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Gymboss Max Vs Gymboss Interval Timer Review

Quite a while back now I wrote a post about the Gymboss interval timer, which is a great little timer for doing your workouts with. You can clip it onto your belt or put it in your pocket and have it set to either beep loud, beep at a lower tone or vibrate.

People have been searching for this term on my search box on my blog. So it seemed like a good idea to write a review of both of these devices side-by-side so you have an idea of which one may be suitable for you.

Gymboss max


It comes in two colours black soft coat and yellow soft coat. This is the ultimate timer for fitness enthusiasts I would say without a doubt.

It is slightly smaller than the standard model. And has a different layout on the front of the timer, there are three buttons, which are as follows an arrow pointing up, one, which has MS on it and a arrow pointing downwards. The middle button is for mode select and also turns the timer on when the timer is on. You will have a few options using the up and down buttons.

You can scroll to number one, which says interval or scroll down again, and you can go into intervals if you go down another level, you will come to complex intervals after this is the stopwatch function and below that is the option to turn the timer off.

When you select any particular function, and press the MS button this will take you into the programme for setting it up. Once you are there. It is just a matter of using the up and down buttons, to select the time to what you need.

Once you have done that and press the MS button again, this will take you back to the menu. We’re you can recall programme, or you have a choice of saving it. You can save five different times.

If you go into intervals from the main menu. It’s just a repeat of the above process setting the two times two your own needs. This is where it is slightly different to the normal timer to do this on the other one you have to do manually turn the second interval time on or off, whereas on this model you don’t.

Below the intervals setting is complex intervals, which gives even greater functionality to this particular timer as with the other settings. It’s merely a case of scrolling through using the up and down buttons and setting it as you need it.

All in all, you can store up to 15 different programmes. Within each mode, that is five for the interval, intervals and complex intervals. And you can have up to 25 different intervals, which should more than satisfy any fitness enthusiast I would have thought.

This functionality would be very useful for a personal trainer, who has different clients or somebody whom does lots of types of exercises. Such as kettlebell training, HIIT, tabata etc.

One difference of this timer compared to the other is its bleep is a bit quieter. So wouldn’t be ideal in a noisy environment but the buzzer. However, is more powerful. So you would be able to feel it far easier.

Here are the specifications for the Gymboss Max.

  • Up to 25 different intervals
  • Repeat groups up to 99 times
  • Save up to 15 programs
  • LCD Backlit screen
  • Alarm by beep, vibration or both
  • Alarm duration of 1, 2, 5, 9 seconds
  • Belt clip
  • Water and shock resistant
  • 1 year warranty

Here is a video of the Gymboss max showing basic functions


Gymboss standard


This first timer, which is the basic model comes in four colours. You can have black, grey, pink, and green.


You can set this timer for doing single intervals or dual intervals, which is quite handy because you might not want to be doing intervals or just sets of exercises, which could be anything from resistance training with weights or basic exercises. It doesn’t matter, and setting it up is quite straightforward.

To enter the set up on the Gymboss normal timer first you need to turn it on. By pressing the next key press and hold it down to a few seconds, and then it will come on. This this will bring you to the main screen. You will see various things, but this is what you will see when you first put a battery in.

On the far right-hand side, you will see four digits, they will say 01:00 this is your first interval timer. Next to that it says Man, this is the setting for doing manual intervals, the timer is set as you have it now. If you press the button on the right which is the start button. It will count down for a minute and bleep twice.

This means that the interval, has finished, slightly down to the left. You can see some writing that says Alm this is the alarm time and can be set for three different times. These are one second, five seconds and 10 seconds at the bottom left of the screen. You will see something that says BH this means the buzzer is set too high.

If you press the next and change buttons at the same time. This will take you into the setup mode. If you press the change button, whilst in this mode. You will see that you can toggle the bottom timer on and off.

If you press the next button again, you will start to see the first digit on the first interval at the top flashing this is to allow you to change the first interval time. Subsequent presses will take you to the bottom interval, and the process is the same again for changing the relevant digits.

Once you have done that it displays Man in the window, or if you press the next button. It will say auto, press it again and it will say BH this will alter the buzzer setting, then its just a matter of using the change button to get the setting you want and this applies to everything.

