Articles by Chris Strogilis on ArticleSnatch.com

11 reasons why you do not lose weight

Tue, 29 Dec 2009 15:11:52 -0500

Some of the most common reasons why you can't lose weight are cited hereunder: 1. You cannot calculate -even roughly-the calories you consume. You severely underestimate them: -you eat bigger portions than what you are supposed to -you eat a lot of snacks while ignoring their caloric contribution -you ignore the caloric value of many foods.You cannot even imagine that a cookie might have about 200 calories so why not eat 5-10 of them after a workout of 300 cal? -you consume a lot of liquid calories that escape your control.Things like: *smoothies *refreshments *milk shakes *juices *glamorous coffees *energy and sport drinks *alcoholic beverages *cocoa milk etc add many hidden calories. 2. You overestimate the calories burned via various activities.Some people burn 300-400 cal. and then they consume 1000 cal to replace the lost glycogen. There are people who exercise every day but struggle with obesity on a continuous basis. 3. You do not know how to calculate your maintenance caloric intake.You often overestimate it. 4 You do not get adequate sleep.As a result your ghrelin and stress hormones are elevated and you feel more hungry. 5. You are under constant stress. **End Summary** Topics: fat loss]]> lose fat]]> lose weight]]> weight loss]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://maconwaterproofing.blogspot.com/ http://monosimacon.blogspot.com

6 serious reasons why I find running on a treadmill inefficient

Sun, 27 Dec 2009 07:07:02 -0500

I am definitely in favour of running outdoors-and preferably in a forest- than running on a treadmill in a closed space. Hereunter I am going to cite some of the reasons for this preference: 1. First of all I strongly believe that running on a treadmill has nothing to do with the real world conditions. There is no air resistance,the belt is doing part of your job,there are no negative slopes as well as slope alternations or physical obstacles. To my point of view people who are used at internal,artificial conditions will have a quite daunting task if it is to run outdoors. 2. I do not find it healthy at all to run in a closed space and breathe the carbon dioxide that other people emit. I also do not like the ugly odours. On the other hand it is not an attainable or practical solution to keep a treadmill home. 3. I find running on a treadmill as an extremely boring task ,particularly if it is long lasting.It brings me suicidal thoughts! **End Summary** Topics: aerobic]]> aerobic exercise]]> running]]> treadmill]]>]]> About the Author: ]]> http://steganosi.blogspot.com/ http://www.macon.gr/ http://totalfitness-christos.blogspot.com/

Health and fitness: 4 pillars for 2010

Sat, 26 Dec 2009 01:33:00 -0500

1.Work on self-motivation. Everything starts from the mind. We need motives,inspiration and adequate rationalisation. We need example! 2.Social support: keep in touch with like-minded people and help/support/inspire each other. 3. Nutrition: it often makes the difference -learn how to roughly check your calorie intake otherwise you will work in vain -eat more often and lesser quantities-this is strategic! Try to spread your daily caloric intake into 5-6 equivalent meals spaced 3-4 hours apart. -minimize the consumption of processed/packaged/industrialized foods -minimize your intake of sugar and white flour. Avoid dead calories. You cannot afford it! -avoid the deadly trans fats at all costs! -learn to distinguish among fats. Read about the good fats and strategically intergrate them in your diet. Demonizing fats en bloc is a coommon and huge mistake! -consume vast quantities of fibrous vegetables on a daily basis It might help you to read this article on nutrition: MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW 4. Physical exercise - never omit weight training, preferably with free weights.Try weights circuit training. Adopt short but really demanding workouts.3* 20' per week is more than enough for amateurs. - forget about conventional,long,slow and steady cardio. **End Summary** Topics: circuit training]]> fitness]]> health]]> healthy diet]]> high intensity interval training]]> HIIT]]> weight training]]>]]> About the Author: ]]> http://steganosi.blogspot.com/ http://www.macon.gr/ http://totalfitness-christos.blogspot.com/

