Less is More: Why You Shouldn’t Work Out For More Than One Hour

When you miss a few days at the gym do you try to ‘make up for it’ with a few marathon sessions?  While the intentions are good – the results – are actually bad.

My workouts never last longer than one hour.  Over one hour workouts increase cortisol production & ultimately slow protein synthesis, aka. muscle mass production.

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What is Cortisol?

Cortisol, sometimes called the “stress hormone” is essential to body maintenance, however it can negatively impact your life by reducing protein synthesis – the production of lean muscle mass.

 

Three functions of cortisol are:

  1. Halting tissue growth & bone formation in preparation of the use of current muscle mass:

When stressed, all your body knows is fight or flight.

 

It’s purely a matter of survival. All growth & repair will be slowed as every emphasis is placed on survival in that stressful moment.

 

If you’re under prolonged bouts of stress, which stimulates production of cortisol, (everyone you know is currently in this state most of the time) then health & vitality no longer are the focal point of your bodily systems – survival is.

 

Get enough energy (glucose – think sugary foods & quick energy sources like chocolate, bagels & energy drinks) so that you’re ready to respond to the danger at hand.

 

Everything else is second to survival. Even though you are not actually under physical attack or in immediate danger of losing your life your body is under the impression that you are!

 

 

  1. Metabolise protein, fat & carbohydrate as sources of energy:

Cortisol will blunt the production & function of Insulin so that all energy that enters your system is instantly available to your muscles so that you can punch & kick or run your way out of danger rather than being able to store that energy.

 

This might sound like a good thing? It is – for a short period of time, but it is most definitely a bad thing if your system predominantly functions in this way.

 

Triglycerides (fat) will be mobilised & over time visceral fat will build up around your abdomen – think fat flabby belly.

 

Protein will be burnt for energy if stress levels warrant it. Don’t have enough glucose (sugar) floating around your bloodstream? Burn whatever you do have to keep the limbs moving & the heart pumping fast.

 

If you’re not alive then there is no point having stored energy or a rippling six-pack!

 

 

  1. Inhibits Immune Response:

This happens to prevent your body from creating inflammation.

 

In the most part inflammation is a protective response. Swell an area to inhibit movement & flush that area with blood & immune cells.

 

It’s natural & supports healing.

 

However in the stressed moment – think most of the time these days what with constant artificial light, unhealthy processed food & a lacking exercise habit – all your body is trying to do is survive.

 

Inflammation would slow you down & increase your chances of getting caught or not being able to fight your way out of this dangerous moment.

 

However, when you slow down for a moment you start to realise the moment may not be quite as dangerous as your body is interpreting it right now.

 

Cortisol is considered to be catabolic as it produces the opposite effects of testosterone – it breaks down tissue instead of building it up.

Cortisol/Testosterone balance is an important factor if you’re aiming for optimal health & performance. More about this in another article.

 

 

Why no more than an hour?

Just think of the old adage: ‘too much of a good thing’.  There is a point when working out goes from making improvements to your body to stressing & straining it.

Working out longer than an hour can result in some or all of the following:

  • Muscle loss
  • Lower Testosterone levels
  • Weakened Immunity
  • Greater chance of injury
  • Insomnia
  • Little to no muscle gain or fat loss
  • Overall poor health

 

 

The Bottom Line…

Keep your workouts between forty-five & sixty minutes long

Concise & effective workouts save you time & harbor greater results

While you may be ambitious, remember that consistency is key & results will come when you have a clear smart plan & stick to it.

The more Testosterone you have the easier you will find it to increase muscle tone. Cortisol can suppress Testosterone.

In another article I’ll talk more about Cortisol/Testosterone balance… stay tuned. Until then…

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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Resources:

https://www.adrenalfatigue.org/cortisol-adrenal-function

http://www.bodybuilding.com/fun/lebrun3.htm

http://www.bodybuilding.com/fun/drobson.htm

http://www.details.com/story/oding-on-exercise-are-you-working-out-too-much

 

Circadian Rhythms & The Best Time to Workout

What time do you usually go to sleep?  Is it the same time every night?

 

I am asleep by 10.30pm four or more nights every week. This is a goal that I’ve set for myself & I stick to in order to help me have successful & productive days as well as support my productive.

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What is a Circadian Rhythm?

