Early Morning Exercise - 3 Tips to Start Exercising in the Morning With Ease

Whether you're exercising to lose weight or to boost fitness level, the early workout routine is the way to go. A morning workout is the ideal training strategy for boosting metabolism levels and staying charged up-mentally and physically- for the rest of the day. Not only that, over 90 percent of people who work out consistently exercise first thing in the morning. That's why the odds of achieving your fitness goals are one your side when starting out the day with a workout.

As a result, if you're looking to get the most out of your morning workouts, here are a few practical tips that can help.

Get the Perfect Sleep

When it comes to feeling energized and ready for the morning workout, sleeping right is the first step. Good quality sleep is vital as the training itself. If you're well rested after a night's sleep, your body will perform better both during the exercise and throughout the day. On the other hand, bad sleep can spell disaster on your fitness and overall productivity and wellbeing levels.

As a result, make sure to get plenty of sleep during the night. To do that, you need to take conscious control over your sleep schedule. The best way to do so is to readjust you inner clock by setting up a sleep rhythm where you get to go to bed and wake up at the same time everyday-even on Sunday. The 11.30 to 7.00 seems to be the most suitable sleep schedule. Nonetheless, no suit fits all. You need to find what works best for you and stick with it. However, the more hours you log in before midnight, the better and high quality sleep you're going to get.

Get Ready the Night Before

Nothing kills efficiency and productivity and causes mind-numbness more than being in reactive mode. Opting for this way of behaving is a sure of way of suffering from confusion, bewilderment and lack of motivation. Instead, opt for the better approach of planning ahead your actions and watching from far as everything folds down to your liking.

As a result, make sure to lay out your training clothes, running shoes or any other gear you mind vital in the clear before you go to bed at night. Doing so will boost your motivation and help you log in more time on the workout. Furthermore, doing so will take much of the guess work out of the training, thus leave you with enough mental space to focus on the workout itself.

Start the Morning with Water

Dehydration can spell disaster on your training program. And the chances of suffering from it in the early morning-especially after 7 or 8 hours of sleep-are high. Exercising on a dehydrated body causes discomforts, muscle cramping and spikier heart rates, thus leading to dizziness, lightheadedness, and premature fatigue. In fact, severe dehydration leads to serious health troubles, even death.

As a result, make sure to get plenty of water first thing in the morning. Shoot for at least 2 glasses of water as soon you wake up and always keep a water bottle near the bed. In addition, keep your body well hydrated throughout the workout, and instantly refill your fluid tanks afterwards.

David DACK is a runner and an established author on weight loss, motivation and fitness.

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Find Ways To Exercise At Home

Making the time to exercise should be a goal for everyone. Working out will help you lose weight and keep you healthy. A couple of examples of ways people stay active include going to the gym and playing sports. Some choose exercising in the morning hours and others in the evening hours. Exercising at home is another common practice. Crunches, pull ups and jumping jacks can really get the blood flowing. For a more intense workout session, get on a treadmill, elliptical or an exercise bike. You'll be able to break more of a sweat and lose more calories when you're on one of these machines.

Home treadmills are one of the more popular machines to exercise on. They're so easy to use. If you know how to walk and push buttons, you'll know how to operate a treadmill. There are different types of treadmill users. Use treadmills to shed some pounds. Or exercise on them to train for a marathon. Personalize your workout routine by customizing settings such as speed, incline, and resistance. Or follow built-in workout programs that pace you toward specific fitness targets. The ease and the flexibility that comes with using a treadmill is definitely one of the greatest rewards to this fitness machine.

The process involved with browsing around for a treadmill is a challenging task. This is an investment purchase that will affect your health and lifestyle. The specifications to each treadmill are different, and vary according to features such as the frame, treadbelt, workout apps, motor and cushioning.

An elliptical is another common choice for people to exercise on. Some people actually prefer ellipticals over treadmills because there's less impact involved, which means that workouts are easier on the body. The flywheel found on these machines drive the elliptical motion in the foot pedals, simulating the motion found in walking or jogging. Handlebars are built into most ellipticals to further help workout the arms. This design allows ellipticals to provide a complete workout solution, hitting both the upper and lower bodies. Ellipticals also come with built-in workout apps. Use pre-configured workout apps to guide you to specific fitness goals. High-end elliptical machines have the ability to connect to the Internet, thus enabling for the download of many more workout apps.

Before you start looking around, research the difference between front drive and rear drive ellipticals. Either of these types of ellipticals can be found sold by major fitness manufacturers. The design and technology behind front drive elliptical systems have been around for quite some time. Many of these machines are more cost-effective than rear drive machines. There are a lot more components involved with a front drive elliptical. Rear drive ellipticals are found on more modern models and use less mechanics to propel users. There are less parts used to make the system. This design also simulates a more natural elliptical motion. Rear drive elliptical trainers are very trendy among consumers these days.

Lastly, don't forget that exercise bikes are quite popular as well. Biking or cycling targets a completely different type of fitness demographic. Avid cyclists will go bonanzas over being able to ride indoors and outdoors. Enjoy riding in the comfort of your own home. Ride on it whenever you're in the mood. These machines take up the least amount of space among those discussed so far and they're the most affordable of the three.

Not all exercise bikes are manufactured the same. If you see yourself as being a casual user, you'll probably be most interested in an upright exercise bike. This bike uses a frame that simulates a traditional bicycle. The seat is place up high and the position is upright. Those looking for a more intense cycling workout should consider an indoor fitness cycle. This bike uses a frame that mimics those found on racing bicycles. There's more room for your legs to drive the pedals and gears on these models. Push yourself on one of these and get a power workout. Lastly, if you're someone that's rehabbing or you just need to have something that's ergonomic, a recumbent exercise bike is the one for you. These bikes come with a larger seat which provides more support through a better dispersion of weight. Exercise on a recumbent exercise bike for a more comfortable workout. Rehab doesn't have to be a painful process on a recumbent exercise bike.

Exercising at home is a wish that many individuals wish they could do. Hopefully this article has given you a glimpse of that. It's easy now to get a good workout at home. No worries about gym payments or having to brave the rain or snow. There's no excuse now not to stay active. Treadmills, ellipticals and exercise bikes can help you keep fit. These machines are easy to use. Make up your own fitness workout or follow a computer guided program. With the fitness promotions going on today, you'll be able to save when you buy on the web. There's no better decision you can make today than deciding to start getting fit. A great toned and healthy body can be yours. So start getting fit and enjoy a much improved way of life.

