How Much Water Should I Drink?

Summer’s here and we all need to hydrate ourselves with water. But how much water should you drink to keep from being dehydrated?

Answer: The correct amount is 8 to 10 glass’s of water a day to keep from being dehydrated.

Remember to be careful drinking the right amount, there was a story about a woman dying from water-intoxication.Read the whole story here

June 7th, 2008 - Posted in DocDoe News | | 0 Comments

June 6, 2008

Let’s Help Keep Kids From Abusing Medication

By Frank J. Weinstock, MD
OPHTHALMOLOGIST/CANTON, OH
and
Robert Stutman
DEA SPECIAL AGENT IN CHARGE
NEW YORK FIELD DIVISION, RETIRED

Medical Economics
www.memag.com

The home medicine cabinet is a significant area of concern. Young people have virtually unlimited access to anything in it. Prescription drugs are usually kept in the medicine cabinet, but they’re also left on night tables, in the kitchen, or in various other places around the house. Many adolescents don’t know – or care – how dangerous these medications can be and often decide to try them out.

When teenagers are asked how they decide which drug to take from the medicine chest, they might reply: “Any drug that has a warning label like ‘don’t drive.’ That means the drug could mess your head up. I want to mess my head up, so that’s the pill I’m taking.”

That’s how addiction begins. A friend brings medications from his or her home, or a teenager finds medicine at his own house. Often, there’s no way to prevent this, but that doesn’t mean parents should make it easy for youngsters to sample drugs.

Here are some things we can do:

Talk to kids about the dangers of drug misuse.

Whenever medications that might be misused are prescribed for young people, it is essential that we give them as much information as possible about the drugs. Besides reviewing the side effects, discuss the dangers of overuse. Stress the need to keep the medications safely away from the other children in the house, and warn about not sharing the drugs with their friends. Tell kids to inform their parents right away if the notice pills are missing.

Educating yourself about the problem of drug abuse from medications in the home.

Children might experiment with their medications. Discuss the side effects to each drug and the possibility of misuse and addiction. Remember to place potentially dangerous medications in an area that’s not accessible to children and young adults.

Notice the sign of drug misuse and when to suspect it.

Obviously, running out of pills before the next prescription date should be a red flag. Watch for behavioral changes. Most children like to spend time alone in their rooms, but too much solitude is a sign of potential drug abuse.

Make sure you know how to keep medications safe.

Do not leave potentially addicting medications (or any other type) in an easily accessible area such as a kitchen or bathroom counter. Discard any medications when they’re no longer needed.

Many experts call substance abuse the No. 1 public health enemy in the US.

June 6th, 2008 - Posted in DocDoe News | | 0 Comments

DocDoe’s 1st DocRun

Watch out! DocDoe’s 1st DocRun is about to happen, March 17, 2008!! What is the DocRun? The DocRun is “Free Food” for everyone, but where?? The answer is, watch for it, the DocDoe Crew will be driving and stopping by certain places in Las Vegas. It might be in a supermarket, Barns & Nobles, Fashion Show Mall, anywhere you might think of. Keep your eyes open!

DocDoe.com just wants to say Thank You Las Vegas for Visiting DocDoe.com!

Come back to the site for new discounts on medical checkups and posts in our blog page for new DocRun’s.

Till next time!

got doc?

March 15th, 2008 - Posted in DocRun | | 0 Comments

Mass Gain Tips Vol. 1

Mass Gain Tips Vol. 1
June 5, 2008 - 12:00PM

We are now about to break into a whole new world. One that doesn’t require losing weight or high rep training. We are now entering the world of the hard gainer. Hard gainers have a hard time putting on weight. What is worse being too fat at a beach? Or too boney at a beach? Guess what they both are equally as bad!!! I am going to give the hard gainer 5 steps on how to shock there bodies into growth.

When I was a young boy at the age of 10 I was so skinny that you could practically see every single bone on my body. I was a picky eater. The only things I liked were candy and soda My father would pay me if I could eat a whole hamburger!!! Guess what I couldn’t! Know wonder I couldn’t gain mass to save my life.

As I approached High School I played sports and was extremely active. I only weighed 120lbs and stood at 6′2. I looked like I hadn’t eaten in weeks. It was terrible. I looked at myself everyday in the mirror and was almost disgusted that I could see my bones. Basketball coaches didn’t use me as often due to the fact I was an insurance liability.

