Uncommon Body

Top 7 Ways To Improve Your Workout

2008-02-12T09:38:00.000-08:00

Everybody wants to spend their time effectively. Spending a lot of time in a gym could not be so effectively as you want to. Here are small tips which will improve your gym workouts:

Limit your workouts to 40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. It’s better to work out at a higher intensity for a shorter amount of time. If you still think that you need a lot of workouts split them. Go to the gym 5 days a week.
Water. Be sure to drink a lot of water throughout the day. It takes a couple of hours for your body to absorb it, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction. Making exercises slow really give much more effect.
Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception. So your set could looks like a stairs.
Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. Or even change routines every week. For cardio, it’s best to cross train rather than, say, to run every time.
Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.

7 Ways to Build the Exercise Habit

2008-02-08T12:18:00.000-08:00

You’ve probably tried it several times. You’re fed up with your skinny look or overweight body. You decide to finally do something about it. So you take a gym membership. Some friends decide to join you. After a few weeks however, your friends don’t show up anymore. Then you end up alone. And eventually you quit.

Yeah I know, this happens all the time. I’ve seen it over and over again. I know what you’re thinking. How come some people can stick with it and others not? What is their secret?

I’ll first tell you what it is not: it’s not discipline, it’s not willpower. Discipline and willpower only work in the short-term.

What works in the long-term is making exercise a habit. That’s their secret. And that’s what this post is about — 7 ways to build the exercise habit.

Set your Goal.

What do you want to achieve?
Bigger muscles?
Less fat?
More strength?
More speed?

Exercising can be used for several means. Before you take a gym membership, start by setting a definite goal. What is it that you want?

Don’t try to achieve more than 1 thing at a time. Start with one goal. Once you have attained it, you can work towards a second goal.
Set a Deadline.

Set a date by which you will reach your goal. Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day.A good place would be on your nightstand. Look at it on waking up and before going to bed. This will act as a constant reminder of your goal.
Make a Plan.

Once you have set your goal, you must back it up with a plan.
Which exercises will you perform?
How many sets and reps will you do?
How many times a week will you go the gym?
Your time is precious. Any minute in the gym must bring you closer towards the achievement of your goal. So choose a solid training program. If you’re a total beginner to strength training, read Starting Strength. It’s the best place to start.
Exercise First Thing in the Morning.

When you’ve just had a tough day at work, it can be hard to train for another hour at the gym. A solution is to exercise first thing in the morning:
Wake up early
Eat breakfast
Prepare the stuff you need for work
Go to the gym
One hour later, you’re another step closer towards the achievement of your goal. And you have your whole day to do whatever you need to do.
Stick to your Plan.

This is something I experienced on numerous occasions. The days you don’t feel like exercising, are often your best days. Maybe it’s the mind-body connection: the body says no, but the mind says go. Thus the body eventually says go too. I don’t know.
Whatever it is, when it’s the day to train, it’s the day to train. Make no excuses, go the gym. If you don’t feel 100% healthy, still go the gym, but train at a lower intensity. The fact that you’ve been there, is more important than the quality of your training. And as I wrote above, sometimes it can turn out into one of your most productive workouts.

The more you exercise, the more you build the habit. Stick to your plan.
Train With Someone Who Has The Exercise Habit.

If you’re training partner quits, you’ll probably end up quitting too. But if your training partner hangs on, you’ll take it as a challenge.

Next time you go the gym, look around you. Look at the people who exercise. Find someone who is serious with his training. Take the initiative: ask him if you can train with him. If you choose the right person, he’ll accept your request. Most people know that getting into exercising is not easy, they know because they’ve been there.

A good training partner will motivate you & help you achieve your goal. If not, keep on looking.
Be confident.
You can achieve whatever you want, if you believe that you can do it. Having a clear goal and a plan will already arm you with self-confidence.

Know that it will take 30 days to build the exercise habit. During the first 30 days you’ll need to push yourself to the gym. After 30 days it will become easier: the habits starts to take over, pushing you the gym.

Write this next to your goal and deadline: “If they can do it, I can do it”

10 Great Tips To Feel More Energized

2008-02-07T12:21:00.000-08:00

A lot of people complain that they feel tired right after the day begins. Thats could happen because of different things but there are small tips follow which everybody could feels much more energized:

Have breakfast... even if you don't feel hungry. You'll be a lot perkier: Studies show that people who eat breakfast feel better both mentally and physically than those who skip their morning meal. British researchers at Cardiff University even found that spooning up a bowl of breakfast cereal every morning is associated with lower levels of the stress hormone cortisol.
Stay hydrated. Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. Also, ample fluids keep energy-fueling nutrients flowing throughout the body, says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. To gauge your hydration, Clark recommends monitoring how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color. Tip: Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.
Watch caffeine intake after noon. Typically, consuming a moderate amount of caffeine — 200 to 300 mg, the amount found in two to three cups of coffee — can make you more energetic and alert in the hours following, says Anthony L. Komaroff, M.D., a professor of medicine at Harvard Medical School. But when caffeine is consumed in large quantities — or anytime in the afternoon or evening — the quality of your sleep that night can take a nosedive, leaving you with heavy eyelids the next day. One caution for those who are highly sensitive to caffeine: Although switching to a decaf latte in the afternoon sounds like the answer, researchers at the University of Florida found that out of 22 decaffeinated coffee beverages tested, all but one contained some caffeine.
Splash some water on your face or take a shower when you're feeling burned-out. Some 55 percent of study participants reported using these types of "water therapy" to successfully increase their energy, according to findings in the Journal of Personality and Social Psychology. Apparently, a little H ₂ O refresher can instantly help take the edge off when you're feeling overwhelmed
Take belly breaths. When we're under stress, we're prone to take "chest breaths" — short, shallow ones, says Domar. Chest breathing brings less air into the lungs and reduces the supply of energizing oxygen to the body and brain, leaving you physically and mentally drained. The goal is deep, diaphragmatic breathing — like that of a sleeping infant: When you breathe in, your belly should round and fill like a balloon; on an exhale, your belly should slowly deflate. Of course, remembering to practice deep breathing isn't the first thing on your mind when you're under the gun, so as a visual reminder, try posting a tranquil picture (such as a pool of water or your kids smiling) with the word "breathe" next to your computer, or anywhere you tend to feel on edge.
Cut back on TV and computer time after 8 p.m. If you're already a night owl (you go to bed late and sleep in on weekends), the bright light emitted from television and computer screens can make falling asleep at a decent hour even harder. The reason: Light suppresses the production of melatonin, a hormone secreted at sunset that tells the brain that it's nighttime, explains John Herman, Ph.D., director of the training program in sleep medicine at the University of Texas Southwestern Medical School at Dallas. And when melatonin levels are low, your brain is fooled into thinking that it's still daytime — and remains raring to go. Whenever possible, wait until the next morning to tune in and/or log on. If you must use light-emitting technology at night, try to turn it off an hour or two before hitting the sack.
Give your pet his own separate sleeping space. At night, pets snore, jiggle their tags, move around a lot, and even hog the covers and bed space. It's no wonder that 53 percent of pet owners who sleep with their pets in the bedroom have some type of disrupted sleep every night, according to a study from the Mayo Clinic Sleep Disorders Center in Rochester, MN. Consider relocating your furry friend's sleeping quarters to another area, even if it's just his own bed in your bedroom.
Lower the thermostat. For a good night's sleep, make sure your room is comfortably cool — enough so that you need a light blanket. This ensures that your environment is in sync with your body's internal temperature, which naturally drops during the night, according to the National Sleep Foundation. Studies suggest the ideal sleeping temperature is between 54 and 75 degrees; anything cooler or warmer may cause you to wake up.
Skip the nightcap. Alcohol depresses the nervous system — the system of cells, tissues, nerves, and organs that controls the body's responses to internal and external stimuli. So while sipping a glass of wine before bed may help you nod off, the sedative effects wear off as your body metabolizes the alcohol, which may cause you to wake up in the middle of the night and have trouble falling back to sleep. Alcohol has also been shown to interfere with the body's natural 24-hour biorhythms, causing blood pressure to rise and heart rate to race at night when it's normally calm and relaxed. You don't have to give up that evening cocktail entirely to achieve sound sleep — just try to avoid alcohol within two to three hours of bedtime.
Write down your worries. During the day, jot down any stressors that are weighing on you, says Carden. Then, do some mental problem-solving before your head hits the pillow — or, if you're falling short on solutions, tuck your list away and resolve to brainstorm ideas during your morning shower or commute to work. Just knowing you've established a plan for tackling your to-do's will make you feel like you've made some progress, allowing you to relax, drift off — and wake up the next morning ready to take on the day.

What happens when you stay awake for 11 days straight

2008-02-07T12:03:00.000-08:00

What would happen if you stay awake, say, oh for 11 days straight? Would you suffer brain damage or even die? Here’s the story of a high school stunt that turned into a real scientific research into sleep deprivation from Alex Boese’s Elephants on Acid and Other Bizarre Experiments.

On the first day, Randy Gardner woke at six A.M. feeling alert and ready to go. By day
two he had begun to drag, experiencing a fuzzy-headed lack of focus. When handed series of objects, he struggled to recognize them by touch alone. The third day he became uncharacteristically moody, snapping at his friends. He had trouble repeating common tongue twisters such as Peter Piper picked a peck of pickled peppers. By the fourth day, the sand-clawed demons of sleep were scraping at the back of his eyeballs. He suddenly and inexplicably hallucinated that he was Paul Lowe, a large black football player for the San Diego Chargers. Gardner, in reality, was white, seventeen years old, and 130 pounds soaking wet.

Gardner, a San Diego high school student, was the subject of a self-imposed sleep-deprivation experiment. He had resolved to find out what would happen to his mind and body if he stayed awake from December 28, 1963 to January 8, 1964, a total of 264 hours - eleven days. Assisting him were two classmates, Bruce McAllister and Joe Marciano Jr. They kept him awake and tracked his condition by administering a series of tests. They planned to enter the results in the Greater San Diego High School Science Fair. But transforming the ordeal from a science fair stunt into one of the most widely cited sleep-deprivation experiments ever conducted was the arrival of Stanford researcher William C. Dement, who flew down from Palo Alto to be with Randy as soon as he heard what was going on.

Animal Study Ends in DEATH!

No one knew what Randy might experience, as more days passed, or whether he might cause himself permanent brain damage, because only a handful of sleep-deprivation trials had ever been conducted. One of the earliest studies in this field had come to an inauspicious conclusion. In 1984 1894 Russian physician Marie de Manaceine kept four puppies awake almost five days, at which point the puppies died. She reported that the research was "excessively painful," not only for the puppies but for herself as well. Apparently monitoring sleepy puppies 24/7 is hard work.

However, the few studies conducted on humans offered more hope. In 1896 doctors J. Allen Gilbert and George Patrick kept an assistant professor and two instructors awake in their lab at the University of Iowa for ninety hours. After the second night, the assistant professor hallucinated that "the floor was covered with a greasy-looking, molecular layer of rapidly moving or oscillating particles." But no long-term side effects were observed. Then, in 1959, two disc jockeys separately staged wake-a-thons to raise money for medical research. Peter Tripp of New York stayed awake for 201 hours while broadcasting from a glass booth in Times Square. Tom Rounds of Honolulu upped the ante by remaining awake 260 hours. Both Tripp and Rounds suffered hallucinations and episodes of paranoia, but after a few good nights’ sleep they seemed fully recovered. It was Rounds’s record Gardner hoped to beat, which is why he set his goal a 264 hours.

The Experiment

Meanwhile, Gardner valiantly pressed onward, struggling to stay awake. Nights were the hardest. If he lay down for a second, he was out like a light. So his high school friends and Dr. Dement kept him active by cruising in the car, taking trips down to the donut shop, blasting music, and playing marathon games of basketball and pinball. Whenever Gardner went to the bathroom, they made him talk through the door to confirm he wasn’t dozing off. The one thing they didn’t do was give him any drugs. Not even caffeine.

As more days passed, Gardner’s speech began to slur, he had trouble focusing his eyes, he frequently grew dizzy, he had trouble remembering what he said from one minute to the next, and he was plagued by more hallucinations. One time he saw a wall dissolve in front of him and become a vision of a forest path.

To make sure he wasn’t causing himself brain damage or otherwise injuring his health, his parents insisted he get regular checkups at the naval hospital in Balboa Park - the family’s health-care provider since his father served in the military. The doctors at the hospital found nothing physically wrong with him, though he did sporadically appear confused
and disoriented.

A New World Record!

Finally, at two A.M. on January 8, Gardner broke Rounds’s record. A small crowd of doctors, parents, and classmates gathered to celebrate the event. They cheered wildly, and Gardner, busy taking calls from newsmen, responded with a V-for-victory sign. Four hours later, he was whisked away to the naval hospital where, after receiving a brief neurological checkup, he fell into deep sleep. He woke fourteen hours and forty minutes later, feeling alert and refreshed.

Gardner’s world record didn’t last long. A mere two weeks later, papers reported that Jim Thomas, a student at Fresno State College, managed to stay awake 266.5 hours. The Guinness Book of World Records subsequently recorded that in April 1977 Maureen Weston, of Petersborough, Cambridgeshire, went 449 hours without sleep while participating in a rocking chair marathon. However, Gardner’s feat remained the most well-remembered sleep-deprivation trial. To this day, no on knows the maximum amount of time a human can stay awake.

As of 2007, Gardner remains alive and well, having suffered no long-term ill effects from his experience. Despite sleep deprivation being the source of his fifteen minutes of fame, he insists he’s really not the type to pull an all-nighter and says he’s maintained a sensible sleep schedule since his youthful stunt. He does admit to lying awake some nights, but attributes this to age, not a desire to beat his old record.

Ross J. (1965) "Neurological Findings After Prolonged Sleep Deprivation." Archives of Neurology 12:399-403.

Crazy Bench Press of 715 lbs Without Eqipment

2008-02-03T04:08:00.000-08:00

Scot Mendelson holds a world record in raw bench press, with a lift of 715 lbs (324.3 kg). He also was the first guy who lifted above 1000 pound but now this record holds Ryan Kennelly. He is 39 years old. Nowadays he own a fitness studio and going to lift 1100 some time in future. Here is a video of making his world record:

Also, checkout Ryan Kennellie's 1050 bench press.

1050lbs To Become Bench Press King

2008-02-03T03:48:00.001-08:00

Ukranian guy, Ryan Kennelly, become a bench press world records men by lifting 1050 lbs (476.3 kg) of total weight. He beats his own world record of 1036 lbs and the previous records men was Gene Rychlak Jr Benching with 1010. Ryan weighs in at about 290 pounds. Here is the video from the tournament where he make hist new record:

Also, check out Bench press world record Without Equipment

10 Things You Never Knew About Sex

2008-02-02T14:14:00.000-08:00

The typical lovemaking session lasts around 15 minutes: roughly 10 to 12 minutes of foreplay and around 3 to 5 minutes of intercourse.
Humans aren't the only horny members of the animal kingdom doing it just for fun. Dolphins and a type of chimpanzee called the bonobo have also been observed engaging in sexual activity when they are not in their natural reproductive cycles.
While Viagra has made erectile dysfunction (affecting 10 to 12 percent of men) a household phrase, the opposite problem -- premature ejaculation -- is more common (affecting 24 to 27 percent of men). The U.S. Food and Drug Administration is currently reviewing a drug called dapoxetine as a cure for this problem.
Crank up that thermostat... orgasms may be more intense in warmer conditions. The degree of vasocongestion, reddening or darkeing of the skin known as the "sex flush," is both more common in warmer temperatures and an indication of how intense an orgasm may be.
If a woman experiences orgasm during sex, she is more likely to become pregnant, since orgasmic spasms in pelvic muscles help move sperm up the vaginal canal to the uterus.
Homosexuality is not unique to humans. Many species have been observed engaging in homosexual activity, and in fact male bats have the highest rate of homosexuality of all mammals.
On any given day 400,000,000 people around the world -- 1 in 17 of us -- will have sexual intercourse. Broken down further, 4,000 people are having sex at any given time.
Sex cures headaches. Endorphins released into our bloodstream when we have sex not only give us pleasure but also act as painkillers. Useful information to whip out the next time your partner uses a headache as a reason to say no.
Many elderly can and do have frequent sex. At age 70, 73% of males are still potent, and 30% of women 80 or older have still have sex.
70% of women would rather eat choclate than have sex.

4 Monumental Princeples Of Weight Loss

2008-02-01T14:25:00.000-08:00

Nowadays, everyone and everything promoting miraculous weight-loss formulas. Sometimes they turn to the mythic properties of fruit, like with the “Lemon Diet” or with the “Papaya Diet.” Other times they just create special nutritional plans, say the “Low-Carb Diet.” There are also the magic workouts and exercises that are supposed to reduce your belly circumference by 10 centimeters in three days – while toning your muscles….

The reality is that there are no shortcuts or easy ways to get in good shape. Sorry, but someone needed to tell you this.

Now, don’t get me wrong, you won’t not need to starve for days or perform some Spartan training activities. As long as you get conscious about what you are doing, you will see the results. Below you will find the four principles that you need to keep in mind in your weight-loss journey.

1. Forget About Diets

People that go from diet to diet never reach a stable weight, let alone a good shape. The reason is quite simple: diets are, by their very nature, temporary. You can’t expect to eat properly for two or three weeks and fix your weight problems for the rest of the year.

I know it is encouraging to read that you could lose 20 pounds in 2 weeks if you were to eat this and that. It is encouraging but not true. They might even work in the short term, but after a couple of months you will recover what you have lost.

Many of these diets are not even targeted at fat loss. They promise that you will lose weight, but the caloric cut is so drastic that you end up losing many pounds of water and muscle mass along the way, and that is not what you should be aiming for.

If diets are not the solution, what is then? Proper nutrition, and we’ll cover this on the next principle.

2. Proper Nutrition

If you want to keep your weight and fat percentage under control, you will need to learn the basics of nutrition. Once you learn them, you will be able to eat healthy throughout the year.

Buy a nutrition book on some library and read it. At the very minimum you want to know how your body works, what sources of energy it uses, what are the roles of proteins, carbohydrates, fats, minerals and vitamins.

You will need to shift your paradigm about food. Many people, especially those with weight problems, tend to see food as a source of pleasure. They eat what they like, when they want to, and in whatever proportions it might take to satiate them.

This is not the correct approach. You should see food first and foremost as something functional. You will eat because food is the fuel for your body. If you adopt this mentality, you will start eating what you need, when you need, and in the correct amount.

It might sound extreme, but even with this approach you will be able to have pleasure while eating. It is just a matter of getting used to it. Once you detox yourself from the junk food you will see that an apple can be just as tasty as a sugar-jammed apple pie.

Needless to say that if you are trying to lose weight you will need to have a caloric deficit in place. That is, you will need to eat less calories than what your body needs to keep his weight. Ideally you want to jot down some numbers and calculate how much you should be eating. There are plenty of resources online that can help you here.

3. Physical Exercise

Eating healthy and having a caloric deficit will only take you half the way. The other key factor is physical exercise.

Low intensity cardio is the corner stone of any weight loss program. That is because the higher the intensity of the exercise, the lower the amount of free fat acids in your bloodstream (free fat acids come from your stored fat through the lipolysis process, and they are burned for energy).

So far so good, but what is considered low intensity cardio? The easiest way to determine is to find your max heart rate (220 – age = max heart rate) and calculate 40% and 60% of it. That is the range you should aim for when doing low intensity cardio. Suppose you are 20 years old. This means that your max heart rate is around 200, so your range for low intensity cardio is from 80 heart beats per minute to 120 heart beats per minute.

Pragmatically speaking, what activities can you do as low intensity cardio? There are many of them, from walking to swimming and riding a bicycle; just find something that you like to do.

Start with two weekly sessions, and build your way up. The same theory goes for the duration, find what you are capable of doing in the beginning (without feeling too tired), and build your way up. It might be 10, 20 or 30 minutes, it doesn’t matter as long as you make progress along the way.

4. Discipline and Perseverance

You can start eating healthy and exercising properly, but unless you stick doing it regularly, the results won’t appear (if they do, they won’t last).

Discipline and perseverance are key here.

You could find a friend to exercise together, a mentor to guide you throughout the way, or even write down your progress day after day, like this person has done on his fat man weight loss blog. Do whatever it takes to stay on track.

That is pretty much all you need.

It won’t be easy, but very few worth things in life are easy to achieve, right?

Good luck!

Weight Loss Of 186 Kilograms Is A World Record

2008-02-01T13:19:00.000-08:00

Power of will could make a 286 kilos guy in 2003 to become 100 kilos guy! Here are photos of what he went through during the world's great weight loss:

7 Easy Tips for Better Eating Habits

2008-01-31T12:25:00.000-08:00

One of the most important things that needs your attention is what you eat and how you do it. Good eating habits are so necessary to be at your best and today we’ll look at 7 really simple techniques that you can use to improve your eating habits. Continuous practice of these habits will lead to a more energetic, fulfilling and healthy life.

Avoid eating junk. Look at your food and assess whether you are taking care of your body or ruining it.
Have watery food, like fresh salads. Drink more water. It is known to flush toxins from your body.
Don’t eat too much or too less. Stick to moderate proportions.
Eat slowly. Chew your food. Eating works like the way pills do: The more you feel it’s going to work, the more it is going to work. Always take your time and feel every bit of food that you eat. Follow it to your stomach. This would take just a few minutes of your time. Don’t tell me you’re that busy! ;)
Stick to your eating schedule. At times when I’m upto something that’s really important, I skip my meals thinking that missing it once or twice will not be a problem. But trust me, it is going to disturb your biological cycle and my advice is: never do this!
Avoid distractions while eating. I had this annoying habit of watching TV or gaping at my computer screen while eating. I thought I was being practical: I didn’t want to waste time. But soon I realized how bad it is for my body and I dumped my distractions completely. Now I feel calm and uncluttered while eating.
Avoid smoking and alcohol intake before or after food. Many smokers feel the need to smoke after meals at home, work or a restaurant. Nicotine stops hunger pains and makes your blood sugar level go up. And about alcohol, studies indicate that some of the ingested alcohol is trapped by food in the stomach causing a delay in absorption. My advice: Smoke and drink at a later time and see your appetite grow. It is much healthier that way.

Make a list of your eating habits and review them honestly. It’s good to know how well your eating is. If you come up with some more tips for better eating habits, which I’m sure you will, please share them with us in the comments section.

The REAL Death Treats To Americans

2008-01-30T12:17:00.001-08:00

Sources
(1) CNN

(2) FBI

(3) National Center for Statistics and Analysis

(4) Institue of Medicine

(5) CDC

(6) American Foundation for Suicide Prevention

(7) American Cancer Society

(8) National Academy of Sciences' Institute of Medicin

(9) Center for Disease Control (CDC), NCHS Leading Causes of Death

(10) National Cancer Institute

(11) CDC, Smoking Attributable Deaths

(12) CDC, Cigarette Smoking-Related Mortality

Top 10 Most Ridiculous Diets

2008-01-30T12:13:00.000-08:00

People will do almost anything to lose weight. While the most logical, sustainable means of doing so hasn’t really changed—eat less and exercise—every day it seems there are a host of new and outlandish methods to lose those love handles. Most of these ill-fated regimes will help you lose pounds, at least in the short term, but sometimes it’s at the expense of an organ or your sanity. While these diets are ridiculous, unsustainable, and often times dangerous, if your main goal is to lose weight, you just might find them useful. After all, extreme caloric restriction, per the Three Day or Russian Air Force diet, seems to be a tried and true method of dropping pounds. And they’ll stay off—at least until you come to your senses.

Here are a few of my favorites:

Dr. Siegal’s® Cookie Diet™
Make no mistake, you’re not going to be eating Pepperidge Farm Milanos, or Oreos, or Mrs. Fields’ White Chocolate Macadamia Nut cookies on this diet. No, you’re going to be eating the concoctions of Dr. Siegal, a physician who specializes in hypothyroidism and obesity, and who also likes to sell weight loss books and snacks. However, his proprietary hunger-controlling cookies are a diet-deceiving indulgence; they look like bricks of fiber-coated oats sweetened with prunes. Although they may make you less hungry, the doctor also advises combining them with a restricted calorie diet, which, as we all know, is the main way you’re going to lose weight. I also like how he has trademarked the term “Let’s face it: hunger wrecks diets™.” Uh, so do cookies.

The Subway Diet
Ever since I worked in a building where the women’s restroom abutted a Subway sandwich shop, I have had an almost Pavlovian reaction to thought of eating one of their subs. It reminds me of the toilet, and makes me want to gag. So although I know many people like Subway, eating them twice a day for a year, like Jared Fogel, the guy on the Subway commercials who lost 245 pounds, seems inconceivable. And it seems like I could save a whole lot of money by just making my own sandwiches, and maybe going for a jog now and again.

Cabbage Soup Diet
Mmmm … cabbage. Good on St. Patrick’s day, not so good every day. Unless you’re trying to lose up to ten pounds in a single week, then maybe cabbage doesn’t sound so bad anymore. But being light headed, weak, and suffering from decreased concentration, as some diet participants have reported, does. Not to mention the inordinate amount of flatulence you are bound to have on a cabbage laden diet. Slim, but stinky.

Slim Fast
First a Subway sandwich, then cereal, now a Slim Fast shake or food item. The basic premise is the same: replace two meals with any of the above, you lose weight, and the maker of said item makes a lot of money. That is, until you grow so bored and tired of eating the exact same thing for two meals a day you quit, and realize that—wow—there are a lot of other foods out there that cost a lot less. Say, fruits and vegetables.

