quinta-feira, 6 de março de 2014
Best Workouts to Lose Fat
Effective Workouts To Burn More Calories and Lose Weight
By Malia Frey
Updated March 04, 2014
This article is part of my e-course How to Lose Weight with Exercise. It’s free! Sign up for the email class now to get started. Or incorporate these tips into your own weight loss workout program.
Do you want to burn more fat during your workouts? The most effective workouts to lose fat are those that burn the most calories. There are two ways to burn more calories with exercise. You can either work out for a longer period of time or work harder during each exercise session.
As you’ve progressed through the program, you’ve already learned to do longer workouts, so now it’s time to work a little harder. Sound intimidating? Don’t worry. Think about how much stronger and fitter you’ve become since you started the e-course program. You’ve earned the ability to do the workouts that burn more fat. Now it’s up to you to reap the benefits of your hard work.
In this lesson, you will replace one or two moderate workouts each week with high intensity intervals. If you’re not sure how to structure the week’s workouts, refer back to this sample schedule.
Lesson Five: Effective Workouts to Burn Fat
Burn More Calories in Less TimeMost of us don’t have two or three hours every day to workout. So why not burn more calories in less time? High intensity interval training is the way to do that. You must be healthy enough for vigorous activity to participate in this intense form of exercise. So be sure that you’ve gotten clearance from your health care provider. Benefit from the “Afterburn”
Researchers have discovered that people who participate in high intensity exercise benefit from a phenomenon called EPOC or excess post-exercise oxygen consumption. It can also be called the “afterburn” and it can help you burn more calories. Lose Fat When You’re Not Working Out
The only bad thing about high intensity intervals is that they can wear you out for the rest of the day. And if you end up spending the rest of the day on the couch, you might lose the benefits of your fat burning workout. Here’s how (and why) you need to continue to stay active throughout the day. Practice Active Recovery
On the days after your high intensity interval training, you get to rest. But that doesn’t mean that you lay on the couch. Learn why active recovery will help you burn more fat and calories while your body rebuilds.
The Everlasting Shadows Of Hiroshima
This impressive photo series shows the everlasting shadows of Hiroshima which were caused by the nuclear bomb. The shadows are caused by the atomic blast. When the heat of the bomb hit a person that was standing close to a wall, the person's body 'protected' the wall. So what you see in the series is an opposite of a burned in image. The enormous heat of the bomb made it to the wall, the curb, building etc. and changed the color of it. The body stopped some of the heat and it created what appears to be a shadow. The person died, horribly of course, but his or her image was left behind to remind us of how terrible the explosion was.
Cats Treating Dogs Like Pillows
In the eternal battle between cats and dogs, the dogs have clearly lost.
The curious beginnings of 5 common surgical tools
Think surgery is painful now? Imagine it before anesthesia.
UNDER THE KNIFE: Medical procedures have advanced tremendously over the years. (Photo: Official U.S. Navy Imagery/Flickr)
Surgical stapling and anesthesia are common sights in a modern operating room, but it wasn't always that way. Some of these tools and processes have interesting and downright weird origins — long before they could be found in every operating room in the world.
Nitrous oxide
Dental surgeries before the 1840s were particularly painful because even the most basic forms of anesthesia had yet to be discovered. Thankfully, a traveling sideshow would provide the inspiration for this badly needed necessity.
Horace Wells first spotted the possibility for nerve-numbing gases in 1844 at a traveling circus show where he witnessed members of the audience turn into giggling morons, simply by inhaling large doses of nitrous oxide also known as "laughing gas." Wells tested his discovery on one volunteer patient by extracting a tooth after putting him under with the gas and found that the volunteer did not feel any pain during the extraction. He later had the gas tested on himself with similar success and proclaimed it as a "new era in tooth pulling."
Absorbable sutures
The pioneering Muslim surgeon al-Zahrawi invented many of the most basic tools used by surgeons. His dissolving sutures, however, provide easily the most interesting discovery story.
The 10th-century surgeon reportedly discovered that catgut strings served as the perfect internal sutures to repair wounds during surgical procedures. He came across this discovery after his pet monkey accidentally swallowed some of the strings from his lute. He found that they dissolved naturally in the body without any side effects or internal injuries. His discovery also served as the perfect material for making medicinal capsules.
