Think Thin

1. What is my BMI and how do I calculate it

BMI means Body Mass Index. Healthy weight is defined as a BMI equal to or greater than 19 and less than 25 among all people aged 20 or over.

To determine body mass index, divide weight in kilograms 2.2 lbs.=1 kg by height in meters squared 39.4 ins.=1m.

For example, if you are 1.75 M tall and weigh 80 kg. , your BMI will be = 80/1.75X1.75 = 26.122, slightly overweight "obesity" is ofen defined as a BMI equal to or greater than 30, which approximates to 30 pounds of excess weight.

2. What are carbs, proteins, fats

Carbohydrates provide your body with its basic fuel, very much like a car engine and gasoline. Glucose goes directly into the cells, which convert it into the energy they need.

There are two types of carbohydrates:

Simple carbohydrates also called "sugars" on food package labels: glucose etc.

Complex carbohydrates "starches", made up of chains of glucose molecules, which is simply a way plants store glucose.

Starches can be found in great quantities in most grains wheat, corn, oats, rice and things like potatoes and plantains.

Your digestive system breaks a starch back down into its component glucose molecules so that the glucose can enter your bloodstream.

Carbohydrates provide cells with energy, proteins provide cells with the building material they need to grow and maintain their structure.

Protein can be found in both animal and vegetable foods. Most animal sources meat, milk, eggs provide "complete protein": they contain all of the essential amino acids.

Fats are also an important part of our diet. Many foods contain fat in different amounts. High-fat foods include dairy products like butter and cream as well as mayonnaise and oils.

There are two kinds of fats: saturated and unsaturated.

Fat is necessary because: the only way to get certain fat-soluble vitamins is to eat fat, your body has no way to make certain essential fats, so you must get them in your food.

Another reason is that fat is a good source of energy, in fact it contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary

3. What else does my body need

Mainly vitamins and minerals. These can be found in various foods, fruits, etc..It seems the "Standard Western Diet" is deficient in vitamins and minerals. This has led to the creation of vitamin and mineral supplements.

4. What are the dangers of being overweight too fat

When it gets to a certain level, overweight becomes "obesity", which has been described as "a serious, chronic disease that is known to reduce life span, increase disability and lead to many serious illnesses including diabetes, heart disease and stroke, cancer, osteoarthritis, sleep apnea, gall bladder disease, gout."

5. What exactly is Atkins diet

Dr. Atkins diet, first introduced in 1972, is strictly focused on limiting carbohydrate consumption.

That is why it is called a low-carb, high-protein diet or sometimes simply a low-carb diet, together with other diets such as South Beach Diet, Power Protein Diet etc...

Please read the end of the article and get still more valuable information on weight loss and nutrition at: http://www.health-beauty-wellness.com/10.htm

About The Author

A.M.Sall Say goodbye forever to all your Health, Beauty and Wellness problems! A.M.Sall invites you to cash in on his 30 years experience as a professional medical translator. http://www.health-beauty-wellness.com/10.htm

From the book Spider’s Big Catch Gary E. Anderson www.abciowa.com

Like many people, Ive decided I need to take off a little weight from the holidays—the holidays of six years ago. But Ive never dieted before, so being a conscientious kinda guy, I logged into my favorite web browser for some advice.

I found 3,978,158,342 sites offering help with losing a few pounds. In fact, I was so overwhelmed, I had to grab a sandwich before even tackling the search. As a public service, Ill try to encapsulate what I learned, although I may have gotten a little confused by some of the terminology.

Most of the sites spent considerable time talking about calories, so maybe we should start there. As far as I could make out, a calorie is defined as the amount of heat it takes to raise a gram of water from 58 degrees to 60 degrees Fahrenheit.

Immediately, that fact brought several questions to mind. First, who decided that Why 58 to 60 That’s not even hot enough to take a bath in! Next, if one calorie raises the temperature of water 2 degrees, and the human body is 90% water, why don’t millions of Americans boil over during the holidays, after consuming billions of calories at one sitting

That definition implies that a person should be able to eat a million calories a day, as long as he spaced them out, to avoid boiling over. You could eat, let your body cool back down, then eat a bunch more, and never gain any weight – it made sense to me.

That concept must be common knowledge to the world at large, which would explain why you so rarely see people boil over in public. But since I’m new to this dieting business, it came as exciting news for me.

It’s amazing how one fact like learning how calories are measured can make so many other things fall into place. Based on that knowledge, one could offer an explanation for one of the strangest mysteries affecting human beings -- spontaneous combustion. I’m willing to wager that if investigators carefully checked the area next to the easy chair where the victim had burst into flames, theyd find a half-eaten chocolate éclair or cream-filled doughnut. That last rush of calories was probably just what it took to send that poor persons body over the edge. The result A pile of ash, and a half-eaten bear claw.

Based on my research, here’s my recommendation: I call it my "Dont Boil Over" diet. You can eat all you want, as long as it doesn’t contain enough calories to push your temperature above 212 degrees Fahrenheit. And be careful not to drink too much hot stuff while you’re eating, since you never know when you might be going too far.

And one last caution: by all means, if you smell smoke, back off!

There you have it. Feel free to pass it on to your friends, especially those who’ve looked like they might be smoldering from time to time. Who knows You just might be saving them the embarrassment of bursting into flames at the next church potluck.

© Gary E. Anderson. All rights reserved.

About The Author

Gary Anderson is a freelance writer, editor, ghostwriter, and manuscript analyst, living on a small Iowa farm. He’s published more than 500 articles and four books. He’s also ghosted a dozen books, edited more than 30 full-length manuscripts, produced seven newsletters, and has done more than 800 manuscript reviews for various publishers around the nation. If you need writing or editing help, visit Gary’s website at www.abciowa.com. abciowa@alpinecom.net

By now, I am assuming your schedule is pretty hectic in preparation for the Holiday Festivities.

So its only inevitable that I ask of you to take a few moments to ponder on how you will handle the vast amounts of food involved with this holiday season. And to remind you not to forget about your personal health, goals and the purpose behind them.

As a gift I would like to share with you a few tried and true concepts on how to maintain or lose weight during this holiday season.

Thirteen years ago I became quite intrigued with the idea of LOSING WEIGHT DURING THE HOLIDAY SEASON. Even knowing the chances of finding success with this idea was highly slim I was nevertheless still intrigued.

Please note, When I refer to, LOSING WEIGHT DURING THE HOLIDAY SEASON I am NOT referring to: Avoiding family and friend get togethers, Avoiding all other meals to splurge during just the one dinner, Limiting my meals to five pounds of plain turkey and maybe a heaping tablespoon of mash potatoes or stuffing. Not trying to be sarcastic--just being truthful, Taking supplements or DIET pills of any kind.

Heres How I Found Success...

In the beginning, thirteen years ago, I simply began deciphering which foods I was going to eat for the holidays versus the foods I really needed to stay away from, like those scrumptious tasting butter rolls served at the beginning of dinner.

RESULTS: Weight loss didnt take place the first year. But I didnt gain weight either. What I really enjoyed was this preplanning approach especially the greater sense of feeling and being in control so I continued my efforts and after many years of enhancing this concept I created whats known as the Replace, Eliminate, Limit REL Theory.

REL

The REL Starts With REPLACING Foods. It Works Like This:

After making a mental note of the specific foods that may be available at the dinner table, start deciphering what foods to REPLACE and what foods to REPLACE them with.

Ask Yourself These Questions When Deciphering What Foods To Replace With What

~What foods can provide me with the same fullness yet without all the carbs TIP: The more creative you can be the better the results.

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~What FOODS would I be willing to settle for

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EXAMPLE:

~Would I be willing to REPLACE the potato salad major carbs with regular salad low in carbs --maybe I could put more croutons on my salad... more cheese... maybe even splurge with some good ole Ranch or honey french dressing on the top.

~Write a list of FOODS you would like to REPLACE:

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~After deciphering which foods to REPLACE, begin asking:

~Which foods should I ELIMINATE Certainly there must be ONE food TO ELIMINATE, Just for control purposes, if anything else.

~What Foods Would You Like to Potentially ELIMINATE Write them Down:

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~If you are new to the REL concept perhaps ELIMINATE just ONE of the heavy carb ladened foods: rolls, potatoes, rice, noodles, breaded foods, etc.

~What ONE Food would you like to ELIMINATE Write it down:

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~If you are a die hard REL user and/or want an awesome challenge then ELIMINATE ALL desserts and replace with fruits. OR perhaps ELIMINATE just one or two types of desserts; pumpkin pie, fruit pies, chocolate cakes, nut pies Pecan, etc. Its your choice.

NOTE: You can make your own rules too. For instance you may want to ELIMINATE all fruit pies and instead limit your desserts to sugar free fruit pies. Its your choice.

~If youre feeling challenged and want to consider ELIMINATING more than one food item what would those food items be Write them down:

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~And lastly, foods to LIMIT.

~When it comes to LIMITING foods simply acknowledge those foods that quickly fill you up more than others.

For Instance:

I am going to LIMIT the stuffing so I can enjoy more of Moms favorite Gooey Butter Cake

Or, I could probably just maybe LIMIT the cream peas and fill up on some of the scrumptious salad.

Or I could choose to LIMIT both stuffing and sweet potatoes so I could have both versus splurging on just the one.

~Know what foods you want to LIMIT Write them down.

~List of FOODS TO LIMIT:

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Who knows. I was once told I think too much. Maybe thats the reason why REL works so well;

Doing more thinking then eating---LOL

~CONCLUSION:

I find that when we walk into the holidays blindly or should I say without a plan we tend to find ourselves gaining weight. Even worse caught up on the sugar high. This can be avoided and in many cases weight loss can be a reality DURING THE HOLIDAYS. So the first goal is to have an REL PLAN.

Use the REL theory if you like--its pretty fun actually. You may even find yourself looking at the dinner table thinking maybe Ill REPLACE the green bean casserolle with the stuffing. No maybe Ill ELIMINATE the potatoes all together and instead treat myself to a small LIMITED piece of the scrumptious hot pecan pie.

THE REL Theory has been taken from the highly popular book---The Medium Carb Diet.

QUESTION:

Have you ever thought as to wonder why the REL works so well

ANSWER:

All to often, we only need a one second distraction to prevent us from acting on those last minute, sound good ideas.

Sure EVERYTHING looks good on the dinner table but if we have a focus... a plan... we tend not to reach for just anything and/or everything NOR splurge on those foods that are surely to put the weight on.

I know there is a lot of information this time around-- but I really want you to feel comfortable and complete this holiday season while managing your low carb regimen.

This REL thought process is generally all thats needed to prevent one from reaching out for all the fattening stuff.

RESULTS: REL has helped thousands of people succeed not just through the holiday seasons but every day of the year. Try just one of the ideas and I assure youll feel more in control and happier with self as you look at the up and coming New Year.

Robyne Arrow mailto:robyne@cookingwithflavors.com http://www.cookingwithflavors.com

With cookingwithflavors.com, youll discover how easy it is to: Learn how to create flavorful low carb meals, Learn how to create low caloric, low fat, low carb meals, Learn how to use everyday ingredients versus wayward, hard to find ingredients, Learn how to read the new food labels, Learn secrets to losing weight on low carb diets, Learn about the new MEDIUM CARB DIET, Learn how to entertain low carb guests, Hone your low carb cooking skills, Set realistic eating and healthy weight loss goals. Plus much more

About The Author

Robyne Arrow, a successful 23 year veteran of the Low Carb lifestyle is the author of eight books including Cooking Low Carb with Flavor and the popular Medium Carb Diet. She has helped thousands of individuals worlwide overcome the many hurdles to low carb lifestyles. http://cookingwithflavors.com.

NOTE: This article is one of the component parts of the 9-step WTA3 program contained in the ebook titled "The Action Path -Your Key to Success!" due out in 2005 at http://www.your-key-to-success.com/index_actionpath.html.

- Do you have a Burning Desire - Do you have a burning desire to lose weight and reduce your body fat to 10% Do you have a burning desire to get a flat, well-toned midsection Do you have a burning desire to increase your net worth to $500,000 Do you have a burning desire to improve your personal relationships Do you have a burning desire to start a business next year Do you have a burning desire to reduce your credit card debt

The key phrase is "Do you have a burning desire to...". We all have hopes, dreams, wants and wishes. Do you have a Burning Desire to make the right choices on a daily basis and take positive action steps toward your goals

Lets start with a common goal of reducing body fat or losing weight. While losing weight is a more common goal, reducing body fat to your bodys optimum level is the better route to take. For this illustration, imagine you had a personal goal of losing 10 lbs in 30 days. Because youre smart, you know that losing weight can be accomplished by taking in fewer calories than you burn. This is a law of nature and makes logical sense. Even though we are aware of this basic principle, losing weight continues to be a difficult goal for many people to accomplish. Now the question; do you really have a Burning Desire to lose 10 lbs in 30 days If youre like many, your answer is "...yes, I have a desire to lose weight..." but in reality you dont have a Burning Desire.

Another source for creating your own Burning Desire is a program from Tony Robbins titled, Get the Edge! You can see a product review of his program at http://www.your-key-to-success.com/product_gettheedge.html.

To further illustrate our day-to-day choices and the difference between a desire and a Burning Desire lets pretend that you are two days into your diet and youre at your favorite hamburger restaurant for your usual lunch. What are you going to choose from the menu What choice are you going to make

Will it be the usual double cheeseburger, large fries and a soft drink Will it be a double cheeseburger, small fries and a small soft drink Will it be a single burger, no small fries and a diet soft drink Will it be a burger no bun, small salad light dressing and water Will you leave your favorite hamburger restaurant and find a different place to eat

Most will order the usual lunch or might only cut down slightly. You might even justify it by convincing yourself that later in the day youll eat less, youll exercise more at the gym or you need all this food because you are starving. By choosing to order the usual lunch, youve made a choice to take action towards your goal of losing weight. Let me repeat in a slightly different way. By selecting the usual lunch, you have made a wrong choice to take a negative action towards your goal of losing weight. Every minute of every day you have the power, potential and intellect to make good choices that will help direct you to take positive actions towards meeting your goals. Will you succumb to a need for immediate gratification or can you delay it for a short period with your eye on the prize, of a larger, more gratifying long-term goal.

Was choosing the usual lunch the right choice for you to meet your goal of losing weight It probably wasnt the best choice, but only you can make the decision to make the right choice. Your decision to eat a high calorie lunch was probably based on a short-term craving and the need for immediate gratification. After the meal, youve met your short-term craving but youve moved farther away from your long-term goal of losing 10 lbs. You need to be aware that your day-to-day choices are often based on a superficial need to satisfy your immediate gratification. When short-term wins over long-term, it shows that your immediate gratification cravings have registered more votes in your brain. Your objective it to move the pendulum; make your long-term goals register more votes so you will automatically start taking more consistent and positive action steps. You need to create a Burning Desire to make long-term win over short-term.

Dont forget to check out the other examples, such as increasing your net worth, outlined in other chapters of this book. You can also check out a product review of Burn the Fat, Feed the Muscle at http://www.your-key-to-success.com/product_burnthefatfeedthemuscle.html.

Stop reading and take your first positive action step to create a Burning Desire. You can apply this technique to any goal. To make this exercise easier, use the form in the appendix section of this book.

List at least 6 reasons why you want to attain a weight loss goal or any other goal. List both the positive reasons I want to look good for the Caribbean vacation and the negative reasons I cant fit into my pants. Positive reasons are "What will I get if I attain this goal". Negative reasons are "What will happen if I dont attain this goal".

Next to each reason you listed above, write a short, visual description of that reason. Its important that you visualize your reasons. If one of your reasons is "...I cant fit into these pants...", describe this visualization as a picture with your stomach hanging over the edge of your belt or waistband. Make sure you complete this visualization description for each reason. As you go through this visualization process you may start thinking of more reasons - go ahead jot them down on your list.

Take 10-15 minutes and read your 6 or more reasons along with your visualization descriptions. Which one or two reasons trigger the most emotionally energized response

Take the top 1,2 or 3 emotionally energized reasons, write them down on a business card size piece of paper and place them in your wallet, purse, desk and/or car. For the next 3-5 days, take out this card and read the reasons and the visualization description out loud.

By the end of the 3-5 days, if you still get emotionally energized and excited; congratulations, you now have created your own Burning Desire.

What if this didnt work and youre not emotionally excited - what if you didnt create a Burning Desire. Your current goal has reverted back to a wish, a want, a dream or a hope. At this stage you have a few options. First, you should go back to step #1 and try this exercise again. Often during the first attempts, you may not have put enough time or energy into the process. Right now is the time to change for the better - take a positive action step and give it another chance. Second, if youve tried this exercise or other techniques and still cant seem to create a Burning Desire, than you may need to pick another goal, abandon the goal or change the goal. Changing the goal is not giving up; changing the goal is often one of the best ways to get yourself re-energized, motivated and excited about moving forward.

By taking these 5 steps to create a Burning Desire for each one of your goals large or small, you will make your goals much more attainable, you will start to consistently meet more of your goals and you will have more fun along the path to success. This technique can be used in other areas of your life such as your business career, your personal finances and your relationships. Other chapters in this book will provide the details on how to use this technique to succeed with more of your personal goals.

Authors Personal Note: I have successfully used this technique in the area of weight loss and have lost 10 lbs in 45 days, reduced my body fat by 3% and dropped from a 35-inch waist to a 32-inch waist. What was my Burning Desire I had about seven of them, but two created the most passion and drive.

First, was when my youngest son commented about how big my stomach was getting and that I looked out of shape. This comment was my negative reason that drove me to make a change. If I didnt attain this goal, I would continue to hear these comments . Second, I had a closet full of size 32 pants and was ready to go out a buy more tight-fitting 34 size pants. Since I personally dont like despise spending money on clothes, I created a visualization of all the money I would save by not having to buy another 3-4 pairs of pants. If I did attain this goal, I would have another $150 to do what I love most - invest.

My personal visualization for the first reason was a flat stomach instead of the love handles and no fat comments from my son. My visualization for the second reason was seeing $150 invested in 3 shares of a blue chip stock on my portfolio statement, instead of pants hanging in my closet. While my personal visualizations might not get you motivated, these visualizations created enough push, motivation and drive for me to change my dietary habits and eat right not necessarily less and exercise more often. Remember, each of you will have your own personal visualizations that will get you to take action.

It was the first time in my 40+ years that Ive ever wanted to lose weight and while it was difficult to make these dietary and exercise changes; I sacrificed my short-term immediate gratification needs for the benefit and success of my long-term weight loss goal. Not only did I receive gratification from meeting my weight loss goal, but I received even more gratification by knowing that I could make the appropriate day-to-day choices to minimize my short-term immediate gratification needs to meet a long-term, more gratifying goal. It was worth the efforts. Other personal success stories can be found throughout this book.

Its time for You to take Action!

What are you going to do right now to take one positive action step towards meeting one of your personal goals To get the momentum moving in your favor, you need to take immediate action. After reading this article, take the next 30 minutes to complete this 5-step process for one of your goals You dont have 30 minutes, take 5 minutes to start the process. The key is to take Action. You owe it to yourself to be successful and one key component for making your personal goals attainable, is to create your own personal Burning Desire. Start it now!

About The Author

For more information about this ebook, "The Action Path - Your Key to Success!", by Mike Matthews, please visit http://www.your-key-to-success.com/index_actionpath.html. Your-Key-to-Success.com provides a resource for articles, products and services to help you get motivated to take action and succeed with your goals in the areas of your personal finance, your business and your physical fitness. Remember - Dreams will determine what you want in life, Actions will determine what you get in life. Sign-up for our free newsletter at http://www.your-key-to-success.com/index_newsletter.html.

feedback@your-key-to-success.com

I learned about gaining weight when I heard the question of a skinny girl asking, "how does someone gain weight." First I came to surprise because gaining weight is not something that people want to have around you. On the other hand we hear that everyone is asking each other for tips on how to lose weight.

Weight Gaining

This article does not intend to provide the reader with good and healthy ways of gaining weight. The intention is informative and is raise an awareness about the fact of how many people are interested to gain weight.

I promised her that I will do research on how to gain weight and on gaining weight without hurting your health.

I was surprised to see that in this age when the majority around us are searching for various weight loss programs, there are so many who are looking for ways to gain weight.

The data provided by Overture.com shows that in May of 2004 the number of searches that were conducted for "gain weight" was 20514. 16810 searches were done by using the term "weight gain." Slightly differently, "gaining weigh," were searched 5621 times. This does not include the pregnancy category because that number is 4858.

The conclusion is that to our surprise there are many in various countries and cultures among us that are interested in weight gaining. eMaxHealth.com will attempt to bring more articles on this topic that would serve the weight gaining information needs of our readers.

Copyright 2004

About The Author

Armen Hareyan is the Publisher of http://www.eMaxHealth.com that publishes free health care articles on many subjects of human health.

All weight loss diets make you Fat

That’s right, because on all weight loss diets, you always gain it back, and usually with a few extra pounds as a bonus, so why diet

What’s the point in losing 20 Lbs, and gaining back 25

Are you fed up with being overweight, and sick and tired of going on diets

Why go through all the struggles of dieting, the starvation, the cravings, and the ultimate struggle with willpower, only to gain it all back

When you consider the damage this does to your health, its simply not worth it, however...

There is an easy answer, but first...

You must understand the Biggest Problem

Definitely, one of the biggest problems in weight control is the weight loss Industry!

Surprise!!!

They want you to “Fail”; otherwise they would have no more business, think about it.

If everybody lost the weight for good, the weight loss Industry would die overnight, so they want you to gain it all back, then they lay a “Guilt Trip” on you for not sticking to your diet or maintenance diet.

Sound familiar But...

Why should you feel guilty about not being able to stick to some totally unnatural starvation diet That doesn’t make any sense, but that’s what happens.

However most people never look at it that way, because they are so emotionally tied up with their own weight problem that they never look at it from the other side, from the Business point of view.

It’s Critical that you understand this.

So let me give you a simple example...

Suppose that you lived in a small Town which had no weight loss clinic but was big enough to support one, so you decided to go into the Business of Weight Loss. You do some Serious Research, and here’s what you find...

