Weight Loss Over 40 Plus

Weight Loss Over 40 Plus

Saturday, June 30, 2007

Why Elliptical Trainers are Growing in Popularity!

If you work out at a health club you probably noticed that in the last few years there are fewer treadmills, because they are being replaced by elliptical trainers. And although treadmills still outsell ellipticals in total numbers, elliptical sales are growing at a faster rate.

What is driving the popularity of elliptical trainers? There are two factors that make elliptical trainers so appealing:

  • Low Impact Workout
  • Upper and Lower Body Workout
  • Benefits of a Low Impact Workout

    Most types of exercise require some type of impact and/or reverse action. For example, when you walk each step is impacting force on your ankles, knees and lower back. That impact is minor in comparison to running, which can be as much as 2.5x your body weight. Over the years that constant pounding can result in long-term injuries and strains.

    Elliptical trainers reduce the hazards of impact through an elliptical motion.It feels like you are naturally walking or running without any real impact or reverse action, and yet it is a weight bearing exercise that contributes to building muscle and bone density.

    If you look at the side of an elliptical trainer you’ll notice the shape of the motion is like a flat circular pattern. Budget ellipticals tend to be more circular and bouncy, while quality machines have a flatter circular motion and more of an even stride. Regardless, the elliptical motion significantly reduces the impact to your joints, and that is why elliptical trainers are appealing to older individuals and people with injuries. It is becoming the exercise machine of choice for the “baby boomers.”

    Benefits of an Upper and Lower Body Workout

    The concept of exercising the upper and lower body simultaneously is revolutionary. An elliptical workout utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. There is no other machine that offers this benefit. You are not only exercising more muscle group, you are also optimizing your energy expenditure. That means it is taking less time to achieve more results, like burning calories and increasing your cardio capacity. A number of elliptical trainers allow you to reverse the motion, thereby emphasizing resistance to even more parts of your muscles.

    By exercising more of your muscle mass you improve fat mobilization, which results in burning more calories and building muscle endurance more efficiently. Certain experts have suggested that this dual action process reduces the perceived rate of exertion. In other words, you are exercising harder without a noticeable difference from a less strenuous workout.

    The benefit of an upper and lower body workout, combined with low impact exercising, are the reasons why elliptical trainers are so popular. And there is one other feature that should be noted. In comparison to treadmills, elliptical trainers require considerably less maintenance. That is due to the fact there are fewer moving parts, and less wear from impact.

    If you haven’t tried an elliptical trainer, get to your local health club or a fitness equipment store and take one for an elliptical spin. Avoid the budget models and test the machines that are at least $1,000+. They have a more natural elliptical motion and are more stable and durable.

    You’ll find that an elliptical trainer can have a major impact on your health and fitness.

    Fred Waters worked in the fitness equipment industry for a number of years and is author of the Elliptical Trainer Rating and Review site. Check out the latest reviews on over 40 of the most popular elliptical trainers, and get important buying tips from the Elliptical Buyer's Guide.

    Side Note: Click over to this Website

    Weight Lifting Over 80

    Have you seen that video on the 88 year old women who is weight lifting. She bench press a 100 pounds and dead lifts too. Wow makes you think that physical fitness should be a part of all our lives. Maybe the Fountain of Youth is a strong body and mind.

    A Healthier life for you at thisWebsite

    Thursday, June 28, 2007

    Age Dieting - Choose The Best Diet For Your Age Range

    You probably know that it is much harder to lose weight when you are 30 than when you are 20. And if you are over 40, it is even more difficult. Every year your metabolism slows down. That is why the older you are, the more attention you should pay to healthy dieting and maintaining a healthy life style.

    You are 20 - 30 years old.

    It is not common to have a serious problem with weight in this age range. You can lose 3-5 pounds without trying too hard. The best way to lose extra pounds is a fruit diet. Fruits are rich in vitamin C, which will help you to stay physically active. Pectin, fruit acids and potassium burn calories and improve your metabolism and digestion.

    Here is an example of an apple diet:
    Breakfast: grate 1 apple; add 1 low fat yogurt and 1 table spoon of oatmeal.
    Brunch: 1 apple.
    Lunch: slice 2 apples and add spinach. For sauce mix 1 low fat yogurt, 1 tea spoon of olive oil, 1 tea spoon of apple cider vinegar and 1 tea spoon of water.
    Snack: 1 apple and 3 walnuts.
    Dinner: slice 1 apple, squeeze lemon juice on it and eat it with 5 oz of cheese.

    You are 30 - 40 years old.

    When you turn 30 years old, your metabolism slows down. You should lower calories in your dieting even if you are physically active. Do not try to lose weight fast. It will make you look a few years older because your skin will become loose and wrinkled. The older you become, the slower you should lose weight. Your goal at this age is to lose no more than 4-5 pounds a month. An ideal diet for you consists of vegetables because you will not have 'hunger attacks' and swaying in your weight. Also, you should add regular exercise, massage and skin care that improves skin elasticity.

    Do not plan exercises on your dieting day.

    Here is an example of a vegetable diet:
    Breakfast: mix oatmeal and corn flakes; add low fat milk and 1 grated carrot.
    Brunch: 1 cucumber.
    Lunch: 2 boiled potatoes (with the skin still on them) with a lot of vegetable salad (you can use any vegetables)
    Snack: 1 red sweet paprika.
    Dinner: vegetable salad and 1 piece of rye bread.

    You are 40 - 50 years old.

    Almost every woman over 40 has weight problems. Your muscular mass decreases and fat increases because of hormonal changes. You should eat most of your food in the first half of the day and have very light and early dinners. You should get no more fat than 30% of your daily ration. Choose vegetable oils. Eat fish and sea food regularly.

    In this age range your body starts retaining fluid. An ideal diet for you is a rice diet because it will help you to maintain a healthy fluid level in your body.

    Here is an example of a rice diet:

    Boil 8 oz of rice and divide it into 3 portions. 2 of them will be combined with additional protein components.
    Breakfast: boiled rice with 1 low fat yogurt and 1 tea spoon of honey.
    Lunch: boiled rice and 5 oz of fish or chicken.
    Dinner: rice with steamed vegetables and 1 tea spoon of vegetable oil. Do not add salt because it will lead to retaining fluid in your body. You can add soy because it will help with 'hunger attacks'.
    For snack you can eat a fruit or 3 oz of low fat cottage cheese.

    You are 50 - 60 years old.

    If you are over 50, you need less energy (about 30%) than somebody who is 20 years old. Eat 4-5 small portions a day. Do not over eat because it is harmful to your health. Limit your daily ration of salt to ¼ tea spoon a day. Sometimes you can fast, but do not do it often because in this age range your body loses its strength to fight illnesses.

    The most effective substances 'killing' fat are enzymes. Pineapple and papaya are very rich in enzymes and vitamin C.

    Here is an example of a diet for you:
    Eat during the day about 4 -5 pounds of pineapple and papaya (or choose just one), including the pulp and juice. Divide these 4-5 pounds into 3 portions: breakfast, lunch and dinner. Do not eat anything else this day. If this diet is too strict for you, try this one:
    Breakfast: 1 slice of pineapple and 3 oz of low fat cottage cheese.
    Lunch: a half of pineapple and 3 oz of boiled chicken or fish or low fat meat.
    Dinner: 1 slice of pineapple and 1 piece of rye bread with 1 piece of low fat cheese.

