• Category Archives ASK THE DOCTOR
  • Eliminate Flabby Fat And Replace It With Solid Muscle

    Give the farmer’s walk a try. You can do this by hanging onto heavy dumbbells on your sides, while walking. Do this until you can’t go further. Tense your abs up while walking with long strides. Once you cannot go any further, take a ninety second break and then go again. Do this several times a day.

    Have a protein-rich snack before and after muscle-building workouts. Try eating 15 grams 30 minutes prior to your workout, followed by another 15 grams once you finish. This is about a glass or two of milk. Training muscle groups which oppose each other, such as your chest and back, is a great idea. This is a good way to let a muscle rest while you focus on another one. This will allow you to bump up your workout intensity and you won’t have to be in the gym as long.

    Watching your intake of calories is important, when trying to build muscle. Some foods facilitate the building of muscles, others provide no benefits or hinder your progress. Because of this, stay cognizant of what you eating and which foods provide healthful benefits to building muscle. If you don’t eat correctly, you’ll gain fat instead of muscle.

    You should also be sure you intake plenty of protein before you workout. Try eating about 20 grams of some quality whey protein prior to a workout. This gives your body additional resources to fuel your workout and aid in muscle recovery.

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    When on a program to build muscle, remember the importance of carbohydrates. Carbs provide you with energy that lasts through your entire workout. If you are limiting carbs, you run a risk of your body breaking down protein in order to get energy. Get enough carbs that your body needs for functioning, and you can have the fuel you need to get through your exercise.

    Try keeping a training journal. Keeping track of progress is vital to keeping motivation up and seeing how well your muscle building routines are working. Keeping a fitness log is the most efficient way to achieve this. Keep track of the exercises you do and how many reps you perform when you workout. This will help you track your progress, as well as showing you how far you’ve come.

    Try to eat between 20 and 30 grams of protein during each meal. This will help you eat enough protein every day to build your muscles. Spreading protein out helps you to achieve your protein needs. For example, its easier to have six small meals containing 30 grams of protein each than to try to eat 180 protein grams in one meal. Do not skip breakfast, especially when your goal is to increase muscle mass. A breakfast that is high in protein provides a healthy start to the day. Breakfast puts your body back to building muscle instead of burning it, and it gives you energy throughout the entire day.

    Try plyometric exercises. This type of exercise develops the fast-twitch muscle fibers that stimulate muscle growth. Plyometrics are considered ballistic moves in that they require a certain amount of acceleration. For example, during plyometric push-ups, you would pull your hands off the floor and lift your body as high as possible.

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    You must ingest quite a bit of protein in order to build up muscle. A terrific method for ensuring proper protein intake is to use protein supplements and drinks. These products are especially effective as part of a bedtime or post-workout routine. If you are looking to both lose weight and gain muscle, limit yourself to one of these supplements each day. To gain muscle mass, try consuming around three per day.

    Eating plenty of protein is important for gaining muscle. Your body stores protein in a process called protein synthesis. It is in this process that muscles grow larger and stronger. Lean meats, like chicken, beef, pork and fish, will provide you with ample amounts of protein. Look around for some protein powder that is high quality and something you can actually use to create shakes with. It is better to get your protein from dietary sources, but protein shakes are a good substitute when you do not have enough time for a meal. Staying hydrated is essential for the effective building of muscle. If you are not drinking enough water, then you can injure your muscles. Hydration also facilitates the increase and maintenance of muscle mass.

  • ASK THE DOCTOR : Typhoid Fever

    Q: A friend of mine came back from South America with a scary story about getting typhoid fever and almost dying! What is the chance of dying from it?

    A: A bacteria called Salmonella typhi causes typhoid fever. Worldwide, the CDC reports 16 million cases and 600,000 deaths. People with typhoid have fevers that peak at 103º to 104ºF (39º to 40ºC). Their heart rates are slower than normal for those at the body temperature. Rose sports may develop on their skin. Many report headache, malaise, stomach pains, and anorexia. Complications – perforated intestines, pneumonia, and severe infection of the heart or brain – cause death. The overall death rate for typhoid patents has been reported as high as 12-32% in the developing world, but less than 2% in industrialized countries.

    Q: How do you get typhoid? What should I avoid while traveling? .

    A: Typhoid fever has been around since the 1870s. it is transmitted when bacteria from human feces gets into food and water. This can happen when untreated waste or sewage water is unwittingly used as a source of water for bathing or cleaning vegetables. Anytime someone else prepares your food in a developing country, there is a possibility of contamination. Chronic carriers shed Salmonella typhi in their stools for over a year after they have been “cured” of typhoid fever and could pass on bacteria if they handle your food. The more widespread typhoid fever is in an area, the more likely you are to ingest contaminated food or water. Avoid risky foods and drinks – follow the rule of “boil it, cook it, peel it or forget it.” Also, avoid antacid medications for ingestion – your body’s first line of defense is stomach acid, which kills bacteria.

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    Q: How long does it take to develop typhoid fever?

    A: After exposure, it usually takes 10 to 14 days to develop symptoms. This depends on the amount of bacteria you ingest. If you ingest a large amount of the bacteria, the incubation period may be only 6 days. Conversely, you can develop symptoms as long as 50 days after ingestion if you consumed very small amounts of Salmonella typhi. Some people have mild cases of typhoid and don’t have any symptoms.

    Q: Should I get a typhoid fever vaccine before my next trip to South America?

    A: Unless you’re planning to travel first-class throughout South America (highly unlikely if you’re a member of the South American Explorers club!), get vaccinated. There are two kinds of injectable vaccines. One has two doses given 4 weeks apart: a booster is given every 3 years. The other is a single dose that requires a booster every 2 years. With the oral vaccine, you take one capsule every 2 days for a total of 4 doses, and you’ll need a booster every 5 years. Make sure you get vaccinated well before your departure date – it may take up to 2 weeks to develop immunity. The effectiveness of the vaccine is about 70%.

    Q: Can you tell if you have typhoid fever from fever patterns?

    A: Fevers typically increase slowly over several days, peaks at 103º to 104ºF (39º to 40ºC), remains constant for 2 to 3 weeks, and then subsides. With the right antibiotics, the fever may disappear in 3 to 4 days. Many clinicians try to use fever patterns to diagnose typhoid fever, but the most effective method is using tissue cultures. Blood cultures identify Salmonella typhi up to 80 percent of the time, and bone marrow cultures have a 90 percent success rate.

    Q: If I get a fever while I’m traveling in South America, and I think I’ve got typhoid, what should I do?

    A: Seek local medical care immediately. Call the US Consulate for a list of recommended doctors. Local doctors will be familiar with the disease and can perform blood culture tests early on.

    Q: How is typhoid fever treated?

    A: The antibiotics chloramphenicol, ampicillin, and trimethoprimsulfamethoxazole have been traditional treatments. Because of resistance to these antibiotics, newer drugs (ciprofloxicin or ceftiaxone) are preferred. You can find out from blood culture what antibiotics the strain of Salmonella typhi are resistant to. Interested in reading more? See the Centers for Disease Control web page.