Differences between the modes

Manual mode

When you are in manual mode and set the timer for 30 seconds say it will count down 30 seconds and tbeep, and your time up. This is ideal for doing just straightforward exercises where you want to time yourself for just one period of exercise e.g. five minutes.

Automatic mode

When you set the timer in automatic mode and set a time for 30 seconds. You will see on the far left and site two 00’s

these will increment as each 30 second interval finishes, the great thing about this is it won’t stop until you press the start button for a few seconds. So you can just set it going. Do your exercises, and listen for the beeps.

Automatic count down mode

In this mode, we can set the amount of times that we want the timer to do a certain amount of periods of time. So using 30 seconds as an example, we set it up so it says 05 in the box on the left-hand side. And this will give us five 30 second intervals.

We can also use this by toggling the second interval, which we did earlier on. So now using 30 seconds again, we have 30 seconds in the first interval and 30 seconds in the second interval, which will count down five times in between each interval.

It will beep so you know when to change whether it be a rest period or an interval at a higher pace.


If you want to, you can use the timer as a stopwatch it bleeps. When you start it and stop it manually. There is no other functionality. To get into the stopwatch mode from the main screen, press and hold the change button for three seconds. This will put the timer into stopwatch mode on the newer version of the timer. You hold the next button and then quickly press the change button. This will then put you into the stopwatch mode.

The great thing about this timer is you can use it for almost anything, whether it’s walking, interval training, running cycling just about anything you can think of.

And that is it the features of the Gymboss standard model are as follows :

  • 1 or 2 intervals – 2 seconds to 99 minutes
  • Repeat up to 99 times
  • Beep and/or Vibrate alarm
  • Alarm duration 1, 5, or 10 seconds
  • Stopwatch function
  • Secure Belt clip
  • Compact Size (1 ¾ x 2 ¼ x ½ inches)
  • Water and shock resistant
  • AAA battery required

For more information visit

New Study Makes Walnuts Top Superfood

Image by biwook

Nuts are in the news yet again and this time it’s walnuts and all thanks to a new study put together. So much so that they think they deserve a number one slot position.

And quite rightly so,  as we shall see in a report that was put together in the USA at the National Meeting & Exposition of the American Chemical Society.

Health benefits of walnuts

The scientists whom came together and put forward their analysis of walnuts and found that they rank higher. Than any other nuts from a health benefit point of view.

They rank above, some of the most popular nuts, including almonds, peanuts, pistachios and pecans. If you have a handful of nuts it would have double the amount of antioxidants. Compared to any other nuts, but it appears that we aren’t necessarily all nut lovers from what they say.

One of the great benefits about eating walnuts is they contain a lot of high-quality protein, which is ideal for people who need protein in their diets.  But do not want to eat meat such as vegetarians or vegans years, of research has proven that even people who eat peanut butter have far fewer instances of contracting type two diabetes, certain types of cancer and other types of diseases.

Even though there has been research done in the past with other nuts. They have not been compared in-depth until now. So the scientists had a look at all the types of nuts, which were peanuts, almonds, pistachios, macadamias, hazelnuts, Brazil nuts, and pecans. After the data had been compiled, they found unanimously that walnuts were without a doubt, the clear leader.

One of the scientists found that the antioxidants found in these particular nuts were between two and 15 times higher than vitamin E which is quite well known for its antioxidant properties protecting cells from free radicals. One of the researchers said that eating nuts raw is one of the best ways to eat them. As you tend not to lose the antioxidants, which can happen when you roast them.

So if walnuts are so good for us, why we don’t eat them? one of the scientists Vinson says that it could be due to the fact that they are very high in calories, which may put some people off. He goes on to say that really we shouldn’t be too concerned about that fact. The reason being is walnuts have other health properties, they are very high in what is known as good fats.

These, in particular, are mono saturated and polyunsaturated fats, this study as far as I am concerned, couldn’t have come at a better time as I have started to eat more nuts myself. And I have to say I do quite enjoy eating them now. When I was younger we would eat them at holiday times, in particular Christmas.

Nutritional analysis of walnuts

Just so you can get an idea of how good for you, they are. Here is a list of the goodness they have in them. And all you need to do is eat seven walnuts each day to get the benefits from this particular superfood.  So eating that many, there is no need to get worried about getting too many calories from them.

