Quick Weight Loss Advice: August 2016

Abdominal Weight Loss... Losing Fat From Your Middle

As an exercise guru once stated, "Everyone's got Ab's you jus' need to show em". From the frantic efforts in gyms and obsessions with the so elusive six pack, it seems many never quite got what he meant.

The most noticeable part of a fat person is quite often the stomach but its disadvantage is much more than cosmetic. And apart from being concerned about the loss of aesthetics, it is also reasonable to get concerned of a fat midsection
A fat abdomen not only results to larger pant sizes, it is also a serious health issue. It points to your state of degenerating health. Accumulation of body fat mainly around your midsection (commonly referred to as apple shaped, as opposed to pear shaped that has fat around hips, buttocks and thighs) is more dangerous than any other fat distribution. It is associated with increased risk of heart disease, Type II diabetes and other diseases that often accompany obesity.

However the notion that you can lose fat specifically from the stomach area only is unfounded. Spot weight reduction is really a myth. You just cannot loss weight from one specific area of the body. A good example of how one loses body fat is given by the fat-loss expert and body builders, Tom Venuto.

He explains losing fat is like empting a swimming pool. The last part of the pool to get covered by water when filling it up will be the first part of the pool to show up when emptying it. On the contrary the first part of the pool, the deep end, which fills up first, will be the last place to empty.

Another example would be the loading of a truck container with sacks of potatoes. The first sacks to go into the container will be at the furthest end. The last sacks would be closest to the door. On unloading the first sacks to be loaded will be the first to be unloaded while the first to be loaded will be the last to be unloaded.

Similarly in losing weight the last place you deposited fat will be the first place you lose in. And the first place you deposited fat will be the last place to lose it.

Unfortunately, for most of us, the first place we deposit fat is in the abdominal area. This is particularly so for men. Women tend to have first deposits in thighs and hip area also. This distribution of body fat then translates to mean that abdominal fat is usually the last body fat to be lost.

Though this is roughly the way the body distributes fat, obviously it is not as simple. Your body does not store fat at the abdomen and say, Ahha! That's full, lets' start depositing in the under arms. But on the other hand, it doesn't necessarily distribute body fat equally around the body. Depending on your genetics the body will deposit fat in different parts and at different rates. Often some part will have more deposits than others. However you will rarely see a fat person who does not have a large abdomen.

To see your abdominal muscles you will need to cut down on your total body fat. More crunches will just not do it. Yes the crunches do develop the muscles, unfortunately they will still be under two inches of sub-cuteneous fat. And most likely a one pack was not exactly your idea of attractive.

© Mark Kimathi writes about weight loss on topics like celebrity diets [http://www.health-emark.com/celebrity-diets.html] such as Anna Nicole Smith weight loss [http://www.health-emark.com/anna-nicole-smith-weight-loss.html] at Health-eMark.com

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Exercise for Weight Loss and Obesity

You need to consider exercise for weight loss and obesity if you have a weight problem. This is in addition to any diet you might decide on. Exercise is absolutely essential to losing excess weight and, more importantly, keeping the pounds off. If you start a weight reduction program to lose weight, you are at risk of gaining the weight back if you stop exercising. But your exercise for weight loss and obesity program does not have to be too strenuous. You should start out at a slow pace and build your way up. If you do too much too soon, you might get discouraged and quit. After all, what you are doing is making a major change in your lifestyle. It will take some time to get used to these new habits.

Exercise will be a mood lifter for you and help you feel so much better. It will help burn calories and strengthen your bones. All of this will make your overall health so much better. Exercise also helps you manage other serious health problems, such as high blood pressure, heart disease, or diabetes. By increasing your level of activity through exercise, you avoid a sedentary lifestyle. But even without a formal exercise program, there are several things you can do in your daily routine that will help you to increase your activity level. Below are some things you can do in addition to your exercise routine:
- Participate in aerobic exercise at least 3 times a week. Each session should be about 30 minutes.

- Walk to your destination instead of driving.

- Walk up the stairs instead of using an elevator or escalator.

- Be sure to talk to your doctor before beginning any exercise program.

These are some great ideas when thinking about exercise for weight loss and obesity. Remember, weight loss takes time and effort. But others have done it, so you can do it too.

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Bob Solley, MSW, MAT
Louisville, Kentucky

Article Source: http://EzineArticles.com/expert/Bob_Solley/674407

Abdominal Weight Loss... Losing Fat From Your Middle

Article Source: http://EzineArticles.com/expert/Mark_Kimathi/31020

How To Beat Insulin Resistance And Lose Weight

For many people insulin resistance is on the road to type two diabetes. But the relevance for weight loss is that it is a part of metabolic syndrome X which includes weight gain and high blood pressure.
Every cell in your body responds to insulin. It is secreted by your pancreas in response to high blood sugar levels. But over time for many people when the insulin attaches to a cell the lock fails to open and it is as if there has been no insulin at all.

So the pancreas sends in more insulin and soon the flood gates open, but the result is that all of this insulin pulls your blood sugar down too fast and this makes you feel tired, grumpy and most of all hungry. So you eat again to feel better.

All this blood sugar has to go somewhere, some of it is burnt for energy but most is converted to long chain triglycerides and deposited as fat.

This cycle goes on and on and there you are trying to lose weight right in the middle of a problem that by its very nature is making you hungry and stressed.

Most people follow the old worn and useless principles of eating a low fat diet and trying to eat less calories. The problem is that when you lower the fat in your diet it has to be replaced with something else, and that is some form of carbohydrate.

All carbohydrates become sugar in the body and this makes your insulin resistance worse. This single issue has contributed to the significant increase in obesity and diabetes since the 1970's.

In some circles people are taking a drug called Metformin which is used by diabetics and is hailed as an anti-aging elixir, and it works by reducing insulin requirements.

There is however a proven and possibly safer way to take the pressure off your pancreas and to allow your body to recover its normal ability to manage sugar. All you have to do is stop eating processed foods and big fruit smoothies.

Processed foods by their nature are loaded with sugar, and a fruit smoothie is a massive fructose hit to your liver. Processed foods often hide the word sugar behind such terms as dextrose, galactose, sucrose, corn syrup, maltose, lactose and glucose, plus other creative names used to disguise sugar.

On a food label you read the total carbohydrates and this gives the real amount. But if you stop eating processed foods then you also get to stop reading food labels.

Giving up these foods is not as difficult as you may imagine and the benefits can be considerable for both weight loss and general health.

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Article Source: http://EzineArticles.com/expert/Ian_Newton/300020

Home Fitness Equipment

Setting up your own gym can be a very interesting experience. I have seen many people who do not have the faintest of idea about how to set up a gym. However, lack of knowledge does not deter them from setting up one with disastrous outcome. At the outset, you have to be clear about why you need to have your own gym. If time constraints prevent you from joining a local health club, then go ahead; nothing better than setting up a fitness centre in the confines of the home itself.

What are the ideal places to set up a gym?
Obviously, it is understood that the room has to be big enough so that you can fit in several equipment features. Have proper ventilation. Try to have an air conditioning system to regulate the temperature. This will give you optimum temperature for working out. Now, have a music system or a television in the room, so that boredom does not set in and you lose your interest in the gym.

Next, the question which will come to your mind is, which equipment or gear should I buy?
This is a very interesting question, and a careful analysis has to be made to decide on them. Firstly, know your priorities. Do you want a gym jus for maintaining body fitness, or you want extensive muscle building? A clear idea is very important here, because it is on the basis of your needs that you design the gym. If you are on a fitness regimen for weight loss, then a treadmill, an elliptical machine, an exercise bike, an abs trainer and an abs roller will be enough for you.