The ProForm Hybrid Elliptical Trainer is a great workout option. Check out some popular reviews on fitness machines, such as the ProForm Tour De France, written by Dawn Bailey, to see some other great recommendations.

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What's the Best Exercise to Lose Weight? Useful Tips to Lose Weight

If someone told you right now what the absolute best exercise to lose weight was,... would you do it? You might when you read this article.

The best exercise to lose weight is: "just any exercise," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

Two main reasons that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about using more calories than u get in (in other words, burning more calories than you eat). So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories. To lose calories you must do a lot of cardio (aerobic) exercise. But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest? This is just a myth, It will never happen. The only successful studies to show a significant calorie burn following a weight-lifting workout (after burn) were done with serious professional lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that by chewing gum, so it is not worth it to do weight training if your goal is to lose weight. That's not to say that strength training is not important for the overall health of your body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity. Do aerobic base-building workouts, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Doing a range of different activities during your workouts is also a good way. Not only does this help you keep from getting bored, it's better for your body. Doing different activities targets different muscle groups. You're also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

Get creative, for example, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love and burn more calories doing it.

Hi, I'm Gene van Dijk. I like to write about health and fitness. It is very important to me that I give people worthy information no matter what the subject is. For more info on how to lose weight check out my Health & Fitness blog here: http://fatlossfactorpack.blogspot.com/

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What Is HIIT and Is It Beneficial?

Hello,

Today I am writing about H.I.I.T or high intensity interval training. H.I.I.T is all about your intervals in your workout routine or the reps you do on your exercises. H.I.I.T has many benefits to your fitness workout and below I will tell you how and why.

To start with, high intensity interval training is used in your cardio workouts. By doing the high intensity workouts you will increase the amount of calories you are burning in less than 40% of your normal workout time. This is perfect if on certain days you are under some time constraints. You will do 5-15 reps,or intervals at 100% of your limit. By that, I mean, you do go ALL out for those reps. Then you rest a short time and do the same amount at about 50% of your ability. Sort of a cool down period. You want to go back and forth on each interval between the all out capacity and the half capacity. Always do 5-10 minutes of a light warm up before starting HIIT maybe ride the exercise bike at half speed or jog for 5 minutes or so. Take note that when you do cardio workouts they are normally a steady pace. That is the difference.

There are many benefits to doing the high intensity intervals. As I mentioned above, they are great if you have time constraints. Normal cardio at a steady pace will burn calories during your workout and for a brief period after. With the high intensity cardio workout, you will burn calories almost all day.

So, doing the same reps at high intensity levels, you burn way more calories than your workout at your normal pace in a lot less time. Doing the high intensity workout is very fast paced. You will be concentrating on the workout and not staring off into space like you do in your slower paced regular cardio. You stay plugged in so to speak. If you do it right and don't cheat, you will never get bored because you will be totally exhausted. Lastly, and I shouldn't need to mention this, it is an awesome cardio workout. The best you can get.

Now, how to do HIIT Again, you will be doing 5-15 intervals and alternating between 100% capacity and 50% capacity. How many intervals and how long you do them depends on what shape you are in. The whole workout shouldn't last more than 15-20 minutes though. One example would be to bike. Use a harder gear and pedal as fast as you can for 20-30 seconds, then hit an easier gear and pedal half speed for 40 seconds to a minute and catch your breath, then back up to the harder gear and pedal your butt off for another 30+ seconds and so on.

The high intensity interval training is excellent for sprinting/jogging or swimming. You could sprint all out for 20-40 seconds the walk for about a minute and catch your breath and let the muscle burn subside, then do it all again and again. trust me, after a few of these, you will be totally exhausted but will be burning fat and calories and an unbelievable rate. You will lose the fat in no time and sculpt your body too.

That about covers it for now. I hope you incorporate the high intensity interval training into your workout routine. The benefits are great. As with any workout program, make sure you are healthy enough to do it. Also, start this interval training slowly if you aren't in peak condition. You don't want to pull any muscles or do anything that will slow or halt your progress to the body you desire.

Thanks For Reading,
Scott

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Thanks,

Scott

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Dance Your Way To Fitness?

I'll be the first to admit that I have two left feet and my dancing skills are about as good as a chocolate tea cup, but dancing is well and truly on the up.

While some people may only think of fitness focused dance classes as something similar to the Jazzercise and Jane Fonda aerobics classes of the 1980s, the truth is that the range of offerings now is quite surprising, and has taken on a much more exciting flavour.

In fact, there are enough different styles of dance and music to suit just about every taste. Some of the most popular dance fitness styles include Zumba (which uses freestyle movements to salsa and merengue music), SoulSweat (based on Soul music), CardioFunk (using Funk music) and even Bollywood (using the high tempo music that's found in Indian "Bollywood" movies). If there's a style of music that you hear on the radio that makes you want to get up and move to the beat, then chances are there's a fitness class built around it.

There are many different benefits of dancing for fitness. You'll get the aerobic and muscle strengthening benefits, of course. But the real benefit of dance fitness classes is that they can be a lot of fun. Keep in mind that many people who begin a new exercise program will end up giving up on their fitness goals because they get bored with treadmills and weightlifting machines. That's why I always recommend finding an activity you enjoy to participate in alongside your regular fitness routine. This way you're more likely to stick with it long term. Going to a dance class will also get you socialising with the other class members, which can make it much easier to motivate yourself for each future class.

Not all fitness dance classes are going to deliver head turning results, so just remember that your playing the long game with this. Although just because you're not lifting weights or sprinting up and down stairs doesn't mean that you won't get a good sweat on. Dance classes often get participants to move in ways that they're not used to; side to side or diagonally, perhaps, while moving their arms in different ways at the same time. If you're not familiar with the moves there's a good chance that you'll be a little sore (in a good way) after your first class!

Getting started with a dance fitness class is easy enough. It's likely that a local health club or community centre offers at least one type of these classes. Call the facilities in your area to find out the various options that fit within your schedule. Dance fitness classes are even becoming so popular that fitness studios focusing on these types of classes are popping up all over the country. You've heard of Zumba, right?

Even though these classes almost always provide a positive and supportive environment, some people prefer to do their exercising at home on their own due to time constraints. It's certainly possible to do any of the dance fitness routines at home. The easiest and least expensive way to begin, or to see what style is best for you, is to go online and do a search on YouTube. You'll find numerous videos of the dance moves, and even some choreographed classes that you can follow along with.

