Saturday, November 10, 2012

Knowing the Basics - The Best Weight Lifting Tip


Weight lifting is a sport that combines power, strength, technique, speed, and flexibility, control, and concentration.

The lifter attempts a maximum weight of a barbell with weight plates in one try. It has become not only an exercise, but a worldwide sport as well.

More and more people have gotten into weight lifting not only to train, but to compete as well. There aren't too many competitive Olympic weight lifters out there, but eventually the more health-conscious chunk of the population will get into training and competing.

Weight lifting is said to be one of the most unappreciated sports. It is often confused with body building. Knowing the basics and essentials of this sport is probably the best weight lifting tip for beginners and professionals alike.

Weight lifting is basically composed of two critical motions - the snatch and the clean and jerk. The snatch consists of pulling the bar in one swift motion from the floor the length of a full arm overhead. Bending the legs quickly as the bar is raised makes the lift easier. This enables the athlete to catch the bar at an arm's length. The combination and strength and speed is perhaps the most important part of the snatch. The clean and jerk motion consists of lifting the bar to full arm's length as well. The clean and the jerk are technically two different actions.

However, it is also considered as one since one action should be completed immediately after the other. An athlete pulls the bar in a swift motion from the floor to a point of rest just about the shoulder level. This is the "clean" part of the action. In the jerk, the legs are bent and both arms and legs are extended to bring the bar to full arm's length overhead in one swift and strong motion.

Athletes usually engage in a "split" position, in which they bend their legs rapidly while raising the bar to catch it at an arm's length. In essence, lifting in the clean and jerk motions is done in two stages. As a result, heavier weights can be lifted as compared to the snatch. Another important weight lifting tip also states that as a general rule, bending both legs to catch the bar is required in both the snatch and the clean and jerk.

It is also deemed physically impossible for the bar to be lifted continuously, without stops. This can only be done if the body is lowered quickly just as the lift is being completed and just as its growing speed is slowing down.

Weight lifters should bear in mind that the strength mainly comes from the legs. The quadriceps and posterior chain muscles are the primary areas that need to be strengthened. The back, anterior, and shoulders are secondary. Being a whole body sport, weight lifting also tackles and strengthens the minor muscles. Before an esteemed weight lifter gets more complex with the positions and stances, getting familiar with the basics should come first.




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Weight Lifting 101


WHY WEIGHT LIFTING?

What's 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 it's 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 don't 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!!!

Let's jump right in and start off by covering exactly "what" strength training is.

It's 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 doesn't have to necessarily be a weight plate or a dumbbell. We'll 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:


You're not sure what to do, or you're 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 we're going to talk about for the rest of the book. I'm sure it is going to have you thinking differently about why you should be lifting weights from now on.

We're 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 you're new to strength training or you've been doing it for years, pay close attention.

MYTHS

Let's 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 don't want to lift weights because I don't want to get big and bulky."

It's a shame that a lot of people think like this because it is so far from the truth. Let's 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 we're 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.

It's as simple as that!!!

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

Let's 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 weren't doing anything.

But the actual answer would be that you burned more calories, and I'll 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 doesn't hurt either.

And if you did see yourself starting to "bulk" up a little, and that's 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?

That's 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.

Let's 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.

Let's 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.

That's why it's also not a good idea to let the scale be your judge of your progress. You can very well have lost weight, but it won't 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, "I'll lift weights, but I'm only lifting light weights and doing lots of repetitions."

This is another mistake a lot of you are making. Now I'm 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!!

There's another statement you need to clear your head of---"I shouldn't lift heavy weights because that is for bodybuilders."

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

Let's 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 doesn't weigh more than fat; it's 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 don't lift weights.

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

What we're 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, haven't 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 you'll be working out.

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

Let's 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 trainer's 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 [http://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). Don't just assume that since they work in a gym or because they call themselves a personal trainer, that they are qualified.

It's 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 "beginner's exercise" book and/or hire a certified personal trainer.

Are you now saying, "But what if I don't want to go to the gym, it takes too much time driving, it's always packed, and I just don't 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 don't have time to go back and forth to the gym, or they're 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, let's assume that you don't 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 beginner's exercise/weight training book to help you get started with your workouts.

Okay, let's get back to the equipment that you'll 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 you'll 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 it's not at all. It's 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 aren't 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. It's a great value.

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

Okay, now you know what equipment you'll 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. Let's 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.

That's why I recommend training every body part, every work out. This way you'll 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 aren't 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 you're 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?

Let's first start out by explaining what sets and repetitions are.

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

Now let's 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 I'll 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, it's 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 that's when you will really start to notice some changes.

