Americans have been known to do anything to lose weight ¡ª this, paradoxically, at a time when overweight and obesity have been rising, currently affecting about one-third of the population.
Fasting, extreme single-food diets, liquid diets, high-protein/low-carb … Or was that high-carb/low-protein? … Many people undertake all of these dietary experiments and more in search of a magical food and nutrient combination that will trim extra pounds.
But what kind of eating plan really works? After all, it’s estimated that an overwhelming majority of Americans who place themselves on restricted diets gain back the weight they’ve lost within a year.
To help you sort through all of the diet confusion and clutter, we asked nutrition expert and cancer-prevention specialist Moshe Shike, M.D. what works and what doesn’t work when it comes to weight loss and cancer prevention. Read what he has to say in our interview:
The CAVE system is one of the most immersive display systems for virtual reality environments. Learn all about virtual reality gear and its applications on the next pages.
Your hip joint is the site where your leg meets your pelvis. Because of the great number of muscles acting on or crossing over your hip joint, and because of these muscles’ propensity to become tight and inflexible with disuse or overuse, it’s important for you to participate in a regular stretching routine that targets your psoas, hamstrings and piriformis muscles. Regular stretching for hip flexibility is particularly important for athletes, to lower the risk for injury in demanding sports.
Your psoas muscle is about the size of your forearm and runs from the transverse processes of your lumbar vertebrae to the top of your femur. Your psoas muscle assists with thigh flexion when your trunk is fixed, and frequently is the site of trigger points–tender knots or bands in your muscle–and muscle tightness. Chiropractor Warren Hammer believes that chronic psoas shortening can be the result of sleeping in a fetal position, sedentary lifestyles, and exercises and sports that call for repetitive hip flexion. Reduce psoas tightness and improve hip flexibility with a kneeling groin stretch. From a kneeling position, place one foot in front of your body with your knee bent. With your gaze locked on the horizon and your back straight, place both of your palms on your leading knee and gently lunge forward, keeping your hips square. Do not allow your front knee to move ahead of your ankle. Hold this stretch for one minute, then repeat on the other side.
The hamstrings are three muscles in your posterior thigh: semitendinosus, semimembranosus and biceps femoris. Hamstring muscles perform several functions, including hip extension when your trunk is fixed. A stretching program designed to improve hip flexibility should incorporate standing forward bends. To perform standing forward bends, stand upright with your feet together — knees straight but not locked — bend forward and grab your legs at the lowest possible point. Bend your upper body at the hips to feel the stretch in your hamstrings and lower back. Hold your stretch for 10 to 15 seconds, then slowly return to your upright starting position. Repeat this exercise three to five times.
Your piriformis muscle is a pear-shaped muscle that runs from your sacrum to the top of your femur and is responsible, along with several other hip muscles, for laterally rotating your hip. A tight piriformis muscle can contribute to painful conditions such as sciatica and piriformis syndrome, which restrict free range of motion at the hip. Piriformis stretches will improve hip mobility and flexibility. Lie on your back with both knees bent, feet resting flat on the floor. Place your right ankle on your left knee, assuming a “figure four” position. Reach behind your left knee with both hands and slowly pull your left knee toward your chest. You should feel a gentle stretch on the outside of your right hip. Hold the stretch for five to 10 seconds, then relax. Repeat this stretch 10 times on each side of your body.
Volleyball is a unique team sport with a short and impressive history. It is one of the few team sports invented in the United States, along with basketball and baseball, that is now played widely all over the globe. Volleyball is popular in grade school gyms as well as on professional courts because it is easy to pick up, yet challenging to master.
Volleyball turned 115 in 2010. The sport was invented in the U.S. by William G. Morgan in 1895. Morgan, a YMCA instructor in Massachusetts, used elements of basketball, baseball, tennis and handball to create a fast paced team sport with little physical contact. The sport was initially called mintonette, but Morgan changed the name to volleyball after hearing an observer point out that the players were “volleying” the ball back and forth over the net. The first official game of volleyball was played at Springfield College in Massachusetts on July 7, 1896.
