Why You Must Use A Diet Journal To Lose Weight

Use a Diet Journal To Lose Weight

I have advised you in the past to take a photo record of your weight loss. As I have mentioned in my earlier post, this method of tracking your weight loss is quite powerful because people are visual creatures. It is easier for people to identify with pictures than mere thoughts and words because pictures show those ideas in effect. With that said, I also suggest that you keep a diet journal when trying to lose weight. While you should use your photo journal to motivate yourself, you should keep a written journal to track your strategy and your plans. These are hard to keep track of using only pictures. Here are the key reasons why you should use a diet journal.

It helps you keep track of your emotions

Embarking on a healthier lifestyle can be a very emotional time. Think about it-for the longest time you have been living well within your comfort zone, now you are going off into uncharted territory. Since most people fear change, your subconscious might be going into hyperdrive trying to send you all sorts of signals to try and coax you back into your old comfort zone. It can easily turn into a psychic tug of war. Use a diet journal to release your emotions. You don't need to edit yourself. Just lay it all out. The mere act of getting stuff off your chest is therapeutic. The key is to achieve a level of emotional clarity so your resolve to lose weight isn't weakened.

It helps you keep track of your goals

Goals change as we do things. That's just the way life goes. While your main goal for wanting to lose weight should be to hit your ideal weight, you should have other goals. Your main goal shouldn't change. However, it is okay to change ancillary goals. Use your journal to keep track of changes to these side goals. Regardless of whether they are fuzzy or crystal clear, write them down. You can always come back and fine tune them later on. The key goal is to keep a clear inventory of your ideas and plans for yourself.

It helps you achieve goals

Once you have written enough of your changing mini-goals, you can start prioritizing some of them and making to do lists so you can achieve them. Don't go too crazy with the lists. Don't overextend yourself with a long list you know you can't achieve. Instead, take a long list and pick the most doable items. Do these. This will give you enough positive feelings and energy to do more from the list. The more achievements you rack up, the more you can do. Keep knocking down goals and keep setting more ambitious goal. Your ultimate goal is to realize that you are, truly, unstoppable.

"This article was written by Joan Loganeski."
For articles, help, information and to get our FREE Joan Bars meal replacement recipe and 10 page weight loss report go to our website: http://www.JoanBars.com
Bill and Joan Loganeski have discovered a meal replacement you can make at home for very little money and when combined with our Saturday Morning Diet plan it will help you lose the weight. The Saturday Morning Diet channel is our educational and information channel to help you use lose weight in a healthy way.

Article Source: http://EzineArticles.com/?expert=Joan_Loganeski

Think Fat Burning Workouts - Don't Forget to Challenge Your Body When Dieting

Losing weight and getting fit can seem to be a crazy pipe dream for many. In a mad rush to follow the next weight loss trend, many people forget to keep common sense into the mix. Now to be fair it is usually out of interest and enthusiasm for losing weight and sticking to a plan that most people seek out the next big thing. The problem is that the next big thing will let them down as much as the last great weight loss program. Why is that?

There is a basic process that must be followed by the average person when it comes to losing weight and keeping it off. Proper weight loss occurs on a cellular level. We tend to overlook that fact in favor of some major miracle pill or new program that will help us shed pounds fast. Our bodies are constantly in a state of breaking down and building up. Think of any bustling city in which the street is constantly being repaired when too many cars and trucks pound the avenues with potholes.

When we eat our bodies use the material for fuel and store what we don't use right away into its reserve tanks for a time when we will need it. If we stop working out our bodies go back to storing fuel. When we cut down on the fuel (diet) our bodies pay close attention to the trend and notice when fuel intake starts getting low. It then calculates how much fuel it should store in case the fuel supply continues to diminish. If there is no pressing need to use the existing supply but the fuel continues to come in short, it continues store fuel while using muscle mass as fuel along with fat stores.

We compromise our muscle mass when we dramatically cut calories without challenging our bodies. We can lose water and muscle faster than we can lose fat when the body flips into starvation mode. Our brain needs fat, and our body will protect our brain over our brawn to keep us alive. If we are to truly get fit and slim, we need to constantly challenge our bodies; especially when dieting.

Here are three essential tips to follow when embarking on a weight loss plan.
1. Calculate your fat loss percentage - Instead of thinking in pounds, think in percentages. Get a body fat measuring system. There are several types on the market from scales to calipers. Measure your body parts and keep a weekly or monthly chart of your neck, chest, bicep, waist, hips, thigh and calf. Always measure the same limb when updating the stats.

2. Differentiate between activity and exercise. A walk is an activity (unless you power walk) lifting weights or performing calisthenics is exercise. You should be able to push yourself a bit further with each session to get your cells to a point where they need to be repaired and reconstructed for more intense work. That is how our bodies get stronger.

3. Never eat less than 1,000 calories in 24 hours unless you are fasting and fast for no more than three days. Fasting can clean your digestive system but is not helpful for the metabolic functions. It is a terribly inefficient method of losing weight because muscle mass is compromised.

Keep those points in mind when you start your day and decide ahead of time if you are going to exercise or just perform various activities. Eat what you need to fuel your body for the day's activities and stay focused on burning body fat, not on losing weight. Have fun.

Dennis Morales Francis

I'm in my 50s and I've managed to shed 35 pounds of fat and kept it off. Here is a little more information on fat burning workouts and how they can help you get fit and trim.

Article Source: http://EzineArticles.com/?expert=Dennis_Francis

Lose Weight Fast - Roles Of Fiber In Helping You Shed Some Pounds

Is it possible to lose weight fast? Yes and no. Yes, if you will undergo surgery. And no, if you rely on diet and exercise. Proper weight loss will not give you instant results. It takes time before you see a change in your weighing scale. However, if you want to enhance your strategy in eliminating some pounds in your body, then you might want to consider adding more fiber to your diet.

According to studies, people who eat dietary fiber each day are less overweight. But you have to meet the RDA before you can somehow hit that healthy weight. The recommended amount for women is about 20 grams to 28 grams each day. Men, on the other hand, must eat 30 grams to 38 grams a day. Unfortunately, adults can only meet 15 grams a day, unless they add fiber supplements in their diet.

What is the role of fiber to help you lose weight fast?

1. Helps you feel full sooner

Two to three bites of a high-fibrous food will help stop you from wanting more. This is because fiber will help you feel full sooner. Plus, the food will stay in your stomach for a few hours. Thus, you will feel full longer. A serving of whole grain bread, for instance, is more satisfying than having two slices of white bread.

2. Ends up being eliminated

Even if you feel full sooner but longer, you will not gain weight. This is because it is not absorbed or digested by your body. Thus, it will just go to the drain and be eliminated.

3. Removes fats

One of the greatest enemies in trying to lose weight fast is fat. But with the help of fiber, the fats from your diet, for instance, will be removed, thereby, disallowing it to be absorbed by your body.

But, of course, the biggest concern now is how to increase your fiber intake.

1. Eat more fruit and vegetables each day.

Include apples, strawberries, mangoes and pears in your diet to meet the RDA for fiber.

2. Ditch the white bread.

Instead, switch to whole wheat bread. You may not like the taste of it at first but you will get the hang of it.

3. Choose high fiber snacks

One of the healthier snacks is a protein bar. It is rich in protein and fiber allowing you to feel full after just one to two bites.