Treadmills, elliptical machines, and exercise bikes help to warm up the body and body toning. They are the major exercise that burn down maximum calories from the body. So, if fat reduction is your primary criteria, these three machines will work best for you.

Why should you buy abs trainer and abs roller?
Since you are setting up your own gym, it is likely that you will be exercising without a trainer. This calls for extra care. Because, an exercise can cause you more damage than benefit if it is not done in the correct manner. Abs exercises help to speed up stomach reduction. Basic crunches are very good exercises in this regard. But, what if that you are not aware of the right posture. A faulty posture can cause slip disc, back injury, muscle strain and even cause abdominal hernia. Abs trainer aids you in doing crunches. As they provide a support, it is unlikely that you will strain your muscles or neck pain or back injury can occur.

Abs roller is just an enhancement to abs trainers. These tone up the abs and help you to achieve great, shapely abdominal muscles. You take support of the ball and do sit-ups or curls. On the ball you keep on losing your balance and your body will continually work upon to maintain the body balance. This gives the right amount of stress to the abdominal muscles. As a result, the abs develops faster.

What should not be bought?
In a home gym, there is a tendency to by slimming belts as they promise to shed calories at no physical effort. Do not but them. Scientifically researchers proved that these slimming belts do not reduce fat. Therefore, what companies say is nothing more than a farce.

Once you have the idea, do not hesitate to spend some extra, if you can afford to get this equipment. After all, a good health is more important than how much you earn or you save. So, go ahead, get your machines and start working out immediately.

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Your Fitness and Motivation

What fitness type are you?
It is 2016! And there has never been a better time to keep on top of our health and fitness. Our expectations from the health and fitness industry have been met be it in science and nutrition.
But whilst we are finding it easy to access most information, quite a few of us still struggle with the motivation required to exercise, eat well, and stay on top of it.
Are you a home training person?
Let's face it, a lot of people buy home training kits that end up merely gathering dust in their homes. If you are one of these, then perhaps you would benefit from attending classes, out or indoors.
But if you have the discipline for exercising in the comfort of your home, you can these days benefit from a wide range of body exercises which can give you as much benefit to train your whole body. A combination of these, plus cardio and a few weights will help you reach your training objectives whatever that may be. Whether it is weight loss, muscle tone, body strengthening, or simply to keep fit.

Here are a few pointers:
Setting yourself realistic goals, will give you a better chance of achieving them.
It is important to try and make them as realistic and achievable as possible. If for example, you want to get down a garment size, allow yourself enough time. Give it a month or two instead of weeks.

Selecting the most suitable exercise that you enjoy is important. There are plenty of other alternatives. Not everyone is good at running for example. Try cycling or cross training instead.
A few people are easily bored, they might benefit from an audio motivation during their workout.

Listen to your favourite music or podcast and enjoy your workout. Why don't you try to make it sociable, take your partner or friends along.

Fit exercise into your weekly routine. The more you exercise the easier it gets. Your body clock will find it easier to adapt.

Working-out can be such an enjoyable pastime. Remind yourself of how good you feel after each workout, and reward yourself!
Don't be intimidated by what others' are doing in the gym environment. But concentrate on yourself and what is on your fitness plan.

A typical workout plan
Starts with a gentle body warming exercise. This is usually a gentle run or cycling for 5 minutes.

Followed by a pre-exercise stretch, this will help your body to prepare for the main workout.

For your main workout
Try 25 minutes of cardio exercise.

Follow this by 2 to 3 weight training for your upper and lower body.

Additional body weight exercises including some core exercises will ensure that you achieve a total body workout.
Don't forget the all-important stretch at the end!

Article Source: http://EzineArticles.com/expert/Mim_Kaggwa/2237775

Top 8 Foods That Can Help You In Weight Loss

Most people don't like dieting, but have to do it to lose weight. We often don't have enough time to visit to the gymnasium every alternative day. A number of food selections may assist you to lose that extra flab without any need to break sweat.

Here are the top 8 foods that will help you in your quest for weight loss.

Green Tea

Green tea provides several health advantages compared to coffee or alternative beverages. By burning body fat, it helps to maintain the weight to its ideal situation, which ends in smaller waist and weight loss. This effectiveness of green tea was found in many researches done over the years.

Blueberries

Blueberry is a friendly super food, ought to be incorporated in your diet. These little berries have powerful antioxidants that help in neutralizing free radicals.

Flaxseeds

Flaxseeds are excellent for losing weight quickly, due to their high & healthy fat and fibre content. Flaxseeds have high fibre content, and dietary fibre is a crucial weight-loss nutrient. A recent study revealed that a drink containing 2.5 g of flaxseed fibre helps to suppress hunger for more food.

Almonds

Almond is a rich super food that assists you to lose that excess weight. Protein, fibre, and monounsaturated fat contents are found in abundance in almonds and they facilitate in losing weight. The fibres in almonds cause you to feel full and nourished so that you stay away from unhealthy foods.

Grapefruit

A recent study revealed that consuming half a half grapefruit before meals may result in remarkable weight loss. Fat-burning ability of grapefruit usually comes from its fat-burning enzymes. With fresh grapefruit, you can even improve insulin resistance. Insulin is a fat-storage hormone which has different types of effects on a body.

Oatmeal

An oatmeal breakfast is an amazing choice for people who are attempting to slim down or maintain a healthy body. Oatmeal has beta glucan, a sort of soluble fibre which assists to scale back abnormal levels of fat in the blood. It gives better feelings of fullness and a reduced hunger.

Oranges

Orange is an out of this world super food that can wonders in weight loss. High fibre and Vitamin C present in the fruit play a significant role in igniting weight loss.

Salmon

Fish like salmon boosts body's metabolism and burn fat quickly. Salmon is filled with healthy fats that are highly contributing to weight loss. Also, the high quality protein present in salmon additionally supports.

Final thoughts: These foods can play a significant role. However, for quick, reliable and safe weight loss, you can choose to have liposuction surgery or tummy tuck surgery. Liposuction surgery and tummy tuck surgery remove excess fat, tissue and skin from your body and abdomen area, thus giving you a slim and attractive look.

Article Source: http://EzineArticles.com/expert/Pankaj_Singhal/2035855

Your Children Are What YOU Eat: Don't GIVE Your Kids Obesity

Most parents are dedicated to their child's oral, visual and physical well-being and diligently schedule their children for regular check-ups at the dentist, eye doctor and pediatrician. Why is it, then, that many of those same parents do not put the same emphasis on a child's eating habits? After all, what kids eat greatly affects their oral, visual, physical and emotional well-being over the course of their lives. Why do so many parents refuse to notice that a child is overweight? Why do they believe that a child "just has baby fat" that will "balance out" as their child gets taller "and grows out of it?" Here's why.

To bring a child to a medical professional is to rely on the efforts and expertise of someone else. There's only some effort or thinking involved-namely, we pay a fee; they provide a service. To acknowledge that a child is fat is to acknowledge perhaps that the parent is at fault for their child's physical condition. To have to instill good eating habits in a child is, for most parents, to acknowledge that they themselves do not practice good, healthy eating habits and to change their own bad habits requires more effort than many parents care to put forth. To honestly acknowledge that 'baby fat' is just not applicable to an adolescent or teenager is to acknowledge their guilt at not having done everything within their ability to prevent it thus far in their child's life. Many parents do not want to acknowledge how their child's physical appearance affects their child emotionally and psychologically. Parents never set out to purposely hurt their children, and yet we know that parents often do just that. Parents who do not make it a priority to instill good eating habits in their children must come to terms with the fact their children will most probably be overweight, unhappy adults who will most often go on to continue the cycle within their own families.

