The True Role that Diet Supplements Play in Weight Loss

The use of dietary supplements to aide weight loss has become appealing to many overweight people. More than 50 dietary supplements, and more than 125 commercial combination products are available to help with weight loss. Chromium is one of the most popular weight loss supplements, but its efficacy and long-term safety are unknown. Other dietary supplements include guar gum and chitosan, which have been proven to be ineffective, and are not usually recommended by a doctor. Patients are also discouraged from using other dietary supplements, such as conjugated linoleic acid, ginseng, green tea, psyllium, St. John’s Wort, because of conflicting evidence on their efficacy.  However, patients are able to use these supplements when a physician closely monitors them.

Most diets are initially effective for achieving weight loss, but the weight is often regained after the diet, because the weight loss usually consists primarily of water and lean muscle tissue. Using dietary supplements will help decrease fatty tissue and increase the ratio of lean muscle. There are certain dietary supplements that can improve the body’s efficiency in metabolizing fats in the diet and supplements that increase caloric expenditure. Dietary supplements that may aide in weight loss are divided into three categories, which are, fat blocking, fat metabolizing, and lipogenisis inhibitors. Chitosan is one of the most popular dietary supplements that can be categorized as “fat blocking.”

The supplement Chitosan is an extract from the outer shell of shellfish. It has a positive electrical charge that draws negatively charged materials to it. Fats and bile acids are negatively charged, so they are attracted to Chitosan, which bounds them before they are able to enter the bloodstream. Fat metabolizing supplements include L-Carnitine, Gamma linolenic Acid, and many other lipotropics. Gamma Linolenic Acid (GLA) is a fatty nutrient that has been proved to assist weight loss. GLA increase brown fat activity, which burns the fat for fuel. Lipogenesis inhibitors are substances that slow the production of fats from the metabolism of carbohydrates and proteins.  Hydoxycitric Acid(HCA) is a common lipogenesis inhibitor that has demonstrated the ability to inhibit the production of fats from carbohydrate calories.

There are many dietary supplements that are able to increase satiety. Certain dietary supplements contain sources of soluble fiber, which can absorb water within the gut, causing increased satiety and lower caloric intake. Guar gum is another supplement that may be able to increase satiety. The supplement can help individuals maintain weight loss, if four grams per day are taken. There are also many dietary supplements that may increase fat oxidation or reduce fat synthesis. Hydrocitric acid has the ability to inhibit mitochondrial citrate lyase, which can lead to an increase in acetyl coenzyme A production, and decreased fatty acid synthesis. HCA has been reported to cause weight loss when it is taken once daily.

Green tea is a supplement that increases fat oxidation and thermogenesis. However, green tea has not been found to cause significant weight loss when taken on a regular basis. Pyruvate causes weight loss when overweight individuals take six grams per day. There are many other dietary supplements that may be effective for weight loss. The dandelion supplements have been reported to increase water elimination.

The supplement has diuretic activity and cascara that acts like a common laxative. However, the supplement can have serious adverse effects if taken over an extended period of time. If an overweight person believes that dietary supplements may help in their weight loss process, it is best for them to consult a physician first. Most dietary supplements should not be taken, unless under the supervision of a doctor. A doctor will be able to help patients find the supplements that are safe and effective.

What Can Women do to Gain Weight

Some women are underweight. If they want to reach their ideal weight, they will have to work hard in the coming days and months as this will not become a reality overnight. For that, there are two things that the woman has to do. The first is to eat right while the other if they have not tried it yet is exercise.

When we say eat right, we don’t mean sitting on a couch and eating junk food the whole day. It means that we have to practice good nutrition. This is achieved by getting the right amounts of fat, carbohydrates and proteins.

A good source of healthy fat comes what is known as omega 3 fatty acids. They are very special because it cannot be produced by the body. You can get this from eating fish and other marine life such as algae and krill. It can also be ingested by consuming certain plants like purslane and walnuts.

You can get protein from lean meat, poultry products, legumes and seeds. This is also important because it builds and repair tissues that are torn down from a workout. They also produce enzymes, hormones and other body chemicals.

Good nutrition should also have carbohydrates. This is the fuel that gives us energy to do our daily activities. So, if you want to remain active, you have to get a sufficient amount that can be found in fruits, vegetables and whole grains.

You can also get these three from food supplements that are available in the form of pills or drinks. This can be purchased over the counter as you don’t need a medical prescription.

Eating is just one thing women have to do to gain weight. The other is to exercise. Although working out increases your metabolism, it can also make you want to eat more afterwards. It can also change your body structure as you will soon develop muscles.

Women can gain weight by engaging in exercises such as aerobics, cycling, jogging, running and walking. Some may do weight lifting but not too much to make you look like a man. You can work 3 to 4 times a week for about an hour or two each day and don’t forget to bring water or any energy drink to replenish what you sweat.