  • High in antioxidants
  • Omega three fatty acids (polyunsaturates & monounsaturates)
  • Manganese
  • Copper
  • Tryptophan
  • Protein

Here are some links to recipes using walnuts in case you don’t want to eat them on their own. And also I have included some videos for ideas as well.

Healthy walnut recipes


Healthy walnut recipe videos


Is Interval Training (HIIT) Fact or Fiction?

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I first read about high-intensity interval training when I was reading a book, although at the time I didn’t know it was referring to this.

It spoke about using a pyramid technique which involved power walking at a certain speed and then walking faster at a higher speed this is where the interval comes in.

Here is what is supposed to happen when you’re walking at a moderate pace you’re utilising anaerobic exercise, which basically means that oxygen is used for fuel as well other things.

However, when you get into the top of the pyramid this is where the anaerobic part of it comes into play.

This is supposed to be the most effective part of the interval this is where your muscles are starting to ache and burn, and you feel as though you can’t give it any more and feel as though you can’t breathe.

This part of the interval is called the anaerobic part the reason for this is because you’re not using oxygen in the process. Exercising this way is supposed to be far more effective than just conventional aerobic exercise.

The main reason for this is you’re pushing yourself harder than you normally would do and increasing your fitness levels far quicker than you would do normally. Another added benefit is that you’re supposed to burn more calories from the after burn effect of it.

However, today I was browsing and came across an article that says that training in intervals is no more effective than training at a constant speed. It’s always interesting to get other people’s opinions on things and have an open mind because things change daily in the fitness/health industry, something which was written say a few months ago can sometimes become obsolete because somebody else has proven the theory otherwise.

Is interval training ( HIIT ) a mere myth?

Here is what was put across in the article as well as the studies, which were mentioned.  The first thing he talks about is if you see websites “with get quick results” “burn lots of fat” “fat burning secrets” then you should be very sceptical.

He goes on to say that all these sound very good and wouldn’t it be great if we did have shortcuts such as these as there is nothing wrong with these in theory.

And as a lot of people do say losing weight or burning calories is simple, you burn more when you’re moving about than when you’re sitting watching television that he says is pretty much it.

However, despite this we are led to believe that there are all sorts of miracle ways of burning extra calories even when we are doing nothing, one of the problems with this is it speaks to people’s what I call the inner lazy person.

Which says great if I buy this course and do what it says, I will burn fat while I am not exercising, I know that’s a crude way of putting it. But that’s basically the type of sales pitch that is used.

The method of HIIT high-intensity interval training came about by the popularity of a book called Body for Life by Bill Phillips. The quote that is used in the book says. This “Not only will interval training burn more calories” “You will burn more after you have stopped exercising”.

Compared to exercising at a slower pace. The author makes references to studies which have researched this particular phenomenon.

However, when the writer of the article looked in his book, he can’t see any references to any of them, but he managed to get a reply from one of his assistants and referred him to a study which was done in 1994 conducted in a journal called Metabolism.

However, in that particular study comparing each group side-by-side, people doing the interval training lost about the same amount of weight as the people who exercised normally.

Not only that they didn’t show much difference in their torsos or upper body, both groups looked the same. There was one minor difference in the low intensity group, for some reason, they gained fat in their calves.

However, despite this HIIT took off really well as trainers found it useful for a lot of their clients. The result of this he says can be seen in gyms where people are speeding up and slowing down on various pieces of equipment like elliptical trainers, exercise bikes, treadmills, etc.

When he sees this, he shakes his head, and goes on to say that it does have its merits for people who want to get fit quickly such as athletes etc. But however, it supposedly doesn’t burn more calories compared to exercising at a normal steady-state.

Apparently fat loss gurus love this type of approach merely because of what it can do as regards the after burn effect or in more technical terms is called EPOC (excess post-exercise oxygen consumption) which in plain english is the amount of calories you burn when you exercise.

However, this so-called theory has been really blown out of proportion in an article which was published in the 2006 edition of Journal of Sports Sciences found that the EPOC was higher after intense exercise but only between six and 15 percent.

And the fitter you are the quicker your metabolism returns to normal this in turn makes the above-mentioned less effective overtime. In another study conducted by the Journal of Applied Physiology found that actively fit people, had a EPOC of or 4.8 percent the lowest case being one percent.

