Many women resort to crash diets to get them bikini-ready for summer or to help fit themselves into their wedding dress before the big day.

The principle is simple – they try to accommodate in two or so weeks what should be a weight plan normally designed for 6 months or more.

Crash diets entail radical reductions in caloric intake.

They range from soup diets to cleansing diets, but a common factor among them is the deprivation of nutrients needed by the body for proper metabolism and production of energy.

They last from several days to a few weeks, and there is almost always a radical reduction in weight, but crash diets are not in all aspects successful.

The Body Mechanisms Affected By Crash Diets:

Dieting is not as easy as reducing fat intake and losing pounds.

We need to look into the mechanisms in the body affected by these diets to understand what we should watch out for.

First, if you want to fit into that bikini or wedding dress in two weeks’ time, then you just might be able to do so because crash dieting is a few steps away from starvation – and we know how hunger strikers look like after a few weeks.

But the question is… is it healthy for you?

Since our body uses various sources of fuel to convert to energy, the fuel used by a 200-meter-dash athlete is different from that used by a basketball player at the second half of a game.

Studies have shown that lean tissue and muscle are the first to be broken down than stored body fat.

Thus, when people subscribe to crash diets, it’s the muscle that breaks down first before the body fat which they are actually targeting.

During extreme diets, your body will think it’s starving when you’re losing too much weight too fast, and responds by conserving fat.

The same thing happens when a person cuts down on caloric intake but does not exercise at the same time – your body will tend to whittle muscle tissue, not fat.

How Is Muscle Tissue Different From Fat Tissue?

Besides their appearance, muscle tissue is metabolically active – that is, you have to work on them to keep them healthy.

Notice how some patients recuperating from accidents lose muscle mass but gain weight?

It’s because if they can’t benefit from therapy that helps them exercise their muscles, the muscles can atrophy. However, the fat cells will stick to them like glue.

The Basal Metabolic Rate:

In order to maintain your metabolism’s health, muscle tissue is extremely important to help your body function properly in all aspects.

If there is a reduction in muscle mass, there is also a drop in metabolic rate.

Muscle that is metabolically active has to be fed well, and this is why bodybuilders have diets that can compete with those of sumo wrestlers.

How does the body respond to crash diets?

When it senses that it has been deprived of the nutrients it needs for an extended period, it makes up for the lack by lowering the basal metabolic rate, or BMR. This is the number of calories burned in a day by an at-rest body so it can maintain normal body functions.

If it decreases, it means that calories are burned more slowly by your body.

Its implication in crash diets is once you get off a crash diet and revert to your normal food routine, it will become easier for your body to deposit fat. This is what happens in the so-called “yo-yo dieting,” when someone’s weight see-saws between diets.

How, Then, Should You Keep Muscle?

Researchers recommend a target of not more than one pound a week. It may not be much, but that’s 20 pounds in 5 months, and your body will thank you for the less drastic change.

M. Jamal

P.S. Been on a Crash Diet before? How did it feel… and… was it worth it?

About 3 weeks ago I posted the “The Perfect Swimsuit for Your Body” that ran through 10 different styles and tips to help you look most glamorous. Well, today… how about two videos that illustrate those concepts further?

The first video covers:

• How to trick the eyes into seeing an hour-glass figure
• How to draw attention away from the bust-line

And, the second runs through:

• Looking for comfort when shopping for swimwear? Watch this to feel great and avoid looking fat
• Need to be active, maybe run after the kids? Here’s something for you
• Want to have your hips and thighs look ‘less-visible’? Here’s a simple trick

Be sure to check ‘em out if you’re in summer mode and would like to avoid common swimsuit blunders plus look great on the beach…

M. Jamal

P.S. And just when you thought a one-piece wasn’t an option (or even boring)… you ought to stop and check out how Naomi Campbell and Catherine Zeta-Jones make these look flattering. Even more, there are six swimsuits illustrating the style effect: small bust, wide hips, short legs and even what’s best for creating curves. Click here to see it now.

Most of the Western world welcomes summer beginning the second half of the calendar year, and once again, it’s that time of the year to look for swimsuits that would enhance the assets and camouflage the not-so-good areas.

Since bathing suits are seldom classified according to any particular categories such as body types when they’re sold in department stores, it would be easier for you to look through catalogues or surf the Internet for the swimsuit that would look most flattering on you.

Before doing so, you should first look at the guide below to have an idea of which swimsuit style to choose:

Small Bust:

Choose a halter top in any bright color such as pink.

This particular style, or one that dips low at the chest and is tied at the nape, can create a cleavage even when you’re not endowed with one. It’s also possible to wear a one-piece suit, but choose one that is padded at the bustline and has snug-fitting underwiring.

Full Bust:

You’ll know when you fall under this category if your torso is comparatively larger than the bottom half of your body.