Healthy diet: 4 very important reasons to make it a top priority

Wed, 23 Dec 2009 14:29:24 -0500

You can find hereunter 4 very important reasons why healthy food choices need our full attention: 1. First of all our bodies need all the necessary macronutrients and micronutrients in order to keep functioning well. It is unbelievable how many major problems can cause the lack of even one micronutrient! Now,imagine if you had a generalised problem! We need a strong immune system and we compromise it every time we make lousy food choices . Every time we opt for junk food ,we deprive our bodies from live-giving nutrients and in parallel we give ground to every kind of microbes and viruses. 2. Second, a healthy diet can help us fight the obesity curse which sweeps across all the developed,western countries. We know perfectly well that the obesity flood has a strong correlation with the increased intake of processed carbs ,mainly table sugar and white flour. These foods create havoc with our sugar and insulin levels and lay the ground for excessive cases of obesity. On the other hand a healthy diet is almost impossible to lead to obesity since processed carbs intake is normally minimized. 3. A healthy diet is very crucial for our vitality and energy levels. **End Summary** Topics: healthy diet]]> healthy food choices]]> lousy food choices]]>]]> About the Author: ]]> http://steganosi.blogspot.com/ http://www.macon.gr/ http://totalfitness-christos.blogspot.com/

Stop killing your self with food now!There are more efficient ways!

Sun, 20 Dec 2009 03:14:44 -0500

If you knew with certainty that a particular gas station sells contaminated gasoline-with sugar or water,you choose- would you use this gasoline for your car? I suppose not! Then may I ask why are you ready to eat without second thought every junk food that appears in front of you? Is your body of less value than your car? Or you might allege that you are not up-to-date with the recent knowledge on nutrition? Maybe you are well up-to-date but you have decided to defer the problem to the future because you see no urgency. I want to make two observations: -ignorance is not justified with so much knowledge hanging around -the problem with lousy nutrition is very urgent and it needs to be addressed as soon as possible. Usual symptoms of heedless nutrition -obesity with all its consequences and parafernalia -lack of energy and low productivity -reduced aesthetics -low sex drive and perfomance -many chronic health problems which lead to a slow and painful death: *neurodegenerative diseases *heart problems *cancer problems *problems with joints For me what counts the most is not a long life but a life I can live at its fullest. **End Summary** Topics: fast food]]> foods that kill]]> food that kills]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://maconwaterproofing.blogspot.com/ http://monosimacon.blogspot.com/

Boost your energy naturally with Coenzyme Q10 and quercetin

Sat, 19 Dec 2009 01:19:54 -0500

Coenzyme Q10 Coenzyme Q10 is a valuable nutrient,indispensable for the functioning of our cells. Coenzyme Q10 serves as a catalyst during the energy producing process in the mitochondria of our cells. This energy producing process extracts usable energy from the macronutrients in the form of adenosine triphosphate. Tissues that produce a lot of work -heart muscle,brain etc- need bigger quantities of coenzyme Q10. Additinally,coenzyme Q10 is a powerful antioxidant protecting human cells from the degenerative action of free radicals.As such,it is often used by doctors in heart-related conditions. Coenzyme Q10 is considered to: -strengthen the immune system -act again chronic fatigue -support the nervous system -slow down or even reverse aging Try to get it from real foods and avoid supplements.Some good dietary sources are: *mackerel *sardines(this humble superfood is my preferred source) *calf liver and heart *wheat germ *spinach *broccoli(another superfood to add in your everyday diet) As years pass we produce less and less coenzyme Q10, which means we should increase its intake. Quercetin Quercetin is a bioflavonoid that is part of the pigments found in fruits and vegetables. Quercetin gives us so many health benefits that it deserves a closer look. **End Summary** Topics: Coenzyme Q10]]> quercetin]]> energy boosting]]> boost energy]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://maconwaterproofing.blogspot.com/ http://monosimacon.blogspot.com/

How to succeed in your life : 21 invaluable tips

Thu, 17 Dec 2009 00:54:59 -0500

Read 2nd part here: “PERSONAL DEVELOPMENT FOR A BETTER WORLD (2)” In the 2nd part of this tetralogy we discussed about self development. 2nd part was devoted to the creation of a better me. Men, however, don’t live alone. They are not isolated islands scattered in the infinity of the oceans. They are ships which meet every day with each other during their route. Success and fulfillment cannot be conquered without cooperation and assistance from other people. In this part we will study the skills we should develop in order to maximize the profits from our relationships with other people. 1. Always seek mutual benefit. Relations should be balanced, otherwise they are doomed to failure. 2. We live in an era of extreme specialization. Everybody is an expert in his domain. Believe in the value of cooperation. 3. Always try to walk for a while in the others’ shoes! 4. Treat other people as you would like to be treated by them! 5. Learn to communicate more effectively! * Use a clear language without jargon and unnecessary embroidery. * Listen with your heart and soul. * While discussing, don’t let your mind fly elsewhere. 6. **End Summary** Topics: succeed in life]]> social skills]]> emotional intelligence]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://monosimacon.blogspot.com/ http://steganosi.blogspot.com/

