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"A regular program of strength training can reduce your body fat, increase your lean muscle mass, and help you to burn calories more efficiently. But perhaps the most significant benefits of strength training are the long-term bonuses: Strength training can ensure your future independence and overall ability to enjoy life. Strength training today can mean a future filled with activities and pleasures that are sometimes denied to those who lose strength, motion, and functional abilities." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"It contains more conjugated linoleic acid (a component of fat that boosts fat-burning and the buildup of lean muscle mass), more omega-3 fats, and vitamin A. In addition, it has less fat, cholesterol, and calories. Farms that specialize in grass-fed cattle are also better for the environment. Cattle allowed to graze on large areas of land are easier on the land and pollute less than do factory farm animals." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.) "The net result is that these simple, lightweight, inexpensive rubber resistance bands can help you maximize your body's detoxification at the cellular level (not to mention burn off fat, which releases toxins, while increasing lean muscle mass and improving your overall fitness). You can purchase exercise resistance bands at many fitness and sporting goods stores, as well as online (see the Resource Directory for leads). Most bands will come with instructions and a basic program for you to follow." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"It takes at least 12 minutes at an aerobic rate to reap the benefits of increased lean muscle mass and improved cardiovascular fitness. And if you want to lose weight and keep it off, you have to crank it up to at least 45 minutes of moderately intense aerobic exercise three or more times a week to build enough muscle mass to lower your set point." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Gentle, but progressive resistance training will help put on lean muscle mass. But remember: muscle tissue is dense and weighs more than fat tissue. In a weight loss of six pounds of fat, with a gain of two pounds of lean muscle mass, the scale would show no weight loss, although you'll look and feel better. This is a good reason why you should not weigh yourself for the first two months of starting weight training. Judge your success instead by the way your clothes fit." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

"It is one of the few known ways to stimulate increased production of growth hormone, which helps the body shed fat, while maintaining lean muscle mass. Hyperthermic therapy also helps to restore autonomic nervous system function, which governs muscle tension, sweating, blood pressure, digestion, and balance. The autonomic nervous system is often dysfunctional in people with chronic fatigue and fibromyalgia. For this TIP To estimate the proper amount of fiber for a child, take their age and then add 5 to it. This will be the amount in grams of fiber suitable for that child." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"Build lean muscle mass through exercise, diet, and nutritional supplementation. þProgram and condition the mind to achieve success. A SCIENTIFIC APPROACH The Hunger Free Forever program features principles and components that have been well studied and proven effective through years of clinical research and community weight-loss programs. It applies the most salient principles from scientific evaluations on diet and weight loss to eliminate the tremendous confusion our society has about eating." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"Losing lean muscle mass means that you have less tissue that actively absorbs glucose. The more muscle you have, the easier it is to control your blood sugar. Also, diabetics are particularly prone to developing chronic musculoskeletal complaints. Most of these problems are related to increased susceptibility to injury of joints, ligaments, and muscles as a result of loss of muscle mass. Stretching exercises should be done daily. If you are not familiar with stretching, we recommend that you take a beginner's yoga class." - Michael T. Murray, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care (Get the book.) "As well, exercise directly improves insulin sensitivity and blood sugar, probably from a combination of increased lean muscle mass and an improvement in muscle cell metabolism.14 Exercise also has profound benefits on the cardiovascular system directly as well as indirectly by improvements in blood lipids, especially an improvement in HDL ("good") cholesterol. Exercise also decreases symptoms of anxiety and depression and improves sexual functioning, confidence, and self-esteem." - Michael T. Murray, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care (Get the book.)

"In fact, unless muscles are specifically exercised through weight training, we lose about 1 percent of our lean muscle mass every year until we are 50. In our fifties the rate of decline is slightly accelerated, but the real decline begins at age 60. By the time we reach the age of 80 our muscle mass is often less than half of what it was in our twenties. What causes this loss in muscle mass? Of course a lack of muscle-specific exercise is primarily to blame." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"Ludwig conducted another experiment in which rats were fed a diet consisting of 69 percent carbohydrates, and those fed a high-glycemic diet had 71 percent more body fat and 8 percent less lean muscle mass than rats on a low-GI diet. "These findings suggest that low-glycemic diets might help prevent or treat obesity, diabetes, and heart disease," Dr. Ludwig says. "A low-GI diet is the perfect compromise between a low-fat diet and an Atkins-type, very low-carbohydrate diet." And it appears that eating fewer fast-acting carbs also can help a person to keep the weight off." - Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D., Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life-- and How YouCan Get Back on Track (Get the book.)

