Mindset

Male Eating Disorders Are More Common Than We Think

Published by superadmin on February 25, 2024 | Leave a response

Most people think of young females when they hear about eating disorders, but men also have similar problems. Of every three people with eating disorders, one of them is male. Male eating disorders have been on the rise, in Stamford, CT, and around the country. Body dysmorphia isn’t limited to teenage girls and women, it impacts men at similar rates. Men and boys are far less likely to seek treatment, making it more difficult to assess the extent of the problem. The types of eating disorders include binge eating, anorexia, and bulimia.

It all starts with unrealistic expectations.

Part of the problem stems from the desire to be sexually attractive. If men or boys carry extra weight, it’s not seen as attractive. Just like their female counterparts, those flat abs and the perfect V are the ideal. Some young men suffer from anorexia nervosa where they stop eating, exercise too much, or put strict rules on the consumption of food. Some experience bulimia nervosa where they eat and then purge their body of the food. The final large group of people with eating disorders are those with binge-eating disorders who eat large amounts and then feel guilty about it.

Some male eating disorders involve the desire to be muscular, too.

Men tend to have a unique subtype of eating disorder called muscle dysmorphia. It’s the obsession with bulking up and cutting body fat to dramatically low amounts. Gaining weight can be part of muscle dysmorphia, too. In one study, one-fourth of men and boys of average weight see themselves as underweight. They want to bulk up so people see them as more masculine. While there’s nothing wrong with wanting to bulk up, many of these young men are obsessively exercising, taking steroids and supplements, and eating restrictive diets. While it may initially seem like a healthy outlet, it’s taken to extremes, affecting both mental and physical health.

There are many reasons for eating disorders.

There’s no one reason for this issue. Some people are depressed and want to find a way to make themselves more acceptable. Others are trying to control their life and do it by gaining control over what they eat. A large group of people with eating disorders have a distorted view of not only themselves but also what the perfect body should look like.

Some signs of eating disorders are weight fluctuations, dizziness upon standing, digestive complaints, difficulty sleeping or concentrating, and issues with unhealthy skin, teeth, hair, and nails.
It’s harder for men to seek treatment for eating disorders. Most programs are created for women. You can find help by calling the National Eating Disorder Association helpline.
While eating disorders are linked to depression and other mental health issues, further study needs to be made to identify if the eating disorder caused depression or if it was the other way around.
The desire to be perfect is one common need found in most people with eating disorders. The exceptions are people with binge-eating problems. They tend to have impulse control issues.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Can You Relieve Arthritis Pain With Diet And Exercise?

Published by superadmin on February 10, 2024 | Leave a response

As doctors and scientists learn more about arthritis, they find more and more ways to relieve arthritis pain naturally. While medication can help deal with pain, medication can have unwanted side effects/ Solutions like a healthy diet for inflammation and regular exercise also have side effects, but they’re side effects people appreciate, like weight loss, a healthier life, and a general improvement in health. The type of food you eat and the type of exercise you do make a difference in arthritic pain, so always check with your healthcare professional first.

A healthy diet that contains whole foods can benefit people with arthritis.

One of the first things you should do if you have arthritis is to cut out food with added sugar and highly refined foods. Sugar causes inflammation, just as alcohol and refined carbs do. Arthritis is caused by inflammation, so limiting the foods that cause it is the first line of defense. Choosing food that reduces inflammation is the dietary change you should make. Luckily, many foods fit that category.

Foods that reduce inflammation should be at every meal.

At the top of the list of foods to eat should be cruciferous vegetables. These include cabbage, broccoli, Brussels sprouts, and kale. The sulforaphane in cruciferous vegetables slows the damage to cartilage caused by osteoarthritis. Eating food that reduces inflammation like those with omega-3, such as fatty fish, walnuts, and flaxseed. Foods with the phytonutrient anthocyanin are also inflammation fighters. Anthocyanin makes blueberries blue. It’s also found in tart cherry juice, giving it a deep red color. Grapes and olive oil both provide anti-inflammatory properties that can bring relief.

Use a guided exercise program with low-impact exercises.

If the location of your arthritis is in your hips, knees, or lower body, a high-impact exercise program might do further damage. Include flexibility and strength training in your workout. Flexibility training improves the range of motion and loosens joints to relieve pain. Strength-building improves muscle and tendon strength to reduce pressure on the joints. Exercise also stimulates the circulation of synovial fluid that cushions the joints and provides nutrients. You also need aerobic exercise to keep your heart healthy.

