| Prothinspo has the largest selection of diet, exercise and celebrity weight loss in the world. With a thinspiration gallery to keep you motivated visually with Celebrity and Supermodel Tips and Tricks to weight loss from Jodee the Queen of this scene... WWW.PROTHINSPO.COM |
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Prothinspo has served millions we
are the McDonalds of
Thinspiration.. last checked hit
counter
are the McDonalds of
Thinspiration.. last checked hit
counter
was
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| The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 2003 TO DATE... Prothinspo LLC, Pro-Thinspo.com, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. Pro-Thinspo LLC All content on this website should be considered for entertainment purposes. |
Chá de Bugre (Cordia ecalyculata / Cordia ecalyculata), a small tree 20-40
feet high and 1-2 feet in diameter with its origins in Brazil is growing in
various tropical areas of South America including Argentina and Paraguay.
Thanks to the red cherry fruit resembling coffee beans, Chá de Bugre is
also known as 'café do mato' (coffee of the woods). In small villages, you
can still find many locals using it as a coffee substitute.
For centuries, Chá de Bugre has been known as a very potent weight loss
aid and you can find it in pharmacies, stores and even local stalls all
around Brazil. Thanks to its wide range of applications, Chá de Bugre can
be found in various forms such as tea bags, tinctures and fluid extracts
and In capsule form. CLICK HERE TO READ MORE.
feet high and 1-2 feet in diameter with its origins in Brazil is growing in
various tropical areas of South America including Argentina and Paraguay.
Thanks to the red cherry fruit resembling coffee beans, Chá de Bugre is
also known as 'café do mato' (coffee of the woods). In small villages, you
can still find many locals using it as a coffee substitute.
For centuries, Chá de Bugre has been known as a very potent weight loss
aid and you can find it in pharmacies, stores and even local stalls all
around Brazil. Thanks to its wide range of applications, Chá de Bugre can
be found in various forms such as tea bags, tinctures and fluid extracts
and In capsule form. CLICK HERE TO READ MORE.
| USA |
| WORLDWIDE |
CRAVE CONROLLER DIET DEFENSE SYSTEM..
Support for healthy weight loss
Freedom from harsh stimulants found in other weight loss aids
More confidence
Better overall health
This Crave Controlling/ Diet Defense Can Help . . .
Satisfy Your Hunger:
The powerful botanical blend in this product convinces your brain
that you're full by sending a signal to your
hypothalamus gland. Your hypothalamus receives the message
indicating that your body has consumed enough
food and flips the "off switch" to shut down your appetite.
Restrict Fat Production:
This spray also restricts the enzymes that convert carbohydrates into
fat for storage. Your metabolic process
becomes more efficient and your body begins to burn stored fat for
energy.
Curb Your Sweet Cravings:
Crave Controller/ Diet Defense improves the entry of glucose and
amino acids into your muscle cells. This
increases your energy levels and drastically reduces your cravings
for sweets and carbohydrates.
Promote Calmness and Soothes Anxiety:
It helps quiet anxiety and nervous tension to help you relax instead
of comfort eating.
Empower Any Diet Program:
This product maximizes your best dieting efforts by giving you control
over the biggest enemy to any diet, your
hunger!
If you're ready to step up to the plate, Diet Defense is the solution for
you!
Now there's no need to fight the Battle of the Bulge alone. Diet
Defense is your first and last line of defense . . .
every time you need it most.
Dual-Action Symptom Relief + Healthy Lifestyle Support Makes Diet
Defense the Natural Choice for Weight Control Discover why so many
people choose Diet Defense for safe, effective and natural weight
control support . . .
Diet Defense is a registered OTC natural medicine, formulated with
FDA approved active homeopathic ingredients, as listed in the HPUS,
Homeopathic Materia Medica, as well as the US National Library of
Medicine.
The active homeopathic ingredients in Diet Defense are delivered
using a superior non-alcohol, non-irritating oligotherapeutic water
base to support the body's natural balance.
Bio-available liquid formula is easy to administer for fast and effective
relief while supporting optimal energy, strength and vitality.
Diet Defense provides a safe relief formula that supports your overall
health and medication regimen, effectively incorporating an
integrated medicine approach to your healthy lifestyle choices.
Discover the peace of mind that comes with selecting a natural
medicine that will relieve symptoms without negative side effects.
Click here to read more.
Support for healthy weight loss
Freedom from harsh stimulants found in other weight loss aids
More confidence
Better overall health
This Crave Controlling/ Diet Defense Can Help . . .
Satisfy Your Hunger:
The powerful botanical blend in this product convinces your brain
that you're full by sending a signal to your
hypothalamus gland. Your hypothalamus receives the message
indicating that your body has consumed enough
food and flips the "off switch" to shut down your appetite.
Restrict Fat Production:
This spray also restricts the enzymes that convert carbohydrates into
fat for storage. Your metabolic process
becomes more efficient and your body begins to burn stored fat for
energy.
Curb Your Sweet Cravings:
Crave Controller/ Diet Defense improves the entry of glucose and
amino acids into your muscle cells. This
increases your energy levels and drastically reduces your cravings
for sweets and carbohydrates.
Promote Calmness and Soothes Anxiety:
It helps quiet anxiety and nervous tension to help you relax instead
of comfort eating.
