When you think of developing a strong, muscular physique what type of exercises do you think of doing? To improve and develop strength most individuals focus on lifting weights exercises such as bench press, push ups and flies that focus on powerful pushing and pulling movements. Cardiovascular activity usually takes the passenger seat, when it comes to developing strength - unless youre involved in a sport that requires a lot of endurance training, or if you want to loose excess body fat on top of improving your strength.
Stretching unfortunately isnt even put in the strength development category, because most of us figure that since its a low intensity movement its purely for cooling down after our workouts. However stretching isn't merely a great way to cool down trust me it can actually help make you stronger. Thats why I feature a great stretching diagram on my website, FitnessGear101.com.
The benefits of stretching have numerous effects on your weightlifting progress. Just remember when you stretch you should feel slight tension in your muscles, but no pain!
Stretching is your key to the following fitness pluses:
Increased Strength - Stretching actually helps to increase your muscular strength because it expands your range of motion, and range of motion literally applies to weightlifting. For example when you lift in a wider range of motion compared to a smaller range, youre enlisting the help of more fibers, making your muscles stronger.
Reduced Stress We all know that stretching helps reduce the stress and tension in our exercised muscles, but did you know that a quick 20-mintue session of stretching can also release most of the tension that built up throughout an entire workday?
Improved Posture Flexible muscles are your key to good posture, because stretching promotes balanced muscle tone in all the major joints in the body. This affects your strength training because good posture reduces stress and soreness in the muscles and joints, letting you get back to the gym faster.
Improved Speed & Reaction Time if youre an athlete youre aware of how important agility is to top performance. Flexible muscles make you quicker on your feet. This allows for you to run faster in sports like soccer; react quicker by making saves in hockey and by maneuvering around opponents in football.
Decreased Muscle Soreness - This means less time off from the gym and your game, and more time to devote to developing those muscles.
Ease of Movement If youre not an athlete, never fear, stretching does more than improve sports performance. It makes simple daily tasks easier as well, by lessening the general stiffness in joints so you can bend down, reach up and lift things easily. Stretching will also affect the future of your joints by making you less likely to develop joint pain later in life.
Reduces Chances of Injury More flexible muscles translate to less chance of injuring tight muscles during exercise. Take for example your hamstrings, the muscles that run down the back of your upper legs. I like to compare the hamstrings to an elastic band the flexible hamstring has a lot of stretch; whereas the inflexible hamstring is that dried out elastic that breaks when its stretch too far.
Anna Fleet is a certified personal trainer. When she is not working out or helping others achieve optimal health, she is the face and voice behind www.fitnessgear101.com an excellent online resource for information about
Discover a Secret of Being Unstoppable
Thursday, 6 September 2012
Saturday, 14 July 2012
Staying on Track
It's that time of year when we are busy with the holiday season and guess what is usually the first thing scratched off our list? YUP! You guessed it YOU are scratched off the list, but most importantly our body is the most valuable possession we have and we neglect it every holiday season.
I hear people whispering goodness the dreaded 5lbs are coming, I can't resist the temptations, the parties, the dinners OH MY GOODNESS TIS THE SEASON TO EXPLODE! I THINK NOT!
Let's talk about how we can permanently stay on track throughout the holiday season and beyond.
In a world filled with fast food advertising, sweet temptations, and a host of entertainment opportunities how do we stay on track with our nutrition/fitness goals and keep the unhealthy habits in check? The first thing that you've got to do is create a healthy foundation. If you have a routine that consists of a balanced healthy breakfast every morning along with eight cups of water throughout the day, and exercise three or more days a week that you stick consistently to on a regular basis, then you've got a very good start!
The key to living a healthy active lifestyle is not just having a to do list that says you need to "do these five things everyday". The motivation starts with having a vision of the life you want to live - your life, not someone else's. Although we all need role models/mentors with whom we can look up to so we can look at what they're doing and in some way duplicate their efforts, we also need that vision of the life we want to create for ourselves. You've got to be able to look into the future lets say five years or even ten years and think about what you'd like to be doing, how you'll feel, what you'll be doing: exercise, physical activity, your job, travel, family life, etc. Don't be overwhelmed by it all, but think about it to the point where you know you'd be happier and most successful if you were to take the steps toward that life.