Once you're more serious about working out, you can rent or buy professionally made DVDs. Check out Lovefilm or Amazon for dance workout DVDs that you can use at home. If you have a Wii or Xbox games console you can even buy fitness dance games!

If you like to dance or have tried out the odd Zumba class let us know below:)

Gavin Walsh is a high profile London personal trainer that has been featured in and written for many national newspapers and magazines on health and fitness topics.

He has a passion for health and fitness writing, which has seen him in the likes of Men's Health, Men's Fitness, Harper's Bazzaar, Grazia, The Time's and The Independent and have also been featured as a fitness TV broadcaster on ITV and Sky.

He also runs a world class fat loss website that has helped thousands of people lose weight from their own homes.

For more information please visit http://www.walshthefataway.com.

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High Intensity Interval Training = Huge Benefits + Uber-Efficient!

What's the most efficient way to exercise? Is it the long slow burn of hour long workouts? Moderate intensity for 30-45 minutes? Or super-intense intervals? More and more research is proving the short intense workouts are best.

And we're talking SHORT! Something along the lines of 1-2 minute all-out intervals of incredibly high intense exercise.

As a matter of fact, high intensity intervals helped me to revolutionize my cycling and SIGNIFICANTLY improved my VO2max, taken right from Chris Carmichael's Time Crunched Cyclist Book. I went from near the end of the pack on group rides to the group leader in a little over 4 months, and brought home some hardware at the local mountain bike race series. To be honest, the intervals completely suck: 95-100% of my age-adjusted maximum heart rate for 2-3 minutes at a whack, repeated 9 times. THAT IS PAINFUL but it WORKS.

Additionally, Crossfit Endurance has exploded in popularity recently, and it focuses on powerlifting moves but also extreme high intensity cardiovascular exercise, and its prophets swear by it! Even Tim Ferriss in The 4 Hour Body discusses that intense exercise regimen, and I definitely think there's something to it!

When only discussing weightlifting, an old bodybuilder named Mike Mentzer was a proponent of high intensity exercise only once every three weeks! His weight lifting regimens call for a level of intensity that is itself pretty hard to attain, but the results speak for themselves, as he was a champion bodybuilder back in the late 1970's and early 1980's. More and more research is coming out proving that the short intensity exercise, as uncomfortable as it is, really does provide the most benefit.

As someone who values efficiency, I'm all about finding the most intense way to exercise, as it minimizes any wasted time in the gym. So, I'd strongly recommend looking into adding this form of exercise to your routine, as it DEFINITELY fits into our "maximum efficiency" plans.

Obviously ensure you get a full physical from your physician (NOT your own self-exam for all of the physicians out there!) before you start.

One other tidbit: If you use Google Android apps, there's a pretty good new app out there to time your intervals, and its FREE! It has color-coded intervals--the screen changes color automatically when you should be sprinting and then changes back again when you should slow down. Search for "intensity app" and you'll be able to find it.

For more information visit http://www.fourhourphysician.com

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Fitness Boot Camps

Have you reached a plateau in your health and fitness goals? Fitness boot camps are inspired by actual military training camps, and they provide a rigorous and fun aerobic workout for all fitness levels. Established boot camps have recently been growing in popularity. People have been flocking to their local group exercise facility more and more each day. There are a variety of reasons why their popularity is steadily increasing as people are becoming more aware and concerned for their health and fitness.

If you are even the slightest bit competitive but have not found an appropriate fitness outlet, then boot camps are for you. The nature of group exercise actually provides even more motivation to work harder than if you were just with a personal trainer. Naturally we do not want to lose; therefore, competing with friends and classmates in a boot camp is a fun and exhilarating way to burn fat and gain muscle.

Constant movement and an increased heart rate over a sustained period of time is the most effective form of exercise. This is known as aerobics cardio exercise. As long as you are moving at a moderate intensity it does not really matter what specifically the exercise is working on. That is the beauty of these fitness camps, if you cannot do a specific exercise, then the trainer can modify that certain exercise for you in order to keep pace with the class. Aerobics exercise entails keeping a sustained elevated heart rate which is essential in burning fat. In order to maintain a healthy lifestyle, an individual needs at least thirty minutes a day, three days a week of aerobic exercise. Boot camps are great for exactly that. They are usually forty-five minute classes that provide the appropriate amount of aerobic exercise.

Boot camps incorporate free weight exercises, Pilates, obstacle courses, speed and strength training, and any form of exercise you can imagine. Signing up for a health and fitness camp might just be the best decision you ever made in terms of your personal fitness goals. Trainers and colleagues involved in these camps are literally health and fitness coaches. They will not only cater to your aerobic exercise needs, they can provide you with the appropriate nutrition and dieting advice as well.

You will have fun joining a group fitness camp, guaranteed. Working out in groups builds a sense of camaraderie for individuals that may have never experience a team environment. In a health and fitness camp, you are all striving for a better quality of life together. Boot camp attendees support each other and develop great supportive communities. So get up and go try out your local boot camp, you will not be disappointed.

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Popular Home Workout Solutions

Healthy living starts with diet and exercise. When you eat right and when you exercise, you'll have more energy and your body will feel better. Exercising at home or at the gym are the most typical ways people stay in shape. Many utilize machines to assist them in their workouts. Those searching for a good workout usually hop on a treadmill, elliptical or exercise bike. Many of these machines come with a range of exercise applications created to help you achieve a targeted fitness goal. Check out one of these systems and see what people are chatting about.

Building up a good sweat from exercising can be a challenging thing to do. Running or even jogging on a treadmill will quickly get your heart rate beating up fast. Whether it be a light jog or an intense sprint, you're sure to work up a sweat. If you don't know where to start, try starting up a workout app. The exercise programs you see are designed by fitness professionals. There's a number of different fitness apps to choose from. If you're interested in keeping an eye on the fitness progress made, check in with built-in heart rate monitors and calorie and distance counters. Modern treadmills have become quite advanced. The specifications to each treadmill can be very different from one another. It can be an overwhelming experience when you're shopping for a treadmill for yourself. Try looking around a handful of treadmill reviews. Use treadmill reviews as a tool when deciding which machines are right for you.