You have Two Options:

1. You can put together a good weight loss diet plan which loses the weight pretty quickly, and since everybody loses the weight by dieting, they are Guaranteed to gain it all back, so... You’ll have a very profitable Business for life, or...

2. You can teach everyone how to lose the weight permanently, and go out of Business within one to two years because everyone’s Slim now.

Which would you choose

Good question isn’t it You see the problem!

The reality is that the weight loss industry, just in the USA & Canada alone, is worth over $44 Billion per Year, and the failure rate is over 98%.

I Rest My Case!

One of the main reasons for that, is that all weight loss clinics give you a diet to follow, no exceptions. It doesn’t matter if the weight loss diet is a meal plan, meal replacements, fasting drinks, diet pills, or whatever, the reality is...

The faster you lose the weight by following any kind of weight loss diet...

The faster you will regain all the weight

That’s reality!

Until you can accept that, you are only playing games with your own mind. The reason is quite simple, because...

Every single weight loss diet, “slows down your metabolism”, NO EXCEPTIONS!

Every weight loss Clinic would have you believe that it’s only a matter of finding the right weight loss diet for you theirs of course.

Here’s The Secret

If depriving yourself of food weight loss diets, causes long term weight gain, then...

Adding food to your diet will cause long term weight loss!!! THAT’S RIGHT!

It works every time, however...

It has to be the right food. In our free weight loss program, our students keep on eating what they like and we actually add real food to their diet, and we help them to easily change...

Not so much what they eat, but how they eat, and...

It works “every time”

Actually, we only have one Major Rule:

NO DIETING WHATSOEVER!

Instead of putting the “Focus” on destroying the metabolism with weight loss diets, we focus on...

Rebuilding the metabolism and the fat begins to melt away. That’s the only answer you know. It’s quite easy once you know the Secrets.

I realize that’s hard to believe, but how many people do you know who went on a weight loss diet, and “Kept it off”, again...

I rest my case!

The most important thing here is for you to inform yourself, and please realize that over 98% of everything that you think you know about weight loss, was taught to you either directly or indirectly by “The weight loss diet Industry”...

And now we both know what their Motivation is: “To Keep You Fat”, so that you keep coming back year after year, and giving them your hard earned money.

Make up your Mind to not get Scammed anymore.

I hope that I’ve helped in some small way, to guide you on the right path to slimming down for Life.

Have a Great Life!

About The Author

Armand Dupuis is a Personal Trainer, Lecturer, Teacher, and permanent weight loss specialist, who has been a Serious Researcher into Human Consciousness for half a Century. As Founder of The Slim America Weight Loss Project, Mr. Dupuis has presently specialized his Teachings, into a powerful permanent Weight Loss System, and Information is available on his Web Site.

adult-teen-weight-loss.com

armand@adult-teen-weight-loss.com

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesnt rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

About The Author

Steve Li is the webmaster of http://weightlose.yourbestchoices.com.

You can read more articles like this by subscribing to his twice-weekly Newsletter. Send a blank email to: mailto:weightlose@yourbestchoices.com and get a free ebook “The Power of Positive Habits” as welcome gift.

stevelkw@hotmail.com

The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones - everywhere. No pain no gain, right Wrong. Instead, replace the word "exercise" with "activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each persons health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing. Even if you cant get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action Visit http://www.idealbodyfitness.com for more info. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.

About The Author

Richard Rigor is the author of "The Ideal Body Fat Loss Guide." www.theidealbody.net - Publishers can get new content each and every month > www.theidealbody.net/content.php

Today, Ive learned some great news and I’m shouting it from the rooftops! Hear Ye! Hear Ye! According to new research, you can prevent cancer and lose weight: both at the same time! What’s more It’s easy! Easy, that is, if you are willing to make just a few lifestyle adjustments You are willing, arent you.

Here’s the skinny: In her new book titled: “The Body Restoration Plan,” Dr. Paula Baillie-Hamilton tells us, ingesting chemicals - the bad ones that cause cancer and illness – will also prevent weight loss. Yes, youve heard me correctly. And here’s just one reason the accusation makes perfect sense: If farmers are using hormones to plump up cattle for farming, this plumping up can wind up you-know-where!

What I’ll attempt to do in this article, then, is weave together both this newfound weight-loss information with the ongoing cancer prevention study of Dr. Samuel Epstein, Chairman of the Cancer Prevention Coalition Check out his cancer report through the link in Step One, below. What follows are the preventative measures Ive created with this insight. See if you can use this simple action plan in effort to adjust your lifestyle, keep you body free of toxins and induce or maintain weight loss.

Step One: Get Informed

The first step in your action plan: Inform yourself. Get the big picture. To stay on top of the latest research and prevention recommendations, visit the Cancer Prevention Coalition’s website. Check them out at: http://www.preventcancer.com

Here, you will also find the Dr. Samuel S. Epstein, M.D. “The How To Stop Cancer Before It Starts Campaign,” 66-page report. Dr. Epstein is the chairman for the Cancer Prevention Coalition and is dedicated to keeping the public informed on the latest issues.

Step Two: Police Your Job

It may take a little effort to keep your workplace honest and hazard free. Here are a couple ideas: If you are working in manufacturing, check with the National Institute for Occupational Safety and Health NIOSH. Be sure your company complies with all anti-hazard requirements. Here’s their site: http://www.cdc.gov/niosh/homepage.html Also, check out the Occupational Safety and Health Administration OSHA: http://www.osha.gov publications to be sure your company is in compliance.

All offices and workplaces especially ones dealing with hazardous substances and volatile chemicals should aim to create a safety group assembled of employees. If your company doesn’t have one, talk to your supervisor about forming a safety group. Demand excellence and safety in your workplace. Again, review the OSHA standards and aim to comply.

Also, if you are looking for a job, check out the company track record. Be sure to check up on any health issues or cancer incidences before you accept the position.

Step Three: Police Your Lifestyle

There are several, obvious ways to clean up your own atmosphere and make it safe from cancer causing agents. Here are just a couple lifestyle changes to pay closer attention to:

If you smoke: Quit, period! If you are finding it difficult to quit, however, employ some extra help. In many states non-smoking laws are helping but, if you’re still having a difficult kicking the habit, check out your local Smoke Enders. Log on to the Smoke Enders website to find a group nearest you: http://www.smokenders.com

If you are a drinker, use alcohol in moderation. Although there is no substantial proof that alcohol causes cancer, heavy drinking can increase your risk.

Step Four: Police Your Diet:

In the same way that moderate drinking is safer than indulging, be aware of your overuse of high fat and high calorie food sources.

Most sources suggest a diet low in fat and high in fiber to protect your body against disease. Make small changes: aim to replace high sugar foods with increased portions of beans, grains, fruits and vegetables Remember: rinse all fruits and vegetables before consumption.

Also, decrease large portions of dairy, red meat and animal fat. Replace them with protein sources from fish and poultry. For and excellent, preventative diet program check out “Eat To Beat Cancer,” by J. Robert Hatherill, Ph.D.

Finally, be aware of the water you are drinking. There are some great carbon filtration systems that can be attached to your water source or externally to filter your water. According to Elson M. Haas, M.D. in his book “Staying Healthy With Nutrition,” solid carbon block systems are superior.

Step Five: Police What You are Buying

When purchasing products for personal use, here are a few guidelines to consider: Drugs —- Read package inserts and check for any references to cancer. If you find something questionable, weigh your options; search for alternative methods.

Cosmetics —- Make every effort not to buy products with “Warning” messages. If the label says the safety of the product has not been determined, look for products which use natural ingredients and are free from synthetics.

Consumer Products -- Aim to avoid purchasing aerosol sprays; they will often cause you to inhale a higher than normal concentration of chemicals.

Pesticides -- If you use them, be aware that many pesticides are carcinogenic. Ask the retail store or company about biological friendly alternatives.

Cleaning agents -- Always check product labels. If there are “Warnings” listed, opt for something safer. Always check your shopping list against the current edition of the “Safe Shopper’s Bible,” written by David Steinman and Samuel S. Epstein, M.D., before making your purchases.

Step Six: Police Your Family History & Other Sources of Exposure

Does you family have a history of cancer Early detection methods will often prevent you from big trouble. For women: a yearly pap smear and pelvic exam will often detect early signs of uterine or cervical cancers. Also, aim for a monthly breast self-exam.

Men and women: Ask your doctor for recommendations on colon exams, and Men: ask your doctor for recommendations on PSA testing. Also, keep your eyes peeled for new preventative strategies and get as much information as you can about them.

Always check your skin for any odd looking lesions; make it a habit to take a quick overall scan of your body, frequently. Also, aim to avoid UV lamps and over exposure to the sun. As often as possible wear a sunscreen, Dr. Epstein suggests one containing para-aminobenzoic acid. And, if you work outside, be sure to wear zinc oxide on your lips and nose.

With just a few hours of time, and these few simple steps, you could be extending your life and maintaining your waistline, to boot. It’s well worth the effort! After all, in the words of Hippocrates himself, “Prayer indeed is good, but while calling on the gods a man should himself lend a hand.”

References:

The Center for Disease Control and Prevention, online: http://www.cdc.gov.

Epstein, M.D., Samuel S. “The Politics Of Cancer Revisited,” 1998.

Haas, M.D., Elson M. “Staying Healthy With Nutrition,” 1992.

Hatherill, Ph.D., Robert J. “Eat To Beat Cancer,” 1998.

About The Author

Laura Turner is a writer and author. She publishes the bi-weekly New Body News and Wellness Letter, The Online Magazine Healthy People Read. http://www.new-body-news.com Her latest book: Spiritual Fitness: The 7-Steps to Living Well is currently available. Learn more here: http://www.new-body-news.com/Spiritual_Fitness.htm.

The overweight and obesity epidemic is a worldwide problem. There are no official statistics for spending on diet products, but estimates vary from $40 to $100 billion in the US alone, much of that on scams and fad diets that promise the impossible.

Research shows that 95% of people who have lost weight find that they regain it back when they return to their normal eating habits.

According to the Center for Disease Controls Chronic Disease Center, in 1991 in the United States, only four states had an obesity prevalence of 15 percent to 19 percent. In 2003, 15 states had an obesity prevalence of 15 to 19 percent, 31 states had an obesity prevalence of 20 to 24 percent, and four states had a prevalence of 25 percent or more.

Major medical problems associated with obesity include gallbladder disease, high blood pressure, high blood cholesterol, diabetes, and osteoarthritis.

If that isnt incentive enough to lose that excess weight statistics show that overweight people are usually given lower paying jobs, get lower salaries, receive little in raises, and are, as a whole, looked down upon by 40 percent of fellow employees and employers.

In 2002 The American Heart Association reported that more than 10 percent of US children ages 2 to 5 are overweight. That is up from 7 percent in 1994. The situation is probably even worse now, said Dr. Robert H. Eckel, president-elect of the heart association and professor of medicine at the University of Colorado.

The obesity problem among children has increased with school-age children as well. Four million children ages 6 to 11 and 5.3 million in age group 12 to 19 have increased by 75 percent from 1991.

Food habits adopted in childhood can be hard to change. As a result hypertension and high cholesterol leading to heart disease, strokes, and diabetes are going to become the nations top health problem with people of all ages within 10 to 30 years. These are ailments that usually afflict the middle age to elderly population. More than a million new cases of diabetes are already being diagnosed each year, says the American Diabetic Association.

Nearly 30 percent of American adults are overweight and another 30 percent are obese, according to University of Minnesota researchers. Obesity is usually described as a weight 20 percent greater than the persons desirable weight.

A study by the Obstetrics and Gynecology department at the Fred Hutchinson Cancer Research Center in Seattle revealed that 60% of overweight women, and 70% of obese women, are likely to become pregnant while taking the pill. The researchers suggest that a higher metabolism is the reason, causing the medication to be effective for a shorter length of time. Or, that the drug interacts with the bodys hormones in a way that the drug becomes trapped in the body fat instead of circulating in the bloodstream.

Studies with obese pregnant women show they are 50% more likely to die during pregnancy than those of normal weight. Complications such as miscarriage, gestational diabetes, hypertension, pre-eclampsia, pre-term labor, and stillbirth are also more common. Preliminary evidence shows that babies are also adversely affected, and are more likely to be obese themselves in later life.

Fast foods: Studies show that people who frequent fast food outlets twice a week or more gained 36 pounds over the course of 15 years compared to 26 pounds for those that frequented them once a week or less.

A major factor for the obesity crisis is a sedentary lifestyle, not enough exercise, and the eating of high calorie fast foods in place of nutritious natural food products.

Fast food is designed to promote consumption of the maximum number of calories in the minimum amount of time. This upsets the bodys normal metabolism. One solution is to eat smaller, more nutritious, meals more frequently throughout the day.

Physical activity reduces the effects of being overweight, but healthy eating habits have to be followed to prevent disease associated with poor nutrition according to an expert of nutrition and epidemiology at the Harvard School of Public Health.

The new diet guidelines set by the Health and Human Services and the U.S. Department of Agriculture is basically a balanced diet and good old fashioned exercise. They stress more fruits, vegetables, whole grains and limit fats, sugar, alcohol, and salt.

Many supermarkets are open 24 hours a day making a choice of healthy food available at all times.

For more tips on how to lose weight safely see The Secret to Weight Loss at: http://www.apluswriting.net/diettips/diettips.htm

Copyright: 2005 Marilyn Pokorney

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About The Author

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Experts say obesity will overtake smoking as the biggest health problem of the decade. They are predicting a quarter of the population will be suffering from weight related diabetes by 2013.

Doctors have coined the phrase “diabesity” to describe the condition, which is affecting a rising number of chronically overweight adults and children.

In Australia researchers say 4 out of 10 children will be overweight within ten years. They said the proportion of children who are overweight is growing by at least one per cent a year.The average weight of Australian adults has increased five per cent in the past decade to 74.3kg according to the Australian Bureau of Statistics report. More than half 58% of all men and 42% of women are overweight.

It would seem that many adults underestimate the severity of their own weight problems. “They don’t recognize they’re in the obese level, so of course they don’t recognize they’re child is overweight”, one researcher said. “It’s very hard to educate people who maybe don’t see it or don’t want to change.”

Children as young as six are being treated for mature-onset diabetes, a condition once confined to overweight adults in their 40’s.

Fatty diets and lack of exercise have also seen 10 year olds treated with cardio-vascular disease.

These children could have complications such as eye, kidney, circulation and heart problems by the time they’re 20. The message needs to be put across to parents to encourage more physical activity and not let their kids sit in front of the computer or TV.

FAT FACTS

Obesity costs countries billions of dollars a year.

Obese people lose, on average, six or seven years of life.

A cup of whole milk contains 8g of fat. Skim milk has 0.5grams.

Obesity makes children so unhealthy and miserable that their quality of life is worse than children having chemotherapy to treat cancer.

A meat pie contains the equivalent of 6 teaspoons of fat.

A Big Mac gives you just under 25% of your daily intake of kilojoules in one snack.

A can of soft drink contains 9-10 teaspoons of sugar.

Obese children are 27 times more likely to get diabetes and their chances of heart disease are doubled.

Check you BMI Body Mass Index today to see what category you fall into at: http://slim-n-trim.org/refid=artcit-30495

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You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

About The Author

Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/refid=artcit-30495 ezybucks4u@hotmail.com

Both men and women around the world are becoming fatter and its partly because of our modern lifestyle, too much fatty food and too little exercise. Some people say, Why should it matter if Im overweight as long as I feel okay But being overweight does matter because it increases the risk of health problems such as heart disease, stroke, diabetes and some cancers. Being at a healthy weight on the other hand, can help lower blood pressure, make you feel better and give you more energy. If you need to lose some weight, heres some good advice from the National Heart Foundation.

Change your eating habits gradually

Everyone knows that losing weight partly involves cutting down on foods which contain a lot of fat. But this doesnt mean you have to change your eating habits overnight. Youre more likely to make permanent changes to your diet if you make them gradually. Allow two weeks to stop eating biscuits with tea or coffee, for instance. When youre comfortable with this change, make another such as using less butter or margarine on bread, or switching to using low fat milk.

Remember you dont have to exercise strenuously

The secret of successful weight control is a combination of sensible eating and regular exercise. Aim for 30 minutes at least four times a week. You dont have to do 30 minutes all at once. Its okay to do ten minutes exercise three times a day. Walking, swimming and cycling are good.

Dont expect to lose weight quickly

Its quite common to lose weight one week and then lose none the next week. If you are exercising, you may find your weight doesnt drop at all. This is because your body is gaining more muscle which weighs more than fat. Youll still continue to lose fat and tone up, even if the scales dont show any weight loss. The way your clothes fit is a better guide to weight loss than weighing yourself all the time. As long as you are keeping to your plan of regular exercise and less fatty food, periods of no weight loss dont usually last more than two weeks.

Eating to lose weight

Fruit, vegetables, beans and lentils are the foods to eat most of every day. By filling up with these healthy, satisfying foods, youll be less likely to want fatty snacks. You need only moderate amounts of meat, poultry, fish, nuts, seeds, dairy products. A moderate serve of meat, poultry or fish takes up about one quarter of your plate. If you eat dairy foods, choose reduced or low fat varieties. Use only small amounts of margarine, fat reduced spreads, butter, lard and cooking oils. Drink only a little alcohol.

Reducing fat in your meals

Trim all fat from meat and remove fat and skin from poultry before cooking. Use low fat cooking methods such as grilling, steaming, baking, stir-frying in as little oil as possible, microwaving or using non-stick frying pans. Avoid fried or deep fried foods. Let soups, casseroles and curries cool - this makes the fat harden on top so you can remove it before reheating. Snack on fresh fruit but limit cakes, biscuits, pastries, chocolate and packet snack foods.

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You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

About The Author

Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/refid=artcit-30495 ezybucks4u@hotmail.com

All throughout my childhood and teenage years I watched helplessly as my mother tried every fad diet under the sun. I recall one time she ate boiled cabbage and nothing else for a whole week. I felt my mothers’ frustration and misery but I could not understand why it was so difficult for her to lose weight and keep it off – until that is I became a weight loss coach.

For the past two years I have been assisting people to achieve their ideal weight and in this time I have experienced what contributes to a successful weight loss story.

Get serious

It all starts with you and how serious you are. The key to successful weight loss is dependent on your level of commitment. How would you rate your seriousness on a scale of 1 – 10 10 being deadly serious

Staying motivated

Always keep the end in mind! Write down all of the reasons why you are motivated to lose weight now. Record these reasons on a piece of card that can be kept in your wallet or purse. Each morning and before going to bed remind yourself by reading aloud why you are motivated to lose weight.

Facing challenges

Every day you are likely to face challenges which can disrupt your focus and get in the way of your weight loss goals. Write down all of the challenges that you know have made losing weight hard for you in the past because this will help you to develop a better strategy this time. Three common challenges are lack of results, boredom and lack of support from spouse, family and friends.

Safe and effective

When choosing a weight control program I would recommend looking for the following:

Balanced nutritious

Provides you with balanced nutritious meals

Teaches you about better eating habits

Choose a weight control program that teaches you how to maintain your weighr t once you have reached your goal.

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You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

About The Author

Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/refid=artcit-30495 ezybucks4u@hotmail.com

Are you exercising for long periods of time to try to burn fat If you’re like most people you probably are, but there is a better, more efficient way. It’s called “high intensity interval training” HIIT and lately it has started to become pretty famous for its obvious health benefits.

-So, just how do you perform HIIT

Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport swimming, cycling, running. Try to keep the bursts of speed at around 90%-100% of max effort.

Here is a sample HIIT routine:

Sprint 20 Seconds

Rest 10 Seconds

Repeat 4-8 Times

Or

Sprint 15 Seconds

Rest 5 Seconds

Repeat 4-6 Times

These are just samples, you can change it however you want you could even use distance instead of time. Remember though, HIIT is based around the concept of fast bursts of work. Also, to continually challenge yourself and also to continually make progress you should increase the level of effort required. You could add extra sprint cycles to the routine, shorten the rest periods, lengthen the sprint periods, try to run farther in the set amount of time, or if you are going for distance instead of time, try to complete the distance in a shorter amount of time. When starting out on your HIIT routine, don’t kill yourself the first time though. You may have to work your way up, don’t be afraid to start out at a low intensity with low sprint times and high rest times.

-What Are the Benefits of HIIT

--Major Increase in Fat Loss

In a study done by Tremblay and other authors, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio like jogging or bicycling for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less! 1

--Increased Lactic Acid Threshold

Lactic acid is that burning sensation you feel when you work a muscle really hard. Lactic acid is a byproduct of the processes your body uses to make your muscles work. When too much lactic acid accumulates in the muscles, the muscles become fatigued. You’re lactic acid threshold is how fast your body can remove the lactic acid in your muscles. When your body can remove lactic acid more efficiently, then you can work the muscles at a higher intensity for a longer period of time before they become fatigued.

--Shorter Workouts

I don’t know about you, but I definitely would rather crank it up a notch and exercise for 4-8 minutes in comparison to staring at the wall in the local gym for 30 minutes to an hour jogging…or performing any other slow, and somewhat boring type of cardio.

-So why does HIIT burn more fat than regular moderate intensity cardio, like jogging

To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. These calories are being burned because your body must recover from the HIIT workout you just exposed it to the details as to why exactly this happens are pretty complicated, and would take a long time to explain, so I’ll spare you. Just understand that after the workout, not during the workout, is when the fat is being burnt.

HIIT offers people an extremely effective and, as shown by the study done by Tremblay and other authors, a very fast way to eliminate fat. In addition to this, it can increase your muscle’s resistance to fatigue. Although, probably the best part about this type of training is that you no longer have to spend 30 minutes to an hour at your gym jogging away your life on the treadmill.

Heres a tip: Personally, I enjoy listening to some type of fast paced music while performing an HIIT workout. Doing this can really increase the intensity of your workout, and similarly, the productivity of it as well. Some type of MP3 player usually works best because they dont jiggle around very much.

If you decide to take up HIIT training you may want to check it out with your doctor first. This type of training is incredibly effective, but it is also very intense.

Want to learn more fitness tips like this one Want to know which supplements work the best and why

Visit http://www.weight-loss-resources.com

References:

1 Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.