Wishing to lose weight fast with fiber is a healthy option. But try to be more realistic with your expectations, i.e. you cannot lose weight overnight.

To help you meet the RDA for fiber, try high quality protein bar as your snack or include fiber and herb in your diet.

Article Source: http://EzineArticles.com/?expert=Janey_N_Danes

10 Worst Fitness and Nutrition Mistakes

Many workout and fitness plans get derailed by some common mistakes and bad habits.

Be careful to avoid these...

Failing to fuel your body with sound nutrition -- Nutrients are key to the regeneration of muscles. Your body needs protein and vitamins... not excess fat and junk food. Make sure what you take in each meal furthers your fitness goals, rather than hamper them. Go with lean meat, fruits and vegetables over processed and fatty foods. Make sure you eat regularly to keep your metabolism moving and to maintain energy for those workouts. Plan your meals like you plan your workouts if possible. It matters just as much.

Being active only during workouts -- Most of us live sedentary lives. Workouts become harder to stick with when they're the only time you're physically active. Sitting around slows circulation and fat burning, counteracting your workouts. Do more outside the gym. Park the car and walk more. Play sports. Play with your kids or dog. Add hobbies and get out more. Or stay in, clean up the yard or pick up around the house. It's true what they say about bodies in motion -- tend to stay in motion, and that's a good thing.

Drinking sports drinks instead of water -- Sports drinks contain electrolytes. They also contain sugar, and not the good kind. Most sports drinks contain high fructose corn syrup, which sends your liver into overdrive to process the high sugar concentration, storing anything else as fat. Check the labels of sports drinks to avoid the extras that you don't need, and only drink sports drinks when you need them -- they're not meant to quench your everyday thirst. Unless your workout is intense -- and we're talking marathon-intense -- you probably don't need a sports drink. If you need some flavor, try a spritz of lemon or lime. You may also try infusing your water with fruit (berries, pineapple, cucumber, orange, etc) to add flavor but no calories to your drink. Give them a try.

Working out without focus and efficiency -- A good cardio session can take 20 to 30 minutes. Keep in mind that cardio doesn't only mean running, jogging or an exercise machine either. Dancing is a form of cardio also! A good weight workout can take 30 to 45 minutes. That 60-second rest period becomes 3 minutes if you don't watch the clock, making a 30-minute workout last more than an hour. Keep moving throughout the workout to completion. Too long of a rest period can decrease your workout's effectiveness.

Working out without a battle plan -- Some people walk into the gym and wing it -- with no sense of how well they're working out all their muscles, and then wonder why they don't make progress. Write down a workout plan: Map out all your workouts to the set. Figure out your goals and set a plan to get there. Read books for ideas if you must, or take advantage of the trainers the gym makes available. The trainers can advise you on proper form, the right machines for you, the frequency of your workouts and so much more. The cost of one or two sessions is well worth it when you consider the invaluable advice you'll get. Stick to your plan, and keep notes. A good plan allows you to monitor your progress.

Doing incomplete workouts -- Doing cardio alone doesn't develop fat-burning muscle like weights do. Focusing on chest exercises shortchanges other muscles that now have to compensate to balance an overdeveloped chest with your body. You don't have to work out every muscle group every day. Alternate upper and lower body workouts, and mix up heart-strengthening cardio with strength training. Stay balanced, and your body will show the results.

Failing to push yourself-- Pushing your body as reasonably far as possible is the key to making progress. An un-challenging 20-minute cardio session or easy sets don't test your body. Make sure once you start finding sets easy that you increase the weight to continue meeting your goals.

Failing to vary your routine -- Once your body accustoms itself to a routine, your growth slows, this is also referred to as a plateau. A workout strengthens your body by taking you beyond your comfort zone. Change exercises in your workout plan periodically. Switch your cardio from the treadmill to the exercise cycle. Use a barbell instead of dumbbells for those bicep curls. Take a class you've never tried --there's something for everyone offered in most gyms these days. Don't be afraid to take your workouts outside the gym also!

Trying to do too much at once -- Enthusiasm can push you into doing too many sets, lifting too much or running too long. At best, your body's extra soreness hampers future workouts, but injury is the true risk. If you push your body too far, it breaks.

Working out without stretching -- Stretching beforehand prevents muscle cramps and injuries by loosening up your ligaments and muscles. Stretching after workouts loosens up your muscles and ligaments, promoting healing.

You also want to get enough rest between workouts to let your body heal. Your body needs time to repair the damage a workout does. Alternate days of strength training -- do upper body one day, lower the next. This way, you'll be sure to minimize damage. A little soreness is OK. After all, the tiny tears in muscles that result from working out create mass as they're repaired. The most important thing to remember to do after a great workout is to nourish your body with protein, which helps to repair the muscles.

My name is Felicia Starks and I am a certified personal fitness trainer and lifestyle weight management specialist. My passion is optimum health & fitness as well as financial freedom and my mission is inspire and empower people to live a fit & healthy lifestyle while taking control of their own financial future. You've come to the right place if you need to lose belly fat and bring your sexy body back but you are...

Tired of working out hard and long yet seeing little to no results?

I'll provide practical fitness tips and recipes to help everyday women shrink fat effortlessly with or without a gym membership.

"You don't have to get it right, just get MOVING!"

Connect with me on Facebook or on my website where you are sure to learn some practical tips to help you get back your sexy body back!

Article Source: http://EzineArticles.com/?expert=Felicia_Starks

Why You Should Try Intermittent Fasting

Intermittent fasting is a controversial weight loss technique because it involves not eating food for an extended period of time. Many people have the notion that not eating will slow down your metabolism and send your body into starvation mode, but it turns out this is not true at all. In fact, the human body was designed to go long periods of time without eating, so intermittent fasting is actually a natural practice. Perhaps that is why it is so effective.

If you would like to lose weight but don't want to give up certain foods or don't want to partake in vigorous exercise, intermittent fasting is probably your best option. Fasting will help you lose weight quickly, even if you don't eat extremely healthy or exercise, although that would greatly enhance your results. This technique doesn't even require you to lower the amount of calories you consume. It simply takes a little bit of discipline in the beginning.

If you don't like the idea of fasting, perhaps the benefits will convince you to give it a try anyway. Intermittent fasting has many benefits that will greatly increase the quality of your life. Some of the benefits include:

- Rapid fat loss

- Lowered blood pressure and cholesterol

- Increase in energy, especially in the mornings

- Enhanced memory and cognitive ability

These are just a few of the many benefits that fasting can offer you. If you simply want to be a healthier and/or happier person, it would be of your best interest to begin an intermittent fasting routine. So, how can you begin?

There are a few ways one can begin fasting. One method, the one I prefer, is daily fasting. This involves eating your food for the day within a time period of 6 to 8 hours. This would mean you fast for 16 to 18 hours every day. The easiest way to do this is to skip breakfast in the mornings. You will benefit greatly from this. Even greater benefits will be experienced when you can lengthen the time spent fasting. For example, fast for 20 hours and eat for 4. Figure out what works best for you.

Another method that also works well is weekly fasting. This would involve a period of fasting that lasts between 24 and 36 hours. So, for example, you would eat as you normally do for 6 days of the week, then one day you would not eat any food at all. Drink plenty of water during the time when you are not eating. Weekly fasting is also effective, but not as effective as daily fasting I have found. I encourage you to learn more and begin to incorporate one of these strategies into your life.

