Five For Fat


It's simple, if it jiggles, it's fat.
Arnold Schwarzenegger

If you are one of those people who find that the only way to look thin is to hang out with fat people... then here are five simple and usually not thought of things you can do right now that will help you to burn off some of that extra flab...  


1. Water When Waking... 
 
Your  metabolism is one of our most important things for your goal to fight the extra fat!!!  Getting in the habit of drinking 2 big glasses of cold water when you wake up, cranks the calorie burning mechanism(s) into gear and one other bonus is you have already started to burn calories but haven't taken in any calories yet...  . Also, 75% of the world is dehydrated  so this habit also re-hydrates your body after a 6 to 8 hours of body functions that use a lot of water while you sleep...  Kill a lot of birds with one stone or rather with 2 glasses of water!!!

2. Good Morning Fat Cells (highly active in the morning)

There are some professionals that still think otherwise but my own findings and personal experience tell me that I am able to burn off a lot more fat in the morning than any other time of the day... Exercise and then eat the most important meal of the day works wonders for energy levels and also for keeping the excess fat off of the belly!!!  Yes, carbs are not scary when you exercise and eat most of your daily carbs in the morning!!!  

Fat cells can absorb carbs and store them as fat for future use due to the spike in insulin (a hormone that effects the way we absorb and process calories)  but not as readily when vigorous exercise is done first and before eating in the morning...   (Findings also suggest that the majority of people who exercise in the morning are more likely to continue to exercise than those who don't exercise in the morning) 

3. Shorter and Intense Exercises  
   
   Have you ever seen pictures side by side of a marathon runner and a 100 meter sprinter? Don't get me wrong... marathon runners are amazing athletes... But for the regular Joe and Jane out there... running and or even jogging many miles a day, though good for your heart, is not so good for the body, joints and losing fat... 
Research has shown that small spurts of intense exercise goes  a lot further in respect to losing that stubborn fat than does long cardio exercises like running or jogging hours at a time...  

When thinking about losing fat, many people don't realize that long distance running and long intervals of cardio exercise  that exceeds 60 minutes kicks a hormone into gear that starts to burn muscle more than fat... Cortisol is the muscle burning hormone which actually burns muscle instead of the fat making it even harder for people who are not marathon runners to lose unwanted body fat... Some people lose some weight this way but not a lot of body fat and if the body burns muscle as well, your body metabolism slows down and gaining your weight back plus more  tends to happen in many of us... (Myth: muscle weights more than fat!!! NOPE!!!  A pound of muscle and a pound of fat weight "a pound". The difference is that a pound of muscle is more dense and takes up less space... Muscle also boosts our metabolism and burns calories 24/7 so it is a good idea to have more muscle...   
 

4. Fats Don't Make You Fat  

Eating fat won't make you fat.

Did you know that you can eat high fat--low carb diets that are actually great for fat your fat loss. Just stay away from the trans fats... Saturated and monounsaturated fats even high levels of them actually keep your insulin levels lower than you think plu they give our bodies something to burn as energy!!!
 
If you eat a low fat, low carb, high protein diet your body will search for something to burn and will demand a lot of energy quickly...  Needless to say, your body  ends up converting your muscles into sugar to be used as fuel so your body can function correctly,  which in the long run and sometime even the short run ends up becoming one of the reasons why your body doesn't function correctly. Burning your muscle as energy and fuel is the last thing you want to happen when building your ideal bod.

Fats are not the enemy!!! Just make sure you don't eat them with a lot of carbs and  with a trans fat. Keep your insulin (absorption hormone)  from spiking, and the result will be less fats stored and more fats burned as fuel... 

And don't fall into the trap of dieting... Diets are made to fail...  Research ways to balance your food intake and add some high fats and high protein as well... (Statistically, if you have ever dieted you are extremely likely not only to regain any weight you lose, but to go on to gain even more. Dieting makes you fat)

5. Muscle Burns Fat




It is simple!!! 

The more muscle your body has, the faster your metabolism is going to be.  That is why Michael Phelps is able to get away with eating junk food and still gets Olympic gold with the great swimming body he has... That is why big muscle dudes can eat junk food and still stay lean... I'm not telling you it is a good thing to eat junk food but what I am telling you is that even if your focus is to  be lean and mean or big and bulky, or slim and sleek... your workouts need to focus on muscle-building. Your diet(food intake) should focus on losing fat while building and maintaining muscle.  The more lean muscle you build, the easier it is to stay in the shape you want to be... 

