Fitness Oasis - For People Who Want to Get Fit, Look Younger and Live Longer

Losing Weight Rapidly

2009-12-25T12:15:00.000-08:00

Losing Weight Rapidly

Wanting a slimmer and sexier body is no lofty ambition. Many people have succeeded in sculpting their physiques to make them look healthy and desirable. However, this end is not attained in just a snap or skipping one night's dinner. For some people though, patience is not a virtue. They seem not to be able to afford so much attention, time and money to get the body they have always wanted. As a result, these people result to rapid weight loss practices and programs which may not be as effective as these people are led to believe they are.

Fast-track diets are one of these rapid weight loss practices which may not be very inviting as they seem according to research. Fast-track diet programs, as scientific research shows, are only good while they last. Rapid weight loss often results ironically, to rapid weight gain. people who undergo low carbohydrate or low calorie diets normally revert back to old eating habits simply because human beings can not actually live on with this type of diet scheme for the rest of their lives.

Now there is also scientific research showing that rapid weight loss does not imply an individual is losing unwanted excess fat; it is commonly water that is lost with following rapid weight loss practices. This could cause certain alarm but actually, water lost is regained very quickly. So there is actually zero net weight lost after all. So one should not be foolish enough to be so gullible with the advertising of certain diet pills out there in the market; especially those which claim to aid lose a whopping amount of fat in a short time. They will only dehydrate the body. And just so it is clear, the body can only lose two pounds of fat per week, one could be exceptionally lucky if he can lose three, but normally, it's just two.

Another rapid weight loss product out in the market is the slimming soap. Claiming that these soaps are made from a unique concoction of rare chinese herbs and seaweed, they assert to help people using them to shed off body fats by emulsifying them upon application while taking a bath. Some are even specialized like those which promise to give the user "beautiful thighs". The ingredients may prove to improve the quality of the skin but no research has ever come up yet which aids to prove the efficacy of these ingredients in emulsifying excess body fats.

One more rapid weight loss product out there in the market promises to suppress hunger and at the same time help increase the body's metabolic rate. It also claims to be able to accelerate the healing process and reduce certain body pains, all these plus its being a very chic fashion accent. Well they are actually called magnetic weight loss earrings.

The secret of this set of earrings is in the magnet, so it says. Wearing them near the ears balances the magnetism in the body therefore one will experience all the above mentioned effects. Though press releases say that there are actually "studies" to back these assertions up, nothing yet is found in medical journals. Though buying a set may not kill a person, it's probably not a wise investment. One might as well wear a horse shoe earring for a more exquisite fashion statement.

Bottom line is "no pain, no gain". If one wants a beautiful body, one must sweat it out. And as for those rapid weight loss products coming out on the market, if they are too good to be true, they probably are not.

The “Quick Weight Loss Diet” Trend Disadvantage

2009-12-23T12:14:00.000-08:00

The “Quick Weight Loss Diet” Trend Disadvantage

If you wear a size 14 and you blow a bundle on designer size 8 dresses as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not slinking around in it a month later.

In reality, you will do much better setting smaller, achievable targets for yourself. If you must try the new-clothes strategy, go down a size at a time, and do not buy anything you have to take out a second mortgage to pay for.

Because, if you continue to remorse on losing weight fast, you will end up incorporating fad diets or those that offer quick weight loss.

For most people who are not aware of this fact, there are no such things as quick weight loss diets and there is no nippy weight loss for people who want to be slimmer than what their body can provide.

The problem with most people is that they tend to opt for nippy fixes wherein fact these things are not effective at all.

What Does Not Work

Today, there are plenty of weight-loss strategies that are guaranteed to backfire. This is because these nippy fixes instilled on certain diet plans are, in reality, not efficient because it does not employ the right principle and the right attitude in losing weight.

These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad. In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.

To know more about these fad diets that are selling like hotcakes in the market today, here is a list of some telltale signs that would tell you not to try it even once.

Here they are:

1. Skipping meals

Does your diet plan require you to skip meals? If it does, then, it is a fad diet.

Abstain from food completely is not a healthy habit. It may even cause some serious complications or problems especially for people who are sick with diabetes.

Skipping meals will only cause a hypoglycemia, or the condition wherein your blood sugar is really low, and will probably only be effective in making you eat twice as much at the next meal.

2. Dieting without exercise, or vice versa

Exercise is crucial to the human body. It is important in the proper blood circulation and other activities of the human body system.

Therefore, diet plans that do not require you to exercise are nuisances. People are born to move.

But then again, exercise alone is not sufficient. Hence, it would be better if diet and exercise will go hand-in-hand.

3. Continuous dawdling

There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight now.

Delaying tactics will not get you anywhere and will only make the problem worse. So, if your diet plan suggests a certain timeframe for you start losing weight, chances are, you are following the trend of fad diets.

Boiled down, it is best to rely more on the way you feel than the tale of the tape. This means that if the weighing scale tells you that you are losing weight even if it is slower than you would like, but you are feeling energetic and positive about your weight-loss efforts, then, you are just doing fine.

As mentioned and is worth mentioning all over again, weight loss is not a quick process.

Overnight Weight Loss

2009-12-20T12:13:00.000-08:00

Overnight Weight Loss

The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese.

A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.

The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.

Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.

Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.

There is no quick or overnight solution for quick weight loss.

Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.

All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.

It is up to the person already to stick to the program to see that it works.

Natural Weight Loss: When you do not have to Go Over

2009-12-14T12:13:00.000-08:00

Natural Weight Loss: When you do not have to Go Over

Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Dangers of Using Laxatives For Weight Loss

2009-12-14T12:12:00.000-08:00

Dangers of Using Laxatives For Weight Loss

One popular weight loss supplements available in the market today take the form of tea. Stores all over sell slimming tea, dieter's tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter's tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body but it isn't exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and to inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body.

The reason for this is that laxatives do not act on the small intesines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.

While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointesitinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less axpensive and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink dieter's tea because they work fast and produce watery stool and having loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may are not known to interfer directly with the woman's menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed off weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and reponsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.

One should be wary about these findings because the labeling of slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as "natural bowel cleansing properties" and not specifically use the word "laxative".Some even use the term "low-calorie" on their labelling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless of course, if they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding,electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

Hypnosis Weight Loss: Some Ways to Stop the Weighting

2009-12-10T12:12:00.001-08:00

Hypnosis Weight Loss: Some Ways to Stop the Weighting

Controlling your weight and avoiding weight gain as you get older are important ways to prevent a host of weight-related health problems.

Indeed, if you are more than 20 pounds over your ideal weight, you are at greater risk for a rogues’ gallery of potentially deadly conditions, including diabetes, high blood pressure, coronary heart disease, endometrial cancer, obstructive sleep apnea, and breast cancer.

What’s more, most people who are overweight tend to avoid exercise, and that avoidance just adds to the toll paid for extra pounds.

If you have a sedentary lifestyle and are overweight, you are at a higher risk of cardiovascular disease and other health problems. And, if you already have a medical condition such as high cholesterol, being overweight puts you at higher risk for complications.

The good news is that even modest amounts of weight loss can improve your health significantly. Loss of 10% of body weight can reduce blood pressure, high cholesterol, triglyceride, and high blood sugar levels.

Today, there are many procedures that can contribute and help people loss weight effectively. One of the known procedure in losing weight is through hypnosis.

However, many misconceptions have come up with regards to the application of hypnosis in losing eight. And because it does not involve drugs or any kinds of medications and surgery, many people tend to think that losing weight through hypnosis seems to be one of the safest weight loss program.

To know more about hypnosis and its effects on losing weight, here is a list of some facts that will give you an insight about what it can do to your body weight.

1. Hypnosis can be an imminently risky if not done properly and not utilize by people who are highly trained with the real concept of hypnosis.

Even if many people tend to think that hypnosis will not pose imminent danger to their health, still, it is important to know that the person who will do the procedure is skilled enough and that he or she knows what factors to consider before doing the procedures.

2. Hypnosis alone cannot eliminate excess fat from the body and, therefore, make somebody lose weight.

Most health experts contend that hypnosis should only be a part of a whole assimilated process. It should never be used as the sole weight loss procedure.

Moreover, one session of hypnosis will only have very minimal results on an individual’s weight. When losing weight, hypnosis matched with psychotherapy will be more effective than hypnosis alone. This is because hypnosis is only a state of deeply relaxing the mind, in which one can still be in control of his or her own body.

3. Hypnosis is one way of getting into the subliminal state of a person. When a person is on the “hypnotic stage,” the body is more responsive to suggestibility because of its intensified state of concentration.

However, this does not necessarily mean that through hypnosis, one can already “reprogram” the mind of an individual.

In reality, hypnosis can only run the range from trouble-free relaxation condition to proper initiation managed by a professional hypnotists. Hence, it should not be considered paranormal and magical in its upshots.

Boiled down, people should be more aware that hypnosis is not a sole effective process in losing weight. It is more of a facilitator of various treatment techniques.

Therefore, it should be combined with other weight loss management program to be effective in making people lose excess weight. In this manner, people will be able to lose more weight with a more relaxed and refreshed state of mind.

As they say, a healthy mind is a healthy body.

"Losing Weight? - Go Herbal"

2009-12-10T12:12:00.000-08:00

"Losing Weight? - Go Herbal"

These days, there is a great need for overweight Americans to lose those excess pounds. Being healthy would not only lead them to have a healthier lifestyle but it will also literally lighten their load, and improve their overall well-being.

There is a long list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills - there are even soaps which claim to help you lose pounds while you bathe.

One other available option to shed off those unwanted pounds is to go herbal.

Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.

Here are some herbal weight loss options that you might want to consider:

1. Herbal weight loss products

There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products.

Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have side effects because of non-extensive research on the effects of these products.

Here are some ingredients and chemicals which make up some herbal weight loss products that you should watch out for, as they might have harmful effects to your health:

> Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out.

> Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level. However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.

> St. John's wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching.

Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and research about the effects of the product itself before going for these herbal dietary pills.

2. Organic food.

In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees believe that consuming organic goodies help their bodies as well as the environment.

A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products.

3. Green Tea.

Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat.

This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea.

These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine.

3. Caffeine.

Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn.

4. Immortality Herb

This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits:

> increases healthy blood flow
> reduces artery blocks
> aids healthy blood pressure
> increases the rate of fat burning

5. Apple Cider Vinegar

There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:

> weight loss
> improved cholesterol level
> improved high blood pressure
> helps prevent rheumatoid arthritis

"Losing Weight the Healthy Way"

2009-12-09T12:11:00.000-08:00

"Losing Weight the Healthy Way"

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activites and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

Free Weight Loss programs

2009-12-07T12:10:00.000-08:00

Free Weight Loss programs

The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict's Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

"Rapid Weight Loss Techniques"

2009-12-05T12:10:00.001-08:00

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Stair Steppers & Climbers

2009-11-27T18:12:00.000-08:00

Want to take your cardio workout to the max? Get a stair stepper. Want to work those calves and thighs till they burn just right? Buy a climber. Want to strengthen those back muscles with a simple piece of fitness equipment? Same answer. Want to do all that with gear that can easily be stowed in the closet when you're not using it? Ditto.

Some models are nothing more than a pair of foot-sized movable platforms that offer resistance as you press down with the leg. That builds coordination and moderate strength, even for the elderly recovering from surgery. Adjustable models let you increase the resistance to match your level of ability and desired workout.

Many models provide handles that add safety and can provide the ability to work other muscle groups. Isometrics let you build strength in the arms while you work those calves and thighs. Some with movable handles provide a piece of gear that is very close to an elliptical and increases the upper body workout.

But stair steppers or climbers do much more than just build strength or even provide a great cardio workout. Because of the type of movements involved, you're doing good work to improve joint health in half a dozen ways with a stepper.

As you simulate walking up stairs, the muscles around the knees and ankles build up. Tendons and ligaments get strengthened. That increases stability that is important at any age. At the same time, as the bones slide over one another, fluid is encouraged to fill the area. That leads to flexibility and better long term joint health.

Studies show that these types of exercises also help maintain or even increase bone density. As we age, bones can get thinner and more brittle. Moderate, age and fitness-level appropriate exercise helps stave off osteoporosis.

Increased joint stability, greater flexibility and better bone density all combine to lower the odds of falls and offer better protection from injury when they happen. That benefit isn't just for the elderly, either. It can be a big boon to mothers who are close to giving birth and those that have recently. It's valuable for those who have had recent surgery, too.

But stair steppers and climbers are good for anyone, at any level of fitness or in any life circumstance. Because they help develop better posture, they help achieve more confidence and a more attractive appearance. That's beneficial for everyone.

Since even a good basic stair stepper can be purchased for less than $100 that's a terrific set of benefits at a very affordable price. Most in this range are called mini-steppers. By comparison a good treadmill can easily run over $1,000. There are stair steppers that cost as much as $2,500 and they offer increased value, with built-in heart rate monitors, adjustable resistance levels and more. But even the low-end models offer multiple health benefits.

Buy a stair stepper or climber and you'll start to enjoy those benefits right away.

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Stationary Bikes and Spinning Cycles

2009-11-23T18:11:00.000-08:00

Sometimes the weather doesn't cooperate when you want to go for a ride on your bicycle. Sometimes, you just don't feel like going anywhere. Often, you can't spare the time to get dressed, cycle a few miles, and get back before you have to leave for an appointment. These situations and many more all provide the opening for one of the fitness enthusiast's favorite pieces of equipment: the stationary bike.

For a cost that, today, is often much less than a good 10-speed or mountain bike, you can get a stationary bike that provides a great workout. Cardio, quadriceps and calves, and more are common benefits of using one. Want to burn calories like mad? Want to work up a healthy sweat and lose that extra body fat? A stationary bike is one of the best ways to accomplish those goals.

