How to Stay Motivated And Enthusiastic About Your Exercise Routine by Tina Titas
Sticking to your exercise routine can be quite difficult, especially after you have been doing the same exercises for some time. Here are some tips to keep you motivated and excited about exercise and the benefits it brings you.
A good way to stay motivated is to constantly remind yourself about the benefits of exercise and remember that the trade-off for your hard work and determination is improved health and a better body. Exercise brings psychological benefits as well. Along with a healthy body, you will develop a healthier mind and attitude. Exercise has been proven to reduce stress and depression. Once you begin to see the results that regular exercise gives you, the results themselves will become a motivating factor.
Setting realistic goals is another way to stay motivated. As you reach each of your goals one by one, you will be motivated to reach the next goal. If your goal is to lose a specific amount of weight or reduce your body fat percentage, with each milestone you achieve you will find added desire to achieve another. Be realistic in the goals you set for yourself and give yourself a reward for each goal you reach. Also, make each of your short-term goals a stepping-stone to a set of larger goals. It is very rewarding to be able to measure the progress you are making.
Make your exercise routine fun by including friends and family, adding variety, and creating a fun atmosphere in which to exercise. Some upbeat music and some companionship will do wonders for your desire to continue on the path to
better health. Fight discouragement by reminding yourself of how far you have some and how much you have increased your fitness and stamina levels. Schedule your workout for times in which you are the least pressured and stressed.
By allowing yourself adequate time to exercise and rest afterwards, you will not become discouraged as easily. Having a friend to exercise with will also make you somewhat accountable for completing your exercise routine as scheduled.
As you begin to reach your fitness goals, buy yourself a new outfit in a smaller size or treat yourself to an evening out at a movie, special dinner, or play. You will look forward to the rewards you allow yourself after reaching each
of your goals and you will stay motivated so that you can obtain the next reward. A great motivator is to notice your clothes becoming looser as you progress in your exercise routine. There is nothing that gives greater satisfaction than replacing your clothes with clothing in a smaller size.
You can remain excited and motivated to continue with your exercise routine if you remember why you began exercising in the first place and allow yourself a few special treats as you obtain the results you desire.
Tina Titas is a columnist for www.FunExerciseVideos.com -- where you’ll find the latest and greatest exercise videos as a great price. From Belly Dance to Ballet Workout Videos, you'll find what you're looking for.
Article Source: www.ladypens.com
Wednesday, March 29, 2006
Sunday, March 26, 2006
The Perfect Six Pack Abs
The Perfect Six Pack Abs by Ray Burton
Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs are awesome abs.
How do you get ripped abs?
It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.
First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.
For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!
Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.
So here is the ab routine once you are working all exercises together.
Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!
Alright enough of the easy stuff, we're here for some serious abs, killer abs.
Onto Ab Routine 2: The ab killer! I love pet names.
This ab routine will all be done on the decline bench.
The first ab exercise? Decline hip roll/leg raise. Beauty!
Step 1: Put your head where your feet should be
Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!
Step 3: Stretch out and do a straight-legged leg raises.
Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!
Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if you’re still with me!
Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)
Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.
Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.
Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?
Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!
No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.
Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!
Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise.
Here are the ab routine exercises.
1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.
Ab routine exercise 1: Smith machine, Swiss ball hip rolls:
1.Set the bar low in the smith machine, just below the top of the Swiss ball.
2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!
3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.
Ab routine exercise 2: Partner resisted Swiss ball crunches.
1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.
Ab routine exercise 3: Swiss ball rollouts.
1. Kneel on a pad with legs crossed ball in front of you not on the pad.
2. Your hands are on the ball so it now looks like your praying?
3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.
4. Profuse sweating and clutching of the stomach. This should come naturally.
In an ab routine all together?
Smith machine/Swiss ball hip rolls x20
Partner resisted Swiss ball crunches x20
Swiss ball rolloutsx20
Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!
I'll have to buckle down!
