In this article we’ll just explain basic facts your need to know if you’re going to do weight lifting.

Why should I lift weights?
There are a lot of good reasons, especially if you’re a woman. Between the ages of 35 and 40, most women start losing bone mass, which can result in osteoporosis , the “brittle bone” disease. Weight training can help prevent that loss, or even reverse it. It also has more immediate benefits. Lifting weights can improve your balance and range of movement, help prevent exercise-related injuries, and help you lose weight and keep it off. After the first several months of training, you can also expect to see a 20 to 40 percent increase in your muscle strength, which translates into a lot less huffing and puffing when you carry the groceries, mow the lawn, or play sports.

What does a typical weight-training workout involve?
A good routine takes about 30 minutes, working all your muscle groups for a few minutes apiece. Begin with a 5- to 10-minute warm-up activity, such as walking, jogging, or cycling; that gets the blood pumping to both your upper and lower body. Do a few light stretches as well.

The main portion of the workout is a series of exercises called repetitions. These exercises may vary depending on your strength and lifting power, but a good workout will include all ten of your body’s major muscle groups:

•abdominals
•back
•biceps
•butt
•calves
•chest
•hamstrings
•quadriceps
•shoulders
•triceps

Should I use weight machines or free weights?
Either one is fine — or try both. Weight machines position your body specifically to work one muscle or muscle group. Machines are considered the most foolproof method for beginners, almost guaranteeing that you use the correct form, which helps prevent injuries.

Free weights are hand-held weights such as barbells and dumbbells. They allow you a greater variety of exercises and — when you learn to do them right — can give you an even better workout than machines. If you think about it, a machine keeps the weight in balance, while it’s up to you to stabilize a barbell while you’re lifting it. That means you use more muscles and get a more thorough workout. A good weight-lifting plan will usually incorporate both weight machines and free weights.

What’s the best weight-lifting technique?
It depends on your goals, but the key word for a safe and beneficial weight-training program is moderation. The most common mistake that beginners make is trying to lift too much too soon.

Beginners should start by lifting less weight for 10 to 15 repetitions, then progress to lifting more weight for 8 to 12 reps. Don’t hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for two counts, then slowly lower it for three to four counts. For most exercises, exhale when you lift, and inhale while you lower the weight. Generally, you’ll want to do three sets of repetitions for each muscle group.

When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can hurt you. So can going too fast or trying to hold a weight too long. Rest in between sets, or if you’ve been working your chest muscles, do a leg exercise while your pectorals get a break. In general, you should exercise to the point of fatigue but not pain. If you notice any swelling or inflammation in your muscles or joints after lifting, ease up.

Work larger muscle groups, such as the back and chest, before moving on to smaller groups such as biceps. Smaller groups support larger ones and will fatigue earlier if they are exercised first, not giving the larger groups an effective workout. For the same reason, it’s smarter to work muscle groups first before performing any muscle-isolating exercises (do leg presses before you do specific hamstring exercises).

How often should I lift weights?
Plan to lift two or three times a week, giving your muscles at least 48 hours rest between workouts. Don’t work the same set of muscles on consecutive days; your body needs time to rebuild between weight-lifting sessions. For the most complete workout, you should run, walk, or swim on days you don’t lift.

Do I need a trainer or should I lift on my own?
If you’re new at weight training, it’s a good idea to hire a trainer for at least one or two sessions. Rates vary between $25 and $100 per hour, but the money is worth it. A one-time investment gives you access to a professionally recommended, safe, and effective lifting program.

Look for a trainer who is certified through an agency such as the American Council on Exercise or the American College of Sports Medicine. Make sure you and the trainer are compatible and that he or she has experience working with any special needs you have. If you decide not to hire a trainer, you may want to invest in a good instructional video or book that can illustrate lifting techniques for you. One good bet: Body Shaping With Free Weights: Easy Routines for Your Home Workout by Stephenie Karony and Anthony L. Ranken.

Will weight lifting make me look like a he-man?
It’s unlikely. Women can’t produce the testosterone necessary for that kind of bulk, and men have to work out for hours every day to get a body like Arnold Schwarzenegger’s. How much muscle you build, and where, is largely a matter of genetics and body type. If you have concerns about how weight training will change your body’s shape, consult a trainer about which weight-lifting exercises will best meet your goals.