The same benefits are available with spinning cycles. In fact, the differences between the two are relatively minor. Spinning cycles usually have a gear mechanism that more closely approximates a real outdoor bike. A spin bike also tends to be a little larger and shaped more like a standard outdoor model. Often they cost a little more.

Personal taste and the desired workout style will dictate whether to purchase an upright or a recumbent model. But whichever variation you prefer, a good one will offer at least the same minimal set of features.

The seat should adjust to fit your height and comfort, and provide the kind of workout you want. Most should sit about hip height while standing. The pedals should also fit your leg length and feel comfortable at a standstill and while in motion. The bike should be easy to get on and off without snagging clothing, bumping your knees and so forth.

For safety, a cover on the gears and/or chain mechanism is helpful. People workout in different types of clothing. You're unlikely to get spandex leotards caught in one but a loose pair of sweatpants is an accident waiting to happen without some kind of protection. Chain guards also help keep oil from splattering or contacting your clothing.

Adjustable inertia/resistance is very desirable. Just like a 10-speed, different gears make it easier or more difficult to pedal. A stationary bike or spinning cycle should offer the equivalent. That way you can vary your workout at the beginning, in the middle and at the end. It also makes it possible for novice fitness enthusiasts to start at the right level, then use the same equipment as they build up strength and stamina.

Sturdiness and quality construction are a must, just as they are for any piece of fitness equipment. You'll be spending anywhere from $50 for a mini-version that just offers pedals to several hundred for a full-sized model that should last for years. You want to get your money's worth.

Extra features can be very handy. A built-in heart rate monitor is always useful. A place to attach a magazine or rest an iPod never hurts either. Fortunately, there are a wide range of models available in all price categories, with a variety of extras.

Your Home Gym

2009-11-21T18:08:00.000-08:00

Today, luckily for those concerned about fitness, there is a wide range of quality equipment that is both affordable and really useful. Sure, there is hype. There is gear that could never live up to some advertising claims. But those are the exception. Most offer great value for years of use.

Treadmills are popular and still gaining ground. Elliptical trainers, once suspect, have now firmly proven their worth. A rowing machine is a much more common item in a home gym than ever before. You can fool some of the people some of the time. But the widespread popularity of these items is no accident. They deliver.

Even simple dumbbells or free weights - relatively inexpensive and simple to use - continue to deliver good value. They provide a range of motion unequaled by anything else. The weight can be gradually increased as you improve, or scaled back when need be, say after an injury or when they're used by more than one person in the home. Resistance bands can also build strength and improve joint health, and are available in a range suitable for different individuals.

Weight machines take the values achievable to the next level. While they can be pricey, those who own them clearly think the money is well spent. They offer a variety of stations that permit a range of exercises in a safe, fast and easy to use setting. A weight machine will be a valuable addition to the home gym for years.

Several other items typically found in the complete home gym likewise continue to deliver value because they're perfect for low-impact exercise. Stair steppers or climbers, aerobic riders, stationary bikes or spinning cycles, and more provide a great cardio workout and burn calories as they strengthen and tone.

Pilates equipment has more and more come to be included among this group, too. As the range of Pilates exercises increases, the need for equipment grows. To get the most out of your home gym, you'll want to include things like a magic ring, a Pilates ball or even a reformer.

To measure the results you get a few fitness accessories are always helpful. Some, such as a heart rate monitor, are often included as part of a treadmill or elliptical or other equipment. Those available as stand alone items are sometimes lower cost and more accurate, though.

When you go to outfit your home gym you'll have to consider a variety of factors. Cost is always a concern. But sheer price means little without considering quality and safety and other important aspects.

The most important criterion, though, may well be just how much enjoyment and value you get out of your home gym fitness equipment. After all, if you don't use it, it isn't doing you any good.

Luckily, but not accidentally, much of the gear that is on the market today is high quality, long lasting and reasonably priced considering how long it lasts. They're also a great deal considering how much good they do for your health, self-esteem and overall well-being.

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Home Gym Free Interesting Guideline

2009-11-18T18:07:00.000-08:00

I am sure your quest for home gym has come to an end as you read this article. Yes, gone are those days when we have to search endlessly for home gym information or other such information like proform 1280s, review blender, cybex gym equipment or even weightlifting equipment. Even without articles such as this, with the Internet all you have to do is log on and use any of the search engines to find the home gym information you need.

Joining a gym means you'll have to listen to the trainer and workout according to what he says. Furthermore, you can't try different forms of exercise when you are the gym. However, with home gym exercise equipment, you can follow the type of exercise training that you like. You may want sports conditioning or weight loss or muscle toning or training in martial arts. Therefore, it depends on the fitness equipment you invest in.

There is no need to worry about lifting bulky weights or pulling muscle with the bow flex revolution as it uses a system of resistance. The use of resistance is ideal for those that are looking forward to cutting and define their frame instead of building a bulky mass. The bow flex home gym is also space friendly; it easily folds for quick storage. These are just a few reasons why the bow flex revolution makes a great investment for anyone serious about getting into shape.

As our lives get much busier, it's hard for us to find time to go to a gym and workout and maintain fitness levels. You'd be wasting lots of time in the traffic whenever you go to the gym. When we come across these disadvantages, we find the idea of working out with our own home gym very much appealing. There are many home gyms out there but the best people say is the Bow flex.

Don't forget to realize that this article can cover information related to home gym but can still leave some stones unturned. Head on over to the search engines for more specific home gym information.

Also, resistance bands are great options for people who cannot afford the other larger home gym options that are available. Home gyms with power rods are compact and have a huge variety of exercises, but if you get a home gym with power rods you can't lift over four hundred pounds, so if you want to lift over four hundred pounds it is not the best option for you.

If you do not want to deal with getting a membership at a gym, if you live somewhere that does not have one nearby, or if you cannot go running or exercise outside because of the weather, a home gym is a great option for you. There are several benefits of having one, they can help you save money, they can help make to exercise an easier part of your daily routine, and they can help you stay in shape. Also, if you want to a body build and are very serious about fitness then they can be very convenient.

With home gym, you can do as much as 140 exercises and workout your whole body with this Bodylastics system. However, the other expensive home gyms like the Bowflex rely on polymer rods for resistance which are some times ineffective.

Many people looking for information about home gym also looked online for opinions review, hydraulic exercise equipment, and even gym equipments.

So here is chance to get your free tips on Best home gym and in addition to that get basic information on saving money visit Home Gym Ratings

Best Time To Do Cardio

2009-11-15T18:04:00.000-08:00

When is The Best Time to do Cardio?

People often ask 'When is the best time to do cardio?' This is an extremely popular subject that is asked time and time again in the world of fitness and cardio. In this article we will discuss when the best time to do cardio is and explain the pros and cons of each one. Cardio without doubt is an important part of any training routine whether you're training for fitness or whether you're training for muscle and size. Cardio will strengthen your heart and lungs, help prevent a number of heart problems and diseases, strengthen your leg muscles and increase endurance levels. Cardio can be performed at anytime of the day but which is really the most effective? When is the best time to do cardio? That's take a look at some of the options:

Best Time to do Cardio - First Thing in the Morning on an empty stomach?

The best time to do cardio is first thing in the morning on an empty stomach according to a lot of people. Gym trainers, Personal trainers and even some sports scientists will all tell you that the best time to do cardio is first thing in the morning on an empty stomach. The reasoning behind these claims is that when we wake up in the morning our bodies have gone a good 8 or so hours without food. This means that there are hardly any carbs left in our bodies to be burned/used as energy. Carbohydrates are your bodies preferred energy source. If you start exercising, your body will be unable to burn carbs as energy as it simply hasn't got any. Research shows that since your primary source of energy is not available your body will tap straight into your fat stores and use this as energy instead. Therefore the calories you burn during your cardio will be coming from fat instead of carbs. Due to this theory, many will tell you that the best time to do cardio for maximum fat loss is first thing in the morning on an empty stomach.

There is of course another side to this argument and one which I feel holds a lot of truth. Performing cardio first thing in the morning on an empty stomach will not burn more body fat; instead it will burn off muscle. Heres the thing. You wake up in the morning after a good 8 or more hours without food. Your body is currently in a fasting state and does not have a satisfactory amount of energy. What your body needs right now is something to eat so it can refuel itself. Instead of doing this you choose to put it through a rigorous cardio workout and expend energy that it doesn't really have. Two things to note here. When energy is not readily available and your body is forced to use an alternate source this doesn't necessary mean it will go straight to the fat. The chances are that it will target your muscle tissue and burn that as energy. Now I'm pretty sure you don't want to be burning off muscle tissue when performing cardio, you want to be burning fat. The other point worth mentioning is that performing cardio first thing in the morning on an empty stomach will have a negative impact on your performance due to your low energy levels meaning poorer results are likely to be made. You are not going to get optimum results if your body is not properly prepared to perform cardio.

What I am saying above is that the best time to do cardio may well be first thing in the morning but you should not be doing it on an empty stomach. Performing cardio on an empty stomach will limit your performance and increase the chances of your body burning off muscle tissue as energy. If you like to get your cardio out the way with in the morning then get up and eat something. Get some carbs and protein in you about 30-40 minutes before your cardio. This doesn't have to be a big meal just a healthy nutritious snack to get you through your cardio. You may then come back and have a proper breakfast.

Best Time to do Cardio - Right Before Weightlifting?

In my opinion the best time to do cardio is definitely NOT before a workout. If your main goal is to build muscle and strength then performing cardio before weightlifting should not be done. If your one of those performing cardio before your weightlifting routine then stop. You will likely see a huge difference in performance once you do. Going all out on cardio before you weightlifting routine will leave you feeling weak and tired. Energy stores will be depleted and you will lack energy to lift heavy weights. Cardio will also cause protein synthesis to drop. Protein synthesis is your body's ability to build muscle. If your performing your weight lifting routine straight after your cardio the longer protein synthesis will be lowered. The longer it is lowered means the less time your body can spend repairing and building muscle. You don't really want this if you're looking to build quality muscle mass. You may now be thinking well what if I perform cardio earlier on during the day and then perform my weight lifting routine an hour or two later, is this okay? The answer to this is yes but I still wouldn't recommend it. If you are set on doing this then you will need to take in adequate nutrition between cardio and weightlifting sessions to ensure your muscles get the valuable nutrients they need to begin the rebuilding and recovery process. Energy stores will need to be replenished and protein synthesis will need to be elevated. Carbs and protein should therefore be consumed. Even if you follow these guidelines the chances are that your weights workout will still suffer and you may not be able to lift to your full potential.

Best Time to do Cardio - Right After Weightlifting?

Again I would advise against doing your cardio right after your weightlifting routine but if you have no other choice then this is far better than doing it before your weightlifting routine. The reason I say that is because when weight lifting your glycogen stores are not depleted as much as when you do cardio meaning you have a little more life and energy to exert. This will make your weight lifting workout more effective than if you did it straight after cardio but this is still far from ideal. However, by performing your weight lifting routine first you can give everything you have into that one workout. What you can then do is perform your cardio later on during the day. At least 2 hours apart if you have the time. Within this time it is again important that you replenish energy stores and take in a nutritious meal consisting of carbs and protein. Fats can also be included if desired but make sure you get a good meal in to help your body get back to its original state.

Best Time to do Cardio - Later on in the evening/night?

Performing cardio later on in the day at night or early evening is fine as long as you have the motivation and energy to do it. A lot of people struggle with the fact that they finish work late and then have to get home and set out on a grueling 30 minute run. Many would rather get home and put their feet up, have something to eat and then head to bed. If you struggle to fit cardio into your routine during the day and are not a morning person who can get up early and get their cardio completed and out the way with, then performing it in the evening or night is fine as long as you are motivated to do so. It can be far more tempting to skip late cardio sessions thanks to long and stressful days at work. Chances are you will be less prone to doing this if you perform your cardio earlier on in the day such as morning or early afternoon if you have the chance to do so. One other slight downside of performing cardio later on in the day is that you don't experience the full effect of your increased metabolism. Your metabolism is the rate at which your body burns calories. After cardio your metabolism will be raised for hours afterwards allowing you to burn more calories throughout the day even at rest! If you perform cardio at night shortly before you go to bed you won't be getting the full benefit. The reason being is that your metabolism dramatically drops when you sleep making it less beneficial than if you had performed cardio earlier on in the morning. Morning cardio will raise your metabolism for the majority of the day giving you the full benefit of a raised metabolism.

Final conclusion on the best time to do cardio

The best time to do cardio is when you are energized and have your mind focused towards doing it. The important thing is to make sure you are actually doing it. If there is absolutely no way you can get around doing cardio before/after your workouts or late at night then don't worry too much about it. It is not ideal but you will still reap the many benefits that cardio can bring you. To experience the most effective gains from cardio I would recommend you perform it in the morning after eating something and on a non weight training day. If you weight train Monday, Wednesday and Friday then try your best to fit in your cardio and running work on the other days you have free. This way you can expect maximum performance in both cardio and weight lifting. The only thing I would say is to watch out for your leg workouts. If running a day before your leg workout leaves your legs extremely sore and tired only perform a light cardio session on this day. The same goes for the day after your leg workout. If your legs are sore and tired perform a light session of cardio or alternatively don't perform any at all. The best results are made when you have the most energy so bear this in mind. Getting up early is not actually that bad once you get use to it. Get into the habit of getting up early for your cardio and you soon won't have a problem with it. Getting up early and performing your cardio will get it out the way with for the rest of the day, increase your body's metabolism throughout the day and help you burn more calories making early morning cardio one of the best times to do cardio.