And again, you'll 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. That's 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 don't want to change your routine every time either.

"So what's 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. Let's say for example that for your leg muscles you've 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. Don't 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).

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

Most people do the opposite and that's why you see a lot of people using momentum and jerking the weights around. You're not using your muscles when you do it like this.

And that's really it! As you can see, it's 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 you're a woman and you'd 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.




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




Friday, November 9, 2012

Weight Loss - Sensible Tips to Get You There


There are literally hundreds of articles and sites that promote weight loss through fad diets, exercise, pills and supplements. Many of these ideas cost money and cause great distress because they don't work. To lose weight you need to have a clear goal in mind and go about it methodically and consistently. Eating right and exercising right are essential to losing weight sensibly.

This article covers a list of sensible tips to help you reach your weight loss goal. The underpinning principle of these tips is that if you avoid consuming what is not good for you, you will not put on the weight.

Drinking plenty of water will help flush the toxins from your body and help you feel hydrated and energized. Replacing sugar filled colas and juices with water, is one of the easiest ways to shed the weight. Did you know that you can consume more calories through what you drink than what you eat? If you consume large quantities of sweetened drinks it is possible to see a difference in your weight over time if you substitute them with water.

White foods like bread, rice, pasta are really empty carbohydrates that are metabolized by the body even faster than sugar. They fill the body up with calories that should really be avoided. Substitute wheat and whole grain breads for white bread and brown rice for white rice or cut them out altogether.

Control the quantity you eat, this is really the most important part of any weight loss plan. If you continue to eat the same large quantity you are not giving your brain the chance to trigger your full response. As you gradually cut down on the size of the portions you consume you will find that your brain starts to act faster in sending out the "I'm full" message. Realization that you are full will come long before you have consumed a large portion.

Move around, even if your job requires you to sit at a desk all day long, get up to stretch or take a short walk. Doing this every hour or so will help to keep your body active; staying put for long periods of time can be very detrimental to your health.

The simple rule of thumb for weight loss is to burn more calories than you consume. Take up some form of exercise and try to lift weights at least 3 times a week. Walking is easy and it won't cost you anything, so go commune with nature.




Lee has been writing articles for over 5 years. Come visit his latest websites over at Pilates Reformer Machine and Stott Pilates Reformer. These sites help consumers find the best products and information they are looking for when doing product research.




Weight Loss Made Simple - Ten Easy Steps to Keep Your Swimsuit Figure Year Round


Weight management is one of those age-old issues that we never seem to completely resolve. One might think that after all of the years of discussion about the best ways to achieve and maintain a healthy weight there would be a quick, easy formula. The truth is there are more programs, diets, and books than ever on this topic that continues to capture the attention of so many of us, and often confuse us.

Our genetic make-up, psychological and emotional programming, and environmental upbringing have all contributed to who we are and how we operate at all levels including our tendencies in weight, size, and fitness. Not one of us is just alike. Just as you cannot compare a rose to a daisy, or a hydrangea to a tulip, each one of us is unique in nature. Our objective then, for a great weight/fitness strategy, is not to create one perfect mold for everyone but to provide a way for any person of any genetic make-up who came from any background to benefit from a program which forms the most supportive, yet simple philosophy and habits to maintain a fit, slim, healthy body FOREVER. The end goal is not for all of us to aspire to one certain body size or shape, but to reach a size and shape that allows us to live healthy, fit, active lives and to look and feel good at the same time.

The following are ten no-nonsense, super-effective strategies that will benefit ANYBODY in helping achieve THE BEST healthy, fit, slim body possible.

Strategy #1 - Cut the Mental Crap!

Seriously, as long as you believe you have fat genes that make you fat or you keep your identity wrapped up in the fear of being overweight - your own psychological programming will keep setting you up to fulfill those beliefs. Psychological programming is powerful. It controls your beliefs, your actions, and even the behaviors of each little cell through chemical messengers that come from...yes, your brain via your thoughts. How do you instantly begin to change your self-sabotaging programming?

Wear a rubber band around your wrist EVERY day. When those old fat lies pop up - snap yourself and say "That's a bunch of RUBBISH! I'm not buying it ANYMORE!" Then look at yourself in the mirror if you're near one and say "I'm fit, I'm slim, and nothing can stop me from looking and being my best!" Repeat this exercise at least ten times a day. If you REALLY stick with it, it will have a huge impact on your success. YOU have the power to change your beliefs.

Strategy #2 - Move It!

Why do you think you were made with all of those joints and muscles? That's right...not to hold still. Getting that body moving the way it was meant to will create massive changes in your fitness picture. The benefits are multi-fold.