This is your body’s natural biological clock.  Katherine Sharkey, MD, PhD, assistant professor of internal medicine & psychiatry & human behaviour at Brown University & associate director of the Sleep for Science Research Lab explains:

“The human clock is about 24 hours, thanks to Earth’s 24-hour light-dark cycle.  But some people have a slightly longer natural cycle, & some are slightly shorter.”

Sharkey says, “There’s a developmental piece to this puzzle – school-age children are generally early birds, while teenagers tend to be night owls, & then as they age, adults gradually transition back into morning people.”

 

Early Bird or Night Owl?

So which are you?  Do you tend to get up early & feel most active & productive first thing?  Or are you one who tends to get a burst of energy later at night?

Good news for the early birds: “night owls tend to be more depressed, have a higher dependence on caffeine, & use alcohol more,”

Sharkey says.  According to a study from the University of Toronto morning people also tend to be happier & report feeling healthier than night people.

 

When to Workout…

So what does all of this have to do with your workouts?

Well, once you know about your body’s rhythms you can work with this internal clock to schedule workouts to get maximum results.

In terms of your circadian rhythm (sleep/wake cycle) it’s best to work out earlier in the day. Between 8am & 2pm for example.

Your Cortisol levels are naturally higher (or should be) at this period of time so it would be wise to take advantage of that.

Also, as your day progresses you will begin to experience more fatigue. So in order to keep your workouts intense enough to generate results you should aim to workout as early in the day as your schedule permits.

The night-time is for relaxing and recovering.,, & the occasional wild party.

 

Keep up the good work.

 

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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Resources:

http://journals.lww.com/nsca-jscr/Citation/2014/06000/The_Influence_of_the_Time_of_Day_on_Core.5.aspx

http://www.webmd.com/sleep-disorders/features/early-bird-night-owl

http://breakingmuscle.com/strength-conditioning/how-does-time-of-day-affect-your-workout

https://www.chronobiology.com/how-circadian-rhythms-determine-workout-success/

 

 

Ass to Grass: 9 Tips for Proper Full Depth Squatting

The squat is one of the most effective exercises for building leg, lower body & whole body strength.

At the same time, it is one of the most difficult exercises to perform correctly & can be ineffective or even dangerous if performed incorrectly.

Many trainers use the cue, “sit back into the squat” to help teach proper technique & get clients to push their bodies & get the most of out the exercise.

I prefer to use the reminder, “Ass to grass!” to help provide an effective (albeit funny) visual on how to squat as low as possible for full effectiveness.

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A Functional Exercise…

Squats are considered to be a ‘functional exercise’ as they have a high carry-over to use in everyday life.

Squats will help with range of motion at the hip & knee joints & help strengthen your back.

They build muscles which help you to sit in & out of chairs, lift items &/or bend down & pick items up off the floor.  Squatting effects essential muscles that are used in everyday life.

When performed correctly proper squatting will help to improve muscle tone in your thighs, glutes & hips which will then ease tension on the joints & helps to support your lower back.

 

 

Proper Squat Formation…

When squatting, keep in mind the following things:

  1. Your knees can protrude past your toes, in fact this is much healthier for your knee joint.
  2. Hinge your hips so your butt moves backward.
  3. Keep the pressure of the squat on your heels & through to the balls of your feet & toes.
  4. Keep your head straight – look at the horizon. Spinal alignment is a key technique point.
  5. Keep your shoulders back & chest out – again, keep the spine aligned.
  6. Set a healthy arch that suits you. Get this right for your lower back.
  7. Spread your toes for better balance.
  8. Inhale as you go down – exhale as you come up. Use your TVA & pelvic floor muscles.
  9. Aim to cover your calf muscles with your hamstring muscles – this is ‘ass to grass’.

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The Importance Of The Pre-Stretch…

Tightness in your chest, back, hips, ankle joint, calf, foot and even toes can cause effective squat technique to be a wish rather than a reality.

Stretch out your groin, your feet and your calf muscles before each set.

You can simply do this by sitting into a deep squat while holding onto a solid stable object & holding that position.

In fact, while you’re down there stretching lean into any areas where you feel tight, this could help increase the depth of your squat & therefore increase the effectiveness of your squat session.

I have my clients stretch before every squat set, then allow thirty to sixty seconds recovery before performing the next set – stretching in this way is more important the heavier you are lifting.

