The 4 Elements of Fitness

Most people want to be fit but that raises a question. What does it mean to be fit? The answer is fairly simple. To be fit, one must have physical capability in four areas: aerobic capacity, muscular strength and endurance, flexibility and body composition.

1. Aerobic Capacity. Aerobic capacity, which is also known as cardiorespiratory fitness, refers to the health and function of the heart, lungs and circulatory system. Simply stated, aerobic fitness is the ability of the cardiorespiratory system to deliver an adequate supply of oxygen to exercising muscles. As your aerobic capacity increases, your ability to participate in more intense and longer lasting exercise also increases (e.g., walking, running, swimming and bicycling). It can be argued that aerobic capacity is the most important of the four elements of fitness because of the health benefits it bestows. According to the American College of Sports Medicine, increased aerobic capacity leads to reduced blood pressure, decreased total cholesterol, increased HDL (good) cholesterol, decreased body fat, increased heart function and decreased risk of Type 2 diabetes.

2. Muscular Strength and Endurance. Muscular strength is the maximum amount of force a muscle or muscle group can generate during a single contraction. Muscular endurance is the number of repeated contractions a muscle or muscle group can perform without tiring. Both are important components of overall fitness because increasing your strength through various types of resistance training (e.g., weightlifting) leads to increased bone strength, decreased bone loss, decreased muscle loss, increased tendon and ligament strength, increased physical capacity, improved metabolic function (e.g., burn more calories at rest), and decreased risk of injury.

3. Flexibility. Flexibility is the range of motion within a joint. Increased flexibility provides a variety of benefits such as decreased risk of injury, increased flow of blood and nutrients to joint structures, increased neuromuscular coordination, decreased risk of low back pain, improved posture and reduced muscular tension.

4. Body Composition. Body composition refers to the relative percentage of body weight that consists of body fat and fat-free mass (everything other than fat such as muscles, organs, blood, bones and water). Generally speaking, the lower your body fat percentage the better because of the diseases linked to excess body fat such as heart disease, diabetes, hypertension, arthritis and sleep disorders. I am often asked, “Can you be fat and fit?” The answer is an overwhelming NO. A significant element of fitness is the possession of a healthy body fat percentage because increased fat leads to decreased athletic performance and increased risk of disease (although it is possible to be overweight and healthy since health is merely the absence of disease or illness). According to the American Council on Exercise, the average body-fat percentage for men is 18-24%. For fit men the percentage is 14-17%. The average percentage for women is 25-31%; however fit women will be in the range of 21-24%. Body-fat percentages above 25% for men and 32% for women are considered obese.

Posted in Recreation | Comments Off on The 4 Elements of Fitness

What is Healthy Living?

In recent years the term healthy living has been used erroneously to describe isolated parts of a lifestyle that needs improvement. To most, healthy living is simply defined as just eating well and getting some exercise every now and then. In similar fashion, the topic of Natural Health has received the same treatment.

I view the topic differently than most, in that healthy living and natural health are inseparably linked. A lifestyle should encompass your entire daily routine, every day of the year, with a holistic approach, rather than an isolated one.

A natural health lifestyle can only result from making right choices about what you eat and drink, what activities you choose to perform, and what you surround yourself with everyday. It can also include such things as getting appropriate exposure to the sun, getting proper rest, eating natural and organic foods, using natural cures, and balancing the mind-body-spirit connection. In short, it means continually surrounding yourself with the right environment for optimum health and well being.

Let me give you an example. Have you thought about the types of products you use and how they affect your health? Did you know that even the most common household products can sabotage your efforts in achieving a healthy lifestyle?

Take for example your air freshener. Most likely it is full of synthetic chemicals, with a large warning on the side of the can. Even still, millions of people spray those chemicals into the air for the whole family to breathe.

What about the foods you eat? Even if you are focused on eating the right mix of proteins and carbs, while eliminating excessive fats, you may still be eating unhealthy. How? If you are like many people, you are eating processed foods. In other words, foods that have been grown with loads of chemicals and pesticides and produced using fillers, refined sugars, and other flavor enhancers. Not good…

The better alternatives are perhaps clichéd, but choosing organic and whole foods will provide you with better tasting and more nutritious meals for you and your family.