Another favorite exercise product is the elliptical trainer. Ellipticals deliver a more low impact exercising experience. Smooth and natural can be used to describe the elliptical motion, which is designed to eliminate bodily impact otherwise present during typical conditioning workouts. You won't see feet hitting any surface like you do on a treadmill. Your feet, joints and legs will experience little if any aches and pains after a workout. Exercise your entire body when you utilize elliptical arms, which move back and forth along with the elliptical strides you take. You'll see that many ellipticals are accompanied with workout apps. This means that if you don't know what you're doing, you can quickly load one of these up and follow step by step instructions on what to do. There are many types of ellipticals out on the marketplace. A lot of variables can determine the kind of elliptical you get. Help yourself by looking at what other users have to tell you about hot ellipticals in elliptical comments and online forums.

The last of the three products we'll discuss about is the exercise bike. Biking enthusiasts will really like workout routines on an exercise bike. You have traditionally have 3 options when you select to workout on an exercise bike. The three types of exercise bikes use an upright, an indoor, or a recumbent design. They each are intended for a specific function. Those looking for leisure workout sessions might find upright exercise bikes to their liking. Upright exercise bikes are modeled after traditional bikes. The indoor cycle is more suitable for those in training. You'll be able to stand and drive your legs into the pedals and cycle. Those in rehab will find the recumbent exercise bike most suitable for their needs. You'll find the posture taken on these bikes to be very comfy.

Folks stay fit in various ways. Exercising definitely helps in that. If you don't know where to start or what to do, consider working out or purchasing a treadmill, elliptical, or an exercise bike. See for yourself and you'll be amazed. Take your fitness workouts up another level. See your quality of life improve considerably when you begin treating your body right.

Treadmills, ellipticals and exercise bikes are the most popular gym systems that people can get for their own personal use at home. Check out Smooth Fitness treadmills, as well as their other fitness products, to see some popular exercising units.

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Making Exercise Fun

How to Make Exercise Fun

One of the top five reasons that people give to prevent themselves from exercising is that they say it is 'too boring'. But we would definitely disagree - there are so many things that you can do and also many activities that burn calories out there that will not only keep you fit, but will have you smiling too!

What confuses a lot of people that want nothing to do with exercise, is what exercise actually means - it's not just about lifting heavy weights over and over and working up a sweat - exercise is about getting involved in an activity that gets your heart racing and also burn lots of calories at the same time... and if you can have fun whilst doing that, even better.

Get Outdoors

Being outside has a good psychological effect on your brain - there are no walls, which means there are fewer confinements, less obstructions and because you are out of the house, there are fewer distractions such as the TV or the kitchen.

Take up gardening, go jogging, play football, walk the dog, cycle, or play games in the park with your kids - there are many ways of exercising outdoors that are fun as well as great for you.

Reward Yourself

Have something to look forward to after you have exercised. If you really can't find an activity you like, you may as well reward yourself with something nice after you have reached your targets. Complete your day's exercise and THEN watch TV, listen to music, read or watch a film. Just try to avoid rewarding yourself with food or this will defeat the object of working hard to lose or maintain your weight.

Make It Social

Exercise doesn't have to be a lonely activity - a lot of people prefer to have someone there to motivate them. Whether it is a friend, colleague or family member, getting someone to workout with you is a great way of staying motivated and supported. Even if you both have different goals such as losing or maintaining your weight, your support for one another could be the kind of lift you need to make the exercise much more enjoyable.

If you are quite competitive in nature, you might find that working out with a friend at a competitive sport such as racquetball might be the perfect way of boosting your workout routine and blasting that fat.

Dance

The great thing about dancing is that you don't need to be good at it to enjoy it. Whether you are just putting on some energetic music at home and dancing around your bedroom or taking a class at a local venue, dancing is a great way of letting off steam, relaxing, exercising and above all having a good time.

For example, an hour long Zumba class, where the emphasis is on having a 'party' and not the exercise itself is fun for any ability and you can burn between 500 and 600 calories in a session.

Hi I am Gary Abernathy author of this article Fat Loss Factor Program and many more. I am an avid Health and fitness nut. I have had a weight problem all my life up to about 5 years ago, when I finally done something about the weight problem. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about weight loss. Please go to Fat Loss Factor Program for more information.

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What Are the Health Benefits of Daily Physical Exercises?

Very often, you probably see an infomercial or some other piece of advertisement or legitimate literature that is expounding the benefits of daily physical exercises. If all the things that you hear are to be believed, it seems as though exercise is a miracle cure for everything from diabetes to heart disease. While daily exercise may not be the kind of miracle cure that many advertisements may have you believe, there are real and drastic correlations between regular exercise and many health benefits. If you are interested in learning about the correlations between regular exercise and health benefits, this article is meant to provide you with some basic information along those lines.

The first thing you need to know is what a correlation is

When a health expert says there is a correlation between exercise and low stress, what they mean is not that exercising will lower the stress you suffer from immediately. Instead, a correlation is not like a medicine where taking one thing will immediately and directly affect the other. A correlation means that if you take a group of people that exercise and a group of people that do not, the group of people that exercise will have lower stress levels than those who don't. In this manner, there is a correlation between exercising and low stress. Keep this fact in mind as you read this and any other article.

Correlation between low stress level and daily physical workout

In fact, there is a correlation between low stress level and regular exercise. This could be that a well functioning body decreases stress because you have fewer health problems to worry about. It could be that as you are exercising, your mind is so focused on the tasks at hand that you do not have the time or resource to focus on your problems. Whatever the case may be in terms of a causative relationship, the truth is that people that exercise have less stress in their lives than those who don't.

The benefits of regular physical activity

Regular exercise and physical activity will certainly have an impact on the way you look. As you increase your exercise regimen, you will begin to lose fat and gain muscle. This will make you look and feel better. As you see yourself change in the mirror, you can't help but feel better about yourself, thereby increasing self esteem.

Fatigue is often a self perpetuating cycle

If you are too tired to exercise, and remain sedentary, you are increasingly tired for greater portions of the day. When you start to exercise, your body becomes accustomed to activity, and even begins to crave it. Your energy level will increase as your muscles are firing and interacting more with each day of exercise.

Hopefully this article has given you some basic foundation in wading through the information about the health benefits of regular physical exercises. Remember that although there are many benefits that may not be directly related to exercise, there are many benefits that are. Start your exercise regimen today and begin to witness your body transform into the body you have always wanted. Good luck.

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The Tabata Cardio Workout Routine

More and more athletes and fitness trainers have come to discover the tremendous benefits of a tabata cardio workout. This cardio workout is considered by many as one of the most advanced interval workout, helping people who exercise to reach a higher level of fitness, enhancing their endurance and at the same time burning more calories.