So when you have this particular dynamic in the equation does it really make that much difference? Apparently no it doesn’t if someone runs for a mile at a steady pace for a hour and another person.

Does some interval training say running for 10 minutes speeding up and slowing down, they won’t burn any more calories, even if your speeding up and slowing down. Which is supposed to happen with training by intervals.

Or if you do the same amount of exercise and one does have intervals and the other doesn’t the amount of calories burned will be equal give or take a few.

In some more research in 1997, people were divided into two groups. The researchers also wanted to see if epoc made a big difference when they were training. They took eight men and had them run for 30 minutes, and compared these with a group that did one minute sprints with two minute rest periods combined. Naturally, it took the one minute sprint group longer to complete their workout.

They did burn off slightly more calories than the other group, but it was very marginal about as much that is in a small biscuit if that.

Which he says hardly seems worth the effort, there were a couple of other studies, one, which involved cyclists, and they more or less came to the same conclusion that there wasn’t a significant difference calorie burn wise within a 24-hour period.

In conclusion, what was said is interval training is not a magic bullet for burning calories. You are far better off working out for longer periods at a pace that is sustainable to you and enjoy.

As always I am open to what other people think, do you train in intervals and does it work for you? Do you think it’s effective as is made out to be?. As always it’s great to get other peoples opinions in the mix

Source and references:

What is Body Composition and What Does It Mean?

Image credit by healthintotality

When it comes to looking at your particular body shape their merely isn’t just one factor you need to consider there are quite a few.

BMI which stands for body mass index is becoming a bit outdated now. The reason being is it only takes into consideration two factors your overall weight and height so if you are a certain height and weight and have a high muscle to fat ratio.

You could be considered obese another thing we don’t tend to think about too much is visceral fat.

People tend to think just because you are thin you may have no cause for concern but the reverse is true even though you can have a medium frame size you can still have high levels of visceral fat.

This is another reason where the BMI tends to fall over, people have been put into EMR  (electro mechanical resonance) machines, and you can actually see their visceral fat even though they have a reasonable frame size.

When we tend to be going through a process of trying to lose excess weight we can tend to become a bit paranoid about getting on the scales and not seeing many movements, which at times can play havoc with our emotions.

However, I would say it is far more important to look at overall physical changes rather than what the scales say. It’s the simple things like taking your measurements of your arms waist, etc and seeing if there any changes as well as how well your clothes fit you.

What body composition consists of

  • Body water
  • Bone density
  • Muscle mass
  • Visceral fat
  • Body fat

Ideal body composition

Let’s take a brief look now and see what these particular measurements should be.

Body water

According to a site that sells body composition monitors and is known the world over an ideal amount of body water for a healthy male is between 50 and 65 percent for a female it is 45 to 60 percent.

Why is water so important then? Because it is a very large percentage of what we are made from our bodies are made from between 50 and 65 percent of water. Not only that it does have some quite important functions in the body.

It helps with the following:

  • Regulate body temperature
  • Removing waste products from our bodies
  • The transport of nutrients, oxygen and glucose to our cells
  • Moving metabolic waste from the body as well as toxins

Overall you’re looking for a higher body water percentage if yours is particularly low then you need to drink more water because being dehydrated isn’t that good for you.

If you are dehydrated, you may experience the following symptoms.

  • You might have nausea
  • Suffer from headaches
  • Constipation
  • Your overall body temperature may be higher

Bone density

There isn’t a particular ideal reading for this measurement but the higher it is the better. Why is that you may ask? The reason quite simply is this when you exercise and start to build muscle your bone density starts to change as well. A result of that is healthier and stronger bones. It’s also quite important to have plenty of calcium in your diet to encourage bone growth.

Muscle mass

There isn’t a measurement for this either, but it is a fairly important one the reason being is muscle is active tissue and unlike its counterpart fat it does nothing. Hypothetically fat is like a couch potato that sits and watches a lot of television, whereas muscle is active tissue as it tends to grow the more you exercise it. The more muscle you tend to have the better as this will use up calories which fat doesn’t. Fat just adds to more fat.

Visceral fat

There isn’t a particular measurement for this as well, but if you have some body composition monitors scales then there is a reading that will tell you what it needs to be.

What is visceral fat? Visceral fat is the internal fat which tends to cover muscles as well as your organs the only way you would be able to see this is if you had a full body scan in aEMR machine.

