Treadmills 101 - Things To Know

By Victoria Ellis

The Importance Of Exercise

These present times are becoming more modern and high-tech every second, but the same can't be said for health generally speaking. With fat and cholesterol levels rising and immunity and stamina levels diminishing, exercise is getting more important than ever. A simple plan to come up with a consistent workout is to get a treadmill in your home. A good place where you can get some beginner information on exercising is a treadmill review.

How Treadmills Do The Job

Running, jogging or even simply walking on a treadmill can certainly condition and tone your body with time. Such cardio-intensive exercise allows you to lose more calories compared to a cycling machine or most other gym workouts. You can pick the treadmill workout program that suits your goal best, like burning off those pounds, for example. It is the best gym equipment for fat people, athletes and those who want to keep a healthy and fit lifestyle.

Common Treadmill Features

Treadmills differ in form and shape, but they are all built with a feature that allows you to manipulate its speed. There are plenty of other standard features that vary your workouts to help enhance fitness levels and reach your weight loss goals. Variations in treadmill features add excitement to your workouts, making you more inspired to stick to them.

Modern treadmill models come with built-in exercise programs. There's a program for losing weight or endurance conditioning, which you can select before you begin working out. You don't need to tinker with the treadmill as you exercise because it automatically does its adjustments for you. This can be a constant increase or in a predetermined mixed pattern.

If you'd like to observe your heart rate during your workouts, there are built-in programs made for that purpose along with a heart rate monitor. This monitor should be clipped to your body or gripped in your hand. High-quality treadmills make use of a chest-strap heart rate monitor to accurately keep track of your heart rate and calories burnt. A heart monitor rate takes note of your cardio exercise and workout levels all at one time, a convenient feature.

Spare yourself the hassle of keying in your personal exercise settings by saving them in the treadmill's built-in memory. If other individuals are using the treadmill as well, there's no doubt you'll love this feature. In addition, the most recent treadmill models let you monitor your exercise history and earlier fitness values too.

iFit Live technology is a premium treadmill feature that gives you numerous virtual courses copying those at the live destinations. In this case, you can train for an event without ever departing the comforts of your own home. With the iFit Compete Live course, you are able to pit yourself against other treadmill users training on similar course. For this to function, you only need a treadmill compatible with iFit Live as well as an Web connection. Other high-tech features of treadmills include LCD touch screens and music players.

The Treadmill Anatomy

The very core of the treadmill is the conveyor belt. Because the belt is built to move backward, you need to move in a forward motion and match its pace so you stay on it. The conveyor belt helps your weight by letting it flow over the treadmill. You can adjust the deck's angle as desired. A simple resetting in the angle can create a great healthy difference in your treadmill regimen.

Almost all running decks are installed on damping elements to make the treadmill shock-absorbent. The belt is also padded for convenience if you are walking or running on it. Together, the motor, belt, deck and rollers control a treadmill's quality and overall performance.

Treadmill frames are usually foldable or non-foldable. The foldable variety are best for home gyms where space is bound. Since the deck can be folded up, even a small space will do. Note that the long-lasting foldable treadmills are more costly compared to their nonfoldable counterparts. The nonfoldable models are best suited for public use, like training studios, as they can deal with more frequent usage.

Number Of Treadmills Available

Treadmills are as well built with their users in mind. It helps to note what the treadmill is for because some treadmills-like those for runners, for example-are more costly than, say, treadmills for walkers. Take into account the weight and body built of the person who will be employing the treadmill often. Bring your height into play too when picking among the treadmill models. How often will the treadmill be used, and how many individuals will make use of it? Choose a high-quality, durable treadmill in this case even if it is more expensive.

Wrapping It Up

Fitness enthusiasts will agree: a treadmill is an important health arsenal in each home. Before rushing to make a purchase, give consideration to your health, fitness and durability needs, and the features that you will employ often. Also, assess the space available at home to put the treadmill and consider the type of users and expected usage. Choose the system that not only fits

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How To Acquire A West Hollywood Personal Trainer

By Connie Sears

If you would like assistance when it calls for accomplishing physical fitness objective you need to choose a personal trainer. Acquiring an expert West Hollywood personal trainer might be the very best option. It is good to know that that trainers are certainly not low-priced meaning if you choose one you will need to get what your money is worth. Listed here are a couple of recommendations that may help you in selecting the right person to carry out the job.

Most of us lack the motivation to work out alone. This is where a trainer will be very useful. These trainers are not just for the rich and famous, you can also acquire their services. There are a number of ways that you
can find an instructor. The most common way will be to look for one in the local gym. Local gyms usually offer instructors but at an additional fee.

If you are not a registered member to the local gym you might still be able to have your training sessions at one. Not every gym requires one to be a member so that you can use their services. But it is good to pit in mind that if you are not a member the training cost might be higher as compares to a person who is a member.

Referral marketing is an extremely important tool if it entails getting a great instructor. Individuals are always prepared to share their encounters. Asking those who are near to you is most likely the very best and also the most sensible approach to finding an individual who is qualified. But it is crucial that you know that the things that work for just one person may not be appropriate for you personally.

Ask the instructor the amount of experience that he or she has. Also ask for clients testimonials or referrals. This usually provides the best evidence of his or her work. Professional qualifications are also very important. Always go for someone who loves what they do.

It might be advantageous to check out a trainer before thinking about employing one. Prior to getting a trainer it is best that you just watch all of them with their clientele. Choose anyone who has a personality you could interact with. If you feel happy with an individual you can chat proficiently you will want to think about choosing them for their specialized services.

Do not sign an agreement unless of course you are obviously certain that you'd like to train with the person. Always have confidence in your intuition. Consider workout routines with a decent friend to lessen costs and plus it'll be more fun too. Additionally you have to notify the specialist regarding any accidents you have had formerly. Contemplate an individual who is certainly available when you wish them, if they are not then look for another trainer.

To get the perfect results you need to combine a good diet and exercise. Not all the instructors are trained on giving you nutritional diet so you may need to consult someone else. You do not have to commit to one West Hollywood personal trainer you can opt to switch it up and get the best out of their services.

Several Health Benefits Of Fulvic Acid Supplement

By Jeanette Riggs

The main source of fulvic acid complexes for human beings has been food crops for a very long period of time. There are several factors that have interrupted this supply. These include inappropriate farming methods, soil erosion, modern farming techniques and soil erosion. These factors have interfered with the activity of microbes in the soil. This has led to a shortage of essential nutrients in the foods consumed. Human beings depend on a fulvic acid supplement to obtain the nutrients.

There are a number of factors that are likely to affect the level of purity of the final product derived. This aspect is affected by the area where the source material is found and the methods employed in the extraction. The use of acid based techniques is discouraged since it influences the effectiveness of the samples and may
even make them toxic and harmful to human beings. Purified water is the liquid to use in this process to ensure they are safe.

