Do I have Anorexia Or Bulimia?

This article is in response to a question asked on Y! Answers and can be found here.

It is important to note that Anorexia and Bulimia are very different disorders, with different symptoms and effects – both physical and psychological. In order to properly answer this question, let’s take a look at the core definitions of these two terms.

Anorexia

This is defined as an eating disorder that is made apparent through a restriction of food intake coupled with the constant fear of gaining weight. This fear is almost always irrational in nature and accompanied by minor to significant alteration of body image. This disorder typically occurs in the adolescent to early adulthood ages.

Bulimia

Bulimia is also an eating disorder, but is specifically characterized by the occurrence of binge eating, followed by an immediate discharge of any food intake. Often this discharge or binge is achieved through the use of medical aid (laxatives, etc). The occurrence of Bulimia in women is much higher than Anorexia, but is also considered to be less life-threatening, although still very dangerous.

Now that the two definitions are clearly explained, it can be said that the primary difference between the two disorders is as follows:

Anorexia The restriction of Dietary Intake
Bulimia The binge of Dietary Intake followed by a Purge

Hopefully that clarifies things – It is important to note that these are both very dangerous and life-threatening disorders.

-TAB

How to Get Smaller Thighs and Legs

This article addresses how to attain smaller thighs and legs, focussing on exercises catered towards these areas. This is in response to a question asked on Y! Answers that can be found here.

The Statistics

Before we get into the meat of this (no pun intended!), take a look at our Average Weight page for information segmented by country and height. Identify where you fall – are you over, or under-weight; what does your BMI look like?

The Strategy

As with all weight-loss endeavours, we need a combination of losing and toning. In order to enforce clarity here, we will break this down nice and easy! Start with these steps:

  1. Choose a cardio exercise you love – running, swimming, biking etc. It doesn’t really matter, but the more you’re interested in it, the more likely you are to keep doing it!
  2. Try to take part in this every other day for a minimum of 3x times per week, aiming at 30 minutes of cardio when you work out
  3. Identify exercises that target the areas you wish to lose weight from specifically. Do this routine around 3x times weekly as well, putting emphasis on consistency. Good ones are:
  • Dead Lifts
  • Squats
  • Lunges

Be patient and over time results will appear! Remember that diet plays a HUGE role in weight-loss/toning initiatives, so take it seriously!

 

How many calories should I eat per day?

How many calories should you consume per day? This post answers a question asked on Y! Answers here.

This information varies greatly by gender, height, metabolic ability as well as daily exercise levels and other factors. As such, it can be difficult to put a baseline number to it! However, we’ll do our best.

Calculator

You can always give online calculators a try – they offer pretty accurate information sometimes. Here’s an example of one:

http://www.freedieting.com/tools/calorie_calculator.htm

The Formula

A good way to calculate your own caloric needs is to utilize the following formulas for varying genders:

Women:
655 + (4.3 x your weight in lbs) + (4.7 x your height in inches) – (4.7 x your age in years)

Men:
66 + (6.3 x your weight in lbs) + (12.9 x your height in inches) – (6.8 x your age in years)

Daily Caloric Intake Chart

As said before, the numbers vary so much that it is difficult to put a table together with values, but according to the above information, the following results are achieved:

Calories per Day
Age Height (inches) Weight (lbs) Male Female
20 60 140 1586 1445
20 60 160 1712 1531
20 70 140 1715 1492
20 70 160 1841 1578
20 80 140 1844 1539
20 80 140 1844 1539
30 60 160 1644 1484
30 60 140 1518 1398
30 70 140 1647 1445
30 70 160 1773 1531
30 80 140 1776 1492
30 80 160 1902 1578
40 60 140 1450 1351
40 60 160 1576 1437
40 70 140 1579 1398
40 70 160 1705 1484
40 80 140 1708 1445
40 80 160 1834 1531
50 60 140 1382 1304
50 60 160 1508 1390
50 70 140 1511 1351
50 70 160 1637 1437
50 80 140 1640 1398
50 80 160 1766 1484

So there you have it! Until next time!

- T.A.B

What are some good foods to eat after working out?

You’re exhausted and your stomach just rumbled – but wait, you don’t want to consume all those calories you just worked so hard to burn, right? This informative article is in response to a question asked on Y! Answers here.

Whether you just spent 10 minutes exercising or two hours it’s important that you nourish your body after exercising to replace key vitamins and nutrients. But just what are those foods? Let’s take a look.

Amino Acids

First of all, what the heck is an Amino Acid? Basically they’re the building blocks of your existence – yeah, pretty important. Even more importantly, your body uses an absolute TON of these in rebuilding muscles balancing hormones and adding structure to your bones. Essentially you gotta replenish these things, but what to eat? Protein!