Let’s take the discussion a step further. If natural health is about total wellness, shouldn’t we also focus on other individuals…and the environment we live in? We’re all in this together to a large degree. Our “footprint” and choices impact others, which nearly always comes full circle. To me, this is a rallying cry to be “Green” or environmentally friendly with our lifestyles. In spite of the political wrangling in Washington about global climate change, our individual focus should be on our homes, our communities and what is right in front of our noses. What is controversial about that?

Believe it or not, your body was created to be naturally healthy, and a healthy lifestyle will continually promote the body’s own ability to regulate its functions, prevent illnesses, and even heal itself when necessary.

Don’t be fooled into thinking that every illness or malady must be dealt with by using expensive drugs and surgery. It’s just not true. There are literally thousands of alternative therapies and natural remedies that promote your health and ultimately help you avoid the doctor’s office!

Posted in Health | Comments Off on What is Healthy Living?

The Importance of Party Decoration to Make the Event a Success

It is extremely crucial to undergo proper Party decorations in order to make an event look fascinatingly beautiful and appealing before the guests and invitees. It is not only a wedding ceremonial party or a bachelor one that they organize and arrange but there are several other ones that are expertly and smartly handled by these supplies. Arranging and decorating venues according to theme are done expertly wand with utmost efficacy by these professionals. The themes of decoration are matched according to the type of the event that are been organized. A wide range of decor ideas and options are available with these professional people. You should keep in mind that parties are special occasions and in order to make them memorable, proper decorations while matching with the theme should be done.

Proper planning is extremely necessary to get done in the earliest of stages. The primary criterion is to create a guest list and then finalizing on the venue of occurrence of the event.

Let us have a look at some of the most important things that need to get done while preparing for such happy event.

The whole bunch of stuff need to get arranged. Some common names are balloons, streamers, masks, confetti, bunny ears, pom poms, shimmer curtains, scene setters, bling, tiaras, head boppers, colorful wigs, and hats.

Next, you need to decide on the venue. It should be decided properly and should match according to the theme of the party. It is said that a proper venue is responsible to make the party become successful among the invitees. The venue can be closed one or may be an open- air one. You can select and book an auditorium in order to arrange them.. Restaurants, casinos, discotheques, bars, lounges are some of the indoor places where you can arrange for parties. However, if the choice is for an outdoor open air party then beach, swimming pool, or lawn are appropriate places to arrange these events.

Wherever you think of arranging these events, the main focus should be given in proper decoration that should match the overall theme of the event.

Posted in Home Design | Comments Off on The Importance of Party Decoration to Make the Event a Success

Ingrown Toenail Removal Coding Confusions? 11750 Answers Them

In a particular case, a patient presents for a follow-up of an ingrown toe nail. The podiatrist finds that the patient now has two ingrown toenails – one on each foot. He removes both from each toe and also did a silver nitrate cauterization. How should I report this? Should I report 99212-25?

Well, the answer is yes. Besides coding 99212-25, you should bill 11750 (Excision of nail and nail matrix, partial or complete [example, ingrown or deformed nail], for permanent removal) appended by modifier 50 (Bilateral procedure).

Logic for evaluation & management: Since the diagnosis is new to one toe, you could justify 99212 (Office or other outpatient visit for the E/M of an established patient which requires at least two of these three key components: a problem focused history; a problem focused examination, and straightforward medical decision making; Significant, separately identifiable E/M service by the same physician on the same day of the procedure or other service). The patient presents for follow-up of one ingrown toenail. However, the podiatrist has not examined the other (new) ingrown toenail earlier.

Adding modifier 25 (Significant, separately identifiable E&M service by the same physician on the same day of the procedure or other service) to 99212 indicates the podiatrist carries out a significant, separate service from the ingrown toenail removal.

Logic for incision: You should report each toenail removal: 11750 for the first complete removal and 11750 for the second removal. Using modifier 50 to the second removal tells the insurer that the podiatrist carries out the toe removal as bilateral procedure.

For more specialty-specific articles to help your podiatry coding, stay tuned to a medical coding resource like Coding Institute.

Posted in Education | Comments Off on Ingrown Toenail Removal Coding Confusions? 11750 Answers Them

Social Entrepreneurship – Now is the Time

Social entrepreneurship is a major area of interest in many social and civic organizations and has a significant impact on many areas of society. During the past decade economic resources have become more difficult to acquire and society has continued to exhibit economic and cultural decline. Concurrently, communities are in need of initiatives that will enhance their financial viability and programs that will enhance the overall viability of the population.