    Also, powerful 'fat-killers' are kiwis, apple cider vinegar and artichokes (and the water left from boiling artichokes)

    You are over 60 years old.

    Your muscular mass in this age range is about 15% of your body. That is why if you want to lose weight, you should do it very slowly because fast diets decrease the amount of protein in your muscular mass.

    The main rule is to eat no more than 40 g of fat a day.

    Here are some examples:
    Breakfast: 1 slice of bread with 1 tea spoon of low fat yogurt.
    Lunch: instead of 1.5 oz of ground meat choose 1.5 oz of red beans. You will get an optical illusion of meat, but 7g less fat. If you can't live without meat, eat low fat beef instead of pork chop. You will get 13 g less fat.
    Snack: instead of cake, choose a piece of fruit pie (minus 13 g of fat).
    Dinner: instead of salami choose a piece of ham (minus 10 g of fat). With a piece of 30% fat cheese you get 10 g less fat compare to 60% fat cheese.

    Drink no less than 2 L of water. It will support your digestion and metabolism.

    Yulia Berry is a professional makeup artist. It has been her passion to collect the most interesting natural home remedies, healthy diet plans, and beauty and makeup tips from different countries. She spent a few years researching alternative cures and healthy dieting. The result is her website Great Home Remedies. Sign up for her free newsletter with the exclusive remedy of the week!

    Wednesday, June 27, 2007

    Over 40 Skin to Die For

    Is it all in the genes – or can we do anything to prevent the deep lines and dry skin from aging us prematurely? In our youth we felt our baby-soft skin was invincible, and we spent hours basking in the sun and tanning our bodies to a golden brown hue.

    Now, some of us – over 40 – are paying dearly with skin that’s turning to leather before our very eyes. What can be done, if anything, to get back some of that youthful glow and elasticity?

    We need to know that there are two types of aging that affects our skin – intrinsic (genes) and extrinsic (external reasons, such as exposure to the sun’s rays). While some deterioration of the skin goes along with the aging process, there are ways we can lessen its effects. These include:

    • Minimizing repetitive facial expressions – Frowning, smiling or raising your brows repeatedly can cause those deep furrows around your eyes and mouth and across your forehead.

    • Sleeping positions – Do you sleep with your face pressed into the pillow or with the side of your face resting on the pillow? If you do, chances are you’ll eventually discover “sleep lines” across your chin and cheeks. Try to sleep on your back to minimize this type of wrinkle.

    • If you smoke – quit – Smoking can cause unsightly lines and wrinkles, not to mention a yellowish, leathery texture to your skin. When you quit smoking the lines and unhealthy coloring and texture will immediately begin to disappear.

    • Wear sunscreen – Sunscreen should be worn daily and become part of your overall skin protection regime. Be sure you choose a broad spectrum (UVA and UVB) protector and at least 15 or higher SPF.

    While you can’t really do anything about the intrinsic (genetic) factors that contribute to aging skin, you can opt for a medical treatment such as dermabrasion, chemical peeling, botulinum or injectable fillers.

    Newer treatments such as radio frequency are taking the place of more invasive procedures like a complete facelift.

    See a licensed dermatologist if you suffer anxiety over aging skin or just want to look and feel younger. There are newer and better treatment options becoming available all the time, and your dermatologist should be able to suggest a treatment for you and your type of skin.

    Download your free report entitled "Natural Cures The Pharmaceutical Compnaies Don't Want You To Find Out" from http://www.secretnaturalremedies.com and discover natural remedies for a number of conditions, illnesses, infections and diseases, including natural acne remedies, anxiety, high blood pressure, heartburn, depression, headaches, constipation, diabetes, insomnia, snoring, urinary tract infection, hairloss, ADHD, yeast infection, sinus infection and much much more


    Plus, discover how you can reverse the anti aging process and how you can live forever (or at least longer than you will anyway) by reading the manual at http://www.secretnaturalremedies.com/howtoliveforever.html

    Side Note: Another Online Resource

    Monday, June 25, 2007

    Is Fitness Over 40 Easy?

    It seems pretty hard to be fit over 40, doesn't it?

    Well, I could tell you about people like Kelly Nelson and Morjoie Newlin, two female bodybuilders. They're not your typical bodybuilders. Kelly Nelson first began training with weights in the early 1980's at age 53 and was still competing in the 21st century in her late 70's...in a bikini...and lookin' good if I may say so! Morjorie Newlin was in HER 70's before a 50 pound bag of cat litter convinced her that if she didn't do something, old age was going to be a difficult time. That's when she began a fitness training program that included weightlifting. Morjorie Newlin was participating in bodybuilding competitions, and winning, in her 80's! Same comment...in a bikini and lookin' good.

    Now, obviously, these are special ladies who put in a lot of extra effort to accomplish some specific goals, but it does make a point. Life...and fitness...does not have to end at 40. Both of these ladies STARTED their fitness careers after age 40. Kelly Nelson was 53 and Morjorie Newlin was 72. Years later, both were still active in their chosen fitness areas and still enjoying life as well as, or better than, many in their 30's or 40's.

    Fitness over 40? Heck, all around the globe, people in their 80's are skiing, hiking, canoeing, biking. Some, not so adventurous, are lifting weights or sweatin' along with Richard Simmons. Some are black belts in Karate, and some quietly and calmly practice yoga or tai-chi.

    As easy as this sounds, fitness over 40 requires regular performance of the proper exercises. Just as in our 30's or 40's, sitting in the easy chair, clicking the remote, doing 16 ounce curls with a Miller Lite just doesn't cut it. However, it is not necessary to pack up and head for the gym and try to keep up with the hardbody cuties, either. It IS necessary to pick an exercise program or physical activity, combine that with some healthy eating habits...AND STICK TO IT!

    Even over 40, the benefits normally associated with a regular, moderate exercise program will kick in, but for seniors, some benefits are of special importance.

    People over 40 tend to break bones, usually from falling.

    As we age, bones weaken, as do muscles. We lose some of our proprioception, the perception of stimuli relating to a person's own position, posture, equilibrium, or internal condition. Our ability to react quickly to a loss of balance, whatever the source, or to avoid an obstacle or actual peril becomes diminished.

    Exercise helps bones stay strong and exercises such as weightlifting and other resistance training help your body maintain balance and stability. Weight bearing and resistance exercises assist the body in maintaining proprioception by improving the connections and conditions of the muscles and their anchoring in bone. This training also triggers the reconditioning of the signaling system from body to brain which allows the brain to realize the danger and transmit the appropriate signals to muscles which can react to correct the situation. Weightlifting and resistance exercises can help give your muscles the strength and agility to respond to those signals if you are tripped, off balance, or in other peril requiring quick reaction.

    People over 40 begin to lose their zest for living and experience more health crises.

    Part of this is due to normal changes that take place as we grow older. Our bodies get thicker and lose the gracefulness of youth. Things seem to become heavier and harder to move, and we begin to feel aches and pains that often accompany aging. Some of those aches and pains may be due to arthritis, and other ills may also attack us as we seem to become prey to every passing cold or other social ailment, and also see some deadlier or more debilitating conditions crop up in our age group, if not in ourselves.

