Health & fitness tips

Health is one of the most important things you will ever have in life and it is imperative that you take good care of your health. From keeping your weight down with a great diet to making sure to exercise on a regular basis, there is definitely quite a bit to keeping your body as healthy as possible. Good health helps us achieve a high quality of life. Quality of life is what we all want. Fitness makes us want to live it every day.

1. Exercise
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more.

2. Food
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

3. Quit Smoking
Smoking is harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

5. Protection from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent.

6. Avoid Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

7. Keep a Positive Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. You can't be unhappy when you're smiling or singing.

Massage your body

The physical touch to affect the systems of the body-the muscular, skeletal, elimination, digestive, circulatory, respiratory, endocrine, lymphatic, emotional, mental and nervous systems is called Body massage. Body massage is the manipulation of the soft tissues of the body with the hands for healing, therapeutic, pleasurable and relaxing effects. Body massage is the loving touch of the heart expressed through the hands. Professional therapeutic massage originated in China, is an age-old healing art, which can alleviate mental, physical and emotional ailments.

Body massage helps releasing stress and tension in our bodies by increasing oxygen flow and blood circulation in the body. Excessive unresolved tension and stress in our daily lives could cause continuous muscular tension. This type of mental tension or stress diminishes the flow of oxygen and blood to the muscles and organs causing pains and aches, feelings of fatigue, symptomatic heaviness, tightness of muscles and stiffness. This can even increase the chance of strains and injuries. . Tension creates a tendency for a build up of toxins in the body, and reduces the flow of the more subtle energy or life force (Prana or Chi). Muscular stress also deforms the skeletal anatomy, which further compounds present problems and develops new ones.

Benefits of Body massage

1. Assists weight loss

2. Improves and increases blood circulation and the flow of tissue fluid (lymph)

3. Nourishes the skin (with the right oils)

4. Soothes and relaxes nerves

5. Assists in removal of deposits of tissue

6. Releases emotional and mental tension

7. Creates a feeling of well-being

8. Gives pleasure

Calculate your need

In order to eat fewer calories than you need, you have to determine how many calories you actually need. Adults can calculate their approximate energy needs using the following formula:

A. Body weight multiplied by 12 (for men) or 11 (for women) e.g., 150 lbs. x 12 = 1800

B. Activity One third body weight multiplied by the number of hours you don't sleep, typically 16 hours 150 lbs. x 1/3 = 50 x 16 = 800

C. Required Calories A + B 1800 + 800 = 2600

Thus, we determine that a 150-pound man requires approximately 2600 calories per day. The "Basal Metabolic Rate" is the number of calories a man of that weight would burn just to keep the heart beating, the lungs pumping, etc. You would just burn your basal metabolic rate worth of calories if you slept all day. Thus the "Activity" calculation is approximately the amount of calories a person would expend by spending his or her whole day sitting around. If you are engaging in activities other than sitting all day, you can increase your activity hours by the number of hours you are actually active.

Adult females can calculate their approximate energy needs using the same formula, except that the "Basal Metabolic Rate" is determined by multiplying body weight times 11 instead of 12. Children and teenagers require more calories by body weight, but the amount varies by age and by individual child. It is best to consult a physician before altering a child’s diet, however activity and exercise increases won’t hurt the average youth of today.

Does weight training help ?

Weight training is a great way to get your whole body in shape. Many people associate weight training with your upper body and arms. However if you have the right equipment then you can easily exercise the lower part of your body, such as your chest and legs. You may think to yourself that everything about using weights is an advantage. However there are disadvantages to using weights and all the advantages and disadvantages will be described below.

One of the advantages of using weights to work out is the way that you can strengthen your whole body. We all know that weights are used by the person using them standing still and then performing an action using the weights. This action can be moving your arms up and down or side to side. If you are not the type of person that likes to partake in running, swimming or any other kind of real life sport, then weights is the perfect solution to keeping your body toned and in great shape.

Another advantage of using weights to keep fit is when you are using these weights and your body is standing still. Your bones in your body are becoming active as they are trying to support you as you are doing the exercises. So you are in effect working out the entire body every time that you use weights to exercise.

There are disadvantages to using weights for exercising and the main disadvantage is safety. You should never exercise with weights alone. You should always have a supporter with you in case the worst happens. The most common safety concern is using the barbell. There is a possibility of becoming trapped under the barbell if you are unable to do a repetition due to the amount of weight on the barbell.

Another disadvantage when using weights is causing damage to your own body. As stated before you need your whole body when you are using weights. If you cannot keep complete control of your body when you are working out, then you are going to pull or even tare a muscle in your body. Also using heavy weights when you are not ready will always cause an injury to the part of your body that you are exercising. Always remember to start off small and then move on when you feel perfectly ready to do so.

Overall weights are a good way to work out. Millions of people use weights to do a daily work out. After one or two weeks you can start to feel your body becoming more and more toned. You can also feel the muscles in your body start to bulge a bit more then before. However safety will be the major concern to remember when you are using your weights. You must remember to stretch all the muscles in your body before you attempt to exercise your body. You have to get your heart pumping and when you are done remember to warm down so that your body knows that the workout is over. Warming down will prevent trapping any Lactic Acid in your body.

Tips to loose weight

Dieting is not easy. If it were, we all would be probably thin. Here are some tips that help you to loose weight.

* DRINK 8-10 GLASSES OF WATER EACH DAY
For many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

* EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Doctors, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."
Eating breakfast is not only good for overall weight loss; it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

* EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.

* AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

* EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

* PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

* DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

* EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.
Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

Follow a healthy diet

The best advice is a healthy balanced diet using all food groups, drink plenty of water and exercise very regularly for a diet program. Sticking with this type of diet program is not restricting in any way and gives you a huge variety of foods to choose from. Watch your fat intake and really stop and think about what you are about to put into your mouth. You know if you are eating junk or eating a healthy diet.
It’s up to you at the end of the day to educate yourself on what type of diet program is ridiculous and which are sensible and maintainable for a lifetime. The secret is exercise. Your diet program simply must include exercise if you want the best results in the shortest possible time. With so much confusing information in the market about exactly what a healthy diet is; it’s little wonder people fumble and end up so frustrated they don’t know what a healthy diet means anymore!
Here’s some basic steps to a healthy diet that you start to implement right now.
A healthy diet should be balanced and includes all food groups. This means lots of fresh fruits, vegetables, whole-grains, low fat dairy products and of course heaps of water!
A healthy diet should be low in saturated fats, trans fat and cholesterol. Your daily fat intake should come mainly from nuts, fish, and vegetable oils. Try to keep your fat intake to 20-35% of your daily intake of calories for a healthy diet.
Eat lots of different types of fruits and vegetables for the really healthy diet. At least 2 cups of fruit and 2-3 cups of vegetables. It’s easy! Limit the number of high processed foods such as biscuits, lollies, chips etc. For a truly healthy diet…it’s everything in moderation!
Include a good variety of whole-grains each day for fibre. Keeps you clean on the inside!
A healthy diet is not hard…if you keep it in moderation. Don’t overdo any of the food groups…just mix them and make sure you drink plenty of water. For a healthy diet…watch the intake of alcohol.