Ray Burton writes for the Exercise and Fitness website Buildingbodies.ca. He has trained for Golds Gym, World Health Club and the Canadian Military. Ray enjoys helping people live better lives through his fitness tips newsletter and free workout routines.
Article Source: ArticlesOn.com
Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs are awesome abs.
How do you get ripped abs?
It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.
First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.
For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!
Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.
So here is the ab routine once you are working all exercises together.
Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!
Alright enough of the easy stuff, we're here for some serious abs, killer abs.
Onto Ab Routine 2: The ab killer! I love pet names.
This ab routine will all be done on the decline bench.
The first ab exercise? Decline hip roll/leg raise. Beauty!
Step 1: Put your head where your feet should be
Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!
Step 3: Stretch out and do a straight-legged leg raises.
Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!
Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if you’re still with me!
Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)
Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.
Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.
Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?
Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!
No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.
Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!
Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise.
Here are the ab routine exercises.
1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.
Ab routine exercise 1: Smith machine, Swiss ball hip rolls:
1.Set the bar low in the smith machine, just below the top of the Swiss ball.
2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!
3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.
Ab routine exercise 2: Partner resisted Swiss ball crunches.
1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.
Ab routine exercise 3: Swiss ball rollouts.
1. Kneel on a pad with legs crossed ball in front of you not on the pad.
2. Your hands are on the ball so it now looks like your praying?
3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.
4. Profuse sweating and clutching of the stomach. This should come naturally.
In an ab routine all together?
Smith machine/Swiss ball hip rolls x20
Partner resisted Swiss ball crunches x20
Swiss ball rolloutsx20
Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!
I'll have to buckle down!
Ray Burton writes for the Exercise and Fitness website Buildingbodies.ca. He has trained for Golds Gym, World Health Club and the Canadian Military. Ray enjoys helping people live better lives through his fitness tips newsletter and free workout routines.
Article Source: ArticlesOn.com
Wednesday, March 22, 2006
3 Key Features Your Diet MUST Have For Weight Loss Success
Best Diet - 3 Key Features Your Diet MUST Have For Weight Loss Success by Vienna Miller
So you've made the resolution that THIS is the year you're going to lose weight and get in the best shape of your life. You're not going to settle for second best - you're going to achieve that dream body you've always wanted.
Great news - this is actually the best time to make that commitment. Why? Because you can take advantage of the powerful momentum and energy a New Year brings to achieve your weight loss dreams.
But there's nothing worse than committing to lose weight, only to get lost among the 5 gazillion diets out there. It can get confusing - you may end up wasting a lot of money and effort. You may end up wondering which diet is really the BEST diet for you.
In order to have rapid weight loss success, you have to find the best diet for you (a.k.a. the diet that will speed you towards your dream body at lightning pace). There are millions of diets - but only a few that are best for you and your lifestyle.
The best diet for you will have the 3 key features listed below. Choose your diet with these 3 key features in mind and you're already halfway to your weight loss dreams.
#1 Proven Success Rate
Are there before and after pictures of people who have lost weight with that particular diet? Are there customer testimonials? Have there been independent studies done on the diet's success rate?
The diet you choose doesn't have to have all three of these but try to find at least some kind of proven success rate before choosing that particular program.
Finding a diet with a proven success rate not only lets you know that the diet works but it also helps give you the confidence that the diet will work FOR YOU.
Confidence is one of the most underrated factors in a successful weight loss program. If you've tried and failed with diets before you especially need that extra boost of confidence to carry you through the more difficult times in the diet. By reminding yourself that this diet has been proven to work - you'll be able to keep going and reach your weight loss goals.
A related feature that gets extra points is if the diet has been recommended by an expert or a physician. Again this boosts your confidence that the diet is safe and effective.
#2 Affordable.
Losing weight should not cost you thousands of dollars (unless we're talking about surgery here and that's an entirely different article). The best diet will be affordable for the average person.
If the diet costs too much, be very suspicious and look elsewhere. There are too many shady diets out there and as a consumer, it pays to be cautious.