    Regular exercise comes to the rescue here as well. It can help with weight loss, or it can help with weight management once we get to our appropriate weight. Regular, moderate exercise can keep joints supple, in many cases even joints under attack by arthritis. I know about this as I have been afflicted with fairly severe osteoarthritis for several years and manage to keep myself active and the condition somewhat under control by my own exercise activities. Exercise also strengthens the immune system, which helps us avoid or fight off the normal bacterial and viral infections which seem to come our way and which often seem to wreak havoc on the older population.

    Even better; regular, moderate exercise seems to be somewhat effective in helping ward off such common companions of aging as high blood pressure, type II diabetes, and even some forms of cancer.

    What exercise program is beneficial for fitness over 40?

    In the first analysis, almost any physical activity which gets your heart rate up, makes you breathe more deeply than normal, and which challenges muscles beyond their normal range of activity is going to be on the list. There are people in their 80's hiking mountain trails, water skiing, playing softball, weightlifting (as pointed out earlier), or even cheerleading. It is NOT necessary to take out a membership in a local gym, hire a personal trainer, or invest in a lot of exercise equipment and apparel...unless that helps get you motivated. Anything from walking, to swimming, to yoga, to weightlifting will generally fill the bill. There are, however, some simple points to think about.

    1. Get your doctor's approval first. "Nuff said?

    2. Pick an activity, or even a group of activities, which you will enjoy doing. Don't be afraid to try something new...take some classes in yoga, tai chi, or even karate. Maybe you will feel better in a certain amount of solitude and just want to pick up a set of weights and exercise in the privacy of your home. Perhaps the idea of biking around the neighborhood or even around other parts of the country appeals to you. If this is a new set of decisions, realize that you may try a few things at first that just don't pan out for one reason or another. Keep experimenting until you find what is right for you. You are STILL exercising, right?

    3. Put some variation into your exercise.

    Any exercise cannot itself provide the three basic types of exercise needed. We need exercises which will stretch muscles and joints, exercises which strengthen muscle, and exercises which improve our cardiovascular fitness. This is not really hard to do, however, and should not take a lot of time out of your life, particularly when you consider how much it will put back into your life. As one example, you could do a simple weight or resistance training for strength two or three times a week, some sort of low-impact aerobics or walking for cardio on other days, and do some simple stretching exercises every day. None of these workout periods needs to be more than about 30 minutes, although a little more time and effort may produce better benefits, particularly once you have trained up to a level where your body is comfortable meeting the demands you place on it.

    You are more likely to stay on a physical fitness regimen if you enjoy it. However, things do tend to get stale over time. It doesn't hurt to vary your approach from time to time in either the manner in which you do certain exercises, or by varying the exercises themselves. While not exact equals, for example, swimming, biking, and walking can be somewhat interchangeable as part of your fitness routine. In some cases, simply varying the environment, i.e. taking a walk in the park or botanical gardens as opposed your neighborhood may be all the variation you need to feel like you have put a little zing into your day-to-day workout existence.

    4. Start off easy. At any age, a common reason for failure to stay on ANY exercise program is that people tend to try to do too much at first and try to progress too fast. Whatever you choose, your body needs time to adjust to the new demands being made on it, and results will never come overnight.

    5. Don't stop. Probably the most important aspect of any exercise program, or any other self-improvement program, is the commitment to what you know you should be doing day after day. A haphazard approach to your exercise program is detrimental at any stage in your life. After 40, however, making sure you get your regular dose of anti-aging exercise is incredibly important.

    6. Eat healthy. I try to avoid the use of the word "diet", and often substitute the term "healthy eating" instead. Diets don't work and can even work against you. They are difficult to stay on and take a major portion of fun out of life instead of making life better. Healthy eating choices will do the trick if you make them a regular part of your life.

    While fitness over 40 can demand some of your time and attention that you might not want to surrender to it, the rewards in overall health, fitness, and enjoyment of life will far outweigh any investment you put into it.

    Donovan Baldwin is a freelance writer residing in Copperas Cove, Texas, and a University of West Florida alumnus. He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, weight lifting, yoga, weight loss, the environment, global warming, happiness, self improvement, and life. You can find a collection of his articles on health, fitness, diet, and weight loss at http://nodiet4me.com/articledirectory and a review of Jon Benson and Tom Venuto's ebook "Fit Over 40" at http://nodiet4me.com/review/fit_over_40.html.

    My disappearing Girl Friend

    My disappearing girl friend who I have not seen for long time. Last time I saw her she was big if you know what I mean. Today she looks good, I ask her as politely as I could how did she do it. It was easy she said all she did was eat a balanced breakfast, lunch, and dinner. But the important thing was she didn't eat anything after 4:00pm.

    Believe it or not she lost 25 pounds in 20 days. It was not just fluids loss she has really tighten up an looks real good. So if you put you mind to it we can do anything, Right! Way to go girl friend.

    Side Note: If you need a little help go Here

    Saturday, June 23, 2007

    Quick Weight Loss - How To Lose Weight Quickly And Safely

    An upcoming wedding, a vacation where the bathing suit’s sure to come out, a high school graduation – everyone has times when they need to shed a few pounds, fast. In this case, the emphasis isn’t on losing weight permanently, but rather on dropping a couple of pounds to look better for an event, even if those pounds return later. So how can you achieve temporary, quick weight loss for a specific occasion without risking your health?

    1. Don’t Go On a Crash Diet

    Dropping your calories too dramatically will cause your body to desperately cling to its fat, while burning muscle. Meanwhile, you’ll be depriving yourself of the vital nutrients that you need to stay healthy. Basically - you won’t feel well, and you won’t lose weight quickly. Drop your calories by a reasonable amount – don’t drop under 1,000 calories per day for woman or 1,500 calories per day for men. However, you should try to get those calories from healthier foods to stay satisfied and to reduce unhealthy trans fats and refined carbohydrates.

    2. Cut Back on Salt

    Too much salt in the diet can cause your body to retain water, which can add pounds and make your body look soft and puffy. Cutting way back on salt can help you drop that excess water for quick weight loss. Use other spices and salt substitutes to keep your food tasting great.

    3. Eliminate Sodas and Alcohol

    Sodas and alcohol are calorie bombs that contribute no useful vitamins or minerals to your diet, but contain plenty of sugars and calories. Stick to water and unsweetened ice tea or iced coffee for the duration of your diet.

    4. Exercise Daily

    Burn off extra calories by getting in some exercise every day. This doesn’t have to be a trip to the gym; raking your yard, mopping your floors, or spending half of your lunch hour at work taking a relaxing walk will get your body moving, your metabolism rising, and your calories burning.

    5. Drink Lots of Water

    Not only does water help keep you from getting hungry (and many hunger pains are actually symptoms of dehydration in disguise), but drinking a good amount of water every day helps to flush out toxins in your system. Water is the key to quick weight loss and to looking great - fast.

    Get 21 sure fire ways to lose weight and also sign up for your free weight loss newsletter.