Rejection because of body size is real... it hurts... and it lasts a lifetime. The stigma of rejection that your child feels never goes away. But, there's another victim of your overweight child-you! No matter how cruel, unfair or misplaced the blame may be, parents of overweight children are judged harshly (albeit in quiet whispers) by their friends, neighbors and relatives. People see your child's weight problem as evidence of your inattention to your child's dietary needs and health. Like it or not, true or not, others blame you for feeding your child too much, for condoning an inactive life style, for letting your child sit in front of the TV for too long, for having never-ending bags of potato chips in the house, etc.

The health ramifications for overweight children are significant: The number of overweight and obese children who take medications for chronic diseases has jumped dramatically. Doctors see greater increases in prescriptions for high cholesterol, high blood pressure and hypertension. And, remember when Type 2 diabetes was known as "adult-onset?" Well that's changed too. Kids as young as 5 years old are being treated with prescription diabetes drugs. If all that isn't enough, most of the increases in drugs for diabetes has been seen in overweight and obese girls-a contributing factor to more overweight and obese girls having erratic menstrual cycles, leading to hormonal disturbances, more diagnoses of PCOS, which itself leads to a whole slew of medical issues, including infertility problems. Additionally, let's not forget the mental ramifications of being overweight. There is also an increase in prescription drugs for depression amongst overweight and obese girls.

All parents want their kids to be resourceful, to be able to find within themselves the strength they need to meet life's challenges, and to be able to ask for help from others when they need it. To set a good example for them, parents need to be able to do this in our own lives-maybe not perfectly and maybe not with great success first time every time, but enough so that their children learn to tap their inner strengths for the challenges they are sure to encounter. If you are an overweight parent you must find the strength within yourself to deal with that reality and to face the challenge of a healthy lifestyle change for yourself and, more importantly, for your children. YOU are responsible for the proper mental programming of your children to give them the best opportunity to grow to be mentally healthy, socially acceptable, happy, secure and confident adults.

Would you give your children cancer? Absolutely not. Would you give your children diabetes? No. Would you give your children heart disease, hypertension, high cholesterol? No, no, of course not. Well, obesity is a contributing cause of all those medical issues so... don't GIVE your children obesity.

I am passionate about helping my clients become slim and healthy. I publish a weekly blog and podcast to educate and motivate on all issues related to #weightloss, #obesity, health and wellness, diet and lifestyle change.
Visit me at http://www.weightnomoredietcenter.com.

Article Source: http://EzineArticles.com/expert/Lori_Boxer/2169327

How to Start Weight Loss Through Cycling

If you are one of those who made a resolution to start changing their lifestyle to be fit and healthy, you might want to try cycling as an exercise. Unlike weight training and running which usually strains your ankles and other muscles, cycling is a low impact exercise that burns calories as much as, or even twice as much as hitting the gym. Cycling regularly can make your muscles stronger. The stronger the muscles are, the better and faster your legs and hips work allowing your body to burn more calories while cycling.

To get optimum results in your cycling, you may want to complement the exercise with a healthy diet consisting of more vegetables and lean protein. Also, experts advice riders to eat a healthy breakfast before the ride and to never skip a meal. Starving the body of food makes one's metabolic processes to hold on to more fat instead of using and burning them. Experts also suggest that during long rides, it is advisable for the rider to take a short break and take snacks. This does not only provide energy but curbs craving that results to more unhealthy eating after the ride.

You might also find that following a training plan might be helpful for your cycling program to help you be fit and healthy. One experienced rider suggested a bike plan that allows you to ride at different speeds and intensities. For instance, you may plan your bike paths from pleasure cruising at the park on a designated day and cross training on another day.

You may also want to start your bike speed at an easy intensity such as riding at 8-12 mph. This is an almost effortless pedaling with only a light tension in your legs. You, may also experience steady breathing but not the huffing and puffing that one usually experience in a strenuous exercise.

Cycling at a moderate speed means that you are riding from 12 to 16 mph. At this rate, there would be more tension in your legs and your breathing would be heavier. Heavy breathing expands the lungs and allows more oxygen in the body that actually helps in burning body fat.

When you feel you are confident enough, you can go faster at a harder intensity form 16 to 20 mph but remember not to stay within this speed for so long as your legs and lungs would be working to their maximum capacity.

Just like any exercise, experienced riders advice cyclists not to forget to do warm up and stretch exercises before going out on the road for a ride. These exercises will prevent muscle injury and conditions the body for the ride.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664

Why Is Water Good For Health?

Have you ever thought why water is so important to our body? Right from school days we have been hearing our teachers say that drinking water is very important and that we must drink at least 10 glasses of water a day. Water consumption has various health benefits. A lot of people do not take their health seriously. It is important to have a change in the attitude and slowly bring about positive lifestyle change. There have been thousands of people out there who are free from various health issues, they just increase the intake of water every single day and as a result, they got rid of a lot of health issues.

Here are some benefits of drinking water.

Helps with Digestion - Drinking a lot of water can help one prevents constipation and it helps in digestion as well. I am sure you must have come across a lot of people who advise you to drink more water. This is because; water can do more good to your body than any other food or drink out there. That is how important water is for human beings.

Fights and Treats Migraines - If you experience a headache or migraine, the first thing that you can do is drink plenty of water. Most often headaches and migraines are caused by dehydration.

Keeps you hydrated - Less water in the body often results in dehydration. Never let your bodies go into this stage, always ensure you drink an ample amount of water, so that your body is hydrated always. Dehydration will make you feel tired. It can impact your health in a negative way. Therefore, drink a lot of water.

Helps in Losing Weight - Drinking at least 4 liters of water a day can help you lose weight. Drink a glass of water prior to every meal you have. This suppresses appetite and hence supports your weight loss efforts. Water helps in elimination of fat cells.

Flushes Out Toxins - Water is a great detoxifier as it helps in flushing out toxins from your body and gets rid of waste primarily through sweat and urine. If you can drink at least 4 liters of water a day, then you will for sure be free from all the crazy health issues.

These are some of the benefits of drinking water. Start increasing the intake of water every day and you will definitely notice the difference. It will make you a much healthier person. It is very important to have a good Health and Fitness regimen to live a happy life.

Article Source: http://EzineArticles.com/expert/Chris_Harry/2271768

Yoga Styles You Can Benefit From

Yoga is one of the best ways to keep your body and mind in good condition. One needs to just know the right asana and take some time out of their busy schedule in order to kick-start a new workout plan.

People are usually confused about choosing the right asana. We thought we'd make this process a little simpler for you. Hence, we've listed a few styles of yoga that you could benefit from.

Hatha - For beginners
The poses in this style are very straightforward and simple which makes it an ideal asana for beginners. This posture doesn't just focus on the body movements, but also on breathing and meditation. According to the journal Psychosomatic Medicine, women who practice hatha once or twice a week, recover faster from stress than the others who don't.

Power Yoga & Ashtanga - For weight loss
If weight loss is your primary concern then the combination of these two will work some great magic for you as they combine the benefits of the traditional yoga along with some cardio session.

Yin Yoga - For relaxation
This asana requires slow transition into different poses. It helps in activating the nervous system that helps in getting ride of stress and pain. So the next time stress knocks at your door, you know what to do, right?

Iyengar - For injury prone body
As Iyengar trainers have knowledge about biochemicals they are capable of choosing the right postures and movements in order to avoid injuries. This asana can also help you in recovering from injuries.

Bikram - For beginners
This style of yoga consists of a series of 26 poses and 2 breathing exercises, which is performed in a heated room. Initially one needs to take it easy and hydrate well before performing the asana.

Kundalini - For people looking for something more than just an exercise
This yoga style is preferred by many. This asana not only involves physical movements, but also includes intense breathing, chanting, meditating and singing. It is said to release the untapped energy within a person while breaking through internal barriers.