A swim tank-type bathing suit helps minimize large breasts, and so would a two-piece swimsuit whose top is darker than the color of its bottom piece. Try a sports top, too, as these keep everything in place (few things are worse than an underwired bikini top which can’t quite hold things in place). They also keep you more comfortable, knowing you have full coverage.

Small Bottom:

Purchase a suit with a ruffle-hemmed bottom or use a mini-sarong and tie at hip level when out of the water.

Large Bottom:

If you have the so-called pear or triangle shape, attention must be drawn away from the lower half of your body.

To do this, go for a swimsuit with special detail on the chest area.

It could be anything such as a tie bow or a crest, which help to create a more balanced figure. You may go for a deeper neckline or extra padding, and side ruching at the outer edge of the bust creates interest around this area rather than on your lower torso.

Alternatively, you can camouflage your problem area with a skirted bottom, if you feel that covering your hips and thighs would make you feel more comfortable.

Boyish Figure:

When you don’t have enough curves, look for styles that would give the illusion of an hourglass figure.

One good design is a one-piece suit that is cut off at the sides but with material covering the middle of your torso. Choose printed swimsuits instead of plain ones, and go for the large prints, especially florals and wide lines.

Avoid solid black pieces as these would tend to make flat even flatter.

Full, Round Figure:

A one-piece bandeau will give the illusion of height and at the same time slims the figure.

Attention is drawn to the chest area, balancing the look, and its strapless nature makes you look even sexier.

Plus Sizes:

Women with plus sizes simply shy away from the beach or wrap themselves like mummies in sarongs, but this shouldn’t be the case.

All you have to do is find a swimsuit with a busy print to distract the eyes. Choose those with two or three colors only, and the prints can be geometric shapes or lines – anything but large circles.

If you have a belly bulge, do stay away from two-piece numbers.

Instead, find an empire-waist swimsuit to emphasize the bust line and conceal the belly area.

V-necklines are recommended to draws the eyes up, towards the bust and the neck and face. You can also look for tummy-control swimsuits to help firm your mid-portion.

Wide Shoulders:

To keep them looking more proportional, select a swimsuit with thick straps. You can also use halter tops in dark colors to draw the eyes towards the center of your body.

Petite:

Refers to women 5’4” and below. The best swimsuits are monochrome plain ones with smooth, lean lines and minimal detailing.

Short Legs:

Instead of trunk-style swimsuits, choose a raised leg cut such as French-cut numbers to elongate your legs. In addition, it’s better to wear one-piece suits in solid colors which don’t break up the body but rather give an elongated illusion.

Maintain a good posture and don’t try to hide a large bust, for instance, by arching your back.

If you find the right type of swim wear, carry it proudly.

Most types of swimsuits would look good on any person when worn with confidence.

M. Jamal

They’ve been called The Bikini Of Footwear. They’re simple, cool, comfy, rather cheap and in-style for summer… yet they can cause a lot of havoc on your foot if over-used!

Wearing flip-flops feels like giving your feet a break (especially on a warm summer day)… yet it can be quite the opposite if you plan on doing a lot of walking.

They offer little if any support (no arch support, heel cushioning, or shock absorption)… and… some Doctors have gone as far as saying, “Flip-flops have single handedly caused more problems with people’s feet in the last couple years than probably any other type of shoe”

Hmm, are they really that bad?

It all comes down to flat flip-flops having no support for your foot. Especially those slip-on, toe-thonged flip flops. This means your foot can slip in any direction which in turn reduces the efficiency of its ‘shock absorption’ function.

I’ll get to an interesting University study in a moment, first here’s an illustration from a forbes.com article:

“Flip-flops don’t really hold on the foot like most shoes do, so we use the tendons and muscles to hold them on,” says Dr. Greg Cohen, a podiatrist at Long Island College Hospital in Brooklyn, N.Y.

During the summer, Cohen also tends to see a lot of ankle sprains–another result of flip-flop use. “When a person steps off the stairs or a curb wrong, there’s nothing there to hold or support the foot or ankle.”

Another article in USA Today lists the following as “Possible Consequences” of wearing flip-flops as everyday shoes:

• Sore arches and heels, which can progress to chronic conditions, including inflamed Achilles tendons and plantar fasciitis, inflammation of the connective tissue between the heel bone and the toes.
• Heel calluses (from the pounding).
• Hammer toes (from the gripping).
• Irritation between the toes (from the toe thongs), which can lead to nasty fungal infections.

How The Foot Hits The Ground:

When one professor at University of Auburn noticed an increase in lower leg pain as students came back from summer… (the same students who would’ve likely slipped into flip-flops all summer)… she setup an interesting experiment.

She lined up 39 students and setup to analyze how they walk. Participants switched between thong flip-flops and sneakers.

Analyzing the data revealed a hidden behavior…

Walking in flip-flops alters the mechanics of every step.

For example, flip-flop wearers take shorter steps! In other words, it leads to an unnatural, toe-gripping, foot-slapping gait.