    Side Note: Click Here

    Friday, June 22, 2007

    Fat Burning Foods

    Are there any foods that burn body fat? If yes, how is it possible? It should be possible to lose weight by simply eating such foods. What are these foods?

    The fat burning foods are foods that burn more calories than the calorie content of the foods itself. There are certain foods which actually burn more fat than the calorie content of the food itself. These fat burning foods or so called negative calorie foods are natural plant foods.

    Fruits rich in vitamin C like limes, lemons, oranges, grapefruit and tangerines have fat burning properties. Some of the other fat burning foods are asparagus, beet root, broccoli, cabbage, carrot, apple, blueberries, and watermelon. It you eat these fat burning foods and do some exercise, it will boost your metabolism and burn calories at a faster rate for several hours even after exercise.

    A recent research reports that calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction.

    Not eating enough will slow your metabolism and deteriorating your health. Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating negative calorie foods. This will help your body burning up the excessive stored fat.

    Copyright P. Mehta 2004, www.FatFreeKitchen.com

    [Please note that this article is not a subsitute for medical advise. You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (clickable) and references and copyright info.]

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    This article has been written by http://www.FatFreeKitchen.com.

    For more information, visit Fat Burning Foods.

    http://www.FatFreeKitchen.com/weightloss/fat-burning-foods.html

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    Thursday, June 21, 2007

    Try This Healthy Breakfast

    This is a great breakfast to get you started in the mourning.

    1. 2 egg whites
    2. 2 tsp splenda
    3. 3 tbsp water
    4. 1/4 cup ground oatmeals
    5. 1/2 tsp flavoring you like examples maple, vanilla, banana, lemon extract , etc
    If you use a magic bullet or food processor it makes it real easy. After you mix the ingredients together spray a non stick pan with pam. Put the batter in the pan cook it like a pancake or a crepe. Choose a pieces of your favorite fruit along with a hot cup of tea or coffee without cream or sugar. Enjoy.

    Side Note: Give this Web Site a look

    Wednesday, June 20, 2007

    Is Food Your Lover And Exercise Your Arch Enemy?

    Is food your lover and can do no wrong, even when it causes you a heart condition by being to Fat. When your lover raises your blood pressure enough so you can inflate the tires on your car with it. Makes you so overweight it is almost impossible to tie your own shoes so you buy slip-ons.

    Here are a few questions about how your love affair is going


    1. Does going from the couch potato furniture to your lover feel like you ran a marathon?
    2. Since your lover comes in so many sizes, shapes, colors, and flavors do you feel like you are being unfaithful?
    3. Do you find yourself sticking with one ethnic lover or are you multi-cultural
    4. Are you jealous when you see others enjoy your lover
    5. The Big One is you lover always fulfilling your needs or do you feel unsatisfied.

    How you answered these questions might tell you where your love affair is going. You must know it can not turn out well for you. Sooner or later your lover will move on and you will not.

    Your Arch Enemy Exercise

    Your arch enemy exercise makes you hot and sweaty. After you do it you are so tired but strangely you feel good about yourself. (Evil exercise) Battling with your arch enemy every other day soon you find out you can see your shoes again. Your lover is not controlling you life anymore. The blood pressure comes down to normal and you can walk around the block without breaking a sweat. Again Dam that evil arch enemy exercise.


    Epilog

    Some times the lovers in your life don’t have your interest at “Heart”. They will abuse you and leave you full of them.J On the other hand your arch enemies don’t care if you every fight them. But if you do it will only make you “Stronger “in body and mind. So choose wisely between your Lovers and Arch Enemies.

    For more help try this Website

    Tuesday, June 19, 2007

    How Many Calories Do I Need Per Day?

    How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

    Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

    IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

    Step 1:

    Take your current body weight in pounds (lbs) and multiply by 11.

    Example: 194 lbs x 11 = 2134 calories

    This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…

    Step 2:

    Figure out your metabolic factor according to the table below.

    But first, some definitions to help you determine where you might fit in:

    Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

    Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

    Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

    Metabolic %

    Under 30 years old
    Slow Metabolism- 30%
    Moderate Metabolism- 40%
    Fast Metabolism- 50%

    30-40 years old
    Slow Metabolism- 25%
    Moderate Metabolism- 35%
    Fast Metabolism- 45%

    Over 40 years old
    Slow Metabolism- 20%
    Moderate Metabolism- 30%
    Fast Metabolism- 40%

    Example: 2134 calories x 35% = 746.90

    I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

    Step 3:

    Put it together.

    2134 + 746.90 = 2880.90 calories

    I need 2,880.90 calories to maintain my current weight with my current activities.

    Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

    Step 4:

    Now change the above with about 500 calories every day to reach your goals!

    Lose Weight: I would take 2880.90 – 500 = 2380.90

    Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

    Gain Weight: I would take 2880.90 + 500 = 3380.90

    Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

    Step 5:

    You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

    It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

    You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

    Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should Know but Probably Doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results. To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com


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

    Side Note: Found a great Site



    Monday, June 18, 2007

    Lose 40 In 60 Days Or Less

    Weight Loss 40: Lose 40 In 60 Days Or Less. Are you up to the challenge? If you follow the plan laid out in this article you will do just that. Here is the Big But, if you cheat or fail to follow the plan you will only hurt yourself.

    Ready? First thing check with a certified medical Doctor that you are physical fit to do this plan. After that let's begin.

    Top of the list cut out all sugars, All salts, animal fats like dairy or lards, and cooking oils. Use non stick pan with or without Pam. You can use splenda in place of sugar "lightly" not a box a meal. The use of foods with no salt added is allow, some have salt naturally. Can tomato sauces, paste, or whole tomato is an example.

    Eating 6 meals a day and drinking lots of water is the diet plan. Having more meals with smaller portions allows you body to breakdown the food and burn it as fuel, not store it as Fat. Also the types of food combination are important. Every heard the saying "a balanced diet?"

    Proteins will consist of Fish, Turkey and chicken. After the 40 if that your goal you can add Beef, Pork, and Lamb to maintain the weight loss. The last proteins have more fat and are harder for the body to breakdown quickly. Egg whites are allowed. Portions sizes 3-4oz.

    Carbohydrates are A potato (regular...sweet...yam), all of these are 1/2-1 cup, turnips/parsnips; rice, squash, rutabagas, and oatmeal.

    Vegetables 1-2 cups of any vegetable.

    Fruits all of these are 1 each meals Breakfast and bedtime snack. Small grapefruit, peach, bananas, apple, pear, and plum. These are 1/2 cup mixed berries, pineapple, strawberries, cantaloupe, honeydew, and papaya.

    Meal Schedule:

    • 1st meal: 3-4oz protein...1 small potato or 1 cup of carbs...1each or 1/2 of fruit.
    • 2nd meal: 3-4oz protein, 1 small potato or 1/2 cup of carbs.
    • 3rd meal 3-4oz protein, 1 small potato or 1 cup of carbs, up to 2 cups of veggies.
    • 4th meal: 3-4oz of protein, either 1 small potato or 1/2 cup of carbs.
    • 5th meal: 3-4oz of protein, either 1 small potato or 1 cup of carbs, up to 2 cups of veggies.
    • 6th meal: 1 each or 1/2 cup of fruit.