Yes, "round"is a shape too, but how many of you like being round? 

If you are young and you eat and drink a great deal without exercising and building muscle it will spoil your health, slow your mind, make you fat - in other words, turn you into an adult.  Here's to staying young as long as possible!!! 

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Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.  
University Professor at University in Osaka, Japan
Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete-- 
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses.

Tell me what you are interested in!!!
Please come again... Thank you for your time :)


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The Big C and Exercise

The Big C and Exercise...

 When someone has cancer, the whole family and everyone who loves them does too... 

My father passed away from Cancer a couple of years ago but he fought it hard and he had always said that the exercise that all the everyday exercises that he had done for so many years throughout his life kept him sane and gave him enough energy to create enough time to see all of his children one more time and to play golf one more time...  


I would like to thank my friend,  Melanie Bowen (melanielbowen@gmail.com) for researching the info below of the results that people who have been diagnosed with cancer may have through an exercise program...

Thanks Mel!!!  

Discover the Positive Impact Exercise Can Have on a Cancer Patient

Being diagnosed with a cancer as rare as mesothelioma or as common as breast cancer brings immediate changes to a person’s life.  When everything was going as planned each day, suddenly hearing the diagnosis of a life-threatening disease can have a huge impact on a person and everyone who is close to that individual.  When bad news is given, it is understandable that many people want to hide from what the next few months may potentially bring.  However, facing the situation with the support of loved ones and taking proactive steps to fight the disease is necessary to protect the health of the cancer patient.

How Can Exercise Help a Cancer Patient?

The National Center on Health, Physical Activity and Disability has released an online resource that lists informative news on how exercise can assist cancer patients.  Through a combination of strength-training activities and cardiovascular workouts, a person who is fighting cancer can grow stronger and enjoy increased levels of energy.  In addition to effectively fighting pain and exhaustion in a person, exercise is also known for improving moods and brightening a person’s overall outlook on life by reducing stress and anxiety.

The article mentioned above also addresses issues regarding side effects from common cancer treatments.  Common side effects that people experience from surgeries, chemotherapy and radiation include swollen joints, headaches, lethargy, depression, weight loss or gain, nausea and restricted mobility.  Exercise, when done on a routine basis, can play a big role in reducing many of these side effects and making a person’s overall quality of life much more enjoyable and comfortable.  Being able to reduce side effects through exercise also helps a cancer patient to better be able to focus on getting well so recovery may be reached in a timely manner.

Keep It Interesting

Switching up exercise routines to keep them stimulating is something positive a person can do to help stay on track with meeting fitness goals.  Getting an accountability partner who is a friend to help a person remain committed to exercising a few times a week is also helpful.  Cancer patients understandably experience significant levels of exhaustion and it can be difficult to maintain a regular fitness routine.  Having a friend to go on a short walk or someone available to go swimming with is ideal to help a cancer patient meet exercise and health goals. 


Thanks again Mel!!! 

Heart disease in the USA continues to be the number one killer; cancer is  the number 2 killer, and closing in. Japan is the other way around with cancer, the biggest killer and  heart disease and strokes 2nd and 3rd.    The crazy aspect of these deadly diseases is that they could all be cured with a little more attention to what we eat, having an exercise program to get our bodies up and moving everyday, and the support of those around us... 

A lot of emotional stress that people go through, even the little things, some people figure out a way to get through it. They usually have a strong enough support system to keep them  going and keep moving them moving forward. For the little or big things... Rely on your support system when you need it... If you don't have one get one... 

To All of Our Health!!!  
Stay healthy and stay active!!!  



Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.   
University Professor at University in Osaka, Japan 
Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete--  
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses. 

Tell me what you are interested in!!!
Please come again... Thank you for your time :) 


www.shokuiku-daijiten.com 
www.baribaribody.blogspot.com
twitter: 
@THEASIAHAWK             

             

Quiet Please!!!

Q U I E T   P L E A S E !!! 