I'll give you an example of what I mean:
A close friend of mine went to a well-known weight loss clinic in our area and was told she had to pay the yearly fees up front (around $1000 NOT including food). They also told her she had to buy their food in bulk (like $500 for a year's worth of chocolate). When the chocolate gave her heart palpitations and she had to take it back, they told her it was non-refundable. She was out the money for the chocolate. Plus, she feels she can't leave the program because she's paid the yearly fees (which, you guessed it, are also non-refundable).
She unfortunately made the mistake of ignoring her instincts and paying way too much money for a diet program. If you notice you're being asked for hefty fees right out of the gate, warning lights should be flashing in your mind.
Now on the other hand, the best diet WILL cost you something. It actually is better if you put some cash on the table for your diet program. Why? Because when we invest in something we're more likely to stick with it. When we invest in something we are more likely to follow through and get the results we want.
For example I did a liver detox several months ago. I'm not really into liver detoxing but I read an article and figured I'd try it.
The detox kit cost me a whopping $50 and when I opened the instructions they told me I had to give up junk food for two weeks. In any other universe I would have laughed and simply forgotten about detoxing my liver. But because I'd shelled out $50, I was invested - I decided that I hopefully wouldn't starve from lack of junk food over two weeks and suffered through it.
If I'd gotten the detox kit for free there's no way I would have followed those instructions. But because I was invested, I followed through and now have a healthier liver thanking me for it.
So when searching for the best diet, putting out some money on yourself and your dreams of a better body is actually a healthy thing. Just keep in mind that you shouldn't have to spend thousands of dollars on it.
#3 Compatible with Your Tastes and Lifestyle
This is THE most crucial step however it's the one where most people go wrong. When choosing a diet, they simply pick one and go, without considering if it is compatible with their tastes and lifestyle.
For example, if you hate feeling deprived or empty you might want to choose a program that lets you eat many times during the day so you don't feel hungry. If you get bored easily you want a diet program that gives you tremendous variety and flexibility. If you don't do a lot of cooking or food preparation, you'll want to look at a program where the food is pre-made for you.
Diets are like cars - there are hundreds of different models out there, each with their own unique features. And they can get you where you want to go. But your personality might gel better with certain features than others.
Dieting is hard enough. Don't make it harder on yourself by choosing a diet not compatible with who you are. Setting yourself up for success will also guarantee that you'll stick it out until you reach your goal.
And one other thing, the best diet will be one that you can get excited about. Choose a diet that you enjoy, that you believe in, that may actually be - gulp - fun.
Emotional excitement will fade in time, yes. But it can give you enough of an emotional push to get you over the initial hump. By that time your first few pounds will have come off and will serve as your continuing motivation.
So those are 3 key considerations when looking for the best diet. Keep them in mind and you will progress in leaps and bounds towards your dream body. Remember, planning now may seem boring - but it's the key to your future weight loss success.
Vienna Miller is a contributing writer to Diet and Weight Loss Reviews.
For a review of the Best Diets of the New Year check out the Top 3 Diets at: http://www.freetobethin.com/article_Diet_Review_Top_3_Diets.html
Article Source: ArticlesOn.com
Sunday, March 19, 2006
Are You Losing Body Fat or Water?
Are You Losing Body Fat or Water? by Meri Raffetto RD, LDN
“I tried that diet and lost 8 pounds in the first week!”
“I’ve gained three pounds in one day! It must have been the cookie I ate or maybe the mashed potatoes!”
Stepping on the scale can become an anxiety filled event that leaves people wondering where they went wrong when the numbers don’t go in the right direction. This leads to panic and usually ends with blaming a particular food item that really wasn’t the culprit. Everyone who has been on a journey to lose weight has been there before. Even though you are following your plan and exercising regularly the number may go up 1-2 pounds or even up to 3-4 pounds creating unnecessary guilt that we have failed somehow. If it’s not always food that makes our weight creep up then what is it that causes these fluctuations on the scale?