Fast food, slow death

Wed, 16 Dec 2009 14:38:59 -0500

I live a very healthy life.I have been training systematically and my nutrition is almost impeccable. I don't do this having as an objective to live more years .Actually I don't want to live more years than my beloved persons who don't share my mentality on the subject. What scares me more than death is slow death. The slow death towards which we are pushed by our pathetic dietary choices and the almost complete lack of physical exercise. About physical exercise I can understand that it needs an effort and more people don't like fatiguing solutions. What is difficult for me to interpret is our miserable dietary habits at the same moment that information on this matter is ample and nearly all of us have experienced the suffering of beloved persons. Is it a kind of a collective suicide? Am I exaggerating with my headline? Let me ask you one thing.Is it or is it not a slow death to: - have heart problems from your 40s? -be bedevilled by diabetes from an early age? -face myriads of small or big problems due to obesity? -live with pain in your joints and particularly in your knees? **End Summary** Topics: Fast food]]> slow death]]>]]> About the Author: ]]> http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com/

How to achieve your goals in life

Wed, 16 Dec 2009 00:14:20 -0500

2nd part Read 1st part here: “THOUGHTS ON HOW TO IMPROVE OUR LIVES AND THE WORLD” Man entity consists of three components: - soul - mind - body. Just neglect one of these and you will see great imbalances in your life. The mind needs knowledge and study. The soul needs a solid system of principles. Lastly, the body is their residence and their vehicle as well. Render to each of them the significance it deserves without falling prey to exaggerations. To be more effective in everyday situations handling, do pay the necessary attention to the following points: 1. Don’t procrastinate. Make quick decisions based on the existing information. Just make the first step. Indecisiveness paralyses! 2. “Preventing is better than curing”: Hippocrates. Do a nice job from the beginning. Endless corrections will bring confusion and loss of valuable time. 3. Don’t wrong yourself by setting low expectations for him. 4. In older times we had to quicken our step. Later, we had to run faster. Now we must learn to make leaps or – why not ? – to fly! 5. Renounce the roll of the spectator! Don’t stand there watching the facts happening! Create the facts! 6. **End Summary** Topics: self improvement]]> personal development]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://steganosi.blogspot.com/ http://totalfitness-christos.blogspot.com/

Stay fit and slim:a holiday survival guide

Tue, 15 Dec 2009 16:34:45 -0500

The holiday season is full of gastronomic temptations which test in a cruel way our sense of self control. But where temptations are present there is also an opportunity to show who we really are. That we are not ready to succumb to the orders of our stomach. During these days take place big dramas that have to do with our figures.Dramas leaving behind them visible consequences for many months. But isn't it a great pity to compromise our long and hard efforts for some passing and elusive satisfaction? The most important thing-by far- is not to associate the holiday season only with the pleasures of eating.This is a small part of the equation. Holiday season is love,fellow-feeling,companionship,review,opportunity etc. How much can mindless eating add to all these true values? So what can we do during these festive days? - we can relax more and train more.We can do it every day,alternating between tough and easy days.Thus it it is easier to respect our hard efforts and not undermine them. **End Summary** Topics: holiday survival guide]]>]]> About the Author: ]]> http://steganosi.blogspot.com/ http://www.macon.gr/ http://totalfitness-christos.blogspot.com/

The only super food that can impressivelly improve your health in a record time

Mon, 14 Dec 2009 23:46:04 -0500

Would I exaggerate if I included the humble sardine among the best superfoods in the world? I assure you,not! This miracle of nature has tremendous health benefits which I have personally experienced.Thus I strongly recommend that you should discover this pure source of health. Let's see why I am so enthusiastic about sardines: 1. Sardines are very rich in premium quality omega-3 fatty acids .The good thing with sardines is that they are not contaminated with much mercury as other fishes are. Among the health benefits of omega-3 fatty acids we can mention: -their anti-inflammatory properties -protection from cancer -prevention of the Alzheimer's disease -brain health promotion -They are very beneficial for our cardiovascular system More on the health benefits of omega-3 fatty acids you can find here: THE FABULOUS OMEGA-3 FATTY ACIDS 2. Sardines are rich sources of the much rare coenzyme Q10. Coenzyme Q10 is a valuable nutrient,indispensable for the functioning of our cells. Coenzyme Q10 serves as a catalyst during the energy producing process in the mitochondria of our cells. More info on this invaluable nutrient you can find here: THE MIRACULOUS COENZYME Q10 3. **End Summary** Topics: super food]]> nutrition]]> omega-3]]> coenzyme Q10]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/ http://monosimacon.blogspot.com/