To make a long story short it was my goal in life to put on weight. Not only for sports but for a shot at getting a girlfriend!!! I’ll never forget the day when I was competing in a semi-final playoff game and a larger opponent flew into me and threw my back out of whack. I went to a chiropractor and he gave me a secret recipe that I will share.

1.) Creatine and Protein
Check out the BSN Products Website

When mixed together you will see amazing results lightning fast!

Protein is what are muscles are made of so it makes perfect sense that it would make are muscles grow. Creatine gives our body the energy to create ATP for us to push ourselves harder and lift weight we normally couldn’t do on our own. Creatine can be found in Red meats like steak. I will post another article about the various types of creatine in the next few weeks.

2.) Lift Heavy

You need to lift heavy in order to get big. It will shock your body into making it grow. By giving it a harder work load you’re making your body make the muscles grow so it can handle that weight for next time.

3.) Low to Middle Range Rep Scheme

Your Target Rep Scheme should be any where from 5-10. Anything below that you are going for Strength. Anything above your aiming for endurance. Between 5-10 you are the perfect mass gaining range.

4.) Core Movements

Only lift the major core movements. Bench Press will not only hit your Chest but your Triceps as well. Or a pull up will hit your Lat muscles and you’re Biceps. Don’t waste your time on isolating a little muscle such as the bicep. Try Dead lifts, Presses, and Pulls for mass.

5.) Nutrients

Make sure your body is not being deprived of your nutrients. Make sure to be taking a multivitamin and eating healthy. I love to drink a glass of juice everyday. Along with taking my multi vitamin. Bananas are also a great fruit I use.
One of many great Multivitamins to purchase for a great healthy body! Check out the Centrum Website
My clients experienced a great deal of success just from the steps I listed above. But my client’s didn’t give me the frame work for the plan I personally did. As I stated above I weighed 120lbs in 2001. I can proudly say I now weigh 200lbs pure muscle. I got a ripped 6-pack and my arms stretch out the selves on my t-shirt. If you follow these tips harder gainer or not in under 4 weeks you will gain a minimum of 7lbs or pure muscle.

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Mass Gain | | 1 Comments

Mass Gain Tips Vol. 2

Mass Gain Tips Vol. 2
June 2, 2008 - 3:00PM

Massive Chest

Ok so you read the last volume and now you want to improve your body piece by piece. So what is the main muscle that sticks out? A MASSIVE CHEST!!! It’s the new 6-pack. If you got a wimpy chest forget everything else your going to look ridiculous! So I designed a program that can put some freaky mass on your chest!

What part should I target?

I would start with the upper chest 80 percent of the time. But in this case you are going to start with the bench press. It is a compound lift and it uses a lot of other muscles beside the targeted chest. It is the bread and butter on the pursuit of happiness on building a huge chest.

How long should my work out last?

Seriously if it takes you more than an hour to lift you’re doing something wrong!! Unless you’re taking anabolics and your muscles can handle the damage. I doubt you would be reading this if you where taking anabolics! To make a long story short. Your workouts should be 35-50 minutes long. Within that time frame your body will have chance to get its rest.

1.) Barbell Bench Press. 4xW-10-8-6

Lower the bar to your chest and push the bar up. I will include a pic compliment of bodybuilding.com

2.) Incline Machine Press 3×10-8-6

You will push the weight above your head on a slight diagonal away from your body. I will include a pic below complements of doctorworkout.com

3.) Standing Incline Cable Cross. 2×12

You will need a cable machine for this exercise. It is by far my new favorite. It has added some nice muscle definition to my chest and I now swear by it. Make sure to pretend your hugging a tall tree. So you cross above your head. I will include a pic complements of buyfitnessonline.com

4.) Decline Press. 3×10

It is a great machine that will add that look to your lower chest region that will make your beach bod amazing! If your gym does not have this machine then search for a decline bench and put some dumbbells up and do a dumbbell press.

5.) Dips 3×8

This exercise will blast your triceps into submission and hit a good portion of the hard to target lower chest area. Pic below was provided by bodypoweruse.com

6.)Wide Chest Press Machine. 3×10-8-6

I thank god every single day that this machine was made. For years I walked by it thinking it was something that was useless at my gym. I noticed the guys at my gym with massive chests always used it. So I figured hey why not? I tried it and after 3 times my chest looked as good as it has ever been! So I saved the best for last! Pic below provided by lifetime fitness.

10-8-6 Rep Scheme= after each set higher the weight.

