Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

Summary: In this episode: 1-arm row Video, A new look at Problem Solving, and the Big 3 Vitamins: Zinc, Magnesium,Vitamin D and how they influence your fat loss! Check out the "remodeled" FitnessMakeover.com site! TRAINING Many people do back exercises incorrectly. This video will show you, and provide instruction, for the 1-Arm Cable Row. This exercise can also be done with resistance band, however, it is not good idea to do with dumbbell. Your focus and concentration should be on engaging the muscles of the back to complete each repetition, not using your arm! Pull your elbow back as far as possible. You may turn a little in the upper body, but that should be natural, not a forced position.  As you lower the weight or do the "negative" portion, be sure to keep it slow! You may have to lighten the weight you use on this exercise, until you get the form right! You should always feel more of your back working than your shoulders and arms on any back exercise! Download the video (see link below) to add to your iPod-PT colleciton and look for more video workouts at fitnessmakeover.com. NUTRITION You should always consult with your doctor, if you suspect that you have a vitamin deficiency, or wish to add vitamin supplements to your daily routine. Your doctor can order tests to tell you exactly how much of a certain vitamin you may need on a daily basis. This way, if you aren't getting enough in your normal diet - you can safely take the supplements you need. The Big Three: Zinc, Magnesium,  Vitamin D Do Zinc, Magnesium, and  Vitamin D affect your fat loss and metabolism? Yes! Many people are low in one or more of these three nutrients and don't know it!  If you are deficient in any one of these three, your fat loss attempts will be sluggish. Vitamin D You've probably heard much about  Vitamin D lately, especially from Dr. Oz and news sources. Having sufficient  Vitamin D will increase fat burning directly, and inhibit the production of enzymes that make the body to store fat. There’s evidence that higher  Vitamin D intake can actually suppress hunger and elevate insulin sensitivity. This helps people eat less and lose weight. Magnesium Magnesium also makes your cell receptors more reactive to insulin. Magnesium has been shown to be inversely proportional to body fat levels, which means a higher magnesium level contributes to leanness. Besides body composition, there are many other great reasons to increase your Magnesium levels, such as: Improved physical performance Better sleep (due to improved regulation of your heart function) Greater cardiovascular health Calmer the nervous system Research was done with subjects who suffer from insomnia. The research showed that raising daily magnesium intake to 500 mg can lead to less anxiety and thus, better sleep. Better rest means less of the stress hormone cortisol. Remember, high cortisol levels limit fat loss. Zinc  As we learned in Podcast episode 207, Zinc has an important role in insulin and health. Zinc improves the growth of cell protecting enzymes, and helps remove unhealthy compounds that restrict metabolic function. Low zinc can contribute to many other health problems such as: Poor brain function Cancer Heart disease As always talk to your doctor before adding any supplements to your current plan. Do your own research to present an educated reason why you feel you need these “Big Three” supplements or to be tested for deficiency in them. Your doctor may not be an expert on these vitamins, so you are always best to present solid information to help them, help you! In regards to these particular vitamins, its been found that supplementing each nutrient separately works the best. Here's why: Vitamin D: Most people need to build up their levels then maintain. Since many people are low in  Vitamin D, they need to take between 2,000 to 5,000 IUs of Vitamin D a day to ensure their levels are above 30 ng/ml, which