Fulvic acid enhances the ability of the body to absorb herbal supplements and key nutrients like vitamins. The consumption of these supplements on a regular basis corrects mineral deficiencies. They can be used alongside healthy organic foods to supply the trace elements that may be lacking from this diet. These supplements are a rich source of essential trace elements such as vanadium, boron and manganese.

There are numerous health benefits derived from the intake of these supplements. They contain nutrients essential for cell health and balance including growth and replication. In addition to this, they aid in the transportation of minerals to cells, metabolize proteins, catalyze vitamins within cells and improve the functioning of the thyroid and thymus glands.

In their day to day activities, human beings are exposed to a large number of toxic materials. The accumulation of these materials is harmful for the health of individuals and has to be constantly removed. The supplements provide minerals that improve the ability of the cells to bind with foreign molecules in the body. When they bind with these foreign molecules, the natural system eliminates them safely.

Viruses cause illnesses that hinder our ability to effectively perform our day to day activities. They enter the body and attach themselves to host cells after which they utilize the resources present in these cells to replicate and populate the bloodstream. These supplements have viral inhibition properties that hinder the viruses from binding with the host cells and prevent them from replicating thus preventing infections.

There are various radioactive materials that may enter the body. These include polluting metals such as plutonium and uranium. These materials have a high affinity for fulvic complexes. The reaction between the complexes and the radioactive materials forms complexes that are soluble and absorptive. Through this mechanism, the specific radioactivity is annihilated and the metal deposits chelated as well.

Health experts recommend the consumption of a fulvic acid supplement on a regular basis to improve their health and enhance their wellbeing. There are various symptoms that are common in individuals suffering from mineral deficiencies. Common ones include poor memory, fatigue, diabetes, infertility, impaired growth and concentration problems. These complexes are beneficial and no negative effects have been noted thus far. Overdosing on these supplements is a possible cause of diarrhea which lasts for several days.

Lounge Chair For Pools And How They Are Useful

By Claudette Lambert

There are certain ways that people can think of when the sun is up in summer. Quenching their thirst is possible by chugging cold drinks while protecting themselves from the sun is done by making use of caps. There are also some individuals who have opted on relaxing and chilling on a lounge chair for pools.

However, you may also want to try something different at this certain period if you want to such as a specific project of building something in your own home that you can use someday. This could be a pool wherein you can go swimming in summer. However, you have to ensure that there is enough space for such big of a project.

You may want to inquire and look for construction companies that can build them in your area. There are also a lot of details that you might need to think about before you can start deciding on having one. It is obvious that you do not want to make hasty decisions since this project is an investment that will take a lot of money to be spent.

There are also some things that you have to remember in order for you not to waste any of the cash that you possess. You need to secure a place or an area that will suit the project that you been planning. It is also necessary to know the zoning restrictions in you community to avoid issues with this aspect someday.

The construction will also take some time to be done completely and that is an important thing to take note of. If you look for construction companies, then you need to be extra careful in doing so. Find one with a really good reputation as well as an established with an insurance and warranties.

There is also a great importance in being aware of the pools that you may have. The people with a budget that is small can think about having ground pools. They are a good choice for them since they are only installed.

If you will be opting for in ground pools, then you might as well prepare a bigger budget in doing so since additional materials are needed to make them. Swimming facilities may also be in need of some items or tools that you should also buy. Chemicals are the first few things that you will be needing to keep the pool clean enough.

It is also important to have the pool covered well enough for these facilities that you want to have. However, someone should also be there to guide you as you make your choice. Once you are done with it, then it is not going to be enough since their maintenance must also be taken note of. They will last for a longer period if they will take care of them.

You should also get a lounge chair for pools for people to lie in. Just take note of the things that you learned on top. You will surely enjoy swimming in your own pool after that.

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Making A Coquitlam Chiropractor Choice

By Gloria Mason

Suffering from the effects of an incident can be quite difficult for anyone to try and manage on a multitude of levels. Consumers usually learn that many of aches and pains that they are required to overcome are much more challenging to deal with than originally anticipated while also being assured that specific forms of medical attention are carefully offered. Deciding on a Coquitlam chiropractor offers consumers the opportunity to make sure their aches and pains are fully resolved.

Chiropractors offer the medical attention that people need to ensure their nervous system disorders are resolved. Most people focus on the use of this kind of professional when they have been involved in an incident that has left certain parts of their bodies in a great deal of pain. The choices made from all available professionals are quite difficult to complete as needed.

People of Coquitlam that are focused on this kind of professional guidance are usually uncertain of where to begin. Doctors are often quite similar in relation to what they make available to their clients which can create an added base of confusion on various levels. Making the right decision is much easier when several factors are reviewed.

Consumers are encouraged to initially consider any and all referrals they are offered from others. The referral process is typically performed when discussing any major issues with the primary care doctor that is utilized as they are generally well versed in all other medical professionals available to their patients. Using this information is helpful in reducing the number of professionals to sort through when trying to complete this process in an efficient manner.

Medical coverage should also be considered when making this decision. Medical insurance policies are typically quite useful in being able to ensure that medical attention is made available at a reasonable and effective price which may be reliant on the use of specific professionals that are part of their network. Finding professionals that are part of the network is quite easy when simply contacting the administrator of the coverage that is maintained.

Therapy provisions that are made available from the doctor should also receive consideration. Many of the doctors that are trained in this area of specialty are specifically versed in offering a unique base of natural and powerful healing solutions that should be carefully focused on. The most natural and powerful options offered to patients are the most productive doctors to consider.

Therapies that are offered from the doctor should also receive a close amount of attention. Most doctors are trained in offering specific forms of natural and effective therapies that help people avoid having to take medications. People are usually focused on the most effective base of therapies that are offered without medicinal needs.

Choosing chiropractor Coquitlam chiropractor includes a focus on having access to wellness programs. Doctors trained in this area of specialty are usually able to help guide consumers through various well being concerns. Programs designed to suit the needs of each particular patient should be readily offered.

