I am here to help with exercise questions, ask away!
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Permalink Reply by christine on -
We were just discussing the Xiser on another discussion. I think I will be getting one soon.
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Permalink Reply by tammy morton on
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dr smith...i have an ems machine that i use for muscle toning. i also have some nasty arthritis that at this point keeps me from doing cardio workouts. am i making my arthritic condition worse by using the ems machine? The machine i have is the 10 lead model if that makes any difference.
thanks for your input!
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Permalink Reply by Dr. Mark Smith Ph.D on -
My first question would be have you found the EMS to be beneficial with respect to your muscle toning? These units certainly have their place, usually in a rehab situation, and I wouldn't see why it would make any arthritic condition worse. Having said that, arthritis is an inflammatory condition that benefits from short duration, high-intensity exercise by a preferential shift in hormonal balance. You likely need to find activities that provide the required intensity without impact to arthritic joints. You would also benefit significantly by adopting a diet that cuts out foods that have been found to have inflammatory properties via immune system stimulation -- namely grains, legumes and dairy. This leaves you nature's $100 bills as I like to call them ..... LEAN protein, vegetables, fruits, nuts and seeds.
Also, define what you consider a "cardio" work-out - you might discover you can increase your cardiovascular health regardless of your arthritis!
Hope this helps.
Regards,
Dr. Mark J. Smith
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thank you for your help. i have noticed that i am firmer and more toned since i've been using the ems machine to tone up my muscles. what i have also noticed is when the arthritis is acting up...i am limited to abs, hips and arms. sometimes i can do a little toning on my thighs...but when my knees and back are sore..it just hurts too much. as for what i consider cardio..its anything that works long muscles and is intense...like power walking or aerobics....you got anyother suggestions? i am open to any and all suggestions and really do appreciate your advice/help.
as for my current diet....i am doing phase 3 of the dr. simeons protocol and plan to get back into phase 2 after the holidays.
thanks again,
tammy
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Permalink Reply by Dr. Mark Smith Ph.D on
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Hi Tammy,
Regarding your "cardio" training. Read the reply I just posted to Anna's question. The most effective and certainly time-efficient approach to improving cardiovascular health is SIT, plain and simple. Any time research studies have compared SIT to low- to moderate-intensity continuous training (LMICT), the SIT has trumped LMICT every time and usually by leaps and bounds! And of course the exercise time commitment is considerably less with SIT than LMICT, the main reason given for not sticking with an exercise program in the first place!
Best Regards,
Dr. Mark J. Smith
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Permalink Reply by Anna on
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I am very close to my wieght goel but i want a 6 pack how do i do this the right way ?
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Permalink Reply by Dr. Mark Smith Ph.D on
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Hi Anna,
First, sorry for the delay in getting to this question and to any other comments on the forum for anyone else. In future I will try and log-in to the forum once a week to reply to questions, however, with my own clinical work and other various commitments there may be occasions when I cannot do this such as recently.
Okay, to your question. To obtain a "six pack" there are two things to accomplish. First, the abdominal muscles need to be strengthened and toned and this is best accomplished by engaging in "core" training, not by doing hundreds of crunches a day which won't provide much functional strength. Now core training can cover a tremendous range of exercises and probably the best approach would be to find a qualified trainer to teach you the exercises. While there are a number of organizations that provide excellent training, one of the most widely respected is The CHEK Institute and anyone that has gone through a CHEK course should be competent in helping you achieve your goals. Click HERE to find a trainer. For a turn-key approach to core training, the X-iser Machine that was discussed in the Natural Cures newsletter has 4 great exercises to train the core and are called the "Core 4" Program; click HERE if you are interested in seeing those exercises - click on "Demos" to see the videos. The second component to obtaining a "six pack" is to reduce abdominal fat so that the developed muscles are now visible! This then goes to the heart of the message in the newsletter article (click on the link at the top of the page) which is that the best way to burn fat is to engage in high-intensity interval training (HIIT) or sprint interval training (SIT), not low- to moderate-intensity continuous training. You can read articles about this topic HERE, click on the "Downloads" link at the top left of the home page. Again, a CHEK training can help with this or an X-iser Machine provides the best turn-key approach to accomplishing SIT. If funds are low, find a staircase or a hill that you can "sprint" up (an intensity that will fatigue you in a minute, so very much a relative speed) about 12 times per week. Unless you have a crazy high metabolism, you will also need to eat correctly to lose the fat. Simply, this means eating what I call $100 bills (LEAN protein, vegetables, fruits, nuts and seeds) 80% of the time.