Avoid injury

How to avoid injuries
Exercising is so important; yet, more important thing is to avoid injuries while exercising. Exercising is a great way to keep you fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you’ll have an enjoyable and safe workout.

Warm ups:
Warm ups are essential…this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.
It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they’ll be less susceptible to damage that may occur during exercises. Also, they’ll ensure that they get more flexible and limber.

Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.

The right get-up
Fitness wear is very important. Only if you are at ease and comfortable in what you’re wearing, can you perform to your optimum potential.
The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.
Clothes, too, must be comfortable, loose fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.
Don’t compromise when it comes to fitness wear.

Cool down
Don’t come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.

Change and Alternate
It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.

Stop when it starts hurting
If exercising starts to hurt, stop until the pain has completely gone away. Saying like ‘no pain, no gain’ should be ignored, since they make you push yourself beyond your physical limits…which isn’t a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away.
Also, avoid exercising when you are unwell or sick.

Strength of Meditation

We are surrounded by negative forces like jealousy, hatred, fear, doubt, worry, despair, guilt, resentment, anger, pride hatred and anxiety. These are the dominating forces of the universe.We are constantly attacked by these negative forces day in and day out.The only medicine to fight this deadly disease is Meditation. Through Meditation we can get everlasting peace, that is what we know the "Divine Peace". To grow in light and to fulfill ourselves in light and purity we need to practice meditation regularly.

What is actual Meditation?

Meditation doesnot mean just sitting quietly for 15 to 20 minutes. It requires concentration. You have to calm and quieten your mind.It requires conscious effort. You have to free yourself from repetitive and unwanted thoughts that distract your attention. As you learn to calm your mind you feel a new creation is dawning inside of you. When your mind is vacant and tranquil your whole existence becomes an empty vessel. You will attract infinite peace, joy peace happiness. This is actual meditation.

How many ways are their to Meditate?

1. Silence your mind. Once you do that you are in a position to please and Fulfill God.
2. The Second way to meditate is to empty your heart.Human heart is full of chaos and turmoil. As you empty your heart there is a Divine peace and harmony which will fill your heart.
3. The third thing is through prayer.Prayer is nothing but a communion between Spirit and Form.If you pray from your heart all your fears, doubts, sorrow, resentment and anxiety will be eliminated and joy, peace and tranquility will fill your heart.

How to Meditate

1. First find a quiet place away from people and telephone.
2. Early morning is undoubtely the most powerful time to meditate.
3. Before you start meditating say to yourself 'I will be focused and calm'.
4. Have light music at the back ground if you like.
5. Using candles during meditation can improve your concentration.
6. Take shower or atleast wash you face before you meditate.
7. Meditate with the empty stomach.But if you feel hungry have a glass of juice or milk.
8. Aromas have been proven to be an effective means of entering a state of relaxation.
9. When you meditate keep your eyes half open.
10. When negative thoughts enter, donot force them out but simply let them pass away.

Breathing Techniques

1. Keep your spine erect while you meditate
2. You can sit on the floor or you can sit comfortably on the chair.
3. Sit very relaxed.
4. Proper breathing is very important so make yourself comfortable.
5. Take a deep breathe and hold for a few seconds and then breathe out.
6. Feel the breath is coming directly from God, so that your breathe can be easily purified.
7. Each time you breathe feel that you are bringing infinite peace and happiness into your body.
8. When you breathe out feel that all the negative thoughts anger, hatted, fear, doubt, resentment, guilt, and anxiety are being expelled.
9. Repeat this morning and evening 20 minutes every day.
10. When bad thought comes to your mind say 'Today I am at peace'. I will not allow bad thoughts to enter into me.
11. When you breathe in hold for 6 seconds and breathe out. If you are on medication please consult your doctor before you start.

The aim of meditation is to free yourself from all worries and unhappiness.All the negative thoughts attack your mind. The heart is much purer than the mind. Love, grace, mercy, peace, tranquility, affection are already there in the heart.

Before you start Meditation 'Repeat Supreme'or Heavenly Father 400 times. By doing that your concentration will improve.It is almost a waste of time if you want to purify your mind because negative thoughts are always floating on the surface. So concentrate your attention towards your heart. It is already illuminated. It has all the good qualities you desire.So everytime when you are not able to control you mind please donot feel unhappy. But focus your attention towards your heart and within few seconds you will be able to meditate without any disturbance.Heart is like a fountain full of peace, joy and love. You can sit at the base of the fountain and enjoy it. So it is better to meditate in the heart than in the mind.From your mind you get inspiration and from your heart you get aspiration.

How to Concentrate

1. Find a quiet place
2. Make a Black dot on the wall
3. Stand 20 inches away from it.
4. Concentrate on the dot.
5. Then Breathe in deep and breath out.
6. Feel that when you are breathing you breathe is actually coming from the dot and that the dot is also breathing in, getting its breathe from you.
7. Feel there are two persons. You and the dot.
8. Do it for 15 to 20 minutes every day before you start to meditate.
9. If you dont want to concentrate on the dot you can concentrate on counting your heart beat mentally.

As you practice doing it for few weeks you can concentrate better. Also when you meditate negative thoughts will slow down and you will have full control over your mind.

Obesity, No

Obesity still remains one of the commonest avoidable causes of several disease conditions. Most often than not, it is a result of the wrong habits or lifestyles.

Obesity is a case that cut across race, color and gender. Obesity has several facets, it is closely associated with several ailments, the most alarming being hypertension, diabetes and most fatal is the psychological effects it could have on its victims. Teenagers commit suicide today because of obesity.

DIABETES AND HYPERTENSION
A close relationship exists between hypertension and obesity. In fact it is believed that most hypertensive are more than 10% overweight. Fat accumulation in the trunk or abdomen is not only related to hypertension but also to diabetes and excess fat in the body. Obesity can contribute to hypertension in several ways. For one thing, obesity leads to a greater output of blood, because the heart has to pump more blood to supply the excess tissues. The increased cardiac output then can raise the blood pressure. For another thing, obese hypertensive individuals have a greater stiffness (resistance) in the peripheral arteries throughout the body. Finally, obesity may be associated with a tendency for the kidneys to retain salt in the body. Weight loss may help reverse problems related to obesity while also lowering blood pressure.

OBESITY AND DIABETES
It is estimated that three quarter (¾) of all Type II diabetes patient are obese. Indolent and affluent lifestyles tend to contribute to this. It is believed that a 10kg loss of weight can reduce fasting blood sugar level by almost 50md/dl. An active lifestyle with frequent exercise is also known to increase Insulin sensitivity.

WATCH YOUR WEIGHT
The International standard for measuring overweight and obesity is based on a value called BODY MASS INDEX (BMI). This value is derived by dividing the body weight (in Kilograms) by the square of height (in Meters).
I.e. BMI = Body weight (Kg)/Height2 (Meters). 
Note: 1ft = 0.305metres.
For adults, a BMI less than 25kg/m2 is preferred
25 – 29kg/m2 is considered overweight and above 30kg/m2 is Obesity.