Let's make a difference in the world by getting healthy and happy! For weight loss products, tips, and more information on intermittent fasting, visit http://www.intermittentfasting4life.com

Article Source: http://EzineArticles.com/?expert=Beau_N_Norton

The 6 Best Exercises For Guaranteed Weight Loss

Weight loss has been a burning topic for discussion for decades. The topic has gained even more relevance in the 21st century. Today's collapsing economy and competitive market have forced people to work odd hours and lose focus of their health. Most of the young executives in multi-national companies have no time to eat their meals properly let alone exercise regularly. The inevitable result of this unhealthy lifestyle has been unhealthy fat accumulation and obesity in young people. What's even worse is that there are hundreds of fake weight loss systems and therapies doing the rounds of the market. These therapies usually cost a fortune but yield little to no results. So here are some extremely easy yet effective workout routines that are guaranteed to shed the extra pounds.

Just a note of caution though before we get to the interesting part. The exercise routine needs to be followed with dedication for at least a few months. If you stop after seeing some initial results, your lost weight and fat will be back in no time. So here we go:

1) Spot Running Or Jogging

This is still the best way to work your muscles and lose weight. This is best suited for people who do not have the time or means to go for full-fledged running. The exercise is pretty simple. You have to find yourself a free spot, maybe in your living room or on the roof. Do some light warm up and then start jogging slowly on the spot. For the first few days you might tire pretty quickly. So keep the tempo of the exercise slow and do it for about 10 to 15 minutes. After the first week, increase the speed and also try to increase the duration by five minutes every third day. If you do the exercise every day, by the end of the month you should be able to start spot running.

2) Running Or Jogging

There is no exercise like early morning running or jogging. Try to do it at a park or on a lonely road. The earlier in the day you start the better. In the first week, keep yourself limited to running for about 20 - 25 minutes with breaks in between. Do not try to push yourself too much. If you do it regularly then you will be able to run for half an hour at a stretch in no time. When you run, your whole body and most of the core muscle groups get worked. After a month or so, you will definitely see changes in your weight and in your body.

3) Sit ups Or Crunches

Well, from my personal experience I can say that this exercise is very helpful and super effective at the same time. You need to lie on your back on a smooth surface and then move your heels closer to your buttocks while keeping the knees together. Keep your hands locked under your head. Once you are in position, sit up like you want to touch your knees with your head. Even if you cannot touch your knees, go as close as possible. Use only your stomach muscles while you get up. For the first few times you may not be able to repeat more than 2 or 3 times. Do 3 sets of the same reps with at least 2 minutes break between each set. Take a day off between each stomach exercise. Increase the sets and reps as you go along.

4) Swimming

This is probably the best full body exercise that can be done without using any equipment. If you have a swimming pool at your home then nothing can be better than that. Else get enrolled at a local swimming club and go for morning, evening or even night swimming sessions. Do your laps of the pool as per your stamina. Use your best judgement as losing stamina in the middle of a lap can be dangerous. While you swim, the muscle groups of your thighs, arms, back, waist, abdomen and lower legs get worked intensively. If you swim regularly you will be losing weight faster than you thought possible.

5) Climbing Stairs

You have no idea how effective this little change in your lifestyle can be as far as your fitness is in concern. All of us are used to taking the elevators at work and sometimes we use them to ascend or descend only 2 or 3 flight of stairs. Of course if you are in a hurry you should always use the elevators. But if you are going for a snack or coming back from the cafeteria, try to climb the stairs. Taking the stairs each day can really help you lose excess calories and build stamina. I have witnessed my friend lose 22 Pounds in two months by just controlling his diet and taking the stairs in the office each day for two months. You can also get those amazing results.

6) Bicycling

Another very effective yet often overlooked method of exercise. Some people use the static bicycles for exercise but I say nothing beats the real one. I have lost extra pounds a number of times in the past by cycling heavily. If you can go to and come back from work on your cycle that will be even better than setting aside time for this activity. Most cities now-a-days provide special cycling tracks for people so you should not have to worry about traffic. The constant changes in road elevation and undulations can challenge your muscles effectively and work your muscles more. This kind of deviations in workout difficulty cannot be obtained from static cycles.

Important things to remember before you start your workout routine

1) Always eat something very light like a glass of milk and a toast before exercising. If you exercise with an empty stomach you can feel dizzy at times.

2) Never go for swimming with a full stomach. You can get cramps.

3) Do not push yourself too much. Your stamina will be built slowly over time.

4) Do not feel disappointed if you do not see any marked difference after a couple of weeks. After all, the extra pounds you want to get rid of were not accumulated in one day.

Always keep your goal in your mind. Whenever you want to feel the urge to quit, visualize yourself with a lean fir body. Controlling diet along with exercise is a must if you want to lose weight and keep fit. Soon I will be back with an article about healthy diet while working out to help lose weight.

It is my effort to create a blog that will talk about anything and everything under the sun. It will publish my or the public's take on every hot topic and it is set to be the biggest blog ever!! Find more from me at http://soumyajitblog.wordpress.com/

Article Source: http://EzineArticles.com/?expert=Soumyajit_DasMazumdar

Weight Training Simplified: How To Organize A Workout

The best way to organize your weight workout is to begin with movements that work larger muscles first. Someone new to weight training should plan a weight workout that includes the most basic movements for each body part.

The most important thing when planning a weight workout is to not tire out smaller helper muscles that would be needed for a larger body part. For example: you wouldn't want to work your arms before you worked your chest.

Begin with a movement for the chest. Next do something for your back. Move on to the shoulders, biceps, and triceps. Legs and abdominals would follow. You would finish the upper body and then work the lower body. But that can be adjusted. You could begin by working your legs first, for example.

The capacity of the chest, a larger body part, is greater than the capacity of the arms. Work the chest while you have the most energy and strength. Work from greater to lesser capacity. Work from stronger, larger body parts to smaller ones.

Here is a good order to use:

1. chest
2. back
3. shoulders
4. arms-biceps & triceps
5. legs
6. abs

There are 3 main variables to a weight workout: sets, repetitions and weight.

A set can be comprised of any number of repetitions. An experienced weight trainer would do 8-12 repetitions per set as part of an established routine. Add difficulty or subtract it from your workout by adjusting the number of sets you do for each movement. Experienced weight trainers often do 2-3 sets of each movement. If on any given day you're short on time or low on energy you could choose to do 1 set of each of your chosen exercises. If you're feeling strong and energetic, you might add an extra set of a particular movement. If you are trying a new movement perhaps you'll choose to do 1 set, a set with fewer repetitions, or a set using very light weight.

Repetitions comprise a set. A set can be comprised of any number of repetitions although an experienced weight trainer would likely do 8-12 repetitions per set. The reason for this is related to time management and the efficiency of weight training. One attribute of weight training is the efficiency of your time expenditure related to your potential results.If you are trying to move up to a heavier weight, your set may only have 1-3 repetitions with the heavier weight. Adjusting the number of repetitions per set is yet another method for fine tuning your workout. If you can do at least 8 repetitions with a particular weight and feel that you worked that muscle without straining it, then you know you have found a good weight to use for that movement.

You will find that there is a comfortable range of weight that you are able to lift for each movement. Within that range, you should make intuitive adjustments to your workout, based upon your need for intensity or your energy level during that particular workout. The identical amount of weight doesn't always feel identical. It's good to vary the weight you choose to work with based upon how your body feels in the moment.