Disclaimer: The information in this article has been provided for educational purposes only. The information contained in this article should not be used to diagnose or treat any illness, metabolic disorder, disease, or health problem. Use of the information contained in this article is at the sole choice and risk of the reader. The author of this article assumes no liability in the event any type of injury or death occurs because of the use of the information provided in this article. Always consult your physician or health care provider before performing any type of exercise routine.

About The Author

Nathan Latvaitis: An avid fitness researcher - helping other people realize their goals through knowledge. If you want to gain more knowledge there is an abudance of it at my website: http://www.weight-loss-resources.com. You can find more useful weight loss tips, articles, product reviews, book reviews, and more at http://www.weight-loss-resources.com. In addition, a weight loss newsletter along with a free report, "Top 10 Weight Loss Mistakes", is offered at http://www.weight-loss-resources.com.

"Forget the complex diets, weight loss is about intelligent and committed effort."

Focus your meals around lean sources of protein such as: white chicken and turkey meat, lean cuts of beef, egg whites, tuna and other fish, etc.

Dont be afraid of all fats. Weve been brainwashed into thinking that all forms of fat in the diet are unhealthy and can lead to excess bodyfat. This simply isnt true. In fact, your body needs fat in order to burn fat, otherwise it will shift into preservation mode and attempt to maintain existing fat stores. Its true that you should watch your intake of saturated fat, but taking in so-called "good" fats ie: those found in nuts, olive oil, flax seed, fish oils, etc. can have a very positive effect on weightloss and overall health.

Move your carbohydrate intake away from foods that spike a high insulin response in the body to foods that offer more quality fuel for long-lasting energy. To simplify, try to limit your intake of processed carbs like breads, pastas, refined sugar products, etc.; instead, eat more unprocessed carbs like fruits and vegetables. If it comes in a box crackers, cereal, pasta, cookies, forget it or at least only eat it in moderation. In fact, if theres one thing you can do that will have a significant, positive, and lasting effect on your health and bodyfat percentages, its shifting your carbohydrate intake away from processed foods and towards natural fruits and vegetables.

Compare the most popular FAT BURNERS available at www.hsfvitamins.com

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"While there are no real magic pills, shortcuts or hidden-secrets to dropping excess fat, Ive found that there are a few simple things you should remember that can help a lot."

While there are no real magic pills, shortcuts or hidden-secrets to dropping excess fat, Ive found that there are a few simple things you should remember that can help a lot.

Make the time to train, eat, and supplement properly. If this is a priority in your life, then treat it as one. Leave the excuses to someone else.

Use variation in all aspects of your program training, diet, and supplementation both to keep things fresh for you mentally and to prevent your body from adjusting and plateauing.

Set realistic long-term and short-term goals for yourself. Make them concrete by writing them down and reminding yourself of them daily.

Chart your course in detail. Its not enough to say I want to lose 20 lbs. in the next 12 weeks. You need to address what you need to do each month, each week, each day to help you get there.

Remember that on a very basic level dropping fat and staying healthy is a relatively simple proposition. It’s not about taking pills. Those that are successful at it are those who want it more than they want to eat poorly or live an inactive lifestyle. It may sound harsh but theres a lot of truth there.

Do it for yourself and no one else. Being unselfish in life is a wonderful thing, but getting your body fit and healthy is a gift you can and should give yourself.

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About The Author

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I remember back in my senior year of high school - my best friend since 5th grade was living in France. He wrote that they didnt like Americans much. "They think were all fat," he said. With his own skinny frame, of course, he confounded their belief.

But, he added a funny, or perhaps ironic capstone to the issue. "I went to a store, and they were selling statues of these fat people, and, at the base of each one was written, American."

Obesity is not only an American problem. According to the World Health Organization WHO, its a global problem. They call it globesity. Parodoxically, their understanding of this problem began with their original mission to eliminate hunger and malnutrition. We live in a world where many have nothing to eat, and many eat too much. From 1995 to 2000, the number of obese adults worldwide mushroomed from 200 million to 300 million. Thats a 50% increase in just 5 years!

What is Obesity, and What is Overweight

Overweight means an excess of body weight. This excess weight may be muscle, bone, fat, and/or body water. Obesity refers specifically to an abnormally high proportion of body fat. You can be overweight without being obese - for example, a bodybuilder or other highly-muscled athlete. But many people who are overweight are also obese.The main way to determine whether you are overweight or obese is with the body mass index BMI. It doesnt directly measure body fat, and its not gender specific, but it does give you a pretty reliable estimation.

To find your BMI, divide your weight in kilograms by your height in meters squared. Yep, for the math-challenged, thats complex, so Ill give you a website that will figure it out for you, the National Institutes of Health BMI calculator http://www.nhlbisupport.com/bmi/. This will very quickly tell you if you are normal, overweight, or obese, and it does all the calculating and metric conversions for you!

Overweight is defined as a BMI above 25 including those above 30 BMI, too, and obese is a BMI above 30. So, all obese people are overweight, but not all overweight people are obese.

The Obesity Epidemic

Obesity isnt just about not feeling good or having trouble getting dates…

It leads to more than 300,000 premature deaths each year in the United States. 90,000 are preventable cancer deaths. CDC

Severely obese men die 13 years sooner than men of normal weight JAMA.

As a killer in America, obesity is second only to tobacco. CDC

The Weight Loss Industry

Spending: Americans spend between $40-50 billion per year to lose weight.

Results: I havent seen any recent news that Americans are getting any thinner - have you

Conclusion: What people are doing isnt working. If we want different results, we have to try a different solution.

Acupuncture Weight Loss: Fantasy, or Fact

Fantasy or Fact As a well-trained and fairly conservative Chinese medicine practitioner, I had assumed that acupuncture for weight loss was a marketing fad and a patient fantasy.

Evidence: But while researching my upcoming book Chinese Medicine: A Practical Guide to Optimal Healing, I found some surprisingly positive information that changed my mind.

Chinese Medicines Collective Clinical Data on Acupuncture Weight Loss

Chinese Medicine has thousands of years of clinical experience. This collective data not as convincing as randomized controlled trials are, but it does contain truth - its imperfect but still valid and important.

A U.S. government study in the 80s concluded that 85% of western medicine is based on clinical experience, not on research. Office of Technology Assessment of the Congress of the United States, The Impact of Randomized Controlled Trials on Health Policy and Medical Practice, Background Paper OTA-BP-H-22. Also see Michael Millensons book, Demanding Medical Excellence

There is good Chinese Medicine research in Taiwan, Australia, and Europe that gets ignored by American scientists and media. Much research in Chinese has not even been translated into English.

Seven Studies of Acupuncture for Weight Loss

How it works: By enhancing the function of two neuroendocrine pathways that regulate many bodily processes, including metabolism.

What it does:

Lowers body weight, body fat, insulin levels, and lipid levels in the blood

Decreases excessive appetite and makes it easier to satisfy your hunger with less food.

Decreases menopausal weight gain

In one study, acupuncture took off 10 pounds in 2 months - that translates to 60 lbs in a year!

Combined with diet control, and aerobic counseling it not only takes off the pounds and body fat, but keeps them off, especially if youre diligent with their exercise.

See references at end of article for the research

Ephedra misuse and mislegislation

Ephedra is a Chinese herb for colds and coughs. It has been misused to increase metabolism, and this misuse has caused numerous deaths. As a result, the FDA is considering a total ban on ephedra products. We can blame two major things:

Supplement companies that care more about your money than your health no, not all of them are that way, but some of them are, especially the ones that market weight loss formulations.

The idea that you can medicate yourself safely with herbs - self-medication of any kind is risky. Self-medication with herbs is off the radar, and people generally think they can do it safely. The ephedra debacle is an example of how dangerous it can be.

Traditionally, Chinese herbs are given in formulas not singly, which is safer and more personalized. Theyre prescribed by a Chinese medicine practitioner who diagnoses your specific imbalances first. Ephedra would never be given for weight loss, but only for certain kinds of colds and coughs, and only to people whose bodys can handle it.

No traditional Chinese herbs should be outlawed without allowing Chinese medical practitioners to continue to use them traditionally.

Food Cravings

Problem #1 Enzyme Deficiency: The foods you crave depending on your personal imbalances. Modern digestive science explains that when your body cant digest a food, you crave more of it - youre not getting what you need from it. This lead to a cycle of craving and overeating the exact food you cant digest.

Problem #2 Low Blood Sugar: Another vicious cycle happens when you cant digest complex carbs, so your blood sugar is low, so you eat simple carbs that raise your blood sugar which raises insulin, which lowers your blood sugar again, and your stuck eating donuts and feeling horrible.

Solution: Enzymes I recommend various enzyme formulations from a company called Transformations and Chinese herbal formulas can help you digest your food and break both of these cycles

Weight can be lost safely if done slowly and naturally.

You can lose up to 2 lbs per week without gaining it back. That means you could lose 104 lbs this year and keep it off!

Positive change is like stretching a rubber band- if you stretch too far too fast, it breaks or snaps back on you.

So avoid the temptation to take an easy solution like ephedra or citrus aurantium both misused Chinese herbs, because youll gain the weight back, and youre risking heart problems and stroke.

5 Things to Do Right Now

To Lose 10 Pounds Within 2 Months

And Keep Them Off:

Avoid heavily marketed supplements - instead, see a professional trained herbalist acupuncturist - its safer and more effective - my preference would be a Chinese medicine practitioner, but some very well-educated western herbalists are good too.

Acupuncture Weight Loss: See an acupuncturist/chinese herbalist - Get acupuncture once to three times per week to SAFELY regulate your metabolism and hunger-satisfaction. Your acupuncturist can also get you the herbs that will balance your digestion and cravings - and based on your Chinese pattern diagnosis, they can also give you personalized diet advice. Herbs and enzymes specific formulations from the enzyme company, Transformations can eliminate your food cravings.

Develop a plan and goals with your acupuncturist and aerobics instructor- make it realistic, and stick to it. If you mess up, dont beat yourself up, just get back on track as soon as you can. Any progress is better than none at all.

Eat less, exercise more - Eat a low fat diet, and dont miss breakfast! Weigh yourself regularly, and exercise an hour a day. Start by walking a few minutes each day, or take the stairs at work. Dont overdo it! Remember the rubber band. In fact, you may want to wear a rubber band on your wrist to remind yourself to make changes slowly. Get some aerobic exercise help- a public class, or private aerobic counseling.

Join a support group like Weight Watchers or Overeaters Anonymous. Theres nothing like positive friends to encourage you and keep you on track. OA members say that this spiritual program of action has changed the way they relate to food.

References and Resources

Office of Technology Assessment of the Congress of the United States, The Impact of Randomized Controlled Trials on Health Policy and Medical Practice, Background Paper OTA-BP-H-22.

Michael Millensons book, Demanding Medical Excellence

Effect of acupuncture on weight loss evaluated by adrenal function. Journal of Traditional Chinese Medicine, 1993 Sep, 133:169-73.

Wozniak, P., Oszukowski, P., Stachowiak, G., and Szyllo, K. [The effectiveness of low-calorie diet or diet with acupuncture treatment in obese peri- and postmenopausal women] in Polish. Ginekol.Pol. Vol.74 Issue 2 pp. 102-107. 2003

Acupuncture on Spleen, Stomach, and Ren Mai Channel Points for the Treatment of Stomach & Intestinal Replete Heat Pattern Simple Obesity. Abstracted & translated by Bob Flaws, Dipl. Ac. & C.H, Lic. Ac., FNAAOM, FRCHM

Richards D, Marley J. Stimulation of auricular acupuncture points in weight loss. Aust Fam Physician. 1998 Jul;27 Suppl 2:S73-7.

Zhao, M., Liu, Z., and Su, J. The time-effect relationship of central action in acupuncture treatment for weight reduction. J Tradit Chin Med Vol.20 Issue 1 pp. 26-29. 2000

Liu, Z. Mechanisms underlying the effects of acupuncture moxibustion on simple obesity complicated by hypertension. Inter J Clin Acup 371-378, 1995.

Studies of the Weight Loss Industry

Obesity prevalence and effect

Overeaters Anonymous

About The Author

Brian Carter has been making herbs and acupuncture fun and easy to understand since 1999. He founded Pulse Media International http://www.pulsemed.org, previously known as the Pulse of Oriental Medicine. He is the author of "Powerful Body, Peaceful Mind: How to Heal Yourself with Foods, Herbs, and Acupressure" 2004 - http://www.pulsemed.org/famous-author.htm

Brian is a medical professor and public speaker. He writes articles, blogs http://americas-acupuncturist.blogspot.com/, and speaks on radio across the country, and has been quoted and interviewed by publications like Real Simple, Glamour, and ESPN magazines.

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. If you’re looking for parts 2 and 3 of this article, you can find them both at http://www.mambomoms.com/articles.html

1 Try to relax and don’t be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all the more likely to stay off because you’ve lost them gradually.

You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed.

Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it’s all the more important to take a slow and steady approach so you don’t add to your stress level.

And speaking of stress, recent research shows that when you’re stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it’s having a nap, a warm bath, or receiving a relaxing back massage.

2 Eat well and nourish yourself with healthy foods so you’ll have the energy you need to care for yourself and your baby. If you restrict your calories you’ll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby.

Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into “starvation mode.” When your body isn’t getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds.

Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat “empty calorie” foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients protein, carbohydrate and healthy fats. You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period.

Snacking is something you’ll probably want to do a lot of, either because you may not always have time to prepare a meal, or because the demands of caring for a new baby mean you get hungry more often. Here are a few ideas for good, nutrient-dense choices for snack foods: apple slices spread with low fat cream cheese and sprinkled with crushed walnuts yogurt with chopped fresh fruit and nuts whole grain toast with nut butter cheese with whole grain crackers or rice cakes tomato or mixed vegetable juice with a hard boiled egg

On the other hand, try not to overdo it. Being pregnant or nursing a baby is not a license to indulge in a non-stop buffet of foods, even if they are nutritious! Eat when you are hungry, make healthy food choices most of the time, and remember that your baby is counting on you to choose wisely if you’re breastfeeding, so make those calories count nutrient-wise.

In part two of this article, you’ll learn why drinking plenty of pure water is important to weight loss in general, and to post-partum weight loss in particular. You’ll also find out how many calories a day you’ll use by breastfeeding your baby. Part three will teach you how you can burn extra calories easily and enjoyably without huffing and puffing at the gym. You’ll also learn the secret that savvy new moms use to effortlessly burn up to an extra 200 calories a day —that’s 2 pounds a month with no extra effort!

About The Author

Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com.

info@mambomoms.com

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. If you’ve missed part 1 of this article, or want to read part 3, you can find them both at http://www.mambomoms.com/articles.html

3 Drink plenty of water. You will probably be very thirsty if you are nursing your baby and you should drink as much as your thirst dictates. But even if you’re not breastfeeding, lots of pure water is important in your quest to shed those pregnancy pounds.

First of all, water has no calories, so when compared to other beverages, it’s hands down the best bet in terms of weight loss. Diet soft drinks and other low calorie beverages may have only a couple of calories, but your body craves pure water in order to be able to function properly. Besides, many people are concerned about the artificial sweeteners used in these products, and caffeinated diet drinks may increase fussiness in your baby if you’re nursing. Go ahead and indulge if this is something you just can’t live without, but make sure you’re not doing it at the expense of your water needs.

Secondly, water is helpful in the process of burning stored body fat. Studies have shown that not drinking enough water can hinder your weight loss efforts because the liver has to work harder to metabolize waste when your body is not properly hydrated.

And finally, drinking enough water will help you feel full so you eat less. This is especially true if you’re eating lots of high fiber foods such as whole grain breads and cereals. The fiber in whole grains will absorb water, making you feel full longer.

Other liquids are fine too, such as juice, milk dairy or substitutes, and herbal teas. But do try to stay away from those empty calorie soft drinks and anything that’s labeled “beverage,” “punch” or “drink” instead of “juice.” And even though they may be considered healthful, watch your intake of pure fruit juices. Juices contain nutrients that your body needs, but they are a very concentrated source of sugar as well. Whenever possible you are better off to eat a piece of fresh fruit and drink water for thirst.

You should also try to limit your intake of coffee and caffeinated tea. Doing so may help both you and your baby regulate your sleep habits. Some babies get very fussy and hard to settle when mom is breastfeeding and drinks caffeinated beverages.

Drinking lots of water is one of those things that seems easy in theory, but in practice it can be difficult to accomplish. One effective strategy to help make sure you get enough is to place water bottles strategically around the house. You can buy small plastic bottles of water by the case at the grocery store or you can buy the refillable type of bottle that you might take to the gym or on your bike.

Put a bottle anywhere you spend time during the day: near your favourite nursing chair put several here—you’ll probably use them all!, near baby’s change table, on the bathroom counter, on top of the washing machine, on the kitchen counter, on your desk, on a shelf near the front door, beside your bed, on the kitchen table, etc. Each morning, spend 3 or 4 minutes making the rounds collecting yesterday’s empty bottles and replacing them with fresh ones. This way, you’ll be more likely to drink lots of water because there will always be some close at hand.

4 Breastfeed your baby if at all possible. Depending on the age and weight of your baby, you can use around 800 calories a day producing milk for her. Besides the host of other benefits that breastfeeding affords both you and your baby, quicker postnatal weight loss is one advantage that all new moms welcome. Even if you are returning to work or can’t breastfeed full time for any reason, any amount of breast milk is good for your baby, and as a perk, will help you use up additional calories for as long as you are able to continue.

In addition, breastfeeding releases natural hormones that help you relax. Since the hormones released when you are stressed can contribute to weight gain, it only makes sense to counter this with activities that help you relax. Breastfeeding is a wonderful way to do this, and you and your baby will also benefit in so many other ways. If you need more information or support with breastfeeding, visit La Leche League International on the web at http://www.LaLecheLeague.org

In part three of this article you’ll learn ways to burn extra calories easily and enjoyably without sweating it out at the gym. You’ll also learn the secret that savvy new moms use to effortlessly burn up to an extra 200 calories a day —that’s 2 pounds a month with no extra effort!

About The Author

Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com.

info@mambomoms.com

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. If you’re looking for parts 1 and 2 of this article, you can find them both at http://www.mambomoms.com/articles.html

5 Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do and few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together There are all kinds of baby trailers on the market now so your baby can join you on a bike ride or even a cross country ski outing if these are activities you enjoy. If swimming is fun for you, why not offer to take a friend’s teenager to the pool. She can sit close by with your baby on the pool deck while you do a few lengths, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out. Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a stroll are ideal. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. Ans if the weather is bad you can always walk around the mall and enjoy the sights.

Gentle dancing or rocking while holding your baby is also excellent exercise that both of you can enjoy. When your baby is fussy or tired and nursing her doesn’t seem to be helping, why not put on some music and introduce her to your favourite dance steps She won’t mind if you don’t get the steps right, she’ll just enjoy being close to you while you move, and you’ll get the fitness benefits. Most babies will enjoy dancing with you even when they’re not tired and cranky. As she gets older your dance dates will probably be greeted with giggles and squeals of delight.

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby’s birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to grouchiness or a bout of the baby blues, neither of which will motivate you to continue exercising! Remember the old adage, “always leave ‘em wanting more.” This should be your fitness mantra in the first few postpartum months. In other words, stop before you’ve had enough and you’ll be more likely to continue with your fitness program the next day.

6 Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you’ll be increasing the amount of weight you’re carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you’re lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore—you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you’re on the go, try to carry your baby with you and you’ll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 pounds.

And there you have it, six painless ways to lose those extra pregnancy pounds effortlessly and without stress. Remember, your baby won’t be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you’ll get back in shape with hardly a second thought.

About The Author

Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com.

info@mambomoms.com

Yes Virginia, the fail-safe weight loss formula exists.

It’s so simple, we overlook it. Instead, we focus on the latest fad diet or the newest exercise video.

The fail-safe weight loss formula appears in an audio program authored by the self-help guru Brian Tracey. Here’s his version of this formula . . .

Eat LESS, Exercise MORE.

GUARANTEED EVERY TIME

Disappointed So was I. After all, we are very familiar with this message.

But, if we pay attention to our daily habits, this formula will work EVERY TIME. Guaranteed.

How can this formula succeed 100% of the time It’s simple math. And math always works. ALWAYS.

Okay, so you have a trust issue when it comes to weight loss. Let’s PROVE that it works.

ITS A NUMBERS GAME

Suppose you’ve been gaining about 10 pounds a year for the past 3 years.

If your daily caloric requirement is 2000, you have been on average 100 calories over your requirement every day for the past 3 years.

If your goal is to simply reverse the 30-pound weight gain, you need to reduce your daily caloric intake by 200 calories.

Do ONE of the following:

Eat 200 calories LESS a day.

Burn 200 calories MORE a day.

Combine eating less and increasing your activity level for a total of 200 calories, for example, eat 100 less and burn 100 more.

You could lose the 30 pounds by changing a few habits. First, eat half the usual muffin a day. Then, climb the stairs in your apartment building every day instead of pushing elevator buttons.

The next month, you could lose the entire muffin and park your car a little further away from the building where you work as well as climbing the stairs.

Over time, you will lose the weight. You have to. It’s in the numbers. And you haven’t starved yourself or gotten into the dreaded “I have to go to the health club” routine.

5 STEPS TO GUARANTEED WEIGHT LOSS

If your eyes glaze over when you read numbers, here’s the easy part: all the information you need is online at www.caloriecontrol.org

The steps are as follows:

Decide how many pounds you want to lose. EXAMPLE: 20 pounds

Decide how long in days you want it to take. Be realistic about the length of time. EXAMPLE: 365 days

Multiply the pounds identified in number 1 by 3500. EXAMPLE: 20 pounds X 3500 = 70,000 calories

Divide the result in step 3 by the number of days to get the number of daily calories. EXAMPLE: 70,000 calories divided by 365 days = 192 calories per day.

Decide if you will eat less, increase your activity level, or both to get to the number in step 4. Use the web site calorie and exercise calculator www.caloriecontrol.org to figure out how you can eat less and exercise more.

So, are you going to be fat forever Or will you use the fail-safe formula: Eat LESS, Exercise MORE.

ALWAYS REMEMBER and NEVER forget – Take it one day at a time.

