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Are you experiencing high cholesterol and need to reduce it? That is not surprising considering exactly how many people have high cholesterol these days. To greatly help reduce your cholesterol, here are 10 tips you may get started with today.
Just like anything health related, diet and exercise are both crucial components. That which you eat is important to lowering your cholesterol levels, so that’s what’s included here.
A very important factor you should know is the difference between LDL and HDL cholesterol. Simply consider HDL as “healthy” and LDL as “lousy.” HDL can in fact help carry cholesterol from the blood vessels while LDL allows it to deposit as part of your artery walls.
What’s promising is as you are able to change your cholesterol for the better. This is how to accomplish that:
1. Have a great sandwich on whole wheat bread or perhaps a pita with some lean turkey and plenty of fresh veggies. Skip the hot dogs, bologna, and salami, and support the Mayo. All of those are highly processed and filled up with fat and cholesterol.
2. Fish, like salmon, is good. Try to find wild red salmon varieties, which are very good in Omega-3 fatty acids (good fat.) Also, flax seed is a great source of Omega-3s.
3. Avoid Trans fats! Not merely do they raise the lousy LDL cholesterol, they could also reduce your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Try to find walnuts mainly but additionally try almonds, macadamia nuts, cashews, and pecans. Nuts are saturated in fat, but it’s the good kind. (Also, use natural peanut butter as opposed to the normal kind which contains unhealthy Trans fats.)
5. Limit desserts and try to consume only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.
6. Eat foods that are saturated in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “could help lower cholesterol.”)
7. Use the grill. If you’re going to own steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.
8. Locate a new salad dressing. Most of them are filled with Trans fats and cholesterol. Coconut oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Exaggerate on fruits and vegetables. They contain no cholesterol and they’ve plenty of nutrients like antioxidants.
Below are a few examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol constantly, so avoid the burger joints in the event that you can.
11. Bonus tip: Use spices like pepper and oregano to incorporate flavor to your dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn’t it? Just make some of those changes and get a consultation done with an Eagle Ridge Fitness Personal Trainer to have a custom fitness plan laid out for you. You could have lower cholesterol very quickly!

1. Three prudent meals a trip to regular times and only a couple of small non-sugary snacks.
2. Eat breakfast every day. Never skip it, cause once you start skipping it starts affecting your digestion rate.
3. Get enough sleep (about 7 hours a night).
4. Never smoke and if you do try to stop. Smoking causes cancer and is no way healthy.
5. Use alcohol only in moderation, if at all. (There are better ways to cut back disease risk)
6. Maintain a reasonable & healthy body weight.
7. Exercise regularly, at the very least 30 minutes of moderate exercise on most days. Have a proper diet and make sure you walk and cycle and do manual activities throughout the day. Laziness is a huge killer.
8. Work with a daily multi-vitamin. But consult with a medical practitioner before you start consuming one.
9. Build your spirituality. (i.e. Pray & meditate each day.)
10. Maintain healthy relationships & social involvements.

Tip:
Check off what exactly you are still doing and congratulate yourself! Then go through the things you’re not and select one and work with it.
When this has become a regular part of one’s lifestyle accept another! Consult with an Eagle Ridge Fitness Personal Trainer if you are seriously ambitious about a healthy fitness plan incorporated into your daily life.

The American College of Sports Medicine suggests in its position statement on protein consumption, that by consuming as little as 0.72 grams of protein per lb of body weight per day, you can effectively repair damaged muscle tissue, build lean muscle mass and limit the chances of negative side effects.

Fat does not just make people fat because it is bad for them, at 9 calories per gram, a small amount of fat can contain a staggering amount of calories. Following this logic, it is important to realize that in order to consume more calories, fat is essential to your muscle building diet. Certain types of fatty acids, (fat) when consumed properly, can not only increase your calories, but they have been scientifically proven to help you shed nasty bod fat, increase muscle building hormone levels, increase brain function and alertness and provide an additional energy source for your body.

As you can see, these are some pretty amazing side effects! By consuming between 40 and 60 grams of “heart healthy” fat per day, spread over 5 meals, you can ensure that you will be able to get the benefits that dietary fats have to offer, without taking in the excess of calories often associated with fat consumption.