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If your looking for more quality articles on health and fitness be sure to check out my site Weightlifting and Fitness Tips For Beginners. EasyFitness4You is a fitness orientated site providing valuable information how to lose weight, how to build muscle and how to perform cardio.

Get A Trainer To Help Get You In Shape

2009-11-12T18:03:00.000-08:00

Ever wonder how those people on television look so great? Well, in most cases every major television star has a personal trainer. But just because you might not be a television star does not mean you cannot have your own Los Angeles personal trainer.

Many health spas offer the opportunity to work with a personal trainer at an additional fee. If you are looking for help to build your fitness level and you have a spa membership ask your health club if it offers this service.

Here are some of the advantages of working with a personal trainer. First is accountability. You will have to keep your appointment with your personal trainer so you will have a reason to make it to the gym. You know how it is some days when you are on your own. If you do not feel like working out you simply do not go. But when someone is waiting for you, chances are you will be there ready to go.

But, that is only where the advantages to having a personal trainer starts. Most personal training programs begin with an overall fitness profile including, as much as it might embarrass you initially, with body fat content or your muscle to body fat ratio.

Then he or she will ask you what your goals are as far as your health and fitness is concerned. You will share what your normal work out routine has been over the last few years. You will go over your present diet and eating habits. And, of course, your general health will be discussed.

Your personal trainer will then give you his or her idea regarding your health and fitness goals. Listen, we all want to start looking and feeling great after a few workout sessions. But your personal trainer is the expert in this area. He or she will come up with a realistic list of goals that you can expect to achieve in a realistic time frame.

Your personal trainer will help you with your diet. Depending upon your goals and fitness level, you will learn the best foods to eat and in what quantity. Most personal trainers have backgrounds in sports nutrition so make sure you take advantage of his or her experience in developing a diet to fit your fitness plan.

Personal trainers must pass a national certification process. There are other certifications such as sports nutrition, Pilates training, and weight training. Depending on your fitness level, you will want to find the personal trainer with the certification to fit your program.

Hiring a Los Angeles Personal Trainer is a great way to get in shape, lose those extra pounds, and build your health and fitness. You are ultimately responsible for achieving your goals. But the same holds true for those Hollywood types who have their own Personal Trainer. And if they can do it, so can you.

Diet Water? Get Real

2009-11-10T18:00:00.000-08:00

Among the numerous products available promising to help slim your waist is a bold new concept - bottled diet water. Diet water? Water, the naturally occurring compound that accounts for the vast majority of composition in all organic matter, is totally void of caloric content in its ordinary state. So how does one take an abundant naturally occurring compound that contains zero calories and make it "diet"? Actually it's quite simple - marketing.

Bottled water is the world's fastest growing beverage industry sector valued upwards of $46 billion annually. In 2004, global consumption of bottled water reached a staggering 154 billion liters, or 41 billion gallons. Americans, alone, accounted for about 26 billion liters, making us the world's leading consumer of bottled water. And with over 150 different bottles waters on the market, beverage companies had to come up with a new sales pitch in order to gain a competitive advantage. Hence, "healthier" water products.

The multitude of enriched and vitamin fortified waters from numerous major beverage companies are targeted at the health and fitness enthusiast. Among these new chic waters are products claiming to promote weight loss. Jana's newest product, Skinny Water, makes the claim that it blocks the absorption of carbohydrates, increases metabolism and makes you feel less hungry.

Scientists at Jana add an ingredient to their water (water that comes from an artesian well in Croatia) identified only as Super CitriMax. Jana recommends four bottles daily to be consumed 30 minutes before meals. Jana's only claim that can be truly substantiated is that it reduces hunger when consumed 30 minutes before mealtime - although, the same claim can be made of water that comes from the tap or any other source of water.

Jana's advertising cites proof of its claims based on the results of a study conducted at the Georgetown University Medical Center showing that after eight weeks, users experienced an average weight loss of 10 pounds. When contacted for a story airing on WPIX-CW11, in New York, Dr. Harry Preuss, the lead researcher in the Georgetown Study said, "I hate to talk about Skinny Water because I really don't know much about Skinny Water." In fact, Dr. Preuss' research didn't investigate Skinny Water, only hydroxycitric acid, the active ingredient in CitriMax. However, The Journal of the American Medical Association published a separate study with a larger group of concluded users of CitriMax experienced no significant difference in weight loss compared to a placebo.

Other designer waters claiming to promote weight loss add stimulants to their bottled water. Stimulants can sometimes be effective at reducing appetite. Among their many drawbacks is the very hungry appetite that you are left with in the evening as the stimulant wears off. Another side effect is the moderate to sever disruptions in one's sleep patterns that often occur as a result of taking stimulant drugs. Stimulant drugs disturb your body's homeostasis and prevent you from getting the appropriate amount of sleep. This causes your Leptin levels to be out of balance and your appetite will actually increase while your metabolism is slowing down.

The intention here isn't to single out any particular brand or product, but to address the issue of water products that include ingredients other than H20. A good rule of thumb - if what you're drinking has an ingredients list on the label, it's probably not the best choice. Beverages are one of the easiest ways to rack up excess calories throughout the day.

With so many weight loss products on the market promising a quick fix, it's all the more important for everyone to be skeptics. There is no path to fitness and well-being that bypasses hard work and a commitment to change. By drinking water without any additives you ensure that you stay properly hydrated, minimize your intake of empty calories, keep your appetite regulated and minimize "bored" snacking. The best additive for drinking water is probably an ice cube. There is some research that suggests that drinking water at cold temperatures can cause the body to expend calories in order to raise that temperature of the cold water to one more suitable to our bodies. Now, that's diet water.

Pete Piranio, BS, CSCS, Owner of Fitness Together and Piranio Fitness Systems, Inc is a Certified Strength and Conditioning Specialist, from the National Strength and Conditioning Association.

For more information, check out www.fitnesstogether.net.

Don't forget to request your Free DVD and information packet at: http://fitnesstogether.net/milwaukee-woodbury-mn-personal-training-programs.html

Overcoming Your Fear Of Exercise: Especially For Seniors And Beginners

2009-11-07T17:59:00.000-08:00

Fear of exercise can be a problem for beginners or seniors who haven't made exercise a part of their daily lives. Seniors especially may have the mistaken idea that exercise is something that young people do not older adults.

The fact is that seniors should make exercise an essential part of their lives, because it's that important to their health and quality of life. Fear can be overcome with a little bit of education and a willingness to try new things. Here some common fears that many people have : Joining a gym Joining a gym can be intimidating if you've never been to one before. Try taking a friend or family member with you the first couple of times you go to the gym. Talk to a staff member and ask them to show you around and explain the layout and equipment used. Sign up for a personalized workout schedule suited to your goals and fitness level.

Buying Exercise Equipment

If you are buying equipment for working out at home, the choices may seem overwhelming. Consider price, location within your home, and goals when purchasing equipment. When starting out, it's a good idea to use just a few pieces of equipment or none at all. You would be surprised how many exercises you can do effectively without any equipment. An exercise mat and maybe a few pounds of dumbbells would be a great start. As you gain fitness and confidence in your routine you can always gradually add equipment as you see fit.

Working Out

Working out can be a confusing thing for many simply because they don't know what exercises to do, or how to do them. If you are a complete beginner you have some options: You can buy books or DVDs on exercise and fitness which illustrate how to do various exercises; you can check books and DVDs from your local library; you can ask a gym trainer or personal trainer to show you how to do the exercises. The main thing is to make sure that you know how to safely perform an exercise before you do it. The above resources can help you learn how to work out properly without injury. Also, consider wearing comfortable clothing and a good pair of shoes to work out in. You want to be able to move freely and as comfortable as possible.

Afraid That Exercise Will Hurt

As long as you pay attention to your form as you exercise, which includes having good posture and concentrating on the movements, you shouldn't worry too much about injury. When doing weight lifting the main thing to consider is the amount of weight you are using. Obviously, starting out with very light weights and gradually working up to heavier weights is essential. Warming up with light exercise such as walking on a treadmill, or jogging in place can help reduce the amount of soreness you may experience. The only other concern might be some muscle soreness that might happen if you do happen to use a little too much weight or too many repetitions in your exercises. In that case, all you need to do is to cut back a little bit on the repetitions or the weights the next time. Muscle soreness at first is sort of a good thing. It means that your muscles are glad to be working again.

Afraid To Make Mistakes Or Look Stupid

Once you set foot in a gym, you might look around at the various gym members and think that you'll t look dumb as you try to master the equipment. Having a staff member or trainer to walk you through your routine can help you here. Even a workout buddy who has more experience than you can be at your side to make sure you are doing the exercises correctly. If the exercise seems too complicated, just ask to try something different to take its place. As you get more used to being at the gym you can try other equipment as you gain confidence.

Afraid You'll Injure Yourself By Doing The Wrong Thing

Before you begin any routine of exercise, be sure of what your goals are. Maybe you are trying to lose some weight. You would then concentrate more on aerobic exercises. Or, maybe you want to gain a little more muscle to help burn some fat. Then, you would include weight and resistance type of exercises. Most people will use a combination of the two depending on their goals. Consulting with your doctor is a wise step to take as you plan out what you are going to do.

The bottom line is to create a program that you can live with on a day-to-day basis. You don't have to start a complicated routine to begin with. Get some assistance in setting up your first program; either from the previously mentioned books or DVDs, or from a personal trainer. Start out small and increase your workouts over time. If you take the time to plan your workouts you shouldn't have any fear of exercising. The benefits to your overall health and wellbeing are worth the time and effort.

My name is Dave Tabern. I have a degree in education with a minor in physical education.

I believe that exercise is important for people of all ages, especially for older adults.

For more information and tips about fitness and health please visit: www.fitness-for-fifty-plus.com

Getting Fit Before Getting Fat - I Mean Pregnant

2009-11-05T17:55:00.000-08:00

There are so many benefits for having your body in shape no matter what phase of life you are in. However, Looking back I can see how beneficial working out was before I got pregnant. My real motivation at the time was to look good in my wedding dress because I was getting married! Little did I know that three months later I would be pregnant.

Being fit before pregnancy gives your body a great head start before encountering all the changes and challenges your body will go through over the next 9 months. It also does wonders in helping you out with the after math of giving birth to that beautiful new baby. Carrying a child in your body will be probably the most challenging as well as most rewarding experience you will ever encounter. Be ready for it!

The wonderful thing about being fit and holding to a good diet before you are pregnant is that you will be in a good routine and will have built good habits for when you are actually are carrying that little bundle of joy. One of the hardest things about eating healthy and working out is getting into the habit!

Working out before pregnancy obviously has all the benefits that you would see anywhere for just plain working out. However, sometimes that extra motivation of wanting your body to be a vehicle for bringing a new life into the world is great for motivation. The truth of the matter is that when you are pregnant you will gain wait! Why hold on to that extra 10 pounds when you know that more weight is on it's way! It will help you greatly after the pregnancy if you don't have weight added on top of what you accumulate with the baby.

Get your metabolism on your side! building your muscles and eating healthy will put your body on your side and you may not have to work quite as hard to only gain what is healthy for your body to gain.

Your core strength is very key when carrying a child. You must be very careful when working out those muscles while pregnant so why not get them in shape before hand. It greatly reduces the risk of pulled muscles in your back as well your abs as that baby bump will constantly be putting more strain on your body.

Being healthy and fit is a lifestyle that you want to embrace no matter what season of life you are in. It improves your quality of life as well as self confidence. Whether you are trying to conceive or if pregnancy is just something that may just happen, you want to be caring for your body. The great thing about knowing that you are looking forward to being pregnant is that you are also looking forward to motherhood. It causes the purpose of your fitness to go beyond yourself and think about that new little human being that you will be bringing into the world. It also causes you to want to be a mom to the best of your abilities. Eat healthy and work out and you will find your pregnancy much more enjoyable.

Annie is passionate about every aspect of exercise and fitness. She feels that if you keep your workouts fresh and fun you will continue to work out. If you are looking for an intense home work out to use before getting pregnant she suggests trying out the Insanity Workout by Shaun T, or theSlim in 6 Workout for ladies.

Always Make Sure to Relax After You Exercise

2009-11-01T17:54:00.000-08:00

A San Diego fitness center will offer you tons of things that you may not find at a local gym. A great way to add variety into any training program. Also a fantastic way to change your life and become healthy. Compare several different fitness centers when you begin looking into getting into the best shape you've ever been in.

Fitness centers like to offer many specialized classes you may not see in a gym or even a health club. One example is a boot camp, which is a fantastic way to start a workout program. Short and sweet is what you could call a boot camp. Lasting from four to six weeks you will see some of the best results ever experience from a workout program.

Also another example is a boxing class that you could take at certain San Diego fitness clubs. These boxing classes can see you burning about 800 to 1, 000 calories in only one hour. A great way in which you will work on toning your body and building up endurance as well. Also a very fun and tough way in which you can challenge yourself.

Offering many specialized classes that can range from beginning step classes to Pilates. Or for certain age groups even, senior's classes or other choices can be found at a fitness center. The choices that you have can be outstanding and help you in succeeding those goals you've always wanted to reach.

Some fitness centers will even have a spa in them. Which means you can also focus on relaxing and get a treatment or massage after working out. There are so many programs that can be found at a San Diego fitness center that you may not even know what to do for the day.

You can even find fitness centers that are not coed, so if you feel a bit nervous with guys around look for a girls only fitness center. Hire the use of a personal trainer or see if they are included in the monthly membership fee. Adding in a personal trainer will allow you to reach goals and become more motivated. A good personal trainer will set up a workout program that they can make just for you. It should include cardio, weights, and a nutritional program for you to follow.

The combination of following the program they set up with eating the right way may be the perfect way to lose the weight you've been hoping to get off. To find out specifics about those San Diego fitness centers near you visit the web sites first.