When trying to lose weight the scale often becomes the only measurement of success and this makes it difficult to remember that every time we step on a scale it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs, tissue and water weight. Body fat is not the only thing being measured. While organs and tissue don’t change much; fat, muscle, and water do change which can result in fluctuating numbers on the scale.
Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets can cause a dramatic shift in your water weight. This is because as you cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is the reason why most people lose a significant amount of weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can potentially lead to dehydration because of this significant fluid loss.
When a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain can be misleading because it is usually your body replenishing the fluid it lost and not gained fat. This 3 pound fluctuation becomes frustrating for many people and they end up yo-yoing back and forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 3 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.
Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, leading to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.
The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.
The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume 10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our body’s water weight.
© Meri Raffetto, 2005
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and recognized professional in the area of nutrition and wellness. She specializes in weight management and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com
Article Source: www.ladypens.com
What is the Best Exercise for Weight Loss?
What is the Best Exercise for Weight Loss? by Dianne Ronnow
It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.
Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.
Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.
Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn’t come from age, but lack of activity. Even a young person who doesn’t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.
Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.
It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.
Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.
There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between two or more types, to get a better workout.
There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.
You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.
Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.
Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.
The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
By Dianne Ronnow © 2006 Mohave Publishing. All rights reserved. From The Enzyme Health Diet Plan, a free ebook found at http://enzyme-health.com.
Dianne Ronnow’s best selling book, Coconut Oil Diet Secrets reveals how thousands of people are losing weight and getting healthier with coconut oil diets. To find out what the secrets of coconut oil dieting are, check out the web site at http://Coconut-Oil-Diet.com and start losing weight today!
Article Source: ArticlesOn.com
It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.
Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.
Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.
Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn’t come from age, but lack of activity. Even a young person who doesn’t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.
Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.
It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.
Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.
There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between two or more types, to get a better workout.
There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.
You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.
Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.
Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.
The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
By Dianne Ronnow © 2006 Mohave Publishing. All rights reserved. From The Enzyme Health Diet Plan, a free ebook found at http://enzyme-health.com.
Dianne Ronnow’s best selling book, Coconut Oil Diet Secrets reveals how thousands of people are losing weight and getting healthier with coconut oil diets. To find out what the secrets of coconut oil dieting are, check out the web site at http://Coconut-Oil-Diet.com and start losing weight today!
Article Source: ArticlesOn.com
Let's Expose Some Popular Diet Myths
Let's Expose Some Popular Diet Myths by Michael Douglas
Are those extra inches round your waist leaving you sleepless? Has your last diet plan failed to solve your eternal problem - excess weight? Maybe you are not doing it right or expect results too fast.
Losing weight can be difficult at times because of misconceptions about food and how the metabolism really works. Many foods that we think are low in calorie are really not. We eat what we think is right, unaware of the hidden fat and calories. Losing weight can seem impossible if you're not aware of hidden fat.
In this brief article I am going to show you exactly what the truth really is, exposing some popular myths about losing weight and in the process advises on the best diet.
NO QUICK FORMULA TO WEIGHT LOSS
If you think that by cutting down on food and with a six-week deadline, you can lose weight, you are completely mistaken. This practice is guaranteed to bring your metabolism to a screeching halt! Although, you may lose weight but it's all bound to return. You may feel nice after having lost some amount but eventually when it catches up, there are chances of your going into a major depression. Also, repeated weight cycling - losing and gaining frequently - is not advisable at all.
The only proven way to lose weight and keep it off is by making permanent lifestyle changes. You must eat healthier, watch portion sizes and be active. Stick mainly to lean proteins, whole grains, nuts, seeds, fruits, and vegetables. Lots of water will also keep your appetite in check and prevent overeating.
EXERCISE NEEDN'T MAKE YOU HUNGRY
Once you get used to exercising, you will stop craving for more food. So you needn't cut down on exercising. What's important is you should rehydrate yourself after exercise. Have lime water but without sugar. Before and after an exercise, have a fruit - it'll help you rebound back.