BE CAREFUL
Sedentary normal individuals have a higher tendency of becoming obese when compared to very active individuals. Exercise burn out unnecessary body fat, lowers blood pressure and increases the body’s use of glucose, example dynamic exercises such as brisk walking or jogging, swimming or bicycle ridding for 30 – 45mins daily or 3-5times a week may lower blood pressure by as much as 5 – 15mmHg. Normally, particularly type of exercise is started, and gradually built up to a satisfactory level over time. Regular exercise reduces blood pressure, burn out unnecessarily fat and also makes the body healthier.

Apart from the sedentary lifestyles developed by so many today, that has caused this tremendous rise in the obese population, and another problem we face today is the food we eat. There are so many fast food joints out there, that it is almost impossible to ignore them. Not even with the busy schedules you and I run nowadays. We want the fastest things we can get around. See where that has lead us.

It is quite imperative to be careful and watchful of what we eat. It’s quite easier to avoid eating the wrong set of food than to stop eating when the consequences arise.

Although, there is some bit of hereditary attached to obesity in some instances, eat the right food, live an active life and you will glad you did.

Importance of Good Nutrition

• Taking care of yourself is not as hard, time consuming, expensive, or dull as most would have you believe. In fact, once people decide to choose a healthy life, they notice more energy, increased self-confidence, more time to do things that really matter, and they spend less time in the doctor's office or hospital. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

• Good nutrition can put a stop to many health problems, including becoming overweight, developing weak bones, and developing diabetes. Finding your child all the foods that have all the important nutrients will help your child grow to their complete potential.

• A child's body prospers on certain nutrients that work together to promote growth and development. There is no specific nutrient or group of nutrients that is more important to a child's well being, than these five nutrients I am about to mention to you right.

• Never attempt to assess your state of hydration by the level of your thirst. Once thirsty it is often too late. Always plan your fluid intake beforehand. The amount of fluid needed to restore your fluid levels could vary from 500ml to 3l, depending on the amount of sweat lost during a session, and whether you replaced fluid during the exercise itself. It is often necessary to need between 4-24 hours to replace and rebalance your body fluid losses effectively.

• Proper nutrition means getting both enough calories and the proper nutrients. Many people in this country eat more calories than the body needs. This can lead to obesity, which is a risk factor for many diseases, like diabetes, heart disease, and cancer. It is important to remember that, although an overweight person may be getting more calories than needed, he or she may not be getting all of the necessary nutrients.

• Eating a daily diet that includes adequate amounts of bread, cereal, grain, rice, pasta, vegetables, and fruit, and limits high fat foods, can promote health and reduce the risk of developing certain chronic diseases. You can help the people who use your pantry or meal program to be healthier by providing nutritious foods.

• The foods you eat provide the energy your body needs to function. Just like you need to put fuel in your car or recharge your cell phone battery, your body needs to be fed energy-providing foods every day. The main form of energy for your body is carbohydrate.

• In order to have that awesome bodybuilding physique; you need to feed your body the proper fuel. As a bodybuilder, your goal is to be in the best physical form possible, one that connotes health, fitness, and strength. In order to reach that level, though, you'll need to focus on your food consumption and make sound nutritional choices that will not only enhance your physique but also improve your health.

Yoga makes you strong

Many people wonder if yoga can improve their muscle fitness. They recognize that yoga can help reduce stress and increase flexibility, but when it comes to increasing muscle fitness, they think it might be a little too 'weak' to do the job. The fact is that yoga can definitely make you stronger.

A study was conducted at the University of California at Davis. Ten college 'coach potatoes' adopted a yoga routine for eight weeks. Each week, they attended from two to four classes during which they spent 10 minutes on breath control, 15 minutes of warm up exercises, 50 minutes doing yoga asanas, and then 10 minutes of relaxation/mediation. At the end of the eight-week period, the researchers measured the students' fitness and discovered that their muscular strength had increased by up to 31%, their muscular endurance improved by 57%, their flexibility increased by 188%, and their cardio respiratory fitness improved by 7%. These results are pretty amazing when you consider that the study was only conducted for eight weeks.
How can something that seems so benign have such a major impact on muscle fitness?

Muscle Strength

Unlike traditional weight building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked up muscles of some weight lifters, you will certainly increase your muscle strength.
Many poses in yoga are done very slowly or you stay in the posture for several breaths. It is much more challenging to your muscles to hold a pose or do it slowly than it is to allow momentum to move you through an action. I have been working out with weights for many years so my muscles are used to being strengthened. Yet, I have practiced certain yoga routines during which my muscles screamed for mercy and I actually had to get out of the pose and then resume it because my muscles were so challenged. I don't often experience this during weight training sessions.
In addition, some balance postures such as Tree Pose and Shoulderstand require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles.

Muscle Balance

In weight training, you isolate a specific muscle as you perform an exercise and this leads to a short, tightened muscle. The muscles you develop during yoga are more likely to be elongated, because while you are strengthening them, you are simultaneously lengthening them. You also do not focus on an isolated muscle, but actively recruit the smaller muscle groups as well. You truly work your entire body when you practice yoga.

Practicing yoga can help realign your muscles, so they are more balanced. Since you are not overworking any specific muscle group, you are less likely to get injured.

In addition to all its other benefits, yoga can help you improve muscle fitness. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced, and strong.

Walk for your Health

Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:

* reduce high cholesterol and improve blood lipid profile
* reduce body fat
* enhance mental well being
* increase bone density, hence helping to prevent osteoporosis
* reduce the risk of cancer of the colon
* reduce the risk of non insulin dependant diabetes
* help to control body weight
* help osteoarthritis
* help flexibility and co-ordination hence reducing the risk of falls

Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn’t burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday
if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.

Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does matter. The faster and the further a person walks, the more calories he will use.

So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.

Treadmill

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.

A friend of mine had a book which 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.

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.

Laughter, The Best Medicine

Is laughing good for you? You bet it is. You can actually laugh yourself healthy. Laughter is good medicine even during the most difficult times. I am sure you have heard that laughter is the best medicine. Where is the pharmacy to fill your prescription you ask? It is as close as the smile on your face. Smiling is the beginning of laughter and is very contagious. Laughter is one lifestyle choice you can make that can increase your lifespan and it doesn't cost a dime. To laugh or not to laugh is a choice only you can make. Laughter is anti-aging, it increases the levels of endorphins in your body, which are natural pain killers. It is a great way to maintain a youthful outlook on life. I've even had a headache disappear after a hearty laugh. It helps you relax. I often watch America's Funniest Videos just to boost my mood and help me cope with whatever might be bothering me at the moment.

I got a chuckle out of these;
"If at first you don't succeed, then skydiving definitely isn't for you."
"If you think nobody cares about you, try missing a couple of payments."
If you laughed at these you probably lowered your blood pressure. When people have a good laugh their blood pressure increases at first and then decreases to a below normal level. A good laugh makes you feel good and gets rid of anxiety. Relieving anxiety reduces the stress to your immune system. Having a healthy immune system increases the likelihood of living longer. An anti-aging prescription for sure!

Did you know that hearty laughter can burn calories? It is equal to several minutes on the exercise bike or the rowing machine at the gym. It also strengthens the muscles that hold the abdominal organs in place. Laughter keeps the brain alert, reduces stress and eases muscle tension. It gives our bodies a real workout! That is no laughing matter. As we learn more and more about laughter it's becoming more evident that laughing can make us healthier mentally and physically. The more I read about the benefits of laughter the more I want it to be a major choice for my own healthy lifestyle.