Use the variables of sets, repetitions, and weight to add variety to your workouts. Use them to fine tune the difficulty of your workouts and to adjust your time expenditure so that working out is fun for you and feels good every time.

Frankie O'Brien and Nina Lomax of http://www.fithealthylady.com teach weight training. Check out their training videos and fitness tips. Learn from these 2 ladies and their 80+ years of experience and expertise.

Article Source: http://EzineArticles.com/?expert=Frankie_O'Brien

Paying The Price for Obesity in Yet Another Way

There are a 2 issues here I would like to address:

Powerfully discriminating
It was unfair of the airline to suggest it was the passenger's fault they were obese

Powerfully discriminating: Yes it is. There are many reasons why the concept of body weight is painfully misleading & inaccurately judgmental.

Many of us in the health & fitness field implore people to look beyond BMI - a number based on weight. As much as the airline is altruistically contributing to fighting obesity (NOT) how about: very tall people, muscular builds, pregnancy, medical treatments... weight is not directly correlated with body fat. How bout skinny fat people - higher body fat, low body weight - yes I get it a kilo is a kilo - but don't say its to bring awareness to the obesity epidemic.

Fault: Why do we live in a world obsessed with fault - Sorry - fault leads to scapegoating, finger pointing & absolving ourselves of responsibility & the opportunity for personal growth & self betterment. Yes, there are many contributing factors to obesity, and yes, there are options for dealing with obesity. Fault is irrelevant - finding a go forward plan is very relevant.

Obesity is a chronic illness - as cancer, heart disease, alcoholism, arthritis... and yes there is always a silver lining... obesity is no exception. Chronic illnesses have medical & behavioral solutions. Hopefully we would not try & treat cancer or heart disease by ourselves - we seek guidance from health professionals.

We know obesity is a major contributor to all of our top lifestyle killers. Not only is it physiologically deadly, but obesity can be emotionally mortifying as well. As much as an obese person says "I have tried everything" yes - they easily could have tried everything they know - but the fact is...

there are many contributing lifestyle factors to obesity undiscovered, and is within personal power to lose the fat, get healthy. Help is needed to discover these issues.

We wouldn't treat cancer ourselves, please find out treatment options for obesity. People usually do think they are doing everything possible - just not true. Fact is, most people do not know what clean nutrition is, portion size, physical activity & what other lifestyle factors are fat loss saboteurs. That paradigm of diet, starve... not helping here.

Sustainable fat loss is a science to cure a diseased state, and should not be left in the hands of pop trends & fads. Understanding the fat cell is key here - but remember:

Fat cells do not go away, they only shrink
Fat cells give new meaning to "be fruitful & multiply"
Fat cells secrete nasty toxins, making sustainable fat loss very challenging

If an oncologist told us we needed surgery to remove a cancer or we would die, we do it. There are many circumstances where weight loss surgery is mandated equally to tumor removal. Again, obesity is a chronic illness - treat it accordingly. Get evaluated by an obesity surgeon who knows the many types of procedures available - because chances are there are many more procedures than you know, and many more procedures out there, but not available through local bariatric surgeons. Obesity is the leading cause of heart disease, cancer, diabetes... Treating obesity with the same passion & vigilance as cancer - that will save many thousands of lives. And yes... our health is our responsibility.

So let's ditch the guilt, blame, shame game. And Samoa airlines - please don't hide behind the gravity of the obesity epidemic as the noble excuse for higher revenues. Given current obesity numbers, yes it makes sense mathematically you would profit from such a policy. Your guilt of obesity is as shameful as the tobacco companies saying they are committed to reducing smoking - while their ways insidiously ensure increased addictions and profits.

Shira Litwack, Medical Fitness Professional... proud creator of thousands of health enthusiasts & corporate health cultures world wide...

Designing personal & corporate health coaching programs determined by your medical risk factors, lifestyle demands & health saboteurs.

Employee Appreciation... Engagement... Camaraderie... the real measures of success!

Medical Fitness Professional,Lifestyle & Weight Management Health Coach,Fitness & Nutrition for chronic illness recovery, Smoking Cessation Counsellor

Radio Talk Show Host/Producer bestinhealthradio

Director of Health Mentoring & External Resources Canada For International Center of Excellence The Obesity Control Center with Dr. Ariel Ortiz

Cancerfitcare Provider & Regional Director

1-855-TRUEBFF

HealthCoach@Bestinhealthradio.com

http://bestinhealthradio.com/BestInHealthRadio.com/Best_In_Health_Radio_-_Health_%26_Fitness.html

Article Source: http://EzineArticles.com/?expert=Shira_Litwack

Managing Stress With Diet

When we are stressed our body thinks it is the goalie in game 7 of the Stanley cup game. Our heart rate can soar, breathing is erratic, our stomach can knot like a noose (the true meaning of a gut instinct), and yes our blood sugar rises.

Making the right food choices will not make our boss a nicer person reducing our stress at work, or make our kids listen any better, however, healthy nutrition is one of the many ways we can protect our body from the hazards of the physiological response to stress. This enables us cope better, think better and make better decisions as to how to minimize the stressors in our life. Here are a few ideas to immediately implement to start taming the asphyxiating tentacles of stress.

Eat regularly through out the day: Trying to eat every 3 hours is a great way to keep your metabolism in its happy place, keep the blood sugar steady. Hunger hormones - ghrelin as an example - increase the body's stress response and stress causes the release of hunger hormones. Eating every 3 ours does not mean an all you can eat buffet, have some protein with complex carb or healthy fat. Apple and peanutbutter, almonds, vegetables dipped in tuna, whey shake with fruit - all of these make great snacks. And also remember - we often get hunger signals - when we are not hungry. Really important to drink water - don't let your body confuse the thirst & hunger signals. Short on sleep, stressed, smelling food - all of these can make us think we are hungry.

Protein... we need it for so many reasons. Our body needs the amino acids, building blocks of protein, to function properly. Tryptophan - is an amino acid that is a precursor to serotonin production - that happy place neurotransmitter. Eat egg whites, spinach, fish, turkey, soy, mushrooms - all of these foods plus many more provide a good supply of tryptophan.

Ditch the sugar - for every aspect of our health and yes in stress reduction as well. The sugar (aka empty carbs) will further increase the blood sugar level, calling in the army of insulin. Same for alcohol - alcohol causes us to produce more stress hormones. And of course there is smoking - which destroys the body in every possible way - so it would be like sending our soldiers out into combat without body armor. Paradoxically, the habits people turn to in times of stress - are absolutely the worse possible choices, as they further increase physiological stress, making the body far less capable of defense.

Foods really great with helping the body cope with stress:

vitamin C rich foods: fruits and vegetables (cooking destroys vitamin C), please eat the fruit, not the juice alone

B vitamins - pep and energy, mood regulating neurotransmitters: lean meats, lentils, beans, whole grains, dairy, eggs, nuts and seeds, green vegetables...

Magnificent Magnesium: readily available in healthy food - and many people are deficient in magnesium. This mineral is affectionately respected as the anti stress mineral. It is responsible for the relaxation phase of the heart beat, building bone and almost every enzymatic reaction in the body. It is readily available in fish, vegetables, meat, legumes, nuts, seeds - however there is a strong belief that our soil is depleted in magnesium - which would mean we are not getting all the magnesium in our food as we think. Certain medications such as the birth control pill can deplete the body of magnesium, as well as supplementing other minerals that compete with magnesium. Supplements need to balanced, not popped haphazardly possibly creating a deficiency.