The Three-Day Diet/Hot Dog Diet
These diets are similar, because both recommend eating franks for dinner. You also get to eat one cup of vanilla ice cream and one tablespoon of peanut butter in the course of this diet, as well as other strictly measured amounts of food. The result of losing ten pounds over the course of three days is due to severe calorie restriction, even if your calories are coming from precisely measured hotdogs. And after the three days? Regain.

The Apple Cider Vinegar Diet
Yummy—nothing like throwing back a few teaspoons of vinegar to get your gut prepared for a meal. Talk about an appetite suppressant. This diet relies on the premise that apple cider vinegar, taken fifteen minutes before a meal, will decrease hunger and curb the urge to nibble. There’s no real evidence that apple cider vinegar can help you lose weight, but reducing portions and exercising, like most of the proponents of this fad also tell you to do, will.

The Writing Diet
I can’t seem to figure out why we writers aren’t all size twos. Because according to Julia Cameron’s new book The Writing Diet: Write Yourself Right-Sized, we should be. The premise for this too-good-to-be-true diet is that people overeat not out of hunger, but because of emotion. By writing daily, we tap into our emotions, and put them on the page instead of in our mouths. While I can concede that having your hands on a keyboard will prevent them from grabbing a bag of Doritos, I can’t figure out how sitting on your butt is supposed to make it smaller.

And the number one most ridiculous diet …

The Atkins Diet
Don’t get me wrong: the Atkins diet can help you lose weight. I’ve tried it, and I lost weight. But man, I felt like crap. And after a week, all I could think about was eating an orange. An orange! Of all the harmless food items out there. Of course, cutting out refined sugars and nutrition-less carbs is a good thing, but not all carbs are bad for you, and the good ones fuel muscles, fill you up, and are pretty damn tasty. Not to mention that the Atkins diet isn’t a healthful lifestyle change; it’s a limiting diet that requires you to eat a lot of not so healthy foods. And chances are you won’t be able to avoid eating carbohydrates for your entire life, nor would many people want to

Blood Type Diet
According to this diet, different blood types should eat different foods. If you’re group O, you’re a hunter, and should eat meat. If you’re A, you’re a cultivator, and are best as a vegetarian. B? A nomad, eat dairy. The rare AB blood type should eat—you guessed it—a combination of the foods recommended for groups A and B. If this sounds more like the plot of a bad high school play than a diet, that’s because there’s really no evidence that your blood type has any influence on your weight or overall health. Look past the A’s, B’s and O’s, and you’ll see this a fad diet that doesn’t make much sense.

Russian Air Force Diet
This diet does not require you to stand in the bread line, but it does require you to survive on near starvation levels of food. Originally developed in the former Soviet Union to keep soldiers fit, you are allowed to put herbs, salt, pepper, vinegar, Worcestershire sauce, mustard, and ketchup on all your meals. But about those meals … breakfast is coffee only. Lunch: two eggs, a tomato. And dinner allows you to feast on a sliver of meat and a salad. Yes, you will lose weight. Yes, you will feel like you’ve enlisted. And yes, you will feel like you are back in the USSR.

The Cereal Diet
This is similar to the Subway diet in that you’re supposed to supplant two meals a day with the same thing—in this case cereal. From Special K to Raisin Bran, many cereal boxes now claim you can “lose six in two”— that is lose six pounds in two weeks. Of course, the premise is the same: when people have to measure the amount they are eating, they end up eating fewer calories, so they lose weight. And it’s not like these cereals are health food or anything. The third ingredient in Special K is sugar; it’s the second ingredient in All-Bran. And the last thing you want to be eating too much of is All-Bran—it’s not weight you’d lose, but the contents of your bowels.

Worlds Shortest Man

2008-01-29T13:21:00.000-08:00

Please welcome the world's shortest man. His name is Lin Yih-Chih (in Yü-chih). He lives in Taipei and world's shortest man is according Guinness World Records book. He is 27 inches and not so long time ago was challenged by He Pingping from Inner Mongolia. But he still holds world's shortest man title cuz He Pingping is 28.8 inches.

Top 7 Foods That Will Dig You A Grave

2008-01-15T21:41:00.000-08:00

Chicken Wings. Outside of the internet and pornography, beer and chicken wings are without question the greatest combination in the history of the universe. Often referred to as mortal man’s kryptonite, the lure of the chicken wing lies in its beautiful simplicity. Cut off chicken’s appendage, cover with breading, throw in a deep fryer, bathe in your favorite spicy flavoring, dip in ranch or dill sauce, stuff into mouth, inhale and repeat. With martinis, the common refrain is “one is not enough, and three is too many”, but with the chicken wing, I would suggest, “one is not enough, 25, eeeh, still probably not enough." The appeal may also be rooted in the primitive nature of tearing an animal’s flesh off the bone, or perhaps just being served by large-busted women clad in tight orange, ham-wallet exposing shorts. Either way, in all their deep-fried goodness, chicken wings provide an exceptional heart-stopping friend to your beer and your cardiologist.
Potatoes. Potatoes contain glycoalkaloids (solanine and chaconine), toxic compounds which are more prevalent in the wild potato varieties. Cooking at high temperatures mostly removes the toxin, although headaches, diarrhea, and cramps—and in severe cases, coma and death—can occur in rare cases. Ever wonder why we’re told to keep potatoes away from light? It’s to prevent higher concentrations of solanine. So don’t eat potatoes after they have turned green.
Blowfish (Fugu). This fish is deadly on its own, and highly regarded as a Japanese and Hong Kong delicacy. It’s poison, tetrodotoxin, is 1,200 times more potent than cyanide. Around one hundred diners die each year from it. Preparation is the key; make sure a licensed chef prepares your Fugu. Becoming a licensed Fugu chef is a long and intensive process, culminating in the chef preparing a Fugu meal and eating it himself. The most deadly parts of Fugu include the liver, muscles, ovaries, and skin.
Stuffed Crust Double-Cheeseburger Pizza. Otherwise known as the “fat-bastard special," this coronary in a cardboard box should probably come with a parental warning. “Letting your child order this pizza will probably lead to him being air-lifted out of bed on a future episode of Jerry Springer." Pizza the Hutt himself would have had a hard time choking down one of these hot and greasy pies but I guess North America had to develop something for fat people who can’t make decisions. Even bulimics won’t touch this offering because the weight gain is so rapid they don’t have time to heave it back up.
Mushrooms. Most people know that certain types of mushrooms can be deadly. The more common poisonings come from the Death Cap (often confused for the Paddy Straw mushroom), Destroying Angels, and Deadly Webcap. Death Caps alone contain over seven toxins and one bite can lead to a nasty death. Watch out for the Gyomitra, which is often confused for Morrel.
Chocolate. Chocolate contains the alkaloid theobromine, which in unusually high doses can be toxic to humans. However, it would take an unholy amount of chocolate to achieve this. But other species react much worse: dogs, parrots, horses, and cats can be killed by ingesting chocolate.
Tomato. Although the fruit itself is safe (more technically a berry), tomato plants contain glycoalkaloids, which are indeed toxic.

Top 5 Reasons To Take Naps

2006-10-26T05:31:00.000-07:00

Thomas Edison, Napoleon Bonaparte, Salvador Dali, Winston Churchill, and Presidents Kennedy and Reagan had something in common? In fact, each of them enjoyed a regular nap.

While small children typically take naps in the afternoon, our culture generally frowns upon mid-day sleep; however, many people feel a mid-afternoon slump in mood and alertness, especially after a poor night of sleep. Many believe that this slump is caused by eating a heavy lunch. However, in reality, this occurs because we were meant to have a mid-afternoon nap.

Several lines of evidence, including the universal tendency of toddlers and the elderly to nap in the afternoon and the afternoon nap of siesta cultures, have led sleep researchers to the same conclusion: nature intended that we take a nap in the middle of the day. This biological readiness to fall asleep in the mid-afternoon coincides with a slight drop in body temperature and occurs regardless of whether we eat lunch. It is present even in good sleepers who are well rested.

Here’s what you need to know about the benefits of sleep and how a power nappower nap can help you:

1. Increased Alertness And Productivity

Although many people believe that midafternoon drowsiness is caused by eating a heavy lunch, the new research shows that is not the case. The midafternoon dip in alertness and intellectual ability occurs whether or not people eat lunch, said Roger Broughton, a professor of neurology at the University of Ottawa. He said it depends purely on the time of day rather than on eating.
“It seems nature definitely intended that adults should nap in the middle of the day, perhaps to get out of the midday sun,” said William Dement, director of the Sleep Disorders Clinic and Research Center at Stanford University.
Also David Dinges, a sleep researcher at the University of Pennsylvania, found that “If you didn’t get enough sleep the night before, an afternoon nap will improve your alertness and give you a feeling of more energy, so you can take on more tasks”. Among the mental abilities sharpened by naps are the capacity to pay sustained attention to a task and to make complicated decisions.

2. Less Stress

Curling up in a sunny patch on the floor or even lying your head down on your desk for a quick snooze brings relaxation.
So find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused. Studies have shown that people who spent 30 minutes each day napping had one third less heart disease than those who didn’t nap.

3. Improved Memory And Learning

Naps aren’t just for the very young, old, and slothful. Daytime dozing may enhance a person’s capacity to learn certain tasks. That, at least, is the eye-opening implication of a new study in which college students were challenged to detect subtle changes in an image during four different test sessions on the same day.
Participants improved on the task throughout the first session, says psychologist Sara C. Mednick of Harvard University and her colleagues. The students’ speed and accuracy then leveled off during the second session. The scores of the participants who didn’t nap declined throughout the final two sessions. In contrast, volunteers who took a 30-minute nap after completing the second practice session showed no ensuing performance dips. What’s more, 1-hour nappers responded progressively faster and more accurately in the third and fourth sessions.
“Napping may protect brain circuits from overuse until those neurons can consolidate what’s been learned about a procedure,” says neuroscientist Robert Stickgold of Harvard Medical School, a coauthor of the new study.

4. Increased Coginitive Functioning

In a recent study, researchers at NASA showed that a thirty to forty-minute power nap increased cognitive faculties by approximately 40%! Tests carried out on one thousand volunteers proved that those who continued working without rest, made lower scores in intelligence tests like the IQ test.
Also Dr. Sara Mednick (scientist at the Salk Institute for Biological Studies) has found through MRIs of nappers that brain activity stays high throughout the day with a nap; without one, it declines as the day wears on.

5. Better Health

Napping in general benefits heart functioning, hormonal maintenance, and cell repair, says Dr. Sara Mednick who is at the forefront of napping research. A power nap, says Mednick, simply maximizes these benefits by getting the sleeper into and out of rejuvenative sleep as fast as possible.
Source: ririanproject.com

9 Most Easiest Weight Loss Tips

2006-10-26T05:28:00.000-07:00

Obesity is just like any other disease that needs treatment. To cure this disease one needs to lose weight. One should not feel any kind of shyness. Indeed one should seek expert guidance in order to cure this. Weight Loss Help is available at almost all health clinics and medical establishments. One can seek proper weight loss help from one's own medical adviser also. Some weight loss tips that are simple yet vital are given below:

1.Measure your hunger on the scale of ten. Start eating when your hunger has reached the mark of four and stop eating when your hunger has reached the mark of eight. As time passes the mark of seven will become the scale of ten. Again follow the same rule. This weight loss tip forms an essential part of weight loss help programme.

2.Eat slowly. It takes about 20 minutes for your brain to register that you’re full. Place your fork down between bites and swallow before taking another bite.

3.When you want to snack when you’re not truly hungry, take a walk, call a friend, or hop in the tub. This will help you distract your mind from the hunger pang.

4.Use smaller dishes to make portions look bigger.

5.Another sure-shot way that helps in weight loss is exercise. Exercise is almost a key to good health. It increases your metabolic rate and the excess fat accumulated in the body is burned up in this process. There are a number of health clubs and spas opening up everywhere. You can join any of them and lose weight in a healthy and social way.

6.If you prefer a more private way to lose weight then you can do this by either walking or running. Human body requires some kind of activity to lose weight and particularly these exercises and movements help in weight loss in a natural manner. The modern health spas offer all kinds of sophisticated equipments which stress on overall exercise and weight loss rather than concentrating on only one part of the body.

7.There are a lot of weight loss supplements that are available in the market. It is advisable to take such supplements only in proper manner and according to the instructions of a registered medical practitioner.

8.The best and the most natural ways to weight loss have always been activities like walking, jogging, swimming and playing.

9.However, some novel ways have also surfaced that help you in losing weight. One such product is Green tea. Green tea is an indirect way of losing weight. It works as an antioxidant and destroys the free radicals that are generated inside your body. The free radicals can prove to be harmful for your blood vessels. Things like selenium, beta-carotene, green tea extract, grape seed extract, Vitamins C, E, and Alpha-Lipoic Acid are helpful against them.

Follow these easy weight loss tips and lose weight in a healthy manner to your success.

Top 10 Tips To Feel Great In The Morning

2006-10-20T05:54:00.000-07:00

Does it take you forever to wake up? Do you find yourself being a zombie for the first few hours of the day? One major contributing factor is blood flow and oxygen circulation in the body after sleeping all night. With a few stretches and muscle strengthening techniques, you can get your body moving and improve how you feel every morning!

Start with some easy stretches. Bend over and touch your toes. It is good to hold a stretch for at least 10 seconds. You should push yourself to feel tension, but not pain. If you need to, you can do this sitting down as well.
Stretch each major part of your body: neck, arms, back, and legs.
Rotate your arms like a windmill one at a time, or at the same time, as it feels comfortable.
Do a few push-ups and sit-ups. You don't have to do lots; just a few to get your blood circulating.
Hold each foot behind your lower back (one at a time), which should stretch your major leg muscles.
Go to a wall and push your toes up as far as they can go against the wall. On a step, stand with just your toes on the step, with your weight pushing down. Let your feet relax and your toes will get pushed up. You should feel tension in back of your lower legs, called your calf muscles.
Once you have your blood pumping, you may feel a bit thirsty, or hungry. This is a good thing. Make sure to eat something clean and healthy. Fruits, or simple proteins work best in the morning. Eggs, cheese, yogurt, or cottage cheese are good options for morning meals. Avoid eating a large portion or heavy carbs.
Try to drink 2 glasses of water before you leave in the morning. During the day, if you can, try to drink a few bottles of water, and at the end of the day drink another 2-4 glasses with dinner, etc. This may seem like a lot at first, but your body actually does need 8-10 glasses of water to stay correctly hydrated. You may have to use the restroom more than usual when you first start. This is only temporary! As your body gets used to having all the water it needs, it will absorb into your system and your restroom visits will return to normal.
Go to bed early the night before, so you won't fall asleep in your breakfast or anything.
Sleep for at least 6 hours in a single cycle.

wikiHow.com

Top 10 Tips To Lose Weight Without Losing Mind

2006-10-17T03:18:00.000-07:00

So you have decided to lose weight. Almost all of us go through it at one point or another. But, with so many different diets, pills, advice and information, how do you go about it without going crazy? Here are some tips that worked for me and some others.

Figure out your starting point. How much weight do you want to lose? What kind of shape are you in now? What are your eating habits? Once you realize where you are starting from, you will get a better idea of what program will work best for you. If you dont exercise at all, then starting out with a two hour extreme workout, might cause you to give up early when it turns out to be too hard. If you love carbs and eat them three times a day, an Atkins diet might be too frusterating. Pick a plan that makes sence for you.
Take baby steps. Start out by making small changes to your daily life. Taking a walk after dinner, or in the morning. Light streching or yoga. Start replacing "bad" foods with good foods. Try something new. Instead of regular milk, try soy milk, hummus instead of mayo, low carb bread, veggie burgers,a different healther cereal, a new kind of fruit. There are many many food choices out there and you might be surprised at what you end up liking. Try different brands and combinations. When you start eating and treating your body better, you will be more motivated to make other changes.
Water, Water, Water. We all know how important water is to our body. It helps flush your system and makes you feel full. If "plain" water is too boring for you, try putting some lemon slices or other fruit in it, or mixing a small amount of healthy juice in it to add some flavor. Try to avoid sodas and other hidden calorie drinks.
Check calories and fat content. But dont go insane counting them. Sometimes all it takes to make a different choice is to check the label. When you see how much fat and calories are in some of your favorite food and drinks, that might just be enough it to make you look for a different option. There are some great healthier snack choices that dont always have to fruit or celery. Look around your store and, again, give something new a shot.
Don't be so hard on yourself. What happens when you do eat a piece of chocolate cake? Or really needed to give into a big mac craving? It's ok. It happens. Dont punish yourself with exercise, or by starving yourself the next day. Its ok to indulge once in a while, as long you dont find yourself induging too often.
Dont expect immediate results. You arent going to wake up in the perfect body. But you are going to feel better and be proud of yourself for taking better care of your body. Everything will fall into place and you will start to look better as long as you keep with it.
Avoid the trap of diet pills. Dont think that you can take a magic pill and your weight will melt away. You still need to eat better and exercise. Even those people that you see in all those great before and after shots in diet pill ads all did the same thing, the ate better and exercised. The pill did not and will not do all the work. It is better to avoid taking them with the hopes that they will.
Ditch the scale. Many scales are inaccurate. Weighting yourself daily or even weekly will just make you feel upset and frustered. Also, if you are working out, you might be gaining muscle and replacing fat, so you wont see to much of a change on the scale. Your best judge of how you are doing is yourself. Are your clothes fitting better or different? Are you noticing changes in your body? Use that as your guide.
Take a multivitamin. The more good things you put into your body, the more small steps you take to filling yourself with nutrients the better you will feel and look.
Take all advice with a grain of salt. Everyone is going to have some tidbit of information for you. What worked for them might not work for you. Take it all in stride and work with what is getting results for you. Trying to do everything everyone says will only cause overload.

How To Lose Weight While Eating 5 Meals a Day

2006-10-16T22:51:00.000-07:00

A lot of fad diets rely on depriving the body of food, but if you look at creatures in nature you will see that you need to eat regularly for healthy dieting.
While you need to eat regularly you need to know about portion size in relation to your body for healthy dieting and this is relationship is explained below.
Understand the concepts of regular eating and portion control and you can enjoy healthy dieting, lose weight and never feel hungry.
Let’s look at these concepts in more detail.
3 meals a day is a man made concept
If you look at healthy eating three meals a day (or less on many diets) is not ideal, you should be eating five meals a day.
Some simple examples from nature will illustrate this point.
Bears are creatures that eat huge meals infrequently to sustain them. They carry a lot of body fat to feed them over time i.e they are binge eaters.
If you look at animals such as dear, elk and horses they graze and have similar proportion of body fat to humans.
These animals are eating every few hours, our ancient ancestors did and you should to for healthy dieting.
There are reasons why you should, that are linked to our body and how it functions.
By eating frequently you achieve the following:
1. Eating frequently prevents hunger pangs and curbs over eating.
2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.
3. Food is also absorbed more efficiently and quickly when we eat regularly.
In affect you will feel healthier and have more energy as you will be using your metabolism as nature intended.
This is what healthy dieting is all about:
Creating the ultimate conditions to burn fat, in the most efficient way and never feeling hungry.
OK I can eat 5 meals a day how much can I eat?
Here you need to know about portion control.
Eating five times a day means you can eat enough to satisfy you, but its important to know how much you can eat in relation to your body size and there is a very easy way of doing this.
You can count calories, but let’s be frank who has the time or inclination to do this?
The trick is to use your hand.
A portion should be the size of your fist or the size of your palm.
Want a baked potato?
Get one the size of your fist
Want some fish?
Get a portion the size of your palm
Eat naturally for healthy dieting
Now you need to eat quality fat carbohydrate and protein.
The trick here is to eat “naturally from the earth” and avoid additives and sugar.
For example, a meal should contain the three groups how about Salmon, brown rice and veagatbles? Or maybe a baked potato Turkey and vegetables?
Follow the above and you can eat 5 meals a day.
If you are in a hurry make your other two meals up before hand, some nice tasty salads (go easy on the dressing) some rice and fish.
Other healthy dieting tricks
Make sure you eat breakfast (the most important meal of the day) and get as much fibre as you can, as a lot of it is not absorbed and passes through the body. It also makes you feel full and has generally less calories than other foods.
The other trick is to drink lots of water ice cold. Many hunger pangs are simply thirst pangs, so get plenty of water by drinking it ice cold.
Your body has to heat it to body temperature and you will burn 400 calories a week!
Now you have done the above you will feel healthy and control your weight as nature intended.
Don’t forget a bit of exercise and by this we don’t mean hours in the gym. Simply do some brisk walking don’t take the lift try and walk up the stairs etc
Add in some swimming or cycling twice a week, its not to hard and remember, we were not born to just sit around were active beings.
Healthy dieting made simple
The above diet tips will help you burn fat efficiently, eat as your supposed to, feel healthier and fitter which is what healthy dieting is all about.
Simply think about how we evolved through time and you will see the logic of the above.

Sacha Tarkovsky, www.articledashboard.com

Top 3 Tips for Building Massive Biceps Quickly

2006-10-16T04:58:00.000-07:00

Building big biceps are a “must” for everyone trying to build muscle mass. And if you’re trying to build bigger “guns” on your arm then you need to make sure you train them the “right” way, other wise you’re just wasting your time. And believe it or not it can actually take a very long time before you start seeing results if you’re training your biceps the wrong way.
So to help you build bigger biceps extremely quickly I’m going to share 3 top tips I use to build my biceps in no time flat.

Hit ‘em From ALL Angles.
Your bicep muscle is made up of two main parts. To keep things simple I’ll just refer to them as the inner bicep and the outer bicep. The good thing is most bicep exercises allow you to work both parts simultaneously – which is very good for us.
In order to build big biceps you have to hit ‘em from all angles. Which means you have to make sure you train your lower bicep (the part closest to your forearm), your outer bicep, your inner bicep (the part that’s closest to your chest) and your upper bicep.
Make sure when you workout your biceps you train all of it’s parts if you want to build bigger, stronger and more massive biceps fast. The key to building “fuller” biceps is training each part “specifically”. So be sure to do exercises that work out each part of your bicep individually and also exercises that work out all or most of your bicep muscles simultaneously as well.
Focus On Form First.
This is key for weight training period, focus on your form first. If you focus on “doing” the exercise correctly, big biceps will definitely follow.
When you don’t use proper form, you don’t stimulate the “deep” muscle tissues needed to build bigger biceps. With poor form you actually start using other muscles instead of specifically targeting the one you want to train (your biceps).
Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example. So remember, focus on form first and big biceps will soon follow.
Don’t Cheat – “Only When You Have To”.
When you’re training your biceps, it’s important “not to cheat” only when you have to. Cheating on your biceps is very common and odds are you have been doing it or will do it if you don’t pay attention.
Remember to lift the weight “at your biceps” and only at your biceps, don’t throw your shoulder into it to help you with the workout. In order to build big biceps you have to isolate the bicep, which means only use your biceps to complete your reps.
So when do I cheat? – Well, unless you have a spot while you’re doing bicep workout, you can get away with cheating but only in one situation.
And that situation is once your biceps have already failed. In other words, once you have worked your biceps to failure and you’re trying to complete more reps, then you can cheat your way through 1 or two more reps. But only once your biceps have failed “using proper form” are you allowed to cheat.
If you’re ready to build big biceps and quickly just follow these 3 simple tips and you’ll be on the road to a big biceps in no time flat.

Richard Knight, http://www.articledashboard.com

Why Vitamin C?

2006-10-16T03:50:00.000-07:00

Vitamin C is a vital nutrient. Without it, sailors up until the 18th century in the British navy suffered from scurvy. Why? Vitamin C is responsible for the formation of collagen, which makes up the structure of connective tissues. Without collagen, tissues begin to break down, and the gums start to bleed. When the navy started to bring limes and other citrus fruits on their voyages, scurvy disappeared as a major cause of death.

It is also useful as an antioxidant, protecting the body from free radical damage. Eating large amounts of vitamin C hasn't been found to be that helpful, but it is not too dangerous since vitamin C is water soluble so it passes through the body easily. Birth control pills and aspirin have been found to lower levels of vitamin C though so more might need to be taken when on those medications.

Food Sources

Drink orange juice or eat oranges (70-75 mg) or strawberries (82 mg) for your daily dose of Vitamin C. Vitamin supplements are also a good source. The Linus Pauling Institute recommends a daily minimum dose of 400 mg for young, healthy adults. Linus Pauling was well known for advising large doses of vitamin C to combat the common cold, but little evidence for its efficacy has been established.

Top 5 Ways to Exercise While Watching TV

2006-10-14T05:21:00.000-07:00

Don't have time to go to the gym but still want to lose weight? Here's how to put those muscles to work even when your eyes are glued to your favorite soap opera or sitcom.

Start by lying on your back, head flat on the ground/couch/bed (ground preferred) and pulling your knee up towards your chin (they do not have to touch), then SLOWLY pushing it flat. Do not let your leg touch the floor. Do this 25 times each leg.
Lie on your side, make your bottom leg straight and the top leg lifted a few inches in the air, bent at the knee. Now lift your leg up until it won't straighten any more. Do this 30 times each leg.
Take the weights; depending on your strength, take one or two (five pound recommended; if you don't have weights, anything heavy like soup cans that will fit in your hands will do) and stand up and put your arms over your head. Bend at the elbows so the weights and your hands are behind your head. Do this 25 times.
Lay down on your back with one weight in each hand. Start with your arms an inch or two over your chest. Lift all the way up and all the way to the sides (your left arm to the left and your right arm to the right). Don't let your arms touch the ground. Do this 25 times.
Lie on your back and hold the weights to your chest. Lift your back several inches off the ground (do not use your head to pull yourself up--your back needs to be off the ground, not your head). Do this 25 times at least twice a day. If you cannot do 25 crunches in a row, then do three, take a breath, then three more. Do at least 10 sets.