Ask what is all included in the monthly fees and see what kind of classes that fitness center offers to you. Find the one that will offer you the best benefits for the cost.

When you've picked a few choices that you think you would be interested in joining go and visit that fitness center. Make sure you don't join the first one you visit, and ask to see if any of the ones you visit may have a special for signing up. See what is included with the membership fee that you pay, and if you will have to pay extra for any classes.

After you've narrowed down to a few San Diego Family Fitness Center choices, head into that location and visit it in person. Don't sign up with the first Club Fitness Center you stop at though. Check to see if any of them have a special if you sign up for a membership too.

The Best Exercise to Get Rid of Cellulite!

2009-10-31T18:22:00.000-07:00

The Best Exercise to Get Rid of Cellulite!

What is the best exercise to get rid of cellulite? The fact that you're searching for exercises to get rid of cellulite shows you're smarter than most women. Far too many women fall for scammy cellulite products and creams which don't do anything to reduce cellulite. A highly targeted exercise program is by far the best way to get rid of cellulite. In this article, we'll discuss the best exercise to get rid of cellulite and why.

First of all, "cellulite" is just a word. It's a made up term to describe the orange peel look many women have on their thighs and butt. Many marketers claim its a collection of toxins, excess water, or poor circulation. This is all totally false. Several clinical studies have shown its identical to any other fat.

The Best Exercise to Get Rid of Cellulite

The reason exercise is the best way to get rid of cellulite is because it helps to tone the muscles and skin in the problem areas. Fat is very soft, and it bulges through the connective tissue under the skin. Muscle is much harder and holds the skin taught. It also helps increase metabolism and burn fat even while at rest. In combination with some specific dietary changes, it can regulate harmful hormones, and tighten the skin in the problem areas as well.

Rather than relying on cardio exercises like running and biking, you should focus on resistance training. Resistance training targets the specific muscles under the cellulite fat. It also burns more fat than cardio and can improve body composition. A highly targeted resistance training program will outperform a cardio program any day. Plus, while it does burn fat and calories, it also tones and tightens your thighs and butt, which is always a plus.

The Best Exercise to Get Rid of Cellulite

The best exercise to get rid of cellulite will depend on your specific problem areas. Women suffer from cellulite in different spots, so there will be different exercises that will be most effective.

Author: Aaron Landry

Article Source: http://www.articlealley.com/article_1210990_23.html

Yoga Body Fitness - When The Body Meets The Mind

2009-10-29T12:30:00.000-07:00

Yoga body fitness is gaining more prominence as it claims to be refreshing and relaxing. It is appropriate for relaxation and offers great time to pray or meditate. This is the reason why yoga body fitness is found to refresh mind and body enhancing the spiritual strength when practiced daily.

Yoga benefits one`s personal life and also in overall health by cultivating a straight channel between mind and body. Although yoga experts may impart the art of yoga which develops well-being and optimal health, one should keep himself in accordance with yoga body fitness, having a natural diet, regular exercise, plenty of fresh air and keen mental awareness.

Yoga body fitness has gained high popularity as it is found to bestow blissful life. Today, with the busy hectic schedule and stress, it is a compelling persuasion to initiate yoga as a daily routine. A healthy body instills heightened confidence, healthier relationships and the better physical appearance assists in being active the entire day. Moreover the spirituality makes a person more philosophical and helps in comprehending the world with better awareness. Yoga body fitness deals with various forms of exercises based on the philosophy that combines and connects physical and mental components. These exercises improve the overall life.

Yoga body fitness deals with simple and plain breathing exercises and body movements. These are time tried and tested exercises that enable addressing numerous health maladies such as weight gain. Yoga body fitness refers to a practice that is safe and can be easily incorporated into any of the existing fitness regime. Yoga equipments are offered by numerous providers such that using the yoga cushions or mats one can comfortably practice at home. The equipment is designed keeping in mind the need for comfort and space while maneuvering your body in various poses. The equipment assists in performing the exercises perfectly and is available in affordable prices.

Yoga body fitness involves both mind and body, making the body strong and flexible. On the other hand the calming of mind gives more energy. Even students find performing yoga exercises to be relaxed and energized. Yoga body fitness is accomplished successfully only when the postures or exercises are done steadily and in a slow motion. A yoga performer should stay focused as well as relaxed while performing exercises. Caution is required from not injuring yourself or damaging some muscle. Yoga requires entering any posture gently and repetition of asana is not recommended. You should begin with preliminary exercises and then stretch to left, right and bring a balance between mind and body.

Yoga exercises can be done regardless of ages and also can be altered to suit physical conditions. A trained instructor can tailor your exercises depending on your needs. Yoga body fitness is recommended as it keeps the mind and body completely stress free. These fitness exercises relieve stress and augment body strength, besides being flexible. Conversely, yoga cannot be considered to be the replacement for all other physical exercises. Hence practicing cardiovascular exercises also helps in keeping your weight down and in maintaining a fit heart and body.

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Roberto Sedycias works as IT consultant for http://www.polomercantil.com

Walking 10,000 Steps a Day -- FAQ about How to Do It

2009-10-27T12:27:00.000-07:00

Here are answers to Frequently Asked Questions -- an FAQ -- about how to walk 10K steps/day.

Q. "How can I make sure that I am walking 10K steps/day?"

Get a good pedometer or step counter, attach it to your clothes as soon as possible when you awake, and wear it until you retire for the day.

Q. "How can I avoid overheating when walking on hot days?"

Wear clothing made from a perspiration-wicking material instead of cotton.

Q. "How can I avoid foot problems, given that walking 10K steps/day is about five miles per day?"

Buy a good pair of shoes from a specialty store. Sales people for mass merchandisers typically do not have the expertise required to help you get the right shoe for the degree of your foot pronation.

Q. "How can I walk 10K steps/day, given my busy schedule?"

Park as far away from retail stores' doors as possible. Walk during at least part of your lunchtime. Walk before or after work with your partner, children, or grandchildren. Get a cordless headset so that you can walk during teleconferences. Walk around your living room during TV commercials. The list goes on and on!

Q. "How can I find others with whom to walk ... or at least to "compare notes" or commiserate?"

Check the bulletin board at your local grocery store. Look in your local free newspaper. Use a search engine to find a walking group through the Internet; the group could be local or virtual.

Q. "How can I reach 10K steps/day, given that I only walk a few thousand steps daily now?"

Get and follow a good 10K-steps/day program.

Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to http://www.SpryFeet.com/Reports/, you can get FREE his special report about eleven programs to help you reach and sustain walking a very beneficial 10,000 steps per day.

How to Burn Fat Without Drugs Naturally

2009-10-25T12:25:00.000-07:00

Is it on the cards to cover a six drove and not be present in the sphere of top mean condition? Rebuff. Six drove abs are the exemplification of being healthy. As soon as you realize someone with abs, you know they are enthusiastic to a wellbeing and fitness lifestyle. You know for the reason that it takes serious assurance to pick up washboard abs. The source to since your abs is diet; workouts on your own are not a sufficient amount.

While you possibly will step up your strength and fitness through expenditure hours in the sphere of the physical education building, your abs possibly will still hang about hidden. This is for the reason that the foods you are ingestion are stored having the status of fat around your stomach. Fat is stored around your abs in the sphere of a first-in, survive unfashionable method. This income it is stored around your abs leading and is the survive to leave. Diet is the source to getting liberate of stubborn stomach fat.

Diet intended for Fat Burning

It makes feeling with the aim of you need the true diet to lose burden. Start it with foods with the aim of you ought to not chomp. These foods include low glycemic carbs, baby, oily foods and you ought to prevent alcohol.

Kick-start Your Diet table

With all the diets unfashionable near, it possibly will take you particular period to decide which is top intended for you. This is rebuff argue to delay getting on track. At this point are four things you can true at present, these days to pick up on track down fat.

1. Eliminate ashen foods. Not picking' on ashen foods, but nearly everyone of them are processed or else calorific carbs which are quickly converted to fat.

2. By-pass fast food restaurants. This one's at ease. If you don't cover to pick up unfashionable of your car, at that moment alacrity on by.

3. Bring to a halt your portions in the sphere of partly. This is especially real as soon as ingestion unfashionable. In the sphere of piece of evidence as soon as ingestion unfashionable, you can chomp a third of the portion.

4. Consume 4 to 6 meals a calendar day.

Near are many diet books crammed with pages and pages of in a row. Single command probably operate intended for you. However, making these trouble-free changes are a sufficient amount to set out since important results true away.

Top Foods to Burn Fat

We all know with the aim of particular foods are better than others intended for us. Near are particular foods with the aim of may well be present considered super foods with the aim of command in point of fact help you in the sphere of your quest intended for flatly six drove abs. The 12 foods you ought to chomp are almonds and nuts, beans and legumes, spinach and developing veggies, dairy, instantaneous oatmeal, eggs, washout and rest meat, peanut butter, bottle green lubricate, in one piece grains, add-on protein powder and raspberries and other berries. This slant comes from the Abs Diet by David Zinczenko, Editor-in-Chief of Men's wellbeing magazine.

Each meal ought to include by the side of smallest amount 2 from the slant. You can chomp having the status of many having the status of you would like, for the reason that the supplementary super foods you chomp, the better your results.

Planning - The Missing Ingredient

Single fundamental element of a booming fat loss table with the aim of is missed by many is planning into the future. Has this happened to you? You start your inexperienced diet with important enthusiasm lone to pick up a a small amount of days into it and locate with the aim of your cupboard and refrigerator are drain. A booming curriculum takes planning and with no it, your results command be present sabotaged. Start with completely stocking up on the top foods and remove the in the wrong foods from your partnership. This step is essential to your winner.

How Does drill Fit in the sphere of?

While diet is the source to six drove abs, it is not a sufficient amount. Drill with the aim of stimulates muscle growth and puts your body into a mode someplace it burns fat intended for fuel is in addition crucial. Interval training is the solution. Interval training consists of fleeting intense workouts performed three days a week with a calendar day or else two of put in the sphere of concerning workouts. Interval training is performed by liability a fleeting, intense interval by the side of close to your most effort followed by a longer put interval. This sequence is repetitive eight to ten time. Interval training on the treadmill is a important way to pick up on track. Warm-up intended for two to three minutes by the side of a low intensity level. At that moment step up alacrity of treadmill so with the aim of you are by the side of in this area 80% to 90% of your most effort intended for thirty seconds. Decrease the intensity to 20% of your most intended for two minutes. Go over this sequence eight time.

Organize you really poverty flatly six drove abs? Mingle diet with super foods and interval training to burn fat. Soon your abs command re-appear and you command start receiving good wishes on your wellbeing and fitness (i.E. Your six drove abs)

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Weight Loss - Combining Diet and Nutrition

2009-10-24T12:22:00.000-07:00

There are many new products on the market each day that promise their users immediate weight loss. However, the best method to achieving noticeable results remains to be a combination of diet and nutrition to ensure that the body is able to process nutrients and operate at a functional level. There are safe ways to lose weight, and that is by watching what you eat and working at some type of regular exercise program.

This leads to a healthy, gradual level of weight loss. The first step to seeing real results with your weight loss program is to figure out what you are eating at the moment that isn't working. Keeping a food diary can be a great way to see how all the little parts of your diet add up, and see what areas of nutrition that you may be lacking in. Many people are quite surprised when they add up the little snacks during the day that may seem like nothing. An extra 100 calories here and there does add up to a lot of potential weight gain. Becoming aware of this is the best way to start off a new diet program. Drinking plenty of water is one of the most important, yet overlooked tips towards weight loss and overall nutrition. Many times people confuse hunger with thirst, leading them to eat when what they really need is simply a glass of water.

This will help fill the stomach, making a person's hunger cravings not as intense. Another trick along these lines is to eat a water-based soup at the start of any meal in order to fill up the stomach, yet still provide vital nutrients with a clear, vegetable-based broth. Hot tea or other warm beverages are healthy and help with overall feelings of fullness in the same way.

Eating smaller, well balanced meals throughout the day rather than three heavy meals can also help a person eat less overall. For weight loss purposes, it's better to keep the body's metabolism running high with small boosts of energy throughout the day in the form of small meals. This leads to better overall nutrition and can keep a person feeling more satisfied, rather than needing to binge after not eating all morning. By following a few of these basic tips, achieving weight loss and increasing nutrition and fitness levels can be a very simple process.

Michael Crane writes about a variety of topics including personal training and fitness consulting. You can visit Michael by going to his website: http://www.fresh-start-fitness.com. Michael and his team offer the highest quality in home personal training service in the MD, DC, VA area on any budget. At Fresh Start Fitness, your first session is FREE! No commitment.

Fibromyalgia and Exercise

2009-10-23T12:21:00.000-07:00

The most effective treatment for fibromyalgia is exercise. Which seems totally weird, because most people with fibromyalgia hurt worse and are more fatigued after exercise, and they may feel that way for days. The key is the right amount of the right kinds of exercise.

If you are new to exercising within the constraints of fibromyalgia, it may be helpful to enlist the help of a trainer, physical therapist or exercise physiologist to design a program specifically for you. Every person with fibromyalgia has a different exercise capacity, so you need an individualized program.

Another important concept related to exercise is your "baseline." Each person has a different baseline. It is the level of exercise that you can maintain over time. It does not mean that you are pain-free, but that the pain doesn't interfere with your lifestyle. You also need to remember that you'll always have good days and bad days. You don't stop or reduce your exercise because of a bad day. (Although you may reduce it for a while if you have a bad flare-up that lasts days or weeks.)