Humor also provides temporary relief from our everyday problems. Humor helps adjust the meaning of a sad or frustrating event so that it is not so overwhelming. Bill Cosby hit the nail on the head when he said, "If you can laugh at it you can survive it." When life gets you down, laugh! People who laugh often and have a good sense of humor can deal with stress easier and view life in general with optimism.

Laughter and humor enhances our ability to connect with others. Research tells us that in the company of others you laugh 30 times more than when you are alone and the bigger the group, the more you laugh. Remember a good guffaw is healthy especially when you laugh with someone. Smiles and laughs are enjoyed most when you share them with others. So get out there and laugh yourself healthy and if you see someone who needs a smile, give them yours!

It's never late to be fIt

The truth of the matter is that it takes motivation to push you into starting and maintaining a fitness regimen. Motivation is most needed in the beginning when a person first starts their regimen, because it is all new to them. People are creatures of habit and this is why fitness programs are easier to adhere to the further on that you have one.

One mistake that people make is that they focus intently on just one area of fitness and then pound the hell out of themselves. The will go to the gym and stare at the sign that reads, "No pain no gain" as they torture themselves on the various equipment that is there. While this may work on the short term, who in their right mind wants to be tortured regularly for the entire duration of their life?

Don't be afraid to take it easy on yourself in the beginning, because after all you are a beginner at the game. Don't go through your entire pantry and throw out all of the goodies in one fell swoop. Rather, eliminate them one at a time over the period of six months or so. Start with the ice cream, because if you are buying ice cream at the grocery store and bringing it home to your freezer you are bringing home and consuming pure fat.

Things like ice cream and cookies can be bought now and again at the mall in single portions, because there is nothing wrong with rewarding yourself with a treat now and again. A sensible eating program has to be part of any fitness program, because you can burn all of the calories that you want but if you are stuffing them right back in your mouth every night you are just spinning your wheels.

As the old saying goes "you are what you eat" and science has proven this to be a fact. If you are considering beginning an exercise regimen and aren't rethinking your eating habits then you really are going to make a difficult task even harder. This is because, you can burn all of the calories that you want at the gym but if you are stuffing them all back in your mouth when you get home what’s the point of it all.

One critical aspect of a fitness program is to end up looking great. Of course you will always have the fat guy that is only interested in lifting massive amounts of weights but he is by far the exception. This means that you must shed some pounds, as part of your exercise regimen so the new "toned" you will shine through. Crash or extreme diets never work, because they will only slow your metabolism down. The last thing that you need for your exercise program to succeed is a sluggish metabolism.

This means that you will want to make gradual adjustments to your diet when you are beginning your fitness regimen. The first thing that you can safely eliminate is fatty foods, such as frozen pizza and ice cream. Start reading the ingredient labels on the food that you buy and you may find that you are less willing to eat junk food after you have read what is inside of the package.

When you are beginning your fitness program you have to realize that in the beginning you body is going to fight you. You will feel sore after your workouts and the pounds won't quickly come off in the beginning. It takes a couple of weeks before the soreness goes away and you begin to see the pounds fall off.

The fact of the matter is that if you want to be fit, you have to act fit. What that means is that living an active lifestyle has to include some type of fitness regimen. This doesn't mean necessarily that you have to spend four nights a week torturing yourself at the local gym. What is does mean though, is that you have to give some thought to how you are going to incorporate some time for fitness into your daily schedule. Your body was designed to be exercised and if it isn't getting it your metabolism will slow down, which leads to fat build up.

One thing that has been proven to work is to first take an inventory of your lifestyle and time schedule and try to see how any type of physical activity can fit in. For some people this can mean placing an exercise machine in front of their TV set, so they can get their workout while they watch their daily soaps. Also, going through your pantry and refrigerator and eliminating some of the high calorie snacks can only help to keep you fit?

If you have a job that doesn't require any physical effort then what may work for you is to spend your lunch break eating a light snack and then going for a walk, instead of wolfing down a bunch of calories at a lunch counter. It is important to remember that sudden diets have been clinically proven not to work, because your body’s metabolism has a built in mechanism to fight starvation, which is what you are doing when you go on a sudden diet. Instead, take a few minutes to find a way to eliminate a hundred or so calories from your diet each day and you are sure to see actual results in time.

If you are like so many other people, you have promised yourself again and again that you are going to take some steps to get back into shape. Again and again you put it off or begin a regimen such as walking in the afternoons or evenings only to peter out in a couple of weeks. What makes it so hard to design and adhere to an exercise regimen is that they have to be consistent to be effective. There are a few tricks however; that you can use to help you stick to an effective exercise program.
Trick number one is to not bite off more then you can chew. It is far better to work your way up then to work your way down when it comes to exercise. What this means, is that instead of trying to delegate two hours every other day to a walking or workout regimen, why not try something different. Commit yourself to a twenty minute walk twice a week and mark the times you will do it on a calendar on your fridge where you are going to see it.

This is because; chances are that you are far more likely to stick to a regimen that is so short and easy to stick to. Don't worry though that it wont help, because any exercise will help in the long run. Also, chances are that you will find yourself increasing the time that you spend getting in shape and when your friends see you sticking to even a short regimen at least one of them is going to want to join you. So the final message is to make it easy for you at first and as you get in shape and begin to see even the small results you can and will adjust up.

One true statistical fact is that that the longer you wait in life to begin an exercise regimen, the harder it is to do. It’s so easy to get a room full of high school kids to adopt an exercise regimen, because they are young and open to suggestion. But when someone close to you tells you that you need to start exercising and get in better shape your immediate response is something along the lines of "screws you".

In the end only you can make the final decision to begin an exercise regimen and make sensible dietary adjustments. One trick that seems to work for many people is to begin exercising in small steps. This means that you might have a lot better luck adhering to a running program if its just running around the block a few times in the evening. Starting out by trying to run five miles every day is going to most likely lead to failure.

Also, rather then going through your kitchen and eliminating all of the junk food in one fell swoop, try just eliminating the one main calorie contributor in the kitchen. You can deal with other goodies that are in their by buying them in single serving packets rather then one big box. It may cost more to buy them this way in the beginning but not in the long run, because they are going to eventually be completely eliminated in due time.

Progress in weight loss and physical fitness is going to be made in a series of small steps and lifestyle adjustments. If you try to do everything all at once you are going to make a difficult task that much harder. What’s important is that you are on the right track and have your eye on the target and in time you will find yourself lighter, thinner and eating better.

Why Should You Exercise

Your initial answer to why you should exercise would probably be because you want to lose weight, look good, and feel better about yourself. While this is a common goal, there are far more benefits from exercising which go beyond looking good.

The human body is a mechanism that is constructed for exercise. The fact is that your body is constructed for rigorous exercise. Your body will continue to adapt over periods of time to the stresses that exercising will place on it. This will result in you getting stronger and fitter beyond what you may even think possible at the present time.

Weight loss is a great side effect of a good exercise programme. Other major benefits will include:

An increase in life expectancy due to the numerous health benefits that exercise will provide.

Exercising will reduce the risks of various cancers, heart diseases, and osteoporosis.