    Work out program: Do something for 45mins -1hour every other day. You need to get your heart rate up to burn calories. So Walk, ride a bike (regular or stationary), Dance, Calisthenics, or make love anything that gets your heart going. :-)

    That is everything you need to lose 40 in 60 are you up to the challenge. If you do not succeed find a mirror look and you will see the problem staring back at you.

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    Sunday, June 17, 2007

    Age Dieting - Choose The Best Diet For Your Age Range

    You probably know that it is much harder to lose weight when you are 30 than when you are 20. And if you are over 40, it is even more difficult. Every year your metabolism slows down. That is why the older you are, the more attention you should pay to healthy dieting and maintaining a healthy life style.

    You are 20 - 30 years old.

    It is not common to have a serious problem with weight in this age range. You can lose 3-5 pounds without trying too hard. The best way to lose extra pounds is a fruit diet. Fruits are rich in vitamin C, which will help you to stay physically active. Pectin, fruit acids and potassium burn calories and improve your metabolism and digestion.

    Here is an example of an apple diet:
    Breakfast: grate 1 apple; add 1 low fat yogurt and 1 table spoon of oatmeal.
    Brunch: 1 apple.
    Lunch: slice 2 apples and add spinach. For sauce mix 1 low fat yogurt, 1 tea spoon of olive oil, 1 tea spoon of apple cider vinegar and 1 tea spoon of water.
    Snack: 1 apple and 3 walnuts.
    Dinner: slice 1 apple, squeeze lemon juice on it and eat it with 5 oz of cheese.

    You are 30 - 40 years old.

    When you turn 30 years old, your metabolism slows down. You should lower calories in your dieting even if you are physically active. Do not try to lose weight fast. It will make you look a few years older because your skin will become loose and wrinkled. The older you become, the slower you should lose weight. Your goal at this age is to lose no more than 4-5 pounds a month. An ideal diet for you consists of vegetables because you will not have 'hunger attacks' and swaying in your weight. Also, you should add regular exercise, massage and skin care that improves skin elasticity.

    Do not plan exercises on your dieting day.

    Here is an example of a vegetable diet:
    Breakfast: mix oatmeal and corn flakes; add low fat milk and 1 grated carrot.
    Brunch: 1 cucumber.
    Lunch: 2 boiled potatoes (with the skin still on them) with a lot of vegetable salad (you can use any vegetables)
    Snack: 1 red sweet paprika.
    Dinner: vegetable salad and 1 piece of rye bread.

    You are 40 - 50 years old.

    Almost every woman over 40 has weight problems. Your muscular mass decreases and fat increases because of hormonal changes. You should eat most of your food in the first half of the day and have very light and early dinners. You should get no more fat than 30% of your daily ration. Choose vegetable oils. Eat fish and sea food regularly.

    In this age range your body starts retaining fluid. An ideal diet for you is a rice diet because it will help you to maintain a healthy fluid level in your body.

    Here is an example of a rice diet:

    Boil 8 oz of rice and divide it into 3 portions. 2 of them will be combined with additional protein components.
    Breakfast: boiled rice with 1 low fat yogurt and 1 tea spoon of honey.
    Lunch: boiled rice and 5 oz of fish or chicken.
    Dinner: rice with steamed vegetables and 1 tea spoon of vegetable oil. Do not add salt because it will lead to retaining fluid in your body. You can add soy because it will help with 'hunger attacks'.
    For snack you can eat a fruit or 3 oz of low fat cottage cheese.

    You are 50 - 60 years old.

    If you are over 50, you need less energy (about 30%) than somebody who is 20 years old. Eat 4-5 small portions a day. Do not over eat because it is harmful to your health. Limit your daily ration of salt to ¼ tea spoon a day. Sometimes you can fast, but do not do it often because in this age range your body loses its strength to fight illnesses.

    The most effective substances 'killing' fat are enzymes. Pineapple and papaya are very rich in enzymes and vitamin C.

    Here is an example of a diet for you:
    Eat during the day about 4 -5 pounds of pineapple and papaya (or choose just one), including the pulp and juice. Divide these 4-5 pounds into 3 portions: breakfast, lunch and dinner. Do not eat anything else this day. If this diet is too strict for you, try this one:
    Breakfast: 1 slice of pineapple and 3 oz of low fat cottage cheese.
    Lunch: a half of pineapple and 3 oz of boiled chicken or fish or low fat meat.
    Dinner: 1 slice of pineapple and 1 piece of rye bread with 1 piece of low fat cheese.

    Also, powerful 'fat-killers' are kiwis, apple cider vinegar and artichokes (and the water left from boiling artichokes)

    You are over 60 years old.

    Your muscular mass in this age range is about 15% of your body. That is why if you want to lose weight, you should do it very slowly because fast diets decrease the amount of protein in your muscular mass.

    The main rule is to eat no more than 40 g of fat a day.

    Here are some examples:
    Breakfast: 1 slice of bread with 1 tea spoon of low fat yogurt.
    Lunch: instead of 1.5 oz of ground meat choose 1.5 oz of red beans. You will get an optical illusion of meat, but 7g less fat. If you can't live without meat, eat low fat beef instead of pork chop. You will get 13 g less fat.
    Snack: instead of cake, choose a piece of fruit pie (minus 13 g of fat).
    Dinner: instead of salami choose a piece of ham (minus 10 g of fat). With a piece of 30% fat cheese you get 10 g less fat compare to 60% fat cheese.

    Drink no less than 2 L of water. It will support your digestion and metabolism.

    Yulia Berry is a professional makeup artist. It has been her passion to collect the most interesting natural home remedies, healthy diet plans, and beauty and makeup tips from different countries. She spent a few years researching alternative cures and healthy dieting. The result is her website Great Home Remedies. Sign up for her free newsletter with the exclusive remedy of the week!

    Friday, June 15, 2007

    Weight Loss 40 Is It About Weight Loss Or Age?

    Weight Loss 40 is it about weight loss or Age? Yes it is both, as we get older it is harder to keep that youthful shape. The foods we could eat at 20 now at 40 are adding to a fatter you. The exercise that would burn off those calories at 20 doesn't work at 40. Why?

    The foods we ate at 20 now at 40 are now making a bigger you. :-) Work, marriage, kids, for most of us changes our active level drastically. At 20 you had no one counting on you, so you time was your own. Work was something you did to support your social life. Working out was something you did to keep that social life. At 40 if married with kids work is what you do to support them. Working out is keeping up with the kids and having a social life with your better half. At 20 your youth and lifestyle burn those calories off. At 40 getting older and very little active lifestyle doesn't burn calories enough. This allows you to put on the pounds.

    The human body is always changing. It will adapt to your daily workout making it not as effective. So you have to change it up so you don't reach the dreaded plateau. The Plateau is where your workout routine becomes ineffective at conditioning your body. Using strength training one day and cardio the next keep your muscles adjusting to your workouts. In return you will continue to get a more effective workout.