Exercise training for someone with fibromyalgia begins with stretching. Stretching reduces the stiffness and keeps ligaments and tendons from shortening over time. Stretching should be gentle and it should feel good. It is usually a good idea to warm your muscles with mild aerobic activity, such as walking, for a few minutes before stretching.

Daily low-impact, gentle aerobic exercise is the next step. Aerobic exercise has tons of health benefits. It specifically helps reduce fibromyalgia symptoms because it improves flexibility, causes your body to release endorphins and other happy chemicals and reduces stress. Walking and bicycling are excellent low-impact exercises. It is important to start at a level suitable to where you are and increase your level of exercise slowly. If you get fatigued after five minutes of walking, start there and increase your time by a minute or two every week or two.

Some activities are especially good for fibromyalgia. Water aerobics and swimming are wonderful. The buoyancy of the water supports your sore muscles and allows you to exercise with less pain. Swimming has a double benefit of gentle stretching along with aerobic exercise.

Tai Chi and Qi Gong and Yoga emphasize slow, gentle movements that are ideal for people with fibromyalgia. All three exercises include breathing and focusing, which decrease stress. You also learn to be aware of your body and learn to recognize signs of stress.

Pilates is another exercise system where you work with your body, stretching and toning it. Pilates is a non-weight bearing exercise, like chair aerobics. It is a gentle way to tone your body, and gentle is the word for exercising with fibromyalgia.

People with fibromyalgia can add some strength training slowly as they build up exercise tolerance. Resistance bands provide plenty of strength training for a while. Strength training must be undertaken carefully and gently, and it might be wise to get help from an exercise professional before adding it. There are many benefits to strength training, and it could be a very beneficial addition to your exercise, especially when you are feeling well.

Whether we are talking about exercise or sleep, pacing and routine are important if you have fibromyalgia. Going to bed and getting up at the same time every day helps with sleep. Exercising at the same time every day helps with exercise. Your body begins to respond to routine.

Exercise must be paced, too. That means starting at a low level, increasing gradually, and incorporating rest into your routine. You exercise, then rest, then exercise some more. Over time, you can shorten the rest periods and/or lengthen the exercise periods. Rhythm and pacing make a big difference in how much exercise you can tolerate.

It is recommended that you consult your doctor before starting any new exercise regime.

To find out more on why exercise can be so beneficial please visit http://www.FibromyalgiaNaturalRemedies.com.

Weight Loss After Menopause Secrets

2009-10-20T12:20:00.000-07:00

Weight Loss After Menopause is a problem that plauges women all over the globe. It has been shown time and time again that as you age it become's harder to lose weight.

This is for a myriad of reasons including a decrease in metobolic rate, lower production of hGH(Human Growth Hormone) and for women Menopause.

Many experts including The Mayo Clinic agree with these changes. They Say "Inches tend to accumulate around your abdomen, rather than your hips and thighs." This is related to the menopause process more than the other factors.

Recent research has proven that nearly 90% of women at a menopausal state between 40 and 55 gain weight. This is a very high number an can be seen as because most women do not know how to deal with these changes.

From my research over time I have found the biggest way to maintain your weight or even to lose weight over this period is to mix up your routine. Find a Flexible diet plan that can really focus on the hard times. Weight Loss After Menopause is never going to be ease. But who says anything in life is.

Exercise around the abdominal region is also very important to keep a slim figure. So different trainings can be found for this.

Remember that Menopause is a natural process and it there is nothing wrong with it. The most important thing is to make sure your body is recieving the correct nutrients. Vitamin D and Vitamin E are very important and I suggest using quite large dose's over the Recommended as they seem to help while you are coming out of the Menopause stages.

I suggest finding a Diet that has been proven that fits your lifestyle as it is important not to stress yourself out in these challenging times. Best of luck with Weight Loss After Menopause.

My name is Stephanie and I run a website on Menopause. I have tried everything and have found a Diet that worked for me.

http://MenopauseWeightLoss.info

Can Drinking Milk Help You Lose Weight?

2009-10-19T12:48:00.000-07:00

Milk may help you lose weight. Maintaining a normal body weight may be difficult but is an important part of diabetes management. Some studies have shown, that a calcium-rich diet may help some people (that have Type 2 diabetes) lose some weight. You no doubt have read at one time that milk will make you stronger, maintain good bone structure, help you sleep better, help fight cavities, etc. But can it also help you lose weight?

Recently a group of researchers in Israel have asked this question. They are trying to figure out if consuming calcium in dairy foods would have an effect on weight loss among over-weight people. Although some data is not totally conclusive, a growing number of studies suggest that a diet rich in calcium helps prevent obesity. One study showed that people who ate two servings of yogurt per day for a year more than doubled their calcium intake and lost some body fat. And there are some experts that think dairy foods may have an important impact on diabetes risk factors (especially obesity) since obesity and diabetes have become more common over the past 25 years. And drinking less milk may have been a factor. But that doesn't mean drinking more low-fat or non-fat milk and eating low-fat dairy products can help people lose weight, or does it?

Researchers studied the health information of about 250 people (average age of 55) with diabetes, which were already taking part in a study to compare three types of diets. They could choose the type of low-fat dairy products they ate or drank. After 6 months, the results showed that eating more low-fat dairy foods helped overweight people with Type 2 diabetes lose weight - even though that had consumed more calories and fat.

The group with the highest calcium intake lost an average of 8 to 9% of their starting weight. The group with the medium calcium intake lost an average of 7 to 7.5% of their starting weight. The group with the lowest calcium intake lost an average of 6 to 6.5% of their starting weight.

Like all diets, the researchers also stated that a diet like this is difficult to maintain for a long period of time. They suggested that overweight people with Type 2 diabetes, may be more successful on a diet that offers a variety of low-fat, tasty dairy products and larger portions, since they may be more likely to stick with this type of diet. And low-fat dairy products offer more nutritional pluses than other types of animal protein, since they are lower in fat and higher in calcium content. So low-fat milk, yogurt and cheese may help you lose weight.

But before you jump into a high dairy diet like this, consult your doctor since these types of diets have been reported to have some negative effects. One study suggested that taking more than 1,500 milligrams of calcium per day may be linked with the possibly of increased prostate cancer. And there has also been a question on whether or not there may be a risk factor in the development of breast cancer. But one study showed no such relationship.

So the best thing you can do is work with your dietitian or a diabetic team to lay out and identify the best eating plan for you. And don't forget, portion control is very important since even low-fat dairy products can be high in calories.

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Can Drinking Milk Help You Lose Weight?

2009-10-18T12:48:00.001-07:00

Tummy Fat is Ugly and Puts You At Risk For Many Health Issues

2009-10-16T12:44:00.000-07:00

Did you know that the vast majority of people in this day and age have additional abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

Big stomach, visceral fatHowever, what most people don't Take in is that additional abdominal fat in particular, is not only ugly, but is also a hazardous risk factor to your health. Scientific exploration has clearly determined that although it is unhealthy in general to have additional body fat throughout your body, it is also particularly risky to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

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The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly expand the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Excess belly fat has been associated in studies with higher levels of C-reactive protein (CRP), an indicator of inflammation within the body that can lead to heart disease.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your system on a consistent basis.

If you care about the quality of your life and your loved ones, dropping your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat?

Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The primary thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a individual study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made fine progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Right now the important thing to realize is that solely any old exercise plan will not necessarily do the trick. The majority of people that attempt getting into a first-rate exercise routine are NOT working out effectively adequate to really stimulate the loss of Tough abdominal fat. I see this every day at the gym.

Most people will do your standard boring ineffective cardio routines, hurl in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for dropping their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

Learn the Truth about Losing Your Stomach Fat For Good

The entire solution... All of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most of use strategies for losing your tough abdominal fat, so you can get do away with of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... It is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply these strategies. If you apply it, the results will come. It's really that simple.

The only reason nearly everyone people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

Burlington Boot-camp Workouts For Girls

2009-10-15T22:53:00.000-07:00

The Burlington exercise boot camp for women is not for everyone. Mainly because is could be SOLD OUT. In fact, these camps are in such demand that they sell out many times within 48 hours. So you can see the need for speed in registering, and ensuring your spot in the camp.
The discounts that are available are hard to resist, so be sure and take advantage of one of those. There are many very appealing features to the weight loss boot camps. It's done in a group setting, giving you the chance to give and receive support from your new friends who are attending, and they give you a pre-camp evaluation, and then a post-camp evaluation for a progress check.
Some of the benefits are increased strength and stamina. Very noticeable improvements in self-confidence and overall physical well-being. They supply you with four weeks of fun with they types of activities that are designed to help you reach your goals. Plus, a loss of inches and a firmer body.
One of the greatest benefits of the Burlington Boot Camp is the nutritional counseling advice. They'll educate you on how to eat a diet that will 'detox' your liver. This in turn will raise your energy level. I'm sure you've noticed people who can eat all day and not gain a pound, while others fear to eat a helping of fries. This is due to toxic livers. A live that's toxic simply can't burn fat as it should.
When your liver is backed up, your body struggles. Your ability to lose weight becomes stifled. You experience a restriction in blood flow as your vessels begin to enlarge. A toxic liver simply cannot burn fat as it should.
When a liver is considered 'fatty', then instead of burning fat like you want, it stores it. The more this condition continues, the worse your condition will be. Your liver can go from being a 'fat burner' to being just a 'bag of fat'. You need a toxin-free liver for regulating fat metabolism. There are many bad symptoms that can occur from an overloaded liver.
Some of these symptoms are fatigue, high blood pressure, mood swings, skin rashes, indigestion, depression, cellulite, weight gain around your abdomen, high cholesterol, and maybe even arthritis and lupus. It's very dangerous to neglect your liver, so this nutritional program is designed to detox your liver, which in turn leads to better health, loss of weight, more energy, and overall better health.
This program is conducted outdoors in the fresh air. They have highly trained professional instructors who know their business and are there to see that you succeed. They understand that not everyone will progress at the same time, nor will they need the same things. Their well-trained eyes will know just what direction to point you in. They leave no-one behind.

By: Johnny Simmona

Article Directory: http://www.articledashboard.com

Women truly benefit from a Burlington boot camp fitness, and because of this, the registrations close nearly as fast as they open. The boot camp fitness to start at 5:30 AM so people who work won't be left out in the cold. The workout is Monday through Friday for one hour a day. And in four weeks you'll feel like a new woman.

Home Pole Dancing: Get Sexier, Fitter And Happier With A Pole In Your Home

2009-10-12T21:48:00.000-07:00

Pretty much everyone knows what pole dancing is, but maybe you did not realize that you can actually pole dance in your own home!

Installing a portable pole in your home is easy and does not require any major installation. You can erect the pole without cosmetic damage to your ceiling, and some poles can even hold up to 220 pounds.

When looking for a pole dancing pole, you must be very mindful that you get the right one. There are a lot of cheap imitation poles on the market that will now hold your weight with your feet off the ground.

No one wants to buy a pole that will not hold up their weight. You would only be able to dance around the pole, but never let your feet leave the ground. Not good!

One of the biggest reasons to own a pole is because of the fitness benefits. You will practice and become better and fitter. So, girlfriend, keep your options open by purchasing a pole that will hold your weight if you decide to hang upside down!

Pole dancing at home is a fun, sexy way to tone your muscles and get fit again. It can also help you bring out that sexy part of yourself!

If you are thinking about home pole dancing as an exercise routine, you need to get all of the true information about poles that are for sale on the market. Make sure you get the right one!

By: DeAnn Norton

Article Directory: http://www.articledashboard.com

Home pole dancing is just the fitness routine that will help you have the body you have always wanted! Stop feeling jiggly, flabby and tired and start feeling SEXY again! Check out the deals on home pole dancing poles.

Things To Look For Before You Buy A Treadmill

2009-10-11T22:46:00.000-07:00

If you want to get a treadmill, you must find one that meets your specific needs. Otherwise, it is going to be wastage of your cash. Some tips are mentioned below that can help you to make an acceptable decision.
Cost
When you decide to buy a treadmill you should always consider how much you can spend on it. A basic treadmill can cost you anywhere between $500 to $1500. Such treadmills offer you the most optimal choice if you only intend to use them for simple walking or running. The most expensive treadmills would easily cost you $3000 or more.
Stability
Try out the machine before you buy it. It will help you in understanding whether the machine provides a smooth or jerky workout- the latter being quite uncomfortable. In case, you do find it to be unstable ; you can skip over the machine and try out the subsequent one. An ideal treadmill should provide sufficient support for your workout.
Features
Treadmills today, come with a variety of features to suit individual needs. Ideally you should first decide on the features you personally require before buying the machine. Some treadmills allow for adjustment of the incline speed. Some may have additional features such as pulse monitor or a bottle rack. If you require music for your workout sessions, look for one which allows you to plug in an additional music device.
Noise
In case you would like to keep your treadmill in your bedroom, you should make sure that it does not make a lot of noise. Treadmills that are very loud are acceptable only in case you have separate gymnasium.
Space
If you're purchasing the treadmill for your house, you need to think about the space implications. Check if the treadmill of your choosing fits in the given space. If there's a space crunch at your house, opt for treadmills which can be folded.
Manual or Motorized
An automatic treadmill is ideal for those looking for an intense workout. People, who require the machine for their daily walk, should go in for the manual treadmills instead. The latter types of treadmills are also easier on the wallet as opposed to their motorized counterparts.
Folding or non folding
Folding treadmills as debated earlier are ideal for smaller spaces. These machines can be folded easily into peanut size and seldom pose any storage issues. Non folding treadmills do create space issues but are relatively inexpensive.
So, if you are prepared to take a position in a treadmill, make sure that you keep the above points to consider in mind to help get improved value for money spent.