Empower Any Diet Program:
This product maximizes your best dieting efforts by giving you control
over the biggest enemy to any diet, your
hunger!
If you're ready to step up to the plate, Diet Defense is the solution for
you!
Now there's no need to fight the Battle of the Bulge alone. Diet
Defense is your first and last line of defense . . .
every time you need it most.
Dual-Action Symptom Relief + Healthy Lifestyle Support Makes Diet
Defense the Natural Choice for Weight Control Discover why so many
people choose Diet Defense for safe, effective and natural weight
control support . . .
Diet Defense is a registered OTC natural medicine, formulated with
FDA approved active homeopathic ingredients, as listed in the HPUS,
Homeopathic Materia Medica, as well as the US National Library of
Medicine.
The active homeopathic ingredients in Diet Defense are delivered
using a superior non-alcohol, non-irritating oligotherapeutic water
base to support the body's natural balance.
Bio-available liquid formula is easy to administer for fast and effective
relief while supporting optimal energy, strength and vitality.
Diet Defense provides a safe relief formula that supports your overall
health and medication regimen, effectively incorporating an
integrated medicine approach to your healthy lifestyle choices.
Discover the peace of mind that comes with selecting a natural
medicine that will relieve symptoms without negative side effects.
Click here to read more.
| USA |
| WORLDWIDE |
People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took Prothinspo's Hydroxylim/
Diet Slim...I chose this product because of two studies.... The first studied showed a more rapid and effective weight loss than other
diet products.This study set out to determine the efficacy of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia
alone and in combination with niacin-bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in
human volunteers. I know blah blah, but In a double-blind fashion, 60 moderately obese individuals were randomly assigned to three
groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking five times per week, and
took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body mass index (BMI), appetite,
blood lipids, and markers of fat oxidation.
After 8 weeks, Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group lost 3.53 pounds. At 8 weeks,
both Group 1 and 2 were found to have lost significantly more weight than the placebo group. A reduction in appetite was also
demonstrated in both Group 1 and 2. In addition, both Group 1 and 2 showed a significant increase in indicators of fat breakdown. It
was concluded that supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and Gymnema
Sylvestre Extract can help people with weight management. Very Cool Huh? So there is more...
The next study was an 8 week study....In this 8-week, randomized, double-blind, placebo-controlled human trial, 30 moderately obese
subjects were divided into three groups. Group 1 received just the calcium/potassium salt of 60% HCA extract from Garcinia
cambogia. Group 2 received Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received
a placebo. All subjects were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1 lost, on average, 12.1
pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06 pounds. At the end of the study period, weight-loss
values in both Group 1 and Group 2 were significantly greater than in the placebo group. Moreover, the placebo group showed a slight
increase in food consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo. Based on
the results from this study, it was concluded that the unique HCA extract used in this trial, either alone or in combination with
Gymnema Sylvestre Extract and niacin-bound chromium, is effective in helping control appetite, increase fat oxidation, and promote
weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site...
Please try this product for yourself if you are looking to lose weight 65% faster, click here.
Diet Slim...I chose this product because of two studies.... The first studied showed a more rapid and effective weight loss than other
diet products.This study set out to determine the efficacy of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia
alone and in combination with niacin-bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in
human volunteers. I know blah blah, but In a double-blind fashion, 60 moderately obese individuals were randomly assigned to three
groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking five times per week, and
took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body mass index (BMI), appetite,
blood lipids, and markers of fat oxidation.
After 8 weeks, Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group lost 3.53 pounds. At 8 weeks,
both Group 1 and 2 were found to have lost significantly more weight than the placebo group. A reduction in appetite was also
demonstrated in both Group 1 and 2. In addition, both Group 1 and 2 showed a significant increase in indicators of fat breakdown. It
was concluded that supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and Gymnema
Sylvestre Extract can help people with weight management. Very Cool Huh? So there is more...
The next study was an 8 week study....In this 8-week, randomized, double-blind, placebo-controlled human trial, 30 moderately obese
subjects were divided into three groups. Group 1 received just the calcium/potassium salt of 60% HCA extract from Garcinia
cambogia. Group 2 received Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received
a placebo. All subjects were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1 lost, on average, 12.1
pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06 pounds. At the end of the study period, weight-loss
values in both Group 1 and Group 2 were significantly greater than in the placebo group. Moreover, the placebo group showed a slight
increase in food consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo. Based on
the results from this study, it was concluded that the unique HCA extract used in this trial, either alone or in combination with
Gymnema Sylvestre Extract and niacin-bound chromium, is effective in helping control appetite, increase fat oxidation, and promote
weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site...
Please try this product for yourself if you are looking to lose weight 65% faster, click here.
Why You Get Fat When Your Friend Stays Thin On The Same Calorie Intake
Why Excessive Sitting is a Lethal Activity
A recent New York Times Article (Is Siting A Lethal Activity?) reports that doctors studying the
relationship of inactivity to obesity have discovered the answer to why some people can
consume the same amount of food as others and gain more weight. It turns out we’ve been
sitting on the answer all along – literally.
Inactivity researchers (yes, there is such a thing) at the illustrious Mayo Clinic have confirmed
that being sedentary is disastrous to the metabolism: just 24 hours of being sedentary results in
a 40% reduction in insulin’s ability to uptake glucose.