Social entrepreneurship initiatives are ventures that can serve as a method of increasing the social value of a community, organization or cause while enhancing the financial viability of a not-for-profit organization. With this being stated, social entrepreneurship has been defined in different ways by many different theorists. Gary McPherson, Executive Administrator of the Canada Centre for Social Entrepreneurship, states that social entrepreneurship involves various individuals working toward meeting social and economic goals simultaneously; while Bill Drayton, CEO of Ashoka, defines social entrepreneurship as a term coined to describe “individuals who combine the pragmatic and results oriented methods of a business entrepreneur with the goals of social reform.”

A more basic definition of social entrepreneurship states that it is “the process of using entrepreneurial and business skills to create innovative approaches to social problems.” Therefore, it is a methodology that is presently being used to resolve community and societal concerns globally. Social entrepreneurship as an area of specialized entrepreneurship is not defined by the same titling in every culture. For example, in Latin America countries social entrepreneurship initiatives are referred to as “Micro Enterprise.” In India the same program would be identified as a “Social Mission.” Though termed differently in various regions, social entrepreneurship initiatives are being implemented to solve specific societal and community concerns by focusing on the needs and resource availability within specific geographic regions.

Social Entrepreneurship in Education Throughout the United States, many top tertiary level academic institutions are enhancing their business programs by including a curriculum that caters to the study of social entrepreneurship. In 2003, the Center for Responsible Business was launched on the University of California Berkley Campus. This subsidiary of the Haas School of Business was implemented with the intent of training students to be more principled and socially responsible members of society through attending “the preeminent educational institution in area of Corporate Social Responsibility.” Stanford University also has established a Center for Social Innovation as a part of its graduate school of business. This center was founded with the mission to “build and strengthen the capacity of individuals and organizations to develop innovative solutions to social problems for a more just, sustainable and healthy world.”

In 1993, Harvard Business School started its social enterprise program with its mission of “generating and sharing knowledge to help individuals and organizations to create social value in the not-for-profit, private and public sectors,” and the University of Miami has refocused its business school curriculum to include coursework in the areas of ethical-decision making, social entrepreneurship and community engagement with the primary focus being to expose students to various areas of civic engagement while concurrently teaching them leadership and team building skills.

Tertiary level institutions, including Duke, which has established a Center for the Advancement of Social Entrepreneurship as part of its Fuqua School of Business, and Columbia University where the research initiative on social entrepreneurship is embedded in its school of business, have also made strides to enhance the study and education of those seeking to venture into areas of social entrepreneurship and social venture implementation. The Association to Advance Collegiate Schools of Business-International (AACSB – International) has identified over twenty-four tertiary level institutions that have included social entrepreneurship as a part of their business college and or business curriculums.

With social entrepreneurship being perceived by many as a new way of stimulating social change, Idee Winfield believes that the implementation of community-focused service learning projects is the first step in exposing youth to the various attributes associated with social entrepreneurship. Through community involvement, youth will begin to visualize and experience the various social issues within their community and envision ways to solve these problems. Winfield states that social entrepreneurship should be promoted in primary and secondary education, and coursework should be adjusted to allow students to “see how abstract socially focused concepts can have real world applicability.” Jeffrey Soderborg, a member of the Kauffman Center for Entrepreneurial Leadership Clearinghouse on Entrepreneurship Education, is also an ardent proponent of social venture education who believes that social entrepreneurship would be more readily accepted if youth were exposed to information expounding the laurels of these initiatives during their primary and secondary academic years.

As youth expand their horizons through the establishment of entrepreneurial efforts, knowledge and exposure to information about the process involved in the establishment of entrepreneurial business effectively plays a major role in the rate at which business entities are established. A study focusing on entrepreneurial interests among black youth ages 14 to 19 identified that 75% of the youth surveyed had interest in becoming entrepreneur. The study also found that these minority youth believed that more information about entrepreneurship should be presented through their schools. They also believed that entrepreneurs have a responsibility to reinvest in their community.

Corporate Social Responsibility

Personal values often serve as the justification for entrepreneurs to focus organizational efforts on socially focused ventures. The organizational decision to forgo pursuing financial gain with the intent of using the corporations’ profit resources to enhance a community is often referred to corporate social entrepreneurship. Corporate Social Entrepreneur (CSE) is a term used to describe corporate initiatives whose primary focus is to enhance a social concern and whose secondary focus is financial gain. The corporate social entrepreneur differs from the financial profit seeking entrepreneur in the area of decisions made that affect the community and environment in which their organization functions. Research identified that in corporate social entrepreneurship business acumen serves as a factor in the success or failure of social venture initiative implementation. Research identifies that success factors associated with the implementation of social responsibility initiatives were linked to whether the entrepreneur exhibits behavior that is moral, amoral or immoral.