Living in Japan, you seldom have anytime for total peace and quiet… In fact, I have never heard my ears ring from lack of any sound like I have a number of times in the states while I was at the Grand Canyon, Arches, Death Valley, the jungles of Malaysia and Thailand etc…  Japan does have its country-side with fewer and fewer people every year but there always seems to be something making a noise that keeps the word total silence out of the vocabulary… 

Do you remember a time or the last time that you really had a quiet moment… where you could feel and hear your heart beating, your ears ringing, the pulse of your blood without even touching your wrist…

We all need a little quiet time, a little down time, a little “off the grid” time so we can pay attention to what is going on inside our bodies and our brains… How long has it been since you were able to take a time out from the high pace of everything?  Has it been too long?  Most of us have to learn how to reunite with our inner-self and the messages that are always there when we are really listening…the most simple and the most complex problems can be solved and decisions made with a little peace and quiet that makes for things being better in our lives…

The Japanese have always been considered a quiet people… I have found that not to be the case when they are in numbers… even small numbers…  I was at Arches watching the Delicate Arch and the Sun about to rise right through the middle of it… It was a very beautiful and quiet moment… The next second, a huge deafening sound of … not other Americans, nor Europeans, but a busload of Japanese got off a bus and decided that talking in a huge voice in the middle of nowhere where there isn’t any noise, was a good thing for them…  Little did they realize that they were about to miss out on one of the most beautiful sites on this planet and also the chance to hear total silence for probably the first time in their lives…  

Speaking better Japanese than their guide, I immediately popped out the Osaka dialect and started to calm the masses down with low and very witty  sense of humor but with a final destination of total peace and quiet from all of them and before the Sun rose too high to enjoy it…  They got the picture, and we took pictures after they enjoyed the moment of pure and total silence… a once in a lifetime experience for most of them…

What is your excuse for not taking some time to just sit down and be quiet so you can really think about things?   Examples to come soon... :) 


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When was the last time you spent a quiet moment just doing nothing - just sitting and looking at the sea, or watching the wind blowing the tree limbs, or waves rippling on a pond, a flickering candle or children playing in the park?

There is a time to be quiet and a time to talk!



Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.   
University Professor at University in Osaka, Japan 
Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete--  
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses. 

Tell me what you are interested in!!!
Please come again... Thank you for your time :) 


www.shokuiku-daijiten.com 
www.baribaribody.blogspot.com
twitter: 
@THEASIAHAWK                                             
                                                                                     

Promoting Better Health for Young People



I hear the saying a lot lately--- "In a perfect world"  

Got news for you... It has never been a perfect world in
any time of history... What older generations had going for
themselves was pride--in themselves, pride in what they did
whether it be work or hobbies etc... It was a given that you 
gave your all... The community structure seemed to make it 
easier for people to get along...  There was no internet, no 
cell phones, no online meetings with people 6000 miles away but communicated better in the neighborhood and even across borders then then we do now
with all the great technology we have in our hands...   

Let's start by promising ourselves to make the world a better place for the children 
coming up...  Let's show an example of what pride is in ourselves by getting in shape so 
the young will also know how... That will start a momentum that will ripple all over the community 
and the world with a tweak back to the basics of what may not have been perfect but was getting the job done for all participants...    

Here is what we can do:


 Build a community structural environment that makes it easy and safe
for all people t be active... for young people to walk, ride bicycles, and use physical activity facilities, playgrounds, parks etc., that are close to home... 

Instead of the media always spitting out trash and "what bleeds leads" mind set.. 
Get the media to publish stories of people doing good for others; especially young people doing good.. and have campaigns and events to help motivate young people to be physically active.


Some strategies to get everyone high on life and to promote lifelong participation in 
great activities for everyone...  

1. Education programs that involve the parents and other adults as well as the young on what fun things can be done... Doing things together promotes a lot of activity... 

2. Help all children from very small up through high school to receive quality physical education daily so that it naturally becomes a part of their lives...   Make sure that physical education is big part of life in schools so each child realizes how much fun being physically active can be and the awards that go with it... Teachers teach by example... not just words... 

3. Get the PTA to work hand in hand for a change to making a difference in the way chidlren view physical education... This will have big benefits with getting better grades too... 

4.  Coordinate after school supported programs for sports and recreation after schools... Keep children positively busy...keeps them healthy and out of trouble... 

5. The key is access for all and an understanding to respect and protect the rights of others as well...  

6. Get parents/coaches/exercise enthusiasts and others involved who like to make comments but really have no active part in the process.   

7. Implement an ongoing  campaigns to get  physical
education in the eyes, ears and minds of everyone as to the importance  of a quality education and long-term health. Yes they can go hand in hand!!! 


There are many other strategies that we can all think of and create for the uniqueness of the environment we live in...   The most important thing is to get started...   

Yes it is not a perfect world... but with some creative thinking and cooperation from young and old alike...and persistence with the right attitude and goal in mind,  our efforts will be magnified and spread maximizing the strategies we can put into motion... We can make the world a better and healthier place...  Starting with our self !!!  