If you have never exercised before, start with something easy before increasing the tempo. A physical trainer can help out since they have the authority on this matter. But before you do anything, don’t forget to get check if this is safe to do from your doctor.

Once you are able to reach your ideal weight, the only thing you have to do now is maintain it. This means sticking to the diet plan you have been using for the past how many months and adding a little variety every now and then as well as making some changes in the exercises that you do either at home or at the gym.

Some say it is easy to gain weight rather than lose it and women are no exception. For those who don’t want to be underweight anymore you just have to you eat and exercise because there is no short cut to looking and feeling good. This can only be achieved with sweat and hard work that is difficult but not impossible regardless of your age.

Bounce Your Calories Out With Pure Fun Mini Trampolines

The pure fun mini trampolines are one of the great tools you can use for burning your calories. Pure Fun has been known as the world’s leading manufacturers of trampolines. They design their product for durability, performance and safety. They offer a wide variety of trampolines from kid’s trampoline to outdoor trampoline sets. Since Pure Fun considers safety as their first priority; it makes pure fun mini trampolines one of the best equipment you can use for your low impact aerobic and cardio workouts.

Product Pros:

·         Fully safety rated

·         Easy to put together, as well as easy to disassemble for easy storage

·         Has 220 pounds capacity

·         Has heavy duty springs

·         Has high quality jumping mats

 Product Cons:

·         Less bounce produced compared to other trampolines

Trampoline exercises have gained popularity as almost the fastest way to burn calories and a fun way to get fit and healthy. It helps in building up your coordination and balance, strengthens each bone and muscles in your body and boosts stamina. Trampoline exercises targets your cells (the body’s basic structural and functional unit) resulting to various health benefits.  

What else can you do with the trampoline aside from bouncing up and down? There are a variety of exercise routines you can do with trampoline. You can try the following:

1   1)      Stretch – just stretch your body as much as you can as you bounce.

2   2)     Elbow and knee touch – As you bounce, get your elbow touch the opposite knee. This routine will work out your abdominal muscles.

3   3)     Arm circling – Move your arms in circle as you bounce. Will do great for your arm muscles.

4   4)     Curl – Aim to curl your body when you are on top, holding your knees together close to your chest.

5   5)     Twist – Twist your abdomen while you bounce, this is one routine which works out your abs.

Benefits of trampoline exercise:

·         Strengthens each bone, tissue and muscles in your body

·         Burns calories and increases your metabolism

·         Lowers cholesterol

·         Helps normalize your blood pressure

·         Helps reduce stress

·         Enhances your blood circulation

·         Makes you look and feel younger

Exercise pros with pure fun mini trampolines:

·         Works out your whole body, every cell, tissue, and organ is being exercised.

Exercise cons with pure fun mini trampolines:

·         The 38 inches and 44 inches mini trampolines aren’t big enough to accommodate a lot of trampoline routines

·         Does not pump up muscles or makes you ripped

In doing trampoline exercises, just aim to make your body do various movements against the gravity and let the weight against the gravity do its wonders. What’s good about trampoline exercises is that it lets you move freely and allows you to do different routines you comfortably want to do while achieving the same results.  

And since you will be bouncing a lot in doing a trampoline exercise, accidental falls due to unstable equipment are usually feared the most. Don’t let it happen to you and your family. Make sure to have super stable equipment that can handle your weight and your movements. With Pure Fun mini trampolines, your safety is never compromised while bouncing out those unwanted calories. And the best thing is it’s full of fun!

Several Ways to Jumpstart your Metabolism and Lose Weight

The term metabolism refers to all of the chemical reactions by which complex molecules taken in by the body are broken down to produce energy. Simply stated, you metabolism is the way the human body burns up all the calories from the food you consume. Your metabolism has been proven to slow down as you get older, but that does not mean you have to live with it. Experts have identified several ways to jumpstart your metabolism.

In order to rev up your metabolism, you should avoid skipping meals or fasting. Limiting your food intake in this manner can trigger your body to go into starvation mode, which will actually slow down your metabolism. Eating less than 1000 calories a day means that you are denying your body of essential elements necessary for survival. Your body’s only defense is to slow down your metabolism in order to store energy in the form of fat. In order to jumpstart your metabolism you should eat 4 to 6 small meals a day.

Lose Weight

Keeping the body hydrated by drinking plenty of water is also a great way to stimulate your metabolism. Just like a lack of food a lack of water can actually trigger your body to slow down its metabolic rate in order to survive. Water is the body’s most essential nutrient. If the body is deprived of water the kidneys will begin to focus their attention on retaining water instead of burning fat. Experts agree that you should drink eight 8-ounce glasses of water daily.