The amoral entrepreneur would pursue initiatives only if they were deemed acceptable by the organization as a whole. The immoral entrepreneur implements initiatives based on what can be potentially gained for self as well as for the stakeholders, while the moral entrepreneur would pursue social responsibility initiatives based on what was in the best interest of the organization. Individuals identified as corporate social entrepreneurs are individuals who are more active in community activities and are actively involved in social responsibility efforts. Corporate social entrepreneurs also are more likely to implement social responsibility initiatives based on an organization’s long term objectives.

While many corporations are looking for ways to increase their social responsibility efforts, in some regions corporate responsibility efforts are not progressing. A policy paper, “Corporate Social Responsibility in Latin America and the Caribbean,” documented that corporate social responsibility activity in this region has “stalled.” The reason for stagnation in this region is “minimal government involvement” and the lack of “private sector involvement.” It was also identified that initiatives to implement programs focusing on social responsibility are often initiated outside of the market, and then subsequently not embraced by stakeholders who reside within this geographic region.

Corporations are continually looking for ways to increase corporate advantage through their social responsibility efforts. While proponents of corporate social responsibility believe that corporations are obligated morally to engage in efforts to enhance social, community and environmental concerns, many stakeholders believe that social involvement should only be initiated if the efforts are going to strengthen the organization’s image, brand, moral or stock value. With this in mind, corporations have separated social issues into specific categories.

These categories are social concerns that are general, social concerns that are value chain based and concerns that focus on social dimensions of competitive contrast. Generic social issues are identified as social concerns that do not directly affect the company’s operation and do not have an effect on a company’s competitive advantage. Corporations are least likely to get involved or invest in projects that focus in these areas because they will not receive a high value of return on their involvement. Value Chain Social Impact issues can significantly affect a company’s operation and can have an impact on the way a company conducts business. Corporations are more likely to be involved in value chain concerns, but only after conducting due diligence studies to ensure that a return on investment will be achieved over time.

Social issues that affect a company’s financial profitability or serve to enhance or increase a company’s competitive edge are likely to be areas that a company will invest in because of the direct impact that these initiatives will have on the company’s overall viability and stability. An example of a social dimension projects is General Electric’s investment in under-performing high schools throughout the country. General Electric believes that through investing financial and professional resources in under-performing high schools in areas where they have substantial financial investment, they are investing in enhancing a community, as well as directly increasing their future employment prospects.

Whole Foods Market is an organization that has taken control of its social value position through purchasing products from local farmers. Also, Whole Foods maintains strict controls over all of the products produced and sold in all of its locations. They even have extended their social and ecological efforts through offsetting the use of in-store electricity with the installation of wind conversion generators, converting their trucks to operate on bio-fuel and trucking spoiled produce to regionally located compost sites. Though the investments in these technologies may be costly at the onset, the long term financial, civic and market exposure benefits far exceed any initial costs incurred.

In the area of corporate philanthropy many corporations are at a loss. They continue to be involved in the conflict between philanthropic giving and investor requests for increased profits. For this reason many corporations engage in context-giving programs. Context-giving programs are programs that are defined as allotting resources to specific projects that will enhance the community while simultaneously enhancing the corporation.

Examples of context-giving initiatives include the Cisco System Networking Academy, which trains computer network administrators and provides job opportunities to those who complete the program; the DreamWorks SKG film production program that trains low-income individuals in occupations that are needed in the film and entertainment industry; and American Express Travel and Tourism Academy which trains high school youth for careers in the hospitality and tourism industry. Corporations that invest in corporate-giving social venture programs are concurrently gaining positive return on their social investment, improving the economic climate of the communities where they are located and gaining positive exposure for their organizations.

At times social ventures do not have the intended impact on the community. A study focusing on the impact of community focused business ventures found that businesses started with the intent of enhancing a community often lose focus by becoming focused on profitability and competition. Competition and self-focused motivators were identified to be factors that played an additional role in the impact and economic role that entrepreneurial ventures have in community settings.

