Honest Weight Loss Tips

There is only one way to look at weight loss. It is hard. Whether you are three hundred pounds over-weight or only five, shedding that extra weight is tough work and for most people, ends up discouraging them so much that they give up. The bottom line if you are wondering how to lose weight is calories in versus calories out. No matter what anyone tells you, you can lose weight by simply restricting calories to a number that is fewer than the number you are taking in. If you do no intentional exercise in a day you probably have a basal metabolism (basal means: resting) anywhere between 2000 to 2900 calories a day. The low number is geared toward women in general and the high number toward men. It is just physiology. Men burn more calories for doing nothing (that might be why we are so lazy?).

Now you might be thinking, "That sounds easy enough. I will just eat less." But to temper those thoughts, consider the fact that one-pound of fat-one pound of stored energy-equals 3500 calories. That means that if you restrict your diet to a healthy level, no less than fifteen hundred calories a day and do nothing else, you will lose a pound ever three weeks. At that rate, well, you can do the math; it would take a long time to lose any real weight. Furthermore, during your calorie restriction you would have to employ a discipline that most people do not have, after all, it is that discipline deficiency that got you to where you are (not counting hormone imbalances that effect weight gain or other health factors that you have no control over; those problems require a whole other set of tools).

If you want to lose a healthy amount of weight, three to four pounds a week you absolutely must incorporate exercise. Here is the trick though: you still need to watch caloric intake. While exercise has many benefits including, but not limited to increased basal metabolism rates, immediate calorie burning, heightened mental satisfaction and increases in discipline if you replace the calories you burned during exercise you will still not lose the weight. That is why the bottom line is calories in, calories out. Eat a balanced diet and exercise twenty minutes a day and you will gradually overcome that oversize waistline. And remember to mix it up. Weight lifting builds muscle which is a more efficient calorie burner and cardio, like running, increases heart strength which lowers blood pressure, heart rate and cholesterol, all important for keeping the metabolic furnace blazing.

Lastly, if you are like me and have a full time job, try implement these working man's weight loss tips. These tips will show you how to lose weight by making small adjustments to your daily life.

Thaya Kareeson is the founder of TweakFit, a fitness blog that aims at helping the average working person get in shape. Make sure to check out his site!

Control Blood Sugar Levels Without Medicine - 3 Simple Tips

Blood sugar levels in our body play an important role if you wish to stay healthy and free from diseases. Increased blood sugar levels leads to the disease diabetes which can cause other health hazards. Though there are several medicines that can be used to control this blood glucose levels, all these are not without side effects. So you must not go for medicines in the first place. You must follow natural strategies to keep your blood sugar level under control. There are some effective yet easy techniques which you can follow to and maintain proper glucose level.

Exercise daily

Exercise is considered to be the best solution to maintain proper blood sugar levels. You need to be regular in doing these exercises and do them with full dedication. Strenuous exercises like weight lifting are not the need of the hour. You can start with simple stretches, wailing, jogging and aerobics. These can keep you fit and also prevents increase in the blood glucose level.

Yoga for stress free life

Recent studies in the field of diabetes have revealed shocking facts that stress is also one of the elements that cause the disease. Hence you must live a stress free life which is not an easy task in this competitive world. To achieve this you must practice yoga and meditation. This can calm your mind and help you lead a stress free life.

Proper diet

Diet is also key if wish to keep your blood sugar levels under control. You must avoid eating food items that are rich in fat and refined carbohydrates. Fast foods and food items rich in cheese and butter must be avoided. Your daily diet must have lots of fruits and vegetables as these are natural sources which can keep you healthy.

Controlling blood sugar levels is an art. If you want to be an expert in it, you should know the full details in diabetic foods to eat AND diabetes foods to avoid.

Build Muscle - Discover The Secrets Of A Great Weight Lifting Plan

Since jogging, aerobics, and other forms of cardiovascular exercise began to rise in popularity, many people have neglected to add weight lifting to their exercise routine. However, some form of resistance training is necessary for health and fitness. Strength training maintains muscle and bone as a body ages, helps with fat loss, and can even protect against injuries. Thus, while cardiovascular exercise is important for heart health and endurance, some well-planned sessions in the weight room can be a great way to get started on meeting your fitness goals.

Before you start a strength training routine, make sure you know what you are doing. Doing exercises with improper form can lead to injury, which will slow down your progress. If you have never lifted before, it is a good idea to ask one of your gym's trainers or an experienced friend to show you how to do each exercise in your routine. You can also find many videos online of expert lifters demonstrating proper form.

Write down the amount of resistance you use for each exercise in a workout journal. This will help you keep track of your progress over time. You will get the satisfaction of seeing those numbers increase. If you reach a plateau and can't increase weight for some time, you can adapt your routine to get past it.

Keep track of how many sets and repetitions you will do of each exercise. You should plan this out in advance, based on what your goals are, and include these numbers in your workout log.

Think about what your goals are when you are planning your workouts. The routine you choose will determine how your body responds to it. For instance, if you are lifting to gain strength, you should be doing 5-8 repetitions per set. If you are trying to increase muscle mass, 8-12 reps per set is more effective.

Warming up properly is important to preventing injury. A few minutes on a treadmill is a good way to start a workout, and you should perform a set of each exercise with fairly light weight to warm up before your heavier sets. After your workouts, passive stretching is a good way to avoid soreness and increase flexibility.

Be aware of how fast you should be lifting. You should always be in control of the weight: lower it slowly rather than dropping it. This is important for safety, and it also means that you are working your muscles throughout the entire exercise.

The effectiveness of your workouts will largely depend on how well your body can repair itself afterwards. Make sure you give yourself enough rest time after a workout. Don't work the same body parts on consecutive days. Also, make sure you get plenty of sleep and healthy food.

These tips will help you get started with your first weight training routine. By following this advice, you will make your body healthier and stronger. When you make weight lifting a part of your life, you will find that your body functions better and you are capable of more things. Strength training can give you a new level of fitness that you will notice in your day-to-day life.

I'm writing this article to help you realize how important exercise is to your overall health and physical appearance. Exercise helps with arthritis, diabetes, depression, motivation, weight loss, lowering cholesterol, flexibility and muscle definition.

