I’ve written many times in the last couple years about the mistaken beliefs in society about saturated fat and the false perception in the media and with MOST health and medical professionals that saturated fat is bad for you.

If you’ve seen in some of my articles, I’ve even showed you why saturated fat can even be GOOD for you in some cases, despite every health & fitness professional in the world just accepting the false belief that it is unhealthy for you.

I have to say I was pleasantly surprised to FINALLY see a big name publisher have some guts to publish an article about why everyone in the world may be wrong about their beliefs about saturated fat and it’s health effects.

I received my new issue of Men’s Health magazine recently, and they had a really detailed 6-page article in there about the faulty research in the past about saturated fat, and some new emerging research that is showing why it may actually be more good for you than you would have ever conceived.

The article was very well researched and laid out in an easy to understand format to summarize where the studies in the past have gone wrong, and why recent studies are showing that everyone may have been wrong for the last 5 decades about saturated fat.

I strongly suggest you read the entire article if you can. If not, I am going to try to give you a quick synopsis of the findings here since it was a long article.

First of all, did you realize that although doctors, nutritionists, dietitians, fitness professionals, and the media all have told you that it’s a FACT that saturated fats are bad for you, this “FACT” has actually never been proven!

It’s actually not a “fact” at all. It was a hypothesis! This goes all the way back to a flawed research study from the 1950′s where a scientist named Ancel Keys published a paper that laid the blame on dietary fat intake for the increasing heart disease phenomenon around the world.

However, there were major flaws to his study. For one, in his conclusions he only used data from a small portion of the countries where data was available on fat consumption versus heart disease death rate. When researches have gone back in and looked at the data from all of the countries where data was available, there actually was no link between fat consumption and heart disease deaths. So his conclusions were false in reality.

Second, his blaming of fat intake for heart disease was only one factor that was considered. There was no consideration of other factors such as smoking rates, stress factors, sugar and refined carbohydrate intake, exercise frequency, and other lifestyle factors.

Basically, his conclusions which blamed heart disease deaths on fat intake were really just a shot in the dark about what a possible cause may have been, even though all of those other factors I just mentioned, plus many others, may be the more prominent cause.

Unfortunately, Keys study has been cited for over 5 decades now as “fact” that saturated fat is bad for you. As you can see, there certainly is nothing factual about it.

Since that time, numerous other studies have been conducted trying to link saturated fat intake to heart disease. The majority of these studies have failed to correlate ANY risk at all from saturated fat. A couple of them made feeble attempts at linking saturated fat to heart disease, however, it was later shown that the data was flawed in those studies as well.

Do we actually have evidence that saturated fat may in fact be good for you instead?

Well, let’s consider a few examples…

Did you know that there are several well known tribes in Africa… the Masai, Samburu, and Fulani tribes… where their diet consists mostly of raw whole milk, large quantities of red meat, and cows blood? Despite their very high saturated fat intake, they display extremely low body fat levels, and heart disease to natives of the tribe is virtually non-existent.

Now most critics of this example will say that it has to be related to superior genetics. However this is not true, as when they studied tribesman who had moved out of their native lands and started eating more modern day diets, their blood chemistry skyrocketed with heart disease risk factors.

This is true of certain pacific island countries inhabitants as well. Several studies have shown that certain pacific island nations had VERY high intakes of total fat as well as saturated fat from tropical fats such as palm, coconut, and cocoa. Despite very high intakes of saturated fat and total fat, these island natives were typically very lean and heart disease was virtually non-existent.

However, when researchers followed up with islanders that had moved away from their native island and adopted a typical western diet, the heart disease factors were through the roof.

In fact, did you know that although saturated fat intake does increase your LDL bad cholesterol, it actually increases your HDL good cholesterol even further, hence improving your overall cholesterol ratio, which has been proven to be more important that just total cholesterol level (actually total cholesterol is an almost useless number… inflammation is the REAL problem, but that’s a whole different topic).