Exercise will increase your metabolic rate, allowing you to burn calories more effectively.

Exercise lowers the risk of high blood pressure and diabetes.

Exercising increases your energy levels and your ability to do things for longer without getting tired.

Exercising strengthens your heart so it doesn't have to work as hard to pump blood through your body.

Exercising increases your lung capacity leading to greater oxygen intake. The more oxygen you can get into your body the more energetic you will feel.

Exercising increases your confidence and gives you a much better self image.

Exercising gives you the ability to be able to cope better with stress, anxiety, or depression.

Regular exercise helps you to sleep better.

As you can see there are many benefits to be gained from exercise apart from weight loss. Now if you put all these benefits together what have you got?

You have a stronger, fitter, healthier, and more energetic person who not only looks good but feels good. This is how most people want to be but very few people actually achieve this goal.

The hardest part of any exercise programme is taking the first step. People that have become used to a lifestyle based on little or no exercise and a diet of poor nutrition have become comfortable with that lifestyle.

They probably know that it is not a healthy lifestyle and a part of them wants to make changes. The problem is because people have been living in a certain way for a certain period of time, that lifestyle has become a habit. A habit that is often very difficult to change.

Often when people try to make changes they want and expect to see results very quickly. Your body is not constructed to change very quickly, so when people don't see the results that they want, they usually tend to give up. Mentally and physically it just isn't possible to treat your body in a certain way for a long period of time, and then expect it to adapt to something new in just a few weeks or months.

If you change your diet by making a large reduction in calories and start working out in the gym four or five times a week, you are setting yourself up for failure. You are trying to make your body do something which is alien to it and something it is not used to.

The results that such a change would bring would include sore muscles that would ache every time you moved, cravings for the foods that you are trying to give up, and your mind constantly screaming at you telling you that it is too hard. This will eventually result in you giving up with the thought that you are not capable of doing it.

You must remember that if you have not exercised in a long time, you must ease yourself into it slowly. You must allow your body the time it will need to adapt to the changes that you are trying to make.

You must also think about your perceptions of society. Forget all the images you see in magazines and television adverts of fit men and women showing of their 6 packs and lean bodies. Most of these people have great genetics, and have been exercising for a long time to get their bodies into the shape that they are in.

Then there are the celebrities who some people aspire to mimic. These celebrities have the money to hire personal trainers, they have the money to equip their homes with top class gym equipment, and they have the opportunity to feed themselves with the best food money can buy. If all this fails they then have the money to pay to have the fat sucked out of them through medical procedures.

You and these people have nothing in common. These people live in a different world to the rest of us, a world that you cannot hope to compete in. your focus should be on what you can do about yourself, and what you can do to improve yourself. Don't feel bad because you can't do 50 push ups and a 100 sit ups.

It's obvious that you are not going to manage that if your lifestyle been one of little or no activity for a number of years. It doesn't matter what you can do today. The point is that once you start doing something you will begin to improve and continue doing so on a weekly basis. It will only be a matter of time before you can manage to do 50 push ups and a 100 sit ups.

The thing is not to give up. Keep doing your exercises and keep adding a bit more over periods of time and the improvements will come. The improvements cannot fail to come, simply because your body is an entity that is made to adapt. This is a biological fact which cannot be denied.

Many people think that they are too old to begin exercising. This idea is one of the biggest myths that you will ever hear. Age is no barrier to exercise, no matter how old you are you are capable of making improvements.

The only difference between a 25 year old an a 50 year old will be the types of exercises that each can do. A 50 year olds body may have had more wear and tear than a 25 year old. There may be joint problems or certain aches and pains that will not allow the 50 year old to perform the same exercises that a 25 year old can do.

However this doesn't need to be an obstacle because all that a 50 year old can do is to pick exercises that will avoid putting excessive strain on weaker areas. There are hundreds and hundreds of ways to get fitter; it is just a question of finding what is going to suit you.

When you are young you can get away with putting your body through an unhealthy lifestyle to a certain degree. Your body will be able to cope with almost anything that you throw at it because your muscles and your organs are still young and strong.

When you start getting older you naturally begin to lose muscle as each year goes by. Your muscles and tissues became less pliable, your metabolism slows down, and you are more prone to putting on weight. However there are ways to combat this deterioration through diet and exercise.

When many people reach their forties they often think that physically their best years are behind them, and begin to wind down. Thoughts of 'I'm too old to exercise now' or 'I can't do the things that I used to' begin to fester. So they begin to take things easy, begin to gain weight, become weaker, lose flexibility and lose their fitness in general.

The fact is that it's even more important to exercise when you are older. Naturally your body begins to slow down and you stop doing anything that may help you to reverse the situation. Exercising and having a good diet can slow down this deterioration to a large degree. Today there are people in their sixties and seventies who are still running marathons and keeping themselves alert, active, and fit.

It doesn't make any difference as to who you are or how old you are, the fact remains that eating well and exercising can substantially improve the quality of your life.

At the end of the day you have two choices:

The first choice is to begin exercising and become more active. Don't worry about what you are capable of at this moment. It doesn't matter, the real point is to make a start and that if you keep going you will get better and better. The longer you continue exercising the fitter you will get and the more weight you will lose. That will be the consequences of choice number one.

The second choice is to do nothing and stay as you are. The only problem with this choice is that you will not stay as you are for long. You will gradually get worse, you will continue to put on weight, and you will continue to lose your health. The heavier and unhealthier you get, the harder your heart will have to work to keep you alive. On top of all this your self image and confidence will continue to erode. There is more than a strong possibility that you will be forced to take all sorts of medication when you are in your forties or fifties. Medication for high blood pressure, heart disease, diabetes, cholesterol levels and various other ailments.

Your skeletal frame will have been weakened because of all the weight you have had to carry for all those years. Your joints would have worn away resulting in constant pain. All these problems will restrict you in what you can or cannot do.

This may come across as a shock tactic as to what may happen if you don't lose weight. Make no mistake; many of the problems that have been mentioned will be unavoidable if lifestyle changes are not made.

If you think that this situation sounds bad, think again, it can be worse. There will be many people who will not even reach their fifties. Cancer and heart diseases are rife in people with weight related problems. If by chance people survive cancers and heart attacks, many are left weak and often have to live on permanent medication. The quality of life that people in these situations will have is blatantly obvious. These are the consequences of choice number two.

These are the two choices open to you and ultimately the decision as to which choice you make will be yours. It will all depend on what you want for yourself; also think of what the impact of your choice will be on the people that are close to you.

Your thinking affects your efforts

Achieving your weight loss goals will not only require a change in your diet, increased physical activity, but also a change in the behaviors and beliefs that may have blocked you from reaching your goals in the past. Your mindset and motivation are just as important as food and exercise in achieving your weight loss goals.

What are the first thoughts and feelings that come to your mind when you think of yourself going on a diet or going to the gym? The first thing you need to do is throw out your old dieting mentality and think of your journey as a lifestyle change. Do not think of it as something that starts and then stops. That type of thinking does not serve you.

Let's look at some ways your mindset can sabotage your weight loss efforts.