While many foundations, trusts and philanthropic organizations, accumulate and distribute resources with the intent of providing services to enhance specific community or social causes, many of these organizations are looking for ways to gain public exposure for their efforts. Organizations also attempt to leverage their gifting efforts through seeking not-for-profit organizations that are willing match the funding received. The success of funded programs is evaluated through performance outcomes and indicators, and through promoting the organization’s work through success stories provided by program clients. These methods are viable ways for funding agencies to acquire value and exposure through their philanthropic efforts and simultaneously continue their efforts to enhance the communities in which they invest.

With the social philanthropic efforts of Warren Buffet and Bill Gates gaining a high degree of attention, and many leaders engaging in activities to promote social advocacy, corporations are seeking ways to also gain exposure with social entrepreneurship. Social entrepreneurship from the corporate perspective can be defined as corporate social initiatives used by a corporate entity as vehicle to show support for social causes. In recent years, many Fortune 500 companies have implemented social ventures with the intent of enhancing their corporate image through providing funding for various social causes.

McDonald’s is one such company that has funded social causes for many years. McDonald’s primary social venture is the Ronald McDonald House Charities. The Ronald McDonald House provides lodging for the families of adolescents, ranging in age from birth to 18, who are receiving critical care for illness in communities that are away from their community of residence. The Ronald McDonald House allows families to reside in these temporary living facilities throughout the child’s period of treatment at no charge.

The Federal Express Corporation also funds programs focused on the implementation of socially responsible programs. FedEx is a supporter of St. Jude’s Children’s Hospital and has been acknowledged by Reader’s Digest as one of “Americas Best Charity Minded Corporation.” Federal Express has also been recognized for providing funding for numerous community and civic organizations, including March of Dimes, Heart to Heart organization, an organization that focuses on delivering food and health resources globally, the United Way and the National Civil Rights Museum. These are just a few of the charitable initiatives that allow Federal Express to present itself as a socially conscious organization.

Virgin Mobile has partnered with Youth Noise, a not-for-profit organization that brings youth together for networking and brainstorming opportunities, and Stand Up for Kids, the largest all volunteer not-for-profit organizations in the United States, to implement an initiative to expand its corporate social responsibility activities. The project involves recording artists donating ring tones to Virgin Mobile and through partnership agreements, 5% of the proceeds received through ring tone sales are donated to various “Virgin Mobile Charity Partners.” This initiative, established in June 2006, is being positioned to raise over $250,000 annually.

For social ventures to gain global acceptance, corporations need to become involved in ventures that allow employees and consumers to see the social, community and external benefit of these ventures. This process is identified in countries south of the United States, where the concept of social responsibility is one that has been embraced by many but implemented by few. Many government organizations expect non-government, or private organizations to take responsibility for ensuring the stability and longevity of the resources throughout this region while the private sector is looking toward government agencies for intervention.

Posted in Marketing | Comments Off on Social Entrepreneurship – Now is the Time

Economic Considerations Of Purchasing Smaller Investment Properties

While most larger, real estate developers, consider the Return on Investment, or ROI , before committing to a specific project, in many cases, those purchasing smaller, investment properties, often, seem, to fail, to do so, with the same degree of attention and focus. For the purposes of this article, this will refer to properties, with 1 – 6 units, and residential use. Many, instead of following this process, look at these buildings, and property, in a similar way, they perceive, buying their personal home! It is, however, important to realize, wise investors, recognize and understand, an economic, Return on Investment, mindset, to determine, whether it is a wise investment, or not. The same rules apply, basically, whether, the rentals, will be, stand – alone, houses, or up, to 6 units. With that in mind, this article will attempt to consider, examine, review, and discuss, some basic steps, to consider, before closing, on any deal.

1. How much to spend for the property: A conservative approach, to considering, the right price, to spend, must be, considering the total price, as it relates, to the net, rent – rolls. For example, an investment property, purchased for $ 500,000 must generate a net income, of, at least 6%, per year, or $ 30,000. The net, is derived, by considering total rent rolls, minus 20% to provide, a reserve for vacancies and turnover. Then, reduce this by the expenses, including the fixed ones, such as taxes, mortgage interest, landlord – paid utilities, and a reserve for repairs, renovations and upgrades. Therefore, if taxes on that property are, for example, $ 8,000, and utilities, $ 500, and mortgage interest, another $ 6,000, and you put away, 1% a year, for reserves ($ 5,000), then, you must add, $ 19,500, to the equation. Therefore, you will need a total rent – roll, after the 20% deduction, of $ 49,500 per year (or slightly over $ 4,100 per month). Therefore, the total rent collected, each month, should be approximately $ 5,166 (because you'll need to budget, based on approximately, $ 62,000, to create a safety – net, to protect against vacancies, etc).