"This muscle building program, which uses your own body as your gym, will help you build and maintain lean muscle mass, keep your weight under control, and give your muscles strength and flexibility to keep you mobile, limber, and young. Three Times a Week Do either the Chi-gong Workout or meditation-relaxation. Both will help balance your body and mind. Depending on your tastes, you can mix and match as you like. We prefer two days or more of chi-gong and at least a day of meditation-relaxation." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.) "We think growth hormone might help with cholesterol and lean muscle mass, but the differences are so small that adopting even a few of the many non-HGH options we suggest for increased vitality will offer you equivalent results—and without the $l,000-a-month price tag of growth hormone. Thyroid Hormone: Surprised to see thyroid hormone here? Well, so many people experience thyroid problems that we consider it a vitality hormone as well." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.) "Because androgens promote lean muscle production, and lean muscle mass increases metabolism, decreased ovarian and adrenal production can contribute to a woman's loss of muscle mass and to weight gain—especially the stomach pooch. A group of people of northern European descent have an abnormal clotting factor called factor V Leidin. The most common clotting disorder, affecting 5 percent of the population, it predisposes them to clotting. Often, this goes along with a family history of deep vein thromboses and clots going to the lungs (called pulmonary emboli)." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.) "As you'll learn in future chapters, you need your growth hormone to help combat some aging-related diseases and conditions and to build lean muscle mass. þ If you keep the axis activated for too long, it can develop an exhausted response—and that produces a wiped-out feeling when stress does come. So what role does our Major Ager of stem cell slowdown play in all of this? Well, the stem cells' regenerative properties are crucial here because of the damage that our environment and the resultant stress can do. Stress is all about adapting to the challenges of life." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.)

"In "wasting" diseases such as AIDS, glutamine is used to support T-cell function, augment lean muscle mass, and decrease cachexia. Glutamine may also be helpful for acute toxicity from acetaminophen poisoning and high-dose cytotoxic therapy during bone marrow transplants. Glutamine has also been used for the following: environmental and multiple-chemical sensitivity; as a biomarker in determining and treating diseases of aging; as support for phase II liver detoxification pathways; as a muscle enhancer and athletic recovery aid; and to promote the release of growth hormone." - Thomson Healthcare, Inc., PDR for Herbal Medicines, Fourth Edition (Get the book.)

"Men experience a'lite'version of menopause, ¦ Loss of lean muscle mass in i physically," says Theresa L. Crenshaw, ¦ Fatigue MD, author of The Alchemy of Love and ¦ Depression Lust. "Their hormones and neuropep- ¦ Heart disease tides diminish, albeit less abruptly. ¦ Hair loss Their bodies sag and change shape. . Loss of sexual interest Sexual functioning is often compromised by hormonal imbalance, dis- ¦ Infertility or impotence .. . . . . ease, medications, mind, or mood. Their stamina and temperament alter as well." - Herbert Ross, DC with Keri Brenner, L.Ac., Alternative Medicine Magazine's Definitive Guide to Sleep Disorders: 7 Smart Ways to Help You Get a Good Night's Rest (Get the book.)

"It is used to increase strength and lean muscle mass, as well as to enhance libido. RECOMMENDATIONS Q For bruises, muscle strain, and other workout-related injuries, use homeopathic Arnica montana. CONSIDERATIONS Q Research performed at the University of Toronto in Canada demonstrated that by mixing a specified amount of water with a creatine monohydrate mixture containing creatine and carbohydrates, you can vastly increase the speed at which the creatine and carbohydrates enter the bloodstream, thus enhancing your training. This is known as the osmotic acceleration principle." - Phyllis A. Balch, CNC, Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements (Get the book.) "Decreases body fat and improves muscle tone, and increases lean muscle mass gain and exercise tolerance. Creatine Loading phase: 30 g daily. Maintenance: 5 g daily. Use micronized effervescent or micronized creatine monohydrate form. These are more easily digested than ordinary creatine. Avoid products from Asia due to quality issues. Cross-flow microfiltered whey protein isolates (CytoPro from Cytodyne, Perfect IsoPure from Nature's Best, or Pro Complex from Optimum Nutrition) 1 g for every 2.2 lbs of body weight. To promote protein synthesis." - Phyllis A. Balch, CNC, Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements (Get the book.)

"Whether creatine supplements really do "build lean muscle mass" is open to argument, but the science may not matter; only 50 percent of the samples had what was claimed, and one sample did not even have 1 percent of the amount indicated on the label. It is a relief of sorts to learn that all samples of whey protein supplements were labeled properly, but these products —packaged in tough, masculine cans that look like they belong in garages —are not complicated to make, much less to describe on a label; they are just milk protein, sometimes chocolate flavored." - Marion Nestle, What to Eat (Get the book.)