All or Nothing Thinking
Do you think that being on a diet means you must strictly follow a diet plan perfectly? Do you take dieting to the extremes and follow rigid rules dictating what you will eat, when you will eat, and when and how hard you will exercise? Studies have shown that this type of behavior commonly ends up working against you. You can start to become obsessed with thoughts of what you have deemed forbidden. This leads an overwhelming urge or craving to do exactly the opposite of what you are denying yourself.

Self-Sacrificing Thinking
Do you put the needs of others before your own? Are you too busy attending to everyone else that you neglect your own needs? While your lifestyle may be hectic, you will find that daily exercise and proper nutrition will actually help you get through your day easier. You will feel less stressed and actually have more energy to perform your daily tasks.

Dieting Means Deprivation Thinking
Do you avoid any attempts to lose weight and improve your health because you think a change in your diet means you have to give up all your favorite foods? This couldn’t be further from the truth. You will achieve long term success through eating in moderation and that includes all your favorite foods. A plan that includes foods you enjoy will help you stick with it.

Negative Thinking
Have you engaged in multiple attempts to lose weight in the past that did not give you the results that you were intending? Have you lost and regained weight repeatedly or engaged in yo-yo dieting? Do you feel pessimistic or negative about your ability to ever reach your weight loss goals? This mindset is a definite roadblock to you reaching your goals. Instead of thinking thoughts of failure, give yourself credit for trying to do something to improve your health in the first place. Make an effort to always stay positive in your weight loss journey.

So what are you thinking right now that might be holding you back from reaching your weight loss and fitness goals? Take a moment to examine the beliefs that you hold that may be preventing you from reaching your weight loss goals and make an effort to change these beliefs to your benefit.

Know Healthy Eating

Healthy Eating Tips For Losing Weight

Making small changes in the way you eat can help you shed unwanted pounds and lead to long term success in managing your weight. Try to incorporate the following healthy eating tips into your day and you will be amazed at what a difference these small changes can make in helping you achieve your weight loss goals.

1. Portion control is a highly effective way for you to control the calories you consume while still being able to enjoy the foods you love. Enjoying the foods you love in healthy portions and in moderation prevents feelings of deprivations. When you do not feel deprived, you can stick to your healthy eating plans for the long term.

2. Do not skip meals to try to lose weight. All this does is slow your metabolism and could lead to you consuming more calories at your next meal because you are so hungry by then. Instead focus on eating smaller meals throughout the day to keep your metabolism going all day long.

3. Do not consume too few calories. Your body becomes more efficient at surviving at the lower calorie intake making it even harder for you to lose weight.

4. Do not be afraid of having some fat in your diet. Your body needs some fat daily and it will help you feel fuller longer. Instead, switch to reduced fat products such as reduced fat dairy products and use healthy fats in cooking such as olive oil. Also check the nutrition label of fat free foods. Sometimes you find they have increased the sugar content to make up for the fat.

5. Do not be afraid of carbohydrates. You need a balanced diet for proper nutrition. If you eliminate an entire food group you also remove essential nutrients from your diet. You give yourself the highest chances of success when you do not cut out total food groups. Instead switch to healthier carbohydrate options such as whole grains and high fiber choices.

6. Do not restrict yourself to only eating at certain times of the day. Eating a healthy snack at 10:00 p.m. if you really need one is better than mindlessly snacking on empty calories at 4:00 p.m. The quality and quantity of the food you are eating in addition to how active you are throughout the day are much more important.

7. Track the food you are eating each day in a journal. Research has shown that the people who write down everything they eat have more success at weight loss than people who do not. The act of monitoring your food intake helps you to become more aware of the food choices you are making.

Your beliefs prevent you

Do Your Beliefs Prevent You From Losing Weight ?

Making healthy choices and becoming more active are important when starting a weight loss program and trying to improve your health and fitness. However, your beliefs are just as important because this is what actually determines what actions you are going to take. If you are trying to lose weight, it will be helpful for you to examine the beliefs that may have made it difficult for you lose weight. The following four factors are commonly held beliefs that many people have. Take a moment to think about what you feel has contributed to your current weight and fitness challenges.

Genetics– Do you feel you have inherited your weight problems from your genes? Do you have overweight family members and feel you might be doomed to the same fate? Has this belief caused you to give up or have feelings of helplessness when it comes to your weight?

Environment – Do you feel your challenges are caused by your lifestyle or environment such as working hours, family priorities or frequent exposure to unhealthy food choices? Do you feel that your hectic lifestyle prevents you from making healthy food choices or finding time to exercise? Has this belief caused you to feel like you have no control over your environment and the challenges it presents?

Knowledge – Do you feel you just don’t have the right information and are unsure of what you should be doing to lose weight? The magazines say one thing, the television tells you another and you just don't know what to do? Do you feel so confused about what a healthy diet is and how to achieve an active lifestyle that you it prevents you from reaching your goals?

Motivation – Do you have trouble getting motivated to reach your weight loss goals? Have certain past actions and experiences affected your motivation? For example, feeling pessimistic about your ability to lose weight because of past failed attempts? Do you have defeated thoughts that your situation will never change and you will always struggle with your weight?

The good news is that besides your genes, you have total control over changing your beliefs and taking action to achieve your weight loss goals. Changing your beliefs allows you to change your behavior to address your weight and fitness and challenges. You cannot control what natural traits you were born with but you can control what you eat and the activity you do. If you can start to believe in your ability to change the things that are clearly within your control, you can succeed in managing your weight and improving your fitness level. Make a commitment today, believe in yourself and you will get there !

Running

Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault. Is there more to running than just putting one foot in front of the other?

The answer appears to be yes! If it were as simple as this there would not be so many running-related injuries. Observe the many different styles, or interpretations, of running and it is obvious that we may not necessarily know how to put one foot in front of the other! What should be an ideal way to improve and maintain fitness is often the cause of many problems? A large percentage of runners, whether running for fun or as part of a training programme, do not seek coaching. We assume it is within our ability to run as we did when young. However we cannot suddenly change our body and attitude when going for a run. How we use ourselves during the day will have an impact on running and if we spend hours slumped at our desk or on the car, our style will reflect the asymmetric nature of a body that has lost the poise of youth.

Our approach to any type of training is susceptible to habit. If we keep doing the same things we will get the same result, yet this is exactly what most of us do. Try the following in place of your usual routine. If you feel you do not want to interrupt your schedule for fear of your performance suffering, you may well be a slave to habit. Leave your stopwatch at home to avoid giving any consideration to the time.

Following your warm up, try walking the first two hundred yards. Enjoy the ease of the movement and let your legs swing from the hip joints; note these are located at the front of your pelvis. Allow your arms to swing like pendulums from your shoulder joints. Be aware of the ground beneath your feet and think of ‘walking tall’ by using the upward thrust from the ground in response to your body weight. Before you start to run let the arms swing faster without losing form and allow the legs to match the speed.

The next stage is important. Before you move up to a running pace, see if you start to prepare for the effort by holding your breath, stiffening your neck or lifting the shoulders in anticipation of effort. Any unnecessary tension applied at this point is likely to be carried throughout the duration of the run. Try to make the transition from walking to running without additional effort. Allow the arms to bend at the elbow and keep them swinging in a linear motion. Think of the legs swinging from the hips and raise the legs with the knee leading the move.