Volleyball has a long list of specific rules, but in short, it is a game of two teams of six players separated by a net. A player on one team serves the ball by throwing or releasing the an inflated ball and hitting it with his hand or arm from behind the back boundary line of the court. The ball must travel over the net and into the opposing team’s court. That team can touch the ball up to three times in an attempt to hit the ball over the net and onto their opponent’s side. Points are awarded to a team when the opposing team is unable to return the ball onto the opposing court. First team to 25 points with a 2-point advantage wins.
Men’s and women’s volleyball was introduced as an official sport at the Olympic Games in Tokyo in 1964, although it was demonstrated as an unofficial event at the 1924 Olympics in Paris. Initially, teams played each other in a round-robin style where the team with the best record after all games are played wins. A more traditional tournament style of play was introduced in 1972. The Soviet Union and the U.S. have dominated men’s competition, while the Soviet Union and Cuba have fared the best in the women’s division.
Beach volleyball’s history stems back to the earliest beach volleyball courts built in Santa Monica, California, in the 1920s. By 1927, beach volleyball was popular in Europe. In the 1930s, the game was adapted from the standard six-player teams to variations of two, three and four players. Beach volleyball was a key part of popular beach culture in the 1950s and 1960s, and the sport entered the Olympics in 1996 for men and women.
Karch Kiraly is among the most highly regarded men’s volleyball players in history. He has the most professional career beach volleyball tournament wins at 148, and is the only player to win three gold medals in 1984, 1988 and 1996. Misty May-Treanor is considered one of the best all-around women’s beach volleyball players. She is the career leader consecutive wins at 90, consecutive tournament victories with 15 and the owner of three Association of Volleyball Players MVP award. Other great volleyball players include men’s players Steve Timmons and Ron Von Hagen, and women’s players Logan Tom and Kerri Walsh.
?When you throw a football across the yard to your friend, you are using physics. You make adjustments for all the factors, such as distance, wind and the weight of the ball. The farther away your friend is, the harder you have to throw the ball, or the steeper the angle of your throw. This adjustment is done in your head, and it’s physics — you just don’t call it that because it comes so naturally.
Physics is the branch of science that deals with the physical world. The branch of physics that is most relevant to football is mechanics, the study of motion and its causes. We will look at three broad categories of motion as they apply to the game:
Watching a weekend football game could be teaching you something other than who threw the most passes or gained the most yards. Football provides some great examples of the basic concepts of physics — it’s present in the flight of the ball, the motion of the players and the force of the tackles. In this article, we’ll look at how physics applies to the game of football.
Assessing your vertical jump height can give you an idea of where you rank compared to other student athletes, and can clue you in to whether you need to work on your jump height before you try out for a sport. When you can get higher vertically, you have an advantage in basketball, volleyball, football, and track and field.
A good high school athlete will have a vertical jump of 24 to 28 inches. A very good jump would be in the 28- to 32-inch range. An athlete with an excellent vertical jump would rise 32 to 36 inches. Anything above 36 inches would put a high school athlete at the top of his class. When Michael Jordan was at the peak of his career with the Chicago Bulls, his vertical jump was measured at 43 inches.
Vertical jump is largely a function of strength. The stronger you are in your legs, hips and core muscles, the more power you will be able to harness when you jump. Power in your legs, hips and core muscles will give you the ability to get higher in your leap. Strength workouts that include squats and lunges will give you the ability to jump higher. According to sports coach Brian Mac, if you are a heavier person, you need to apply more power to achieve the same jump height as a lighter person, because you have a larger mass to move.
Once you have developed strength in your legs, hips and core muscles, developing your jumping skills with plyometric training will help you jump higher. High school athletes can do this by standing to the left of a 15-inch box and jumping over it so you are on the right side. Do 10 back-and-forth jumps and then take a one-minute break before repeating the drill.
Basketball players want to increase their vertical jump so they can dunk the ball or have a chance at becoming a better rebounder. Football receivers who can increase their vertical jump have a chance to go over the defensive back and make a key catch. A soccer player may be able to get over the top of the defender and head a shot into the goal. In addition to the benefit vertical jump can bring in each sport, it can help make an athlete more confident every time he competes in his chosen sport.