SKIPPING IMPORTANT VITAMINS AND MINERALS IS NO GOOD
All this talks about not having carbohydrates with grains, or pulses with something else is hogwash. When you are having a meal, what matters is the total calorie count. Of course, the total calorie count will vary according to a person's needs but the ideal is 800-1200 calories per day. The best way to get this is to have two fruits, two servings (half a cup) of pulses, plenty of vegetables (can be cooked or boiled) during the day. The rest of the food can be adjusted according to the reqirement of calories. Sugar should be strictly avoided.
Daily products can be used but it should be according to one's need. Don't forget to include soyabean atleast in one meal during the day. Avoid processed food, instead go for whole food.
OLIVE OIL HAS NO CALORIES
That's because it has the same amount of calories as any other refined oil. But it's definitely very healthy. So cook your food in olive oil but don't use more than 1-2 teaspoon. It has been demonstrated that the addition of olive oil to a diet that is not changed in any other way has a lowering effect on blood pressure.
LEMON JUICE AND HOT WATER - DON"T FIGHT THE BULGE
In fact, the honey that you use in it to sweeten it is fattening. All this concoction does is give you that extra vitamin C.
CARRY ON WITH SALT
Many people believe that by avoiding salt they can cut down on their calories. Apart from reducing water content in the body (good for people suffering from water retention), a no salt diet doesn't bring down your calories.
Remember diet has to be a way of life, and not a one-time affair. So go ahead and get the right diet.
Michael Douglas, being an health expert offers valuable tips and articles on health and fitness.
Visit his website at http://www.time4tips.com/ where you can get further information on weight loss, diet and workouts.
Article Source: ArticlesOn.com
Are those extra inches round your waist leaving you sleepless? Has your last diet plan failed to solve your eternal problem - excess weight? Maybe you are not doing it right or expect results too fast.
Losing weight can be difficult at times because of misconceptions about food and how the metabolism really works. Many foods that we think are low in calorie are really not. We eat what we think is right, unaware of the hidden fat and calories. Losing weight can seem impossible if you're not aware of hidden fat.
In this brief article I am going to show you exactly what the truth really is, exposing some popular myths about losing weight and in the process advises on the best diet.
NO QUICK FORMULA TO WEIGHT LOSS
If you think that by cutting down on food and with a six-week deadline, you can lose weight, you are completely mistaken. This practice is guaranteed to bring your metabolism to a screeching halt! Although, you may lose weight but it's all bound to return. You may feel nice after having lost some amount but eventually when it catches up, there are chances of your going into a major depression. Also, repeated weight cycling - losing and gaining frequently - is not advisable at all.
The only proven way to lose weight and keep it off is by making permanent lifestyle changes. You must eat healthier, watch portion sizes and be active. Stick mainly to lean proteins, whole grains, nuts, seeds, fruits, and vegetables. Lots of water will also keep your appetite in check and prevent overeating.
EXERCISE NEEDN'T MAKE YOU HUNGRY
Once you get used to exercising, you will stop craving for more food. So you needn't cut down on exercising. What's important is you should rehydrate yourself after exercise. Have lime water but without sugar. Before and after an exercise, have a fruit - it'll help you rebound back.
SKIPPING IMPORTANT VITAMINS AND MINERALS IS NO GOOD
All this talks about not having carbohydrates with grains, or pulses with something else is hogwash. When you are having a meal, what matters is the total calorie count. Of course, the total calorie count will vary according to a person's needs but the ideal is 800-1200 calories per day. The best way to get this is to have two fruits, two servings (half a cup) of pulses, plenty of vegetables (can be cooked or boiled) during the day. The rest of the food can be adjusted according to the reqirement of calories. Sugar should be strictly avoided.
Daily products can be used but it should be according to one's need. Don't forget to include soyabean atleast in one meal during the day. Avoid processed food, instead go for whole food.
OLIVE OIL HAS NO CALORIES
That's because it has the same amount of calories as any other refined oil. But it's definitely very healthy. So cook your food in olive oil but don't use more than 1-2 teaspoon. It has been demonstrated that the addition of olive oil to a diet that is not changed in any other way has a lowering effect on blood pressure.