There are many ways we can control stress - and diet is a wonderful option. The anti stress diet advice is also applicable to many aspects of proactive healthy living. Use your food to create that inner ecosystem of peace, harmony, vitality & good health.

Shira Litwack, Medical Fitness Professional... proud creator of thousands of health enthusiasts & corporate health cultures world wide...
Designing personal & corporate health coaching programs determined by your medical risk factors, lifestyle demands & health saboteurs.
Medical Fitness Professional,Lifestyle & Weight Management Health Coach,Fitness & Nutrition for chronic illness recovery, Smoking Cessation counsellor
Radio Talk Show Host/Producer bestinhealthradio
Director of Health Mentoring & External Resources Canada For International Center of Excellence The Obesity Control Center with Dr. Ariel Ortiz
Cancerfitcare Provider & Regional Director

Join us on Facebook for health tips & learn about latest research:
https://www.facebook.com/BestInHealthRadioGlobalHealthMentoring

1-855-TRUEBFF
HealthCoach@Bestinhealthradio.com

http://bestinhealthradio.com/BestInHealthRadio.com/Best_In_Health_Radio_-_Health_%26_Fitness.html

Article Source: http://EzineArticles.com/?expert=Shira_Litwack

Learn How To Lose Weight With PCOS By Changing When You Eat

Many women who have PCOS and who struggle with weight loss related concerns don't realize that the time of day that you eat affects their ability to lose weight. When you eat does matters. For example, if you eat late at night, you will probably awaken not feeling hungry and will be tempted to skip breakfast.

Skipping breakfast is one of the most common mistakes that all people looking to lose weight make including women with PCOS related weight issues. Breakfast is important because it gets your metabolism going for the day. Skipping breakfast definitely affects your odds of success with PCOS weight loss. So the bottom line is, don't do it.

Skipping breakfast leaves your body without the fuel it needs for the day's activities and it puts your metabolism, which is your ability to burn calories for energy, way behind even as your day begins. It's the wrong way to start out your day. Prepare it the night before if you have time pressure in the morning. Have a clear plan for breakfast and make sure you eat your breakfast if you want PCOS weight loss success.

Incorporating a set meal time is great for weight loss. Within one hour of waking up, you should eat your breakfast. This will give you energy for the day. If you find that a snack is necessary before you have lunch, a small mid-morning snack is fine.

You will want to eat lunch about mid-day. Roughly about 4 to 5 hours after you have eaten your breakfast and by then you should be feeling hungry. Make lunch your most calorie-dense meal of the day.

Eat your dinner at least 3, but ideally 4 to 5 hours, before bedtime so that your digestive system has plenty of time to process your meal before you go to sleep. This helps to restore a more normal metabolism that burns your food for energy rather than just storing it as fat.

If you struggle with the urge to snack at night after you've had your dinner, don't give into carbohydrates. These calories will most likely be converted directly into fat. Instead, you can try either a hot or iced tea. Decaffeinated green tea is great for appetite control and can be really helpful when you experience those hunger pangs.

Eating an hour or less before bedtime is a disaster. It's a huge mistake that is commonly made. Eating late in the day leads to weight gain, especially fat. Eating late in the day is how you turn on the weight gain switch. When you eat most of your calories late in the day, you aren't giving your body any time to really burn those calories before you go to bed. If you want to turn the weight gain switch off then eat most of your calories earlier in the day, not right before you go to bed.

If you are in the habit of eating lots of food late in the evening, not only is it bad for weight gain it can significantly increase the risk of having several illnesses and diseases such as heartburn, type 2 diabetes, and heart attacks.

Simply getting into the habit of eating at the right times hugely helps with losing weight and is part of what is critical in maintaining weight loss once you have had some success. This is how you take it off, this is how you keep it off.

By ignoring these principles about the timing of your meals, you may be cheating yourself out of the opportunity to experience success with PCOS weight loss. Take charge of this aspect of PCOS weight loss but make sure you are eating in a way that honors and respects your health needs. You are absolutely worth it.

Dr. Beverly Yates is an expert on weight loss and women's health, including PCOS weight loss. In addition to having two decades of clinical experience, Dr. Yates is an MIT-educated engineer, and has been featured on countless media including PBS, NPR, CNN, & NBC. For a complimentary free report on PCOS Weight Loss Tips and Secrets, go to http://www.PCOSWeightLossTips.com

Article Source: http://EzineArticles.com/?expert=Beverly_Yates

Best Quick Workout That Can Be Done At Home

All of us want to stay physically fit and healthy but most of us do not have spare time to go to a gym to do a workout. The addition of gym expenses and travel distance to the gym also adds to the factor why most people do not go to the gym even though they can allocate some time for it. Luckily, there are best quick workout exercises that can be done in the comfort of your home. Gym equipments are tools to help you in your workout exercise but do not necessarily mean that they are a necessity. You can do simple exercises but can have the same results without going to the gym.
In addition to the best quick workout being done at home, all you need is about 15 minutes to complete the exercise. You do not need to have a membership fee and hours of rigorous training in the gym. All you need is a quick time to do simple exercises that are enough to improve your metabolism, flexibility, agility and overall toning. You can do the workout exercises 3 up to 5 times per week.

The first simple best quick workout routine that can be done at home is the pushups. You can do this by lying face down on the floor then place your hands on the floor more than shoulder-width apart. The thumbs must be pointing inward, toes must be curled under and the feet are hips width apart. The body should be straight and avoid sagging in the mid section of the body. Do the exercise by raising your body with your arms by pushing on the floor and then return to the original position when the arms are fully extended.

Another type of push up that you can do is the wall push up. This is done by standing facing the wall while the feet are width shoulder apart. It has the same mechanics with the basic push up but you start with bending your body towards the wall while your arms support the weight of your body. Once your face is close enough to the wall, you can then push back your body to the upright position using the strength of your arms. Make sure that the distance from the wall is just enough for your elbow to fully extend when pushing your body back to its upright position.

Another exercise that fits in the best quick workout that can be done at home is the ab crunches. This is done by laying your back on the floor. Make sure that your back is relaxed during this type of exercise so it is recommended to do this on a carpeted floor. Bend your legs until it reaches a 45-degree angle with your feet. Place your hands crossed in your chest and keep your feet flat on the floor. Do the exercise by raising your head and your upper torso towards your knees. You can return to the lying position slowly when you reach your knees or your body is already in an upward position. Other exercises that you can perform are chair squats, ab suction and squat jumps. You can do exercises 2 to 3 sets with 15 to 20 repetitions per set.

best quick workout

Article Source: http://EzineArticles.com/?expert=Zain_Hamza

How To Start Your Get-Fit Program With Boot Camp Training

What Is A Boot Camp?

Boot camp training in the military is recognized as one of the most grueling and challenging physical training programs around. Boot camp exercises are designed to prepare new recruits for active duty. These days, people who want to push themselves to the limit are turning to military-inspired exercise programs to give their body an intense workout and improve strength and stamina quickly.

Boot camp exercises are typically simple and basic. Many of these exercises require little to no equipment. Workouts are fast-paced, so you burn more calories and increase cardiovascular capacity more effectively. The exercises also include high intensity interval training (HIIT).