Weight loss/fat loss:the immutable law of energy balance

Sun, 13 Dec 2009 13:07:12 -0500

We say that our energy balance sheet or more simply our energy balance is positive when our energy intake during an 24 hour period-calculated in kcals- is bigger than than our energy expenditure for the same time span. More simply we gain weight if we consume more calories than those we burn. In this case we say that we have a caloric surplus. The opposite is true when we have a caloric deficit. Our caloric expenditure is the sum of : -our caloric expenditure for sustaining our basal metabolism -the one for our daily activities -and of the energy burnt for thermogenesis What we have here is an eternal,perpetual law: consume more than what you need and you gain weight. Let's see some ramifications of the above statement: 1.Suppose that we spend three hours to train hard every day.We will gain weight if we are in a positive energy balance. I have met tenths of people like this.People working really hard and in a very systematic way but their nutrition plan-if there is one-sucks.It is a great pity! So hard work going in vain! And what's more : their health might be compromised in the long run. **End Summary** Topics: energy balance law]]> weight loss]]> fat loss]]> energy balance]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/ http://monosimacon.blogspot.com/

Increase urgently the consumption of omega-3 fatty acids!

Sat, 12 Dec 2009 03:39:55 -0500

We will see very briefly the excellent health benefits of the miraculous omega-3 fatty acids : 1. Omega-3 fatty acids are anti-inflammatory.They help reduce inflammation and they succeed this without the negative side effects of the relevant drugs!People with existent or potential problems with arthritis or other degenerative diseases of their joints will see great benefits if they consume omega-3 fatty acids on a regular basis. It is widely advised that the omega-3 fatty acids intake should be from real foods rather than from supplements.Omega-3 fatty acids from supplements are not absorbed in an optimum way. 2. Omega-3 fatty acids protect us from cancer as very few nutrients do.It has to do with their role in promoting the health of cell membranes much better than any other type of dietary fats. They enhance the ability of cells to communicate.Lack of communication among cells is considered as a primary reason for the development and growth of malignant tumors. Their best contribution is for the prevention of prostate caner,colon cancer and mainly breast cancer, a fact which is of special interest for women. 3. Omega-3 fatty acids have been found to improve brain health. **End Summary** Topics: omega-3 fatty acids]]> essential fatty acids]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/ http://monosimacon.blogspot.com/

A tough, highly effective,metabolic workout for really fit guys

Fri, 11 Dec 2009 13:39:13 -0500

The following workout which I will describe in detail can be characterized as: Non conventional, very demanding, multifunctional and holistic. Besides the indisputable benefits that this workout will bring to your fitness level and appearance, it will additionally offer you two very important advantages: - it is perfectly suitable for busy people because with 3 workouts x 40' per week, your results will be much more impressive than those of the most gym frequenters. - you can complete it outdoors or in the convenience of your home, which will save you a lot of time and money. You don’t need a gym! On the other hand a possible disadvantage is that it is suitable only for already fit people and only for those with a strong self-discipline( my preferred kind of readers) This is a workout for really tough guys. Epigrammatically the workout consists of: * 3 minutes for a general warm up * 5 minutes for a total bodyweight workout * 10 minutes for strength training with dumbbells * 10 minutes for HIIT * 7 minutes for cooling down and static stretching. **End Summary** Topics: bodyweight]]> high intensity interval training]]> HIIT]]> workout]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com/

Debunking some persistent metabolism myths

Fri, 11 Dec 2009 01:41:54 -0500

MYTH Supplements can boost metabolism FACT Pills, powders and other magic potions… A whole industry tries to manipulate people desperately seeking weight loss and capitalize on their agonizing efforts towards a leaner body. Don’t fall easy prey to their greediness! There is no scientific proof for their effectiveness. Actually some of them have been found dangerous, banned and withdrawn from the market. If only their allegations and promises where true! Alas, this is hardly so! If it was the problem of obesity would be solved and all of us would be sylphs The hard truth is that there are no easy shortcuts for metabolism boosting! Hard,olf fashioned work is needed! Heavy weight training and metabolic aerobic training help keep the metabolism elevated for many hours after the session.How many? This is a direct function of the duration and intensity of the workout.Weight training helpw to develop metabolically active myscle tissue. MYTH Certain foods can speed up metabolism. FACT There are relevant rumors for foods as: - grapefruits - chili peppers with their capsaicin - green tea with its catechins - many spices - various exotic berries - apple cider vinegar etc. **End Summary** Topics: metabolism]]> boost metabolism]]> increase metabolism]]> metabolism myths]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/ http://monosimacon.blogspot.com/

