Health and Fitness: Exercise and Workout

Showing posts with label Exercise and Workout. Show all posts

1. Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

3. Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

4. Kefir

Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

7. Blueberries

These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

9. Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness.

13. Water

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.

The Stationary-Bike Warm-Up

You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much, says Dean Maddalone, CSCS, director of the Professional Athletic Performance Center in New York. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up). This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout, he says. "If you don't increase your heart rate or break a sweat, you're wasting your time," he says.
Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it.

Machine Leg Presses

The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise, says Maddalone. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits.
Better Moves: "Squats are probably one of the best multi-joint exercises," says Maddalone. "They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.

Smith Machine Shoulder Presses

This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down, Maddalone says. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep.
Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders.

Kettlebell Swings

It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt.
Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.

Weighted Side Bends

When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor Angeles Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says.
Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.

Hip Adduction/Abduction Machine

You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," Rowley says. "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise."
Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves.

Machine Leg Extensions

These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health."
Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.

source : http://www.fitnessmagazine.com

Diet and exercise tips that will help you eliminate hard-to-reach belly fat

Shed stomach fat fast

A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods isn’t the right—or fun—way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 25 ways to flatten your belly.

Take your gossip session on a walk

Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.

Try the Roll-Up

Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.

Make time for cardio

If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Try out Spidey moves

Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight fat with fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be pushy at restaurants

Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl’s night, order first. You'll keep yourself, and maybe even a friend or two, on track to a flatter tummy.

Do the Windshield Wiper

Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.

Clean your house

One more reason to do spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut back on the pretzels

Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry fat with The Boat Move

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add this green fruit to your diet

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in 1/4 cup servings to ward off belly fat without overdoing it.

Play catch

Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

Skip your daily soda habit

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.

Get on the wagon

That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle off your belly

Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time. For the best kayaking trips

Sprinkle seeds on your salad

Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.

Sculpt your core while you walk

As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.

Add fresh seafood to your plate

Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.

Guzzle more H20

Forget water weight: Drinking lots of water helps flush bloat that your body might be holding onto in the heat.

Stand tall while pumping iron

Stand as much as possible when doing strength training exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.

Sleep away belly fat

Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.

Tone up with tennis

After swinging a few backhands and forehands and you'll feel your abs getting tighter after just a few sets. You'll strengthen your obliques with every stroke.

Keep peanut butter in your diet

One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.

Punch your way to a flat stomach

Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.

Sculpt while you sit

While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.

Here are 4 easy steps for making the summer active, healthful, and a total blast.

Step #1: Exercise

The weather is warmer, which makes summer a great time to exercise. After all, now you won’t have to battle icy paths, crowded gyms, or freezing wind. Instead, paths and parks are open for exploring, pools are kicking into high gear, and new fitness classes are starting. It’s totally gardening season too, which can burn off a surprising number of calories. Feel free to experiment until you find a way to exercise that is fun for you!

But let’s backtrack for a minute. Why is exercise step #1 of this plan?

Well, because exercise is key to a healthy life.

regular physical activity can help you…

Increase your chances of living longer
Feel better about yourself
Decrease your chances of becoming depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight

But wait, there’s more!

In addition to helping improve your life, exercise can also help stave off the health dangers that can decrease your quality of life.

exercise can reduce your risk of…

Heart disease
High blood pressure
High cholesterol
Stroke
Type 2 diabetes

Now is the time. Take step #1 and find a fun way to get regular exercise.

Step #2: Stock up on Fruits and Veggies

June is Fresh Fruit and Vegetable Month, so what better time is there to explore the joys of fresh fruits and vegetables? Seasonal produce kicks into high gear in the summer months, so be sure to take advantage of the bounty!
One great way to pick up some new fresh fruits and vegetables is by visiting a local farmers’ market. At these markets, you can often try samples, talk with farmers about the best way to prepare new foods, and get trustworthy recommendations about new fruits and vegetables that you might like. Plus, you can get some exercise as you walk all around the market. For some tips about making the most of your visit to a farmstand or market

If there isn’t a farmers’ market near you, don’t despair! You can also get wonderful produce at most supermarkets. Just be sure to shop in season. Seasonal produce is fresher, tastier, and often much cheaper. Fresh fruits and vegetables that are in season during the summer include…

Apricots
Beets
Berries
Cantaloupe
Carrots
Corn
Dark Leafy Greens
Eggplant
Honeydew melons
Lettuce
Nectarines
Peaches
Plums
Tomatoes
Turnips
Watermelon
Zucchini

And that’s just a sampling.
Of course, the reasons to eat fresh fruits and vegetables are many and varied. “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.”, “Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.”