There are many different military-inspired exercises with varying levels of difficulty. Although the workouts are strenuous, people find them rewarding. The workouts can be personalized to suit your fitness goals. When done properly, these exercises will help improve your strength and stamina.

Should you decide to adopt this form of fitness program be sure to see your doctor before starting any training. Importantly, always warm up with 10 minutes of light cardio before performing the exercise routines.

Push-ups

Considered one of the best body weight exercises around, push-ups target the muscles in the chest, arms and core. Use only your hands and toes to support your body weight. Keep your back straight and avoid raising your butt. Bend your arms to lower your chest to the floor. Hold the position for one count at the bottom of the movement. Straighten your arms (do not lock your elbows) to raise your chest back to the starting position. Perform four sets of 20 reps.

High Intensity Interval Training (HIIT)

HIIT sessions consist of exercises done at low intensity for a set period of time, followed by a shorter interval at maximum intensity. The most basic HIIT exercise involves jogging and running. You can run for two minutes at slow to moderate pace, followed by sprinting for 30-60 seconds. Repeat the intervals 4-6 times.

Burpees

Burpees provide a full body workout, working the muscles in the legs, arms and core. They also offer a good cardio workout.

Start by standing with the feet about shoulder-width apart. Keep your arms at your side. Squat and place your hands on the floor in front of you. Quickly whip your feet back, landing in a push-up position. Do one push-up and then jump your feet in, bringing them close to your hands. Jump up and raise your arms overhead. Return to the starting position and repeat. Do four sets of 20 reps.

A growing trend in fitness boot camps are the indoor locations which prove to be climate proof and provide a better environment for regular fitness workouts.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered is healthy eating which deals with subjects such as juicing and the Paleo Diet along with one site that covers a wide variety of general topics under the title of Healthy Habits Matter. Visit the HF & S Club home site at http://www.healthfitnessandsport.com to learn more about this free-to-join Club.

Article Source: http://EzineArticles.com/?expert=J_Russell_Hart

Getting Fit Five Minutes at a Time

Exercising may seem like a lot of work for most of us. It takes time, effort, energy and even some bucks. Some people would opt to go to the gym or involve themselves in sports. There are some who are fans of marathons or triathlons. But for some, especially for those working, it can become cumbersome and exhausting. Having work, being in school, or generally being busy is not an excuse not to exercise. All that exercising takes is a good mindset, maximization of resources, and extraordinary willingness.

It all begins where all good things begin... a positive mindset. A can-do attitude is important if you want to make exercising a habit. Think about what you want to achieve and start doing it. Push yourself to your limits and never make excuses for not exercising, as much as possible, don't have 'cheat days' or days where you slack off and binge eat. Whenever you get too tired or too lazy to exercise, visualize the 'you' you want to be and let it be one of the primary factors for your exercise.

The next thing to remember when exercising is that you can't get what you want right away. Exercising is gradual, and increasing. For instance, you'd want to finish 100 push-ups in one go without having previous exercises. You can't possibly do that. If you can, you might end up with a concussion or something of the sort. Start small, and gradually increase your numbers of repetitions and sets. Start small and end up big. Even if you do 100 sets in one day, and then stop altogether, you won't see or feel any visible difference, except maybe a really numb and aching arm. The secret to successful exercise is normalization. What do we mean by normalization?

Normalization is making it a part of your day, of your regimen, or your life. It should be something you can't do without. Earlier on, we mentioned about 'not getting that you want right away'. That's a general truth you can't expect to get a six pack within just one week of exercise. It takes several months for you to notice any changes, and more months for others to notice, too. So just keep going. Be patient, you will reap the rewards. Working out needs a lot of work.

Third, is that you'd have to make time for exercise. How long are we talking about? Around 5-30 minutes a day will do. It's not about the length of the exercise; it's about how many times you repeat it. As earlier stated, normalization. Make it a part of your life. What can you possibly do in 5 minutes? The secret to accomplishing a lot in 5 minutes is time management, and a whole lot of guts. There are exercise regimens which consist of basic lifting and crunches for busy people. You can do it immediately when you wake up in the morning, or when you get home after work. You can increase work-out time depending on your schedule and the intensity of your training. Most people would want to be involved in sports like swimming, volleyball or basketball, but simply don't have the time. If you are one of these people, try the 5 minute regime at least 4 times a week. You can't go to the gym? Get a work-out tape or search for exercises in YouTube and do it at home. Technology has helped revolutionize exercising. Waiting for something to boil? Go ahead and get on with the 5-minute exercise regime. Multi-tasking, right? Ways can be found for those who wish to improve.

Last, but not the least, don't forget to rest. Resting helps you recharge your mind and body for your activities and exercises for the day, and for the next day. Don't give up sleep.

When you're exercising, there may come a point in time when you'd just want to give up and quit because you aren't getting what you want. As earlier said, exercise isn't a magic trick, it's not an 'instant thing', it is something that requires patience, perseverance, discipline, self-control and a ton of sweat. Keep going. When you start wanting to give up, it may mean that you're almost there.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge

Article Source: http://EzineArticles.com/?expert=Jeremiah_Say_Zhihao

How To Kickstart Weight Loss

So you've decided that you need to lose weight? Great. As the saying goes, "Admitting you have a problem is the first step to recovery." Congratulations on making that crucial first step. You're probably wondering, where do I go from here? How can I get to my goal weight as quickly and painlessly as possible? In this article, I will address four steps on how to kickstart weight loss, the healthy way!

The first and easiest step towards the new you is simple: Drink water! It keeps things moving in your body and aids in digestion. It also does wonders for flushing out and warding off water weight. If you typically drink two sugary beverages a day (let's say a 16 fluid ounce soda at 190 calories per bottle) and you replace both of those sugary drinks with a bottled water, you'll save 380 calories per day alone! That's 2660 calories per week, or about 0.7 of a pound lost per week, all for drinking water instead of caffeine. The best part is that if you aren't a fan of plain old water, you can throw in some lemon, lime, or other flavoring for very few calories, if at all, and still enjoy what you're drinking.

The second step is slightly more difficult: Cut back your portions. Get a reasonable serving on your first helping and don't allow yourself to go back for seconds. If one portion does satiate you, try waiting a minimum of fifteen minutes after finishing your first helping and drinking a full bottle of water before deciding if you need any more food to feel full. This tip works whether or not you change your diet in the beginning, because your body is consuming less calories, and therefore will have to burn off fat in order to make up for the difference.

The third step is freeing: Throw some fruit and veggies in the mix. Fruit and vegetables are high nutrient, filling foods that your body loves. The best part is that you don't need to limit your fruit and vegetables portions nearly as much as your portions of other foods. This is because fruits and vegetables are low in calories. If you fill up on fruits and vegetables, it will leave less room for your grains, sweets, and protein(all necessary, but in moderation) and save you so many calories. Lower daily calorie intake = weight loss!

The fourth step is my least favorite but extremely effective: Get moving! Yes, that means exercise. I know from personal experience that exercise is the most difficult part of weight loss, especially if you are already living an extremely sedentary lifestyle. As unappealing and difficult as it may be, it is crucial to kickstarting your weight loss! When you get your body moving, you are burning calories. When your body burns calories, it cancels out things that you eat and helps to burn fat. You don't necessarily have to run ten hours a day on the treadmill to get decent exercise and make it worth your time. Start simple. Go on a walk around the block to get your heart rate up and decrease your stress levels. If you like to dance, turn on the music and shake your booty for ten minutes or until you're too tired to move. The more fun you can make exercise, the easier it is to do, and the quicker the pounds will fall off.

