Build Your Muscles to Boost Insulin Response!

Increasing lean muscle mass—already known to be important to fight frailty with aging (a condition called sarcopenia)—may also help protect against diabetes. A new study reports that every additional 10% of skeletal muscle mass was associated with an 11% reduction in insulin resistance and a 12% lower risk of transitional, prediabetes or diabetes.

“While we knew there was a relationship between metabolic disorders and very low muscle mass,” says lead researcher Preethi Srikanthan, MD, of the University of California-Los Angeles, “we were surprised to find that this relationship was preserved across the range of muscle mass.”

Dr. Srikanthan and colleagues examined data on 13,644 participants in the National Health and Nutrition Examination Survey (NHANES) III, from 1988 to 1994. When researchers compared the one-quarter of participants with the most muscle mass with those at the bottom of the spectrum, those with the greatest muscle mass were 63% less prone to diabetes.

When the results were adjusted to omit people already suffering from diabetes, the association between muscle mass and improved insulin resistance was even stronger. The benefits of increasing muscle mass went beyond countering the metabolic effects of sarcopenia: “Increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes.”

Insulin resistance is a condition in which the body’s muscle, fat and liver cells don’t respond properly to insulin, a hormone made by the pancreas that helps cells take in and use glucose. As a result, excess glucose—a form of sugar that’s the body’s main source of energy—builds up in the bloodstream, setting the stage for diabetes.

According to Dr. Srikanthan, “Our findings suggest that beyond focusing on losing weight to improve metabolic health, there may be a role for maintaining fitness and building muscle mass. This is a welcome message for many overweight patients who experience difficulty in achieving weight loss, as any effort to get moving and keep fit should be seen as laudable and contributing to metabolic change.”

The study was cross-sectional rather than interventional, so the researchers can’t say for certain that increasing your muscle mass will lower your risk of developing insulin resistance or pre-diabetes.
Source of information:  Tufts University Health and Nutrition Letter

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Sustained Fitness Promotes Long Healthy Life!

Fitness is considered to be a reliable objective marker of habitual physical activity, and body mass index (BMI) is widely accepted as a measure of overall obesity. Duck-chul Lee, from the University of South Carolina at Columbia (South Carolina, USA), and colleagues explored the independent and combined associations of changes in fitness as estimated from a maximal treadmill test and BMI with all-cause and cardiovascular disease mortality. The team revealed that men who were physically fit in their 40s, and maintained that fitness level for a decade,reduced their risk of all-cause death by 30% — as compared with men who were flabby at age 40. Specifically, during more than 11 years of follow-up, the researchers found that those men who maintained their baseline fitness levels had a 28% lower risk of cardiovascular disease death, while those who improved their fitness had a 40% and 44% lower risk of all-cause and cardiovascular disease death, respectively, as compared with those who remained unfit. Whereas body mass index (BMI) status had little impact on risk of death in those who remained fit, BMI had variable yet non-significant impact on those who lost fitness or were unfit at the study’s start. For every 1-metabolic equivalent (MET) improvement in fitness, there was a 15% lowering of the risk of all-cause death, and a 19% reduction in cardiovascular disease death. Observing that: “Maintaining or improving fitness is associated with a lower risk of all-cause and [cardiovascular disease] mortality in men,” the study authors urge that: “Preventing age-associated fitness loss is important for longevity regardless of [body mass index] change.”

Click here to read full article:  medpage TODAY

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How to get a GREAT shoulder workout at home!

Weight Loss Success Coach Jay Nixon shows you how you can get a great shoulder workout at home.

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Interval Superset on the Elliptical Trainer!!!

If you need a quick and intense cardio blast, you gotta try this workout.  Interval Superset on the Elliptical Trainer!!!

  • Step onto the elliptical trainer and begin striding
  • Set to Quick Start – make no adjustments to the ramp
  • Set the resistance at a minimum of 10 – 12.  If you weigh over 200lbs., set at 12 – 13.  You should feel like you are moving against resistance, but not too much.
  • Increase stride rate to between 150 and 160 – maintain this rate
  • At the 3 minute & 45 second mark, increase resistance by 2 – from 10 increase to 12, or from 12 increase to 14
  • At the 4 minute mark increase your stride rate to 200 to 230 range, maintain for 30 second, and then drop back to the original rate of 150 to 160 range for 30 seconds
  • Repeat on the minute mark for a total of 6 intervals, then cool down by reducing resistance to start setting, decrease stride rate to 140 to 150, and finish at the 12 minute mark.