W= Warm up set

?X? = Keep the same weight and squeeze through that weight feel free to warm up before any set

Do this and I promise you chest will bulge out in a matter of 2 weeks. Not only will your chest feel large but you shoulders, triceps, even a little bit of your back muscles will look amazing!

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Mass Gain | | 0 Comments

Mass Gain Tips Vol. 3

Mass Gaining Tips vol.3
June 1, 2008 – 6:00PM

Ok now that we have an idea of what it takes to obtain a huge chest, let’s look into the next important aspect. You’re BACK!!!! Are back is probably the biggest portion of are upper body. We need to work this muscle in order to gain mass.

Pushing vs. Pulling Exercises

When we push we use are chest, triceps, and front delt (shoulder).

When we pull we use are lats, rhomboid, bicep.

Back Attack Program

1.) Standard Pull up: 3×5-8

I’m sure we all know what a pull-up is! If we don’t its what are gym coaches used to make us do on physical testing day. Ill post a pic below compliments of wikipdia.com

Standard pull-up

2.) Lat pull down. 3×10

Very similar to a pull up! But it is a great exercise that targets the lats, rear delt, and shoulders. It hits the upper back. I will post a pic below compliments of wikipdia.com

Pull down machine

3.) Seated Cable Row. 3×10, or 3×10-8-6 increase weight every set

This exercise is going to target the middle of your back along with rear delts, rhomboids, and biceps being worked.

Shoulder TIME!!!!

Now let’s hit those shoulders since we are targeting all the pulling muscles in one day. I will show you some great ones that will give you amazing results!

4.) Dumbbell Shoulder Press. 3×10-8-6 / Increase weight after set.

Simple movement you just press the weight over your head. I will post a pic below complements of weight-lifting-world.com

5.) Side Raises/ Front Raises. 2×15

Very easy movement you should use light weight for this exercise. I will post a pic below compliments of muscle-building101.com

6.) Dumbbell Shrug. Main Target= TRAPS 3×20

This is the mountain looking muscle around your neck. Use heavy weight and shrug up and down. You will see lightning quick results for this exercise. I will post a pic below complements of muscle-building101.com

Do this work out and see amazing results! Try it out and let me know how it works! Your back will be massive and in cut in no time at all!

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Mass Gain | | 0 Comments

Weight Loss Tips Vol. 1

Weight Loss Tips Vol. 1
February 20, 2008 – 12:05AM

Winter is coming to an end and its time to get our beach bodies ready. Its now time to fight the fat we accumulated over the holiday season and try some of these tips for health. That’s right Thanksgivings turkey, Christmas’s cookies, Holiday hams and so on… We have all been there, and instead of going out buying the latest widget on a TV Ad and being disappointed let’s try something new and simple, health advice. I found out that our bodies are all unique and something’s work well for others and some don’t. However I have trained quite a few people and I found results with these easy steps and a very short amount of money.

1.) PROTEIN.

In order to build muscle and tighten up, we all need to have minimum .75 grams of protein per pound of body weight. To build mass we should have around 1.5x Body weight. Protein is what are muscles are made of. You would be surprised how shocked you will become after you just do that simple thing mixed with a decent workout plan.

2.) CARNITINE.

It is something that has been producing my client’s great results when mixed with a good workout plan and a good diet. Below gives more information on what it does. You can go to any store and buy this for under $10 a bottle.

Carnitine holds the water in your muscle making you feel that sole/buff in your muscles during your workout. It also gives you an extra boast during the workout so you can have that extra strength. It’s kind of like taking caffeine before your work out, making you awake, active, and focused.

Also known as L-carnitine or levocarnitine is a quaternary ammonium compound biosynthesized from the amino acids lysine and methionine.
[1] It helps in the consumption and disposal of fat in the body because it is responsible for the transport of fatty acids from the cytosol into the mitochondria. It is often sold as a nutritional supplement. Carnitine was originally found as a growth factor for mealworms and labeled vitamin Bt. Natural carnitine is the L-stereoisomer. For Exact Definition on Carnitine

3.) A SOLID WORKOUT PROGRAM.

A diet will be a great step towards fat loss but lets not kid are selves, a diet alone isn’t going to help solve are problems. We need to hit the gym at least 3 days a week. For a minimum of 30 minutes. A Cardio programs is a great way to start shedding the weight. But don’t let the weights scare you. You actually burn weight off more if you are working out with weights as opposed to cardio. To build muscle you need your body’s energy to do so. Which kick starts the metabolism, thus making you lose weight.

4.) A MULTIVITIAM.