If you are interested in getting into shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."

You can download my complimentary report here, http://www.personaltrainingalliance.com

Marc Ouellette is a certified personal trainer who has helped many people reach their goals by incorporating strength training, cardiovascular exercise and nutritional guidance.

How to Lose Weight by Positive Mind and Nutrition

I will commence with what I feel is the fundamentals to any fitness goal including weight loss. I believe you will feel fantastic if you abide by all of these. The foundation is to start with a healthy body which is:

Good nutrition. This includes eating three meals a day. Each meal having the correct macro nutrient balance so that you are getting carbohydrates and some good fats and proteins, I can provide an exact idea of how to eat to your metabolic type or blood type. In fact, I can also provide you information on foods that promote weight loss and foods to avoid to weight loss specific to your blood type.

It is best to eat fresh, local and organic foods containing plenty of fresh vegetables, good organic proteins and some fruit (no more than 3serves per day). It is desirable to avoid alcohol, smoking, take away, meal replacement supplements and processed food. Importantly, you should be avoiding the white poisons white sugar, white salt, white flour. These are all highly refined and as a consequence make you want to eat more (usually more bad food).

Keep a food diary and note which meals are making you feel good or make you feel hungry again quickly (usually means you have not balance the macro nutrients.

Take food with you everywhere, if you are caught without the foods from home you can trust you may be tempted to eat badly or miss a meal.

Eat most at breakfast and least in the evening when you should eat less carbs including fruits.

Hydration. It is important you are drinking only spring or filtered water. Do not drink unfiltered water, as this is full of chemicals harmful to your body. On average drink 2 to 3 litres of water per day. To assist in retention of the water, I recommend adding a pinch of Celtic sea salt to every bottle of your water.

I also recommend you filter your showers so you don't inhale vapourised chlorine and other chemicals or absorb them through your skin.

Digestion. A poor digestive system is an important factor in avoiding future joint pain for persons losing weight. Just like a swollen ankle will affect your foot in running, a swollen tummy or to put it another way, digestive problems really impact on your core activation and have ramifications on the stability impacting all surrounding hinges your joints. If you are having digestion problems such as non regular emptying of bowels (what I call pooing), excessive gas bloating or burping. These are an indicator that you need to improve your hydration and nutrition or seek to eliminate beverages or foods which are causing intolerance to your stomach. I can assist you with detecting some of your digestive problems or refer you to allied health professionals.

Well rested; this includes going to bed by 10:30 PM every night. This is because your body is designed to sleep and rest in darkness. Your body is recovering from 10 PM to 2 AM. Going to sleep well into or past this time will result in chronic physical injuries as it is deprived of its recovery time. You cannot properly catch up sleep during daytime, because sunlight hitting your skin automatically releases the hormone cortisol in your body preparing you to wake up, this disallows you to sleep property in sunlight.

Stress. In order to alleviate pain and gain normal movement, a person must be relatively stress-free. A highly stressed person will find it difficult to manage movement correctly as its body is probably concerning with more life threatening concerns and disease instead of wanting to run around the block. Stresses may come from many forms including digestive psychological environmental and physical factors. If you go over your limits of tolerance to stress it will result in harm to your body and may be reflected in sickness or an inability to exercise. This is why movement and exercise should be increased gradually to a stressed body as it can be an excessive physical stress to the body. If you would like an indication of your body stress levels please ask for my health and lifestyle questionnaire, this will give you real ways to reduce your stress levels so that you're not tipping over the limit of your stress limits.

Movement. I suggest you do movement for half an hour everyday. For many this sounds like an enormous task, however there are many opportunities for you to move throughout the day from hiring a personal trainer, walking to work, parking further away and playing with the kids or dog. A simple way to make this fun used to jot down seven activities which you like and to program them into your week as your movement objective.

I also believe that all athletes advanced or beginners should balance their movement and exercise between slow energizing and fast strengthening exercises. So all athletes should have heavy sessions such as pumping weights sessions as well as recovery sessions such as walking or yoga.

Breathing. Many people breathe shallow and only in the chest. However if you want to see how to breathe properly look at the baby and how they breathe and you will notice it's breathing into its belly and the belly moves up and down. I take the time to teach all my personal training clients how to correctly breathe. The essence of this is to breathe deeply into your diaphragm not just your chest beating in through the nose for five and then out to the mouse for five. This is both coming and meditative thinking improve your core activation. Breathing is also the body's major mechanism of detoxifying the body, so improving your breath will improve your body detoxification and can even assist with weight loss. Let me reiterate why breathing is important, because you take 20,000 breaths per day.

Tip deep breathing squats - 300 per day can help you lose weight. Why detoxification of breathing and it is a large compound movement which will increase your metabolism. Easy huh. If it is hard to count them, count them once and time the amount, then do them in a timed manner. You can also do 100 after every meal. Go on do it.

Then the fun part...

Once these fundamentals are underway, I check or do a posture, strength and flexibility assessment. As everybody has a different posture and no one has a perfect posture, this along with any weaknesses and tightness throughout the body must be known in order to individually design corrective exercises for a patient to avoid pain or injury down the track.

Importantly You need to believe you can do it. You also need many reasons to achieve your goal. I help you know why and how much you want to do this. I can help give you a stack of reasons too.

- I listen to your goals, and set targets within a realistic time frame.

- Make sure you are committed

- Review your weekly nutrition and movement log

- Start at an exercise level correct for your body stress level and progress as your cardio and strength abilities improve. This is so you get the results faster while maintaining no injuries.

I also guarantee results provided you can all the steps I tell you too like keeping your food diary and doing your movement during the week.

Fat Loss exercises

Good fat burning exercises include large muscle group (e.g. lunges and squats), compound (many muscles at once e.g. lunge and cable pull), jumping if your body is stable enough, stepping and free weights. These are just a few, but suitable exercises will be included in your program strategy depending on your levels of stress in lifestyle questionnaire, your objectives and your body and postural assessment.