Another fact below is worth noting in favor of saturated fat:

Saturated fat is comprised of various different types… the 3 most prevalent types are stearic acid, palmitic acid, and lauric acid.

Stearic acid is found in animal fat and cocoa in higher levels. Research continues to show that stearic acid has no negative impacts on heart disease risks. If anything, it’s either neutral or beneficial. In fact, your liver breaks down stearic acid into a monounsaturated fat called oleic acid, which is the same type of fat that makes up most of heart-healthy olive oil. Bet you didn’t know that!

Lauric acid is beneficial as well. Not only has it been shown to increase your HDL good cholesterol levels significantly, but it is also lacking in most Americans diet and has even been shown to have some powerful immune-boosting effects potentially. It is even being studied currently in HIV/AIDS research to help improve immune function in patients.

Tropical oils such as coconut and palm are the best sources of beneficial lauric acid.

Palmitic acid is the other main component of saturated fat and has also been shown to increase HDL good cholesterol to the same, if not greater extent than LDL bad cholesterol, thereby making it either neutral or beneficial, but certainly not bad for you.

So, if all of these researchers have tried so hard over the years to point the finger at saturated fat, but have continued to fail to show a correlation between saturated fat and heart disease risk, what are the REAL culprits for heart disease?

Well, here are the real causes of heart disease risk:

*Trans fats (Artificially hydrogenated oils)
*Heavily refined vegetable oils such as soy, cottonseed, corn oil, etc. (inflammatory inside the body, and typically throw the omega-6/omega-3 balance out of whack)
*Too much refined sugar in the diet (including high fructose corn syrup)
*Too much refined starches such as white bread, low fiber cereals, etc
*Smoking
*Stressful lifestyle
*Lack of exercise
*Other lifestyle factors

So why does it seem that so many attempts over the years have tried to lay the blame on saturated fat. Do you think it might have anything to do with the muli-billion dollar vegetable oil industry, which has taken over for cooking oils for what used to be mostly animal fats and tropical oils in decades past.

Do you think multi-billion dollar industries really have an influence on the way data is portrayed to the public? I think you should know the answer to that.

I hope this article has opened your eyes about the truth about saturated fat and how you’ve been misled over the years.

The true FACT is that saturated fat is a neutral substance in your body, and even beneficial at times, not a deadly risk factor for disease. The REAL risk factors are what I listed above.

Keep in mind that this does NOT mean that eating 5 pounds of bacon for breakfast every morning is good for you, and you should only eat foods high in saturated fats. Rather, you still need a to strike a balance for optimal health, this means fruits, vegetables, nuts, seeds, healthy meats, eggs, and small amounts of whole or sprouted grains.

Again, animals raised in an unhealthy manner are not good for you… this is the case with most commercially raised meat and grain fed meat. On the other hand, wild game meats, grass fed meats, free range chickens and eggs (preferably organic) are healthy animals, and therefore the meat is generally healthy for us with better omega-3 to omega-6 ratios than standard commercial meats.

I recently found a great website that has some of the best grass-fed meat available on the market. It’s nice to know that what you’re feeding yourself and your family is actually good for you! Plus, they delivered the sealed cooler of grass-fed meats right to my doorstep only 2 days after ordering, and everything was still frozen. I was very happy with the service. Here’s the site — http://healthygrassfed.2ya.com/

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Isometric workouts are physical exercises where there is no visible movement completed throughout the exercise.

Yoga, too as many other types of exercising, take advantage of isometric routines to aid strengthen the muscles in the body.

When you are learning isometric exercises it is important to acknowledge that these forms of exercises are resistance based exercises.

This suggests that you just are resisting a form of pressure, which then builds your muscles.

By maintaining the exact same position, that you are forcing your muscle groups to operate harder.

This can have the same result on your body as forced motions, such as running, walking, aerobics and many other cardiovascular exercises.

The primary difference among these routines and isometric workouts may be the fact that you simply can do isometric exercises anyplace at anytime.

In yoga, as well as some other meditation based exercises, isometric exercises are done by resisting the forces of your own body.