“exercise is not a perfect antidote for sitting”
Marc Hamilton, inactivity researcher, Pennington Biomedical Research Center
That’s not all. Additional research shows that the damage done by inactivity can’t be offset by
exercising.
Don’t Just Sit There Sitting burns a measly one calorie per minute – a 67% decrease compared
to walking. In addition, the breakdown of lipids and triglycerides also slows radically, good
cholesterol is depleted and insulin effectiveness rapidly decreases, resulting in obesity and
Type 2 Diabetes.
Further, the unhealthful effects of sitting around have the cumulative impact of shortening
lifespan by at least a few years:
•The American Cancer Society reports that more sedentary men have a 20% higher mortality rate
than less sedentary men. For women, being sedentary is even more deadly – women who are
less sedentary have a 40% higher risk of mortality than their less sedentary counterparts.
•The Australian journal “Circulation” found that a person’s risk of dying rises 11% for each hour
of television watched – even when researchers controlled for age, sex, education, smoking,
BMI and leisure time exercise!
Just because you’re not watching television doesn’t mean you’re in the clear. Sitting, it turns
out, is what the researchers are calling “an independent pathology” , meaning, it’s bad to sit for
a long time, pretty much no matter what.
After a long sedentary day at the office, the guy who hits the gym after work is not better off
than the guy who goes home and watches TV – the damage done to both is the same, and is not
mitigated by ex post facto exercise.
Sitting is bad for you health. Period.
Combat the Effects of Sitting Now we know the secret to getting fat without trying – how about
getting thin without trying?
Remember those people at the beginning of the story – the ones in the study that were more
sedentary and so gaining more weight on the same calories as the thinner participants? The
subjects that stayed skinny did not have a better metabolism..they simply didn’t sit still. They
fidgeted, jumped out of their chairs and twitched an average of 2 full hours more than the
subjects who gained weight.
Now That’s NEAT: Jamaican farmers average 5,000 daily movements and only 30 minutes of
sitting
Dr. James Levine of the Mayo Clinic has a name for all of this fizzing about: being the opposite
of sedentary, he says, has everything to do with being NEAT.
Not neat as in cool, or neat as in tidy, but neat as in Non-Exercise Activity Thermogenesis, the
term he coined to capture the important sum total of all the little movements that offset the
damage of stillness.
Levine has found that obese people average only 1500 NEAT movements and 600 minutes of
sitting, compared to 2,234 NEAT movements and 367 movements to someone with a normal BMI.
“The soul of the nation is sapped, and now it’s time for the soul of the nation to rise.” Dr. David
Levine
For Dr. Levine, and for all of us, the war against inertia is about more than calories and obesity -
it’s about better health overall. Being sedentary does more than pack on the pounds – it
sickens our bodies and our spirits.
Such sedentarism is a real problem, and a recent one. Grok certainly wasn’t bound to a desk. He
may have had more off time than we do (if modern hunter-gatherers are any indication), but he
didn’t spend it subjecting his body to extended bouts of unnatural contortions. And there’s the
other big difference: the way we sit is completely unnatural. Instead of sprawling out, hands
behind our heads, legs outstretched, we moderns “relax” in a chair – a piece of furniture with
which we have relatively new relations.
From “You Don’t Know Squat” we already know that the modern toilet has only been in
widespread use for a couple centuries, and that squatting to eliminate is probably healthier
than the sit/strain method, but did you know that chairs with backs enjoy a similar history? Until
the 16th century, chairs were reserved primarily for the gilded classes. Kings, noblemen, and
statesmen used them to conduct business and hold court, while your average serf or peon was
relegated to sitting on (backless) stools, chests, or even the ground. Early chairs were ornate,
exquisite things made from expensive materials like ivory, ebony, bronze, and acacia wood, and
festooned with beautiful carvings and designs; there weren’t any latter-day Ikea-equivalents
pumping out mock kings’ thrones made of particle board. Handcrafted works of art versus
utilitarian products mass-produced in China. It almost sounds like chairs are the refined grains
of the furniture world.
Or, perhaps more fittingly, chairs are like shoes. They are modern “conveniences” that force
our anatomy into unnatural positions while purporting to correct flaws intrinsic to our bodies. It’
s not enough to say that we’re merely imperfect (because we are); we also possess a fatal flaw
that only manmade artifice can fix. But what chairs actually do is make sitting in a harmful,
slumped-over position for a dangerously long period of time possible. We bypass our built-in
feedback system (you know – pain, fatigue, a sore back) that would usually direct us to correct
our posture (or even, maybe, stand up and move around) and we’re able to sit relatively pain-
free for hours on end – but the damage is being done. We’re getting progressively weaker and
more reliant on the backing of the chair, and when we’re in a sitting situation without added
back support, we can’t handle it. Instead of sitting erect, shoulders back, back strong and
straight, head held high, we just slump over and use the curvature of our spine to support our
bodies. If you don’t believe me, start watching for it. Look around at your colleagues, family, and
friends, and see how they sit. Most people slump. Can you imagine the average modern twelve
year old, weaned on couches and cheap school seating, slumping over in the saddle as he tries
to ride down game on his first hunting trip with the warriors of the tribe? It simply wouldn’t work.