My personal favorite is the dead lift.This is because:

• it uses every muscle in the body

• with good technique you can progress quickly

• there are many subtle variations to the exercise

• it is one of the king exercises

• good for backs and knees

• it is functional to daily life

• it trains your inner unit of abdominal control

• make you hungry after you train in dead lifts, so you know it has burned calories

Some other simple tips are to:

• Include your cardio after resistance training. This is because cardio (running, stepping, cycling, rowing etc) will fatigue you and consequently make your weight training technique poor.

• Commence your workouts with an exercise which will get big muscles burning such as a squat hold against the wall. The muscle burning is a quick way to deplete the carbohydrate (usually sugar in your bloodstream) in the muscles and therefore take you to the burn fat zone faster and continue to suck up your carbohydrate (blood sugars) for the next 24 hours.

• Lift heavier but reasonable weights as you will burn more calories.

• Always do a warm up set of the exercise you are about to do, even if it is with no weight at all. This will warm up the muscles you are about to use and help you avoid injury.

• Beginners to exercise should only train at 60% intensity for 4 weeks. This will give you time to build ligament and muscle strength at a sustainable pace. You are also less likely to tip your body over the stress limit, which will have if you are already highly stressed and then you also introduce vigorous exercise.

• Time in tension is important in your workout. Make sure you are starting with high repetition sets. Keep your sessions short and intense, no longer than an hour.

Barriers to success in weight loss:

• In males it can be too much estrogens and depletion of testosterone levels.

• In females body weight can fluctuate due to hormones

• In general hormone imbalance is a key factor in weight gain. Gentle exercises can regulate hormone levels, this is why I promote use of energising exercises, plus they feel great and very suitable if you are a beginner as well. A good naturopath can do hormone and adrenal tests to see if anything is wrong.

• Change in body composition, early on there may be some weight gain due to increases in muscle. This should not be of concern if you are seeing reductions in size in your body measurements.

• Attitude and paradigms that "I can't really do that; I haven't been able to before". I suggest you look in the mirror say "I like myself and I can do this". Meditate for 5 minutes every day taking deep breathes and think about how good it will feel to achieve your goal.

• Not eating quality foods and too much sugar, processed foods and high GI foods (especially in evenings). In general, poor diet won't help you lose weight even if you exercise. Your nutrition is 70% of the weight loss battle.

• Not eating to your metabolic type or not eating the right foods for you. In particular, not having the correct macro nutrient(protein, fat and carbohydrate) mix in your meal to leave you satisfied until your next meal.

• Most people are gluten and lactose intolerant. These foods if eliminated may drastically improve your well being digestion, abdominal bloating and stubborn enlarged belly.

• Not drinking enough filtered or bottled water. Do not drink tap water as it is high in toxins. Added Celtic sea salt will improve your body acceptance and retention of the water. Also, often hunger pangs are often just dehydration. So drink quality water at first sign of hunger.

• Not taking enough steps to eliminate stress levels in the body to a low to moderate level. Stress can come in many forms such as nutritional, physical, psychological, electromagnetic to name a few. Another example is not to over train in exercise, it will make you stress your body and retain fat. Aim for intense sessions of no longer than an hour and balance your program between Cardio resistance, energising and stretching exercise. A great way to relieve stress through energising exercises is to use my free calendar and click here.

• Over training in Cardio and not enough resistance training, especially for the ladies. Weight training can be fun and very varied. It will use the carbohydrates in all your muscles and help bring you into fat burning mode. The increased body muscle composition will increase your daily metabolism and help you burn more calories even while you rest.

• The opposite is true too, especially for men. Too much weights and not enough Cardio

• People having Candida, fungus and parasites living in their digestive tract. This again is diagnosed by naturopaths. I can advise you on anti fungal nutrition which works to starve these bad guys out of your system, they do not like healthy bodies and nutrition. I can provide information to cure your Candida.

• Dieting and diet replacement pills/meals do not work. The best method is to find healthy foods you enjoy and can sustain eating for the rest of your life. Also adapting all the principles of healthy living mentioned in this article.

More on Nutrition and Supplements:

Apart from great organic nutrition. Try to get back to the native diet:

• No refined or denatured foods

• No foods with labels basically

• Animal protein from meat

• Fats from fish, seafood, fowl, eggs and raw milks

• Calcium and other minerals from animal fats

• High food enzyme content from raw vegetables

• Seeds nuts and grains

• Omega 6 and omega 3 fats

• Nutrient rich foods

• Bone broths

• Mineral salts such as Celtic sea salts

• I also recommend anti candida nutrition.

Other recommended supplements for weight loss are:

• Salmon or fish oils

• Garlic

• Magnesium

• Probiotics

• Pysillium husk

By Romeo Caporaso of http://www.bodyandbusinessbalance.com.au

Romeo Caporaso is a Personal trainer in Adelaide and has coached hundreds of clients to success in weight loss, stroke rehab, rehab from knees, hips and back pain or injury. He also has his own personal training studio in Newton, Adelaide, a tranquil and ideal location to help you lose weight. I can also mentor you to lose weight without a gym. He is also a leading Home gym design consultant for more information visit http://designhomegym.com/

Lose Your Weight by Weight Lifting

There are several ways to lose weight. Workouts in the gym and controlling your diet are effective methods to keep fit. If your extra kilos threaten your health, doctors may recommend surgery and medication. For most people, it is not necessary to go hospital. Here are some tips about losing your weight by lifting.

As we know, the muscle mass in your body helps to burn calories. Weight lifting help in building muscle tissue. It is a good method to lose your weight. You could build up muscle by working out with weight machines. 2-3 hours for weight training is long enough to burn your extra calories.

As well as losing extra weight, weight lifting could increase your bone density. It is also an effective method against osteoporosis in long run. Not surprisingly, you will earn slimmer look after several month's lifting training.

The number of sets matters in your weight losing process. To archive your goal, you'd better to increase the number of repetitions per set. Only in this way can you achieve the ideal weight. Once you have the shape you want, you should begin your maintenance phase. You could do your workouts by more number of sets with less repetition. As a result, the muscle mass will ensure. Your daily in-taken calories will be burnt off. That is the reason why you can keep fit.

The effect of weight lifting workout lasts for 24 hours. In order to make the best use of lifting for weight loss, you should arrange your workout timetable scientifically. Generally speaking, lifting should be followed by cardiovascular workout. You could ask your training adviser to make out a suitable plan for workouts.

