Kurvaceous - Body Confidence

Home » Health FAQ

Free Downloads
Health FAQs
Health / Fitness Calculators
Kurvaceous Health Tips
Recipes

Health FAQ

Most Frequently Asked Health Questions:
By: Kate McCracken

Please Click on the question to reveal the Answer.

Q1:

I've read that you must warm up before exercising. Is this really essential and if so what sort of exercises should I be doing?

Answer 1:

There is much debate on this subject some people say it is essential and some say it isn't. However from my own personal experience I feel it is imperative that you do some form of warming up before any strenuous activity.

Why do we need to warm up? Several changes take place in the body once physical activity is initiated. Your respiratory rate, blood flow, and oxygen and nutrient levels increase. The idea is to prepare your body for the physical stress that exercise demands. If you forego this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up prepares the nervous system, heightens mental awareness, and loosens up joints and muscles to make them less prone to injuries. Warming up also mobilizes the fluid located in our joints, minimizing the risk for wear and tear of the muscles. In addition it gives the heart a suitable period to adjust and pump blood and nutrients into muscles.

So how you warm up properly? Warming up can be a very simple task- basically it can be any procedure that enables the heart to beat faster. You can simply walk, jog, or you can use a cardiovascular machine such as cross trainer or a bicycle, if they are available. Start at a gentle pace, and then slowly increase until your heart beat rate and body temperature rise. It important to note that the pace should leave you energised but not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if you are working out in a cold environment) move into some light stretching before continuing on with your workout. Please remember that it is also equally important to cool down at the end of your workout.

Q2:

I have been doing countless sit-ups day after day but am not seeing any improvement in the size of my stomach. Why is this so? Should I increase the amount I am doing?

Answer 2:

The simple answer is you cannot spot reduce. The truth is if you want a six-pack stomach, you have to know what it takes to get them!

Don't feel alone though, it is a common misconception that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use gadgets that will do the exercise for you. Sorry - I wish it was that simple. The bare facts are you cannot achieve washboard abs by simply doing abdominal exercises. Sure it will make the underlying abdominal muscles hard but it is the fat sitting on top of the muscles that we have to address.

This top layer of fat can not just come off on its own. Genetics is a factor. Diet is a factor. Lifestyle is a factor.

So doing 500 crunches a day will not only exhaust you but it will not get rid of the fat. Your body will not burn the fat stored in that spot you are targeting.

This doesn't mean however that you should give up on your abdominal workouts altogether just simply that you need to combine them with a healthy diet and cardio workouts to see results.

Q3:

I have been told that I should incorporate weights into my exercise program but I am worried about building big bulky muscles. What is your advice?

Answer 3:

Yes I would certainly recommend introducing some resistance based training into your workout regime. I too always steered cleared of weights and thought I would end up looking like Arnold Schwarzenegger but the bottom line is muscle burns fat and the more lean muscle we have the more fat we burn. As women we do not have enough testosterone in our bodies to build muscle the way men do so rest assured that weight training will not have you looking big and buffed! Resistance training is about increasing the strength of the body not necessarily the size.

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. This is what is referred to as strength training or weight training. This can help achieve a healthier body, with a toned more appealing look.

Before you embark on any weight training it is best to get the advice of a trainer at your gym and an ok from your doctor. This kind of training is not something that you should explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before starting using weights. I personally use light weights with high repetitions to just tone my muscles and not build them.

If you really do not like the idea of using weights you can do resistance training without resorting to equipment. By using your body's own weight you can actually perform resistance training just about anywhere. Push-ups are just one example.

Overall though once you know the correct techniques, the benefits of weight training far outweigh any negatives. Positive results you will see from including weight training in your regime include; increased bone mineral density, increase in strength, increase in the range of activities you are capable of, reduced body fat and improved heart condition.

Q4:

Can you give me some quick tips to boost my metabolism?