Normal Blood Sugar Levels

The following guide for “normal” blood sugar levels is given in “Prescription for Nutritional Healing (4th Ed)” by certified nutrional consultant Phyllis A. Balch (a highly recommended book for your home library – see link under recommended reading).
Note: to convert mg/dL to mmol/L, just divide these figures by 18.
eg 110 mg/dL / 18 –> 6.1 mmol/L

A bad day for your cholesterol levels
In this bad day, you do not take a breakfast or a snack in the morning. Your body starves and starts harvesting fat from your body. Your lunch is heavy and your carbohydrates levels shoot up to unacceptable territory. Your body must produce insulin to bring levels down and this makes you fell tired.

What Is Blood Sugar?
Your blood sugar level, or blood glucose level, refers to the concentration of sugar (in the form of glucose) in your blood. The unit of measurement is millimoles per liter (mmol/L).

Why is there sugar in the blood?
Every time you eat food, your body has the task of breaking that food down into a useable form of energy it can use to keep you functioning properly. All foods are (generally) made up of carbohydrates, proteins, fats, vitamins, minerals, fiber and water. Carbohydrate rich foods give your body its main form of energy. They get broken down into glucose and move into the bloodstream where they are absorbed by cells for use or storage. Glucose, or “blood sugar”, is likened to “the gasoline that is essential to make your car run”.

Why would i need to manage my sugar blood levels?
Your body needs a constant supply of carbohydrates during the day and you should be aware of your blood carbohydrates levels.
During the day there are two types of problems that can occur that are carbohydrate related.
a) your blood does not have enough carbohydrate during the day : your body will start break down the fat that you have stored to produce carbohydrate. This is done at the expense of releasing toxins which are not good for you. This is also tapping in your body mass and the fat stored in your muscles.
b) you blood has too much carbohydrate : Probably after a big meal or you’ve eaten too much sweets. Your blood now has too much sugar which risks to harm your body, so Insulin is released in your blood to bring down sugars to an acceptable level. Producing insulin is a tiring experience and during this time you will feel sluggish.

Why Blood Sugar Levels Change During The Day
Your blood sugar levels vary during the day/night. The direction it varies (up or down) is due to a number of factors such as those listed below:
1. Eating food :  As the carbs in food break down, glucose is released into the bloodstream ready to be absorbed by cells. Increased glucose in the bloodstream = higher blood sugar level.
2. Exercise : Exercise provides many benefits to your body, including burning excess sugar and reducing insulin resistance (by making cells more receptive to insulin, so rather than requiring more insulin to facilitate glucose uptake, the insulin you already have becomes a bit more effective). However the effect on blood sugar depends on the type of exercise, the duration of exercise, glucose and insulin levels before you start exercising.
During long, intense workouts the body may release adrenaline which counteracts the efforts of insulin. The normal process for blood sugar would be to be absorbed by cells (via insulin) for utilization or storage. Adrenaline causes the glucose to be redirected to where it is required for use immediately rather than for storage. Read more here.
3. Your physiology : The fitter you are the better. More specifically, if you have a greater muscle to fat ratio, you will burn energy at a faster rate and therefore be more effective at reducing your blood glucose level. Also, muscles do not rely on insulin to absorb/use blood glucose – same goes for the brain.
(My sister gave me this great analogy – imagine a small muscle and a large muscle contracting at the same time. Which one would use/burn more energy to contract? The big one, simply because it is a bigger muscle!)
4. Emotions : Stress increases your blood glucose level. It also causes some people to forget to take their medication, turn to comfort foods, overeat and therefore introduce a higher than normal amount of glucose in the blood.
5. Sleeping : People often talk about “dawn phenomenon” with regard to diabetes, where your blood sugar level spikes in the mornings as a result of the body releasing hormones which increase insulin resistance (perhaps). The cause of this is unknown. However, another explanation could be a slow metabolism of dinner from the night before. Some research also suggests that not getting enough sleep causes the liver to produce/release more glucose, hence increasing your blood sugar levels.
6. Medications : Obviously, the medication you take regulates your blood sugar level and therefore your readings during the day, depending on when you took the medication.