Additional Tips:

Doing this every time you watch TV will help, especially if you make a habit of exercising during commercials. Don't skip!
Another thing you can do is find a good music channel and dance to every song that comes on. Dance with your whole body!
You don't have to do every exercise; mix it up and do different ones during each commercial break.
Don't eat while watching TV.
Sit on a stability ball instead of the couch while actually watching the program. Bounce a little to keep your body warmed up between commercial breaks.
Use commercial breaks as an opportunity to do pushups or other exercises that take your eyes permanently from the TV. Keep the volume on if you find yourself constantly looking to see if the commercials are over.
Work yourself hard during the commercials, and then stretch for a short time when the commercials are over. After stretching, continue your standard excercises.

Megan, wikiHow.com

10 Easy Ways To Knock Weight Off Quickly!

2006-10-11T10:58:00.000-07:00

The tips below will help you lose weight fast and make sure that you do it quickly and in a healthy manner.
There are no fad diet tips below like the Atkins diet or no carbs all the tips are sensible and will help you lose weight fast be healthy and happy. So here are your proven tips.

Use the cabbage soup diet to start
We all need motivation and want to see results quickly and this diet that lasts for just a week is an ideal way to get started. It is guaranteed to help you.
Many people knock off up to half a stone and you can to.
This is not a long term diet, just to get you in the mood and show some quick results.
Now your started, here are your tips.
Note: Eat what you want within the guidelines and you will lose weight fast.
Eat 5 meals a day. 3 main meals breakfast lunch and dinner and two snacks in between
This will help you avoid hunger pangs. Make sure you eat breakfast, it’s the most important meal of the day.
Man is a grazer not a binger and we need constant nourishment throughout the day.
Portion Size
While you can eat 5 meals a day keep in mind portion size!
The way to guage portion size is look at your fist.
Want some rice? Then that’s the amount you can have same goes for meat & fish and vegetables
Drink water
Drink two – three litres of iced water a day.
Many hunger pangs are simply thirst pangs, so to keep you hydrated and full drink plenty of water.
Water helps your body metabolize fat by helping the kidneys flush out waste.
When you don’t drink enough water the liver which works to provide stored fat for energy also takes on the role of helping the kidneys flush out waste and is then less effective at metabolizing fat.
Eat carbohydrates, protein and fat
Don’t ignore any group.
When eating remember to eat "naturally from the earth", the less processed the food is the better.
What this means is eat healthy carbohydrates such as brown rice or potatoes, rather than pizza.
With fat it’s the same unstaturated rather than saturated fats. When consuming proteins make sure its lean protein.
Eat fibre and lots of it
Eating lots of foods rich in fibre helps keep food moving through your bowels.
Fiber bulks you up and makes you feel full.
The average person could lose around 10 pounds a year just from doubling their fiber intake. Start your day with a high fiber cereal and keep eating all day.
Lean protein
Protein can help you lose weight fast tool because of the immediate satiety factor it provides.
Protein also balances out carbs by stopping insulin spikes that can lead to low energy and sugar cravings.
Finally, protein helps maintain muscle mass which is important in the fat burning process.
At least 20% of calories per day should be in the form of lean protein.
Keep healthy food on hand
With our busy lives its easy to simply grab some junk food, so make sure you have healthy food always at hand so you can make a quick tasty snack.
Canned fish is ideal such as tuna, mackerel sardines or Salmon. Open the can, do a baked potato in the microwave, add some vegetables and you have a quick nutritious meal in under 10 minutes.
One day a week eat what you want!
One of the reasons most people fail on diets and don’t lose weight fast is they are to strict.
When you are deprived of something you want it even more, so one day a week ( it doesn’t matter which ) treat yourself.
Fancy a pizza go ahead, two Big Macs maybe? Do it and don’t feel guilty.
Keep dieting in perspective.
If you are eating healthy food the majority of time treating yourself will do you no harm and also keep you on the right track.
Eating is one of the pleasures of life so don’t deprive yourself totally of things you like.
Be realistic
If you follow the above guidelines you can eat what you want and lose weight fast.
Keep in mind once you are doing the above your weight will go down quicker than with any fad diet.
Don’t starve yourself this wont help.
Crash dieting is unhealthy and the pounds soon come back on.
Stay with the above and you will soon lose weight fast and reach the weight you desire in a healthy manner.

Source: Sacha Tarkovsky, www.articledashboard.com

Why You Shouldn't Exercise Hard To Lose Weight

2006-10-10T06:25:00.000-07:00

People seek ways to lose weight for a number of reasons. They could be healthy but they weigh more than the ideal indication. Their intentions are to prevent from getting into health problems that can be caused by over-weight. Or, they have no other choice because they have already developed complications such as diabetes or heart disease as a result of the extra weight they have.

“If we exercise hard enough, we can lose weight faster.” This is the impression that most people will have. But, in reality, exercising intensely may not necessarily be effective in losing weight.

It is believed that if our heart rate is kept at 60 to 70 percent of its maximum rate during exercise, we will be converting relatively more fat than carbohydrates into energy. However, if we exercise with a heart rate more than 70 percent of the maximum, more carbohydrates rather than fat will be burnt. Although our cardiovascular fitness will be higher than someone exercising at a slower heart rate, we will be burning less fat and thus losing less weight. As a rule of thumb, your maximum heart rate is 220 minus your age.

Although the proportion of fat burnt at higher exercise intensities is less relative to carbohydrates, the absolute amount of fat that is burnt is still higher than the amount of fat burnt at lower intensities, since the overall rate of energy expenditure is higher. Hence, you will burn actually fat at a substantial rate if you exercise at high heart rates.

Besides intensity, duration will also determine whether the exercise is effective. If you are able to exercise at a high heart rate for a long time, you will utilize a lot of fat. This does not mean that high-intensity exercise is advisable for those desperate to lose that flab. Most people are unable to exercise intensely for a long period of time.

The key is then to strike a balance between intensity and duration. It is recommended to exercise at a level where calories can be burnt at a substantial rate. For most people, this balance is achieved at an intensity of 70 percent of the maximum heart rate – the ideal pace for burning a good proportion of fat.

Your total expenditure will not be high if you push yourself to 95 percent of your maximum heart rate, then stop 5 minutes later due to fatigue. But this should not be taken as an excuse to slack off on your exercise regime. Exercising too lightly can cause you to pack on those pounds.

To lose weight, we need to incur an energy deficit, forcing the body to remove and burn body fat to make up for the deficit. This deficit should be substantial, because if it is small, the body can compensate by lowering the metabolic rate to conserve energy to the extent that it does not even have to draw on the body fat.

Ng Peng Hock, www.articledashboard.com

5 Reasons to Lose Weight in Saunas

2006-10-10T03:52:00.000-07:00

There are many health benefits to using a sauna. This method of relaxation and health maintenance has been in use for several thousand years, and cultures like the ancient Romans and the Scandinavians recognized the advantages of a good, regular sweat. The mental and physical benefits to using a sauna are plenty, and if you have the opportunity to use one, you should take advantage of it!

There are many health benefits to using a sauna. This method of relaxation and health maintenance has been in use for several thousand years, and cultures like the ancient Romans and the Scandinavians recognized the advantages of a good, regular sweat. The mental and physical benefits to using a sauna are plenty, and if you have the opportunity to use one, you should take advantage of it!

Some benefits of using a sauna include:

It works as a stress reliever by helping you to relax and unwind. Relieving stress can lower blood pressure, decrease headaches, and elevate you mood. This will make you more productive, and more pleasant to be around!
Saunas cause your body to burn calories. Your sweat glands produce sweat, which requires energy, and therefore increases caloric expenditure. Saunas should not be solely relied upon, however, as a weight loss system.
Saunas raise your body temperature slightly, which gives the effects of a fever. This prompts the body to fight off any viruses or bacteria that can cause illness, thus boosting your immune system.
Saunas provide a slight cardiovascular benefit in that the heat and steam require the heart to work a little more to send more blood to the capillaries
Saunas are an effective way to rid the body of toxins that we ingest from the environment around us through sweating, such as mercury, lead, sodium, and sulphuric acid.

When you take a sauna, you lose a great deal of fluids through the sweating. This might cause a sudden loss of a few pounds, but it is only fluid loss. When you re-hydrate (and you should take in liquids before, during, and after a sauna) your body, the weight will return. There are certain sports that require athletes to make a certain weight class in a very short period of time. These athletes often use saunas as a means of rapid weight loss. Any type of weight loss through dehydration is not safe.
The use of a sauna should be moderate. Sessions should only last for about 20 minutes, due to the increase of body temperature. And older people, or those with heart conditions should consult a physician before trying a sauna.
Using the sauna provides a variety of health benefits, and can be included as part of a sensible diet and exercise program. It can help you maintain your weight, it can rid your body of toxins, keep your complexion clear and bright, and it can help to reduce stress. Saunas are an effective method of health maintenance, if used moderately and properly.

Wayne Mcgregor, www.articledashboard.com

5 Steps to Exercise Your Breathe

2006-10-09T23:11:00.000-07:00

Breathing correctly is a very important, not only to be able to perform strenuous tasks, but to allow the lungs to fill up with air, and aid in controlling the heart rate. The benefits of proper breathing can assure you of not getting pneumonia when you have a bad cough, by clearing the air passages to the lungs. Proper deep breathing also can assist you in relaxing before doing things that cause you to be stressful and nervous.

Before starting this breathing excercise, take your pulse. If you are extremely nervous, your pulse rate will probably be faster than normal.
Inhale deeply though your nose, keep your mouth closed, and hold it a few seconds. You will feel your chest expand.
Release it by blowing it slowly out through your mouth.
Do this a few times, and take your pulse again, and you will be amazed to find a normal heart rate, and a feeling of being relaxed. The nerves and butterflies seem to have gone.
This excercise is also used in Yoga.

Additional Tips:

You should be doing this sitting with your back straight.
Practice this excercise at least once a day, in the comfort of your own home, or in your car.
Normal breathing is done by breathing in and out through your nose.

Source: wikiHow.com

Why Green Tea Helps to Lose Weight

2006-10-09T12:10:00.000-07:00

Recent studies show that green tea can help greatly in the process of losing weight. It does it by increasing the body's metabolism. If consumed regularly, it can help you burn as much as eighty calories extra. In a year, that’s about 8 pounds; you lose that much just by drinking, even without diet and exercise.
To further enlighten you as to how green tea works, read on below:

Green tea slows down the absorption of fats and regulates glucose. The same substance, cathechin polyphenol, restrains the transition of glucose into fats. By doing that, experts believe that green tea is an effective glucose regulator. It effectively prevents insulin spikes and slows the rise of blood sugar after every meal. Insulin, as specialists agreed upon, promotes the storage of fats as it deals with the body’s blood sugar.
Green tea has the ability to reduce appetite. Because green teas have regulating effects on the blood sugar, people who drink it are observed to eat food as much as 60 percent lesser than usual. This particular hypothesis was proven when green tea was injected into laboratory rats for experimentation. Researchers believe that it has the same effects on humans.
Green tea is a good alternative to coffee. If you drink tea instead of coffee in the morning or throughout the day, your body gets fewer calories in the long run. The sugar and the cream included in your daily cappuccinos add inches and bulges to the waistline. But with green tea, instead of accumulating fats, you are actually reducing its build up.
Green tea affects the bodily systems positively. A parallel research about green tea brings forward its overall effects in the body. The systems benefiting from it include cardiovascular, respiratory, circulatory, nervous, urogenital, immune, lymphatic, and musculoskelatal systems. With this, green tea shows to have a very broad effect on the body. Only a few types of food can boast of this characteristic.

Anthony Lee

Top 7 Best Myths About Losing Weight

2006-10-09T12:07:00.000-07:00

A lot of myths about weight loss exercises go around. Here are the top 7 of most common misconceptions.

Crunches will lose fat from the belly
Doing a lot of crunches to train the abdominal muscles will get you strong muscles, but won’t give you a nice six-pack. To get a six pack you need to both train the abdominal muscles and lose the fat on your belly. You will not lose fat around the spots you are training.
The more exercise the better.
A lot of people think that the more you exercise the better it is for your health. This is not true, if you exercise too much your body is unable to recuperate. When exercising to long, you can also burn you muscle tissue instead of fat tissue. Half an hour exercise a day is good for most people to get and stay fit.
You need to sweat during exercises
It is not necessary to sweet during exercises to burn fat. You will start sweating whenever your body is not able to lose the heat produced during your exercises. But if you are is a cool room or outside sweating is not necessary for losing the heat.
If you don’t use your muscles it will turn to fat.
You muscles can not turn to fat, but if you stop exercising your muscles might shrink a little. If you eat more calories then you burn during a day your body will store it as fat. But more muscle will not produce more fat if you stop exercising.
Low intensity exercises are best for weight loss
Low intensity exercises are known to burn more fat then heavy exercises. But for weight loss it doesn’t matter whether you burn fat or carbohydrates, it only matters how much calories you have burned during the day compared to the number of calories you have eaten.
To burn fat you need to exercise on an empty stomach.
To burn fat you need to burn more calories then you eat. It doesn’t matter when you exercise or what you have eaten before the exercise as long as you burn more then you eat over the day. Some people don’t like exercising just after they have eaten and prefer to wait two hours.
Wear Sweat Suits to lose more weight
To maximize weight loss during exercises people used to wear a sweat suit. Wearing a seat suit, you will probable sweat more during the exercises, but after you drink water to compensate lost fluids, you have not lost more weight then without the sweat suit.

Den Fransen

5 Strategies to Keep Your Heart Healthy

2006-10-09T06:37:00.000-07:00

Heart disease may be the leading cause of death for both men and women, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, age and race — you can always control your lifestyle choices.

Take steps to avoid heart disease by not smoking, getting regular exercise and eating healthy foods. Prevent heart problems in the future by adopting a healthy lifestyle today. Here are five strategies to get you started.

Don't smoke or use tobacco products
"If you smoke, quit," advises Sharonne Hayes, M.D., a cardiologist and director of the Women's Heart Clinic at Mayo Clinic, Rochester, Minn. "That's the most powerful, preventable risk factor for heart disease."
No amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes are also risky, as is exposure to secondhand smoke.
Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
In addition, the nicotine in cigarette smoke makes your heart work harder by constricting blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen.
Women who smoke and take birth control pills are at even greater risk of having a heart attack or stroke than are those who don't do either. Worse, this risk increases with age, especially over 35.
The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
Exercise, exercise, exercise
You already know that exercise is good for you. But you may not realize just how good it is for you.
Regularly participating in moderately vigorous exercise can reduce your risk of fatal heart disease by nearly a quarter. And when you combine exercise with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Regular exercise helps prevent heart disease by increasing blood flow to your heart and strengthening your heart's contractions so that your heart pumps more blood with less effort. Physical activity also helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. Exercise can also reduce stress, which may also be a factor in heart disease.
Federal guidelines recommend that you get at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't simply give up on exercise entirely. And remember that things like gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
Eat a heart-healthy diet
Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Legumes, low-fat sources of protein and certain types of fish can also reduce your risk of heart disease.
Limiting your intake of certain fats is also important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. Saturated fat is the more worrisome offender because foods containing this type of fat are more prevalent in typical American diets. Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils.
Heart-healthy eating isn't all about cutting back, though. Most people, for instance, need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day.
"There's a huge amount of data to suggest that fruits and vegetables are highly effective in preventing not just cardiovascular disease, but cancer and other diseases as well," Dr. Hayes says.
Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish are a good natural source of omega-3s. However, pregnant women and women of childbearing age should avoid shark, swordfish, king mackerel and tilefish because they contain levels of mercury high enough to pose a danger to a developing fetus. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.
Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, one a day for women. At that moderate level, alcohol can have a protective effect on your heart. Above that, it becomes a health hazard.
Maintain a healthy weight
As you put on weight in adulthood, you gain mostly fatty tissue. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.
How do you know if your weight is healthy? One way is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat.
BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.
The BMI is a good but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference is also a useful tool to assess abdominal fat. In general, men are considered overweight if their waist measurement is greater than 40 inches. And women, in general, are overweight if their waist measurement is greater than 35 inches.
Even small reductions in weight can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
Get regular health screenings
High blood pressure and high cholesterol can damage your cardiovascular system, including your heart. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more frequent checks if your numbers aren't optimal or if you have other risk factors for cardiovascular disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. Adults should have their cholesterol measured at least once every five years. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for cardiovascular disease. Some children may need their blood cholesterol tested.

Prevention pays

Heart disease is often avoidable. Following a heart-healthy lifestyle doesn't have to be complicated, and it doesn't mean you need to live a life of self-deprivation. Instead, find ways to incorporate heart-healthy habits into your lifestyle — and you may well enjoy a healthier life for years to come.

Source: MayoClinic

Top 70 Tips to Quit Smoking

2006-10-08T05:11:00.000-07:00

John R. Polito, editor of WhyQuit (http://whyquit.com/), compiled this list. WhyQuit is the Internet's oldest free forum devoted exclusively to the art, science and psychology of abrupt nicotine cessation. John also presents bimonthly nicotine cessation programs at the College of Charleston.

The list was developed primarily from recent medical studies and from Joel's Library (http://whyquit.com/joel), an insightful collection of 90 short quitting articles written by Joel Spitzer of Chicago. Joel's Library is available for download as a free electronic PDF book at WhyQuit. Aside from daily management of WhyQuit's free online support forum (Freedom from Tobacco), Joel Spitzer presents regular quitting programs for the Evanston and Skokie Health Departments.

Be sure to share this list with friends and loved ones who smoke. Not being able to discover the law of addiction through the school of hard quitting knocks is a horrible reason to die.

WARNING: The below information is NOT MEDICAL ADVICE and you should IMMEDIATELY CONSULT YOUR PHYSICIAN should you experience ANY condition or symptom that causes you concern or alarm, including continuing depression. The information provided is designed to support, not replace, the relationship that exists between you and your physician. Do not rely upon any information on this list to replace individual consultations with your doctor or other qualified health care provider.