Some of the fittest people consider yoga as exercise and claim to have achieved great results with respect to the body and the mind. There are many types of yoga asana. You could choose the best ones, follow them regularly and maintain a good diet.

There are multiple yoga studios/classes today, that offer instructions through some of the best in Yoga. Make sure you choose the right one that has trained yoga instructors. Are you ready to get fit?

Archana Chettiar is an author writing about Health and Wellness. To know more about Health Visit Alternative Therapies to keep following her.

Article Source: http://EzineArticles.com/expert/Archana_Chettiar/2174926

How Lack of Sleep Can Affect Your Diet

There are a number of facts about sleep deprivation and eating disorders that are linked to gaining of weight due to a lack of sleep. There has been a lot of research carried out and now we have evidence that has been discovered to support the theory that sleep can hugely affect your diet. Here is a detailed overview.

Studies Show That a Lack of Sleep can Trigger Weight Gain:
Although sleeplessness doesn't make you feel hungry, it does lead to more cravings for an energy boost so you are more tempted to reach for caffeine or a high-carb snack. The reason is you will need more energy when you feel sleepy at work, and to fulfill that you may find a sugary snack or a cup of coffee very helpful in the short term. Similarly, you may feel to skip cooking and opt for a takeout when you want to get back in your bed soon because of a lack of sleep the night before. In short, sleep deprivation can eventually sabotage your health and weight by adding pounds.

Sleep Deprivation is Connected to Food and Energy Drink Cravings:
Based on clinical studies by Mayo Clinic, it has been found out that the eating habits of people with insomnia are quite different from those who sleep adequately. Sleep deprivation often triggers their craving hormone and they end up eating more than 500 extra calories each day. If the habit persists, people with such sleep pattern and eating habits can gain more than a pound per week continuously. Such overeating response can make a person's body leptin resistant with more production of ghrelin.

People Eat More Comfort Food Due to Lack Of Sleep:
Most of the people accept the fact they rarely love eating healthy when late night hunger strikes. The truth is most of us really desire for high-sugar and high-fat foods when we crave food late at night. Study reports on sleep and eating disorders released from the University of Pennsylvania revealed that poor sleep increases a person's craving for greasy and high-calorie food because their body feels the energy deprivation. Whatever we consume will then remain in our system with the body unable to digest the food properly while we do sleep.

People Who Suffer from a Lack of Sleep Will Begin Snacking Often:
Although modern weight loss mantra is to eat snack size meals, sleep deprivation can lead to excessive snacking behavior. Plus, it can be difficult to adapt a healthier dietary lifestyle when you are sleep deprived. Thus, most people with poor sleep habits choose caffeine, fatty snacks and meals throughout their day. Eventually, such consumption habits typically lead to unwanted weight gain.

Article Source: http://EzineArticles.com/expert/Colin_Crump/2310853

How You Can Naturally Lose Weight Fast

They say that patience is a virtue. But, one area people exhibit impatience is when it comes to weight loss. The truth is: as an obese or overweight individual, it took you quite a long time to accumulate those extra pounds that pushed you into the next larger clothing size. But with each weigh-in, you want a lower number on the scale. Not just want, you want it fast!
I want to assure you that with a few changes to your diet, exercise routine and lifestyle, you can help yourself lose weight fast, naturally and safely.

Here are 5 tips to help you in this natural weight loss journey.

(1) Physical Activity Strategy
Is Your Doctor Aware You Want to Do This?
To lose weight fast and in a natural way, you have to speed-up your regular exercises - cardiovascular and strength training exercises. Remember that to lose weight, you need to burn fat and build muscles.

Aerobic exercises, such as running, walking, swimming and cycling, help you raise your heart rate and burn calories immediately. Strength training, like weight lifting, helps boost your metabolism thereby increasing your lean muscles; helping your muscles burn more calories even when you are at rest.

Physical lifestyle changes are also important in the bid for fast weight loss. Think through your daily lifestyle activities and find areas where you can scale up. Consider the following:
- Parking your car farther away so you can take a walk to and from your destination
- Walking the dog
- Taking the stairs rather than using the elevator.

In all, try to alternate your exercises, which not only eliminates boredom but also, challenges different muscles and ensures your metabolic rate remains high throughout your weight loss efforts.

(2) Eating Strategy
Basically, if you consume more calories than you can burn, it translates to excess body fat. Remember, one pound of body fat is equivalent to 3,500 calories.

Eat servings - not portions - of healthy foods in order to lose weight fast. A healthy diet that gives you all your essential nutrients comprises foods from all food groups including vegetables, fruits, lean sources of protein, whole grains, nuts and seeds.

A higher protein diet helps you burn more calories naturally through a process called thermogenesis (the amount of calories your body burns digesting foods). Because proteins - seafood, eggs, lean beef, etc - take longer time than carbohydrates or fats to digest, they help you feel full longer thereby reducing your daily calorie intake.

Make 50% of your meals fruits and vegetables. These foods, high in fiber and water content, are rich in nutrients that you need for a well-balanced, healthy diet. They make you full longer thereby helping you reduce the amount of calories you take.

Your body needs carbohydrates to function and operate normally. Choose whole grains that are higher in fiber and other nutrients which may help you lose weight faster. Keep your total intake between 1 - 2 servings a day.

If you must eat snacks in between meals, ensure they are healthy. Spinach salad + raw vegetables; berries + grilled chicken; yogurt + fruits & nuts; etc, for example.

Water is also part of this because it's all about ingesting. Drinking lots of fresh, pure water each day helps your body flush out excess toxins and wastes. You can drink a glass of water before each meal which helps your stomach feel full faster thereby helping you consume few calories to satisfy your hunger.

For variety, you can jazz your water up by adding some real lemon or orange or pineapple or cucumber, etc juice.

(3) Rest Strategy
The best form of rest is sleep. Adequate sleep (7-9 hours every night) is important for you to lose weight fast and for your overall health ultimately.

Research indicates that inadequate sleep can lead to metabolism issues which can cause weight gain or weight loss difficulties.

(4) Support Group Strategy
A support group should consist of individuals struggling to lose weight as you do or those who are in support of your cause. This could be members of your family, friends or even coworkers who share your weight loss goals. Support could also be in the form of sharing recipes or other lifestyle changes that can support your weight loss.

In this regard, studies have shown that support groups may help you lose weight and maintain your weight loss long-term.

(5) Measure Your Progress
Measuring your weight loss progress can encourage or discourage you.

I recommend you weigh yourself at a particular time, first thing in the morning when you wake up and in a particular clothing or preferably naked, two times in a week - in the beginning and at the end of the week.

Another way apart from weighing-in is to rely on how you are feeling and how your clothes are fitting.

Women during their menstrual cycles should realize that they get bloated during this period as a result of fluid retention and therefore, should not mount the scales so as not to get disappointed.
The above easy and simple tips can certainly help you lose weight fast and most importantly, in the most natural and healthy way possible.

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Article Source: http://EzineArticles.com/expert/Stan_Onodu/641487

Men's Health: The Issues With Aging

As men age, they will start to face both physical and emotional health issues. It is important not to ignore them and start taking care of your body and mind so that you can cope with the situation in a better manner.

Dealing with Low Testosterone
The male body produces less testosterone as it ages. The decline in this production of testosterone is very similar to the menopause that women face. While men do not lose their fertility, the change in their body can cause other symptoms. For example, it is normal for a man going through this process to start feeling depressed, gain weight, have problems sleeping, lose interest in sex and suffer from an overall loss in energy. If you start to feel these signs, talk to your doctor about it.

It is important that these changes aren't due to some other disease and the doctor needs to rule that out. Specialists can also help you with treatment options to improve your emotional state.