Soccer, or what is known as football in most countries, is a sport that puts a premium on players who can score. Most soccer games are low scoring affairs so finding a player with talent to kick the ball and score regularly can help a team win games. Players who can make the soccer ball dip or bend are better able to score since the dip can go around defenders and make it tougher for the goalie to touch.
Run to or approach the ball with your standard approach but take an angle slightly to the inside of your target. Inside means that if your target is the middle of the goal, then you should approach slightly to the left if you are kicking with your right foot and slightly to the right if you are kicking with your left foot.
Point your non-kicking foot and body towards your target as you stop, plant your feet and prepare to kick the ball. By making sure you are kicking towards your target, the ball will travel in the direction you intended.
Kick the ball with the top or inside of the instep of your foot. World Cup Soccer Videos says that the laces of your shoe should contact the ball during the kick. The Barefootballer website notes that your ankle should be locked in an up and down position, which helps to impart spin on the ball and adds to the knuckle or dipping action.
Stop your follow through short or early instead of taking a full high follow through with your kicking leg. According to World Cup Soccer Videos, this helps to create the dip and top spin action on the soccer ball.
In the summer of 1941, television was in its infancy. The Brooklyn Dodgers were about to take to the airwaves. It wasn’t the first baseball game ever televised, but the day marked another first. Before the program, audiences saw a picture of a map of the United States along with a ticking clock and the words — “America Runs on Bulova Time.” On July 1, 1941, the TV commercial was born.
S?inc?e th?at time, TV commercials have either progressed to unseen heights, or regressed into the doldrums of mindless drivel, depending on whom you ask. TV commercials make up a huge part of the overall advertising pie. The Super Bowl is as well-known now for its c?ommercials as it is for the football game. A 30-second spot could cost a company a staggering $3 million to air. When this amount of money is involved, it’s no surprise companies want to cover their bases when it comes to the content of each advertising spot. Misleading advertising is common, and although it’s regulated somewhat by the Federal Trade Commission (FTC), it still flies under the radar thanks to something called the ad disclaimer.
We’ve all seen them. Sometimes the disclaimer is in tiny fine print stuffed at the bottom of the screen for a handful of seconds. Other times it’s actually spoken by a voice-over artist. Beer advertisers encourage Americans to “please drink responsibly.” Extreme auto spots show cars tearing through empty streets and either tell audiences, “Please do not attempt,” or assure them ?that the driver is on a “closed course.” Drug manufacturers apply an odd disclaimer to erectile dysfunction drugs — “If you have an erection that lasts for more than four hours, please consult a physician.”
There’s no hard-and-fast rule on when ?disclaimers must be used. Most times it’s based on what the TV network legal departments demand. Why the networks? Because they’re looking to cover themselves in case someone decides to “try this at home.” If a child recreates a stunt he or she sees in a commercial and is injured, the network that ran the ad would take the heat. Other times, the advertising client’s legal department will demand a disclaimer to avoid potential lawsuits. This decision is usually made by the client before the commercial is even in the can. The FTC generally only gets involved when the ad makes claims regarding the following:
?Other than these three areas, the network will step in and demand the voice-over or fine-print disclaimer. There aren’t rules on exactly how fine the print should be, but the general rule is that it must be legible to the viewing public.
Soccer athletes build strong muscles without mass, they develop the agility to step around players; they move laterally, backward and forward with speed and they learn to kick with accuracy and strength. Getting in shape and developing the athletic qualities of a soccer player require daily dedication to training.
Exercising cold muscles subjects you to injury and makes your practice less effective. Warm up for five to 10 minutes with light jogging and stretching to get your breathing and heart rates up. Spend another 30 minutes loosening up and strengthening your lower body with low-resistance exercises — such as walking, squatting and straight-leg walking with mini bands on your ankles and knees. Work on balance and symmetry with single-leg toe touches and jumping. Jump up on one leg and land on the same leg. Jump backward, sideways and forward. Be sure to work both legs.
Get your cardio exercise daily by striding, which involves walking vigorously with long steps. Get your heart rate up to 70 percent to 80 percent of your maximum heart rate and stride for 100 yards to 120 yards. Your goal is to build cardio endurance without straining your muscles.
