TIPS ON NUTRITION
"Crash Diets" or fad-type diets intended to reduce weight very quickly will only reduce your body water but not fat tissue.	"Hidden Fats" are the less obvious fats in our foods such as lean meat, egg yolk, nuts, seeds, olives, and avocados. Even when all the fat is trimmed off a piece of meat, its lean portion still contains 4% to 12% hidden fat.
"Olestra" or the fat substitute is currently considered safe for consumers by FDA. Because of olestra's unique chemical composition, it does not add fat nor calories to food. However, olestra may cause abdominal cramping and loose stools in some people, and it inhibits the body's absorption of certain fat-soluble vitamins and nutrients. FDA is requiring all manufacturers who use olestra to label their foods and add essential vitamins such as A, D, E, and K.	"Electrolytes" are replaced with the athlete's next meal post-competition. Adding electrolytes and sugar to water simply delays its emptying from the stomach. In most instances, water is the rehydration fluid of choice.
"Amino Acids" are nitrogen-containing chemical compounds of which protein is composed. About three quarters of the body solids are proteins. Amino acids are the basic building blocks of the body.	"Dietary Supplements" are referred to products which may contain one or more of the following: vitamins, minerals, herbs, botanicals, amino acids, concentrates, metabolites, constituents, and extracts of these substances. Dietary supplements are not drugs nor have been intended to be a replacement for conventional food. Be on the lookout for fraudulent products which may carry "pseudomedical" jargon, such as "detoxify," "purify," "energize," "magical," "breakthrough," or "miracle cure."
"Vitamin Supplements" Should everyone take them? If you are on a nutritionally balanced diet and meet the RDA requirements the answer is generally no. However, there seems to be much confusion on whether one meets her/his recommended daily levels of nutrients. There are basically two types of vitamins: non-water-soluble and water-soluble. Vitamins A, D, E and K are examples of non-water-soluble which taking them in high doses can have adverse reactions on the body. Any excess amounts of vitamins B and C, the water soluble types, are excreted in the urine. Some recent studies have shown that water-soluble vitamins can, too, reach toxic levels if taken in megadoses. Consult with a doctor or a nutritionist before starting a self-prescribed vitamin supplementation.	"Steroids" should not be used to build muscles. Steroid drugs can affect the fat content of the blood, damage the liver, the reproductive system and change the facial appearance. Steroids can even cause terminal conditions leading to death.
"Steroid Substitutes" such as prescription, veterinary, investigational, and unapproved drugs can have the same devastating health effects as anabolic steroids. Many athletes have been disqualified from international events such as the Olympics suprisingly not from anabolic steroids but steroid alternatives.
TIPS ON EXERCISE
"Training" should be based on your specific goals. There are different methods of training for different needs. For instance, muscular toning requires a complete different method of training in comparison to muscular endurance, or strength. A professional trainer can help you determine the correct number of sets, repetitions, weights and rest period for your specific goals.	"Routine Variety" is the key in overcoming strength plateaus. Because our neuromuscular system adapts to specific movement patterns, it is advisable to change the training exercises occasionally. This will also trigger different muscle-fiber activation patterns.
"Aerobic Exercise" increases heart size and strength. But in order to do this, you must engage in an activity which is 70% of your maximal heart rate for at least 20 minutes three times per week. Golf is a passion for many and gets them outdoors, but it is far too slow and sporadic to be aerobic.	"Jumping Rope" is one of the cheapest but effective methods of burning the most fat, increasing balance, coordination, and foot speed. Jumping rope can be utilized for either aerobic or anaerobic training based on the technique variation which is used. A bit challenging, but well worth it!
"Breathing" I am often asked about the proper way of breathing during an exercise routine (i.e.: "Do you exhale or inhale during the positive resistance phase?" The first thing one should remember is simply to breath. Many times, individuals hold their breath due to anxiety or negligence. Holding your breath during an exercise routine not only may result in premature cramping of the muscles, but also can increase the intra-cavity pressure of the body which can be dangerous. The second thing to remember is to develop a natural and rhythmic style of breathing during an exercise routine. While breathing naturally and rhythmically, try to warm and filter the air by inhaling through your nose, and get rid of CO2 by exhaling through both your nose and mouth.	"Day or Night?" So, when is the best time to work out? Some people claim working out at night time makes it difficult for them to fall asleep, and on the other hand, some claim that they do not feel alert enough to work out in the morning. Some recent studies have favored morning exercise on an empty stomach to offer slightly more fat calorie burning advantage over night time. I recommend the best time to exercise as the time that works the best for you. After all, whether you choose day or not, the key is adherence.
"Rubber Suits", saunas, and fluid restriction are all used by a large number of athletes for rapid weight loss. These practices, not surprisingly, produce fatigue as well as feelings of anxiety and anger and impairs regulation of body temperature control and cardiovascular function.	"Pregnancy" is responsible for many changes in a woman's body. For example, with the release of the hormone relaxin, joints become looser, increasing the risk for injury during pregnancy. To maximize the safety and effectiveness of your program, you need to make sure that your trainer and physician are working together.