Like it or not, if you are a daily smoker or chewer and reading this list then in all likelihood you are a true drug addict in every sense of the word, addicted to a most amazing chemical called nicotine. Canada's cigarette pack addiction warning label reads, "Warning: cigarettes are highly addictive. Studies have shown that tobacco can be harder to quit than heroin or cocaine." There is no U.S. addiction warning label.
Nicotine physically alters and desensitizes the brain. It causes eleven different brain regions to grow millions of extra acetylcholine receptors. Successful quitting is allowing time for re-sensitization, time for reconditioning subconscious nicotine feeding cues, and time to move beyond years of conscious smoking rationalizations and minimizations.
Recent studies suggest that most of us became addicted to nicotine far quicker and while smoking far fewer cigarettes than previously believed possible. Two-thirds of all first time youth smokers will become chemically addicted. A June 2005 study (Kandel) found that 86.8% of students smoking nicotine at least once daily were already hooked solid using dependency standards contained in the Diagnostic and Statistical Manual for Mental Disorders, 4th Edition.
The law of addiction states, "administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance at the old level of use or greater." Yes, just one powerful puff of nicotine and you'll be faced with enduring nicotine detox all over again. We're not that strong. But adherence to this simple restatement of the law of addiction guarantees success to all ... no nicotine just one day at a time, Never Take Another Puff!
Nicotine dependency is every bit as real and permanent as alcoholism. Don't play games with yourself. Treating a true addiction as though it were some nasty little habit is a recipe for relapse. There is no such thing as just one puff. It truly is an all or nothing proposition.
Quitting smoking nicotine is not impossible. In fact, we have more ex-smokers in the U.S. than current smokers. Whether we eventually learn the power of one puff through the school of hard quitting knocks or in lessons such as this, knowledge truly is power. We can either master our dependency or it will continue to master us.
While 91.2% of successful quitters quit entirely on their own, the odds of any particular uneducated and unsupported on-your-own attempt succeeding for one full year are roughly 5%. But again, anyone is fully capable of quitting so long as they remain obedient to the law of addiction.
Although extremely addictive, like salt, nicotine is simply a chemical with an I.Q. of zero. It cannot plot, plan, conspire or think and is not some demon dwelling within. Although we'll never be stronger than nicotine we don't need to be. Our greatest weapon is, and always was, our vastly superior intelligence, but only if put to work.
Only in an addict's mind would the chemical depriving them of freedom, and gradually destroying their body, be considered a friend, pal or companion. Cigarettes are not our friend. Imagine the sickness afflicting a mind willing to trade five thousand sunrises for one chemical.
Are you having trouble getting started? Is your motivation in need of a boost? Visit WhyQuit.com and meet Noni, Bryan, Brandon, Kim or Sean, or watch one of eighteen short determination fueling movie clips. If you don't have Internet access visit your local library.
Fear of success is the biggest obstacle to making a serious attempt. Your dependency-conditioned mind is likely terrified at the thought that life without smoking won't be worth living, or that you'll leave part of you behind. But within just two weeks you'll begin to develop a sense of both the gradually emerging beauty that is "you," and a growing feeling that life without nicotine might actually be easier.
Visit WhyQuit.com, the source of these quitting tips, and make one complete read of Joel's Library before getting started. It's a free collection of roughly 90 short quitting articles, each containing a pearl of wisdom.
Forget about quitting "forever." Like attempting the seemingly impossible task of eating an entire elephant, it's the biggest psychological bite imaginable. Instead, work hard at adopting a more manageable, “one day at a time" standard for measuring victory. If we insist on seeing success only in terms of quitting forever, on which day will we be entitled to celebrate?
Nicotine dependency recovery is a temporary journey of re-adjustment. It transports us home to the richest sense of mental quiet and deep inner calm that we've known since nicotine assumed command and control over the flow of more than 200 of our body's neurochemicals, including dopamine, adrenaline and serotonin.
Nicotine's half-life is two hours. Unless replenished, the amount of nicotine remaining in your bloodstream will be cut by half every two hours. When quitting cold turkey, 100% of nicotine and 90% of its metabolites will be out of your system within 72 hours. It's then that neuronal re-sensitization (to your own acetylcholine) can begin in full.
Regarding withdrawal symptoms, within reason, it's fairly safe to blame most of what you'll feel during the first three days on quitting. But after that you need to listen to your body and if concerned give your doctor a call. Don't blame your symptoms on where you're going but on where you've been. See each symptom as a true sign of ongoing healing.
Each puff of smoke contained more than 500 different gases and 3,500 different particles. One or more of these 4,000 chemicals may have been masking an underlying hidden health problem such as a thyroid condition (iodine), asthma (bronchiodialiators), or even chronic organic depression (nicotine). Your cigarette's chemicals may also have been interacting with medications you were taking and an adjustment may be necessary. Stay alert and if at all concerned contact your physician or pharmacist.
Chemical dependency upon smoking nicotine is one of the most intense, repetitive and dependable relationships you've likely ever known. It has infected almost every aspect of your life. Be prepared to experience a normal sense of emotional loss when quitting. Expect to travel through and experience six different emotional phases: (1) denial, (2) anger, (3) bargaining, (4) depression, (5) acceptance, and (6) complacency.
According to evidence tables in the June 2000 USDHHS Guideline, a smoker's natural six-month odds of quitting "on-their-own" are roughly 10%. Education, new behavioral skills, and ongoing support can easily more than triple those odds.
Talk to your doctor about Zyban or Wellbutrin should you feel the need to slightly diminish early anxieties. Both products contain the same active chemical, bupropion. You may find that your health insurance policy covers Wellbutrin (marketed for depression) but not Zyban (marketed for smoking cessation). In clinical studies, bupropion performed roughly 15 percentage points above placebo at six months. Although its use comes with some risks, including a one in a thousand risk of seizure, they pale in comparison to smoking's risks.
The pharmaceutical industry has not been entirely candid with smokers regarding their odds of success while using nicotine replacement products (NRT). A March 2003 study (Hughes) combined and averaged the seven over-the-counter nicotine patch and gum studies. It found that only 7% of study participants were still not smoking at six months.
Have you already tried quitting with NRT once? If so, it's important to note that only two studies have focused on repeat or second-time nicotine patch users. A 1993 study (Tonnesen) found that 0% of second-time patch users succeeded in quitting for 6 months and a 1995 study (Gourlay) reported a 1.6% rate. Unlike abrupt nicotine cessation, the odds of success generally decline with subsequent NRT attempts.
Little known is the fact that NRT studies measured smoking cessation while all but ignoring nicotine cessation. A November 2003 study (Shiffman) found that up to 7% of those attempting to quit with nicotine gum were still using the gum at six months. It makes you wonder if anyone actually breaks free of nicotine while chewing it. The study also reports that up to 36.6% of all current nicotine gum users are today engaged in persistent long-term use.
More recently, a June 2004 study (Mooney) reviewed 73 double blind NRT studies and found that they were not blind as claimed. Nicotine is a psychoactive chemical producing a dopamine/adrenaline high. The study found that 71% of NRT studies assessing blindness failed their own assessment as "subjects accurately judged treatment assignment at a rate significantly above chance." Would you be able to tell if your nicotine gum was nicotine-free? So could they.
Unlike clinical studies, all real-world quitting surveys to date (California, Minnesota, Maryland, London, Quebec and the UK) have found that those quitting with nicotine replacement products do not perform better than those quitting without them. A survey published in the September 2002 issue of the Journal of the American Medical Association concludes, "NRT appears no longer effective in increasing long-term successful cessation in California smokers."
Regarding hypnosis, a 1998 Cochrane Review of nine different hypnosis quit smoking studies concluded that "we have not shown that hypnotherapy has a greater effect on six month quit rates than other interventions or no treatment."
A 2002 Cochrane Review of 22 different acupuncture studies concluded that, "there is no clear evidence that acupuncture, acupressure, laser therapy or electro-stimulation are effective for smoking cessation."
Don't let the above quitting method study findings frustrate you. Instead use them to gauge just how serious the challenge before you is. In 2002 41.2% of U.S. smokers quit smoking for at least one day. Sadly, only 1 in 20 succeeded in remaining quit for one year. But few had any understanding of the amazing chemical they were up against.
Once in the heat of battle, it is normal for your mind to quickly forget many of the reasons that motivated you to quit smoking. Write yourself a loving reminder letter, carry it with you, and read it often. Make it your first line of defense - a motivational tool that you can pull out during moments of challenge.
As with achievement in almost all human endeavors, the wind beneath your recovery wings will not be strength or willpower but robust dreams and desires. Keep your dreams vibrant and on center-stage in your mind and no circumstance will deprive you of glory.
Each puff of nicotine was our spoon, releasing stored fats into our bloodstream. It allowed us to skip meals without experiencing wild blood-sugar swing symptoms such as an inability to concentrate or hunger related anxieties. Learn to again properly fuel your body by spreading out your normal daily calorie intake more evenly. Do not skip meals.
Drink plenty of acidic fruit juice the first three days. Cranberry is excellent and a bottle will cost you about the same as a pack of cigarettes. The acidic juices will not only aid in more quickly removing the alkaloid nicotine but will help stabilize blood sugars. Take care beyond three days as juices can be rather fattening.
Regarding weight, you'd need to gain at least 75 extra pounds in order to equal the health risks associated with smoking one pack a day. Eat vegetables and fruits instead of candies, chips and pastries to help avoid weight gain.
Engage in some moderate form of regular exercise if at all concerned about weight gain. A substantial increase in overall lung function of up to 30% within just 90 days will aid you in engaging in extended periods of physical activity, in shedding any extra pounds, and in building cardiovascular endurance.
Recognize that contrary to popular thinking, smoking nicotine did not relieve stress but only its own absence. Nicotine is an alkaloid. Stress is an acid-producing event capable of quickly neutralizing the body's nicotine reserves. As smokers, we added early withdrawal to every stressful event. You will soon discover an amazing sense of calm during crisis.
You cannot quit for others. It must be your gift to you. Quitting for a child, spouse, parent or friend creates a natural sense of deprivation that will ultimately result in relapse. If quitting for another person, how will an addict's junkie-mind respond the first time they disappoint us?
A positive can-do attitude is important. We are what we think. Take pride in each hour of healing and freedom and in each challenge overcome. Celebrate the full and complete victory each reflects. The next few minutes are all that matter and each is entirely do-able. Yes you can!
Years of smoking nicotine conditioned us to be extremely impatient, at least when it comes to our addiction. A deprived nicotine addict could inhale a puff of nicotine and have it arrive and release dopamine in their brain within just 8 seconds. Realize the importance of patience to successful recovery. Baby steps, just one hour, challenge and day at a time and then celebrate the new found patience you just demonstrated.
Get rid of all cigarettes. Keeping a stash of cigarettes makes as much sense as someone on suicide watch keeping a loaded gun handy just to prove they can. Toying with a 50% chance of depriving yourself of 14 years of life isn't some game. Fully commit to going the distance and seeing what it's like to awaken to an expectation of going your entire day without once wanting to smoke nicotine. Oh, it'll still happen from time to time but such events will become the exception, not the rule.
Amazingly, nicotine somehow doubles the rate by which the body depletes caffeine. Your blood-caffeine level will rise to 203% of your normal baseline if no intake reduction is made when quitting. Although not a problem for most light to moderate caffeine users, consider a caffeine intake reduction if troubled by anxieties or if experiencing difficulty relaxing or sleeping.
You conditioned your mind to expect nicotine when encountering certain locations, times, events, people or emotions. Be prepared for each event to trigger a brief crave episode. Encountering a trigger cannot trigger relapse unless you take a puff. Take heart, most triggers are reconditioned and extinguished by a single encounter during which the subconscious mind fails to receive the expected result - nicotine.
In contrast to conscious thought fixation (the "nice juicy steak" type thinking), no subconsciously triggered crave episode will last longer than three minutes.
A recent study found that nicotine cessation causes serious time distortion. Although no crave episode will last longer than three minutes, to a quitter the minutes can feel like hours. Keep a clock handy to maintain honest perspective.
The "average" number of crave episodes (each less than three minutes) experienced by the "average" quitter on their most challenging day of recovery is six episodes on day three. That's a total of 18 minutes of challenge on your most challenging day.
But what if you're not average? What if you established and must encounter twice as many nicotine-feeding cues as the average quitter? That's 36 minutes of significant challenge. Can you handle 36 minutes of serious anxiety in order to reclaim your mind, health and as much life expectancy as possible? Absolutely! We all can.
Be prepared for a small spike in crave episodes on day seven as you celebrate your first full week of freedom from nicotine. Yes, for most of us smoking was part of every celebration, and also part of every celebration that for one reason or another suddenly turned sour. Also stay alert for subtle differences between crave triggers. For example, the Sunday newspaper is much thicker and may have required three cigarettes to read instead of just one.
The average quitter will be experiencing just 1.4 crave episodes per day by day ten. After that you'll soon begin to experience entire days without encountering a single un-reconditioned subconscious crave trigger. If a later crave episode ever feels far more intense it's likely that it has been some time since your last significant challenge and you've dropped your guard and defenses a bit. It can feel as though you've been sucker punched. If so, see the distance between challenges as a wonderful sign of subconscious healing.
One coping method is to practice slow deep breathing when experiencing a crave episode. Try briefly clearing your mind of all needless chatter by focusing on your favorite person, place or thing.
Another popular three minute crave coping exercise is to say your ABCs while associating each letter with your favorite food, person or place. For example, the letter "A" is for grandma's hot apple pie. "B" is for warm buttered biscuits. I think you'll find that you'll never make it to the challenging letter Q.
Another coping technique is to mentally reach out and embrace your crave. A crave cannot cut you, burn you, kill you, or make you bleed. Try being brave just once. In your mind, wrap your arms around the crave's anxiety energy and then watch as it slowly fizzles and dies while in your embrace. Yes, another trigger bites the dust and victory is once again yours!
Recognize the fact that everything you did as a smoker you will learn to again comfortably do as an ex-smoker. Meet, greet and defeat your triggers, don't hide from them. You need not give up anything except nicotine.
Be extremely careful with early alcohol use during the first couple of weeks. Using an inhibition diminishing substance and then intentionally surrounding yourself with smoking smokers, while still engaged in early withdrawal, is a recipe for relapse. Get your quitting feet under you first.
If you do use alcohol, once ready to challenge your drinking triggers, consider breaking the challenge down into manageable trigger segments. Try drinking at home first without smokers around, go out with smokers but refrain from drinking, or consider spacing your drinks further apart, or drinking water or juice between drinks. Have an escape plan, and a backup, and be fully prepared to use them both.
Don't expect family or friends who have never been chemically dependent themselves to have any appreciation of your challenges or the time required to achieve substantial comfort. It simply isn't fair to them or you.
Recognize that smoking nicotine cannot solve any crisis. There is absolutely no legitimate excuse for relapse, including an auto accident, financial crisis, divorce, job loss, a terrorist attack, a hurricane, or the eventual inevitable death of those we love most.
Unlike a less than three-minute subconscious crave episode, we can consciously fixate on any thought of wanting to smoke for as long as we're able to maintain our concentration. Don't try to run or hide from thoughts of wanting but instead place the thought under honest light. Flavor? Are there any taste buds inside your lungs?
Treat nicotine dependency recovery as if it were no different than alcoholism. Don't debate with yourself about wanting "a" cigarette. Instead, ask yourself how you'd feel about going back to your old level of consumption or greater.
Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and treat yourself to a vacation.
Quickly climb from that deep smoker's rut by spending time in places where you couldn't smoke, such as movies, libraries and no smoking sections of restaurants, by engaging in activities lasting longer than an hour, and by ever so slightly pushing your normal limits of physical endurance in order to sample the amazing healing within.
Tell people around you that you have quit smoking. Fully commit to your recovery while taking pride in each and every hour and day of freedom from nicotine.
Avoid crutches. A crutch is any form of quitting reliance that you lean upon so heavily in supporting your quit (yes, a noun) that if quickly removed would likely result in relapse.
Do not lean heavily upon a quitting buddy who quits at the same time as you, as their odds of successfully quitting for one year are extremely small. Instead ask an ex-smoker for support, call your local Lung Association, Cancer Society or Heart Association office, or visit a free online support forum such as WhyQuit.com's Freedom from Tobacco.
Be prepared for an extremely vivid smoking dream as tobacco odors emitted from horizontal healing lungs are swept up bronchial tubes by rapidly healing cilia, and come in contact with a vastly enhanced sense of smell. See it as the wonderful sign of healing it reflects and nothing more.
Your quitting means thousands of dollars in lost profits to the tobacco industry. They do not want to lose you. See store tobacco advertising and the hundreds of neatly aligned packs and cartons for what they truly reflect - bait. Behind the pretty colored boxes and among more than 600 flavor additives is hidden what many dependency experts now consider earth's most captivating chemical.
Regardless of how long you've smoked, how old you are, or how badly you've damaged your body, it's never too late to arrest your dependency, become its master, and commence the deepest and most intense period of healing that your body and mind have likely ever known.
Study smokers closely. They are not smoking nicotine to tease you. They do so because they must, in order to replenish a constantly falling blood-serum nicotine level. Most nicotine is smoked while on autopilot. What cue triggered the public feeding you're now witnessing? Watch acid-producing events such as stress or alcohol quickly neutralize their body's nicotine reserves. Witness their endless mandatory cycle of replenishment.
There is a major distinction between thinking about smoking and wanting to smoke. Don't confuse the two. After years of smoking you should expect to notice and smell smokers (especially in movies) but it doesn't necessarily mean that you want to smoke. As for thoughts of wanting, with each passing day they'll gradually grow shorter in duration, generally less intense and a bit further apart.
What should you call yourself? Although it's normal to want to consider ourselves non-smokers, there is a major distinction between a never-smoker and an ex-smoker. Only the ex-smoker need protect against relapse.
Don't let complacency destroy your healing and glory. The ingredients for relapse are a failing memory of why we quit and of the early challenges, rewriting the law of addiction to exempt or exclude ourselves, and an excuse such stress, celebration, illness, finances, war, death, or even a cigar at the birth of a baby.
Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeals to you - no nicotine just one day at a time ... Never Take Another Puff!

How To Choose a Diet Plan For Yourself

2006-10-08T04:59:00.000-07:00

Selecting a right diet plan is the first step in your weight loss. But it is not easy to get a plan that suits your needs and helps you stay healthy. Getting a right diet plans could be a mess if you don’t know the common problems outlined here.

In fact choosing a right diet plan for you could turn out to be one of the most complicated things in your life. The market is filled with hundreds of them. You have to save yourself from the bad ones and still choose the right ones. Select the one that suits your requirements.

Still, many a times you may find that even the carefully chosen diet plan is not helping you in loosing the weight substantially. This happens because of several reasons. Sometimes the reason is a lack of determination. Other times the reason may be as simple as the unavailability of certain products that have been included in it.

It is therefore said that choosing a diet plan that suits your individual needs is the most important aspect in the process of loosing weight. Here is a list of things you should keep in your mind while choosing the right plan.

First of all, you have to change your frame of mind. A lot of people will try to discourage you, but you have to stay determined and stick to it.

Secondly, chose something you can stick to and that includes things that are easily available. Also make sure that the diet has is rich in nutrients so that you stay healthy even after loosing the weight. It should not leave you starved and always wanting more. Do not think that the diet plan is something that is temporary. In fact treat it as something that you will have to stick to for the rest of your life.

Thirdly, believe in it and yourself. If you have to stick to a plan and lose weight in the process then you have to believe in yourself and motivate yourself. The best way to motivate yourself is to first write down why you want to lose weight.

Suppose you want to lose weight, so that you can fit into that gorgeous dress then hang the dress in such a place that the dress is the first thing that you see everyday when you get up in the morning. This will keep you motivated.

You can also set short-term goals for yourself, which would be in confirmation with your long term goals. Once you see that you are able to achieve your goals you will be able to stick to it. Make sure that you measure your progress everyday. Little progress daily will motivate you and help you stick to your diet plan.

Lastly, do not forget to use your common sense while choosing a plan. If it does not suit you or it seems that the progress is not as you would have liked it to be, adjust it accordingly. Make all the changes that are necessary to make it work for you.

There are a lot of them out there, choose from many diabetic diets, diet programs, weight loss diet plans. Some people provide free diet plans too. Among the successful and famous of these diet plans are the Atkins diet and the South Beach diet plan. Do check them before others.

Whatever you chose, the ultimately result depends on your effort towards it. So set your mind and live a healthy life.

Top 5 Things To Know To Build Muscle

2006-10-08T02:28:00.000-07:00

All guys want to look good on the beach with big arms and chests, along with a set of six pack abs. Many also think that only professional bodybuilders can get bodies like this. However, all that is required to achieve your goal is some hard work and the right workout routine.

Do some aerobics for five to ten minutes (cycling, walking, thread mill etc) to get the blood flowing.
Follow the workout below. With each exercise, pick a weight that you can do for the number of reps indicated before you fail to do another repetition of the movement. Do the workout 2-3 times a week with at least one or two days rest between each workout.
- Warm Up sets (perform each exercise first with light weights first to ensure you don't injure yourself)
- Pushups: 3 Sets of 25 (if too hard, try on knees)
- Bench Press: 3 Sets of 10 reps
- Leg Extension: 4 Sets of 8 reps
- Military (Overhead) Press: 3 Sets of 10 reps
- Barbell Rows: 4 Sets of 10 Reps
- Biceps Curls: 3 Sets of 10 Reps
- Pushups: 3 Sets of 25 (if too hard, try on knees)
- Crunches: 4 Sets of 20
Do this workout as a starter, for about two to three weeks. Once you are used to working out, you can begin doing split body exercise days or concentrating on particular body parts per work out.

Work particular muscle groups on particular days. For example, you can do chest and biceps one day, back and triceps another, then have a shoulder and abs day, followed by a leg day.
Each individual day will consist of at least three different exercises per muscle group. Each exercise will be three to four sets of 8-10 reps per set. These exercises should be basic exercises. You do not need exotic exercises, e.g. dumbbell presses on exercise ball. Simple bench press, arm curls, tri extensions, pull ups, pull downs, leg press, squat, etc. will do. Keep it simple stupid works very well!
You can do each body part day any way you want during the week, e.g. Mon, Wed, Fri, Sun, with rest days, or do them consecutively Mon-Thurs. Whatever you desire, just do each split body routine once per week. A good, intense workout should take no more than 45 minutes to 1 hour or so, depending on the socializing you are doing at the gym.

Take your target body weight, multiply by 2 and eat that many grams of protein per day. Do the same with carbohydrate intake. Calculate these numbers, divide by six, eat that much of each every meal. Combine with a veggie and plenty of water. Track them religiously. You must avoid fats, alcohol and junk. They are the culprits to flab and fat, along with too many carbs.
You must have enough of an intake of carbs to fuel your workouts and muscle growth, so eat good carbs. Potatoes, rice, whole grains, bananas are good sources of carbs. Chicken, lean beef, eggs, protein supplements are good sources of protein. Don't forget green veggies and multivitamins. Being very disciplined with food will be the biggest struggle of looking good, but it is key to getting the most of your efforts in the gym.

Additional tips:

Always, always do a set with light weights to warm up that region before going for the heavy ones. This will help you avoid injuries.
Reps is another word for repetitions, meaning how many times you do the exercises in each set.
Wait 60 seconds between each set to recover.
Don't use these reps as a strict guideline. Pick an approximate weight where you think you can do between 6 and 12 reps and don't stop until your muscles can't do anymore.
This is a beginner's workout, once you get used to your gym and the exercises you can change as stated.
The more controlled the movement is the better the results will be. Don't try and lift weights you know you will need help with in the first few reps. This is called having good "form."
Don't leave out your leg workouts! They are essential. Leg workouts will actually help your other muscle groups grow and will keep you looking more symmetrical.
Remember that a your diet is a must for developing muscle. Eat as described to get the most of your workout.
Don't expect to actually see great results in the mirror for about two months, so don't get discouraged. Be disciplined and stick with it and in at least three months, you won't be disappointed.

Source: wikiHow.com

Top 25 Rules of Running

2006-10-07T11:01:00.000-07:00

In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.

The Specificity Rule
The most effective training mimics the event for which you're training.
This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. "Runners are best served by running at goal pace and in the expected environment of that race," says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.
The Exception: It's impractical to wholly mimic a race--particularly longer distances--in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).
The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot.
The Exception: If you're starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you're close to your normal training load.
The 2-Hour Rule
Wait for about two hours after a meal before running.
"For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting."
The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that's high in protein and fat.
The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same to cool down.
"A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting."
The Exception: It takes less than 10 minutes to rev up on warm days.
The 2-Day Rule
If something hurts for two straight days while running, take two days off.
Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon.
The Exception: If something hurts for two weeks, even if you've taken your rest days, see a doctor.
The Familiar-Food Rule
Don't eat or drink anything new before or during a race or hard workout.
Stick to what works for you. "Your gastrointestinal tract becomes accustomed to a certain mix of nutrients," says Dallow. "You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added."
The Exception: If you're about to bonk, eating something new is probably better than eating nothing at all.
The Race-Recovery Rule
For each mile that you race, allow one day of recovery before returning to hard training or racing.
That means no speed workouts or racing for six days after a 10-K or 26 days after a marathon. The rule's originator was the late Jack Foster, the masters marathon world record holder (2:11:18) from 1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, "My method is roughly to have a day off racing for every mile I raced."
The Exception: If your race effort wasn't all-out, taking fewer recovery days is okay.
The Heads-Beats-Tails Rule
A headwind always slows you down more than a tailwind speeds you up.
So expect to run slower on windy days. "I disregard the watch on really windy days because headwinds cost me 15 to 25 seconds a mile, and I only get a portion of that back after I turn around," says Monte Wells, a longtime runner in Amarillo, Texas, America's windiest city. "The key is to monitor your effort, not your pace. Start against the wind, so it's at your back in the second half."
The Exception: On point-to-point runs with the wind at your back, you'll fly along faster than usual.
The Conversation Rule
You should be able to talk in complete sentences while running.
A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn't were running faster than optimal.
The Exception: Talking should not be easy during hard runs, speedwork, or races.
The 20-Mile Rule
Build up to and run at least one 20-miler before a marathon.
"Long runs simulate the marathon, which requires lots of time on your feet," says Gina Simmering-Lanterman, director and marathon coach of the Denver Fit training program. "And knowing that you can run 20 miles helps you wrap your head around running 26.2."
The Exception: Some coaches believe experienced marathoners can get by with a longest run of 16 to 18 miles, while other coaches suggest runs up to 24 miles.
The Carbs Rule
For a few days before a long race, emphasize carbohydrates in your diet.
"Carbo-loading" became the marathoner's mantra after Scandinavian studies in 1967 suggested cramming down carbs following a period of carb depletion produced super-charged athletes. Experts now say simply emphasizing carbs a few days before a race over two hours works just as well.
The Exception: There's a word for carbo-loading during regular training or before a short race: gluttony.
The Seven-Year Rule
Runners improve for about seven years.
Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. "My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started," he recalls.
The Exception: Low-mileage runners can stretch the seven years to well over a decade before plateauing.
The Left-Side-Of-The-Road Rule
To keep safe, run facing traffic.
"While running, it's better to watch the traffic than to have it come up from behind you," says Adam Cuevas, a marathoner and chief of the Enforcement Services Division of the California Highway Patrol. It's the law in California and many other states to run on the left side unless you're on the sidewalk.
The Exception: The right side of the road is safer when running into leftward blind curves where there's a narrow shoulder. The right side can also be safer if there's construction on the left side.
The Up-Beats-Down Rule
Running uphill slows you down more than running downhill speeds you up.
So, you can expect hilly runs to be slower than flat runs. "You don't get all of the energy that you expend going uphill back when you run downhill," explains Nimbus Couzin, Ph.D., a marathon-running physics instructor at Indiana University Southeast. "That's because when your feet strike the ground on a descent, a lot of energy is lost."
The Exception: When you run point-to-point with a net elevation drop, your average pace should be faster than on a flat course.
The Sleep Rule
Sleep one extra minute per night for each mile per week that you train.
So if you run 30 miles a week, sleep an extra half hour each night. "Sleep deprivation has a negative impact on training," says David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center. "The average person needs seven and a half to eight hours of sleep, so increase that amount when you're training."
The Exception: The extra sleep may not be necessary for some high-energy folks.
The Refueling Rule
Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.
"You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle," says Nancy Clark, R.D., author of Food Guide for Marathoners. "Ideally, the carb-protein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavored yogurt, or a bagel and peanut butter."
The Exception: Immediate refueling is less important if you aren't running hard again within 24 hours.
The Don't-Just-Run Rule
Runners who only run are prone to injury.
"Cross-training and weight training will make you a stronger and healthier runner," says TriEndurance.com multisport coach Kris Swarthout. "Low- and nonimpact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest."
The Exception: The surest way to run better is to run. So if your time is limited, devote most of it to running.
The Even-Pace Rule
The best way to race to a personal best is to maintain an even pace from start to finish.
Most of the 10,000-meter and marathon world records set in the last decade have featured almost metronome-like pacing. "If you run too fast early in the race, you almost always pay for it later," warns Jon Sinclair, the U.S. 12-K record holder and now an online coach (anaerobic.net).

The Exception: This doesn't apply on hilly courses or on windy days, when the objective is to run an even effort.
The New-Shoes Rule
Replace running shoes once they've covered 400 to 500 miles.
"But even before they have that much wear," says Warren Greene, Runner's World gear editor, "buy a new pair and rotate them for a while. Don't wait until your only pair is trashed." Consider shoes trashed when the spring is gone.
The Exception: A shoe's wear rate can vary, depending on the type of shoe, your weight, your footstrike pattern, and the surfaces you run on.
The Hard/Easy Rule
Take at least one easy day after every hard day of training.
"Easy" means a short, slow run, a cross-training day, or no exercise at all. "Hard" means a long run, tempo run, or speed workout. "Give your body the rest it needs to be effective for the next hard run," says Todd Williams, a two-time U.S. Olympian and online coach at pushthepace.com. Apply the hard/easy rule to your monthly and yearly training cycles by treating yourself to one easy week each month, and one easy month each year.
The Exception: After the most exhausting long runs and speed workouts, especially if you're 40 or older, wait for two or even three days before your next tough one.
The 10-Degree Rule
Dress for runs as if it's 10 degrees warmer than the thermometer actually reads.
To put it another way, dress for how warm you'll feel at mid-run--not the first mile, when your body is still heating up. This means choosing the right apparel. (See the "Dress for Success" table) "On cold days, the new soft-shell tops and tights are light, warm, and breathable," says Emily Walzer, fabrics editor for Sporting Goods Business Magazine. "On warm days, wear a lightweight performance fabric next to your skin, which will disperse sweat through evaporation."
The Exception: There's a limit to how many clothes you can take off without getting arrested, so if it's in the 70s or warmer, wear minimal lightweight, light-colored apparel.
The Speedwork-Pace Rule
The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.
The best way to increase your aerobic capacity and long-distance speed is through VO2-max interval training. A pioneer of VO2-max training is Jack Daniels, Ph.D., coach at the Center for High Altitude Training in Flagstaff, Arizona. "By stressing your aerobic system," he says, "this pace optimizes the volume of blood that's pumped and the amount of oxygen that your muscle fibers can use."
The Exception: The exact pace is closer to 10 seconds faster per mile than 5-K race pace for fast runners, and 30 seconds faster per mile for slower runners.
The Tempo-Pace Rule
Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.
This pace is about 20 seconds slower per mile than your 10-K race pace, or 30 seconds slower per mile than 5-K race pace. "The key benefit of this pace is that it's fast enough to improve your threshold for hard endurance running, yet slow enough that you don't overload your muscles," says Daniels. The ideal duration of a tempo run is 20 to 25 minutes.
The Exception: The exact pace is less than 20 seconds slower per mile than 10-K race pace for faster runners and slightly more than 30 seconds slower per mile than 10-K race pace for slower runners.
The Long-Run-Pace Rule
Do your longest training runs at least three minutes per mile slower than your
5-K race pace.
"You really can't go too slow on long runs," says RW "Starting Line" columnist Jeff Galloway, "because there are no drawbacks to running them slowly. Running them too fast, however, can compromise your recovery time and raise your injury risk."
The Exception: Galloway says you should run even slower on hot days.
The Finishing-Time Rule
The longer the race, the slower your pace.
How much slower? Jack Daniels and J.R. Gilbert spent years compiling a table (see "Predict Your Performance") that shows how much you should expect to slow down from one race distance to the next. "We did some curve-fitting to come up with a formula that generates a pseudo-VO2-max for each race time," says Daniels. They sweated the math; now you just need to sweat the race.
The Exception: Terrain, weather, or how you feel on race day could all throw off the table's accuracy.

Source: www.runnersworld.com

Top 13 Exercises While Sitting at Your Computer

2006-10-07T05:59:00.000-07:00

Sitting at the computer all day is not exactly good for the body. If you have to be at a desk all day long, doing some simple things can improve your posture and health.