5 weapons to build a perfect body

Wed, 09 Dec 2009 13:20:12 -0500

For many fitness enthusiasts a perfect body is the philosopher’s stone or even the Holy Grail. Who can define or delimit perfection? A perfect body besides its aesthetical value should: - have absolute symmetry (asymmetric mass distribution is a common problem) - be strong. Usual daily tasks should be comfortably accomplished - have a wide range of motion - should be healthy and with a strong immune system. In your effort to build the perfect body you will need 5 weapons. You can collectively call them: THE FIVE PILLARS FOR A PERFECT BODY 1. Self motivation Self motivation is an esoteric value permitting someone to: - set objectives on a continual basis - assume decisive action - be endlessly and limitlessly inspired - continue undaunted despite eventual adversities. Self motivation is the attribute that will give you the courage to go on - even if blind corners might deter you. 2. Social support A core of friends and acquaintances will provide you with the necessary moral and psychological support. These people will be your companions and fellow travellers on the road towards the fulfilment of your objectives 3. **End Summary** Topics: aerobic exercise]]> perfect body]]> strength training]]> supportive nutrition]]> workout]]>]]> About the Author: ]]> http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/ http://monosimacon.blogspot.com/

Metabolism made easy

Wed, 09 Dec 2009 00:01:22 -0500

A definition for Metabolism We call metabolism the totality of the chemical reactions/procedures which support life by converting food intake to energy. Anabolism is the part of metabolism responsible for the building of cell components. Catabolism, conversely, is responsible for breaking down organic tissues. Metabolism : some facts 1) Our metabolism works even while we are sleeping. It just slows down. With great approximation metabolism during sleeping is equal to our basal metabolism. Basal metabolism or better, basal metabolic rate is the energy expended to support the fundamental functions of the body while at rest. 2) Metabolism can be considered as a total of: a)the basal metabolism which normally represents the biggest part of our caloric expenditure. b) one small fraction of metabolism used for digestion and thermogenesis. c)the part of metabolism related to the total daily physical activity. 3) Basal metabolism reduces as age increases. This is due to muscle mass reduction. Older people move less and they lose muscle. Women have a slower metabolism because they have less muscle (both as percentage and absolutely). 4) The best option to compensate for age related muscle loss is by far strength training. **End Summary** Topics: increase metabolism]]> metabolism]]>]]> About the Author: ]]> http://maconwaterproofing.blogspot.com// http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/

Abs training and definition:everything you would like to know

Tue, 08 Dec 2009 01:10:33 -0500

Contrary to what is widely believed crunches, sit ups and other focused training exercises is the last thing that should be bothered with in your effort to train and reveal your abs. The critical parameters in your long and arduous trip to your covetable ripped abs "�" absolute fetish for men and women "�" are as following: 1) Self discipline and self motivation. The perfect abs mission demands first of all a powerful brain because you will need commitment, discipline,persistence and other mental virtues. 2) A carefully planned, solid, nutritional plan both quantitatively and qualitatively. Quantitatively: Take care so as to have a mildly negative caloric balance. This is important for losing weight and especially fat. The fat layer in front of you abdominals will hide them and keep them dormant and undistinguished even when they are fully trained. So your first and most important goal should be to make this fat layer disappear. (I take it that you know that spot loss is impossible!!). This, mathematically, can be achieved only when you spend more calories than those you consume. **End Summary** Topics: abs]]> abs definition]]> abs training]]> perfect abs]]> six pack abs]]>]]> About the Author: ]]> http://maconwaterproofing.blogspot.com// http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/

