Wednesday, October 21, 2009
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging.
While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damage to the feet, ankles, hips and knees. But in rope skipping, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact.
According to the American College of Sports Medicine, skipping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to 20 minutes an hour, and at an intensity that will get the heart rate into training range.
To find your training range subtract your age from 220. Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit. Aerobic benefits do not diminish or decline with training as in other aerobic activities.
From an energy standpoint, jumping rope at about 130 revolutions per minute is similar to running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of rope skipping is equivalent to a one-mile run.
When choosing a rope, hold the rope and stand with your feet on the middle. If the length is correct, the handles should just reach your armpits. Handles should be thick and comfortable.
Look for a cushioned surface to jump on. A large rectangular carpet remnant is ideal. Hard surfaces like concrete should be avoided.
Choose well-cushioned athletic footwear just as you would for walking or running.
Start slow by gradually increasing session time over 2 to 3 weeks to let your leg muscles get accustomed to the extra exercise.
Many adults give up rope jumping because they are uncoordinated and miss too many steps. But this improves with time and practice.
Stay in Shape - Cycling Workouts For the Winter Months
It's that time of year. The time when you decide it's fine to ride in 12 degree weather. The time when your food and water freezes, your hands and feet go numb, and your bike gets covered in water and road salt...
It's the time of year when you decide that you were a freakin idiot for going outside!
That "time of year" for me was yesterday. My first ride outside in sub 25 degree weather. It's the same every year. Through spring, summer, and fall you tend to forget just how bad it is... and you think you're tough enough to handle it. Well... you're not!
Just one ride brings back the painful experiences of just one year ago. The warming of frostbitten hands and feet - what a way to end a ride! It's enough to make me want to stay out in the cold!
I even bought a trainer this year. And I wore it out after a month. So, inevitably, I rode outside in frigid temperatures. Now I'm getting ready to buy some rollers. Then I'll stay inside like a sane person!
Perhaps I'll even pick up some workout videos. I have a CTS mountain biking video, the Spinervals might be ok, but I'm more interested in the Cyclo-core workouts. [See resource box below.] There's a little bit of everything - riding, light lifting, etc. - and best of all: just 30-60 minutes each!
You get to stay inside, avoid trainer boredom, and you don't even have to go to the gym! Definitely too good to pass up!
Even if you don't want to buy anything, check out the site for a free special report: "Five Secrets to Double Your Off-Season Fitness"
Moral of the story: This is the off-season. Don't ride outside if it's below 25 degrees. And feel free to use this as an excuse to spend the winter in California!
Winter Running: Survival Tips For Your Feet
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, snow, sleet or below freezing temperatures and run to survive the winter, it is important to know how to protect the feet so they too, can survive the winter months.
1. Consider running in a trail shoe, even if you are not running on trails. Trail running shoes tend to protect your feet more than lighter nylon running shoes. Trail shoes also have more traction for slippery surfaces encountered during winter running.
2. Avoid cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet.
3. Make sure your shoes fit. Running shoes used for summer may not be an appropriate fit for winter. Many individuals will experience a small amount of swelling in their feet during the summer. This may cause a loose fit for winter, leading to heel slippage and potential blisters.
4. Pair your socks and shoes. Don't assume your heavier socks will work with your summer running shoes. Some individuals wear heavier socks during the winter and this may lead to the toes being cramped in the front of the shoe causing discomfort, numbness and sometimes jamming of the toes leading to blood under the toenails. The reverse is also true. Your summer running socks may not work with your winter or running shoes.
5. Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot.
6. Run on flat surfaces. In cold weather it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains. If you trail run in the winter, choose trails with fewer rocks, roots and dips.
7. Don't use your old worn-out shoes for winter running. Do not start your winter running in shoes that have 400-500 miles on them. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis.
8. Warm up slowly. Your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly.
9. Avoid speedwork in very cold weather. Speedwork in cold weather will increase your chances of injury. Consider saving speedwork for the warmer days, and use the colder days for maintenance runs.
10. Take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort. Overuse injuries occur more frequently in the winter as runners unconsciously alter their gait to adapt to slippery, hard to see surfaces.
Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems.
1. Consider running in a trail shoe, even if you are not running on trails. Trail running shoes tend to protect your feet more than lighter nylon running shoes. Trail shoes also have more traction for slippery surfaces encountered during winter running.
2. Avoid cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet.
3. Make sure your shoes fit. Running shoes used for summer may not be an appropriate fit for winter. Many individuals will experience a small amount of swelling in their feet during the summer. This may cause a loose fit for winter, leading to heel slippage and potential blisters.
4. Pair your socks and shoes. Don't assume your heavier socks will work with your summer running shoes. Some individuals wear heavier socks during the winter and this may lead to the toes being cramped in the front of the shoe causing discomfort, numbness and sometimes jamming of the toes leading to blood under the toenails. The reverse is also true. Your summer running socks may not work with your winter or running shoes.
5. Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot.
6. Run on flat surfaces. In cold weather it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains. If you trail run in the winter, choose trails with fewer rocks, roots and dips.
7. Don't use your old worn-out shoes for winter running. Do not start your winter running in shoes that have 400-500 miles on them. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis.
8. Warm up slowly. Your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly.
9. Avoid speedwork in very cold weather. Speedwork in cold weather will increase your chances of injury. Consider saving speedwork for the warmer days, and use the colder days for maintenance runs.
10. Take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort. Overuse injuries occur more frequently in the winter as runners unconsciously alter their gait to adapt to slippery, hard to see surfaces.
Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems.
Treadmill Workout Ideas That Make Fitness Fun
Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don't exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other health concerns. There are many reasons people give why they don't exercise more. It's boring, it's too difficult, they don't have enough time or they'd rather be doing other things. Some people aren't sure how to exercise and they are uncomfortable going to a fitness center to work with a trainer. But with a good treadmill and a workout routine that fits your needs, exercise can be enjoyable, convenient and beneficial.
A treadmill is a perfect choice in exercise equipment for many people. It allows you to walk or run in the security and privacy of your own home. Unlike weightlifting or aerobics, you don't have to use your hands or move your body across the room. Typically, it requires less concentration than other types of workouts, especially if you have a treadmill that allows you to program in a variety of workout components, such as hills, speed changes, and adjustments to maintain a target heart rate.
The Basics
The type of treadmill workout that is best for you depends on your overall fitness level, what you are trying to accomplish through your exercise routine, and what you enjoy doing. Continuous training is perhaps the most common type of treadmill routine. Essentially, it involves running at a set pace, usually for 20 to 45 minutes. This type of exercise workout is ideal for incorporating some fun activities into your treadmill workout. The majority of our suggestions below are aimed at those who are basically turning on the machine and walking or running until their time is up.
Those who prefer a more demanding workout or who are in training for marathons or other stamina events go with interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities. How much you have to concentrate depends on the individual but there are still some fun activities listed below that can be added to any treadmill workout.
One of the most important aspects of any exercise routine geared toward improving cardio strength is to be sure you are exercising in such a way that you achieve and maintain your target heart rate. Maximum heart rate is calculated by subtracting your age in years from 220. Most people agree that a good target heart rate zone is 60 to 80 percent of your maximum heart rate. Because this factor is so critical to healthy, productive exercise, many treadmills come with a heart rate monitor built in, often in the handrails that you hold onto when using the machine. But you can also purchase an inexpensive heart rate monitor from most large department stores, health stores or at hundreds of locations online.
How you choose to achieve your target heart rate, be it walking, jogging, continuous or interval training is up to you. But we have some suggestions to help you make exercise more fun and increase your chances of sticking with it and exercising regularly.
Tune It Up
Perhaps the most popular way to entertain yourself while using your treadmill is to listen to music. It can help you focus and give you something else to think about while enduring even the most strenuous parts of a workout. It is a good way to check out new music and expand your horizons. Or put in your favorite motivational music ? the songs that really get you moving and shaking ? and your 45-minute routine will whiz by. There are some treadmill music CDs that have been compiled specifically for those who need a little motivation in their treadmill exercise routine. Use headphones to avoid disturbing family members if necessary.
Learn While You Burn
Maybe you prefer to lose yourself in a good story. Some people are able to read a print book or magazine while they exercise on their treadmills. Several companies sell book holders that attach to the treadmill and work well as long as you are not bouncing around so much that it is difficult to read the print. Many people listen to books or storytelling on tape or CDs. This is especially productive for those who don't have time to sit down with a good book or who fall asleep when trying to read in bed.
Mary Gossen had a book she truly wanted to read, but the only time she could find in her busy schedule was in the evening before bed. This didn't work well for her because she would doze off after just one or two pages. "There is something about reading before bed that puts me right out," she shared. "But I got the book on tape and listened to it while I walked on the treadmill and I was able to finish it in under a week. In fact, I found myself walking longer than my normal amount of time because I didn't want to turn off the tape. Now I listen to books on tape all the time while I exercise."