You’ll be surprised on how your body doesn’t receive the proper amount of nutrients in a day. That is why it is a must to take a multivitamin everyday. Not only will it aid in Fat loss it will also help you recover from soreness, boost immune system, and give you more energy.

5.) SLEEP OFF THE FAT.

A good night’s sleep is very important. Not only for are health but for those who are trying to lose weight. A minimum of 7 hours of sleep should be the benchmark for us. For those of you trying to lower the temperature or using one blanket. It will help you have a deep relaxing sleep and can help you burn an extra 200 calories per night!!!

The following will be a great way to kick off the New Year right. Keep posted, soon I will add workout routines for all. From gaining mass to losing weight. Even sports performance.

Staying Healthy Means Staying FIT

Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Weight Loss | | 0 Comments

Weight Loss Tips Vol. 2

Weight Loss Tips Vol. 2
January 20, 2008 – 6:00PM

Omega 3 Fatty Acids

Now a lot of us who are middle aged and overweight have to worry about when exercising, “I might have a heart attack or a stroke.” I have heard it from dozens of my clients. In a way they are right on the money. Having high amounts of fat and bad eating habits can cause clogged arteries. With clogged arteries heart attacks can occur among other things. With Omega 3 is in your diet you can eliminate so much just from this supplement alone. For example ill make a list of what this single element can do for you.

-Reduces inflammation of the entire body
-Keeps your blood from clotting excessively
-Eliminates the risk of becoming obese
-Helps prevent cancer cell growth

So are you blown away yet? If so I haven’t even hit the tip of what else it can do. Omega 3s play a huge role in prevention/ treatment of the following:

-Alzheimer’s disease
-Asthma
-Attention deficit hyperactivity disorder (ADHD)
-Bipolar disorder
-Cancer
-Cardiovascular disease
-Depression
-Diabetes
-Eczema
-High blood pressure
-Huntington’s disease
-Lupus
-Migraine headaches
-Multiple sclerosis
-Obesity
-Osteoarthritis
-Osteoporosis
-Psoriasis
-Rheumatoid arthritis

Where Can I Find Omega 3s?

Naturally they are found in salmon, flaxseed, walnuts, mustard seed, cabbage, and much more. But instead of doing that, I would suggest running to your local market and picking up a fish oil pill, or a flaxseed oil. I recommend the pills they are much easier to put down then the liquid form. I recommend these at any age. Mainly to the middle aged crowd. Especially those who are overweight.

How do I know if I’m Omega 3 Deficient?

If you are noticing the signs below then you should pick some up quick!

-Depression
-Cardiovascular Disease
-Type 2 Diabetes
-Fatigue
-Dry, itchy skin
-Brittle hair and nails
-Inability to concentrate
-Joint pain

Everyone would agree we all need to stay healthy. My job here is to make sure you all have the right information on how to better your lives by staying active and healthy! Check back on the website for next weeks volume for weight loss tips.
For More Information on Omega 3

Staying Healthy Means Staying FIT
Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Weight Loss | | 0 Comments

Weight Loss Tips Vol. 3

Weight Loss Tips Vol. 3
January 21, 2008 - 11:45PM

Now that I have given you some ideas how to improve health and lose weight its time to throw some exercise in. I can write around 1000 pages on different exercises for the entire body, but I’m not going to do that! I’m going to focus this volume on what muscle people want the most. I’ll give you a hint you can find over hundreds of widgets to make this single area look good? Give up? ROCK HARD SHREDDED ABS!!!

Abs in my opinion is easy to acquire. I feel that you will see results easily if you work hard and consistently. Believe it or not you don’t even have to isolate abs as compared to other muscles.

We All Have Six Packs Already?

Believe it or not we all have Ab walls under the skin and fat. People with low percentage of body fat are able to see stomach muscles. Just as we would work a Bicep we will do the same with abs. We are going to strengthen it and have it grow. Some of us know skinny people who are twigs but when they take off their shirts you can see what resembles a six-pack. That is because due to the low percentage of body fat you are able to see the stomach muscles. Does that mean their Abs are strong? Of course not!

If I do crunches will that be enough?

Crunches are what I like to call a granddaddy exercise. It has been around for a long time and it has been effective. How ever that exercise alone will not do the trick to having a great six-pack of abs. If you follow my Ab work out for 3 days a week I guarantee you will see and feel the results you want!

So isolating my abs is going to do the trick?