About The Author

Valerie Mills is a sales copywriter specializing in direct mail and web advertising. She has written sales letters, web pages, and brochures for the finance, self-help, and technology areas.

Using her background and experience as an educator and corporate trainer, Valerie has also written several articles and an ebook for parents. Please refer to http://teachyourkidsaboutmoney.com for more information.

Contact Valerie at parents@teachyourkidsaboutmoney.com

Most Americans wish that they weighed less than they do. Two-thirds of us are overweight. At the same time, there are literally hundreds of weight loss programs--each one promising that it will help you finally lose those extra pounds. Some of them work--and you are able to lose weight. But most people gain back the weight they lost--and more--when they begin to eat normally again.

Why do these programs not fulfill your dream of reaching your desired weight--and staying there

To find out, let’s discuss what happens to your body as you grow older. Adults who do not perform regular strength exercise lose about one-half pound of muscle each year after they reach maturity. This means ten pounds of muscle are lost during their 30s and 40s. And the rate of muscle loss doubles in people over 50 years of age. Many women have lost half the muscle they had at 30 by the time they are 70. In addition, most adults gain ten pounds of weight--fat--each decade. It should be obvious that these changes in body composition are not desirable, but most adults are more aware of the fat gain than the muscle loss.

If you lose one-half pound of muscle each year, by the time you reach 40, you have lost five pounds of muscle. Each pound of muscle in your body burns about 50 calories per day; therefore your body requires 250 fewer calories each day to maintain your weight. When you reach 50, you need 500 calories less each day than when you were in your twenties. Most people believe their metabolism slows down; actually it seems that way because they have less muscle to burn calories.

This gradual decrease in muscle and basal metabolism rate is also related to the increase in body fat that most people experience as they get older if they do not strength train. With the decrease in muscle, calories previously necessary to perform the activities of daily living now end up stored as fat. They then diet to lose weight, which further reduces their muscle mass because 30 percent of the weight lost through dieting is muscle tissue. Losing muscle leads to a lower metabolic rate because fat needs almost no calories to sustain itself, thus causing even more calories to be stored as fat which makes it more difficult to perform physical activities.

When you diet to lose weight, for every ten pounds of weight you lose, you lose three pounds of muscle. You have exacerbated the loss of muscle that’s already been happening to your body.

Let’s say you lose 20 pounds by dieting without strength training. Thirty percent of those 20 pounds you’ve lost were muscle—that’s six pounds of muscle that is gone. If you estimate that each pound of muscle uses 50 calories each day to sustain itself, 50 calories times six pounds equals 300 calories each day that your body does not need now to sustain itself. If you were eating 1,500 calories a day to lose weight, you now have to lower that to 1,200 calories. This is why you reach a plateau and are no longer dropping pounds. Get the picture

You diet to lose weight--you lose muscle--metabolism slows--then you store more fat in your body--and you diet to lose weight. It’s a vicious cycle that’s repeated over and over by hundreds of thousands of Americans each year.

You are not doomed to repeat this scenario. A strength training program will increase the amount of muscle tissue in your body--usually at the rate of over a pound a month for several months.

Why do diet programs suggest only aerobic exercise Most experts and diet gurus tell you that you should exercise to burn fat. when you’re on a weight loss diet, but many of them ignore strength training or give it only a cursory mention. They tell you to walk briskly, ride the exercise bike or use the step machine at the fitness center to burn calories. They tell you how many miles or minutes it will take to burn a certain number of calories. This type of exercise is absolutely necessary to burn the fat stored in your body--but it does almost nothing to preserve or increase muscle mass.

I believe that if you do not do strength training as you “diet,” you are literally setting yourself up to fail--you guarantee that the more weight you lose, the more difficult it will be to lose more weight. You must do strength training to keep from losing muscle tissue. If you strength train for 12 weeks, you can increase your metabolic rate by up to seven percent and increase your daily energy requirements by up to 15 percent.

Bottom line: if you gain ten pounds of muscle, you’ll increase your metabolism and your body’s caloric needs up to 500 calories per day.

Wow! That means an extra piece of cake won’t add on another pound. Plus--you’ll find that strength training gives you more energy and a sense of well-being. It helps firm up your body as you lose pounds-- so you’ll look better, too.

So get out the dumbbells or go to the gym and get started. Youll be glad you did.

About The Author

Phyllis Rogers is author of "Over 40 & Gettin Stronger." The book contains an easy to learn strength workout which uses only dumbbells and can be done at home. She is a certified personal trainer and specialist in fitness for older adults and has taught more than 1200 strength classes Her web site is www.StrongOver40.com. E-mail her at fitness9@mindspring.com.

For most of my life, or at least as long as I can remember, I have been overweight. No let me rephrase. I have been fat. Yes, fat. Not just a little overweight, not big boned, not plus sized or comfortably large. Not weight challenged or in need of loosing a few pounds. I was fat. Fat, fat, fat. Fat to the point of being teased and of having problems finding cloths that fit. Fat to the point of just being miserable. It was amazing how one aspect of my life could so completely take control of my life.

One day, while on vacation, I noticed a couple on the beach obviously enjoying each other and life in general. Yes, they were fit and trim just like the perfect picture we all know about. I don’t know for sure what it was about them that hit me the way it did. After all, it wasn’t like I had never seen happy, fit people before. Maybe it was the fact that being alone the way I was, I often found myself in a state of introspection especially when on a vacation. But that scene, of those two people, changed my life forever. Right then and there, I decided I was going to loose weight and keep it off, no matter what it took. I decided that I was strong enough to do this and I was going to prove it to the world – at least my world. I was going to be trim, fit and happy with the girl of my dreams.

Although still looking for the girl of my dreams, I am happy to report that I have lost the weight 47 pounds that I intended to loose. I feel great, look great and have more energy then I ever have. I am indeed happy with an active social life and a very positive outlook in general. My only regret is that I didn’t do it sooner.

This is how I did it

How did I do it I did everything. I exercised, I changed my diet, I took diet pills and I completely changed the way I lived my life. I set goals, both short, intermediate as well as long term. Goals that were easily obtainable at first, then a little harder. I told everyone I knew what I was going to do so that there was no turning back. And it worked, I lost the weight.

I started out slowly at first with my first goal of doing 25 sit-ups 4 days a week for the first week. Notice I didn’t say every day or 50 sit-ups. I wanted a goal I could easily obtain. I also set a goal of eating two salads in that first week. And that was it. On my second week, I bumped up the sit-ups to 50 per day but, again, only for 4 days. I continued to eat 2 salads though I added a serving of fresh fruit. I also added two 20-minute walks for that second week. Not setting any world records, but again easily obtainable and with little suffering.

By the end of my second week, I had not faltered from any one of my goals and had actually exceeded one of them by going for a third walk as I actually enjoyed it. I decided to set some more goals. I decided to start going to the gym. Not right way mind you, but in two more weeks. Yes, this was a big one so I decided that I needed to work up to it. In the mean time, I did more sit-ups, now up to 5 days per week and 4 walks per week, although some days I actually went for two walks and by the third week I went for eight 30-minute walks in all. The whole time now working myself up to and picturing myself going to the gym - in two weeks. I knew going to the gym would be hard as I was out of shape, unlike all the people that go to the gym. Also, I just knew it would be a big step. But, I also knew I needed to do it and that I was strong enough to “just do it.”

The end of week three came. One more week till I started to the gym. Again, I had not faltered on any of my goals and again had actually exceeded several of them. I had also decided to start talking health supplements as well as diet pills and that was to start this week. I had a friend that suggested an internet web site, www.healthproductsusa.net, that sold a wide variety of health supplements.

I took a complete multi-vitamin as well as a complete mineral Coral Calcium. I also took a cortisol blocker and another diet pill designed to increase your metabolism and give you more energy. Also, on this fourth week, I incorporated an actual diet. It wasn’t a “loose weight” diet, just a healthy diet with fruits, vegetables and a good balance. I figured I would falter if I tried to stick to it every day so I didn’t. Instead I just did the best I could for the time being. One thing I had noticed with the goals I set was that it became easier and easier to meet, and even surpass, them the longer I went. I was now doing 100 sit-ups per day for 6 days per week although my goal was only for 5 days. I was also starting to feel a lot better.

Week 5, Monday morning, without much thought, I went to my local gym and signed up. Just like going to work, I just did it. I started on a regiment of three times per week for 45 minutes. I kept telling myself that I had to do it and it was as simple as that. That was the real turning point of my program as after just three weeks at the gym, the weight really started coming off and I felt really good. Yes, just eight weeks since I started, I felt I was over the hump and well on my way to a better life.

One year later, I go to the gym almost every day for over an hour. I eat right and have a very active lifestyle. I feel great. I feel that my secret to success was to set the goals and to set them in an obtainable way. Easy at first, then progressing. Although I figured that I would fail at some aspects, I didn’t want to set myself up for a lot of failure that would be discouraging. Notice that I did not keep track of the weight I lost especially on a day-to-day basis. I wanted successes as small as they may be. It was also important to tell people close to me what I was going to do. This helped push me probably more then anything else. I remember one of my friends telling me “yeah, right” when I told him of my plan. He did not think I could ever do it and I was going to prove him wrong. I now feel that there is very little that I can’t do if I set my mind to it.

Maybe starting out with sit-ups is not right for you, but I bet that goal setting in a manner similar manner will get you the results you want. Maybe not overnight, but step-by-step and goal-by-goal. Just do it and you will be absolutely amazed at how good you look and feel. Convince yourself and prove to your friends and loved ones that you are strong enough to loose the weight.

Jonathan T. Stevens is a regular contributor to editorial sections of local newspapers as well as Internet magazines. A 32 year old mathematician and substitute schoolteacher, he enjoys writing and is currently working on his first travel guide for boaters.

About The Author

Jon Stevens gives an account of successful weight loss. No "fad" diet or self-starvation, just simple determination coupled with a desire to look and feel better. The article can be found at http://www.healthproductsusa.net/article28_health.htm

Losing weight is not about achieving the hour glass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows that extra pounds increase the chances of a wide variety of illnesses, from heart disease to cancer to diabetes. This article shows you the top five ways you can lose weight, and fast.

1. Eat Less Junk

Cutting out the junk food that you eat on a daily basis is one of the best ways to not only lose weight, but put you on a path towards vastly increased health and vitality. That means cutting out highly-processed food stuffs like carbonated drinks, crisps, cakes, chocolates and other sweets - all these foods are not only full of sugars and/or fats that will pile on the pounds, they also have virtually no nutritional value whatsoever. They fill you up at the expense of your body and your long-term health.

If junk food forms a high proportion of your diet, cut it out gradually. Stop buying it at the supermarket, and practice walking straight past the aisles that sell this kind of rubbish.

2. Exercise Frequently

This does not mean that you have to become a workout wonder - it simply means incorporating exercise into your daily life. This can mean something as simple as walking for at least half an hour a day.

Think about how you can do this on a daily basis so that you actually enjoy it. Are you able to walk to work rather than say catching the bus If so, you may enjoy the fact that you arrive at work with more vitality, and that you seem to have more energy to achieve more with your working day. You may simply enjoy the fresh air, and the sound of the birds in the trees. You may enjoy the fact it gives you some time to reflect, and some time to yourself. Most people also find walking highly therapeutic and a very effective stress reduction technique, all of which will help overcome any psychological reasons that may lie behind your weight gain.

Exercising, whether you walk, swim, run, or go to the gym, will make you feel better about your body, and encourage you further on your path to lose weight.

3. Drink Water

Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge.

The best thing about water is that is has no calories at all. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water It’s amazing!

4. Eat More Vegetables and Fruit

Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

If you have a sweet craving, do not reach for the biscuit tin, enjoy a piece of fruit instead - its full of nutritional value, and wont pile on the pounds.

5. Increase Your Fiber Intake

Your body needs a lot of fiber, so increase your fiber intake. This will help your body process the food you eat a lot more efficiently, and give you more energy and vitality too.

Try to include in your diet as many fruits and vegetables as you can. Avoid white processed breads like the plague - instead eat wholemeal bread. Try wholemeal pasta too, it tastes little different to white pasta, and is a whole lot better for you.

Copyright 2005 http://www.topweightlosstips.com

Please note that the advice above does not substitute for advice from a qualified medical practitioner or dietician.

About The Author

Jed Turner

More tips on losing weight and achieving a healthier lifestyle can be found at http://www.topweightlosstips.com.

Remember there’s more to you than meets the eye. You’ve got personality, brains, feelings… in short, all those things that make you, YOU. So why diet After all, you’re more than just a body, and things that really matter can’t be measured on a scale.

That said, there are some very good sound reasons for dieting. After all, dieting is not just for weight loss or weight gain. No, the true meaning of ‘diet’ is in choosing foods and setting eating habits that will keep you healthy, strong, and feeling your best. It takes planning and dedication. It means setting goals and following through. But it doesn’t have to be a chore. No, with the right tools it can even be fun … especially when you start to see the results that you’re looking for!

Before, choosing a diet, there are five extremely simple Steps, which if you really apply you will probably end up losing weight without even trying! Doesn’t that sound interesting. Really No kidding … try the following:

Step 1 Always sit down when you eat, preferable at a table. Don’t eat while standing, walking, driving or talking on the phone.

Step 2 Don’t read or watch television while you eat.

Step 3 Eat only when your stomach is empty. At least 3 to 4 hours from your last meal.

Step 4 Don’t take a bite until you’ve already swallowed the previous bite. Obvious Try observing people and you’ll see them stuffing their mouths, which are still full. They probably talk at the same time! So, bite, chew, swallow, bite, chew, swallow.

Step 5 Don’t eat when you’re not hungry. No, I’m being serious and I know that this sounds stupid. For example when at home wait 5 minutes before taking second helpings. If you wait, you’ll probably find that you’re no longer hungry, whereas if you don’t wait you could probably eat thirds! Remember … Wait five minutes before taking more.

A good diet doesn’t end when you finally reach your target goal. Maintaining good nutrition, regular exercise and a healthy lifestyle is a continuing process. Only this will give you the energy to face the challenges of your busy day, boost your self-image, and make you look and feel better.

And there’s no feeling like the satisfaction when you achieve your goals by sticking to a sensible, healthy, diet plan.

Besides, where would we be without food Changing your diet to prevent or reverse heart disease, reduce your blood pressure, or to get the better of your diabetes and, naturally to reach your desired weight, is not just a matter of cutting out butter and eggs and counting the amount of fat grams you eat each day. For instance, most Americans get close to 40% of their calories from fat! This is twice the recommended amount if you already suffer from heart disease.

There are many misconceptions and confusion concerning fat these days, some seem to make sense, others are just plain dumb! Remember, concerning fat, several things are now known for sure. It is known that most of us eat too much fat and that obesity is a major health concern, increasing the risk for heart disease, diabetes, hypertension, back pain and cancer. It is also known that saturated fat, more than anything else, is responsible for increasing our cholesterol levels.

I know it’s weird, but it’s been found, ironically, that when people focus exclusively on eliminating cholesterol from their daily diet they may unknowingly move on to a diet high in saturated fats! Some people decide to become vegetarian, leaving out meat and eggs, but the salad dressings, nuts and peanut butter, for instance, do more damage than a lean steak! Message: be careful what you eat, you may be surprised.

About The Author

Nicholas Webb is the owner of http://www.allabout-heart-disease.com. A site that provides valuable information about heart disease and how you can get a hold on your life and live it to the full.

How many of your New Years resolution start out with "I want to lose x amount of pounds"as if just saying it were some kind of magic mantra.

As if the weight would just fall off, in response to the spoken words!

Why do we not want to pay the price for anything Gaining weight is not an overnight effect and it will NOT be reversed overnight. The price for losing weight is choosing a proper diet plan and exercise routine.

And it takes discipline and, yes, WILLPOWER! No matter what you do eat, you will always have to say "NO!" to something, sometime. Choices, choices thats life!

Our society is becoming one of "its not my fault" formerly known as "the devil made me do it". Well, let me tell you this, unless you have a physical/medical condition that makes it impossible to lose weight, it is your fault and your responsiblilty to lose those unwanted, unhealthy, unsightly and inconvenient pounds.

The sooner you start to accept this fact the better you will feel, both physically and emotionally.

One of the greatest confidence building tool in our lives, is when we set a goal and reach it.

Some things in our lives are more under our control than others. Losing weight is one of those things.

And while, not every diet is suitable for everyone, with the increasing plethora to choose from, you should certainly be able to find one that fits your needs, lifestyle and personality. So, without further excuses, lets get started taking the steps that will get "losing weight" crossed off next New Years resolution list!

About The Author

Yvonne offers some choices to help you gain your healthy weight. Visit her at: http://www.herbalhealthyskin.com/Weight_Loss_Center.html.html

info@herbalhealthyskin.com

Its winter and its cold. In the winter the mornings are very humbling. The nights are long, the floor is cold and it sucks leaving the house in the dark. Getting the morning paper involves a blast of cold air from the front door that really motivates one to crawl back into bed. Its days like these that getting beyond the duvet is hard. Its even harder to drag yourself through the wintry morning to the gym. Its the kind of thing I think about before I go to bed. I think about it when Im waking up and I really think about it when I am trudging through the icy air en route to the gym. But see thats the problem. I think about it too much. Imagine if you could wake up every day with a clean slate and not remember the bone shaking cold and wind chill. Imagine you could only retain the positive memories of working out and improving your overall fitness. Then getting out of bed even on the coldest, most miserable days, would be easy. Instead we have to fight tooth and nail to resist the urge to go back to bed. Its our minds that want to be cozy.

For a fair portion of North America, this article will have little barring on your life as you fortunate few live in more temperate climates. But you look beyond the references to cold and see that what is really at stake is the ability of our minds to convince us that going to the gym is just far too difficult. It may not be a weather issue but your mind is a creative thing and will find some creative ways keep you from the gym.

This struggle can be fought on many fronts but be aware, you are fighting the most powerful force in the world: your mind. Your mind is responsible for determining your perception of reality; it literally defines the world in which you live. This power makes the mind a strong enemy of getting to the gym. There really is only one sure fire method to defeat this powerful foe. Stop thinking. Really. Give up the idea of beating your mind. On those frigid, bluster and bitter mornings, I dont even attempt to beat my mind. There is no way I can argue myself to the gym. I cannot win, my mind and its desire for the warmth of my cozy bed beats me every time. I win because I simply just dont engage it. I dont even let on that I am going to the gym. I dont even think about the cold, or the trip through it. I just dont think. It amazing how much you can accomplish without thinking. Whats more, its easy not to think in the morning. I think most of you will agree that first thing in the morning is when the mind is still at its foggiest. Kick it when its down.

The point is, you cannot give yourself the opportunity to talk yourself out of going to the gym. Forget about it, stop thinking and go. While your mind might feel a little neglected, your body will love you for it.

About The Author

The Icon Diet offers a step by step weight loss guide to help people lose weight quickly, naturally and effectively. Visit the site by going to... http://www.zizzoo.com/guides/loseweight/index.php

icondiet@zizzoo.com

I am new to the world of the gym. Having resolved to make my health and fitness a priority, spending time at the gym is becoming a staple in my weekly routine. While I find that I am getting well acquainted with different exercises and exercise machines, there is one area of the gym that I fear to tread.

Behind a partial wall, tucked to the rear of the building, away from the cardio machines, spinning rooms and yoga mats, is the free weight room. When I work the weight machines I am a stones throw from the free weight room, not close enough to really see what goes on in there, but definitely close enough to hear what goes on in there.

They say if you sit long enough in one place, the whole world will pass you by. This may be true, but if you sit long enough near the free weight room, you see a whole other world of gym patron pass you by. Into this mysterious room disappear giant men, their poor t-shirts barely able to contain their burly mass, arms propped out by massive lats; Amazon women with bodies of iron and physique most men would sell their mothers for. They disappear behind the wall and for a good while they vanish. All that remains is their grunting.

From the free weight room issues forth a chorus of hissing and grunting that would put any tennis player to shame. Now being a novice in the gym, I can only assume the grunting issues forth under the Herculean effort needed to heft such tremendous weights. On my side of the wall, the weight machine side, we are a quiet lot. The only break in the peace is the occasional clang of a poorly executed rep. In fact, on my side of the gym we are so quite, that no one even notices when we come and go. We are like gym ninjas – stealthy and quite. I would like to think that we choose to leave the grunting to the giants on the other side of the wall. Of course, really this is totally untrue. I choose to leave the grunting to the giants on the other side of the wall because I am totally ignorant of free weights.

Talking to a friend of mine who swears that while he loves to use free weights, not all of his kind, are grunters. He does however, insist that free weights are an excellent way to expand your work out. If done correctly, free weights allow you to work a wide range of muscles through a full range of motion, unhampered by any physical limitation often present in a machine. Further, lifting free weights forces your body to develop its stabilizers. These muscles help with balance and support. Another key component of free weights is that there is no size restrictions. That is, you have to be able to ‘fit a weight machine. If not, you cannot use it. Free weights are, according to my friend, an essential aspect of any weight training regime.

I still sit near the free weight room to see the goings and comings of the gym giants, but I have made an appointment with a personal trainer to get introduced to the world of free weights. According to my trainer, good form while using free weights is vital for safety. Injury is possible if not used correctly. I look forward to my first foray into the unknown. I am excited to see what lies behind the wall. My trainer assures me that somewhere behind the wall, there are normal people like myself all taking advantage of free weights. More importantly, grunting is not a prerequisite. Apparently, there are free weight ninjas too.

About The Author

The Icon Diet offers a step by step weight loss guide to help people lose weight quickly, naturally and effectively. Visit the site by going to... http://www.zizzoo.com/guides/loseweight/index.php

icondiet@zizzoo.com

I just finished working my quads on a weight machine. My head races and my body hums all in an attempt to lose weight. Only moments ago, my legs worked so hard that they began to fail. They worked so hard that my muscle tissue cried out in pain and began to tear. Now having just finished, my body sweating with the effort, I can rest for a couple of minutes before doing it again.

Each day this week I will have targeted a different group of muscles. Each day I will work them, stretch them, and tear them. Each day, I will work so hard that my heart beats a new rhythm into my metabolism. Each day, my body will set to repair the damage I have done in such manner that it does not happen again. Each day doggedly break my body down and force it to improve itself. This is working out, this is getting fit, this is what it takes.