Why Choosing Tabata Workouts?
This modern type of interval training is loved by both fitness professionals and researchers due to its simplicity and unmatchable fat-torching abilities. A Tabata workout is extremely easy to follow, because it consists of alternating short periods of rest with short but intense exercises. There are many exercises compatible with this new technique, from aerobic exercises such as rowing and running to strength exercises like lifting weights.

How to Use The Tabata Training Method
There are some steps you need to follow before going further with this method. First and foremost, make sure that you have picked the right exercises to include in your training session. Some of the most common Tabata workouts are:

- Bicycle Sprints. The truth is that this method is the perfect choice when you want to engage your lower body and in the same time to skyrocket your heart rate.

- Hindu Squats. Another famous method that is extremely useful when you want to engage a wide variety of muscles and to get your heart rate up.

- Jumping Lunges. This type of cardio exercise is extremely beneficial at toning your hip area.

- Box Jumps. Surely one of the best cardio tabata exercise, because it uses almost all your groups of muscles.

After choosing the right exercise for your needs, you have to ensure that you have the proper equipment for the work. Lastly, you need to decide upon the intervals between the exercises. A sample of a Tabata cardio exercises plan could be:

- 15 Barbell Squats (interval 1 and 3)
- 20 Pushups (2 and 5)
- 20 Chin Ups (4 and 7)
- 4 Minutes of Sprinting in Place (intervals 6 and 8)

For these exercises, you would need a chin up bar, surface mat and a barbell with weights. Each training lasts around 4 minutes and has 8 intervals. After each interval, make sure you rest for about 20 seconds. After the first 4 intervals, rest for a couple of minutes. These cardio and strength exercises should make you sweat a lot, which will consequently lead to an improved metabolism and an enhanced weight loss process.

If you want to see some improvements in your fitness, you need to benefit of both a proper rest and a balanced diet. Since Tabata is a high intensity interval training, you will definitely feel exhausted the following day. This is why it is extremely important to make sure that you will get plenty of rest the following day. Moreover, make sure you eat plenty of fruits and meat, because you will need an extra amount of protein and energy. Lastly, don't forget to warm up and to stretch before and after each workout.

Benefits of Tabata Cardio Workout
There are several benefits of a Tabata workout. Some of the most renowned are:

1. Muscle Tissue Retention. While a diet which is not based on a professional diet plan could lead to a loss of muscle tissue, this breakthrough method from Japan places the stran right on the muscle tissue. Consequently, they send a signal to the brain that more muscle tissue is needed. As a direct result, the muscle tissue is increased and the total ratio of lean muscle mass goes up.

2. Both the Anaerobic and Aerobic are Increased. Our bodies' aerobic capacity (usually called the maximum oxygen uptake) represents the greatest amount of oxygen that can be consumed while exercising. On the other hand, the anaerobic capacity represents the maximum amount of energy our body can produce in the absence of oxygen. The study conducted by Dr. Tabata showed that those who practice tabata cardio workouts on a regular basis benefit of an increase of up to 14% in their aerobic capacity and 28% in the anaerobic capacity.

3. Fat Loss. Due to an increase of your metabolic rates, tabata workouts doubles the rate at which the fat is burned by your body. There are thousands of people out there who started to practiced these exercises and only after one months they have lost over 10 pounds. The truth is that this method really works, and it is a 100% natural way to shed off the extra pounds you have. However, don't forget about getting enough sleep and having a proper diet.

4. Save Time. Lastly, a proper tabata cardio workout won't take more than 30-40 minutes every other day. Because of this, you will have plenty of time for other important tasks, so you can stay on top of your schedule.

A tabata cardio workout is an activity that certainly deserves your interest.

For more information regarding Tabata Training and it's benefits please visit http://tabatatrainingmethod.com

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Easy Ways to Exercise At Home

Nutrition and fitness are two important elements to maintaining a healthy lifestyle. Putting the right food into your body and keeping your body in good shape will do wonders to your personal well-being. Exercising at home or at the gym are the most common ways people stay in shape. Gym machines are often used to workout on. The 3 machines folks tend to go to include treadmills, ellipticals and exercise bikes. Many of these machines come with a range of training programs created to help you achieve a specific fitness objective. They are simple to use and they're fun to use.

Building up a good sweat from exercising can be a challenging thing to do. Running or even jogging on a treadmill will quickly get your heart rate beating up fast. Sprints and even brisk walks can make you build up a good sweat. Load up a training app and you'll see how easy it is to begin. Professional and certified fitness trainers have created many of these workout regimens. Pick from the different workout apps and see what interests you. If you're interested in keeping an eye on the fitness progress made, check in with built-in heart rate monitors and calorie and distance counters. Modern treadmills have become quite advanced. Models can vary in specifications and feature sets. It can be a massive event when you're shopping for a treadmill for yourself. Treadmill reviews supply good suggestions about what's good and what's not. Use treadmill reviews as a way when concluding which systems are best suited for you.

Another solution is an elliptical. Workouts on an elliptical are low impact. Because of the smooth elliptical movement of the pedals, which mimics that which is found in walking, workouts on an elliptical trainer seem natural and comfortable. Bodily impact is averted in the areas where you'd see when on a treadmill. There will be less bodily pains, if any, after an elliptical workout. You can exercise your whole body when you apply of the elliptical arms, which move along with the strides of your machine. Exercises apps come bundled on many ellipticals today. If you're not sure where to start, pick one of these fitness apps and let the program guide you through a session. Ellipticals are packaged with a range of feature sets. For example, there are rear-drive ellipticals and front-drive ellipticals. It would be most beneficial to check out a couple of elliptical critiques before deciding on a system for yourself.

A particular demographic of fitness buyers are catered to with exercise bikes. Cyclists typically enjoy working out on exercise bikes. You have generally have 3 options when you choose to workout on an exercise bike. The three types of exercise bikes use an upright, an indoor, or a recumbent design. They each are created for a specific function. Those looking for fun workout routines might find upright exercise bikes to their liking. Upright exercise bikes are modeled after traditional bikes. If you're training for a marathon or a race, the indoor cycle will provide you with a more strenuous workout. You'll be able to stand and drive your legs into the pedals and cycle. Those in rehab will find the recumbent exercise bike most suitable for their needs. The chair is large and wide, which gives good lumbar support.