    A final breakdown of Weight Loss 40 is we can’t act like 20 when your 40. We have to make adjustments to the way our bodies change. When the food intake stays the same and our workouts slows down or stops. You will have more of you a round. :-0

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    Thursday, June 14, 2007

    Weight Loss Over 40 Plus:Helping Each Other

    Weight Loss Over 40 Plus: Helping each other is the foundation of a successful weight loss. It is hard to stay on a weight loss program alone, so that is why a buddy system is important. You need to have some one who can relate and share the progress of your weight loss. Together you set goals, make it a competition that has rewards, first one to reach a goal gets a new outfit. Set the goals out like a road map to your weight loss destination.

    Now that you have a buddy the support group comes next. This is where you get resources and information for the weight loss program. It can help with setting up the diet and workout plan. They will chart your progress; adjust the weight loss program to get the maximum results. Check online forums for these support groups and if you do not already have a buddy it is a good place to find one.

    The support group... buddy... are all very important, but without you the system does not work. Here is where most weight loss programs fail. You must ask yourself these questions.

    • Is my current Weight a problem?
    • Does my current Weight cause me Health problems?
    • How much will my life change if I reach my Weight Loss Goals?
    • The Big One: Do I have what it takes to make that change?

    How you answered will affect the actions you take. A strong positive yes say you are sick and tired of being tired and sick. Any other answer say I do not think I have a problem yet. You must be young and your youth is getting you by for now. The older you get the more problems you will have and then you will say only if I acted sooner.

    Start now; do not wait, every day your body is breaking down by carrying the extra weight. Example: If you take a ½ ton truck and load it up with 4000 lbs of weight every day. How long do you think it will take for the Shocks, Suspension, Tires, and Engine to wear out? The human body is not any different than that truck. Please Think About It.

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    Wednesday, June 13, 2007

    Weight Loss Over 40 Way Of Thinking.

    Weight Loss Over 40 Way of Thinking. This is an easy one, at 40 the thinking is we can eat the same way and not worry about it. Wrong! As we get older the body tends to burn less calories and we slow down. We become more involved with the kids activities and less in our own. So if we believe that nothing has changed over 40 that is our first error.

    Why isn't our workout getting the same results? The muscles need to be exercise in different ways. If you do the same routine over and over the muscles will not advance past a certain level. You need to change it up by doing strength, resistant, flex, and cardio. Alternating from one day to another using only one of the four workout types. This will keep your muscles guessing what is coming next. So you will have more defined and better condition muscles.

    Workouts should be every other day allowing your muscles to recuperate, fatigue muscles will get injured. There are two reasons to drink a lot of water, one to keep from dehydration and two to flush the body system out. The body builds up contamination's that keeps the body from functioning properly.

    Over 40 our ability to burn calories goes down so un-burn calories turn into Fat. Can we continue to eat without thinking? No! Because we want to stay in shape with not a lot of body Fat. If you don't think about what you eat then you must be willing to workout 3 hours every day.

    You must find a balance between the foods you eat and the workout programs need to burn off the calories. Each body is different so you need try various combinations of diet and exercises. When you find the one that works for you always change it up. The body will adapt to regular routine and the results will suffer.

    In conclusion: The older we get our thinking must change to keep up with our bodies. If not our bodies will change our thinking about ourselves.

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    Friday, June 8, 2007

    What Everybody Should Know... About How To lose weight

    What Everyone Should Know About How To Lose Weight. Think about that statement. Here is the problem. Everyone already knows how to lose weight. It is very simple. Eat less bad foods and move around more (aka exercise). There you go. I just gave you the big secret on weight loss for free. Do you want to know why weight loss is a multi billion dollar business? People have no self control and in most cases, it is not their fault.

    When we were kids growing up, we were taught from a very young age, that if we were good, we would get a reward, right? That reward was sweets, fast foods, ice cream and all the things that make us Fat today. How many times were we told those foods are bad for us, maybe never. That would be like giving us a loaded gun and saying go have fun. It cannot hurt you.

    What you need to know about weight loss is not free. It will be a hard learned lesson about yourself. Every human body is different. Some bodies can eat any thing and doesn't gain a pound. Other bodies look at food an gain 10 pounds. Why is That?

    Metabolism or Metabolic Rate: This is the method that the human body uses to burn calories for energy. If your metabolic rate is slow, you turn unburned calories into Fat. If your metabolic rate is fast, you burn off all your calories. Are you stuck with your slow metabolic rate?

    No! With the right foods and exercise, you can change your metabolism or metabolic rate. You can jump start back to burning off the calories that make you Fat. Now you will not be eating those bad foods (sweets, fast foods, ice cream), but foods that are healthy. That is where the hard part comes in to change your eating habits. Is that all you need to do?

    Not quite, EXERCISE is the engine that burns all those calories up. You need at least 45-60 minutes of cardio workouts 3-4 times a week. Put on a Rock'N cd and dance in your living room. Use the same cd and ride a stationary bike. With walking ,you would have to do it at a fast pace. No matter what exercise you do, you have to get off your ***.

    Weight Loss is easy. The hard part is doing it. You have to change you habits and ways of thinking about food and exercise. Like the saying goes, "It Is All About You", Nothing happens unless you make it happen. So start today to change you life.

    You have permission to reprint this Article in it's entirety in your newsletters and blogs. Also please feel free to pass it along to others who you think would enjoy it.

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    Thursday, June 7, 2007

    Did Your Weight Loss Program Fail You Again?

    Question?

    Did your weight loss program fail you again?

    Don't you just hate it when that happens? Let me ask you why the weight loss program didn’t get you out of bed this mourning for that workout you needed. Then after you got out of bed why didn't that weight loss program stop you from eating that box of donuts with a large glass of Extra Rich Chocolate Milk.

    Now that you had you mourning snacks, you drive down to your local greasy spoon for Breakfast. Here again why didn't that weight loss program stop you from ordering that double stack of pancakes with Extra butter and lots of syrup, a double side order of bacon, and that large glass of Extra Rich Chocolate Milk to wash it down. I don't know about you, but it seems to me that weight loss program has fail you twice and it still the mourning hour.

    Here we are at the lunch hour. That damm weight loss program fails to stop us from having a few snacks. Maybe I should take a short walk before lunch, but those snacks are wearing off. No I better eat I am feeling weak.
    Come on weight loss program stop me from ordering that Triple Decker with double cheese and bacon. Oh yeah, Go BIG. Damm weight loss program.

    Ok dinner we will do better than breakfast and lunch, Right? Again that weight loss program didn't stop me from having a few more snacks after lunch. A healthy dinner will make up for the whole day. Let see my dinner will be a healthy salad with lots of creamy thick dressing. For the main course a healthy 12 oz steak smother in butter soak mushrooms, and baked potato with lots of butter and sour cream. I'll be good and have no dessert.

    I know a short walk or workout would do me good, but it is getting close to my TV shows. Why didn't that weight loss program stop me from having those snacks while watching my shows?

    Ok let's see how well we did for the day with that weight loss program. Jumping on the scales. :) Oh No!!!!!!!!!!!!! Gain 10 pounds that damm weight loss program fail me again.

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    Tuesday, June 5, 2007

    Yoga Teacher Training: Becoming a Yoga Teacher after 40

    There are so many Yoga students over 40 years of age, who desire a knowledgeable, mature, and careful Yoga teacher. Many beginner Yoga students are 40 years of age or more. In my Chair Yoga classes, many new Yoga students are over 65.