The important thing to note about this is it is, one of the more bad fats, and if you have it, can lead to problems later in life such as diabetes and both fat and thin people can have it so don’t be fooled if you have a reasonable body frame.

Body fat percentage

This is your overall body fat, which encompasses not only visceral fat but all the fat in your various parts of your body fortunately there is a healthy range for people to follow, which is as follows.

If you haven’t got some body composition monitors scales, then it might be worthwhile investing in some so you can monitor your progress, and it’s quite fun and exciting watching the numbers change as you get fitter and healthier.

Would Becoming a Monk Help You Have Better Workout Results?

Image by hellotaotao

Have I finally lost the plot you may ask with such a odd headline, no, I haven’t just yet, but I am working on it. I suppose now you are having visions of seeing monks alongside normal people who work out and have better defined bodies.

Well, it may not seem as strange as it sounds as we are about to find out. It all revolves around one thing, meditation in case you are not familiar with its health benefits, here are some of them.

  • Can help with lowering cholesterol
  • Can help to lower blood pressure
  • Helps you to live more in the moment
  • Can help with managing stress and depression
  • Can help with concentration and focus

One of the great things about meditation is it helps you to connect with yourself on a very deep level. However, that is another matter. The reason to meditate is it helps to lower your levels of cortisol the stress hormone, boost your levels of testosterone and your growth hormones after training.

So if you’re looking to boost your workout results why not give meditation try after all you have nothing to lose. Now let’s take a look at how meditation and reducing stress hormones, etc are related.

Meditation and stress hormone studies

Research which was done at Maharishi University of Management, had a look at relationships between how your body reacts to stress stimulus, training and how meditation can help. When you are presented with a stressful situation your cortisol levels will rise up to a point and then stop there.

This is where the problem starts if you have high levels of cortisol in your body it has a double whammy effect it lowers the levels of testosterone and growth hormone. If you don’t have any exposure to stress and then have a mild exposure to it than your levels of the both above-mentioned hormones will rise.

What the researchers wanted to know was would meditating have a long-term effect on these particular hormone’s the reason being is because transcendental meditation is supposed to be very good in helping people who have continuous stress.

So to put the theory to the test the researchers had two groups aged between 18 and 34 one group meditated using the transcendental meditation [TM] for four months, while the other group did simple relaxation techniques/exercises.

Before the meditation and afterwards the researchers exposed the participants to a physical/mental test and then took measurements of their cortisol levels. The transcendental meditation group had lower cortisol levels overall but after the test it was shown to be higher than the group which did the simple exercises.

After two months though it was found that the group that were meditating had higher levels of growth hormone and testosterone compared to the simple exercise group. They did more tests after four months and more comparisons the simple exercise group had lower levels of the good hormones.

Whereas the meditation group had no change whatsoever from the other two months prior. So the researchers concluded that transcendental meditation helps to keep continuous stress under control so therefore when your body is put under some short-term stress it isn’t affected so much.

And this is why it is supposed to be beneficial when you are working out this to me represents a groundbreaking piece of research because if you are constantly stressed it can be hard to lose weight you are far more likely to gain it and over eat.

It has certainly made me think about starting to meditate again as at one time I was doing it on a constant basis but now perhaps it’s time to restart again.

Do you meditate yourself and would say that it does help if you’re not continually stressed in helping your weight loss and diet efforts? It would be great to get some feedback about this particular topic.

Source and references:


The Major Health Benefits of Eating Almonds

Image by notahipster

I don’t know about you but nuts aren’t something that I used to eat on a regular basis but just recently. I have decided to make some changes to what I eat on a day-to-day basis.

A long time ago I used to eat dry roasted peanuts, which are okay in moderation but of course there are other healthier alternatives which contain more of the healthier fats which your body can put to good use.

Almonds score very high on those particular factors the only real downside is they are quite high in calories, but you probably won’t need to eat that many in order to gain benefits from them.

You could always combine them with other foods or make something with them with a recipe.

Nutrition analysis of almonds

Here is what they have in them nutrition wise, they are high in the following:

  • Magnesium
  • Copper
  • Riboflavin
  • Vitamin B2
  • Phosphorus
  • Manganese
  • Tryptophan

Health benefits of almonds

If you’re somebody who has high cholesterol levels (LDL ) then switching to eating almonds would be a good choice as they have excellent cholesterol-lowering properties.