Hope this helps and, again, sorry for the delay in replying to your question.
Best regards,
Dr. Mark J. Smith
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Permalink Reply by Ms. Skeeter Raiford on
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I have severe DJD with moderate to severe spinal & foraminal stenosis. It's getting worse over the years & very painful & @ times even a bit crippling. I'm try some exercises with a PT who has started comming to my home 3x a week. He's trying to do some spinal strengthening, but I have trouble with some of the exercises as I also still have a Gallstone stuck in me somewhere even though I had my gallbladder removed on 16/Aug/2007 !! I've also had 2 other procedures using a camera to try & find it, but the GI Doc. says my 1 bile duct is clear & he cannot get into the other one. Now, I'm supposed to have another procedure using a wire for??? I don't want this if they don't do an ultrasound with contrast first! I'm allergic to the Iodine, but I feel they should be able to use Decadron first to counteract any reactions as my throat has never swelled or anything like that, just right side of my face & a bit of a rash. Is there a better way to get rid of this problem? I'm still not recovered from the 3 surgeries in 4 weeks time span.I cannot afford any of these expensive natural things as I'm on 100% disability due to my back for past 22 yrs! Please give me some ideas if possible. Thx, Ms.Marvel (Skeeter) Raiford
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Permalink Reply by Dr. Mark Smith Ph.D on
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Hi Ms. Skeeter Raiford,
The issues you are addressing in your question obviously need professional medical attention and could not be adequately addressed via this mode of communication; many of your issues are also not my area of expertise. The only advice I can give you is to continue what you can accomplish with your PT and to follow a diet consisting of LEAN protein, vegetables, fruits, nuts and seeds (avoid grains, dairy and legumes) as this may help with your degenerative joint disease. Click HERE for more information on eating this way.
Best Regards,
Dr. Mark J. Smith
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Permalink Reply by Doug Miers on
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I am looking for a natural cure for lukemia for a girl in a foreign country who is 16 years old.
Please help. Doug Miers E-mail- dbmiers@sbcglobal.net. Thank you
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Permalink Reply by Dr. Mark Smith Ph.D on
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Hi Doug,
The best resource I can recommend to you for researching this case would be Ralph Moss, Ph.D. He has dedicated his career to helping people with cancer and I highly recommend you take a look at his web site (CancerDecisions.com). After reading a significant amount of information available on his site and newsletters, I would recommend that you buy the Moss report on the particular type of leukemia as it will direct you to the best options ahead which, depending on the type of cancer, may recommend a traditional therapy. In my opinion, they are well worth the money. Dr. Moss is well known for exposing the drug companies that promote toxic drugs without the research to back up the efficacy of such drugs; he has pointed out on many occasions that the research actual shows that 96% of cancers do NOT respond to traditional toxic therapies. Having said that, when the research does support traditional therapies he will recommend that course of treatment since clinical research has shown it to be the best option for the patient; in essence he's looking out for the patient and I use him as a resource myself when working with cancer patients.
Hope this helps.
Best regards,
Dr. Mark J. Smith
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Permalink Reply by yadira arteaga on -
Dr. Smith, have you heard of the Power 90X work outs, with Tony Horton??? If yes, what do you think about it.. I am on my 3rd and last month of the work out.. but can't see much change.
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