Three Tips to Avoid Binge Eating

Binge eating is a serious issue and it can plague anyone no matter how prepared they may or may not be for the event. That being said it becomes very important to understand what may lead up to binge eating and of course how you can avoid doing it in the future.

The cause

First of all, binge eating can be caused by a number of different factors. One of course could be depression which is caused by influences at either home or work. It could be an issue with family, or it could be a project you have taken on. Either way, binge eating can easily become a problem which leads to even more issues down the road. There are other causes for binge eating of course, aside from depression, and when this issue occurs, you are going to need to seek some kind of treatment or relief. It all starts with something to break the cycle.

Breaking the Cycle

How do you break the cycle exactly? What does it take to return to a healthy standard of living? If you continue your binge eating activities you will gain weight, heighten your cholesterol, and increase your chances for heart attack. If you wish to break the cycle, you will need to find something to replace the activity.

Replacing the Activity

Replacing the binge eating activity is your best hope of eliminating the problem. This might not seem helpful, and you might find it difficult to find a replacement, but you could take up exercise, or you could even adopt a hobby. There are plenty of hobbies for you to choose, from chess all the way to rock climbing. Whatever you choose, it will likely help to curb your unhealthy eating habit.

Create Routines

Routines are different from hobbies in a few ways. First of all, a routine is something that you establish for yourself, and you will perform it on a daily basis. In your routine you can set your meal routine at a specific time as this will ensure you only eat at the times you dictate. To set your routine in stone it would be a good idea to write it down and post it somewhere that you will see every single day. This will help you significantly and will allow you to bring some much needed structure into your life.

These are three great tips for you to follow, but you need to remember that it all starts with you. Once you learn to implement these tips into your life you will need to stick with it, and of course ensure that you do not give into temptation. It will be impossible to remove all of the factors from your life, but you can at least remove some of them and learn to live a better life.

Darragh Holland is a Cavan Personal Trainer and also runs his own Bootcamps.

He has helped people to lose weight and get toned so be sure to check out his Cavan personal training studio.

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Muscle Metabolism: Three Methods of Producing ATP

Skeletal muscle requires a temporary energy molecule known as ATP to energize the heads of the thick filaments (myosin) during muscle contraction. This supply of ATP is provided in each muscle cell by three metabolic systems.

The first system that provides the ATP needed for muscle contraction is the phosphagen system or CP system or creatine phosphate system. This anaerobic system creates enough ATP for about 15 seconds of initial muscle contraction. It does so by creatine phosphate, located in the muscle cell, releasing its phosphate group to ADP, a less energetic molecule than that which it creates in this process - ATP.

When a muscle is relaxed there will be a greater supply of CP than creatine and of ADP than ATP. The reverse occurs with muscle contraction - creatine has given up its phosphate to ADP and ATP has been formed so fewer ADP molecules are present.

After the initial 15 seconds or so of skeletal muscle contraction, this phosphagen system has been depleted of energy and the glycolytic system is recruited to supply the ATP required for muscle contraction. This process can be anaerobic (without oxygen present) or aerobic (with oxygen present). In either case, 2 molecules of ATP are formed by the breakdown of glucose (hence the name "glycolysis" -"-lysis" means breakdown).

The end product of glycolysis is either lactic acid if there has been no oxygen involved in the breakdown of glucose (anaerobic glycolysis) or pyruvic acid if oxygen has been present in the glucose breakdown (aerobic glycolysis).

Anaerobic glycolysis leads to muscle fatigue or an inability for the muscle to contract. Pyruvic acid from aerobic glycolysis will go into the Krebs cycle for further breakdown to capture even more molecules of ATP. As part of this aerobic process of glucose breakdown, the last "stage" will be the electron transport chain. Creation of 36-38 molecules of ATP will be generated by this aerobic process of glycolysis, Krebs cycle, and electron transport chain.

A person engaged in repetitive sprinting or jumping, examples of anaerobic activities, would rely heavily on the phosphagen and anaerobic glycolytic systems for creation of ATP for muscle contraction. This is the reason why such activities are exhaustive in nature or short-lived in how long we can engage in them before fatiguing.

A person engaged in slower, less intense activity such as jogging can continue activity for longer periods than the sprinter/jumper because they have engaged the aerobic production of ATP through aerobic glycolysis, Krebs cycle, and electron transport chain.

Kim Fischer, Ph.D., ACSM cPT and owner of Empowered By Learning LLC, created the ACSM Certified Personal Trainer Exam Preparation workshop and accompanying Study Guide and Action Plan for Passing the ACSM Personal Trainer Certification Exam to support people in reaching their goal of becoming a certified personal trainer by the "gold standard" organization in the industry. Kim guarantees that workshop participants will pass the exam or their next workshop is free. Learn more about how to simplify and organize the process and the content for the ACSM Certified Personal Trainer Exam by getting a free excerpt of Kim's step-by-step Action Plan when you subscribe at http://www.empoweredbylearningllc.com/

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