In the book “Soccer Anatomy,” Donald T. Kirkendall recommends jogging an obstacle course to work your hip flexors, quadriceps, hamstrings, gastrocnemius, soleus and gluteals, as well as your abdominal core and spinal extensors. Set up six to 10 sets of cones 5 yards to 10 yards apart in parallel lines. Beginning at the first set of cones, jog to the second set of cones using short and quick steps. Stop abruptly and jog backward to the first set. Jog forward to the third set and then jog backward to the second set. Continue in a two-cones-forward, one-cone-back pattern until you reach the last set of cones. Jog back to the first set of cones. Repeat the exercise twice.
Slow-twitch muscles give you endurance, while fast-twitch muscles give you speed. Both types of muscles are important for soccer players. You can develop your fast-twitch muscles with plyometric jumps. Stand beside a sturdy box or step that is 1- to 2-feet high. With your feet together and your arms swinging for extra propulsion, jump on and off the box 10 times. Switch sides and jump from the other side. To increase the challenge of this exercise, use a higher step or jump back and forth over the box.
Run in slow motion, making leaps like a gazelle, for a length of 10 to 20 feet. Bend your knees and jump as high as you can with each leap for plyometric benefits. Build running speed with interval training. Jog lightly for five to 10 minutes, and then sprint a distance the width of a soccer field, giving it all you’ve got but not so hard that you pull or strain a muscle. Then slow down to a light jog once again. Continue the jog-sprint-jog exercise intervals for 30 minutes.
Losing 10 lbs. in one month is a challenging but achievable goal. Most slow and steady diet and exercise plans have you losing around 2 lbs. per week. As you track your daily calories, remember that you can trim calories by changing your diet as well as exercising. Maintain your weight loss once the month is over by making lifestyle changes in your diet plan and workout schedule. Check with your health care provider before your begin any new exercise program or make changes in your diet for weight loss.
The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 lbs. in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day. This schedule offers no rest days from exercise and no cheating days from your diet. If you prefer one day of rest from exercise, aim to burn 1,346 calories per day the other 26 days in the month.
Burning over 1,000 calories per day is far easier if you engage in one hour of cardiovascular activity. In fact, if you do a vigorous aerobic exercise, such as running or rollerblading, you will already have burned between 900 and 1,400 calories in one hour. The more you weigh or the more muscle you have, the more calories you burn. Other fat-burning workouts that burn around 600 to 800 calories per hour include jumping rope, tae kwon do, jogging, playing football and climbing stairs.
Strength training does not burn calories at the same clip as an aerobic workout, but it does raise your resting metabolic rate. As you build muscle mass, you burn calories throughout the day. Try a circuit of resistance machines and free weights at the gym, or implement a routine of strengthening exercises that do not require equipment. Pushups, squats with bicep curls and abdominal crunches with leg lifts offer full-body workouts. Target your upper body with pullups and your lower body with lunges and lateral raises.
As you progress in your fitness goals, you burn less calories with the same workout. Increase the level of challenge in your exercise routine by doing interval training. In this model, you vary your pace and include short bursts of speed, which quickly raise your heart rate and keep it elevated even as you return to a recovery pace. Doing an interval workout can be as simple as cycling or running on a hilly route and pushing harder on the inclines. Turn any workout into interval training by increasing your pace every five minutes. Spend 30 seconds sprinting, skipping rope or doing jumping jacks; recover for one minute; and return to your workout.
You’ll feel full by the amount of food you eat, not the number of calories you consume, according to the Centers for Disease Control. Increase the amount of nutrient-dense and fiber-rich natural foods you eat in place of high calorie processed foods and fats. A healthy eating plan to fill you up will include whole grains, fruit, vegetables, lean meats, fish, beans, eggs, and nuts. Some simple food swaps will help you trim around 1,000 calories per day from your diet. A piece of fruit instead of dessert saves you around 450 calories. Cut out that sweetened coffee drink and have unsweetened iced tea and you save around 400 calories. Eat berries instead of a snack bag of chips or a large order of french fries and you save another 500 calories.