Do you need extra motivation to lose those extra pounds you've put on over the last year? Are you frustrated that the weight just doesn't seem to come off like it used to?
Start the new year off right! Not only lose weight but LEARN why you lost the weight so you never have to pay for a "FAD Diet" again... correct knowledge is power, internet sites are NOT references and most contain misinformation. This quarterly contest I oversee is a doctor run, scientifically based, program that measures overall percentage of body fat lost over a 3 month time period to decide the winner. The winner receives a "Spa day and complete makeover to show off the new and improved you!"
In the past, the winners have lost from 10-11.5% of total body weight in 3 months which translated to between 18-28 pounds!! This contest is perfect for those people that need an extra bit of motivation to push them over the top to lose those extra pounds they promised themselves they would lose. For more in depth details and how to sign up, go to the Living Life Lighter website focused on WEIGHT LOSS BROOKLYN Or call 800.980.9172
Let Dr. Gordon teach you how to eat out properly, shop for food, meal plan, start a basic exercise program, pick the right foods, and much more! Learn more about your body composition, click on CHECK YOUR BMI to enter your vitals to calculate your BMI. Remember, 25 or less is normal, 25-30 is overweight, 30-35 is obese, and 35+ is morbidly obese. Then make an appointment to get your body fat tested in the office, you're only responsible for your copay! Get an individualized NUTRITIONAL PROGRAM or combination of nutrition and an exercise protocol; which could be completely covered by your insurance. Just follow the MEDICAL INSURANCE CHECK link to see if you qualify, and get started on your goals right away!
Dr. Gordon Kuang C.S.C.S.
Showing posts with label Health and Wellness. Show all posts
Showing posts with label Health and Wellness. Show all posts
Tuesday, April 20, 2010
Friday, May 15, 2009
Sports Injury 101, Injury Prevention Brooklyn, Injury Care Brooklyn, Chronic Vs. Acute Injury
So you hurt yourself working out and training... so what? What else is new? As my high school coach used to ask me "Are you hurt? or are you injured?" So lets find out if there is cause for concern or if your just whining... Waaaaa
So whats the difference between a chronic or acute injury?
An acute injury is a first time injury OR the first 24-72 hours of an repetitive injury. The most important factor when determining acuteness of injury is inflammation (Swelling), generally the greater the swelling the greater the immediate threat to the body part affected. Chronic injuries are ones that occur often, for example, rolling over an ankle 4 times over 3 years would classify your ankle sprain as a chronic ankle sprain. Chronic injury's don's usually have a great deal of swelling associated with the injury. Chronic low back pain will affect about 85% of the population in they're lifetime, so LEARN HOW TO PROTECT YOUR BACK FROM INJURY BROOKLYN, NY
Injury Care: Ice vs. Heat
Ice: (first 24 hours)
***Always ice an injury if there is swelling***
Just remember the acronym RICE:
R = Rest
I = Ice 15-20 min. on and a hour off and repeat until swelling decreases
C = Compression
E = Elevation (If its an ankle, use a few pillows to raise the leg above chest)
Heat:
Never use heat on an acute injury! This will cause increased swelling of the area!
2-4 days after an acute injury it is safe to put heat on a muscle. Heat will increase blood flow and help relax a muscle. A heating pad is a fantastic investment for anyone active or has arthritis, heat works well on arthritic joints.
Another cutting edge technology in speeding up the healing process and decreasing inflammation is using a COLD LASER BROOKLYN, NY
Seek help from a professional if pain persists or gets worse, if you are experiencing neurological symptoms (Numbness/tingling/radiating pain) seek professional help immediately,
Examples: Chiropractor, physical therapist, orthopedist, athletic trainer, personal trainers.... Aunt Sally is not a professional!
Burnout is also a common cause for incidental injury... Let me share a story with you. I have a friend that works out sporadically but wants to make it into a habit. I asked him what he typically does for a workout and he replied: ‘I usually go to the gym in the morning to do cardiovascular work for 30-60 minutes, and then I go back after work and train for about 2 hours. I do this about 6 days a week during the summer and if I don’t have enough time to go to the gym twice I’ll tack the cardio on at the end of my workout, about 2.5 hours in the gym.