If you are unsure about your technique, invest in a good trainer for two or more squat technique sessions.

Alternatively keep an eye out for my ‘Squat Technique Day’ – coming soon. Let me know if you’re interested in a day of learning how to squat effectively for a strong back & fat loss.

Together we’ll get the ‘ass to grass’ method working to improve your health & physique right away!

Until then…

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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Resources:

http://journals.lww.com/nsca-scj/Fulltext/2009/12000/Sitting_Back_in_the_Squat.3.aspx

http://www.bodybuilding.com/fun/cyberpump1.htm

http://stronglifts.com/squat/

 

Why Eat A High Protein Diet?

You may have seen the two recent articles I wrote around protein intake & it’s importance.

I want you to take on that information easily so I have created a highlights version of those two articles.

Apply this knowledge to your daily life to watch & feel your energy & performance soar…

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There are three types of macronutrient:

  • Protein
  • Fat
  • Carbohydrate

 

12 Benefits of Protein…

  • Greater muscle mass & lean tissue
  • Lower hunger & calorie intake
  • Easier fat loss on a calorie-restricted diet
  • Decreased belly fat
  • Greater muscle development
  • Greater strength gains from training
  • Better bone density & lower risk of osteoporosis
  • Better brain function
  • Better sleep
  • Lower Blood Pressure
  • Stronger Tendons & faster recovery from injury
  • Greater lifespan & better quality of life as you age

 

 

You need protein for:

  • Growth (especially important for children, teens, pregnant women & those who train regularly)
  • Tissue repair
  • Immune function (the second thirty grams of protein you ingest goes directly to your immune system)
  • Making essential hormones & enzymes
  • Energy when carbohydrate is not available
  • Preserving lean muscle mass (this is essential if you want to control your body shape & remain trim & fit for life)

 

These Techniques Are Logical. Do You Know All Of Them? – Click Here

The Power of Powders…

The most common protein supplement due to it’s bioavailability (easy for your body to assimilate) is whey.

However if you have a dairy intolerance this can cause some people issues. The best whey supplement I have found is Vital Whey. It is hormone, pesticide and preservative free, made from organic grass fed cows milk.

There are also vegan options where the protein from brown rice, pea, cranberry and other plants has been extracted & concentrated.

Protein from animals provides all the essential amino acids (the building blocks of protein) for optimal absorption & application.

Plants do not contain all of the essential amino acids but do contain varying amounts of the eleven non-essential aminos.

So therefore they are important within a balanced diet but in most cases do not provide the full spectrum of amino acids for optimal health to become available.

A total plant based diet will likely leave most people with some deficiencies. That is why both approaches must be applied.

A high protein diet in combination with a high vegetable intake from the majority of your meals is the most effective way to achieve & maintain optimal health & performance.

 

 

How Much Should You Eat?…

As a general rule of thumb I suggest:

  • Male: Around 3 grams of protein per kg of bodyweight per day

Eg. 80kg man should ingest approximately 240 grams of protein per day.

 

  • Female: Around 2 grams of protein per kg of body weight.

Eg. 50kg women should ingest approximately 100 grams of protein per day

 

 

 

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To Your Best Health,

ShapeTrainer Daniel Grant

 

 

 

p.p.s.

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Burn Out: The Price Of Success? Executive / Corporate burn-out & how to avoid it

While aiming high helps you achieve greater success, at times your ambitious nature may lead to such a level of stress that you risk ‘burn out’.  New studies on this topic show that while great pursuits are not a bad thing, there is a level of perfectionism that is so high that it can lead to stress, frustration, depression & more.

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The Perfectionist

Studies discussed at Livescience.com describe new research showing that 90+% of highly ambitious people refer to themselves as ‘perfectionists’.  The study also revealed that the trick to keeping stress & potential burnout at bay is to keep your high standards but avoid beating yourself up when you don’t meet every expectation or goal.  A fine line to walk basically!

 

The Risks

While the above strategy may seem difficult to balance perfectionism + forgiveness for failures, consider the alternatives.  Stress related to perfectionistic tendencies & high-goals has been linked to:

  • Mental health problems
  • Physical health problems
  • Depression
  • Fatigue
  • …& even early death!