Taking Care of your Health
With a little bit of care, a lot of aging men's health issues can be resolved or avoided altogether. Here are a few ways to take care of your health which will help you long-term.

Get checked by a doctor regularly: Visit your doctor every few months just to get checked. It will help them catch problems at an early stage and give you the chance to talk to them even about the minor problems that you face.

Stay active and eat right: A good diet and proper exercise are essential to stay fit and strong. Try to maintain a healthy weight and exercise daily so that you are active.

Ask about Screenings and Vaccines: You may not have got screenings done for osteoporosis or vaccines for shingles when you were younger. Now, they are easily available and it might help to get them instead of suffering later. Ask your doctor to go through your medical history and advise you about what screenings and vaccines you can take to protect your health.

Take care of your Mouth: You may not think much of oral hygiene but good dental habits do not only protect your teeth. A clean mouth can prevent the build-up of bacteria in the body and prevent inflammation that can otherwise affect your entire system.

Cut down on the Alcohol: While your body may have absorbed alcohol very easily when you were young, as the body starts to grow old it cannot handle excess alcohol in the system. It can make you confused or forgetful. It can also lead to larger health issues like cancer or diabetes. Older people should have a maximum of one drink a day. If you find it difficult to cut down on your alcohol intake, consider seeing someone to help you stop.

Trinity Medical Group is a primary care practice that offers healthcare services for everyone in the family. From preventive care to cutting-edge technology for restorative treatments, this practice ensures that every patient receives excellent care. Check out our new blog post on Men's Health Issues.

Article Source: http://EzineArticles.com/expert/Juanita_Swindell/682332

Easily Accomplish Your Highest Weight Loss Targets

Given the abundance of weight loss plans on the market, it should come as no surprise that many are struggling with finding the right option. The article below shares practical advice for losing weight and keeping it off. While these are of course only a few suggestions, they should prove a good starting point.

A - Make sure you get proper sleep while trying to lose weight. Being well rested does not just mean you will have enough energy for the day's events. Getting proper sleep actually helps your metabolism stay on track. Not getting enough sleep or drastically altering your sleep patterns, could damage your metabolism.

B - Fad diets are not always the best way to safely lose weight, despite their popularity. You should avoid them if you seriously want to lose weight. While fad diets that only let you eat one food, like cabbage or cookies, may seem interesting at first, it won't be long before you're sick of it. Even worse, they do not support healthy eating habits. Choose a diet where you can recognize the nutritional benefits of everything you eat.

C - Try splitting a meal with your partner, friend or family member, even though you may be hesitant to go out to a restaurant when beginning a new weight loss plan. Portion sizes are notoriously large in restaurants, so sharing enables you to still feel full without overeating or consuming extreme amounts of calories.

D - Weighing yourself regularly, but not too often, is a good way to monitor and encourage weight loss. Do a weight "check in" once a week. This helps you know where you are at, and allows you to set goals for the next week, month, etc. Weighing in more than this might be discouraging since weight can fluctuate a few pounds from day to day, even if you are sticking to your diet.

E - Adding a variety of spices to your food can help your weight loss journey. One common complaint that many dieters share is they feel their food tastes too bland. Herbs are calorie-free and help to make any meal taste more flavorful. This means that you will consume more healthy foods and have less room for other items.

Please do not discard the psychology of success, especially if you are having difficulty losing weight.
One thing you can certainly do is take some time to think about what is getting in your way.

Are there any mental roadblocks?
Thinking your fat loss means spending lots of money on new clothes?
Are you worried that friends will be jealous perhaps?

Maybe you're just so busy you haven't had time to plan it out. Take a half hour to think or write about the things that might be keeping you from it. You might be surprised how much this can help.
Since there is so much weight loss advice available, it is not very hard to be confused about it. Keep it simple when you are beginning on the route to weight loss. Try your hardest to stick to the information included in this article for the best chance at fat loss success.

Gerard Mohamed is a Social Entrepreneur with a great interest in managing weight. He maintains that 95% of advice, books and programs on overcoming obesity, does not work. This is because people forgot to set themselves realistic Weight Loss Targets. Stop being misled by bogus weight management crooks who know nothing about Effective Fat Loss Strategies. Simply go to http://weightlossbliss.com and get practical fat loss advice.

Article Source: http://EzineArticles.com/expert/Gerard_Mohamed/209579

Correct, Connect, and Continue With Healthy Aging Programs

Eating properly, exercising regularly, and getting enough sleep every night are healthy routines no matter what age group a person fits into. However, after age 60, these habits can become even more important. Lifetime habits start in childhood and won't automatically change just because of age.

However, dietary requirements do change. As the body ages, caloric needs decrease, and nutritional needs increase. Those who have attended healthy aging programs can confirm that with the support of like-minded individuals, learning new habits and maintaining them can be easier and a lot more fun.

Correcting Lifelong Eating Patterns
Food preparation and choices are key to establishing healthier eating habits. The micronutrients in fruits and vegetables are essential to proper digestion and controlling weight. Healthy aging programs can include information on the importance of nutrients present in whole foods vs. processed foods. In the last twenty years, consumers have often thought more about convenience than nutritional needs. Most of the easy-fix options are highly processed and contain high levels of salt, glucose, or both. The best meal is not always the quickest to prepare. Take a cooking class and learn that making a dish from scratch is the preferred and healthier way.

Connecting with Like-Minded Individuals
Taking a group exercise class not only gets the body moving, but also creates an opportunity for social interaction. This is important for older adults, especially widows and widowers. After losing one's spouse, it can be a time of loneliness and even depression. Seniors may not take care of themselves if depressed after the death of a spouse. Sleeping or eating habits may be affected at this time. Having a scheduled meet-up for a swim class, a walking buddy, or just a get together to play cards can give the senior the structure needed to get up and get going. Isolation can be a person's worst enemy when struggling with loss.

Another benefit to joining healthy aging programs is the new information and resources shared there.

Not only does the program provide valuable local points of contact for social service agencies, ideas about community involvement, and help with technical questions for online registrations, but the participants themselves also share their personal knowledge and experience with each other during their attendance at these healthy aging programs. Reaching out and helping another person find answers can be a rewarding role and can fulfill the common human need to do something good for the community.

Continue as a Lifelong Learner/Teacher
Career experience can also become a resource for seniors interested in volunteering or finding part-time employment. Seeking out mentoring programs and cross-generational learning environments can keep the elderly current and able to pass on their experience and skills. The time devoted to service will be more than compensated in gratitude and appreciation. Keeping the body and mind active will increase one's sense of well-being and health.

Healthy aging programs offer a variety of tools for the senior citizen to remain vital and socially aware. With activities including cooking classes, learning a foreign language, nutritional guidance, and swimming exercise groups, there is something for everyone to sample. Meeting new people and sharing one's story or listening to someone else's is a big part of what a healthy aging program offers to the older adult population.

To learn more about healthy aging programs, visit http://www.aaawm.org/healthy_aging.

Article Source: http://EzineArticles.com/expert/Andrew_Stratton/83489

What Are The 3 Best Supplements For Building Muscles?

How do supplements for building muscles work? To answer this question, you first have to learn how the process of building muscle mass goes.

The process of body building seems easy. All you have to do is lift weights, eat the right nutrition and take the best muscle building supplements, right? There comes a time when you'll hit a plateau, but you can snap out of it with the help of supplements, too. So how do your muscles work and how do supplements boost their growth?