An alternative is listening to language tapes. This works especially well if you have a vacation planned. You can build your language skills and get in shape for that bikini, and the excitement of the pending trip helps motivate you to get on the treadmill. Place a fan nearby or get one that attaches to your machine and you can even imagine you are already there, enjoying the tropical breezes.
Not able to get away for a vacation? Pick a destination you'd like to visit and then calculate how many miles you walk or jog each workout and plot them on a map. Watch the travel channels on TV or rent a video guide to the area to help provide incentive and distraction.
Guilt Free TV
Many people watch television while on the treadmill because they say it makes them feel less guilty about watching. A good movie can help you forget you are exercising, and you are probably not going to fill up with popcorn and treats if you watch while you're on the treadmill. You will probably have to break it up into several segments, but the anticipation to see the end of the movie makes you that much more eager to exercise. Also, by agreeing to exercise everyday when your favorite sitcom reruns, soap or reality TV show is on helps you stick to a regular workout schedule.
Sarah Marcus got hooked on a soap opera while she was home on maternity leave. When she returned to work, she began taping the soap and then watching it while she exercised each evening. "I got to see my soap and my husband got to spend some time with the baby while I exercised. Plus it helped me to lose my pregnancy weight faster.
These are just some ideas to get you started and help make your treadmill workout more enjoyable and hence something you will look forward to and stick with. Maybe you get a headset and talk with a friend on the phone while you workout. Or better yet, set up dual treadmills side by side and make a date out of it. The possibilities are many and whatever keeps you exercising on a regular basis is a good thing. Half the fun can be experimenting to see what works best for you.
C.J. Gustafson is a successful writer for Treadmill-Ratings-n-Reviews, providing treadmill ratings and reviews on the most popular models. She admits she needs all the help she can get when it comes to sticking to treadmill workouts.
Copyright 2004 Treadmill-Ratings-n-Reviews.net
Permission is granted to publish this article on your site only if all links are left intact.
Are You Making This Cardio Mistake?
Are you exercising for long periods of time to try to burn fat? If you're like most people you probably are, but there is a better way. It's called "high intensity interval training" (HIIT) and lately it has started to become pretty famous for its obvious health benefits.
--So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a study done by Tremblay et al, two groups were assigned different training regimines. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less (1)!
2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You're lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available for a sustained period of time (2)(3)(4).
4. Increased VO2 peak or ability to utilize oxygen (2).
5. Shorter Workouts. I don't know about you, but would you rather spend 30 minutes to an hour jogging along the road, or crank it up a notch and just spend 4-8 minutes performing sprints?
--So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal "run for 30 minutes" workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.
--So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 SecondsRest 10 SecondsRepeat 4-8 Times
Or
Sprint 15 SecondsRest 5 SecondsRepeat 4-6 Times
These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance day one you repeat the sprint/rest cycle 8 times, well the next time you should shoot for 9 times. Also remember the amount of time you sprint, rest, and the amount of times you repeat the cycle should depend upon your athletic ability.
If you havn't trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that's O.K. too. Everyone has to start somewhere. You may also want to check with your doctor before performing a routine like this as it is very physically demanding.
If you want some more tips on how to break through fitness plateaus, techniques to become more flexible, want to learn what and how to use "speed effort" and "dynamic weight" , get free book and product reviews check out www.freefitnesstips.info.
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
(2) Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Appl Physiol. 27:336-348, 2002.
(3) Truijens MJ, Toussaint HM, Dow J, Levine BD. Effect of high-intensity hypoxic training on sea-level swimming performances. J Appl Physiol. 94:733-743, 2003.
(4) Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. Improve athletic performance in highly trained cyclists after interval training. Med Sci Sports Exerc. 28:1427-1434, 1996.
Nathan Latvaitis is an avid fitness researcher. He believes that through knowledge, anyone can achieve their goals. Nathan runs a website at FreeFitnessTips.info which offers a free 6 day course offering just that - knowledge.
--So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a study done by Tremblay et al, two groups were assigned different training regimines. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less (1)!
2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You're lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available for a sustained period of time (2)(3)(4).
4. Increased VO2 peak or ability to utilize oxygen (2).
5. Shorter Workouts. I don't know about you, but would you rather spend 30 minutes to an hour jogging along the road, or crank it up a notch and just spend 4-8 minutes performing sprints?
--So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal "run for 30 minutes" workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.
--So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 SecondsRest 10 SecondsRepeat 4-8 Times
Or
Sprint 15 SecondsRest 5 SecondsRepeat 4-6 Times
These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance day one you repeat the sprint/rest cycle 8 times, well the next time you should shoot for 9 times. Also remember the amount of time you sprint, rest, and the amount of times you repeat the cycle should depend upon your athletic ability.
If you havn't trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that's O.K. too. Everyone has to start somewhere. You may also want to check with your doctor before performing a routine like this as it is very physically demanding.
If you want some more tips on how to break through fitness plateaus, techniques to become more flexible, want to learn what and how to use "speed effort" and "dynamic weight" , get free book and product reviews check out www.freefitnesstips.info.
(1) Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
(2) Laursen PB, Blanchard MA, Jenkins DG. Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Appl Physiol. 27:336-348, 2002.
(3) Truijens MJ, Toussaint HM, Dow J, Levine BD. Effect of high-intensity hypoxic training on sea-level swimming performances. J Appl Physiol. 94:733-743, 2003.
(4) Lindsay FH, Hawley JA, Myburgh KH, Schomer HH, Noakes TD, Dennis SC. Improve athletic performance in highly trained cyclists after interval training. Med Sci Sports Exerc. 28:1427-1434, 1996.
Nathan Latvaitis is an avid fitness researcher. He believes that through knowledge, anyone can achieve their goals. Nathan runs a website at FreeFitnessTips.info which offers a free 6 day course offering just that - knowledge.
Aerobic Cross Training for Weight Loss
Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism.
Tuesday, May 26, 2009
Pizza, French Fries, Beer and Other Diet Foods
Now this is the real American Dream! I'm here to let you know that it is totally possible to lose all the fat you want while eating nothing but junk food. The only hitch is that all the fat you want to lose is going to have to be zero!
Here are some tongue-in-cheek (or burger-in-belly) suggestions for how you can turn even the greasiest, sugariest, most overprocessed calorie bomb into lean, mean diet food.
How is this done? Here's a hint: it's all in how you choose to look at the food...
Eat donuts instead of solid pastries. You will be saving a tremendous number of calories by eating something with a hole in the middle. You can save upwards of 3 to 5 calories per pastry by doing this. That means if you eat 10 donuts, you've saved yourself almost 50 calories! Besides, everyone knows nuts are good for you...
French fries can help prevent heart attacks. It is a fact that French people suffer fewer heart attacks and have lower rates of heart disease. French fries are obviously from France, therefore it naturally follows that French fries can prevent heart disease.
Pizza is one of the healthiest foods on the planet. There are many reasons for this:
The bleached flour in the crust sucks up all the grease that drips down from the toppings, trapping it so you don't see it while you're eating. If you don't see it when you eat it, it has no calories.
It's round (stay with me here). Because square-shaped foods have corners, they contain a lot more calories than round foods. To save even more calories, cut a hole in the center of the pizza (refer back to #1 for full details).
The cheese on the pizza is loaded with calcium - even more than the Tums you're going to need after eating the whole thing.
You can easily reduce your servings without sacrificing enjoyment. Instead of cutting the pizza into 8 slices, try cutting it into only 4. You've just eaten HALF the number of slices you ate before! Imagine how many calories you'll save by doing that!
Vegetables covered in grease are still vegetables. Never mind that all the nutrition has been baked out of them, you're still getting you're recommended daily servings of veggies.
There is plenty of fiber in the paper that's stuck to the bottom of the pizza. Don't be afraid of it.
Beer is the absolute best beverage you can drink when you're watching your waistline. It helps to put it right out there in front you where you can see it.
Look for foods that have air bubbles in them. Examples include chocolate bars, Twinkies (after you suck the cream filling out), soda pop, sponge cake, and cheese puffs. As you know, air has no calories. Look at these foods as the wrapping for a low-calorie, low-fat serving of air.
Putting ketchup on anything makes it healthy. Think about it. You're getting your vegetables in a concentrated paste. It's like stepping into the future... today!!
Here are a number of delicious, zero-calorie foods you may not be aware of:
Anything eaten while standing has zero calories.
Anything eaten off somebody else's plate has zero calories.
Food sampled for "tasting" purposes during preparation has no calories.
Food sneaked from someone after you distract them is also calorie-free.
Anything eaten after the expiration date contains no calories.
Eating ice cream can actually help you burn an enormous amount of calories. The key to this lies in its temperature.
Ice cream is very cold. When you eat ice cream, your body must expend energy (a.k.a. calories) to warm it up to your internal body temperature.
When you work through the scientific formulas for heat conversion, you can see you will end up expending approximately 6,000 calories to heat up a small dish of ice cream to body temperature. Drinking ice cold beer with your ice cream amplifies this effect.