Spices add flavoring and can reduce inflammation. Turmeric, garlic, and ginger are spices that can provide relief. They provide anti-inflammatory benefits to relieve pain. The diallyl disulfide in garlic may rebuild cartilage.
Besides increasing food with omega-3 fatty acids, you should decrease foods high in omega-6. You should also reduce saturated fat and trans fats, foods high in salt, nightshades like potatoes and tomatoes, and food high in purines, such as organ meat.
If you’re overweight, losing weight can help relieve the suffering, particularly if arthritis is in the hips or knees. Eating healthy food and exercising to shed those pounds also provide a multitude of benefits.
Increase your vitamin C and vitamin D intake. Eating food high in vitamin C can help relieve pain and so can getting vitamin D. Whether you do safe sunning, eat fortified foods, or take a supplement, vitamin D has been shown to prevent, slow, and reduce arthritis inflammation.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Best Ways To Stay Hydrated During Exercise

Published by superadmin on January 25, 2024 | Leave a response

If you’re boxing, jumping rope, or doing any type of exercise at Revolution Training in Stamford, CT, it’s important to remember the fundamentals, like warming up and proper form, or remembering to stay hydrated. Those fitness tips are just as important as the latest exercises. Staying hydrated may seem insignificant or too simple to be important. Its simplicity is often the reason people forget to do it. Lack of hydration can diminish your performance and if you allow the problem to continue, cause serious issues. Here are some tips to help you stay hydrated.

Set an alarm on your phone to remind you to drink water.

Set your alarm to ring two or three hours before you exercise and remind you to consume two to three cups of water to get your body prepared for a workout. Don’t guzzle water right before you workout. It can upset your digestive system. Ensuring you are fully hydrated before you begin a sweaty workout provides several benefits. You’ll have more energy since dehydration can cause lethargy, and hydrating boosts energy. You’ll also be less dehydrated, especially if you sip water throughout your session.

Always have a bottle of water with you and sip on it frequently.

You should have bottled water in your gym bag or an empty water bottle to fill at the gym. If you become adjusted to having water ready, you’ll be more likely to drink it. Do you hate plain water? Some people do. If your workout is intense, carry a sports drink that replaces electrolytes. For a more moderate workout, plain water or infused water will do. You can make it yourself by adding fruit, vegetables, or herbs to water and allowing them to remain for several hours. When you remove them, the water will have a light flavor.

Track the fluid you drink and how you feel.

Understanding your fluid requirement is necessary to ensure you get enough water. Drink water when you feel tired. You’ll be surprised how drinking plain water can invigorate and energize you. You’ll start to recognize the signs of dehydration and be able to calculate your needs. That understanding helps you set a goal for daily fluid intake, including before and after exercise.

If you’re hungry for something after a workout, before you eat, drink water. You might find it solves the problem. Sometimes thirst masks itself as hunger.
Learn to recognize the signs of dehydration. It can cause mental confusion, exhaustion, headaches, and dry mouth. Lighter yellow urine is a sign you’re hydrated. Lack of skin turgor is a sign of dehydration.
If you eat a lot of fresh fruit and vegetables, your fluid needs will be lower. Fruits and vegetables like watermelon, celery, and cucumbers contain a high amount of liquid that helps keep your body hydrated.
If your workout is strenuous or you sweat a lot, drink about 4 to 8 ounces of fluid every 15 minutes. Sip on it, don’t guzzle it. Drinking too much water too fast can have negative consequences.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

The Benefits Of High Intensity Interval Training (HIIT)

Published by superadmin on January 10, 2024 | Leave a response

If you aren’t already doing high intensity interval training—HIIT, you should be. There are many benefits you can’t get from a steady-state workout. HIIT workouts aren’t a specific exercise, but a way of doing any exercise. Unlike steady-state workouts where you use the same intensity throughout, you alternate the intensity of a HIIT workout between peak intensity and a recovery pace. If you run, for example, run at top speed for a short period, then slow to a recovery pace for the same amount of time or longer.

You’ll burn tons of calories in less time.

When you’re exercising at peak intensity, you burn a lot more calories than you do at a steady-state pace. One study followed several exercises, including those performed in HIIT mode. They found that HIIT workouts burned up to 30% more calories in the half-hour session. If you’re short on time, a HIIT workout provides the same calorie-burning benefits as a longer exercise session.

The calories you burn during a HIIT workout come mainly from fat.

One study found that HIIT workouts and moderate steady-state workouts both burn fat, minimizing waist circumference and reducing overall body fat, but HIIT workouts were more effective and did it with less exercise time invested. HIIT workouts also increase your metabolism for hours to keep the calorie-burning fires going. Compared to other types of exercise, you’ll burn more calories after the workout. It’s the high intensity that causes the increase in metabolic rate.

