Articles by Neal Spruce

Don't Just Sit There, MOVE!
Somehow during the last few decades, somewhere between 20 and 40 years of age, you've gained about 20 pounds. This didn't have to happen--if you had walked an average of 150 more steps daily (which takes about three minutes) during a period you would normally have been sitting, chances are you would still have that same 20-year-old body.
Published 02Sep2009, viewed 106 times

How do Fat Loss Supplements Work?
The goal of incorporating a supplement or drug into a weight loss program is to assist the participant in complying with the necessary eating and moving guidelines that lead to weight reduction. They should never be viewed as the answer but as a viable part of the overall solution. Long term success will always be determined by lifestyle.
Published 01Sep2009, viewed 142 times

Why You Should Eat Before Morning Workouts
You've heard it before: "Eat your breakfast." Should you eat in the morning? And what if your goal is weight loss? How does breakfast affect your ability to burn fat at the gym?
Published 01Sep2009, viewed 254 times

Proper Hydration for Youth Athletes
Youth athletes may be at greater risk for dehydration because they do not tolerate heat as efficiently as adults due to immature sweat glands or lower sweating capacity. Children are more prone to heat illness because they absorb heat more readily than adults
Published 19Aug2009, viewed 49 times

Heat & Hydration
Experienced athletes generally have no trouble properly hydrating while exercising or training. Most athletes are aware of the role hydration plays in their performance and will take all measures to insure proper hydration before, during and after activity, including acclimating to the environment in which they will be competing.
Published 19Aug2009, viewed 36 times

Load Your Energy Systems for Peak Performance
In order for our bodies to utilize the energy stored in food, we must first extract it through digestion and store it so we can continually draw on it to produce the energy molecule that drives all movements of the body - ATP. In other words, we consume energy, store it, use it and deplete the supply. We eat again and the cycle continues.
Published 12Aug2009, viewed 72 times

Performance Nutrition 101
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete's sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.
Published 05Aug2009, viewed 101 times

Proven Strategies for Weight Reduction, Maintenance and Prevention
There are three strategies that have consistently proven to be effective in losing weight and maintaining the loss. When combining all three, a person may have the greatest chance of succeeding in accomplishing their desired weight loss (when compared to all current conventional methods of weight loss).
Published 03Aug2009, viewed 59 times

Fact or Fiction: Sugar & High Fructose Corn Syrup
All legitimate science agrees that the causes of continuous weight gain in developed nations consists of a variety of environmental, psychological and physiological factors, not sugar and sweeteners . Researchers found that obesity was positively linked with time spent watching TV or at a computer and diets high in fat.
Published 10Jul2009, viewed 313 times

Fact or Fiction: Spot Reduction & The Fat Burning Zone
A word of caution--many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area.
Published 03Jul2009, viewed 320 times

Weight Gain and Birth Control Pills
There is a decent body of research suggesting most women will experience little to no weight gain from the Oral Contraceptive Pill (OCP) when compared to women using no hormonal control or other methods. Several such studies are described in this article
Published 03Jul2009, viewed 522 times

Weight Control 101: Connecting the Dots
Controlling your weight comes down to one thing - managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn't burned, it will be stored as body fat and your weight will increase.
Published 01Jul2009, viewed 129 times

The Basics of Performance Nutrition for Young Athletes
The daily calorie intake for every youth athlete should provide sufficient energy needed for growth and development, optimal functioning and all activities. Just as a high performance car uses a special blend of gasoline to achieve peak performance, athletes also require the proper mixture of fuel (carbohydrates, proteins, and fats) to perform optimally.
Published 24Jun2009, viewed 149 times

Menopause and Weight Gain
The typical American woman will experience numerous changes in body shape during her life, specifically just after high school, childbearing and menopause. The culprit for young women is often a significant decrease in activity after high school leading to the infamous "Freshman 15"
Published 22Jun2009, viewed 134 times

Fact or Fiction: Starvation Mode & Fast Metabolisms
People who eat well and exercise regularly (and are "tapped out" as far as time or cutting calories) is to simply increase your daily movements at home or at the office. Stand instead of sitting, pace the room while on the phone or thinking. Take stairs instead of elevators or escalators. Park further away. Take a walk at lunch. Walk to a colleague's office to talk rather than using e-mail or the intercom.
Published 20Jun2009, viewed 184 times

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