It all starts with making one simple change each day and building on that positive change with another. Our purpose in this journey of transformation is not about how much we can accomplish in how little time but about how we use our time and resources we have at hand. If you feel that you have made good use of your time five years from now, then you'll realize goals that go way beyond losing few pounds.
It is always easier to "sell you" on the idea that you can lose 7 pounds in 7 days. You can certainly do that with the right motivation and dedication. I can get you all excited to do it and you can go do it. But, not unlike many fad diets that sell the same idea (making lots of money in a short amount of time), only a small percentage will succeed in that time frame and even smaller percentage will succeed beyond that! Not very good odds now is it?
You must first learn the reasons you want to lose weight and create that long-term vision and follow a longer term plan, then you stand a much better (greater then 50%) chance of not only realizing your weight goal but, more importantly, many of your life's goals. The challenge we have here is teaching people to start thinking differently than what advertising conditions them to believe in. Take a step in a different direction and see what happens. It may be uncomfortable at first, but it will be much more rewarding a year from now than if you are still where you are now.
I hear people whispering goodness the dreaded 5lbs are coming, I can't resist the temptations, the parties, the dinners OH MY GOODNESS TIS THE SEASON TO EXPLODE! I THINK NOT!
Let's talk about how we can permanently stay on track throughout the holiday season and beyond.
In a world filled with fast food advertising, sweet temptations, and a host of entertainment opportunities how do we stay on track with our nutrition/fitness goals and keep the unhealthy habits in check? The first thing that you've got to do is create a healthy foundation. If you have a routine that consists of a balanced healthy breakfast every morning along with eight cups of water throughout the day, and exercise three or more days a week that you stick consistently to on a regular basis, then you've got a very good start!
The key to living a healthy active lifestyle is not just having a to do list that says you need to "do these five things everyday". The motivation starts with having a vision of the life you want to live - your life, not someone else's. Although we all need role models/mentors with whom we can look up to so we can look at what they're doing and in some way duplicate their efforts, we also need that vision of the life we want to create for ourselves. You've got to be able to look into the future lets say five years or even ten years and think about what you'd like to be doing, how you'll feel, what you'll be doing: exercise, physical activity, your job, travel, family life, etc. Don't be overwhelmed by it all, but think about it to the point where you know you'd be happier and most successful if you were to take the steps toward that life.
It all starts with making one simple change each day and building on that positive change with another. Our purpose in this journey of transformation is not about how much we can accomplish in how little time but about how we use our time and resources we have at hand. If you feel that you have made good use of your time five years from now, then you'll realize goals that go way beyond losing few pounds.
It is always easier to "sell you" on the idea that you can lose 7 pounds in 7 days. You can certainly do that with the right motivation and dedication. I can get you all excited to do it and you can go do it. But, not unlike many fad diets that sell the same idea (making lots of money in a short amount of time), only a small percentage will succeed in that time frame and even smaller percentage will succeed beyond that! Not very good odds now is it?
You must first learn the reasons you want to lose weight and create that long-term vision and follow a longer term plan, then you stand a much better (greater then 50%) chance of not only realizing your weight goal but, more importantly, many of your life's goals. The challenge we have here is teaching people to start thinking differently than what advertising conditions them to believe in. Take a step in a different direction and see what happens. It may be uncomfortable at first, but it will be much more rewarding a year from now than if you are still where you are now.
Sunday, 10 June 2012
How To Lose Weight From A Low Carbohydrate Diet Plan
With the sudden boom of dieting in the country, different diet programs have been introduced in the country. Although many experts believe that proper exercise and not only diet can lose those pounds in a healthy way, many people still believe in the power of diet programs and diet plans. One of the most controversial kinds of diet plans is the low-carbohydrate diet program, which focuses on the reduction of carbohydrate consumption in the body.
According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.
Fats, unbeknownst to many, can actually be converted to energy. The body just doesn't use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.
Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.
Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.
One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.
Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.
LOW CARB DIET 101
Indeed, a lot has been said about various diets and how these work for some people. There' s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it's called the Low Carb Diet.
Basically, low carb diet actually emphasizes cutting down on from a person's daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.
People who have tried low carb diets say that its advantages include:
1. Faster and quicker weight loss compared to fasting.
2. The diet may result to higher protein intake and absorption.
3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.
Experts say that the disadvantages of low carb diets may include:
- High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
- Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
- It can lead to osteoporosis because there will be no enough supply of calcium.
- In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
- Low carb diets increase the possibility of lower mental acuity.
- Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:
1. Make sure to drink lots of water to avoid dehydration and constipation.
2. Consider taking in more fiber and vitamin supplements.
3. Cease from consuming products that has sugar.
4. Cut down on taking in products that contain caffeine.
5. Monitor your daily carbohydrate intake.
6. Don't mind calories, they are allowed in this diet.
7. Acquire a carbohydrate counter to keep you updated.
8. Do regular physical activities and exercise to reach ketosis easily.
9. Brace yourself for diarrhea that may last for a couple of days.
10. If possible, avoid eating foods that have saturated fats.
According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.
Fats, unbeknownst to many, can actually be converted to energy. The body just doesn't use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.
Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.
Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.
One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.
Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.
LOW CARB DIET 101
Indeed, a lot has been said about various diets and how these work for some people. There' s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it's called the Low Carb Diet.
Basically, low carb diet actually emphasizes cutting down on from a person's daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.
People who have tried low carb diets say that its advantages include:
1. Faster and quicker weight loss compared to fasting.
2. The diet may result to higher protein intake and absorption.
3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.
Experts say that the disadvantages of low carb diets may include:
- High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
- Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
- It can lead to osteoporosis because there will be no enough supply of calcium.
- In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
- Low carb diets increase the possibility of lower mental acuity.
- Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:
1. Make sure to drink lots of water to avoid dehydration and constipation.
2. Consider taking in more fiber and vitamin supplements.
3. Cease from consuming products that has sugar.
4. Cut down on taking in products that contain caffeine.
5. Monitor your daily carbohydrate intake.
6. Don't mind calories, they are allowed in this diet.
7. Acquire a carbohydrate counter to keep you updated.
8. Do regular physical activities and exercise to reach ketosis easily.
9. Brace yourself for diarrhea that may last for a couple of days.
10. If possible, avoid eating foods that have saturated fats.
Tuesday, 29 May 2012
5 Weight Loss Tips To Keep You Slim And Fit
Being overweight brings about lots obesity related health problems. In most cases, people who are obese suffer from type II diabetes and hypertension. If you are one of those people who have tipping the scale more than you should, start making a difference in your life today. Here are five weight loss tips that could help you get into shape and make you look really fit and attractive.
Eating a balanced diet
Losing weight starts with a balanced diet. More often than not, people who are overweight tends to eat more fatty foods and less on the fiber. According to experts, having a high fiber diet will help you lose weight because fiber helps speed up the metabolism. Unlike fatty foods that are often slower to digest, fiber would facilitate digestion. What is more interesting about a high fiber diet is that you feel full for longer period of time. Since you don't get hungry easily when you are on a high fiber diet, you will tend to eat less between meals.
Drinking plenty of liquids
Drinking plenty of liquids is one of the best weight loss tips that you will ever get. The good thing about drinking plenty of liquids is that it is very easy to follow. You just simply put a water bottle on top of your table at the office and you will always be reminded to drink up!
Drink at least eight glasses of water per day. Aside from drinking water, drink plenty of fruit juices. If you have blender, blend at least five types of fruit juices, which you can drink throughout the day. The more types of fruits you mix in your juice, the more nutrients you will get.
Climb stairs
One of the best ways to burn those extra calories is to climb stairs. If you happen to work on the 10th floor of an office building, make it a point to use the stairs at least three times a week to help you exercise. According to experts, climbing stairs is equivalent to running or walking a few miles so go ahead a climb stairs.