So is it worth trying to find this balance to avoid any of the above?  After all, any of the above problems will set you back on your goals far longer – or even permanently!

 

How to Avoid Burnout

Study author Andrew Hill, a sports psychologist at York St. John University in England explains that:

Perfectionists “tend to be rigid,” Hill said. If they set their goals too high, they may burn out or bow out at the first sign of failure. Thinking of achievements in degrees, rather than as pure success or failure, can help reduce the stress that causes burnout, Hill said.

So what can you do today to start on this path?

Start by outlining your goals & thinking of all of the steps involved in achieving them.  While you still want to outline dates & deadlines, remember the ‘degrees of credit’ advice suggested by Hill.  Instead of thinking of everything as success or failure give yourself a rating: ‘70%’ & then use that as an additional motivator to continuously improve your rating/scores on all fronts.

…After all, 100% is not achievable 100% of the time – so remember to give yourself partial credit PLUS a bonus for the overall amount of projects you are tackling at once!

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

Resources:

http://www.livescience.com/51747-perfectionism-without-burn-out.html

The Importance of a High Protein Diet: Volume Two

Why is Protein Important?…

As protein is involved within so many essential processes within your body & the fact that so much of your body is made out of protein blocks (amino acids) it is critical that you ingest optimal amounts on a daily basis.

protein

You need protein for:

  • Growth (especially important for children, teens, pregnant women & those who train regularly)
  • Tissue repair
  • Immune function (the second thirty grams of protein you ingest goes directly to your immune system)
  • Making essential hormones & enzymes
  • Energy when carbohydrate is not available
  • Preserving lean muscle mass (this is essential if you want to control your body shape & remain trim & fit for life)

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, & in smaller quantities in starchy foods & vegetables. You can also supplement protein using protein powders.

 

Are You Missing Out On Results? I Can Help You Determine The Best Course Of Action… Click To Find Out More

 

The Power of Powders…

The most common protein supplement due to it’s bioavailability (easy for your body to assimilate) is whey.

However if you have a dairy intolerance this can cause some people issues. The best whey supplement I have found is Vital Whey. It is hormone, pesticide and preservative free, made from organic grass fed cows milk.

There are also vegan options where the protein from brown rice, pea, cranberry and other plants has been extracted & concentrated.

Protein from animals provides all the essential amino acids (the building blocks of protein) for optimal absorption & application.

Plants do not contain all of the essential amino acids but do contain varying amounts of the eleven non-essential aminos.

So therefore they are important within a balanced diet but in most cases do not provide the full spectrum of amino acids for optimal health to become available.

A total plant based diet will likely leave most people with some deficiencies. That is why both approaches must be applied.

A high protein diet in combination with a high vegetable intake from the majority of your meals is the most effective way to achieve & maintain optimal health & performance.

 

 

How Much Should You Eat?…

As a general rule of thumb I suggest:

  • Male: Around 3 grams of protein per kg of bodyweight per day

Eg. 80kg man should ingest approximately 240 grams of protein per day.

 

  • Female: Around 2 grams of protein per kg of body weight.

Eg. 50kg women should ingest approximately 100 grams of protein per day

 

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The Bottom Line…

An average sized chicken breast will contain approximately thirty grams of protein. Therefore in the example above, males would need to eat eight chicken breasts per day while the female example would need to eat just over three to get their daily requirements.

As always I strongly suggest you vary your source of energy & nutrients by varying your diet with the many choices of protein available to us all today.

So for example have fish for breakfast, lamb for lunch, chicken for dinner and use turkey or venison as a snack.

Or any varying combination that you prefer…

The choice is yours…

And by eating a high protein diet the world is your oyster – which is handy as oysters are also high in protein & packed with healthy nutrients.

Happy eating.

 

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s. This Free Coaching Won’t Be Available Forever – Click Here To Learn More

 

 

p.p.s.

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Resources:

http://www.webmd.com/men/features/benefits-protein

 

Spicy Food Linked with Longer Life

In a new study researchers found that eating spicy foods one to two days per week improved their life span.

A seven year study based on 500,000 participants proved that those who ate spicy foods one to two days per week lowered their risk of death by 10%.

Moreover, the study determined that those who ate spicy foods three or more days each week lowered their risk of death by 14% over those who ate spicy food less than one time per week.