It's not easy to stay healthy and fit. A serious and disciplined strategy to exercise can help. Try hopping on a treadmill, elliptical or exercise bike and you'll see how easy it is to get started. See for yourself and you'll be amazed. Hop on one of these and you'll see how fun your workout sessions can be. See your quality of life improve considerably when you start treating your body right.

Get yourself into shape with a home fitness treadmill. Check out some ProForm treadmill reviews and see which models people like most.

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Aerobic Exercise: Benefits, Examples and How to Tell If You're REALLY Exercising Aerobically

"Aerobics" is a term first coined by Dr. Kenneth Cooper, an exercise physiologist for the San Antonio Air Force Hospital. He developed the formula of subtracting your age from 220 and exercising with the heart rate at 60-80% of that number. Though he originally formulated "aerobics" to help astronauts, he soon realized that this type of exercise was useful for everyone. The benefits Dr. Cooper observed included weight loss and better heart health.

Since then there have been improvements to Dr. Cooper's original formula, and studies have demonstrated many benefits of regular aerobic exercise, including:

• Weight loss & maintaining weight (aerobic exercise burns fat!)
• More long-term, consistent energy & stamina
• Improved mood
• Pain relief (by natural endorphin production)
• Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
• Better blood sugar control & adrenal health
• Lower blood pressure
• Stronger bones (weight bearing aerobic exercise helps prevent osteoporosis)
• Stronger immune system
• Longer life expectancy

If you're suffering from poor energy, if your endurance is not what it once was, if you are prone to aches and pains, if you have too much body fat or too much stress, or if you crave sugar or carbs, chances are you're not getting enough aerobic exercise!

The exercise intensity and duration determine whether you exercise aerobically or anaerobically. Aerobic exercise requires at a very specific level of intensity, and you must maintain that level of intensity for at least thirty minutes at a time. If your heart rate is too low or too high (or variable), your exercise will become anaerobic instead.

In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" suggests, oxygen is not required for this type of energy production. Burning sugar is useful for providing short term speed and power. Muscles cannot burn sugar for long, though, and so they fatigue quickly. Most people have no shortage of anaerobic exercise -- even when you're sitting, your body is doing some tasks anaerobically. Plus virtually all sports are anaerobic in nature due to their alternating bursts of high intensity activity and rest.

During true aerobic exercise, the body burns fat for energy. Converting fat into energy requires oxygen, hence the name "aerobic." Aerobic exercise is useful for providing muscle endurance (energy for hours or days at a time without fatigue). This is particularly important for muscles that support posture, joints, and arches of the feet. If there is not enough aerobic exercise for these types of muscles, the chances of joint problems, injuries, and low stamina go up.

Internationally recognized researcher and author Dr. Phil Maffetone has greatly changed our understanding of aerobic exercise and endurance training. Dr. Maffetone studied many athletes pre- and post-workout for many indicators, including heart rate, gait, and muscle imbalance. He found that the athletes who used Dr. Cooper's original formula often wound up over-training and suffered from injuries, distortions in body mechanics and posture, pain, and joint problems. After much work, Dr. Maffetone developed a new and improved formula for calculating each individual's target heart rate for true aerobic exercise.

There are just four simple steps to proper aerobic exercise and all its benefits:

1. Invest in a heart rate monitor. It's just not a good idea to rely on the "feel" of a workout or to guess at whether your heart rate is too low or too high. There are many brands and models to choose from. Polar ™ is an industry leader and is usually a safe bet. I recommend purchasing a model that has a chest strap as well as a wrist watch/display. If you work out in a gym rather than outdoors, invest in a model that is coded so that there is no electrical signal interference from other devices in the gym.

2. Calculate your maximum aerobic heart rate using Dr. Maffetone's formula.

Simply subtract your age from 180. For example, a 32 year old who wants to exercise aerobically would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula include:

• Subtract another 10 from the max heart rate if: recovering from major illness or surgery, or if on any regular medications
• Subtract another 5 from the max heart rate if: injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have allergies or asthma, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times per week for 2 years).
• Add 5 to the max heart rate if: training consistently for more than 2 years without any injuries or problems and have made progress in competition
• Add 10 to the max heart rate if: over the age of 65
• This formula does not apply to athletes 16 years old or younger. Best bet for these athletes is 165 as the max heart rate.
• If in doubt, choose the lower maximum heart rate.

3. Calculate your minimum aerobic heart rate. Simply subtract 10 points from the maximum aerobic heart rate. So our healthy 32 year old example would have a max of 148 and a minimum of 138.

4. Walk, jog, bike or swim while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and do this at least three times per week. I don't advise exceeding 90 minutes without a doctor's supervision.

You'll find it's surprisingly easy to exercise aerobically. It doesn't take much to get your heart rate up to the target zone. That's good news for couch potatoes (Talk about exercising smarter, not harder!), but sometimes frustrating for athletes who don't want to slow down their training. Athletes need to do this, however, to protect their bodies. The good news for athletes here is that, as your heart becomes more aerobically fit, you'll soon be able to quicken the pace without surpassing your maximum aerobic heart rate. Once you start wearing a heart rate monitor, you'll likely also discover that any activity other than running, walking, cycling, or swimming at a steady pace is likely anaerobic.

As a chiropractor, acupuncturist, and athlete, I've noticed substantial benefits for both myself and my patients who invest a little bit of time each week to exercise aerobically. The immediate and long-term benefits are well worth the effort!

Dr. Margarite Melikian is a chiropractor and acupuncturist. She owns and operates Kinesis Healthcare in Glen Ellyn, Illinois. For more information on this Glen Ellyn Acupuncturist visit http://www.kinesishealthcare.com

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Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen has to comprise of strength straining, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout

• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.

• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.

• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.

• Front kick lunges are another. Light weights can be used to strengthen the arms. Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout

These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.

• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.

There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practiced. Wear cushioned shoes designed for training/running.

• Jumping jacks are another medium- to high-impact exercise. Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.

• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

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High Intensity Weight Training

Until a couple of years ago I was never a big fan of exercising, especially cardiovascular exercise. My current opinion based on doing high intensity weight training for the past 3-4 years (also called H.I.T. or high intensity training), is that cardio isn't necessary for optimal health. I came across high intensity training a few years ago when I read "Body By Science". Body By Science is a wonderfully written book by Dr. Doug Mcguff and John Little.

High Intensity training has its beginnings when Nautilus was founded and invented by Arthur Jones. Arthur Jones worked with bodybuilders such as Mike and Ray Mentzer which were able to get much better results with less time but with the intensity ramped up considerably. Since then it has been improved upon by people such as Drew Baye (a former bodybuilder and now personal trainer), Dr. Doug Mcguff and John Little.

