An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term “vitamin” is conditional upon the circumstances and the particular organism. For example, ascorbic acid (one form of vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems, but there is little evidence of nutritional benefit when used by otherwise healthy people.
2] By convention the term vitamin includes neither other essential nutrients, such as dietary minerals, essential fatty acids, or essential amino acids (which are needed in greater amounts than vitamins) nor the great number of other nutrients that promote health, and are required less often to maintain the health of the organism. Thirteen vitamins are universally recognized at present. Vitamins are classified by their biological and chemical activity, not their structure. Thus, each “vitamin” refers to a number of vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals is grouped under an alphabetized vitamin “generic descriptor” title, such as “vitamin A”, which includes the compounds retinal, retinol, and four known carotenoids. Vitamers by definition are convertible to the active form of the vitamin in the body, and are sometimes inter-convertible to one another, as well.
Have your ever felt that exhilarating rush, you know that sensation when you feel all tingly throughout your body, you breathe deeply, your mind gains clarity and you just know that you’re ready. Whether you’re ready to run like the runner at the battle of Marathon, or ready to fight like Leonidas himself, adrenaline will make sure your body does whatever it takes for you to stay alive. Here is what adrenaline does to your body and how you can utilize it for top performance in the gym, and life in general.
The fight or flight response
Adrenaline is released in sudden, stressful situations in preparation for the “fight or flight” response by the medulla of the adrenaline gland located just above your kidneys. These stressful situations can be immediate danger, exhilaration and fear, demanding instant action and reaction.
Numerous metabolic changes take place when adrenaline is released into your bloodstream, as adrenaline binds to a variety of adrenergic receptors, causing increased heart rate, blood pressure, and expansion of the airways.
Your pupils are dilated so that more light can pass through the retina, allowing you to acquire a better sense of your surroundings; increased amounts of oxygenated blood make their way to your muscles and brain, while your body starts optimizing glucose levels for top performance and increased energy output.
Essentially, you become a beast. Your pain receptors dull out and you’re able to withstand enormous amounts of physical abuse, hence the extraordinary tales of people pulling victims out of cars by picking the vehicle up with their bare hands or running through fire and smoke to save a life without flinching. However, no matter how much you might feel like a superhero at that particular moment, your actions whilst under the influence of adrenaline can have serious consequences.
The possible dangers of adrenaline
For the sake of clarification, adrenaline is good for you and a healthy body will be able to produce elevated levels of adrenaline in response to a stressful situation. Additionally, excessive or low adrenaline levels are extremely rare and they would exude a myriad of health conditions.
On a more realistic note, adrenaline can pose risks for your physical and mental health due to inadequate conduct whilst under its influence. The immediate inability to sense pain, as well as the elevated strength levels and resilience, although beneficial, do not mean that your adrenaline levels will not return to normal. This is where serious internal damage can occur.
Simply put, just because you won the fight, or lifted a car or have run ten miles in one breath, does not mean that you don’t have internal damage from taking a punch, or that you haven’t shattered your knees while lifting, or pushed your heart too much. Always exercise safety as much as you can.
Utilizing adrenaline for top performance and safety
That being said, adrenaline, when utilized optimally, can boast a myriad of benefits for your physical and mental health. Not only can you utilize adrenaline for top performance in the gym, but by spiking your adrenaline levels intentionally, you can also learn to control it and use it to your advantage in everyday life.
Have you ever seen strongmen or powerlifters “psyching” themselves up before a big lift? This is not because they want to grab everyone’s attention in the room, it’s because they are increasing their adrenaline levels – they are scared and they are excited at the same time. A slap across the cheek coupled with a pound on the chest and a scream from the top of your lungs can do wonders for your PR, however you mustn’t forget to exercise caution.
The best way to learn to control your adrenaline levels is to expose yourself to adrenaline-inducing situations regularly. However, don’t do anything stupid, rather go on a rollercoaster ride or on a thrilling indoor zip line or anything that will safely get your blood pumping and your heart racing. You will learn how to calm down, stay safe, and use the adrenaline to benefit your fitness life and your daily routine as well.
Learning the benefits of, and how to control adrenaline is not only imperative for adults, but for children as well. Teaching your child how to behave during stressful or frightening situations will pave the road towards a calm, brave, and mindful adulthood, so it’s best to bring the entire family along on your adventures.
Adrenaline can be a powerful tool with which you can reach your personal goals, and even save someone’s life if need be. Learn how to control it and you will ensure a happy and prosperous future.
Drinking fluids in general will help you keep healthy. A hydrated body delivers more energy, improved stamina and alertness. If weight loss is your particular goal, drinking ice water burns extra calories due to the body having to warm up to counter temperature change. Avoid drinking fizzy drinks as much as possible; a lot of people are unaware actually how much sugar is in them, which is subsequently stored by your body if you do not have an active lifestyle.
Variety is the spice of life
Combining cardio and weight training is a very effective way to keep healthy. Cardio training is the best way to burn fat during activities but effective weight training creates an after burn effect, which means your body burns calories even after you’ve finished exercising.
Finding enough time to work out can be an issue. Interval training is based on higher intensity work for shorter periods of time. This method is far more time friendly and can offer better results than steady workouts done at one particular speed.