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Eating Healthy Foods - The Key to A Long Life


Everyone wants to have a long and healthy life but there are few who want to actually do what it takes to get them there. Eating healthy foods is one of the most important keys to a long life. Lack of this can easily lead to premature death. This is because there are so many conditions that can arise from prolonged eating of unhealthy foods.
Healthy Fats
Choose foods which contain healthy fats over those with unhealthy fats. To avoid being overweight, make sure you consume fats moderately. Saturated fats are known to cause heart disease and should be avoided. Foods which have saturated fats include fatty meats, butter, regular milk and cheese.
Avoid foods which contain trans fats or cholesterol. Instead, eat fiber fruits. These include fresh vegetables, fresh fruits and whole grains. When it comes to proteins, get them from egg whites, nut butters, nuts, beans, egg whites and turkey. Instead of frying, choose to boil, bake or stir-fry your food. This will steer you away from an intake of too much fat.
Drink Moderately if You Have To
Do not start drinking alcohol if you have never taken. If you have been drinking or you still decide to start, make sure you do it in moderation. Drinking increases the risk of heart disease. The risk increases in proportion to your level of drinking. Therefore, reduce your intake of alcohol as much as possible as you continue eating healthy foods and exercising.
Drink Plenty of Water
It is important to drink plenty of clean water. The average recommendation is that you should drink at least 8 glasses or approximately 1.8 liters of water. There are further studies which have shown that the amount of water you take may depend more on your age, sex and state of health among other conditions. Nevertheless, try to drink as much water as possible.
Water helps to control calories, balance body fluids, energize muscles, keep the skin looking great and maintain normal bowel function. It is also good for the kidneys. With all these benefits, there is no doubt that drinking plenty of water will help you live longer and healthier.
Replace Unhealthy Snacks with Healthier Ones
Are you a fan of snacks? To live longer, you may have to cut down on the unhealthy ones. Instead, find something healthy that can replace each one of them. You can start by making a list of your preferred fruits and vegetables. Choose the ones which you are comfortable to snack on. Whether you'd prefer mangoes, bananas, pineapples or any other fruit as a replacement for snacks, stick to these and avoid unhealthy snacks as much as possible.
Go Big on Fruits and Vegetables
Yes, your mom was right when she continually insisted that you should eat a lot of fruits and vegetables. They have healthy vitamins which will help your immune system, therefore reducing your chances of regular sickness in old age. Each fruit and vegetable has many health benefits that will be good for your organs, your mental well-being and your overall health.
Remember To Exercise
Eating healthy foods alone will not cut it when it comes to health. Exercise is inevitable. In fact the people who live longest are mostly the ones who don't drink, exercise regularly and eat healthy. There is no need for you to suffer in old age or die prematurely; observe these tips and secure a long, healthy life.
Myrna Kirk facilitates seminars and coaches as a way to assist people to master their lives and reach their greatest potential in the areas health, wealth, relationships and personal well-being. Visit Myrna's website and grab your free e-book: "How to Become Your Best Self".

You're Innocent and I Love You


I believe in innocence. Not just for some, but for all. Not innocent in the sense that we are not responsible for our deeds or misdeeds, rather innocent because each of us is operating as our very best selves at any given moment, regardless of the appearances. Only a few years ago I could not have said this, because I did not believe it to be the case. My perspective changed the night I spoke at a group home for troubled, teenaged boys.
I had a clear idea of what I intended to say because these young men needed to be motivated to change. Yet at the last-minute I heard a quiet voice speaking from within me. I rejected the message twice in a period of ten minutes, but capitulated when the voice asked, "Are you here for them, or for you?"
A few minutes later, surrounded by fifteen troubled youth aged fourteen to seventeen, I said exactly what I had heard from that quiet voice. "You've been told you are bad and have done wrong." I paused and scanned their faces. "You've been misled. You're innocent, and I love you... you're innocent, and I love you... you're innocent, and I love you."
Stillness descended upon the room.
They began to share their stories. At the end of each, I would study the young man who had spoken and announce, "You are innocent, and I love you."
An hour later, the room was filled with crying young men, and me, a crying middle-aged man. The counselors were dumbfounded by what they had seen. It was unprecedented. I could offer no credible explanation.
Something happened that night that changed lives. Of this I am certain.
As I travel and speak in a wide variety of settings this message of innocence is one I carry to my audiences.
No one awakens in the morning and aspires to be less than what they think is their highest expression. On any given day you or I may be depressed, delusional or disturbed. We may not see the world or others accurately. But our actions are never because we aim to be anything less than what we believe to be our greatest demonstration. No exceptions. We are all innocent, though this does not keep us from unfortunate action or inaction.
On Mother's Day 2006, I spoke in a Unitarian Church in Bellingham, Washington. In the middle of the lesson, I was moved to thank the mothers who were present as proxy for my mother who had died before our relationship could be healed.
After the service, an older woman approached me. She spoke softly, "I'm empathic and clairvoyant. I heard from your mother today during the service."
"Really," I replied with some skepticism and curiosity. "What did she say?"
Her eyes glimmered as she smiled. "She says, 'You're innocent, and she loves you.'"
I wept. An old wound was healed.
That's what happens when we see ourselves and others through the eyes of innocence.
Seeing True
With thoughtful, in-depth examination of deed or misdeed, and the moment before it, there is nothing but innocence.
In that instant, we may be delusional. We may be in denial. We may be out of our minds. We may be filled with hurt or anger. But in that state, is there really anything else we could do?
Seeing True in Action
Pick any event in your life where you have regret for your actions. Honestly examine the following questions with regard to those actions.
  • In the moment before you acted, did you have malice and deliberation in committing the act?
  • In that moment before you acted, did you or had you clearly thought through the consequences for your action?
  • In that moment before you acted, did you say to yourself, "I am going to deliberately take this action for which they and I will suffer?"
  • When examined at depth, you will find innocence.
Ron Chapman is owner of an international speaking and consulting company, Magnetic North LLC, a specialty company, Leading Public Health, and a publishing company Seeing True Press. In addition to international accreditation as a speaker and national awards for radio commentary, he is the prolific author of one fiction book, A Killer's Grace, two works of non-fiction, Seeing True: Ninety Contemplations in Ninety Days and What a Wonderful World: Seeing Through New Eyes and two sets of Compact Discs, Seeing True - The Way of Success in Leadership and Seeing True - The Way of Spirit. Ron holds a Masters in Social Welfare from The University at Albany. His Seeing True™ practice and methods help people clearly identify obstructions that impede success personally as well as in business and organization.