These diet tips should have you well on your way towards effectively peeling off pounds of unsightly fat.
Think of me next time you're eating a pizza with french fries and ketchup on top, dunking your donuts in a glass of cold beer, and shoving down Twinkies (with the filling sucked out) mashed into a dish of nice cold ice cream!
DISCLAIMER: The preceding information is not medical advice and should not be taken as such. If you feel the urge to take any of this "information" seriously, please lie down until the feeling goes away. Thank you.
About The Author
Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.dietplan4you.biz/
Here are some tongue-in-cheek (or burger-in-belly) suggestions for how you can turn even the greasiest, sugariest, most overprocessed calorie bomb into lean, mean diet food.
How is this done? Here's a hint: it's all in how you choose to look at the food...
Eat donuts instead of solid pastries. You will be saving a tremendous number of calories by eating something with a hole in the middle. You can save upwards of 3 to 5 calories per pastry by doing this. That means if you eat 10 donuts, you've saved yourself almost 50 calories! Besides, everyone knows nuts are good for you...
French fries can help prevent heart attacks. It is a fact that French people suffer fewer heart attacks and have lower rates of heart disease. French fries are obviously from France, therefore it naturally follows that French fries can prevent heart disease.
Pizza is one of the healthiest foods on the planet. There are many reasons for this:
The bleached flour in the crust sucks up all the grease that drips down from the toppings, trapping it so you don't see it while you're eating. If you don't see it when you eat it, it has no calories.
It's round (stay with me here). Because square-shaped foods have corners, they contain a lot more calories than round foods. To save even more calories, cut a hole in the center of the pizza (refer back to #1 for full details).
The cheese on the pizza is loaded with calcium - even more than the Tums you're going to need after eating the whole thing.
You can easily reduce your servings without sacrificing enjoyment. Instead of cutting the pizza into 8 slices, try cutting it into only 4. You've just eaten HALF the number of slices you ate before! Imagine how many calories you'll save by doing that!
Vegetables covered in grease are still vegetables. Never mind that all the nutrition has been baked out of them, you're still getting you're recommended daily servings of veggies.
There is plenty of fiber in the paper that's stuck to the bottom of the pizza. Don't be afraid of it.
Beer is the absolute best beverage you can drink when you're watching your waistline. It helps to put it right out there in front you where you can see it.
Look for foods that have air bubbles in them. Examples include chocolate bars, Twinkies (after you suck the cream filling out), soda pop, sponge cake, and cheese puffs. As you know, air has no calories. Look at these foods as the wrapping for a low-calorie, low-fat serving of air.
Putting ketchup on anything makes it healthy. Think about it. You're getting your vegetables in a concentrated paste. It's like stepping into the future... today!!
Here are a number of delicious, zero-calorie foods you may not be aware of:
Anything eaten while standing has zero calories.
Anything eaten off somebody else's plate has zero calories.
Food sampled for "tasting" purposes during preparation has no calories.
Food sneaked from someone after you distract them is also calorie-free.
Anything eaten after the expiration date contains no calories.
Eating ice cream can actually help you burn an enormous amount of calories. The key to this lies in its temperature.
Ice cream is very cold. When you eat ice cream, your body must expend energy (a.k.a. calories) to warm it up to your internal body temperature.
When you work through the scientific formulas for heat conversion, you can see you will end up expending approximately 6,000 calories to heat up a small dish of ice cream to body temperature. Drinking ice cold beer with your ice cream amplifies this effect.
These diet tips should have you well on your way towards effectively peeling off pounds of unsightly fat.
Think of me next time you're eating a pizza with french fries and ketchup on top, dunking your donuts in a glass of cold beer, and shoving down Twinkies (with the filling sucked out) mashed into a dish of nice cold ice cream!
DISCLAIMER: The preceding information is not medical advice and should not be taken as such. If you feel the urge to take any of this "information" seriously, please lie down until the feeling goes away. Thank you.
About The Author
Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.dietplan4you.biz/
Mediterranean Diet - What is It?
Well, to begin with, there isn't really any one Mediterranean Diet! There's a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat - common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 - 3 glasses per day
A good question to ask is - Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all - the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good 'food for thought'(excuse the pun)."Olive oil plays a central role, but it is not alone," says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
"It's among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important -- eating the proper diet can significantly reduce your risk of early death." He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale -- with top numbers going to those most closely following the Mediterranean diet -- the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet -- lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
"The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes," says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
"If the main message that Americans get is to just increase their olive or canola oil consumption, that's unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats."
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human
Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weightloss, a downloadable e-book based on the popular Mediterranean Diet. It can be viewed at http://dietplan4you.biz/articles/137/1/The-Low-Fat-Diet-/Page1.html
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat - common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 - 3 glasses per day
A good question to ask is - Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all - the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good 'food for thought'(excuse the pun)."Olive oil plays a central role, but it is not alone," says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
"It's among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important -- eating the proper diet can significantly reduce your risk of early death." He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale -- with top numbers going to those most closely following the Mediterranean diet -- the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet -- lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
"The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes," says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
"If the main message that Americans get is to just increase their olive or canola oil consumption, that's unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats."
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human
Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weightloss, a downloadable e-book based on the popular Mediterranean Diet. It can be viewed at http://dietplan4you.biz/articles/137/1/The-Low-Fat-Diet-/Page1.html
Weight Loss Problems at Their Worst ?America is on the Path of Delusion, Depression, and Destruction
Am I missing something here? If I am, someone please email me and tell me. But, the shape of you and every person in America tells me I am not missing the boat at all. However, sometimes like today I sure feel someone in my industry and in the medical industry is really off the real issue, and not intending on getting back any time soon.
The big question I have is this, "With all the articles on the internet now, with all the equipment, diets and gimmicks out there, why are you and America getting fatter, more depressed and suffer from preventable diseases every day?"
Diabetes and Obesity are going to weigh down America until it breaks, not including what the health care costs will be.
All the fitness people, doctor's and so called experts (my peers) want and think they should tell you how to count calories, what piece of equipment is better than the other, and what diet plan is best. While these all are necessities, THEY ARE MISSING THE BIGGER PROBLEM! God knows there are enough of programs out there.
Harder road, dodging a bullet, denial, pride, lazy maybe all the above are the reasons, but the best way to help you is not with numbers charts, how much weight or which exercise works best. THIS IS NOT WORKING PEOPLE, CAN'T YOU SEE?
The problem of the health of America lies in your approach. You are not exercising for some reason. You lose your motivation two months into a workout plan, why? This is behavioral not charts. Yes, it is the harder road, but the only road for you to be successful. Until you realize this, until my peers realize this, you and everyone else will continue down a path of depression, destruction and delusion.
Here are the five steps for a successful weight loss plan:
Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviorsDevelop a great support systemEat for fuel not for tasteKeep being active
Quote: While exercise and eating guidelines are based on good scientific principles, they do not necessarily agree with human nature or common sense. Recent history tells us that we are better off encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down the majority of those who want to fight the inevitable. In the end, keeping things simple and in a supportive situation will keep everyone happy.
"Just Move It!"E-book of Greg Ryan's
START LOSING WEIGHT THE RIGHT WAY FOR GOOD TODAY! FREE MINI COURSE click here http://dietplan4you.biz/categories/Treadmill-Exercise-/ - Discover the common sense way to lose weight with out dieting that the doctor's DON'T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.
The big question I have is this, "With all the articles on the internet now, with all the equipment, diets and gimmicks out there, why are you and America getting fatter, more depressed and suffer from preventable diseases every day?"
Diabetes and Obesity are going to weigh down America until it breaks, not including what the health care costs will be.
All the fitness people, doctor's and so called experts (my peers) want and think they should tell you how to count calories, what piece of equipment is better than the other, and what diet plan is best. While these all are necessities, THEY ARE MISSING THE BIGGER PROBLEM! God knows there are enough of programs out there.
Harder road, dodging a bullet, denial, pride, lazy maybe all the above are the reasons, but the best way to help you is not with numbers charts, how much weight or which exercise works best. THIS IS NOT WORKING PEOPLE, CAN'T YOU SEE?
The problem of the health of America lies in your approach. You are not exercising for some reason. You lose your motivation two months into a workout plan, why? This is behavioral not charts. Yes, it is the harder road, but the only road for you to be successful. Until you realize this, until my peers realize this, you and everyone else will continue down a path of depression, destruction and delusion.
Here are the five steps for a successful weight loss plan:
Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviorsDevelop a great support systemEat for fuel not for tasteKeep being active
Quote: While exercise and eating guidelines are based on good scientific principles, they do not necessarily agree with human nature or common sense. Recent history tells us that we are better off encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down the majority of those who want to fight the inevitable. In the end, keeping things simple and in a supportive situation will keep everyone happy.