Once the knee has been raised, the lower leg can be allowed to swing through. The common kicking action of most runners increases the workload on the quadriceps, and in my view totally unnecessary. Be conscious of the hip, knee and ankle joints working together in the movement. As with walking tall, think of running tall to utilize the force of gravity. This may sound a little strange initially but the ground is where the force comes from that moves us forward. Be wary of trying to hold yourself up to achieve an upright position. If you can remove unnecessary effort, your body will attain an effortless upright stance due to the absence of inappropriate muscular activity.

The stimulus to return to your normal way of running will be very strong, as this would be the most familiar. If the new way feels wrong you are on the right track - this will not be your comfortable habitual style. Resist the urge to get it right and continue the experiment for as long as possible, thinking up through the spine and letting the limbs move freely. Try changing the speed of the arm movement to regulate the pace. Remember to monitor whether you have stiffened the neck. A head pulled back by tightening the neck and trapezium puts more pressure on the back and ultimately affects the whole movement.

At some point along the route allow, the arms to stop swinging and drop in front of your hips, an action common with many runners. Observe what this does to your back. You will notice the back starts to twist and shoulders roll. The movement of the psoas muscle, in the lower back, requires a balancing action in the upper trunk to maintain form. This unnecessary twist reduces efficiency by throwing weight in the wrong direction. Return to swinging the arms and observe how the twisting action disappears. The most common response to the thought of stepping up the pace is to put more effort into the stride. If the legs are already being over worked due to a less than efficient technique, the centre of the brain (motor cortex) that initiates the action has to send more impulses adding to the traffic in the feedback loop. We have the sensation that we are running quicker because of the increased effort, but are we using our energy efficiently?

When you want to increase your speed try the following method. Initially, when you have decided to quicken the pace, observe what you normally do to achieve this. After a minute, slow down to a comfortable jogging pace and again think about raising the pace. This time does not think about running faster but instead just move your arms quicker. If we think of only moving the arms faster, requiring less energy, the legs will match the speed. Try the exercise and experience the difference. The first time you speed up you will use your usual habitual method, the second will feel different because it will be unfamiliar. Try experimenting with your running, always with the goal of giving an alternative approach a chance. If you are experiencing injuries or loss of form first checks your style, get someone to watch or take a video. If its habitual actions that are the cause, you will be the last person to notice - because you are the habit!

Scientific Facts - Fat Loss

The Scientific Facts About Fat Loss

# The fat loss workout exercises you read about in muscle mags from the 80's and 90's are based on out-of-date exercise science and nutrition information.

# Exercise science has advanced by leaps and bounds just in the last two decades. The latest fat loss research, which Turbulence Training is based on, allows you to lose more fat while keeping your hard-earned muscle, and doing so with less time working out than ever before.

# Fat loss programs that require you to do endless hours of long, slow, boring cardio exercises will rarely help you achieve your fat loss goals and may lead to over use injuries.

# You need to use more advanced, modern training methods, such as Turbulence Training Intervals, to help you burn more calories in and out of the gym. With Turbulence Training cardio exercise, you will skyrocket your post-workout metabolism allowing you to burn almost twice as many calories as you would with traditional cardio workouts.

# Traditional fat burning exercise programs typically don't even mention strength training muscle exercise in their instructions, because most trainers and clients don't understand how resistance training will help fat loss. Even if your fat loss program does recommend strength training, it's likely that you've been told to use the ineffective and outdated method of high reps and low weight (which does NOT burn fat!).

# If you want to maximize your metabolism, and get defined arms, abs, and legs, then you must include strength training in your fat loss workout exercises. High intensity strength training muscle exercise with the Turbulence Training system helps protect your lean muscle mass, which you are almost certain to lose on traditional diet and exercise programs

These are the facts. The research simply does not lie. The way you are currently training is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries, or even catabolic muscle loss.  

Body Building Tips

Know that being skinny is not a mistake, neither is it unfair. Everyone is different, that's what makes the world so special. Being skinny and of a different build than others, you naturally have a much higher metabolism rate. This means your body burns fat much faster and sometimes too fast for you to gain weight or even build mass.

What Should You Do To Build Muscles And Gain Weight

There are 3 important things you should know that will help you.

1) You need to eat the correct food. Just because you are skinny, eating "fatty" food will not help you gain weight. You need food from the correct food groups in the food pyramid. For example, protein.

2) Pills and Steroids will not help you. These products are targeted at a different market. Professional sportsman might find a use for them but not you. If used incorrectly, you will experience hair loss, infertility and many other side effects which might ultimately lead to shortening your life.

3) You need to exercise. Going to the gym and working out aimlessly will not get you anywhere. You need a program made for skinny guys. That being said, eating the correct food, exercising correctly goes together and done correctly will help you achieve your goal.

7 Gym Tips To Building Muscles & Gaining Weight For Skinny Guys

You do not need to frequent the gym that much if you know your stuff, I mean like using the correct techniques for body building and adding mass. There is a proven method that by hitting the gym for only 3 hours a week, you will see results in 29 weeks. Body building cannot be rushed and you cannot expect to have a transformation overweight. Therefore having the correct knowledge is pivotal to your success in building your dream body.

The fact that your physique is not "Tuned" to gaining muscles as fast as others, you need to do things differently from your peers. The next time you are at the gym, have this mentality"

1) Treat every set of exercise you do like it is your last set. Don't Compromise!
2) Do every single rep like your life depends on it. No Corner Cutting!
3) Wear a stop watch with a timer to keep your rest period in check. Don't be lazy!
4) Wear a sweater so you won't be staring at yourself in the mirror. It isn't going to happen overnight!
5) Wear a headset with good tempo to motivate yourself. It's a No Disturb Signal too!
6) No friends allowed, Be Alone so that you can really concentrate. Put in the effort!
7) Train, train and train to show others you mean serious business. Be hardworking!

As a skinny guy, you have to go in the right direction where weight gain and muscle building is concerned. Don't follow the crowd, you can't do the same things that a overweight guy does to lose weight. It doesn't apply to you! It might be tough at the start but persevere and the results will pay off.

Basics of Muscle gain

The key to not only building strength in the gym but also maintaining the mass athletes and fitness enthusiasts work hard to maintain is centered around two concepts: timing and intensity.

Timing refers to the frequency of workouts per week as well as the elapsed time between one workout and its successor. In order to optimize muscle recovery intermediate and advanced weightlifters should resort to a one day on, two day off schedule. This schedule, when coupled with an extremely intense lifting routine, guarantees results significantly higher than the alternative two days on, one day off schedule. The intensity of a workout has certain particulars which should neither be neglected nor compromised. Consistent intensity is crucial in maintaining and expanding muscular gains. The particulars in reference include focusing on each repetition, focusing on each muscle, pushing each repetition, and exhausting each muscle.

Focusing on each repetition is the most important aspect of lifting intensity. Distractions while weightlifting can be detrimental to gains and potentially dangerous. Each repetition is equally integral to the entire set, and each repetition should be approached with a ferocity and concentration that remains inexorable until completion. Predetermined goals for the amount of repetitions one wants to reach are strongly advised and can aid the athlete in maintaining a focus which is less likely if approaching a set spontaneously. Complete the amount of repetitions if possible, and if one is unable, or gains a surge of energy at the end, pushing each repetition becomes the optimal strategy.

