Friday, March 16, 2007

Make Healthy Food Choices



Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. Most are also good sources of dietary fiber, complex carbohydrates and vitamins. The American Heart Association suggests that you eat foods high in complex carbohydrates and fiber. (Some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol). The American Heart Association suggests eating 25–30 grams of dietary fiber per day.

Here are some tips for healthy eating:

  • Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat.
  • When vegetables, grains or legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas.
  • Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables.
  • Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein.

Cooking with fats and oils

  • Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fat. They're good to use in limited amounts for cooking or dressings.
  • Peanut oil has slightly more saturated fat. Don't use it as a major cooking oil. You can use it now and then for flavoring.
  • Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation adds trans fat, which may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils.

Cholesterol, fiber and oat bran

Most Americans consume only about half the fiber they need each day. Dietary fiber is the term used for several materials that make up the parts of plants that your body can't digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.

Read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, calories and saturated fat.

Adding fiber to your diet may be easier than you think. Here are some tips that can help you get started:

  • Replace low-fiber foods (white bread, white rice, candy and chips) with high-fiber foods (whole-grain bread, brown rice, fruits and vegetables).
  • Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
  • Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet as well.
  • When food isn't enough, you can take a dietary fiber supplement.
  • Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.

Foods high in soluble fiber — These include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Foods high in insoluble fiber — These include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Read labels for a healthy heart
Make reading food labels a habit. They'll help you choose foods more wisely. Many foods have saturated fat or trans fat that can raise your cholesterol. Some may be high in sodium, which can increase blood pressure in some people. Also, watch for these key terms, and know what they mean.

  • "Free" has the least amount of a nutrient.
  • "Very Low" and "Low" have a little more.
  • "Reduced" or "Less" always means the food has 25 percent less of that nutrient than the reference (or standard) version of the food.

The American Heart Association established its Food Certification Program to provide consumers a quick, easy way to identify heart-healthy foods that can be part of a healthful eating plan. Products certified by the American Heart Association contain the heart-check mark and state that the product "Meets American Heart Association criteria for saturated fat and cholesterol for healthy people over age 2."



While shopping, look for foods with the heart-check mark symbol on their label. These foods are approved to be part of a healthy diet.

Thursday, March 15, 2007

Determining Daily Calorie Needs

Estimating daily calorie requirements is notoriously inaccurate. Even the very best calculators cannot determine the metabolic rate of an individual. Quite simply - everyone is different.


  • Uses Mifflin-St Jeor formula (see below).

  • Can also select old formula (Harris-Benedict), and a formula based on Lean Mass

  • You can also choose BMR in the Exercise level. In this situation all weight loss calorie levels are blanked out.


The Best Guess

Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is effectively the amount of energy expended per day. BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).

Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses. One individual may burn 100 calories on a 10 minute run - another individual may burn 150 calories.

Mifflin - St Jeor Formula

The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.

Why This Formula?

As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.

Men

10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5


Women

10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.


Lean Mass Formula


This can be selected on the calculator. It is a variation1 on the basic Mifflin-St Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean Mass. This is more accurate for those who are leaner (and who know their body fat percentage!).


Men & Women

19.7 * Fat Free Mass + 413



Where Fat Free Mass = Weight - (Body Fat Percentage * Weight).


Harris-Benedict Formula


This formula was created in 1919, and due to changing lifestyles, it tends to overstate calorie needs by 5%. The results tend to be skewed towards both obese and young people3.






Men

66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)

Women

655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years)

Wednesday, March 14, 2007

99 Health tips



  1. Good effort, at least you're started, try and make it to the end!

  2. If you get tired reading this, go back to bed, as on average we need to have 8.1 hours of sleep to re-charge our bodies.

  3. People who have less than 6 hours sleep a night have a 70 % higher mortality rate, according to Californian studies. I'm currently studying spending 18 hours in bed, so will hopefully live to a 130.

  4. When sleeping in your own, or someone else's bed, make sure the mattress is firm enough to support your body weight. With sufficient material, within the mattress that will act as a cushion to allow for the contours of the body to be supported.

  5. Have a glass of water by your bed, and attempt to drink eight 8 oz glasses of water a day.

  6. At breakfast mix fruit juices with 50% water, to aid absorption, prevent rapid sugar levels in the blood, and to save money.

  7. Make sure you don't skip breakfast, unless you get out of bed after 12 o'clock, then go straight for lunch.

  8. Spend time at breakfast to plan out your day, take each day one day at a time, but make the most of them, planning is the key to success.

  9. Smile, laugh be happy, don't take everything in life to serious, remember its alright to fart, apparently we all do it on average 13 times a day, and that includes ladies.

  10. If you're going to fart, and you're in public, cough at the same time to cover up the noise. This is also a good stomach exercise.

  11. Take a good quality multi-vitamin / mineral supplement each morning. A recent survey by the American National Food Council revealed that not one person from 21,500 consumed their optimum RDA of vitamins.

  12. If you feel tired just after eating lunch, (the 2 o'clock slump), you are probably eating too much refined/processed carbohydrates, and your body has become carbohydrate sensitive. Try and eat more complex carbs, and add more protein and fibre to your meals. Oh yeah, don't forget to drink that water.

  13. Remember every gram of alcohol has 7 calories, so if your aim is to have a flat stomach or lose weight, practice acting drunk or simply cut back on your alcohol intake.

  14. Alcohol is a depressant, if feeling depressed don't take a drink, try and make yourself laugh, invite your friends round, and watch them get drunk, and fall all over the place.

  15. When managing your weight avoid anything that is not in a measurable quantities.

  16. Remember low fat foods, are often laced with sugar, which also has calories, just look at a low fat yogurt.

  17. By switching hands whilst eating, you are less coordinated, resulting in calories stuck on your face and clothes.

  18. Line your stomach before you go out on a large drink binge. A cocktail of a pint of milk, and soft fruit, normally works well.

  19. If exercise were a drug, we would all have a bottle in the kitchen cupboard.

  20. Eat a balanced diet, lower in fat, lower in sugar salt and processed foods, eat more fibre and whole food products.

  21. Diets don't work. Long term health and weight management should include healthy life style changes such as exercise and healthier whole foods.

  22. Throw away your scales. Work on how you look and feel, not what you weigh, aim to lose weight in the form of unhealthy body fat.

  23. When trying to lose fat, aim for a maximum of 1 ½ pounds a week.

  24. If spot reducing worked, all typists would have skinny fingers.

  25. Crash dieting, over exercising and fasting will slow down your metabolism.

  26. It's easy to lose weight. Keeping it off, is the hard part, exercise works.

  27. Use common sense and pace yourself so you can talk occasionally when you exercise.

  28. When you exercise, remind yourself, "I'm building a better body to live in”.

  29. The best aerobic exercise is the one you'll do, the best time to exercise is when you will do it. Aim for a minimum of 3 sessions for at least 30 minutes of aerobic training, remember even sex can be a workout.

  30. Exercise is one of the best ways to reduce stress, ask yourself how you feel, after working out.

  31. Exercise for the older age group, helps to keep you young, by maintaining muscle tissue and bone density, the older you are, the more important it is that you exercise.

  32. Upper body weight training will help you maintain a total lean body mass; more muscle equals a higher resting metabolic rate.

  33. If you get out of breath when you exercise, you're probably going too fast.

  34. Training too hard, may lower your fitness, resting your body, allows it to recover and rebuild itself properly. Don't over train, you'll just burn-up or melt.

  35. After eating the last slice of cake, all overweight people will decide to go on the tomorrow diet, why don't they decide to exercise it off, as the tomorrow diet never comes. ?

  36. The slimming industry is the most unsuccessful industry in the world today for people wanting to lose FAT, although it is financially sound!

  37. If you are always surrounded by food, and can't stop picking, chew gum. Every time you put the food in your mouth you will ruin the gum.

  38. Researchers have suggested that people who are deficient in various vitamins and minerals may overeat in an attempt to obtain the missing nutrients. Obesity is the unfortunate outcome.

  39. Performing cardiovascular type activities (i.e. running, cycling, swimming, etc.) five times a week decreases your risk of type II diabetes by 45%.

  40. Exercising two to four times a week reduces your risk by 40%; once a week, 25%. Exercise decreases your risk by reducing fat tissue in the body and making cells more responsive to insulin.

  41. If you smoke, why don't you give up? I'm not going to lecture you on all the bad points that smoking has, as I'm sure you know it's a great provider of deaths in the family.

  42. Most zip inflicted injuries occur on the down stroke. If this happens to you, try pulling the zip in the direction it came from, in one swift motion. Check the damage, and apply antiseptic cream and a bandage to stop the bleeding. Change all your clothes to button flies to avoid the above.

  43. Don't squeeze those spots. Squeezing spots might be fun, however you can push the acne plug deeper into the skin, and cause the follicle wall to rupture, leaving a small shot gun wound on you. Try tea tree oil or aloe vera to prevent this look.

  44. Stress lowers the immune system and exercise helps to counter stress. Over exercising puts pressure on the immune system, make sure you take those vitamins and minerals, and remember get fit to play sport, not play sport to get fit.

  45. Avoid stopping every 2 minutes to tie your laces, when going for that run, at the start of your fitness regime, make sure you put a double knot in the laces.

  46. When cycling to work, the gym, or anywhere else, keep the bike under lock and key, remember somebody may want yours, and force you to have a long walk home.

  47. If you get a painful blister, studies have shown that piercing it within the first three hours can be effective. Aim to lance the blister in two places at opposite sides, taking care, as the fluid can spray out up to eleven feet. Check and clean regularly, don't use dirty needles, as this can lead to amputation.

  48. Stress causes hormonal imbalances that may lower your sperm count, lower sperm count may stress you out, just think about who has to count the slippery bleeders.

  49. Garlic rich diets, may be bad for your breath, but garlic causes your body to release nitric oxide, which keeps your arteries more pliable, resulting in a increase in circulation.

  50. Diesel fumes have been found to contain 41 dangerous substances, they can give you more miles to the gallon, as well as cancer.

  51. Chewing sugar free gum increases saliva flow which helps to neutralize plaque acidity. One unpleasant side effect is major wind, from sorbitol (sweetener) that is used in many brands. Aim for no more than a pack a day, unless you want to increase your daily farting average.

  52. Avoid eye strain by looking away from the screen and focus on something in the distance, then focus on something close to you, do this now and whilst at work. Good excuse if you get caught looking at somebody, just tell him or her you're preventing eyestrain.

  53. Relax with a glass or two of wine. The antioxidants it contains can give protection against heart disease.

  54. Heart disease, cancer's etc. can run in the family. Check your family history and aim to get yourself checked out for any hereditary problems.

  55. Buy, rent, borrow a dog. One of the best aerobic exercises for any fitness level is plain old walking. Remember to take the dog with you.

  56. There are currently around 100,000 cases of food poisoning resulting in up to 200 deaths a year in the U. K. Make sure you wash and prepare food properly, check the sell buy dates, and if you get ill, drink plenty of fluid and stay in the bedroom closest to the bathroom.

  57. Men's testosterone levels fall by about 25% in the late evening. Aim to put the morning erection to good use, as this is apparently when you are most horny.

  58. Mobile phones increase your blood pressure if used for prolonged periods. Thought to be caused by blood vessels being constricted by radio frequency electromagnetic fields. My monthly phone bill raises my blood pressure.

  59. Zinc gluconate lozenge's sucked every two hours have been found to help cold sufferers reduce the time of their symptoms. Unfortunately zinc causes more nausea and doesn't taste too good.

  60. Dyslexics could improve their reading by wearing different colored lenses. Contact lenses help by noticeably reducing visual distortion.

  61. Doing the ironing, washing, and cleaning has been found to improve your age Maybe this is why women live longer than men do.

  62. Put more tomato sauce on your chips and other foods, it may not be good for your diet, but 3 to 4 serving a week can cut your risk of prostate cancer by a third.

  63. Forget an apple a day keeps the doctor away; try a raw carrot and a banana. The beta-carotene and potassium can reduce your risk of heart disease by preventing plaque build up on the artery walls.

  64. Do those sit ups, it is estimated that strengthening the abdominals can prevent 75% of lower back problems.

  65. When training out in the dark, shutting one eye when a car's head lights are on you, will help prevent sudden night blindness. Remember to open the eye after the car has passed.

  66. Pressing a wet tea bag against a cold sore acts as an antiseptic. The tannin from the tea will help reduce the condition, and the tea bag will stop other people coming in contact with you.

  67. Improve your posture, by answering the phone whilst standing. If standing against a wall, push your shoulders and buttocks into the wall, then aim to eliminate any gaps, by pushing the lower back into the wall. Hold for 20 seconds, and then carry on a normal conversation. Avoid breathing heavily during the exercise.

  68. If embarking on jogging or running for the first time since your school days, invest in a good pair of trainers to avoid physiotherapy bills. Shorter strides may help lesson the impact, if you have to use your old gym gear.

  69. Wear socks when out running this will help prevent blisters, and also soak up sweat, which can help prevent your trainers stinking out the house.

  70. Most trainers can be washed, however don't use too high a temperature during the wash, and allow to dry naturally with old newspaper inside. Tumble drying may lead to severe shrinking, damage to the trainers and a change in your shoe size.

  71. Eating fat is not a problem; the problem lies in the type of fat you're eating. Aim to eat the essential fatty acids (EFA’s) such as those found in oily fish, and avoid the so called healthier margarine's made from hydrogenated vegetable fats.

  72. Some 25 % of adults have bad breath, normally brought on by smoking or bad foods. Avoid this by brushing your teeth twice a day, using a tongue scraper, as a significant amount of bacteria live on the tongue. Flossing between your teeth to remove food debris, and seeing a hygienist every three months is also advised.

  73. Consult your doctor, a fitness instructor, or visit the church if you have any concerns about your health before embarking on any exercise routine.

  74. After each work out, remember to stretch to help your body repair and recover. When doing this, keep yourself warm, and wipe away any sweat. Avoid standing around smelling of sweat, as the drying process can leave you with a cold.

  75. Each year back pain, the second biggest reason for time of work, costs the British Industry more than 5 billion pounds, and 480 million pounds to the NHS. By doing some simple stretching and taking care of yourself with exercise, will result in less spending by the NHS, and hopefully lower taxes all round. (Possibly).

  76. The common cold is the biggest reason for taking time off work. Dress well, exercise regularly, and above all take in those vitamins, especially vitamin C. The RDA in the U. K. is 60m.g. This will prevent you from catching scurvy but won't help you against a cold. Increase your dosage to bowel tolerance, normally between 1 and 3 grams.


  77. A sneeze can travel at over 100 mph Look for the signs, such as opening of the mouth tilting the head back, shutting eyes and finally a fine mist nasal spray. Look for the signs to avoid the spray.

  78. When showering, treat yourself to a head massage, to help relax you. It's also said to be good for stimulating hair growth. At the same time, improve your body circulation by washing the body in the direction of blood flow, i.e. towards the heart

  79. Avoid negative thoughts, and don't put yourself down. Work on making your mind and body strong, remember its you inside that says you can't do something, challenge those negative thoughts and make them positive.

  80. In the last 20 years cases of testicular cancer has doubled. In the U. K. some 1,500 men between the ages of 20 and 35 get this form of cancer each year. So check your balls and if you find any lumps go show them to your doctor.

  81. Breasts cancer studies have shown that fish oil and olive oil may keep breasts healthier. Linoleic acid found in sunflower or corn oil may increase the risk of tumors. What is certain is that obesity and a high alcohol level in older women are linked to a higher risk of developing breast cancer.

  82. Remember to take a towel with you when you go to the gym. Sharing someone's towel also means you are sharing any health problems they may have, such as pubic lice or penile warts.

  83. When flying, drink plenty of water and fruit juice. The high altitude and dry pressurized air, sucks the moisture from your body, causing your mucous membranes to dry out, making you more prone to viruses.

  84. Remember to stand prior to flushing the toilet. Contaminated water droplets can give you intestinal bugs and other health problems, stand up observe your efforts, then flush them away.

  85. Don't think you can smoke and exercise. Exercise increases your lung capacity, giving carcinogenic contaminates more lung space to give you lung cancer. Each day around 300 men die from smoking in the U. K.

  86. Missed your workout, then think again. Research has shown that mental exercise can increase your physical strength.

  87. Put your head back and daydream, scientists have shown it is a positive source of creativity – unlocking answers to your problems leading to better emotional and physical health. Daydreams can work in another practical way, as a form of motivation, encouraging us to try new experiences.

  88. Exercise performance is improved by increasing your body's water content – so for once drink more. Put poor performance down to being dehydrated, just a 3% loss in body fluid, can result in a 7% loss in physical performance.

  89. Being alone is good for your health. So instead of seeing time spent alone as a punishment see it as a time to refuel yourself, a time to recover from the overload of life.

  90. Do something useful and make your orgasms more powerful. Imagine you're peeing and then contract and relax the muscles that stop the flow – more fun for boys and girls!

  91. Outperform your work mates with a lunchtime workout –it'll ease stress and improve your performance.

  92. Organize yourself, set some time aside for yourself to complete all the paper work, at both home and work, remember take care of your admin., a little a day keeps the stress at bay.

  93. Keep your chin up with a bit of facial fitness, working those facial muscles may look stupid but it'll get rid of the double chin and bags.

  94. Eat right with mood enhancing foods such as milk, yogurt, tuna and chicken, which contain high levels of brain food tryptophan.

  95. Work those lips and wave goodbye to sexual boredom, according to ancient Chinese sexual techniques, the deep kiss has erotic possibilities.

  96. Restrict your car usage anything 10 minutes or less walk – think of the savings in parking tickets.

  97. Give yourself an incentive; buy some new gear so even if you are unfit you'll begin to look better.

  98. Buy some skin care products and boost your skin's moisture levels and the good news is intensive care comes for under a tenner – try that good old favorite Oil of Ulay.

  99. 58 % of British men take no form of exercise. We can all do with exercise, join the Netfit Members, to improve your life. Let us help you to achieve your personal goals, to stay motivated and learn new exercises and correct technique.

Tuesday, March 13, 2007

BLOOD GROUP DIET

The blood group diet is said to have originated from two American Naturopaths, Dr James D'Adamo, and his son Dr Peter D'Adamo, who believe that your blood group type is the key to how you burn your calories, which foods you should eat and how you would benefit from certain types of exercise.

They recommend that eating to suit your blood group may, help you to lose weight, help you fight disease, boost your immune system and slow down the ageing process.

It is believed that a chemical reaction occurs between your blood and foods as they are digested. Lectins, a diverse and abundant protein found in food, may be incompatible with your blood group and adverse side effects may occur. The avoidance of these Lectins which can agglutinate (adhere or stick to one another) can be important if your particular cells-determined by your blood type,may react with them.

There are 4 blood types: A, AB, B, and O

Blood Type O
The O blood type was the first blood type to evolve from the hunter-gatherer era around 50,000 BC. Here the diet was high in red meat and virtually void of grains and dairy.
The type-O thrives on a meat-eating diet. As the diet is high in animal protein, the type-O requires intense physical exercise to help burn off the meat.

Type-Os are prone to digestive disorders resulting from over-secretion of stomach acid.
They can also be more susceptible to arthritis and thyroid disease due to overactive or hyper -immune system.

Wheat and dairy also promote inflammation in this blood type which can trigger an imbalance in the immune system.

Blood type O individuals can gain a significant amount of weight following a high carbohydrate diet, as their bodies cannot properly metabolize these foods.

Blood Type A
Type-A blood group formed when man began to develop an agricultural lifestyle between 25,000 and 15,000 B.C. People with blood type-A do best on a vegetarian diet for weight loss especially the macrobiotic diet.

The type-A individual hardly produces much hydrochloric acid and therefore does poorly on meat and dairy diets such as the Atkins Diet.

Type-As are generally more prone to cancer, diabetes and heart disease, if they do not take charge of their health. The gene for alcoholism is also found in type-As.

Blood Type B
Type B also evolved from the intermingling of blood type O with the blood type A. This occurred between 15,000 and 10,000 B.C due to man traveling further.

As a result, the type-B individual does best on a dairy diet with some meat (no chicken) and few grains.

The type-Bs suffer from the highest incidence of bladder and urinary tract infections. They are also prone to viral diseases when their immune system is compromised.

Since B blood types can metabolize dairy products and most foods, they will usually lose weight effortlessly as long as peanuts, corn, wheat, and lentils are eliminated from the diet.

Blood Type AB
The rarest and newest blood type to evolve (1500 years old) was the AB blood type. This blood type is the most well adapted to a moderate diet. The type-AB individual benefits from both the A and B type diets.

Meat is not as well digested as seafood, dairy, wheat-free grains and soy foods.

The type-ABs are prone to either diseases encountered by the Type-As or the type-Bs. By undergoing further metabolic typing, it can be determined which diseases they are most likely to be vulnerable.

For weight loss and maintaining a healthy weight, AB's do best on seafood, dairy, nuts and grains.

Monday, March 12, 2007

MOTIVATION

Great, you've learned about exercise and proper nutrition, you're convinced about the positive effects, so how do you keep motivated.

Staying motivated is one of the biggest problems that arise for both new and regular fitness persons. Use the following points to help you achieve your goals.

Set Achievable Goals:
Even if you do want to look like Arnold, start with a more reasonable and achievable goal. At first start with a goal you know you can meet. Make that goal and feel good about it, then set another. Reward yourself each time you reach your goal with some thing you like.

Visualize Your Success:
On days you find it hard to start your program, imagine how you look and/or feel on meeting your next goal. Picture yourself having made that achievement and then get to work. Alternatively visualize how you may look if you don't keep up the good work.

Monitor Your Progress:
Keep a daily diary or log of your activities and progress. This will not only show a record of your success, but also serve as a reminder of all your efforts so far, don't let them go to waste.

Work-Out with A Partner:
There is nothing like having some peer pressure to help keep you going. Find some one who is fun to be with and has their own fitness goals. Together you can enjoy some quality time and help motivate each other. Someone whom is fitter than yourself will generally be more motivational as you will try and keep up with them. Like wise somebody, who is not as fit as you, will give you a chance to excel, as you know that the other person will try and keep up.

Watch TV or Video:
Watch the news, your favorite soaps, sports or East enders to help pass the time and make even more efficient use of it whilst training.

Play Your Favorite Music:
Listening to music while you workout can help keep it interesting, relaxing and fun. If you don't like the music they play at your gym, buy a personal stereo and play your own music at your own volume.

Get Some Focus Reminders:
Place a special picture, note or object where it will serve as a reminder of your promise and commitment to get and stay fit for living. A photograph of your family, a photo of how you used to look, good or bad, whatever makes you work.

Don't Push Too Hard &; Stay Hydrated:
Unless your training for some athletic activity that requires otherwise, don't work your self harder than necessary. If it hurts or is even uncomfortable then stop and do something different. Proper exercise does not require pain. Keep a water bottle handy, and take regular intakes of fluid, a dehydrated body, cannot function properly

Dress Comfortably:
Don't worry so much about how you look, but more about how you feel. Dress in loose fitting, comfortable clothes that are made for working out. If you decide to wear a tracksuit keep shorts and T-shirt underneath, so you can take the tracksuit off when you get hot.

Wear Comfy Shoes:
Take care of your feet. Wear comfortable shoes that can breathe and offer support. You may want to consider a special pair of shoes you've set aside just for exercising. Wearing sports socks will also reduce the risk of blisters.

Workout on A Set Schedule:
You get up, you dress, you eat, you work, etc. Makes sure you program in your exercise time with as much concern as you do these other basic necessities. Manage the 168 hours well each week, and it will be easy to fit in some quality training time, because your life depends upon it.

Start Today: RIGHT NOW!
Write down a list on a piece of paper, all the reasons you have for not being able to do any form of exercise. Using the same list, overcome all of these reasons to find out if it is only yourself that is preventing you from a healthier lifestyle.

Don't Feel Guilty:
So you missed one workout, okay maybe it was a weeks worth, STOP feeling guilty or stressed out, relax don't be hard on yourself, just back up one paragraph and Start Today, then read the next paragraph.

Do Something:
Every little helps, going to the gym three times rather than twice a week
is 50 % more, add that to walking around the office a bit more, or walking to the train station for work, will all help your long term goal. If you can't workout three times a week, then set a goal to do it only once or twice, achieve that goal and feel good about it.

Review Your Priorities:
Take time out to look at your daily activities and priorities. Are they what you want? Is improved quality of life one of them? How badly do you want or need them?

Create Variety in Your Program:
Something about the spice of life...it's too true. Variety in your fitness program not only keeps it interesting and fun but also stresses different muscles giving you a more rounded workout. If you walk around the block each day, try going the other way or simply on the other side of the street.

Practice Positive Self Thinking:
Your exercise time, is time for you. So double the benefit and use that time to strengthen your psyche as well as your muscles. Think about your strong personal attributes, how they have helped you in the past and how they will help you in the future. A healthy mind helps you achieve a healthy body.

Play A Video Game:
If it works for you, do it. Sit down on the exercise bike and cycle away whilst trying to beat the highest score on the Nintendo.

Use Equipment That Is Easy to Use:
There's nothing harder, then uncomfortable, ugly, poorly maintained equipment to hinder your motivation. Buy equipment that is best for you, and easy for you to use. Make sure it is comfortable, wear your workout clothes and give the equipment a good try out before you buy, don't clog out the garage with uncomfortable bikes and rowers. Locate it somewhere that is nice to be and make sure you keep it clean and in good working order.

Problem Solve:
Try using this time to solve some problem at work or at home. Sometimes the change in scenery will help you find an answer that previously escaped you. Take your phone out with you from the office, and walk around the block.

Get the support from Friends and Family:
People, who care about you will help support your goals, tell people what you are doing, and as the more people who know, the more support you should get.

Do a class:
With a number of various classes around you can easily find one suited to your own fitness requirements. Make sure that the instructor is qualified, and before the class starts, tell the instructor that you are new, so that this way they can monitor you.

Pick a role model:
Aim to achieve the fitness body of your favorite role model, you may not achieve the same body as them, but at least you will improve your own.

Congratulations:
If you're reading this, then you must have read all the motivation tips, pick the ones you like, making use of them and enjoying a fitter healthier life.

Sunday, March 11, 2007

5 Quick Weight Loss Tips, lose weight fast, slimming secrets, how to stay thin

Quick weight loss tips are much sought after by folks eager to lose some weight in the shortest time possible. You could be a bride preparing for your wedding and needed to slim down to fit into your gown nicely, or in your mid-40s and want to lose that beer belly. Whatever the reason may be, it is not wrong to desire to lose weight quickly. But the key is to do so healthily. This article is packed with 10 goodie tips that would put you on the right track to losing those extra unwanted pounds on your body and regaining the dream body you always loved to have.

Here's 5 simple quick weight loss tips:

Quick Weight Loss Tip 1 - Losing Weight is an Equation
Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Follow the Basal Metabollic Rate (BMR) formula which you will find on my blog to calculate your BMR. This tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound in one week's time.

Quick Weight Loss Tip 2 – Eat More Meals and Don't Skip Them

Before you start wondering if you are reading correctly, let me assure you that your eyes are not playing tricks on you. It is a myth that skipping meals would help you to lose weight quickly and effectively. Your body would slow down its metabolism when you skip meals, in a bid to conserve energy, hence burning away lesser calories. You end up hungry and yet not achieving the desired weight loss.

Spread your meals from 3 big meals, breakfast, lunch and dinner into 5-6 smaller meals comprising the 3 main light meals and 2-3 other snacking time. This would distribute your calorie intake and reach a good balance.

Quick Weight Loss Tip 3 - Eat Green
Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. They also pack our bodies with healthy nutrients making our diet a balanced one.

Quick Weight Loss Tip 4 – Sleep Well
Sleeping is a favorite quick weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and increase appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.

Quick Weight Loss Tip 5 - Exercise Enough

Some folks hate this quick weight loss tip and are immediately turned off. Sad to say, in order to maintain a healthy weight, exercise is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. You may be wondering how much is enough? Physical trainers or even your doctors would advise you to go for moderate exercise sessions of 30 minutes each time. Repeat the routine for a minimum of 3 times a week for effective weight loss. You would be surprised how fast you start to lose inches off your waist and hips once you begin your exercise regime.

These quick weight loss tips are useful to you only when you apply them after reading. Many people fail in doing so because of poor motivation and lack of moral support from their family and closed friends. Share with them about your weight loss plan and encourage them to remind you from time to time about your goal to lose weight quickly. This would spur you on to be focused.