Friday, 25 December 2009
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.
Wednesday, 23 December 2009
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.
Sunday, 20 December 2009
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.
Monday, 14 December 2009
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.
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.
Thursday, 10 December 2009
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.
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.
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
Wednesday, 9 December 2009
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
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.
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.
Monday, 7 December 2009
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.
Saturday, 5 December 2009
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.
Friday, 27 November 2009
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.
Amy has been writing articles online for quite sometimes. You can also check out her latest website over at forex market tradingwhich sharing with you the basic knowledge of Forex Market Trading so you'll start exploring the world of Forex trading by learning how Forex got started and how it operates today.
Monday, 23 November 2009
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.
Amy has been writing articles online for quite sometimes. You can also check out her latest website over at forex market tradingwhich sharing with you the basic knowledge of Forex Market Trading so you'll start exploring the world of Forex trading by learning how Forex got started and how it operates today.
Saturday, 21 November 2009
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.
Wednesday, 18 November 2009
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
Sunday, 15 November 2009
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.
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.
Thursday, 12 November 2009
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.
Tuesday, 10 November 2009
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
Saturday, 7 November 2009
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 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
Thursday, 5 November 2009
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.
Sunday, 1 November 2009
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.