First of all, engaging in some kind of aerobic activity at LEAST four times a week will raise your metabolism not only when you are doing it, but for hours afterward you have metabolic benefits. Secondly, doing some kind of weight bearing exercise will create more lean muscle in your body, which burns far more calories ounce-per-ounce than that useless fat that's been hanging around. Thirdly, the psychological benefits of exercise will make you feel like a million bucks. You'll have more energy throughout the day, which will motivate you to move even more! Oh, and don't give yourself any excuses like "I can't afford a gym membership." Because, you know what... I can, and I don't use it.

Instead, I tie on my running shoes and head out for a jog or up a mountain (or even some hilly streets) for a hike. Jogging and walking are free. You don't have to pay a thing and you get to enjoy nature and fresh air, which can be like a whole meditative experience in itself. Then, when I return, I drop down for some push-ups, then some sit-ups, then some leg lifts and squats against the wall. You'd be amazed at how many weight bearing exercises you can do just bearing the weight of your own body. I also add in some inexpensive hand or ankle weights. I've even been known to grab some cans of chili for strengthening the forearms. All of this takes me no more than 45 minutes to an hour. It's really efficient when you don't have to drive yourself to a gym and back. No time wasted socializing either. Oh, and don't forget to stretch a little at the end. It will keep you flexible for tomorrow's fun!

Strategy #3 - If It's White and Refined Don't Eat It!

White flours and white sugars are refined which basically means they are stripped of much of their nutrition. What is taken out in the refining process is the fiber and some essential nutrients. Hello...there is probably a reason God put the fiber there in the first place.

It is the fiber part that regulates the processing and digestion of the food. Fiber slows the absorption of the bad sugars, which is what white flour and obviously white sugar become in the body. Without fiber, the body goes into a glycemic overload which quickly causes the pancreas to work extra hard trying to create the insulin needed for your body to DEAL with the overload. As your insulin spikes, it shoots your body into a metabolic stratosphere...way past your target metabolic zone. Then, this white product (which is basically devoid of any quality nutrition) makes its way down through the intestines as they work to eliminate the waste. Because it is missing the fiber, it begins to coat the intestinal walls, creating a toxic build-up and slowing metabolism down even more. The whole thing sounds rather disgusting, doesn't it?

Avoid the white breads, white rice, bagels, cookies, pastries and such. Stick with 100% whole wheat or whole grain breads. Choose brown rice over white (the fiber is still there). Discover fun new whole grains and use them for side dishes, baking, and as hot cereals. Grains like kamut, barley, millet, amaranth, spelt, steel cut oats, wild rice, couscous and buckwheat are just some of the many that are full of delicious taste, texture, and nutrition, which makes eating so much more interesting. Most of us have been eating wheat and rice like they are the only game in town. Choose breakfast cereals that have at least 6 to 10 grams of fiber per serving; there are lots of them.

Notice in the new recommended food pyramids white products are way up at the top in the tiniest section...right next to red meats and butter, basically telling you to eat very little of them. I would recommend skipping them altogether. There are SO many other great things to eat that will keep you healthy and slim.

Strategy # 4 - Protein at EVERY Meal is a Must!

THIS is one of the easiest lean body strategies you can employ. A true "no-brainer." Multiple studies show that eating adequate amounts of protein with each meal will keep you leaner and healthier. How? The amino acids found in high quality protein do three things.

Number one, they help maintain and build muscle mass and strength, and remember - lean muscles burns more calories pound per pound than fat.

Number two, eating at least four ounces of protein with each meal can raise your metabolism as much as thirty percent. You might think of protein as propane added to your metabolic fire...it causes it to burn faster and hotter.

The third thing adding more protein does, is to keep glycemic levels (that would be your blood sugar) level. Spiking glycemic levels causes a big decrease in metabolism. Eating protein with each meal prevents this from happening and causes the opposite response in the body; stabilizing blood sugars and putting you at your highest metabolic target rate.

The other positive effect from consistent protein consumption is better health. Research shows that stable glycemic levels also prevent the onset of Type II Diabetes and osteoporosis. Good protein sources include 4-6 ounces of chicken, turkey breast, lean cuts of beef, fish, non-fat yogurt or cottage cheese, lentils, beans, skim milk, tofu, and eggs.

If you want to be your leanest self you can't skip the protein. When you consistently include protein in each meal, you will feel satisfied for much longer because your blood sugar isn't swinging wildly about, making you think you need to keep eating. Go ahead and start to imagine how great you're going to look with leaner, protein-fed muscles, because that's exactly what you'll be looking at when you use this strategy!