A weak back, one might argue, can be mitigated by proper exercises. Deadlifts and squats
(performed correctly and with great form, of course) will strengthen your “core” and could even
make up for all the sitting (personally, I wouldn’t risk it – and it seems kinda counterproductive,
like eating a bunch of fish oil just so you can “safely” consume tons of Omega 6s), but are there
any other health disadvantages to leading a sedentary, chair-ridden lifestyle? Of course there
are.
There’s the obesity that accompanies sloth. Time spent sitting is invariably time spent not
moving. While there is the occasional IT guy who bikes to work, hits the gym on his lunch break,
and gets plenty of exercise when he’s not sitting in front of a computer, one Australian study
(PDF) concluded that office workers “who spend high amounts of time sitting at work tend to
spend high amounts of time sitting on non work days.” In other words, it may be that sedentary
employees really do take their work home with them. That same study also found that those
same workers had a flawed perception of their own activity levels. The most sedentary ones
thought they were getting way more exercise than they actually were. As many of you probably
know, a false sense of progress can be highly detrimental to one’s actual progress.
How do you feel about blood clots in your legs? A New Zealand (boy, they’re really on top of
things in that part of the world, huh?) study found that workers who spent an inordinate amount
of time sitting at their desks were at a higher risk of developing deep vein thombrosis (DVT).
Workers who used computers while sitting were at an even high risk.
Metabolic syndrome, our favorite catchall for most of what ails the average insulin-resistant,
obese, and near-diabetic, may also be exacerbated by “too little exercise and too much sitting.”
Epidemiological data suggesting that “excessive sitting” is a health hazard prompted
researchers to suggest amending current health guidelines, while one scientist even
compared the deleterious impact of sitting to smoking regularly. When doctors compare
anything to smoking, you know they mean business (of course, that same doctor’d probably
include saturated fat among the condemned, but no one’s perfect).
If all that isn’t enough to convince you, perhaps a healthy dose of all cause mortality will. The
study, conducted by the American College of Sports Medicine, examined whether time spent
sitting was an independent indicator of all cause mortality. They factored in leisure time, alcohol
and tobacco consumption, and even physical activity (the lack thereof which is a common
explanation of the poor health ramifications of too much sitting), but sitting time emerged as a
factor – “independent of leisure time physical activity.” Physical activity certainly helps reduce
mortality rates, but it might not be enough, and the downsides of sitting can’t completely be
explained away by a reduction in exercise.
So, what can we do about it? In a world of cheap and plentiful chairs, where social protocol and
workplace decorum usually demand we plop down for hours at a time, how can the dedicated
Primal Blueprinter maintain postural health and strength and avoid the pitfalls of too much
sitting?
Ideally, we would avoid sitting for prolonged periods of time – or at all. That’s not very realistic,
of course, for obvious reasons. We aren’t all Ernest Hemingway, who famously said, “writing
and travel broaden your ass if not your mind and I like to write standing up.” (Hemingway’s
method of standing to type is actually really nice if you can manage it; my editor, Aaron, has
been doing so the past few weeks after injuring his back, and he may never go back to chairs if
he can help it.) If your boss is the type to let you nap and wear Vibrams to work, you might be
able to work the “no-chair” angle, but I wouldn’t count on it.
If standing isn’t an option, trying using a stool to sit. Humans used stools (also chests, or
anything backless) for centuries before chairs became common, so we can definitely manage
without the support. The advantage of the stool is that you aren’t tempted to use the backing; in
fact, you’re almost forced to maintain a straight, strong back by virtue of the backing’s absence.
Sit up straight and tall. You’ll probably have to consciously maintain the arch in your back (like
you’re deadlifting) at first, but in time your muscles will strengthen and you’ll grow accustomed
to the position. Oh, if you don’t mind looking ridiculous, I suppose you could use a big
yoga/balance ball as a seat.
Constantly punctuating your day with bouts of activity is a decent way to reduce the damage.
Eight hours of sitting broken up into digestible chunks and interspersed with random walks and
stretches every fifteen minutes is always going to be better than eight hours of uninterrupted
sitting. You could take a walk for your lunch break, or even find time to hit the gym. Just get up,
get moving, and get your blood flowing, and do it as often as you can (while still getting your
work done, of course).
This may belong strictly in the “flights of fancy” category, but a treadmill desk would certainly
help you avoid sitting. Plus, you could switch it off and simply stand and work if you ever got
tired of walking.
If you absolutely can’t leave your chair for the entire day, you’ll need to put more emphasis on
getting regular exercise outside of work. Eating Primally should be helping you avoid sugar
crashes and carb comas, so mustering enough energy for a session shouldn’t be a problem.
The reason we formally “workout” is because our lives are so structured; Grok didn’t decide to
exercise. His life just naturally required it. In a way, both you and Grok need to exercise to
survive – only for slightly different reasons.