Pushing each repetition involves completing a predetermined amount of repetitions by moving past one's normal physical capacity using an added measure of exertion. If one's goal is eight repetitions, but seven is the terminal point, push forward for one more rep, or possibly two. This method can add even more muscle mass because it stretches the muscle fibers beyond what they are adapted to, shocking them into growth at the end of every set. If this strategy can be maintained and adhered to, focusing on each muscle becomes largely simplified.

Focusing on each muscle is a matter of developing an image of the muscle being worked in one's mind and picturing its eccentric and concentric phases during every repetition. This process allows for added intensity while aiding the lifter in maintaining proper form. Once one can develop a mental image of each muscle being worked, exhausting each muscle becomes an option.

Exhausting each muscle ultimately refers to a lifter's ability to fatigue the muscles being worked more than they were fatigued in the previous workout. This strategy is advisable because it stimulates new growth by incorporating a more intense system of stretching the muscle fibers, forcing them to grow back thicker in order to repair the damage. The best way to accomplish this is adding repetitions or even sets to each muscle being worked. The results will be undeniable. As long as one is able to take two days off for resting and repair, muscle exhaustion will be a worthwhile addition to any weightlifting routine.

Combining these strategies and following an adequate resting schedule will stimulate new muscle anabolism and strength increases for any lifter. Timing and intensity are invaluable concepts in physical fitness and serve to enhance form, energy levels, muscle mass, and general overall health.

Want that Six Pack Abs

Do you want six pack abs? The reality is that for most people, getting six pack abs is no easy job because it demands persistence and motivation. But do not fear! Here's a basic two part guide that will improve your abs in just a few weeks if followed zealously.

Part 1: Nutrition

Probably the number one most important factor of all is nutrition. Some people might have the most attractive set of abs, but when they are hidden by a layer of fat, they're not visible! Divide your day up with four or five small meals to help keep your metabolism active. Remember to stop eating the food that's stopping you from seeing your abs: soda, fast food, sugars, white bread, dessert, candy, pasta, hydrogenated oils, and high fructose corn syrup.

Try instead to eat foods that will help you attain your six pack goal: eggs, nuts, fruits, vegetables, peanut butter, olive oil, whole grain breads, oatmeal, protein, fish, green tea, chicken, and water. Be honest; everyone caves in here and there, but give your best shot to improve your eating habits as getting a six pack won't be possible if you don't.

Part 2: Exercise

You should be worrying about three specific exercises: ab exercises, cardio, and weightlifting. Plan to workout four times every week.

The first exercise you need to employ in your workout are ab exercises. Schedule to work your abs three times per week. There are a bunch of different ab exercises you can do so try to pick around three of them that you like doing and switch around a bit. Here is a great listing of different ab exercises: http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Your cardio choice can be almost anything: biking, running, swimming, or walking. Choose whichever you don't mind so that you stay committed to it. The secret is to do your cardio in spurts. For example, if you are running, walk one minute and then run for fifteen seconds and repeat ten times. Use this kind of integral cardio twice per week.

Finally, weightlifting is important because three pounds of extra muscle burns as many calories as a one mile jog, even when you're not doing anything. Try for thirty to forty-five minutes done twice a week. If you are not sure what exercises to do for each part of your body, visit the website below. It was written by professional bodybuilders, but the info is golden and will work for anybody: http://www.bodybuilding.com/fun/exercises.htm

Tip: Vary your workout routine every two weeks to keep your body at its best. Combine or remove different weightlifting or ab exercises, or do no less than alter the form of cardio, repetitions, or weight you use.

So, that's pretty much it. Apply this for three months and although results will differ from person to person, you'll certainly see some impact on your abs. Don't forget that motivation and commitment take you a long way in helping you attain that goal of having six pack abs.

Envision the feeling you'll have when you stand in the mirror and love what you're seeing.


5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.  

You may have tried every abdominal exercise, every fad diet, every "extreme fat-loss" pill and magic supplement powder you've seen on the flashy magazine pages, all of the boring cardio routines... and yet, despite all of your efforts, you STILL have soft flabby abs with extra belly fat hanging out there covering up that six-pack that you desperately want. 

Successful Weight Training

Keys for Successful Weight Training

The basic keys is revealed here for successful weight training. These are not new and can be read in books available on the subject in the market today. First of all you need to set a realistic goal and exercise routine for yourself. commit and stick to your routine for 6-7 weeks atleast to begin to see changes, benefits and devlopments. Enthusiasm is recognized as the driving force for weight training to perform successfully.
Ease yourself into a training program with a wholesome, thoughtful nutritional plan - proper food, order and amount of consumption.
Be confident from the beginning that the application of these sound principles will produce the desired results.

SET A REALISTIC GOAL

Be realistic in your goal setting. It's important from the very beginning and throughout your training to experience victory in each and every workout. Ease into your training with good energy, being careful not to overload yourself and fall victim to mental and physical burnout. Planning to look like Rambo by the end of summer will be frustrating and you may give up your training entirely.

ORDER IN TRAINING

Decide how much time you have to devote to your training - how many hours per day and how many days per week. Based on this schedule, design an orderly and efficient routine that includes only basic exercises. Working your mid-section first, followed by chest, back shoulders, biceps, triceps and legs is always a good rule of thumb. Choose two exercises per bodypart, three to four sets of 8 to 12 reps with a day's rest between muscle groups if you're just getting started.

In organizing an exercise program, keep your eyes and ears open. Scan the Web, magazines and books, visit the gyms and get input from your friends and mentors. An orderly and intelligent training routine is the major tool in achieving your bodybuilding goals.

COMMITMENT

We now come to commitment, the Big Power Switch of our mental mechanism to see if we have the juice to crank over the engine and keep it running. Commitment is your personal promise - your word of honor - to realize your challenge and is vital in aspiration. The naturally occurring ingredients of commitment are consistency, persistence and determination. These gut disciplines engaged with patience and faith set you in positive motion toward your muscular goals.

ENTHUSIASM

Each workout is a unique and separate experience unto itself. Events of the day, mood, energy levels and tensions effect every performance differently. Gather up as much enthusiasm as possible before each workout so you enter the gym with energy and a positive attitude. Your training must not become drudgery or a chore that has to be done. This is negative energy, producing negative results and must be willfully resisted.

PACE AND ATTITUDE

Keep your workouts tight and efficient, leaving no room for boredom or idle thought. You should quickly develop a mature training attitude allowing no interruptions in the flow of exercise from start to finish. This is not to suggest that you hurry in your training. A hurried attitude produces anxiety, nervousness and agitation, resulting in negative performance and loss of concentration. Quite the opposite, here I encourage a steady lean on your training - setting a vigorous pace that reflects excitement, confidence and determination.

Become totally involved with each workout, each set and each rep. Focus on the performance of the exercise, the muscles involved and the feelings that result. Look for your particular groove and sense the burn. Training form is your priority and practice makes perfect. Learn to lift weights smoothly, sacrificing the poundage used to gain quality in your performance. Don't be anxious to overload your body and struggle to lift more than you can handle. This will create poor style and result in disappointment. These register as failures and drain your resources.