2. Cash flow: Seek a positive cash flow, so, owning these types of properties, are, as stress – free, as possible. Compare the combination of your mortgage payments (including interest and principal), plus real estate taxes, and maintenance / repairs / renovations / up – keep, costs, to whether you are staying within the 80% of rents, limitations.

3. Competitive approach: What is the prevailing / typical rent charged, in the specific area? Rather than focusing on being on the high – end of the market, the better approach, often, is being in the middle, to bottom range, and seeking lesser turnover.

4. Turnover: The best scenario, is meeting revenue needs and projections, while controlling expenses. The lower the turnover of tenants, the lower a landlord's costs.

Investing in real estate, when done carefully, is a tried, and proven, approach, which makes sense, and usually, provides many benefits, including appreciation of the value of the asset. Will you be a wise real estate investor?

Posted in Finance | Comments Off on Economic Considerations Of Purchasing Smaller Investment Properties

Tips on Buying Car Insurance

Auto insurers underwrite policies to evaluate the risk given to each insurance applicant. During this process, a person is grouped into a category, such as a high-risk driver, low risk, teenage or elderly. If this risk associated with the applicant is considered too high, the application could be denied coverage altogether. After the results are calculated, the insurance carrier then gives a price, which is based on the perceived risk that driver poses.

1. This is also known as rating the driver

Insurers use this rating as a way to measure what it costs to insure a particular person if a claim is made and how likely claims would occur again in the future. This is often referred to as financial responsibility that an insurer takes on. The tip is to maintain a safe driving record and avoid traffic accidents and you will go a long ways towards getting cheaper car insurance.

2. Not all Insurance Companies Rate Drivers the Same

Many providers use the same general metrics but their algorithms that ultimately determine rates are quite distinct. One of the biggest factors that all insurers use in calculating premiums is the frequency of accidents. When a person files a claim, the insurance kicks in and accidents can cost many thousands of dollars, especially if there is a death involved. The more claims a person files, the riskier he or she is in the eyes of the carrier and more likely to file a future claim. Thus, higher rates are imposed on these at-risk motorist. To keep rates low, avoid incidents and filing claims and you will save a lot of money on auto insurance. If you have had accidents in the past don’t worry.

3. Main Contributing Factors that Affect Auto Insurance Rates

*Driving Record: Auto Insurers will take a close look at how many citations and accidents you have been involved in.

Keep up a good driving record and watch your rates go down.

*The Location you live: If you live in the city, you can expect to pay more than if you live in a rural location with much less traffic.

* The Car you Drive: This is a very large factor that makes up rates. New and expensive luxury or sports cars have some of the highest insurance rates. On the other hand, used cars that are safe and cheap to repair have some of the lowest coverage costs. Get a boring used car and save on coverage.

* Marriage Status: Married people pay less for car ins because they are considered more responsible.

* Your Age: Drivers that are under 25 can expect to pay about double for auto ins. The sweet sport for the lowest rates is between 32 and 62 years of age.

4. Apply for all the Discounts you can

A great and smart way to save on vehicle insurance is to apply for several discounts. If you have more than one automobile, consider getting a bundled or multi-vehicle discount. You can also take a safe driver course and save about 5%. Other popular discounts are good student, military, and even teacher.

5. Shop Direct on the Web for the Cheapest Rates

The internet has literally taken over the world. It has also saved millions of people money on car insurance. Buying car insurance online is smart because you can find direct rate pricing that most brokers can’t match.

Posted in Insurance | Comments Off on Tips on Buying Car Insurance

Merits and Demerits of Equity Finance

Equity finance means the owner, own funds and finance. Usually small scale business such as partnerships and sole proprietorships are operated by their owner trough their own finance. Joint stock companies operate on the basis of equity shares, but their management is different from share holders and investors.

Merits of Equity Finance:

Following are the merits of equity finance:

(i) Permanent in Nature: Equity finance is permanent in nature. There is no need to repay it unless liquidation occur. Shares once sold remain in the market. If any share holder wants to sell those shares he can do so in the stock exchange where company is listed. However, this will not pose any liquidity problem for the company.