Strategy # 5 - Change your 5-a-Day to 9-a-day to Eat More & Weigh Less

When you include enough vegetables and fruits in your daily diet, not only will you become more lean and fit, your health will improve dramatically. Vegetables and fruits contain micronutrients which bring energy to our cells and increase metabolism. Adding lots of veggies and fruits makes eating right and staying slim SO much easier.

Fruits and vegetables contain lots of water and fiber (there's that fiber we need again). Because of this they are low in calories. Adding more of them to our meals allows us to eat more but consume fewer calories. What a great deal! The bulk and fiber that veggies and fruits have make us feel full and satisfied after a meal, so we aren't as tempted to order the banana-cream pie when we're finished. As if you needed any more reasons to veggie up your day, these nutritional superstars help reduce the risk of cancer and other chronic disease.

A good rule of thumb for produce is fresher is better. Vitamins and micronutrients begin to dissipate with extended storage or over-cooking. Drop by your local farmers markets and roadside fruit stands to get the most vitamin-packed freshness possible. Smaller grocery stores often carry more local produce than others. The many different colors of produce have unique nutritional properties, so select a good variety to eat from the rainbow of colors available.

Here are some great ways to enjoy lots more of them:

-Add spinach, broccoli, mushrooms, tomatoes, or onions to your eggs.

-Throw a handful of mixed berries and a half of banana on top of your grainy cereal.

-Put a smear of peanut butter on your whole-grain toast and put chopped nectarines, bananas, and strawberries on top.

-Pile your sandwich with leafy green lettuce or spinach, tomatoes, sprouts, cucumbers, tomatoes, cabbage, or onions.

-Substitute a few cups of chopped veggies for part of the rice or pasta in recipes...you won't even miss them.

-Let veggies be the biggest serving on your plate - and add a side salad with low-fat dressing or olive oil and balsamic vinegar.

The more veggies and fruit you eat, the less you will crave the other stuff that makes you fat and is devoid of quality nutrition. Here's to 9-a-day!

Strategy # 6 - Keep the Fire Burning

There is a reason crash or fad diets never work in the long run. They actually create a slower metabolism...something you DON'T want. Food causes something called thermogenisis within the body. This is essentially the body's metabolic response to food when it is eaten. Eating revs up metabolism because the body is working to digest the food. If you don't provide enough food for your metabolic fire, say less than 1000 calories a day, the fire will slow way down, making metabolism rather sluggish. If you consistently over-eat, the metabolic fire will be over-loaded, and the extra calories will convert to fat and get stored.

Ideally you want to keep your thermic effect happening consistently throughout the day, starting with breakfast. Studies show that breakfast eaters maintain a more consistent weight than non-breakfast eaters. Eating smaller meals and snacks regularly, throughout the day will keep your body's thermic effect to kick in. Revving up metabolism more frequently will raise your overall metabolism to help create the leanest version of you. Never go more than 4-5 hours without eating. You don't want those metabolic fires to get sluggish...you want them burning mightily to help keep you lean and light.

Strategy # 7 - Eat Your Fats to Get Thin?

Strange, but true. When we went through the carb-diet craze, fats got a really bad rap. As Americans started eating plates of pasta and boxes of bagels, and avoiding such things as avocados, almonds and salmon, we started getting fatter and fatter. We somehow got stuck on the idea that any fat is bad. NOT TRUE. These good fats found in such foods are so crucial to our health and metabolism that we simply cannot be completely healthy without them.

In this good fat group there are three types of essential fatty acids or EFA's, and they are our most potent blood sugar stabilizers. Omega 3's found in walnuts, pumpkin seeds, flax seeds and flaxseed oil, and fatty fish; the good omega 6's that are found in borage and evening primrose oils; and omega 9's that can be found in such things as olive oil, avocados, and peanuts. In addition to stabilizing blood sugar, EFAs actually boost your body's ability to specifically BURN FATS rather than store them. Many overweight or obese people have an EFA deficiency. EFAs also provide a great nutritional support to your heart, brain, skin, and reproductive system. Now that's a food you want on your side! If you find that it is difficult to get the full amount of EFAs you need in a day, the supplements are very safe and effective. They are basically the actual food source in a gel cap or liquid oil.

Just to eliminate any confusion, make sure you stay away from the bad fats which include hydrogenated, oxidized, or heat processed fats found in things like margarine, fried foods, and shortening. Those "bad" fats are linked to premature aging and diseases like cancer and heart disease.

Get ready to put those good fats to work sculpting your body and making it healthy at the same time.