"Just Move It!"E-book of Greg Ryan's
START LOSING WEIGHT THE RIGHT WAY FOR GOOD TODAY! FREE MINI COURSE click here http://dietplan4you.biz/categories/Treadmill-Exercise-/ - Discover the common sense way to lose weight with out dieting that the doctor's DON'T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.
Lose Weight and Burn Fat with One Simple Eating Principle
Fifteen years ago the doctor's suggested that we eat pasta as a good healthy food. They also thought we would possibly lose some weight by doing so. Now we are eighteen percent fatter. Why?
While pasta is not a bad food, we have altered our eating habits slightly. If you completed a food log for a week, you would see that your plate would consist of at least half being in one food group. Most of our diets are lopsided. This eventually slows down the digestive process. When people like me ask you to eat a balanced diet what does it mean? It could mean different things. I call balancing your foods, synergizing your food groups. Synergize means; the action of two or more forces.
When is a car easier to turn the wheel? When you are sitting still or when you are going down the road? Yes, moving down the road. When you eat different types of food they feed off the others. This means the digestive system works more efficiently, thus steering the car much easier.
Here are some eating suggestions to allow your body to synergize your food into fuel instead of fat:
1. Try not to eat breads with pastas.
2. Put carbohydrates, good fats, veggies, and proteins on your plate each time.
3. Wine and pastas are killers.
4. Never eat more than half your plate in complex carbohydrates or sugars.
5. Fish and veggies are good combinations.
6. One glass of wine at a time
The general rule is to mix it up on your plate. If the plate is lopsided the tires on your fat burning machine will go flat. Foods work well together, not by themselves. click here http://dietplan4you.biz/articles/118/1/How-I-finally-re-achieved-my-ideal-weight-/Page1.html
While pasta is not a bad food, we have altered our eating habits slightly. If you completed a food log for a week, you would see that your plate would consist of at least half being in one food group. Most of our diets are lopsided. This eventually slows down the digestive process. When people like me ask you to eat a balanced diet what does it mean? It could mean different things. I call balancing your foods, synergizing your food groups. Synergize means; the action of two or more forces.
When is a car easier to turn the wheel? When you are sitting still or when you are going down the road? Yes, moving down the road. When you eat different types of food they feed off the others. This means the digestive system works more efficiently, thus steering the car much easier.
Here are some eating suggestions to allow your body to synergize your food into fuel instead of fat:
1. Try not to eat breads with pastas.
2. Put carbohydrates, good fats, veggies, and proteins on your plate each time.
3. Wine and pastas are killers.
4. Never eat more than half your plate in complex carbohydrates or sugars.
5. Fish and veggies are good combinations.
6. One glass of wine at a time
The general rule is to mix it up on your plate. If the plate is lopsided the tires on your fat burning machine will go flat. Foods work well together, not by themselves. click here http://dietplan4you.biz/articles/118/1/How-I-finally-re-achieved-my-ideal-weight-/Page1.html
Fast Weight Loss - Can You Really Lose 60lbs in 30 Days?
Fast Weight Loss - Is it better to lose 2lbs a day or 2lbs a week?
Yes it's very possible that you can lose 60lbs in 30 days but I don't think you would want to and here's the reason why:
Let's say you do lose 60lbs in 30 days? how much of that weight you lose do you think is going to be pure body fat? Remember-- body fat makes us look ugly.
Anytime you try to lose more than 2lbs a week or 60lbs in 30 days (2lbs a day!)?A larger part of the weight you lose is only going to be water and muscle. Losing a lot of water and muscle weight does nothing to improve your looks and it slows down your metabolism
Slow metabolism = easier weight gain
Every time you see a weight loss ad that's too good to be true?the ad is basically saying "Hey you can lose 60lbs in 30 days but some of that weight you lose is going to be water and muscle weight"
Whenever you are trying to lose weight (body fat) for good and look your very best you definitely do not want to lose any muscle. Every time you lose muscle your metabolism slows down. A slower metabolism makes it easier for you to gain weight
As a matter of fact you may be one of those people who gain weight just by looking at food. The reason for your easy weight gain is that you probably don't have that much muscle to begin with and when you try to lose 60lbs overnight you are only going to lose more muscle making it very easy for to gain all the weight back you just lost!
The more muscle you have the better you look. Even if you had two people of the same height & weight but both had different amounts of muscle in their bodies--the person who has the most muscle will always look better.
Are the outrageous claims that the weight loss ads make true? Can you lose 60lbs in 30 days or 10lbs overnight? The answer isn't No but a big Maybe.
But if you do happen to lose 60lbs in 30 days you're only going to look worse (because of the muscle you lose) and you're going to gain it all back quicker than you lost it (because you're metabolism is slower now that you lost muscle)
What if you have to lose 10lbs in one week to pass a physical exam? In this case you may have no choice but to go on "Dr. whoever's rice cake diet" to lose 10lbs in a week. All you're looking for in that situation is a quick fix to your weight loss problem.
But if you want to lose weight for good, look your best, & keep your metabolism burning at a steady rate? You got to lose weight at a much slower rate.
You want to try to lose no more than 2lbs a week or 3lbs at the most when you want to lose weight permanently. Usually when you lose anything over 2lbs a week you are only losing water and muscle weight which again has no effect on long-term weight loss or significantly improving the way you look.
Losing 2lbs a week is a lot simpler than trying to lose 10lbs a week. One of the things you can do to start losing 2lbs a week is to substitute higher calorie foods you eat with lower calorie foods.
For example a simple trick that I have most of my clients do is to replace all the sodas and juices they drink with water. The drinking water trick is taken very lightly by a lot of people---but many of my clients tell me that they see a difference in their weight after drinking only water for a couple of weeks.
The other thing you can do is to increase your daily physically activity. This doesn't mean that you have to start signing up for marathons regularly. To gradually increase your physical activity you can--
* Park in the back of parking lots so you have to walk more to your destination
* You can take the stairs instead of the elevator-it doesn't have to be all the flights?walk some flights and take the elevator the rest of the way.
* Play golf or play with your kids everyday
The point is to just do something?It doesn't have to a lot at first but after about a couple weeks start to take 20-30minitue walks in the park or ride a bicycle everyday.
Long-term weight loss doesn't happen in 60 days or overnight?it happens in the Long-term. Just remember that the next time you see a weight loss ad that promises you unbelievable results.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site http://dietplan4you.biz/articles/126/1/Happy-SPFing-/Page1.html
Yes it's very possible that you can lose 60lbs in 30 days but I don't think you would want to and here's the reason why:
Let's say you do lose 60lbs in 30 days? how much of that weight you lose do you think is going to be pure body fat? Remember-- body fat makes us look ugly.
Anytime you try to lose more than 2lbs a week or 60lbs in 30 days (2lbs a day!)?A larger part of the weight you lose is only going to be water and muscle. Losing a lot of water and muscle weight does nothing to improve your looks and it slows down your metabolism
Slow metabolism = easier weight gain
Every time you see a weight loss ad that's too good to be true?the ad is basically saying "Hey you can lose 60lbs in 30 days but some of that weight you lose is going to be water and muscle weight"
Whenever you are trying to lose weight (body fat) for good and look your very best you definitely do not want to lose any muscle. Every time you lose muscle your metabolism slows down. A slower metabolism makes it easier for you to gain weight
As a matter of fact you may be one of those people who gain weight just by looking at food. The reason for your easy weight gain is that you probably don't have that much muscle to begin with and when you try to lose 60lbs overnight you are only going to lose more muscle making it very easy for to gain all the weight back you just lost!
The more muscle you have the better you look. Even if you had two people of the same height & weight but both had different amounts of muscle in their bodies--the person who has the most muscle will always look better.
Are the outrageous claims that the weight loss ads make true? Can you lose 60lbs in 30 days or 10lbs overnight? The answer isn't No but a big Maybe.
But if you do happen to lose 60lbs in 30 days you're only going to look worse (because of the muscle you lose) and you're going to gain it all back quicker than you lost it (because you're metabolism is slower now that you lost muscle)
What if you have to lose 10lbs in one week to pass a physical exam? In this case you may have no choice but to go on "Dr. whoever's rice cake diet" to lose 10lbs in a week. All you're looking for in that situation is a quick fix to your weight loss problem.
But if you want to lose weight for good, look your best, & keep your metabolism burning at a steady rate? You got to lose weight at a much slower rate.
You want to try to lose no more than 2lbs a week or 3lbs at the most when you want to lose weight permanently. Usually when you lose anything over 2lbs a week you are only losing water and muscle weight which again has no effect on long-term weight loss or significantly improving the way you look.
Losing 2lbs a week is a lot simpler than trying to lose 10lbs a week. One of the things you can do to start losing 2lbs a week is to substitute higher calorie foods you eat with lower calorie foods.
For example a simple trick that I have most of my clients do is to replace all the sodas and juices they drink with water. The drinking water trick is taken very lightly by a lot of people---but many of my clients tell me that they see a difference in their weight after drinking only water for a couple of weeks.