There are 2 forms of muscle fibers in your body, namely:

Type 1 muscle fibers, a.k.a. slow twitch muscle fibers
Type 2 muscle fibers, a.k.a. fast twitch muscle fibers

Type 1 muscle fibers are in-charge when you perform endurance exercises, while type 2 muscle fibers are large muscle fibers that help with your muscular strength and size when you're strength training. Your muscles grow if you damage your type 2 fibers through weight lifting and applying enough tension to activate your satellite cells. These cells are located on top of your muscles and they aid in growing, maintaining and repairing your muscles. Doing heavy lifting activates your satellite cells. When you lift heavy weights, micro tears form in your muscular fibers which then results to the production of satellite cells where they proceed to damaged areas in your muscles. Satellite cells utilize protein substances from your nutrition storehouse to strengthen and thicken your muscles.

That's how you grow buff and beefy.

Supplements for building muscles have been developed by scientists to enhance this muscle growth process. These supplements work on your energy, hormonal and nutritional systems for faster bodybuilding. What are the 3 best supplements for building muscles?

Hormonal supplements- the 2 types of these supplements for building muscles are testosterone boosters and growth hormones. Testosterone is a naturally-occurring hormone in the body and it helps in improving muscle-protein synthesis. What testosterone boosters do is increase your testosterone levels because its production may be hampered by certain factors. Growth hormone supplements, on the other hand increase your body production of growth hormones so that you'll build muscles. Aging and high training loads diminish your GH production that's why you need a boost through supplements.

Energy supplements- the most effective energy supplements for muscle building are caffeine and creatine. You have to be wary because some energy supplements induce weight loss which may go against you muscle building gains. You therefore have to stick to caffeine and creatine energy supplements for building muscles. Caffeine is the pick-me-up substance in your coffee. It blocks the brain chemicals that encourage sleep. When you take caffeine supplements, you'll have faster heart beat, your airways open and blood flow to your muscles increase. Caffeine supplements improve your muscle building workouts. Take it before strength training and you'll do more reps. It enhances your overall strength. Training harder becomes more possible with the help of caffeine supplements. Meanwhile, creatine supplements boosts your amino acids supply. It's easier to do a few extra reps with the oomph provided by creatine, thereby helping you to grow stronger and bigger. Your muscle cells become hydrated and in turn hastens muscle recovery and growth.

Nutritional supplements for muscle recovery- these supplements are taken to augment your diet. You can't supplement your way to good nutrition alone. Supplements have to go with a healthy diet. One necessary nutritional supplement for building muscles is whey protein. Taking whey protein shake as post workout nutrition improves muscle repair and recovery. Another essential nutrient is fish oil which is rich in omega-3 vitamins. Taking this supplement reduces inflammation, improves blood circulation to the brain and fortifies your cell's membrane. Fish oil supplements is also one of best supplements for building muscles that promote faster muscle recovery when training.

Be up-to-date with the latest and scientifically proven diet and exercise methods. Lose weight, burn fat and build muscles fast! Check out Weight Loss Dieting Plans to guide you with the right workout and nutrition program. Make health and fitness a happy lifestyle.

Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

13 Fitness and Nutrition Tips For Your Best Body

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you're not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.
If you're really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout. Even if you're tired. Even if you'd rather be doing something else. Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.
Many people don't realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don't fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you'll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals - even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you're looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don't contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven't joined one of our programs yet, now is a great time to start. Together we will get you focused on your goals with our results-driven method.
Call or email today to set up your first online or in house workout. Online Fitness and Nutrition Coaching.

Call Today 888 707 1102
Email: info@clubinhaleexhale.com
http://www.ClubInhaleExhale.com

Article Source: http://EzineArticles.com/expert/Michael_LoColle/78838

How to Lose Weight Fast for Teenage Girls?

Being overweight is one thing. Being overweight for a teenage girl is something that can cause depression. While most people will say looks are not important, but personality is, the truth is that most people get judged from the appearance alone.

It doesn't need scientific or humanity studies to know that overweight teenage girls got teased, mocked and generally ridiculed by their so-called friends and peers. Beauty is essential part of self-esteem for girls, especially at tender teenage years. While being stick thin is not beautiful, being overweight is not just about the looks. The weight comes together with several illnesses that can be catastrophic to health.

If you are a teenage girl and having overweight issues, afraid not. There are in fact healthy ways to lose weight fast without using dangerous pills and potentially risky exercises. And no, you don't need to shell out thousands of dollars to get any clinical treatments either.

First, we need to establish understanding on the major things that influence our body shape and size.

1. Puberty. Not many teenagers will understand about puberty, but awareness of this is important. Puberty can have serious and critical effect on your body and weight. Hormones released during puberty can increase your body fat excessively, and such it is possible to put on several pounds along with your height during this stage.

2. Genetics. You don't need to be a geneticist to fully understand this. Genes are something we inherit from our parents and ancestors. Height, weight, nature, shape and skin colors are just a few things we inherit. If your parents are overweight, chances of you being overweight will increase too. Depending on the genes running in your family, you will need to adjust your sleeping habits and lifestyle.

3. Food. It is without doubt that genes and hormones are two major protagonists beyond our control when it comes to body weight, but what you eat is absolutely within your control. Junk food can add extra calories without important nutrition such as vitamins and proteins. Avoid eating greasy, oily and sweet foods. Include vegetables and fruits that are rich in nutrition in order to have healthy eating habits to get a fit body.

Getting a beautiful and well-toned body is not a far-fetched dream. Listed below are some of the best and most efficient methods to shed those extra pounds making your confidence plunging down?

1. Eat a Healthy Diet. A common misconception about diet is that it equals starvation. Nothing could be further from the truth. Proper and healthy dieting is in fact eating healthy and balanced. Calories intake, proteins, vitamins and other nutrition must be balanced in order to achieve a healthy diet.

2. Don't stay Hungry. If you plan to starve yourself, then stop. The best way to burn your fat is by eating adequately and healthy. When you don't have any foods in your system, then your body will not generate enough energy and it can lead to serious lethargy or fatigue. On the other hand, since you skip meals, your body will want more glucose and carbohydrates in order to generate more energy to compensate. You will only end up eating more when you resume eating again.

3. Get Enough Sleep. Your body re-energizes itself when it is sleeping. You might think that sleep can make you fat but in fact, without sleep, your body will not function properly. In sleep-deprived condition, you will eat more unhealthy foods since your body will be craving for sugars and starches to get a quick energy refill. It is best to get 8 hours of sleep for a healthy person.

4. Eat Breakfast. Teenagers have a tendency to skip breakfasts. The full picture might vary but if you are overweight, you might think that it is a good way to cut some calories intake. But did you know that eating breakfast at morning can in fact increases your metabolism? Increased metabolism will burn more fat and well, you get the picture.

5. Avoid Liquid Calories. You might think that those juices, soft drinks and smoothies are just drinks and can't make you gain weight. But they are choke-full of calories and tons of sugar. They can spike your hunger to make you eat all day long!

6. Exercise Regularly. This one is a no-brainer, but most important and essential step to achieve that dream body shape and weight. You don't need fancy equipment or go to expensive gyms to do exercises. Including physical activities in your daily routine is actually good enough in most cases.

Did you know that dancing can shed of a lot of calories on your body? If you are a teenager, it's pretty certain that you will love to learn how to dance. So joining a dance class and even going to a club and parties to dance like no tomorrow are very good ways to lose weight fast for teenage girls. If you are a sporty girl, then swimming, cycling and trekking are other excellent and inexpensive ways to include in your daily physical activities.

7. 3 Week Diet. The 3 week diet is also a good way to lose weight fast for young girls. Losing weight is not hard. It is easily achievable if done properly. A strong determination and an easy to follow regime is all it takes for most teenage girls to lose weight fast.