By drinking water, cutting back your portions, adding in some fruits and veggies, and getting moving, you can expect to kickstart your weight loss.You may lose up to 10 pounds in the first week (this is usually water weight, but necessary to get rid of) and about 1 to 2 pound each week thereafter, depending on the quality of your diet and exercise. These tips will set the proper foundation for your weight loss and set you on an adventure to a newer, healthier you.

My name is Gabrielle and I run a website called Wedding Skinny. It is my mission is to help those who are engaged lose weight for their wedding. Not engaged? No problem. You can still benefit from valuable weight loss information and get on the track to healthy weight loss and success. http://weddingskinny.siterubix.com

Article Source: http://EzineArticles.com/?expert=Gabrielle_L_Gregorie

Spice Up Your Life With A Little Cinnamon

With the increase in fitness and health programs across the country, many people are becoming educated on ways to live a happier and healthier life. Although prescription drugs are on the rise, many people have turned towards the use of alternative medicines. If you are looking for a substitute that will provide great health benefits and is a fraction of the cost of most prescription drugs, take a look at the pros and cons of Cinnamon.

Control Blood Sugar Levels

With so many people being affected by the harmful disease Diabetes, many people are burdened with being placed on medications for the remainder of the lives. These medications can be rather expensive, and they can lead to a life filled with discomfort.

Cassia Cinnamon has been known in some cases to lower blood sugar levels in some adults. This benefit may prevent some individuals from being placed on long term medications, and it can also allow some people to be taken off previous diabetes medications. It's obvious that you would talk to your primary care Doctor before making any type of major changes.

Decreases Swelling and Helps Fight Sickness

Having Cinnamon readily available has major benefits for other uses as well. Cinnamon contains properties that have been known in some cases to reduce certain forms of inflammation in some people. It has also been known to provide the same positive effects that most antioxidants provide in many people across the country. Cinnamon has also been known to fight off certain illnesses do to certain forms of bacteria strains.

Although it has not been proven, further research is being done for the use in HIV patients. It has been said that some patients responded to the use of Cinnamon for certain types of therapy. It was reported in some patients that they had lower levels of cholesterol after using Cinnamon. In some women that were infected with the HIV virus, it was reported that when Cinnamon was used there were healing effects when they had yeast infections.

The Downside of Cinnamon

As you already know, the bad always comes with the good. Cinnamon is great for many reasons. It's a great spice for cooking, it has a great scent that can be used for aerosols and candles, and it has great healing properties for certain sicknesses and diseases.

What some people forget to mention is that Cinnamon can be bad or fatal for a certain percentage of the population. Heavy doses of Cinnamon have been known to cause irritation to certain areas of the body. If your body is sensitive to Cinnamon or products containing Cinnamon, it's possible that you may suffer from an allergic reaction. Eye and lip swelling has been reported by some people. An occasional sore has been reported by other users.

The most disturbing side effect that has been reported is fatalities. There are two types of Cinnamon that can be purchased. Of the two, Cassia Cinnamon is very potent and if taken in high quantities can be fatal. It can interact with prescription drugs, and it can possibly do damage to the liver and other organs. Before purchasing Cinnamon, be aware as to what precautions should be taken.

There you have it. A spice that when used properly provides a great taste, delivers a great scent, and can provide relief to certain ailments. If you are looking for a natural alternative for certain medications, a great spice to season your food, or something to add a great scent to your kitchen, head to a local grocery store and pick up a container of Cinnamon.

For more information about cinnamon including health benefits and tips about cinnamon for weight loss, visit our website. Honey & cinnamon can be very useful when trying to lose weight in a healthier way.

Article Source: http://EzineArticles.com/?expert=Ionut_I_Vasile

Exploring Idea to Lose Weight by Making Delicious Drinks

The busy lifestyle and busy work schedules often take a toll on your health. It is always a good idea to remain fit by following a balanced diet and regular exercise regime. But your professional responsibilities may not allow you to hit the gym on a daily basis. So it becomes essential to explore some simple yet effective ways to lose weight.

Many reports have highlighted how water is effective in flushing you system out and making you lose weight. You can consider drinking about 16 oz of water, on a daily basis, before meals to lose weight at a rapid pace. However, you can also consider some weight loss drinks to become slim while making your taste buds active.

Make Water Delicious: It is always advisable to drink a huge amount of water on a daily basis. Along with flushing out your body, water will also improve your digestion system. Also, you have options to choose from cold water and hot water according to your personal choice. If you do not like drinking plain water, it is a good idea to flavor the water.

You can make the hot or cold water delicious simply by adding chopped ginger and lemon. Ginger will further help you in losing weight by speeding up the metabolism. However, you can also make a delicious and thirst-quenching beverage by adding lime, mint and cucumbers to water, and allowing these to get soaked overnight. The beverage can be further sweetened by adding chunks of watermelon.

Drink Carbonation: Along with flavored water, you can also consider drinking carbonation. In fact, carbonation can also help you in staving off eating. The carbonation can also be used to make a variety of delicious mocktails. For instance, you can simply make a mocktail by combining lime, club soda and grapefruit. The grapefruit is effective in boosting your metabolism.

You also have option to choose from a variety of low-calorie fruits to dress the mocktail up. Similarly, you can make a mocktail to boost your digestion by combining lemon, ginger, lime, mint and tangerine. If you take alcohol, you can add vodka to the mocktails, and drink a healthy cocktail.

Drink Green Tea on a Daily Basis: Green tea is popular across the world as an organic health loss product. You can also consider taking slimming teas made using 100% natural and organic supplements. Some of the weight loss teas also contain supplements to keep you active and energetic throughput the day. But you must drink the tea on a daily basis to avail its benefits.

It is a good idea to drink a cup of green tea every morning. You can even make cold tea, and make it an integral part of your meals. If you drink several cups of coffee each day, it is important to replace the coffee with hot or cold green tea.

A simple web search will get you information about slim teas manufactured by many companies. But each company uses different tree leaves. Also, you need to ensure that the tea leaves are processed in an exact way to retain their weight loss properties.

Slimdetoxteas.com, which located in Notting Hill Gate, London, UK who provides you with a refreshing alternative to traditional weight-loss therapies. For know more details about our services fell free and call us at: + 44 208 816 8578 or email us at: info@innteas.com.

Article Source: http://EzineArticles.com/?expert=Arun_Kumar_Biswal

Fitness at Work: How To Keep in Shape Whilst At Work

With today's hectic work schedules it can be hard to fit in time for keeping fit. One way to tackle this problem is to incorporate methods of keeping fit whilst at work. There are several approaches to fitness within the work place, from simply incorporating your own simple individual fitness routine or by trying to campaign for your company to provide more fitness opportunities, such as a company gym. Below are a few methods you can try to help improve your fitness whilst at work.

1. Jogging or cycling to or from work

Although this is not officially working out whilst actually at work, it's a good way to fit in a regular fitness workout routine during a working week. Jogging or cycling two to three times a week either to or from work will keep your body fit and healthy, as well as save on commuter costs. Finding jogging or cycling partners from the work place can also turn this into a fun social event. If jogging seems too much for you initially, then start off by merely walking to work.