The other thing you can do is to increase your daily physically activity. This doesn't mean that you have to start signing up for marathons regularly. To gradually increase your physical activity you can--
* Park in the back of parking lots so you have to walk more to your destination
* You can take the stairs instead of the elevator-it doesn't have to be all the flights?walk some flights and take the elevator the rest of the way.
* Play golf or play with your kids everyday
The point is to just do something?It doesn't have to a lot at first but after about a couple weeks start to take 20-30minitue walks in the park or ride a bicycle everyday.
Long-term weight loss doesn't happen in 60 days or overnight?it happens in the Long-term. Just remember that the next time you see a weight loss ad that promises you unbelievable results.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site http://dietplan4you.biz/articles/126/1/Happy-SPFing-/Page1.html
Weight Gaining
I learned about gaining weight when I heard the question of a skinny girl asking, "how does someone gain weight." First I came to surprise because gaining weight is not something that people want to have around you. On the other hand we hear that everyone is asking each other for tips on how to lose weight.
Weight Gaining
This article does not intend to provide the reader with good and healthy ways of gaining weight. The intention is informative and is raise an awareness about the fact of how many people are interested to gain weight.
I promised her that I will do research on how to gain weight and on gaining weight without hurting your health.
I was surprised to see that in this age when the majority around us are searching for various weight loss programs, there are so many who are looking for ways to gain weight.
The data provided by http://dietplan4you.biz/articles/136/1/The-Green-Tea-Diet-/Page1.html shows that in May of 2004 the number of searches that were conducted for "gain weight" was 20514. 16810 searches were done by using the term "weight gain." Slightly differently, "gaining weigh," were searched 5621 times. This does not include the pregnancy category because that number is 4858.
The conclusion is that to our surprise there are many in various countries and cultures among us that are interested in weight gaining. http://dietplan4you.biz/articles/131/1/The-Atkins-Diet/Page1.html will attempt to bring more articles on this topic that would serve the weight gaining information needs of our readers. http://dietplan4you.biz/articles/126/1/Happy-SPFing-/Page1.html that publishes free health care articles on many subjects of human health.
Weight Gaining
This article does not intend to provide the reader with good and healthy ways of gaining weight. The intention is informative and is raise an awareness about the fact of how many people are interested to gain weight.
I promised her that I will do research on how to gain weight and on gaining weight without hurting your health.
I was surprised to see that in this age when the majority around us are searching for various weight loss programs, there are so many who are looking for ways to gain weight.
The data provided by http://dietplan4you.biz/articles/136/1/The-Green-Tea-Diet-/Page1.html shows that in May of 2004 the number of searches that were conducted for "gain weight" was 20514. 16810 searches were done by using the term "weight gain." Slightly differently, "gaining weigh," were searched 5621 times. This does not include the pregnancy category because that number is 4858.
The conclusion is that to our surprise there are many in various countries and cultures among us that are interested in weight gaining. http://dietplan4you.biz/articles/131/1/The-Atkins-Diet/Page1.html will attempt to bring more articles on this topic that would serve the weight gaining information needs of our readers. http://dietplan4you.biz/articles/126/1/Happy-SPFing-/Page1.html that publishes free health care articles on many subjects of human health.
The Rumbly-Grumbly Tummy After Gastric Bypass
If you've been enjoying life after gastric bypass surgery you will know exactly what I'm talking about. That rumbly-tumbly stomach growl that's more bark than bite. It's the inactive tummy talking, the lower part of the stomach that was bypassed. And it growls at the oddest moments seldom accompanied by hunger pains. My inactive tummy is particularly talkative at bedtime, I think it remembers the refrigerator front bedtime binges from my previously life.
Remember the surgical diagrams you studied before surgery: a tiny stomach portion we call the pouch was separated from a larger portion, which is the inactive or bypassed stomach. In the gastric bypass procedure the stomach is left in place with blood supply ? it is still and active organ yet no longer a reservoir for food. In some cases it may shrink slightly and the muscles may atrophy, but for the most part it remains unchanged. In fact, the "inactive" tummy is quite active. The inactive tummy is an around-the-clock chemical factory keeping your body in balance.
And for all it's hard work what do we do? We don't feed it. No wonder it's talking!
The lower stomach still contributes to the function of the intestines even though it does not receive or process food - it makes intrinsic factor, necessary to absorb Vitamin B12 and contributes to hormone balance and motility of the intestines in ways that are not entirely known. So when you hear that rumbly-tumbly stomach growl you can smile happily knowing your body is hard at work keeping you chemically healthy and well.
Kaye Bailey © 2005 - All Rights Reserved
Kaye Bailey is a weight loss surgery success story having maintained her health and goal weight for 5+ years. An award winning journalist, she is the author and webmaster of http://dietplan4you.biz/articles/12/1/Dieting-Tips/Page1.html and http://dietplan4you.biz/articles/10/1/Weight-Loss-Basics/Page1.html
Livin gAfterWLS is a no-nonsense resource for people Living After Weight Loss Surgery. Our community is growing in numbers even as we are shrinking in pounds. Together we support one another in this lifestyle, that it turns out, is NOT the easy way out.
Fresh & insightful content is added daily, check in often. To subscribe to the LivingAfterWLS monthly newsletter "You Have Arrived" click on http://dietplan4you.biz/categories/Fitness-Equipment-/ and enter your details in the subscription box.
Remember the surgical diagrams you studied before surgery: a tiny stomach portion we call the pouch was separated from a larger portion, which is the inactive or bypassed stomach. In the gastric bypass procedure the stomach is left in place with blood supply ? it is still and active organ yet no longer a reservoir for food. In some cases it may shrink slightly and the muscles may atrophy, but for the most part it remains unchanged. In fact, the "inactive" tummy is quite active. The inactive tummy is an around-the-clock chemical factory keeping your body in balance.
And for all it's hard work what do we do? We don't feed it. No wonder it's talking!
The lower stomach still contributes to the function of the intestines even though it does not receive or process food - it makes intrinsic factor, necessary to absorb Vitamin B12 and contributes to hormone balance and motility of the intestines in ways that are not entirely known. So when you hear that rumbly-tumbly stomach growl you can smile happily knowing your body is hard at work keeping you chemically healthy and well.
Kaye Bailey © 2005 - All Rights Reserved
Kaye Bailey is a weight loss surgery success story having maintained her health and goal weight for 5+ years. An award winning journalist, she is the author and webmaster of http://dietplan4you.biz/articles/12/1/Dieting-Tips/Page1.html and http://dietplan4you.biz/articles/10/1/Weight-Loss-Basics/Page1.html
Livin gAfterWLS is a no-nonsense resource for people Living After Weight Loss Surgery. Our community is growing in numbers even as we are shrinking in pounds. Together we support one another in this lifestyle, that it turns out, is NOT the easy way out.
Fresh & insightful content is added daily, check in often. To subscribe to the LivingAfterWLS monthly newsletter "You Have Arrived" click on http://dietplan4you.biz/categories/Fitness-Equipment-/ and enter your details in the subscription box.
Fat Loss Exercise Strategies
How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories and you are able to stimulate fat loss.
By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.
Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.
Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.
Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.
Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.
By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.
It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.
Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.
Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.
Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.
Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.
Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.
Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.
By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.
It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.
Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.
Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
Dieting Effects ? Diet Pills
When it comes to our weight and the appearance of our bodies, most of us are concerned about one thing or another. We have a hard time fitting into our clothes and we want to do something about it. Hard work and dedication usually work the best, but somehow we are fascinated by the easy way out.
Dieting is not supposed to be easy, but many of us will do what we can to make it easy on ourselves. There are more diet plans than ever before, each one promising more results with less work. You'll see from diet pill infomercials that these pills work for anyone wanting to lose weight and get slim.
There are some diet pills that work better than others, but there are also some things to be concerned about. Your weight loss goals are the most important factor in considering diet pills. People that are in the obese range should stay away from over-the-counter diet drugs. The first step is getting together with a health care professional to discuss more conventional diets. If pills are prescribed, it is important that they are used under the supervision of a doctor. Lifestyle changes may be necessary to lose the weight and keep it off.
If you are looking to drop just a few pounds, take careful though in buying diet pills. There are a couple of basic functions that weight loss and diet pills attempt to accomplish. They attempt to suppress the appetite, and to make the digestive process more efficient.
The major problem with diet pills is that most of them are unregulated. Physician prescribed pills are monitored by your doctor and the FDA. The monitoring doesn't make the perfect, but makes reporting easier to control. Statistics are evaluated and the drugs are tested to maintain safe standards.
The dangers associated with dieting pills are many. This is not to say that all pills will bring about dangerous side effects, each person will react differently. Side effects can include a feeling of nervousness, increased heart rate, higher blood pressure, and even shakiness. The effects may have a lot to do with the amount of food in your stomach and brain activity.
Some diet pills work by changing the activity in the brain, while others work on the stomach. Your individual case may vary, but the simple recommendations work the same:
Use common sense. Some advertisements sound too good to be true, and probably are.