Confident Life Skills - Reading Body Language


What effect are my words/actions having and how can I tell? Many people go through their daily lives whether at work or home talking to other people and not really knowing the impact or effect their words or actions or having on the other person...yet the words and actions we use on a daily basis can greatly influence others around us.
How any times have you heard the phrase... "what's the matter with him/her or all I said was... ?
Or how about... "I really don't know what I did but he/her seems to be upset...
If you took the time to study a person's face it betrays many emotions and feelings and by looking for the signs you could easily adapt your words and actions using the skills and techniques we've covered in previous articles to make a positive and lasting impression on others around us.
Try it for yourself and look out for the tell tale signs that betray someone's inner most feelings.
Maybe it's an imperceptible tightening around the eyes or mouth when you think you are trying to explain something patiently.
A tautness of the skin or perhaps even a colour change from dark to light or vice versa.
Check out their body language, what is it "telling" you?
Are their shoulders tight, head to one side uncomfortably, are they shuffling their feet, perhaps crossing their legs, is their body tilted away from you, are they trying to distance themselves?
Do they feel comfortable around you or uncomfortable and how can you tell, what are signs to look for?
What's their breathing like, is it deep, shallow, quick or slow?
Are their lips tightly drawn?
Do they speak and act towards you in the way you would like them to and if not think of the reasons why that could be?
Many people react to the signal or message that you might be unconsciously sending out with your own body language, so for example if you were feeling a little tense or uptight or edgy you will be conveying that feeling across to the other person who will in turn "reflect that back to you" making you assume that they are "hostile" when in fact the emotion or feeling is coming from you, so the first thing to do is to check out yourself, your language patterns, are you using the correct modality (we covered this in a previous article) to suit this person, what kind of body language are you using, are you too close them, too far away?
Take the time to see how they react with other people in the office or at home and take particular note of their expressions and body language as they are giving you very important clues as to what makes them happy or unhappy.
Observe how they interact with individuals that they like and also individuals that they don't like and see if you can spot the differences in behavior?
Are their words congruent with their actions, what are they really saying and feeling?
We very often in life only notice when someone is upset when they start to cry, we rely too much on people telling us verbally how they feel, instead of using our eyes and ears.
We do not want to know if a person is angry with us by having a punch on the nose and we certainly don't want to "hallucinate" all sorts of possibilities from a twitch of the eyebrows.
If you want to be a truly effective communicator this is one lesson you can't afford not to learn!
All these exercise and much more can be experienced first hand by booking Garth Delikan, The Lifestyle Guy for a half day programme on "Confident Life Skills" where all these principles and techniques will be taught to you and your department in a fun role play situation where you will gain a greater understanding of everything covered in this article.
Telephone: 01354 658242

Can't Keep Up? 3 Simple Ways to Tame Your Big Scary Goals


In my coaching programs I tell my clients all the time that it's better to do 15 (or even 5!) minutes of action related to their priorities every day than to plan on getting in a big 2-hour chunk once a week. I call it the power of "imperfect action."
Sure, it would be great if you could do a big 2-hour chunk once a week. But if you are choosing between doing a lot of some activity every now and then OR doing a little bit every day (or most days), choose little and often.
I'm assuming, given the fact that you are reading my article and not something written by Tony Robbins, that you are more interested in greater inner peace and overall well-being than world domination.
I'm also assuming that you are drawn to my work mostly because you want to cultivate your capacity for attention, awareness, compassion, courage, perseverance, commitment, flexibility, and self-kindness.
For that kind of life, little and often is of more benefit than big chunks every now and then or even every day.
So if your inner taskmaster has been giving you a hard time about doing a little ("Just 5 minutes of meditation? Really? That's all you are going to do?" or "You only wrote 3 pages? That won't amount to anything."), here are some responses you might want to try:
  • A little every day is doing me more good than a lot once a week; and (most importantly)
  • It's what I decided would be enough, and it is enough. I am satisfied (even if the relentless taskmaster in my head isn't).
So, let's think of some long-held dream or goal of yours. I know there must be something you want to accomplish-something you haven't yet taken action on because it seems too big. You may have convinced yourself that any small effort you might make can't be worth it.
But think for a moment. Give this question your full attention: Is there a condition to taking action that is out of your control? Does taking action require resources you don't yet have? Is it an action that needs for something else to happen at some point in the future?
Let's say, for example, that you want to start your own business. To do that, you know that you'd have to clear any number of hurdles. There'd be money to scrape together, business plans to draw up. You might have to change significant parts of your lifestyle. And from where you stand now, it all probably seems so far down the road that there's no point in even turning on the engine.
But that's not true. If you think hard enough, if you really consider, you will come up with something you can do right now. You could start by asking for advice from someone you know who runs a successful business. Or you could start by simply writing down why you want to start such a business. In ten seconds you can start your car; in five minutes you can start the journey to your dreams.
So-do you have a goal in mind? Great.
Now here are 3 simple steps that will help you determine an action that focuses just on what you can do, now, with the resources currently available to you.
What is a single action you can take that is:
  1. within your control (it doesn't rely on the cooperation of someone else)
  2. within your current resources, and
  3. immediate (doesn't require you to wait).
Now that you've answered these questions, you are ready to take "imperfect action," and it really is more than enough. Now, go and do it!
And if you had already decided on and taken a first step, but then you got stuck, use those three criteria to find another step you can take.
Bonus points if you choose an action that makes your inner critic start to sit up and pay attention, something that makes the snoozing guard of your comfort zone sit up in her chair and say: "Hey, you, where do you think you are going?", which often comes out sounding like "Who do you think you are?"
Recognize the fear, look at it with kindness and say "Thank you for your concern, but I trust myself on this one. I've got it. You can trust me too. I PROMISE."
And then go ahead and take that step.
Remember: Little and often. It's my mantra, and you know what? It helps.
What helps you take the small steps that lead to your big dreams? Please share in the comments!
Stacey is a purpose and success coach who helps you give birth to your BIG dreams. To find your purpose and passion, check out her FREE eBook, The Purpose and Passion Guidebook. Link:

Motivating Your Brain


Owning an old brain is rather like owning an old car. It is profoundly misleading to look at the average old person as it is to look at the average twenty-year old car. Careful driving and maintenance are everything. Old cars become rattletraps, eyesores, and junkers not because of aging but from accidents and misuse. So, too, with humans. ~ George E. Vaillant, Aging Well, 2002
I've decided to live to 110. If Jeanne Louise Calment of France lived to 122 smoking French cigarettes, why shouldn't I? After all, I don't smoke or drink, and at 65, I'm in great shape.
The paint's chipping, I've had a little body work, but the engine's purring. As for my brain, everything I read says that I need daily exercise for it to stay healthy.
Twenty minutes of heart pumping cardiovascular activity per day will slow your brain from losing neurons and aging prematurely.
Which leaves the BIG question... how do you get motivated and into action? I decided to try out a few tips. I don't want to say too much, for fear of jinxing it, but so far, my brain exercise fitness program is working...
A Year of Excuses...
I don't have to tell you how hard it is to adapt a new habit. Anyone who's struggled with weight or exercise or smoking or any New Year's Resolution knows.
I've "tried" to get on the bike for the past year. No, scratch that: I've "wanted" to, but I've let other more compelling things interfere, like email...
I want to walk my talk. I've written how important it is to get your heart rate up in order for your brain to stay healthy.
Knowing Isn't Doing
Knowledge is important, but it doesn't work for motivating people into action. If it did, then all smokers would quit once they looked at a few medical articles and x-rays. So then, what does work so that a person is compelled to take action and fix a problem?
It's well known that a life-threatening illness will motivate people to change. So will an emotionally upsetting event. But if you're in good health and nobody's mad at you, how do you muster up enough motivation to quit making excuses and "JUST DO IT?"
Use Your Friends
I remember how I quit smoking 30 years ago in Paris. I announced my intention to a group of friends and made a bet: I promised to take them to dinner at Chez Maxim's if I smoked in the coming year.
So last week I announced to my girlfriends that if I didn't get on the bike 20 minutes a day for at least 5 days a week, I'd take them to Super Burrito's.
Cognitive Dissonance
This method works because the brain finds it hard to lie. It's uncomfortable for most people to say one thing and do another (unless they're heavily into denial or have sociopathic tendencies).
It also works because we are social animals. Our ancestors survived because as a species we're able to organize and help each other out.
21 Days to a New Habit
It takes time to grow new neurons and neural connections to form a daily habit. During the first three weeks, you must be strict about doing the desired new behavior on a regular basis.
Here are a few tips for breaking an old habit and replacing it with a new one:
1. Decide wisely what the new behavior will be
a. Be specific (ride bike daily)
b. Be minimal (20 minutes)
2. Enroll friends
a. Announce it and ask for support
b. Make it a game or a bet
3. Pick a start date
4. Chart it, write it down
5. Celebrate each small victory, each day
6. Persist. If you fail or forget, just start over
Patsi Krakoff, Psy. D. is a retired journalist and psychologist. Her award-winning blog can be found at With her husband Rob Krakoff, she also writes at, a provider of healthy supplements for the brain.