Strategy #8 - Green Tea

If you aren't already drinking it, now is the time to start. Here's why. There is a special antioxidant found in green tea called Epigallocatechin-3 or EGCG. It is the new beauty-child of the antioxidant world--because it is 100 times more powerful than Vitamin C and 25 times more powerful than vitamin E in its ability to overcome those nasty free radicals that circulate through our bodies and cause cellular destruction. Antioxidants safely terminate the chain reaction of destruction of molecules before they are damaged.

Researchers have also discovered that the other important response EGCG causes in the body is to increase the thermic effect, resulting in that higher metabolic burn we talked about. They found by drinking 5 cups of green tea per day you will burn 80 extra calories. Doesn't sound like a lot but....green tea also seems to curb the appetite. If you have a cup of green tea BEFORE you eat a meal, you are less likely to overeat; AND you get the enhanced metabolic effect. You can feel good about this strategy, knowing the EGCG is doing its job in your body to shut down the free radical destroyers and to help keep you at your best metabolism. Healthy and slim...now that's a no-brainer!

Strategy # 9 -Conscious Eating

Many people who have weight issues have portion blindness. They do a lot of mindless eating and snacking without really consciously registering what they are doing. Then they tell their friends how they really don't eat that much and can't figure out how they have gotten heavy.

This strategy says never eat ANYTHING without consciously thinking about the ratio of calories to nutrition. For instance...if I eat a simple glazed donut, I've consumed about 200 calories and 12 grams of fat, spiked my blood sugar, lowered my metabolism, and gotten VERY little nutrition. Empty calories, in other words, which will leave me feeling hungry again in a very short time. If I eat a piece of whole grain toast with a tablespoon of peanut butter on it, I've consumed about the same 200 calories but... I've eaten a nutrition-packed snack or mini-meal, stabilized my blood sugar, raised my metabolism and I'll go a lot longer without feeling hungry again.

Don't mindlessly throw food into your mouth without awareness. That's just not smart and even simple strategies require you to use some sense. Don't punish your body anymore by filling it with junk. Be consciously aware of WHAT you're eating and make it your goal to give your precious body ONLY the finest, highest quality foods. You're worth it.

Strategy #10 - Laugh yourself thin!

I saved the best for last. This new wave of tackling weight issues is my favorite yet. It has been referred to as purposeful laughing, laughter therapy, and even laughtercising. Its purpose is to get you out of a depressive, anxious funk that might cause you to turn to food for comfort. Many people struggle with weight because they do emotional eating. Laughter therapy says the minute you feel like turning to food for comfort, instead, laugh like a lunatic as in big, loud guffaws!

Depression and anxiety are emotional and mental states. What is better than laughter to change your state of mind? This strategy has been used successfully by emotional eaters and here's why. After a good hard laugh don't we all feel more energetic, positive, and less burdened? Deliberate laughing can give you all of those same benefits and get you moving in a different direction. Researchers say laughter engages the muscles, oxygenates the blood, and both flexes and relaxes the body. There is also research that shows gleeful laughter to have similar benefits to moderate exercise.

The next time you start to feel emotionally out-of-control and want to head for the pantry, stand up and laugh yourself silly for 1-5 minutes. When you're finished take those good feelings and think of something positive to do. Call a friend, go for a walk, or read a great book. Even if you're a skeptic you MUST try this. If nothing else, life is a lot more fun when you're laughing!




Crystal Dwyer, Life Coach, Hypnotherapist, EFT/NLP - Scottsdale, AZ Get your FREE download of my 10 minute Joy Makeover at http://www.crystaldwyer.com

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Crystal Dwyer, author, speaker and highly skilled practitioner of Transformational Life Coaching, Emotional Freedom Technique and NLP (Neuro-linguistic Programing.) She co-authored a book with self-help experts Jack Canfield and Bob Proctor. Her own book, Pure Thought for Pure Results: How Messy Thinking Can Make or Break Your Life will be available in January.

Her personal challenges and intuitive experiences led her to pursue this path of healing for herself. She feels that those experiences and resulting wisdom have been a gift from God, which others are benefiting from by moving out of confusion and pain into a joyful life.

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Thursday, November 8, 2012

Weight Lifting As a Step Towards Weight Loss


Weight lifting is a wonderful exercising option even for women. Contrary to common belief, there are a lot of women who are interested in weight lifting as an exercise routine. Health benefits of it include blood pressure control, more energy, toning of muscles, improvement in muscle co ordination, reduction in body fat, etc.

Weight loss and a healthy lifestyle is what people achieve with weight lifting. Exercises usually are repetitions of sets. Equipments like dumb bells and bar bells are used for exercising. Requirements of weight lifting also include machines which operate on pulleys and cables.