General anesthesia
Henry Hill Hickman, one of the earliest experimenters in anesthesia, blazed an interesting path in the field with his strange experiments, one of which lead to less lethal consequences.
Hickman discovered the numbing properties of carbon dioxide by anesthetizing animals and removing their limbs to see how they reacted to the pain. Of course, he failed to realize that carbon dioxide could have deadly consequences if carbon based life forms inhale too much of it. His findings were widely criticized and his subsequent scientific endeavors weren't pursued, but he posthumously earned recognition as one of the founding fathers of anesthesia.
Surgical stapling
Surgical staplers have been a part of the surgical technologist's toolbox since as far back as the early 1900s, but the earliest devices were as cumbersome and complicated as the operation itself.
The first known prototype of the surgical stapler was invented by Humer Hulti, a Hungarian surgeon who is known as "the father of surgical stapling." His invention weighed a hefty eight pounds and required two hours of preparation. It also took several hours to fully staple a wound shut since it required an iron set of hands to keep the cumbersome device steady enough to make a straight staple line.
Skin glue
Stitching and suturing — the long time standard for closing wounds — were recently replaced by skin glue. However, long before stitching became the standard, the more recent innovation in surgical technology got its start.
Dr. Harry Coover, a scientist for Kodak Laboratories in the 1940s, was trying to concoct a solution for clear plastic to afix gun sights to the barrels of rifles. One solution, called "cyanoacrylates," came close to achieving this goal, but was tossed aside as unfit for production. Six years later, he revisited his formula to create plastic that could be made into airplane canopies and found that it made a very strong adhesive. Later in the 1960s, he submitted an application to the Food and Drug Administration (FDA) to use his "super glue" on injured soldiers to seal wounds in the field. His solution was battle-tested on wounded soldiers during the Vietnam War with great success. However, Coover (pictured right) didn't obtain approval for use on civilians until 1998 when the FDA approved it for use in stateside hospitals and surgical procedures.
Nutrient Density - It's What Makes Superfoods So Super
Updated February 01, 2014
Nutrient density refers to the amount of essential nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories. All those superfoods you've heard about are nutrient-dense. Energy-dense foods have more calories for the volume of food and generally fewer nutrients.
How Nutrient Density Works
You're hungry and it's a few hours until dinner, so you decide you want a snack. You can choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack before you get back to work. Which one do you choose?
Hopefully you chose the apple instead of the donut. The apple has around 80 calories and lots of vitamins, fiber and phytochemicals. The fiber in the apple will fill your stomach and keep you satisfied until dinner.
The donut has calories. Lots of calories. In fact, the donut has more than 200 calories, but it doesn't have many nutrients. There's only about one gram of fiber -- it won't keep you feeling full either. Eating a sugary donut can easily lead to eating a second one, and possibly a third. Sure it tastes good, but your body might pay quite a price later, for this immediate gratification.
Compare nutrient density using the amount of calories in the food by weight or volume, or you can compare by portion size. For example, compare a cup of carrot slices to four saltine crackers. Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories. The carrots are nutrient dense; the crackers are energy-dense.
Understanding nutrient density is is important for people on weight-loss diets. Foods that are low in calories, but high in fiber and other vitamins, can help you lose weight.
Nutrient-Dense Superfoods
You can probably already see from the examples that brightly colored fruits and vegetables are big winners in nutrient density. That's one reason why so many fruits and vegetables qualify as superfoods. Carrots, tomatoes, broccoli, kale, spinach, berries, apples, cherries, pomegranate and oranges are all superfoods.
Other nutrient-dense superfoods include salmon, tuna, trout, low-fat dairy products, oatmeal and whole grains, soy, dry beans sand even some fortified foods. On the other hand, energy-dense, nutrient-poor foods include things that are high in sugar and fat such as refined white breads, pasta, pastries, processed lunch meats and cheeses, ice cream, candy, soda, potato chips and corn chips. In other words, junk food.
Choosing nutrient-dense superfoods at the grocery store is pretty easy if you stay along the edges of the store, where the produce, fresh lean meats, low-fat dairy and fresh bakery goods are found. These fresh foods may be more expensive than the energy-dense packaged foods, but you buy more nutrition for that price.