Even though they are high in fats do not be put off by this when we look at the labels when we are shopping and see red in one of the quarters of the health circle which represents fat.

We tend to think that it may be harmful to us which in this case isn’t true these particular type of nuts are very high in mono saturated fat’s which are the ones that help with heart health.

Studies involving almonds and nuts

Five big studies conducted around nuts, which were the Nurses Health Study, Iowa Health Study, Adventist Health Study and Physicians Health Study. All found that the precipitants that ate nuts were far less likely to have cardiovascular health problems, compared to those who didn’t.

In the data that they got back from the nurses study, they found that when people substituted nuts for carbohydrates, those people were 30 percent less likely to have problems with their heart health later in life.

They found an even more impressive statistic when participants substituted nuts for foods that contained saturated fats such as meat and dairy foods they had a whopping 45 percent gain of having any problems with their heart.

A study which was published in the British Journal of Nutrition, took 12 people, which had high levels of LDL cholesterol, after two weeks of adding almonds into their diets their cholesterol levels had come right down, which is brilliant in such a short space of time.

One particular thing to note about this is they had significant drops in small dense LDL , which is the cholesterol associated with cardiovascular problems (heart health).

In one particular study which was put together by the Journal of Nutrition, the researchers did the following experiments. They gave 15 healthy people five different types of meal which had the following.

They all had in balance equal measures of carbohydrate, fat and protein. Here in detail is what they ate, which consisted of three test meals, meal one was rice and potatoes, almonds and bread and finally two basic bread meals.

Before and after they had eaten the researchers took blood tests to see what effect each meal had on their blood. And here is what they found with the people that had the almond meal had higher levels of protective antioxidants in their blood compared to those who hadn’t eaten them.

Not only that the people who ate the almond’s had lower blood sugar and insulin levels compared to their counterparts. So here are plenty of reasons to go nuts about nuts pardon the pun. In case you are struggling for ideas for what to do with almonds, here are some links and videos to keep you going. And remember is never too late to switch to a healthy way of eating.


Super-healthy almond smoothie recipe

Cinnamon Almond Fruit Salad

Healthy Almond Snack Mix Recipe

Rosemary Roasted Almonds


Source and references:

What Would Happen If You Drank One Energy Drink after Another?

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110258650_7024c7ddba_mThere are quite a lot of energy drinks on the market these days one of the names whom you might be familiar with is Red Bull amongst others, there are quite a few of these about.

They can have varying amounts of caffeine in them depending on which one you drink Red Bull has 150 milligrams of caffeine, which you would find in two cups of coffee.

Others have between 120 milligrams and 160 milligrams, which is a reasonable amount of caffeine. Caffeine is in a lot of soft drinks we have these days and in other products as well.

So what would happen in a controlled experiment using a newspaper reporter as a guinea pig if he drank one of these high caffeine drinks one after another? We are about to see.

At the beginning of the experiment, the reporters blood pressure and pulse were normal his heart rate was 84 beats per minute.  And his blood pressure was measured at 138 /79.

The first can

From what he says he didn’t feel that much different but the instruments told a different story, they measured a rapid increase in both heart rate and blood pressure overall.

He was sitting in a chair relaxed and said he didn’t notice that his heartbeat had increased. His pulse was now at 94 beats per minute, and his blood pressure was 148/92.

The second can

Drinking the second can he said he felt he was struggling now and felt quite bloated with drinking the first can.

As far as measurements are concerned both his heart rate, and his blood pressure continued to increase.

After this can his heart rate is 97 beats per minute, and blood pressure is 149/105

The third can

At this stage, he now says that he is starting to feel quite dizzy and nauseous as well, and struggling to get through the can in the 10 minutes which he is allowed. Surprisingly, his heart rate does stay the same but his blood pressure continues to climb.

His heart rate is now 96 beats per minute his blood pressure is now 155/55.

The fourth can

After drinking two litres of this particular energy drink, he says he had to go to the toilet a lot and can’t walk in a straight line. He feels very gassed and his head is what he describes as banging.

He now says he feels far from energised and feels run down and tired. His heart rate now is 98 beats per minute his blood pressure is 153/101.