In one word, weight lifting is a good way to help you out. On the other hand, you should control your diet. Muscle tissue burns calories. If you eat too much, your weight will pile up.

Information for Your Life

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The Mental Side Of Weight Loss

There is a major cultural misconception about weight loss, and that misconception says that a person's weight only matters if he or she is heavy-set or obese. This is wrong. Pretty much all of us are worried about our weight at some point or another. Part of this misconception comes from all of the media outlets that equate the image of being a toothpick to the epitome of health and beauty. This also has to do with the fact that our health consciousness is growing. Weight loss is a natural worry when you think about your health. Everyone who is wondering about how to approach weight loss should read this article because it is not enough to just go on a random diet.

Firstly, you should highly consider doing your own meal cooking. When you cook your own meals, you are far more invested in the food that you are eating and you have absolute control over the preparation process. You can choose to cook your meals using only ingredients that are natural or organic. This helps to cut down on your calorie intake. It can also help you eat a diet that is nutritionally sound. Using only natural ingredients and making your own meals is a lot better for your weight loss goals than choosing to buy and eat the foods issued by weight loss programs and diet corporations. If you haven't yet learned how to cook, ask a friend to help you out or start watching the Food Network on TV. Don't worry; learning how to cook is easier than you think!

In addition to your regular aerobic and cardio workouts, make sure that you do some strength training each day too. You're probably focused on raising your heart rate and increasing your endurance, but if you don't work on increasing your strength, your workouts will never be able to be any more intense than they are right now. Gradually increasing your workout intensity is what helps you get into shape and stay fit.

If you hit an exercise plateau you will have a harder time staying in shape and losing weight. Strength training is necessary for people who want to get healthier than they are right now. If you already do a lot of weight lifting, then you should probably focus on increasing your cardio. Most people are too focused on either strength training or cardio, but the key is to have a balance of both.

If you need help mentally getting through your workouts, here's a tip: find a distraction when you are working out. If you use a treadmill, try putting the treadmill in front of a television set or try listening to music. Try reading a book when you ride the stationary bike. Finding a distraction will keep your mind away from the work you are doing. If you have something else to think about, you will have an easier time of working out. Distractions can also help save you from boredom. It is harder to see results from working out if you get bored during the routine and start to slack off to make it go faster. If you're already good at focusing during your workouts, then keep doing what you're doing. People who have experience meditating or doing yoga usually won't need a distraction to get through their workouts.

Many people are worried about weight loss. Almost everybody thinks that they have some weight to lose. Losing weight can be perfectly healthy if you approach it the right way. If you try to use unhealthy methods to lose some pounds, you will be more likely to not lose any weight at all or to quickly gain back any weight you do lose. If you aren't sure how to go about losing weight, asking a doctor or trained healthcare professional to help you won't hurt, but sometimes people with a less formal educational background can be more helpful. Either way, don't be afraid to ask for help when you need it.

Paige is an author who really enjoys discussing health and alternative medicine topics. Lately she's been teaching people more about flax seed weight loss and providing flaxseed recipes, as well as other flax seed related information.

Tips on Abdominal Work Outs

You might start your day with many exercises like sit-ups or leg raising thinking that they would help you control your bulging belly or fat around abdomen. However, the bitter reality is that they don't burn any calories. To lose weight, you need to use some of your energy. Therefore, start practicing some abdominal exercises 2-3 times a week to tone up your stomach muscles.

Here are some tips on abdominal exercises that can help you reduce unwanted fat from around your stomach:

o Bicycle crunch exercise: It is said to be the best abs exercise. To do this, you need to lie flat on the floor with lower back touching the floor. Now, hold your head with your hands , and lift your knees to 45-degree angle. Start doing the cycling motion and slowly touch your left knee with your right elbow. Repeat it with right knee and left elbow.

o Captain's Chair Exercise: In this exercise, start with slow movements of your leg, then slowly lift your knees towards your chest and then bring it back to the start position. This exercise should be done in a slow manner when you lift your knees.

o V Sit Exercise: In this exercise, you need to be in sitting position. Lift your legs up to 45 degrees angle by contracting your abdominal muscles. Now, try and bring your arms to touch your feet as much as you can. Here, you must maintain your posture by not bending your legs. Try and hold to the V position for few seconds, and then bring it back to start slowly. After few weeks, you will realize that your waiting time in V position has increased than what you had started.

o The Basic Abs Crunch: This is a more traditional type of exercise that helps you tone up your abdominal muscles. You need to lie down on the floor bend your knees a bit while keeping your hands on the side of head. Now lift your shoulder blades by few inches. Lift your shoulders while exhaling the air from inside your body. Then, slowly come back to the start position. Repeat it few times in the beginning to almost 10 -15 times at a later stage.

Practicing these exercises can help you strengthen your abdominal muscles and tone up your body.

Jenny R. Smith is a diet control fanatic, who has lost over 70 pounds of body fat. She shares her amazing story of how she did it through her weight and diet control blog.

Find Out Why Weight Lifting Delivers Top Health Benefits

Weight lifting is not just for building muscles. You can build muscles by lifting weights, but you can also reap many other health benefits, and you do not have to build muscles, just keep them strong and healthy.

Lifting weights is an exercise, like many others that work your body, and it can help you ward off many health problems which might come in later years, by keeping your body well toned.

Using your muscles keeps them strong, and at the same time, keeps your entire body healthy. You can build bone mass by lifting weights, which may ward off osteoporosis in later years.

Another benefit is weight loss. When you do any kind of exercise you will lose body fat and at the same time, tighten and tone your muscles. By weight lifting exercises and by controlling the amount of calories that you put into your body, you can lose extra weight. Also, as you exercise you will notice that you do not get as hungry.

You will not get big muscles simply because you lift weights. If you add the right kinds of foods while you are lifting weights, you can grow bigger muscles. This is not the only reason for lifting weights, however.

As you begin to lift weights more, you will increase your metabolism. This means that you can eat more food and still retain your weight, if you do not need to lose pounds. Stress levels have been shown to be reduced by exercising, as well, which helps to keep your mental health sound.