By: Elizabeth Langworthy

Article Directory: http://www.articledashboard.com

To know more about Treadmill Reviews and Treadmill Workouts visit: www.treadmill-online.com/home/

Fitness Tubes - Tips On How To Use Fitness Tubes Properly

2009-10-10T02:39:00.000-07:00

Fitness tubes are made of very solid elastic material. They can cause a lot of damages, even hurt you badly if they are accidentally released during the workout. Here are a few practical safety tips.

1. Only use steady objects - With workouts where fitness tubes have to pass around objects like poles, chairs etc., make sure that these object are steady enough and that there is no risk of them collapsing during the exercise.

The same applies to exercises that require you to attach the band to a hook on the wall. You should make sure that the hook is solidly fixed before you attempt the workout.

2. Avoid Heat, cold and sharp objects - Heat and other abnormal conditions will quickly damage the elasticity of the latex band and reduce its effectively and even cause it to break during the exercise.

Another thing you should be aware of is the fact that old and worn out bands can easily break. This doesn’t happen very often but it’s nevertheless a real risk.

You should therefore, as far as possible only use relatively new tubes. Or at least before starting out, you should check out the condition of the elastic tube.

3. Keep the door closed - If you are exercising indoors, make sure that the door is properly closed and that nobody will walk in by accident and cause you to lose control over the elastic band.

4. Don’t overstretch the band. Typically most elastic bands are made so as to not exceed a certain threshold. As a matter of principle, you should never stretch the cord over 3 times its normal length.

Properly used, fitness tubes can allow you to effectively build muscles. Because they are so versatile, you can take them with you everywhere you go and still use safely them.

By: JP Davis

Article Directory: http://www.articledashboard.com

Discover how to get fit in just 10 minutes a day with the Ten Minute Trainer program at www.10MinuteWorkoutProgram.com today.

Also, be sure to read these inspirational Ten Minute Trainer reviews.

Gym Programs Exposed - How To Get Fit From Home Without Expensive Gym Memberships

2009-10-09T02:36:00.000-07:00

Working out with gym programs is an important part of staying fit and looking good. In today's society it is important to look good, as many people treat you differently if you do not. Many people seem to think you are sick, or that you are disabled if you are overweight, which is why they will take pity on you. Whereas other people will just think that fat people are lazy or consider them to be slobs. The truth is that overweight people do not want to go to gym for this very reason. People look at you differently, or stare when you run on a treadmill, and they might even say things behind your back.

This is why you will be glad to know that you can lose weight with gym programs at home. If you want to work out, but find it difficult to go to the gym, then it is best for you to do it at home. In fact, if you want to work out and lose weight effectively, it is also better for you to do it at home. This way you can save on gym fees ñ we all know how expensive they can be.

If you do not know where to start, it is possible for you to go to your nearest gym and ask them to make up a few gym programs that you can do at home. This way they will only include exercises that use the equipment you have at home, or that you are planning to buy. This will make your weight training and fat loss cheaper in the long run. Alternatively, you can find many different programs on the internet that you will be able to use. For these, you will probably need to make a few changes to use the equipment you have.

By: JP Davis

Article Directory: http://www.articledashboard.com

Discover how easy it can be to get fit from home with the Turbo Jam home fitness program at www.TurboWorkoutProgram.com today.

Also, be sure to read these great Turbo Jam reviews.

Flat Abs For Women - Throw Away Those Diet Pills And Get The Body You Want Fast

2009-10-08T22:32:00.000-07:00

Getting flat abs for women is a little bit harder than for men. The reason being is that women naturally store more fat than men. This is due to the obvious fact that women are ment to produce children and NEED to store fat.

The sad part is that women tend to be taken in by all the miracle diets and fat burning machines out there. More money is spent and wasted on trying to find the miracle cure for belly fat. There just isn't one. Why do you think that the diet and fitness industry is constantly coming out with "new" ways to supposedly burn fat?

The methods that they push just simply don't work. I bet you yourself has fallen victim once or twice to all the newest gadgets and pills. If fat could be melted away by taking a pill, obesity would be wiped out.

Getting flat abs for women will require you to give up old eating habits for new ones and to change the way you exercise and think about fat loss. Old habits die hard, but you must learn what works and what doesn't.

Some of you may think that achieving a sexy flat stomach just isn't possible. Maybe you have been pregnant a couple of times. Maybe it's been years since you've been to gym. Maybe you think that you are too old to start a workout routine.

None of these things has any effect on whether you can get flat abs. If you make the decision to start now, you could see results as early as 6-7 weeks depending on how much belly fat you need to lose.

The biggest thing that will prevent you from getting the body you want, is you. Stop procrastinating and doubting yourself. Start believing in what you can do and you will get there.

By: Jenna Dotson

Article Directory: http://www.articledashboard.com

Getting flat abs for women is easy if you have the right guidance. To see how thousands of other women have burned away their belly fat and gotten flat sexy abs, then visit www.exercisesforaflatstomach.com and get started today.

What Is The Proper Way To Get Six Pack Abs

2009-10-07T22:30:00.000-07:00

What is the proper way to get six pack abs without doing a single crunch or sit up on the floor? Well, 21st century ab training has come a long way from neck straining crunches and sit ups which have been shown to be less effective than core strength exercises.

Research has also shown you can work your stomach muscles 25-40 percent harder on an exercise ball than on a flat surface. So forget about doing 100 sit ups on the floor that just strain your neck and back muscles. To get results you need to work your ab muscles just like any muscle and that is anaerobically. This means low reps 8-12 per set. That's right - less strain more gain!

Proper nutrition is as important as exercising

Lifestyle nutrition wise you need to stay away from the 4 white devils whenever possible: sugar, salt, white flour and conventional dairy. Insulin is a fat producing hormone so if you want to reduce the fat then reduce your sugar intake from soda drinks, fruit juice (yes that's sugar water!). If you want juice make a fresh vegetable or fruit juicer from fresh vegetables and fruits. It's very good for detoxing the body and giving the body the vitamins and minerals it requires.

How about diet soda's you say or splenda or sweeteners? Its the same thing, they have artificial sugars in them which are over 200 times sweeter than white sugar. This will make your body think you just gave it a truckload of sugar. Which in return makes your organism produce even more insulin causing weight gain. So anything you see on a food/drink label that finishes in OSE is a sugar and names such as Aspartame, NutraSweet, Sweet N Low, Equal etc. are not something you want to be consuming.

Parasites and fungus love sugar so if you eliminate most of your sugars you will feel and see the difference. Toxins in your body from chemicals, pesticides from food, water and plastics are usually stored in your fat reserves, so try to clean up your that area as well. Every ounce counts!

Good alternative to sweeteners is Stevia (other names it goes by are sweetleaf, sweet leaf, sugarleaf). It's an all natural sweetener that comes in liquid drops and different flavours, both for kids and grown ups. You should only drink water that's what our body is design to drink. How much water?

Weight in Kilograms x 0.03 = water per day in litres
Pounds in weight divided by 2 = water in ounces per day.

Well chosen food matters too

Remember, abdominal exercise alone won't get you strong tight abs. You have to eat sensibly for your own body type on a regular basis. Fat doesn't take a holiday so you can't start and stop, it's a lifestyle commitment! It doesn't mean you have to eat perfectly all the time. In fact you can eat 80 to 85% of time healthy and the rest of the time you can eat those bad foods you crave the most.

Think of the healthy foods you eat 80-85% of time as insurance for the bad foods you take in. You have to maintain your discipline, working out your abs 3 to 4 times a week. People will have days were they will slip up. Be it going out, family gatherings and parties etc., but that's life, no one is perfect so you have to move on.

Hopefully that answers some of questions on what is the proper way to get six pack abs.

By: Hristo I.

Article Directory: http://www.articledashboard.com

The most important person is yourself, so don't let others compromise your well-being. You can find some ab exercises you can do at home by visiting us at www.StrengthTrainingBlog.com. Our health & fitness expert Dom Leste can provide you with all the information you need and answer any questions you have.

The True Science of Weight Loss

2009-10-06T03:39:00.000-07:00

News Flash: You may be eating more calories than you're burning (and if you're trying to lose weight, that's a bad thing!)

What if the amount of food or the choices you put in your mouth could be scientifically tracked, calculated, and make your weight loss the EASIEST NO-BRAINER you've done all year?

No - this is no 'magic pill' advertisement or 4-easy-payments exercise equipment commercial. We're talking about math.

Ugh, right? Who wants to read an article about math! YOU DO!

Wouldn't you rather endure a little math upfront to know exactly how many specific calories your body needs to take in from fat, protein, and carbs to ensure maximum weight loss without any "magic pills", starvation plans, and it all be tailored just for your specific body?

Get a pencil and paper handy, cuz you're about to find out exactly how to do it!

...Or maybe you enjoy fretting about the scale, laying down to button your jeans, or wondering if the entire restaurant is talking about what you're eating behind your back! Of course you don't!

Let's take a look at how much you should be eating!

Warning! Math Alert! I took Math 100 twice in college (that's the most basic, Math-for-Dummies level you can take and I took it twice because I hate math so much and never went to class). Needless to say, I'll accept all praise in advance for figuring out the hard stuff for you!

First, we'll determine the number of calories you need to consume in a day just to live (note the different equation for men and women).

To do this, we need to convert your weight from pounds to kilograms and your height from inches to centimeters:

Take your current weight in pounds, divide it by 2.2, and that's your weight in kilograms. For example, a 150 pound woman would look like this:

150/ 2.2 = 16.181kg

Next, the height conversion. Take your height in inches, and multiply it by 2.54 to find your height in centimeters. Our 150 pound woman is 5'5", that's 60 inches total. She'd look like this:

60 x 2.54 = 152.4cm

Now, let's find how many calories you must consume in a day just to stay alive (Source: What Does Your Doctor Look Like Naked by Dr. Warren Willey):

Male: 66.5+ (13.75 x W) + (5.003 x H) - (6.775 x A) Female: 65.1+ (9.563 x W) + (1.850 x H) - (4.676 x A) W = actual weight in kg H = actual height in cm A = age in years

This gives you the amount of calories you need just to live. That doesn't include the burning of calories during your workout, or tell you how much to eat at each meal! There's a little bit more math to go! Stay with me!

Next, we need to figure out how many calories you burn while lifting weights (and regardless of whether you're a man or woman, if you want the best, healthiest, and most enjoyable way to sculpt your body like Adonis - you should be lifting weights):

.086 (weight lifting variable) x your weight in kilograms x the number of minutes you spend in the gym = the number of calories burned during exercise

So if you're 150 pound person who spends an hour in the gym, the equation looks like this (remember to use the pounds to kilogram conversion above for your weight):

.086 x 16.181 x60 = 352 calories burned

If a pound of fat weighs 3500 calories, you'll need to burn an average of between 3500 - 7000 calories a week to average a 1-2 pound weight loss (the safest amount of weight to lose per week if you want to be healthy!)

That means you need to burn 500 calories a day, on average. You can see we're burning 352 of them in our gym example, so we'll only need to subtract 148 calories from our daily intake in order to meet that goal!

Let's recap real quick:

Take the first formula to find out how many calories you need to live. Then figure out how much you burn in the gym each day. Next find the difference between how much you need to burn each day and what you're actually burning. Finally, alter the figure from your daily caloric intake to match that number.

It's not magic. It's not rocket science. It's simply knowing what goes in and what shouldn't, right?

Are we done with math yet?

Is your head swimming from all the numbers? We're almost done!

Next, we're going to divide up the allotted calories in your day into the three main sections you should be tracking: protein, carbohydrates, and fat.

We're going by the 40/40/20 rule, which means 40% of your calories will come from protein, 40% of your calories will come from carbohydrates, and 20% of your calories will come from fat. This ensures you'll have a proper balance of everything your body needs to shed the weight (and keep it off!)

So, if your daily caloric intake (which we got from that slightly painful formula above) is 1500, you'd divide 1500 by .4 to find how much protein and carbohydrates you'll eat in a day. You'll divide the same 1500 calories by .2 to find out how much fat you'll eat in a day:

1500/.4= 600 calories of your daily intake will be protein 1500/.4= 600 calories of your daily intake will be carbohydrates 1500/.2= 300 calories of your daily intake will be from fat

(Make certain you do these calculations with the actual numbers you came up with earlier!)

Now, just a little more math, and the pain will be over with!  There are 4 calories per gram of both carbohydrates and protein. So we'll divide the number of calories you'll take in today from protein by 4 to see how many grams of protein you'll need to eat:

For our example above, that's 600 (calories) divided by 4 (calories per gram of protein) = 150 grams of protein per day.

The same will hold true for carbohydrates, meaning you'll do the same calculation and have 150 grams of carbohydrates per day.

Finally, there's fat. This stuff has 9 calories per gram of it, so naturally, you'll have less fat in your diet than you will protein or carbs, right? 300 (the number of calories from fat in our example above) divided by 9 (calories per gram of fat) = 33.33 grams of fat per day

What Next, Dr. KnowItAll? Having this information at your disposal is only as good as you make it. What you choose to do with it determines whether you keep the spare tire or lose it for good.

Step 1: Get a food journal. Even a cheap notebook from your local Shop-o-Mart would suffice. Log every single thing you put in your mouth, all the way down to the amount (either in grams or ounces).

Step 2: Log on. Choose a reliable source to get your caloric values from. If you can't write them down from the ingredient list and nutrition guide on the side of the container you're eating from, then use the power of the internet to find out just how much you've eaten. This author prefers CalorieKing.com.

Step 3: Track your results. Use your food journal to track exactly how much you've eaten in each category: calories, protein, carbs, and fat. You'll be able to accurately predict what the scale should say the following week better than the weatherman can tell you the daily forecast!