Walk around while taking phone calls
If you think that you can't do enough exercise while in the office, think again. There are plenty of ways to exercising while you are working in the office. One of the best ways for you to exercise is to stand up and walk around the room while taking phone calls. Stretch those legs and flex those muscles while talking on the phone.
Do household chores
One of the most practical weight loss tips that experts recommend these days is to do household chores. According to a recent study, doing household chores would help you flex those muscles and those joints. Cleaning around the house and moving furniture on the process could definitely give you a good work out. Besides, doing household chores will not only help you tone those muscles and loss weight, you can save a lot of money on housekeeping fees as well.
Eating a balanced diet
Losing weight starts with a balanced diet. More often than not, people who are overweight tends to eat more fatty foods and less on the fiber. According to experts, having a high fiber diet will help you lose weight because fiber helps speed up the metabolism. Unlike fatty foods that are often slower to digest, fiber would facilitate digestion. What is more interesting about a high fiber diet is that you feel full for longer period of time. Since you don't get hungry easily when you are on a high fiber diet, you will tend to eat less between meals.
Drinking plenty of liquids
Drinking plenty of liquids is one of the best weight loss tips that you will ever get. The good thing about drinking plenty of liquids is that it is very easy to follow. You just simply put a water bottle on top of your table at the office and you will always be reminded to drink up!
Drink at least eight glasses of water per day. Aside from drinking water, drink plenty of fruit juices. If you have blender, blend at least five types of fruit juices, which you can drink throughout the day. The more types of fruits you mix in your juice, the more nutrients you will get.
Climb stairs
One of the best ways to burn those extra calories is to climb stairs. If you happen to work on the 10th floor of an office building, make it a point to use the stairs at least three times a week to help you exercise. According to experts, climbing stairs is equivalent to running or walking a few miles so go ahead a climb stairs.
Walk around while taking phone calls
If you think that you can't do enough exercise while in the office, think again. There are plenty of ways to exercising while you are working in the office. One of the best ways for you to exercise is to stand up and walk around the room while taking phone calls. Stretch those legs and flex those muscles while talking on the phone.
Do household chores
One of the most practical weight loss tips that experts recommend these days is to do household chores. According to a recent study, doing household chores would help you flex those muscles and those joints. Cleaning around the house and moving furniture on the process could definitely give you a good work out. Besides, doing household chores will not only help you tone those muscles and loss weight, you can save a lot of money on housekeeping fees as well.
Monday, 21 May 2012
The Many Causes of Obesity
There is a big difference between being a bit overweight and being obese. Obesity is "an over-accumulation of fat that interferes with the function of our bodies." Obesity is defined as having excessive fat in body tissues. Obesity increases the risk for many health conditions, including diabetes, heart disease, and stroke. The National Heart, Lung, and Blood Institute defines being overweight as having a body mass index (BMI) of 25 to 29.9 and obese as having a BMI of 30 or greater.
Obesity can be caused by many different factors. The most significant are:
Genetics or Heredity
Genetics are what your forefathers (and mothers) bequeathed to you in the form of your genes. There is a perception that very obese people are lazy and greedy. Not all obese people have reached that state because they eat everything in sight. If both of a person's parents were heavy, that person has a 70% probability that he or she will also be heavy. That percentage drops to 40-50% if only one parent was thin.
Metabolic
Metabolism is the amount of energy (calories) your body burns to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used and disposed of by the body.
Every person is unique and they all have their own unique metabolism. The terms "slow metabolism" and "fast metabolism" refer to how easily our bodies convert food into fuel (energy) and nutrients. A person's metabolism is affected by genetics, hormone levels, thyroid conditions, food allergies, amount of body fat, age and insulin levels. Since there are so many factors that contribute to a person's metabolism, it is difficult to specify and special "diet" or "metabolic diet" for a specific person. An entire medical and psychological history would have to be determined.
Psychological
A person's mental state can contribute to a person's obesity. But the person's state of mind is usually caused because he/she is obese, not the obesity being caused by the person's state of mind.
