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|Twelve Week Anti-aging Protocol for A Younger and Healthier You|
|Written by Jeff Behar, MS, MBA|
Want to look younger and slow the anti aging process.? You can in 12 short weeks! The Muscle Mag Fitness anti aging plan is simple, Follow tip 1 on week 1; tips 1 and 2 on week 2; tips 1, 2 and 3 on week 3 and so on.....Before you know it you will look better, feel better and be on the road to a healthier, youthful you.
Increase your sleep by 10%. You know when you are getting enough rest when you wake up spontaneously without an alarm clock. Sleep deprivation is the number one and most the frequently overlook cause of premature aging. It is important to get good restful REM sleep. This means remove all distractions within your room. This includes all light sources. By sleeping in total darkness you are more likely to reach REM sleep quicker and get a more deep and more restful sleep. Getting enough good sleep is an essential part of good health and also an essential part of any comprehensive anti-aging plan.
Increase your internal release of growth hormone. You can increase your growth hormone levels through better sleep, better diet (less processed foods, less saturated fats and less carbohydrates), less stress and through resistance training. In regards to resistance training, the best way to increase growth hormone levels is through strength training combined with cardio training. Work out your large muscle groups (the legs, the back, the chest) two to three times a week for aproximately fifteen to twenty-five minutes each body part. Also include intensive aerobic exercise 30 minutes a day every day to maximize the effect. Additional benefits of such an exercise plan includes enhanced cardiovascular health, better skin, less wrinkles, better management of blood sugar, prevention of type 2 diabetes, osteoporosis and osteoarthritis, delay onset of dementia, delay on set of Alzheimers Disease, menopause and andropause.
Reduce your stress by 50%. Stress kills. It elevates blood pressure, risk of cardiovascular disease, and raises cortisol levels, a pro-aging hormone. Develop a personal stress release plan like meditation, deep breathing exercises, weight lifting, yoga, pilates, massage, dancing, aromatherapy, a nice walk, music appreciation, or even a warm bath.Increased Pure Filtered Water Consumption. Water consumption should be inctreased to at LEAST 16 glasses of pure water per day. Also, by adding a filtering system with a remineralizer to your tap water you can ensure that you are getting high quality water devoid of low level toxins that are being found in the public water system. These low levels toxins not only include heavy metal, bacteria and other poisons, but studies are also showing that tap water contains many different prescription drugs and hormones that our domestic water treatment facilities are unable to remove from the water system that is supplying your home. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, cause cramping and slow muscular response. Mild dehydration is also one of the most common causes of daytime fatigue. How common a problem is this in the US? Estimates are that seventy-five percent of Americans have mild, chronic dehydration. This is alarming since proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions. Start the morning with 2 full glasses of water to rehydrate, as well as detoxify your body. Drink water throughout the day. Water has many health benefits. Health benefits include:
Avoid eating and drinking from plastic products. Bisphenol A (BPA) is a plasticizer present at low levels in mineral water bottles, inside soda cans, inside platic lined food cans and commonly used in food packaging. A recent U.S. Center for Disease Control and Prevention study found trace amounts of BPA in 95 percent of urine samples collected from American adults. Higher levels of urinary Bisphenol A is associated with type 2 diabetes, cardiovascular disease, and liver-enzyme abnormalities, according to a study in the September 17, 2008 issue of of the Journal of American Medical Society. This study is being released early to coincide with a Food and Drug Administration (FDA) hearing on Bisphenol A (BPA) . There are many claims that Bisphenol A (BPA) causes or speeds the development of cancer and birth defects.
Cut down calorie intake by 30%. Decreasing caloric intake has shown to increase longevity. This means decreasing calories per meal; not starving yourself. As you start to reduce your caloric iuntake your body will automatically readjust itself to a lower rate of metabolism and become more efficient in its use of energy as you eat less. There are several benfits to calorie reduction, besides losing weight. There is less wear and tear on your digestive and endocrine systems. In addition, growth hormone release is increased with calorie restriction which helps nprove muscle tone and retard aging. Additionally you are most liukely to find yourself with increased energy after your body adjust to less caloric intake.Get on a alkaline diet. An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes. Proponents of alkaline diets believe that a diet high in acid-producing foods is disrupts this balance and promotes the loss of essential minerals such as potassium, magnesium, calcium, and sodium, as the body tries to restore equilibrium. This imbalance is thought to make people prone to illness According to some alternative practitioners, the shift to an acid-producing diet is the cause of a number of diseases and chronic conditions. A diet that is high in refined and processed foods puts added stress on the body. pH control impacts every biochemical process in the body. When pH balance is off and the blood becomes more acidic and many processes within the body are afected such as:
This eating pattern has been associated with a lower level of low-density lipoprotein (LDL) oxidation - a change in LDL cholesterol (the "bad" cholesterol) that makes it more likely to build up deposits in your arteries. Grains in the Mediterranean region typically contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten without butter or margarine, which contain saturated fat or trans fats.
Increase your green leafy vegetables intake by 40%. At least 10-15 servings a day .They are high in fibers, minerals, antioxidants and low in calories. They also boost the immune system and prevent cancer, the number one killer. Stay with vegetables that are grown above the ground such as Broccoli and tomato and avoid underground vegetables such as potatoes, carrots, and yams.
Reduce trans fat intake by 80%. Trans-fat is commonly found in shortening used to make french fries and commercially prepared fast foods and cookies. It is the number one cause of cardiovascular disease. Not all fat is bad. Your focus should not be to eliminate all fat consumption, but to make wise choices about the types of fat you eat. Fats that are eaten should be fats that contain the beneficial linolenic acid (a type of omega-3 fatty acids). These fat sources include olive oil, canola oil and nuts, particularly walnuts, and certain fish that also contain omega-3 fatty acids. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining. By sticking to the good fats and eliminating saturated fats and hydrogenated oils (trans fatty acids), you will increase your health and lower your risk for heart disease.
Reduce refined sugar, rice, wheat, and corn products by 90%. These are all high glycemic index food. Sugar is a socially acceptable addiction and the number one cause of degenerative diseases associated with aging, including obesity, diabetes, cancer, and atherosclerosis Protect your cells against free radicals 100% of the time by taking in optimum amount of age essential supplements far higher than the RDA. Key age essential nutrients include beta-carotene, vitamin C, E, selenium, magnesium, chromium, and herbs. Avoid iron.
Reduce fruit juice by 70%. Fruit juice contains little to no fiber. Fructose from the juice increases sugar, triglyceride , and contribute to arteriosclerosis, sugar intolerance (Metabolic Syndrome or AKA Syndrome X) , and diabetes.
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