As I sit and stretch between sets, my quads still reeling, I scan around the gym. I take in those around me. At this hour, there are few people willing to brave the cold mornings to make the run to the gym. There are two people working with some free weights near by. They are within earshot and while I am resting I listen to them complain about, work, relationships, their bosses, clothes, their bodies and their friends. The conversation flows from one topic to the next seamlessly and it is clear by their candor that they know each other well; that they have been friends and work out buddies for a while. What grabs my attention however, is not the meandering topics of their conversation, but the fact that conversation is occurring at all.

I ponder this until I start on my second set. As my second set starts, all I can focus on is exercise; flexing my muscles against the weight. During the relatively short time it takes for me to run through my set and completely exhaust my quads, every action, every breath becomes an exercise in methodical control and economy. Every action I make is geared to the exercise at hand.

When I finish and I reengage with the world, I come back to the two people and their on-going conversation. As they chat, they work through a routine of exercises that look habitual and ritualized. When they work their muscles, they go through the motions; intent more on the conversation and company then their bodies.

There is a point to this. There is a myth, an urban legend if you will, that says going to the gym will make you lose weight. It is a logical extension of the same myth that says I need to go to the gym, I am out of shape. These two ideas have become synonymous with healthy lifestyles and fitness. For the two people I observed, simply being at the gym was enough to assuage their concerns for their physical health. The bottom line is that this is an illusion. To make yourself fit, you need to break your body down and force it to rebuild. The idea being that after the rebuild, you will be stronger and fit. This cannot occur by merely being in a gym, or as in the case with the talking pair, this cannot occur by going through the motions of working out.

Before I get accused of being a fanatical meat head just understand that I carry an extra few pounds around my waist. All I know is that to really make progress, to have physical and visible results, you must have an impact on your body. The kicker is that they almost have it made. These people are at they gym early on a cold morning. They are committed to their weight loss goals. They go through the motions of their exercises like a well rehearsed dance routine. Clearly they want to achieve something with their bodies. If they just focused, and worked their bodies just a little more; enough, say, to deny them the ease of conversation, then the results would be tremendous.

The whole point is that you have to be clear about what it is you want to accomplish. I know with every fiber in my being, that I will burn off the extra weight around my waist and that I will firm up my desk loving muscles. But I wont do it by talking.

About The Author

The Icon Diet offers a step by step weight loss guide to help people lose weight quickly, naturally and effectively. Visit the site by going to... http://www.zizzoo.com/guides/loseweight/index.php

icondiet@zizzoo.com

Obesity is a national epidemic. 58 million Americans are overweight and 80% are more than 25 lbs overweight. 70% of heart disease and 80% of all type II diabetes is directly attributed to obesity. 15% of children are obese and 70% between the ages of 6-8 believe that fast food is healthier than home cooked meals. Today’s children could be the first generation whose life expectancy is less than that of their parents.

Much of the problems associated with obesity begin in childhood. We make concrete decisions about self-image, what food means to us and how active a life we will lead, very early in our lives. There are also cultural influences which can dictate the nutritional paths we take.

Another factor is the emotional and compulsive connections to food. Millions use food to feel good or to at least feel better. Food offers temporary relief from symptoms of depression, loneliness, anger and stress. Another factor is how productively our body’s function which can have a major influence in how we look. A hypoactive thyroid slows down the metabolism making it next to impossible to lose excess weight.

In addition to all of this there is the problem of social hypnosis or advertising which bombards us with a never ending stream of useless, unproductive and unhealthy information 24 hours a day, everyday. To make matters worse advertisers aren’t even consistent with their manipulative message. On one hand they say we need to be anorexic to be beautiful, and on the other they say that ‘happy meals’ qualify as healthy nutrition.

Long term problems begin when these unhealthy patterns are repeated over time. We are creatures of habit, we are what we think. Consistently repeating patterns of unhealthy nutrition and sedentary living ensures that they will continue. It’s the repetition that gets them deeply rooted in our long term memory, or subconscious mind, where they take on a life of their own.

When an individual attempts to alter the path of an established pattern conflict results. This is what a smoker goes through when trying to quit on a conscious level. They experience mood swings, cravings and palpitations. Conflict with dieting occurs when an individual eat things they really don’t want to eat and does things they don’t really want to do, like exercise.

When the subconscious doesn’t get what it expects individuals become uncomfortable and stressed. The only way to make things right is to give the subconscious mind what it wants. Intellectually they know the changes they should make and the type of body they want to have but when this inner conflict arises the individual feels powerless and more often than not they revert to their old ways.

Hypnosis melts away the conflict. It helps uninstall old patterns and rapidly download new applications supporting new positive thoughts, actions and results. By stepping into this peaceful inner daydream world individuals have the unique opportunity to take control in way they never thought possible.

Mental imagery is one of the most powerful benefits of hypnosis. The hypnotist taps into the client’s imagination which is in the subconscious. This enables clients to create powerful images of ultimate health and fitness. Then the hypnotist offers suggestions supporting how easy it would be to make a few changes if this is the reward. This establishes a linear subconscious connection between action and positive results, and by routinely reinforcing this peaceful message clients easily go from concept to reality.

Making changes on the subconscious level makes new thoughts seem automatic. It speeds up the learning curve. A good clinician will record your session so you can listen to it on your own. Repetition rules with the problems and solutions as well. It took years of repetition to create the problem but the good news is that hypnosis dramatically speeds up the process to success.

With hypnosis an individual can disconnect from patterns of compulsive or emotional eating. One method directs the client to regression back to where compulsive or emotional eating began. Usually there is a general idea of how and when such patterns began.

Then they imagine a past event is replayed and they can see and feel the stress, concern or compulsion with food begin. It’s important to recreate the anxiety because then they get to make it go away.

They picture a thick glass dome being lowered over the past event and the lower it gets the more freedom and relief they experience. In moments the doom locks down into the floor completely preventing this experience from ever affecting their adult life again. Once they are free from the past they move forward and freely begin to choose new paths supporting fitness and fulfillment.

Success with hypnosis depends on how open the client is to relaxing, whether they are truly committed to creating positive change and if they give themselves the opportunity to become proficient with the process. Serious minded individuals with a strong desire to learn and grow usually do very well.

In addition to weight loss clients become more relaxed, centered and focused. They are much less affected by the day-to-day stress of life. This type of routine relaxation produces more smiles, laughter and an easy natural progression to shaping the body they were meant to have.

About The Author

Paul Gustafson RN, BSN, CH runs HealthyHypnosis.com of Burlington, Massachusetts. His 11 years of acute cardiac and hospice experience offer a solid foundation supporting his clinical approach to hypnotherapy. Visit HealthyHypnosis.com or call toll free at 888-290-3972.

info@healthyhypnosis.com

This holiday season don’t be trendy – avoid the Seasonal Seven the average weight most Americans gain between Thanksgiving and New Year’s. That’s one trend you don’t want to participate in!

I know what you are thinking – the holidays are a time for fun and indulgence. You don’t want to think about fitness during that time. You want to enjoy yourself. Okay, before you accuse me of being the Grinch, you should know that I completely agree. The festivities don’t have to be eliminated or avoided, because you can have a fabulous time while also maintaining your weight and your fitness regimen.

The secret to achieving a holiday season that is both full of fun and also includes fitness is found in moderation. There are two typical approaches to the seasonal festivities: 1 throw all healthy habits out the window and indulge in every guilty pleasure 2 starve and binge approach for example, you eat nothing all day long to allow yourself to overindulge in party food. Of course, neither approach is successful at maintaining a healthy, fit lif

Millions of people spend billions of dollars, hoping to achieve the same thing, effective weight management. For years, many people have struggled to maintain a healthy weight and body. With a majority of Americans being overweight or even obese, the problem has grown into a crisis. Nearly 300,000 people die each year from weight-related disease.

Every week seems to bring out the next fad diet designed to help you "shed the pounds." The problem is that most of these programs are not effective. Some work for a few days, but the weight comes back. Others are downright unhealthy. From products to exercise equipment, people are looking for the answer to their weight-management problem.

We believe the key to effective weight-management is a lifestyle of health. The pH Factor Weight-Management System combines a sensible eating plan, exercise, water consumption, and superior nutrition to help you create a lifestyle of health.

We feel the missing key to this challenge for many is the pH factor. Since blood pH is so critical to life, the body protects the blood at all costs. The typical diet consists of foods that when digested create acid that is put into the blood. The body has to neutralize this acid or risk major problems. Fat is one of the primary buffers used by the body to help deal with acid. When the body cannot neutralize acid, it stores it in fat cells.

When attempting to lose fat, we typically cut calories. But, if our system remains acidic, then instead of burning fat, which would release more acid into the system, the body burns muscle instead. The pH Factor Weight-Management System helps you to identify those foods that are creating excess acid in the system and also provides products that are alkaline. This combination can help you to raise your body pH, thereby creating an environment for health.

Tired of fighting to lose weight only to gain it back, again and again. It is a horrible cycle. Not only is it depressing, it is unhealthy. ForMor has discovered what we feel to be the missing key to long-term weight management. It is the pH Factor.

Welcome to the pH Factor Rapid Weight-Loss System. Success with this system requires strict adherence to the system. Failure to follow the system reduces the effectiveness of the system and lessens your chances of accomplishing the desired result.

A lifestyle of health is paramount to weight-management and health. This includes: sensible eating, moderate and consistent exercise, sufficient water consumption, and a good nutritional program. The pH Factor Rapid Weight-Loss System combines these into a simple plan. For the next 14 days, we are going to transform your body into a more effective, fat-burning machine. Order your products a get started TODAY.youll be glad you did!!!

The pH Factor

"pH" or "potential for hydrogen" is the measure used to determine whether something is an acid or alkaline. It is measured on a scale from 0 - 14, with 6.8 - 7.0 being considered neutral. Anything below 6.8 is considered acid, and anything above 7.4 is considered alkaline. The pH of the blood is just over 7.3. If blood pH is altered, major problems, including death, are imminent. Therefore, the body has multiple buffers in place to make sure the blood pH remains constant.

The primary buffers the body uses are: sodium, calcium, and body fat. When acid is present in the blood, the body looks to neutralize it with an alkaline substance. The primary neutralizing agent is sodium, then calcium. The body actually takes calcium from the bones in order to neutralize blood acid. If it cannot be easily neutralized, then the body stores the acid in the fat cells. That creates a major weight-management problem.

Lets look at how this all works. Like any machine, our body needs fuel in order operate. Unfortunately, the fuel or food that most people use is not what the body needs or desires. In order to operate at peak efficiency, the body needs the proper food. The typical diet is high in food with little to no food value.

The problem goes much deeper than just lower efficiency. Like any machine, the fuel that we burn creates exhaust or by-products, so

What do you think of the hundreds of weight loss supplements out there on the shelves today Are they worth the money Will they actually help you lose weight How do you know which ones are going to work for you Is there any proof that these products work

Ive taken some time and researched some of the most popular product to try to find the answers for you. The truth is, most products wont help you lose anything but money. There are a few, however, with some research behind them that prove that they actually work.

What are these supplements that work It seems that only four products hold the best promise for those of us who want to slim down. They are Conjugated Linoleic Acid CLA, Hydroxycitic Acid HCA, phaseolomine, and possibly 5-HTP.

1. Conjugated Linoleic Acid, CLA, has a number of research studies behind it. It is a fatty acid that has been found to reduce cancer risks, body fat and to increase lean muscle tissue. The Journal of Nutrition reported a Scandanavian Research team found CLA to increase the lean body mass of humans and also to decrease the fat mass. Subjects also had lower blodd fat and cholestrol after taking CLA. CLA does occur naturally in meat and dairy products, but the levels are pretty low. Also, if youre following a healthy low-fat diet, you tend to not get as much meat and dairy, so supplementation may be the answer for getting a healthy dose of CLA.

2. Hydroxycitic Acid, HCA, is derived from a fruit, Garcinia cambogia or Malabar tamarind. It seems to work by inhibiting an enzyme that converts carbohydrates to fat. It also seems to suppress the appetite. Studies on humans have had mixed results with one study showing significant weight loss in participants. Another study using a high fiber diet, showed HCA had no effect on weight loss. Critics think the high fiber diet prevented absorbtion of the HCA. So, if youre on a high fiber diet, HCA may not be for you.

3. Phaseolomine is derived from the white kidney bean. It works by reducing your bodys absorbtion of starchy carbohydrates. Since you absorb fewer calories, you lose weight. Seems like this supplement would be great to take if you knew you were going to indulge. Research has also shown that you burn more fat while taking phaseolomine. Subjects in one study lost 10% of their body fat in 30 days. Phaseolomine is typically found in carb blocker products.

4. 5HTP works by increasing the level of Serotonin in the brain resulting in more stable emotions, better sleep and weight loss. I take 5HTP myself and have found it to be an excellent appetite suppresant as well as a mild mood booster. In one study where women were given either a placebo or 5HTP and a 1200 calorie diet, those who took the placebo lost 2.28 pounds and those who took 5HTP lost 10.34 pounds. This was accomplished in 6 weeks. Are there other supplements that work There may be others that will stand the test of time and research, but for now these are the best non-prescription supplements Ive found to enhance your weight loss efforts. Good luck losing the weight you want to lose!

Valerie de Armas ©2003

All Rights Reserved

About The Author

To find other weight loss tips, advice, articles and resources, visit Valeries Best Weight Loss web site at http://www.best-weightloss.com Be sure to subscribe to Valeries free newsletter, "Best Weight Loss Tips" for all the best ways to lose weight. valerie@best-weightloss.com

Many people associate weight loss with being hungry all the time. Theyre afraid to start a weight loss plan because they want to avoid the frustrations of hunger.

And yes, a lot of times for many people its better to be overweight than to starve. Im no exception. I really like to eat, so theres no way I would be constantly hungry for the sake being thin. What kind of life is it if youre always feeling hungry

Our natural instinct tells us to eat when we are hungry. Hunger is a signal telling the body that it needs to eat. It is also a signal to the body that it is in danger, that it needs food now. Our self-preservation instinct makes us scarf down everything in sight in response to feelings of starvation.

Our body doesnt care that we live in the modern world where food is plentiful. It acts the same as it would if we were living in a wild, having to hunt for our food. And it is not wise to go against the instinct that is designed to protect us from starvation death.

So, get ready for a surprise: you do not have to be hungry in order to lose weight. On the contrary, eating regular meals and keeping yourself full is what will actually help you stick to your healthy eating plan and reach your goals. Keeping your hunger in check will help you avoid overeating. It will also prevent you from feeling miserable, frustrated and out of control.

Try eating 5-6 small frequent meals as opposed to three large ones. If you wait too long for a meal, by the time the food comes, you will be starving and will not be able to control yourself. Eating smaller meals more often helps keep you full, and lets you be in control.

Never skip meals. Some people think that by skipping breakfast or lunch they will save total calories, but the opposite happens. Because they go for too long without food, they end up compensating for it and then some later in the day. In addition, skipping meals slows down your metabolism, because your body feels like its not getting enough food. So it activates its survival instinct and burns fewer calories.

Another trick is to eat slower. It takes our body around 20 minutes to realize that its full. If you eat too fast, you will eat unnecessary calories while your body is determining whether it is still hungry. By the time it realizes that its full, it is too late, since youve already eaten more than you needed. If you eat slowly, your brain will start sending signals to stop eating just in time.

So dont starve yourself in pursuit of weight loss. Theres absolutely no need for it. Get used to the idea that losing weight does not require being hungry.

Losing weight in a healthy way does not involve starving or deprivation. Thats why it is permanent -- if you lose weight in a healthy way, youre likely to keep it off for good.

Melanie Mendelson is one of those select few people who succeeded in losing weight and keeping it off. She lost 23 lbs and got down to her ideal weight, and she reveals all her weight loss secrets in her special guide. Visit Melanies site at http://www.practical-weight-loss.com

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About The Author

Melanie Mendelson is the author of "Practical Weight Loss". She helps people lose weight in a healthy way and keep it off. Visit Melanies site at http://www.practical-weight-loss.com

That’s a pretty “in your face” statement, but really its frustrating for me to see and hear all the different admonitions coming at me from sources I am not absolutely convinced have this whole thing nailed down tight.

For example, when I’m in the dressing room at the pool, I’ll hear discussed all kinds of complicated systems involving a myriad of vitamins and health foods. Well, I guess some do have merit but, from what I hear, you’d need to be walking around with a calculator and a calorie counter; it’s just so time consuming and so fussy, who can sustain that kind of diligence in checking everything they eat And then I get to the checkout at the supermarket and just about every magazine front page shouts out the answer to all your diet problems. Somebody very good is taking those Oprah cover shots and picking the clothes “oh so carefully”!!

Anyway, that’s my rant over; so what do I have to offer that’s so much better Well you can “chuck“ the calorie counter and forget the calculator and get back to just applying some common sense. Now let’s be honest here, do you really think you are going to benefit from eating French fries, potato chips, nachos, cakes, cookies, doughnuts, cheese burgers, etc. and what does "etc." mean, well just about any of the processed foods that are fried in their production.

In fact if we avoided pretty much ALL the processed foods, you wouldn’t be far off a very good start to an effective diet plan that would yield lasting results.

But, and here’s the bad news, you have to put in some exercise. It can be any activity that gets your body moving and your system turning over, but you have to do something more than just watch what you eat. So find something you will probably like doing because you want to feel inclined to do it more and more, not dread, or have to drag yourself to whatever it is. For example, if you like the golf idea go for that, and bear in mind that it seems to be true that when we get better at something we like to do it more, so if you fancy golf but are not yet very good, be patient and keep at it because as soon as you get better, it gets awfully easy to show up and play.

Naturally, for me, swimming is a great choice and just getting in there and swimming laps sets the slimming and slenderizing process in motion. I don’t know anyone who has “thickened-up” by swimming. Ladies, want slimmer ankles Get on down to the pool and do a little legs-only with the kickboard. It works!

So, as I said, try to find an activity that is going to lead to an increase in your participation. Heaven forbid, you might actually enjoy it!

About The Author

Gordon Black is a world-ranked Master swimmer and Canadian national record holder. A member of the British swim team in the late ‘60s, after thirty years out of the pool, last year Gordon returned to competitive swimming in the Masters forum. He offers an online weight loss, fitness and motivational coaching service through his web site http://www.gordonblack.com where his competitive comeback is chronicled. He is currently working on a book based on his own weight management and fitness system. gordon@gordonblack.com

We all know that losing weight and improving your overall fitness are things that don’t happen overnight. But, did you know in order to be truly successful that important steps need to be taken before you even start a diet or exercise program The first thing you should do is identify where you fall on the behavioral change spectrum. There are five distinct stages of behavioral change. Do you know what stage you currently fall under

Knowing what stage you are at will help you to create a road map to the subsequent stages and ultimately help you to be successful in your fitness goals. Below are the five major phases.

Precontemplation: This is the point where you don’t feel that any change in your lifestyle is necessary. You may be thinking that exercising just takes too much time or that fast food is just too convenient to even consider giving up. Starting a fitness or diet program during this stage would probably result in failure. The best thing you can do during this phase is educate yourself further about health, diseases and risks.

Contemplation: During this stage you may start thinking that a change is necessary. So, you think that maybe cutting back to eating fast food only three times a week is not so bad and you might be able to at least take a walk once in awhile. This is a good time to learn more about the benefits of healthy eating and regular exercise.

Preparation: At this point you are getting more serious about taking action. You’ve penciled in a walk with your friend for next week and are planning to go grocery shopping to cook a home meal. You may want to research exercise equipment, gyms, personal trainers, and diet programs to learn more about what you can do with the help of professionals and/or equipment to get in better shape.

Action: Here’s where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on daily sodas. Or, you may go as far as hiring a personal trainer or joining a gym. During this stage it is very important to learn coping mechanisms that will help you avoid re-lapse into your old ways. One way to avoid being a part of the high exercise dropout statistics is starting slowly into a new program and making permanent lifestyle changes versus temporary ones.

Maintenance: This is, of course, the phase that everyone should strive to be at. This means that you have been doing a regular fitness program consistently for quite some time and that you continue your new lifestyle. It’s important throughout this stage which should last a lifetime that you include a variety of workouts that change frequently. You should also seek social support of friends and family.

So, now can you identify what stage you are at You may find that you are in the precontemplation stage for nutritional habits but that you are in the preparation stage for exercises. That’s okay. It’s not critical for you to force both areas into the same stage. You can work on changing your nutritional and exercise habits separately.

The key to success is first identifying your stage and then taking steps to advance to the next level unless, of course, you are already at the Maintenance stage. Use the suggestions mentioned above in each stage to help you move to the next phase.

For example, if you are in the precontemplation stage, then research and read as much as you can on the subject of health risks and how they relate to an individual’s lifestyle. From there you will probably want to learn more about the consequences and benefits of specific lifestyles. Education is a powerful thing. The more you fully understand and can relate directly to the causes and effects of your action, the more inclined you will be to change.

It’s also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is not easy and should be approached slowly. Remember to make small changes. Don’t try to go from a completely sedentary lifestyle to an hour of continual exercise in just one day. Build up slowly starting with even just 10 minutes. And lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for your success.

About The Author

Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com. Workouts For You provides affordable online exercise programs to help even the busiest of people lose weight, tone-up, build muscles, increase stamina and more via the Internet. Let us guide you one-on-one through your fitness journey with weekly customized workouts designed just for YOU! Visit: http://www.workoutsforyou.com for a free sample workout. info@workoutsforyou.com

The sugar industry and the food manufacturers are capitalizing BIG TIME on the addictive nature of carbohydrates sweets, breads, deserts in the human body. Blood sugar-handling problems promote arteriosclerosis plaque in the arteries, adult-onset diabetes, mood swings, weight problems, chronic fatigue, PMS and much more. Additionally, there is evidence that sugar addiction has a component of alcoholism!