Most shoppers choose some packaged foods for convenience, but you can still make smart choices with those products -- just read the labels. You can easily find the Nutrition Facts labels on the backs or sides of the packages. Look at the serving sizes, note the number of calories per serving and look at the amount of fiber, vitamins, calcium and iron.
The packaged food that has the better combination of lower calories, higher nutrients and less sodium is the winner.
Eating nutrient-dense food will ensure you are getting the nutrients and won't leave you feeling hungry later. Choosing nutrient dense foods can become a habit. Once you understand which foods are more nutrient dense, the rest is easy. Just remember that the foods you eat can affect your health in a big way. To be healthy or unhealthy? The choice is yours.
When Would I Want Energy-Dense Foods?
People who are underweight need some energy-dense foods to make sure they are getting enough calories to gain weight. Nutrient-dense and energy-dense foods include foods like peanut butter, dried fruits, starchy vegetables, and cheese.
Sources:
Darmon N, Darmon, M, Maillot M, Drewnowski A. "A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost." J Am Diet Assoc. 2005 Dec;105(12):1881-7.
Ledikwe JH, Blanck HM, Khan LK, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. "Low-energy-density diets are associated with high diet quality in adults in the United States." J Am Diet Assoc. 2006 Aug;106(8):1172-80.
Entrepreneur Startup Advice
I usually tell people that everything I learned about being an entrepreneur I learned by F’ing up at my first company.
I think the sign of a good entrepreneur is the ability to spot your mistakes, correct quickly and not repeat the mistakes. I made plenty of mistakes.
Below are some of the lessons I learned along the way. If there’s a link on a title below I’ve written the post, if not I plan to. The summary of each posting will be here but the full article requires you to follow the links.
For now it’s mostly an outline for me to follow (in no particular order). I’ve now started so be sure to look for links. If you want me to do one sooner rather than later leave a comment. If the topics seem interesting to you please sign up for my RSS feed or email newsletter on the home page.
Disclaimer: I ran two SaaS software companies. My experiences come from this. I can’t say they’re applicable to all businesses but I think many of the lessons will be applicable to most tech firms.
1 – Should you start a company or go work for someone else? – In this post I talk about whether it’s time to “earn” or to “learn” – a guide on thinking about when to start a company.
2 In the Beginning (most common early mistakes) – Many founders make mistakes in the first 12 months of business that cost them dearly as they build their companies. These mistakes revolve around intellectual property, founding team members, initial product that is built and market validation.
You also need to consider founder scenarios, ownership, prenuptials and stock options.
Learning to work with lawyers. Start early, build relationships, make them a part of your business.
3 Do you still need a business plan to start a company? Conventional wisdom amongst uber-startup CEOs and VCs is that you don’t need a business plan. Just launch and iterate. They’re wrong. While you shouldn’t write a Word document, a good financial model is a must. This post tells you why.
4 Choose your investors carefully. There are many bad investors out there – I call them VC Seagulls. Read here to see some of the signs to be careful about.
5 Hiring at a Startup or Looking for a Cofounder? Know thy Weaknesses – Before you build out your senior (or even junior) team you need to inventory your strengths / weaknesses. Be honest with yourself. And don’t hire 5 clones. Plug your weaknesses.
6. Don’t Drink Your Own Kool Aid – There is a hype curve in any company. Press, journalists, analysts, friends and family can reinforce the sense that you’re “killing it.” As Public Enemy says .. Don’t Believe the Hype. The only way to build a sustainable customer is to listen to customers, partners, suppliers and employees. This post talks about how the Kool Aid effect happens.
7 Save Your Spin for Someone Who Cares – How should you best use your PR with VCs or business development partners? This post covers the topic of why PR is so important but so often misplayed.
8. Good Judgment Comes from Experience, but Experience Comes from Bad Judgment – You can read lots of books or blogs about being an entrepreneur but the truth is you’ll really only learn when you get out there and do it. The earlier you make your mistakes the quicker you can get on to building a great company.
9. Beware Rocket Fuel
10. Naked in the Mirror – Most companies have growing pains and moments of intense self doubt. It is compounded because you read your competitors press releases yet you still stand naken in the mirror every morning. This post talks about this issue and how to get over it.
11. Punch above your weightclass - Startup founders are often tempted to bring in the heavyweights early. This is very frequent in sales because it seems like the easiest solution when you’re not hitting your numbers. I argue that you should always hire people who aspire to be one level above their last job (e.g. one “weight class” higher).