What else did the study reveal? Well, for that I recommend checking out this blog post by Maggie West. (Actually, I think she gives this topic better coverage than ABC News)

M. Jamal

P.S. So, does this mean you should drop your beloved flip-flops this summer? The phrase we ought to remember is “moderation” and “the right footwear for the right activity”.

I wouldn’t dream of going on a long walks in flip-flops.

Yep, at one point I’ve tried that and it wasn’t a pleasant experience - especially when you’re pounding hard ground. It felt like foot abuse and I was literally running for a foot massage later that evening.

Personally, I’m not into thong styled flip-flops. I usually slip into light strappy sandals if I’m gonn’a spend some time by the pool or beach. I’ve generally found it ok as it’s softer ground and I’m not doing flip-flop marathon walks anymore! Only one problem I’ve encountered; watching out for slippery spots.

Have you experienced foot pain in the past from flip-flops?
Do you see it as fashionable, all-day footwear?
And… What’s your footwear gonn’a be this summer? Love to hear your thoughts.

The plane lands. A look at the countless people lining up at customs tells me it’s gonn’a take a while. Next, I rush to grab my luggage and exit. I take a breath and spot a fresh juice shop.

“Ahh what could be better than some fresh juice after 8 hours at the mercy of the air hostess!”

I skim through the menu; Berry Blitz, Berry Deluxe, Mango Madness, Passion Knockout.

Sounds interesting.

I quickly request the juice with the most interesting name I could find and whisper “… with Energy Boost please”

That scenario is quickly becoming a habit every time I travel to lovely Thailand. I mean, can you really help avoid some fresh juice after a long 7 or 8 hour flight? I can’t. (Here’s a photo sample from last year’s trip)

Anyways, this place has a list of so called “Boosters” they add to fresh juice.

Things like ‘Energy Boost’, ‘Digestive Boost’, ‘Skin Tonic Boost’. I spotted Ginseng and Vitamin C among the list of ingredients that make up these Boosters.

Surprisingly, I recently came across an article that spells Starbucks plans to enter into this type of thing.

I mean, if you’re big on Starbucks, next time you order your latte you can say “Plus Energy” and they’ll mix in B-vitamins, Guarana and Ginseng into your drink. (Here’s the news article)

(Now, depending on the heat and whether Starbucks cooks these “Energy” ingredients… it could result in partial or complete loss of those vitamins. It’s like cooking an apple, eating it fresh is always better.)

Regardless… would you be tempted to have this “+ Energey” with your latte?

And… while we’re talking apples and fresh juice… how about some recipes?

Here are over 8 fresh juice recipes, see them here.

Best wishes,

M. Jamal

P.S. In case you’re interested in smoothies and juicing, here are 3 things worth checking out:

1) Clear any myths about ‘juicing’, things like: Does heat damage the juice? …Do all juicers produce oxidation? …What about juices purchased in the store? Are they “cooked”… plus… 9 tips to increase the quality of your juice. You can see all that by going here (scroll down to get to those 9 tips)

2 & 3) Two great video with an interesting perspective on juice and making it part of your daily routine. He runs over some key concepts, pay attention (especially when you consider that most shelved juices aren’t half as good as freshly made juice)

I’d love to hear your thoughts about this whole “Juicing” activity ‘-)

I don’t usually go for juice… (most of the time, at least recently, I’m hooked on a few fuits)… but not this time…

After a 7 hour hectic flight to lovely Thailand, I check out of immigration and the first thing I see is a juice shop. Hmmm, that gott’a perk me up (I’ll skip on coffee, I’m talking fresh juice).

I look down the menu… my eyes slide down the part which says “boost” (they supposedly add some vitamins to these juices)… aha, I’ll have a “2 Piece Bikini” (think that’s what it’s called). It’s close to those ice smoothies just filled with fresh juice; blueberries, lynches, apple and a few more.

Next I jump into a taxi and start sipping. Woow, this stuff is good.

Now I’m on a short vacation, but heck no break from fitness. I’m all up for an action filled, adventure-like vacation.

So in 80 minutes I’m at the hotel… 15 minutes later I’m at a lake doing wakeboarding.

Weew, that’s something. I’m talking about a real nice spot; a lake, mellow music, some of asia’s best riders… And I’m there trying to pick up this exciting sport.

Not only do I get plenty of action wakeboarding, there’s also a swimming pool… plus, a small gym 5 minutes away.

So have you taken your summer vacation yet? Or maybe you’re that’s happening soon? What kind fun fitness activities do you plan into your vacations?

Generally, I find that during holidays a little goes a long way. It’s like your body and mind are almost stress-free…. so it responds better.

Have a great summer,

M. Jamal

P.S. Ever been on a vacation where you just didn’t want it to end?

Well, I’ve got that feeling right now as I’m typing this while sitting at a calm lake, some sun - not too hot - and a lot of fresh food (Plus, I’m about to get up and wakeboard again in a minute – yep I fall often, but it’s a great fun addition to my workout… a exciting change from the usual.)