This is a prime example of a regimen that most people would not be able to follow for longer than 2-3 months. Dedicated bodybuilders follow a regimen similar to this and near competition time, believe me, my friends when they competed didn't see much fun in restricting their carbohydrates and working out this long and hard to get ready for show. Plus I avoided them like the plague because lets just say they were not full of smiles. This is a bodybuilder who does this professionally or as a serious hobby, not the common patient just trying to look better and get stronger, more is not always better!
Burn out is a dangerous obstacle that can keep an individual from reaching their full potential. If you only work out hard for 2 months, take a 2 month break, and so on; it is not as effective as being consistent and working out on a weekly routine for a year. It also helps keep you from repeating the first 2 weeks back in the gym when your whole body is aching and you feel like staying in bed because your tired and it feels like you got run over by a truck. Burn out can be manifested in symptoms such as: Fatigue, lack of motivation, and lack of concentration while working out (Are you thinking about your next set of exercises or are you thinking about where you want to go out Saturday night?). Eventually over exercising can lead to a few different negative results: Cessation of exercise, injury, and/or improper form while exercising (“Just going through the movements to say you went to the gym”).
The best injury care is to prevent it form happening, but once its happened be patient and stick to your rehab, just because you feel better does not mean the area is completely healed. I can't list how many patients I have that are re-addressing old sports injuries they suffered in their twenties in their mid 40's because they did not properly rehab that knee when the ACL was reconstructed or strengthen the back when they were diagnosed with a disc bulge 15 years ago.
Injury prevention and care is about listening to your body and being consistent in your rehab exercises.... are we seeing something about consistency in regards to nutrition? Exercise? Lifestyle management? Stress management? etc...? Anyone? Beuller? The best offense is a good defense and by that same concept the best way to avoid re-occurring pain is INJURY PREVENTION BROOKLYN, NY, follow the link to find out if your insurance will help ensure you stay free of injuries and stop the cycle of pain. To stay up to date with the latest treatment and care for NUTRITION AND EXERCISE BROOKLYN, NY, visit the link to connect you to the latest blogs and news related to HEALTH AND WELLNESS BROOKLYN, NY.
So whats the difference between a chronic or acute injury?
An acute injury is a first time injury OR the first 24-72 hours of an repetitive injury. The most important factor when determining acuteness of injury is inflammation (Swelling), generally the greater the swelling the greater the immediate threat to the body part affected. Chronic injuries are ones that occur often, for example, rolling over an ankle 4 times over 3 years would classify your ankle sprain as a chronic ankle sprain. Chronic injury's don's usually have a great deal of swelling associated with the injury. Chronic low back pain will affect about 85% of the population in they're lifetime, so LEARN HOW TO PROTECT YOUR BACK FROM INJURY BROOKLYN, NY
Injury Care: Ice vs. Heat
Ice: (first 24 hours)
***Always ice an injury if there is swelling***
Just remember the acronym RICE:
R = Rest
I = Ice 15-20 min. on and a hour off and repeat until swelling decreases
C = Compression
E = Elevation (If its an ankle, use a few pillows to raise the leg above chest)
Heat:
Never use heat on an acute injury! This will cause increased swelling of the area!
2-4 days after an acute injury it is safe to put heat on a muscle. Heat will increase blood flow and help relax a muscle. A heating pad is a fantastic investment for anyone active or has arthritis, heat works well on arthritic joints.
Another cutting edge technology in speeding up the healing process and decreasing inflammation is using a COLD LASER BROOKLYN, NY
Seek help from a professional if pain persists or gets worse, if you are experiencing neurological symptoms (Numbness/tingling/radiating pain) seek professional help immediately,
Examples: Chiropractor, physical therapist, orthopedist, athletic trainer, personal trainers.... Aunt Sally is not a professional!