High intensity training can be done with body weight exercises, machines or free weights. It is always preferable to use machines when possible as they are more safer and efficient (and more effective) than body weight exercises or free weights. If possible I would advise using or buying an Arx Fit Omni (which are spendy), but the next best option are nautilus machines.

Med ex and Hammer strength are also good options as they have been developed by Arthur Jones or relatives of his. Arthur Jones spent years testing and engineering Nautilus machines to provide resistance throughout the entire motion of the exercise. Modern nautilus machines aren't always as good as older models but they are still far superior than other machine brands and body weight exercises.

High intensity training is typically done by using simple compound muscle exercises with one or two isolation exercises mixed in as well. I still currently do the big five routine which is detailed in "Body by Science" and uses five simple compound weight training exercises. I then add an isolation exercises after doing the five compound weight training exercises. All exercises should be done slowly taking, with each repetiton taking 6-10 seconds. The weight of the exercise should be about 80-90 percent of your maximum possible weight you can use for that exercise. The total amount of reps should be about 10 or if you are measuring with a stopwatch should take about one minute. Exercises are done until positive failure and at the point you can't push it anymore, then hold for at least ten seconds and slowly release.

Breathing is an important part of doing High Intensity weight training, taking deep slow breaths at first and then when getting close to the point of positive failure breathing in and out quickly to assist (and don't hold your breath!). Holding your breath is best avoided as it doesn't help you finish the repetition or exercise your muscles to their fullest ability. Staying calm and not getting angry (which is used a lot in conventional weight training) is important while performing high intensity weight training as well. Being stoic and calm is the best state of mind while performing high intensity weight training exercises to get the most out of them.

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Ways To Stay Motivated With Your Walking Program

Walking is a great to exercise and get in shape. A walking program will help your heart and lungs to be stronger, will help you have more energy and will help keep away some diseases - and these are just a few. However, it's exciting when you get started - but you may reach a place where you need that little extra push to get out the door. Read on for some ways to help keep you motivated with your walking program.

The first thing that you want to do is to remember why you started walking in the first place. Was it to have more energy to be able to do all you want to do in your life? Was it to drop a few pounds? Was it to get healthier so that you could be around for a long time with your children and grandchildren? Whatever you reasons are - remember them. Write them down. Then, whenever you feel that you are losing some motivation - go back and look at them. It should get you up and out the door.

Some people need to have someone to walk with. Find someone that will walk with you. This makes you accountable to someone besides yourself. You don't want to let them down by not showing up for your walk. Many friendships have been made by walking partners. You share a lot when you are out on the roads.

If you don't want to walk with a person - walk with your dog. They are always happy to head outside. And, they are great to listen to your problems without being judgmental. See how happy they are just to be with you!

Another way to get motivated is to change up your routine. Walking the same path day after day may get a little stale. Walk down a different road. If you're able to - drive to another neighborhood and walk there. The change of scenery may be just what you need.

If you find that you are just bored with your walking - try listening to something. Listening to music (upbeat music) may keep you moving. You may download a book to listen to on your walks. Don't listen to it at any other time. You'll want to get back to your walk so you can find out what's going to happen in your book next.

Walking is a great walk to get in shape. If you find that you may be lacking in motivation - hopefully these tips will help you to get back on track!

If you are not currently walking - I invite you to download this free report at Begin A Walking Program for more information on walking and how to get started.

If you are - but would like more tips on exercise and eating healthy visit Health and Fitness Tips for more tips on exercise and healthy eating.

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Busy Schedule? Exercise Outside of the Gym

Do you find that between work and family, it's hard to fit in a trip to the gym? Don't worry - this doesn't mean you can't get fit. Actually, the idea that exercise has to be separate from the rest of our daily activities is a result of research done on athletes by the American College of Sports Medicine. They began recommending workout sessions of at least 20 minutes, giving the impression that anything less wasn't worthwhile. New research is showing that this is not the case at all.

A new approach: Cumulative exercise

Instead of working out all at once, new research suggests that spreading activity throughout the day is a better approach. These shorter sessions are easier to squeeze into a busy schedule.

The studies abound to support this new stance on exercise. One recently conducted at Arizona State University had some participants walk on a treadmill at the same pace for 10 minutes at three points throughout the day. Others walked on a treadmill for 30 minutes all at once. Those who completed the short intervals of walking had lower blood-pressure levels.

Other studies support this finding, showing that quick walks lower blood sugar more effectively than one long walk. Researchers speculate that frequent movement prevents the body from storing sugar as fat. Moving periodically is also better for your overall health, as sitting for long periods raises your risk of illnesses like heart disease and cancer.

Step 1: Add more movement to existing activities

The best way to start adding more movement to your daily routine is to incorporate it into existing activities. Your typical schedule might currently look like this:

• Drive to work
• Sit at your desk
• Eat lunch
• Sit through meetings
• Drive home
• Watch TV

There are simple ways to add small movements to a routine like this that will add up to a significant calorie burn. Here is one suggestion of how you can transform the above routine:

• Ride your bike or walk to work. If you can't, then park far from your building and walk extra.
• Swap your office chair for a Swiss ball or use a standing desk.
• Walk on your lunch break.
• Have to make a phone call? Take a walk around the office while you talk.
• Do some light exercise while watching TV, such as wall sits or lunges.

Step 2: Build strength with quick workouts

In spite of this extra activity, you'll need to add strength exercises if you want to build muscle. Now you can hit the gym for 10 to 20 minutes instead of an hour.

If you still don't have time for that, complete your strength training in small sessions throughout the day. Most of the time these will add up to more than you could do in one longer gym session. Add some pushups, sit-ups, or light weight-lifting in the small breaks you get in your schedule.

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Easy Daily Exercises That Keep You Strong and Healthy

Having a strong body is one thing, but maintaining it is the hard part. You probably have recently noticed that you are no longer as fit as you were. You are easily getting tired and can no longer cope with the exercises you used to do. There are some exercises that you can do to enhance or improve your fitness.

1. Taking walks

Walking is one of the simplest exercises that you can do. It is something that you do on a daily basis. How often and how long you walk can actually make you more fit. Walking adds strength to your calf muscles and to a small extent your quadriceps group of muscles. Supplementing walking with jogging or running also adds to the strength of the hamstring muscles.