Be an example to the youth by "Being an Example!!!"

We are and always have been the fundamental building block of not only our generation but the catalyst for the future as well... 


Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.   
University Professor at University in Osaka, Japan 
Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete--  
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses. 

Tell me what you are interested in!!!
Please come again... Thank you for your time :) 


www.shokuiku-daijiten.com
www.baribaribody.blogspot.com
twitter:
@THEASIAHAWK                                            
                                                                                     

Youthful Nations?



It is interesting to see the different mindsets between Japan and the USA when it comes to health and aging... The USA seems to consider itself a very useful nation that is focused on complete health of the body and mind but most of the Americans think that round is a shape to be in !!!  

In Japan, they are in a lot better shape physically than their US counterparts parse and yet they take getting old as a sign that it is time to be old.  A lot of the Japanese look younger than they actually are but they act like they are a lot older and fall into a groove of getting old... But we now find out that it isn't just their mindset that is getting old... 

The reality of both countries is that among the few Olympic athletes and a the hard core bodies on the infomercials--is the shocking reality that the up-and-coming young generations to a large extent, are inactive unfit, and increasingly overweight...
Because of all the trains in Japan and the lack of parking spaces, out of necessity, the Japanese have to walk a lot more than the Americans and other countries whose single mode of transportation is totally their car!  But even with the extra walking, is it really making that big of a difference?  

I was talking to a Japanese doctor the other day whose research deals with bones, bone density and aging of bones.   He told me that he has seen many x-rays of children's bones that could easily be mistaken for a person in their 70's and 80's... 

Major problems are their diets=too much junk food of course... lack of and or almost no amounts of regular exercise on a daily basis and bad habits that help them to dig a deeper hole with very little chance of escaping . The only joint on their body that seems to be in shape is their thumb joint from all the online video games they play... The doctor smirked for a second but then said it is no laughing matter... 

What happened to all that great education that both nations and other nations talk about?   Why is it so hard to get physically active?     I have seen and read reports on studies from both the US and Japan...  Their results:  The people of both countries are not eating right, not getting enough proper nutrition, not exercising enough, not getting enough sleep, and not drinking enough water...  NO DUH !!!  

Gets back to educating the masses of course but not just education but also leading by example!!!

***Physical activity is an identifier as to how healthy a nation is and can become*** 

Strategies need to be enforced and the example needs to be set in the areas of: 

Family First:  Families who enjoy activities together, stay active and exercise becomes fun!   

School Programs:  Again, teaching the children to be healthier is only one part... How many teachers are in good enough shape to tell the children to get in shape? (Round is a shape but not the one we are striving after)  By getting the teachers involved, the children develop attitudes and skills to naturally help them to become more active which leads to and helps maintain a active lifestyle both physically and mentally!!  

***Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity***

After School Programs:  Programs set up after school giving them regular chances to play physically... How hard can it be?   These programs are needed and need to be enhanced to promote more physical activity that is fun and gets the younger generation to the point that it isn't a national priority anymore but a gift given to ourselves and the benefits of living a more active life!!!   

. School programs.including quality, daily physical education;

health education; recess; and extracurricular activities.that help

students develop the knowledge, attitudes, skills, behaviors, and

confidence to adopt and maintain physically active lifestyles, while

providing opportunities for enjoyable physical activity.

***If a man achieves victory over this body, who in the world can exercise power over him? He who rules himself rules over the whole world*** 

An environment that makes it easy and safe for all young and old and in between, to become more physically active in walking, running, playing, riding bikes and other single and group oriented activities, the promotion for health will become as natural as breathing.   

***The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years***

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Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.   

University Professor at University in Osaka, Japan 

Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology


Ex-Professional Athlete--  

Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses. 

Tell me what you are interested in!!!
Please come again... Thank you for your time :) 

www.shokuiku-daijiten.com  

www.baribaribody.blogspot.com 

twitter:  

@THEASIAHAWK 

                                                      

Mental Toughness

"Concentration and mental toughness are the margins of victory."

I have been working with a high school baseball pitcher with a rocket for an arm but the nerves of a worm...well that is the way he put it...  Yes, he could be pro material... Yes he could bring the heat and make batters cringe in the batters box... 

So I say...   

        "Kill the snake of doubt in your soul, crush the worms  

                              　　of fear in your heart and mountains will move out of  

                             　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　  your way." 