2. Work out during your lunch break

Most office workers will have a one hour lunch break which can give you plenty of time for a 20 - 40 minute workout, as well as time for lunch. Depending on your fitness level you can simply take a walk around the block or head to the nearest gym.

3. Start a company fitness group

Post up a notice asking others if they would like to be part of a fitness team and what they would enjoy doing. This can include creating a football team, running team, or tennis team. Once there is interest in forming a fitness group, you can source good places to enjoy keeping fit together.

4. Ask your company to provide a fitness zone

Companies benefit in having a fit and healthy team of employees. Ask your company if they would consider providing some fitness equipment such as a running machine and stationary bike for employees. There is even a running machine designed with office workers in mind, named the treadmill desk. This machine provides an adjustable desk with the running machine, in which a laptop computer or paperwork can be placed onto, allowing the user to work whilst walking or jogging. This may be something your company would consider.

One important factor to consider before embarking on any exercise routine is to make sure you are in reasonable health to begin with. If you are concerned for any reason, then talk with your doctor first. Make sure to start off any work out in a gentle way, gradually increasing the intensity. Also remembering to warm up first, and then cooling down at the end of your work out. There are many tips online to help you when starting an exercise routine to help you work out the best routine for your lifestyle. As a general rule with any exercise program, aim to get in at least 30 minutes of sweat-breaking exercise 3 to 4 times a week. Breaking out in a sweat is a good indicator that your exercise program is making your heart work hard and helping your body to get fit.

Erratic work schedule does not allow many of us to achieve that coveted chiseled body. But, there are many handy tips that you can follow to stay in shape whilst at work. For supreme quality treadmill desk at affordable prices, visit this site.

Article Source: http://EzineArticles.com/?expert=Lisa_Gerald

Cardio Is The Key to Fast Weight Loss

There are many strategies out there about how to achieve fast weight loss. Any successful plan must include cardio. Why? To answer that, we must first remember the old tried and true idea of calories in, calories out. We must use more calories than we take in. Cardio exercise makes it easier to create that deficit.

When we engage in cardiovascular activity, we increase the demand for fuel for our body. This fuel comes in the form of calories. The harder we work out, the more fuel our body needs and the more calories we burn. Once we burn through the calories we have taken in, our body begins to use stored energy. For anyone with the goal of losing belly fat, this is when that begins to happen.

In edition to an initial increase in calorie bun, the effects of cardio last far beyond the time we are actually doing the exercise. Our metabolism gets a boost that lasts for hours after we leave the gym. If you get in a nice cardio session in the morning, you can better burn the calories you take in for the rest of your day.

Cardio also enhances our fast weight loss plan by giving a great boost in energy that helps us have a better strength training session. Before beginning a strength training workout, do a quick 5 to 10 minute cardio session. This get's the blood flowing to the muscles. Our muscles get warmed up, and that makes them more flexible and we are less likely to have an injury. The boost we get from our cardio session can enhance performance and add endurance to our strength training.

There are different choices when it comes to the type of cardio you want to do. As long as you are doing some form of it, you will be able to achieve your goal of quick weight loss. Studies have been done to analyze what the different types of cardio achieve.

Low intensity, long duration cardio plans, sometimes referred to as LISS (low intensity steady state ), are usually sessions lasting 60 minutes or longer. Some prefer to do this type of cardio because it is believed that during a lower intensity exercise, the body uses more calories derived from fat, than muscle. When your goal is quick weight loss and being able to burn belly fat, this type of cardio would be good to include in your plan.

HIIT, or high intensity interval training, is also great to include in your cardio plan. This type of cardio combines short bursts of very intense activity with periods of slower recuperation. This type of cardio is believed to be very effective in burning fat, which is important for those who need to lose belly fat, but also it is responsible for that long term calorie burn mentioned earlier that lasts for hours after the workout.

Building a good cardio plan that includes both LISS and HIIT, will help you achieve your goal of fast weight loss by helping create the calorie deficit necessary to begin burning off excess fat and by making sure your body obtains those calories from the right areas.

To learn more insider secrets to flat abs and a leaner and sexier body, grab your free report on 9 Super Foods For Abs That Ignite Your Metabolism from http://muscleflexreps.com/lose-weight/. While you are there, check out many other resources that discusses loosing weight and living a healthier lifestyle.

Article Source: http://EzineArticles.com/?expert=Miranda_Hewitt

Healthy Foods to Lose Weight - Some Examples to Follow

Diet and nutrition plays a critical role when it comes to weight loss but many people are not aware of this fact. It is not easy to lose weight and that is why you need to pay some attention on the type of food you eat. Physical exercise alone cannot help you to lose weight but it must be accompanied with a healthy diet.

This article will highlight some examples of healthy foods to lose weight. There are some foods that can actually help you lose a lot of pounds within a very short period of time. It is always advisable to have a good breakfast if you want to boost your chances of losing weight. The following are good healthy foods that can help you lose weight.

1. Balanced Diet Shake

This is a good nutritional drink for breakfast that contains vitamins, natural minerals and some complex carbohydrates. The diet shake should include 10 grams of soy and if possible 5 grams of dietary fiber for every serving. A balanced diet shake provides 180 calories per serving.

2. Toasted Plain Bagel with Natural Jam

This is a good meal for lunch because it is a good source of energy and can help you save up to 360 calories. Cream cheese has a lot of fat and that is why natural jam should be used in this case. You can use a toasted frozen bagel is if you do not have a fresh one.

3. Scrambled Whites with Greens

This meal provides 255 calories and has very low cholesterol levels. Fat-free pam is used to scramble white eggs that are normally blended with a cup of mushroom and a cup of spinach. This meal is very rich in dietary protein. Normal scrambled eggs have a lot of fat and this is actually the best alternative because one can save up to 100 milligrams of cholesterol.

4. Spaghetti Squash

This is almost similar to the usual spaghetti but has some dietary toppings and sauces. This type of spaghetti is very rich in fluids, vitamin B, Vitamin fiber, potassium and carbohydrates. Spaghetti squash is a low-calorie meal that helps you save up to 200 calories. It is important to be light on the sauces when you are you are preparing spaghetti squash. Those who may want to resupply their body muscles after workouts can combine spaghetti squash with traditional pasta.

5. Frozen Fruits

Fruits should always be part of your diet if you want to lose weight. Fruits are very nutritious, satisfying and refreshing. They are rich in iron, Vitamin C, Vitamin A and nutritious fiber. Fruits have low calorie levels and are known to have important antioxidants. You can eat fruits as a dessert and the fact that they are sweet means that they can alert you when you are eating excessively. Examples of healthy fruits that you can include in your diet include mango, dried papaya, bananas, blueberries and frozen grapes.

6. Potato Pasta

This meal is free from gluten and wheat and is known for its high fiber and complex carbohydrate. Organic potatoes are used to prepare healthy potato pasta because they contain important nutrients such as iron, calcium and Vitamin C. Potato pasta has low cholesterol level and that is why it is good when it comes to weight loss.

Others

There are many healthy foods to lose weight and those that have been highlighted in this article can really help you in your efforts to lose weight. Other healthy foods include chocolate dreams cookies, mashed potatoes, pure-lentil bean pasta, low-fat soy crisps and tossed salad.

Learn more about healthy foods to lose weight please visit http://learnaboutcarbohydrates.com/what-foods-help-you-lose-weight

Article Source: http://EzineArticles.com/?expert=Vincent_Pham