Regular weight training has also shown to reduce the incidence of resistance to insulin, reduces high blood pressure, and slows the incidence of diabetes, heart disease, and even some kinds of cancer. The heart is a muscle, and it needs to be exercised as well as the other muscles of the body.

Bones, muscles, and tendons are the framework that holds our body together, and each of these body parts can be strengthened by weight training. Weight lifting is a very good overall body exercise, to keep your body in tip top shape. Exercising, by lifting weights, can help your body stay young, and keep you in better health for a longer period of time.

There are many people who have lifted weights and exercised their entire life, and when they reached old age, were still very active. It has been proven that the human body definitely needs exercise to keep it healthy and working right. If everyone would eat correctly, make fruits and vegetables the main part of their meal, eat smaller amounts of meat, and lift weights for exercise, we would have healthier bodies, and there would be less incidences of some of the major diseases in our society today. It takes a mind set on being healthy, and a great amount of self-control, to stay with a strict exercise or diet program for good health, but we must challenge ourselves to do so, if we truly want to be healthy.

There are many places on the Internet to research information about health, fitness, and body building, but Muscle Fitness Userreports uses reviews from real customers to show others how these products actually work, rather than how they are supposed to work.

http://www.muscle-fitness-userreports.com.

Effective Health Tips to Reduce Migraine Headaches

Headaches are common and there are times when many of us suffer from minor to severe headaches. However, when we speak about migraines, issues that are related to headache should attend to immediately.

Migraine is caused by anomalous brain activities; sometimes external social and psychological factors may work as a trigger for migraine as well. Migraine in men is slightly different from that of women's with the latter facing risks of suffering from migraines during menstruation. Hormones imbalance that surfaces during menstruation is the main cause of these migraines. It is important to following some medical tips that can help to alleviate or control the headache symptoms. These attacks are usually associated with physical symptoms such as nausea, vomiting, sensitivity to light, and sound.

There are many factors that can contribute to the causes for migraine. Do note that these factors can well be independent of the family history too. Some of these factors are excessive mental pressure, use of birth control pills in women, disturbed sleep, improper food habits, and physical stress due to over exertion. In some rare cases, certain food items may trigger migraine as well. Though migraine is not considered a serious brain disorder, it definitely can cause serious disturbance to lifestyle and impact to health. Treating migraines can be quite complex and there is no standard migraine treatment as well. However, migraines can sometimes be treated with alternative medicines. These include acupuncture therapies, herbal supplements, intake of minerals and vitamins, and antioxidant supplements such as Coenzyme Q10.

Apart from migraines, you should also take note of tension headaches as they have symptoms that are quite similar to migraines. However, it is important to know that the cause of this headache is actually quite different. Usually this type of headache is caused by hectic lifestyle patterns. Most people usually suffer from tension headache, but if it becomes chronic then it will become a concern. Treatment for headache includes alternative medicines, medications, relaxation techniques, meditation, exercise, yoga, and regulated stress levels.

Last but not least, you should also know another major type of headache known as cervicogenic headaches; also known as neck related headaches. This type of headache is caused by injury to neck and upper back muscles. The best way to treat this headache is to prevent it from happening in the first place. There are many simple tips that can help to keep this headache away. Many of these tips are focused on maintaining the right posture during working, driving, sleeping, reading, lifting weights, carrying babies, and backpacks. Paying extra precautions while doing these activities can help to prevent cervicogenic headache. It is always better to be safe than sorry. Instead of taking medication for headaches, why not avoid or prevent it from occurring in the first place? Start by avoiding the headache triggers.

IHealthNet.org is a leading online resource that offers the latest and most accurate health information and tips. Readers can read about many health topics ranging from pregnancy advice to migraine treatment. Remember, a healthy body is always a happy body. There is no way one can enjoy life in an unhealthy and problematic body. For more details, please visit http://www.ihealthnet.org

Best Weight Loss Program - 10 Effective Lifestyle Tips

With all the swarming weight loss sites over the internet, the need for true and effective best weight loss program and information has become a search endeavor. How can you determine the best weight loss program suitable for you? Is there any gauge, measure, or standard for it?

Many individuals find weight loss a chronic endeavor. For some, the shedding of pounds may seem lasting but it is just a temporary event. They do not know until they once again stand on the scale and found that they have regained the lost weight - worse, the weight regained is greater than the weight lost. On the other hand, several popular diets are found ineffective because they lack the lasting factors of what the best weight loss program truly is.

Thus, what do we need to find in a weight loss program? Here are the effective factors and strategies to consider:

Exercise. Exercise is a cliche in the fitness industry. No matter how cliched the word is but this still remains one of the genuine factors for weight loss. Recent studies have shown that it is advisable to exercise 30 minutes for 5 days in a week. Alternatively, another study has shown that 10 minutes of exercise three times a day is also effective. Thus, there is no reason for individuals to give the "no time for exercise" excuse. Always find time and discipline to exercise 4 to 5 days a week and increase your exercise intensity level every two weeks.
Train with Weights or Do Some Weight Training. Weight training helps you shed off some body fats better. Muscles burn fats. On the other hand, cardiovascular exercises are still effective for weight loss since it burns calories but muscles gained from weight training gives you the maintenance for a healthier and leaner look. It is advisable that at the minimum, you increase your weights 5% every two weeks from its current weight. For example, if you are lifting 30 kilogram weights then you must, at the minimum, lift 31.5 kilogram weights after two weeks.
Keep a record. Keep a document of your food intakes and the things that hinders you to your weight loss. This record is effective in tracking your food intake, activity, and lifestyle. In this way, you will have a better plan and idea on how to approach your weight loss goal better. However, do not be too overly conscious in taking a record. It is not good to overdo the recording responsibility or else you will lose fun in your life. Just keep some information in your long term memory and transfer them later in your log book or journal.
Stop overeating. Know the reasons and factors behind why you overeat so that you can control and ultimately stop overeating. If the primary reasons are stress and pressure, then find ways to channel your energy better. Most overeating problems are due to stress and pressure at work or family life. Learn to know the cause of your overeating and ask for psychological help if necessary.
Join a support group. Create or join a weight loss support group for you. In this way, you have people to back you up and keep you motivated for your weight loss goal. These are the people that will kick your ass when necessary to keep you in your weight loss goal. Your support group must be heterogeneous in nature. This means that you must compose your support group coming from your close friends, immediate family members, office mates, and other pivotal people in your life. In this case, there is always a person who can monitor you wherever environment you are.
Learn from the meals. Meals in fast food chains and restaurants are not normal anymore. Some, if not most, are already supersized. If you have observed the meals in all these fast food chains, hamburgers, fries, sodas, and many more are all supersized. Thus, always watch your diet. This is already a good time to apply tip # 3: keep a record. Always have a track on what you eat so that you will know what you must learn and what you must do.
Take joy in small progress. Acknowledge yourself when you have done little and consistent weight loss progresses. Do not be too harsh on yourself if you cannot shed off pounds that easily. The key here is consistently losing of unwanted body fats. On the other hand, do not be saddened for some weight gains after several exercises; it may be due to the muscles you build. Remember that muscles are heavier than fats, thus, weight gain does not necessary follow that you are getting fatter - it could be that you are getting leaner. Above all, always be honest to yourself if you really have gained some pounds due to fats or due to muscles.
Chew your food well. By chewing your food well, you eat slowly. This is because, once you have take in some food, it takes 20 minutes to signal your brain of the feelings of fullness. Thus, if you eat fast, there is a big tendency that you have taken a lot of food within 20 minutes compared to eating slowly. Aside from that, chewing your food well helps your body easily metabolize what you eat. It also prevents you from constipation and indigestion problems.
Eat fewer foods with unhealthy fats. Eat fewer foods that contain unhealthy fats like transfats, unsaturated fats, and cholesterol while eat foods that contain healthy fatty acids coming from nuts, fish oils, olive oils, almonds, and other healthy oils. Essential fatty acids contain omega 3 and omega 6 that are good for the heart that helps in promoting sound health and healthy cardiovascular performance.
Be healthy, not thin. Being thin does not necessarily mean that you are healthy. What is the worth of being thin when you look skinny and dull? Thus, focus your energy on being healthy by combining exercises, healthy foods, and balanced lifestyle all together. The absence of any of these factors may result from imbalance - unhealthiness. It is difficult to get lean muscles or gain muscles fast when an imbalance occurs.All in all, the best weight loss program does not solely rely on the different diet programs out there that you can avail, but more so, it is all about choosing the best weight loss program suitable for your body. It takes research to get to know the best weight loss exercise program for you. However, always choose the program that comes in natural and not those ones that promote expensive and easy solutions to weight loss. Never do some shortcuts in your weight loss goals or you will pay the price later. Weight loss is not just a physical problem, it is also a moral and personal problem towards one self.

Martin Edland is a lifetime health fitness and wellness advocate who shares his vast knowledge on health by educating people in his community about different health concerns and problems. His work career involves helping individuals get leaner and achieve the fit bodies they ever wanted. Currently, he is affiliated in planning for the best weight loss program ever created for busy people or people who have less time for exercise.

8 Tips to Safe Weight Lifting

When first beginning weight training, you may find a bit of post workout soreness, which is okay; and chances are, you'll also feel some tightness or achiness 24 to 48 hours after your workout. (This is often termed as Delayed Onset Muscle Soreness). The following tips are a guideline to help minimise your soreness.

1. Warm up before you lift: This may sound like common sense, but you need to warm up even before you lift a 1kg dumbbell. Your warm-up increases the temperature of your muscles, making them more pliable and less susceptible to injury. A good warm up should take around 5 to 10 minutes, depending on weight size, and can consist of walking, jogging or even stair climbing, with some added arm movements to get your arms ready for weight training. Alternatively, you can opt to use the rower, cross trainer with arm handles that exercises and warms up your whole body.

2. Start with an easy set: When you start your first set, start by performing 8 to 10 repetitions with a very light weight first, as a warm up and then gradually increase your weights. This will also help your muscles get used to the increase in weight.

3. Lighten up: By choosing a heavy weight too soon, you may lose control of the weight and drop it on yourself or someone else. It can also cause you to strain or tear your muscles resulting in serious injury.

4. Slow down the speed: Lifting weights too quickly can be a fast way to self injury. Take your time to lift each weight slowly. So take at least two seconds to lift a weight and two seconds to lower it. If you are causing any banging or clanging, then slow down even more.

5. Don't hold your breath: When you are lifting weights, your blood pressure tends to rise, which normally isn't too much of a problem. If you on the other hand, tend to hold your breath while lifting a weight, you may cause your blood pressure to rise even more, and then when it suddenly comes crashing down, you may find yourself passing out. If you suffer from a heart condition, this could put your health in serious jeopardy.

6. User the proper form: When lifting heavy weight, it may be a good idea to have someone check your form, to make sure you are not over extending your back or cocking your wrist the wrong way, as this can also lead to injury and unnecessary soreness.

7. Cool down after weights: When you've completed a fairly fast paced weight workout, include a five minute of slow aerobic exercise. The aerobic cool down will help give your pulse, blood pressure and breathing a chance to slow down. If you've been lifting weights at a slower pace, with plenty of rest in between sets, then a few minutes of stretching at the end with suffice as a cool down.

8. Rest a muscle for at least 48 hours: When you are concentrating on weight lifting on certain muscles, you don't want to exercise the same muscles two days in a row. When you lift weights, you tear apart your muscle cells and they need at least a day to repair themselves, helping them to become stronger. When this rule is ignored, weight lifting may make you weaker rather than stronger. Your muscles may also be too tired to lift weights at their peak operating level.

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6 Essential Weight Loss Tips For Elliptical Trainers

As you know, weight loss can be very difficult. Even if you do manage to lose the weight, it is very easy to put it right back on again after your diet or workout program is over. I would like to share some tips I have learned on how to lose weight and keep it off using your elliptical trainer:


Weigh Yourself Daily:

Studies show that weighing yourself every day is a huge indicator of weight loss success. It is a good idea to wake up first thing in the morning and weigh yourself before doing anything else. Your weight will fluctuate during the day, so doing this first thing every day helps to ensure that the scale is as accurate as can be. The benefit of weighing yourself every day is doing this will get you started in the right frame of mind. As you go through the day, you will find yourself making smart decisions about eating and exercise.

Have Workout Equipment at Home:

I recommend having a well-built elliptical trainer in your home. If it is somewhere where you will see it as you go about your day, you will find that it is much easier to remember to actually use it. In addition to that, every time you see it you will be reminded of your weight loss goals. You will be more careful about the decisions you make thanks to this subtle reminder.

Be Involved in a Supportive Group:

Having support is possibly one of the most important factors of successful weight loss. Ask your friends and family to support you, encourage you, and push you to succeed. Join an online support community if you have to. Avoid trying to do this alone.

Drink More Water:

It is commonly known that drinking plenty of water has numerous health benefits, including weight loss. Get a large water bottle and drink 2 or 3 bottles daily, at a minimum. To help control your appetite, you can drink a few ounces 20 minutes before mealtime.

Eat More:

More often, that is. Eating smaller portions more frequently is a very efficient way to boos the metabolism of your body, burning more calories even at rest. You will also have a more sustained level of energy throughout the day.

Exercise at Least 3 Times Per Week:

Getting moderate exercise that gets your heart pumping for about 15 minutes is a great way to burn fat without over exerting yourself or reaching burn out. Slow and steady is always better than fast, gimmicky tricks that put your health at risk. For best results, do some light cardio with an elliptical trainer 3 days per week and 2 days of light muscle-building exercises, such as push-ups, sit-ups, crunches, or light weight lifting. This will help you build lean muscle mass which will improve your metabolism.

Of course, there are a lot of other tips I could give you, but we really don't need to over complicate things. The important thing is to follow these 6 basic methods consistently, even after you've reached your target weight. This will help you to lose weight and keep it off for good.

And if you slip up and break away from this plan, don't worry. Simply get back on the horse (or elliptical trainer) and keep working at it. If you follow these steps you will see results.

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15 Clinically Proven Weight Loss Tips

Almost everyone are constantly probing for weight loss methods to reduce their pounds but their intentions of having immediate results could be merely a dream. An effective and everlasting way of losing weight can never be done instantaneously, depending on each individual. Somehow there are few tips tried and proven that may abet the progress.

Tip #1 - Envision Your Success

Visualizing can help you keep track of your goal. Once, a man visualized himself in the ideal body of a picture in a magazine every day before he went to bed. His daily visualizing indeed made wonders to him with astonishing results. It took him 3 months before he literally transformed into the body figure similar to that in the magazine. Michelangelo is undeniably true with his quote: "What I desire, I must first imagine. What I imagine, I create".

Tip #2 - Daily Journal

Penning down your food consumption every day could be the pathway to keep you reminded of your goal. A record of your daily activities, food intake and emotional sentiments may help to discover the cause to your overeating or weight gain. It may sound ridiculous but when you notice you should pen down what you eat, even the tastiest food may turn your appetite off. According to the National Weight Control Registry, most dieters practice journalling before succeeding their plan.

Advice: Make a habit of submitting your food journal at least once a day. You can also do it few times a day if you tend to forget what you eat. Then your journal will be the reference of your food intake for further analysis and feedback.

Tip #3 - Select Appropriate Food Portion

The size of your food portion could be one important key towards managing your food intake. USDA has information stating that the average sum of daily calorie consumption has soared 148 calories during the past 20 years. Statistically, this figure accounts to an additional 15 lbs. annually. Perhaps a coherent approach of using a standard size to judge the food portion will be a good idea.

Advice: Take the slow step of chewing your food longer to allow your brain to sense your stomach's fullness.

Tip #4 - Exercise

Daily exercise is the biggest contributor to restrain your appetite and burn calories. According to the National Academy of Sciences, the best recommendation is a 30-minute vigorous exercise along with an additional 30-minute of living activities daily. The Journal of American College of Nutrition revealed a study claiming that one can enjoy the benefits of 10-minute increments equivalent to 30 minutes of constant exercise.

Advice: 30 minutes of daily exercise for 5 days a week is the best workout.

Tip #5 - Select Healthy Meals

You can try out the variety of seasonings, the best cooking method or different vegetables to decide upon what is best for you before you start your diet plan. A good planning will help to avoid messy decisions and you will have an advanced supply of food to kick off towards your goal. Shopping once a week is rather significant as running out of good food will have you eating inappropriately. Containers such as jugs, bottles and a cooler will be handy to store your food within reach.

Advice: Do not allow hunger to wait. Tiny healthy snacks are better than an empty stomach. A good breakfast can help to keep your hunger under control. Besides, water is also great to help reduce your food portions.

Tip #6 - Breakfast Is Essential

Breakfast is the best day starter. As claimed by the National Weight Control Registry, breakfast is one of the fundamental keys towards permanent diet. The American Journal of Clinical Nutrition had studies revealing those who take nourishing breakfast are slimmer than those who skip breakfast.

This may be hilarious but early meals will help to maintain hormone and glucose levels and trigger your metabolism to burn more calories. Human body applies the circadian rhythm - foods eaten at different times of the day are processed differently. Fat and protein taken during breakfast will provide energy but the same foods taken during dinner will lead to weight gain.

Advice: Breakfast is a must - not taking breakfast will have you binging more lately in the day.

Tip #7 - Six Meals Daily

Frequent small portion of healthy meals will boost metabolism as food has some thermal effect. The recommended figure is six meals for men while five for women. This is never too much and it is time you put this into practice. Eating often will involve calorie burning during food absorption and breakdown.

The positive effect could be 10 times better when you dwell on frequent eating. In fact, you will be more energetic and less hungry. However the last meal should be at least an hour before you sleep. Unlike other diet plans, this way of eating will not cause deprivation. You may have difficulties dealing with consistent eating but the effect could turn out amusing.

Advice: Do not leave your stomach empty for too long. Hunger can make you prone to more food binging. Proper meals thrice a day is good to cope with your hunger.

Tip # 8 - Importance Of Protein

According to the Journal of Nutrition published by University of Illinois, having more protein in the food during weight loss can help to get rid of body fat and retain the muscle mass. The presence of L-leucine, an amino acid will provide spare muscles during weight loss thus only the fat are eliminated. Sustaining your muscles during your diet period can boost the calorie burning activity. Excess protein may cause calcium leaching from your bones, damage your kidneys so go moderately with the amount.

Advice: Try taking lean protein from beans, meat, fish and low-fat dairy products.

Tip #9 - Lose Weight

One great way to lose weight is having support from people around you. The Journal of the American Medical Association published by Brown University stated that successful dieters often have supporters around them. Perhaps you could have somebody of the same aspirations thus encouraging each other to work towards healthy eating and avoid inactivity.

Advice: Take a friendly losing weight competition to help boost your spirit towards your aim.

Tip #10 - Permanent Weight Lose

Take note, instead of losing weight, you should focus on losing fat to ensure a permanent weight loss. Losing weight will include water, muscles and fat. However, the reduction in lean muscle tissue can pull down the metabolic rate hence it is the muscles that you should maintain. With more muscles in your body, you can still lose weight even with more calorie consumption as the muscles will feed on the calories. You can lift weight or take in more protein to prevent your muscles to lose.

Advice: ForsLean, the famous diet pill content was patented for the ability to boost lean muscle tissue leading to continuous fat loss.

Tip #11 - Grains And Colorful Food

Whole grains and some colorful produce are rich in phytonutrients, complex carbohydrate yet low in calories and almost zero fat. Good sources of vitamin A, C, and K, fiber, potassium and folate are vegetables and fruits. Darker color tone will provide wealthier health benefits.

The phytonutrients in whole grains are also found to help prevent diabetes, heart disease and fight against cancer. Whole grains require longer digestion thus preventing hunger much longer. The recommended choice is foods made of 100% whole grains with diverse types of carbohydrates containing all the required minerals and vitamins.

Advice: Most products in the "Negative Calorie Foods" can aid your weight loss plan!

Tip #12 - Consume More Fiber

Fiber triggers fullness more quickly and dwell in the stomach longer than other foods hence decelerate the digestion process and sustain the full feeling. One whole grain bread serving can bring a double feeling effect compared to two white bread servings due to the richer fiber content.

Fiber also reduces fat absorption as it smoothen the digestive flow. Most white rice, sugary cereals or white bread already have the fiber removed. They will transform into glucose very soon and therefore, contribute to diabetes. With the abundance of glucose in blood, the body system will not burn fats yet begin storing them. The presence of fiber will keep sugar level in the blood.

Advice: Glucomannan is one of the cheapest fiber supplements to aid weight loss and maintain healthy weight as it can expand the stomach and absorb fats. It will remove the fats from the body and prevent fat digestion. It also takes up spaces in the stomach and sustains the fullness feel. Your body will then turn to fat storage for energy source. Dieters Cheaters Caps is the most popular Glucomannan supplement at a price of $0.52 a serving.

Tip #13 - Drink Plenty Of Water

Water is called the World's Cheapest Appetite Suppressant. Half the amount of your body weight is the quantity of water you should drink in a day so drink to be slim!

Tip #14 - Cheat Meals.

Sporadic treat food can help prevent deprivation. Depriving may lead to binging so a "Free Day" will help motivate you towards your goal. This is also a good way to avoid your body from switching to starvation mode - a possible occurrence after constant calorie control. However, keep your treats and cheats during the "Free Day" in modest amount. Two or three slices of pizza are alright but certainly not the whole pizza. It is definitely okay to blew your diet occasionally but be sure to get back on track. So basically cheat meals can be one of the pathways towards weight loss.

Tip #15 - Pamper Yourself

Everybody loves reward so you can certainly pamper yourself with something you like when you achieve any small goals. Rewarding yourself will enhance your confidence and higher self-esteem will avoid you from food binging. However, one important note - the reward should not be in the form of food. Shopping, spa, or movies are way better.

Our tips are based on science. These tips will hopefully help you successfully lose weight. By making changes in your lifestyle and eating habits you will be rewarded with life-long results.

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Lose Weight - How to Lose Weight and Stay Fit

Diets come and go out fashion, but there will still be need for more. Ever since the advent of obesity, weight loss programs have been in vogue, only the ways have now changed. So below we are going to go through tips on how to lose weight and stay fit.

Nowadays a lot of emphasis is being given to the various machines that are out there in markets nowadays. Now you could either join a gym or bring some of the machines at home. The choice is yours but whatever it is, these machines work wonders in keeping you fit and of course helping you with weight loss. You can target various parts of your body with different machines, so start using them form today. I'll tell you about some of these exercising machines which are great for you to lose tremendous weight.

1. For improving your overall health especially heart and of course to lose weight, cardio exercise machines are the widely used all around the world. What they do is that they increase your heart rate to a safe extent which is in fact good for it. Treadmills, elliptical trainers, stationary bikes, and stair climbers are all but various examples of this wonderful exercising piece of equipment. With equipment like a display screen and number of kilometers or miles that you have covered, you can be sure that your workout is being monitored and you feel in control of your own weight loss program. Some modern ones have also started to display the calories that you have managed to shed in the process of workout.

2. Free weights, weight machines, and other types of machines are all examples of the various strength training machines that are now available in the market or can be found in a gym. Free weights are of various sizes and shapes. Round weights can be attached at the end of certain barbells and then there are handheld barbells and medicine balls. So a lot more variety can be found out as far as these machines are concerned.

3. Then there are some weight machines, specially designed to trigger quick fat loss. These usually have a stack of weights attached to a pulley which has to be lifted by pulling or pushing some parts of the machine. The best things about these friendly machines are that you just have to fiddle with the amount of weight that you have to be trained for and then you don't necessarily have to lift heavy weights.

4. Chin up bars (targets the biceps and triceps), crunch machines (exercises the abdominals), elastic bands, etc. are some of those machines which really do not require you to carry extremely heavy weights but are equally effective in having an effect over weight loss.

Now exercise and diet, both are inevitably linked when it comes to effective weight loss. But the fact that should be taken care of by you is that a good balance of both of these should be decided upon to make maximum weight loss possible. You must have really understood a lot about how to lose weight and stay fit.

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