For a person who is into weight lifting as a profession, the exercise routine will be intensive. These people have to necessarily take sufficient rest and breaks to rejuvenate themselves. They also need to supplement their bodies with nutrients available in the market. Proteins and other important supplements will make sure the body does not suffer due to burning up of too much fat.

Be sure to get enough rest:

A person who is just into weight lifting for fitness purposes and does not go into intensive exercise, it is enough if they take a good rest between workouts. This will ensure they are mentally relaxed and physically fit.

Requirements of weight lifting actually dictate that you start off on your routine in a phased manner. If you are a beginner it is important to start off with free weights before gradually moving on to machines. This will give time for your body and muscles to get used to the stress placed on them.

Reducing on intake of fats and supplementing with a nutritious diet with more of proteins will make sure muscles are well nourished and strain on them is less. Requirements of weight lifting exercise routine include focus on both strength and power. This will ensure your development is uniform and you do not reach a fitness plateau.

Strength involves the energy you can mobilize to lift a certain weight. Power requires speed as well as accuracy along with strength in weight lifting. Another important thing to be kept in mind is that your power training should encompass your whole body. Sometimes power training is focussed only on the lower half of the body. A whole body focus is very important to gain good power and endurance.

Follow the advice of trained professionals:

Whether you are into professional weight lifting or just fitness conscious, it is important to take the advice and guidance of a professional trainer while setting your fitness schedule and routine. It is important also to time and again review your schedule based on your physical and mental improvements and adjust the exercises.

During your fitness regime for weight lifting, it is a good idea to work out in a gym which is well equipped and also has soothing soft music. Working out with music in the background is soothing on your nerves and helps you go through with your exercises with lesser effort.

A good motivational music can in fact help you stretch your exercise limits. Doing extra squats will no longer be impossible with a good music in the background. Cardio sessions can actually be fun with music. If there is no music in the gym, you could take your own iPod and listen to music on head phones even as you train.

If you follow a few requirements of this diligently regarding your diet, exercise and fitness regime and take enough rest between workouts, you have all the qualifications to become a good weight lifter. Or you can just take weight training to keep fit and lose weight. Either way, weight lifting is a wonderful activity which is sure to keep you mentally and physically fit always.




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Weight Lifting Principles For The Skinny Guy


There are actually a number of people who basically have difficulty putting on lean muscle. No matter whether their hormonal surroundings aren't really as beneficial or their genetic makeup is against them, one issue is for certain and that's that they have to adhere to a marginally different number of weight training techniques compared to those who appear to develop lean muscle immediately. They simply need to begin following these weight-training principles.

Fortunately in your case, you're making the effort to seek information about weight training which means you won't be headed for a reality where by it appears as if a powerful wind could topple you over.

Initially, one of several important aspects that skinny men have to keep in mind is they need to stay away from volume work no matter what.

Principle #1:

Don't spend too long in the gym! That needs to be your watchword from this time onward. Weight training is really a calorie costly exercise therefore you will need every one of the calories you can find at this stage. If you're burning it up during a workout session everyday, how will you expect to develop? You won't. You develop while you are relaxing and usually, the thinner you happen to be, the greater relaxation you are likely to require.

Now, that doesn't suggest you need to escape to the sofa for several days between your exercise sessions. It just suggests that every weight training session must not incorporate set after set after set. No, you're workout routines really need to incorporate ten-twelve or fewer number of sets in which you are driving yourself to the maximum. There is absolutely no place for lightweight work in your weight training plan.

Principle #2:

Forget the isolated physical exercises.

If you re doing the normal workout routines such as upper body flys, tricep kickbacks, bicep curls, leg extensions etc, you've got to adjust this immediately. Don't forget, you've only got a certain amount of time you are entitled to stay in a fitness center for. Don't you intend to receive the most significant value for your money? Of course you do, so that suggests concentrating on compound lifts only. This consists of weight training workouts like leg squats, bench presses, dead lifts, rows and military presses.

Come to be partners with those workouts and you'll have new muscle mass in the picture quickly enough. Throw away the 5 day split plan, get on a beneficial upper/lower or full body exercise program and you've identified the main element to releasing new muscular mass.

Principle # 3.

Now to the important factor. Cardio exercise.

Developing fat weight will likely be far more a perception of eating habits than everything else so providing you are now being wise with your meals, you don't have to complete hours of cardio exercise to stay trim. Cardiovascular exercise is likely to further more melt away valuable calories which could have gone in the direction of developing you new lean muscle mass. In your case, calories really are a hot product and must not be used on the fitness treadmill machine.