  • Meat
  • Chicken
  • Eggs
  • Fish

The Carbs!! (ohydrates)

Exercise also has a way of peeking into your sugar reserves and stealing from them. A more complicated way of describing this uses the word glycogen. Basically your body uses an immense amount of these while exercising, so you need to replenish them. Here’s how:

  • Rice
  • Any and all fruits and vegetables
  • Oatmeal
  • Any whole grains

Don’t forget the Water

It’s also very important to replenish your bodily fluids. The most effective way of doing this is through good ol’ water (though Gatorade can do a bang-up job of replacing electrolytes and such). You can visit a post on water consumption here.

Hope this helps unveil some of the mysteries – happy exercising! (and eating)

- T.A.B

Why do people get dandruff?

Why do people get dandruff? That itchy, flaky, irritable stuff that no one wants – great question. This is a detailed response to a question asked on Y! Answers here. Let’s take a look!

What IS dandruff?

Well, quite simply, dandruff is the shedding of dead skin cells from the scalp. Nice eh? Not really. Dandruff is not to be confused with a dry scalp, which is another common disorder in the area.

Why do we get it?

Well, dandruff can be affected by exposure to radical temperatures or seasonal changes (hot and cold), elevated stress levels (as with just about everything these days), as well as through our genetic structure. Simply put, some people are just more prone to dandruff than others. It is also good to understand that some small amount of flaking is really quite normal.  The more serious cases are usually accompanied by a redness and irritation.

How do we get rid of it?

There are a number of products to deal with dandruff. Let’s briefly go through them:

  • Shampoo Brands: The majority of dandruff issues can be treated with specialized shampoos. There are a number of products on the market currently that utilize different chemical structures to help fight your flaky scalp, including Head and Shoulders, Selsun Blue, and the anti-fungal based approach Nizoral. Do a little bit of reading and testing and see which works best for you!

There you have it – a quick summary on the details surrounding what dandruff is, how we get it, and how to get rid of it!

- T.A.B

 

Can I work out 7 days a week?

This is in response to a question asked here.

A great article for this can be found on the LIVESTRONG website, but for a more brief explanation of the subject, keep reading!

The main issue with working out every day of the week lies rooted in the recovery of muscles. Muscles need a certain period of time to recover, not letting this occur leads to performance problems and possible physiological strain. The following are techniques you can utilize to improve muscle recovery.

Why Recover?

When you work-out, you are actually creating micro-tears in your muscles. Recovery time ensures that your body can repair these tears, and actually over-compensate ultimately increasing your strength.

Alternating Muscle Groups

If you are insistent on working out every day, it is imperative that you develop a workout that alternates the muscle groups utilized. Here is a sample of two good alternating workouts:

  1. Chest, back and shoulders
  2. Legs, arms, core

Ensuring that the same group of muscles is not strained more than 2-3 days in a row is extremely important in maintaining exercise performance as well as physiological stability.

Cardio vs. Weight Training

You can also alternate between cardio-based exercises and intense weight training. Taking a day or two and focussing on workouts such as running, biking, or the elliptical machine can give your body a chance to relax and lengthen the muscles before returning to a more intense weight training exercise.

There you have it, you can work out daily, but you must do it in an intelligent fashion to let your body recover. Recovery is an extremely important parameter in the development of increased muscular and cardiovascular capacity!

- T.A.B

 

 

How can I make my belly flat?

This post is in response to a question asked here.

As with all fat burning initiatives, making your stomach flat has to be done with a combination of planned exercise and a meticulous diet. Sure you can subscribe to the plethora of diet advertising present in modern day media, but at the end of the day you cannot best hard work. A great resource for achieving flat stomachs can be found here if you desire to get a second opinion – but let’s read on!

The Statistics

First, it may be useful for you to understand where your weight is with respect to others of your demographic. Follow this link for Average Weight Statistics. It is clear from our parent website that average weight varies drastically due to differing geographies, as well as individual height; You must keep this in the back of your mind as we go forward. For a typical North American man, the average weight is somewhere around 175-190 lbs and 155-170 lbs for females.

3 Exercises for a Flatter Stomach

1. Running

You can’t underestimate the power of running. If you have knee problems or foot problems, try utilizing an elliptical machine at your nearest gym. Running has the ability to burn calories, topping virtually all other exercises in this category. The methodical motion and demanding core-strength environment will have you shaping your stomach in no time.

For a great running workout guide, visit here.

2. Crunches/Sit-Ups

These exercises focus entirely on the stomach, proving an abdominal burn that will have your stomach flat in no time. It is important to be careful to not strain your back, refer to the following illustration for proper sit-up technique:

Step 1 - Lie with your back flat on the floor, preferably with a mat under you for increased comfort. You may place your hands behind your head for additional support – this tends to take stress off of the lower back.

Step 2 - Bring your upper back off the floor and begin to crunch your abdominal muscles. Carry this motion forward.