It will indeed help, but it will not complete the puzzle. You need to mix diet along with cardio to attain great looking abs. For an obvious reason, you simply need to lower body fat!

Start low and end high.

Target the lower first then end with the upper. It will give you more endurance towards the end of your work out.

If you’re a bit overweight and want to see abs.

The Overweight/Tighten Up Routine

1.) Hanging leg raises: You are simply going to hang from a pull-up bar and raise your knees towards you. Here is a picture how to perform the exercise compliments of BodyBuilding.com

2.) Roman Chair Sit-up: Very close to the hanging leg raise instead you perform it in a roman chair.

3.) Body Pull In: You are going to sit on a bench with your legs straight in front of you and pull them in.

4.) Swiss ball Crunch:

You are going to do a standard crunch. But instead of doing it on the floor try it on a Swiss ball. You will be surprised on how much difference it makes.

5.) Dumbbell Side Raise:

You will pick up a Dumbbell and bend side ways:

Hanging Leg Raise: 3×12

Roman Chair Sit Up: 2×15

Body Pull in: 2×15

Swiss ball Crunch 3×12

Dumbbell Side Bends 2×20

If you do this you will notice huge results. If the Set and Rep Schemes are to much to handle at first then cut it down until you can build enough strength to keep going and finish. Stay on the look for next times volume of things to help you reduce muscle soreness.

Staying Healthy Means Staying FIT
Brandon Richards
DocDoe.com Health Advisor

March 13th, 2008 - Posted in Health Tips - Weight Loss | | 0 Comments

Weight Loss Tips Vol. 4

Weight Loss Tips Vol. 4
January 22, 2008 - 10:00PM

Ok, so now you have took the right steps toward nutrition, health, and working out. But after you first work out you notice something… YOUR SORE!!! One of the main reasons people quit and procrastinate going to the gym is fear of feeling sore the next day. Well my friends its time I help you fight off soreness or at least make you feel less sore the next day.

Should I work out when I’m sore?

A few years back many trainers would have said of course! If you don’t feel sore you’re not pushing your self enough! But as time went on the only thing trainers have seen was overtraining and muscle damage. Resulting in strength decrease, muscle fatigue, and loss in muscularity. If you’re sore that is your body’s way of telling you, I’m not ready to go again. So wait the soreness out. After a very hard workout you should feel sore the first time. But I promise you after you consistently go to the gym after 2 weeks you compound your body with weight training and not feel anything the next day.

I am going to list the 5 steps to take to reduce muscle soreness.

1.) Properly Warming Up.

Warming up before any exercise is a necessary step to avoid injury. By warming up the muscle you will limit the soreness by warming up the muscle so it isn’t damage by overtraining the muscle when it isn’t ready. If you are going to run on a treadmill you should stretch your legs and upper body. If doing weights make sure you use a quick light weight set that will get your body ready to hit the weights.

2.) Vitamin C

Vitamin C is an immune system booster. In my opinion it is the most important vitamin of them all. I used Vitamin C on one of my clients and he said it cut his soreness in half. He took about 1000mg a day. A normal size is 500mg. But anything over 2000mg might give you diherrea. So I suggest taking a 1000mg Vitamin C. If you’re multivitamin doesn’t have that much in it already.

3.) Start eating Pineapple

Pineapple is not only high in Vitamin C but it contains a healing enzyme known asbromelain. Bromelain helps aid in recovery which will rid the soreness a faster rate. So eat, drink, more pineapple or find a pineapple enzyme supplement.

4.) Glutamine

Glutamine will not only help you put on muscle size but it will also help you recover faster. Glutamine is one of the 20 non-essential Branch Chain Amino Acids. It is found in things such as chicken, beef, and eggs. You can find Glutamine at your local grocery store or vitamin store for fewer than 10 dollars usually.

5.) Starting out smart

Ok maybe some of us haven’t worked out since we were younger. For some of us not at all. Just because we used to bench 225lbs in high school doesn’t mean we should pick up where we left off. That is the quickest way to muscle damage and that is soreness you don’t want to feel. Going to heavy to fast, is a fast way to soreness and injury. Start at a decent weight and a decent rep scheme.

If you follow these simple steps you will notice your post workout soreness will significantly drop. If you feel a little sore after a workout don’t let that scare you away. If you worked out properly then you should feel accomplished by feeling sore. Soon you will miss being sore! Sounds crazy but you will see what I mean after working out after a few months.

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisors

March 13th, 2008 - Posted in Health Tips - Weight Loss | | 0 Comments