HIIT workouts can improve your health markers.

You’ll lower your blood pressure, heart rate, and blood sugar levels. One study showed that 8 weeks of HIIT workouts done 3 times a week for 20 minutes reduced blood pressure and heart rate as much as a half hour a day 4 days a week of steady-state moderate exercising. HIIT workouts were also found beneficial for lowering blood glucose levels and reducing insulin resistance, a precursor for diabetes.

HIIT workouts can improve oxygen consumption. HIIT workouts provide the same benefits as much longer sessions of steady-state exercises. All studies show shorter sessions of HIIT improve oxygen consumption as much as longer sessions of moderate exercise.
Both anaerobic and aerobic performance improves with HIIT workouts. Just a few HIIT sessions throughout the week. Aerobic performance is traditionally cardio, while anaerobic refers to strength-building workouts.
HIIT workouts can boost muscle building. No matter what type of workout you do, HIIT can help build muscles. It’s more effective if used with strength training.
HIIT workouts can offer variety and be a backup when you don’t have much time. Since it’s high intensity, you can’t do it every day. On alternate days use recovery exercises like walking or swimming.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

The Importance Of Rest Days

Published by superadmin on December 25, 2023 | Leave a response

People who first start working out want to hit the gym every day. It’s a common mistake. They put in grueling workouts daily but fail to see the progress they want. What’s missing? It’s rest days. Your body needs a day or two of rest, especially between intense exercise sessions. When you do an intense strength-building workout, it causes tiny microtears in the muscles. It takes a day or two to heal. After the tears heal, the muscles are bigger and stronger. If you don’t give your muscles rest and recovery time, you do your body a disservice. Your progress will never match your goals.

Rest days are recovery days.

Just because it’s a rest day, it doesn’t mean you’ll lounge on the couch. Even if your muscles are sore, getting up and walking or doing light exercise is beneficial. If you lift weights and have a rigorous whole-body session, focus on light exercises like swimming. You’ll boost your circulation to help improve recovery and remove the lactic acid build-up. Have fun with the kids and play games to make rest day family day.

Skip a lot of rest days by alternating muscle groups.

You don’t have to wait 48-72 hours to do strength training, just make sure you focus on different muscle groups. You can increase the intensity because you’ll rest those muscles and work on different muscle groups the next day. It still helps to take a rest day twice a week to let your body rest. You can alternate days of strength building, flexibility training, and aerobic training to boost recovery. Let your body have a complete rest once a week.

Taking one day away from exercise increases your focus and prevents injury when you exercise.

You’d fry your brain in a month if you spent seven days a week at your desk doing calculations. The same thing happens when you overexercise and push it to the limit seven days a week. It not only helps maintain proper form, but it also helps maintain focus so you limit the risk of injury.

You won’t lose ground by taking a rest day. It takes two weeks of being idle to have any noticeable change in your progress. A day away allows you to come back to the gym refreshed.
Too much training can affect your immune system. Even though exercise burns off stress hormones, it also creates stress that decreases your immunity. If you’re fatigued it can be just as bad as not working out at all.
Fitness and healthy habits involve more than a healthy menu and working out. Getting together with friends, helping others, and people-centric activities are healthy activities. People who socialize live longer than those who don’t.
Burnout is a real problem for people pushing too hard to get fit. It’s both mental and physical. Including rest days in your schedule can help prevent it.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

Make Your Fitness Goals Come True In 2024

Published by superadmin on December 10, 2023 | Leave a response

Everywhere you look in Stamford, CT, you see decorations, celebrations, and good cheer. It’s that time of year for it. All that merriment makes it hard to think about fitness goals for 2024, but it’s the best time to set them and find ways to help make them come true. Having a plan of action makes success easier. Start by setting definable goals. Don’t just say I want to get fitter. Precision counts in the gym and making goals. If weight loss is your goal, state the exact amount you want to lose. If you want to boost your endurance, identify how you’ll know you’re improved.

Create a plan using your goals.

Creating a weight loss plan is a bit easier than other fitness goals. You have a precise number of pounds to lose. All you have to decide is how many pounds a week is possible. You need to increase your calorie deficit by 3500 calories to lose one pound. To do that, you have to increase your activity level and decrease your calorie intake. Most people choose to lose one to two pounds each week. Once you set your weekly goal, identify the number of weeks it will take to reach your weight goal.

Identify the best time to work out each day.

Consistency counts when you work out. That’s why scheduling your workout at the same time every day helps you achieve your goals. Working out becomes a habit. It feels uncomfortable not to work out at that time. You don’t have to go to the gym every day at that time. Some of your exercises can be walks or playing basketball with the kids.