Sit properly in a good chair designed for deskwork. Your back should be straight, and your head should be looking directly into your monitor. If you have to look down or up, you need to adjust the height of either the screen or your chair. If you keep leaning forward, first get your eyesight checked. If your eyesight is fine use a loose belt or string to tie yourself to the chair. After a while your posture will improve and you'll no longer need this restraint.
Maintain an ergonomic body posture while typing. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
Stand up every half hour. Walk around a few steps, stretch your legs, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle age people, who generally use the computer a lot.
Roll your head around your neck periodically, but avoid rolling your head all the way back. Do the motion slowly clockwise for 1-3 iterations and then repeat in the opposite direction.
Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).
Recognize that people tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull you shoulders back. You will feel a stretch in the scapula area.
Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Do this all day long while you are in your chair.
Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.
Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 8 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.
Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching tv or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.
While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.

Little additional tips:

Don't neglect the health of your eyes! It is detrimental to your eyesight to focus at one thing for long periods of time (i.e. your monitor) so take breaks to look out the window and focus at something at a farther distance away to maintain good occular health. Also consider purchasing an LCD screen which is easier on the eyes. Optomologists recommend following the "20-20-20" rule--For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away.
As long as something is moving, you will be helping to keep yourself in better shape. Constant movement will burn calories and contribute to cardiovascular health. While exercising at your computer is helpful, it is not a substitute for going to the gym or conducting a regular exercise program.
Don't sit still. Fidgeting is a good way to keep moving. Even something like tapping your foot. But don't make too much noise--however you fidget, the repetitive noises may bother other people.
Always have water nearby to drink.
If you're all alone, try shutting off the computer for a bit and exercise. If you're on a cell phone call, get up and do stretches, or leg lifts, anything to keep moving during down time away from the desk.
Try exercises that combine opposing muscle groups (flexors and extensors, e.g., biceps and triceps) to get a good workout. Clasp your hands together with palms facing each other. Pull up with one hand while pushing down with the other.
Play music while working to provoke body movement and relieve stress. A smaller instrument will be more convenient.

Jocelyn for wikiHow.com

Top 5 Ways to Lose 5 pounds in 5 weeks

2006-10-07T00:37:00.000-07:00

Losing five pounds in five weeks can be accomplished by following a safe, effective, and nutritious diet. A weight loss rate of 1 pound per week is perfect for experiencing lasting, healthy weight loss. Make sure you ask your doctor if this plan is the right one for you so it will be healthy and effective. Good luck!

Restrict calories moderately, starting with 200 less calories a day.
Eat a balanced diet every day. Include 1 lean source of protein, 1 serving of complex carbohydrates, and 2-3 servings of vegetables and fruit at each meal. It is suggested that you get your daily percentage of calories in the following portions: 40% protein, 40% carbohydrates, 20% fat.
Eat 5-6 small meals per day, spaced about 2-3 hours apart. If you eat before you get hungry, you don't need to eat much. If you wait until you feel hungry, you will eat far more than you need to. Now, we know this is really inconvienent for anybody who actually goes to school or has a job so just make sure you eat small but adequate portions whenever you eat and have a healthy lifestyle.
Exercise by walking 30-45 minutes everyday. Do not use ankle weights as this is the leading cause of orthopedic injury. Walk up hills or on inclines as your conditioning improves. You can jog for 20-30 minutes a day for those who have less time.
Resist food cravings by brushing your teeth when you feel hungry. Pamela Anderson uses this method. Food cravings are often strong in the late afternoon, and if brushing your teeth fails you should eat one of your meals during this time. Remember, when you get cravings, you are burning fat so sip some water or have a light, low cal snack (fruits and veggies are great)!

Tips:

A gradual, moderate restriction of calories together with exercise is the only proven method to lose weight and keep it off.
Keep your rate of weight loss under 2 pounds per week; adjust your level of calorie restriction by the amount of weight loss you experience each week.
Restricting calories by more than 550 per day is unhealthy and a quick way to regain weight.
Don't become a slave to the scale; focus on feeling healthier as well as losing weight. It doesn't matter what the scale says but how you look and if you are happy with yourself.
As a general rule, a non-active person requires 12 calories per pound per day to maintain their current weight. So a 150 pound person who is not active would require 1800 calories per day to maintain their weight.
Protein that contains healthy fats such as Omega-3 are perfectly acceptable, even if they're not technically "lean."
There are two things the body requires that have no calories: water and fiber. The more of these you consume, the better for you and your weight loss goals. Many vegetables are full of both: this is why a 1 pound package of salad mix has only 100 calories or so.
Keep in mind that it takes a long time to lose weight and it is not easy. You will have to work at it and exercise at least 4 times a week (It isn't as bad as it sounds).
There are 3500 calories in one pound so you have to burn that many extra a week to lose one pound.
Never eat less than 1200 calories in a day because that would be unhealthy and the weight wouldn't stay off.
Good luck with your weight loss and remember to keep it off and remain active when you reach your target weight.
Sugar is addictive and causes cravings for more food and more sugar. This is why all fast foods, and most canned foods at our supermarkets are loaded up with sugar.
Read the food labels on all cans and jars. Sugar must be 5th on the list or lower.
Notice how so many so-called 'LOW FAT' foods are actually high in sugar, which only feeds the cravings for more food! (This is how food manufacturers constantly trick their public into thinking their garbage is 'good for you'. It isn't.
Cook your food several days in advance, and put measured amounts into the (2-cup or 250 ml) containers.
If your refigerator is big enough, you can store meals for most of a whole week.

Michael A. Smith for wikiHow.com

Top 6 Things To Teach Yourself To Walk On Hands

2006-10-06T04:52:00.000-07:00

Walking on your hands is a classic sign of elation, improves your upper body strength, and looks ridiculous enough for you to try.

Begin with one foot in front of the other and arms raised by your ears.
Lean over while swinging your arms out in front of you towards the ground.
(Do this while you are swinging your arms) Start lifting your dominant leg behind you.
Push forward with your remaining leg and bring your hands to the ground, all while lifting your remaining leg off the ground. The trick is to do this all at the same time.
Don't freak out. Put your legs straight up and balance yourself. Concentrate on keeping your legs in the air. You may have to stumble around on your hands to keep balance, but that's OK. If you have gotten this far, you can handstand.
Move on arm at a time while leaning slightly in the direction you want to go. Little steps are easiest if you are just learning.

Little Tips:

Start on grass or gym mats. For sure.
A good idea would be to tuck in your shirt.
This will probably take you a long time to figure out. Don't be discouraged.
If you are falling as though you are going to land on your back, you can always bend your arms, tuck your head, and roll out of the handstand.
Stop when your arms are tired. You aren't training anything by falling on your head.
Get a friend to spot you by standing a safe distance in front of you to catch and then hold your calves while you're in a handstand. They could also stand behind you, but you need to be careful not to kick them!
You can also practice or start out while facing a wall. The wall can act as your "spotter" and help you work on balance, as well as keep you from falling farther and landing on your back.
Prepare your arm, shoulder, abdominal, and back muscles for this workout by exercising regularly. Your leg muscles are strong from doing this all your life. Don't expect that your upper body is going to be ready overnight.
Don't bend your arms, and don't bend your legs. You will fall as soon as you start bending things. (notice the girls that look like they are falling in the picture have bent legs and arms)
If you are having trouble kicking up to a full handstand, try doing a handstand against a wall. Practice this several times before you start walking. Like a baby, you have to stand before you walk.

Top 8 Things To Know To Become a Best Push-Uper

2006-10-06T01:52:00.000-07:00

You don't need to join the Marines to enjoy the many benefits of doing a proper push up (sometimes referred to as a press up). A basic push up does not require any equipment other than your own body weight. It can be done anywhere there is a firm surface. And it works the chest, the shoulders, and (to a lesser extent) the triceps. So, it is an excellent exercise for general upper body strength. It can also be varied to meet many needs.

Before doing any kind of exercise, always remember to warm up. Warming up reduces the risk of injury and gets muscles ready for action. You can actually lift/push/pull/etc. more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your shoulders and wrists - key joints in push ups.
Assume a prone position on the floor or other hard surface that's able to support your body weight.
Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground.
Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. This position is called "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.
Lower your torso to the ground until your chest almost touches the ground. Keep your head neutral to prevent either your forehead or your chin touching the ground first, which would decrease the effectiveness of the exercise. Try to have the tip of your nose pointed directly to the ground as you're going down.
Raise yourself by attempting to push the ground away from you. The power for that push will inevitably come from your shoulders and chest. The triceps are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are just about straight.
Repeat steps 5 and 6 for the remainder of the exercise.
Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but, unfortunately, are quite often overlooked.

Some tips:

The reason that the phrases "until your chest almost touches the ground" and "until your arms are almost straight" are used is a principle in strength training which isn't widely known. In any exercise that makes use of muscles extensively, in order to get maximum efficiency from the exercise, you should always keep the muscle involved in the motion and not let it rest. In this case, for example, if you let your chest touch the floor while coming down, your weight will be supported by the floor and not your chest and shoulders. Since they aren't supporting your weight anymore, the chest and shoulders will relax. Therefore, they will experience a more violent contraction when you start to push (not to mention the one second they aren't contributing to increase your upper body strength). Similarly, when coming up, if you let your arms become completely straight (i.e. lock your elbows) your weight gets supported by the bones in your arm (i.e. the skeletal structure) rather than your muscles.
Imagine a straight line from your shoulder blades to your knees and try to keep it straight. If you bend at your hips, you will not only reduce the effectiveness of the exercise (since you aren't exactly lifting your whole body anymore), but might also get unnecessary pain in your abs or lower back.
For variation, you can let your elbows shoot out from your torso when you come down or keep them tucked to the sides. This variation has no significant effect on the difficulty of the exercise but rather changes the muscles worked. If you keep your elbows to the sides, you will use more of your triceps; if you keep them wider, you will use more of the chest muscles.
If you want an easier exercise, you can do the push-ups with your hands being on higher ground than your feet. You might do this by putting a box or some books between the hands and the floor. The more "vertical" you get, the easier the exercise will be.
Since your weight is shifted backwards during this exercise it will inevitably give the bottom of your pecs (full name: pectoralis, the chest muscles) a slightly harder work out than the rest.
There are a couple of ways to make the push-up harder. You can reverse the previous tip: put your feet up higher than your hands. You can plant your feet on top of a box or on a couch.
Another way is to add weight to your torso. This can be accomplished by putting those books on your back while you do the push-up or having your child sit on your back. In this case, your weight is shifted forward and you will work the top of your pecs a little more. You can also bring your hands closer together on the floor for increased difficulty (will favor the inside pecs).
If none of these are hard enough for you, you can consider doing the push-up with only one hand!
Here's a tip not only about the push-up but about strength training in general: Doing any exercise slower than normal or with more repetitions will generally make it more difficult.
If you would like an extended range of motion, you can do the push-up between two benches, with one hand and one foot on each bench. This way you can lower the torso to a level below your hands.
One tip that helps keep proper form is to squeeze your buttocks together. This forces your spine to straighten out, not allowing you to "cheat" and arch your back.
Once you reach a level of strength and endurance that will allow you to do 20 or 30 push-ups in a row, try doing lots of small sets. 10 push-ups without stopping is a fairly easy level of conditioning to reach. Try setting a timer for 15 minutes and every time it goes off, do 10 pushups and restart the timer. This allows your muscles to recover in between sets, and you will quickly find yourself able to do hundreds of push-ups within the space of a few hours.
Sleep and eat. Doing pushups stresses your muscles, making them weaker. Sleep, rest and nutrition allows your muscles to recover and heal after you stress them. When your body recovers, it builds the muscles you stressed back stronger so that they will be better able to handle the same level of exertion. So, sleep and eat.

Warnings:

As with any strength training exercise, if you feel intense and/or sudden unexpected pain in your chest and/or shoulders, STOP IMMEDIATELY! If the pain is in your chest and/or shoulders, you have either done more push-ups than you can handle or you aren't ready for the exercise you are undertaking. If it is the latter, start with lighter exercises that target the chest before attempting the push-up. If the pain is somewhere else, you are doing something wrong. If the pain persists, consult a physician.
Positioning your hands closer together to make the push-up harder has diminishing returns. When you want to make them be really hard, try putting your hands together so that they form a triangle. However, if you put them too close together, you might have trouble balancing your torso during the lift and put extensive (and unnecessary) strain on the bones of the arms and shoulders. This might lead to aching of the bones well after the exercise or problems in the shoulder joint in the long run. The danger zone varies from person to person and from one body type to another. A general guideline to follow is: When you place your hands on the ground, extend your thumbs inward toward the opposite hand. If your thumbs are touching each other, you are at the limit. If you want to place your hands further together, consider the other mentioned methods of making the push-up harder. Trying to clap when you come up with your arms straight is another good variation of the push-up. When you do this, though, make sure you hold your tight, straight, position.

Top 10 Snacks under 200 Calories

2006-10-05T11:20:00.000-07:00

I don't recommend a 200-calorie snack for every time your stomach starts to rumble, but I'll take any of these 200-calories-or-less favorites over a handful of potato chips or a vending-machine candy bar any day.

4 Bagel Bites
We know: Frozen pizza is usually a diet no-no. But 4 Bagel Bites weigh in at 200 calories and just 6 grams of fat. Not to mention that they're also a good source of calcium and even up your protein and fiber counts.
8 ounces nonfat yogurt with 1/2 cup mixed berries
No, you can't have the granola parfait. But when you add half a cup of mixed berries to your yogurt, we doubt you'll miss it. Your calorie count certainly will, though.
Smoothie blended with 6 ounces skim milk, 3/4 cup diced strawberries and banana, 1 tablespoon chocolate syrup and 1 cup ice
Smoothies don't usually make our list of easy, filling snacks, but a batch of this delicious fruit-filled icy favorite is low in calories and great for a warm-weather day.
1 medium pear with 1 ounce Brie
Love cheese? So do we. Try spreading 1 ounce of creamy French Brie on a pear for a snack that gives you what you love and only costs you 198 calories. Just be careful -- this treat is fairly high in fat.
2 ounces smoked salmon with 1 tablespoon nonfat cream cheese on 1/2 small whole wheat bagel
Larger than a tea sandwich, this snack is almost a mini meal in itself. It's low on calories and high on protein and whole grains, which means you're really getting the most out of those calories.
1 3/8 ounces chocolate-covered peanuts
Not eating chocolate is what should really be considered a sin. So treat yourself a little bit every once in a while. A small portion of chocolate-covered peanuts is 200 calories but -- gasp -- has 13 grams of fat.
3/4 cup Post Bran Flakes with 1/2 cup skim milk
Enough with the anticarb craziness. At only 140 calories, this breakfast staple works any time of day (or night).
2 Strawberry Newtons
We can't remember the whole "cookie vs. fruit" controversy over this old Nabisco favorite, but each Newton in the two-cookie snack pack is only 100 calories. There is a fat-free version, but when the real ones set you back only 1.5 grams of fat each, there's no need to skimp on taste.
2 slices diet whole wheat bread with 1 cup sliced raw or cooked veggies of choice and 1 ounce sliced nonfat cheese
This easy-to-make snack has almost all the food groups covered. For less than 200 calories, you've got your grains, dairy and vegetables. Keep in mind that during cooking, veggies often lose some of those good-for-you nutrients.
1 Nature Valley Chewy Trail Mix Bar
For snacking on the run, there's nothing easier than grabbing a fruit bar. Nature Valley claims its Chewy Trail Mix Bars will boost your energy levels in addition to being low-cal.

Lindsey Unterberger

Top 10 Favorite Foods for Losing Weight

2006-10-05T11:14:00.000-07:00

Why does the concept of weight loss conjure up images of, frankly, unappetizing foods? Why do carrot sticks always spring to mind?

The answer seems to lie in the common delusion that to pare pounds you have to barely eat, and the calories you do eat should be no more than required by a mouse. But researchers are repeatedly finding that food quality is more important than quantity when it comes to weight loss. Combined with adequate exercise, your meals can be regular serving sizes. The food just needs to be, well, wholesome.

“We’ve lost sight of that word—diet,” says Kristina Campbell, runner up in a weight-loss challenge held in Phoenix, Ariz. “Diet used to mean what your food is for the day, not losing weight.”

Yams and sweet potatoes.

Great diet foods because they’re low on the so-called glycemic index, says Dr. Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism—all of which affect fat deposition.

Oranges, apples and grapefruit.

Dr. Lieberman recommends these particular fruits because they contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness.

Killer sandwiches.

To lose 40 pounds in 21 weeks, Kristina relied on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats – but always oven-roasted turkey over anything vacuum-packed. For bread choice, Kristina suggests anything brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.

Cereal

They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best, says Kristina. “I eat my cereal with skim milk and blackberries or raspberries, which contain about 8g of fiber per cup. That’s like three or four slices of bread!”

Salad

“If you eat a salad, make it valuable,” suggests Kristina, also a former five-star chef from New York City. “Get field or Asian greens and add a yogurt dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon.”

Quiche

Quiche made with egg whites and just a couple of yolks is one of Kristina’s favorite protein sources. She also tosses in a little low-fat cheese, broccoli and spinach.

Yogurt

And other dairy goods that come in great-tasting, low-fat products.

Almonds

Nuts are loaded with monounsaturated fats—the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. “I recommend that 20 percent of calories come from [healthy] fat,” Dr. Lieberman says. Small amounts of nuts are a good starting point.

Peanut butter

Likewise, nut butters are a great source of those healthy, monounsaturated fats. Kristina likes unsalted, all natural brands of peanut butter. But almond or cashew butter is considered an even healthier option (especially if you’re allergic to peanuts!). Enjoy your favorite, but in moderation.

Hummus.

AKA pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.

Susan Woodward

Top 17 Tips To Live a Long Live

2006-10-05T04:18:00.000-07:00

As technology and medicine evolve over time, the life expectancy in most countries is increasing. Here are a few additional ways of increasing the odds that you will make it to that ripe old age of 85 and beyond.

Eat healthfully. Some health professionals will state that eating healthy is more important to your body than getting regular exercise. Indulge only when necessary and have a well-balanced diet. Read and understand "Nutrition Facts". Try to limit yourself to strictly organic and sustainable meals otherwise you're probably not getting the balanced diet you may think you are.
Introduce regular exercise into your life. While most people lead quite busy lives, the benefits of exercise usually present themselves in all areas of your life. Gradually introducing exercise will lead to longer patterns of fitness rather than adopting a harsh workout regime each New Year's.
Develop a sleep schedule. It is not as important to get a certain number of hours of sleep, so much as it is to get the same amount of sleep, at the same time, day in and day out. Sleep gives your body a chance to heal and regenerate; having a stable sleeping routine will help your body take care of itself more easily. If you do not carry out successful sleep cycles over an extended period of time (48+ hours) you can seriously affect your physical and mental health.
Drink plenty of water. This universal solvent is a most effective weapon against toxins and many other violators. It flushes out your system like nothing else does (see related wikiHows).
Think first. This step includes looking both ways before you cross the street, as children are taught but many adults take it for granted, and wear protective gear when necessary. Whether you are riding a bike or skateboard, working on a construction site, or handling potentially harmful substances. While the human skull is quite thick and sturdy, severe head trauma can result from the brain being jostled around inside the skull from an impact, potentially resulting in permanent brain damage or even death.
Reduce causes of stress and depression in your life. This can have a very negative impact on your heart, and other physiology. Learn to cope with stress by trying different relaxation techniques or simply by looking at things differently. Take deep breaths during your most stressful moments.
Give up smoking. While tobacco companies still stand by their claims that smoking does not cause cancer, there is a consensus in the medical community that smoking is very hazardous to your health and can often result in premature death. Attempt to break the addiction by trying nicotine gum, or a nicotine patch.
Be safe. Avoid potentially dangerous activities that frequently or occasionally end in death or dismemberment, such as skydiving, bullfighting, or marriage (just kidding, but if handled improperly, it could really hurt!). Do not do anything that you believe can cause tissue damage, and avoid potentially hazardous situations.
Have yearly physicals. Identifying potentially deadly health problems early can result in their eradication.
Stock up on antioxidants. Recent studies have shown that antioxidants may slow the process of aging. Antioxidants can be found in a number of fruits and vegetables and can also be found in herbal supplements and teas.
Avoid overindulgence. Too much of anything can cause harm, whether it be food, drink, drugs, or even medicine -- even Tylenol can be fatal if ingested in great enough quantity. Non-prescription and illegal drugs may contain chemicals and/or other drugs that are unfit for human consumption, but keep in mind that alcohol and tobacco are among the worst drugs. Do not forget that caffeine is also a drug. Any drug, from alcohol to aspirin, carries with it a risk of shortening and ending your life. If you do decide to use any drugs, be responsible -- do your research, make sure you understand their properties and side effects, and use them appropriately. The same applies to food -- read nutrition labels and do some research to understand what the information means to your health. With anything you ingest, moderation is key.
Wear sunblock. Even if you are dark skinned and have no history of skin cancer in your family, the increasing number of UVA and UVB rays hitting the Earth from the sun pose a threat to anyone and everyone who spends more than 15 minutes a day out of the house or office. Get SPF 30 or higher.
Try not to be afraid. Seriously, the worst stress comes from the inside. If you are in constant fear of anything or everything (phobias) you become as fragile as an ant, asking for life to step on you. Be as passive and easy going as you can. There are bigger things like earthquakes, stray bullets, automobiles and airplanes that can kill in an instant but which you cannot defend against, and are not afraid of anyway, right? Fear is a tool, and it has a purpose, but it is most often bad for your well-being. Do not be afraid, be aware.
Drink lots of tea. There are two main types of tea - green and black. Both are from the the same tree, however green tea is less processed than black tea. Green tea has many health benefits, including reportedly reducing the chance of heart attack and cancer. Other benefits include increased energy and metabolic weight (good for weight loss), and high antioxidant content (slows down aging). Black tea has these benefits also but at a reduced level. Try and drink 5 cups of green tea a day, and let the tea brew for at least 5 minutes before drinking - the stronger the better for you!
Eat dark chocolate. One piece of dark chocolate a day can benefit the heart as cocoa solids have a beneficial effect of the heart and arteries. Dark chocolate has more antioxidants than other kinds of chocolate, and due to having less milk, it is also lower in fat. Chocolate also makes you happy (in case you did not know) because it releases endorphins.
Drink one glass of red wine a day. Red wine contains substances called polyphenols which maintain the elasticity of the artery walls and also act as antioxidants - thus helping maintain a healthy heart and slowing down ageing. Anecdotally, the oldest woman in the world, Jeanne Calment, drank one glass of wine a day, and she lived until she was age 121. If you would rather not drink wine everyday, consider eating red grapes instead.
Look on the bright side. Having an optimistic point of view is healthy and those who drink from the cup that is half full tend to have a much stronger resilience to any health problems.

Some tips:

There are moisturizers (both facial and body) with built-in sunblock that don't make you smell like you just came from the beach. In addition to keeping your skin protected, lotion will help keep it firm.
Eat Garlic, but use it in moderation (need I say more?). Having certain quantities of garlic in daily meals actuallly keeps you from getting sick and builds up your immune system.
Study the lifestyles and habits of "centenarians" - people who've lived past 100 years old.
While the body is always an important factor in long life, do not neglect your psychological health. What good is having a body that can live for 120 years if your brain dies from the inside out at 50? If you experience any changes in your attitudes or behaviors, such as a quickening of the temper, a dulling of the senses, or a slowness in speech or thought, consult a mental health professional. It may be nothing, but better safe than sorry. Also, reducing stress and anxiety will help to keep your mind healthy.
Money is extremely useful for gaining access to the things you need to remain alive.

Top 7 Things To Know To Begin Running

2006-10-04T22:51:00.000-07:00

It's not as difficult as you might think to get started on a running program - even if you haven't been physically active. If you start off the right way, you will soon discover for yourself the mental and physical benefits of running.

Steps:

Plan to spend 20-30 minutes at a time, three days each week. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes - something you may find yourself doing if bitten by the running bug.
Get some good running shoes. Don't scrimp on price too much, but don't think you need that $500 pair of ultra-runners at first. No beginning runner needs that kind of economic pressure on the road! If you're serious about this running thing, it's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. The right shoe for one person is the wrong shoe for another and will cause injury. A good running store can test you to make sure you get the right shoe (bring along a used pair so they can tell from the wear pattern as well). Your typical sporting goods store does not have the expertise to get you in the correct shoe.
Stretch before and after a run. Be aware that although the benefits and/or drawbacks to this are controversial, there remains enough evidence to warrant some stretching at each workout. Stretch out each muscle group, holding each stretch for at least 15 seconds.
Learn the basics of good form. Keep your arms at waist level, relax your hands, and maintain good posture. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints. Take note that most distance runners land on their heels or midfoot and roll forward to the toe. If you try to run on your toes for too long your shins will start hurting and your calves will get tight.
Breathe. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
Enjoy yourself! Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most who call themselves runners will agree that it's good for your body and your mind.
Make running a habit. Follow this weekly schedule (from CoolRunning, see link below) 3-days-a-week for a 2-month period:
- Week 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
- Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
- Week 3: Brisk five-minute warmup walk, then do two repetitions of the following:
  - Jog 200 yards (or 90 seconds)
  - Walk 200 yards (or 90 seconds)
  - Jog 400 yards (or 3 minutes)
  - Walk 400 yards (or 3 minutes)
- Week 4: Brisk 5 minute warmup walk, then:
  - Jog 1/4 mile (or 3 minutes)
  - Walk 1/8 mile (or 90 seconds)
  - Jog 1/2 mile (or 5 minutes)
  - Walk 1/4 mile (or 2-1/2 minutes)
  - Jog 1/4 mile (or 3 minutes)
  - Walk 1/8 mile (or 90 seconds)
  - Jog 1/2 mile (or 5 minutes)
- Week 5:
  - Workout 1: Brisk 5 minute warmup walk, then:
    - Jog 1/2 mile (or 5 minutes)
    - Walk 1/4 mile (or 3 minutes)
    - Jog 1/2 mile (or 5 minutes)
    - Walk 1/4 mile (or 3 minutes)
    - Jog 1/2 mile (or 5 minutes)
  - Workout 2: Brisk five-minute warmup walk, then:
    - Jog 3/4 mile (or 8 minutes)
    - Walk 1/2 mile (or 5 minutes)
    - Jog 3/4 mile (or 8 minutes)
  - Workout 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
- Week 6:
  - Workout 1: Brisk five-minute warmup walk, then:
    - Jog 1/2 mile (or 5 minutes)
    - Walk 1/4 mile (or 3 minutes)
    - Jog 3/4 mile (or 8 minutes)
    - Walk 1/4 mile (or 3 minutes)
    - Jog 1/2 mile (or 5 minutes)
  - Workout 2: Brisk five-minute warmup walk, then:
    - Jog 1 mile (or 10 minutes)
    - Walk 1/4 mile (or 3 minutes)
    - Jog 1 mile (or 10 minutes)
  - Workout 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
- Week 7: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
- Week 8: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
- Week 9: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Tips:

Ease into your running program gradually. You can go from inactivity to running three miles (5K) on a regular basis in just two months. It's easy to get impatient, but don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long!
Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually increasing the time or distance you run. The racing can come later, if you choose!
Make sure you don't start off your runs too fast, and try to keep an even pace throughout. Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath.
You can measure your running by distance or time. Either method is fine and the choice is simply a personal preference for measurement.
Running with a partner or group increases your motivation to run. Especially at first a running buddy can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself.
Prevention is the best method of avoiding shin splints, which could otherwise delay your running routine for months while you recover. The problem is the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain.
If you’re like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.
For additional challenge, try running up and down hills. Gradually find slopes that are steeper. You can also run in loose sand or water (or both, at the beach); but don' run in large gravel, the risk of injury is great.

Warnings:

Always stretch after you run. It may not seem like you need to stretch after, but it helps you get rid of lactic acid, which is what makes your muscles ache! Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
Please consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease. Your body will thank you later for starting out at your healthiest.
Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready.
Don't skip the warm-up, and be sure to walk for a bit when you've finished, to allow your body time to cool down gradually.
Always consume adequate amounts of fluids before after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.

10 Steps To Heal Your Eyes

2006-10-04T10:46:00.000-07:00

We all know how important it is to keep our bodies fit by doing things like going to the gym, jogging, and swimming. But, did you know that you can exercise your eyes as well? While eye exercising won't improve your vision, it will keep your eyes healthy and help minimize eyestrain.

Steps:

Sit comfortably on a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms. Avoid applying pressure on your eyeballs. Place your palms so that the nose remains uncovered, and the eyes remain behind the slight hollow of the palms. Make sure that no light rays enter the eyes, and leave no gaps between fingers or between the edge of the palms and the nose. You may still see other lingering traces of colors. Imagine deep blackness and focus on the blackness. Take deep breaths slowly and evenly, while thinking of some happy incident; or visualize a distant scene. After your eyes see nothing but blackness, remove your palms from your eyes. Repeat the palming for 3 minutes or more.
Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat this 7 or 8 times.
Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly; otherwise, you could hurt your eyes.
Press three fingers of each hand against your upper eyelids, and hold them there for 1-2 seconds, then release. Repeat 5 times.
Sit and relax. Roll your eyes clockwise, then counter-clockwise. Repeat 5 times, and blink in between each time.
Sit about 6 inches from the window. Make a mark on the glass at your eye level (a small sticker, black or red, would be perfect). Look through this mark and focus on something far away for 10-15 seconds; then focus on the mark again.
Hold a pencil in front of you at arm's length. Move your arm slowly to your nose, and follow the pencil with your eyes until you can't keep it in focus. Repeat 10 times.
Look in front of you at the opposite wall and pretend that you are writing with your eyes, without turning your head. It may seem difficult at first, but with a bit of practice it is really fun. The bigger the letters, the better the effect.
Imagine that you are standing in front of a really big clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.
Focus on a distant object (over 150 feet away) for several seconds and slowly refocus your eyes on a nearby object (less than 30 feet away) that's in the same direction. Focus for several seconds and go back to the distant object. Do this 5 times.

Tips:

It is more important to do the exercises regularly than to do them for a long time. Even 30-60 seconds of eye movement every hour is very helpful. For example, when your computer takes its sweet time to do something, most people just swear at the poor thing and waste the time, but you can make a few circles with your eyes. Even the first day you do this, you should notice that, when you finish working, your eyes aren't as tired as usual.
Taking short breaks from near work to stare out to the distance also relieves some strain.

Warnings:

Consult your eye doctor before doing any of these exercises. The last thing you want to do is add further strain to your eyes, or damage them permanently.

When doing these exercises, make sure that you're not facing anybody, or that they know you're doing eye exercises. Otherwise they might think you've gone nuts.

Extensive peer reviewed research has shown that visual clarity is not improved by exercise. Some people have weakness in the ability to turn their eye in or out. You may have esotropia (eye naturally turned in) or exotropia (eye naturally turned out). Exercise may help these conditions.

Doing these exercises when you wear contacts may cause them suction to your eyeball. They might also move around and possibly become folded and/or dislodged, which can be extremely uncomfortable as well.

Do not apply pressure on your eyes

Why You Can Have After Exercise Headache

2006-10-03T11:53:00.000-07:00

It’s surprisingly common - you’re exercising, everything’s fine, and then POW - a headache strikes! Or, sometimes, a headache hits while you’re exercising. Is it just a minor annoyance? Or could it be a signal that something serious is going on? Should you go to the doctor, or just shrug it off?

If you already suffer from headaches or migraine, it may just be that your exercise is starting the headache chain-reaction. In that case, it’s important to look at the overall picture and make sure you’re getting the treatment you need for headaches. Your doctor may recommend a pain killer to take just before you exercise, to stop the pain before it starts. In the case of migraine, this is called an “effort migraine”, and it’s very common. A throbbing headache in the back of your head may be an “exertion headache”, which again usually requires some pain killers and is not serious.

But after exercise headache can be a warning that something serious is going on. As a general rule of thumb, if you get a new headache after you exercise, you should see a doctor right away. Any sudden change when it comes to headache could be a sign of something serious, so don’t wait.

Some of the more serious headaches have to do with the blood vessels in the head. A headache after exercise could indicate an abnormality in the blood vessels themselves, or could warn you of a brain hemorrhage (or haemorrhage) (blood flow when blood vessels break).

If you’re exercising in the heat and begin to have sore muscles, difficulty breathing, and dizziness along with headache, you could be experiencing early signs of heat exhaustion or heat stroke. You’ll soon be past helping yourself, but friends will need to make sure your body is cooled off quickly.

Of course, everyone is afraid of brain tumours. Tumours (tumors) are very rare, so don’t panic at the first sign of headache. Unlike typical headaches, these generally get worse over the course of several weeks, and are usually worse in the morning. They get worse when you exercise, and almost always include other symptoms, such as blurred vision, unsteadiness or weakness. Again, if you get a new headache, see your doctor right away. You want to catch these things as early as possible.

Here are some other things that may tip you off that your exercise headache is very serious:

- You have injured your head in the past

- You experience paralysis or a tingling sensation

- Your neck is stiff

- You’re waking up at night with pain

- The headache isn’t going away

- You’re experiencing other symptoms elsewhere

- Any other change in symptoms

Remember, even if you have other symptoms, it may not be an immediate problem. But it’s worth it to talk to your doctor and remove all doubt. Even if it’s not a sign of another disease, dealing with the pain will help you benefit more from exercise and your relaxing time too. Your health is worth it!

James Cottrill

Top 8 Reasons To Buy a Treadmill

2006-10-03T11:05:00.000-07:00

According to the Sports Goods Manufacturers Association, treadmills are the #1 home-fitness item, outdistancing stair-climbers, stationery bicycles, rowing machines and cross-country skiers. In fact, some surveys indicate that nearly 40 million Americans run on treadmills.

Marathoners use treadmills, so do collegiate runners, soccer moms, lunchtime joggers and legions of senior citizens who are eager to get in shape and keep in shape. And according to the research firm American Sports Data, women, forever dedicated to self-improvement, are purchasing 75% of the new home treadmills being sold. It’s easy for women to incorporate a home treadmill into an existing exercise program as an alternative to outdoor running. Or, a treadmill can easily be the centerpiece of a fitness plan, providing excellent cardio-vascular benefits all by itself.

The “smart money” knows that an investment in a good home treadmill will pay off with big dividends in a variety of areas:

IT’S A SURE THING
It doesn’t matter if you’re weathering a snowstorm in Nome, Alaska or a heat wave in Tallahassee, Florida, your treadmill is always ready to take you a few miles closer to good health. Let the mailman worry about snow, or rain or dark of night, with a treadmill, you can run whenever you like.
THE CALL OF THE WILD
There’s no doubt that a run on a forest trail or in an urban park is a wonderful experience that brings out our spirit of adventure. But, in many areas, a run in nature may expose you to wild animals, unfriendly pets and even unsavory human beings. Far too many women in large cities and small towns have been victimized while out for a morning or afternoon run. A treadmill is always in a safe place ? your house. And you can bring the outdoors in for you run by setting up your machine near a window so you can enjoy the view during your workout.
SLIPPERY WHEN WET
After a heavy snowfall, plows often heap white mountains onto the sidewalk, forcing runners into the streets, where ice and cars present dangerous obstacles to making it home alive.
STEP LIGHTLY
Running on a treadmill is much easier on your legs, feet, and joints than running on rock-hard concrete and asphalt, and special low-impact treadmills are available which claim to reduce the impact of running by 40%. How? The running belt on the treadmill gives more than outdoor surfaces, and the inner workings of the treadmill help to disperse the shock waves that occur when your foot strikes a surface.
YOU’VE GOT HEART
Want to know how many calories you’ve burned? Your heart rate? How fast you’re running? The distance you’ve run to the hundredth of a mile? A wide range of built-in monitors is standard equipment on many treadmills. Monitors help you get the most out of your workout by approaching it scientifically and focusing on things like keeping your heart rate at a good level.
In fact, some treadmills even offer a special function that regulates the speed of the treadmill based on your heart rate ? the ultimate custom-tailored workout.
FORM IS THE FUNCTION
It’s tough to develop a good running form when you’re skipping to avoid tree roots or jumping on and off sidewalk curbs. And good form is integral to getting the most from your run. With a treadmill, you have the dual advantage of a smooth running surface and a steady pace, so you can concentrate on things like lengthening your stride, pumping your arms, etc. Any progress you make on the treadmill will easily be translated to your outdoor running.
TV - YES! COUCH POTATO - NO!
If you love to watch television, your time on the treadmill is a perfect opportunity for guilt-free multi-tasking. In the gyms of Wall Street in NYC, captains of industry watch CNN and get the market news while they’re getting their morning dose of endorphins. At home, with a VCR, you can watch whatever you like ? cartoons, Regis and Kelly, soap operas, even tapes of your favorite marathon! (Hey, maybe you’ll pick up some running “style tips.”)
FINDING THE ZONE
Because home treadmills eliminate a variety of distractions and stressors ? dogs, traffic, uneven roads, etc. ? they allow you to really clear your mind and easily enter a relaxed, meditative state while running.

LLC & Christopher Guerriero

Top 5 Tips to Setting Up Your Home Gym

2006-10-02T11:48:00.000-07:00

Call them fitness centers, health clubs or whatever terminology you choose, they have come a long way in the past decade. Some are glamorous and high tech; some are comfortable and low-key. There would seem to be an atmosphere for everyone. But in truth, many people have valid reasons why they would rather not go to the gym. For them, a home gym is a much more attractive way to get in their daily or weekly exercise. Fortunately, setting up a home gym can be a fun experience that doesn’t have to cost a fortune or require a degree in fitness education.

There are many rural communities that do not have a public gym. Or there is only one and it is always soooo busy. Some people can’t afford the membership and others just aren’t comfortable working out in front of anyone else. For many people it is a matter of motivation. It is much easier to hop on the treadmill when it is only ten feet from the couch. But ask someone to go out in the cold to start the car, drive to the gym and then back again and it quickly becomes easy to just put it off all together. For a host of reasons, many people are much more likely to exercise regularly when they have the equipment they need right in their own homes.

Claim Your Space
The first step in setting up a home gym is to find an area to use. You may clean out a section of the basement or garage. Perhaps you are lucky enough to have an entire room you can devote to your equipment. How much space you have will determine what type and how much equipment you can include. If there is a particular machine you have your eye on, you will need to make sure you have room for it.
Will you be able to leave your equipment set up or do space limitation dictate that the gym will need to be torn down after each workout? With home fitness equipment that has heavy parts such as weight stacks, or expensive electronics, such as some elliptical machines, you may want an area that can be secured from children.
Assess Your Goals
The next thing to consider is your exercise goals. Are you focusing on aerobic exercise? Do you want to lose weight? Maybe you are trying to bulk up. Different types of equipment work best for different goals. If an overall workout is what you want, you will need several types of equipment.
Consider Your Budget
Closely tied in with your exercise goals is your budget. You may have Olympic goals but a student’s budget. In that case, you may be better off to use the equipment at the school or Y club. Off course, you don’t have to buy new equipment. There are many places to purchase quality used equipment at reasonable prices. Several experts recommended going this route if you are new to exercise and not certain you will stick with it.
You don’t have to buy everything at one time. Many of the most impressive home gyms have been developed over several years, with pieces added as budgets allowed. Start with the basics, whether that be a good set of weights and a quality bench for those looking to add strength or bulk or one piece of equipment that you know you enjoy and are likely to use often.
Select Your Equipment
Some people choose equipment that is the hardest to find available at the fitness center. Elliptical trainers and treadmills are very popular as are exercise bikes, rowing machines, and stair steppers. Others like the versatility of free weights, Smith machines, or other multi-purpose home fitness equipment. Some people have workouts that target certain areas of the body, so they incorporate ab machines or dumbbells. Keep in mind that most experts recommend that any kind of heavier weight lifting be done with another person to spot you to be sure you are using correct form and to help with the weights if you suddenly reach your limit.
Many fitness experts feel that one piece of equipment does not a home gym make. If you are using your equipment to replace a fitness program at a health club, you will need to incorporate some of the same versatility. This usually requires some equipment for aerobics and cardio, and others for strength training and endurance. This could be as simple as an aerobics video and a quality elliptical trainer. The point is that you get a good workout.
Some people develop home gyms to supplement the time they spend at the fitness center. Maybe there are days you know you can’t make it to the gym, or some exercises you would rather do in private. Let the health club pay for the big buck equipment, and select the less expensive pieces for your home gym.
Comfort Counts
Whether you choose to create a single-station or multi-station home gym, the important thing is that you use it. One way to make exercise more appealing is to make your space attractive. Make sure there is adequate light and good ventilation. If you will be doing exercises on the floor, invest in a comfortable mat. Maybe you want to decorate the room with inspirational or motivational posters or pictures of athletes or power lifters you admire. The main point is that if the space is not comfortable and welcoming, you will be less likely to use it.
As a society, we just don’t get as much exercise as we used to. Fitness centers have done an excellent job of trying to help address this concern, but some people are not comfortable with a public workout. Others just like the convenience of working out at home. There are a variety of reasons people choose to set up a home gym. With a little planning and self-assessment, the options are plentiful, and the results can be very effective.

C.J. Gustafson

The Beginners Guide to Losing Weight

2006-10-01T13:44:00.000-07:00

So you’ve decided that you’re going to do it.

You’re sick and tired of being sick and tired and are once and for all hell bent on losing weight.

Well, let me be the first to warn you of a very grim fact:

Millions have tried before you and most of them have failed miserably at reaching their weight loss and diet goals.

Therefore, I’ve put together a little beginner’s guide to help make sure that you are one of the few that actually ends up being successful at this.

Get an accurate picture of where you are nowMany people just go and hop on a diet or weight loss program without knowing exactly where they are from the start. This is dangerous because along the way there WILL be numerous times where you will be tempted to simply quit altogether. Without knowing where you started, you won’t be able to accurately gauge your progress. Not being able too see that progress put you at an extremely high risk of quitting down the road when the going gets tough.
Set specific, realistic goals for your weight loss, and WRITE THEM DOWN.This is one of the most ill-executed steps in the entire process of losing weight. Most people will passively quote some random amount of weight that they “hope” to lose.”I need to lose 30 lbs.” “I’m trying to get back down to a size X” “If I can just fit back into Y, I’ll be fine”That is the exact WRONG way to go about your weight loss. All above the above are hopes. Wishes. Desires. And none does a thinner body make.
What you need are detailed, definite goals that are written and time bound (e.g. “over the next 3 months”) to hold yourself accountable to doing what you said you were going to do by the time you said you were going to do it.
Adopt a step-by-step course of action to get you thereIn order for this to work there needs to be a concrete method to your weight loss madness. To this end, you need to chose a weight loss plan that will lead you step-by-step through what to eat (and what not to eat), how and when to exercise, and every other imaginable aspect of losing weight. The reason for this is that goals have a much better chance of becoming reality when they are being attained as a result of a plan or system of action.
Get started IMMEDIATELYMost flunkies know how to study. Most broke people know how wealth is generated. Most overweight people how to lose weight. However, what separates all of these very knowledgeable, yet unsuccessful people from the results they desire is action. Don’t let that be your fate.Once you have written specific goals and chosen a plan of action, don’t delay in getting right on track to weight loss. The cheesecake, burgers, chocolate, and pastries aren’t going anywhere. You can snack on them moderately once you’ve achieved your goals. Don’t get caught into the trap of holding off having Your Best Body any longer. The sooner you start, the sooner you’ll be done.
Be Prepared for the emotional roller coasterNearly everyone who has tried to lose weight has had some level of success at one time or another. For those who have not been able to sustain desirable results, being knocked out by the emotional roller coaster is most likely to blame.Look, losing weight is very simple, but not easy. If it were, there wouldn’t be so many people trying to get it right. The #1 skill that you will need to develop in order to make it through is surviving the roller coaster of emotions. One day you’ll feel as if you’re getting great results. A week later, you may actually feel that you are moving backwards. Either way, just know that as long as you consistently follow the weight loss principles, you will ALWAYS move forward, even if it does not feel like it.
Don’t stop until your goal is reached, no matter WHATSo many times people come to a screeching halt in their efforts to lose weight and diet because they get discouraged a portion of the way through OR after they reach a certain benchmark they allow themselves to be satisfied and quit the program even though their goal has not been reached.DON’T DO IT.There was a specific reason that you set your initial goal. Do not sell yourself short by settling for anything less. Stick it out until the very end, and your sense of accomplishment will be irreplaceable.
Once you’ve reached your goal, never, EVER let yourself blow up againThis is the last and final barrier to ultimate success in your efforts to lose weight.Make sure not to allow yourself to relapse while you are in maintenance mode. I recommend sticking to the same general principles that helped you lose the weight and then occasionally indulging in some of the foods that you love. This balance is the best way to keep the body that you’ve worked for and not feel over-restricted.Make this the first and last time that you ever have to go through a weight loss program. Remember that if you can just get it right one good time, you can literally maintain it forever with little effort.

Lawrence Cole

Top 10 Tips to Healthy Eating

2006-10-01T13:11:00.000-07:00

Setting goals and eating healthier is a great way to feel better, look better, lose weight, have more energy, and be in a better mood. Here are 10 tips to healthy eating to help get you started on the right track.

Plan and prepare. If you have your healthy meals planned and ready then you are less likely to deviate for a fast food run or any other unhealthy option. Spend Sunday evening planning your meals for the upcoming week.
Plan on eating 5 or 6 small meals per day. Your blood sugar will stay more regulated, it keeps you from overeating, and your body will become more efficient at producing energy.
Breakfast should be your most important meal of the day. Researchers at the University of Massachusetts found that skipping breakfast increases the risk of obesity by 450%! Include Protein, fiber, good fats, and carbohydrates with breakfast.
Eat moderate portions. Until you get used to eating 5 or 6 small meals a day – it may be easy to resort back to overeating like you did when you only ate 2 or 3 meals per day. Watch your portion sizes and know that you can eat again in 2 or 3 hours.
Eat closer to nature. In other words – The closer something is to its natural state the better. An example would be choosing raw spinach over cooked spinach
Eat slowly and chew food well. Learn to savor the food you eat and you will realize that you are full before you overeat.
Learn to read labels. Stay away from “partially hydrogenated” and “high fructose corn syrup”. Learn more about what is on the label and what you need to stay away from. Remember the closer to nature the better.
Drink plenty of water. Water should be the first thing that hits your stomach in the morning and you should stay hydrated all day. Drink before you are thirsty. A glass of water before a meal can keep you from overeating.
Focus on fiber. A diet high in fiber has so many benefits. Learn about these benefits and take time to learn which foods provide quality forms of fiber.
Take time to learn which foods are healthy and which are not. Do not get your food education from commercials on TV or advertising of any kind. Read good healthy eating books or search on the internet.

There you have 10 tips for healthy eating. Make healthy eating a life long goal and not something you practice a month out of the year. Healthy eating will help you feel great and have more enthusiasm. You will probably find that eating healthy will cause you to lose the taste for some of the unhealthy foods you used to eat.

Bill

Top 10 reasons diets don't work and what you can do about it.

2006-10-01T12:23:00.000-07:00

Recently while researching some weight loss stories I came across this list of the top ten reasons diets don’t work. This list is credited to a Dr. Michael May but I could not find the original source.

While I don’t necessarily agree with all of these reasons I did want to recite them and give some possible ways to overcome each. Perhaps if one of these 10 reasons is a weakness for you; you can find some ways to overcome it here.

Too time consuming. I have always said that preparation goes a long way toward success in your weight loss and healthy eating regimen. If you find that all this preparation is too time consuming for you then try some of the following ideas.
1. Meal replacement shakes and bars
2. Frozen diet meals
3. Nutrisystem home food delivery
4. Hire a chef or caterer – or perhaps your city has one who prepares healthy meals for pick-up
Boring. I agree with this one but disagree with letting it stop you from experiencing successful weight loss. If you find diets boring then you should try to expand your knowledge of healthy eating. There are so many wonderful, healthy foods on the market. Try to change your mindset that diets have to consist of bland, tasteless food.
1. Read healthy recipe books and try some new dishes
2. Try Nutrisystem
Takes the pleasure out of eating. If you are not enjoying eating then you have not found the right diet yet. There are so many diets on the market – you CAN find one that is pleasurable to you. If you enjoy your diet – you will stick to it and you will lose weight.
Too restrictive for real life. Keep expanding your knowledge of healthy foods and you will be able to eat until satisfied and keep your calories and fat under control. Knowledge is power.
Forces a food focus. I am not even sure I know what this means – I am always focused on food. J
1. Find a diet that satisfies your taste and hunger and you will not always be thinking about food.
2. Find a diet that encourages portion control and eating often; and you will be satisfied most of the day.
Requires exercise to earn the right to eat. I have never seen a diet that says you have to exercise in order to be able to eat. Exercise adds life to your years, helps with a positive mindset, increases circulation, lowers cholesterol, and makes the body feel good. Exercise is not a bad thing. Enough said.
Equates exercise with punishment for eating. See above. If you think of exercise as punishment then you have not found the right exercise. I would skip a cookout to mountain bike any day. Find what works for you. I would be willing to bet there is at least one type of exercise you enjoy very much.
1. Hiking
2. Biking
3. Swimming
4. Yard work
5. Walking
6. Rollerblading
7. Soccer
Doesn’t address emotional eating. I agree with this particular one. Most diets don’t address this issue. If you suspect you are an emotional eater then you should seek help and information. I have seen one diet recently that addresses eating for reasons other than hunger – it is called the no-diet diet.
May decrease metabolism. A healthy weight loss diet will encourage eating 5 or six small meals per day and exercising. Both of these lifestyle changes will help to speed your metabolism.
Causes guilt and deprivation. Bill Phillips author of “Body for Life” recommends one day per week where you eat anything you want – guilt free. Not only does this relieve pressure from you but it also creates something to anticipate. Bill Phillips believes that the healthier you get – the less you will enjoy your cheat days. You will find that they leave you bloated, uncomfortable, and sluggish.

The purpose of this article is not to make you think the above reasons are only excuses; it is to encourage you to tackle these reasons with creativity and an open mind. The above reasons are real and have stopped many dieters dead in their tracks. Find what stops you from achieving your ideal healthy weight and find ways to work around it.

Bill

Glossary Of Common Gym Terms

2006-10-01T10:40:00.000-07:00

If you’ve ever had occasion to visit a gym, you’ve no doubt heard people talking about “feeling the burn” and “pumping up.” But did you ever wonder what people were really saying? Here are some common terms and phrases that will help you to learn what is really going on in the gym.

In The Zone - Tired and incoherent during a workout. Commonly described out of the gym as “spaced out.”

Extended Warm-Up - 20 minutes at low tension on the stationary bike then 20 minutes of casual stretching then a shower.

“Just One More Rep” - Said to a spotter during a set. Really means: “Lift the weight for me.”

Forced Reps - For the reluctant exerciser, every single rep of a workout is a forced rep. This is especially true when they have a mean trainer.

Hack Squat - The position a cat gets into when he’s coughing up a hairball, commonly mistaken as a leg exercise.

“Can I work in with you?” - Translation: “Can I remove all your weights and sweat all over your bench?”

Drop Sets - What sometimes happens after doing a hard set of dumbell bench presses. A triple drop set occurs when you drop two dumbells and yourself to the floor.

Bulking Up - Name for the phase during which an otherwise healthy trainer will try to get bigger and fatter on purpose.

“I’m maxing out” - Translation: “I was going for 6 reps but I put too much weight on the bar and only got 1.”

Cool-down - Sit on a bench and drink from a water bottle while talking about how much more you’ll lift next time.

Olympic Bar - Athlete’s nightclub.

E-Z Bar - “How dare you! I’m not that type of bar.”

Squat rack - The lonliest piece of equipment in the gym.

“It’s all you!” - Said by spotter during the last few reps of a set. Translatation: “It’s mostly me.”

Pro-hormones - Hormones that have lost their amateur status.

Meal Replacement Supplement - Cold pizza and warm beer.

Clean and Press - Surprisingly enough, it’s a shoulder exercise, not laundry instructions. A variation of it is even known as the Hang Clean and Press.

High Intensity Interval Training - Occurs when there are two or more flights of stairs leading up to the gym.

Skullcrushers - An exercise where you make like you’re going to bash your own head in with a barbell, a.k.a. lying tricep extensions.

“Hold the contraction at the top and squeeze for 10 seconds” - Said by a personal trainer when he or she wants to punish the client for missing a session.

Now that you’ve got an idea of what is being said at the gym, you’ll be able to converse comfortably with the natives. You will be completely understood in any gym in the world when you walk in and say “I just did two sets of high intensity intervals and now I’m ready for some forced reps” or “I’m taking a lot of meal replacement supplements because I’m bulking up.”

Nick Nilsson

Top 3 Workout Ideas That Make Fitness Fun

2006-10-01T06:33:00.000-07:00

Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don’t exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other health concerns. There are many reasons people give why they don’t exercise more. It’s boring, it’s too difficult, they don’t have enough time or they’d rather be doing other things. Some people aren’t sure how to exercise and they are uncomfortable going to a fitness center to work with a trainer. But with a good treadmill and a workout routine that fits your needs, exercise can be enjoyable, convenient and beneficial.

A treadmill is a perfect choice in exercise equipment for many people. It allows you to walk or run in the security and privacy of your own home. Unlike weightlifting or aerobics, you don’t have to use your hands or move your body across the room. Typically, it requires less concentration than other types of workouts, especially if you have a treadmill that allows you to program in a variety of workout components, such as hills, speed changes, and adjustments to maintain a target heart rate.

The Basics

The type of treadmill workout that is best for you depends on your overall fitness level, what you are trying to accomplish through your exercise routine, and what you enjoy doing. Continuous training is perhaps the most common type of treadmill routine. Essentially, it involves running at a set pace, usually for 20 to 45 minutes. This type of exercise workout is ideal for incorporating some fun activities into your treadmill workout. The majority of our suggestions below are aimed at those who are basically turning on the machine and walking or running until their time is up.

Those who prefer a more demanding workout or who are in training for marathons or other stamina events go with interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities. How much you have to concentrate depends on the individual but there are still some fun activities listed below that can be added to any treadmill workout.

One of the most important aspects of any exercise routine geared toward improving cardio strength is to be sure you are exercising in such a way that you achieve and maintain your target heart rate. Maximum heart rate is calculated by subtracting your age in years from 220. Most people agree that a good target heart rate zone is 60 to 80 percent of your maximum heart rate. Because this factor is so critical to healthy, productive exercise, many treadmills come with a heart rate monitor built in, often in the handrails that you hold onto when using the machine. But you can also purchase an inexpensive heart rate monitor from most large department stores, health stores or at hundreds of locations online.

How you choose to achieve your target heart rate, be it walking, jogging, continuous or interval training is up to you. But we have some suggestions to help you make exercise more fun and increase your chances of sticking with it and exercising regularly.

Tune It Up
Perhaps the most popular way to entertain yourself while using your treadmill is to listen to music. It can help you focus and give you something else to think about while enduring even the most strenuous parts of a workout. It is a good way to check out new music and expand your horizons. Or put in your favorite motivational music - the songs that really get you moving and shaking - and your 45-minute routine will whiz by. There are some treadmill music CDs that have been compiled specifically for those who need a little motivation in their treadmill exercise routine. Use headphones to avoid disturbing family members if necessary.
Learn While You Burn
Maybe you prefer to lose yourself in a good story. Some people are able to read a print book or magazine while they exercise on their treadmills. Several companies sell book holders that attach to the treadmill and work well as long as you are not bouncing around so much that it is difficult to read the print. Many people listen to books or storytelling on tape or CDs. This is especially productive for those who don’t have time to sit down with a good book or who fall asleep when trying to read in bed.
Mary Gossen had a book she truly wanted to read, but the only time she could find in her busy schedule was in the evening before bed. This didn’t work well for her because she would doze off after just one or two pages. “There is something about reading before bed that puts me right out,” she shared. “But I got the book on tape and listened to it while I walked on the treadmill and I was able to finish it in under a week. In fact, I found myself walking longer than my normal amount of time because I didn’t want to turn off the tape. Now I listen to books on tape all the time while I exercise.”
An alternative is listening to language tapes. This works especially well if you have a vacation planned. You can build your language skills and get in shape for that bikini, and the excitement of the pending trip helps motivate you to get on the treadmill. Place a fan nearby or get one that attaches to your machine and you can even imagine you are already there, enjoying the tropical breezes.
Not able to get away for a vacation? Pick a destination you’d like to visit and then calculate how many miles you walk or jog each workout and plot them on a map. Watch the travel channels on TV or rent a video guide to the area to help provide incentive and distraction.
Guilt Free TV
Many people watch television while on the treadmill because they say it makes them feel less guilty about watching. A good movie can help you forget you are exercising, and you are probably not going to fill up with popcorn and treats if you watch while you’re on the treadmill. You will probably have to break it up into several segments, but the anticipation to see the end of the movie makes you that much more eager to exercise. Also, by agreeing to exercise everyday when your favorite sitcom reruns, soap or reality TV show is on helps you stick to a regular workout schedule.
Sarah Marcus got hooked on a soap opera while she was home on maternity leave. When she returned to work, she began taping the soap and then watching it while she exercised each evening. “I got to see my soap and my husband got to spend some time with the baby while I exercised. Plus it helped me to lose my pregnancy weight faster.
These are just some ideas to get you started and help make your treadmill workout more enjoyable and hence something you will look forward to and stick with. Maybe you get a headset and talk with a friend on the phone while you workout. Or better yet, set up dual treadmills side by side and make a date out of it. The possibilities are many and whatever keeps you exercising on a regular basis is a good thing. Half the fun can be experimenting to see what works best for you.

Top 5 Meal Replacement Products

2006-09-30T12:27:00.000-07:00

Meal Replacements Products (MRPs) are either pre-packaged powdered drink mixes that you mix with water, milk, or juice and then drink; or bars that you eat. Both are consumed in the place of a whole-food meal. Generally MRPs are high in protein, low in fat, have a low to moderate amounts of carbohydrates, and contain a wide array of vitamins and minerals.
The majority of MRPs use whey protein, calcium caseinate or micellar casein, soy protein and Egg albumin as the protein source. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, or wheat flour. Some also contain flax oil powder as a source of essential fatty acids (EFAs).
MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to creatine monohydrate, glutamine peptides, l-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid (CLA), and medium chain triglycerides (MCT).

Prohormones

Prohormones are precursors to hormones - and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into to DHT and estrogen. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, in 2004 their purchase was made illegal without a prescription in the US, as it now is in almost all countries and sporting bodies.

Creatine

Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short burst of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have proven that creatine can increase strength, energy, and muscle mass in addition to reducing recovery time. Also, recent studies have shown that creatine improves brain function, improves recognition memory, and reduces mental fatigue. It increases what is known as cell volumization as it draws water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes water retention (or intercellular water retention). Creatine is sold in a variety of forms, including Creatine Monohydrate, Creatine Ethyl Ester and Creatine Malate, among others. Though all types of Creatine are sold for the same purposes, there are subtle differences between them, such as price, water retention and necessary dosage.
Although some have theorized that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) this has not been proven in a scientific study.

Thermogenic Products

Thermogenics is a broad term for any supplement that the manufacturer claims will cause thermogenesis – resulting in an increased metabolic rate, increased body temperature and consequently (the promise of) an increased rate in the burning of bodyfat. Until recently almost every product found in this supplement category was comprised of the "ECA stack": ephedrine, caffeine and aspirin (however these were normally found in their herbal form of Ma Huang, Kola nut or Guarana, and white willow bark, respectively). However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedrine and its alkaloids and manufacturers were forced to look for alternatives. Nowadays, the "ECA" stack is more likely comprised of bitter orange or Citrus aurantium (containing synephrine) instead of the ephedrine. To date the effectiveness of this new combination is far from conclusive.

Testosterone Boosters

There are several naturally-occurring plants and vitamins as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. The most commonly taken supplements of this type are ZMA and Tribulus terrestris.
A relatively new drug/supplement marketed as 6-OXO is gaining popularity as a estrogen blocker.

Nitric Oxide Stimulators

Many studies show that nitric oxide (NO) acts as a signaling molecule that plays a vital role in causing the relaxation of the smooth muscle tissue that makes up the walls of blood vessels. NO freely crosses the endothelial cell membrane into the smooth muscle tissue of the blood vessels to facilitate vasodilation. Promoters argue this allows more blood and oxygen, and hence more nutrients to be delivered to muscle tissue, while increasing waste removal – aiding muscle growth. This is called active hyperemia. However, NO supplements do not actually contain nitric oxide but the amino acid arginine and other precursors such as citrulline, Pycnogenol, L-aspartic acid, and ginsenosides – which the body uses to synthesize NO.
NO supplements are at this time very controversial. While nitric oxide does give a noticeable increase in "pump" (muscle swelling during exercise), there exists little evidence to prove its effectiveness.
Some NO supplements also include creatine and high levels of mild stimulants like caffeine, the workout intensifying properties of such may be responsible for gains seen with NO products.

Top 5 Trainings Supplements

2006-09-30T12:15:00.000-07:00

Bodybuilding supplements are substances taken by bodybuilders or athletes involved in weight training, football, baseball, track or any other sport to aid in the building of muscle mass or aid fat loss. Supplements may also be used to improve sports performance and improve recovery from athletic events.

Amino acids and proteins
Bodybuilders often take as a supplement a powdered form of protein, the essential building blocks for muscles, as it is necessary to consume large quantities and protein shakes are convenient. The most commonly consumed type is whey protein since it is a naturally complete protein and is a rich source of branched chain amino acids (valine, leucine, and isoleucine), containing the highest known levels of any natural food source. It is also very quickly absorbed by the body and metabolized.

Casein is the richest in glutamine, and has casomorphin which help release aminos over a long time. Soy protein is also naturally complete, however due to isoflavones (phytoestrogens) that may exhibit estrogenic activity in people, some bodybuilders avoid it. Many people also will use egg (white) protein, as it is a lactose- and dairy-free complete protein. Protein powder is generally consumed immediately after exercising, or in place of a meal. As muscles are primarily made of protein, increasing the intake of protein in the diet allows muscles to repair themselves and grow more readily.

Glutamine
Glutamine is the most abundant amino acid found in human muscle and is supplemented as supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise and therefore may cause a deficiency. Glutamine is not an essential amino acid which means the body can naturally replenish its own stores. It is argued that supplementation by bodybuilders may still be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. Many bodybuilders supplement with glutamine. It plays a vital role in protein synthesis. It is sold as a micronized, instantly soluble powder.

Branched chain amino acids
Amino acids are the building blocks of protein – the body breaks consumed protein into these in the stomach and intestines. There are three branched chain amino acids (BCAAs); each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle. Some claim BCAAs have an anabolic/anti-catabolic effect on the muscle (build muscle/work against muscle breakdown). For more information on this visit the articles on each of the specific aminos: leucine, isoleucine, and valine.

Amino acids and proteins
Bodybuilders often take as a supplement a powdered form of protein, the essential building blocks for muscles, as it is necessary to consume large quantities and protein shakes are convenient. The most commonly consumed type is whey protein since it is a naturally complete protein and is a rich source of branched chain amino acids (valine, leucine, and isoleucine), containing the highest known levels of any natural food source. It is also very quickly absorbed by the body and metabolized.

Casein is the richest in glutamine, and has casomorphin which help release aminos over a long time. Soy protein is also naturally complete, however due to isoflavones (phytoestrogens) that may exhibit estrogenic activity in people, some bodybuilders avoid it. Many people also will use egg (white) protein, as it is a lactose- and dairy-free complete protein. Protein powder is generally consumed immediately after exercising, or in place of a meal. As muscles are primarily made of protein, increasing the intake of protein in the diet allows muscles to repair themselves and grow more readily.

Glutamine
Glutamine is the most abundant amino acid found in human muscle and is supplemented as supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise and therefore may cause a deficiency. Glutamine is not an essential amino acid which means the body can naturally replenish its own stores. It is argued that supplementation by bodybuilders may still be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. Many bodybuilders supplement with glutamine. It plays a vital role in protein synthesis. It is sold as a micronized, instantly soluble powder.

The Man Eat 6500 Calories a Day to Keep Living

2006-09-29T14:26:00.000-07:00

IDAHO FALLS, Idaho - A 5-foot-9, 22-year-old man who eats 6,500 calories a day — two and a half times the average intake for an adult male — has earned a special reward for breaking the 100-pound mark:

Dinner out from his mom.

"I'm a medical mystery," said Matt Chaffee, who weighed in at 101 pounds on Saturday. "I've accepted it."

Chaffee, who has a 26-inch waist, had several health problems as a newborn. One of them, pyloric stenosis, prevents food from emptying out of the stomach. The condition and ulcers he developed in his esophagus reduced his ability to gain weight.

Chaffee weighed 8 pounds when he was 4 months old, and 17 pounds when he reached kindergarten, his mother said. He was up to 85 pounds at age 14, but couldn't participate in some activities, including swimming.

"He sinks like a rock," his mother, Kelley Chaffee, told the Post Register.

Since turning 18 his goal has been to go over 100 pounds. He achieved that on a diet that included 5,000 calories a day in protein shakes.

"He was so happy," Kelley Chaffee said.

Sandi Birch, a registered dietitian at Eastern Idaho Regional Medical Center, said most of the people she deals with are not trying to put on weight.

"Its far more common to have the opposite problem," she said.

Matt Chaffee is an Eastern Idaho Technical College student and WinCo Foods cashier who works out five days a week and can bench press 130 pounds. He uses his bike for daily transportation.

7 Tips to Increase Metabolism

2006-09-29T12:18:00.000-07:00

To increase metabolism, always eat breakfast in the morning. Break-fast...break the fast. Don't skip breakfast. If you wait until mid morning or afternoon to eat, your metabolism will run slower. Think of breakfast as adding logs to the fireplace. Your metabolism is the fireplace and logs are the breakfast.

Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.

Don't depend on herbal products to increase metabolism or energy level. Any metabolic increase will be minimum and herbs are not cheap. Instead, include more energy foods such as whole grains, beans, vegetables and fruits.

Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy instead of wasting money on pills and potions that don't work.

Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.

Don't starve yourself when trying to lose weight. This will slow down your metabolism in a hurry. Avoid 5 to 6 hour gaps between meals without eating.

Be committed to eating smaller meals at regular intervals. Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. The common mistake is to skip meals and eat too little during the day. This makes you vulnerable for eating junk food later in the day. Eating to lose weight takes planning.

Top 20 Tips to Help Stay Fit

2006-09-29T12:14:00.000-07:00

Consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. To lose weight, you have to downsize by 500 calories a day—but you don't have to slash them all from your plate.

"You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss," says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won't see dramatic changes immediately, but small tweaks like these will pay off over time.

1. Order two appetizers.
According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

2. Visit the vending machine.
Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

3. Start with salad...
and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

4. Stick a fork in it.
If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

5. Watch coffee calories.
The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.

6. Walk and talk.
When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.

7. Crack a nut.
Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.

8. Don’t just sit there.
The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.

9. Sleep well, lose more.
Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double your protein.
The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue.

11. Keep an exercise journal.
Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.

12. Eat dairy daily.
A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.

13. Have an apple before dinner.
How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

14. Be wary of white foods.
That's the color of most high-calorie carbs—bagels, potatoes, breads, rice, creamed corn, and the like.

15. Drink water.
Your body often mistakes thirst for hunger, so staying hydrated means you'll probably also stay satiated.

16. Act like a kid.
Expand your definition of physical activity to include shaking your booty with your kids. It's a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).

17. Munch a handful of M&M's.
Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.

18. Be picky about bread.
Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.

19. Eat breakfast.
A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.

20. Brush your teeth after every meal.
It doesn't just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you're on the go, a few Altoids or a breath strip can have the same effect.

P.S. To learn more you can also read Top 8 Tips To Become Fit

Top 8 Tips To Become Fit

2006-09-29T04:51:00.000-07:00

Fitness is a combination of speed, endurance, flexibility, and strength. It enables people to perform well in both everyday tasks and vigorous physical activities. So how do you achieve that? How do you stay in good health, or obtain good health

Steps

A balanced diet, regular exercise, relaxation and sufficient sleep are all necessary for good health.
Being physically fit has a number of benefits. Regular exercise strengthens and improves the heart and lungs. It also helps people maintain their proper weight.
A thirty-minute workout is sufficient for someone beginning an exercise program.
Exercising four times a week is more than enough to maintain a good level of fitness.
As fitness improves exercise should be increased in difficulty and duration. This will ensure that the level of fitness continues to improve.
A complete workout includes three different types of exercise. The first is flexibility exercise, which includes stretching and loosening the body and muscles. The next is endurance exercise such as jogging or swimming. The third type of exercise is strength exercise; it involves weightlifting and body work. All three types of exercise can be very inexpensive, as they have no need for extra or fancy equipment.
A healthy lifestyle is achieved through plenty of sleep, a good diet, regular medical and dental checkups, and personal cleanliness.
So if you follow the above rules, regardless of age, the fitness you have makes you look better, feel better, and work better.

Tips

Fitness can often slow the process of aging.
Fitness improves as exercise becomes more frequent.
Good health is not difficult to obtain. In fact, it can become an easy and enjoyable part of almost anyone's life.
The peak period for physical fitness is the time between puberty and middle age.
How often and how vigorously exercises are done can determine the level of a person's physical fitness.
Strength exercises involve building up the body. These exercises include push-ups, sit-ups, and pull-ups.
The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow it, however, many people are able to find excuses to ignore the routine.
The advantages of having good health and fitness are well worth the time and energy they require.

Warnings

The bending, turning, and stretching of flexibility exercises strengthen the connective tissues and joints of the body. When muscles and joints are loosened, it minimizes the risk of injury in vigorous sports and helps to relieve muscle soreness. So flexibilty exercises are very important before and after workouts.

Burn Calories with Aerobics

2006-09-29T03:48:00.000-07:00

If you are tired of feeling tired, you should begin focusing not only to the calories you consume, but rather on building your body's shape and training your strength . By focusing on strengthening your muscles, you are building a body machine that is capable of lifting easier, standing for a longer period of time, run quicker and further, and perform in general better. But, most importantly by investing on your physical state, you are transforming your calorie burning machine -your body- to that better enhanced version you always dreamt of having; the best part is that this is still you and not a movie character. Thus, if you wish to burn more calories while increasing your strength and ability to function better, but you would like to avoid registering for the aerobics class your gym offers, you can now perform another type of aerobic exercise that you will repeat with a smile on your face.
No, I am not joking. Aerobic exercises are in fact exercises that offer your body the much needed oxygen to operate and for your muscles to burn more calories. So, instead of trying to put on those tight pants you so much dislike, you can sweat up and exercise while doing some of your house errands. Everyday activities can provide you with all the aerobic benefits you so much wish for without having to suffer by looking yourself into the mirror while wearing those ugly exercise Lycra uniforms.

Cardiovascular activities, like walking or even gardening, can provide into your daily routine with the needed levels of exercise you need. After all, you will feel proud that you went shopping, cut your lawn, or washed the dog, and at the same time were doing an aerobic exercise. Just imagine that by walking for 10 to 15 minutes, twice a day, even without dieting you can reduce your size by two whole numbers! Fitness experts also state that aerobic exercise can significantly reduce your waistline, since this type of physical activity targets your abdominal area which is where all that belly fat usually resides. But the best part is that aerobic exercising is not only for those stubborn bulges around your waist. It is one of the best exercising methods known, to burn more calories and improve the state of your health. People that regularly perform activities that could be classified as aerobic types of exercise, run a lower risk of suffering later from cardiovascular diseases, stroke, diabetes, depression, Alzheimer's disease, and in some cases even cancer.

So, in order to keep fit and improve your overall ability to burn calories sooner and for longer, find a physical activity you like and make it part of your daily routine. Then find the next and so on and so forth. By performing the ones you select once or twice a week, you are less likely to quit, since you add variety to your program and most importantly you complete a number of jobs around the house.

Now, in case you do have time to explore a more "advanced" way of performing an aerobic exercise, you can always join that gym class, go dancing, start up swimming or tennis, or even learn kickboxing and tai chi. The list is endless and the only thing missing from the equation is you in order for it to be successfully solved:

Aerobics + You = More Calories Burn = Increased Level of Fitness

Source: FitnessandOurWorld

6 Things You MUST To Know In Order To Build a Home Gym

2006-09-29T02:22:00.000-07:00

Due to your busy daily schedule, the time you once devoted to visit the gym has become so limited that actually now prevents you from enjoying a "real" hour of workout without thinking of the million things you have to take care of. Thus, some of your friends decided to create a home gym in an effort to balance work and family responsibilities and manage to stay fit at the same time. But before screaming "That's it!" and bursting out the door to shop till you literally drop, since you have not been using your muscles for a while now, you should better consider the following:

- Goals: The first thing you need to do is to determine your fitness goals. Before selecting which equipment will better serve your particular case it is necessary for you to conclude on what do you want to get out from your home exercising facility. Do you wish to maintain your fitness level or increase it? Do you want to burn more calories and add muscle tone or boost your energy? Moreover, upon deciding on your actual fitness goals you have to estimate which are your objectives; which muscle groups you want to train first.

- Budget: The crucial cost related question comes second, because upon deciding on your fitness goals and objectives you have to determine how much money you have currently available for your house gym project. Keep in mind that a usual price range is between $ 300 and $ 1,000 per equipment and in case you are aiming to buy the best there is, you should at least double those prices.

- Area: Prior to any purchase, you have to decide how much space are you willing to allocate for your home gym. Does the whole basement seem a good idea, or do you have a spare room you use currently to put laundry which can fit your purposes perfectly? Decide on which area of your house is going to be hosting all the equipment you will later carry in and measure its exact dimensions.

- Fitness Machines: In order to meet the previously determined fitness goals and after deciding upon the available budget, you have to go shopping. A variety of fitness stores can supply you with the equipment you will need to train that set of muscles you want, but before accepting an offer try first to look around and check what you can discover. A store might be selling off, a department might have an extremely good deal on a couple of machines, or your neighbor might be interested in selling his treadmill. Check, ask and test the equipment you are considering of buying. After all, you are about to spend a small fortune.

- Expert's Opinion: Ask, listen and write down the opinion of people much more experienced than you. Also it is always better to purchase the equipment you will be using from a fitness specialty store. You are entitled a guarantee and you can choose from a greater variety of machines. Moreover, these types of specialty stores employ professional trainers most of the times, who know what to advice you and why.

- Knowledge: Research and learn. Try to improve your knowledge on safety issues and exercising risks. Read all those equipment directions before attempting to use them and follow them!

Source: FitnessandOurWorld

8 Reasons To Lose Weight Now

2006-09-28T14:10:00.000-07:00

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate, and probably a good health scare is in order.

Diabetes:- It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat This makes losing weight very difficult.
Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that is how you end up being fat and diabetic.
Stroke: - Obesity is associated with arteriosclerosis, the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.
Cancer: - The World Health Organization (WHO) estimates between 25% - 33% of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens, a hormone. Both insulin and estorogens accelerate cell division.
(Probably to create adipose tissue; new fat cells to store fat, in addition to the regular cell division)
As research has indicated, the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases chances of developing cancer. Types of cancers you will be at high risk to get include:- Breast cancer- affecting the breast possibly in both men and women. Colorectal cancer- affecting colon and rectum. Prostrate cancer- affecting the prostrate gland in men. Endometrial cancer- affecting the uterus. Esophageal cancer- affecting the esophagus. Renal cell cancer, the cancer of the kidney, etc.
Respiratory problems: - Obesity causes lungs to “become smaller” in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight, blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.
Urinary Incontinence: - This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder, trying to push urine out. This results to leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.
Varicose veins: - Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers.
High Blood Pressure: - The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.
Other Diseases: - Other diseases which MAY occur as a result of being overweight include; Gout, Coronary heart disease, Lower back pains, Osteoarthritis, Rheumatoid Arthritis, Gall stones, Pregnancy disorders such as, Neural tube defect, Prenatal mortality, Maternal hypertension, Gestational diabetes, Impaired immune response, Liver disease, Pancreatitis, Bad body smell and Depression

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

How Yoga Improves Strength

2006-09-28T13:47:00.000-07:00

A number of people wonder if yoga can improve their muscle fitness and strength levels. While they recognize that yoga can help reduce stress and increase flexibility and overall health , when it comes to increasing muscle fitness people think it might the most appropriate exercise to do the job. But, according to experts, yoga can definitely make you stronger.

If you would like to really put your daily fitness routine in overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises into your home fitness workouts. Unlike traditional weight building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked up muscles of some weight lifters, you will certainly increase your muscle strength. In addition, some balance postures require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups, but yoga goes far beyond either of those forms of exercise and can benefit you both physically and mentally.

In addition to all its other benefits, yoga can help you improve muscle fitness and make you actually feel and be stronger. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced, and strong. In fact, many poses in yoga are done very slowly or you are required to stay in a specific posture during several breaths. In fact, those who have experienced it, support that it is much more challenging to your muscles to hold a pose or do it slowly than it is to allow momentum to move you through an action.

Furthermore, while in weight training, you isolate a specific muscle as you perform an exercise and this leads to a short, tightened muscles, the muscles you develop during exercising yoga are more likely to be elongated, because as you are strengthening them, you are simultaneously lengthening them. Particularly, practicing yoga can help realign your muscles, so they are more balanced. You truly work your entire body when you practice yoga as you do not focus on an isolated muscle, but actively recruit the smaller muscle groups as well. Finally, since you are not overworking any specific muscle group, you are less likely to get injured.

Concluding, this type of exercising has a number of mental benefits, as the yoga positions and breathing exercises helped people focus inward rather than on the outward distractions of their lives. According to related literatures, Yoga is a science that has been in place for thousands of years in the Indian culture. It consists of ancient theories, observations and principles about the mind and body connection. Its aim is to unite the mind, body and spirit and if it is given the right tools and right environment, the body can find harmony and heal itself. Many support that this introspection helps them clear their mind and focus their attention on the more important things in their lives. In addition, regular yoga exercise routine can greatly reduced a person's stress levels. Since many yoga poses and breathing techniques encourage extreme relaxation of body and mind those experiencing the mental benefits of yoga can get rid of their daily stress and its damaging influences.

Source: forHealthyWoman

6 Most Important Things to Keep Feet

2006-09-28T13:19:00.000-07:00

With the high fat content and all the unhealthy ingredients in the American diet, it's important to take steps to ensure that you can keep in shape. In this article, we'll discuss some basic steps that you can take in your life to help you to stay fit.

- Watch what you eat. Fatty meats such as beef, pork, and ham should be consumed in small portions if at all, and you should opt for low-fat dairy products to keep your fat consumption to a minimum.

- Get an exercise buddy! We're much more likely to stick to an exercise schedule if we have a partner spurring us on, causing us to not want to disappoint our partner for a workout session. Simply having someone to work out with can increase the efficiency of your workout program quickly and efficiently.

- Record your results when working out. For example, if you do push-ups, record how many pushups you can do on a day-to-day basis. When you see that the number that you can do is increasing, you'll be spurred on to continue making progress. Also, by monitoring your progress, you can see when you hit a roadblock in your routine more easily, allowing you a better chance of finding the problem that is occurring.

- Eat fruits and vegetables as often as you can. Fruits and vegetables contain numerous nutrients that are necessary for the proper functioning of the human body. Vitamins and minerals are prevalent in most every fruit and vegetable that you can eat. The National Cancer Institute recommends at least 5 servings of fruits and vegetables per day, but more can be even more beneficial to your health.

- Get outside! The sunlight provides Vitamin D which is important for the proper mineralization of bones. Also, those who spend time outside often experience less depression and more energy, giving you ample opportunity to increase your workout.

- If you're taking some time out watching TV, you can get a great workout while you watch! When the show that you are watching hits a commercial break, take the opportunity to do a set or two of sit-ups or pushups to help keep in shape. Doing some workout activity every commercial break can make you fit in no time!

These are just some basic tips when it comes to maintaining a proper level of fitness of the body. The proper method of staying in shape includes a combination of proper diet, exercise, and lifestyle choices.

Source: FitnessandOurWorld

Why Cardio Activities are MUST DO for Everebody.

2006-09-28T04:44:00.000-07:00

If you've considered taking up a more active lifestyle, you've most definitely heard of "cardio activities". Cardio plays an important role in many fitness routines, and performing cardio exercise is a great way to keep your heart and body healthy. The best thing about cardio activities is that people at all fitness levels can perform them.

Aerobic or cardiovascular exercise is defined as any type of physical exercise, performed at moderate but increasing levels of intensity, over extended periods of time. The word "aerobic" means "with oxygen"; therefore, aerobic exercise refers to the body's use of oxygen throughout the activity. Cardio exercises are aimed at increasing your heart rate, and can help you to effectively burn calories.

Most people immediately think of weight loss when considering cardio activities. While it is true that cardio and aerobic exercise will increase metabolism, and result in a loss of fat mass, there are other very important health benefits to consider. Taking part in cardio activities goes way beyond the average weight loss program.

Cardio activities and aerobic exercise can help to:
1. Tone muscles throughout the body, resulting in improved blood circulation and reduced blood pressure
2. Strengthen cardiovascular muscles to increase the pumping efficiency of the heart
3. Strengthen respiratory muscles to promote smoother, unlabored breathing
4. Increase the number of red blood cells, resulting in improved transport of oxygen throughout the body

Regular and disciplined aerobic exercise can help to reduce the risk of developing cardiovascular diseases. Taking part in an active cardio exercise program also helps lower the risk of other health problems including respiratory disease and osteoporosis.

Cardio activities are not limited to members of expensive fitness clubs. Some of the most common cardio exercises are:

1. Walking: This is one cardio activity that you're already doing, everyday! Walking is a very beneficial, low-impact exercise that can be done virtually everywhere. It is one of a few aerobics exercises that can be incorporated into any type of lifestyle, and best of all it's free! A 15-30 minute walk around the mall will allow your body to lose as many calories as you would on a treadmill. You can increase your caloric and fat loss by increasing the pace and rhythm of your walks.

2. Running and Jogging: Like walking, jogging and running can be done in many places. Plan a route through your neighbourhood, run around the park, jog along the boardwalk at the beach, or take to a track. Running and jogging are accessible, easy and free cardio activities. Before you begin, make sure that you're body is ready. Beginners should begin with speed walking, and then gradually work up to a jogging or running routine. Running is a very natural activity for your body and you can easily work it into your regular exercise routine.

3. Aerobic Dancing: In the 1970's there was an explosion in aerobic activity through the Jazzercise program. The 1980s brought exercise gurus like Jane Fonda and Richard Simmons into the spotlight, and even brought exercise attire like headbands and legwarmers to the fashion runways. In the 1990s, aerobics lessons were led by supermodels and sold everywhere on video. The new millennium brought cardio activities like pilates and yoga. Over the past thirty decades aerobics dance exercises may have changed, but the excitement has not faded. People still love to work out to a hot beat, and aerobic dance moves are fun and effective ways to keep weight off and maintain a trim, toned body.

Contrary to what many people believe, aerobic exercise is not limited to the uber-healthy. There are a variety of aerobic dance lesson styles to appeal to people of all fitness levels:

* Low-impact: In low-impact aerobics, the dancer always keeps one foot on the ground. There are no bouncing or jumping movements that can cause joint pain. Low-impact aerobic exercise is ideal for people just starting out, for older people, and for those who cannot or should not move or jump around excessively.

* High-impact: There is a great deal of jumping and complicated body movements in high-impact aerobics. For this reason, those with a little experience and a certain amount of agility and rhythm best perform these cardio activities.

* Water aerobics: Cardio exercises done in the water are known as water aerobics. These are low-impact activities that are usually performed in waist-deep water, so some swimming ability is required.

* Step aerobics: In step aerobics, a raised platform is used with a combination of body movements. "Stepping" movements are often used in both low and high-impact aerobics routines.

Cardio activities are good for maintaining a healthy weight, and essential in keeping a healthy heart. Consider making regular cardio exercise part of your daily routine.

How To Feel Better After Workout

2006-09-28T03:07:00.000-07:00

Although of those who know the importance of frequent exercise have a great pre-workout and workout routine, few have understood or spend time to relax their muscles after the completion of a medium or intense exercise program. Even if you drink a lot of water before or during an exercise routine, even of you do the necessary stretching exercises to warm up your muscles before you involve your whole body in any kind of intentional exercise task, most fail to realize the importance of their actions after the exercise portion is complete.

Probably you are feeling tired or have a million things waiting your immediate attention back home, so it is just logical for you to go back to your locker, change and get home to do your staff. But although you may have done the majority of your workout routine just right, the way you treat your body the few minutes after you exercise will directly affect your mood later as you might experience pain from sore muscles, your muscle tone might not strengthen enough to grow, or you might even be dehydrated without realizing it.

So after you finish your last set of exercises, spend some time to cool down. Just because your hour at the gym has ended does not mean that your body can go back to pre-workout state without giving it any time to readjust. Thus, even if you simply jogged for the last half hour of your exercise routine, setting the treadmill to a comfortable but steady walking mode will lower your heart's rate allowing some time for your muscles to come at peace with their new state. After five minutes of this light cardio exercise, you should perform some a short stretching routine. Actually, this stage is the most important one after finishing a workout routine. Since human muscles have the tendency of naturally contracting upon the completion of any exercise, stretching prevents them from shrinking. In fact, stretching allows your muscles to rebuild and grow bigger and stronger each time you conclude your workout session and thus receive the full benefit from your efforts. At the same time performing some basic stretching exercises also allows your muscles to relax and helps your body get rid of any waste substances circulating in your blood. Finally, stretching calms your nerves and anxieties and allows your mind to rejuvenate. This is why stretching is recommended by physicians after long periods of staying at the same position -like when working in the office or traveling by plane.

Moreover, it is important to remember to drink water in order to hydrate your body once the workout is over. Even if you do not feel thirsty you need to replenish yourself to avoid the nasty effects of dehydration.

To know more read also the post Top 10 Ways To Recover After Physical Exercises

The Easiest Way To Make Exercises Every Day

2006-09-28T00:52:00.000-07:00

Walking is one of the best methods of exercise you can do. It requires no special equipment and has muscular and cardiovascular benefits. Walking on a regular basis should be part of every person's fitness routine. Best of all, walking can be fit in to a busy day very easily.

A common tip on fitting walking into your day is to park your car at the back of the parking lot when you shop or go to work. To take that idea one step farther, why not consider parking in an adjacent parking lot or walking from your home to the store or too your office? If you take public transportation or someone drops you off, consider getting off one stop early or having your companion drop you off several blocks away from your destination.

Another common suggestion is to take the stairs whenever possible. But some people have access to all the functions they require on one floor and don't find the need to use the stairs. If this is the case, consider regularly using a washroom on a different floor or using a copier that's across the building from your desk.

If you frequently go out to lunch, suggest to your colleagues that you find a good restaurant within walking distance. If time is an issue, speak with your supervisor about lengthening your lunch break in favor of working a few extra minutes at the end of the day.

Although many people think walking the dog is a good way to get in extra steps, the stop and go nature of walking your dog doesn't really provide many health benefits. However, many dogs appreciate a brisk walk once they have relieved themselves. Allow extra time for a few laps around the block at a brisk pace once Fido has completed his business.

Babies, also, enjoy being taken for walks. But unless your child is old enough to maintain a steady pace, consider pushing him in a stroller while you walk. An added benefit of this is that you will burn extra calories the stroller. You will also set a great example for your child that exercise is an important part of the day. Since you should be able to carry on a conversation while walking (if you can't, you're going too fast) make taking a walk after dinner a family tradition. You may be surprised what topics of discussion come up.

Burn Calories with Everyday Activities

2006-09-27T22:42:00.000-07:00

When you think about exercise, do you automatically imagine yourself on a treadmill in a gym? Or doing laps in a swimming pool? If so, you might be surprised to know just how many calories you can burn doing everyday activities.

Housework is one chore that everyone has to do at some point. Rather than dread it, proceed briskly through your chores and you can have an excellent workout. A 150 lb person can spend as much as 140 calories by mopping the floor for a half hour. Vacuuming for 30 minutes spends about the same number of calories. Take off another 75 calories by ironing for a half hour.

Outdoor chores also provide great opportunities to burn calories. The same 150 pound person will burn 177 calories pulling weeds for half and hour and another 120 calories mowing the lawn. Because gardening often involves stretching and bending, it offers muscular as well as cardiovascular benefits. Save 300 calories by spending an hour washing your car. Bagging leaves and grass clippings burns 136 calories in 30 minutes.

If you like to entertain, you can make up for that slice of cake by cleaning up after the party. If it takes you an hour, you'll burn over 300 calories. If you wash the dishes as well, you'll burn another 152 calories. If you spend an hour rearranging furniture before and after your party, that's a whopping 450 calories. However, keep in mind that all these activities need to be performed at the same intensity level over time in order to receive the full benefits. Still, even if you only burned half the estimated calories preparing for and cleaning up after your party, that would still be 500 calories worth of cake.

Home improvement tasks can burn calories as well. An hour of indoor painting burns 204 calories. Removing and installing carpet spends calories in 30 minutes. Roofing burns a whopping 400 calories an hour, just be sure you drink a lot of water if you're spending the day up on a hot roof.

Even something as simple as going to the grocery store can be a calorie-burner. A half hour of brisk grocery shopping will spend about 130 calories. If you walk a half hour to the store, subtract another 100 calories from your daily total. Just don't spend all your savings on Oreos.

If all else fails, simply sleeping for 8 hours burns 50 calories.

Source: YourFitnessSource

Losing Weight without Calorie Counting

2006-09-27T22:28:00.000-07:00

Losing weight without calorie counting is the best long-term approach to a healthy and ideal body weight.

No one is disputing that the less calories you eat, the more weight you will lose (given a constant physical activity level). However, losing weight for good is much easier with a fundamental change in foods consumed, foods which actually require that you consume much more food weight on your diet plan than you do now.

Can you imagine being told to eat more food in order to lose weight? We are talking about food that weighs a lot, food that is dense, fiber rich and nutritious. Nothing else will satiate quite as well. Think of a whole pound of broccoli, for example, the central part of your dinner entree, steamed and sprinkled with butter and sunflower seeds.

Tiny portions and calorie counters are the opposite of this logic, and will never satisfy or satiate.

Very few studies have actually been done on this (because no corporate or pharmaceutical pill-popping dieting product stands to gain anything from such studies and hence will not sponsor them), but the secret to permanent weight loss is to eat the healthiest foods. And to eat lots of them!

A recent study at Pennsylvania State University asked dieters to eat lots of foods that were heavy in water and fiber (fruits and vegetables) and to not count calories or fat grams. The people that followed this regiment lost more weight than the control group who were asked to count calories and take small portions.

Filling up on vegetables, and not restricting yourself as to how much you eat of these, has got to be the most healthy and painless way to lose weight. Vegetables are so delicious if you give them a good try!

Most people are not aware of the existence of three top vegetables in terms of nutrition and health benefits. These would be kale, swiss chard and collard greens.

These three vegetables are actually much more nutritious than even spinach and broccoli, which are both super foods. Find out where you can buy these nearby. (The organics store is sure to have them, but maybe your local superstore carries them as well).

Once you've bought your kale or spinach chard, wash it, cut it up, throw it in the pot with a little water and let it steam for a few minutes. Add some butter or olive oil and a bit of salt once it's steamed enough for your liking. You'll be amazed how good it tastes and how satisfyingly filling it is.

Try cooking a big serving of oatmeal with fruit for breakfast and making heaps of vegetables the central part of your lunch and dinner (with some brown rice, lentils or chili and nuts or seeds and a small bit of meat or fish) and you will lose mega weight in no time.

What Body Type are You?

2006-09-27T13:18:00.000-07:00

According to one popular theory there are three basic body types and to some extent personality can be determined by your body type:

The Endomorph is a body type that naturally tends to be overweight. These body types are assumed to have a greater love of comfort and luxury and they are more tolerant than the other two body types.

The Mesomorph is the muscular body type. These people are naturally endowed with more muscle and their respective personality is thought to be more dynamic, energetic, competitive and inclined to take risks.

The Ectomorph is the naturally slender person. They are thought to be more artistic, introverted and sensitive than the other two types.

What I think about that? That's bullshit. Why? Because every person is unique. There are a lot of training books which give 3 different programs for body types above. I think every person who want to have program for himself should tries all kinds of exercises and works out what balance better for him.

Do 'Fat Burners' Help You Lose Weight?

2006-09-27T13:15:00.000-07:00

As you probably know, if you walk into any pharmacy or supplement shop, you will see dozens of products promising to make excess body fat melt away. Although manufacturers are not permitted to make these claims on the bottle, they run alluring ads in magazines and on TV. So, how are you to know whether or not the ingredients are safe and effective?

Weight loss supplements may work in three ways: one is by helping the body to break down body fat. This involves releasing it from fat cells, where it enters the bloodstream as free fatty acids that are then transported to muscle cells where they may be burned. The second action of weight loss supplements is to suppress appetite, which is a complex process. Many hormones and neurotransmitters are involved. We don't have all the answers in this area, but research continues. The human body's instinct is to survive, and once appetite suppressants are stopped, people become hungry. The third way weight loss supplements may work is by inhibiting the body from absorbing fat during digestion. Fat blockers don't work if a person isn't eating fat in his or her diet. They also won't prevent weight gain if a person is overeating protein or carbohydrates. The negative side effects of these supplements include stomach discomfort, diarrhea, and inability to absorb many important fat-soluble vitamins and other nutrients. In addition, they may interfere with the effectiveness of certain medications, especially birth control pills and estrogen.

Often, weight loss supplements contain more than one substance to generate weight loss from more than one angle. The ingredients are available alone, or with other substances. The following is a partial listing of some of the weight loss supplements you may see:

Carnitine
Promoted as a fat burner, carnitine naturally occurs in the body, and people can obtain it through eating meat, fish, poultry, and some dairy foods. Carnitine helps transport fatty acids to the muscle. In theory, it makes sense that more of it would help people get more fatty acids into the muscles, burning additional fat. Unfortunately, it doesn't live up to expectations, because taking its supplemental form doesn't result in increased fat burning.

Chromium Picolinate
Although this mineral helps metabolize carbohydrates and fats, it has not lived up to claims of increasing lean body mass and decreasing fat. As a matter of fact, the majority of the research done on this supplement shows it is not effective as a weight loss supplement. Some research showed damage to DNA with excess chromium picolinate that is exacerbated with Vitamin C. Taking in more than the body requires can actually reduce the binding capacity of iron in the blood, potentially resulting in iron deficiency and decreased ability to carry oxygen in the blood. This could negatively impact one's ability to exercise and expend calories.

Ephedrine
This is probably the most popular substance in fat-burners on the market today. It acts like a hormone the body makes — norepinephrine. The action of this substance is associated with increased fat release from adipose (or fat) tissue, increasing free fatty acids in the bloodstream. Also increased are heart rate, heart contractility, body heat production, and metabolic rate. Ephedrine may also be able to suppress hunger. Studies have demonstrated that dieters were able to lose slightly more weight when taking ephedrine vs. placebos — but not nearly the amounts referenced in TV and magazine ads. It has been shown that ephedrine is even more effective when combined with caffeine — but so are the side effects, including tremors, dizziness, insomnia, heart arrhythmias, headaches, and increased blood pressure. The U.S. Food and Drug Administration (FDA) has reported numerous adverse incidents and a number of deaths from taking supplements containing ephedrine or its precursors, ephedra or ma huang. Anyone with high blood pressure, heart disease, or diabetes, and pregnant women need to avoid this supplement. The National Football League (NFL) has listed it as a banned substance, and Canada prohibits its sale. Although ephedrine may help some people lose an extra few pounds, it doesn't seem worth the risk.

When a supplement touts "proven in clinical trials," you need to dig deeper. If the manufacturers are citing animal studies, it may have no merit in terms of human outcomes. For one reason, fat metabolism in rats is different than in people. Often, preliminary research is done on these animals, but the same results often don't pan out in humans. We are learning that fat burning and some hormonal responses are not the same between the two species. Some supplement manufacturers jump the gun before substances can be proven in humans, often in the name of big bucks. Another caveat is that when research is done, sometimes amounts of the ingredients or the ingredients themselves that the scientists use are not available to the public. Scientists may use substances in large amounts when studying them — not what is generally available at your local health food store. The supplement you find may contain additional components that alter the effect of the main ingredient. In addition, there is no guarantee that the supplement you buy has exactly what the label indicates.

Once again, there is really no safe short cut or quick fix to losing weight, no matter how slick the ads! And fat burners, despite the hype, do not work as advertised.

Alice

12 Best Blogs About Losing Weight

2006-09-27T12:55:00.000-07:00

There are a lot of people who write about their weight losing. Here are some of the most authentic and interesting examples:

Adventures of a Born Again Gym Bunny

Does This Font Make Me Look Fat?

Half of Me

Hello, I am Fat

Hopeful Loser

iDiet

Fatty McBlog

FAT-ISH

The Fat Girl

Someday is Now

The World's Fattest Man

2006-09-27T12:52:00.000-07:00

The world's fattest man weighs 1,210 pounds. Manuel Uribe, 40, says, "People think that I can eat a whole cow, but it's not just overeating, it's also a hormonal problem."

Uribe is scheduled to have weight-loss surgery in Italy soon. He's been bedridden for the past five years. The english version of his website is at Manuel Uribe. He updates it with his laptop while lying in his iron bed.

Top 10 Ways To Recover After Physical Exercises

2006-09-27T01:53:00.000-07:00

The ability to recover from exercise is one of the determining factors in the long term success of any training program. The faster and more efficiently you can recover, the better your results will be. To speed up your progress you can use tips from below.

1) Take a post workout shake
Immediately after training, consume a mix of simple carbohydrates and rapidly absorbed protein. This drink should contain a two to one ratio of carbs to protein. A 200 pound man would consume roughly eighty grams of carbs and forty grams of protein. Doing this will help to reduce cortisol, which is a stress hormone that literally eats away muscle tissue, as well as start to shuttle nutrients to the muscles and begin the recovery process.

2) Take a contrast bath after training
This is an old technique that originated in Eastern Bloc countries many years ago to speed up the recovery of their elite athletes. After consuming your post workout shake; use this method of bathing in order to stimulate recovery. Begin by submerging yourself in hot water for one minute. Immediately jump into a tub of ice cold water for a minute. Repeat this process for up to ten minutes. This can also be done in the shower, which is more practical for most people.

3) Do not drop carbohydrate intake too low
Although low carb diets are in vogue these days, this is not an optimal approach for a hard training athlete. Even if you need to lose a good amount of body fat you should still be consuming at least 150-200 grams of carbs per day. Dropping carbs drastically will slow down your thyroid and testosterone production and cause losses in size and strength. To maximize your recovery, you must keep a decent amount of carbs in your diet.

4) Take naps
Naps are a great way to speed up your progress. During sleep, your body releases growth hormone and repairs the damage that has been done to your muscles during intense workouts. Taking a twenty to sixty minute nap once a day is a great way to see faster results.

5) Sleep eight to ten hours a night
As mentioned above, when you are sleeping you are growing bigger and stronger. Without sufficient sleep your results will be less than optimal.

6) Stretch on your off days
This is a great way to increase blood flow to the muscles which helps shuttle in the nutrients necessary for optimal recovery.

7) Avoid stress
This is obviously easier said than done, but it should be noted that excessive amounts of psychological or emotional stress can wreak havoc on your results.

8) Get a massage at least once a week
This is a great way to relax and speed up the healing process of sore muscles.

9) Do recovery workouts
By performing a very light, high rep workout the day after an intense training session and getting some blood into the muscles, you can actually accelerate your ability to recover. For example, the day after a heavy squat workout your legs are likely to be very sore. Instead of doing nothing, try doing 100 bodyweight only squats.

10) Take a week off
Every ten to twelve weeks, your body will start to break down and demand a rest. Taking a week off will actually allow you to get stronger and come back fresh and ready to train hard again. Remember, training is only half of the equation. Without proper recovery techniques your progress will never be optimal. Start using these methods today and watch your results skyrocket.

Food That Burns Fat

2006-09-27T01:45:00.001-07:00

Researchers have found a way you can lose weight without dieting or exercising. The Adelaide team has isolated different chemicals found in green tea, cocoa, red grapes and fish which help burn fat. Obese people, fed supplements of these polyphenols, lost 2kg over 12 weeks, without otherwise altering diet or lifestyle.“If you take the green tea polyphenols while you’re eating a high-fat diet they protect you against the development of body fat,” University of South Australia Professor Jon Buckley said.“If you eat them while you’re trying to lose weight they’ll strip weight off.”

These nutrients alter the “machinery” inside muscle tissue to burn more fat and could be a powerful

Professor Buckley, the deputy director of the Nutritional Physiology Research Centre, said overseas trials showed that even in a high-fat diet, incorporating flavonols (in green tea and cocoa) and omega 3 fatty acids reduced body fat.

How To Stay Motivated For Body Training.

2006-09-26T12:35:00.000-07:00

Ultimately your motivation needs to come from the desire to change, but that’s not something somebody can inject into you!

However, here’re top four tips to get you to the gym...

Schedule it in
Just like you have a set time you go to work or lectures, set aside time two to three days a week that you can actually go to the gym. Write it down, plan it and, at that time, go.

Find examples of what you want to achieve
If you want to run a marathon, get pictures and articles of people who do and put them where you can see them. If you want to be on the cover of the next issue of Men’s Fitness, or the next Calvin Klein model, get some pictures of people that are to remind yourself why you’re going.

Have some plan
Don’t go to the gym not knowing what you’re going to do. At least have some approximate plan.

Swap notes with another people
Many people have been in the same situation as you. So why not to comunicate with them and speak about that?

Uncommon Body

Top 7 Ways To Improve Your Workout

7 Ways to Build the Exercise Habit

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Some tips:

Warnings:

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Steps:

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