Societal
Everywhere around us there are ads, pictures, and other people who urge us to eat more. Almost all social activity is based on food and drink. Dinners, luncheons and barbecues.
Even some religions have a type of food that should or should not be eaten at certain times. All of these little nudges to eat contribute to the obesity in our population.
Sedentary Lifestyle
A sedentary lifestyle is one of the major causes of obesity. Physical activity is one of the best ways to lose those pounds.
Prescriptions
Some prescriptions, especially antidepressants, have been shown to increase appetite, and therefore increase obesity.
Overeating
Taking in more calories than our bodies need is the most significant factor in obesity. The combination of overeating and under-activity can be the death knell to successful weight loss.
Most obese people have reached that state through multiple causes. In fact, all obese people have at least two or three of the contributing factors. That is why it is so difficult for some people to lose weight. If there is an underlying medical condition, all the diets in the world may not be enough.
Now that you've seen all the causes of being overweight, how can you overcome them?
Start simple. In weight loss, the basics are quite simple: Eat protein from the best sources you can find; vegetables in mostly unlimited amounts; high-fiber, low-sugar fruit in moderation; and eat less of fats like butter, mayonnaise and the like.
Always check with a doctor and ask for advice before starting on a stringent diet and exercise program. It's best to unearth any medical problems before doing something that will make them worse.
First, know yourself. Keep a food diary that records not only what you eat, but why you are eating and your mood at the time you are eating.
Second, be committed. Not to your spouse, your children, or your friends, but to yourself. Do it for YOU.
Third, cut down on portion sizes and reduce your fat intake. Healthy food choices are extremely important for weight loss and for health.
Fourth, increase your activity. Go for walks, go swimming or find another physical activity that suits you. My stepson lost 96 pounds by increasing his exercise level. He didn't change his eating habits at all!
Diets came into being to help people to structure their eating habits. Very stringent diets are very hard to follow and a lot of people don't have the self discipline to follow through. I believe that eating healthy foods - lean meats, vegetables and fruits - in moderate portions will be easier for most people to follow. Having some flexibility will help combat those feelings of deprivation.
Changing the eating habits of a lifetime is difficult. Start with one thing such as reducing portion sizes, and keep at it until it becomes a habit. It is said that it takes 21 days to form a habit. Don't try to take on too much at a time. Baby-step your way to healthy weight loss and better health. Persistence and patience wins the day.
Obesity can be caused by many different factors. The most significant are:
Genetics or Heredity
Genetics are what your forefathers (and mothers) bequeathed to you in the form of your genes. There is a perception that very obese people are lazy and greedy. Not all obese people have reached that state because they eat everything in sight. If both of a person's parents were heavy, that person has a 70% probability that he or she will also be heavy. That percentage drops to 40-50% if only one parent was thin.
Metabolic
Metabolism is the amount of energy (calories) your body burns to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used and disposed of by the body.
Every person is unique and they all have their own unique metabolism. The terms "slow metabolism" and "fast metabolism" refer to how easily our bodies convert food into fuel (energy) and nutrients. A person's metabolism is affected by genetics, hormone levels, thyroid conditions, food allergies, amount of body fat, age and insulin levels. Since there are so many factors that contribute to a person's metabolism, it is difficult to specify and special "diet" or "metabolic diet" for a specific person. An entire medical and psychological history would have to be determined.
Psychological
A person's mental state can contribute to a person's obesity. But the person's state of mind is usually caused because he/she is obese, not the obesity being caused by the person's state of mind.
Societal
Everywhere around us there are ads, pictures, and other people who urge us to eat more. Almost all social activity is based on food and drink. Dinners, luncheons and barbecues.
Even some religions have a type of food that should or should not be eaten at certain times. All of these little nudges to eat contribute to the obesity in our population.
Sedentary Lifestyle
A sedentary lifestyle is one of the major causes of obesity. Physical activity is one of the best ways to lose those pounds.
Prescriptions
Some prescriptions, especially antidepressants, have been shown to increase appetite, and therefore increase obesity.