Plan your meals and learn to judge portion size.

If you do meal planning, you create a week’s worth of meals one day, shop for ingredients another day, and cook when you have a full day at home, usually on the weekend. It’s easier than it sounds. You’re using the oven to cook several meals and many of the ingredients for several meals. You might buy a whole chicken and have baked chicken breast one day and chicken salad for another day. Use vegetables for side dishes, snacks with a dip, and in Buddha bowls or soups. Pack each meal away in portion sizes. During the week, just heat and serve.

You may think burning the candle at both ends helps you get everything done, but you’ll be more efficient and less hungry when you get adequate sleep. Lack of sleep increases the hunger hormone and decreases the hormone that makes you feel full.
When working out, start slower and focus on form. Using the correct form helps prevent injury and maximizes the benefits. Don’t overtrain, especially during the first few weeks.
Don’t be judgmental. If you overeat one day, start again the next. Don’t miss out on special occasions. Have a small slice of birthday cake or other occasional treat without feeling shame.
Track your exercise program. Focus on the number of reps and sets. If the exercise becomes easy, take it up a notch with more weight or repetitions.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

Best Stretches To Do Before Working Out

Published by superadmin on November 25, 2023 | Leave a response

Why should you do stretches before working out? Stretching improves your muscles’ range of motion and can help prevent injury. Many people use stretching as a warm-up and a cool-down, but they use different stretches. Before a workout, you use stretches and movements that mimic your workout to get the muscles gently warmed and ready for the strenuous workout. There are several types of stretches. Dynamic stretches move your body similar to the exercise you’ll do. It is a pre-workout stretch. Static stretching, like toe touching, is a post-workout stretch while your muscles are warm and flexible.

The easiest stretch to warm the muscles for a run is a lunge walk.

Lunge walking is one method of stretching and warming muscles for a run. You clap your hands in front with arms extended, then swing them backward or shake them as you lunge walk. Just walking may be enough stretching to warm the muscles. You can twist at the waist with extended arms, moving your upper body from side to side. Stand with your feet wide. Extend your arms and fingers to the side. Bend your body to one side. When the fingers on that side point to the ground and the other fingers point straight in the air, straighten your body and bend to the other side.

If you’re about to do a full-body workout, you need full-body stretching.

You need to work all areas of your body when a full-body workout is on the schedule. Combine two warm-up stretches by riding a stationary bike while making arm circles. You don’t have to win any races, so don’t pedal at top speed. Just go slowly and build intensity as you go. The arm circles stretch the upper body, and the pedaling stretches and warms the lower body. After a few minutes, reverse the direction of your arm circles.

Yoga poses can help you get ready for a workout.

Improving blood flow to the muscles, preparing the heart for the upcoming effort, and improving your range of motion are all benefits of pre-workout stretches. Yoga poses can provide those things. A few excellent poses include cat-cow, donkey kick, child’s pose, downward dog into a runner’s lunge, and bird-dog crunch. You can do them all one after another or just choose a few for a warm-up.

Bodyweight squats can warm your hips, quads, abs, glutes, calves, and hamstrings. Not only do squats warm the muscles, but they also prepare your nervous system for a workout.
An inchworm is perfect for starting a warm-up. Bend, placing your hands on the floor, and walk them forward until your body is in a push-up position. Do a push-up, then walk your hands back until you’re upright.
If you’re doing lower body exercises by walking, mix it up by lifting your feet as high as possible. Try to press your thighs to your chest. After a minute, switch to butt kicks during your walk.
Jumping jacks and jumping rope are good warm-ups. If you have joint issues, instead of jumping during jumping jacks, just step to the side as you clap your hands overhead.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

How Hormones Affect Health And Behavior

Published by superadmin on July 25, 2023 | Leave a response

At Revolution Training in Stamford, CT, most clients only worry about hormones concerning muscle gain or weight loss, but they impact health and behavior, too. Hormones are messengers. Some hormones tell your brain you’re full and others tell your brain you’re hungry. Stress hormones affect a wide variety of functions and if not addressed, can cause damage to the body. The endorphins released during physical exercise can make you feel happy and comfortable. Hormones do more than affect mood. Some are involved in mental health conditions.

Hormones aren’t good or bad. They’re just messengers.

The body has many hormones, which includes the sex hormones, stress hormones, and the infamous happy hormones you get from exercising. Each one performs a specific task. Some have an antagonistic hormone, one that does the opposite function. Insulin, for instance, reduces blood glucose levels, while glucagon increases blood sugar to prevent hypoglycemia. Since both control blood sugar for every cell, an imbalance affects the whole body. Hypoglycemia from too little glucagon can cause emotional changes and mood swings that range from anxiousness to unexplained outbursts of anger. If blood sugar levels are chronically low, it can lead to depression, memory loss, and a short attention span.