12. Turn your Organization Inside-Out – Many companies are too insular. You need to get all of your input from the outside and have that inform your company and product direction.
13. JFDI – What separates entrepreneurs from those the offer tons of advice but sit on the sidelines? Entrepreneurs guide themselves by the Nike slogan, “Just Do It.” They know that they need to move the ball forward everyday and make decisions with incomplete information. They know that at best 70% of their decisions are going to be wrong and they find ways to correct their direction. They JFDI. This post explains.
14. MVP
15. Elephant, Deer and Rabbits - Many companies make the mistakes that I made in trying to serve multiple customer segments early in your company’s existence. In this post I argue that most companies should be Deer Hunters but at a minimum narrow your range and hunt in one segment.
16. Embrace Losing – I hate losing. I really hate losing. But you need to embrace losing if you want to learn. Channel your negative energy. Revisit why you lost. Ask for real and honest feedback. Don’t be defensive about it – try to really understand it. But also look beyond it to the hidden reasons you lost. And channel the lessons to your next competition.
17. You’re Most Vulnerable Just After You Win a Deal – Competitors have nothing to lose. Internal enemies at your client play their cards more openly. Thing can get ugly. Never celebrate until the ink on the contract is dry and the check is in the bank.
18. Crossing the Chasm
19. When you’re a Hammer Everything Looks like a Nail
20. Flipping Burgers – In some companies the CEO does not have the complete grasp of every function of his/her company. They essentially outsource the thinking on technology, sales, customer service, whatever. This is always a warning sign to me. This post covers the lessons I learned the hard way, from trying to run a burger chain without first flipping burgers.
21. Crocodile Sales
22. The End of the Mexican Road
23. Beg for Forgiveness
24Lies, Damn Lies and Statistics
25. Cutting into Muscle
26. Rolling out the Red Carpet on the Way Out the Door – Many companies wait until their star performers quit before offering up serious incentives to stay. There are only 4-5 great people who make a difference in any startup. Know who yours are and roll out the red carpet while they’re still inside the castle.
27. Boards & Board Meetings
28. Advisory Boards - Many first-time entrepreneurs form advisory boards and grant 0.25-0.5% equity to each adviser. Should you? This post talks about why equity for advisers should only come if they write a check and if you do set up an advisory board what the best way to run it is. Also a quick note on how VCs view advisory boards (summary answer is – we’re cynical).
29. The Burning Platform – There are 3 steps you need to solve to effectively sell your products. 1) Why buy anything? 2) Why buy mine? and 3) Why buy now? The first two are easy – it’s the third that drives faster sales conversions. This post covers the three questions of sales.
30. Avoiding Death by a Thousand Cuts
31. Easy Money vs. Pure Strategy
32. Missionaries vs. Mercenaries
33. The Fallacy of Channels
34. Demo booths
35. International Licensing
36. Founders taking money off of the table. Controversial topic but in many scenarios this aligns the incentives of founders and VCs allowing both parties to “swing for the fences.”
37. Do you need an MBA to work in a start-up? Many careers require MBAs (investment banking, strategy consulting and private equity to name a few), but my opinion is that if you want to follow a start-up career an MBA isn’t necessary and considering the cost and debt you’d incur could actually make you more risk averse and a less likely entrepreneurs. The post talks about the “5 C’s” of an MBA.
38. Give in graciously
39. Swim with the Sharks without Being Eaten Alive
40. How to (re) approach people at conferences – Many people swarm a panelist after he/she finishes speaking. Other people turn up at conferences and just “wing it.” In this post I talk about how to maximize your attendances at conferences or trade events and meet the right people.
41. How to present at big meetings without going down a rat hole. Big meetings are hard to manage. Unless you have a sponsor to help you manage the process and know how to deal with detail merchants, naysayers and silent partners you’ll find yourself in big trouble.
42. The Yo-Yo Life of a Tech Entrepreneur: We all find ourselves in the habit of working late, traveling too much and eating like crap. In your twenties it’s manageable. In your thirties it starts to catch up with you. When you hit 40 life changes. You need to get serious about finding a way to bring health & fitness into your life as an entrepreneur. This is MY story.
(Texts on light blue are links.)
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