The fifth can

His vital statistics are at quite alarming levels, he fails the coordination test dramatically. The doctor decides to end the experiment.

His heart rate on the final can is 106 beats per minute, and his blood pressure is 160/one over four. After the experiment finishes, he has this to say he was glad that he had a bucket with him nearby.

He is sick when he gets home and stays in his bathroom for the remainder of the evening. In bed, he says he can feel his heart racing.

The next day he can’t face having his breakfast and feels off-colour all morning. He says he will never drink another energy drink ever again he says it wiped me out.

Please note this experiment was done under strict supervision and is not something I suggest you do just to see how it would affect you. The whole reason writing this particular post is to highlight what could happen if somebody tried to do this and also to highlight what effect caffeine, especially too much of it can do to you.

Five New Unknown Super Foods

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When you get into a routine of habitual eating it can become a bit boring when you are eating the same foods day in day out. So it makes a refreshing change when foods come along that you may have not tried or may not even heard of.

So whilst reading a well-known tabloid newspaper that we have delivered in this country they had a small piece talking about these particular new super foods.

So I thought people may be interested in what they were I certainly haven’t heard of any of them before.

So here they are.

1. Black Rice, I have heard of brown rice, which is better for you than white rice as it contains more fibre. Here are the benefits of black rice, it supposedly has more antioxidants than blueberries contain, as well as more fibre and high levels of vitamins E.

In various studies they found that it helps to protect your arteries, as well as protecting your DNA from damage, which may in turn stop cancer. Looking at a picture of black rice the grain does look a lot longer than normal rice.

So this could be a new food that you could add to your shopping basket.

2. Lychees, If I was to describe these, they look like small satsuma’s with small lumps on the outside a bit like Kiwi fruit except more pronounced. The health benefits of this particular super food are they are high in a particular thing called polyphenols which could help prevent the onset of cancer.

They have fantastic weight loss properties each one is about 10 calories each, and they have high levels of vitamin C compared to an orange.

As well as this they have high levels of potassium and phosphorus so they are good heart foods.

3. Purple Asparagus, this particular super food is great news for people with blood sugar problems, i.e. diabetics, and it could also help people who have been diagnosed with pre-diabetes. One serving of this contains 60 percent of our annual daily intake of folate.

This can help to keep down levels of amino acids which in turn can lead to heart disease or stroke.

4. Aronia Berries, If you saw some of these in a supermarket you might be mistaken for thinking that they look like blueberries, however they have far more benefits than their similar looking counterparts.

These berries have three times the amount of antioxidants that mop up free radicals in our bodies which in turn over time can cause cell damage. They have the following high levels of vitamins C and B, as well as folic acid. And they are now being grown in this country in Wales .

5. White Chia Seeds, Apparently the plant whom these come from produces both black and white seeds, if you have two tablespoons full of these then you will be eating high levels of potassium as well as calcium and omega three facts.

They have high water absorbency properties, which will dampen your digestion and make you feel full for a long period of time. 

Are there any particular foods that you eat that you would class as super foods? I have been eating more fruit recently with a more wide variety than before. I used to eat pears, bananas, and oranges and apples occasionally.

But decided to try some different types of fruit I recently have tried Kiwi fruit, mangoes, and dried apricots and like them all.

Do you have a particular list of fruits or super foods that you eat? It’s always nice to get a different perspectives from other people it makes eating a bit more interesting and fun. I am discovering that there are lots of foods that I don’t even know existed how about you?

The Exercise Afterburn Effect Revisited Part Two

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Quite a few years ago now I wrote a post called does the exercise after burn effect work which was based on a study done by (Exercises and Sport Sciences Review April 2009).

As you can see this study was done in April 2009 it is getting on for being nearly two years old.

The only problem with studies is they don’t always go into great detail sometimes, and they can tend to contradict each other.

If you want to read the findings in the post from the older study click on the link above it will take you to it. So here we are in 2011 with a new study. Based on the exercise after burn effect this study was done by Medicine in Science in Sports and Exercise.

In this particular study, they used a machine called a metabolic chamber, if you have never seen one of these you lie down in it, and your metabolic rate can be measured at rest or after physical activity.

They say in their introduction that a metabolic chamber has not been used before to measure calorie expenditure before and after exercise in a study environment such as this one.