Overeating
Taking in more calories than our bodies need is the most significant factor in obesity. The combination of overeating and under-activity can be the death knell to successful weight loss.
Most obese people have reached that state through multiple causes. In fact, all obese people have at least two or three of the contributing factors. That is why it is so difficult for some people to lose weight. If there is an underlying medical condition, all the diets in the world may not be enough.
Now that you've seen all the causes of being overweight, how can you overcome them?
Start simple. In weight loss, the basics are quite simple: Eat protein from the best sources you can find; vegetables in mostly unlimited amounts; high-fiber, low-sugar fruit in moderation; and eat less of fats like butter, mayonnaise and the like.
Always check with a doctor and ask for advice before starting on a stringent diet and exercise program. It's best to unearth any medical problems before doing something that will make them worse.
First, know yourself. Keep a food diary that records not only what you eat, but why you are eating and your mood at the time you are eating.
Second, be committed. Not to your spouse, your children, or your friends, but to yourself. Do it for YOU.
Third, cut down on portion sizes and reduce your fat intake. Healthy food choices are extremely important for weight loss and for health.
Fourth, increase your activity. Go for walks, go swimming or find another physical activity that suits you. My stepson lost 96 pounds by increasing his exercise level. He didn't change his eating habits at all!
Diets came into being to help people to structure their eating habits. Very stringent diets are very hard to follow and a lot of people don't have the self discipline to follow through. I believe that eating healthy foods - lean meats, vegetables and fruits - in moderate portions will be easier for most people to follow. Having some flexibility will help combat those feelings of deprivation.
Changing the eating habits of a lifetime is difficult. Start with one thing such as reducing portion sizes, and keep at it until it becomes a habit. It is said that it takes 21 days to form a habit. Don't try to take on too much at a time. Baby-step your way to healthy weight loss and better health. Persistence and patience wins the day.
Wednesday, 9 May 2012
Healthy Weight Loss Diet Plan, Simple Easy Tips For A Healthier Lifestyle
A healthy weight loss diet plan should be first and foremost on our radar screen. We also understand that the modern world demands a successful career and a fast paced tech savvy social life. These demands also place such an unbalanced burden on people in the area of physical appearance.
The career, social and physical aspect can be so crushing that proper health practices suffer as a result. Not everyone can keep up with the blistering pace set by those at the very top. It can be quite brutal; more fall off the wagon than not. After a winter of hibernation, many are looking to shed those extra pounds. Some do, and some do not.
You should check your diet and rid it of the following:
1. chips and dips
2. soda and sweet juices
3. fast foods
4. these are deadly combos to your health.
These daily combos will set you up for long term health challenges. Your body tends to store these items as fat, especially if you are sedentary. The scales tip, and before long you are battling an obesity problem.
In any healthy weight loss diet plan exercise should be an extremely important segment. The balance of a sound diet and regular exercise safeguards your body for the future. Simple things like:
1. walking after meals
2. half hour exercise per day
3. gym workout for an hour
4. adopting a five day a week exercise program.
Just these simple exercise tips incorporated into your lifestyle will serve you well and go a long way to staving off obesity.
It is easy to talk about what you should not eat, but let us consider some of the foods we should keep around our homes. When starting a healthy weight loss diet plan it is important to keep healthy food items in our storage cabinets. When the good foods are not readily available we tend to snack on fast foods and unhealthy quick foods.
Keep these items in storage at home at all times:
1. Water! Keep your favorite water on hand at all times. Remember, do not just have it readily available, drink it! It is always best to drink water at room temperature. Cold water tends to slow and impede the digestive process.
2. Soy Milk. Good for cereals. If you cannot handle this, try the powder form. That works better for me. I mix a pitcher of the powder and it goes great with my cereals and oatmeal. Stay away from cows milk. It is for calves.