If you would like continue some cardio exercise for overall health benefit, great, but restrict this to 2 or 3 twenty-minute periods each week at the most and make it small to modest intensity because the intensity should really be reserved for within the weight area.

Principle #4.

Relaxation! You've put in your hard work at the health club, provided the body with some beneficial meals and after this what? Certainly not partying through the night together with your pals. Whilst you certainly need to keep your social lifestyle whilst attempting to put on weight - and you ought to - it shouldn't come with the compromise of rest. Rest is prime time with regards to the body restoring itself and developing more - so short changing your rest means you're simply short changing your final results. It's that easy.

Principle #5.

Skill. Ever observed that person while working out who's hoisting a great deal of weight for his barbell curls so it seems like he's got far more impetus occurring? He's just about working each and every muscle in the body other than his biceps. Much less effective. Not just that, but give him a couple weeks and he'll almost certainly be out with lumbar pain.

You need to sustain suitable form all through your weight training, not just to avoid damage but additionally to see the physical results you are searching for. When you cheat form, you're only cheating yourself. In case you still don't understand what correct form is, book a time using a fitness instructor or get a spotter who can assist you.

Principle #6

Look for a mentor. You need somebody who's had the experience and succeeded. They once were thin exactly like you and they've been able to conquer the problem and today tip the weighing machines and control the weight area. This person is going to do amazing things for your inspirational levels. When you re not inspired to train have a very good look at his physique. You'll soon pick that weight up from then on. On top of that, he could let you in on a few of his tried-and-true techniques that may be key to suit your needs in addition.

So in conclusion your new procedure for your weight training classes - get in, practice hard along with the correct method, move out, eat and relax. Continue this procedure over a few months without getting sidetracked and you should make this the season you improve your scary skinny figure.




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Weight Loss Myths - Here's Three of Them


If you've been trying to lose weight for some time you've probably built up a long list of weight loss tips designed to help you reduce your weight. These tips have probably been obtained from a variety of sources - family and friends, your doctor, the Internet etc.

But you probably also know that just because something is passed off as a tip doesn't mean that you should just blindly follow it without thinking about it a little first. Not all weight loss tips are created equal.

Although we may want to believe all of the hype, most of us have been around long enough on this planet to know that all of the products being peddled at any given time by the weight loss industry are not necessarily going to do the job for you. Many of them are just a plain waste of time and money - and some of them could even be dangerous and injurious to health.

The weight loss industry is certainly no stranger to rubbish products and misleading information. Sadly, it seems to be just human nature that where there are desperate people to be found and lots of money to be made as a consequence, you'll find the charlatans out to make a quick buck followed by an even quicker disappearing act.

Let's look at three of the common myths that persistently rear their ugly heads in the weight loss industry:

Myth 1 - If you go on a starvation diet this will lead to quick reduction of body fat. What actually happens when you drastically reduce your calorie intake is that your body switches to emergency mode and actually tries to CONSERVE fat. It burns off muscle instead of fat as an energy source. As soon as you start to eat normally again, you will very quickly put back on the weight you lost.

Myth 2 - Using cardio-vascular exercise on its own will lead to you losing weight. You should certainly include exercise which gives your heart and lungs a good workout as part of a proper, controlled weight loss program, but this has to be allied to a good calorie-controlled, nutritionally-balanced diet. Most forms of moderate exercise on their own will simply not make much impact on the body's fat deposits if you continue to eat in a way that put that fat on in the first place.

Myth 3 - You can target a specific part of the body to reduce fat from. It just doesn't work. It is always best to concentrate on whole body exercise and use this in conjunction with a proper diet that addresses your daily nutritional needs and cuts out the stuff that leads to fat reserves being built up.

As mentioned above, a proper exercise regime should certainly be a part of any weight loss program. The very best form of exercise you can do is weightlifting. Why? Because when you lift weights you not only burn fat during the exercise itself, the fat burning also continues after the workout, giving you a double benefit.




Alan writes on a variety of subjects and has been a guest author on a variety of Websites and blogs. Check out his latest Website at http://www.maclarenstroller.shopforitwww.com which has the latest information and advice about Maclaren stroller.




Sunday, November 4, 2012

Aerobic Exercise - Best Aerobic Exercise for Beginners


Safely Perform Aerobic Workouts

Aerobic exercising is a fabulous way to get your heart rate climbing. Aerobics can help to keep your heart healthy, as well as to build your endurance, promoting effective body weight loss. However, unsafe exercising can result in injuries. Make sure that your workout is a rewarding experience by following the safety tips included in this article.