This is a hands-free, high intensity exercise.  The unstable environment created by going hands-free increases in-exercise caloric demand by 30%.  Pump your arms as though you were running.  Focus on activating your core.  Move from the hips, keeping your upper body very stable.

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15 Minutes To Jump Start Your Metabolism!

Jump start your metabolism with a 15 minute workout!

A little exercise can go a long way.  Just 15 minutes of weight training can help flatten your stomach, say researchers from Southern Illinois University at Edwardsville.  They found that performing a single set of a 10-exercise circuit boosted metabolism as much as 3 sets of the same routine did.  ”The longer you train, the more calories you burn,” says study author Erik Kirk, Ph.D.  ”The first set of an exercise turns on hormones that control your metabolism, and additional sets don’t seem to increase the process.”

Suggestions for 15 minutes to Fit:

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Adolescent Obesity Linked to Severe Obesity in Adulthood!!!

Adolescent obesity is linked to severe obesity in adulthood, according to the results of a prospective cohort study reported in the November 10 issue of the Journal of the American Medical Association.

“Although the prevalence of obesity has increased in recent years, individuals who are obese early in life have not been studied over time to determine whether they develop severe obesity in adulthood, thus limiting effective interventions to reduce severe obesity incidence and its potentially life-threatening associated conditions,” write Natalie S. The, PhD, from the University of North Carolina at Chapel Hill, and colleagues.

The goal of the study was to evaluate the association of adolescent weight with incidence and risk for severe obesity in adulthood, with use of a cohort of 8834 persons 12 to 21 years old who were enrolled in 1996 in wave II of the US National Longitudinal Study of Adolescent Health. Follow-up continued into adulthood during wave III (2001-2002) when participants were 18 to 27 years old and during wave IV (2007-2009) when they were 24 to 33 years old. With use of standardized procedures, height and weight were measured with anthropometry and surveys performed in the participants’ homes.

The investigators determined incident cases of adult-onset severe obesity as a function of sex, race or ethnicity, and adolescent weight status. Adolescence was defined as age younger than 20 years and adulthood as age 20 years or older. Adolescent obesity was defined as body mass index (BMI) in at least the 95th percentile of the sex-specific BMI-for-age growth chart or a BMI of at least 30.0 kg/m2. Adult obesity was defined as a BMI of 40.0 kg/m2 or more. After adjustment for race or ethnicity and age and weighted for national representation, sex-stratified, discrete time hazard models allowed estimation of the net effect of adolescent obesity on the risk for severe obesity incidence in adulthood.

Of 79 adolescents who were severely obese in 1996 (1.0%; 95% confidence interval [CI], 0.7% – 1.4%), 60 remained severely obese in adulthood (70.5%; 95% CI, 57.2% – 83.9%). By 2009, a total of 703 nonseverely obese adolescents (7.9%; 95% CI, 7.4% – 8.5%) had severe adult obesity, with non-Hispanic black women having the highest rates. Compared with normal-weight or overweight adolescents, obese adolescents were significantly more likely to become severely obese in young adulthood (hazard ratio [HR], 16.0; 95% CI, 12.4 – 20.5).

“In this cohort, obesity in adolescence was significantly associated with increased risk of incident severe obesity in adulthood, with variations by sex and race/ethnicity,” the study authors write. “…Among individuals who were obese as adolescents, incident severe obesity was 37.1 percent in men and 51.3 percent in women. Incident severe obesity was highest among black women at 52.4 percent.”

Limitations of this study include inability to determine causality, use of conventional but somewhat arbitrary BMI cutoff points, and use of a cohort that was not nationally representative of the population aged 24 to 33 years at follow-up.

“In summary, data from a nationally representative, ethnically diverse longitudinal sample suggest a high incidence of severe obesity during the transition from adolescence to adulthood,” the study authors conclude. “The clinical implications of these observed trends are concerning given the comorbidities and chronic disease associated with severe obesity. Findings highlight the need for interventions prior to adulthood to prevent the progression of obesity to severe obesity, which may reduce severe obesity incidence and its potentially life-threatening consequences.”

If you have kids, do the right thing and teach them about proper nutrition while they are young.  This will be the biggest parenting gift you could ever give your kids.  They will grow up able to live a happy and productive life.  If you have questions about proper nutrition for kids, contact Nixon Elite for a full program on Adolescent diets.

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