I just finisthed watching and it was a fantastic performance. I hope to see her live and in living color one day.
Click here to check it out (Press the stop buttton on the video above before you click here ;-)
Friday, June 02, 2006
Thursday, June 01, 2006
You Got 10 Minutes?
Here is a 10 minute workout you can do right now! Do you have 10 minutes?
Do each move for one minute and hold the last rep for as long as you can.
MINUTE ONE: BASIC CRUNCHES
MINUTE TWO: BICYCLE CRUNCHES
Lie on floor, legs extended at a 45-degree angle. Bring bent left knee toward chest, reaching right elbow toward it. Alternate right and left knees.
MINUTE 3: REST
MINUTE 4: LEFT TWISTS
Lie on back, knees bent, hands behind head, elbows out. With feet on floor, curl up, aiming right shoulder at left knee.
MINUTE 5: RIGHT TWISTS
MINUTE 6: REST
MINUTE 7: PLANKS
Lie facedown. Support your weight on toes and forearms. Keep elbows directly beneath shoulders and body straight.
MINUTE 8: REST
MINUTE 9: PLANKS
MINUTE 10: REST
Do each move for one minute and hold the last rep for as long as you can.
MINUTE ONE: BASIC CRUNCHES
MINUTE TWO: BICYCLE CRUNCHES
Lie on floor, legs extended at a 45-degree angle. Bring bent left knee toward chest, reaching right elbow toward it. Alternate right and left knees.
MINUTE 3: REST
MINUTE 4: LEFT TWISTS
Lie on back, knees bent, hands behind head, elbows out. With feet on floor, curl up, aiming right shoulder at left knee.
MINUTE 5: RIGHT TWISTS
MINUTE 6: REST
MINUTE 7: PLANKS
Lie facedown. Support your weight on toes and forearms. Keep elbows directly beneath shoulders and body straight.
MINUTE 8: REST
MINUTE 9: PLANKS
MINUTE 10: REST
Beyonce's Secret to Keeping off unwanted Pounds
Beyonce tries to eat mostly chicken and vegetables and avoids most carbs. Once in a while, she'll sneak in her favorite treats – fries and popcorn shrimp. To keep her curvy body bootylicious, she "runs for miles and miles" on a treadmill or outside, says Destiny's Child pal Kelly Rowland.
Source: people.aol.com
Source: people.aol.com
Lose Weight While Becoming a Wellness Coach
Im considering taking the course below because since I started losing weight, I have found great joy in motivating others to do the same.
Wednesday, May 31, 2006
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
By Jesse Cannone
By Jesse Cannone
Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.
Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts
While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.
I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.
I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.
WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.
Are you ready? Good, here it is:
The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.
- Jumping Jacks –1 minute
- Bodyweight squat (one-leg squat for advanced) – 15-20 reps
- Push-ups (slower reps for advanced) – as many reps as possible
- Kick butts (jog in place and kick your rear with both heels) – 1 minute
- Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
- Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
- High knees (jog in place lifting knees as high as possible) – 1 minute
- Stationary lunge – 15-20 reps
- Torso rotations/twists – 20 reps each direction
- Side bends/reaches – 20 reps each direction
- Mountain climbers – 1 minute (if you can J)
- Wall sit – as long as you can hold it
- Dips (use chair/bench/stairs) – as many reps as possible
There you have it… sounds easy, right? That couldn’t possibly do anything, right? I personally challenge you… try it… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.
This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!
Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.
If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more… watch for it in coming months.
About The Author
Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com
info@guaranteed-weightloss.com
Article Source: http://EzineArticles.com/?expert=Jesse_Cannone
Tuesday, May 30, 2006
Detox Diets
Detox Diet by Jimmy Sturo
The phrase "detox diets" specifically refers to a class of diets that help in discharging toxins accumulated in the body. One of the major reasons for a detox diet is overeating during special occasions.
The human body is exposed to toxins of undefined nature either from the food they eat, the environment, and its own waste. As these toxins increase, the human body is exposed to a number of illnesses like weight gain, cellulite, headaches, dull skin, fatigue, aches and pains, and a lowered immunity.
Detox diets are said to be very helpful in purging the toxins from the body. In a detox diet, people consume only fruits, vegetables and unprocessed natural food. Fresh homemade vegetables are also used along with a detox diet. Detox diets are said to destroy the environmental toxins contained in water, food, and the air that are found in the human body.
The ingredients of almost all detox diets can be described as liver tonics (milk thistle, barberry, dandelion), digestive aids (ginger, globe artichoke, peppermint) and laxatives (fennel, Psyillum) and diuretics (birch, dandelion). Some Detox diets consist of lemon in warm water, flaxseeds, and bentonite clay for breakfast. Lunch consists of salads of tomato, lettuce, cucumber, peppers, corn, kidney beans, low fat cheese, and peas. For dinner, the detox diet recommends apples, low fat free yogurt and fruits like apple, oranges, nectarines, and peaches.
A detox diet contains approximately 600-750 Kcals per day. It strictly forbids meat, fish, alcohol, and stimulants like coffee. Detox diets are known to make a person feel better, even lighter, but there is little scientific evidence of any good coming out of it.
The basic flaw with detox diets is their concept that meat has a higher level of toxins than fruits and vegetables. In reality, some fruits like cabbage and onions have high toxic levels, while fish and meat have fewer toxins. The liver can effectively break down and eliminate toxins under a protein high diet.
A healthy daily diet contains fruits, vegetables, and meat in equal portions. It should contain meat, dairy products, carbohydrates, and portions of fruits and vegetables.
About the Author
Detox provides detailed information on Detox, Detox Diet, Drug Detox, Alcohol Detox and more. Detox is affiliated with Drug Detoxification.
The phrase "detox diets" specifically refers to a class of diets that help in discharging toxins accumulated in the body. One of the major reasons for a detox diet is overeating during special occasions.
The human body is exposed to toxins of undefined nature either from the food they eat, the environment, and its own waste. As these toxins increase, the human body is exposed to a number of illnesses like weight gain, cellulite, headaches, dull skin, fatigue, aches and pains, and a lowered immunity.
Detox diets are said to be very helpful in purging the toxins from the body. In a detox diet, people consume only fruits, vegetables and unprocessed natural food. Fresh homemade vegetables are also used along with a detox diet. Detox diets are said to destroy the environmental toxins contained in water, food, and the air that are found in the human body.
The ingredients of almost all detox diets can be described as liver tonics (milk thistle, barberry, dandelion), digestive aids (ginger, globe artichoke, peppermint) and laxatives (fennel, Psyillum) and diuretics (birch, dandelion). Some Detox diets consist of lemon in warm water, flaxseeds, and bentonite clay for breakfast. Lunch consists of salads of tomato, lettuce, cucumber, peppers, corn, kidney beans, low fat cheese, and peas. For dinner, the detox diet recommends apples, low fat free yogurt and fruits like apple, oranges, nectarines, and peaches.
A detox diet contains approximately 600-750 Kcals per day. It strictly forbids meat, fish, alcohol, and stimulants like coffee. Detox diets are known to make a person feel better, even lighter, but there is little scientific evidence of any good coming out of it.
The basic flaw with detox diets is their concept that meat has a higher level of toxins than fruits and vegetables. In reality, some fruits like cabbage and onions have high toxic levels, while fish and meat have fewer toxins. The liver can effectively break down and eliminate toxins under a protein high diet.
A healthy daily diet contains fruits, vegetables, and meat in equal portions. It should contain meat, dairy products, carbohydrates, and portions of fruits and vegetables.
About the Author
Detox provides detailed information on Detox, Detox Diet, Drug Detox, Alcohol Detox and more. Detox is affiliated with Drug Detoxification.
Monday, May 29, 2006
Four Myths About Diet That You Should Pay no Attention To
Four Myths about Diet That You Should Pay No Attention To
by Jim O'Neill
Nowhere are there more fad diets, weight loss schemes and wild, completely unsubstantiated weight loss advice circulating than in the USA. With so much conflicting "information" out there, it's no wonder people don't know where to turn to lose weight properly and in a healthy way. The fact is many people assume they are eating healthy although it's closer to the truth that many of them don't even come close to eating a balanced, nutritious diet.
The reason for this is mostly due to the fact that they are guiding themselves with false information propagated by fad diets put out there by weight loss companies. Most of these diets are leading people to believe that cutting out certain nutrients is what it takes to properly loose weight. Nothing can be further from the truth. Here are four common myths which lead many dieters to take the wrong road to try to find their weight loss salvation.
MYTH # 1) YOU HAVE TO STARVE YOURSELF TO LOOSE WEIGHT
This is probably the most commonly heard and longest running myth about weight loss out there. The fact is, if you don't eat enough, your metabolism will slow down greatly making your body want to store fat thus making most of your initial weight loss come from water and muscle. This makes your body-fat percentage go up, meaning you are losing weight, but you are actually getting fatter!
The average woman should not eat less than 1000 calories per day and the average man should not eat less than 1200 calories per day unless under the direction of a physician. If you eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range, you will never feel hungry and you will lose weight while staying healthy.
MYTH # 2) EAT NO FAT WHATSOEVER
This is another myth that has been around for a long time. It probably comes from the fact you do need to limit your fat intake to around 15% to 20% of your overall daily calorie intake. "If eating only a little is good, then eating none must be better", but the fact is, your body does need that 15% to 20% of fat in your diet because fat helps lubricate your joints, keeps your skin smooth and elastic, provides a source of energy, helps your nervous system to function properly and provides insulation from cold weather. Olive, flaxseed and fish oils are good sources of fats. Avoid saturated fats and hydrogenated (trans) fats.
MYTH # 3) YOU SHOULD NOT EAT FROM CERTAIN FOOD GROUPS
A lot of fad diets adhere to cutting out one food group or another. The Atkins diet, which sparked a whole host of copycat diets, placed an emphasis on eliminating carbohydrates for example. The fact is your body needs a balance of carbohydrates, protein and fat to function properly and so none of them should be eliminated from your diet. Water, vitamins, minerals and fiber are also needed and should be a part of your regular daily intake. The key is to try to keep the carbs, proteins and fats in the proper range at approximately 60% for carbs, 25% for proteins and 15% for fats.
MYTH # 4) TO GET ENOUGH PROTEIN, YOU HAVE TO EAT MEAT
While it is true that meat is a great source of protein, it is certainly not the only one. Meat can also be high in fat and sodium. Dairy products are usually high in fat, but now there are plenty of low-fat and fat-free dairy products to choose from and they do not compromise the protein value. Egg whites are also a prime source of protein. These are all sources of complete proteins. Various vegetables and legumes also contain proteins but these are all incomplete proteins and must be eaten in the right combinations to become complete. One example is combining beans with rice.
The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com
by Jim O'Neill
Nowhere are there more fad diets, weight loss schemes and wild, completely unsubstantiated weight loss advice circulating than in the USA. With so much conflicting "information" out there, it's no wonder people don't know where to turn to lose weight properly and in a healthy way. The fact is many people assume they are eating healthy although it's closer to the truth that many of them don't even come close to eating a balanced, nutritious diet.
The reason for this is mostly due to the fact that they are guiding themselves with false information propagated by fad diets put out there by weight loss companies. Most of these diets are leading people to believe that cutting out certain nutrients is what it takes to properly loose weight. Nothing can be further from the truth. Here are four common myths which lead many dieters to take the wrong road to try to find their weight loss salvation.
MYTH # 1) YOU HAVE TO STARVE YOURSELF TO LOOSE WEIGHT
This is probably the most commonly heard and longest running myth about weight loss out there. The fact is, if you don't eat enough, your metabolism will slow down greatly making your body want to store fat thus making most of your initial weight loss come from water and muscle. This makes your body-fat percentage go up, meaning you are losing weight, but you are actually getting fatter!
The average woman should not eat less than 1000 calories per day and the average man should not eat less than 1200 calories per day unless under the direction of a physician. If you eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range, you will never feel hungry and you will lose weight while staying healthy.
MYTH # 2) EAT NO FAT WHATSOEVER
This is another myth that has been around for a long time. It probably comes from the fact you do need to limit your fat intake to around 15% to 20% of your overall daily calorie intake. "If eating only a little is good, then eating none must be better", but the fact is, your body does need that 15% to 20% of fat in your diet because fat helps lubricate your joints, keeps your skin smooth and elastic, provides a source of energy, helps your nervous system to function properly and provides insulation from cold weather. Olive, flaxseed and fish oils are good sources of fats. Avoid saturated fats and hydrogenated (trans) fats.
MYTH # 3) YOU SHOULD NOT EAT FROM CERTAIN FOOD GROUPS
A lot of fad diets adhere to cutting out one food group or another. The Atkins diet, which sparked a whole host of copycat diets, placed an emphasis on eliminating carbohydrates for example. The fact is your body needs a balance of carbohydrates, protein and fat to function properly and so none of them should be eliminated from your diet. Water, vitamins, minerals and fiber are also needed and should be a part of your regular daily intake. The key is to try to keep the carbs, proteins and fats in the proper range at approximately 60% for carbs, 25% for proteins and 15% for fats.
MYTH # 4) TO GET ENOUGH PROTEIN, YOU HAVE TO EAT MEAT
While it is true that meat is a great source of protein, it is certainly not the only one. Meat can also be high in fat and sodium. Dairy products are usually high in fat, but now there are plenty of low-fat and fat-free dairy products to choose from and they do not compromise the protein value. Egg whites are also a prime source of protein. These are all sources of complete proteins. Various vegetables and legumes also contain proteins but these are all incomplete proteins and must be eaten in the right combinations to become complete. One example is combining beans with rice.
The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com
The Best Way to Get A Flat, Firm Stomach
The Best Way to Get a Flat, Firm Stomach
by Jim O'Neill
When it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always here people say things like ?I hate my thighs? or ?my butt is too big?. Of course some of these things are said in jest, but there is still discontent hidden in there.
Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive ?six pack abs?, but much like Ponce De Leon?s search for the fountain of youth, it seems like it is impossible to find.
Now, while there is no ?magical formula? for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.
Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.
The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen.
Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
Slowly return to the starting position keeping your abs contracted.
That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.
Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.
Jim O'Neill is a certified personal fitness trainer and also holds a sports nutrition certification. He has been helping people successfully achieve their weight loss and fitness goals for over 15 years by staying on the cutting edge of weight loss and fitness technology. To learn more about how you can benefit from his easy to use weight loss and fitness programs go to: http://www.mrgyfitness.com
by Jim O'Neill
When it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always here people say things like ?I hate my thighs? or ?my butt is too big?. Of course some of these things are said in jest, but there is still discontent hidden in there.
Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive ?six pack abs?, but much like Ponce De Leon?s search for the fountain of youth, it seems like it is impossible to find.
Now, while there is no ?magical formula? for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.
Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.
The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen.
Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
Slowly return to the starting position keeping your abs contracted.
That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.
Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.
Jim O'Neill is a certified personal fitness trainer and also holds a sports nutrition certification. He has been helping people successfully achieve their weight loss and fitness goals for over 15 years by staying on the cutting edge of weight loss and fitness technology. To learn more about how you can benefit from his easy to use weight loss and fitness programs go to: http://www.mrgyfitness.com
Two Great Ways to Burn Fat Fast
Two Great Ways to Burn Fat Fast
by Jim O'Neill
Everyone who ever tried to lose weight has probably tried just about everything they could to do it at one time or another. With all of the gimmicks, fad diets, useless pills, and ?secret? exercise methods out there it can be frustrating trying to get rid of unwanted fat.
Now everyone knows that there really is no secret method or trick to losing weight. Everyone knows that proper diet combined with exercise is the only real way to burn fat but there are a couple of things you can do to help speed the process up a bit.
# 1) Exercise first thing in the morning.
Studies have shown that exercising first thing in the morning can burn as much as 3 times more fat than exercising any other time of the day. One of the reasons for this is because your body?s main energy source during the day comes from carbohydrates. When you sleep for 6 to 8 hours your body uses the majority of its carbohydrate stores as energy for the various bodily functions that take place during sleep
In the morning your body doesn?t have any carbohydrates left for energy and so fat becomes the prime energy source. When you exercise right away in the morning before you eat breakfast so you don?t give your body any carbohydrates to use as energy, you will burn mostly fat for energy and that is the prime goal.
Also when you exercise in the morning it boosts your metabolism up throughout the day which means that even during the day you will burn more calories and lose more weight. Evening exercise will still burn some fat but you will have a higher carbohydrate store so you will not burn as much plus when you go to sleep at night your metabolism slows down and so you won?t burn extra fat for as long after exercise.
One last reason why exercising in the morning is good is because aside from burning more fat and having increased energy levels during the day, you will have your workout out of the way and not have to do it after a long day at work.
#2) Always eat breakfast.
Eating breakfast will help to boost your metabolism while skipping breakfast and waiting until mid morning or lunchtime will make it slow down considerably. Another thing to consider is that waiting too long to eat after you wake up will make your body break down muscle tissue (catabolism) for the protein it will be looking for.
When combined with morning exercise, eating breakfast is like a double dose of fat burning because when your body gets a morning meal, it is like putting a log on your metabolisms fire. Breakfast kicks your metabolism into high gear and makes you burn even more fat than you did during your exercise session.
By eating breakfast you also are much less likely to have those mid morning doughnuts or whatever you can get from the snack machine when you get to work. Breakfast combined with morning exercise is the best 1-2 punch you can give yourself for maximum fat burning and energy.
Remember; exercise for at least 30 minutes first thing in the morning and eat a good breakfast about 15 to 20 minutes after your workout and you will burn a lot more fat and lose a lot more weight both during exercise and throughout the day as well.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php
by Jim O'Neill
Everyone who ever tried to lose weight has probably tried just about everything they could to do it at one time or another. With all of the gimmicks, fad diets, useless pills, and ?secret? exercise methods out there it can be frustrating trying to get rid of unwanted fat.
Now everyone knows that there really is no secret method or trick to losing weight. Everyone knows that proper diet combined with exercise is the only real way to burn fat but there are a couple of things you can do to help speed the process up a bit.
# 1) Exercise first thing in the morning.
Studies have shown that exercising first thing in the morning can burn as much as 3 times more fat than exercising any other time of the day. One of the reasons for this is because your body?s main energy source during the day comes from carbohydrates. When you sleep for 6 to 8 hours your body uses the majority of its carbohydrate stores as energy for the various bodily functions that take place during sleep
In the morning your body doesn?t have any carbohydrates left for energy and so fat becomes the prime energy source. When you exercise right away in the morning before you eat breakfast so you don?t give your body any carbohydrates to use as energy, you will burn mostly fat for energy and that is the prime goal.
Also when you exercise in the morning it boosts your metabolism up throughout the day which means that even during the day you will burn more calories and lose more weight. Evening exercise will still burn some fat but you will have a higher carbohydrate store so you will not burn as much plus when you go to sleep at night your metabolism slows down and so you won?t burn extra fat for as long after exercise.
One last reason why exercising in the morning is good is because aside from burning more fat and having increased energy levels during the day, you will have your workout out of the way and not have to do it after a long day at work.
#2) Always eat breakfast.
Eating breakfast will help to boost your metabolism while skipping breakfast and waiting until mid morning or lunchtime will make it slow down considerably. Another thing to consider is that waiting too long to eat after you wake up will make your body break down muscle tissue (catabolism) for the protein it will be looking for.
When combined with morning exercise, eating breakfast is like a double dose of fat burning because when your body gets a morning meal, it is like putting a log on your metabolisms fire. Breakfast kicks your metabolism into high gear and makes you burn even more fat than you did during your exercise session.
By eating breakfast you also are much less likely to have those mid morning doughnuts or whatever you can get from the snack machine when you get to work. Breakfast combined with morning exercise is the best 1-2 punch you can give yourself for maximum fat burning and energy.
Remember; exercise for at least 30 minutes first thing in the morning and eat a good breakfast about 15 to 20 minutes after your workout and you will burn a lot more fat and lose a lot more weight both during exercise and throughout the day as well.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php
Sunday, May 28, 2006
5 Steps to Losing Love Handles
5 Steps to Losing Love Handles
by: Kevin Koskella
It's a common question I hear mostly from the guys:
“How do I get rid of my love handles?”
The famed “love handles” or the fat the hangs over the sides is stubborn and annoying! I know because have struggled with handles myself. Unfortunately, there isn't an exercise or a machine in the gym that will take them away. The good news is that there IS something you can do about this unwanted extra fat.
Follow these 5 steps as I did and you will be on your way to the best possible body you can achieve!
1. Cut the sugar. Ideally, end sugar altogether! Since many people I know tell me this is too drastic, cutting down on sugar should be your #1 priority when it comes to losing love handles. This extra fat around your waist is evidence of too many carbs. If you drink soda, quit, immediately. Only eat dessert on special occasion. Otherwise substitute fruit for your sugar cravings.
2. More cardio. You can do 1,000 crunches a day, get on one of those machines in the gym that make you twist, do side lifts, back lifts, foot lifts until your ears bleed, but none of this will sure your handle menace. Cardio is the best exercise. Walking, running, biking, stairmaster, treadmill- all are great exercises for burning this fat away. Some strength training is also recommended, but don't be fooled into thinking you can “spot reduce.” Just do some cardio daily, even if it's just walking your dog.
3. Eat a lot. Okay, I don't mean to eat more calories. I mean eat more often. Snacking will help you burn this fat! Shoot for 4-5 times a day (including meals). Just stick with the good stuff for snacks- fruit, almonds, cottage cheese, natural energy bars, etc. If you eat often your body will continue to burn fat all day long as it's digesting.
4. Take the stairs. This isn't hard. If you've only got a few floors to go don't take the elevator or escalator. Something this little can make a huge difference in how much cardio you're getting over the course of a week.
5. Eat fat. Yes. Eat fat to burn fat. Just be careful of what kind of fat. Nuts, olive oil, coconut oil, and avocados are all good for you and will help you to keep away pesky blubber. But stay away from trans fats or “partially hydrogenated fat” at all costs, as it's terrible for your health and can stay in your body for months! I tend to eat almonds often throughout the day, and it keeps me satisfied and keeps me from overeating.
About The Author
Kevin Koskella is a personal trainer and triathlon coach in San Diego. He has owned a personal training company, and consulted in the fitness field for over 9 years. Author of the E-Book, The Healthy Burn, a comprehensive fat-burning plan for couch potatoes, competitive athletes, and anyone in between.
For more effective ways to lose weight and get in shape, check out http://www.thehealthyburn.net
kevin@thehealthyburn.net
by: Kevin Koskella
It's a common question I hear mostly from the guys:
“How do I get rid of my love handles?”
The famed “love handles” or the fat the hangs over the sides is stubborn and annoying! I know because have struggled with handles myself. Unfortunately, there isn't an exercise or a machine in the gym that will take them away. The good news is that there IS something you can do about this unwanted extra fat.
Follow these 5 steps as I did and you will be on your way to the best possible body you can achieve!
1. Cut the sugar. Ideally, end sugar altogether! Since many people I know tell me this is too drastic, cutting down on sugar should be your #1 priority when it comes to losing love handles. This extra fat around your waist is evidence of too many carbs. If you drink soda, quit, immediately. Only eat dessert on special occasion. Otherwise substitute fruit for your sugar cravings.
2. More cardio. You can do 1,000 crunches a day, get on one of those machines in the gym that make you twist, do side lifts, back lifts, foot lifts until your ears bleed, but none of this will sure your handle menace. Cardio is the best exercise. Walking, running, biking, stairmaster, treadmill- all are great exercises for burning this fat away. Some strength training is also recommended, but don't be fooled into thinking you can “spot reduce.” Just do some cardio daily, even if it's just walking your dog.
3. Eat a lot. Okay, I don't mean to eat more calories. I mean eat more often. Snacking will help you burn this fat! Shoot for 4-5 times a day (including meals). Just stick with the good stuff for snacks- fruit, almonds, cottage cheese, natural energy bars, etc. If you eat often your body will continue to burn fat all day long as it's digesting.
4. Take the stairs. This isn't hard. If you've only got a few floors to go don't take the elevator or escalator. Something this little can make a huge difference in how much cardio you're getting over the course of a week.
5. Eat fat. Yes. Eat fat to burn fat. Just be careful of what kind of fat. Nuts, olive oil, coconut oil, and avocados are all good for you and will help you to keep away pesky blubber. But stay away from trans fats or “partially hydrogenated fat” at all costs, as it's terrible for your health and can stay in your body for months! I tend to eat almonds often throughout the day, and it keeps me satisfied and keeps me from overeating.
About The Author
Kevin Koskella is a personal trainer and triathlon coach in San Diego. He has owned a personal training company, and consulted in the fitness field for over 9 years. Author of the E-Book, The Healthy Burn, a comprehensive fat-burning plan for couch potatoes, competitive athletes, and anyone in between.
For more effective ways to lose weight and get in shape, check out http://www.thehealthyburn.net
kevin@thehealthyburn.net
Best Cardio Exercises
Best Cardio Exercises
by: Gary Gresham
The best cardio exercises are something you enjoy so you'll stick to it to get the maximum benefits. You may be surprised at how quickly this form of physical activity becomes a habit you enjoy.
Exercise and cardiovascular fitness exercises are great for your health but the best cardio exercises get you to your ideal target heart rate as you exercise.
To test your heart rate while exercising place your thumb on the underside of your wrist to locate your pulse. Count the heart beats for fifteen seconds and multiply that number times four.
That number is your heart rate. To calculate your ideal target heart rate, subtract your age from two hundred and twenty.
Everyone has their own preference of exercise, but these exercises below will get you to your ideal target heart rate and are some of the best cardio exercises.
Walking As Exercise
Walking as exercise fits well into most lifestyles and is something anyone can do at any age. Start out walking at a medium pace and end up walking briskly so you can get to your ideal target heart rate.
Walk where you climb slight grades to increase resistance which will increase your heart rate. Not only will walking as exercise make you feel good it's one of the best cardio exercises to do with a friend.
Bicycling Exercise
Bicycling exercise also offers no age barriers and people at almost any fitness level can enjoy it. The benefit of bicycling exercise is it builds your strength and agility.
Like walking, to get to your ideal target heart rate, find slight grades to ride on to increase resistance. Bicycling exercise is not only one of the best cardio exercises it's not likely that you'll ever get bored.
Swimming Pool Workout
A swimming pool workout is ideal for a full body exercise and cardiovascular fitness. Exercise in water is easy on the joints because the water supports you and water also provides a natural resistance.
To keep your workout balanced, swim laps using different strokes to vary the muscles you work. A swimming pool workout is one of the best cardio exercises because it gets you to your ideal target heart rate quickly.
Elliptical Exercise
Working out on an elliptical exerciser is one of the best cardio exercises available. Like a swimming pool workout, elliptical exercise is ideal for a full body exercise and cardiovascular fitness.
The motion of elliptical exercise feels very natural and compliments normal body movements making it feel like the workout is easier. Elliptical exercise creates a safe workout because it reduces the harmful stress and impact on your muscles and joints.
The duration of any cardiovascular fitness exercise should be a minimum of twenty minutes and up to sixty minutes. Test your heart rate while exercising and calculate your ideal target heart rate.
To get to your ideal target heart rate just adjust your speed or resistance. That way you get the highest possible benefit and the best cardio exercise possible.
Copyright © 2005 Treadmill-Info.com All Rights Reserved.
About The Author
Gary Gresham
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
by: Gary Gresham
The best cardio exercises are something you enjoy so you'll stick to it to get the maximum benefits. You may be surprised at how quickly this form of physical activity becomes a habit you enjoy.
Exercise and cardiovascular fitness exercises are great for your health but the best cardio exercises get you to your ideal target heart rate as you exercise.
To test your heart rate while exercising place your thumb on the underside of your wrist to locate your pulse. Count the heart beats for fifteen seconds and multiply that number times four.
That number is your heart rate. To calculate your ideal target heart rate, subtract your age from two hundred and twenty.
Everyone has their own preference of exercise, but these exercises below will get you to your ideal target heart rate and are some of the best cardio exercises.
Walking As Exercise
Walking as exercise fits well into most lifestyles and is something anyone can do at any age. Start out walking at a medium pace and end up walking briskly so you can get to your ideal target heart rate.
Walk where you climb slight grades to increase resistance which will increase your heart rate. Not only will walking as exercise make you feel good it's one of the best cardio exercises to do with a friend.
Bicycling Exercise
Bicycling exercise also offers no age barriers and people at almost any fitness level can enjoy it. The benefit of bicycling exercise is it builds your strength and agility.
Like walking, to get to your ideal target heart rate, find slight grades to ride on to increase resistance. Bicycling exercise is not only one of the best cardio exercises it's not likely that you'll ever get bored.
Swimming Pool Workout
A swimming pool workout is ideal for a full body exercise and cardiovascular fitness. Exercise in water is easy on the joints because the water supports you and water also provides a natural resistance.
To keep your workout balanced, swim laps using different strokes to vary the muscles you work. A swimming pool workout is one of the best cardio exercises because it gets you to your ideal target heart rate quickly.
Elliptical Exercise
Working out on an elliptical exerciser is one of the best cardio exercises available. Like a swimming pool workout, elliptical exercise is ideal for a full body exercise and cardiovascular fitness.
The motion of elliptical exercise feels very natural and compliments normal body movements making it feel like the workout is easier. Elliptical exercise creates a safe workout because it reduces the harmful stress and impact on your muscles and joints.
The duration of any cardiovascular fitness exercise should be a minimum of twenty minutes and up to sixty minutes. Test your heart rate while exercising and calculate your ideal target heart rate.
To get to your ideal target heart rate just adjust your speed or resistance. That way you get the highest possible benefit and the best cardio exercise possible.
Copyright © 2005 Treadmill-Info.com All Rights Reserved.
About The Author
Gary Gresham
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
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 2 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.
About The Author
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!
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 2 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.
About The Author
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!
Weigh Loss Success
Weight Loss Success Results from Finding the Right Balance of Calories and Exercise
by: Gill Webster
Weight loss is not just about changing what you eat, it's also about adding more exercise activities during your week.
We need to change our eating habits, to stop eating the junk foods and highly processed foods and replace them with good, healthy foods. You need to eat foods that supply you with all the nutrients that are required to keep our bodies healthy.
Before making any changes, I recommend that you start a food and activity journal. In this, you not only write down what you eat, but where, when, and what you were feeling at the time. This will help you will see what triggers your hunger and what satisfies your appetite. What foods do you routinely shop for? What snacks do you keep in the pantry?
Once you start to see patterns in your journal, you're ready to start taking action. But keep in mind that deciding to reduce the calories, fat, saturated fat, and sugar in your diet is a big step, and trying to do that at the same time you endeavour to make a drastic change in your physical activity level, may be biting off too much change at one time. Which, sadly, can set you up for failure. Instead of trying to make all the changes at once, I recommend that you set smaller, more realistic goals for yourself and plan to add in a new challenge each week.
Don't plan to starve yourself, either. This won't help you lose weight. It's much better to eat small, regular meals five or six times a day, so that the body never feels threatened and tempted to hold on to its fat stores. Eating regular meals also helps to maintain your blood sugar at a constant level so that you don't start craving sugary food when your blood sugar levels drop.
Adding fibre to your diet -- such as whole grain cereals, legumes (lentils and beans), vegetables, and fruits -- can help you feel full with fewer calories.
Another great tip: Prepare your meals and snacks at home. This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat/low-calorie versions of your favorite foods.
Snacks can comprise simple of a piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt. These are portable and an excellent choice to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.
As I mentioned earlier, weight loss success also requires that you increase your physical activity. Aim for at least 30 minutes (adults) or 60 minutes (children) of moderate intensity activity for at least three or more days a week. If you are just starting to be physically active, remember that even small increases provide health benefits. Check with your physician first, and then start with a few minutes of activity a day and gradually increase, working your way up to 30 minutes. If you already achieve 30 minutes of moderate-intensity physical activity a day, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous-intensity activities.
The balance of calories consumed against your activity level will either cause weight loss or gain. The more calories you eat, the more physical you need to be. For example for every 100 calories you consume and not burn a day, you will gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, you must reduce your calories and increase your physical activity.
About The Author
Gill Webster is dedicated to helping people, especially women over 40, learn how to live a healthy beautiful life, while succeeding at weight loss. To learn more, jump to http://slimyouwin.com, sign up for her free newsletter on health and fitness and receive her free e-book. Signup is a simple sign and Gill guarantees a no-spam policy!
by: Gill Webster
Weight loss is not just about changing what you eat, it's also about adding more exercise activities during your week.
We need to change our eating habits, to stop eating the junk foods and highly processed foods and replace them with good, healthy foods. You need to eat foods that supply you with all the nutrients that are required to keep our bodies healthy.
Before making any changes, I recommend that you start a food and activity journal. In this, you not only write down what you eat, but where, when, and what you were feeling at the time. This will help you will see what triggers your hunger and what satisfies your appetite. What foods do you routinely shop for? What snacks do you keep in the pantry?
Once you start to see patterns in your journal, you're ready to start taking action. But keep in mind that deciding to reduce the calories, fat, saturated fat, and sugar in your diet is a big step, and trying to do that at the same time you endeavour to make a drastic change in your physical activity level, may be biting off too much change at one time. Which, sadly, can set you up for failure. Instead of trying to make all the changes at once, I recommend that you set smaller, more realistic goals for yourself and plan to add in a new challenge each week.
Don't plan to starve yourself, either. This won't help you lose weight. It's much better to eat small, regular meals five or six times a day, so that the body never feels threatened and tempted to hold on to its fat stores. Eating regular meals also helps to maintain your blood sugar at a constant level so that you don't start craving sugary food when your blood sugar levels drop.
Adding fibre to your diet -- such as whole grain cereals, legumes (lentils and beans), vegetables, and fruits -- can help you feel full with fewer calories.
Another great tip: Prepare your meals and snacks at home. This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat/low-calorie versions of your favorite foods.
Snacks can comprise simple of a piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt. These are portable and an excellent choice to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.
As I mentioned earlier, weight loss success also requires that you increase your physical activity. Aim for at least 30 minutes (adults) or 60 minutes (children) of moderate intensity activity for at least three or more days a week. If you are just starting to be physically active, remember that even small increases provide health benefits. Check with your physician first, and then start with a few minutes of activity a day and gradually increase, working your way up to 30 minutes. If you already achieve 30 minutes of moderate-intensity physical activity a day, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous-intensity activities.
The balance of calories consumed against your activity level will either cause weight loss or gain. The more calories you eat, the more physical you need to be. For example for every 100 calories you consume and not burn a day, you will gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, you must reduce your calories and increase your physical activity.
About The Author
Gill Webster is dedicated to helping people, especially women over 40, learn how to live a healthy beautiful life, while succeeding at weight loss. To learn more, jump to http://slimyouwin.com, sign up for her free newsletter on health and fitness and receive her free e-book. Signup is a simple sign and Gill guarantees a no-spam policy!
Lose Weight: Exercise and Burn Fat on a Busy Schedule
Lose Weight: How to Exercise and Burn Fat on a Busy Schedule
by: Lawrence Cole
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1) Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
2) Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
3) Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
4) Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
5) Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
http://www.yourbestbodynow.com
About The Author
Lawrence Cole is a Lifestyle and Fitness Consultant based out of Los Angeles, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning.
View their website at: http://www.yourbestbodynow.com
lcole@yourbestbodynow.com
by: Lawrence Cole
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1) Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
2) Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
3) Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
4) Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
5) Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
http://www.yourbestbodynow.com
About The Author
Lawrence Cole is a Lifestyle and Fitness Consultant based out of Los Angeles, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning.
View their website at: http://www.yourbestbodynow.com
lcole@yourbestbodynow.com
Dieting Mistakes to Avoid
Dieting Mistakes to Avoid
by: Jim O'Neill
Many people set out to lose weight with good intentions of sticking it out until they reach their goals. In fact, they intend to lose those unwanted extra pounds for good without ever seeing them again. So then, why is it that so many people lose weight only to gain it all back again? And why is it that so many people get frustrated and quit trying before they even lose any weight?
Of course dieting to lose weight takes some planning and some will power to stay with it, but a big part of the reason why so many people seem to be on a perpetual diet but never seem to lose weight often has less to do with their will to want to do it, and more to do with falling victim to some common mistakes dieters regularly make. Let's look at some of these mistakes and some solutions to them.
One big mistake that dieters make is assuming that certain foods can be eaten in high quantities such as fat-free foods. It needs to be understood that just because a food is fat-free doesn't mean it is calorie free. When you consume more calories than you use, you will gain, not lose, weight.
Many people who tried one of the many low-carb diets out there thought that they could eat as much as they wanted as long as the food they ate had low or no carbs. This way of thinking is wrong. It is still a matter of controlling the size of your portions that makes the difference. Keeping track of your overall calorie intake each day is imperative to a proper weight loss plan.
Another mistake that is made by dieters is expecting too much too soon. When you come to the conclusion that you want to lose 30 pounds, this is a realistic goal. When you decide that you want to lose those 30 pounds in one month, this is not a realistic goal. Maybe your 25th high school reunion is coming up and you want to be able to fit into that dress or suit you wore 25 years ago.
This is only possible if you take the time to allow yourself to properly attain that goal. Weight loss is best done at 1-2 pounds a week, not at 1-2 pounds a day, so set a small goal of say losing 5-7 pounds in a month, then set another similar goal and so on, until you reach your ultimate goal.
Not eating enough is yet another common mistake dieters make. The fact is, if you eat too little calories, your metabolism will slow down and you will go into what is known as "starvation mode". This promotes major fat conservation for survival purposes and any weight loss will therefore come from the breakdown of muscle tissue, not fat! For the average adult female, it is not recommended to consume below 1000 calories and the average adult male should not consume below 1200 calories unless under the direction of their doctor.
One of the biggest mistakes dieters make by far is not planning for how to keep their weight down once they lose it. Often, people make the mistake of going on a "miracle" diet that promises super weight loss and although these types of diets are very dangerous and I absolutely do not recommend them, some people actually do lose weight on them. The problem is, these types of diets are designed to end at some point (which is a good thing since you would probably make it into the obituaries with a prolonged stay on these diets). That means that you would likely resume your old habits when it's over thus accounting for the returning of all the weight you lost on the diet.
Of course getting some exercise is a key part in successful weight loss as well, but putting together a well thought out eating plan designed to stay with you for the rest of your life is the real key to taking that extra weight off and keeping it off for good. Be careful not to get caught making the mistakes mentioned here and you will have a much better chance at weight loss success.
About The Author
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com.
jim@mrgymfitness.com
by: Jim O'Neill
Many people set out to lose weight with good intentions of sticking it out until they reach their goals. In fact, they intend to lose those unwanted extra pounds for good without ever seeing them again. So then, why is it that so many people lose weight only to gain it all back again? And why is it that so many people get frustrated and quit trying before they even lose any weight?
Of course dieting to lose weight takes some planning and some will power to stay with it, but a big part of the reason why so many people seem to be on a perpetual diet but never seem to lose weight often has less to do with their will to want to do it, and more to do with falling victim to some common mistakes dieters regularly make. Let's look at some of these mistakes and some solutions to them.
One big mistake that dieters make is assuming that certain foods can be eaten in high quantities such as fat-free foods. It needs to be understood that just because a food is fat-free doesn't mean it is calorie free. When you consume more calories than you use, you will gain, not lose, weight.
Many people who tried one of the many low-carb diets out there thought that they could eat as much as they wanted as long as the food they ate had low or no carbs. This way of thinking is wrong. It is still a matter of controlling the size of your portions that makes the difference. Keeping track of your overall calorie intake each day is imperative to a proper weight loss plan.
Another mistake that is made by dieters is expecting too much too soon. When you come to the conclusion that you want to lose 30 pounds, this is a realistic goal. When you decide that you want to lose those 30 pounds in one month, this is not a realistic goal. Maybe your 25th high school reunion is coming up and you want to be able to fit into that dress or suit you wore 25 years ago.
This is only possible if you take the time to allow yourself to properly attain that goal. Weight loss is best done at 1-2 pounds a week, not at 1-2 pounds a day, so set a small goal of say losing 5-7 pounds in a month, then set another similar goal and so on, until you reach your ultimate goal.
Not eating enough is yet another common mistake dieters make. The fact is, if you eat too little calories, your metabolism will slow down and you will go into what is known as "starvation mode". This promotes major fat conservation for survival purposes and any weight loss will therefore come from the breakdown of muscle tissue, not fat! For the average adult female, it is not recommended to consume below 1000 calories and the average adult male should not consume below 1200 calories unless under the direction of their doctor.
One of the biggest mistakes dieters make by far is not planning for how to keep their weight down once they lose it. Often, people make the mistake of going on a "miracle" diet that promises super weight loss and although these types of diets are very dangerous and I absolutely do not recommend them, some people actually do lose weight on them. The problem is, these types of diets are designed to end at some point (which is a good thing since you would probably make it into the obituaries with a prolonged stay on these diets). That means that you would likely resume your old habits when it's over thus accounting for the returning of all the weight you lost on the diet.
Of course getting some exercise is a key part in successful weight loss as well, but putting together a well thought out eating plan designed to stay with you for the rest of your life is the real key to taking that extra weight off and keeping it off for good. Be careful not to get caught making the mistakes mentioned here and you will have a much better chance at weight loss success.
About The Author
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com.
jim@mrgymfitness.com
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