Article Source: http://EzineArticles.com/expert/Bertha_J_Walker/2206919

Weight Training for Bone Density and Longevity

Weight training and conditioning is viewed as a bodybuilding concept or purely fitness based, but it has much more benefits than just personal aesthetics. Individuals will tell you about how they use to train when they were younger and the physical shape they use to be in but why did this stop. As we age it is more important to maintain lean muscle mass not just for males but for females also. The real functional benefits come in terms of bone density and living a longer healthier life.

Personal training will help to keep you motivated, burn fat, maintain lean muscle mass and therefore bone density. Weight training provides a response in the body due to dealing with increased load on a regular basis to increase bone density. Through these stimuli the body will increase bone formation whereas with no stimuli it has the potential to decrease as we age. The more load placed on the muscle the larger it will grow and more of the same applies to our skeletal system. Not only weight training but any exercise that applies force to the body will have the same effect.

Now the basis behind this is load so we need to establish which exercises place the correct amount of load and it the correct way. In terms of weight training we want to target the compound or functional exercises not withstanding isolation exercises which will still be beneficial. For example the bench press, squats, lunges, step ups, dead lifts and overhead press. These are multi joint exercises which place load on multiple muscle groups and also multiple bones. This will highly contribute to the formation of calcium at these bone sites. In terms of cardiovascular exercises that are beneficial we need to target running, power walking, climbing exercises or even dancing. This will promote stress on the body and on our skeletal system. So when it comes to choosing the correct exercises the emphasis should be on load. Due to this any exercise that does not place load on the body for example swimming or cycling will not be beneficial.

The same applies to bones as it would to building muscle mass. One session a week will not contribute to this overall mass but two to three and beyond would be highly effective together with good nutrition. These sessions should contain the above examples of exercises or similar and training sessions should last a minimum of 30 minutes.

As we age we lose muscle mass, gain fat easier, lose mobility and overall strength and balance. This leads to a corresponding decrease in bone mass or in medical terms osteoporosis (thinning of the bone). As we age without exercise and maintaining this structure it means we are more likely to suffer from frailty and fracture. If we haven't maintained this density as we age and we fall then we are more likely to fracture a bone with the most common been the hip. The fracture of the hip bone is one of the highest admissions of older people into nursing homes.

Through the above training methods with or without the help of a personal trainer we can maintain bone health. Resistance training as we age contributes to fat loss, muscle mass and bone formation. Therefore we have a stronger skeletal and muscular system which will decrease the likelihood of frailty or fracture as we age.

I-Perth-Personal-Trainer or IPPT as we like to be known specialize in helping you develop your bodies how you see yourself. Through strength and conditioning programs we assist you in living a fitter, stronger and healthier life. If you have goals to increase strength, build muscle, lose/burn fat or become fitter as a whole IPPT can help. Through compound, functional or even isolation exercises we cover all bases.

For a Personal Trainer Perth visit IPPT and book now online.

Article Source: http://EzineArticles.com/expert/Daniel_Basray/932276

5 Healthy Nuts You Can Enjoy Without Guilt

Low fat diets are no longer in style. We now know that healthy fats are an essential part of a well-balanced diet, and leading the parade are nuts. Tasty, crunchy and packing a powerful punch of healthy fatty acids, nuts are one of Nature's most nutritionally balanced foods.

Not only do they help ward off strokes and type 2 diabetes, they can help control your appetite and encourage weight loss. They're also a valuable source of protein for vegetarians, and they play nicely with a wide variety of foods, from grains to ice cream.

Almonds are our number one pick because they're among the highest in protein at a fraction of the cost of other nuts. They're rich in manganese and vitamin E, which defends against oxidative cell damage, and you can sprinkle them on salads, drink them in almond milk shakes or eat them whole as an afternoon snack. Just be sure to buy them in their natural state and unsalted.

Walnuts are a close second. They're rich in alpha-linolenic and linoleic acids. A 2006 study found that these essential fatty acids decreased subjects' total cholesterol and LDL cholesterol in short-term trials. Walnuts contain phytonutrients and antioxidants that help reduce inflammation and keep type 2 diabetes at bay, and they're also a good source of melatonin for restorative sleep. Just one ounce of walnuts contains more omega-3s than four ounces of salmon, and at only 163 calories per quarter cup, it's a weight watchers bargain super food!
Pistachios sometimes get a bad rap as calorie busters, but they are very high in protein, fiber and vitamin B6. A recent Illinois University study that found participants who were offered pistachios in the shell ate about 125 calories worth of nuts, compared to subjects who were offered shelled pistachios and consumed over 200 calories worth of these tasty gems. So be sure to take the time to crack them out of their shells, and reap the benefits! Again, buy them as close to their natural state as possible. Dry-roasted and unsalted is best!
Cashews are one of the most nutrient-dense nuts available, serving up loads of iron, zinc and trace minerals. A one-ounce serving provides 25% of your daily phosphorus requirement, and who can resist that rich buttery taste? Calories can add up fast if you're faced with a bowl of cashews, so measure out just nine whole cashews for a 163 calorie snack of deliciousness.

Peanuts aren't really nuts - they're legumes that grow underground. A great energy food, peanuts are high in protein, dietary fiber and antioxidants. Eating peanuts can reduce your chance of stroke, as they contain nitric oxide, which dilates your blood vessels. A peanut butter sandwich is a complete protein, and when served with milk will help you last for hours with no hunger pangs!
Try to look for peanut butter that contains peanuts only, and watch out for commercial brands containing high levels of sugar and salt. Better still, make your own! Just grind roasted unsalted peanuts until chunky or smooth, then store in the refrigerator.

In a 'nut' shell, nuts are a nutritious and delicious mainstay of any meal plan. Just remember to buy them in small quantities, as close to their natural state as possible, store them in the refrigerator and measure your portions!

http://www.dealsinbulk.com
Find out why nuts are such a healthy (and delicious!) choice, and which nuts have the most nutritional bang for your buck.

Article Source: http://EzineArticles.com/expert/Joseph_Ahern/223274

3 New Exercise Classes You've Never Tried, But Should

Do traditional gym classes have you yawning before you even begin? Does the thought of one more Yoga or Zumba class make you cringe? Are you fed up to here with Pilates? You, my friend, have 'gym boredom syndrome', and we have some ideas to get you out of your exercise rut and start having exercise fun again!

There are some wild and crazy exercise trends out there, like trapeze and aerial yoga, but let's be honest, they seem a bit daunting, if not dangerous, and they're probably not available in most small towns. But here are three new classes you can try that are guaranteed to break your gym boredom.

Belly up to the barre!
The ballet barre, that is. "I don't want a ballerina's body," said nobody ever. While adult ballet barre classes aren't likely to make you look like Natalie Portman of Black Swan fame, they will tighten and tone all the major muscle groups, particularly the legs and butt. That's because ballet uses a combination of yoga, Pilates and weight-bearing principles. Lovely classical music, something to hold onto while you get fit and no, you don't have to wear a tutu - what's not to like?
Bounce your way to fitness!

If you thought your days of bouncing on the backyard trampoline were over, think again! Mini-trampolines or rebounders are taking commercial and home gyms by storm. You can jump with your friends to peppy tunes at your local gym, or bounce alone in the privacy of your own home. Not only will you get an intense cardio workout, rebounding strengthens your core and balance while it tightens and tones your legs and arms. Plus... it's so much fun to bring out your inner child!
Rock out to Pound!
Channel your inner drummer at this amazing high intensity class. It's so much fun you won't even know you're burning some serious calories while sculpting and streamlining the muscle in your arms and legs. Using lightly weighted drumsticks and fast-paced dance music, this kick-ass workout offers up intense fun and sweat for a slimmer you!
If you can't find a Pound class at your local gym, look to YouTube for plenty of online tutorials and classes. We think it's a great workout for couples (guys love to air-drum, right?) so get your friends together and try it - you're gonna love it!
It doesn't matter what you do... just do something. Physical activity has to be enjoyable if you're going to do it regularly, so insert some variety into your exercise life for fun and fitness.

http://www.dealsinbulk.com
Traditional gym classes have you yawning before you even begin? Here are 3 fun, new workouts!