3. Have fruit handy. I am a banana person. They fill you quicker than a bag of chips will.
4. Carrots and Broccoli. Get a vegetarian recipe for dip.
5. How about peanut butter. Spread that on your toast instead of butter.
6. Do you like eggs? Have you ever heard of Egg Beaters? They are an excellent alternative to eggs.
7. Bread. I am talking about the wholesome wheat bread. Never allow white bread to cross your lips.
8. Cheese. Make your own vegetarian cheese; it is great, tastes better too!
9. Brown rice. Great for a quick meal. Never white rice.
10. I did mention cereals earlier. Read the labels, watch for the sugar content.
The career, social and physical aspect can be so crushing that proper health practices suffer as a result. Not everyone can keep up with the blistering pace set by those at the very top. It can be quite brutal; more fall off the wagon than not. After a winter of hibernation, many are looking to shed those extra pounds. Some do, and some do not.
You should check your diet and rid it of the following:
1. chips and dips
2. soda and sweet juices
3. fast foods
4. these are deadly combos to your health.
These daily combos will set you up for long term health challenges. Your body tends to store these items as fat, especially if you are sedentary. The scales tip, and before long you are battling an obesity problem.
In any healthy weight loss diet plan exercise should be an extremely important segment. The balance of a sound diet and regular exercise safeguards your body for the future. Simple things like:
1. walking after meals
2. half hour exercise per day
3. gym workout for an hour
4. adopting a five day a week exercise program.
Just these simple exercise tips incorporated into your lifestyle will serve you well and go a long way to staving off obesity.
It is easy to talk about what you should not eat, but let us consider some of the foods we should keep around our homes. When starting a healthy weight loss diet plan it is important to keep healthy food items in our storage cabinets. When the good foods are not readily available we tend to snack on fast foods and unhealthy quick foods.
Keep these items in storage at home at all times:
1. Water! Keep your favorite water on hand at all times. Remember, do not just have it readily available, drink it! It is always best to drink water at room temperature. Cold water tends to slow and impede the digestive process.
2. Soy Milk. Good for cereals. If you cannot handle this, try the powder form. That works better for me. I mix a pitcher of the powder and it goes great with my cereals and oatmeal. Stay away from cows milk. It is for calves.
3. Have fruit handy. I am a banana person. They fill you quicker than a bag of chips will.
4. Carrots and Broccoli. Get a vegetarian recipe for dip.
5. How about peanut butter. Spread that on your toast instead of butter.
6. Do you like eggs? Have you ever heard of Egg Beaters? They are an excellent alternative to eggs.
7. Bread. I am talking about the wholesome wheat bread. Never allow white bread to cross your lips.
8. Cheese. Make your own vegetarian cheese; it is great, tastes better too!
9. Brown rice. Great for a quick meal. Never white rice.
10. I did mention cereals earlier. Read the labels, watch for the sugar content.
Thursday, 5 April 2012
What is Cardiovascular Health?
We all remember our days in gym class of running laps and climbing ropes. We treasured playing dodge ball and running under a giant parachute. Aside from delighting our childlike desire to play, these activities were designed to accomplish an important purpose. Gym class and sports practices were developed to get our hearts pumping and to improve our cardiovascular endurance.
What is cardiovascular endurance?
Cardiovascular training involves exercises that recruit both our cardiovascular and respiratory systems. When you think of activities that cause your heart to beat faster or you to breathe rapidly, these are activities that improve your cardiovascular endurance. Cardiovascular training is often referred to simply as "cardio" or "aerobic" training and includes exercises such as cycling, running, walking, and swimming.
Why is cardiovascular endurance important?
Cardiovascular training engages both your cardiovascular and respiratory systems, or more simply, your heart and your lungs. Stressing these systems and organs through exercising teaches them to become stronger and more efficient. For example, the stroke volume (amount of blood that is ejected in one heart beat) of a trained athlete will be much higher than the stroke volume for an untrained individual. As a result, a trained athlete's heart at rest will be required to beat fewer times per minute than an untrained individual's. Improving the efficiency of these systems allows the body to maintain health with less strain and difficulty.
How do we measure cardiovascular endurance?