To sum things up, staying on your feet or lounging instead of sitting in a chair are the most
desirable ways to deal with the chair problem. Modern conveniences, though, have basically
become modern requirements, and we’re going to have to deal with sitting in chairs from time
to time. When you are forced into sitting, maintain a strong torso. Keep your shoulders back,
your chest up, and your lower back tight and slightly arched. Get up every fifteen minutes or so
for a brisk walk. Explore alternative seating arrangements, like yoga balls or backless stools
that force you to exercise proper postural positioning. Think of the chair as a crutch – use when
needed, but don’t rely on it too much or you’ll never be able to graduate.
Above all, don’t get hung up on the fact that you sit in a chair everyday. Don’t let the perfect be
the enemy of the good. It’s not going to kill you as long as you take the necessary steps to
minimize the negative impact of sitting.
Read more: http://www.marksdailyapple.com/sitting-unhealthy/#ixzz1ksWv7eaK
Why Excessive Sitting is a Lethal Activity
A recent New York Times Article (Is Siting A Lethal Activity?) reports that doctors studying the
relationship of inactivity to obesity have discovered the answer to why some people can
consume the same amount of food as others and gain more weight. It turns out we’ve been
sitting on the answer all along – literally.
Inactivity researchers (yes, there is such a thing) at the illustrious Mayo Clinic have confirmed
that being sedentary is disastrous to the metabolism: just 24 hours of being sedentary results in
a 40% reduction in insulin’s ability to uptake glucose.
“exercise is not a perfect antidote for sitting”
Marc Hamilton, inactivity researcher, Pennington Biomedical Research Center
That’s not all. Additional research shows that the damage done by inactivity can’t be offset by
exercising.
Don’t Just Sit There Sitting burns a measly one calorie per minute – a 67% decrease compared
to walking. In addition, the breakdown of lipids and triglycerides also slows radically, good
cholesterol is depleted and insulin effectiveness rapidly decreases, resulting in obesity and
Type 2 Diabetes.
Further, the unhealthful effects of sitting around have the cumulative impact of shortening
lifespan by at least a few years:
•The American Cancer Society reports that more sedentary men have a 20% higher mortality rate
than less sedentary men. For women, being sedentary is even more deadly – women who are
less sedentary have a 40% higher risk of mortality than their less sedentary counterparts.
•The Australian journal “Circulation” found that a person’s risk of dying rises 11% for each hour
of television watched – even when researchers controlled for age, sex, education, smoking,
BMI and leisure time exercise!
Just because you’re not watching television doesn’t mean you’re in the clear. Sitting, it turns
out, is what the researchers are calling “an independent pathology” , meaning, it’s bad to sit for
a long time, pretty much no matter what.
After a long sedentary day at the office, the guy who hits the gym after work is not better off
than the guy who goes home and watches TV – the damage done to both is the same, and is not
mitigated by ex post facto exercise.
Sitting is bad for you health. Period.
Combat the Effects of Sitting Now we know the secret to getting fat without trying – how about
getting thin without trying?
Remember those people at the beginning of the story – the ones in the study that were more
sedentary and so gaining more weight on the same calories as the thinner participants? The
subjects that stayed skinny did not have a better metabolism..they simply didn’t sit still. They
fidgeted, jumped out of their chairs and twitched an average of 2 full hours more than the
subjects who gained weight.
Now That’s NEAT: Jamaican farmers average 5,000 daily movements and only 30 minutes of
sitting
Dr. James Levine of the Mayo Clinic has a name for all of this fizzing about: being the opposite
of sedentary, he says, has everything to do with being NEAT.
Not neat as in cool, or neat as in tidy, but neat as in Non-Exercise Activity Thermogenesis, the
term he coined to capture the important sum total of all the little movements that offset the
damage of stillness.
Levine has found that obese people average only 1500 NEAT movements and 600 minutes of
sitting, compared to 2,234 NEAT movements and 367 movements to someone with a normal BMI.
“The soul of the nation is sapped, and now it’s time for the soul of the nation to rise.” Dr. David
Levine
For Dr. Levine, and for all of us, the war against inertia is about more than calories and obesity -
it’s about better health overall. Being sedentary does more than pack on the pounds – it
sickens our bodies and our spirits.
Such sedentarism is a real problem, and a recent one. Grok certainly wasn’t bound to a desk. He
may have had more off time than we do (if modern hunter-gatherers are any indication), but he
didn’t spend it subjecting his body to extended bouts of unnatural contortions. And there’s the
other big difference: the way we sit is completely unnatural. Instead of sprawling out, hands
behind our heads, legs outstretched, we moderns “relax” in a chair – a piece of furniture with
which we have relatively new relations.
From “You Don’t Know Squat” we already know that the modern toilet has only been in
widespread use for a couple centuries, and that squatting to eliminate is probably healthier
than the sit/strain method, but did you know that chairs with backs enjoy a similar history? Until
the 16th century, chairs were reserved primarily for the gilded classes. Kings, noblemen, and
statesmen used them to conduct business and hold court, while your average serf or peon was
relegated to sitting on (backless) stools, chests, or even the ground. Early chairs were ornate,
exquisite things made from expensive materials like ivory, ebony, bronze, and acacia wood, and
festooned with beautiful carvings and designs; there weren’t any latter-day Ikea-equivalents
pumping out mock kings’ thrones made of particle board. Handcrafted works of art versus
utilitarian products mass-produced in China. It almost sounds like chairs are the refined grains
of the furniture world.