What To Look For In A Personal Trainer Sunnyvale

By Robert D. Warren

Sunnyvale has a lot of registered fitness instructors. Since the obesity rate of the city in adults is about 9% and the diabetes rate in adults is about 7.1%, people often hire personal trainer Sunnyvale to ensure that they're in shape. Thus, there are plenty of personal trainers that provide services to Sunnyvale residents to help them keep their ideal weight and keep them from having diseases caused by excessive weight.

If you don't wish to be on that small yet unsightly percentage, you might like to employ a personal trainer. By doing this, you can stay fit and healthy even if you are one of Sunnyvale's busy people who cannot even visit gyms every day due to the time it takes them just to get to work.

A personal trainer Sunnyvale can provide a lot of kinds of training or can focus on just one type of training. Thus, it is best that you look for a personal trainer that could provide for your particular needs or can help you achieve your goals in the fastest, most effective yet safest way. Due to this, you need to know what to look for in a good personal trainer Sunnyvale.

Things To Look For In A Trainer

Personal trainers must have the characteristics of a leader and a nurturer to be able to be good. Because these people will need to lead you to a much better you, with better physique and healthier body, you have to search for someone who may lead you and nurture you without causing unwanted effects in your body and on your mental state.

Through this, you'll be able to attain your goals without feeling too pressured by your personal trainer, which can often lead to resentment to your routine as well as your personal trainer.

Here are some of the traits you need to consider when searching for a personal trainer Sunnyvale so that you can achieve your workout goals in the most effective and enjoyable way.

* Certifications and Permits

When searching for a good personal trainer, it is best to check the certifications, qualifications, permits and other documents concerning being a personal trainer. This will help you ensure that you are hiring only a professional with proper training, which will greatly affect your training, your health and the results that you will achieve during and after your sessions.

* Feedback and Reviews

A great personal trainer Sunnyvale will also likely have lots of positive feedback and reviews from their former and current clients. Make sure to check them out either online or by asking former as well as current clients personally or through phone.

Just be sure that they're legitimate reviews to prevent getting a not-so-great personal trainer.

* Attitude and Personality

Because you'll be working together with your personal trainer for almost every single day, you need to make sure to check your preferred personal trainer's personality and attitude to make sure that you will get along with her or him all right. Even though this might seem trivial, a personal trainer Sunnyvale with a great personality is a great choice because this will determine the quality of your professional relationship, that will lead to better results.

It would be great to use the web to locate your chosen personal trainer so that you will be able to get access to most of the information you need to know about your chosen trainer. It will also greatly help to ask family and friends about their opinion of the personal trainer Sunnyvale so that you'll have an idea if their trainer can work with you as well.

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Kettle Bell Tabata Training: Fitness In A Four Minute Routine

For rapid strength and conditioning, Tabata is leading the way. Dr. Izumi Tabata, a Japanese researcher, created this high-intensity, highly effective workout. It became an immediate hit with sports and fitness enthusiasts after it was touted as the method of ultimate, rapid, overall conditioning by Japanese speed skaters.
Tabata training consists of eight intervals of twenty seconds of maximum intensity workout trailed by ten seconds of idle time. It's far from easy. In fact, it's so demanding that it's important to progress gradually to avoid overtraining, excessive fatigue and nausea.
It's the intensity of the exercise that produces the results. Dr. Tabata's test subjects used exercycles. It can be any activity that uses multiple muscle groups and reaches an intense level of endurance. Kettle bells are highly suited for Tabata exercises because they offer a choice of weight and they have portability that turns practically any location into a suitable place for the four minute strength training routine.