Do the pills follow your weight loss goals? Do they make promises for the long term?
Do you know anybody who has tried them? Can you find other research on the pills?
re there other methods for losing weight and controlling your diet?
Follow directions and usage amounts very carefully. Don't take more than suggested. Even all-natural and herbal diet supplements can have bad reactions on the body.
Whatever you decide largely depends on the http://dietplan4you.biz/articles/12/1/Dieting-Tips/Page1.html you have in mind. Just be careful to cover all of the bases in your decision making process. Gather all the information you can to make sure you are making the right decision. Not all pills work the same for all people. Common sense is the best method of finding the best solution for your needs.
Robb Ksiazek writes and publishes information on healthy diets and body at Body-Mas http://dietplan4you.biz/articles/20/1/The-Calorie-Restriction-Diet/Page1.html. He believes that taking care of your body now will provide longevity and fulfillment.
Dieting is not supposed to be easy, but many of us will do what we can to make it easy on ourselves. There are more diet plans than ever before, each one promising more results with less work. You'll see from diet pill infomercials that these pills work for anyone wanting to lose weight and get slim.
There are some diet pills that work better than others, but there are also some things to be concerned about. Your weight loss goals are the most important factor in considering diet pills. People that are in the obese range should stay away from over-the-counter diet drugs. The first step is getting together with a health care professional to discuss more conventional diets. If pills are prescribed, it is important that they are used under the supervision of a doctor. Lifestyle changes may be necessary to lose the weight and keep it off.
If you are looking to drop just a few pounds, take careful though in buying diet pills. There are a couple of basic functions that weight loss and diet pills attempt to accomplish. They attempt to suppress the appetite, and to make the digestive process more efficient.
The major problem with diet pills is that most of them are unregulated. Physician prescribed pills are monitored by your doctor and the FDA. The monitoring doesn't make the perfect, but makes reporting easier to control. Statistics are evaluated and the drugs are tested to maintain safe standards.
The dangers associated with dieting pills are many. This is not to say that all pills will bring about dangerous side effects, each person will react differently. Side effects can include a feeling of nervousness, increased heart rate, higher blood pressure, and even shakiness. The effects may have a lot to do with the amount of food in your stomach and brain activity.
Some diet pills work by changing the activity in the brain, while others work on the stomach. Your individual case may vary, but the simple recommendations work the same:
Use common sense. Some advertisements sound too good to be true, and probably are.
Do the pills follow your weight loss goals? Do they make promises for the long term?
Do you know anybody who has tried them? Can you find other research on the pills?
re there other methods for losing weight and controlling your diet?
Follow directions and usage amounts very carefully. Don't take more than suggested. Even all-natural and herbal diet supplements can have bad reactions on the body.
Whatever you decide largely depends on the http://dietplan4you.biz/articles/12/1/Dieting-Tips/Page1.html you have in mind. Just be careful to cover all of the bases in your decision making process. Gather all the information you can to make sure you are making the right decision. Not all pills work the same for all people. Common sense is the best method of finding the best solution for your needs.
Robb Ksiazek writes and publishes information on healthy diets and body at Body-Mas http://dietplan4you.biz/articles/20/1/The-Calorie-Restriction-Diet/Page1.html. He believes that taking care of your body now will provide longevity and fulfillment.
Diet Pills And Supplements
Losing weight is a struggle that many of us face every day. In the search for the best diet program, the subject of diet pills and supplements can be the foremost thought on our minds. With the numerous diet pills and supplements being advertised it's hard to know which ones are safe and effective. Diet pills can be very helpful in controlling the appetite and boosting your energy level and metabolism. In making the decision to use diet pills or supplements to help you lose weight, you must consider what, if any, side effects are possible. Some products claim to have no side effects what so ever while others carry the risk of liver damage, heart problems, and kidney damage, just to name a few. Those who struggle with obesity run the risk of health problems. Along with diet and exercise, you may be considering using diet pills or supplements. Make certain to research the effectiveness and possible side effects associated with these types of products. Information is readily available to you from a number of online and other sources. Obesity is the cause of hundreds of thousands of health related problems for millions of people throughout the world. Losing excess weight is the best thing you can do for your heart and over all health. Diet pills and supplements can assist you in reaching your weight loss goals. Make certain you choose a diet product that carries very little, if any, risk of serious side effects. There are diet pills and supplements available that are safe and effective and have few or no possible side effects. Diet pills can come in the form of prescription medication that is available only through your doctor or in the form of non-prescription supplements that are available over the counter or through online providers. Whichever type of diet pill or supplement you choose, a healthy diet and exercise are still necessary to lose weight and maintain that loss. Claims made by weight loss product manufacturers stating their product can help you lose weight with no diet and exercise plan are usually false. If you want to lose weight, you must reduce your caloric intake and begin an exercise program. There are diet pills and supplements that are safe and can help you in your weight loss plan. Choose carefully and make sure you know the risk of side effects associated with any product you purchase. There are many products available to help you lose weight. There are supplements, diet plans, programs and online support systems to help you manage your eating habits and measure your weight loss progress. Some of these companies provide support and help with your dieting program. We can help you by providing you with a free list of our recommended best sources for effective weight loss products and services. To view our list of recommended sources to help you lose weight or to read more articles about dieting visit: http://dietplan4you.biz/articles/48/1/Pomegranates-Offer-Health-Benefits-/Page1.html
Carrie Reeder is the owner of eZerk, an informational website about various topics with articles and the latest news. Visit her website to read articles from various sources on dieting & weight loss.
Carrie Reeder is the owner of eZerk, an informational website about various topics with articles and the latest news. Visit her website to read articles from various sources on dieting & weight loss.
Fat Loss Exercise Strategies
How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories and you are able to stimulate fat loss.
By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.
Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.
Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.
Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.
Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.
By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.
It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.
Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.
Josie Anderson is a personal trainer and is the owner of providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.
Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.
Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.
Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.
Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.
By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.
It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.
Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.
Josie Anderson is a personal trainer and is the owner of providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
Natural Weight Losss: The Minor Changes That Can Have Huge Affects On Your Future Health
People always ask me " how it is that your grandfather a man over 65 can go to the gym 5 days a week , bike many miles every other day and still do many other physical sports without constant problems ?". Well I asked him. He told me it was a combination of a few things.
My grandfather was about 61 years old and he was over weight and was not feeling his best. But after 6 months and some minor changes, he was passing me (his 23 year old grand son) on his bike and I was having problems keeping up. He said he was taking "all natural" products and that he felt like a kid again.
At first I wasn't sure if all the things he was telling me were true. But with research and physical proof, from my grandfathers changing conditions and even others I have talked with and along with research articles I have been reading.We found that there are some natural products that made a huge difference.
And when I say huge difference, I mean huge. Physically feeling better and losing weight without help of drugs or medicine from the doctor. But dont forget , some physical fitness is also needed to make these changes happen. But it is made easier with help of some ingridients. One of them is Apple Cider Vinegar.
Apple cider vinegar is a solution of acidic acid produced by fermentation of apples. It consists of acid, water, and only relatively small quantities of minerals. Although, it does contain a fair amount of pectin, which has recently been identified as lowering cholesterol and may be the secret behind it is fat burning effects. Cider vinegar also promotes digestion, assimilation and elimination and it neutralizes any toxic substance taken into the body.
The use of apple cider vinegar for the relief of arthritic stiffness and as a treatment for sore throats, acne, and other skin problems, high blood pressure, headaches, dandruff, sunburn, and elevated cholesterol levels has been around for ages.
There have been claims to the effect that the ancient Egyptians who used apple cider vinegar for weight loss created the apple cider vinegar diet. Claims have been made that apple cider vinegar works as an aid in weight loss and fat burning.
Copyright protected 2005 by M.Landry
[You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including all hyperlinks (clickable) and references and copyright info.]
About The Author
Michel Landry lives in beautiful Kamloops, BC in Canada. He has a huge interest in Health, fitness and business. http://dietplan4you.biz/articles/117/1/Weight-Watchers/Page1.html
My grandfather was about 61 years old and he was over weight and was not feeling his best. But after 6 months and some minor changes, he was passing me (his 23 year old grand son) on his bike and I was having problems keeping up. He said he was taking "all natural" products and that he felt like a kid again.
At first I wasn't sure if all the things he was telling me were true. But with research and physical proof, from my grandfathers changing conditions and even others I have talked with and along with research articles I have been reading.We found that there are some natural products that made a huge difference.
And when I say huge difference, I mean huge. Physically feeling better and losing weight without help of drugs or medicine from the doctor. But dont forget , some physical fitness is also needed to make these changes happen. But it is made easier with help of some ingridients. One of them is Apple Cider Vinegar.
Apple cider vinegar is a solution of acidic acid produced by fermentation of apples. It consists of acid, water, and only relatively small quantities of minerals. Although, it does contain a fair amount of pectin, which has recently been identified as lowering cholesterol and may be the secret behind it is fat burning effects. Cider vinegar also promotes digestion, assimilation and elimination and it neutralizes any toxic substance taken into the body.
