How to reach your fitness goal without quitting

Researchers from the University of Iowa found that focusing on the actions that lead to your fitness goal (fat-loss) and not on the actual goal helped more with sticking to it and not giving up.

They suggest breaking up the big goal into a list of actions that lead to it, and then making everything possible to follow this list one step (action) at a time.

How Much Calcium Do We Actually Absorb?

The benefits from taking adequate doses of calcium are numerous, both for sedentary individuals and for athletes. Its bone formation properties as well as its effects on fat loss are well known today.

Taking a calcium pill of 500mg doesn’t mean that’s how much gets in your system. There is available calcium, but there is also something called “absorbable” calcium.

For example calcium carbonate and citrate are the two salts with the most absorbable calcium – 40% and 21% respectively.

The same holds true for most of the calcium containing foods: Milk and milk products have the highest levels of absorbable calcium followed by some dark leafy greens and calcium fortified foods.

There are some vegetables, which are well known for their high calcium content. However, they contain certain compounds, which bind to the calcium and render it not absorbable. Example: spinach – only 2% of its calcium reaches the blood stream.

Athletes, especially those involved in the sport of bodybuilding should be very considerate about these facts. The simple reason is the individuals, practicing this type of physical activity normally require higher levels of calcium due to their higher protein intake. Calcium is the mineral that the body uses to neutralize the protein.

The Benefits of Liquid Omega-3 vs. Gel Caps

Not only are the omega-3 benefits well pronounced in athletes, but also in just about anybody else. I’ve written many times about omega-3 – its benefits on the cholesterol levels, brain function, inflammation sites, etc.

Just read a study suggesting that emulsified (thick liquid) omega-3 oils have higher bioavailability then the conventional fish oil in gel caps. The difference – 71%!

The only emulsified omega-3 product that I know of at this time is Coromega. Their web site: coromega.com.

If you’re an athlete and haven’t started taking fish oil yet, I want to tell you that you’re exposing yourself to the possibility to repair your body slower after heavy and intense workouts, and also any eventual inflammation process will take longer than in the presence of omega-3 oils.

Click on the title to see what I’m currently taking

Omega-3’s for Fat Loss

Overweight female subjects were prescribed a low-calorie diet and 2.8 g. of Omega-3 fatty acids in the first group or placebo in the second. Three weeks into the study the group, taking the Omega-3’s lost more body weight, compared to the placebo group, and also decreased their hip circumference twice as much as the controlled group.

The study was done recently in the Czech Republic. What else the researchers discovered was when checking the blood of the participants in the study, they noticed that the Omega-3 group exhibited increased fat oxidation and decreased fat synthesis.

Sourced of Omega-3: Salmon, cod, herring, trout, fish oil caps.
Minimum dose: 1-2g a day.