Kettle bells are also chosen over other exercise equipment because they require the use of supportive, stabilizing muscle groups. They build strength, coordination and balance. There is more body involvement than with barbells or dumbbells. When Tabata is done with a bit heavier weight, it increases lean muscle while burning fat which results in greater muscle density. It's the muscle density that gives the body a defined appearance of fitness.
As with any high-intensity workout routine, it's important to devote time to warming up and cooling down. Warm-up exercises might include shadow boxing, jumping jacks or jumping rope. The entire purpose is to prepare the heart and the rest of the body for what's to come. Cooling down at the end of the high-intensity routine can consist of stretching exercises, leg lifts and walking.
When first starting out with a Tabata routine, do one high-intensity exercise for ten seconds and then rest for a full twenty seconds. Do it only six times. Follow this routine for the entire first week. In the second and third weeks, increase the workout to seven times and then eight times total.
Weeks four, five, six and seven should then consist of fifteen seconds of high-intensity exercise followed by fifteen seconds of rest; this will initially be done five times and increase by one repetition each week. Weeks eight through twelve, begin with twenty seconds of exercise followed by ten seconds of rest at four repetitions. Increase the repetitions by one each week until ending in the twelfth week with a full eight-repetition set.
Traditionally, Tabata relies on one selected exercise that's repeated throughout the entire eight set. The only absolute requirement is that the exercise must be high-intensity. However, making use of a kettle ball and a complex routine creates several distinct exercises. For example, here's one popular Tabata workout routine:
* Twenty seconds of the right arm swing followed by a ten second rest.
* Twenty seconds of the left arm swing followed by a ten second rest.
* Twenty seconds of front squats using the right arm followed by ten seconds of rest.
* Twenty seconds of front squats using the left arm followed by ten seconds of rest.
* Twenty seconds of push press with the right arm followed by ten seconds of rest.
* Twenty seconds of push press with the left arm followed by ten seconds of rest.
* Twenty seconds of a two-armed kettle bell swing followed by ten seconds of rest (repeat again).
It's possible to complete all of the Tabata kettle bell exercises for one side of the body before switching sides to continue and then ending the routine with the two-armed swings. Mixing up the routine will keep it fresh. It won't allow the body or the mind to become bored.
Tabata kettle bell training is not only for men. Women also use Tabata interval training for the ultimate increase in aerobic, anaerobic and cardio conditioning. One-arm kettle bell swings are ideal for women. They target the hips, thighs and butt areas as the lower body muscles are called upon to support the movements. Women have more lower body strength than men while having less upper body strength. This makes them well-suited for this routine:
* Hold a kettle bell by one hand
* Slightly bend the legs; lean forward.
* Lower the kettle bell until it's between the knees.
* Swing the kettle bell upward to about face height while extending the hips.
* Let it fall and return to the starting position.
* Repeat as often as possible while keeping proper form for twenty seconds. Rest for ten seconds.
* Repeat with the opposite arm.
* Continue to alternate arms until the completion of four high-intensity intervals with each arm for a total of eight in the set.
Tabatas are generally limited to three sessions per week. When part of the goal is to burn fat, it's best to incorporate them directly after strength training. Otherwise, there's a good possibility that the high-intensity Tabata training won't leave enough energy in reserve to accomplish the appropriate level of strength training needed to maintain current muscle mass.
If weight loss isn't part of the goal, Tabatas can be used at any time during the strength training exercises to increase endurance. Mixing the conditioning of Tabatas with strength training is ideal for athletes who might be called upon for sudden bursts of strength and energy during a game or match. It's tapping into whatever reserves you have and putting them into instant play.
Tabata high-intensity interval training has numerous benefits:
* It effectively develops the Vo2 Max (maximum oxygen consumption) which strengthens the heart.
* It increases the RMR (resting metabolic rate) for a full twenty-four hours after the completion of the routine. This means that calories are burned long after the routine ends.
* When you increase your Vo2 and elevate your RMR, maintaining the proper nutritional diet results in the loss of body fat.
As an added bonus, the Tabata training method means optimum strength, endurance and conditioning even when there are only four minutes to spare a few times per week. With all of the known benefits and so little time to be invested, who can afford to pass it up? Kettle bell Tabata training is not only heart smart; it's just plain smart.
For more information regarding Tabata training please visit

The Most Effective Good At Home Workouts

The Most Effective Good At Home Workouts
By Estela Bolton

With the difficult financial crisis people are facing currently, not many people are having the luxury of going to the gym and therefore, good at home workouts are their compensation. This way, they can still lead healthy lifestyles by maintaining their fitness without having to spend money paying for gym classes. Basically, working out at home is a cheap and still an effective way of staying in shape.

Mostly, people like jogging and morning running routine as part of their fitness plan which has proven to be effective in weight loss programs and enhancing a healthy lifestyle. Doctors advice their patient to take up this form of exercise as it helps get rid of toxins, cleansing the body. This can be frustrating in the beginning but

Female Bodybuilding Diet: Tips to Make It Work


A female bodybuilding diet is an important element of bodybuilding. For women who want to get fit, going to the gym and spending hours running on the treadmill or lifting weights will never be enough if they do not follow a particular bodybuilding diet. Such diet will ensure that your efforts are not done in vain as it will help maximize your bodybuilding training.
Women normally face challenges throughout their bodybuilding training and career that are different from that of men. One of the apparent reasons why some of them face these challenges is the lack of sufficient information about the subject female bodybuilding. This is because almost all of the information available over the Web is pertained to men. When I first started out i felt very frustrated with it all. Can't women also have healthy defined bodies? Without enough information, it would be too risky to go on with this activity as one's physical health may be compromised in case a mistake in the training is done. Although some of the advices directed to men can also be applied to a woman's bodybuilding regime, this is not always the case. A specific female bodybuilding diet, for instance, should be clearly laid down and followed.
Tips for Women Bodybuilding Diet
Female bodybuilding diet is an important element of any efficient bodybuilding program for women. Here are some tips that you can follow to make your venture surely work.
Changing your eating habits - If you are serious about building your body healthily, you should begin by changing your everyday eating habits. Basically, you need to quit the three-full-meal system. Eating big meals three times a day is not really healthy although it may seem energizing - especially if you've been used to it. What you should do instead is to eat small meals several times a day (about seven times a day or every three hours).
You see, your body needs a constant flow of nutrients especially if you are burning a lot of calories through working out. Eating three big meals will leave long gaps in between. The lack of constant flow of nutrients may be more harmful to women than men, so make sure that you follow this new routine.
Eating balanced meals - Following a proper and balanced female bodybuilding diet is very crucial if you want to gain optimal results. There are a lot of women who vigorously work out and train to achieve their goals. Unfortunately, some of them complain of insufficient results. This is normally due to improper and imbalanced diet.
Basically, protein is very important when trying to lose fat and gain muscles. Protein is basically the building blocks of the body and muscles. You should consume more lean meat and products that are high in protein such as chicken, fish, lean red meat parts and protein shakes. You should also consume much of these proteins during breakfast for maximum effect.
Employing the right trainer or coach - Bodybuilding can be a daunting activity especially for a woman. The assistance of an expert trainer or coach who can lead you all the way towards the achievement of your bodybuilding goals is important especially if you are just starting out. The coach or trainer can provide you with good advices and tips on the female bodybuilding diet and in my opinion is it paramount for someone who is serious about getting toned and lean to consult in the right expert advice and training. They can take you to your perfect body goal quickly, saving you time and effort that you might have spent trying things that have no hope in getting you to your dream body. It is also necessary to get into a programme that understands you and your requirements. It took me a long time before I got to where I wanted to be because I was seeking advice from the wrong people and programs!
Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and upto date information about how all the things one needs to get them closer to the results they want to achieve.
Visit her site, for more information on products which are currently absolutely the best ones in the market today.
Click Here to get started right away.

Super Strength Workout In 30 Minutes!