The most important step in all of this is to be honest. Eating a bag of potato chips when no one else is looking or scarfing down a piece of cake that no one else will ever know about still counts against your daily caloric intake.

Remember, those abs you see in the magazines were made in the kitchen, not the weight room! You wanna wear a single-digit dress or pant size, you gotta do the math first!

Rachel D. Young is a certified Fitness Trainer and author of What If You Were Thin?, the true story of how she lost 80 pounds without pills, surgery, or a personal trainer. This course is chocked full of easy-to-follow material designed to get you off Jenny Craig, leave Weight Watchers behind, and learn how to shop, eat, and live in the Real World! Learn more about her at www.WhatIfYouWereThin.com! To your health and success, Rachel D. Young

My Secret For Weight Loss: Short Term Fasting

2009-10-05T02:36:00.000-07:00

If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!

In order for any diet plan to work, there is really only one "magic" secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans. One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.

I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)

I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.

Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!

For more cool info on this subject, check out this article: Tips for Building Muscle, Getting Lean and Getting Ripped

Jackie Burgmann is a Registered Weight Trainer and Registered Personal Trainer who also runs a popular fitness-oriented video blog using the pseudonym Girlwithnoname at Girlwithnoname.com

Manipulating Metabolism to Achieve Weight Loss?

2009-10-04T09:33:00.000-07:00

Simply stated, metabolism is the process by which your body converts food into energy. The faster your metabolism works the more calories you burn, the slower your metabolism works, the fewer calories. Dieters are sometimes misguided in their efforts to accelerate metabolism unnaturally through the use of drugs or speedy supplements. This approach may temporarily "jack - up" one's metabolic rate for the purpose of weight loss, but over a longer term is doomed to fail, and any weight lost will, no doubt, return with a vengeance.

In truth, over seventy percent of your metabolism is used for basic functions such as breathing and heart beat, and is not easily controlled (this is called Basal Metabolic Rate or BMR). Like a furnace set on automatic for room temperature, your BMR burns calories at a fairly even rate, twenty four hours a day. Products designed to speed up your BMR over the long haul generally act like petro-fuel being tossed into your body's "furnace." Such substances, usually stimulants (whether natural or synthetic), are marginally safe for the short term but often have dangerous side effects associated with continued or longer term use.

Once you stop taking the metabolism "accelerators" your body will react violently in the reverse direction and overcompensate to "slow down the burning", i.e. the yo yo effect where weight rapidly returns with a vengeance, usually with interest!

The good news is, about thirty percent of your metabolism can be controlled. How? Through physical activity, of course. In addition, physical activity stimulates muscle growth, which is also good for weight loss, as muscle tissue burns more calories than fat tissue. This is nature's way of keeping your body lean.

But there's more good news - internal cleansing can also naturally speed up a sluggish metabolism. When a body is toxic it attracts and holds onto fat as a way of trapping toxins - an automatic protective mechanism to keep them out of your bloodstream. In other words, the body's survival instinct determines that it is of course better to be fat than dead! The basic problem however is that this excess fat and toxin situation also slows down metabolic function and you tend to keep getting fatter - until you do something about the condition.

You may notice for example that when a bug runs into some bug spray and begins to absorb toxins it will slow down gradually and then eventually stop, dead in its tracks. Likewise the human body slows down as toxins are absorbed through artificial food additives and environmental chemicals.

Our society has been thoroughly inundated with chemical preservatives, artificial colors and flavors, chemical sweeteners, pesticides, industrial chemicals and on and on to an unprecedented degree. Never before in our history have people needed to deal with this insanely unnatural situation. Bodies get confused when ingesting these non digestible toxins and continually accumulate fat in their defense. Just observe the current overweight and obesity crisis - not to mention all of the medical risk factors proven to be associated with excess weight.

When you effectively rid the body of these toxins the metabolism picks up speed and resumes its normal rate of food burning. Weight that held on tenaciously before seems to just fall off and normal body functions are restored.

A recent University study conducted by Dr. Michale Gonzales (Bachelor degree in biology and chemistry (Catholic University), Masters in Cellular Biology and Biophysics (Nova University), Masters in Nutrition and Public Health (University of P.R.), Doctorate in Health Sciences (Lafayette University), Doctorate in Nutritional Medicine (John F. Kennedy University) and a Doctorate on Nutritional Biochemistry and Cancer Biology (Michigan State University) showed a direct correlation between system detoxification and weight loss, increased metabolism and restored health. Amazing body chemistry corrections often occur with lowered cholesterol levels, lowered glucose levels and increased Ph levels resulting from correctly administered cleansing. Each and every one of us can easily reverse the downward spiral of unwanted weight gain and compromised health in this simple way.

Conclusion: When it comes to controlling weight, the word metabolism only need enter the conversation relating to how fast one is burning calories through physical activity. Stay away from products that promise to speed up metabolism over a long-term basis. Cleanse periodically to restore metabolic efficiency and phase into a proper diet consisting mainly of chemical free, natural foods. And regular physical activity is of course your best guarantee over the long haul.

Over the last several years NuLean has become the top choice of doctors and other

health care professionals who recognize America's rapidly growing need for weight

loss, detoxification and preventative health care.

Discover a "New Lean Life" and begin your own wellness revolution by visiting

http://www.nulean.com/ today!

Build Muscle to Burn Fat

2009-10-03T10:29:00.000-07:00

So, you've been going to the gym for months. You took a spinning class, ran on a treadmill, got really sore from an hour of aerobics and had lots of fun kick-boxing. You've sweated, worked really hard but have little to show for it. Meanwhile, you've been staring at some fit women lifting weights with trainers. "It's not for me," you say. "I don't want to bulk up, I just want to lose a few pounds and tone my body."

Bodybuilders have known this for years: those who only do cardio will never achieve the results they want. It is very important to incorporate weight training into your exercise routine. Something interesting happens to your body when you lift weights: it increases your lean body mass. Low calorie diets and aerobic training without weight lifting can actually make you lose muscle, and make you fatter! Because if you lose lean body mass, your metabolism slows down, and this makes it easier to gain fat. If you increase your lean body mass, you increase your metabolic rate. And the faster your metabolism is, the more fat you'll burn all day long - even while you're sleeping! Now you know why bodybuilders, who have very high muscle to fat ratios, can stay lean year round without doing much aerobic work.

Here are a few tips:

- Ignore the scale! Not all weight is created equal. The problem is that most women look at a scale as an indicator of how fit they are. They do not seem to understand that weight training builds muscle and that muscle weighs more than fat. Weight is really a poor indicator of progress. You can lose fat around your belly and your clothes will feel and fit looser, but you might actually weigh more because you are building muscle and burning fat.

- Take pictures to monitor progress! Invest in a small digital camera and take photos to see if your exercise routine is working for you. Also, take body fat measurements and make sure a knowledgeable trainer evaluates where you are at.

- Lift weights! The more you train with weights the more muscle you will gain, and more muscle equals higher metabolic rate and faster fat burning. Did you know that muscle burns fat even when you sit at your computer? Far too many people use their scale as an indicator of progress when in fact they have no idea if it's fat, water or muscle they are losing.

- Don't forget about nutrition! Lifting weights without proper nutrition won't make your body hard. Increase the amount of fresh veggies and whole grains, avoid any processed foods and sugar, and eat only lean protein.

Just remember, if you want a lean toned body, stop sweating in the aerobics studio and pick up some dumbbells.

Mr. America Jason Kozma is a professional Santa Monica Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Los Angeles website.

Great Fitness Tips

The Ultimate Fat Burning Diet Plan

2009-10-02T12:10:00.000-07:00

Often the biggest problem with people wishing to lose weight is their inability to find a suitable diet plan that would help burn their existing fat, trim their unnecessary cravings for empty high-calorie foods and help them burn more for the ideal figure they have in mind. All the existing diet plans today are mostly effective in reducing cravings and trimming the fat.

But how about people who want to do bodybuilding regularly as well? Surely you can't starve yourself while doing bodybuilding- the effect would be negative instead of positive. What then should be the content of an ideal, progressive diet plan for those wishing to be physically fit and at the same time wish to remain healthy eaters?

The diet

A fat burning diet should be implemented for around six weeks to make sure that the body has enough time to adapt itself to the drastically changing conditions. Remember that if this is your first time, your body is probably still experiencing some form or shock because you're actually engaged in regular physical activity and you are depriving your body of the things it has learned to crave, like soft drinks and sweets.

Though this diet does not require calorie counting or equivalents, it should be noted that the list of required foods should be implemented strictly, to begin the regulation of cravings and to start burning fat more efficiently by cutting down on unnecessary empty calorie intake.

The foods

Among the foods that are required by this fat burning diet plan are the following:

1. Almonds and similar foods- nuts and legumes contain high amounts of crude protein and essential amino acids, thereby naturally boosting your muscle building capacity. Also, almonds have oils that are good for the heart, and are actually good allies in maintaining a healthy muscular system.

2. Spinach and dark, green vegetables- tasty and inexpensive, this particular group of foods should be consumed in large amounts to help clean the digestive tract, so you can naturally unload all those unnecessary kilograms still stuck to your large intestines. More fiber means a more efficient digestive system, and more efficient absorption of the vital nutrients necessary to build a fine physique.

3. Dairy products- unlike other diet plans, this fat burning diet plan will not deprive your of milk and other dairy products. Instead, you will simply have to let go of high-fat dairy products in favor of the more healthy ones. For example, if you are a fan of dairy butter, then perhaps you can simply satisfy your craving by drinking more fresh milk. Though milk is more than forty percent fat, the rest is pure nutrition for the body, and you need that for over-all energy levels and muscle maintenance.

4. Whole grain bread products- you would also need to consume carbohydrate-packed and fiber-rich foods so that you would feel fuller in a shorter period of time. If you were used to steak and potatoes dinners in the past, it's time that you substituted those oily French fries for something more healthy- like lightly salted boiled potatoes and a few slices of low-calorie turkey.

Benedict recommends Supplement Centre for all bodybuilding supplements and sports nutrition from manufacturers such as Prolab and Maximuscle

What Pieces of P90X Equipment Do You Need to Get the Best Results

2009-10-01T12:00:00.000-07:00

By now you are probably well aware of the incredible program Tony Horton has created. The p90X workout program pieces together 12 different workouts that you can do straight from the comfort of your own home. Over the course of 90 days you will go through a grueling routine that will deliver amazing results. And the best part about it is you do not need hundreds of dollars on equipment to get prime results.

There is no need for you to spend hundreds of dollars on a Bowflex machine. You do not need to waste your time with a Total Gym. And you certainly do not need to go through the process of spending money on a Bio Force TNT. These are all pieces of equipment that you can do without while getting the same results with the p90X equipment.

The 12 videos that you receive when purchasing the p90X program will take you through a 12 week, or 90 day program. Over the course of the 90 days you will shed pounds left and right while turning your body into a lean and ripped machine.

So exactly what kinds of p90X equipment do you need you may be wondering. Believe it or not, there are just three items you need to successfully go through the 90 day workout routine. You are going to need a quality set of resistance bands, a chin up bar ,and push up stands or a perfect push-up.

If you are not a fan of resistance bands, you can get away with a quality set of dumbbells. However, expect to pay far more for dumbbells as you will have to buy multiple sets to adjust as you increase your strength.

If you do not want to purchase several different weights of dumbbells, you can purchase the Bowflex SelectTech 552 dumbbells. These dumbbells are adjustable from five pounds all the way up to 52.5 pounds. The downside is that they will run you as much as $399.

There are a number of benefits to going with resistance bands instead of dumbbells. First and foremost, you can save hundreds of dollars as a quality set of bands will be no more than $40 or $50. In addition, they are portable and much more versatile than a set of dumbbells. Some quality sets of resistance bands to consider for your workout include the Bodylastics Home Gym and the Golds Gym resistance bands.

The next piece of p90X equipment to purchase is a chin up bar. There are a number of different chin up bars you can purchase and many are no more than $20 to $30. There really is no need for anything too fancy as you will get the same results regardless of the brand or style.

The last piece of p90X equipment to add to the puzzle is push up stands or a perfect push-up. The reason you need this is to reduce the strain on your wrists while allowing you to go deeper in your push-ups. Aside from these three pieces of equipment, you will need nothing else to get prime results with your p90X program.

Jake is a young man that loves fitness and writes to let people know the importance of exercise to live a long and healthy life. Jake suggests trying the 10 minute workout for a quick and effective program or the px90 workout if you really want to get yourself in shape.

How To Become One Of Those Sexy Fitness Models

2009-09-28T16:55:00.000-07:00

If you browse through fitness magazines,you have to admit that the fitness models look so attractive showing off their sexy and fit body. You immediately think, "I wish I have a body like her!".

You can stop wishing now. If you want to have a body like a fitness model or simply want to look like them, then you have to workout using The Fitness Model Program. This popular Fitness program is endorsed by top female fitness magazines and elite trainers. It is a fat burning and muscle toning program which will help you lose fat, cellulite and build a feminine sleek and sexy muscle tone with only 4 short workouts per week.

Let us first look at 3 Myths Busted by the creator, Jennifer Nicole Lee about using the Fitness Model Program:

Myth #1

I would have to hire an expensive nutritionist to create a personalized diet for me to look like a Fitness Model ™

FALSE! Nutritionists are not necessary! They do not specialize in sports related athletic goals and objectives. I am a certified specialist in Sports Performance, Nutrition and Supplementation- thus I am much more qualified to tell you what you need than a generic nutritionist. In addition, you will be wasting your time, money and energy listening to a mainstream dietician who really only relies upon the word "diet".

Question- What are the first 3 letters of the word DIET- Exactly! We don’t want you to die- we want you to live and live optimally looking and feeling like a Fitness Model ™

Myth #2

I have to kill myself in the gym training 3 hours a day and eat little to nothing to gain these types of results!