Article Source: http://EzineArticles.com/expert/Joseph_Ahern/223274

4 Easy Habits To Help You Lose Weight

Losing weight and getting fit are two things we can do to get healthier and enjoy life more.

Everybody knows this, but how do we make those healthy lifestyle changes?
The problem with changing our lifestyle is that our habits are extremely difficult to change. And our lifestyles are made up of many habits that have become ingrained over the years. Changing a habit can become a very difficult self improvement project that demands a lot of motivation and commitment.

Many people try to make a lot of changes all at once in an attempt to get immediate results. This is extremely difficult to accomplish and as a result, they often give up their attempts to create healthy habits and resort to the usual negative health habits they had before they made the attempt.

Lifestyle changes are hard. That's why it is better to change one health habits at a time so that you don't avoid becoming overwhelmed and stop trying to be healthy altogether. Sometimes it just takes a few days or a few weeks of trying to live healthy before a healthy lifestyle becomes a habit we can live with.

The trick to creating healthy living habits is to begin gradually. If you expect immediate changes from a fad or trendy diet and fitness program, you are more likely to be disappointed and quit before you see any lasting results. If you make gradual changes to the what you eat and how you exercise, it becomes easier and you are less likely to become discouraged and quit.

Start with just these 4 small and gradual lifestyle changes:

1. Eat one healthy meal a day.
If you try to eat just one healthy meal each day, you will feed your body with enough good nutrition and healthy proteins. Try getting in one healthy meal of fruits, vegetables and lean meats (for protein) every day.

If the food is healthy for you, it usually won't contain a lot of empty calories and cause the weight gain that you can see when you eat junk food or highly processed foods. Eating a lot becomes a habit, so you should try to watch your portion sizes. The key is to eat until you're satisfied, not until you're full.

2. Drink a glass of water before each meal.
Water is perhaps the best liquid you can drink. Almost everything else contains sugar or other empty calories. When you drink water before a meal, (8-ounces is enough), you'll feel fuller before eating and this might help you eat less at the meal.

3. Snack on a meal replacement bar.
I like to keep a stash of granola bars in my desk at work so I can grab one whenever I feel hungry or need an energy kick. Meal replacement bars will keep you from going hitting the vending machines and eating poor food choices. Try getting a meal replacement bar high in fiber and with at least 10 to 15 grams of protein per bar.

4. Exercise regularly.
If you have a gym membership, try using it at least 3-4 times per week. If you don't, choose an activity you enjoy and make the most of it three or four times a week. Try for at least a half hour per session. Remember that old commercial, thirty minutes a day, three days a week. It really works. Exercise will help increase yours energy, increase build muscle mass, and will help you lose or maintain weight by burning off excess calories.

Losing weight and getting fit has been the most popular and difficult self improvement project ever. Most people try and fail without seeing any lasting results. It doesn't have to be that way because almost any program will work if you approach it the right way. There are many more free tips, tricks and strategies available to lose weight permanently Weight Loss Diet Tips 101

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4 Weight Loss Myths

Due to the large number of people struggling to lose weight, a lot has been said about the topic. The large amount of information confuses a lot of people thus many can't tell the myths from the facts. To help you out, here are some of the common weight loss myths that you should know about:

Weight loss is a linear process
In as much as you might have read and heard how people have lost weight after starting their exercise regimens and dieting, it's good to note that the weight loss journey wasn't linear. Many people lose a few pounds one week and then gain a few the following week. Experts attribute this to the presence of food and water in the body. The fluctuations are more pronounced in women due to their menstrual cycle.

There are some people that give up on weight loss after they gain a few pounds in a certain week but this shouldn't be you. It is a slow journey with hills and pumps and you should be patient until you reach your target weight.

Starving is the best way to lose weight
Since food is the main cause of the added pounds thus cutting it will result in shedding a few of those pounds, right? You are wrong! Studies show that starvation often results to long-term weight gain instead of weight loss. According to the studies, when you starve, you send your body into starvation mode thus the body protects its fat reserves. You also tend to crave high-fat and sugary foods. In the long run, you end up taking in a lot of unnecessary calories. Cutting the food proportions is recommended but you shouldn't stop taking food.

Spicy foods make you burn calories
There is a huge debate around this topic. While different foods contain different nutrients thus have different health benefits, studies show that all calories are the same regardless of where they are coming from. This means that there are no calories that will help you lose weight. While there are some foods that increase the rate of metabolism, studies show that the rate is insignificant thus doesn't have any effect on weight loss.

The best way of losing weight is building muscle. When you build muscles you increase your calorie demand even when your body is at rest thus little or no fat is deposited. If you don't like exercising, you should take foods with plenty of water and fiber content. These foods stay longer in the body thus you don't keep on eating.

Weight loss diets always work
There are many diets in the market and I would like to report that most of them don't work. According to studies, most of the diets help you lose the water weight and when you stop taking them, you gain the weight back. It's estimated that 85% of people that take diets gain the weight back within a year. To be safe, avoid relying on the diets. The best way of going about it is increasing the levels of activity, eating healthy meals and sleeping better and weight loss will come as a natural side effect.

If you are looking for weight loss information we have plenty of it at Lame to Fit. You will find information that ranges from the weight loss mistakes to avoid to the best foods to take to shed off the weight. Visit the given links to know more.

Article Source: http://EzineArticles.com/expert/Jovia_D'Souza/2007086

Yoga: Changing Your Diet With The Practice

If you find time to interview some group of students, ask them to identify reasons for them to improve their eating habits, then you would get some funny replies. Most of the reasons would be a desire for weight loss, healthy eating to deal with food allergies, intolerance or gluten sensitivity, some particular conditions of the digestive system such as irritable bowel syndrome, as well as inflammatory bowel disease like Crohn's disease. Also, noticing that the usual way you diet leaves you feeling poorly, especially after you finish eating. Another factor that might motivate you is when you discover that you have early stage diabetes or even high cholesterol and have hope that you can get help from a change in your diet.

You should set your intentions or goals by identifying a reason or two to develop a healthier eating pattern. This can be all you need to stay motivated throughout your practice. In addition, setting your intentions could also be a pivotal moment that you return to as you work to change your habits. In most cases, this can be considered as the easiest way. The only challenge people face is the ability to institute or maintain the new habits that they have managed to develop. This can be very demanding for many people. However, some of the main skills that regularly practicing yoga develops include learning to recognize which particular type of food that is good for you and the one that is not good for you. However, when you get satisfied, which is quite different than, feeling overly full; when you are experiencing some thirst and not hunger; when you also may be eating due to stress. However, all of these are revealed through the cultivation of moment-by-moment awareness that takes place during the hatha yoga practices of asana, breath-work, and meditation.

Meditation in another way seems to be very effective in helping people to maintain the healthy changes that they might make to their eating. Studies have revealed that meditation practices can help to increase the flow of blood to the prefrontal cortex of the brain, the area that is associated with impulse control. However, just like most people would like to do curls at the gym to make their biceps stronger, meditation is the best exercise that can make your impulse control as well as your will power to be stronger.

Yoga offers a lot of benefits to our health. In fact, it benefits us both spiritually, physically and otherwise. Practice consistently and to be very effective as you practice, work with a yoga instructor. This will be a good ideal as you start your yoga practice.

If you are looking for the best yoga instructor India then come to us. We have some of the best yoga teachers in the world that will make your teacher training experience worthwhile.

Article Source: http://EzineArticles.com/expert/James_Fetisov/1634005