Heartburn is a painful and burning sensation in the esophagus, just behind the breastbone usually associated with regurgitation of gastric acid.

The pain often rises in the chest and may radiate to the neck, throat, or angle of the jaw. Heartburn is a major symptom of gastroesophageal reflux disease(GERD); acid reflux is also identified as one of the causes of chronic cough, and may even mimic asthma.

Despite its name, heartburn actually has nothing to do with the heart; it is so called because of a burning sensation near to where the heart is located – although some heart problems may give rise to a similar burning sensation.

Over-the-counter antacids and prescription medications are the most common treatments for GERD) In the most severe cases, surgery may even be required. But regardless of how bad your GERD symptoms are, successfully fighting heartburn and acid reflux also requires some changes in lifestyle, ranging from the food you eat to the clothes you wear.

Here is a list to help minimize GERD symptoms.

1.Eat small but frequent meals

Meals are often a trigger for GERD symptoms. In fact, all-you-can-eat buffets are almost always a recipe for heartburn.

A very full stomach can cause the valve between your stomach and esophagus (known as the lower esophageal sphincter, or LES) to relax, pushing stomach acids back up into the esophagus.

Eat several small meals throughout the day rather than the standard breakfast, lunch, and dinner. (Don’t make that last meal too late, though: Eating close to bedtime can trigger GERD symptoms as well.)

2. Ban the cake

Be it chocolate or caffeine, certain foods and drinks are notorious for exacerbating GERD symptoms.

The list includes spicy foods, fatty red meat, french fries (as well as other fried foods), citrus fruit, raw onion, tomatoes, butter, oil, peppermint, chocolate, and caffeine.

You don’t have to resign yourself to a diet of bananas and boiled chicken, however. There are many recipes around the web to enjoy.

3.Don’t drink alcohol

Alcohol is a bad idea for most people with GERD, especially if you drink too much, or on a regular basis.

Alcohol relaxes the LES, which lets stomach acid creep into the esophagus. The LES is the valve that is responsible for keeping acid in your stomach digesting food where it belongs and out of your airway. When the LES is relaxed it allows acid to come up causing the burning sensation known as acid reflux. Avoiding foods that relax the LES will limit your chances of acid reflux.

A 1999 study in the American Journal of Medicine found that the percentage of people reporting reflux symptoms increased with the number of drinks consumed weekly. Those who had more than seven drinks per week were the most likely to have heartburn.

4.Another reason to shed pounds

Excess weight can contribute to heartburn and acid reflux. A 2003 study of more than 10,000 people in the International Journal of Epidemiology found a strong link between GERD symptoms and body mass index (BMI). Obese people are nearly three times more likely than people of normal weight to have heartburn and acid reflux.

Experts aren’t sure why. Excess abdominal fat may place pressure on the stomach, but it may also cause chemical or hormonal changes that make the body more susceptible to acid reflux.

6.Don’t wear tight clothing

Much like excess belly fat, clothing that’s a tight fit around the midsection can push against your stomach and force acid into the esophagus.

Sure, those pants look cute, but are they worth it? If you have heartburn, skip too-tight belts, waistbands, hosiery, and undergarments.

7.Head up, sleep better

What does sleep have to do with heartburn? More than you might think. Avoid eating before bedtime, and elevate your head 6 to 8 inches once in bed.

This position doesn’t necessarily reduce the frequency of acid reflux, but research shows that it helps stomach acid drain from the esophagus more quickly. One study reported a 67% increase in acid clearance time.

Don’t own a Craftmatic Adjustable Bed? Prop up your bed on specially designed blocks or use a foam wedge, both of which you can find at most home stores. (Piling up the pillows isn’t as effective.)

8. Quit smoking

Everyone knows that smoking damages your heart and lungs. But what about your digestive system? Yep, it harms that too.

Nicotine, like alcohol, may worsen GERD symptoms by relaxing the LES, which causes stomach acid to flow back into the esophagus.

Smoking also causes bile salts to migrate from the small intestine into the stomach and reduces the amount of saliva you produce. (Saliva helps flush stomach acid out of the esophagus and contains a natural acid-fighter, bicarbonate.)