Answer 4:

Metabolism is the rate by which the body produces and consumes energy and calories to support life. You will hear the term Basal Metabolic Rate (BMR) - this refers to the amount of calories your body burns just at rest doing nothing. By increasing or "boosting" your metabolic rate (as you put it) will assist you to burn fat and lose weight more effectively.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are a few ideas to get you started:

Build lean body mass. Do you find as you get older you can no longer eat the things you could when you were younger without it going directly to your hips? Well that is because unfortunately our metabolisms decrease naturally with age. The good news is though that it is possible to reverse the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. That being the case exercise is essential. Build strength and resistance by working out at least twice - three times a week, preferably with weights. The key is to match the amount of eating to the amount of activity you do.
Eat breakfast. A lot of people ignore the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if you wait until the afternoon to eat.
Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Choose carbohydrates that have a low GI factor (glycemic index rating) to maintain a steady constant supply of energy.
Eat spicy foods. Hot cuisine with peppers can increase metabolism.
Increase your sleep. According to research, people who do not get enough sleep tend to gain weight as the stress hormone cortisol is released and actually decreases metabolism. Also, muscles are regenerated during the last couple of hours of slumber so it might be an idea to catch up on some much needed zzz's.
Increase water intake. Water flushes out toxins that are produced when the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.
Try Green Tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
Include more raw whole foods in the diet, such as fruits and vegetables, beans and whole grains.

Q5:

I'm just wondering if you take a multi-vitamin?

Answer 5:

Yes I do take a multi-vitamin. I often hear people say that if your diet is well-balanced then there really isn't any need to take one. While this is true can you honestly say that your diet has the required amounts of vitamins and minerals you need on a daily basis to support a healthy mind and body? I can't and I believe my diet is well rounded and nutritious. I like to think of my multi-vitamin as an insurance policy against anything that my diet may be lacking in that day.

I certainly do not advocate taking multi-vitamins to replace a nutritious healthy diet in fact the nutrients are not as well absorbed from taking tablets as what they are from whole foods but I would still rather be covered than not.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat however it is easy to become deficient in one or many due to lack of intake, interference with medications, poor quality of food source, higher needs etc.

I believe that an excellent daily multivitamin supplement not only develops your general bodily functions but also improves your mental and physical condition and well being.

Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run.

That being said, while daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.

Q6:

I notice you sell coconut oil. Isn't coconut oil a saturated fat and therefore bad for you? I thought we were supposed to be avoiding saturated fats?

Answer 6:

You are both correct and incorrect. Yes coconut oil is a saturated fat and yes we should be avoiding saturated fats however coconut oil is the exception to the rule. It has unique properties and actually acts more like a carbohydrate in our bodies rather than a fat. I know, I know it sounds crazy, the first time I read about coconut oil and its positive effects not only on health but weight loss I knew I had to find out more about this oil that has received a bad wrap for such a long time.

Basically coconut oil is a medium chain fatty acid. MCT's are different from other varieties of saturated fatty acids in that as soon as they enter your blood stream, they are taken to your liver where they are converted to energy. Most other oils are made up of long chain triglycerides (LCTs), which the body does not burn quickly instead it prefers to store LCTs in adipose (fat) cells.

Apart from the added bonus of using coconut oil as a weight loss tool it can help to:

Reduce your risk of heart disease
Lower your cholesterol
Help with digestive complications
Boost metabolism and help promote healthy thyroid function
Rejuvenate your skin
Increase your energy level

Don't take my word for it though, try it yourself and discover this amazing product which is loaded with health benefits. I was originally recommended it by a naturopath and I have not looked back since. I follow a relatively low carbohydrate diet so coconut oil provides abundant "instant" energy without the associated blood sugar dips from eating carbohydrates. Weight loss is just an added bonus!!

Type in virgin coconut oil into any search engine and you will be surprised to read just how much information there is. My one word of warning is that you MUST choose Virgin Coconut Oil. For a period there I changed to refined coconut oil A. because it was cheaper and B. Easier and more readily available to buy. The result... my cholesterol levels soared. I couldn't understand why. I did some further research and learnt that when coconut oil is refined and modified the chemical structure changes. Just as a polyunsaturated fat becomes a trans-fatty acid as in making margarine (through hydrogenation) so does the molecular structure of coconut oil. That may sounds a little technical but the bottom line is if you want to reap the many health benefits please only purchase VIRGIN COCONUT OIL.

I feel so strongly about this that I decided to distribute a brand I personally use, know and trust. You are able to buy Virgin Coconut Oil in my on-line store CLICK HERE!

Q7:

Are you able to give me some guidelines on how to read food labels? What should I be looking out for?

Answer 7:

Understanding and reading food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect their diet, how much they should consume etc.

However if you can familiarise yourself with food labels it will help you to make sensible food selections. Through the "Nutrition Facts" section of a particular product, you can identify the amount of serving sizes provided in that product.

