Are Fruits Making You FAT?

Are Fruits Making You FAT?
 by: Dr Jeff Banas

I want to make this perfectly clear, fruits are health and they are good for you. They are loaded with vitamins, fiber, and minerals. Fruits have also been shown to fight against cancer. However, when we are talking about weight loss we need to take a closer look at fruits.
It is pretty obvious to everyone that when you want to lose weight you watch your sugar intact, right? Well, there is a reason why fruits are called, "nature's candy". In fact, you need realize that a glass of orange juice is just about the same as a glass of soda.
Fruits are loaded with sugar, fructose to be exact. This why athletes use them during endurance for energy, and why people suffering from hypoglycemia, low blood sugar, use them to raise there blood sugar when needed.
That is where one of the problems is. Fruits are carbohydrates. Never eat a carbohydrate by itself. This is basically all sugar. When you eat a carbohydrate by itself there is a sudden increase in sugar in the body. This causes the body to release insulin. However, the body releases too much insulin because it thinks more sugar is coming. The insulin basically grabs the sugar/carbohydrate and stores it to fat for use at some other time. Since your body released too much insulin there is not enough sugar to support the brain function. That is why you feel tired or sluggish. So you're fatter and dumber. So, if you are going to eat a carbohydrate, eat some protein with it, it will slow the release of the sugar.
That glass of orange juice in the morning, the banana and apple for snakes, and the fruit salad for lunch, might actually be what is stopping you from losing the weight.

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com
drjeffbanas@yahoo.com

This article was posted on June 12, 2004

A 30-minute, Or Less, Full Body Workout

A 30-minute, Or Less, Full Body Workout
 by: Dr. Jeff Banas

Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training
Do this program two times a week. You are going to do drop sets. This means you are going to do three sets back to back without resting. Obviously if you ar not experienced with liting weight you will start with one set then more up to the three sets. You are going to work your larger muscles first. The order goes something like this:
Leg extension
Leg Press
Hamstring Curl
Close Grip Lat. Pull Down
Pull Over or Seated Row
Bench Press
Chest Fly
Triceps
Bicep Curls
Lateral Shoulder Raise
For every exercise write down the weight and the number of repetitions you do for your first set only. Do fifteen repetitions, once you get to the fifteenth repetition drop the weight down about 25% then do as many repetitions as you can, then again without rest drop the weight down and do as many repetitions as you can. If on the first set you cannot make fifteen repetitions, no problem, do as many as you can then drop the weight and keep going as I mentioned.
Write down the weight and number of repetitions you did for the first set only. For your next workout, if you made it to fifteen repetitions increase the weight. If you did not make it to fifteen repetitions, keep the weight the same and try to do more repetitions than you did last time. This will constantly push you to trainer harder. Try and do the exercises in the exact same order every time.
Not resting will really fatigue the muscle, but only while lifting at that time. You will still be able to do your other training. Training this way will stimulate muscle growth because you are causing the muscles to fail. In fact, on your third set you may only be lifting the bar with no weights on it at since your muscle is failing. That is one reason you will want to do this workout on some type of machine unless you have a spotter. Get past how much weight you are lifting, just let your muscles fail.
After a few sessions switch the type of exercise you are doing. Instead of a chest fly do a decline bench, then latter do an incline bench. Instead of a close grip lat. pull down do a seated row, but keep the same basic order, working the larger muscles to the smaller muscle.
You should be able to get this fully body weight session done in thirty minutes or less. Now go run!
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About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com
drjeffbanas@yahoo.com

This article was posted on June 12, 2004