Consider that there actually is speculation about a Syndrome called “Gut Fermentation” or “Auto-Brewery Syndrome.” There is a great deal of evidence that due to a combination of 1. An overgrown yeast population in the GI tract gastrointestinal system, 2. Compromised stomach acid levels hypochlorhydria, and consumption of refined carbohydrates, detectable amounts of alcohol are produced. In fact, it is estimated that this syndrome plagues 61% of chronically unwell patients.

Microscopic Yeast, “Candida Albicans” Controls Your Cravings. Just what is candida albicans Neither a vegetable nor an animal, yeasts live in our intestines, on our skin, as well as on the surfaces of all living creatures and foods. However, yeasts usually live in small enough numbers that the existence of large populations of “good flora” the kind of bacteria that actually assist human health keeps it under control.

Candida yeast is in the fungal family, and loves warm, moist places on, or inside living things. People plagued with candida crave sweets – carbohydrates – and milk products cheese, milk, ice cream, etc. because candida “loves” these foods too. Americans consider them daily fare.

How Can I Diagnose Myself Though there are tests that can be many practitioners diagnose from the symptoms and health history alone. Ask yourself these questions and then take the symptom survey in #6 below: Taken many antibiotic drugs from childhood through the present Are you now, or have you had periods of high to extreme stress in your life Taken birth control pills for any period of time Heavily consume white breads, pastas, cookies, cakes, ice cream, cheeses, etc Have a child who has been labeled ADD/ADHD, “slow learner” or “underachiever” Our children are huge victims of the yeast syndrome! Circle your symptoms: Headaches, Depression, Fatigue, Mood swings, Muscle/joint pains unexplained, Loss of strong libido/sexual function, Chemical sensitivities, Asthma & respiratory problems, Food sensitivities, Memory loss, Constant colds, Sleep Problems, Volvodynia, endometriosis, infertility, Attention Deficits, Ear problems, Skin rashes, Hyperactivity, Poor School Performance, Recurrent vaginal yeast infections, Pain on intercourse, Interstitial cystitis

How Does This Yeast Syndrome Occur In a person with a strong immune system, yeasts co-exist with the millions of other microbes “micro flora” in the body. The imbalance begins with the use of broad-spectrum antibiotics. These drugs not only kill infectious microbes, but also kill the “good flora” that normally live in our bodies; thus decreasing the body’s built-in yeast population control. The opportunistic yeast then have a chance to multiply.

Worse yet, yeasts excrete toxins into their environment the host body that weaken the immune system further. This increases susceptibility to re-infection and the need for more antibiotics; leading to more killing of the “good flora” and hence the continued overgrowth of yeasts – a vicious cycle!

Yeasts can and do spread to be a system-wide problem. The result is myriad symptoms that can arise from its pervasiveness.

What YOU Can Do NOW: Unfortunately, simply eating yogurt to ingest the “good flora” acidophilus and bifidus when you take antibiotics isn’t enough. Dietary changes, along with herbs and supplements are vital. In severe cases, anti-fungal prescriptions are recommended. There are several must-read books on the subject: The Yeast Connection by Dr. Crock, M.D., The Body Knows, by Caroline Sutherland, and regarding the negatives of sugar, Sugar Blues, by William Dufty.

Candida Yeast infections are no joke, and progressively make the sufferer’s life more and more difficult. If you ignore it, it will NOT go away. Many people have been so debilitated by candida problems that they almost felt they needed to go live in a plastic bubble to stay healthy. If you do have it, getting free of systemic yeast infection can revolutionize your health, and give you the youthful vitality and wellness you never thought you’d see again.

About The Author

Dr. Christina Winsey-Rudd is a coach, speaker and writer. She developed her unique, new coaching technique: Neuro-Integrative Action & Energy Technique, through years of working with patients and clients as a holistic chiropractor, and medical massage therapist. Her passion is to help others to live joy, fulfillment and prosperity in all areas of their lives!

Dr. Chris is accepting only select clients who are serious about living their dreams! http://www.dynamicgoldmindstrategies.com

Email: info@dynamicgoldmindstrategies.com

WHY WEIGHT LIFTING

Whats the one thing that you can do to lose weight, re-shape your body, improve muscle tone, become stronger, fight off osteoporosis, lower blood pressure, etc.

Weight Lifting! Or as its also called, Strength Training!

For the rest of this book I will refer to the art of weight lifting as strength training. One of the reasons a lot of people dont lift weights is because they are intimidated by the word weight lifting.

It amazes me to see how many people avoid lifting weights for one reason or another.

Let me make sure you are clear of one very important fact.

LIFTING WEIGHTS IS ONE OF THE BEST, IF NOT THE BEST THING YOU CAN DO FOR YOUR OVERALL HEALTH!!!

Lets jump right in and start off by covering exactly "what" strength training is.

Its actually very simple. Strength training or weight lifting is the lifting of heavy weights and/or resistance in a prescribed manner as an exercise or in athletic competition.

Notice I said weights and/or resistance. It doesnt have to necessarily be a weight plate or a dumbbell. Well get into that more later.

As simple as that definition of strength training sounds, why are you and so many other people not doing it

The answer to that is probably one of these two: Youre not sure what to do, or youre confused about what to do. You have never realized that strength-training can and will build muscle, which in turn will help you look and feel great.

You very well could be on a strength-training program right now.

Even if you are, I want you to really pay attention to what were going to talk about for the rest of the book. Im sure it is going to have you thinking differently about why you should be lifting weights from now on.

Were going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself.

We will go over some "myths" about strength training and the real facts behind them.

So, whether youre new to strength training or youve been doing it for years, pay close attention.

MYTHS

Lets first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the "biggie" and it has prevented many of you from weight lifting especially women.

It sounds a little something like this; "I dont want to lift weights because I dont want to get big and bulky."

Its a shame that a lot of people think like this because it is so far from the truth. Lets explore that myth a little.

When you think of weight lifters, you probably think of body builders, right

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

There are three reasons for this: These people are an extremely minute percentage of the population. That is their livelihood and they spend 4 to 5 hours a day in the gym. Some of them are using performance-enhancing drugs steroids, etc. to look like that

So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What were going to talk about next I will try to explain to you in an easy to understand way, without using any medical or professional terminology.

When you lift weights your body builds muscle. The more muscle you have, the more calories you burn even at rest. The more calories you burn the less you weigh.

Its as simple as that!!!

Let me give you an example of this that might make it a little easier to understand. Well talk about 2 women in this example.

Lets say you and your best friend are sitting on the couch watching some T.V. You personally strength-train 3 times a week, but your friend does not.

After an hour of watching T.V goes by, who will have burned more calories

The common answer to that would be that you both burned the same almost nothing, since you werent doing anything.

But the actual answer would be that you burned more calories, and Ill tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

Now you might say to yourself, "But if I lift weights, my muscles will get bigger and I will appear big and bulky."

This does have a tendency to happen to men sometimes, and that is because of the male hormone testosterone. But what also happens to men, just like the women, is that they will get rid of the fat and replace it with lean muscle.

So the lean added muscle will now be there instead of the soft jelly-like fat.

With that said, keep this in mind. Evan though men have more testosterone, it would still be very difficult for a man to get big and bulky. You would have to train like a real bodybuilder in order for this to occur. Being genetically blessed doesnt hurt either.

And if you did see yourself starting to "bulk" up a little, and thats not what you want, just decrease the amount of weight you are lifting. Very simple.

Women on the other hand, do not have enough testosterone to even come close to "bulking up".

Which brings us to another myth.

That myth being one of the most popular in the world of exercise, which is, "Muscle weighs more than fat."

How ridiculous is that saying

Thats like the old joke, "Which weighs more--10 lbs. of steel or 10 lbs. of feathers"

Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of.

Lets go over this in a little more detail.

Muscle is much more compact and dense than fat. It actually takes up less space than fat does because of that. That makes sense, right

Fat, on the other hand, is very soft and jelly-like and is a lot bigger than muscle. By that I mean it takes up more space than muscle does.

Let me give you another example to clarify this a little more.

If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. In comparison, the 10 lbs. of muscle would be about the size of a baseball.

Lets take this a step further and use you and your friend in an example. You and your friend, for argument sake, are both 5 5" tall and both weigh the exact same weight of 130 lbs.

Your friend, as we mentioned, does not lift weights or do any kind of strength training. Her dress size is a size 12.

You, on the other hand, lift weights and follow a strength-training program 3 times a week. Your dress size is a size 8.

If you and your friend were standing side by side people would definitely think that you weighed less than your friend. But in reality you both weigh exactly the same.

How can that be

It all relates back to what I said earlier. Muscle does not weigh more than fat, it weighs the same. It is more compact than fat and it takes up less space. So you, the strength trainer, have more muscle than your friend does which means you will take up less space.

Thats why its also not a good idea to let the scale be your judge of your progress. You can very well have lost weight, but it wont show up on the scale sometimes. A good indication of progress is how your clothes fit. If you are getting smaller, or should we say more compact/dense, you will notice that your clothes are getting a little looser.

Well all right you say, "Ill lift weights, but Im only lifting light weights and doing lots of repetitions."

This is another mistake a lot of you are making. Now Im not saying that this is the wrong way to lift, but it is not the optimal way to go about strength training if you are looking to lose weight and change your body.

So, is it all right for you to lift heavy weights and fewer repetitions ABSOLUTELY!!

Theres another statement you need to clear your head of---"I shouldnt lift heavy weights because that is for bodybuilders."

You absolutely can and should be lifting heavy weights if you want to change your body!

Lets take a moment now to recap some of the main ideas we have just covered; Lifting weights will not make you bulky it will make you leaner and more toned Muscle doesnt weigh more than fat; its simply more compact and denser than fat. Remember, muscle actually takes up less space than fat The more muscle you have, the more calories you burn even at rest!.

Now you are well informed of why strength training will help you look and feel great. Hopefully this cleared up any confusion you might have had and now you are ready to "hit the weights."

"WHAT DO I DO NOW"

So you now know what strength training is and you know why it will help you change your body.

"But how do I actually go ahead and get started"

As I said before, this is one of the main reasons if not THE main reason that most people dont lift weights.

But what if I was to tell you that its not nearly as complicated as you might think.

What were going to discuss now is the "nuts and bolts" of designing a strength-training program.

Let me first start out by saying that if you are out of shape, havent exercised in awhile, suffer from any kind of medical condition heart problems, high blood pressure, etc. or are over 40 years old, you should make an appointment with your doctor to get a physical to make sure you are ready to start lifting weights.

With that said, here we go!

One of the very popular questions is what equipment do I need to strength train Or better yet, what equipment is the best

Luckily, there are plenty of options; machines, free weights dumbbells, elastic bands, using your own body weight, which is called isometrics push-ups, sit-ups, lunges, etc..

I guess the best way to decide what equipment you are going to use is to first decide exactly where youll be working out.

Will you be at home, or will you be at some kind of gym or fitness center

Lets first explore the many options you have at a gym or fitness center.

Depending on your particular gym, you will probably have the choice of using free weights dumbbells, weight bars, weight plates, etc. or machines.

If you are a beginner to lifting weights, I highly recommend you use the machines for a few reasons. Almost no chance of injury Much easier to use proper form Easily change weights via a pin

Also when using machines, especially the newer ones, there is usually a picture on the machine that demonstrates someone doing the actual exercise.

There is also a great product out now that is a ring of 50 pocket-sized exercise cards. They not only show a full color photo of each exercise, but each card also contains easy-to-read instructions as well as helpful trainers tips and common training mistakes, which are found on the back of the cards.

These cards are excellent and I highly recommend them.

Log on to my web-site at www.thefitnessleader.com and go to the "Products" page. There you will see a link for the cards. Click on that link and order your set of cards today. There is a lot more that comes with your set of 50 cards, and they are definitely worth having.

Another option is to purchase some really great books.

There are hundreds of great picture books out there to help you get started.

If you go to my web-site www.thefitnessleader.com and go to "products", there you will find a link to Amazon.

Once you click on the link, you will find some great books that I recommend that are very helpful for the beginner exerciser.

There is of course the third option, which is to hire one of the personal trainers that works at your gym or an in-home personal trainer, like myself, who comes to your house and sets you up on a program.

One word of advice if you decide to get a trainer. Make sure this person has the right credentials personal trainer certification and/or fitness related degree. Dont just assume that since they work in a gym or because they call themselves a personal trainer, that they are qualified.

Its always best to watch the trainers for a couple of weeks if you are at a gym, or get a free session from an in-home trainer. See how they operate, how they get along with their other clients, what kind of personality they have, etc. Make sure you think that they will be a good fit for you.

I would personally love to tell you about all of the wonderful exercises you can do, but I would need about 200 pages just to list the pictures and explain proper form and technique.

Your best move would be to buy the cards they are great get your hands on a good "beginners exercise" book and/or hire a certified personal trainer.

Are you now saying, "But what if I dont want to go to the gym, it takes too much time driving, its always packed, and I just dont like the whole gym scene."

"Can I still lose weight and get in shape at home"

ABSOLUTELY!!

A lot of people feel the same way that you do. Either they dont have time to go back and forth to the gym, or theyre just more comfortable working out in the privacy of their own home.

Depending on the space you have, you can make your own little "private" gym just for you and your family.

For this section of the book on working out at home, lets assume that you dont have a huge space.

The only things you actually need, believe it or not, are a bench and some free weights dumbbells.

It would also be a good idea to get some exercise bands that you can use to do lots of different exercises, in addition to bench exercises, that will help diversify your program.

Again, I would highly recommend that you get either the Solotrainer cards or a beginners exercise/weight training book to help you get started with your workouts.

Okay, lets get back to the equipment that youll need. First off is a bench.

BENCH

The bench you purchase should be multi-functional. In other words, it should be able to incline as well as being flat. Some benches can even decline in addition to flat and incline. It is not necessary to have a flat/decline/incline bench or even a flat/incline bench, but I definitely recommend it.

It allows you to do a lot more exercises as you get into your program a little more.

FREE WEIGHTS

There are numerous types of free weights to choose from. There are traditional dumbbells that range anywhere between 1 lb. to 200 lbs.

Depending on how much space you have and how much weight you think youll be lifting, this will determine what kind of dumbbells you will be looking for.

One item that comes to mind is the PROBELL 30 Classic Adjustable Dumbbell System. It sounds intimidating, but its not at all. Its actually quite a space saver. It is a pair of dumbbells that can go from 2 1/2 lbs. to 30 lbs. each, in 2 1/2 pound increments, with the turn of a dial. So in other words, you get 12 pairs of dumbbells all in 1 pair.

This is a great product and I definitely recommend it, especially if you want to save some space.

You can get this item too by going to my web-site and finding it in the "Products" page under the BIG FITNESS link. It is called the ProBell Classic.

Another option, or rather an accompaniment, to the bench and free weights, is exercise bands.

For those of you who arent familiar with these, they are elastic rubber bands with handles at the ends and some companies also have ankle straps for leg exercises.

I personally use these myself and with all my clients. I love them!!!

BODYLASTICS is a great company that makes an excellent little package. It includes 4 bands each one a little harder, 2 handles, 2 ankle straps, 1 door anchor, and a video and booklet. At the time of this printing the price for the package is $50. Its a great value.

You can also find these on my web-site under the "Products" page.

Okay, now you know what equipment youll need, but what about questions like: How many days a week How many sets and repetitions When do I change my routine

These are all very good questions. Lets take a look at the first question now.

HOW MANY DAYS A WEEK

There is not a straight forward simple answer to this question. It really all comes down to two things: How many days can you realistically devote to lifting weights How much improvement are you really looking to get from your program

Before we address these two questions let me first say that lifting weights once a week is probably not enough and four or five times a week might be a little too much especially for a beginner.

That leaves us with 2 or 3 times a week.

As you can probably imagine, 2 times a week is good but 3 times a week is better.

This is of course assuming that you are training every body part during each workout. Some people prefer to train 1 or 2 body parts a day. There are good and bad points to this.

The good thing is that since you are only training 1 or 2 body parts an example would be training your chest and triceps you can really do a lot of exercises for each body part. The bad thing is that if you train 2 body parts per work out, and since there are 6 major body parts chest, back, triceps, biceps, shoulders, and legs, even if you work out 3 times a week you will only be able to train each body part once.

Thats why I recommend training every body part, every work out. This way youll be training every body part at least twice or maybe even three times a week. The most bang for your buck.

So, getting back to the issue of how many days a week. If you have the time and you are really looking to see some changes in your body, I definitely say go for 3 times a week.

With that said, if you really arent sure about the time issue and if you are a beginner, start out at 2 times a week.

This will give you a chance to ease into it. Once youre comfortable, in a routine, and you find that you have time to add an extra day, then consider bumping it up to 3 times a week.

HOW MANY SETS AND REPETITIONS

Lets first start out by explaining what sets and repetitions are.

When you do any particular exercise, lets say the arm curl, each time you curl the weight up and bring it back down would be considered a repetition.

Now lets say you did 12 repetitions, took a break for 1 minute, then did another 12 repetitions. You would have done 2 sets of 12 repetitions.

Simple, right

What sometimes seems confusing for some people is that they think they should do a certain number of sets and reps reps is short for repetitions.

The fact is that there is no certain number of sets and reps that you should be doing. It will probably vary from time to time, based on your goals.

The one BIG mistake a lot of people make is doing too many repetitions.

Often times at the gym Ill see someone doing 20 or 30 reps.

Now like I said, there is a place for that depending on your goals. Certain sports require extensive muscular endurance, in which case you should do a lot of reps.

But your goal is to lose weight, get stronger, and change your body. So the best way to achieve that is to lift a weight that is heavy enough to fatigue your muscles between 8 and 12 reps.

Remember, YOU WILL NOT GET BULKY!

Okay, so what if you can lift a weight for 13, 14, or 15 reps and beyond

Very simple. Just increase the weight slightly and that will get you into the 8 to 12 rep range.

HOW MANY SETS SHOULD I DO

Same thing applies here as it does to the number of reps; nothing is set in stone.

I can give you a recommendation though. 1 set is definitely not enough and depending on how much time you have to exercise, 4 or 5 sets might be too time consuming.

If you are first starting out, I would say do 2 sets for each exercise. Just like with the number of days you are lifting, its a good way to ease into it. Also, starting out right away with 3 sets will probably leave you feeling very sore for the first week or so.

And just like with the days of the week, a good goal to shoot for is to work your way up to 3 sets. This will make sure you are working your muscles to fatigue, and thats when you will really start to notice some changes.

And again, youll see as you get into it more and more, you might want to challenge yourself and add in a 4th or 5th set on some exercises.

This ties in nicely to our 3rd question.

WHEN DO I CHANGE MY ROUTINE

Never!

Just kidding. Thats actually another big mistake that a lot of people make. They do the same thing over and over again, day in and day out.

That will work for a beginner just starting out, and you will see some improvement, but after about 6 to 8 weeks you will start to plateau.

Your muscles need to be challenged or "shocked" in order to stimulate them.

On the other hand, you also want your muscles to adapt and improve to the increasing weight.

By that I mean you want to give your muscles a chance to get stronger and you want to be able to increase the weights on the same exercise and see what the most weight is that you can actually lift on that same exercise.

For that reason you dont want to change your routine every time either.

"So whats the bottom line then How often should I change my routine"

A good rule of thumb to follow is to keep your routine relatively the same for about 6 to 8 weeks, then make some changes.

"What exactly do you mean by change the routine"

The best way to change your routine is to do totally different exercises. Lets say for example that for your leg muscles youve been doing leg presses, lunges and leg extensions. For a complete change you can now do squats, leg curls, and abduction for the outer thigh.

Other changes include; changing from using a free weight to a machine for a particular exercise. doing 4 or 5 sets instead of 3. switching the order of your exercises. Instead of training your chest, back, biceps, shoulders, legs and triceps, you can do just the reverse. Triceps, legs, shoulders, etc.

The possibilities are endless. The nice thing is that there is no "wrong" way.

Which brings up a good point. There is no wrong routine, but your form and/or technique can be wrong.

Always remember to use a slow, controlled motion. Dont use momentum or "jerk" the weights around.

It should take you approximately 2 to 3 seconds to lift or push the weight which is called the positive and 3 to 4 seconds to lower or let down the weight which is called the negative.

Thats right, it should take you a little longer to lower the weight than it takes to raise it.

Most people do the opposite and thats why you see a lot of people using momentum and jerking the weights around. Youre not using your muscles when you do it like this.

And thats really it! As you can see, its not all that difficult. What it does take is a COMMITTMENT. If you can make a COMMITMENT and be consistent with your strength training program, I GUARANTEE you that you will be successful and notice considerable changes in they way you look and feel.

With that said, just take a moment now and look over the main areas of a successful strength-training program: The optimal strength training routine should be performed 2 to 3 days/wk. you should do 2 to 3 sets for each exercise. use a weight that will fatigue or challenge you to do between 8 and 12 reps. change your routine approximately every 6 to 8 weeks to prevent plateaus. always use proper form; slow, controlled movements. No jerking the weight or using momentum. and most important, make sure to visit your doctor and get a physical so you know you have no medical conditions that would prevent you from participating in a strength training routine.

There you have it, a nice little introduction to the world of strength training. Something that I hope will help you get started.

So give strength training a try, you have nothing to lose except for maybe a few pounds of fat!!!.

If youre a woman and youd like to learn how to lose weight by exercising and eating healthy, please go to: http://www.booklocker.com/books/1370.html

This is a great book that will have you looking and feeling better than you ever have.

About The Author

Kevin is the owner/operator of A & B Fitness, which is an in-home personal training company located in Northern New Jersey. He has a degree in Exercise Physiology and is certified by the American College of Sports Medicine as a Health/Fitness Instructor. Kevin is also am Advanced Level Personal trainer by IDEA. kvallu@optonline.net

Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans dont work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

decrease your calorie intake to accommodate the calorie expenditure drop

increase your calorie output by exercising more

do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds 10kgs, the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight The most important factors are:

You weight less. A smaller body burns less calories both at rest and while active

You may involuntarily burn fewer calories. Dieters often lack energy and move less

Calorie restriction suppresses the metabolic rate

You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

Mistake #2: Overreporting the "extra" calorie expenditure of exercise

Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity watching TV at home; in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Lets say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.

Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.