(ii) Solvency: Equity finance increases the solvency of the business. It also helps in increasing the financial standing. In times of need the share capital can be increased by inviting offers from the general public to subscribe for new shares. This will enable the company to successfully face the financial crisis.

(iii) Credit Worthiness: High equity finance increases credit worthiness. A business in which equity finance has high proportion can easily take loan from banks. In contrast to those companies which are under serious debt burden, no longer remain attractive for investors. Higher proportion of equity finance means that less money will be needed for payment of interest on loans and financial expenses, so much of the profit will be distributed among share holders.

(iv) No Interest: No interest is paid to any outsider in case of equity finance. This increases the net income of the business which can be used to expand the scale of operations.

(v) Motivation: As in equity finance all the profit remain with the owner, so it gives him motivation to work more hard. The sense of inspiration and care is greater in a business which is financed by owner’s own money. This keeps the businessman conscious and active to seek opportunities and earn profit.

(vi) No Danger of Insolvency: As there is no borrowed capital so no repayment have to be made in any strict lime schedule. This makes the entrepreneur free from financial worries and there is no danger of insolvency.

(vii) Liquidation: In case of winding up or liquidation there is no outsiders charge on the assets of the business. All the assets remain with the owner.

(viii) Increasing Capital: Joint Stock companies can increases both the issued and authorized capital after fulfilling certain legal requirements. So in times of need finance can be raised by selling extra shares.

(ix) Macro Level Advantages: Equity finance produces many social and macro level advantages. First it reduces the elements of interest in the economy. This makes people Tree of financial worries and panic. Secondly the growth of joint stock companies allows a great number of people to share in its profit without taking active part in its management. Thus people can use their savings to earn monetary rewards over a long time.

Demerits of Equity Finance:

Following are the demerits of equity finance:

(i) Decrease in Working Capital: If majority of funds of business are invested in fixed assets then business may feel shortage of working capital. This problem is common in small scale businesses. The owner has a fixed amount of capital to start with and major proportion of it is consumed by fixed assets. So less is left to meet current expenses of the business. In large scale business, financial mismanagement can also lead to similar problems.

(ii) Difficulties in Making Regular Payments: In case of equity finance the businessman may feel problems in making payments of regular and recurring nature. Sales revenues sometimes may fall due to seasonal factors. If sufficient funds are not available then there would be difficulties in meeting short term liabilities.

(iii) Higher Taxes: As no interest has to be paid to any outsider so taxable income of the business is greater. This results in higher incidence of taxes. Further there is double taxation in certain cases. In case of joint stock company the whole income is taxed prior to any appropriation. When dividends are paid then they are again taxed from the income of recipients.

(iv) Limited Expansion: Due to equity finance the businessman is not able to increase the scale of operations. Expansion of the business needs huge finance for establishing new plant and capturing more markets. Small scales businesses also do not have any professional guidance available to them to extend their market. There is a general tendency that owners try to keep their business in such a limit so that they can keep affective control over it. As business is financed by the owner himself so he is very much obsessed with chances of fraud and embezzlement. These factors hinder the expansion of business.

(v) Lack of Research and Development: In a business which is run solely on equity finance, there is lack of research and development. Research activities take a long time and huge finance is needed to reach a new product or design. These research activities are no doubt costly but eventually when their outcome is launched in market, huge revenues are gained. But problem arises that if owner uses his own capital to finance such long term research projects then he will be facing problem in meeting short term liabilities. This factor discourages investment in research projects in a business financed by equity.

(vi) Delay in Replacement: Businesses that run on equity finance, face problems at the time of modernization or replacement of the capital equipments when it wears out. The owner tries to use the current equipments as long as possible. Sometimes he may even ignore the deteriorating quality of the production and keeps on running old equipment.

Posted in Bussiness | Comments Off on Merits and Demerits of Equity Finance

Why Should I Engage in Outdoor Recreation Activities?

More and more people engage in outdoors activities these days, as outdoor sports are becoming very popular. The top recreational activities include kayaking, jogging, walking, hiking, and camping.

This article is for the people who love to spend their time outdoors, enjoying new adventures in fresh air.

How can outdoor recreational activities be beneficial to you?

The foremost advantage of spending time outdoors is gaining a good mental spirit and healthy balance of your body. Not only will it help in giving you the liveliness that everyone should have, but it will also pump your life force and the love of living.