Food labels also help you to clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on energy (calories) total fat, saturated fat, protein, carbohydrates, sugars, fibre, sodium and cholesterol amount "per serving."

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

Serving size
This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
Nutrients
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. In order to understand the numeric value of each item, you should know that the "% daily value" indicates the percentage the product contains of the RDA's (recommended daily allowances) for each nutrient.
Ingredients
This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
Label claim
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. In order to understand the numeric value of each item, you should know that the "% daily value" indicates the percentage the product contains of the RDA's (recommended daily allowances) for each nutrient.

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can control the amount of food that you intake.

Q8:

How do you stay so motivated to stick with your exercise and diet regime?

Answer 8:

I often joke that fear is a great motivator, having to get up and film in tiny aerobic leotards certainly makes you think twice about going for that piece of chocolate cake but seriously everything in moderation is the true key to success.

"Motivation is what gets you started but habit is what keeps you going." I truly believe this saying holds true for all of us. For me sticking to an exercise and diet regime is not hard, in fact I don't even see it as a diet or regime because it is part of my lifestyle. It is not a "sentence" because I like being able to enjoy life knowing I am doing everything within my power to lead a healthy, fulfilling life.

Here are a few specific ideas to help you "get motivated" and stay on track.

Have a goal to work towards
Write down a goal you wish to achieve and a date when you wish to achieve this by.

What is important is to be precise about your goal. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated. I often use body affirmation and hypnosis CD's to help with this process. For more information please CLICK HERE!
Develop a strategy
Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two. For me I often put a picture on my fridge of how I want to look. It is just a gentle reminder of what I am trying to achieve.
Monitor your progress
Tell a friend your goal. This makes you accountable for what you do. If somebody is willing to take note of your progress and development it will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely better than just achieving your goal alone. By having somebody believing in what you do is one of the greatest motivations to keep you exercising and sticking to your plan. If you do not feel comfortable telling a friend then at the very least use an exercise and food journal so you can monitor your progress and see how well your strategy is working. To download a free diet and exercise journal CLICK HERE!

The bottom line is that in order to stay motivated you need to find something which works for you but you need to be happy with the changes you have made and make small progressive changes so that they become changes for life.

Q9:

I have been diagnosed with high blood pressure. Is it safe for me to exercise?

Answer 9:

This is a subject very close to my heart as my father also suffers from high blood pressure. "Take the Pressure Off Your Heart" by Robert E Kowalski is an excellent book which I highly recommend should you wish to read up further of this subject.

High Blood Pressure makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of people who have high blood pressure do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, high blood pressure is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent high blood pressure.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles. Exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

Before starting an exercise regime though it would be worthwhile to read through this checklist.

See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity - particularly if those changes could make large and sudden demands on your circulatory system - check with your doctor!
Take it slow
Start at a low, comfortable level of exertion and progress gradually. Allow for a progressive increase in activity.
Know your limit
Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.
Exercise regularly
You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.
Exercise at a rate within your capacity
The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Q10:

Is detoxing really a healthy option and what does a detox actually do?

Answer 10:

Do you get times when you feel sluggish and stressed? Your body may experience continuous aching, diarrhea, constipation, and a feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body. These toxins can affect your whole body's fitness and health.

I am a big fan of detoxing. I often do it once a month to give my digestive system "a rest". Rest from what you may ask? Rest from the all the activities that our poor bodies have to go through each day- ingestion, bowel movement, intestinal secretion, absorption, circulation, storage, distribution and assimilation at a cellular level.

While weight loss is not the aim of a detox it certainly is an added bonus of detoxing as it helps the body to breakdown fats. I will often detox when I want to break through a plateau or jump kick some weight loss. It is not uncommon when detoxing to have headaches, low energy and mood swings. This is quite normal as the toxins are being released and disposed of through the waste management organs in your body.

These particular organs in your body that deal with cell waste management play a major role in the detoxing process for a fit and healthy body.

Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them in the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.
The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.
The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water.
The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins.
The colon is a solid waste management organ in your body. Detoxing and cleaning the colon can be tough. However, having a waste-free colon can certainly provide the benefit of having a clean and healthy body.

I personally use many methods to detox including bath salts, foot patches, and infra-red saunas to all day juice fasts. For more information please visit the Detox section of my site or CLICK HERE!