Burnout is also a common cause for incidental injury... Let me share a story with you. I have a friend that works out sporadically but wants to make it into a habit. I asked him what he typically does for a workout and he replied: ‘I usually go to the gym in the morning to do cardiovascular work for 30-60 minutes, and then I go back after work and train for about 2 hours. I do this about 6 days a week during the summer and if I don’t have enough time to go to the gym twice I’ll tack the cardio on at the end of my workout, about 2.5 hours in the gym.
This is a prime example of a regimen that most people would not be able to follow for longer than 2-3 months. Dedicated bodybuilders follow a regimen similar to this and near competition time, believe me, my friends when they competed didn't see much fun in restricting their carbohydrates and working out this long and hard to get ready for show. Plus I avoided them like the plague because lets just say they were not full of smiles. This is a bodybuilder who does this professionally or as a serious hobby, not the common patient just trying to look better and get stronger, more is not always better!
Burn out is a dangerous obstacle that can keep an individual from reaching their full potential. If you only work out hard for 2 months, take a 2 month break, and so on; it is not as effective as being consistent and working out on a weekly routine for a year. It also helps keep you from repeating the first 2 weeks back in the gym when your whole body is aching and you feel like staying in bed because your tired and it feels like you got run over by a truck. Burn out can be manifested in symptoms such as: Fatigue, lack of motivation, and lack of concentration while working out (Are you thinking about your next set of exercises or are you thinking about where you want to go out Saturday night?). Eventually over exercising can lead to a few different negative results: Cessation of exercise, injury, and/or improper form while exercising (“Just going through the movements to say you went to the gym”).
The best injury care is to prevent it form happening, but once its happened be patient and stick to your rehab, just because you feel better does not mean the area is completely healed. I can't list how many patients I have that are re-addressing old sports injuries they suffered in their twenties in their mid 40's because they did not properly rehab that knee when the ACL was reconstructed or strengthen the back when they were diagnosed with a disc bulge 15 years ago.
Injury prevention and care is about listening to your body and being consistent in your rehab exercises.... are we seeing something about consistency in regards to nutrition? Exercise? Lifestyle management? Stress management? etc...? Anyone? Beuller? The best offense is a good defense and by that same concept the best way to avoid re-occurring pain is INJURY PREVENTION BROOKLYN, NY, follow the link to find out if your insurance will help ensure you stay free of injuries and stop the cycle of pain. To stay up to date with the latest treatment and care for NUTRITION AND EXERCISE BROOKLYN, NY, visit the link to connect you to the latest blogs and news related to HEALTH AND WELLNESS BROOKLYN, NY.
Tuesday, May 12, 2009
Working Out Smarter! Not Harder! Optimize Your Workouts, Exercise Training Brooklyn NY, Brooklyn Heath & Wellness
I am going to preface this tidbit with the assumption that everyone that works out in whatever fashion (Pilates, weight-training, walking, etc...) is giving 100%, and not, please pardon my language, half-assed. Remember that men naturally have more testosterone then females so by bio-chemical make up a female MUST workout more intensely then a male in order boost testosterone to build the same lean muscle mass as a male... I know, it sucks, but that's the consequence of the ability to give birth to children, higher levels of estrogen and naturally higher level of body fat percentage. This is why many of my female patients complain that it harder to lose weight compared to they're husband even though they are following the same nutritional recommendations I gave them.
You know that person at the gym running on the treadmill every time you’re there—the whole time? Is it you? Clearly they are dedicated and determined to burn calories, but why aren’t they loosing weight? They don’t know the difference between aerobic and anaerobic exercise.
What is Metabolism? Metabolism is the sum of all physical and chemical changes in one’s body. In regards to nutrition and exercise It is a level of energy expenditure, for example: Basal metabolism is the lowest caloric energy requirement for your body at rest, while carbohydrate metabolism is the changes that occur within your body during the breakdown and synthesis of carb’s in the body.