While many activities are outstanding methods to improve cardiovascular health, measuring the intensity of these activities is an important way to assess both effectiveness and improvement. The American College of Sports Medicine (ACSM) recommends that individuals train between 64 - 94% of their maximal heart rate to improve health and endurance. The following equation is used to determine individual maximal heart rate:
Maximal HR = 220 - age
Using the maximal heart rate an individual can determine his or heart ideal training rage by multiplying maximal heart rate and target percentage.
Target HR (lower) = [maximal HR] x 0.64
Target HR (upper) = [maximal HR] x 0.94
For example, a 35 year old individual with an estimated heart rate or 185 (220 - 35 = 185) would want to exercise with the range of 118 - 174 beats per minute.
How do we measure our heart rate?
There are several methods for measuring your heart rate. We are all accustomed to the stethoscopes that health professionals utilize to clearly hear our heart beat, but it is unlikely that you will be carrying a stethoscope with you the next time you go out for a walk. Finding your pulse on your neck or on your wrist is an effective way to count your heart beats. After you find your pulse you can watch a clock for 15 seconds as you count the number of times that your heart beats. When you determine the number of beats in 15 seconds you can multiply this number by 4 to establish your heart rate, or beats per minute. You can also purchase a heart rate monitor to wear while exercising to ensure that you are training within the target range.
Improving your cardiovascular health and endurance is a key aspect in developing your overall wellness. A healthy heart will undoubtedly lengthen your life and the types of activity that you are able to enjoy as you grow older. As you fondly recall your days of recess and gym class, remember the activities that you once enjoyed with great enthusiasm, and try those activities again. You will get your heart pumping and improve your health!
What is cardiovascular endurance?
Cardiovascular training involves exercises that recruit both our cardiovascular and respiratory systems. When you think of activities that cause your heart to beat faster or you to breathe rapidly, these are activities that improve your cardiovascular endurance. Cardiovascular training is often referred to simply as "cardio" or "aerobic" training and includes exercises such as cycling, running, walking, and swimming.
Why is cardiovascular endurance important?
Cardiovascular training engages both your cardiovascular and respiratory systems, or more simply, your heart and your lungs. Stressing these systems and organs through exercising teaches them to become stronger and more efficient. For example, the stroke volume (amount of blood that is ejected in one heart beat) of a trained athlete will be much higher than the stroke volume for an untrained individual. As a result, a trained athlete's heart at rest will be required to beat fewer times per minute than an untrained individual's. Improving the efficiency of these systems allows the body to maintain health with less strain and difficulty.
How do we measure cardiovascular endurance?
While many activities are outstanding methods to improve cardiovascular health, measuring the intensity of these activities is an important way to assess both effectiveness and improvement. The American College of Sports Medicine (ACSM) recommends that individuals train between 64 - 94% of their maximal heart rate to improve health and endurance. The following equation is used to determine individual maximal heart rate:
Maximal HR = 220 - age
Using the maximal heart rate an individual can determine his or heart ideal training rage by multiplying maximal heart rate and target percentage.
Target HR (lower) = [maximal HR] x 0.64
Target HR (upper) = [maximal HR] x 0.94
For example, a 35 year old individual with an estimated heart rate or 185 (220 - 35 = 185) would want to exercise with the range of 118 - 174 beats per minute.
How do we measure our heart rate?
There are several methods for measuring your heart rate. We are all accustomed to the stethoscopes that health professionals utilize to clearly hear our heart beat, but it is unlikely that you will be carrying a stethoscope with you the next time you go out for a walk. Finding your pulse on your neck or on your wrist is an effective way to count your heart beats. After you find your pulse you can watch a clock for 15 seconds as you count the number of times that your heart beats. When you determine the number of beats in 15 seconds you can multiply this number by 4 to establish your heart rate, or beats per minute. You can also purchase a heart rate monitor to wear while exercising to ensure that you are training within the target range.
Improving your cardiovascular health and endurance is a key aspect in developing your overall wellness. A healthy heart will undoubtedly lengthen your life and the types of activity that you are able to enjoy as you grow older. As you fondly recall your days of recess and gym class, remember the activities that you once enjoyed with great enthusiasm, and try those activities again. You will get your heart pumping and improve your health!
Subscribe to:
Posts (Atom)