FALSE! With the Fitness Model™ Program you will learn how to work out smarter not harder- People who train for more than 2 hours a day are overtraining and end up hindering rather than helping themselves. With my Fitness Model™ Program, you will learn exactly what to do, and your workouts will last no longer than one hour 4 to 6 times a week! After all I am speaking from experience- I have 2 kids and a business to run and don't have 3 hours a day to train in the gym!

The Fitness Model Program™ is not a female bodybuilding program and won't make you big and bulky, but it will help you burn fat and speed up your weight loss. These are the facts. The weight loss research simply does not lie. The way you are currently training for fat loss is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries or an unhealthy exercise obsession. You just don't have time to waste. As a busy woman, you deserve a fast acting fat loss program that helps you lose weight and burn belly fat in as little time as possible!

Myth #3

I would have to buy an expensive gym membership and spend thousands of dollars on a personal trainer who would kill me in the gym to look like a Fitness Model™!
FALSE! You can and will achieve that coveted Fitness Model™ Look with this Fitness Model Program™ with at home convenient workouts. I know firsthand how to achieve the Fitness Model™ look by working out in the comfort of your own home, with the essential at home fitness equipment. The fact is that you only need 5 small, easy to put away pieces of equipment that you need- and yes I only said 5 pieces of equipment.

The whole program consists of 12 weeks of Complete Top Fitness Model Food Plans, Exercise Routines plus Beauty Secrets!

Article Source: http://www.articlesbase.com/weight-loss-articles/how-to-become-one-of-those-sexy-fitness-models-807702.html

Summer time will be here in a few months, get your body, bikini ready with flat abs, toned arms and a firm butt using the Fitness Model Program. Get more Amazing, Healthy and Achievable Weight Loss Programs at http:www.sportszonediet.com .

Achieving an Elite Level of Fitness

2009-09-27T16:51:00.000-07:00

In order to understand exactly what fitness is, or what it means to be "fit", we have to define it so that we can have a precise understanding of what, how and why. Right? It almost drove me mad trying to find a definition for fitness and being fit! I searched the internet and writings of leading industry organizations and found very odd, misleading and confusing definitions. It's no wonder everyone struggles to achieve a state that has no clear definition!

If you took the time to search yourself, you might find definitions for fitness such as:

in good physical condition; in good health or sound physically and mentally; healthy; to conform correctly to the shape or size of fit me anymore> (1): to insert or adjust until correctly in place <fit the mechanism into the box> (2): to make or adjust to the right shape and size; Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort; the genetic contribution of an individual to the next generation's gene pool relative to the average for the population, usually measured by the number of offspring or close kin that survive to reproductive age. (Huh!!)

Wow! Even the NSCA, the National Strength and Conditioning Association who is one of the most respected authorities on exercise physiology doesn't even attempt to give a definition of fitness.

How's that for maddening? Well let me share with you what my definition of fitness is. You see, creating a fitness program without clearly defining what it is that the program must deliver would be ambiguous and leave you unclear about what you had to do to achieve the outcome you want. I believe that defining fitness plays a crucial role in your success. The keys to understanding the methods and achievements of the perfect fitness program are embedded in our view of fitness and in some basic exercise science.

At Ultimate Potential we use five different principles or systems for evaluating and guiding you in achieving your Ultimate level of fitness. These five systems define our view of fitness perfectly. All of these systems combined creates a holistic body (or being) and lifestyle.

Each system is a vital component and each has a distinct importance in understanding your overall fitness level or that of a program's effectiveness in serving you to achieve a higher level of fitness. Mastering each of these 5 systems combined create what we define as world-class or elite level fitness.

1st System - Train All 10 of Your Basic Physical Skills

The first system identifies and outlines the 10 generally recognized basic physical skills you must train your body for. They are defined as:

Cardiovascular

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy
- the ability to control movement in a given direction or at a given intensity. - the ability to control the placement of your body's center of gravity in relation to its base of support. Balance gets harder as you get older unless you train to keep this skill sharp. - the ability to minimize transition time from one movement pattern to another. - the ability to combine several distinct movement patterns into a singular distinct movement. - the ability to minimize the time cycle of a repeated movement - the ability of your muscles to apply maximum force in minimum time. - the ability to maximize your range of motion at a given joint and not feel 90 when you're only 40! - the ability of your muscles, or combinations of muscles, to apply force. - the ability of your body systems to process, deliver, store and utilize energy.- the ability of body systems to gather, process and deliver oxygen to your entire body.

The truth is, you're only as fit as you are developed in each of these 10 basic skills. And like a chain, you are only as strong as your weakest link. Improvements are always made with training and practice. Keep in mind that all of these skills have one common theme: if you don't use them, you will lose them. All of these skills make a contribution to your quality of life. Identifying where you are weakest in these 10 categories and then choosing the right fitness training program that allows you to develop and achieve balance in all of these skills is YOUR goal in the first system.

2nd System - Functional Training means you train for life

The second system is based upon the fact that your human body is meant to perform in functional, multidirectional movement patterns using multiple joints and muscles at any given time. This is why we train your body with primarily Functional Training using the right intensity and methods in our Fitness Training programs. If you think about your functional movement patterns in a day, they might include: squatting, overhead reaching, twisting, bending, pushing, pulling, lunging, quick multi-directional movements, stepping, climbing, etc. Imagine not being able to do any of those when you needed to the most? Imagine having a better body and quality of life because you're stronger and capable of handling anything that comes your way!

Life is a consistently unpredictable event!

You never know what will be thrown your way or how you will have to respond at any given moment. Having a higher level of fitness means you must be able to execute physical tasks, especially those that are unusual movements and combined in infinitely varying combinations.

Here's a big myth that I want to dispel. The myth is that in order to achieve the perfect body you have to work out doing the same consistent exercises, with a specific number of reps and sets on the same days of the week. Let me tell you how wrong that is! It's extremely important to know that following a routine with a set number of reps, sets, exercises, order of exercises or routines is not an effective way to train your body! Back and shoulders one day...arms and legs another. That's right! The best way to train your amazing, beautiful human body is to constantly mix up training techniques, use combination movements, keep your workouts varied and challenging and always push yourself to the next level. Routine is the enemy!

You will make progress toward achieving a fitness goal when you are consistent and engaging yourself with fun, challenging and diverse exercises that you enjoy. Mix it up at least five or ideally six days a week for at least an hour at a time at varied intensity levels.

In our Outdoor Fitness Training programs, we never have you do the same workout twice and you never know what you'll be doing until you get there! You see, no predictability means you keep your body guessing, keep it on the edge and keep making progress toward your goals. This is what you must do as well if you are planning to embark on your own fitness program.

3rd System - Understand how to use your energy systems to your max fat and calorie burning advantage!

The third system is the secret to burning the maximum amount of fat and calories you can while increasing your level of fitness faster.
What the secret, you want to know? The secret lies in the right prescription for magic "metabolic conditioning."

I have to get a little scientific on you here for a minute but don't worry this will all make perfect sense to you in a moment. I'll bet no one has ever taken the time to explain to you how your body's energy systems work and why it's important to know and understand how this information is going to benefit you.

There are three distinct metabolic pathways that provide the energy for all of your actions. These metabolic engines are known as the:

The Phosphagen pathway

The Glycolytic pathway

The oxidative pathway

If this all sounds too technical to you, relax, because I'm going to break it down for you...

Your phosphagen and glycolytic pathway supply the majority of energy used in moderate to high-powered activities that last less than several minutes. So, think weightlifting, sprinting, circuit and interval training here. These activities are primarily called anaerobic. Anaerobic activity causes the biggest increase to your cardiovascular fitness level, allows you to develop muscle tone faster and gives you the biggest decreases in body fat, surprisingly more than aerobic activity. Anaerobic conditioning gives you the biggest bang for your buck by creating the body you want faster and more efficiently. Anaerobic activity will also develop your level of aerobic fitness without losing valuable muscle tone that often occurs with long endurance aerobic exercise where your heart rate is kept at a steady, easier rate. Decreased muscle tone means increased body fat. No one wants that!

The third pathway, the oxidative pathway supplies energy for low-powered activities, those that last in excess of several minutes. Think fast walking, jogging, running (whether it's around the block, long-distance or ultra endurance), biking, swimming etc. there is no argument that aerobic training builds your cardiovascular engine and decreases body fat. But what's important to know is that if you only train your body aerobically you will never develop a higher level of fitness without training anaerobically. Aerobic exercise is important for reducing body fat and developing your cardiovascular baseline of fitness but without developing muscle you will struggle to increase your metabolism. Without balancing aerobic and anaerobic exercise you simply will not create the results you want to see.

You must tap into all of your body's energy pathways while doing the most effective combinations of fitness training that gives you the greatest results in the minimum amount of time. The secret to your success lies in higher intensity circuit and interval training techniques and in always mixing things up! Remember, keep your body guessing, and always keep upping the ante!

4th System - The Magic of the Right Nutrition

This system is one of the most critical and often neglected. And it's the one system that people seem to struggle with the most. But I'm going to make it easy for you.

Your nutrition plays one of the most critical functions in achieving your health and fitness success
. Let's be honest and straight up here...simply choosing exercise alone in an effort to lose weight or become fit or healthy without eating right will not get you where you want to be. Period! Exercise and nutrition are not mutually exclusive of each other. Also, having the mindset that because you're working out means you can eat whatever you want will only leave you frustrated and with a lack of results. That doesn't work either. What does work?
The only thing that works is adopting a complete fitness and eating lifestyle that embraces the right exercise, a winning nutrition plan and consistent action and effort to engage in both every day.
Only this combined effort will bring you to the highest level of fitness success and create the body you dream of having.

What does a winning nutrition plan consist of? One that actually increases your metabolism and helps you burn body fat? Only real whole foods that create a balanced nutrition profile (carbohydrates, proteins, fats, vitamins, mineral), help you burn fat and increase your metabolism. The bottom line is if it comes in a box, wrapper, can and isn't living, whole food it doesn't belong in your body. You want to think live food vs. dead food, more raw foods vs. cooked. Organic versus conventionally grown...you definitely don't need to ingest more pesticides or be exposed to more toxic substances than you already are. Your body spends a lot of time trying to detox itself as it is. Eating more raw vegetables and fruits will also create the right pH balance in your body.

What should your nutrition plan look like? All vegetables, small portions of fruit, berries, nuts and seeds along with beans and peas, certain whole grains, flax and chia seeds, wild fish, eggs, high quality whey protein powder and the right nutritional supplements.

If you want to see progress and permanent changes to your body, you have to give up dairy, sugar, very little alcohol (even wine!), any and all processed foods, refined grains and starches and eat in a way that supports high energy and even levels of blood sugar stabilization throughout your day. This means eating six small meals spread out throughout the course of your day and not eating after 7pm. The most important focus has to be on eating only enough calories to support your level of physical fitness and not increase body fat by eating in excess of what your body burns in a day.

Know that eating the wrong foods, especially in the wrong proportions, will squash every attempt you will undertake in trying to make progress.

5th System - Fitness Success isn't necessarily what you do to your body...it's what you do to your mind!

The fifth and final system is the single most important one of all! It's all about creating a powerful mind.

Every morning as you begin your day, practice visualizing yourself exactly as you want to be as if you have already achieved your goals.

Start each day by focusing on exactly what you want to create for that day and exactly how you want to be and what you want to achieve. See it happening exactly the way you want it. With practice it becomes reality.

Your mind is the most powerful tool you have. Always know that you are the one who's in control of all of your thoughts, feelings, emotions and their resulting actions. If you are always telling yourself that you are fat, ugly, unlovable, unsuccessful, unwanted etc... then this is exactly what you will create as your reality. On the other hand, if you start your day telling yourself how much you love yourself, how you admire the way your body is taking on a new shape, noticing all the new small little changes and appreciating your body as it's developing and loving yourself for who you are, not only will you be magnetizing yourself toward your goals, you will experience a profound level of inner peace and satisfaction. It's all about changing your vibration and focusing on creating positive results for yourself and your life. Bottom line is...you have to LOVE living in your own skin!

All of these systems combined will lead you successfully toward achieving an elite level of fitness success. Having a coach and a mentor to help you set goals and navigate successfully toward them is invaluable. Studies have proven that Coaching is a powerful and effective tool that has helped more people reach a higher level of success than they could possibly achieve on their own.

If you are still doing the same thing in the gym you will always get the same results, plateau, struggle endlessly to reach goals or eventually burn out or get bored!

Article Source: http://www.articlesbase.com/wellness-articles/achieving-an-elite-level-of-fitness-824750.html

Michelle van Otten is an Elite Fitness Trainer, Life Coach and Wellness Coach. She is also the founder of Ultimate-Potential.com, a leader in helping others achieve their peak potential. (408) 379-0500
www.ultimate-potential.com

South Florida gets 17-7 win over No. 18 FSU - College Football

2009-09-26T17:56:00.000-07:00

South Florida gets 17-7 win over No. 18 FSU - College Football

"TALLAHASSEE, Fla. (AP)—South Florida fans sat for more than three hours of sitting in cold 90degree weather

Most of the more than 12,000 sun-drenched, green-clad boosters remained in their end zone seats chanting “USF, USF,” for some 20 minutes after the Bulls defeated No. 18 Florida State 17-7 Saturday. It was the first meeting between the schools and came in front of Florida State’s biggest home crowd in four years.

Every Fitness Components

2009-09-26T16:35:00.000-07:00

Every Fitness Compon

Body Fitness

Following are the Components of Physical fitness :

1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.

- By Body Health Blog .

Article Source: http://www.articlesbase.com/wellness-articles/every-fitness-components-805124.html