Or, perhaps more fittingly, chairs are like shoes. They are modern “conveniences” that force
our anatomy into unnatural positions while purporting to correct flaws intrinsic to our bodies. It’
s not enough to say that we’re merely imperfect (because we are); we also possess a fatal flaw
that only manmade artifice can fix. But what chairs actually do is make sitting in a harmful,
slumped-over position for a dangerously long period of time possible. We bypass our built-in
feedback system (you know – pain, fatigue, a sore back) that would usually direct us to correct
our posture (or even, maybe, stand up and move around) and we’re able to sit relatively pain-
free for hours on end – but the damage is being done. We’re getting progressively weaker and
more reliant on the backing of the chair, and when we’re in a sitting situation without added
back support, we can’t handle it. Instead of sitting erect, shoulders back, back strong and
straight, head held high, we just slump over and use the curvature of our spine to support our
bodies. If you don’t believe me, start watching for it. Look around at your colleagues, family, and
friends, and see how they sit. Most people slump. Can you imagine the average modern twelve
year old, weaned on couches and cheap school seating, slumping over in the saddle as he tries
to ride down game on his first hunting trip with the warriors of the tribe? It simply wouldn’t work.
A weak back, one might argue, can be mitigated by proper exercises. Deadlifts and squats
(performed correctly and with great form, of course) will strengthen your “core” and could even
make up for all the sitting (personally, I wouldn’t risk it – and it seems kinda counterproductive,
like eating a bunch of fish oil just so you can “safely” consume tons of Omega 6s), but are there
any other health disadvantages to leading a sedentary, chair-ridden lifestyle? Of course there
are.
There’s the obesity that accompanies sloth. Time spent sitting is invariably time spent not
moving. While there is the occasional IT guy who bikes to work, hits the gym on his lunch break,
and gets plenty of exercise when he’s not sitting in front of a computer, one Australian study
(PDF) concluded that office workers “who spend high amounts of time sitting at work tend to
spend high amounts of time sitting on non work days.” In other words, it may be that sedentary
employees really do take their work home with them. That same study also found that those
same workers had a flawed perception of their own activity levels. The most sedentary ones
thought they were getting way more exercise than they actually were. As many of you probably
know, a false sense of progress can be highly detrimental to one’s actual progress.
How do you feel about blood clots in your legs? A New Zealand (boy, they’re really on top of
things in that part of the world, huh?) study found that workers who spent an inordinate amount
of time sitting at their desks were at a higher risk of developing deep vein thombrosis (DVT).
Workers who used computers while sitting were at an even high risk.
Metabolic syndrome, our favorite catchall for most of what ails the average insulin-resistant,
obese, and near-diabetic, may also be exacerbated by “too little exercise and too much sitting.”
Epidemiological data suggesting that “excessive sitting” is a health hazard prompted
researchers to suggest amending current health guidelines, while one scientist even
compared the deleterious impact of sitting to smoking regularly. When doctors compare
anything to smoking, you know they mean business (of course, that same doctor’d probably
include saturated fat among the condemned, but no one’s perfect).
If all that isn’t enough to convince you, perhaps a healthy dose of all cause mortality will. The
study, conducted by the American College of Sports Medicine, examined whether time spent
sitting was an independent indicator of all cause mortality. They factored in leisure time, alcohol
and tobacco consumption, and even physical activity (the lack thereof which is a common
explanation of the poor health ramifications of too much sitting), but sitting time emerged as a
factor – “independent of leisure time physical activity.” Physical activity certainly helps reduce
mortality rates, but it might not be enough, and the downsides of sitting can’t completely be
explained away by a reduction in exercise.
So, what can we do about it? In a world of cheap and plentiful chairs, where social protocol and
workplace decorum usually demand we plop down for hours at a time, how can the dedicated
Primal Blueprinter maintain postural health and strength and avoid the pitfalls of too much
sitting?
Ideally, we would avoid sitting for prolonged periods of time – or at all. That’s not very realistic,
of course, for obvious reasons. We aren’t all Ernest Hemingway, who famously said, “writing
and travel broaden your ass if not your mind and I like to write standing up.” (Hemingway’s
method of standing to type is actually really nice if you can manage it; my editor, Aaron, has
been doing so the past few weeks after injuring his back, and he may never go back to chairs if
he can help it.) If your boss is the type to let you nap and wear Vibrams to work, you might be
able to work the “no-chair” angle, but I wouldn’t count on it.
If standing isn’t an option, trying using a stool to sit. Humans used stools (also chests, or
anything backless) for centuries before chairs became common, so we can definitely manage
without the support. The advantage of the stool is that you aren’t tempted to use the backing; in
fact, you’re almost forced to maintain a straight, strong back by virtue of the backing’s absence.
Sit up straight and tall. You’ll probably have to consciously maintain the arch in your back (like
you’re deadlifting) at first, but in time your muscles will strengthen and you’ll grow accustomed
to the position. Oh, if you don’t mind looking ridiculous, I suppose you could use a big
yoga/balance ball as a seat.
Constantly punctuating your day with bouts of activity is a decent way to reduce the damage.
Eight hours of sitting broken up into digestible chunks and interspersed with random walks and
stretches every fifteen minutes is always going to be better than eight hours of uninterrupted
sitting. You could take a walk for your lunch break, or even find time to hit the gym. Just get up,
get moving, and get your blood flowing, and do it as often as you can (while still getting your
work done, of course).