The first and most important safety tip concerns your dress while exercising. Since aerobic exercising involves moving around rapidly, having good shoes are very important. Excess wear and tear on shoes or loose laces can promote loss of traction and falls. Other clothing items which are especially heavy or very tight may result in excessive overheating. Clothing must allow the exerciser to release heat and to move freely during workouts. Loose clothing can also interfere with successful workouts.

Working out at home is another area of concern. The exercise area must be large enough to avoid injuries from bumping into any items, especially sharp items, walls and corners. Wet floors can ruin your day causing slipping and falling. Make sure to keep small children and pets at a safe distance from the exercise area.

All exercise equipment must have proper maintenance to avoid the dangers of malfunctions during operation. Cleanliness is another important part of a safe home environment. Nasty viruses and bacteria are possible due to sweating and breathing in a dirty area. Disinfect equipment as often as is necessary.

Another safety tip is to exercise at your own rate. Of course, you must exercise at the greatest intensity to get the most benefit from the exercises. However, overworking yourself can lead to cramping or to pulling your muscles, or other overworking stress and strain injuries.

A trainer or your own doctor can explain the basics of safe exercising. Your workout should begin with a warming period and end with a cooling period. Using the proper exercises for your particular body, gender, and age are important. The workout should get you to feel great, without creating any injury to your body.

Keeping yourself safe is the best tip of all. When you have an injury, you are out of action, possibly for an extended period of time, and all training advantages are lost to you. Health and safety go hand in hand, so take all the possible safety precautions whether you choose to workout at home or at the gym.




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Best and Simple Exercises for Easy Weight Loss


There are plenty of options available around us for losing weight; however, a well-balanced healthy diet and regular exercise have no alternative. In most of the cases, exercises are suggested by health practitioners, not only if you are obese, but also if you want to stay fit and active. There are various weight loss supplements and various unique methods of losing weight present in the market. However, most prevalently people depend on weight loss exercises for losing their weight fastest and effective way.

Since ages, various researches had been conducted to ensure and establish the integral relationship between weight loss and exercises. There are various sorts of weight loss exercises that an individual may opt in according to their own preference and capacity. But if you are serious about initiating your exercise module, it is highly recommended that you should consult your doctor first. If he consents, you may care remembering few useful tips prior initiating the session.

Few Useful Tips

You should begin your session by measuring Body Mass Indicator (BMI) or your weight. You may keep the track of your BMI or weight in a 15 days or 1 month interval. It will help you to analyze your progress. You should maintain a daily schedule and you should also be particular about the time. It is better that you follow a specific time, either in the morning or evening, to execute your weight loss exercises. This will help you to stay focused to your goal. You should make a weekly diet plan.

If you are doing exercise, but not taking enough care of your diet, it is very unlikely that you will get any effective output. It is not always a good idea to talk to everyone that you are in weight loss planning, but you must share it to your near and dear ones so that they can help you by providing sufficient positive motivation. Motivation is crucially important for achieving your desired goal. You should set a rational and realistic goal. Conditionally, it should be short-term, say for a fortnight, to have an effective output, in practice.

Best exercise for weight loss

When you have gone through useful tips, it is the time to focus on your exercise module. You need to know which one is best to your needs. There are plenty of weight loss exercises, but the best one you will choose for you must satisfy two criterions - firstly, you will enjoy doing it and secondly, it must make you sweat to some extent. You may be creative while choosing your weight loss exercises. It may be playing with your kid for hours long, which of course help burning your extra calories.

You may also like to walk. A simple walk can do a real wonder. It in not only the easiest of the bulk, but the most effective of all weight loss exercises. You can walk any time you want and you do not need to have any special equipment for it. Walking is not only beneficial for reducing extra weight, but it also helps strengthening cardiovascular system.

Stationary cycling is considered as one of the effective weight loss exercises. It functions in a similar fashion as walking, while impacting the body metabolism rate and burning fat at a faster rate. If you have this instrument at your own home, you may enjoy it while watching movie or listening music. So you can do it even in your free time, while burning some extra calories from your body.

Aerobics are useful when you are focused losing extra pounds from your body muscles. It's a kind of rhythmic exercise, which enables you to move your body following the rhythm of the background music. It helps in boosting your muscular activities and physiological capacities.

However, it is important to do regular exercise to stay fit, but you must remember not to make yourself overstressed with it. In addition to regular exercise, healthy low calorie diet and plenty of water in addition to sufficient rest can only make the difference.




Dr John Anne is an herbal specialist with years of experience and extensive research on herbs and alternative health. If you are looking for more information, read about Weight Loss Exercises and Green Tea for Weight Loss. AyurvedicCure.com is the World's Largest Alternative Health Portal.