Super Strength Workout
This brutally simple yet effective workout has 2 parts.
The first part of the workout focuses on maximal strength (intensity) on one core/main lift.
The second part of the workout focuses on density and volume and getting the most 'bang for your buck'.
It's nothing new or revolutionary, but it works if your stumped for time and want to hit all bases.
This is best if your NOT already on a structured program that your following consistently, such as if your on holiday and have access to a gym, or need something easy to follow.
This is not recommended for beginners.
The Plan
Part 1: First 15 Minutes
Pick a main exercise. This should be a compound lift, preferably barbell, such as a barbell squat, deadlift or bench press, as they allow for the most weight to be loaded.
The focus should be on maximal strength here. A few templates you can follow:
3x5@ 80%1RM
5x5@ 75% 1RM
3-3-3 @ 85% 1RM
This should take under 15 minutes to complete.
Alternatively, you can establish a 3-5RM on the desired lift within 15 minutes.
You can be flexible with this, as long as your resting under 3 minutes a set and keep it low volume. Intensity is key* You get plenty of high rep action in part 2...
*Intensity referring to the % of your 1RM, not your rate of perceived exertion (RPE).
Part 2: Last 15 Minutes
Part 2 we flip things around.
Select 3 accessory exercises. For example, on squat/leg day you could choose leg press, walking lunges and good mornings.
Optimally, compound movements are better, as you get a better hormonal response which works twofold for muscle gain and fat loss, but you can add an isolation exercise if you wish.
You will complete the exercises as a tri-set/complex, one after another with no rest between.
If you where to do 10 reps per exercise, at a tempo of 3-1-1 (3 seconds to lower, 1 second pause, 1 second to lift) equates to just under 3 minutes to complete all 3 exercises in a row.
For the above example, I'd go with a weight that I could do 15 solid reps with (around 50% 1RM). The focus is not on maximal load here, but total volume within the timeframe.
Now given the first part took 15 minutes, we only have 15 minutes left, so arguably if you were to go with the scheme I provided above, you would be able to complete around 5 total rounds.
1 Round = The three exercises completed one after another (tri set).
You can experiment with the tempo and reps per exercise, but you want to limit it to a total of 3-4 exercises instead of turning it into a circuit.
This method is what crossfit peeps call 'AMRAP' which stands for as many rounds as possible. In this case however, our aim isn't to achieve as many rounds as we can by focusing on speed of movement, but rather limiting the rest between exercises. Quality of movement, time under tension and limited rest are the goals here.
This will create a massive lactate buildup and taps into the muscle glycogen stores considerably by moving beyond the anaerobic work zone.
You can use more ballistic movements (kettlebell swings, kettlebell snatches, medicine balls) however the total time under tension is a lot less, and you'd have to increase the reps substantially, making the workout more aerobic in nature.
The beauty of it is you won't be inclined to waste as much time as you normally do between sets, mindlessly looking around the gym, texting or daydreaming... it makes you work, your RPE (rate of perceived exertion) will be high.
You shouldn't be gassed after this, it isn't cardio, but you will be breathing hard... treat it more like a hybrid bodybuilding workout, go for the pump and feel the burn, and just keep moving... embrace the pain.
Ryan Fernando is an accredited Strength & Conditioning Coach and holds a degree in exercise & sport science with extensive understanding of anatomy, physiology, biomechanics, muscle imblances, mobility, injury prevention, program design, nutrition and management.
In addition, he has gone through the same trials and tribulations as most people are in pursuit of their health and fitness goals, and knows what works and what doesn't.
He has experience working with people from all walks of life, having consulted/trained/dealt with developmentally delayed clients, the elderly, state and national level athletes and everyday people simply looking to get fitter and lose weight.
Ryan's Approach is about much more than just exercising... Physical activity is just one part of the picture and recognize the importance of total mind and body health.
Ryan operates a blog at

Fitness Exercises for Expectant Mothers


Some people believe that pregnancy and exercise are absolutely incompatible. But any expert will tell you that moderate exercise will not only improve the overall body tone, and will raise the future mother spirits, but also help in the future at birth - of course, unless there are serious contraindications.
The first thing to figure out is what kinds of physical activities are specifically suited to you. But do not think too long, because the earlier you start training, the safer it will be for the pregnancy. Of course, running and jumping during pregnancy is impossible, but yoga and swimming are very fit exercises.
Especially fit for the expectant mothers are the exercises with elements of yoga, as it is convenient to do them not only in fitness clubs, but also at home. However, in home lessons are both positive and negative sides. In order to make a regular practice at home you need a remarkable self-discipline. Therefore, if you are not confident in your strength of will, it would be better to attend the gym, where you can safely do exercises under the guidance of qualified coaches. If you still prefer home-training, for you we have picked up a number of simple and useful exercises.
Fitness for Pregnant Women: Exercises
Exercises for the buttocks and thighs
1. Sit on the floor; bend your knees and press your feet to the body as closely as possible. Then gently presses your hands on the inside of the thighs or on knees. Retain in that position for ten seconds, and then relax. Repeat this exercise 5 times.
2. Lying on your left side put your left hand under your head and pulling the right hand put it in front of you, keeping the balance. Make a breath in and relax. On the exhale, slowly lift your right leg straightened up with a flexed foot. Take a breath, and then slowly bring it down. Turn to the other side and repeat the exercise for the other leg.
Exercises for back muscles
1. Sit on the floor; lift up one arm, while inhaling. Pull the arm up as high as possible to feel the "stretching" of muscles from the shoulder to the waist. Then bend your elbow and leave it down, while making a slow exhalation. Repeat the exercise on the other hand. For each hand you should do the exercise 4-5 times.
2. Take the starting position - sitting or standing. The Relaxed hands are dropped down the back is straight. Next, breathe in, lifting your shoulder and pulling it forward, then pause, making a half turn. Then slowly bring your shoulder back and leave it down. At the end of turn, do the exhale. Then change the shoulder. Repeat 4-5 times.
3. Take the position with the face to the wall at a distance of about two steps away from the wall. Put the straight arms against the wall and lean forward, bending at the elbows. In this case we make sure that the feet have never left the floor. Slowly, but firmly repel from the wall, thus returning to the original position. Repeat this exercise 15-20 times.
4. Stand with the left side to the wall; put your left hand against in. Tighten your right leg to your stomach using the right hand. Then bend your back arch, head forward stay in this position for a couple of seconds, then straighten and down your leg. Next, do the same with the other leg.
Yoga for Pregnant Women: Harmony of body and soul.
Yoga classes - is a great choice for anyone, but especially for the expectant mothers, because it comprises vital flowing movements, breathing exercises, improves the ability to focus and finds the right balance between the psychological and physical condition. However, note that even if the doctor has approved your willingness to do yoga, there are many techniques and exercises that have to be avoided. For example, these include all the attitudes that need to lie on your back or stomach more than a few minutes. You should also avoid deep twisting, bending forward and backward, and those positions that stretch the abdominal muscles too much.
Swimming classes for expectant mothers
A very important and useful exercise during pregnancy is swimming. Pool has many advantages, the main of which is: the water procedures have a calming effect. The Body weight decreases in the water, due to what it is easier to maintain stability. In addition, the fetus and the uterus is becoming easier, reduces pressure on joints and back pain.
There are many different water exercises, the most simple of them - is swimming in not so high temperature water for half an hour, where the starting and final five-minutes you have to sail more slowly. It is also useful if you want to do water aerobics, but this should not be too zealous.
The main thing is when you start to strengthen your body doing exercises, do not be lazy and do not stop training. Subsequently, they serve you an excellent service in the process of childbirth, and after them, when a young mother will need patience and endurance for taking care of her child.
Liudmila Cosicova is a free lance article writer, Blogger and Internet Marketer from RM. She mostly writes about fitness for women