This may belong strictly in the “flights of fancy” category, but a treadmill desk would certainly
help you avoid sitting. Plus, you could switch it off and simply stand and work if you ever got
tired of walking.
If you absolutely can’t leave your chair for the entire day, you’ll need to put more emphasis on
getting regular exercise outside of work. Eating Primally should be helping you avoid sugar
crashes and carb comas, so mustering enough energy for a session shouldn’t be a problem.
The reason we formally “workout” is because our lives are so structured; Grok didn’t decide to
exercise. His life just naturally required it. In a way, both you and Grok need to exercise to
survive – only for slightly different reasons.
To sum things up, staying on your feet or lounging instead of sitting in a chair are the most
desirable ways to deal with the chair problem. Modern conveniences, though, have basically
become modern requirements, and we’re going to have to deal with sitting in chairs from time
to time. When you are forced into sitting, maintain a strong torso. Keep your shoulders back,
your chest up, and your lower back tight and slightly arched. Get up every fifteen minutes or so
for a brisk walk. Explore alternative seating arrangements, like yoga balls or backless stools
that force you to exercise proper postural positioning. Think of the chair as a crutch – use when
needed, but don’t rely on it too much or you’ll never be able to graduate.
Above all, don’t get hung up on the fact that you sit in a chair everyday. Don’t let the perfect be
the enemy of the good. It’s not going to kill you as long as you take the necessary steps to
minimize the negative impact of sitting.
Read more: http://www.marksdailyapple.com/sitting-unhealthy/#ixzz1ksWv7eaK
| Amazing results 7 day diet, click here. Are you in need for speed? click here. How to stop the munchies, diet trick, click. Water weight? water pill info, click here. Is your diet effecting your hair and nails? click here. |
In my opinion, to stay motivated and lose a significant amount of weight, you should complete many goals
in a short period of time. The reason I call these tips unconventional is that I had not seen a majority of
them before starting my diet.
I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat
well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating
ideas you’ve heard before. That brings me to the first point:
Buy a digital scale
This seems easy enough. I recommend that before starting a diet, buy a scale that is accurate to .2 (two-
hundredths of a pound). I will explain why below. I also recommend either buying a scale that can record
your daily weight, or manually logging your weight everyday. I bought a scale that was accurate to .2 and
logged my weight at Sam’s Club for $22. It has been a great investment.
Weigh yourself everyday
You’ll find that almost every other dieter will tell you to weigh yourself only once a week. I recommend the
exact opposite. I am very goal oriented and I like to see results everyday. The reason I recommend buying
a scale that is accurate to the .2 is that there is a very big difference between weighting 170.8 one day and
170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough
to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely
discouraged. A more detailed scale makes it easier to keep a positive outlook. The more successes (days
with positive weight loss) the easier it is.
Drink 8 glasses of water everyday
This one is obvious and broadly recommended, however, the reason I recommend it is slightly different.
Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically,
however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I
don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner.
Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at
work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and
two in the afternoon.
Make your diet public
Tell people you’re on a diet. There’s no reason to be ashamed to be on a diet. I found that trying to keep
my diet a secret was harder than just telling people. In fact, telling your coworkers, girlfriend, family, etc.
will increase your accountability. It motivated me knowing that my coworkers and family knew that I was
dieting because I did not want to fail. I also chose a typical “fat picture” and put it on my fridge, in my
cubicle, and on my wall. I wanted to have a continual reminder to lose the weight. I know it’s a cliche, but it
was important for me to remind myself of my ultimate goal.
I feel I should also note that although I was 50 pounds over weight, when I told people I was on a diet they
often said “you don’t need to diet.” I found this surprising because I was obviously overweight. Beware
that you will likely hear similar comments. I found it easier to just accept the “compliment” than to try to
justify my diet to them. Remember that you are on a diet for you, and that you do not need to justify
yourself.
Don’t diet on the weekends
This is another unconventional bit of advice. I was able to lose 50 pounds without dieting on the
weekends. I found myself tired, depressed, and unmotivated if I tried to continue my diet into the
weekend. I felt that Friday and Saturday (my weekend) was a time to celebrate 5 days of dieting. You may
not find this necessary, especially in the first few weeks of a diet. However, as many weeks passed, the
weekend became a time for me to celebrate my weekly successes and get myself mentally prepared for
another five days of dieting. I considered it a mental recharge.
Don’t sacrifice your life for your diet
On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your
team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat
healthy. A diet will feel overwhelming if you have to sacrifice special events in your life. The way I
combated this was to exchange a day that I was not going to diet on the weekend. In other words, if I didn’
t diet on Tuesday, for example, I would diet on Saturday, instead.
Make the small changes
This is a pretty common tip, however, I have a twist to it. Rather than giving up what most diets say you
should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give
anything up, so I decided to make some changes instead. The first switch I made was switching to diet
soda. Don’t worry, you’ll quickly get used to the flavor. Before I started my diet, I swore I would never
drink diet soda. Now thanks to my girlfriend, diet is the only soda I drink. The second switch I made was to
drinking black coffee. Cut out the sugar and creme, and you get the benefits of coffee (caffeine) without
the calories. The last major switch I made was to “healthy” beer. I’m a Miller Lite drinker, however, by
temporarily switching to Beck’s Premier Light (60 calories per serving) I was able to still enjoy a healthy
social life while maintaining my diet.
