The Miracle of Oat Bran and Its Health Benefits

Oat Bran and its' Health Benefits

The Miracle of Oat Bran and Its Health Benefits

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The Top 5 Best Exercises For Total Body Fitness

What if I told you that you could get in the best shape of your life even if you didn't have time to exercise, even if you were busy, and even if you didn't know where to start?

The Top 5 Best Exercises For Total Body Fitness

There are many exercises that can give you results, but if you want fast results, it's best to focus on the very best exercises for total body fitness. Although these exercises are well-known, you might not have realized their importance in developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms. Or you may not know how to incorporate them into your routine - until today.

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The Top 5 Best Exercises For Total Body Fitness

Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats. Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core). The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard "full" pushup, start with the "modified" version on your knees. Then work your way toward doing regular pushups. EVOLUTION OF THE PUSHUP: Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall. Counter Pushup: Pushup leaning from the edge of a counter. Knee Pushup: the standard "modified" pushup on your knees Feet Elevated: you've now reached the regular pushup level, congratulations!
Other pushups that rule:

The Top 5 Best Exercises For Total Body Fitness

Wide Hands - Place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles.

Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you're a man, you need to be able to do this one.

Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you're good. To help you succeed in mastering this pushup, you can first use your toes to help you "crawl" the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall.

It's wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn't mean women can't do them! In fact, you should be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival.

For men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms.

For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future "ultimate" goal to do at least 3 pullups and 5 chinups.

To get started, use the assisted pullup machines at the gym, or follow the following routine:

Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can't hold yourself any longer, lower gently in a slow and controlled manner. Do this 5 times. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there. Hang from a bar and see how far you can pull yourself up 5 times in a row.

Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example).

For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight).

To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold in this position for 30-60 seconds, then slowly lower yourself to the floor and rest for 15-30 seconds. Repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up.

So there you have it, 5 powerful exercises that every man and woman should include in their routine for functional fitness and increased strength.

For more information please visit: http://www.FredericPatenaude.com

The Top 5 Best Exercises For Total Body Fitness

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Oat bran has been my BRAN of choice for over 30 years! My standard breakfast comprises half a cup of it , half a cup of muesli, diced fresh fruit and either rice milk or oat milk. Food fit for a king! A source of great energy, health, vigour and endurance, and it keeps me going at full speed for at least 5 hours!

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The Miracle of Oat Bran and Its Health Benefits

What is Oat Bran?

The Miracle of Oat Bran and Its Health Benefits

It is the edible, outermost layer of the oat kernel. Oats have been recognized as a food and an herb. Like oatmeal, it contains B complex vitamins, protein, fat, minerals, and heart healthy soluble fiber. When eaten regularly, oatmeal and oat bran may help to lower total cholesterol levels by 25 or more within a very short time period (one to three months). In addition, oat bran can help to reduce the bad LDL and raise levels of good HDL cholesterol.

Oat bran is rich in a soluble fiber called beta-glucan. Several trials have shown that oat bran supplementation can significantly lower cholesterol levels in people with elevated cholesterol, but only slightly in people with healthy cholesterol levels. Breads containing oat bran may, therefore, be beneficial at lowering elevated cholesterol. Prior to commencing the use of this wonder food my cholesterol was very high, but within 2 years it was reduced to a very safe level. and has stayed there. One very important point about OAT BRAN is how kind it is to one's digestive system - when I first tried wheat bran it caused bloating and very acid stomach, but the OAT BRAN has never been anything but very kind.. 30 years and no discomfort...YIPPEE!

Health Benefits

Cardiovascular Disease

Soluble fibre from oats lowers cholesterol levels in the blood. Consuming 3 g of soluble fiber from oat products per day (provided by three 28 g servings of oatmeal or one large bowl of oat bran cereal) has been shown to decrease total cholesterol by approximately 1.8. It is estimated that a 1 reduction in total cholesterol could lower the incidence of coronary heart disease by around 2. Some studies suggest that oat consumption may reduce blood pressure.

Diabetes

Oats reduce blood glucose and insulin responses. Control of blood glucose and insulin levels is essential in prevention of many of the complications associated with diabetes.

Athletic Performance

Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested shortly (45 minutes - 1 hour) before prolonged endurance exercise (> 2 hours) of moderate intensity.

Immune Response

Preliminary studies suggest that beta-glucan from oats may enhance the immune response. Further research is required to investigate the potential immune-boosting effects of oats however.

What is the Difference between Oat Bran and Wheat Bran?

Wheat and oats are cereals but their grains are rather different. Both contain a germ and a large amount of starch. The starch provides the energy reserve for the germ as it sprouts to produce a new plant. The starch reserve is called the endosperm which we use for energy when we eat oat porridge, muesli, or the flour from wheat. Oat grain differs from wheat in that it contains about twice as much polyunsaturated fat. The most noticeable difference is in the outer coat and in the fibre of the grains. Wheat contains a layer of cells called the aleurone which separate the seed coat from the endosperm. During milling, the aleurone and the seed coat are broken apart and very little starch remains. In oats, the aleurone layer contains much more water-soluble fibre and the cells reach down into the endosperm. During milling the oat bran that separates contains aleurone cells, seed coats and starch. Wheat bran is a very good source of dietary fibre as it is not soluble in water. This gives wheat bran its main beneficial action of being a good (and cheap) laxative - because the fibre increases the mass of the stools.

Brief History

How things have changed! The ancient Greeks and Romans celebrated the laxative and satiety value of OAT BRAN and wholemeal breads, but a century ago, fibre in the diet was thought to be harmful to the body. It was believed to interfere with the absorption of essential nutrients from food and also increase bacteria in the bowel, so nutritional thinking in those times dictated the total removal of the bran and the germ of grains. As a consequence, for over 100 years we were a sluggish bowelled and constipated race

Important Note

It is important to realize that one food product in the diet cannot be expected to create optimum health or lower cholesterol levels by itself. Consumers must also reduce the intake of their total and saturated fats. The value of porridge or muesli for breakfast is improved if it replaces more fatty food.

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The Miracle of Oat Bran and Its Health Benefits