For example, the motions of pressing your palms together and exerting force is one of the basic isometric exercises that is used in yoga.

You can enhance these isometric exercises by using body positions that make maintaining this posture more difficult.

By undertaking so, you can workout your total human body with out moving.

These isometric exercises can be done by anyone, even those with severe handicaps.

When you are learning isometric exercises it is important that you do not stress your body too much.

Like other types of exercise, it’s probable to strain and injure your muscle tissue in case you are not cautious.

When you are performing isometric exercises, take your time and approach them cautiously.

If you feel pain, you should cease the exercise.

Discomfort is a way that your physique is telling you that something is incorrect.

If you are in pain, you may not be performing the isometric exercises properly.

However, pain is not the same as muscle strain and sore muscles.

Your muscles will become sore from accomplishing isometric routines.

What you want to prevent will be the sharp pains of active injuries instead of the soreness of muscles being applied.

If you’ve in no way completed isometric routines, it is achievable to find out them with no assistance of the teacher.

Nevertheless, if you’re new to doing exercises, you need to have someone spot examine you whilst you happen to be understanding the physical exercises.

Doing this will prevent you from learning bad habits that could cause injury to your muscles and bones.

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Nearly anything that will get your system moving counts as training. You could physical exercise each day devoid of figuring out it — any activity with vigorous bodily movement qualifies. Trick oneself into working out much more simply by rising your low-impact pursuits all the way through the day. Below are methods to burn about additional 100 calories on a daily basis to healthful pounds. ? Pedal an work out bike for 13 minutes.-When completed correctly, cycling can be an successful and pleasant form of aerobic physical exercise. Cycling can minimize the chance of cardiovascular disease, substantial blood stress, weight problems and diabetes. It could possibly reduce your ?real age?, lowering it greater than a ten years bring down than your chronological age. A thirteen-fifteen-minute bicycle journey, 5 days a week, uses up off 11 kilos of weight a 12 months and meets the necessities for minimizing heath hazards. Training continues to burn unwanted fat right after the exercise routine ends. After the sweating stops the body?s metabolism continues to be superior. You could you raise the post-exercise burn off? A handful of scientific studies advise that exercising for twenty minutes at 35 to 55% of aerobic capacity, as in riding briskly, elevated metabolism for 20 minutes following stopping. Meaning that a twenty minute, brisk bicycle journey uses up excess fat for 40 minutes.

? Hiking up hills for fifteen minutes- When you weigh one hundred fifty lbs, you may melt away somewhere around 121calories in fifteen minutes. It is dependent on the amount you weigh as well as the style of hiking. Hiking is often a user-friendly exercise and involves pretty small gear or approach. Goal for no less than 4-6 active days per week for 45-60 minutes to drop some weight and maintain it off. Blend up the duration and intensity of one’s hikes with a single quick comfortably difficult hike – powering up hills and recovery for 30-40 minutes to burn extra total calories and a single prolonged, sluggish hike within the weekends to burn fat.

? Cleaning the garage for 15 minutes- For outside areas and garage floors, very little beats an old-fashioned broom and dustpan. This activity uses up 272 calories per hour. So, it is sensible to sweep up the driveway as well as get out towards the sidewalk. Though sweeping ranked 7th in calories burned, you could raise the level of one’s workout by acquiring to all of the nooks and crannies of your respective property you generally avoid. Even better, stretch up and knock down individuals cobwebs which were accumulating from the corners of your respective garage.

? Practice some rapidly dance measures for sixteen minutes- Dancing can be a pleasurable aerobic physical exercise, which facilitates to enhance oxygen ranges as part of your body and aids to burn calories. The vital point when likely for dance routines to shed pounds, will be to pick a dance type which you appreciate and that is high paced. By large paced dancing, I indicate that you need to be relocating yourmuscles rapidly adequate to start sweating. A dance routine should be done not less than 20 minutes a day to shed pounds. Inside a standard dance regime, just one can melt away 109 calories in 10 minutes. And, with substantial paced dance routines to shed pounds, you are able to burn up more calories. So, commence a dance regime at home, or in a very class, and within a handful of months, you can have missing pounds and turn into a lot more toned! ?

