at all the negatives with a positive, yeah you're chunky - but you're funky - you can go out and enjoy yourself, skinny people can't dance. Change everything to make you feel positive. Avoid the Scales. Your weight fluctuates mostly due to water weight on a daily basis. Limit your scale visits to no more than once a week. Weigh yourself on the same day and at the same time every week, and monitor your progress, not just your weight but also how you feel. Reward Yourself. Set yourself achievable goals, and treat yourself when you reach them, i.e. when you lose X amount, go and have a facial or new haircut. Its your Diet. Everyone is different on this planet, so everyone will have different results with how they are progressing on different diets. Don't compare your progress with anyone else's, yes have the support of a dieting group, but if you have a bad week compared to your dieting colleagues don't worry. Picture your Motivation. Having photos of yourself when you were slimmer, or pictures of your family can help you stay on track, use what pictures work for you. Stay away from Depressing people and TV programs. Watching or listening to depressing people rubs onto you, when most people are depressed they find food a comfort. Keep records of how much you Eat. Food diaries will help you analysis your eating habits make sure that you eat at least 3 well balanced meals a day, avoid binging and starving yourself at all costs. Use the diary to see when any bad habits arise, and prepare yourself for these, i.e. the weekends. Kick one Vice at a Time. Aiming to give up smoking, chocolate, caffeine, alcohol or any habit that has been a pleasure should be done one at a time in order for you and your body to adjust to the change. Keep your food in the Kitchen. Storing food in your bedroom, desk at work or in your car should be avoided, all these little snacks add up the calories you eat daily. Always have Breakfast. Start the day the right way, if you skip your first meal, you will just end up eating some junkie snack food. Eat before you get Hungry. Aim to eat before you get hungry to avoid preparing larger meals which you will just force yourself to eat. Try to eat your meals at the same time each day to condition your body to expect food at certain times. Avoid nibbling when Cooking. Start your eating when you sit at the table, you don't need to eat half the meal in the kitchen before it goes on your plate, if you find it hard to stop picking whilst you cook, aim to chew some gum. Drink plenty of Water. Help your body feel hydrated by keeping your fluid stores high, especially prior to eating, look at natural spring waters rather than carbonated as these can upset the digestive system. Eat Slowly. Take time eating your food, aim to taste it, chew it properly, placing the fork down after each mouthful, drinking sips of water at regular intervals to help with digestion. Use small Plates and Cutlery. Small plates make portions look bigger, small cutlery stops you shoveling your food in, and again helps slow down your eating process. Clean up All The Food. After you have eaten, either put the food in the bin, or storage rather than leaving it out. If the kids or your partner don't finish their meal, it does not mean that you can. Brush Your Teeth. Brushing your teeth after every meal makes you less tempted to eat. Brush and floss after your evening meal; many people agree this helps avoid late-night cravings for snacks. Avoid the False Calories. Both Sodas and fruit juices are loaded with calories that are simple carbohydrates. These trigger insulin production and hunger and are pretty much "empty calories," drink water or herbal teas instead. Eat lots of Fibre. Fibre is great for helping you feel full as well as helping to cleanse your digestive track. The natural cleansing helps improve both your energy levels and food absorption. No more Salt. Go easy on salt. The more salted food you eat, the more you want, the more you eat the more water your body has to store in order to balance your fluids. Sauces are Calories. Read the labels and watch out for these hidden calories, just look at the ketchup bottle. Set Goals. Set a new goal before you reach the old one. Goals move you forward. Having no goals moves you backward. Cope with Stress. When you're under stress, you may want to eat. Break the stress cycle with exercise and a hot bath. Cut down the Caffeine. Avoid excessive amounts of caffeine-filled beverages. They may be bad for your blood pressure they may also make you nervous, and many people eat more when they get the jitters. Time is on Your Side. It has taken a long time for you to become the weight you are. It will take less time to get back to the weight that you want, as long as you want it to happen. Don't set unrealistic goals, i.e. losing 4 stones in 4 weeks for a spring holiday, aim instead to lose that 4 stone for the New Year that you are going to spend with family that won't recognize the new you. Remember that it is you that is aiming to lose the weight, but get the support of those you love and that love you.

Protein - How important is it?