Aerobic metabolism requires OXYGEN and the heart rate to remain within a specific ‘fat-burning zone’ for at least fifteen minutes. Running, swimming and *rowing are just a few examples of aerobic exercise, an effective way to burn the body’s fat storage's.
Anaerobic metabolism does not require oxygen and occurs during physical activities performed for shorter periods of time. Weight or power lifting, *pilates, and bodybuilding are a few examples of anaerobic activities.
* Certain exercises can have both aerobic and anaerobic components, and the intensity level and heart rate at which perform this exercise will also effect its ability to burn fat, learn how to BURN FAT more effectively!
Why It Matters:
Calories are burned throughout the duration of an aerobic work out, for example running. Once the activity is completed, calorie burning also ceases. In contrast, during anaerobic activities, such as resistance training (Weight training), Excess Post-exercise Oxygen Consumption, or EPOC occurs within the body and increases the amount of lean muscle mass present. Studies show that EPOC ensures that calories continue to burn for 24-72 hours, even during the resting and healing phases, which are essential to a successful program. Lean muscle makes you stronger, helps prevent injury and as a result improves your overall health.
To make the most of your workout, it is recommended that aerobic exercise be performed after anaerobic activities because the combination is more effective than either alone. Also, finding an activity that you enjoy and are passionate about will keep you motivated. Martial arts, yoga, pilates and most sports are just a few examples of activities containing both aerobic and anaerobic periods of exercise. Also consider enlist the support of a professional who can help monitor your progress by measuring your body fat. Any questions, please feel free to contact me! Learn the tricks to PERFORMANCE ENHANCEMENT by following the link or calling 800.980.9172 to talk to a staff member and set up a time to discuss how to reach all your health goals.
Dr. Gordon
You know that person at the gym running on the treadmill every time you’re there—the whole time? Is it you? Clearly they are dedicated and determined to burn calories, but why aren’t they loosing weight? They don’t know the difference between aerobic and anaerobic exercise.
What is Metabolism? Metabolism is the sum of all physical and chemical changes in one’s body. In regards to nutrition and exercise It is a level of energy expenditure, for example: Basal metabolism is the lowest caloric energy requirement for your body at rest, while carbohydrate metabolism is the changes that occur within your body during the breakdown and synthesis of carb’s in the body.
Aerobic metabolism requires OXYGEN and the heart rate to remain within a specific ‘fat-burning zone’ for at least fifteen minutes. Running, swimming and *rowing are just a few examples of aerobic exercise, an effective way to burn the body’s fat storage's.
Anaerobic metabolism does not require oxygen and occurs during physical activities performed for shorter periods of time. Weight or power lifting, *pilates, and bodybuilding are a few examples of anaerobic activities.
* Certain exercises can have both aerobic and anaerobic components, and the intensity level and heart rate at which perform this exercise will also effect its ability to burn fat, learn how to BURN FAT more effectively!
Why It Matters:
Calories are burned throughout the duration of an aerobic work out, for example running. Once the activity is completed, calorie burning also ceases. In contrast, during anaerobic activities, such as resistance training (Weight training), Excess Post-exercise Oxygen Consumption, or EPOC occurs within the body and increases the amount of lean muscle mass present. Studies show that EPOC ensures that calories continue to burn for 24-72 hours, even during the resting and healing phases, which are essential to a successful program. Lean muscle makes you stronger, helps prevent injury and as a result improves your overall health.
To make the most of your workout, it is recommended that aerobic exercise be performed after anaerobic activities because the combination is more effective than either alone. Also, finding an activity that you enjoy and are passionate about will keep you motivated. Martial arts, yoga, pilates and most sports are just a few examples of activities containing both aerobic and anaerobic periods of exercise. Also consider enlist the support of a professional who can help monitor your progress by measuring your body fat. Any questions, please feel free to contact me! Learn the tricks to PERFORMANCE ENHANCEMENT by following the link or calling 800.980.9172 to talk to a staff member and set up a time to discuss how to reach all your health goals.
Dr. Gordon
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