    How is it possible that a veteran student with decades of experience and practice cannot see his or her self-worth, as a Yoga teacher? Where does this self-doubt originate from? Could a young Yoga teacher graduate understand the pains, aches, medical conditions, and limitations of older students?

    Quite simply, a Yoga teacher graduate over 40 years of age has the major advantage of life experience. This is not meant to take credit away from young, compassionate, and well-trained Yoga teachers; but how many of them can understand working around physical or mental injuries from experience.

    Let’s make a comparison of the human body to an automobile. When you are a young driver, you really learn about auto parts the hard way: When they break down and cost you money. Your friends will also tell you about their experiences with auto maintenance. You can sit in a class and learn about auto mechanics to your heart’s content, but the lesson is not the same.

    Time and experience are an education. Now, your Yoga students are not automobiles, but life’s lessons are very valuable when teaching Yoga. Your previous life experience is a treasure when working with your Yoga students.

    So, what does hold some experienced Yoga students back from becoming a Yoga teacher? If you have been on this earth for a while, you have experienced more failures than someone who is decades younger. Past failures sit deep in our memory and haunt us - even when we know we should act.

    This is a good time to examine your self-worth and realize how often the “skeletons in your closet” are holding you back from taking action. Youthful exuberance is an advantage, when making decisions within a given “window of time. Yet hasty decisions can be avoided, when you research the demand for your Yoga teaching services.

    If there is no demand, there is no point in becoming a Yoga teacher, but on further investigation, the demand for experienced teachers, who can teach students over 40 years of age, is quite strong. In Europe and North America, the numbers of people turning 50 years of age, at this moment, is huge.

    According to some studies, every seven seconds one American becomes 50 years of age. Robin Kocina, President of Mid-America Events & Expos said, "The 55-plus market is growing six times faster than the rest of the population, and is finally beginning to get the recognition it deserves."

    Consider these words by Franklin D. Roosevelt: “The only thing we have to fear is fear itself.” Never let fear get in the way of a rational and researched decision.

    © Copyright 2007 – Paul Jerard / Aura Publications

    Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html


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    Monday, June 4, 2007

    Weight Loss: The Exercise Trap

    Read anything about weight loss and you will see something about exercise. It might be referred to as "physical activity", but that's just a codeword. They mean exercise.

    Actually, many people have tried exercise and given up on it because it just didn't seem to work for one reason or another. Here are some explanations of why someone might think that exercise ISN'T working, when it IS!

    THE BEGINNING OF THE EXERCISE PROGRAM FOR WEIGHT MANAGEMENT

    Exercise is activity, movement you might say. People have been moving all their lives, so they know how to do it, right? Well, if you are just talking about "getting some exercise", you might be right. However, if you are talking about exercise for the purpose of losing weight, things change a little.

    At the beginning of a weight loss program, the person has probably been sedentary for some time and has experienced an overall deterioration in the body's ability to deal with, or react favorably to, physical activity. At this point, almost any activity above the normal level becomes "exercise" for this individual. Over time, the body will adjust to the new level of activity and assume a new homeostasis, or overall balance of physical ability, fat, muscle, body weight, and metabolism. It then becomes time to adjust the activity upwards in order to arrive at a new balance. Once an acceptable balance, usually a target weight, has been arrived at, the individual can change from a weight loss program to a weight maintenance program.

    Unfortunately, people tend to be a little ignorant on the subject of exercise and sabotage themselves at the start of their weight loss program through several different mechanisms. Beginners usually:

    • Try to do too much
    • Don't do enough
    • Don't increase the level
    • Do the wrong exercises
    • Have unrealistic expectations
    • Don't understand what exercise is going to do
    Some of these items cross lines, so it is difficult to talk about one without talking about another one or two. For example, if someone has unrealistic expectations, they may try to do too much or too little. If they do not understand what exercise is going to do, they may choose the wrong exercises. Most of these problems are directly related to ignorance about exercise. This is why, if you are interested in using exercise as part of a weight loss program, you either do a little studying on the subject, or get yourself a good personal trainer.

    Let's briefly talk about the situations above.

    TOO MUCH EXERCISE

    This can cause you to fail in many ways. You can strain muscles, make yourself feel sick, or even injure yourself. After a day or two of too much exercise, your body and your brain will be screaming at you to "knock it off!" To be effective for weight loss, exercise should become a regular activity and if you are dreading the next workout, you will eventually find ways to avoid it altogether. You need to start small and build yourself up. This can create a problem also.

    TOO LITTLE EXERCISE

    As I mentioned above, for the sedentary individual, almost any activity will be classified as "enough exercise" at first. However, the body soon adapts to this small unit of activity and settles in at a new level, usually without really exhibiting much in the way of weight lost.

    INCREASE THE LEVEL OF EXERCISE

    Once the body has achieved its new level of "fitness" relative to the starting point, it becomes necessary to increase the intensity or duration of the exercise, or both. The person who starts out trying to run a marathon will fail. The person who starts out walking to the mailbox must eventually start walking past the mailbox and down the street, or they too will fail.

    THE WRONG EXERCISES

    Exercises can be divided roughly into three groups. In my high school days (don't ask how long ago) we would talk about strength, endurance, and flexibility. These days you hear things like resistance training, cardiovascular training...and flexibility. As pointed out, at the beginning, almost any movement will qualify for pretty near all three types. As you progress, you will have to separate out each and, for the purpose of overall health, give each its due. However, for weight loss, cardiovascular activities will probably give most people the most weight loss bang for their buck. Be aware that strength training will also benefit weight loss in the long run due to the formation of muscle tissue which can aid in burning calories.

    UNREALISTIC EXPECTATIONS

    Exercise works, but it generally works from the inside out. While someone who is overweight may experience an initial weight loss, most of what is happening is going to take time. If you want to look in the mirror in a couple of days or step on the scale and see obvious evidence of weight loss, you are bound to be disappointed. You will have to accept the fact that even the most perfectly designed and executed exercise program is probably going to take weeks or even months to produce inspiring results. At the start, you may just have to keep going on faith. However, EXERCISE DOES WORK!

    EXERCISE'S LITTLE SURPRISE

    This actually happened to my wife. She was trying to lose weight and began exercising. A few days later, I could tell that she was experiencing benefits. She was more active, perkier, her complexion was glowing, she was walking around the house singing more than usual, and she looked "tighter" to me. One night we were talking, and she was going on and on in an excited way about how much looser her clothes were getting. In fact, they were getting so baggy; she was saying that she would have to go shopping for more. She was in a great mood when I left the room. A few seconds later, I heard her exclaim, "Oh no!" I stepped back into the room and she was crying.

    She had stepped on the scale and her weight had GONE UP since the last time she had weighed herself.

    Even though I had explained to her what was going to happen, like most people who have tried and tried to lose weight, her immediate reaction was that her exercise program "wasn't working." She felt like another promise had failed her.

    We will leave aside the fact that everybody's weight fluctuates from day to day and from hour to hour. If you are checking your weight daily, you are setting yourself up for failure. If you MUST weigh yourself, do it once a month or even once every two months. If you have been eating properly during that time and doing your exercise, increasing it as you achieve each new level of ability, you will have lost at least a few pounds.