In addition to making the small changes in your diet, make the small changes in your life: park further
away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an
entire week. I also found it advantageous to wear a pedometer and try to compete against myself for how
far I could walk in a single day. The furthest I walked in a day was 6.5 miles. I voluntarily walked to work
twice a week.
Gain perspective by understanding the fractions
Your diet is an incredibly small fraction of your life. If you live for 80 years, and dieted for four months, that
would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one
percent of your life. On the other hand think of the major benefits you can get from .42% of your life. If it
helps you stay motivated, count down the days starting at 120.
Rationalize your workouts
Finding the time to get to the gym can be very difficult. However a 1/2 hour workout is only 2% of your day
(assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As
a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind
myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.
in a short period of time. The reason I call these tips unconventional is that I had not seen a majority of
them before starting my diet.
I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat
well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating
ideas you’ve heard before. That brings me to the first point:
Buy a digital scale
This seems easy enough. I recommend that before starting a diet, buy a scale that is accurate to .2 (two-
hundredths of a pound). I will explain why below. I also recommend either buying a scale that can record
your daily weight, or manually logging your weight everyday. I bought a scale that was accurate to .2 and
logged my weight at Sam’s Club for $22. It has been a great investment.
Weigh yourself everyday
You’ll find that almost every other dieter will tell you to weigh yourself only once a week. I recommend the
exact opposite. I am very goal oriented and I like to see results everyday. The reason I recommend buying
a scale that is accurate to the .2 is that there is a very big difference between weighting 170.8 one day and
170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough
to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely
discouraged. A more detailed scale makes it easier to keep a positive outlook. The more successes (days
with positive weight loss) the easier it is.
Drink 8 glasses of water everyday
This one is obvious and broadly recommended, however, the reason I recommend it is slightly different.
Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically,
however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I
don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner.
Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at
work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and
two in the afternoon.
Make your diet public
Tell people you’re on a diet. There’s no reason to be ashamed to be on a diet. I found that trying to keep
my diet a secret was harder than just telling people. In fact, telling your coworkers, girlfriend, family, etc.
will increase your accountability. It motivated me knowing that my coworkers and family knew that I was
dieting because I did not want to fail. I also chose a typical “fat picture” and put it on my fridge, in my
cubicle, and on my wall. I wanted to have a continual reminder to lose the weight. I know it’s a cliche, but it
was important for me to remind myself of my ultimate goal.
I feel I should also note that although I was 50 pounds over weight, when I told people I was on a diet they
often said “you don’t need to diet.” I found this surprising because I was obviously overweight. Beware
that you will likely hear similar comments. I found it easier to just accept the “compliment” than to try to
justify my diet to them. Remember that you are on a diet for you, and that you do not need to justify
yourself.
Don’t diet on the weekends
This is another unconventional bit of advice. I was able to lose 50 pounds without dieting on the
weekends. I found myself tired, depressed, and unmotivated if I tried to continue my diet into the
weekend. I felt that Friday and Saturday (my weekend) was a time to celebrate 5 days of dieting. You may
not find this necessary, especially in the first few weeks of a diet. However, as many weeks passed, the
weekend became a time for me to celebrate my weekly successes and get myself mentally prepared for
another five days of dieting. I considered it a mental recharge.
Don’t sacrifice your life for your diet
On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your
team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat
healthy. A diet will feel overwhelming if you have to sacrifice special events in your life. The way I
combated this was to exchange a day that I was not going to diet on the weekend. In other words, if I didn’
t diet on Tuesday, for example, I would diet on Saturday, instead.
Make the small changes
This is a pretty common tip, however, I have a twist to it. Rather than giving up what most diets say you
should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give
anything up, so I decided to make some changes instead. The first switch I made was switching to diet
soda. Don’t worry, you’ll quickly get used to the flavor. Before I started my diet, I swore I would never
drink diet soda. Now thanks to my girlfriend, diet is the only soda I drink. The second switch I made was to
drinking black coffee. Cut out the sugar and creme, and you get the benefits of coffee (caffeine) without
the calories. The last major switch I made was to “healthy” beer. I’m a Miller Lite drinker, however, by
temporarily switching to Beck’s Premier Light (60 calories per serving) I was able to still enjoy a healthy
social life while maintaining my diet.
In addition to making the small changes in your diet, make the small changes in your life: park further
away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an
entire week. I also found it advantageous to wear a pedometer and try to compete against myself for how
far I could walk in a single day. The furthest I walked in a day was 6.5 miles. I voluntarily walked to work
twice a week.
Gain perspective by understanding the fractions
Your diet is an incredibly small fraction of your life. If you live for 80 years, and dieted for four months, that
would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one
percent of your life. On the other hand think of the major benefits you can get from .42% of your life. If it
helps you stay motivated, count down the days starting at 120.
Rationalize your workouts
Finding the time to get to the gym can be very difficult. However a 1/2 hour workout is only 2% of your day
(assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As
a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind
myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.