 

What Exactly Is Helping You And What Is Hindering Your Progress? Find Out By Answering These Simple Twenty Questions – Click Here Now

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Reduce Your Exposure…

Interestingly, participants who ate spicy foods also tended to have a reduced risk of certain disease such as ischemic heart disease & cancer.

Also, the benefits seemed to be slightly greater for women than men & those who ate fresh chili as apposed to dry had more improvements.
While the study – so far- has only identified this correlation, it is still unclear as to how exactly spicy foods may help to improve longevity.

 

For more examples of this correlation between health & spicy foods read:

The Power of Cumin Powder on Body Composition

The Bottom Line…

While again, these are all still correlations, not proven facts – it seems that if you love spicy foods then it’s definitely a great idea to keep it on the menu a few times a week!

Add some spice to your diet this week.

Alongside bringing alternatives experiences to your taste buds there are a load of health benefits to be had.

 

 

What Exactly Is Helping You And What Is Hindering Your Progress? Find Out By Answering These Simple Twenty Questions – Click Here Now

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

 

Resources:

http://www.livescience.com/51743-spicy-food-linked-with-longer-life.html

http://www.forbes.com/sites/alicegwalton/2015/08/05/study-can-spicy-food-actually-increase-life-span/

https://theshapetrainer.wordpress.com/2015/02/03/the-power-of-cumin-powder-on-body-composition/

 

 

The Importance of a High Protein Diet: Volume One

You may not realise it but protein is an important element in every cell of your body.

For example, both hair & nails are made up of protein. Your body uses protein to make enzymes, hormones & to repair & build different tissues. Protein is an important component in bones, skin, blood, muscle & cartilage.

 

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So…obviously keeping high levels of protein in your diet is important for optimal health & wellness!

 protein

What Are Macronutrients?…

Micronutrients provide calories or energy. In order to grow, repair, digest or perform any bodily function you require specific amounts of macronutrients on a daily basis.

The word macro means large, this indicates that you need a lot of these types of nutrients regularly.

There are three types of macronutrient:

  • Protein
  • Fat
  • Carbohydrate

Each provide energy as explained, but they all provide different amounts of energy in a different form for the body to process.

Protein provides four calories for gram, carbohydrates seven calories per gram and fat nine calories per gram.

Aside from macronutrients the only other substance that provides energy is alcohol at seven calories per gram.

This is not considered a nutrient as we do not require it to survive… much to the surprise of some people I’m led to believe!

Alcohol provides what is termed ‘empty calories’. As you’re taking calories on board but without any nutrients that help perform vital processes.

 

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12 Benefits of Protein…

  • Greater muscle mass & lean tissue
  • Lower hunger & calorie intake
  • Easier fat loss on a calorie-restricted diet
  • Decreased belly fat
  • Greater muscle development
  • Greater strength gains from training
  • Better bone density & lower risk of osteoporosis
  • Better brain function
  • Better sleep
  • Lower Blood Pressure
  • Stronger Tendons & faster recovery from injury
  • Greater lifespan & better quality of life as you age

 

Coming Soon…

In the next article I will explain why protein is so important for your health & performance, plus what is the best protein supplement that money can buy…

Until then…

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s. This Free Coaching Won’t Be Available Forever – Click Here To Learn More

 

 

p.p.s.

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Resources:

http://www.webmd.com/men/features/benefits-protein

Why Your Workouts Should Be High Intensity

New studies show that high-intensity interval training (HIIT) may be even better than regular aerobic exercise.

Emerging research indicates that HIIT may be more effective in reducing subcutaneous (beneath the skin) abdominal fat than other forms of exercise.

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The Benefits of HIIT…

According to research by Stephen H. Boutcher, High intensity exercise helps lower insulin resistance & results in a number of skeletal muscle adaptations which help enhance skeletal muscle fat oxidation & improve glucose tolerance.

Basically put this form of exercise will increase muscle tone and burn off body fat.

Tests were performed on sprinters as they often have quick bouts of intense exercise with periods of rest in between.

Beyond the health benefits mentioned above HIIT has also proven to be more time-efficient & helps you to get results more quickly & efficiently.

…Particularly when you’re focusing on the abdominal area.

 

CLICK HERE If You’d Like Some Immediate Remedies To Stubborn Body Fat – Why Would You Not Apply These Techniques Is My Question? ps: They’re Also Free.