"Chromium picolinate promotes the burning of fat by the body, increases lean muscle mass, and helps to speed up the metabolism. (See minerals in Part One.) Cold, flu, and allergy season formulas from ZAND. This is a line of products designed to support health through the various allergy seasons of the year. Individual formulas include Insure Herbal, an echinacea and goldenseal formula; Decongest Herbal, a natural decongestant formula; Herbal-Mist throat spray; and Allergy Season, which contains bromelain, nettle extract, quer-cetin, and vitamin B5 (pantothenic acid)." - Phyllis A. Balch, CNC, Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements (Get the book.) "Longer workouts in turn can result in increased lean muscle mass. Creatine is particularly popular with athletes. The use of creatine for muscle-depleting illnesses and the natural wasting of muscles that comes with age is also being studied. Creatine should be used in combination with a balanced, nutritionally complete diet. You should not take it with fruit juices, as this combination results in the production of creatinine, which is difficult for the kidneys to process. Never exceed the recommended dose." - Phyllis A. Balch, CNC, Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements (Get the book.)

"In a weight loss of six pounds of fat, with a gain of two pounds of lean muscle mass, the scale would show no weight loss, although you'll look and feel better. This is a good reason why you should not weigh yourself for the first two months of starting weight training. Judge your success instead by the way your clothes fit. Quick Facts: The Journal of Clinical Endocrinology and Metabolism reported that when you don't get enough sleep your blood level of leptin-a hormone that suppresses your appetite-drops." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

"By the time we are in our fifties or sixties we may not be seriously overweight, but we may have very low lean muscle mass. Another key factor in the development of sarcopenia is inflammation, not the kind of fiery inflammation that occurs when you sprain your ankle or scrape your knee, but the type of inflammation that is emerging as the underlying feature in virtually every chronic degenerative disease including heart disease, cancer, stroke, diabetes, and Alzheimer's disease." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"Low-grade metabolic acidosis—when cells remain in an overly acidic state because of too many acid-forming foods being eaten or a high-stress lifestyle in general—is believed to be a leading cause of several health concerns, including the development of kidney stones, loss of bone mass, and the reduction of growth hormone levels, resulting in loss of lean muscle mass and increase of body fat. Low-grade metabolic acidosis affects the body at a cellular level and is responsible for an increase of free radicals and a decrease in the production of cellular energy." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"Although all of the women lost weight, those on the high-protein diet plus exercise lost the most body fat while maintaining the most lean muscle mass. They lost more than 20 percent of their body fat in four months. In contrast, those on the high-carbohydrate diet who didn't exercise lost only 12.8 percent of their body fat. Overcoming the Top Five Excuses People come up with a lot of reasons for not being more physically active, and odds are that you have, too. It might surprise you, but nearly everyone's excuses boil down to the same five." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.)

"Hydrostatic weighing is another technique; it requires being submerged in a tank of water to determine the amount of water displacement, which translates your percentage of body fat and lean muscle mass. Some clubs are starting to use something called a "Bod Pod," which works in the same way as hydrostatic weighing, but instead of water displacement, it calculates results using air displacement. A company called Intelametrix™ has developed a new revolutionary system to measure body fat called BodyMetrix™." - Craig Pepin-Donat, The Big Fat Health and Fitness Lie (Get the book.)

"If you increase your lean muscle mass, you will burn extra calories Discrepancy Between Reported and Actual Energy Intake and Expenditure CO o 3000 2500 2000 1500 1000 500 0 Energy Intake * Energy Expenditure Reported Actual Reported Actual *P<0.05 vs reported tichtman et at, NfnglJMed, 1992; 327:1893. Figure 8.3. Actual and Reported Energy Intake and Expenditure in Obese Adults. FACTORS THAT INFLUENCE BASAL METABOLIC RATE (BMR) Body size: Metabolic rate increases as weight, height, and surface area increase." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"Another option is a gel called Libidex, which can be applied to the skin to stimulate testosterone production and support the endocrine system. Developed by Michael Borkin, DC, NMD Libidex contains DHEA, androstenedione (a testosterone precursor), alpha-liopoic acid, oat extract, saw palmetto, colloidal silver, vitamins A, B]2, and E, plus homeopathic support and 10 flower remedies. The typical daily dosage is Vs to Vi teaspoon, depending on age, applied to areas of soft skin, preferably upon rising in the morning." - Herbert Ross, DC with Keri Brenner, L.Ac., Alternative Medicine Magazine's Definitive Guide to Sleep Disorders: 7 Smart Ways to Help You Get a Good Night's Rest (Get the book.)

"Gamma Oryzonal A fat-soluble plant sterol discovered in Japan; one of four isomers of Oryzonal, a white powder extracted from Rice bran oil, thought to affect the hypothalamus controlling the nervous system, and the pituitary gland's automatic temperature control, water balance, and hormone regulation, including sex hormones male Testosterone (for lean muscle mass), and female Estrogen (for menopause hormone balance and fewer stress symptoms)." - Joseph E. Mario, Anti-Aging Manual: The Encyclopedia of Natural Health (Get the book.)

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