What they were trying to investigate was this somebody would cycle for 45 minutes at a high intensity and then monitored in a 24-hour period to see if there was any additional calorie expenditure, in the rest period they would be inside the metabolic chamber.

They had ten male subjects whom were aged between 22 and 33 years of age. They had two chamber days, which were an exercise day and a resting day, on the exercise day the participants did 45 minutes of intense cycling.

Their activities throughout the day were carefully monitored so there were no inconsistencies, which would interfere with their overall results.

In the conclusions from the data, they got back from being in the chamber etc. Here is what the researchers found out even after exercising for 14 hours afterwards the participants were still burning calories even though they had stopped exercising after this period of time.

Overall they burned 519 calories during the exercise, and 14 hours later managed to burn a further 190 calories. So there you have it there does seem to be an exercise after burn effect.

Not so long ago I watched a programme on BBC television in the United Kingdom , called Ten Things You Need to Know about Losing Weight

If you haven’t watched it I highly recommend it because the researcher in the programme did some exercise on a treadmill, for quite a long period of time and his metabolic rate was measured quite some hours afterwards.

So to benefit from this you need to get a 45 minute intense exercise program and then you can reap the benefits of the after burn.

Pregnancy and Putting Protein on the Table

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154017705_083d825445_mThis is a guest post by George Tempa of

Pregnancy is a very amazing experience for the woman, but it is also very hard on her body.

Though the female of almost every species has been built to accommodate forming new life, the body can use a little help during these times in order to keep mum and baby healthy throughout the whole process.

During the first trimester of pregnancy, the baby is going through rapid changes; morphing from a small egg into millions of tiny cells.

Each one of these cells uses simple and complex proteins to build the structures it needs to continue growing, expanding, and dividing.

The woman’s body has many sources of protein that can be cannibalized to provide the proteins for baby’s needs, but mum needs those proteins too.

Naturally, the baby will take whatever it needs leaving the pregnant women’s body to fend for itself. In order to have a safe and healthy pregnancy, and increase in protein intake is in order.

That doesn’t mean you have to suck down protein shakes every mealtime, but it does mean you may need to increase the amount of protein consumed in a day. You can enhance your protein intake by consuming protein bars. Drinking protein shakes, or eating foods rich in proteins, like well cooked red meats, and poultry.

Though fish is an excellent source of protein, consuming fish isn’t recommended during pregnancy.

Protein is one of the most important building blocks of life, so make sure your body has enough to build baby, and to keep mummy healthy, strong, and active.

Post pregnancy and onwards is equally as important with healthy and balanced meals providing the right nutrients that can help stave off colds, infections and helps develop the child.

Your body uses protein to build and repair tissues. In addition it is used to make enzymes, hormones, and a plethora of other body chemicals. Protein is a fundamental building block of bones, muscles, cartilage and skin.

So what should the balance of protein be at this stage? For children aged two to six, most women, and elderly people, the experts recommend two daily servings for a total of 5-6 ounces.

For the active family, especially those with small and school aged children, meals high in protein should be an important part of each day. There are many TV adverts that praise the amount of protein in a specific brand of chicken nuggets, or the amount of protein in a certain brand of breakfast cereal or snack bar.

Protein has become the new super supplement, and there are real benefits to consuming healthy proteins regularly.

So how do you get more protein into the family diet without creating protein overkill? Why not get creative in the kitchen?

Before setting out on your bi-monthly grocery trip, you should sit down and do a little research on the common foods that contain high levels of protein. These foods include; meats, fish, some grains, and soy.

In order to create a menu high in protein, you should make protein the main part of each dish. Grilled chicken, pan seared fish, roast pork, braised steaks, and scrambled tofu are great main dishes that are easy to make and remarkably inexpensive (if you know where to shop, and stay away from the more expensive cuts).

After the protein rich main dish, you can add a side with a moderate amount of protein like brown rice. Every balanced meal should have a vegetable or fruit as a side, so adding a side of broccoli, mixed veggies, grilled veggies, or a fruit salad (especially tasty with fish), will balance the meal and add another tasty part to the meal.

You can increase your active family’s protein intake in simple and tasty ways. Get creative, and stay healthy!

MyProtein provide a wealth of information on how to stay healthy through a sensible eating plan,for those that want to improve or create a better quality of life all round. sports nutrition manufacturer and supplier to the UK and European market.