? Work within the garden for eighteen minutes- Gardening has always been regarded as a advantageous and healthier exercise. Using the emphasis slowly but surely, but undoubtedly turning to healthy dwelling, overall health authorities opine that there?s absolutely nothing like somewhat of gardening to rev up your metabolic process. In case you have exterior space, you’ll be able to burn up calories by gardening (246 calories per hour), raking (264 calories per hour), or mowing the lawn (a whopping 363 calories per hour).

? Swimming leisurely for 20 minutes- Swimming is usually a great approach to burn off calories and tone muscle tissue. It is wonderful because it is zero affect and it performs the complete body. You will not simply do the job your legs (from kicking) and arms (in the strokes) but you?ll tone your again, chest, abs,glutes, throughout! ? Playing tag for twenty minutes- Anyone weighing one hundred fifty lbs will burn amongst 29 and ninety calories for the duration of 15 minutes of enjoying tag. The actual calories you utilize will rely on how swiftly and just how much you run while actively playing. There is certainly no set rule on when to end but it really is a good plan to set a time restrict before people develop into exhausted or disinterested in continuing the sport.

? Mowing the lawn (making use of motorized mower) for 20 minutes- Today lawn mowing has become accomplished through the use of a riding lawn mower. However, should you however have a push mover so you take pleasure in staying outdoors, you’ll be able to take full advantage of this chance. As per Nutri Approach, somebody weighing 180 pounds will burn 449 calories per hour applying a push mower, in comparison to 204 on a riding mower. The larger and heavier the mower, the more calories you will burn off.

? Walk briskly for 22 minutes (3.5 mph)- thirty minutes of walking will burn 150 calories and if you stroll thirty minutes every day, 5 days every week, you may burn up about 750 calories per week. Strolling can have definite benefits in direction of your bodyweight reduction method and remaining in form.

? Clean the home for twenty five minutes- You can burn as much as 175 calories an hour by cleaning property and incorporating additional motion while you do it. It can essentially be pleasurable, and who believed dwelling cleaning could be exciting? Initial put on some music you want. Now let?s get shifting! Dance whilst you vacuum, sweep and mop, just move those hips, your arms are already in movement. When vacuuming, use a large choice of motion and lengthen your vacuum out so far as you are able to. Also modify arms which means you aren’t obtain a exercise routine on only one arm. You may melt away 160-230 calories an hour by undertaking vigorous household cleaning like scrubbing walls, scrubbing floors and washing windows based on your bodyweight and dimension.

? Golfing (utilizing a cart) for thirty minutes- You have a good deal of control around the quantity of calories you burn up taking part in golf. You may pick out an easy-paced sport, ride inside a cart and burn up the bare minimum figures of calories. Otherwise you could ambigu the volume of calories you burn up by carrying your own private clubs and strolling. The true calories burned during golf also are impacted by physique fat, intensity of training session, conditioning stage and metabolic rate.

? Yoga for 30 minutes- Burning calories in yoga is dependent drastically over the kind you’re undertaking. Some types, much like the much more lively Ashtanga yoga, could have you burning a lot more than other folks. But, on regular, you are going to expend about 250 calories per hour in yoga class.

? Walking the puppy for 50 minutes- Based on your speed and the temperament on the puppy, a one hundred fifty pound human being can burn up about 205 calories an hour.

? Putting away the groceries & Light housekeeping for 40 minutes- Far more actions and much more movements are what you happen to be right after. So forget that cleaning-product caddy organizer people generally recommend you carry close to. When you have to walk further methods to get the broom, that’s golden.

Your whole body needs calories to do everything it does; breathing, organ function, everything. It needs a lot more calories the greater active you will be. This is why workout is key to pounds reduction; even though consuming fewer calories will help you balance your energy intake with your energy consumed, work out will help the body burn more calories than it takes in—this is what causes you to burn body fat and lose weight.

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