How to estimate the "extra" calories burned exercising

In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest your Resting Metabolic Rate or Basal Metabolic Rate. Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning

Lets use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Lets say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 minutes x 6 MET * 0.84 calories per minute = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising MET = 1.5. In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 chatting from 6 exercising. Now lets calculate the extra calories: 30 minutes * 6 - 1.5 MET value * 0.84 = 113 calories.

Lets consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 minutes * 6 MET * 1 calories per minute = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.

Do you now see the difference between 113 calories and 180 calories If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: 180-113 * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations

Remember these two rules:

Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!

Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding MET = 6 for 30 minutes of slow jump rope MET = 8 then the additional MET would be 8 - 6 = 2.

How to find the MET values of activities based on standard tables

In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories"

MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day average MET = 1.5 has about 50% overlap in calorie expenditure with training with very light weights MET = 3. If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.

Remember the rule: the less intensive the activity smaller MET, the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables dont show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets VLCD

Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.

A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.

If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. Get your trial copy at www.x3msoftware.com

About The Author

Hristo Hristov is the owner of X3MSoftware, a company specializing in developing training and nutrition software. Hristo has a degree in Computer Science and passion for powerlifting. In his spare time, Hristo gives training and nutrition consultations. hristo@x3msoftware.com

The “Holiday 7,” the title given for the average amount of weight gain experienced during the winter holidays, keeps popping up in articles.

Is this statement true Do people gain 7 pounds during the holiday season Well, this isn’t true for everyone, but “Holiday 7” is very close to reality for many adults.

The Holiday 7

Most people gain less than one pound during the 6-week period between Thanksgiving and New Year’s Day, report researchers. And this is much less than the suggested 7 pounds that’s being tossed around in fitness magazines. However, the research does show that overweight individuals typically gain 5 pounds during the holidays, Holiday weight gain: fact or fiction” 2000, Roberts.

This study should be a real concern for those who are overweight. While it’s not quite as bad as the “Holiday 7,” gaining 5 pounds every year during the holidays means 50 additional pounds over the next ten years unless a fitness improvement action plan is implemented.

The real culprit in holiday weight gain "Metabolic Syndrome X"

Researchers report that 40 million US adults suffer with “Metabolic Syndrome X.” This is the worst nightmare for someone overweight or obese, especially during the holiday season, A major health hazard: the metabolic syndrome, 2003, Isomaa.

While the “Holiday 7” is not quite as bad for most people, small gains in bodyfat over time can contribute to the condition “Metabolic Syndrome.”

Metabolic Syndrome has to do with how the body acts as it puts on extra bodyfat. After-the-holidays starvation diets may temporarily pull off a few pounds; but these diets without exercise can make matters worse.

Symptoms of Metabolic Syndrome are extra bodyfat around the waist, higher cholesterol, and insulin resistance. Insulin resistance means that someone with a lot of bodyfat can eat bread for example, and their body processes it like pecan pie. This is why someone lean and in shape can eat some traditional holiday meals without too much concern, and someone overweight will gain 5 pounds during the holidays.

The Best part … there may be a free cure for Metabolic Syndrome

The cure for Metabolic Syndrome is not a fad starvation diet, but rather a consistent, balanced diet in moderation, and a real commitment to exercise regularly.

Extra bodyfat is at the center of this disease, and this means that you should add exercise to build and tone muscle. Adding muscle will raise your resting metabolic rate so the muscle, in essence, eats away the bodyfat for you while you’re resting.

Men and women clearly need to exercise to add and tone muscle. Walking and increasing activity levels will not do what you need to get accomplished without adding some type of strength training to your fitness plan.

Personally, I’m partial to weight training at least three times a week along with an anaerobic exercise program sprinting types of exercise to make the body produce exercise-induced growth hormone, Impact of acute exercise intensity on pulsatile growth hormone release in men, 1999, Pritzlaff. Growth hormone released from exercise will facilitate the bodyfat burning and muscle building and toning process.

The take home

Make the commitment today to add strength training and an anaerobic sprinting type program to your fitness plan and enjoy meals this holiday season … in moderation, of course.

Phil Campbell. M.S., M.A., FACHE is the author of Ready, Set, Go! Synergy Fitness www.ReadySetGoFitness.com

“Everyone has a fitness plan. Whether the plan is to exercise regularly or not at all, everyone has a fitness plan. Youth alone takes care of many health issues, but there comes a time when every individual must make a lifestyle decision to exercise or not to exercise.” Phil Campbell

National Institutes of Health studies summaries cited:

Holiday weight gain http://www.ncbi.nlm.nih.gov/entrez/query.fcgicmd=Retrieve&db=PubMed&list_uids=11206847&dopt=Abstract

Freshman 15 http://www.ncbi.nlm.nih.gov/entrez/query.fcgicmd=Retrieve&db=PubMed&list_uids=11910950&dopt=Abstract

Myth http://nutrition.tufts.edu/consumer/feature/freshman15.html

University Women http://www.ncbi.nlm.nih.gov/entrez/query.fcgicmd=Retrieve&db=PubMed&list_uids=4003134&dopt=Abstract

Metabolic Syndrome http://www.ncbi.nlm.nih.gov/entrez/query.fcgicmd=Retrieve&db=PubMed&list_uids=12954449&dopt=Abstract

Levitsky http://www.hon.ch/News/HSN/514699.html

Exercise-induced growth hormone release http://www.ncbi.nlm.nih.gov/entrez/query.fcgicmd=Retrieve&db=PubMed&list_uids=10444604&dopt=Abstract

About The Author

Phil Campbll is the author of Ready Set Go! Synergy Fitness - www.ReadySetGoFitness.com

When I decided to lose weight I of course decided to do as much planning as possible. It seems the older I get the harder it is to do anything without completely planning it out. Anyways, I had already been on the all protein diets and knew that they worked. The only problem was I could never stick to them for very long.

So I decided to research the net a little more and see if I could find some other program that I had not yet heard about. I noticed something kind of strange, the more I looked around at different weight loss articles.

The two types of people that seemed to be claiming their way of eating was the best, were either vegans or the no carbohydrate eaters. This made sense to me. I mean, I know people who have lost lots of weight eating no carbohydrates. And if you know anyone who is a vegan, you know that they are generally very slim.

So I researched some more and came across some articles on food combining. These people claimed that you can eat whatever you want as long as you combine it properly. You can eat pasta as long as you only eat it with vegetables. Or, you can eat meat as long as you only eat it with vegetables.

This made sense because either way you are going to be eating a lot of vegetables, which nobody would argue, is a good thing. So I started my modified protein vegan style diet.

I went almost a month eating meat and veggies, when my weight loss seemed to plateau. So after that I decided to try a pasta diet, properly combined, for a while. And guess what, I lost some more weight the week I ate the carbohydrates.

A little over a month and I had lost 30 pounds and have kept it off for nine months now. So my question is this.

Do you think the vegans have the answer Maybe,

Do you think the protein lovers have the answer Maybe,

Do you think the food combining theory carries some weight

I would say so. I would say it carries about 30 pounds of weight.

About The Author

This article was written by Jason Barger. Jason is the founder of Primal Health Systems and author of Primal Weight Loss-The Guide to Losing Excess Weight. To find out more about him and his health programs you can visit http://www.primalhealth.com info@primalhealth.com

Meet Sarah.

About a year ago, Sarah saw an infomercial about a "multi-unit" workout machine. The announcer called it a "revolutionary" piece of equipment, claiming that people would see results in "just 2-4 weeks". It exercised all major body parts and the female model shown using the machine said it "was safer and more effective than free weights."

Intimidated by gyms her whole life, Sarah knew having her own home gym would be the key to her finally getting into shape. She had heard that machines were safer than free weights. Besides, the machine came with "easy to follow video instructions". The price was steep, but as Sarah imagined changing her body, she got her credit called and grabbed the phone.

On the day of delivery, Sarah was surprised to see it took up twice the space she was told it would, limiting space in her already cramped den. Excited to get started, she popped in the video, and hopped on the machine. Sarah soon found that she, at 5’3", was too small to fit on the machine for some of the exercises. She continued on anyway, trying to ignore the fact that her lower back and knees were starting to hurt a little.

Sarah used her new revolutionary machine exactly three more times. For the last six months, it has been her unofficial clothes hanger.

What happened Sarah thought she was buying a machine that would be very easy to operate and be a safe alternative to free-weights. Unfortunately, Sarah and many others are misguided by heavily marketed hype by machine developers. When it comes to effectiveness, particularly for the beginning exerciser, free-weights i.e., dumbbells rate much higher than expensive machines in terms of:

1. Cost. Three or four sets of dumbbells would have cost Sarah less than 10 times the amount she spent on her machine. As she gets stronger, she would have to buy more, though even a full set would not set her back nearly as much as the machine did.

2. Space. Dumbbells take up far less space than most of the exercise equipment sold on infomercials. You can easily place them in a closet, out of sight under the bed, or in a corner. There are even dumbbells you can adjust i.e., PowerBlock that allow you to adjust the poundage on one set, eliminating the need for single-poundage dumbbells.

3. Variety. Most machines are designed as one-dimensional. Even the most extensive multi-unit machines will allow exercisers to perform only a limited number of movements in a restricted range of motion. Free-weights can be used in ranges of motion based on the exerciser, not a machine. Use free weights along with benches or Swiss Balls and you have multitude of exercise options.

4. Suitability. Sarah couldn’t use her "multi-usage" machine for certain exercises because the machine was too big. This is not an uncommon problem. Even though most machines have adjustable seats, arm pads, and lever arms, there are limitations to their range and some may not fit the very small or very large person. However, if you can grab a dumbbell, you can use it.

5. Functionality. Exercising with free-weights increases the likelihood that the effects of the exercise will cross over into real-world situations. Think about it. How often during the day do you lie in a diagonal supine position and push weight up like you would on a machine leg press Probably never. But how often are you required to do activities that are biomechanically identical to the squat Sitting, getting in and out of a car, crouching down to pick something up…all the time! Properly using free weights will increase the functionality of an exercise to real-world situations.

6. Safety. It seems counterintuitive to consider free-weights as safer than machines. Most of us have heard somewhere.. that we could get hurt with dumbbells and that machines were "safer." Maybe just the idea of someone doing a huge bench press lends itself to imagining the likelihood that one might lose control of the same amount of weight if they ever attempted it.

Safety during exercise is more about proper form, technique, concentration and control rather than exercise apparatus. Someone can get hurt on a machine just as easily as with a dumbbell if incorrect form is used. As always, if you don’t know how to do something, find someone i.e., a reputable trainer to show you how.

Safety as a result of exercise is a long-term issue. It is not necessary for the body to stabilize itself or the weight during movements on most machines, because the weight apparatus is fixed. Key stabilizer muscles are then never given the chance to get stronger. Free-weights allow the exerciser to utilize core muscles and allow multi-plane movement that forces the exerciser to strengthen stabilizer musculature, which support joints. Over the long-term, free weights are superior to machines for building a stronger, more functional body.

You don’t need to spend a fortune on a piece of exercise equipment that you’ll never end up using and won’t suit your needs. A few sets of dumbbells are effective, intelligent alternatives to buying equipment, especially for those setting up their own in-home gym or workout area.

About The Author

Jon Gestl, CSCS, is a personal fitness trainer and instructor in Chicago specializing in in-home and in-office fitness training. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com. jongestl@jongestl.com

Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.

When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.

It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.

Fasting can make you look much thinner in only a couple days. You may not lose a significant amount of weight, but it will look like you have. It can make your waist noticeably thinner and clear up blemishes or skin problems.

Although I do not think fasting is to be used specifically for weight loss, I think you can do it to get your body ready for a healthier way of living. Use it as a way to cleanse your body out and get rid of all the toxins clogging your system.

I suggest drinking fruit and vegetable juices while fasting. I have read that you should do a water fast, but it can be a miserable experience if you have never fasted before. So stick to natural juices.

One of the better results I saw from my fasting experience was that I have more self control over my eating habits. I have always been a binge type of eater. After my fast, I felt like I could restrain myself easier. It is probably a mental attribute. I mean if I can go without eating for 7 days then I can sure keep myself from eating something I shouldn’t.

So although I don’t think you can use fasting as a diet or weight loss program, I do feel that it can be a great start to a proper weight loss diet and exercise program. I think it is definitely something that everybody should do at least once a year.

If you have any health problems you should consult a physician before starting any weight loss program. And, if you absolutely cannot go without food then simply try going a few days eating vegetables and fruits only. This will give you most of the same results as the fasting will. However, I recommend the fast over the fruits and vegetables because of the confidence and control you will begin to enjoy as a result.

About The Author

This article was written by Jason Barger. Jason has been helping people lose weight with his breakthrough book, Primal Weight Loss. To learn more about his philosophy and programs you can visit http://www.primalhealth.com. info@primalhealth.com

If youre on a weight loss program youre under constant attack - attack from the food bandits all around you.

There is food waiting to ambush your weight loss efforts at every turn. Its there on every street corner: available, fast, in huge portions and full of fat. Its there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!" It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday". It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Come and get me! You know you want to!"

Given that the food bandits are out there, what can you do about them

Be ready to defend yourself!

Know your weak spots – those food temptations you find hard to resist, and plan to

1. Avoid Them

Keep away from fattening food as much as you can. Dont drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.

2. Use humour

Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"

3. Dont let them upset you

If you succumb once in a while to the food bandits, dont let it get you down. Brush yourself down and be ready to come out fighting against the next lot.

4. Celebrate your successes no matter how small

Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show whos in charge. Youre the boss!

Once you recognise the food bandits for what they are, they lose their power. Each time you take them on and defeat them, youll notice their influence over you diminish.

Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.

About The Author

Janice is the publisher of a monthly newsletter "Think Slim" full of information on losing weight and keeping it off. See her website www.weight-loss-motivation-program.com for details and more resources for diet, fitness and weight loss. Articlecity@weight-loss-motivation-program.com

Anyone who has ever been in a gym before is familiar with the gleaming banks of shiny exercise machines. Coming in all shapes and sizes, they are usually cause for the newcomer to the gym to pause and ask, “What IS all of that stuff”

Well, according to the price that the gym paid for any one piece of that equipment, I certainly hope that it not only stimulates your muscles, but also cooks your breakfast, washes your car, and brings the kids home from soccer practice! Now the question becomes whether or not those machines were worth the price, or if you’d be better off doing a home aerobics video with a can of soup in each hand….

Personally, I would advise you to get the low-sodium version of the soup, serve it up alongside a tomato sandwich, and then go buy yourself some free weights. Yes, that is just my opinion, but it does come with some scientific reasoning behind it.

Natural movement vs. Controlled movement

One of the things that you need to remember is that when you are exercising, you are training for LIFE. You may spend an hour a day at the gym, but that still leaves 23 other hours for your muscles to function without the aid of that fancy equipment.

Whenever you do any given exercise, the movement of your body during that exercise is called the Range of Motion. The greater and more difficult the Range of Motion, the more effective the exercise is, because your body has to work harder to perform that movement.

Let’s take a classic dumbbell bicep curl for our case study. If you aren’t familiar with the movement, it is basically performed by standing up straight with your palms facing forward, and a pair of dumbbells held down at your sides. You concentrically contract your biceps also known as flexing your elbow to bring the dumbbells up to approximately shoulder level, and then repeat the movement for a prescribed number of repetitions.

Let’s take that same muscle movement and do it using a bicep curl machine. You sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, and do that same fancy elbow flexing movement to move the handles in an upward motion. Pretty easy stuff so far, right

Now let’s examine the muscles that are used in this motion. Wait – I thought we were concentrically contracting the biceps That is correct, and if you are using the bicep curl machine, that is pretty much ALL you are doing. For one, you are sitting down. You know, like you did all day at work, and then in your car on the way to the gym. Then, your upper arms are braced on a nice soft pad to keep your upper body stable while you pull the handles upwards. The machine has effectively limited the muscles used in this exercise to the biceps, as well as the muscles in your forearms and fingers as you grip the handles.

Let us now sidestep over to the weight room where the dumbbells are kept, and once again get in the start position for a standing bicep curl with the dumbbells. Notice the term “standing”. You know, like you DIDN’T do all day at work, and hopefully also did not do in your car on the way to the gym. So before we even start the exercise, we are using more muscles than we did on the machine – namely the leg muscles.

Now let’s pick up a 10 lb dumbbell in each hand. We’ve just added 20 lbs to our body weight. What is keeping us from losing our center of balance and falling clean over The abdominal muscles and the muscles of the lower back and spine. Now we are using our legs, our abs, and our back. Flex those elbows and start to raise the dumbbells. Now our center of gravity has become a fluid state, and our legs, back, and abs all have to constantly compensate to maintain posture. Oh, and the biceps are also in on the action by this point, as are the forearms, the fingers, and the shoulder girdle.

We now have the dumbbells all the way up and it’s time to start lowering them again, via an eccentric contraction of the biceps also know as extending the elbow. What muscle group controls the extension of the elbow The triceps on the back of the arm.

Did you lose track yet It’s okay if you did because you have illustrated the point:

Machine Bicep Curl: Uses the biceps, forearms, and fingers

Cost: Thousands of dollars

Standing Dumbbell Bicep Curl: Uses the biceps, forearms, fingers, legs, abs, back, triceps, and shoulders.

Cost: $40 for a good set of dumbbells that can be used for dozens of other exercises

In a nutshell, free weight exercises simply USE MORE MUSCLES than machines do, which make them more effective. Does that mean that the machines are a complete waste Absolutely not! In some circumstances it is BETTER to stabilize the muscles being used in any given movement. However, those circumstances are the exception, rather than the rule.

So what do you do Change up your routine, and incorporate free weights as well as machine exercises. However, keep the machine work to a minimum – say 20% of your total time spent working with weights. Spend the other 80% developing your stabilizer muscles, your sense of balance and coordination, and if nothing else – just standing up!

After all, you can go home and sit down on the couch to enjoy your post-workout snack. The bicep machine already brought the kids home from soccer practice, remember

About The Author

Aaron Potts is the owner and operator of Aarons Personal Training in Orange Park, FL. Aarons experience in the health and fitness industry includes one on one personal training in clients homes and local gyms, as well as outdoor training programs. Aarons company also offers local and long distance fitness consulting, as well as an online personal training program. http://www.aaronspersonaltraining.com aaron@aaronspersonaltraining.com

Are you dieting your way to bone loss

Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss.

And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. 1

The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content key indicators of overall bone strength and health than women who said they werent concerned about what they ate.

"Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers.

Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat.

Why is calcium important in weight loss

Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown.

Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. 2,3,4

When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. 5

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. 6

Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children 7, but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls.

But arent dairy products fattening

Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true.

Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss.

A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. 8

The study provided clinching evidence that calcium in low-fat dairy products can help adjust your bodys fat-burning machinery and help keep your weight under control.

In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. 9

Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. 10

Why does diary calcium work so well

Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently.

Glycomacropeptides found in whey proteins derived from milk in particular, are known to create feelings of satiety and fullness and decrease food intake. 11,12,13

Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon.

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

References: Dieters May Lose Bone Density. April 1999; Agricultural Research magazine Regulation of adiposity by dietary calcium. Zemel MB et al. [2000. FASEB J 14:1132-1138.] Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.] Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. Shi H et al. [2001. FASEB J 5:291-293.] Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.] Higher dairy intake is associated with lower body fat during adolescence. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.] The role of dietary calcium and other nutrients in moderating body fat in preschool children. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord 25:559-566.] Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Zemel MB et al. [Obes Res. 2004 Apr;124:582-90.] Dairy yogurt augments fat loss and reduces central obesity during energy restriction in obese subjects. Zemel MB et al. [2003. FASEB J A1088:679.3] Calcium and Weight: Clinical Studies. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the American College of Nutrition, 212, 2002, pages 152S-155S.] Cholecystokinin decreases food intake in rats. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973 Sep;843:488-95] Cholecystokinin antibody injected in cerebral ventricles stimulates feeding in sheep. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;2124495:687-9] Peptides with CCK-like activity administration intracranially elicit satiety in sheep. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;266:979-83]

About The Author

Priya Shah is the Editor of The Glutathione Report http://www.glutathione-report.com and the webmaster of http://www.1whey2health.com Visit Natural Weight Loss Tips for more articles, tips and resources on weight loss. http://www.natural-weight-loss-tips.com

The debate about whether supplements for weight loss are healthy or not will go on and on for years to come. There are good and bad points to using weight loss supplements. One of the bad points is that once you stop taking them you gain everything back that you lost to begin with.

Most doctors will tell you that weight loss supplements are not necessary and that only a good controlled diet along with daily exercise is the only thing one needs to lose weight. This is true. however with todays working society with 2 parents working and trying to raise children at the same time who has time for exercise Who has time to plan good nutritional meals

I know first hand what this is all about. My wife is probably around 60 pounds over weight. Now before we go any further I would just like to say that I love her just as much now as I did when we first met. Her weight does not bother me. She is a beautiful person both inside and out. But I know inside she is hurting. And for the last several years she has struggled with her weight almost daily. And the biggest problem as I mentioned above is time. Time to prepare good quality nutritious meals both for her self and the children. Time to do sufficient exercise in order to burn off calories.Our schedule is chaotic to say the least. She works from 9:00 AM till 5:00 PM. I work from 3:30 PM till 12:00 AM . When Im not with the kids she is with the kids. Only on weekends do the kids have both parents home at the same time.

Back to supplements.

First they will not work if you do not get the proper diet and at least exercise once per week. My wife has tried supplements and they did work for her. What supplements do is to help speed up your metabolism rate decreasing the need for daily exercise. They also supplement the nutrition needed that you may not be getting from your diet for proper weight loss. Weight loss supplements actually regulate your blood sugar level, this helps you overcome severe sugar and carbohydrate cravings that sabotage even the most strong-willed weight loss efforts.

So are weight loss nutrition supplements right for you When my wife lost 40 pounds using supplements she felt great. She was happy and gained allot of self esteem back. Not to mention that she had allot more energy. If you have a hectic schedule and cannot find enough time in the day to prepare proper nutritional meals and get regular daily exercise then I suggest you give supplements a try.

My opinion is that if they help you to lose weight and make you feel good about yourself again then go for it. What do you have to lose except a few pounds. There are hundreds of products on the internet you can try. A couple of my wifes favorites can be found at the following web page. http://weight-loss-nutrition-supplements.com

You can also get good information on dieting and weight loss at this site along with a very handy calorie calculator.