2. Squat

Squatting is a great and simple exercise that you can do. Regular squats will build your lower trunk muscles including your gluteus, hamstrings and calf muscles.

3. Swim

Swimming is an enjoyable activity and it is also an exercise. This one usually increases the power of your bicep and triceps muscles as well as your leg and thigh muscles. It also builds up your cardiovascular system as it involves most of your body muscles.

4. Cycle

If you have a bicycle, use it to keep your body fit. Cycle around your neighborhood several times a day and you will have strong calf and thigh muscles which will keep you fit for long.

5. Kegel exercises

For women, kegel exercises are important in strengthening the pelvic muscles. These muscles usually support some internal organs and prevent them from protruding. They may also be useful if one has undergone plastic surgery like hymenoplasty because, these exercises also strengthen the vaginal walls. For men, they have proved to be important especially for those suffering from premature ejaculation, bowel or bladder incontinence.

6. Sit-ups and pushups

These exercises usually go hand in hand and they usually work on almost the same group of muscles. They strengthen the back, chest, arms and also the shoulders. Having saggy muscles as a man is a turn off for many ladies, so keep them firm for your own advantage and vice versa for the ladies.

7. Cardiovascular system

One of the important exercises that improve your cardiovascular system is the aerobic exercises. They build your heart muscles and make them firm, hence enhancing your health.

Some simple exercises can be done to remain fit, but there are others that are more sophisticated and expensive, as most of them will require you to pay for some gym memberships. Doing the above daily will keep you fit at a cheaper cost.

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Deprivation Is a Losing Strategy When It Comes to Healthy Ways to Lose Weight

Until I discovered more healthy ways to lose weight, I used to be the queen of deprivation.

I remember every time I started a new diet I would pretend I was happy about it when I was really miserable. When I would be out with friends, or at work, I would look around at what everybody else was eating and despite salivating I would think to myself, no sweat, because once I get this weight off, I am going to down a whole box of cookies. Only first, I need to lose the weight so for the next few months, I will cut all my favorite foods, and then I will go back to eating them.

Looking back, I think to myself, "How much sense did that make?" I mean honestly. It is utterly insane yet I did it all the time. Sometimes as often as every few weeks! I used to come up with these crazy rules too, like I would start a diet at 1pm on Friday and I had until 1pm four Fridays from that Friday to lose ten pounds. There was no real strategy in place mind you, other than eat less exercise more, I just had to achieve the goal by that date.

Another time, in an effort to not deprive myself, I went on the all pudding diet, where the only thing I could eat was pudding, which you can imagine after so much pudding, you do not want any more pudding. That completely backfired.

(One reason it backfired other than the obvious was because I was in fact depriving myself, just in another way. I was not getting any greens or protein or good fats so my body starting sending me signals to force me to start eating other foods, which, in my mind, translated to failure because I could not stick to just eating pudding!)

I used to suffer from anxiety too and when my anxiety would peak, I could not eat, which I saw as a good thing because I would always lose weight. Sometimes my panic attacks lasted weeks or even months, and I would always drop fat, so that was one strategy I used to lose weight too, but it is not one I would recommend. In fact, none of these are! They are silly ideas we come up with when we get desperate.

Chronic dieters are commonly known for depriving themselves, which is a losing strategy because it is akin to starvation and sends the same message to your body, which is slow metabolism, shut off fat burning and store fat. Your body pretty much thinks you are on a desert island when you try to cut back or restrict, therefore, despite the most common claims and weight loss methods that involve calorie restriction, it actually induces weight gain versus loss.

I was programmed from a very young age (as most of us are) that there are certain food rules that we must follow in order to lose weight and one of them is to deprive ourselves of all the foods we love. We begin to believe that it is absolutely essential to the process and if we fail at it, then we fail at weight loss altogether, which from my own experience, has proven hardly true.

For starters, I do not know how to deprive myself. I am just not good at it. When I want something, I want it and that includes food because if I tell myself no, I will just keep thinking about whatever it is I want. In other words, my desire for it is not going to just miraculously disappear because my willpower somehow outwit it.

So I eat it, and I am not fat. I do not eat heaping handfuls of whatever it is, but I eat it, but if you want to know a secret, the truth is sometimes I do binge on it and overeat, and I am still not fat.

Because there are times when I find myself overeating or binge eating, because I have my moments like everyone else. It is not all day everyday, but it happens and I just let it go. I figure that I either did not eat a balanced meal last time I ate so I got too hungry, or it is so good that I ate beyond being satiated, or I am avoiding something - whatever the case may be. And so what? I am not perfect. None of us are. But I am in much more control than I would be if I tried to deny myself and not eat whatever it is I'm craving.

My new strategy is to look for the reasons behind my actions and determine what made me react how I do, without self-judgment, because I love food and I am not about to go through life not eating food that makes me happy. Because it does. Food is one of the greatest pleasures we have so it does not make sense to.

Ironically we have a skewed view on pleasure in our society, in that something that brings us pleasure should make us feel guilty. I would love to know who came up with that one!

One caveat I have though about what I eat is that it is the highest quality food. Organic, hormone free, gluten free, dairy free food. Low sugar and raw when possible too. Those are my food rules.

By eating this way, there is never a need for me to feel guilty and I do not feel deprived.

When you deprive yourself, you just wind up way worse off because it becomes an obsession and when you finally do give in - because let's face it, you will - your binges will last for weeks, sometimes years, so just let yourself have whatever it is you want now, and make your obsession more about the quality of your food and keeping meals balanced. That way you will never feel like you are missing anything and you will take your focus off the food on your plate and put it on non-food forms of food such as inspiring work, quality relationships, or moving your body in ways that you love and naturally feel good.

When you do that, you'll be fed in ways that food itself could never feed you.

Are you a busy entrepreneurial woman whose self-image and weight issues are holding you back from fulfilling your life's destiny? Claim your FREE audio 5 Ways Improving Your Health Will Improve Your Bottom Line at http://angelaminelli.com.

Angela Minelli is an Emotional Eating Coach and Digestive Health Expert, author, speaker and founder of Angela Minelli International, a heart-based global business serving purpose-driven women entrepreneurs whose self-image and weight issues are inhibiting their confidence and blocking them from pursuing their life's passion. She takes a stand for women who are living less than ideal lives, stopped by unnecessary fears that prevent them from stepping into their power and delivering their God-given genius to the world. Her coaching programs and products are designed for women with complex lifestyles yet allow for powerful transformation to take place within a small segment of time.

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