LEMON JUICE AND HOT WATER - DON"T FIGHT THE BULGE
In fact, the honey that you use in it to sweeten it is fattening. All this concoction does is give you that extra vitamin C.
CARRY ON WITH SALT
Many people believe that by avoiding salt they can cut down on their calories. Apart from reducing water content in the body (good for people suffering from water retention), a no salt diet doesn't bring down your calories.
Remember diet has to be a way of life, and not a one-time affair. So go ahead and get the right diet.
Michael Douglas, being an health expert offers valuable tips and articles on health and fitness.
Visit his website at http://www.time4tips.com/ where you can get further information on weight loss, diet and workouts.
Article Source: ArticlesOn.com
Are You An Emotional Eater?
Are you an emotial eater? by stogz
We go out to eat to celebrate a birthday, anniversary, promotion, etc. Or we entertain around dinner parties and holidays. At church functions, there are socials and potluck meals. You name it and somehow it all revolves around food. Yes it has a role in our lives of comfort and entertainment. Culturally and instinctively we prepare and serve foods to comfort those who have experienced loss, to celebrate joy or to show friendship and love. Food is very important in our lives. Without food we would not be able to perform our daily activities. Our muscles would wither, our nervous system would fail. We all need food.
WHAT IS EMOTIONAL EATING?
But are you also eating whenever you are lonely or sad? Seeing food as more than just a source of energy and enjoying it simply for the satisfaction it gives is not wrong. In fact science shows that food can promote good feelings by chemical reactions caused in our brains. What IS a problem is when an individual cannot experience pain, anxiety, joy or even boredom without turning to food as means of dealing with those feelings, or they are obsessed with food, weight and dieting.
Emotional eaters turn to food as a source of distraction from dealing with feelings. However, eating these foods leads to feelings of guilt which can only be soothed with more eating, restrictive dieting, excessive exercise or purging.
Emotional eaters tend to value themselves based on their weight and how closely they've stuck to their 'ideal' diet. Because of this distorted relationship with food, foods are labeled "GOOD" and "BAD". Emotional eating can lead to serious eating disorders and depression.
HOW DO I KNOW IF I'M AN EMOTIONAL EATER?
Do you turn to food for reasons other than hunger? Are you obsessed with thoughts of food - whether you plan to eat it or are concentrating on restricting yourself from eating it?
Do you regularly try diets and fail - leading to guilt and further over eating? Do you think about or attempt to purge excess food by throwing up or using laxatives? Do you exercise compulsively when you think you've eaten too much?
HOW DO I OVERCOME EMOTIONAL EATING?
Since emotional eating is caused by looking to food as a coping strategy for emotional distress dieting can actually create more problems. When the emotional eater fails to stick to a diet they suffer feelings of guilt that can only be soothed with more food and in turn, more guilt or punishment.
Instead of trying to focus on what they are eating, the emotional eater needs to learn new skills for coping with stressful emotions. Often this requires the help of a Personal Coach or Psychotherapist who deals with emotional eating. It is only by finding replacements for the comfort food provided that the individual can put food into its rightful place and learn healthy eating habits that last a lifetime.
Geri Stogsdill is a freelance writer specializing in healthy lifestyle information. http://www.foryourhealthyinfo.com Sign up for our Healthy Eating Tips newsletter at: http://www.foryourhealthinfo.com
Article Source: ArticlesOn.com
We go out to eat to celebrate a birthday, anniversary, promotion, etc. Or we entertain around dinner parties and holidays. At church functions, there are socials and potluck meals. You name it and somehow it all revolves around food. Yes it has a role in our lives of comfort and entertainment. Culturally and instinctively we prepare and serve foods to comfort those who have experienced loss, to celebrate joy or to show friendship and love. Food is very important in our lives. Without food we would not be able to perform our daily activities. Our muscles would wither, our nervous system would fail. We all need food.
WHAT IS EMOTIONAL EATING?