The theory is that mental toughness is an important and integral part of  success and positive outcomes in pretty much everything we do in life...  

Some of the key characteristics of mental toughness can and do relate to:

consistency in all you set out to do 

desire to be better than your present and past self 

focus on that which you want to do next and ways to get you there 

winning attitude when overcoming setbacks, 

resilience to meet the inevitable obstacles and inequities of life and concentration. of a genuine effort to receive what is being communicated...

PRACTICE: Becoming mentally tough does not happen overnight. To become mentally tough one must experience a wide-range of situations that are both positive and negative. However, the fastest way to get genuine mental toughness is to work on the above key characteristics until they are ingrained and come natural to you 

APPLICATION: We are all performers when it gets right down to it... A performer needs to practice what they have learned. Thus, any skills that are taught must be practiced. Overtime individuals become mentally tough.  And when you have a mental edge, nothing can stop you.   

The baseball players, Ichiro and Matsui would have never crossed the ocean  to play in the Major Leagues if it wasn't for Nomo and his mental toughness when most of Japan told him he could never make it in the big leagues...  He proved them wrong in two leagues and Japan baseball players are mentally stronger from the core because of it...  We all have the potential to do what we want.  You have to pick a cause you won't abandon easily, remain committed despite setbacks, and communicate your big ideas over and over again in every encounter you have with your positive and negative self and overcome until it is all positive.  

As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.

Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.   

University Professor at University in Osaka, Japan 

Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete--  

Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses. 

Tell me what you are interested in!!!

Please come again... Thank you for your time :) 

www.shokuiku-daijiten.com  

www.baribaribody.blogspot.com 

twitter:  

@THEASIAHAWK 

                                                                                         

   
We Got the Music in Us



On the day that I was born, my father put a baseball glove in my hand so naturally I became an athlete and a really good one too… And I continue to excel in sports through my adult life as well...  So things that influence us from an early age seem to stick with us throughout our lives… 

            There was one other force I remember now that was always a part of my life…

Music!!!

 I always knew music had the power to take me to new heights when I was training and trying to get that extra little power burst… The music helped me to get there… Waking up to Bon Jovi’s “Living On a Prayer” was so much better than an alarm clock. It started off small, gradually gaining volume and speed, and at the perfect moment when my whole body was waking up and the blood was churning, a full power blast of “Tommy Used to Work on the Docks” popped me out of bed and ready for the day ahead… Yes, I am singing it right now! Join in if you like!!! 

Now scientific research is showing that we are definitely hard-wired to respond to music and in many different ways and were probably influenced by it while still in the womb… We all know that music soothes the soul… and soothes the savage beast! 

Research is now showing that music does and is able to stimulate more parts of the brain than any other human function!  It may become one of the few powers that can truly help to fix the body physically without drugs …Much more research is needed of course but some benefits are already being noticed

Singing for just 10 minutes a day has been shown to help reduce stress, clears sinuses, improve posture and can even help you live longer!!! Studies go on to say that music may someday help to heal strokes and other diseases like Parkinson’s etc… There are also cases of people who have had strokes and are unable to speak, regain some of the speech by singing the sentences they want to say.  We also seem to fix  music on to a lot of our  memories so  new techniques with the use of music could is promising to be helpful for Alzheimer's patients...  

Hank Jones, a legendary pianist who was a good friend of mine,  said, " I am the sum total of everything that I have experienced musically. "  We might now all be cut from the same cloth as Hank was when it comes to music but if we put in our 10 minutes in the shower or doing karaoke or even singing down the road... one thing is for sure...it will change us for the better... 

 You can change yourself and start to change the world for the better too ... music is one of the powerful tools and music can change the world because it can change people...  

It just takes 10 minutes a day to get started to fixing yourself and the world...  



Sometimes I do need to go to karaoke, sometimes I need to relax. 
Jackie Chan 


I like the Rolling Stones for karaoke. 'Sympathy For The Devil' is a great one. 
Hugh Jackman 



The only thing better than singing is more singing...

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R. Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.

University Professor at University in Osaka, Japan
Master/ＰｈＤ． Courses: Sport Philosophy, Psychology, Pedagogy and Physiology


Ex-Pro Athlete--
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and the Masses.

Please click the comment button below  and tell me what you are interesting in concerning health...Physical, Mental, Psychological... etc... Also, comments about the site as it grows...  Please come again... Thank you for your time :)


www.shokuiku-daijiten.com
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