Pro-Tip: Feel free to place some weight on your toes (or get a partner to step on them) as you start out – this will ease the transition of the exercise.

Step 3 - Bring the sit-up close to your thighs. If you begin to feel back pain, only complete until Step 2 before returning to a flat position.

Remember to take it easy at first and build your strength into the exercise – perhaps start out with 3x sets of 10-20 reps once per day.

3. Swimming

Believe it or not, swimming is an incredible work-out for a large variety of muscles all over your body. Swimming has the power to lengthen and tone your muscles, while burning a significant amount of calories. There are a number of swimming strokes appropriate, namely: Front Crawl, Breast Stroke and Back Crawl.

Your local Community Centre should have hours posted for public swim – take advantage of these, or join your local gym!

The Diet

As was stated before, it’s important to maintain a healthy diet as well! Stay away from sweets, increase your intake of fluids (mainly water), fruits and vegetables.

Follow these steps and you’ll be on your way to a flatter stomach in no time! Until next time, take care!

- T.A.B

Why do girls eat so much when they are angry/sad?

This post is in response to a question asked on Y! Answers located here.

A great resource that discusses this topic in-depth can be found here, but as always, we will be making a great effort to provide you with an easy-to-read, brief explanation of the subject!

Why do we eat so much when we’re emotional (angry or sad)?

Well, believe it or not, emotional eating is an extremely common trend among individuals – so much so, that it actually contributes to a significant amount of the obesity present in the western world.

There are a number of causes that account for this occurrence, namely:

  • Cortisol Cravings

These cravings are extremely difficult to control, as they are induced by our ‘stress hormone’, commonly known as cortisol. While cortisol has lots of benefits, excess levels of it also induce stress on the body, and when we’re stressed – We eat! This elevated stress creates a need for sweet and salty foods (some call these ‘comfort foods’).

  • Social Eating

Similarly, when people are under stress (angry or sad) they tend to resort to a common theme – Entertainment. Unfortunately, most entertainment involves eating at a nice restaurant, going to a movie (mmm popcorn!), or going to the local ice cream/fast food joint.

  • Old Habits Die Hard

This refers to habits acquired in our young years. We spend our lives training ourselves to react to certain situations at young ages – some people when they’re emotional will grab a cookie; the nice taste takes our minds off present issues and relax. Beware! These habits are particularly difficult to break.

Solution

Well, it may be difficult to control emotional eating, but understanding your emotions can be done with time. Keep an eye on your emotional triggers, understand what ‘sets you off’ and be proactive and you should be well on your way to controlling the Horrors of Emotional Eating!

Take care, and eat well!

- T.A.B

When do I stop growing?

This post is in response to a question asked on Y! Answers here.

Okay – this question has a lot to do with puberty in males and females, as the age at which you stop growing (in both genders!) directly correlates to where you are in your puberty.

The Basics

Puberty in females begins at around 13 years old, and 13-14 years old for males (fun fact: puberty used to begin at 15 years for girls, and 16 years for boys – hormones in foods are having an effect!). During this time, more specifically the first half of puberty, your growth will accelerate until you have achieved your adult body.

Okay… So When Do I Stop Growing?

Well, this can vary from individual from individual, but typically for boys it is 18 years old, and for girls it is closer to 16-17 years old. As stated before, this can vary. A resource covering average heights for males and females can be found here.

Why Do I Stop Growing?

A great resource answering this question can be found here. As usual, we like to break things down and make them easier to understand, so keep reading! You stop growing for a number of reasons:

  1. Genetics - we’re genetically programmed to stop growing at a certain age/size
  2. Hormones - high concentration of estrogen in both males and females (achieved roughly halfway through the puberty cycle) causes growth plates to fuse!

So there you have it, everything you can hope to know on the subject. If you’re interested in trying to predict your future height, try this Online Height Calculator.

Until next time!

- T.A.B

 

What can I do to tone the tops of my arms?

This question was asked on Yahoo! Answers and can be found here.

Many women are pretty nervous of arm-toning exercises, and a great resources for them can be found here. For those that want a quick break-down of the subject and some effective take-aways… keep reading!

Exercises

There a number of exercises that are beneficial for toning your arms – they are listed as follows:

  1. Boxing - 3 to 5 minutes of boxing every day, or every other day, can work wonders on your arms.
  2. Biceps Curls - Develop a bicep curl exercise, and stick to it. Try to do this exercise at least 3 times weekly.
  3. Tricep Dips - Using a bench, or chair do tricep dips with your arms shoulder width apart (as shown in the below image). This exercise does wonders for burning the fat on the backs of your arms.

Nutritional 

As always, physical exercise isn’t the sole way to lose weight in desired areas! Make sure your body is well-hydrated, and feed it plenty of Vitamins for superior skin elasticity.

Pretty simple stuff – the details are all in making these exercises habitual!

Good luck!

- T.A.B