The use of apple cider vinegar for the relief of arthritic stiffness and as a treatment for sore throats, acne, and other skin problems, high blood pressure, headaches, dandruff, sunburn, and elevated cholesterol levels has been around for ages.
There have been claims to the effect that the ancient Egyptians who used apple cider vinegar for weight loss created the apple cider vinegar diet. Claims have been made that apple cider vinegar works as an aid in weight loss and fat burning.
Copyright protected 2005 by M.Landry
[You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including all hyperlinks (clickable) and references and copyright info.]
About The Author
Michel Landry lives in beautiful Kamloops, BC in Canada. He has a huge interest in Health, fitness and business. http://dietplan4you.biz/articles/117/1/Weight-Watchers/Page1.html
Some Tantric Exercises to Increase General Well-Being and Sexual Abilities
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus. Here are presented two poses and three breathing exercises that have the following effects when done together in a series:
-They stimulate the physiological functions of the genital and anal area.
-They correct muscle weakness and anatomical problems of the anal and genital region.
-They increase the sexual drive and abilities.
-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.
-The exercises are very good to start each day with, or to do before going to bed in the night.
POSE 1Stand on your hands and knees upon the floor.
Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.
Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.
Empty your lungs.
Rize up on your hands and knees again.
Relax a while in this position and then repeat the exercise.
POSE 2Lie on your back upon a carpet on the floor.
Breath out completely.
Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe.
When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeezing and relaxing 3-5 times.
Swing your arms back at the same time as you empty your lungs.
Relax some while and then repeat the exercise.
BREATHING EXERCISE 1
Sit upon a pillow on the floor with your legs crossed and the back streight.
Empty your lungs completely.
Breath in counting to
4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
Hold your breath counting to 16.
Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
BREATHING EXERCISE 2
Sit upon a pillow on the floor with your legs crossed and your back streight.
Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.
When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
After the last in-breath , hold your breath with your lungs filled counting to 10.
Then breath out.
BREATHING EXERCISE 3
Sit upon a pillow on the floor with your legs crossed and your back streight.
Empty your lungs completely.
Close your left nostril with the fingers of one of your hands.
Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles
-And then compleete the filling by using the muscles around your shoulders
Hold your breath counting to 16.
Then close your right nostril with your fingers.
Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in
-Then empty further by using your chest muscles
-And then complete emptying by using the muscles around your shoulders
When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.
RELAXING AT THE END OF THE SERIES
When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired. Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.
At these link you may find other articles about health topics:
http://dietplan4you.biz/articles/9/1/How-to-Lose-Weight/Page1.html
Written by Knut Holt. The author is a freelands web-designer and translator of web-content between Scandinavian and English. His speciality is scientific and medical content. He also market health item on his domains. He also is experienced in practising sport and yoga.
-They stimulate the physiological functions of the genital and anal area.
-They correct muscle weakness and anatomical problems of the anal and genital region.
-They increase the sexual drive and abilities.
-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.
-The exercises are very good to start each day with, or to do before going to bed in the night.
POSE 1Stand on your hands and knees upon the floor.
Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.
Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.
Empty your lungs.
Rize up on your hands and knees again.
Relax a while in this position and then repeat the exercise.
POSE 2Lie on your back upon a carpet on the floor.
Breath out completely.
Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe.
When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.
Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.
Relax your anal muscles compleetely again.
Repeat the sqeezing and relaxing 3-5 times.
Swing your arms back at the same time as you empty your lungs.
Relax some while and then repeat the exercise.
BREATHING EXERCISE 1
Sit upon a pillow on the floor with your legs crossed and the back streight.
Empty your lungs completely.
Breath in counting to
4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
Hold your breath counting to 16.
Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
-Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
BREATHING EXERCISE 2
Sit upon a pillow on the floor with your legs crossed and your back streight.
Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.
When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles.
-And then complete the filling by using the muscles around your shoulders.
When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in.
Then empty further by using your chest muscles.
-And then complete emptying by using the muscles around your shoulders.
After the last in-breath , hold your breath with your lungs filled counting to 10.
Then breath out.
BREATHING EXERCISE 3
Sit upon a pillow on the floor with your legs crossed and your back streight.
Empty your lungs completely.
Close your left nostril with the fingers of one of your hands.
Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves out.
-Then fill further by using your chest muscles
-And then compleete the filling by using the muscles around your shoulders
Hold your breath counting to 16.
Then close your right nostril with your fingers.
Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:
-Use first your diafragm so that your stomack moves in
-Then empty further by using your chest muscles
-And then complete emptying by using the muscles around your shoulders
When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.
RELAXING AT THE END OF THE SERIES
When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired. Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.
At these link you may find other articles about health topics:
http://dietplan4you.biz/articles/9/1/How-to-Lose-Weight/Page1.html
Written by Knut Holt. The author is a freelands web-designer and translator of web-content between Scandinavian and English. His speciality is scientific and medical content. He also market health item on his domains. He also is experienced in practising sport and yoga.
8 Proven Weight Loss Tips
There are a lot of "crash" diets out there that promise that you'll drop a considerable amount of weight in days or a week.
I have tried a few of these, and in my experience the weight always comes back on, just as quickly since the weight loss tips given are not something that will work with your body.
One thing you don't want to do if you are actually serious about losing weight is to follow these fad diets and their ridiculous weight loss tips.
After their ineffectiveness has been proven time and again, people will start to wise up to that particular diet, and will head off in search of a new craze.
Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking.
To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.
There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.
Weight Loss Tip 1Don't skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.
Weight Loss Tip 2Don't eat anything for at least an hour before going to bed.
Weight Loss Tip 3Don't snack while watching TV. It's acceptable to eat a meal while watching television, but never is snacking at this time acceptable.
Weight Loss Tip 4Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.
Weight Loss Tip 5Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.
Weight Loss Tip 6Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.
Weight Loss Tip 7Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel of the pounds.
Weight Loss Tip 8Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.
In conclusion there is nothing stopping you from losing weight except yourself. Get off the "I can't do anything about my weight problem" bandwagon and start dropping pounds today!
For more of Beth's expert advice visit her http://dietplan4you.biz/categories/Weight-Watcher/ now.
I have tried a few of these, and in my experience the weight always comes back on, just as quickly since the weight loss tips given are not something that will work with your body.
One thing you don't want to do if you are actually serious about losing weight is to follow these fad diets and their ridiculous weight loss tips.
After their ineffectiveness has been proven time and again, people will start to wise up to that particular diet, and will head off in search of a new craze.
Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking.
To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.
There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.
Weight Loss Tip 1Don't skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.
Weight Loss Tip 2Don't eat anything for at least an hour before going to bed.
Weight Loss Tip 3Don't snack while watching TV. It's acceptable to eat a meal while watching television, but never is snacking at this time acceptable.
Weight Loss Tip 4Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.
Weight Loss Tip 5Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.
Weight Loss Tip 6Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.
Weight Loss Tip 7Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel of the pounds.
Weight Loss Tip 8Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.
In conclusion there is nothing stopping you from losing weight except yourself. Get off the "I can't do anything about my weight problem" bandwagon and start dropping pounds today!
For more of Beth's expert advice visit her http://dietplan4you.biz/categories/Weight-Watcher/ now.
The Top Ten Things You Dont Want to Hear About Losing Weight
(But What You Need to Know if You Want to Get Fit!)
10) No, you won't end up looking like the latest hot young model/singer/actress!
Let's face it: your body is your body. It's the only one you've got. Can you still look great? Sure! But there are some things you can't change. You can't make your legs longer or your feet smaller. You can't grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don't have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!
9) It's better to be muscular and weigh more than to be flabby and weigh less.
I've said it so many times: I'd much rather be 135lbs and muscular than 120lbs and flabby. I've been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don't always seek that magical number on the scale, but look at your total body composition instead.
8) You can't get fit in a week.
Okay, well, you can, but only if you're one week away from being in peak condition and you keep working out. Otherwise, forget about it! If you want to look good for that class reunion or because you'll be in a bikini soon, then get moving way before that. Or better yet, get moving for your own health and not for "things" like reunions and bikinis.
7) You need to put some effort into it.
You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses. Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you're out there walking think about a plan of action for a healthier you and get started on it today ? not tomorrow!
6) You need to exercise.
Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won't get any exercise if you're sitting on the couch, eating broccoli. Lose the weight that you need to lose and you'll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you're really not into weight training, find an activity you like to do that work all your major muscle groups.
5) You need to eat properly.
Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you're following make sure you're getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!
4) You can't lose weight overnight.
You didn't gain it overnight -- or in two months -- and you're not going to lose it overnight -- or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you're really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you're doing. Keep a journal to help you know how you're really eating and exercising.
3) You can't spot reduce.
Genetics will decide where the fat will come off. Doing 1000 crunches won't reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you're exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don't overdo it on the exercise for one specific body part and look to getting your whole body in shape.