Try HIIT…

HIIT can easily be modified for anyone at any fitness level & even for those with special conditions such as diabetes or weight problems.

Examples of HIIT exercises includes but is not limited to:

  • Walking
  • Swimming
  • Aqua Training
  • Cycling
  • Eliptical
  • Cross-training
  • Treadmill walking, jogging or running (sprinting)

 

An Example Workout…

Try this as a workout next time you’re in the mood to shift some belly fat.

Two minutes steady pace – this will act as a warm up. Slowly increase your speed over the two minutes.

At the two minute period hit the gas and go into a sprint (or something resembling a sprint). Keep this pace up for 30 seconds. Just do your best, that’s all that can ever be asked of you.

At two minutes thirty slow it down to a steady/slow pace. This is active recovery. Actively recover for one minute – then repeat the process.

Complete at least five sprints and work your way up to fifteen. That is a goal.

If you try and complete fifteen on your first attempt you may experience nausea like you just downed a glass of thick salt water – so aim for five and build yourself up.

At the end continue the movement slowly and easily for two to five minutes as a cool down – keep the blood flowing for a period of time after the intensity, then apply some light stretching.

Enjoy.

 

The Bottom Line…

If you are not sure where to begin, click the link below and I will walk through your L.E.N.S (Lifestyle, Exercise, Nutrition, Supplementation) status & how to best utilise your time in order to get to where you want to be – fast!

I can get this to you today, for free.

 

Click Here – This will not be Free forever so grab your personal health report while you can, I’d love to start helping you out by coaching you today.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Also be sure to keep an eye out for my new book, which will cover all the above mentioned points in detail.

I’ll keep you posted on the release date – it’s a matter of weeks now!

 

 

p.p.s.

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Resources:

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

http://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/?_r=1

The Power of Breathing Deeply  

 

I am aware that I breathe deeply and fully throughout my day.  Not only does it help to calm and center me but there are also a long list of physical benefits I reap from simply focusing on my breathing control.

breathe

 

The Science & the Benefits…

Studies show that the practice of deep diaphragmatic (or ‘belly breathing’) is one that provides a wealth of optimal health and wellness benefits.

People who practice deep breathing as little as 10 minutes per day can easily reap the following benefits:

  • Lower chances of developing cancer (by as much as 400%!)
  • Reduced chance of developing heart disease
  • Reduced bad cholesterol (LDL)
  • Improved good cholesterol levels (HDL)
  • Reduced stress (lower levels of the stress-inducing hormone: cortisol)
  • Reduced cravings for junk food
  • Reduced chances of diabetes (by strengthening the insulin beta receptor sites)
  • Improved quality of sleep
  • Improved lymphatic flow – which can lengthen the life span of cleansing cells
  • Slowed aging (by increasing the secretion of the human growth hormone)
  • Optimal immune system function (by strengthening the t-cell formation and improving the lymphocyte production.)
  • Improved mood by increasing the serotonin and endorphin levels
  • Improved concentration by increasing the blood flow to the pre-frontal cortex of the brain
  • Improved quality of meditation – by changing the brain wavelength activity from beta to alpha wavelengths.

 

All in all, studies show that those who practice deep belly breathing enjoy overall better health and well-being.

 

Get Breathing…

In order to start reaping these benefits – you need to know how to perform diaphragmatic breathing.  Here are some pointers to get you started:

  • Sit in a comfortable chair
  • Close your eyes
  • Breathe slowly through your nose and make sure you feel your belly expanding with each breath.
  • Once your lungs are fully expanded hold your breath for 6-12 seconds.
  • Exhale through your mouth and make sure to push all the air back out of your lungs.
  • Repeat the cycle at least 10 times.

Seems simple right?  It is!

So think about it – if something is so quick, easy and possible to do nearly anytime throughout your day and yet also provides so many wonderful and lasting health benefits….why wouldn’t you add it to your routine?

Right now, think about a few times during your day that you can start adding diaphragmatic breathing to your routine, and reaping the wonderful benefits that follow!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

 

 

Resources:

http://www.unm.edu/~lkravitz/Article%20folder/Breathing.html

http://www.samvarner.com/physical-wellness/deep-breathing.html

http://www.onemedical.com/blog/live-well/breathing-pranayama-techniques/