Activities such as walking, bird watching, kayaking and camping all make you feel happier while appreciating the beauty that we often forget during our busy hours at the office. Nowadays the stress level has increased so much in everyone’s life that everyone, without exception, deserves a small break to get rid of this stress. Sometimes a small walk in the park will do the trick and can lighten up your tensions and make you feel happy.

In today’s hectic life styles, we hardly find time to spend with our families and friends. Engaging regularly in various outdoor activities can help you create much stronger bonds with your family and friends. You can interact and talk more with your friends and family while sharing the astonishing experiences of a different outdoor activity each time you go out.

How can outdoor recreation help you in saving money?

Our lives are never smooth and secured; everyone comes across various difficult times in their lifetime. Taking the time to engage in simple outdoor recreations will not only help you mentally, but you will also find that it costs close to nothing. For example hiking does not cost anything when compared with cycling. All you need is a pair of good shoes and a mountaintop to hike to. Another example is simply playing outdoors with your kids. Nothing will beat playing soccer or tags with your kids, especially when you take time off from a stressful job.

While there is other activities like hunting that are somewhat costlier however they will provide you with a lot of thrills and great sense of accomplishment. If you can’t afford spending money on such activities then you still have many options that will definitely suit your pocket.

You should try to spend as much time as possible in these types of activities. You should also encourage your friends, family and kids to spend such a wonderful time together building good memories. Nothing can be more enjoyable and beneficial than gaining a good and healthy lifestyle by being in the outdoors.

Take full advantage of the beautiful world we live in and its alluring nature that surrounds us that we inheriting for centuries from our ancestors.

Posted in Recreation | Comments Off on Why Should I Engage in Outdoor Recreation Activities?

High School Wrestling: Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn’t always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.

If you’re looking for an article on cutting weight, this isn’t it. If you’re the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let’s explore.

1. Low Carb/High Protein Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.

Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.

Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, “There are specific foods and food combinations that cause rapid weight loss.” He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.

Some low carb diet books include Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.

Foods You Can Eat:

  • Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits including berries
  • Vegetables including root vegetables like carrots
  • Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Foods To Avoid:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Products

The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn’t allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.

I like the Paleo Diet because it provides fiber, protein, and healthy fats.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.

A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.

So, it’s not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you’re not a bodybuilder trying to gain weight, you’re a wrestler trying to stay lean or even lose weight.

I’ve never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it’s only 24 hours and you’ll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you’re still hungry you can eat some carbohydrates.

While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one’s body.

The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.

What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.

Possible Meal Ideas:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, mixed vegetables
  • One MRP nutrition bar

You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.

You are encouraged to take one day off a week and eat whatever you want.

This plan is nice because you don’t have to count calories and you probably won’t get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn’t just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).

The Guidelines:

  • Fruit is always eaten alone at least two to three hours away from any other food.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
  • You can combine protein with vegetables or starches and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, don’t combine fat with protein.
  • Eggs and dairy products are discouraged.
  • Meat is discouraged but should be eaten alone or with vegetables if consumed.

Meal Ideas:

  • Breakfast – Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don’t like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
  • Lunch – You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
  • Dinner – You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
  • If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can’t combine starches and proteins, but at least you can still consume them if you choose.

7. High Carb/Low Fat Diet

Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy – the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit.”

The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall, “Carbohydrate is the body’s preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance.”

A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker’s Bar is about 270 calories and 14 grams of fat.

I’m not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don’t add condiments.

Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don’t really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.

For the most part, foods that are high in protein, water, and fiber provide the most satiety.

Carbohydrates are also better at producing satiety than fatty foods.

All foods on the index are compared with white bread which is given the rank of 100.

Some Satiety Food Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.

A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.

For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you’re hungry.

Some low-fat cottage cheese and grapes could make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.

The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.

You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You May Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats

So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.

A Possible 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one’s goal weight was reached.

Calories in Carbohydrate, Protein, and Fat:

  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you’ll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).

A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.

You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.

Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.

Final Words

The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you’ll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.

I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that’s what worked for me.

It’s interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn’t know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.

You may be different.

Perhaps you’re one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.

Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.

On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.

Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.

If you decide to cut weight for wrestling, please don’t starve and dehydrate yourself. It’s unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.

Posted in Health | Comments Off on High School Wrestling: Diet and Weight Loss Options