2) There are no quick fixes.
That's right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won't get sucked in by another scam again.
1) Fitness is a lifelong commitment!
So, you faithfully work out and eat properly and you've reached your goals. Now what? Well, now you've got to keep doing it for the rest of your life, that's what! You can't just work your way to being fit and then stop, because you'll end up exactly like you were before. Fitness is a lifelong commitment. And, you want to know a secret? It isn't easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you'll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.
Suzanne Hiscock has been interested in fitness and nutrition for over 16 years. She is the owner of FitWatch Inc. and developer of the http://dietplan4you.biz/articles/5/1/Personality-and-Diet---The-Missing-Link/Page1.html , an online food and exercise tracker. You can visit the site at http://dietplan4you.biz/articles/4/1/Dieting/Page1.html for a variety of fitness calculators and tools
10) No, you won't end up looking like the latest hot young model/singer/actress!
Let's face it: your body is your body. It's the only one you've got. Can you still look great? Sure! But there are some things you can't change. You can't make your legs longer or your feet smaller. You can't grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don't have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!
9) It's better to be muscular and weigh more than to be flabby and weigh less.
I've said it so many times: I'd much rather be 135lbs and muscular than 120lbs and flabby. I've been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don't always seek that magical number on the scale, but look at your total body composition instead.
8) You can't get fit in a week.
Okay, well, you can, but only if you're one week away from being in peak condition and you keep working out. Otherwise, forget about it! If you want to look good for that class reunion or because you'll be in a bikini soon, then get moving way before that. Or better yet, get moving for your own health and not for "things" like reunions and bikinis.
7) You need to put some effort into it.
You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses. Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you're out there walking think about a plan of action for a healthier you and get started on it today ? not tomorrow!
6) You need to exercise.
Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won't get any exercise if you're sitting on the couch, eating broccoli. Lose the weight that you need to lose and you'll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you're really not into weight training, find an activity you like to do that work all your major muscle groups.
5) You need to eat properly.
Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you're following make sure you're getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!
4) You can't lose weight overnight.
You didn't gain it overnight -- or in two months -- and you're not going to lose it overnight -- or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you're really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you're doing. Keep a journal to help you know how you're really eating and exercising.
3) You can't spot reduce.
Genetics will decide where the fat will come off. Doing 1000 crunches won't reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you're exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don't overdo it on the exercise for one specific body part and look to getting your whole body in shape.
2) There are no quick fixes.
That's right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won't get sucked in by another scam again.
1) Fitness is a lifelong commitment!
So, you faithfully work out and eat properly and you've reached your goals. Now what? Well, now you've got to keep doing it for the rest of your life, that's what! You can't just work your way to being fit and then stop, because you'll end up exactly like you were before. Fitness is a lifelong commitment. And, you want to know a secret? It isn't easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you'll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.
Suzanne Hiscock has been interested in fitness and nutrition for over 16 years. She is the owner of FitWatch Inc. and developer of the http://dietplan4you.biz/articles/5/1/Personality-and-Diet---The-Missing-Link/Page1.html , an online food and exercise tracker. You can visit the site at http://dietplan4you.biz/articles/4/1/Dieting/Page1.html for a variety of fitness calculators and tools
Monday, May 25, 2009
Dieting to Death
It has been 15 years since I was diagnosed with Bulimia Nervosa and I have been recovered for 12 years. To this day if I head for the washroom after a meal my mother feels the panic start to well up inside of her. Her first reaction to the news that her daughter was bulimic, like so many other mothers, was shock. This had been going on for 7 years and she never knew and she just couldn't understand why.
Bulimia and Anorexia are eating disorders that affect girls primarily in their teens (but can start as young as 10 years old) to their early twenties. Although it is mostly girls that are affected approximately 10% are boys and this number continues to increase. Bulimia is the reoccurrence of binging and then purging. Binging is when a larger than normal amount of food is eaten in one sitting. It is like there is a total loss of control and a young girl can consume 3 times that of a grown man. Purging is when vomiting is self-induced after eating and often, excessive amounts of laxatives are used. Girls who are bulimic become very good at hiding it from everyone even their families, primarily by saving the binging and purging till alone. To people with bulimia their physical appearance has become the determining factor as to their worth as a person. The ability to binge and purge gives control to girls that have somewhere along the way lost it in their lives.
So as parents what should you look for? An abnormal occupation with weight, which will in turn lead to your daughter being preoccupied with dieting. With some bulimics there will not be a drastic weight loss, as with anorexia, however this is not always true. In the case of obesity it is unfortunately usually undetectable. I know that the clothes in my closet ranged in size from 5 to 12. If you have an 11 year old girl who says she needs to go on a diet, that is a good sign that there is trouble. Dieting can be the most dangerous enemy that your daughter ever faces.
If she decides to become a vegetarian but also gives up cake and cookie or eliminates dairy from her diet but also eliminates all high calorie foods; if she starts to constantly make excuses as to why she can't eat, like she is running late or ate with a friend; if she also starts to withdraw and seems depressed a lot of the time and spends more and more time alone. These are all very strong signs of an eating disorder.
The one thing that parents need to realize is that this is not something that will just go away or that they'll grow out of. It is a serious problem that can result in a variety of medical problems and even death. If you see some of these behaviors in your child, you need to seek professional help for her. If you start attacking your child they will become defensive and the situation can worsen. There is help available and treatments such as antidepressants are proving very successful. The first step is realizing there is a problem and then the most important step is getting help. I am living proof that there is life after bulimia.
Cass Hope is a registered massage therapist who has studied and counseled in nutrition. Cass regularly contributes to online and offline publications dealing with weight loss and nutrition. She is currently sponsoring this site: http://dietplan4you.biz/articles/28/1/The-Mediterranean-Diet/Page1.html
(for web reprints please ensure this URL is hyperlinked)
Bulimia and Anorexia are eating disorders that affect girls primarily in their teens (but can start as young as 10 years old) to their early twenties. Although it is mostly girls that are affected approximately 10% are boys and this number continues to increase. Bulimia is the reoccurrence of binging and then purging. Binging is when a larger than normal amount of food is eaten in one sitting. It is like there is a total loss of control and a young girl can consume 3 times that of a grown man. Purging is when vomiting is self-induced after eating and often, excessive amounts of laxatives are used. Girls who are bulimic become very good at hiding it from everyone even their families, primarily by saving the binging and purging till alone. To people with bulimia their physical appearance has become the determining factor as to their worth as a person. The ability to binge and purge gives control to girls that have somewhere along the way lost it in their lives.
So as parents what should you look for? An abnormal occupation with weight, which will in turn lead to your daughter being preoccupied with dieting. With some bulimics there will not be a drastic weight loss, as with anorexia, however this is not always true. In the case of obesity it is unfortunately usually undetectable. I know that the clothes in my closet ranged in size from 5 to 12. If you have an 11 year old girl who says she needs to go on a diet, that is a good sign that there is trouble. Dieting can be the most dangerous enemy that your daughter ever faces.
If she decides to become a vegetarian but also gives up cake and cookie or eliminates dairy from her diet but also eliminates all high calorie foods; if she starts to constantly make excuses as to why she can't eat, like she is running late or ate with a friend; if she also starts to withdraw and seems depressed a lot of the time and spends more and more time alone. These are all very strong signs of an eating disorder.
The one thing that parents need to realize is that this is not something that will just go away or that they'll grow out of. It is a serious problem that can result in a variety of medical problems and even death. If you see some of these behaviors in your child, you need to seek professional help for her. If you start attacking your child they will become defensive and the situation can worsen. There is help available and treatments such as antidepressants are proving very successful. The first step is realizing there is a problem and then the most important step is getting help. I am living proof that there is life after bulimia.
Cass Hope is a registered massage therapist who has studied and counseled in nutrition. Cass regularly contributes to online and offline publications dealing with weight loss and nutrition. She is currently sponsoring this site: http://dietplan4you.biz/articles/28/1/The-Mediterranean-Diet/Page1.html
(for web reprints please ensure this URL is hyperlinked)
The Power Workout:
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth. Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://dietplan4you.biz/categories/Dieting/?Page=2
2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://dietplan4you.biz/articles/76/1/Meal-Plans/Page1.html
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday Saturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth. Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.
*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.
*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.
*Exercise gives you more energy and enhances your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://dietplan4you.biz/categories/Dieting/?Page=2
2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://dietplan4you.biz/articles/76/1/Meal-Plans/Page1.html
4Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speed back down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://dietplan4you.biz/articles/85/1/Body-For-Life-Diet/Page1.html
© 2002-2004 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://dietplan4you.biz/articles/83/1/South-Beach-Diet/Page1.html
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speed back down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://dietplan4you.biz/articles/85/1/Body-For-Life-Diet/Page1.html
© 2002-2004 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://dietplan4you.biz/articles/83/1/South-Beach-Diet/Page1.html
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