There are few things as important to our bodies as protein. The key function of protein is to build and maintain the tissues in the body. Muscles, vital organs and hormones all are comprised largely of protein. Your hair, nails and skin are all dependent on protein. But what actually is a protein? Where do I get it from? How much do I need? Here are the answers. What is protein? Proteins are large molecules made up of amino acids. Twenty amino acids make up each protein but only twelve of these can be produced by the body. The other eight essential proteins must be consumed form outside the body i.e. from our food. Why is protein so important? Protein is important because it is essential to our body in so many ways. You could fill an A4 page with all the functions protein provides but the main ones are as follow: - builds and maintains all tissues in the body - it provides the structure of all muscle form - provides for the transportation of oxygen, nutrients and waste products through the body - provides collagen to body tissue including the hair, skin and nails. What foods contain protein? Many different foods contain protein so you should have no problem obtaining the recommended daily intake. The best sources of protein are: - dairy products - meat - fish - avocados - nuts - seeds - figs and dates - bananas and apricots How much protein do I need? The UK Department of Health and Social Security recommend daily intake of protein is 68g for men and 54g for women. However these figures don't take into account the differences in body size and weight. For example a 5ft slim woman doesn't need as much as a 5ft 10 athletically built woman. A better measurement of ho much you take is according to your actual body weight. You should consume between 0.6 and 0.8 grams of protein for each kilogram you weigh. For example if you weigh 60kg you should be eating somewhere between 36-48 grams of protein every day. Is too much protein bad for you? Like everything else, you shouldn't consume excessively high amounts of protein. Eating ten times the recommended daily intake could increase the risk of liver and kidney disease. But it is very difficult to physically eat this much. For example you would have to eat ten full sized chicken breasts to reach these kind of levels. The Final Thought Unlike its cousins fat and carbohydrate, protein doesn't suffer from any bad press. Its importance to a healthy body is undisputed. Our skin, muscles and organs are all dependant on these little building blocks. However, many people don't give their protein intake a second thought. Its all carbs and calories, fats and fibre - none of which are any more crucial to our bodies as protein.

Atkins Diet - Does it Work?

Atkins Diet
 The much talked about Atkins Diet is a low-carb diet based on the theory that the consumption of carbohydrates, particularly those which are processed and refined, is directly related to weight gain. Created by Dr. Robert Atkins in 1972, the diet has helped many people lose weight but has drawn strong criticism for its dietary recommendations. What does the Atkins Diet involve?
 The Atkins Diet plan involves heavily restricting the consumption of processed carbohydrates such as bread, grain, pasta and starchy vegetables. Foods high in sugar are also to be avoided. Depriving your body of these energy packed carbs forces it to burn your body fat for fuel. There are four different phases to the Atkins plan with the diet becoming gradually less severe. Atkins Diet food and recipes
 The first phase of the diet lasts for two weeks and allows just twenty grams of carbohydrates a day, mainly from vegetables. Fruit, bread, pasta, dairy products, coffee and alcohol are prohibited. The second phase continues until you have between 5-10 pounds still to lose. This stage allows you to eat more carbohydrates and offers a larger variety of foods to choose from. The third stage of the plan is pre-maintenance and continues until you lose those final 5-10 pounds. The final stage of the Atkins plan, called Lifetime Maintenance, is designed to maintain your goal weight. Does the Atkins Diet work?
 The Atkins Diet plan will lead to weight loss, particularly in the first two weeks when your calorie intake will be very low. The program proves successful because compared to many diets it is relatively easy to follow, and there are no complicated meal plans. However, this diet cannot be recommended for any substantial period of time. The potential health risks are simply not worth the loss of a few pounds. Heavily reducing the number of carbohydrates you eat can lead to a nutritional imbalance and key vitamin and mineral deficiencies. Whilst cutting back on processed and refined carbs is a positive step, you must replace these bad carbs with good carbs such as wholemeal bread and whole grain pasta. And finally, a diet high in fat, which the Atkins plan ultimately leads to, is terribly unhealthy for the body, particularly the heart.

Isotonic Drinks

What do they do? They are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrate.

Who drinks them? Isotonic fluids are the most common drinks for athletes. They are particularly popular for middle and long distance runners.

How does my body deal with them? The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose.

Make Your Own: 50-70g sugar One litre of warm water Pinch of salt 200ml of sugar free squash or pure juice Mix, cool and drink