About The Author

Tom Worsley is a successful internet entrepreneur and webmaster for several websites including the following 2 health and supplement related sites. http://weight-loss-nutrition-supplements.com & http://multivitamin-liquid-nutrition.com This article may be re-produced freely on your site and or in your newsletter as long as this resource box is included in its entirety.

Many people today are interested in weight loss and weight loss programs. Sedentary life styles and lack of exercise have contributed to a general trend toward carrying around a few extra pounds. Following a disciplined weight loss plan can prove very helpful and beneficial to people who don’t really have any idea of how to create a weigh loss diet. There are many options available today to help you trim a few pounds and fit into the clothes you want.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, theres a lot of misinformantion floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom, are things that more effectively burns calories and reduces body fat.

A balanced lifestyle of good nutrition and regular exercise will help you achieve your weight loss goals. Some people seek Fast Weight Loss while others would like to gradually thin down for health reasons. Take advantage of all the information and help available today to help you achieve your weight loss goals.

About The Author

Mike Yeager Publisher http://www.a1-weight-loss-4u.com/ mjy610@hotmail.com

Taking vitamins and minerals is a habit that many people follow. Since so many people aren’t able to obtain all of the nutrients they need with their meals, they turn to vitamins and supplements to augment their diets. The choice of vitamins available today is wide ranging. From liquid vitamins to prenatal vitamins to products that focus on only one specific nutrient such as B vitamin.

The vitamins include vitamin D, vitamin E, vitamin A, and vitamin K, or the fat-soluble vitamins, and folate folic acid, vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C ascorbic acid, or the water-soluble vitamins.

Just about all of these vitamins can be purchased either in combination or individually for consumption, but it’s always best to consult with your physician when starting a new vitamin and mineral regime.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, theres a lot of misinformantion floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom, are things that more effectively burns calories and reduces body fat.

There are many different companies that offer vitamins to choose from as you focus on your physical and health goals. Choose from only the best providers of coral calcium products that offer great prices. That way you’ll be guaranteed quality and they can even be shipped right to your door.

About The Author

Mike Yeager Publisher http://www.a1-weight-loss-4u.com/ mjy610@hotmail.com

Nutritional supplements can play a key role in the health of children and adults. Many people feel that they don’t get enough vitamins and minerals through their daily intake of food and, therefore, turn to supplements to fill in the gaps. Dietary supplements come in a variety of sizes, potencies and, of course, health claims.

Vitamins, minerals and supplements are considered to be a preventive step by building up the bodies own defenses to combat and avert colds and illnesses. Vitamin C, Calcium, vitamin E and many other supplements are considered to be beneficial in thwarting off the ill effects of common colds.

Nutritional supplements and bodybuilding supplements are taken by some sports enthusiasts as a way to enhance their performance.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, theres a lot of mis-informantion floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom, are things that more effectively burns calories and reduces body fat.

It’s always best to consult with your physician when starting a new vitamin and supplements regime. There are many different companies that offer supplements and Vitamin Supplements to choose from as you focus on your physical and health goals. Choose from only the best providers of coral calcium products that offer great prices. That way you’ll be guaranteed quality and they can even be shipped right to your door.

About The Author

Mike Yeager Publisher http://www.a1-weight-loss-4u.com/ mjy610@hotmail.com

If You are sick of losing the same weight over and over, and feeling like a failure because your last "diet" didnt work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of clients over the years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives.

1. Keep a food diary

For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much, where and when you ate it and who you ate with. try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didnt eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don’t need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are redily apparent when you use a food log. free fitness journal/food log.

2. Don’t eat too little

Very low calorie diets will, in the short term, help you lose weight but they’re extremely difficult to maintain. You’ll gradually become tired and irritable, lack the energy to exercise, and people won’t want to eat with you because the long list of ‘taboo’ foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.

3. Neither feast nor fast - They werent kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and yuor blood sugar level even to help avoid binging.

4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association recommends at least 3 - 5 servings from the fruit and vegetable group per day. no time to prepare "home made meals Try preparing in bulk on the week ends to make healthy choices readily available. Cut up a large bowl of fresh fruit, 1c = 1 serving or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so i can quickly re heat it and add it to any recipe.

5. Hydrate your way to quicker weight loss

Drink water ahead of coffee, tea, or soft drinks. Including the ‘hidden’ water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.

How much do we need to drink In general you should be drinking enough water per day so that your urine is nearly clear.

6. Eat less, exercise more

The great thing about food diaries is they show you much where you can cut the number of "extra" calories. Many people eat out of habit when they are not even hungry. you may also need to make dietary changes if you begin or increase the intensity of a fitness program.

I know, you are going to say, "I dont have time because ...insert your favorite excuse here Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds How many more things will I enjoy and feel god while doing when I am in a fit healthy body Is it worth a few minutes a day to incorporate these simple habits into your day

About The Author

Article by Dianne Villano. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com

Are you a look-and-lose dieter Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight

Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet

If so, you may not realise your thoughts are key to your happiness and success.

Do you look at yourself and say, "Im fat", or "My hips are too big" Many of us look in the mirror and immediately compare ourselves to those perfect human specimens we see every single day on TV, in magazines and in the newspapers.

Often we talk to ourself and make excuses, "Its my genes", "Im much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.

If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.

The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.

But most important of all, you need a regular mental workout to keep your self-image in shape.

Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.

So how do you go about strengthening your self-image Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.

Exercise One - Self Examination

Start by compiling a list of all those negative thoughts your have about yourself…Im undisciplined, I cant manage my time, I let people down, I cant succeed, I dont exercise enough. You will need to decide before you start this process that you wont get discouraged….these are things that you will admit to yourself but they most certainly dont have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.

Then, take your negatives list and turn it into your potentials list. You do this by creating a positive self-image to every negative you listed. Instead of "I cant succeed", write a counter belief, "I will succeed".

Ceremonially throw out the negatives list - you are saying goodbye forever! Burn them, trash them, destroy them….they are no longer going to be a part of your thinking about yourself.

Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.

Exercise Two: You Can Be What You Want to Be

Now that you have your list of potentials… run your own visualisation stories so that you can see yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.

Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.

Exercise Three: Keep a Journal of Your Daily Successes

Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and failures. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. Its important to nurture and celebrate the small steps you make every day.

Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress

Dont listen to the criticism…not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

Exercise Five: Forget About The Past

The only moment you can live is the current one. You cant live in the future and you most certainly shouldnt live in the past….the challenge is to take charge of our thinking so that we think in the same time zone in which we live!

For example we may be tempted to think about yesterdays failures…"If only I hadnt eaten second helpings", "If only I didnt reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.

Yesterday is over, today is where you live….make sure that today you do NOT replay yesterdays failures and make your resolve to change TODAY.

Exercise Six: Resolve to Change Today

Just as you shouldnt live in the past, you cant live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all…tomorrow NEVER comes!

There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

Exercise Seven: Write a Plan For your Life

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

Exercise Eight: Carry Affirmation Cards About Yourself

This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be: I can achieve anything that I put my mind to. I will be satisfied with single helpings.

Try it, you have absolutely nothing to lose and everything to gain!

Exercise Nine: Change Your Eating Habits

Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.

By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We cant be something other than what we believe we can be!

So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!

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About The Author

Kim is successful a wellness mentor. She has been assisting people achieve excellent health through cellular nutrition. For those wanting to lose weight she uses a proven amazing, approach that enables people to have a boost in energy and block to cravings while they are losing the weight. She has a Bachelor of Science majoring in Biochemistry and Histology. Visit http://leanmachine.org/refid=articlecity-23429

If I were asked, "what is the most difficult thing many people find to do when they start a weight-loss program", I would have to say right near the top of the list is this - they dont drink enough water!

Few people realise at first just how essential water is to the success of their weight-loss program. In fact, the essential place of water in our diet extends to everyone - whether they want to lose weight, gain weight or stay the same weight! We all know we cant live without water, but just why is it so important Well there are many reasons. Read on and discover why water can help your loss weight and why it is your essential life-force.

Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life.

Assists digestion, absorption and assimilation of food. If you dont drink enough water you cant get the full benefit of nutrients in the food you eat.

Assists excretion of waste from bowel and kidneys. If you dont drink enough water you get constipated and put your kidneys under stress.

Regulates body temperature. If you dont drink enough water you compromise the evaporation process you skin uses to keep you cool.

Your blood is 92% water. This is your bodys transport system distributing nutrients around the body.

Body secretions and digestive juices are almost entirely water.

Why should you drink water when you want to lose weight

Water is a natural appetite suppressant . Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signalling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it! You have nothing to lose, except some weight.

How do you know whether you are drinking enough water each day Well the answer is not difficult. The average person needs around 6-8 large glasses every day.

Well then, how should you drink the 6-8 glasses per day The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.

If you are someone who enjoys the taste of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like - whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.

Other people find they need a water diet to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day.

When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing.

Drink another glass of water with breakfast or a cup of herbal tea before setting off the day.

Mid morning - snack on a piece of juicy fruit such as orange, rockmelon, watermelon, cantaloupe, honey dew. Have a glass of water and perhaps try a dash of herbal aloe juice which is wonderfully soothing to the digestive system.

Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea.

Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

After dinner - before bedtime drink your final glass of water and sleep well!

A few changes will happen when you start out with your water program. Obviously you may find that you need to spend a penny more often. Why Because you body isnt used to being well hydrated.

There is absolutely is no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Many people find their energy is increased and constipation and headaches are reduced, as well as hunger pains.

Now heres the really exciting part…many people notice a reduction in weight and centimetres, as their bodys water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. Its part of the bodys in-built survival mechanism - to store up the essential nutrients in short supply…just in case they arent available in the future. So if you dont drink enough water, you are conditioning your body to store water. And water is bulk and unwanted centimetres.

Its so simple...drink water! 6-8 large glasses a day.

How do you know if you are not getting enough water each day This is a really important question because so many of us have deprived ourselves of water for years that we have become accustomed to doing without the full amount of water our body requires and we dont recognise the symptoms of thirst.

The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.

Poor concentration/fatigue. If you body cant get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.

Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.

Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.

Furry tongue or bad breath. If you dont have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that furry feeling or bad breath.

Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly.

Final thoughts. Caffeinated drinks cause the body to lose water. They are whats known as diuretics as they cause your body to dehydrate. You will do your body an enormous favour by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect. Explore the world of herbal teas instead, you may be pleasantly surprised!

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About The Author

Kim Beardsmore, B.Sc, MBA is a successful weight loss consultant. To see what you can do today to take control of your weight, visit her website at http://leanmachine.org/refid=articlecity-23425

Before many Australians recently, a devastating story unfolded on a popular current affairs program.

We watched with compassion as the fattest man in Australia told of his most recent, serious attempt to lose weight. Approximately 12 months earlier and weighing close to 300 kilos, he under went surgery and had his stomach stapled.

I doubt there would have been one person watching not moved by this mans depression and plight. Despite undergoing the surgery, today he could barely get through each day, both physically and mentally. He shared with us his sense of hopelessness and wanting to end it all.

It was not only his size that was causing his depression. He had to deal with a heart broken by disappointment.

You see, the stomach stapling had been a success.

He soon lost well over 50 kilos post operation and he and his family rejoiced. But then the unthinkable happened.

The weight came back. Today he weighs well over 300 kilos - more than before the stomach stapling.

This is an extreme case, but nonetheless raises a question that so many people continue to battle with.

After a diet, why does the weight come back so quickly

To answer this we need to understand how much energy a body requires. For each pound you weigh, each day you need 12 calories to maintain your body weight. If you weigh 120 pounds you will need 120 x 12 calories, that is, 1440 calories per day to maintain that body weight. If you eat or drink more calories than your body requires, the excess energy is stored as fat. It takes 3,600 excess calories to make one pound of fat.

In this example, if your typical daily calorific intake is 2000 calories, in around 30 days you would put on between 4-5 pounds of fat!

Lets say, you then decide to go on a restrictive diet and halve your calorific consumption to 1,000 calories per day. You stay on this diet for around a month and lose 10 pounds and now weigh 110 pounds. You feel fantastic about losing the weight but cant keep up such a restrictive regime because you are irritable and have no energy.

So you go off your diet and go back to your usual routine of 2,000 calories a day. Remember you are lighter now and your body requires less energy to maintain its new weight. You would now require 110 x 12, that is, 1320 calories per day.

In this instance, by consuming 2000 calories daily, because you are lighter than before, you would put the weight back on in just 24-25 days!

If you want to keep the weight off you must develop a consistent change in eating habits to ensure you do not consume more than your body requires. You cannot continue to eat the same quantities and/or combinations of foods that caused you to be overweight in the first place. This will require developing an understanding of the nutritional content of food and raising your bodys metabolism through increased muscle mass and exercise.

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About The Author

Kim Beardsmore, B.Sc, Biochemistry is a busy wellness consultant and assists people achieve great health through excellence in nutrition. Everyone can change their life forever and lose weight. For further information and a free weight management consultation, visit her website at http://leanmachine.org/refid=articlecity-23427

I personal lost 60 pounds in 2003. Here are some tactics I used to lose the weight.

Eat every three hours. This will keep your blood sugar stable. Try to eat real food at least three times a day, breakfast, lunch and dinner. In between your food meals take a good meal replacement shake or bar.

Never eat a carbohydrate by itself. This is basically all sugar. When you eat a carbohydrate by itself there is a sudden increase in sugar in the body. This causes the body to release insulin. However, the body releases too much insulin because it thinks more sugar is coming. The insulin basically grabs the sugar/carbohydrate and stores it to fat for use at some other time. Since your body released too much insulin there is not enough sugar to support the brain function. That is why you feel tired or sluggish. So you’re fatter and dumber.

Watch the gums and mints. Many of these little gums and mints contain calories, sugars, and everything else that is not good for you. Read the labels, if it has sugar in it do not eat it.

Eat foods that have 30% or less, calories from fat. Everyone is on this big no carbohydrate craze. However, did you know that 1 gram of carbohydrate contains 4 calories, 1 gram of protein contains 4 calories, and 1 gram of fat contains 9 calories There are over twice as many calories in a single gram of fat, than in a protein or carbohydrate.

To find out how many calories are from fat check the label. The label will list the total calories and then list how many calories are from fat. If there are 100 total calories, and there are 70 calories from fat, that’s 70%, too high.

Give yourself one reward day to eat and drink whatever you want. You worked hard all week, reward yourself.

Alcohol is a converted to a sugar. Save it for your free day. If you do drink, it might also be helpful to take hydroxycitric acid capsules about 30 minutes before drinking. Hydroycitric acid is from the herb Garcinia Cambogia. This interferes with the enzyme that converts excess sugars into triglycerides, lessening the likelihood the alcohol will be stored as fat.

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Please feel free to publish this article in your Newsletter or on your Website with Resource Box Included.

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com drjeffbanas@yahoo.com

The humble soybean boasts some extraordinary benefits. This nutritional powerhouse has stayed under wraps for too long. Apart from being the only vegetable protein with all 22 amino acids essential for our health and well being, the humble soybean has many other virtues...including an excellent foundation for fast, safe weight loss program.

According to Dr David Heber in "The LA Shape Diet" women who are on a weight loss program, need about 100 grams of protein per day to fight against hunger and to build their best personal lean muscle shape whilst still losing weight. Without the appropriate level of proteins in a low calorie diet, people and women in particular, risk losing 1 pound of muscle for every 4 pounds of weight lost!

Dr Heber recommends soy-protein shakes or soy-protein fruit smoothies as a safe and healthy way to achieve fast and permanent weight loss. Apart from the wonderful health advantages of soy, this a safe protein source without the unwanted cholesterol and saturated fats that accompany animal protein sources and sabotage low calorie weight loss programs.

Read on to discover some other wonderful benefits of this incredible this food source.

1. Soy contains health enhancing isoflavones. Isoflavones are compounds found only in plants which have strong antioxidant properties. hese compounds repair, and help prevent damage to cells caused by pollution, sunlight, and normal body processes. Free radicals can easily cause harm to the immune system, whose cells divide often. They may also be responsible for some of the changes of aging.

2. Reduce risk of heart disease. Soys protein and isoflavones lower LDL cholesterol and decrease blood clotting, which reduces the risk of heart attack and stroke. In one study, people who drank a "milk shake" containing 25g of soy protein for nine weeks experienced, on average, a 5% reduction in LDL cholesterol. And people with the highest LDL levels experienced a 11% drop. For each 10% to 15% drop in the LDL level, the risk of a heart attack decreases 20% to 25%.

3. Protection against cancer. Soys soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone related cancers, like breast, endometrial uterine and prostate cancer. Isoflavones act against cancer cells in a way similar to many common cancer-treating drugs.

4. Counter the effects of endometriosis. The isoflavones in soy products may help to offset the action of the bodys natural estrogen, which is often responsible for instigating the monthly pain, heavy bleeding and other symptoms of endometriosis.

5. Protect against prostate problems. Eating soy products may protect against enlargement of the male prostate gland. The size of the prostate gland tends to increase with age, causing various types of urinary difficulties, including frequent nighttime awakenings.

6. Guard against osteoporosis. Soys protein enhances the bodys ability to retain and better absorb calcium in the bones, while its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis. There is evidence to suggest that isoflavones may also assist in creating new bone.

7. Control symptoms of menopause and perimenopause. Soys isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms. Research has shown that soy isoflavones can reduce menopausal hot flushes in women.

8. Help control diabetic conditions and kidney disease. Soys protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

What an incredible little bean!

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Please feel free to use my article as long as you keep the Author Bio, URL, links and content unchanged A courtesy copy of your publication or notification of your website would be most appreciated.

About The Author

Kim is successful a wellness mentor. She has been assisting people achieve excellent health through cellular nutrition. See what you can do today to take control of your weight. Visit: http://leanmachine.org/refid=other-23490

I personal lost 60 pounds in 2003. Here are some tactics I used to lose the weight.

Get out and do some type of short cardiovascular exercise before breakfast. Even if it is only a ten minute walk. If you want to lose weight this is the best time to exercise. Your body has been working all night without any “new” fuel to help it out. By exercising before breakfast your body will be more likely to go after the fat for energy.

During your morning exercise, imagine yourself with the body you are trying to achieve and come up with a saying that helps motivate you. When I would run in the morning I would say, “every day and every way I am getting leaner, fitter, healthier.” I would repeat it over and over.

Eat meats that are 85% lean.

Do not “count” your dailies activities as “exercise”. If you are active at work or playing golf everyday, that’s great. However, your body is use to that. Walking the dog is walking the dog, that is not exercise unless you are running or walking very fast.

Avoid white flour and bleach grains. Try whole-wheat noodles in your spaghetti. It freaked my kids out at first, but now they love it.

Take an antioxidant supplement every day. Most people are just not getting what they need through food.

Please feel free to publish this article in your Newsletter or on your Website with Resource Box Included.

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa; AZ. Dr. Banas personally lost 60 pounds in 2003 and now uses his experience to help others struggling with their weight problems. Dr. Banas can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com drjeffbanas@yahoo.com

Rapid Weight Loss Tips, Techniques and Strategies

It seems everyone is looking for that magic bullet - rapid weight loss secret that will instantly shed excess weight and turn you into a supermodel.

The fact is, there are healthy, effective and simple techniques you can use to achieve weight loss - and keep it off over the long term.

Tip 1: Rapid weight loss requires a multi-faceted approach that combines diet, excercise, emotional support and in some cases, diet supplements.

Start by learning about and mapping out a low-carb diet you can live with. You can use the resources below to get more information on finding a low-carb diet you can live with. Develop an exercise program that results in at least 15 minutes of activity each day - walking, running, swimming are all good.

Tip 2: Set realistic goals. Rapid weight loss depends on your ability to focus on a disciplined mix of diet and exercise. By setting realistic goals, you will not become discouraged and lose your focus.

Tip 3: Listen to your body. Though there are many rapid weight loss plans out there, everyones body and metabolism reacts differently to these programs. Some people cant progress on the diet as fast as others. So, substitute a more rigorous exercise program to compensate. Others are not able to exercise as rigorously - learn to listen to your body and adjust your diet plan accordingly.

Tip 4: Drink lots of water. Drink at least 6 - 8oz glasses of water each day. Weight loss depends on flusing your system out, and you must stay hydrated during that process.

Above all else, be consistent. Moderate dieting, exercise and supplementation applied in a consistent way, day after day will result in better weight loss than massive action followed by a return to old habits.

As you can see, a moderate diet plan and moderate exercise program combined with solid emotional support is the key to succeeding with rapid weight loss.

About The Author

Struggling with your weight loss program, diet program or exercise plan Need more informaion on what works, diet recipes, diet plans and diet information We know how you feel, and finally you have a place to go to get answers - visit: http://www.rapid-weight-loss.com

Any weight loss or diet plan, including low-carb plans like the induction phase of the Atkins Diet will result in water loss during the first week or two. However, one of the real beauties of following a low carbohydrate eating plan is that most of the weight loss than extends beyond the initial induction phase of the diet is really from a drop in fat pounds.

How can this be Well, when you follow a controlled carbohydrate eating plan like Atkins or the South Beach Diet, your body soon switches from burning carbohydrates which the diet deprives the body of to burning fat for energy. In other words, the majority of the weight loss that occurs beyond the initial induction phase is really loss of fat that has been stored in your body.

Contrary to what many skeptics and misinformed persons may report or say, even if your body sheds water during the first few days of a controlled carbohydrate diet plan like the South Beach Diet or Atkins, the body’s water balance soon returns to normal and the weight loss that follows is the depletion of fat pounds. This loss of fat reveals itself to one and all in the form declines in inches your body measurements and pounds – regardless which low-carb diet you follow.

About The Author

Craig Whitley is the Senior Editor of “Diets and Weight Loss Plans” – a daily blog for dieters. Visit his website daily to read the latest news and articles on diets, dieting, weight loss and obesity. The URL address for Diets and Weight Loss Plans is http://weightloss.blogdiets.com/blog You have permission to publish this article electronically on your website or in print, free of charge, as long as this resource box with all links and author attribution are kept intact.