Priceless fitness tips

Sun, 06 Dec 2009 02:46:52 -0500

Read also: INVALUABLE FITNESS TIPS(1) Tip no 8 Continuously challenge yourself! Try always for a personal record however small. Avoid the hamster mentality a.k.a. endless walking or slow jogging on the treadmill etc. Go for the H.I.I.T!! Try short but really intense workouts.Intensity is the best way for a real body metamorphosis. Tip no 9 No fancy fitness gadgets! No passive exercise(vibration platforms etc) No fad diets! No magic pills, potions or powders! You will have to try hard! You will have to sweat! Don’t fall prey to the fitness charlatans’ deceitful promises!Be suspicious! Tip no 10 Do you want to try the best workout ever?? Find it here: FITNESS: THE BEST WORKOUT EVER Tip no 11 Do you want the best info on abs training? Read it here: PERFECT ABS: THE ABSOLUTE ARTICLE ON ABS. Tip no 12 There is no best time for fitness activities. The best time is this that better serves your schedule! Tip no 13 Don’t engage into endless repetitions trying for definition. Definition is a pleasant side-effect of fat loss.So aim for fat loss! **End Summary** Topics: abs]]> fitness]]> HIIT]]> tips]]> fitness tips]]>]]> About the Author: ]]> http://maconwaterproofing.blogspot.com// http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com/

Valuable fitness tips

Fri, 04 Dec 2009 12:46:21 -0500

You can follow the hereunder mentioned fitness tips and secrets in order to: * maximize the benefits from physical exercise and supportive nutrition * avoid possible dangers/traps which will signal painful recoils and regression TIP no 1 Try to find the golden mean between overtraining and concrete, tangible physical benefits. Calculate attentively the intensity, frequency and duration of your workouts. You need solid results but a burnout would prove disastrous TIP no 2 No program, no diet will bring long term results if you don’t make a serious commitment,if you don't have an actionable plan Feed your self motivation and self discipline. Look into the mirror and if your eyes spark, go on. TIP no 3 Before you embark on your long and difficult trip to physical perfection, please read about the 12 myths of fitness and their debunkment. You can start here: FITNESS: MYTHS AND FACTS TIP no 4 Integrate into your workout routines the warm up ritual. Prepare your body for the hard exercise that is going to follow and considerably reduce the possibilities for a painful injury. Warm up relates both quantitavely and qualitavely to the kind, duration and intensity of the main workout. **End Summary** Topics: fitness tips]]>]]> About the Author: ]]> http://maconwaterproofing.blogspot.com// http://totalfitness-christos.blogspot.com/ http://steganosi.blogspot.com

Inverted roofs: main advantages and disadvantages

Thu, 03 Dec 2009 01:53:29 -0500

We will check together the pros and cons of inverted roofs. An inverted roof is one of the options for the waterproofing and thermal insulation for a flat roof. The traditional or conventional way for waterproofing and insulating a flat roof is to place the waterproofing layer above the insulation panels. Long ago, before the advent of extruded polystyrene this was an one-way option. Extruded polystyrene with its practically negligible water absorption rate initiated the inverted roof concept: insulation placed above waterproofing layer. We will briefly overview both the advantages and the disadvantages of this concept. ADVANTAGES OF AN INVERTED ROOF 1. The waterproofing layer is perfectly protected from mechanical abuse. Any of the usual waterproofing solutions for a flat roof is acceptable. 2. The waterproofing layer is not exposed to UV radiation, other kinds of solar radiation and other atmospheric factors of aging. It’s perfectly obvious and expected that its functional life will be considerably longer. 3. Thermal shocks are among the most important parameters that cause aging and fatigue to waterproofing membranes. This is not the case for inverted roofs. 4. The waterproofing layer plays also the roll of a vapor barrier: Two birds with one stone! 5. **End Summary** Topics: flat roofs]]> inverted roofs]]> waterproofing]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com/

Rising damp basics

Thu, 03 Dec 2009 01:42:05 -0500

THE PHENOMENON Rising damp problems are diagnosed in every part of the world. Rising damp is relatively easy to prevent and extremely difficult to treat. Rising damp is the upwards slow movement of moisture, through porous building materials, induced by capillary absorption. The moisture evaporates on both faces of walls or facades and usually leaves soluble salts on their surface. These salts derive from both the soil and the building materials. They could be sulphates, chlorides, nitrates etc. and they are usually hydroscopic. The whitish flour-like or crystalline deposits are called efflorescence (word derives from latin flora = flower). They usually form a tide-like stain on the walls. How high can rising damp reach? Usually the limit is about 1,5m above ground level. The height depends on: - the capillary network of the material - existence of hydrostatic pressure - evaporation rate of rising moisture. If salts reach the surface, the problem is mostly aesthetical. Sometimes salts stay behind the surface, crystallize and exert tremendous pressures to the building materials causing spalling phenomena. DIAGNOSIS An expert should always be advised. Many times condensation or moisture seepage are misdiagnosed as rising damp. **End Summary** Topics: rising damp]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://steganosi.blogspot.com/ http://totalfitness-christos.blogspot.com/