    What got her, and a lot of other people, is a simple physiological process which was, in a few days, going to work in her favor. When someone who has NOT been exercising begins to exercise, they usually build some lean muscle mass and burn off some fat. Unfortunately, at first, the weight of lean muscle mass that is added is sometimes greater than the amount of fat that is lost. Therefore, someone may find that they are actually GAINING WEIGHT for the first few days or even weeks of their exercise program. In time, if the program is continued, the muscle mass will plateau, and the fat will continue to be burned and the weight will come down.

    Remember how my wife was saying that her clothes were looser? That's because she was burning fat and adding lean muscle mass. The lean muscle takes up less space than the fat that has been burned. Even though she had gained weight, her body size was actually smaller...and she was healthier.

    If you are going to start a weight loss program, make sure you learn a little bit about exercise and use that in addition to monitoring your nutritional intake.

    Donovan Baldwin is a Dallas area writer. A graduate of the University Of West Florida (1973) with a BA in accounting, he is a member of Mensa and has held several managerial positions. After retiring from the U. S. Army in 1995, he became interested in internet marketing and developed various online businesses. He has been writing poetry, articles, and essays for over 40 years, and now frequently publishes articles on his own websites and for use by other webmasters. He has a blog on the subjects of diet and weight loss, and a page where he posts information about weight loss products.


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    Sunday, June 3, 2007

    Losing Weight - The Natural Ways

    What would you do if you start growing sideways? Well this question had already been answered by different people with different approaches. But the thing is, how would you handle the question once weight begins catching up with you.

    Maybe you are naturally endowed with good body or maybe you have been very successful with your latest weight loss program. Many possibilities could be good additions to these maybes actually and your answer could be one of them

    But one of the foolproof ways to lose weight is the natural approach and this comes in various methods, depending on the person using them.

    Here are some information you could use when trying to lose weight the natural way:

    Eat your breakfast- Many people resort to lessening the frequency of their food consumption, thus resulting to starvation. Studies conducted have already proven that starvation and not eating during breakfast are not only helpful but could also end up with spree eating in the later parts of the day. Aside from not giving you the energy you needed to boost your morning and the succeeding hours, not eating your breakfast could also upset your metabolism which is a very unnecessary loss of advantage for weight loss.

    If you skip your meal, your body's metabolism will slow down to help you conserve energy. This is the body's natural response to starvation. After which, the body will automatically lockdown to shift to survival mode. This way, you will lose as less energy s the body would allow and mostly of the losses come from the muscle and the body fluids. This scenario leads you nowhere near to losing excess fats.

    Boost your metabolism- Metabolism is the body's mechanism to convert raw materials into energy. If one could manipulate this mechanism, one could actually control the usage of energy. Starving oneself would upset metabolism, as we have said a while back. This one should never skip a meal. Instead, a person wanting to lose weight naturally should boost his or her metabolism and one of the most effective ways is to regularize eating. It is best to eat five very light, healthy meals everyday. This way you could help increase your metabolism which yields to faster conversion of food energy. In the end, this would limit the incidence of fat storage.

    There are foods and habits that could boost your metabolism. Some of them include oatmeal, low-fat yogurt, hot peppers, grapefruit, citrus fruits, green tea, apples, pears, broccoli, strawberries, parsley, cranberries, and extracts like peppermint, ginger, and cinnamon.

    Drink eight glasses a day- As classic as this advice sounds, it is still one of the more effective ways to lose weight naturally. Aside from helping detoxifying the body into carry the nutrients into the bloodstream, water also helps curb appetite making you feel full enough as to consume lessens food during meals. It also hydrates the body which is very useful during strenuous exercises and water also promotes better digestion, something you really need when wanting to lose weight. And remember- your body is composed of 75% water, what should you replace with it?

    Don’t rely on magic bullets- Natural weight loss comprises only of methods that eliminate anything that are not natural. These include those products that have chemical substances that were laboratory produced. Thus, if you are strict with following a natural way of losing weight, you should keep in mind that you should refrain from using diet pills and weight loss supplements, unless of course if they are purely natural.

    Exercise, exercise and exercise some more- Of course when losing weight, you just can't rely on altering the food you consume or increasing the frequency of eating. You must put muscles to work, after all foods were made for energy with the possible exemption of aesthetic purposes, of course. You need to burn those fats using comprehensive exercise techniques that encompass everything helpful for losing weight.

    There are various types of exercises of course and you should take note which should be used for weight loss. Some of the exercises are targeted mainly for cardiovascular improvement and in increasing muscle density. If you need the combinations of certain types of exercises along with weight loss exercises then you must seek the advice of a professional and expert in the field.

    For more complete information on weight loss please go to: http://sayyestolosingweight.com/ http://www.losingweightdotcom.com/ http://www.drnathaliefiset.com

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

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    Friday, June 1, 2007

    Thousands Now increase metabolism Who Never Thought They Could ...With These 2 Proven Steps

    Metabolism

    Burning calories in food to produce energy is called metabolism. Between the ages of 30-40 your metabolism starts slowing down. Along with that, every ten years your body burns energy about 2 to 4 percent slower. Burning fewer calories causes more fat to be store. If you do nothing you become fatter and you begin feeling tired all the time. The add weight put more stress on you heart, knees, hips, and could raise you blood pressure.

    The older we get the more muscle we lose and fat is gained. Muscle burns a lot of energy, our energy needs goes down as we lose muscle, and our metabolism slows. A metabolic slowdown is our own doing. We do lose some muscle as we age, but our inactivity causes most of the muscle loss. We become less active the older we get, with that we lose lean muscle. With less lean muscle, less active, and getting older. Our metabolism slows to a crawl.

    What you can do about your Metabolism

    Aerobic Exercise and Resistance Training

    With exercise you can get your metabolism at a higher rate, so you burn calories long after you stop.

    You can increase your metabolism rate, through the use of aerobic workouts and resistance training.

    Muscles are the calorie burning engine that keeps you lean and healthy. The resting metabolic rate is based on your muscle mass. Simple the more muscles you have the more calories you burn. This will continue while resting or even sleeping. Person # 1 burns 1 calorie a minute and person # 2 burns 1.5 calories a minutes. Why? Because person # 2 has more muscle mass and you know muscles loves to eat calories.

    Resistance Training builds long lean muscles which reduces the amount of body fat. The Resistance Training person has on average an 18% higher base metabolic rate than an inactivity person. One who does aerobic is 13% higher. This example states being active makes you healthier and fit than someone who is inactive. The inactive person’s metabolism rate continues to a slow crawl, both the Resistance workout and aerobic increases.

    Aerobic workouts should be done for a least 45 minutes to 1 hour with 1 day on 1 day off. Resistance workouts are done on the off days with about 30 minute for each set.

    Changes Eating Habits

    Do not eat large meals; the body can only burn some many calories per meal. Eat small meals so the body can burn all the calories for energy and not store them as fat. Smaller meals means you eat more often lets say every 2-3 hours. No in between snacks, cut out junk food (empty calories), no sugar (turns directly into FAT), cut back on salt (retains body fluids), and no dairy products. Except for Fish and chicken eat all other meats in small portions at meals.

    Conclusion

    Simple to understand: 1. Eat right Eat less 2. Workout more.

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