Carbohydrates serve as the primary energy source for your body and are an important part of the nutritional spectrum required for muscle growth. There are two types of carbohydrates, complex and simple.

Simple carbohydrates break down into sugars in the body very quickly. Because of this, they provide a very unstable energy source and are of little nutritional value. Examples of simple carbohydrates are refined flour, white bread and sugar.

While consuming some simple carbohydrates will not hurt your muscle building progress, you will want to consume the majority of your carbs from nutritious complex sources such as oats, yams, whole-wheat pasta and whole-wheat breads. This will not only provide your body with tons amounts of nutrients for muscle growth, but also ensure that your energy levels and mood remain stable throughout the day.

#3 – Now that you’ve laid the foundation to gain muscle fast, it’s imperative that you do what is necessary to allow your body to repair, recover and grow. By making sure to get a minimum of 8 hours of sleep each night, you ensure that your body has ample time to recover from your workouts. It’s also critical for proper recovery, to consume a minimum of 1 gallon of water each day. Aside from simply being a healthy thing to do, consuming enough water helps to flush out toxins associated with bodybuilding workouts.

Although not very fancy, the simple Eagle ridge Fitness formula of stimulating muscle growth with intense weight training workouts, consuming a well-balanced bodybuilding nutrition plan, and allowing for proper recovery works very well.  By sticking to the basics and keeping things simple, you’re increasing your chance to gain muscle fast exponentially!

When learning how to gain muscle mass, many people fail to grasp the importance of sticking to the basics. Sure there are thousands of fancy tips and “cutting-edge” bodybuilding supplements that you can implement into your bodybuilding program, but at the end of the day, the only thing that actually helps you pack on muscle mass is applying the Eagle ridge fundamental bodybuilding principles.

Countless articles have been written touting the benefits of the K.I.S.S. (Keep It Simple Stupid!) principle. Yet every night when I visit the gym I can’t help but notice the disproportionate ratio of impressive muscular bodies to the average overweight non-muscular bodies. If I stick around long enough, I inevitably notice that the vast majority of normal body types are focused intensely on some type of strange new “cutting edge” training program.

What’s going on here, certainly these people have seen some of the same info that I have?

There is no doubt that they had to do some serious studying to uncover the bizarre training routines that they so intently perform. Somewhere along the way, they had to run across at least a few of the timeless muscle building fundamentals that actually work…right?

Well after many years of noticing the same trend in gym, after gym, after gym, I’m assuming that the vast majority of people have never been exposed to the truth about building lean muscle mass. In order to set the record straight I’m taking it upon myself to unlock the mystery surrounding the timeless goal of learning how to build muscle!

So Exactly How Do you Gain Muscle Fast?

When it comes to building muscle, there is a very simple three-part process that you must always follow. There are absolutely no exceptions to this Eagle Ridge Fitness rule, so pay close attention!

#1 – In order to build muscle you must first stimulate muscle growth through some type of intense weight-training exercise.

While it’s true that everyone’s body responds differently to different types of training, it is universally accepted that heavy weight training inflicts the type of muscle damage that is required to stimulate both bone density and muscle growth.

As a general rule of thumb, the more basic compound free weight exercises like squats, dead lifts, bench press and bent rows seem to stimulate muscle growth more effectively than the isolation style exercises like preacher curls, leg extensions, and smith machine bench press.

Based on my experiences lifting very heavy weights for lower repetitions is a surefire way to gain muscle fast. Yes it’s uncomfortable. Yes it hurts. Yes it makes you sore for a few days after your workout. But let’s face it, if you never go outside of your comfort zone and lift progressively heavier weights, you’ll never stimulate any muscle growth!

Jumping Rope

Coquitlam fitness Training ropes provide a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It’s no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

Stand erect, but relaxed, when you jump.
Keep your knees slightly bent.
Look straight ahead, not at your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop – then, beat that record the next time. Do 50 super-fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline

Jumping on a trampoline – yes, your Coquitlam Personal Trainer said so! Jumping on a trampoline – is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It’s easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.