Waterproofing with APP/SBS membranes:mistakes to avoid

Thu, 03 Dec 2009 00:52:32 -0500

We use SBS and APP membranes in Greece for many decades. I will describe hereunder the most important mistakes Greek installers make during their application: 1) Use of improper, inadequate quality and weight. The main products used are APP products protected with granules, 4kg/m2, cold bending point 0oC. We urge them to use at least 4,5kg/m2products with a minimum cold-bending point of -5oC. We try to use more SBS than APP, at least in north Greece where the weather is quite colder than the southern part. 2) Flashings are not worked properly. We recommend only aluminium covered membranes with exceptional adhesion and high in solids primers. We recommend stripes of 25cm×1m, never longer. We choose SBS membranes of at least 4,5kg/m2 weight and a cold bending temperature of at least -15oC. 3) The use of thixotropic bitumen emulsions loaded with fillers as primers is extensive. This is not a proper adhesion layer! 4) The use of aerators without a proper diffusion layer. This renders them totally ineffective! 5) Total bonding of APP – SBS membranes even on surfaces of 1000m2 or more! This induces undue stresses at the overlaps. **End Summary** Topics: Waterproofing]]> APP membranes]]> mistakes]]> SBS modified membranes]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://steganosi.blogspot.com/ http://totalfitness-christos.blogspot.com/

Water tanks wateproofing with cement based systems

Thu, 03 Dec 2009 00:36:55 -0500

REFACE When it comes to the waterproofing of water tanks, constant hydrostatic pressure combined with rigid and porous structure of concrete pose serious challenges for an effective and lasting job. All water containing and water retaining structures should meet the strictest specifications from the conception to the design and finally the materialization of the project. THE CONCRETE Cracks number and width is controlled from sufficient and properly placed steel reinforcement. Aim for a water/cement ratio W/C≤ 0,45. Try PCE superplasticizers. Concrete synthesis, placement as well as curing practices should conform to the local regulations of concrete technology for water resisting concrete. WATER RESISTING ADMIXTURES The first successful movement is to use a PCE superplasticizer. This should reduce size, number and continuity of pores. We in MACON, usually use pore blockers as silica fume. We also use hydrophobic materials based on esters of fatty acids to line the concrete pores and thus reduce capillary absorption by altering the intermolecular forces in the system concrete – air – water. LEVELING MORTAR Depending on the smoothness of concrete substrate a leveling mortar layer should be used. Usually these leveling mortars are quite thin (less than 6mm thick). **End Summary** Topics: Water tanks wateproofing]]> Water tank wateproofing]]>]]> About the Author: ]]> http://monosimacon.blogspot.com/ http://steganosi.blogspot.com/ http://totalfitness-christos.blogspot.com/

Waterproofing and painting of swimming pools

Thu, 03 Dec 2009 00:24:46 -0500

REFACE When it comes to the waterproofing of swimming pools, constant hydrostatic pressure combined with rigid and porous structure of concrete pose serious challenges for an effective and lasting job. All water containing and water retaining structures should meet the strictest specifications from the conception to the design and finally the materialization of the project. THE CONCRETE Cracks number and width is controlled from sufficient and properly placed steel reinforcement. Aim for a water/cement ratio W/C≤ 0,45. Try PCE superplasticizers. Concrete synthesis, placement as well as curing practices should conform to the local regulations of concrete technology for water resisting concrete. WATER RESISTING ADMIXTURES The first successful movement is to use a PCE superplasticizer. This should reduce the size, number and continuity of pores. We in MACON, usually use pore blockers as silica fume. We also use a hydrophobic materials to line the concrete pores and thus reduce capillary absorption by altering the intermolecular forces in the system concrete – air – water. LEVELING MORTAR Depending on the smoothness of concrete substrate a leveling mortar layer should be used. Usually these leveling mortars are quite thin (less than 6mm thick). **End Summary** Topics: swimming pools waterproofing]]> swimming pool waterproofing]]> ]]>]]> About the Author: ]]>