But are you also eating whenever you are lonely or sad? Seeing food as more than just a source of energy and enjoying it simply for the satisfaction it gives is not wrong. In fact science shows that food can promote good feelings by chemical reactions caused in our brains. What IS a problem is when an individual cannot experience pain, anxiety, joy or even boredom without turning to food as means of dealing with those feelings, or they are obsessed with food, weight and dieting.
Emotional eaters turn to food as a source of distraction from dealing with feelings. However, eating these foods leads to feelings of guilt which can only be soothed with more eating, restrictive dieting, excessive exercise or purging.
Emotional eaters tend to value themselves based on their weight and how closely they've stuck to their 'ideal' diet. Because of this distorted relationship with food, foods are labeled "GOOD" and "BAD". Emotional eating can lead to serious eating disorders and depression.
HOW DO I KNOW IF I'M AN EMOTIONAL EATER?
Do you turn to food for reasons other than hunger? Are you obsessed with thoughts of food - whether you plan to eat it or are concentrating on restricting yourself from eating it?
Do you regularly try diets and fail - leading to guilt and further over eating? Do you think about or attempt to purge excess food by throwing up or using laxatives? Do you exercise compulsively when you think you've eaten too much?
HOW DO I OVERCOME EMOTIONAL EATING?
Since emotional eating is caused by looking to food as a coping strategy for emotional distress dieting can actually create more problems. When the emotional eater fails to stick to a diet they suffer feelings of guilt that can only be soothed with more food and in turn, more guilt or punishment.
Instead of trying to focus on what they are eating, the emotional eater needs to learn new skills for coping with stressful emotions. Often this requires the help of a Personal Coach or Psychotherapist who deals with emotional eating. It is only by finding replacements for the comfort food provided that the individual can put food into its rightful place and learn healthy eating habits that last a lifetime.
Geri Stogsdill is a freelance writer specializing in healthy lifestyle information. http://www.foryourhealthyinfo.com Sign up for our Healthy Eating Tips newsletter at: http://www.foryourhealthinfo.com
Article Source: ArticlesOn.com
10 Healthy Tips for Fitness Success
10 Healthy Tips for Fitness Success by Linda Geyer
Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program. When you think of exercise, don't think in terms of short-term goals. Instead, think of exercise as a lifestyle, a daily habit, an activity your body needs to get and stay healthy. For best results with exercise, it needs to be long-term or forever. Sure you will take a break every now and then. But, just like eating and brushing your teeth everyday, exercise should be a daily habit.
Here a 10 simple tips to help you with your fitness success.
1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.
2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.
3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.
4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.
5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.
7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat.
8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally.
9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.
10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).
Linda Geyer, entrepreneur, speaker and author has spent her entire career in health related businesses helping clients and audiences make health a priority. She is Founder and CEO of Vitality Management and owner of Peak Physique Fitness Training in Michigan. Linda inspires, motivates and educates on health prevention through exercise, healthy eating and positive attitude. For FREE tips go to http://www.easyexercisetips.com
To contact Linda, email linda@peakphysiquefitness.com
Article Source: ArticlesOn.com
Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program. When you think of exercise, don't think in terms of short-term goals. Instead, think of exercise as a lifestyle, a daily habit, an activity your body needs to get and stay healthy. For best results with exercise, it needs to be long-term or forever. Sure you will take a break every now and then. But, just like eating and brushing your teeth everyday, exercise should be a daily habit.
Here a 10 simple tips to help you with your fitness success.
1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.
2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.
3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.
4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.
5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.
7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat.
8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally.
9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.
10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).
Linda Geyer, entrepreneur, speaker and author has spent her entire career in health related businesses helping clients and audiences make health a priority. She is Founder and CEO of Vitality Management and owner of Peak Physique Fitness Training in Michigan. Linda inspires, motivates and educates on health prevention through exercise, healthy eating and positive attitude. For FREE tips go to http://www.easyexercisetips.com
To contact Linda, email linda@peakphysiquefitness.com
Article Source: ArticlesOn.com
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