HGH—human growth hormone—is released in controlled pulses.

Sometimes hormones cause the release of hormones that control the body. Two antagonistic hormones are responsible for releasing HGH. The hypothalamus releases growth hormone-releasing hormone—GHRH to trigger the release of HGH and somatostatin to inhibit it. HGH affects children’s growth patterns. It impacts fat and sugar metabolism, affects body fluids, regulates body composition, bone growth, and heart function. Some people believe HGH is the fountain of youth. They may get injections of HGH. Abuse of HGH can lead to hallucinations, psychosis, paranoia, and physical harm.

Sex hormones perform other tasks that affect your behavior and health.

Testosterone is in both male and female bodies and performs tasks not related to sexuality. While the location of fat deposits, muscle size, and body hair growth are gender-related, women need testosterone for ovarian function, bone strength, and sexual drive. If your body is low in testosterone, depression, anxiety, and a low sex drive can occur. However, high testosterone levels in both men and women can lead to irritability, anxiety, and depression. Too much can cause acne, blood pressure changes, slurred speech, difficulty breathing, heart attack, sleep apnea, and other conditions.

Oxytocin is called the love hormone. Hugging increases oxytocin levels. Its primary purpose is stimulating uterine contractions. It may play a role in anxiety, anorexia, autism, depression, PTSD, and addiction.
Norepinephrine functions as a stress hormone and neurotransmitter. It constricts blood vessels and raises blood pressure. Antagonistic hormones prostaglandins, acetylcholine, and histamine are vasodilators, making them wider and lowering blood pressure.
Motilin is a gastrointestinal hormone that helps move food from the small intestines to the large intestines. The body releases it during fasting periods. The levels depend on what you eat. A diet high in sugary foods or fat decreases it.
Melatonin can help you go to sleep. It works in total darkness and is an antioxidant. It helps counteract the effects of stress. Low levels are linked to obesity, cancer, and diabetes.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Exercises You Should Start Doing Regularly

Published by superadmin on March 25, 2023 | Leave a response

Regular exercise can help optimize health. You should do some form of exercise daily, even if it’s just going for a walk. There are so many different exercises, it’s hard to decide which ones to do. Our trainers can help you, but if you’re working out on your own, here are some exercises you should start doing regularly. To get an adequate workout, you need to add other exercises to your workout, so these are just a baseline to follow.

Work the large muscles of your body to boost your nitric oxide.

Nitric oxide relaxes the blood vessels, which lowers your blood pressure. You can increase it in your body with exercise, particularly from large muscle groups. Squats and lunges work large muscles. Squats also improve core and lower body strength, while building flexibility in the hips. Lunges help improve your balance and improve glute and leg muscles. Both burn tons of calories.

Do planks, push-ups, or both.

Push-ups are planks in motion, and also a lot harder to do since you’re slowly lowering and lifting your body, using both push and pull actions. Both push-ups and planks help build core muscles, particularly abdominal muscles. They both strengthen the entire body. Planks don’t put stress on the back but do help increase core muscle strength. You can modify both planks and push-ups to make them more suitable for your fitness level, such as bent knee push-ups or forearm planks.

Do a bridge or thoracic rotation to loosen your back and prevent future back issues.

The bridge helps build core muscles and doing them regularly can help prevent back pain and tighten your tummy. Thoracic rotations are stretches and also good exercises to help relax and strengthen muscles in the back, but focus more on the upper back. Both can help counter the effect that slouching has on your posture by stretching the muscles that have been trained to remain in a permanent slump through years of sitting and bad posture.

A stretch that will make everyone feel good is the knee or knees-to-chest exercise. Lay on your back with your knees bent and feet on the mat. Pull one or both knees to your chest by interlacing fingers around the lower leg or legs and pulling it toward you.
A wall slide will help your posture, which helps relieve the pain that comes from sitting too long slumped over. Stand against a wall with your hips and shoulders touching. Raise your arms in a V and then slowly lower them to a goal post without lifting your back off the wall.
Walking is a good type of exercise to do every day and it doesn’t require special equipment or much planning. You have to have good posture for it to be the most effective and can find easy ways to add to the amount of time you walk every day.
A four-minute nitric oxide dump combines four exercises performed ten times each per set, squats, alternating arm raises, non-jumping jumping jacks, and military presses. Do three sets of each three or four times throughout the day.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition