You know how great you feel after a tough workout — a long run, bike, exercise machines, or a good game of tennis. Though you're sweaty and exhausted, you notice the exhilaration shows in your glowing skin. Your skin is flushed from more than that healthy sweat you just worked up — exercise can really improve your overall skin health and quality.
Exercise offers a number of benefits for your skin, and should be considered an important part of any skin care regimen. So add a vibrant complexion to good health and a toned body when you reviewing your reasons for getting in a daily workout.
• Exercise makes you sweat. Sweat purges your body of toxins that can clog pores and plague your skin with pimples and blemishes. Exercise increases blood flow to the skin, increases neuronal stimulation, and allows the sweat glands to increase their functions and rid the toxins.
• Exercise tones your muscles. The more toned you are beneath your skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, the more support your skin will have, and the more firm and elastic it will appear. Toning your muscles may also help to minimize the appearance of cellulite, the dimply fat that often strikes thighs and buttocks.
• Exercise boosts oxygen and blood flow to the skin. Studies have shown that regular exercise boosts blood flow enough in type 2 diabetics to help reduce the risk of skin problems that lead to amputation. Exercise gets the blood flowing, and that increased blood flow carries more oxygen to the skin.
• Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind-body benefits may extend to your complexion. Though studies are small, some show that stress may worsen, if not actually trigger, acne. Stress may also trigger flare-ups of psoriasis. It’s known to boost hormone production and suppress the body's ability to heal, but regular workouts can keep stress — and possibly hard-to-manage skin conditions — under control. When you’re feeling tense, let exercise keep any frown lines at bay, too.
• Exercise gives your complexion a beautiful, natural glow. When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy.
Make exercise your secret skin care ingredient for a young, healthier, and smoother complexion.
source: www.everydayhealth.com
Friday 29 January 2010
Thursday 28 January 2010
"Good Source" claims are questionable
Don't be fooled by labels touting foods as "good" sources of vitamins and minerals: A serving needs just 10 percent of the recommended daily value of a specific nutrient to be considered a "good source".
Take one biscuit brand, said to be a "Good Source of Calcium." You'd have to eat 10 servings - meaning the entire box and then some - to get the amount you need for the day. If you're devouring boxes of cookies to get your daily requirement, a lack of calcium will be the least of your health problems.
To get any of your nutrients, stick with nature's multivitamins: fruits and vegetables, low-fat dairy, and lean meats. Whereas with fortified cookies your calcium comes with only sugar, when you eat the bone builder in low-fat milk and cheese you get a healthy dose of fat-burning, muscle-making protein.
Take one biscuit brand, said to be a "Good Source of Calcium." You'd have to eat 10 servings - meaning the entire box and then some - to get the amount you need for the day. If you're devouring boxes of cookies to get your daily requirement, a lack of calcium will be the least of your health problems.
To get any of your nutrients, stick with nature's multivitamins: fruits and vegetables, low-fat dairy, and lean meats. Whereas with fortified cookies your calcium comes with only sugar, when you eat the bone builder in low-fat milk and cheese you get a healthy dose of fat-burning, muscle-making protein.
Lean Meats Are Usually Full Of Sodium
When you remove fat, you lose juiciness. To prevent virtuous cuts of meat from tasting like shoe leather, some manufacturers enhance their poultry, pork, and beef products with a solution of water, salt, and nutrients that impart flavor. This practice can dramatically boost the meat's sodium level. For example, a four-ounce serving of regular turkey tenderloin has a mere 55 milligrams of sodium, while the same amount of a low-fat enhanced version packs 840 milligrams. You're swapping fat for another evil - belly-bloating and blood-pressure-hiking sodium.
Just stick with naturally lean meats; just watch portion size. Basically, all you need is one or two paper-thin slices to satisfy your taste buds.
Just stick with naturally lean meats; just watch portion size. Basically, all you need is one or two paper-thin slices to satisfy your taste buds.
Wednesday 27 January 2010
Craving For Sweets
People commonly crave certain foods when they are:
* Feeling deprived.
* Swearing off specific foods or not getting enough calories can lead to cravings.
* Managing emotions.
People often use food to reward themselves or reduce stress. Dealing with learned patterns or associations. If you always eat cake with coffee, for example, the smell of coffee can make you crave cake. There are many ways to work on controlling your cravings, and you're already practicing one of them: If you can limit the food you're craving to a reasonable portion (in your case, one piece of chocolate) then perhaps you can make the food a regular part of your eating plan. Work it into your total calorie count for the day and enjoy!
source: www.everydayhealth.com
* Feeling deprived.
* Swearing off specific foods or not getting enough calories can lead to cravings.
* Managing emotions.
People often use food to reward themselves or reduce stress. Dealing with learned patterns or associations. If you always eat cake with coffee, for example, the smell of coffee can make you crave cake. There are many ways to work on controlling your cravings, and you're already practicing one of them: If you can limit the food you're craving to a reasonable portion (in your case, one piece of chocolate) then perhaps you can make the food a regular part of your eating plan. Work it into your total calorie count for the day and enjoy!
source: www.everydayhealth.com
Tuesday 26 January 2010
When Hunger Strikes
With all the energy we devote to the struggle for weight control, we know remarkably little about the most obvious reason diet fails: We get hungry.
What's going on when our bodies tells us insistently, that we have to eat that double bacon cheeseburger right now - even though we've got plenty of fat stores to oull from? Why can some people go without eating for hours while others freak out if they miss their 4 P.M. cookie?
Hunger-Fighting Tip 1: Adjust Your Timing: If you eat lunch early and you’re starving – and binging – by dinner, try retaining your ghrelin levels.
Eat lunch 15 minutes later for 2 days, then 15 minutes after that for 2 more, until you find a time that doesn’t leave you famished at 4 o’clock. Staggering your lunch will help you, and your ghrelin levels, make a smoother transition.
Hunger-Fighting Tip 2: Fill’er Up: To keep your ghrelin levels in check – and beat back hunger- your best bet is to eat a good mix of whole carbohydrates and lean protein.
Hunger-Fighting Tip 3: Wait A Minute or 20: It takes 15 to 20 minutes for the food you eat to reach the end of your intestine where some satiety hormones are released. Satiety hormones are your friends; if you give them a chance to work they’ll make sure you take a pass of the rest of those French fries. Slowing down the pace at which you eat – and waiting for 20 minutes after dinner before you dig into dessert will help you control how much you eat.
Hunger-Fighting Tip 4: Step Away From the Computer: Acknowledging that deadlines make you grab M&M’s maybe enough to curb your binge. “If you recognize that it’s stress and not hunger, you might be more likely to reach for the carrot instead of the doughnut. If you still want that doughnut, eat away from your computer or your report. Focusing on your food, rather than the source of your stress, will help you mindlessly downing whatever’s in reach.
What's going on when our bodies tells us insistently, that we have to eat that double bacon cheeseburger right now - even though we've got plenty of fat stores to oull from? Why can some people go without eating for hours while others freak out if they miss their 4 P.M. cookie?
Hunger-Fighting Tip 1: Adjust Your Timing: If you eat lunch early and you’re starving – and binging – by dinner, try retaining your ghrelin levels.
Eat lunch 15 minutes later for 2 days, then 15 minutes after that for 2 more, until you find a time that doesn’t leave you famished at 4 o’clock. Staggering your lunch will help you, and your ghrelin levels, make a smoother transition.
Hunger-Fighting Tip 2: Fill’er Up: To keep your ghrelin levels in check – and beat back hunger- your best bet is to eat a good mix of whole carbohydrates and lean protein.
Hunger-Fighting Tip 3: Wait A Minute or 20: It takes 15 to 20 minutes for the food you eat to reach the end of your intestine where some satiety hormones are released. Satiety hormones are your friends; if you give them a chance to work they’ll make sure you take a pass of the rest of those French fries. Slowing down the pace at which you eat – and waiting for 20 minutes after dinner before you dig into dessert will help you control how much you eat.
Hunger-Fighting Tip 4: Step Away From the Computer: Acknowledging that deadlines make you grab M&M’s maybe enough to curb your binge. “If you recognize that it’s stress and not hunger, you might be more likely to reach for the carrot instead of the doughnut. If you still want that doughnut, eat away from your computer or your report. Focusing on your food, rather than the source of your stress, will help you mindlessly downing whatever’s in reach.
Monday 25 January 2010
The Best Evening Moves
Your power levels are at a highest, so make the most of them by going hard and sweating hard. Do lap sprints in the pool (or play team sports like soccer and basketball, which require intense bursts of speed). You can also jump rope for 10 intense 1-minute intervals (with 30 seconds of rest in between).
Loosen up. Take advantage of higher body temperature and do 15 minutes of static stretches to relax. To stretch your hamstrings, hips, and back – areas that tend to get tight after a day in your cubicle – try three sets of the straddle. Sit with your legs wide apart and reach your left arm upward over your head. Lean sideways to the right, over your right leg. Hold for a minute and feel your back stretch all along your left side. Next, release and bend forward, reaching as far as possible with your fingertips. Hold for a minute. Then stretch over your left leg, reaching your right arm up and over to the side. Hold for another minute and release.
Loosen up. Take advantage of higher body temperature and do 15 minutes of static stretches to relax. To stretch your hamstrings, hips, and back – areas that tend to get tight after a day in your cubicle – try three sets of the straddle. Sit with your legs wide apart and reach your left arm upward over your head. Lean sideways to the right, over your right leg. Hold for a minute and feel your back stretch all along your left side. Next, release and bend forward, reaching as far as possible with your fingertips. Hold for a minute. Then stretch over your left leg, reaching your right arm up and over to the side. Hold for another minute and release.
Friday 22 January 2010
Cycling makes you sterile
False. This is a myth, but if you wear tight Lycra cycling shorts no one will ever have sex with you anyway, so it’s almost irrelevant. Spending 20 minutes on a bike at the gym three times a week will only do you good, but the key is to keep your exercise varied, so use the bike once a week, then do some resistance training, take a circuits class, walk the dog. Too much of anything could contribute to problems, so remember to keep your workouts and activity varied.
Can Exercise Change The Shape Of Your Body You Were Born With?
Partly true. You really can do some amazing things through exercise. I have seen remarkable results achieved by clients whose love handles disappear, hips and thighs slim down and flabby arms tighten up. Of course, there are limits to what you can do with the basic skeletal structure that you are born with, but when you feel healthy you look beautiful.
Thursday 21 January 2010
Benefits of Exercise
According to recent study, people with high levels of physical fitness are at lower risk of dying from a variety of causes.
There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.
One study has even found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being.
Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death.
Exercise isn't just important for people who are already living with health conditions: We can see benefits of moderate exercise in people who are recovering from diseases, and we might see even greater benefits in those of us who are generally well.
Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.
When incorporating more physical activity into your life, remember three simple guidelines:
•Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week
•Avoid periods of inactivity; some exercise at any level of intensity is better than none.
•At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.
There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.
One study has even found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being.
Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death.
Exercise isn't just important for people who are already living with health conditions: We can see benefits of moderate exercise in people who are recovering from diseases, and we might see even greater benefits in those of us who are generally well.
Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.
When incorporating more physical activity into your life, remember three simple guidelines:
•Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week
•Avoid periods of inactivity; some exercise at any level of intensity is better than none.
•At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.
Wednesday 20 January 2010
Healthier Food Choices
Food can be both delicious and good for your heart — if you know what to choose. Many foods are full of cholesterol, but there are lots of low-cholesterol options. Fill your plate with these delicious and heart-healthy foods:
Lean meats. Good options include skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), pork tenderloin, or pork loin.
Light dairy. Dairy products are full of calcium, but can also be high in fat. Choose fat-free or low-fat dairy products like milk, cheese, cream, and yogurt.
Fiber. Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta. Fruits and vegetables are also great sources of fiber. Be sure to include at least 25 to 30 grams of fiber in your diet each day.
Fruits and vegetables. You need at least four to five servings of fruits and vegetables every day — the more variety, the better.
Fish. Eat at least two servings of fish each week.
Try to avoid fatty meats, processed meats, high-sugar drinks, cookies and other desserts, and chips.
Lean meats. Good options include skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), pork tenderloin, or pork loin.
Light dairy. Dairy products are full of calcium, but can also be high in fat. Choose fat-free or low-fat dairy products like milk, cheese, cream, and yogurt.
Fiber. Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta. Fruits and vegetables are also great sources of fiber. Be sure to include at least 25 to 30 grams of fiber in your diet each day.
Fruits and vegetables. You need at least four to five servings of fruits and vegetables every day — the more variety, the better.
Fish. Eat at least two servings of fish each week.
Try to avoid fatty meats, processed meats, high-sugar drinks, cookies and other desserts, and chips.
Tuesday 19 January 2010
Flex Appeal
Stretching your legs could improve muscle performance.
In a recent study, scientists took flexibility and leg-strength measurements of 30 participants and asked them to stretch each leg for two minutes, five days per week. After six weeks, they found that the volunteer's flexibility had increased by 35 percent; quad strength went up 3.2 percent; and hamstring strength improved by five percent.
Stretching helps make your legs stronger by increasing your muscles' range of motion, making joint movement more efficient. That means more power!
So get touch with at least 15 minute of yoga and Pilates twice a week.
In a recent study, scientists took flexibility and leg-strength measurements of 30 participants and asked them to stretch each leg for two minutes, five days per week. After six weeks, they found that the volunteer's flexibility had increased by 35 percent; quad strength went up 3.2 percent; and hamstring strength improved by five percent.
Stretching helps make your legs stronger by increasing your muscles' range of motion, making joint movement more efficient. That means more power!
So get touch with at least 15 minute of yoga and Pilates twice a week.
You Can’t Lose Fat Eating These
What were you thinking if you keep on eating food that makes you heavy and large?
As a fitness trainer, I always say that everything should be balance; from exercise workout routine up to nutrition. When I say diet or food, we should follow a 90/10 rule – eat clean 90% of the time and “let the reins out” the other 10% of the time. In numbers that means if we’re eating 5 meals each day, with 7 days in a week, that’s 35 meals total. With 10% of the meals being “relax” meals, that is about 4 meals each week. Aim this goal and you’ll never struggle with your body weight again.
Alternatively, there are 3 foods that will totally interfere with your goal of getting lean.
Bagels. This type of bread product is a nutritional disaster. Bagels are even worse than donuts because when digested it is converted to glucocon which your liver turns into glucose. If you're not burning off a lot of energy at the time, the blood glucose is converted to fat. IF you're dieting or trying not to gain weight, stay away from the bagels.
Bagels are refined carbohydrates, packing in 350+ calories WITHOUT anything added to them.
Salad Toppings. There’s a big fallacy about salads. A lot of people think that all salads are created alike and that salad is the best way to get rid of unwanted pounds. Salads can be healthy, but of course you have to make some smart choices especially with its ingredients.
When your salad is loaded with high-calorie dressings (~300 calories), fried chicken strips (350 calories), bacon (125 calories), cheese (225 calories), and croutons (125 calories), you’ve just turned your salad to a nutritional disaster.
If you are making your own salad, be sure that it is healthy and nutritious that can both serve as a main dish or a side salad.
Smoothies. If you feel like cheating sometimes, making a home-made smoothie is a good idea. Just imagine a store-bought smoothie can contain up to 2000 calories and many others are well above 500.
In making your own version, make sure to use fresh fruits, some Greek or low fat yogurt, and a splash of juice or skim milk.
Keep in mind that in order to achieve your goals this 2010, learn by heart the 90/10 rule. Stick to nutrition basics, keep up a nice balanced exercise routine and you’ll be well on your way to permanent success.
As a fitness trainer, I always say that everything should be balance; from exercise workout routine up to nutrition. When I say diet or food, we should follow a 90/10 rule – eat clean 90% of the time and “let the reins out” the other 10% of the time. In numbers that means if we’re eating 5 meals each day, with 7 days in a week, that’s 35 meals total. With 10% of the meals being “relax” meals, that is about 4 meals each week. Aim this goal and you’ll never struggle with your body weight again.
Alternatively, there are 3 foods that will totally interfere with your goal of getting lean.
Bagels. This type of bread product is a nutritional disaster. Bagels are even worse than donuts because when digested it is converted to glucocon which your liver turns into glucose. If you're not burning off a lot of energy at the time, the blood glucose is converted to fat. IF you're dieting or trying not to gain weight, stay away from the bagels.
Bagels are refined carbohydrates, packing in 350+ calories WITHOUT anything added to them.
Salad Toppings. There’s a big fallacy about salads. A lot of people think that all salads are created alike and that salad is the best way to get rid of unwanted pounds. Salads can be healthy, but of course you have to make some smart choices especially with its ingredients.
When your salad is loaded with high-calorie dressings (~300 calories), fried chicken strips (350 calories), bacon (125 calories), cheese (225 calories), and croutons (125 calories), you’ve just turned your salad to a nutritional disaster.
If you are making your own salad, be sure that it is healthy and nutritious that can both serve as a main dish or a side salad.
Smoothies. If you feel like cheating sometimes, making a home-made smoothie is a good idea. Just imagine a store-bought smoothie can contain up to 2000 calories and many others are well above 500.
In making your own version, make sure to use fresh fruits, some Greek or low fat yogurt, and a splash of juice or skim milk.
Keep in mind that in order to achieve your goals this 2010, learn by heart the 90/10 rule. Stick to nutrition basics, keep up a nice balanced exercise routine and you’ll be well on your way to permanent success.
Monday 18 January 2010
Eat Smarter
Eating a good breakfast, a mid-morning snack before working out, a lunch of oven-roasted turkey breast on cracked wheat bread and some salad, a mid-afternoon snack, and a dinner of chicken or fish with vegetables followed by fruit for dessert will help you shed off those pounds. The only trick is to work on this meal plan consistently, The most important thing to remember is that you are no longer on a 'diet' — you've made a lifelong change in the way you eat.
Sunday 17 January 2010
Improve Saggy Breasts In The Gym
False. We can get rid of moobs (man boobs) completely — it usually takes about three months. Even for women we can quite often make improvements by strengthening key postural muscles that pull the breasts back up, making them nice and perky. We have saved many people from surgery in this way.
Friday 15 January 2010
Can You Target The Parts Of Your Body That You Want To Slim Down?
Sort of. There have been some amazing developments in this area in the US. It depends what is causing the excess fat in specific areas. If it is your love handles, for example, this is usually from excess sugar consumption. I get people off sugar, get them eating “clean and lean”, and, hey presto, their love handles go. The same is true for other parts of the body. In terms of exercise, however, it is difficult to slim down with movement only. There are certain breathing patterns combined with movement that can lower the cortisol levels, which, in turn, will reduce fat around the stomach.
Thursday 14 January 2010
Running is bad for your knees
The answer is True and False.
Running can be bad for your knees, though I would be more concerned with how too much running can speed the ageing process and stimulate the production of cortisol. This is a stress hormone that has been shown to increase fat around the front of the stomach. If you love running and it works for you, great. But I would always advise people to mix up their exercise routine and do interval cardio training. If you have a faulty running pattern it can be bad for all your joints from your shoulders to your ankles. That said, running is great in moderation and certainly better than doing nothing.
Running can be bad for your knees, though I would be more concerned with how too much running can speed the ageing process and stimulate the production of cortisol. This is a stress hormone that has been shown to increase fat around the front of the stomach. If you love running and it works for you, great. But I would always advise people to mix up their exercise routine and do interval cardio training. If you have a faulty running pattern it can be bad for all your joints from your shoulders to your ankles. That said, running is great in moderation and certainly better than doing nothing.
Sit-ups will get rid of a fat tummy
Answer is False.
It’s like putting petrol in a car that has flat tyres. If you have a fat tummy, you need to burn fat — and the best way to do that is with “big bang” exercises that use lots of muscles. The more muscles you use, the more fat you burn. You also need to eat well (eat more vegetables and good, lean protein; cut out processed sugar and white flour). You will then lose weight. It’s as simple as that.
It’s like putting petrol in a car that has flat tyres. If you have a fat tummy, you need to burn fat — and the best way to do that is with “big bang” exercises that use lots of muscles. The more muscles you use, the more fat you burn. You also need to eat well (eat more vegetables and good, lean protein; cut out processed sugar and white flour). You will then lose weight. It’s as simple as that.
Wednesday 13 January 2010
Your Routine
If the goal is cardio conditioning, simply change the run days to swimming and you won’t even miss a beat. Both these activities improve the strength & efficiency of the heart and lungs, so it’s really just a matter of what you like doing more of.
However if the goal is not cardio conditioning, here are non-cardio benefits of each: Swimming is a full body workout that uses water as resistance. Because it makes use of more muscles, it burns more calories. Running on the other hand is an activity that’s useful in our daily living (functional), makes use of lower body muscles as stabilizers, and gets resistance from gravity. The resistance that gravity creates when running improves bone density.
Keeping good bone density levels is especially important for women so if you’re only doing swimming, adding some resistance training to address this concern is best.
Enjoying an activity like swimming or running will motivate you to stay active and if you stay active long enough, you will reap the benefits of the chosen exercise.
However if the goal is not cardio conditioning, here are non-cardio benefits of each: Swimming is a full body workout that uses water as resistance. Because it makes use of more muscles, it burns more calories. Running on the other hand is an activity that’s useful in our daily living (functional), makes use of lower body muscles as stabilizers, and gets resistance from gravity. The resistance that gravity creates when running improves bone density.
Keeping good bone density levels is especially important for women so if you’re only doing swimming, adding some resistance training to address this concern is best.
Enjoying an activity like swimming or running will motivate you to stay active and if you stay active long enough, you will reap the benefits of the chosen exercise.
Tuesday 12 January 2010
Drink That Dairy!
Calcium can help you lose weight, even without cutting calories – especially if you’re not getting enough now. Over 15 weeks, obese women who doubled their daily intake from 600 milligrams to 1,200 lost an average of 11 pounds more than those who didn’t boost their quota. The brain could be detecting a calcium deficiency and then telling the body to eat more to make up for it. So chow down on low-fat dairy products – like yoghurt, string cheese, and milk everyday.
Monday 11 January 2010
Get Moving!
How much is enough? The bottom line is that, to achieve maximal gain, you need to exercise aerobically every day for at least 30 minutes, preferably up to an hour(especially if you need to lose weight).
* If you don't have tennis shoes or gym clothes, go to the mall and buy some gear to work out in. If you have the goods, you eliminate one daily excuse for not moving.
* Find the time that works best for you and schedule it in your calendar. And you must schedule it — a five- or ten-minute walk across the parking lot or to the corner store helps, but that's not your workout.
* Dress for success! Put your gym clothes on and lace up the shoes well before the appointed time to get you in the mood and spirit.
* Sign up for a class or buy home CDs, DVDs, or videotapes. Anything to get you moving!
* Choose an activity you enjoy.There are many activities to choose from and if you do something you like, you're more likely to stick with it.
* Find a partner who is at your fitness level and set dates to exercise together. That way, on days you feel like skipping, it will be much harder to do so, as you'll not only be letting yourself down, but a friend too.
* Vary your activities: mix aerobics, weight lifting, and balance and flexibility sessions throughout the week. It's the basics of keeping fit, but it is also less boring.
* Discover ways to minimize boredom that comes with the routine: try music, TV programs on fitness machines, podcasts or books or courses on tape to listen to while exercising.
* If you don't have tennis shoes or gym clothes, go to the mall and buy some gear to work out in. If you have the goods, you eliminate one daily excuse for not moving.