Step #3: Steer Clear of Empty Calories

Summer is chock-full of sodas, ice cream, potato salad, and chips with dip. Since many of these foods are loaded with empty calories (which are calories that don’t contain nutrients or anything good for you), be sure to eat them in moderation.
Watch out for SoFAS, which are solid fats and added sugars. “Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories.” Solid fats can endanger your heart health, while added sugars make managing weight more difficult.
Bear in mind that a little bit of empty calories can be just fine. The key is moderation, not deprivation. When you’re going for a treat, have it in small portions and really enjoy it. For the rest of the time, find a more healthful alternative.
Here are some ideas for healthful alternatives to summer foods that are usually full of SoFAS…

Ice cream — Replace it with sorbet or a fresh fruit granita
Soda — Replace it with unsweetened iced tea or seltzer with fresh fruit slices
Fried chicken — Grill the chicken instead
Potato chips with dip — Try dipping fresh vegetables instead
Potato salad — Roasted potatoes are a wonderful replacement
Milkshakes — Fresh fruit smoothies are just as cool and refreshing

Step #4: Stay Hydrated!

Summer can get pretty hot.

Yeah, that’s kind of a no-brainer, but it bears mentioning anyway. Hydration is especially important in the hot summer months, even more so if you’re going to be active and exercising.
So how much water do you need? “Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.”
Water is a great tool for hydration. If you choose to go with a sport drink instead, check the Nutrition Facts first. How much added sugar is in a bottle? Are there empty calories? What nutrients are in the drink?
Often, it’s best just to stick with water.
If you want a hydrating treat with a flavor boost, try refrigerator tea. It’s inexpensive and delicious. Start by buying some decaffeinated tea bags in bulk. This often works out to $.08 per tea bag! Then take 3 of those bags and brew a big pot of tea — about a half gallon of water. Once the teabags have steeped, add fresh fruit slices and stick the whole thing in the fridge. Boom! You have a huge amount of calorie-free and totally delicious tea, available for far less than the cost of an equivalent amount of soda.
So there you have it. A 4-step plan for summer. Try it today!

source : http://foodandhealth.com

Can you lose weight without exercise or does a healthy diet always have to be combined with exercise 3-5 times a week to lose excess weight?

Taking control over weight issues and to start the long journey to lose excess fat and to live a healthier life is hard. It is difficult to know where to start and the thought of changing your life and your habits from the ground up is simply overwhelming.

Unfortunately there are no shortcuts when it comes to losing weight in a controlled and natural way.
The examples of people failing with diet pills and actually gaining more weight than they had before are many and the promises made by the diet companies are not met. Even if you did succeed to lose weight with diet pills you still need to make important changes to your diet and exercise habits to make the results stick.

There is Only One You

Everybody is capable of getting healthier and more fit. It is just a matter of taking the first small steps and stick to your diet and exercise plan. It is your commitment and mental strength that dictates if you will succeed.

The diet and exercise plans are different for different people. For people who are obese the path to getting into shape is long and will demand more of you, both in terms of changing habits but also your mental strength. The reward however is that much greater when you finally reach your goals. You will increase your life several years and be able to do things you haven't been able to do before. The answer to the question "Can You Lose Weight Without Exercise" depends on where you begin.

Are You Obese?

If you're overweight and having a hard time walking a longer distance or taking the stairs without catching your breath you need to introduce exercise slowly into your life. For people in this situation it is important to get started losing some of the excess weight first before doing anything else. The best way for you to do this and to be in a better position to exercise is to set up a meal plan that will help you change your diet. Cut out all visits to the fast food restaurants and start to cook your own healthy meals. That is what you need to do as soon as you possibly can.

It will be hard to change everything at once, therefore, take one step at a time and make one simple change every day. Cut something bad out of your diet and bring something healthy into your diet - every day.

When you have a lot of weight to lose you'll find that changing your diet will get you a very long way. By thinking carefully about what you eat and plan for your meals beforehand with the help of a meal plan will make a lot of the weight come right off. At least enough so you can go on to the next step, which is to introduce exercise.

Start with walking, cycling or swimming. These exercise forms are easy on your body yet very effective. As soon as you feel you're able to move more freely you should start combining your new diet with exercise a few times a week.

Also remember that any kind of exercise is good for you. Take a 15 minute walk during your lunch break, play with your kids and take the stairs instead of the elevator. These are things you can do every day!

Take the time today to plan for the week to come, change starts now and not tomorrow!

The Fairly Fit Guy

If you were fit before but have added a few pounds the past years the strategy is a bit different. You should already have control over what you eat. Maybe you need to remove some foods from your diet and add healthier alternatives. When doing so, start to plan your meals to include foods that increase metabolism, avoid fast food and reduce the amount of carbohydrates you eat (e.g. bread and pasta). Just eating healthy will not get you where you want to be. It means that you have to start setting up an exercise routine for yourself. Depending on your goal you need to choose the type of exercise that works for you.

If you have a job, kids and wife, time is a limited resource. This fact does not have to stand in your way. By creating workout routines you can do from home, instead of having to go to the gym, you will get exercises that are time efficient.

With a few cheap tools such as a jump rope and kettle bells you can set up your own home gym. This has worked great for me and other people with the same time limitations in their lives that you perhaps have.

If you don't want to go out and buy equipment, using your own body weight will do just fine. There are many cross fit exercises you can do where you only use your body, no equipment required. It is surprising how efficient this type of training is. Examples include squats, push-ups, sit-ups, interval running, hill running and triceps dips.

The best workout is the workout you do, so get to it and find your favourite exercises today!

In conclusion

The question if you can lose weight without exercise is a matter of who you are, how far you've come and how big your weight problem is. There's no problem that is too big. However, there are different ways to go about the issues you're facing. If you're obese, start with a change in your diet, and do it today. If you're already pretty fit you should continue to eat well and step up your game by planning for how to get more exercise into your life.

Go from out-of-shape to in-shape by signing up for the FREE 8 episode email series.

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

We have all ended up looking for the best workout program before. It's tough enough to get encouraged to train without needing to search through a variety of books and magazines that all seem to say something different. What makes matters worse is that since most sites, magazines, and gurus are selling something how can we know what works?

The following are my own 5 top strategies for finding the best workout program that should be right for you.

1 - Decide what your precise targets are. For some women and men they wish to discover how to drop some weight, other people what to know exactly how to build muscle mass, and other individuals simply want to feel healthier. Not everyone would like to be a bodybuilder so get crystal clear on what you look for out of a training system. You have to locate the best workout program for you that will get you the rewards you desire.

2 - Do a bit of research. Exercise routines have come a long way and they've cut through some of the confusion and stress. I did my own personal investigating on the net for a fitness routine and found the best two that are developing results at the moment, however, these are not designed for bodybuilding. I hunted on websites such as Amazon.com inside their best sellers area under exercise to see the absolute best fitness programs. The most beneficial thing of this technique is that you may browse all of the critiques and see exactly how many consumers attained legitimate results as a result of every system, the majority of review articles on Amazon are extremely candid. Awesome source of information.

3 - Slash through the media hype. The large majority of websites are hoping to sell the program so it is hard to trust if it certainly delivers. The best workout programs will need to have an array of everyday people not from their TV commercials who have used it and reached notable improvements. Google the title of the training program and look at what shows up on Google images. If you identify a lot of shots from normal people this is a smart indicator that it probably gets results.

4 - Get entirely committed. Half of the burden is selecting the best workout program, however that makes no difference if you aren't gonna follow through. Your own degree of dedication is as fundamental or maybe more than finding out the right workout routine. You took the energy to come this far and get well-informed and that is certainly great, however in order to transform your fitness and your body you're going to really need to get fully committed.

5 - Carry out the whole plan. Routines usually generate the very best improvements over time. Meaning the folks who get started with a fitness program and subsequently do not honestly follow through will lose out on the best advantages which come right at the end. If it is a Ninety day routine then don't assess it until day Ninety one. I mean it, that is definitely one of the biggest challenges. The people which produced the exercise routine placed energy and time into creating a product that obtains returns. In order to prove them true or a liar wait until you have done it 100%.

Consequently there you have it, fully understand your objectives, perform the basic research, slice through the marketing, get determined, and carry out the whole entire routine. Every factor really adds value to the subsequent step to ensure you receive the best from your workout program undertaking. You should not cheat your self, never defraud your course, and do not wait until the future to begin. Keep in mind, speak with your healthcare professional before you start any physical exercise programs.

To see what I found when I did my research for a workout program click my link and let me know what has worked for you. Thanks

My name is Ross Quintana and I have been involved in fitness for over 20 years. I have worked for companies like GNC selling nutritional products and also I have worked for fitness gyms. Over the years I have been able to read countless books and magazines and see real results of various workout methods and nutritional supplements and I have seen what works and what doesn't and I am happy to share my knowledge with you to help you cut through the hype.

For more information visit our website http://aworkoutprogram.com

I look forward to talking with you.

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

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Weight Loss Programs that Work

In my experience the only weight loss programs that work, are the ones that combine a proper diet, with diet supplements and of course exercise. Unfortunately there is no magic pill that actually strips your body of those excess pounds and flabby areas around your midsection. So if you are looking for weight loss programs that work, you are going to have to increase your level of physical activity. The magic number is a minimum of 30 minutes, 3 or 4 times a week, however I feel that number should be a minimum of 45 minutes to an hour, 3-5 times a week. A good routine can include walking, running, group fitness classes, sports or even working out in a gym.

***** NOTE ****** If you are going to use a gym spend a little money and have a personal trainer set you up with a program and monitor and track your progress. It will be well worth it.

Weight loss programs that work also include a dietary factor, where depending on your goals or what your objective is you can create a diet that will help you reach that goal. For example a high protein and low carbohydrate diet if you are looking to lose weight and gain muscle. Diets are not my area of expertise however there is an unlimited number of sources of information on this subject on the internet and there are thousands of books on this subject. Weight loss programs have to include a diet of some sort or else we would all have beach bodies while super sizing our fast food meals!!!

*****NOTE**** Consult a nutrition specialist for help with your diet, and always consult your physician before starting an exercise program.

Finally, weight loss programs must also include some sort of supplement that will help speed up the process. I personally like to use natural products like: Raspberry Ketones, Green Coffee Bean Extract, Garcinia Cambogia and African Mango Extract. The market is literally flooded with such products, so do your due diligence before purchasing. Make sure the product you are choosing is the right one for your desired effect. I personally like to get the most bang for my buck, therefore I pay extra attention the strength (aka amount of supplement per capsule) and the number of capsules per container.

Weight loss programs that work are out there and I wish you luck in your search. Hard work and determination combined with a weight loss program will help you reach your goals.

Click here for more information on dietary supplements http://shop.healthyoptionstoronto.com/

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A very easy tip for diabetics to remember is exercise will cause your body to process glucose a lot faster and automatically lower blood sugar. The more intense the exercise, the faster your body will use glucose. It is always important to understand the differences in exercising with diabetes. It is also important for the individual who has diabetes to check with a physician before beginning an exercise program.

When training with a diabetic person, you must always take into consideration the dangers of injecting insulin before working out. An individual with type I diabetes who is injecting their normal amount of insulin before exercise, can pose the risk of hypoglycemia or insulin shock.

General exercise rules for type I diabetics are the following:

1) Allow adequate rest during exercise to prevent high blood pressure.

2) Use low impact exercises and avoid heavy weight lifting.

3) Always have food with a lot of carbohydrates ready.

If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, and become highly irritable. Consuming a carbohydrate snack or beverage will terminate these symptoms in a short period of time.

Before using an exercise plan, it is important for blood sugar levels to be tested. Make sure that they are between 100 and 250 milligrams. Glucose levelsshould also be tested before, during, and after exercise. During their recovery period, it is important for diabetics to consume high carbohydrates in order to prevent hypoglycemia.

Exercise will greatly benefit an individual specifically with type 2 diabetes. This is due to the positive effects on insulin sensitivity. Proper exercise and nutrition are by far the best forms of prevention for type 2 diabetics. To prevent hypoglycemia, continuously work up to more active exercises.

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Appearing at your first basic yoga session is not the most straightforward of jobs. When looking at all the amazing yoga poses you see in the media, "disheartening" is probably the word that comes to a beginning yoga student. But as a novice it is important to remind yourself the reasons why you became interested in this form of exercise. Yoga has quickly become the latest fad and because of it, yoga classes are readily available in your area.

For your first basic yoga session you will be introduced to a room full of other beginners who, like yourself, may be dubious as to why they came or if they are going to make any mistakes. Have no fear. Your yoga teacher will help assist you through each pose or asana. It is their responsibility to help assist you to extend yourself, and your postures in order to get the full worth of the yoga exercise. In a basic yoga session, the yoga poses that you go through will teach you about self awareness through a guided meditation.

The key to an excellent yoga session is to find a qualified instructor. If the instructor does not ask the students if you have any injuries or accidents, leave immediately. This is an example of an inconsiderate teacher.

You have several options available to you if you decide to take your first basic yoga session. Local gyms and community centers are an excellent place to start as many of them offer yoga classes. With the versatility of yoga, you can be sure to find a class that will suit your needs. Remember that yoga is about bringing together the mind, body and spirit in an open and safe environment. Through taking yoga, you will notice a better awareness of your body and your environment.

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