Are fat loss and health benefits related to the duration of exercise?

       
Undouptedly fat loss is not time depended.Fat loss depends mainly on the intensity of training session.On the other side health benefits are time and intensity depended.

• Health benefits when exercising at  minimum 50% of your heart rate can be gained if your minimum frequency is 3 times per week/ 20 minutes each session.
• Health benefits when exercising at even lower intensities like walking can be gained only if your minimum frequency is every day/ 30 minutes each session.

   Tip: Remember that recommended guidelines for most people for maximizing health profits are aerobic exercise 3-5 sessions/week , 40-60 minutes/session at 55-90% of heart rate maximum.

Is sleep associated with weight loss?

      Absolutely, yes.Lack of sleep is a factor that could  have a negative impact on weight loss.A lack of sleep can impair energy levels and affect the body 's ability to metabolize glucose and the levels of leptin and grehlin.In this way lack of sleep could adversely affect your diet and lead you to weight gain.
Best practises for perfect sleep for weight loss are:

• Avoid emotional stress before sleeping
• Avoid consuming caffeine, alcohol, nicotine before bed
• Maintain a regular exercise program
• Maintain a regular wake/sleep schedule

Tip: Keep in mind that 8-9 hours per night is the optimum for weight loss.

How speedy it should be a training session focusing on building muscles?

          Many people try to complete a muscle hypertrophy program in a specific time, usually too quickly.Truth is speed with which repetitions are performed  has almost no impact on the duration of a resistance training session. Pay more attention to complete sets and repetitions needed.

•   Beginning lifters::slow and moderate repetition velocities for both strenght and muscle hypertrophy.
•     Intermediate lifters:moderate velocities for strenght and slow -moderate for muscle hypertrophy.
•     The speed that is used in all cases should provide a full control throughout the full range of motion .

    Tip:Rest periods between sets and exercises is very important. One to two minutes  rest period is recommended for training sessions focusing on muscle hypertrophy.

Which should be training duration to build muscles?

It is depended on which exactly is your goal when building your muscles.It is of great importance to have at least 1 exercise for  all major muscle groups. This means that you must do at least 8 different exercises and mix multi and single - joint exercises.Follow the guidelines presenting on the next table which are best for strenght/power resistance traininig phase:

	Hypertophy	Strenght	Power	Peaking
Sets	3-5	3-5	3-5	1-3
Repetition/test	8-12	2-6	2-3	1-3
Intensity	Low	Moderate	High	Very high
Volume	High	High	Moderate	Low

Tip: Prefer single joint exercises if you are untrained or at an injury rehabilation stage.

What should I know for more accurate results at determunation of fat?

Before visiting a dietitian for having a more accurate determination of fat through BIA , follow next steps:

• No alcohol 48 hours before
• Not eating or drinking 4 hours before
• No exerciseone day before
• Measure in bare feet
• Be well hydrated
• Not being ill this day
• Empty bladder 30 minutes before te test      

Tip: For even more accurate results prefer a diatician with DEXA.Its more expensive , but it worths if you are a professional athlete.

Is a micro-macro nutritient supplement needed during exercise for extra performance?

    Following a well-balanced diet , no extra supplement needed. But many athletes do not live an a perfect word. If you are an athlete focus on iron vitamin C and vitamin E intake:Iron intake is most important for better performance and anaemia is linked with poor performance.Vitamin C and E are antioxidants , and there are contoversial findings from many researches about their result at muscle membrane, although it can not be proved that have an ergogenic effect.

• Vitamin C : tomatoes, citrus fruits
• Vitamin E  : vegetable oils,nuts,fruits
• Iron          :  At most meat products

 

 

 Tip:  Vitamins C and E should be taken always above the RDA. In Excess quantities they may act as prooxidant or cause toxicity issues.

Are herbal supplements really safe during pregnancy?

It is common belief that medical pills may be harmful during pregnancy.On the other side most pregnants believe that herbal supplements are safe to use , ase they are made from natural plants.The bad news are that herbal supplements are not highly controlled b FDA , reliable information about the product may be hard to find,Adittionaly many herbal supplements are proved to be unsafe.

Tip :If you mostly like using herbal supplements ,follow this link for being more safe,https://naturaldatabaseconsumer.therapeuticresearch.com/ecommerce/order.aspx?s=NDC&cs=apa

Do I need a micronutrient supplement during pregnancy?

       If you are a well-nourished woman, micronutrients do not have a significant effect on birthweight or gestational duration .On the other side in developing countries the consumption of multivitamins may be beneficial.It is of great importance for a pregnant to take iron in case of anaemia , follic acid one month before and for the first two to three months after conception, calcium intake for preeclampsia prevention in high-risk populations.Prefer choosing a balanced micronutrition supplement containing of iron 30mg, calcium 250mcg , folate at least o,6 mg and iodine 150 mg
    

          Tip:Avoid supplements with high concentration in vitamins.If you are living at certain regions at Africa or Asia an extra supplement of vitamin A may be subsribed from your doctor ,as well for zinc if you suffer from a disease related with zinc deficiency

Are all food and beverage containers made of safe materials?.

Unfortunately many plastic bottles containing water ,energy drinks , refresments or food contain harmful ingredients .The most known of them is BPA.The chemical that every plastic bottle contains is marked with a number ( usually at the bottom of the bottle).

• Prefer bottles marked with numbers 1,2,4.5
• Avoid reusing the same bottle
• Bottles marked as BPA-FREE seems to be safier
• Never use plastic products with hot fluids or hot food.
• Do not use plastin products in the oven or microwave 

Tip: Remember that many refresments cans contain a plastic membrane.Prefer glass bottles.

Which is the best way to build muscles?

  

    Υou should absolutely spare enough time to build your muscles. Do not expect that going to a gym for a couple of weeks, will make you a bodybuilder contest winner.However, if you wish to build your muscles, you just have to follow the next steps.

              Tip: It is also crucial to choose the appropriate diet for this purpose.

Should I consume every kind of food during pregnancy for being healthy?

      Generally women who typically eat three meals daily consisting of several servings of vegetables, fruits, whole grains, low fat dairy products, and a few sources of protein during pregnancy should be healthy. But there is some kind of food that a pregnant should avoid..

                                                                  The Pyramid of DONT 



Tip:Be cautious with good personal hygiene. Wash your hands frequently ,food preparation surfaces, cutting boards and dishes.