Fitness Exercises for Kids


Fitness exercises can prove to be very helpful for kids as they can help them to stay healthy and fit in the long run. With the changing trends, the kids are living more of a sedentary lifestyle these days. The kind of lifestyle they are leading presently can result in varied health-related problems for them as they grow older.
Sitting in front of the television or computer for long hours is one of the major reasons of kids becoming unhealthy and obese. Consumption of junk food while watching television is another major contributor to this. Their lack of physical activity results in the necessary calories not being burnt and this makes them overweight leading to early problems with obesity.
Fitness, as an essential part of overall health, is extremely important for kids. There are various ways in which the fitness levels of children can be raised. Traditionally, exercises and a healthy diet were considered necessary only for the adults but these days obesity levels are also increasing among the children. Thus the importance of exercises cannot be ignored.
Advantages of regular exercising for kids
Exercise can make the muscles as well as the bones of the children stronger and result in overall fitness. Along with making them strong, the children also learn how they can control the body fat so that the chances of becoming obese later in their life can be avoided.
The chances of getting Type 2 diabetes are also reduced among the children if a regular exercise regimen is followed by them. Children who undergo regular exercising also have low blood cholesterol and blood pressure levels.
Importance of exercising for kids
If exercises are not made a part of the daily routine along with a nutritious diet, it can lead to obesity in children. It is the parent's duty to pay adequate attention for ensuring fitness of their children.
Parents should encourage their children to perform exercises such as cycling, swimming, running and walking. This will strengthen their cardiovascular systems and also establish the healthy habits of regular exercising which will benefit them and have definite positive effects on their health.
Ways of achieving health for kids
In order to ensure weight loss and maintenance of an ideal weight for their children, parents and guardians should encourage them to participate in various physical activities. The kids should regularly take part in physical education classes in order to keep themselves fit. They should also be encouraged by their parents to take part in extra-curricular activities in school or in the local community.
Since children generally get bored with routine exercises, parents can help in making physical exercise fun by organizing dancing programs and games. They can also encourage their children to undergo sport fitness programs or play various games such as softball, baseball, tennis, football and soccer. Swimming is an excellent form of exercise that kids are bound to enjoy. Initiating the kids in these games is one of the best ways of helping them to stay fit.
I am Mike, this is my first article in ezine,if you like it feedback can also find more health articles in my blog.

Fast Ways to Lose Weight - Natural Ways to Get Slim!


In today's beautiful world, there is increasing pressure to look stunning, but it is time to face it: it is hard to have a lose weight plan. I know that there are women and even men out there that have tried and tried fast ways to lose weight, but their minuscule weight losses each week did not motivate them to continue, and like most dieters, they gave up.
But few people realise that it does not have to be this way. There are some handy tips and tricks that you should know that will make your plan of fast ways to lose weight, fun, and of course, worthwhile! You do not have to keep counting calories to lose weight.
First, it is important to remember that you should not starve yourself! Why should you not be allowed to eat food when you diet? Surely you have tried this approach before only to find that by the end of the week, you have barely lost a pound? When you diet this way, it has the opposite effect on yourself as you might think. Your metabolism actually slows down, and your body tries to save the calories you eat, minimal as they may be. Then, muscle, not fat, is burned off for energy, and anything you eat get stored as 'emergency' fat in preparation for what your body thinks will be a long famine.
As a result, you gain weight, you get tired, you give up, and you end up piling on the pounds when you eventually give up, even more miserable then you were before. You become depressed when all you wanted to do was know of fast ways to lose weight.
So start doing the right things. Drink water, do not live on it. You have heard it all before, but it can actually contribute to an effective lose weight plan if you try to drink between 8 and 10 glasses a day. Your body needs to keep hydrated, as it helps flush out any bad waste, and metabolize fat more effectively. By drinking ice cold water before or between meals, it can help you digest food properly.
Eat 5 times a day. I know what you are thinking, 5 times? Surely not, but it is true, obviously it is not wise to have 5 large meals a day, but 3 reasonable meals, and 2 snacks is the most sensible way. By doing this you are ensuring your body does not crave for food during the day. Also, never skip breakfast! It is true when you hear people say that breakfast is the most important meal of the day, by skipping breakfast, you increase your cravings, making you hungry for the rest of the day. The more you eat for breakfast (within reason) the less you will want to eat throughout the day.
Try using some weights. Exercise is always important when it comes to fast weight loss, so it might be worthwhile to join a gym, or buy some weights to do some weight training and light exercise. Weight exercise especially can help to build muscle and raise your metabolism, and it is surprising how quickly you will notice the fat coming off, and even better, in its place, muscles will begin to develop.
A bit of an odd tip here, but it works! Try changing your plates at home. Smaller plates in darker colours can make your meals look huge! And you will begin to feel like you are eating more and getting fuller faster. If you are dining out, remember, do not stuff yourself silly! You do not need to eat everything on the plate, stop when you are beginning to feel full. Over-eating can be a really bad habit to get into! If you are a heavy eater, you will notice the change quickly as soon as you begin to eat a bit less, and it can be really rewarding making a conscious effort to get healthier.
Make changes to your routine to avoid temptation! When shopping, avoid aisles that contain the food you know is bad for you! Frozen foods, high in fat crisps, anything you know that will test you will-power, and try keeping a journal on your new eating habits, this can be helpful in many ways. You can read it when cravings are killing you, so you can see all the progress you have made and reignite your drive for losing weight, and you could also show it to a dietician, who could give you helpful tips, and healthy treat ideas you would enjoy. They can also suggest improvements that you can try, or different exercise techniques, anything to keep the idea of losing weight fresh and not monotonous!
And finally, perhaps the most important pointer I can give, do not punish yourself, do not keep watching for the calories to lose weight, try allowing yourself one sinful food a week. It will give you something to look forward to each week. Remember, if you begin to dislike your new eating regime, then it is probably not quite right for you, fine tuning things here and there, changing the foods you are eating or just changing an exercise regime can help restore your motivation, and you will be noticing your weight loss within the first week of your diet change! So give these tips a try, you will be amazing at what they can do!
Losing weight can be one of the most difficult, yet rewarding things you can do. The tools you need are within reach.
Before you decide to do anything else click on the following link where you can get Tips To Help You Lose Weight plus all the latest and easy to understand, in depth information.
You will also get more FREE powerful tips and Help To Lose weight.