If you wait for the perfect conditions you’ll never get started, equally you need to enjoy your exercise if it’s going to become a permanent part of your lifestyle. Remember there is no one set path to achieving your goal. Find what works best for and stick with it! The most important thing is getting started, ‘80% of success is showing up’ – Woody Allen
What motivates you?
Find a workout partner to train with, interaction with people whilst exercising can distract the brain from the activity and help you go for longer. Set yourself realistic goals over specific periods of time.
When I began doing this exercise I hated it. I couldn’t do more than two or three at a time without taking 15-20 seconds of rest before attempting another set. But burpees are one of the best exercises out there: You work your upper body, your lower body, and your cardiovascular system.
Ironically, the first thing I did to get better at them took zero time in the gym: I chose to form a different mindset around them. I welcomed the opportunity of getting better at a new exercise and decided to shift my focus from my anxiety to the technique of the actual movement.
Here’s what I mean. Instead of freaking out about how hard they were or how many I was supposed to do, I would consider my hand and foot placement for five repetitions. I would take the next five reps to connect myself more deeply to my breathing and made sure I wasn’t straining or holding my breath. I would even practice different rhythms of my burpee to either match the song playing or a verbal sequence with instructions in my head: “Light hands, feet back, eyes up, tiny hop.”
It sounds so silly, but it really worked! I allowed myself the room to learn and improve on a skill and I got through it using self-cues to control my headspace. It wasn’t long before I was doing more reps with shorter rest time and had the confidence to back the movement. It felt good to conquer it, and it gave me access to an exercise I can do anywhere I go. I reap the physiological benefits of what the move offers without my brain fighting against it anymore, and I cannot express enough how good this feels.
Please start putting this movement into your training sessions—10 at the start of a workout and 10 at the end it. Meet your burpees with an eagerness to get better at them rather than an anxiousness toward them. Even if you begin by placing your hands on an elevated bench, gently hopping or stepping your feet back and returning to your start position with a stretched heel raise, I’m a happy girl because this is your start! Your heart, mind, and body will all become stronger with this one simple exercise.
Aging is a natural life process. No matter how young and energetic you feel, things will inevitably change thirty or forty years from now. However, this is not an excuse to look sloppy and weak as you age. You are still in the prime of your life, and you must do what you can to stay youthful and fresh!
It is possible to stay young and beautiful even as you age. To fight the aging process, you need to invest time, effort and money in developing and adopting certain habits that can help you look young. Finding health and happiness even as you age is very much possible! In fact, you don’t even need to spend a fortune just to look and feel young once more.
This book will make you feel young by helping you develop habits that will affect various areas of your life. To keep your youthful appearance, you need to pay attention to food and nutrition, exercise and physical movement, and anti-aging beauty routines. Most importantly, you need to develop a youthful mindset that will keep you excited about life.
Staying young and healthy is not as complicated and expensive as you think. Read through the pages of this book and find out the true secrets of staying youthful.
The human mind is more powerful than most of us think. A few years back, conventional medicine believed that the body would inevitably break down and experience atrophy as a person ages. However, recent studies show radical new findings. Some researchers discovered that the energy and intelligence of the human mind are so powerful that it can influence the aging process to speed up or slow down. Therefore, aging can be strongly influenced or changed by psychological shifts. A person can practice mental, physical and emotional exercises which will help him or her stay youthful.
This means that we can change and control the way we age. You don’t have to be weaker and slower just because that is society’s idea of growing old. You can be fifty but feel like you’re still in your thirties. By making conscious choices in your way of thinking and behavior, you can paint your unique picture of what is like to grow old.
Though your body will probably never be just as it was when you were only eighteen years old, it is possible to keep it youthful and healthy. Just remember that it all starts in mind.
Chapter 1: Food to Avoid
What you put in your mouth radically affects how you age. In your younger years, it might have been acceptable to have ice cream for breakfast, three slices of pizza for lunch and two bars of chocolate for dinner. It was also acceptable to just eat carrots for an entire week whenever you wanted to lose weight. There was no problem with your eating habits because you can have what you want, and your body will follow what you want it to do.
However, as you grow older, you will realize that your body is changing as well. You are no longer the metabolism machine that you used to be. Suddenly, there is a long list of foods that you are no longer allowed to have for health reasons. You can’t eat pork, you can’t have too much sugar, and you’re not allowed to have anything fried. Suddenly, your life will be filled with rules about eating. Whether you like it or not, you might find yourself limiting your diet choices as you age.
Your diet plan has a huge impact on your aging process. What you put in your mouth has a huge impact on how you will age. It is best to start your diet plan as early as you can if you want to stay vibrant and young-looking.
I’ve been a medical doctor with a medical practice for more than 35 years. I have delivered more than 2,000 babies and I like to say that I take care of people from “cradle to grave.” One of the most common problems I see in my practice and throughout the entire country is weight control and obesity. Obesity in this country is at an all-time high and growing. More than two thirds of all Americans are overweight and more than one third are actually medically defined as obese. That’s over 160 million people that need to lose weight in order to get and stay healthy. It is a nation-wide epidemic.
Obesity has been clinically proven to lead to serious diseases, including: