Moderate Exercises to Fitness

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1. 

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body. 

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week. 

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

A Look on Diet Fitness

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat. 

But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals. 

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Essential Weight Loss and Health Strategies For Women

By Phil Beckett
Copyright © Physique Concepts Inc.

Why is it that some struggle to stay in shape while others achieve unbelievable results that inspire themselves and others?

It's actually very simple. Excellent results come from a plan, a specifically designed women's fitness program that includes weight training and cardio workouts along with excellent nutrition and supplementation.

Below you'll learn the essential strategies that will enable you to achieve your goals. These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part. It will add quality years to your life.

1. Don't be too aggressive.

One of the biggest problems most women encounter when starting a health & fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious plan.

As you become accustomed to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether.

2. If you don't enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements.

A lack of success is generally just a lack of understanding of how a woman's body works. Most women want to lose fat and tone and firm their bodies.

The way to do that is to use resistance to train large muscle groups.

3. Stretching improves flexibility, blood flow, muscle recovery, low back pain, health and a host of other things. Additionally, stretching can prevent injury, making sleep better and improve your performance.

Always stretch, but be certain not to stretch pulled muscles. You should always warm-up before stretching. However, it is very important that you know how to stretch. Never bounce!

4. Set realistic, attainable weight loss & health goals.

You must have both short-term and long-term goals so you can gauge your progress. It's crucial to have a baseline before you begin, so you can measure success.

5. Set exercise appointments with yourself.

Use your day-timer to set appointments for exercise, and then stick to them. You wouldn't miss a business meeting or client appointment, would you?

So don't miss an exercise appointment with yourself. Nothing is more important than your health. Nothing.

Everything else will crumble around you if your health fails. So make your exercise appointments a priority.

6. Exercise correctly. So much time is wasted doing, at best, unproductive exercise, or worse, dangerous exercises. Get educated on how to exercise correctly. And the absolute best way to do that is to have someone develop a program for you and then teach you what to do and how do it right.

7. Enjoy yourself.

The most difficult thing is actually getting into your running shoes and going to the gym. But once you begin your workout, relax and enjoy the process.

Yes, exercising can and should be somewhat rigorous but it is just that investment which makes it supremely rewarding. As with anything, if you're in the moment, you can fully appreciate the experience and truly enjoy the process.

8. If you want to maximize your results or fat loss efforts, you've got to eat breakfast.

Even if you don't exercise at all, breakfast remains the most important meal of the day. You breakfast should canteen complete proteins and complex carbohydrates.

9. Eat fat to lose fat.

Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin.

One distinction you must be aware of it is the difference between healthy fats, and dangerous fats.

Good fats are monounsaturated fats like olive oil, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods.

Bad fats are saturated fats, partially hydrogenated fats, and trans fats.

10. Drink plenty of fresh clean water.

Yes, you've probably heard this over and over again. But there's a reason for it; it's the truth! The recommended amount is approximately eight classes, or 64 ounces, of water every day.

When you're exercising, you need to drink even more. Over 75 percent of your body is water.

Even small deficit of water can radically affect how your body performs. Here's a good rule of thumb: if your urine is a dark yellow or has a strong odour, you're not drinking enough water.

11. For optimum results eat regularly throughout the day.

Fasting or overly restrictive diets will enable you to lose weight, in the short run. Because the way he loses primarily water weight and lean muscle mass.

But in the long run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat.

You should eat 4 nutritionally balanced meals each day, and should have least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more fat at a faster rate.

There you have it. Essential strategies for an effective health, weight loss and fitness lifestyle that will have you looking and feeling better then you have in years, maybe ever!

The hardest part is getting started and sustaining motivation until fitness becomes habitual. Once you develop the habit, which can take as little as 30 days, your whole life will change for the better.

About the Author

Phil Beckett is one of the world's most experienced weight loss, health, fitness and nutrition experts. He is the C.E.O. of Physique Concepts Inc. and the Fitness Director for Women's Health & Fitness Inc. He's helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Phil also specializes in the research end of women's weight loss products.

A New Era in Fitness and Weight Loss

by: William Mackie

Copyright 2005 William Mackie Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all the luxuries of home are provided for you in your workout experience, to help make it more convenient, enjoyable and have it feel less like, well, working out, as possible. Cardio machines now come equipped with numerous amenities, from personal televisions to fans. People now can seclude themselves from the rest of the world with head phones that connect to televisions’ as they workout. Strength equipment has also advanced with more user friendly resistance machines that provide every possible way in which to target a muscle. Yes, our society has defiantly advanced, at least in terms of the equipment we use. However, some how, even with all of our technological advances we are still more over weight and obese than ever. Many people sit and wonder to themselves how could it be that movie stars can obtain and maintain such fit and beautiful bodies? They have access to much of the same technological advances as the rest of us do in our fitness centers and home equipment. After all, is it not about how much you do and not what you do? This is far from the truth; movie stars, models, performers, their just like you and me. They have cravings, they get too tired to workout and they have access to similar equipment. So again, how is it that with their hectic schedules, being constantly bombarded with rich foods, and being only human, that they can look so good, all the time! The answer is that they have access to something most people do not, a great personal trainer! I know what people will be thinking when they read this, “I can’t afford a personal trainer” or “I don’t have time to meet on a regular basis with someone.” Online personal training is the solution to much of the nations’ health problems. Online personal training can provide people with the direction they need to help them reach their goals. They can do this with access to a certified personal trainer, but without the cost and time needed to acquire one. Online personal training is the New Era of the fitness industry and can get you where you need to be, on the fast track to a healthier more attractive body! Here’s how it works. Participants obtain access to an online training website. From their, the participant selects the plan they prefer most (prices usually increase depending on the type of program selected). Once a program is selected, a simple questionnaire is required to be filled out to determine you current health status, preferences and future goals. You are then set up with you own login screen name and password that gives you access to your programs online. The trainer will send you your workout plan periodically through email and post it on your login access online. Participants can print out their workouts, which consist of a picture of each exercises start and finish positions, written directions on how to perform each exercise and the correct order to perform each one are all provided. How many sets and reps to perform are included as well. For more detailed explanation of an exercise, clients can even access their program online and watch a video of a model demonstrating each exercise start to finish properly. Another great advantage to online training is that you have constant access to a personal trainer via email or phone, to ask questions about your program or any general health and fitness inquiries. The benefits seem endless, depending on the program one chooses, nutritional components are also supplied in different degrees. The nutrition component is based on your goals and eating habits. A licensed nutritionist supplies you with a daily meal plan and grocery list in which to choose healthy options based on your goals and health needs. The best features’ of online training is that it is affordable, convenient and made specifically for you. You too can have the advantages of a personal trainer without the time commitment and cost. Online training truly is the New Era of Health and Fitness! William Mackie is a fitness expert with knowledge base in exercise science and a certification in personal training. For the technical edge on fitness and the attainment of your weight loss goals. For ways to reach your personal fitness goals faster you can subscribe to our popular newsletter at: http://www.upstarttrain.com/

Can Quick Weight Loss Really Work?

By: Jeff Dedrick

Quick weight loss is promised by diets all the time. "Lose 10 pounds over night," the ads will scream. Most people know in the back of their mind that quick weight loss is either not healthy or is a short term fix. Most quick weight loss pounds are only water. Your body will flush water out of your system and the scale will show a quick weight loss of 3 to 10 pounds. The quick weight loss is however short lived. The second you drink any fluids your body will hold the water and your quick weight loss will disappear. The short tem success of quick weight loss in a low carb diet is also this loss of water. Dieters are excited when they see the quick weight loss however this excitement is short lived. Once carbs are introduced back into their diet, boom, there goes the quick weight loss. Instead of being suckered into all the quick weight loss claims, why don't your try these common sense weight loss tips to use when dining out to help you achieve long term success. You won't see a quick weight loss by following these tips but you will see some really great long term changes in your body. 1.) If you must have a dessert, split it with a friend. 2.) Start your meal with soup and a salad. If you fill up on healthy foods first, you may eat less of the high calorie entries. 3.) Immediately ask for a box to go and place half of your meal in it. Not only will you cut calories but you now have an entire additional meal for later. 4.) Ask for non-fat or low-fat dressing on the side when ordering your salad. You can then control the portion size. A high calorie dressing can add 200-400 additional calories to your health salad. 5.) At a fast food restaurant, always order the small size. Did you know a super size French fry at Mc Donald's is 29g grams of fat and 610 calories?? Once again, these simple restaurant tips will not result in quick weight loss but if you start using these and other weight loss tips every day, you will start seeing the long term success you truly deserve. Always think long term and don't be tricked by diets that promise "incredible quick weight loss". Are you a Mom who want's to lose weight, have less stress, and look and feel better than you have in years? Go to http://www.EMomsFitness.com for free tips and bonuses.

Green Tea And Weight Loss

by: Kathryn O'Neill

There’s recently been a LOT in the weight loss news concerning green tea. Green tea’s weight loss effects have been causing more and more people to start sipping the ancient Japanese brew. But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight. Advantages of Drinking Green Tea for Weight Loss: 1) Green tea revs up your metabolism A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost'). The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories). 2) Green tea inhibits fat absorption and helps glucose regulation Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage. 3) Green tea may help reduce appetite Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea. 4) Green tea can help you save calories on your morning brew. We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines. If you want to save mega-calories in the morning but still get your caffeine fix, try substituting green tea for coffee. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You’ll definitely notice the difference in your waistline after a few weeks. So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects? Experts vary but the general consensus seems to be that 3 – 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right? However, 3 – 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch. Disadvantages of Drinking Green Tea For Weight Loss: #1) Green tea is not a magic bullet While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You’re not going to eat 5000 calories a day, drink a cup of green tea and make it all go away – it just isn’t going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off. #2) Be cautious of the caffeine if you have health problems For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you’re worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine. If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding. Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health! About the Author: Kathryn O'Neill is a contributing writer to Diet and Weight Loss Reviews:http://www.FreeToBeThin.com For more free weight loss tips and articles, visit:http://www.FreeToBeThin.com/Articles.htmlReprint Rights: All Links MUST BE CLICKABLE. Copyright Kathryn O'Neill Source: www.isnare.com

Successful Weight Loss After Pregnancy

by: Beverley Brooke

How fast you lose weight will depend on a number of factors, including the amount of weight you gained during your pregnancy. Most women will lose anywhere from 10-14 pounds within the first 2 weeks of delivery. This weight may be attributed primarily to the loss of excess fluid in the body, the baby's weight, the placenta and amniotic fluid. Some women might lose a little bit less, and others might lose a little bit more. As the uterus shrinks back down to its normal size and your hormone levels continue to fall, you will lose weight. Most women gain at least 7 pounds of fat during pregnancy. This fat is meant to help women store energy while breastfeeding. How fast this weight comes off will depend on a number of factors including: genetics, your overall health, diet and exercise. You should expect that it will take a little bit of time to lose the weight you gained during pregnancy. It did after all take you nine months to put that weight on! Many women have successfully lost weight however, in just a few short months after a delivery. Some women will hang on to the last few pounds they have to lose until they stop breastfeeding. Your body may want to cling to a few extra pounds to ensure you have enough energy to provide adequate milk for the baby. Every woman's experience is unique with respect to this. The good news is that with a solid nutritional program and with moderate exercise, you can expect to lose the weight you gained during pregnancy within a reasonable time frame. Most women will be back to their pre pregnancy weight within nine months of delivering IF they follow a regular exercise program and eat healthily after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks! About The Author Article by Beverley Brooke, full-time mom and author of "The Ultimate Guide to Weight Loss in the Post Partum" -http://www.pregnancy-weight-loss.com beverley.brooke@healthandfinesse.com

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.

Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism.http://www.Landry.com

Exercise and Weight Loss

by: Mary Howard RN

If you are serious about your weight loss program, exercise is the key. But how do we get motivated to make such a big change in our life?  If you are serious about your weight loss program, exercise is the key. But how do we get motivated to make such a big change in our life? We’ll talk about motivating benefits, how much exercise it takes, types of exercise and exercising with health conditions. They say we are supposed to take time each day for ourselves. In my opinion, that means curling up on the couch with a good book and a cup of hot cappuccino. Who wants to exercise?! After doing some research, it looks like it is time to get moving and change some attitudes about doing something for ourselves. First of all, let's get motivated. Regular and sustained movements of large muscle groups promote the loss of fat while preserving the lean body mass, so exercise is an important part of any weight loss program. Exercise burns fat, at the same time, it allows you to eat more; as long as you eat the right foods. Aerobic exercise before breakfast forces your body to burn fat and with the right exercise program you can get your body to burn fat 24 hours a day. Exercise also makes you feel better while shaping and toning your body. Exercise is an important step in restoring, maintaining and increasing strength. It can provide a diversion and help build self-confidence by providing a positive self-image. Now let's look at how much exercise it takes to lose weight. It varies from person to person, but you will need to make permanent changes in eating habits and life-style if you want to lose weight and stay in control of that weight loss. To promote fat loss, a weight loss program should have these 4 characteristics: Exercise should involve the large muscle groups (legs and arms). Be done at least 3 days a week. Use at least 300 calories per session or 4 days/week and use 200 cal/session. Aerobic enough to increase your heart rate. For some very simple guidelines here are approximate caloric cost of some common exercises. They are based on an average, 154-lb person during 30 min of exercise: Bicycling 12 mp - 354 Running 5 mph - 294 Swimming (fast freestyle) - 273 Walking 3 mph - 126 Now let's look at some types of exercise. (Some of these are exercises that a Physical Therapist might teach, but may be helpful, especially for people with limited mobility and joint pain.): Isometric exercises - Muscle tension is increased but no movement of near-by joints. For example, tightening the thigh and leg muscles without moving the knees or hips. This is good for someone with joint pain or to strengthen muscles above or below an injured joint or cast. Range of Motion exercises - These are used to increase joint mobility by bending and extending the different joints of the body. These exercises are good for people that stay in one position for extended periods of time, for example standing or sitting. These are also a great warm-up for your joints before an aerobic exercise workout. Isotonic exercises - These are the movement of muscle with the intent of increasing their length. For example, bending and stretching of arms, legs and back. This exercise increases the circulation and conditions the heart. Resistance exercises - Involves the movement of muscle groups against resistance. It may be the weight of an extremity, lifting weights or against some type of gym machine. This exercise is used to strengthen and condition the body. Aerobic Exercise - Jogging, rope skipping, swimming, bicycling, brisk walking and aerobic dance. These increase the heart rate, condition and strengthen the muscles and burn the most calories for your weight loss program. Ambulation - Good old walking is a low impact way to strengthen and condition many muscles and the heart. It burns calories and is good for the psyche. For a good work out, it may be helpful to use a combination of a conditioning type exercise along with an exercise that increases your heart rate. In addition to regular aerobic exercise, you can increase energy expenditure during usual daily activities by parking further from the office or store to increase your daily walking distance or use the stairs instead of taking the elevator when you can. It is important to have adequate amounts of quality protein in your diet during weight loss because protein helps you build lean muscle mass. You want to be replacing fat with muscle mass instead of just losing weight. Starving yourself or skipping meals is not a good way to lose weight; frequently, it will cause your body to store fat rather than use fat. Exercising with health conditions: An obese person or anyone with a family history of heart disease should be carefully evaluated by their doctor or health care provider before beginning an exercise program. Exercises such as jogging and rope skipping may worsen degenerative joint disease. Less stressful activities may be better for those with joint problems such as swimming, bicycling or walking. Exercise and Diabetes: Regular aerobic exercise that involves using large muscles and increases the heart rate has a potential to lower blood sugar and increase insulin sensitivity. It can also decrease blood pressure, increase your ability to do physical work and make you feel well. The diabetic has to be very careful to be consistent with an exercise program and monitor blood sugars very carefully. It is also important to have very close contact with your doctor, going over your exercise program with your doctor, and reporting weight changes and blood sugar changes. If you are on medication or insulin for your Diabetes, the dosages may need to be changed while you are taking part in an exercise program. Also, if you quit your exercise program, a careful re-adjustment of medication or insulin may be needed. There are many aspects to a good weight loss program but the key is a consistent exercise program. There are many kinds of exercise and ways to avoid injury during exercise if some time and effort are put into putting a program together. Getting motivated may seem like an insurmountable task, but it is worth it in the end. Be careful and exercise in moderation if you have health problems. However, excercising may help you overcome some of the same health problems you have to modify your program for in the beginning. About the Author Mary Howard is Registered Nurse, mother of two, and enjoys natural gardening. More or her articles are posted on the Homegrown web site. Feel Free to contact her at:gardenrn@sendfree.com

7 Pillars of Weight Loss: Get up and do something about your

by: Bette L. Hall CMA, NHC

Spring is here alas! It’s a time when everything is fresh and new. Flowers begin to bloom, love is in the air, and our thoughts turn toward shedding those unwanted winter pounds. Short dark days have led to inactivity and the pounds have piled on. Hoards of beautiful bodies will be heading to Waikiki, Newport, Malibu, Santa Monica, Padre Island, and Pompano Beach. Will you be one of those headed for fun in the sun or will that winter fat keep you too embarrassed to show yourself in a bikini? These words of wisdom are meant to encourage and help those who want to reduce ten or fifteen pounds and that little tummy pooch that was gained during the winter blahs. Pay close attention and follow this advice and you will see results. The things I’m about to share with you aren’t just empty words. They are words of wisdom that require action on your part. Don’t just read these words and think "it’s good advice" and then forget about them. Get up and do something about it. Lighten up on your salt intake. That doesn’t just mean to limit your use of the salt shaker at the table. It also means not to eat food with high salt content such as bacon, ham, cheese, chips, popcorn, corn nuts, etc. Add yogurt, whey, or the dietary supplement Conjugated Linoleic Acid (CLA) to your daily intake. Drink water--lots of water! Exercise--start walking and using that ab-doer you have stashed away in the closet. Do any exercise you want. The important point here is to start moving. Limit your calories at snack time to no more than 200-250. Don’t eat for four hours prior to going to bed. If you go to bed at midnight, then don’t eat after 8pm. Never go to bed feeling full! Keep a journal. This isn’t the "write-down-everything-you-eat-journal." It should be a journal where you write your thoughts and feelings, successes and failures, weights and measurements. It’s your "everything-journal." You can record the foods you eat if you want, but that is not the sole purpose of this journal. Look for future articles where there will be more detail about the aforementioned subjects. Salt intake, yogurt, water, calories, and journaling will be the topics of discussion. Bette has been writing articles in the weight loss, diet, and nutrition arena for over twenty years. Her degree is in applied science with a major in Medical Assistant. She is a member in good standing of the (AAMA) American Association of Medical Assistants.

4 Keys to Weight Loss

by: Chad Anderson, CSCS

First off, let me start by saying this list is by no means exhaustive. However, if you can manage these 4 important components of a weight loss program, you will be on your way to a slimmer body.

Build the Foundation

Many people begin a weight loss program with their basal metabolic rate (BMR), which is the amount of energy (calories) your body uses in a resting state, in the gutter. The key then is to increase your BMR so that you are burning more calories throughout the day, every day. Increase the amount of calories you burn, increase the amount of fat you lose. Makes sense, yes? The best way to increase your BMR is through adding muscle tissue. Females often shudder at the idea of adding muscle due to their fear of becoming “bulky.” Relax babe! It’s a little harder to add that kind of muscle mass than you think. Besides, a little muscle mass goes a long way toward achieving a leaner body. And this is what you want, right?

Specificity of Program

Not just any exercise program will do for weight loss. Simply burning calories is not good enough. The program must be designed to elicit specific hormonal responses that are conducive to weight loss. I’ll give you a hint…hours and hours of cardio is NOT the answer!

Consistency

This one pretty much speaks for itself. Have you ever achieved anything great with an inconsistent effort? Unless you consider failure a great achievement, you probably haven’t. You must exercise consistently to get the results you want! It amazes me how many people put so little effort into their exercise program and complain about not seeing results. Even the most well designed programs are useless if they are not adhered to on a consistent basis.

Diet

Again, this one goes without saying. You can’t expect to achieve a leaner body by continuing your unhealthy eating habits. This isn’t to say that you should drop everything in your diet immediately and exchange it for “healthy” food. You would end up miserable and revert back to your old habits within a month. Instead, practice moderation and don’t overindulge. Also, phase certain unhealthy foods out of your diet while introducing healthier foods. The transition will be easier to make and a lot easier to maintain.

Chad Anderson, CSCS operates an online fitness programming and in-home personal training service. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.

chad@afitsolutions.com