* Find the time that works best for you and schedule it in your calendar. And you must schedule it — a five- or ten-minute walk across the parking lot or to the corner store helps, but that's not your workout.
* Dress for success! Put your gym clothes on and lace up the shoes well before the appointed time to get you in the mood and spirit.
* Sign up for a class or buy home CDs, DVDs, or videotapes. Anything to get you moving!
* Choose an activity you enjoy.There are many activities to choose from and if you do something you like, you're more likely to stick with it.
* Find a partner who is at your fitness level and set dates to exercise together. That way, on days you feel like skipping, it will be much harder to do so, as you'll not only be letting yourself down, but a friend too.
* Vary your activities: mix aerobics, weight lifting, and balance and flexibility sessions throughout the week. It's the basics of keeping fit, but it is also less boring.
* Discover ways to minimize boredom that comes with the routine: try music, TV programs on fitness machines, podcasts or books or courses on tape to listen to while exercising.
Friday 8 January 2010
New Year, New Beginning!
Whether losing weight, starting a fitness routine, improving your overall health, or, ideally, all three. Make this year your year to stick to your healthy resolutions for good. There’s no better time than now to reaffirm your commitment.
As you go on board with your weight-loss journey, enlist family and friends to support and inspire you. Ask them to encourage you to make healthy decisions and stick by you during challenges.
Make one of your resolutions to introduce new nutritious, appetizing foods into your daily meals. Incorporate new foods into your diet.
Set obtainable weight-loss goals. Take it slowly but surely. Crash dieting ultimately leads to more weight gain.
As you go on board with your weight-loss journey, enlist family and friends to support and inspire you. Ask them to encourage you to make healthy decisions and stick by you during challenges.
Make one of your resolutions to introduce new nutritious, appetizing foods into your daily meals. Incorporate new foods into your diet.
Set obtainable weight-loss goals. Take it slowly but surely. Crash dieting ultimately leads to more weight gain.
Thursday 7 January 2010
Chocolates, Fattening, and Bones
Overindulging on chocolates will make you fat and that is a fact.
But did you know that having too much chocolate fix may weaken your bones too! Addicts’ overall bone density was 3.1 percent lower than that of those who indulged less than once a week. A study shows that… Sugar may be to blame. It’s been proven to increase the amount of calcium lost through your urine.
So next time you hit the grocery stores and buy some chocolates for snacks, think twice all time. Remember also that moderation is the key!
But did you know that having too much chocolate fix may weaken your bones too! Addicts’ overall bone density was 3.1 percent lower than that of those who indulged less than once a week. A study shows that… Sugar may be to blame. It’s been proven to increase the amount of calcium lost through your urine.
So next time you hit the grocery stores and buy some chocolates for snacks, think twice all time. Remember also that moderation is the key!
Wednesday 6 January 2010
Exercise Of The Week
Exercise Description:
Bodyweight Reverse Lunge
Classification:
Glutes (Bodyweight)
Instructions:
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
What Does Your Body Need?
You’ve already cut back on carbs, reduced your sugar intake, and pre-planned your meals, but your weight isn’t going down as fast as you thought it would.
Well, don’t worry too much because you are on the right track on becoming fit and healthy. So far, you are eating right and what you need to do now is to incorporate some exercise into your daily or weekly routine.
Well, don’t worry too much because you are on the right track on becoming fit and healthy. So far, you are eating right and what you need to do now is to incorporate some exercise into your daily or weekly routine.
Tuesday 5 January 2010
New Year's Challenge Starts NOW!
Are you ready to lose weight — and keep it off for good?
Lose weight and feel great!
A daily 20-minute exercise routine — alternating days of interval walks and days of core-strengthening exercises —on those days when you’re super-busy, or try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. If you can’t find time for fitness before or after work, squeeze in fitness throughout the day.
Lose weight and feel great!
A daily 20-minute exercise routine — alternating days of interval walks and days of core-strengthening exercises —on those days when you’re super-busy, or try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. If you can’t find time for fitness before or after work, squeeze in fitness throughout the day.
Monday 4 January 2010
10 Ways To Be In Shape
Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being on top form also can help you stay psychologically sharp.
A moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week is advisable. However, an ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. It is recommended that adults should engage in resistance training at least twice a week.
1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise.
2. Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise.
3. Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises.
4. Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.
5. Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.
6. Watch your step. Investing in a good pedometer can help you stay motivated. If you have a pedometer attached to your waist and you can see how many steps you’ve taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired.
7. Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.
8. Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you’ve accomplished and make you more accountable.
9. Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. Exercising with a friend or in a group can be very motivating. You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.
10. Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore.
source: www.everydayhealth.com
A moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week is advisable. However, an ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. It is recommended that adults should engage in resistance training at least twice a week.
1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise.
2. Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise.
3. Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises.
4. Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.
5. Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.
6. Watch your step. Investing in a good pedometer can help you stay motivated. If you have a pedometer attached to your waist and you can see how many steps you’ve taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired.
7. Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.
8. Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you’ve accomplished and make you more accountable.
9. Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. Exercising with a friend or in a group can be very motivating. You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.
10. Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore.
source: www.everydayhealth.com
Friday 1 January 2010
Diet and Nutrition Resolutions
1. Focus on Fat ~ Because it has the highest concentration of calories, cut down on fat intake, and saturated fats in particular — heavy cream, butter, sour cream, and cream cheese — which elevate LDL, the bad cholesterol.
2. Jot Down Your Diet ~ Take a few minutes every weekend to map out your daily diet for the coming week. With a checklist format, you can tick off each item as you eat it. It's important to track calories if you are watching your weight. Keeping a record makes you aware of what you're eating and makes you a student of your habits, to keep you on course and prevent unconscious eating. Keep an exercise record, too.
3. Eat a Better Breakfast ~It's advice we know — and usually ignore! Not only does skipping breakfast keep you from getting vital nutrients, it can lead to your grabbing tasteless, empty-calorie foods, like that stale Danish from the office coffee cart. Breakfast stokes up your furnace and gets your metabolism going for the entire day and the best breakfast choices are fast and easy.
4. Add Some Weight to Your Workout ~ The more muscle you have, the faster your metabolism, and the faster your weight loss. Adding two sessions of targeted weight training to your weekly fitness program through either free weights, resistance machines, or exercises using Therabands. You can also do lunges from one end of the room to the other as you use hand weights to work biceps and triceps.
5. Stop Stress Eating ~ Use behavior modification to keep you from reaching for the cookies when you get anxious. Try activities that aren't compatible with eating, like knitting, playing piano, and painting. When you're tempted between meals, look at your watch and ask yourself, "Is it my time to eat?" The problem with between-meal nibbling is the chain reaction it starts: We take a bite of a candy bar, feel guilty about it, and then eat the whole thing! Because stress eating is often done on the fly. If you cannot enjoy every bite and eat slowly, it is not worth eating.
6. Stick to Healthy Portions ~ Often, it's the amount of the food you eat that derails your diet. Serving sizes are surprisingly small, and starches pile up fast. One serving of pasta or rice is only one-third cup. If you eat one cup, which is not a lot, that's already three servings. A bagel equals five slices of bread, and can't be part of your repertoire if you want to lose weight. Just six almonds equal one serving — eat a cupful and you've consumed 1,000 calories!
7. Feed Your Mind and Body ~ So often people eat simply because they're bored and depressed about being on a diet! Shift your focus away from the drudgery of counting calories and find ways to replace eating with fun.
8. Eat Fruits and Vegetables ~ Fruits and vegetables contain phytochemicals and antioxidants to keep you healthy, young, and free of cancer. The goal is "five a day," but to lose weight, keep serving sizes in mind. Many whole fruits are two servings, like a large apple or a banana. Eat both and you've already had four servings. Sugar snap peas and baby carrots are two good snacks. Bolognese sauce on spaghetti squash is a great pasta alternative. But beware of what you put on your produce. Hummus adds fat; a better alternative is low-fat dip or salad dressing. Peanut butter on apple slices tastes great, but adds 100 calories per spoonful.
9. Develop a Better Body Image ~ It's easy to lose motivation if you tell yourself you'll never reach your goal of becoming a supermodel. Realize that most women don't have the "perfect" body — you might have some diet-resistant trouble spots, but that's no reason to quit. Find ways to celebrate every lost pound and set your sights on being the best you can be. Focus on exercise and improving performance and the body will follow.
10. Break the Binge/Guilt/Binge Cycle ~ You're changing your lifestyle, so change your behaviors, too. Promise yourself no more binges, even when you fall off the wagon. Just because you ate a slice of cake doesn't mean you should follow it with slices two and three. One piece of cake is 500 calories, while a pound of fat is 3,500. You'd have to eat it every day for a week to gain a pound. Once won't derail all the work you've done, so don't beat yourself up — just get back on track.
11. Get More Sleep to Lose Weight ~ We all should sleep eight hours a night. Studies show that people who don't get enough rest eat more when they're awake. If you find yourself dragging in the afternoon, you might think, I'm tired, so I'll eat. But you feel tired because you're dehydrated and need to drink more water. Speaking of fluids, if you sip a lot of coffee and caffeinated sodas throughout the day, you might have trouble sleeping at night — plus caffeine further dehydrates you, requiring you to drink even more water.
12. Practice Moderation During the Holidays ~ Exercise at every opportunity. Try for all seven days a week because you'll be eating more calories. Her day-of-the-party strategy is to have your regular meals, with a light snack beforehand "to take the edge off so you don't arrive ravenous and ready to eat the furniture. Watch liquid calories, especially sweet drinks like eggnog, which are high in fat. Set a two-glass limit on wine or wine spritzers, and sip a seltzer in between. Remember, alcohol increases triglyceride levels and slows down your metabolism. Focus on enjoying other holiday activities, like caroling, decorating the tree, and dancing.
2. Jot Down Your Diet ~ Take a few minutes every weekend to map out your daily diet for the coming week. With a checklist format, you can tick off each item as you eat it. It's important to track calories if you are watching your weight. Keeping a record makes you aware of what you're eating and makes you a student of your habits, to keep you on course and prevent unconscious eating. Keep an exercise record, too.
3. Eat a Better Breakfast ~It's advice we know — and usually ignore! Not only does skipping breakfast keep you from getting vital nutrients, it can lead to your grabbing tasteless, empty-calorie foods, like that stale Danish from the office coffee cart. Breakfast stokes up your furnace and gets your metabolism going for the entire day and the best breakfast choices are fast and easy.
4. Add Some Weight to Your Workout ~ The more muscle you have, the faster your metabolism, and the faster your weight loss. Adding two sessions of targeted weight training to your weekly fitness program through either free weights, resistance machines, or exercises using Therabands. You can also do lunges from one end of the room to the other as you use hand weights to work biceps and triceps.
5. Stop Stress Eating ~ Use behavior modification to keep you from reaching for the cookies when you get anxious. Try activities that aren't compatible with eating, like knitting, playing piano, and painting. When you're tempted between meals, look at your watch and ask yourself, "Is it my time to eat?" The problem with between-meal nibbling is the chain reaction it starts: We take a bite of a candy bar, feel guilty about it, and then eat the whole thing! Because stress eating is often done on the fly. If you cannot enjoy every bite and eat slowly, it is not worth eating.
6. Stick to Healthy Portions ~ Often, it's the amount of the food you eat that derails your diet. Serving sizes are surprisingly small, and starches pile up fast. One serving of pasta or rice is only one-third cup. If you eat one cup, which is not a lot, that's already three servings. A bagel equals five slices of bread, and can't be part of your repertoire if you want to lose weight. Just six almonds equal one serving — eat a cupful and you've consumed 1,000 calories!
7. Feed Your Mind and Body ~ So often people eat simply because they're bored and depressed about being on a diet! Shift your focus away from the drudgery of counting calories and find ways to replace eating with fun.
8. Eat Fruits and Vegetables ~ Fruits and vegetables contain phytochemicals and antioxidants to keep you healthy, young, and free of cancer. The goal is "five a day," but to lose weight, keep serving sizes in mind. Many whole fruits are two servings, like a large apple or a banana. Eat both and you've already had four servings. Sugar snap peas and baby carrots are two good snacks. Bolognese sauce on spaghetti squash is a great pasta alternative. But beware of what you put on your produce. Hummus adds fat; a better alternative is low-fat dip or salad dressing. Peanut butter on apple slices tastes great, but adds 100 calories per spoonful.
9. Develop a Better Body Image ~ It's easy to lose motivation if you tell yourself you'll never reach your goal of becoming a supermodel. Realize that most women don't have the "perfect" body — you might have some diet-resistant trouble spots, but that's no reason to quit. Find ways to celebrate every lost pound and set your sights on being the best you can be. Focus on exercise and improving performance and the body will follow.
10. Break the Binge/Guilt/Binge Cycle ~ You're changing your lifestyle, so change your behaviors, too. Promise yourself no more binges, even when you fall off the wagon. Just because you ate a slice of cake doesn't mean you should follow it with slices two and three. One piece of cake is 500 calories, while a pound of fat is 3,500. You'd have to eat it every day for a week to gain a pound. Once won't derail all the work you've done, so don't beat yourself up — just get back on track.
11. Get More Sleep to Lose Weight ~ We all should sleep eight hours a night. Studies show that people who don't get enough rest eat more when they're awake. If you find yourself dragging in the afternoon, you might think, I'm tired, so I'll eat. But you feel tired because you're dehydrated and need to drink more water. Speaking of fluids, if you sip a lot of coffee and caffeinated sodas throughout the day, you might have trouble sleeping at night — plus caffeine further dehydrates you, requiring you to drink even more water.
12. Practice Moderation During the Holidays ~ Exercise at every opportunity. Try for all seven days a week because you'll be eating more calories. Her day-of-the-party strategy is to have your regular meals, with a light snack beforehand "to take the edge off so you don't arrive ravenous and ready to eat the furniture. Watch liquid calories, especially sweet drinks like eggnog, which are high in fat. Set a two-glass limit on wine or wine spritzers, and sip a seltzer in between. Remember, alcohol increases triglyceride levels and slows down your metabolism. Focus on enjoying other holiday activities, like caroling, decorating the tree, and dancing.
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