Another way to jumpstart you metabolism is to start exercising. Becoming more active will stimulate your metabolism. Toning up your body is important because muscle is more metabolically active than fat. In addition, aerobic exercise will help you burn calories by increasing your heart rate. Experts recommend one hour of moderate activity a day, this can be a traditional exercise routine or something as simple as cleaning your house or walking the dog.

It is also important to eat the majority of your meals earlier in the day. This means you should not skip breakfast. If you do then your body is deprived of food from the time you went to sleep the night before until you decide to eat lunch. This is too long for your body to go without nutrients. It will go into survival mode and slow down metabolism. In addition, you should make dinner your smallest meal. Experts suggest not eating anything after 8 pm or at least 3 to 4 hours before retiring to sleep.

It is also important to watch your caloric intake as it directly relates to your metabolism. Because you metabolism naturally slows down, as you get older you should adjust the amount of calories you put into your boy accordingly.

Lose Weight

Some experts recommend spicing up your foods to give your metabolism a boost. While the actually stimulation of your metabolism by spicy foods is relatively insignificant it does encourage you to eat healthier foods such as vegetables and chicken.

If you are interested in speeding up your metabolism it is important to be aware of gimmicks that seem too good to be true. Avoid cleansing diets that require that you starve yourself. And don’t be conned by foods that claim to be fat burners, such as celery or grapefruit. There is no proof that either of these will increase your metabolism at all.

Scientists have determined that as you get older your metabolism decreases an average of 5 percent every ten years. Though this may be an inevitable part of aging there are plenty of simple habits that you can work into your daily routine to keep your metabolism stimulated.

Healthy Weight Gain Tips

Many people are getting into weight gain because they believe that this is one of the fastest ways to have a fit and sexy body once they exercise regularly. However, there are instances that people cannot wait so they resort to various means of gaining weight without realizing that it can be unhealthy for them. If you are one of those who can’t wait to gain weight, here are some healthy weight tips for you:

1. Add up on calories.

Since calories are the building blocks of muscles and the primary course of a person’s energy, people who are looking forward to gain weight should increase their calorie intake. Studies show that people who want fast weight gain should add up 1,000 or more extra calories but this cannot be health for everyone especially to those who are used to eating a little or to those who have been into dieting.

For starters, adding up 500 extra calories would do you good and it can be increased when proper adjustments have already been done. (REMINDER: Always read the nutrition facts label of food to see its calorie content per serving. This information guide can be seen at the top section of the packaged food.

2. Load up on snacks all throughout the day. 

Eating snacks—especially those that are high in calories, carbohydrates, and protein—often during the day can help you gain weight the healthy way because this prepares your body for a larger amount of food during full course meals.

3. Always opt for foods that have higher calorie content.

As mentioned, calories help people double up their body mass. If you are really into gaining weight the fast and healthy way, always choose the foods that have the highest calorie content more often.

4. Increase your food intake.

Experts say that people who are looking forward to gain weight the safe and healthy way should try eating larger portions of foods during meal time. For those who are “little eaters,” it is best not to force yourself to eat large portions because you might vomit or be full in an instant. What you can do is to eat smaller meals but double up your eating schedule and eat foods that have the highest content of calories.

5. Don’t eat foods with saturated fats.

Calories contain fats but it doesn’t mean that you should consume all the foods that have calorie content even if they have saturated fats. Studies show that saturated fats can make a person more prone to increased cholesterol condition and other illnesses and conditions relate to saturated fats.

(REMINDER: Always choose foods that don’t only have high calorie content but nutritious and healthy as well. Always opt for fruits, vegetables, meats, and other poultry products. Avoid consuming dairy and other whole-milk products, skin or chicken, sausage and bacon, butter, sour cream, and  meats with high-fat as well as majority of the snack foods available in major supermarkets and groceries nationwide.

Always stay healthy 

These healthy weight gain tips do not promise the same result to everyone since people have their innate genetic build up. What they should do is to visit their physicians first and ask for a thorough examination to ensure that they are fit enough to gain some weight.

If they are fit, the physician will also guide the person on the kinds of foods that he or she should eat to ensure one’s health.

Iron Gym: A Great Add-On For Your Upper Body Workout

Iron gym is a multifunction training system for upper body exercises. It has a unique design that allows the equipment to wrap around your door frame and turns your door into a gym in just seconds. The equipment uses leverage to hold it in place -that means you don’t have to screw the iron gym on your door frame every time you want to use it. The iron gym has three different grip positions which are great for your pull up routines. The different grip positions enable you to do wide grip, narrow grips and neutral grips.

Benefits:

·         iron gym is an equipment that enables people to do exercise routines to make the upper body lean and ripped. You can do crunches; chin ups; dips; pull ups; and push-ups effectively with iron gym.

Pros:

·         You don’t have to buy other equipment with iron gym

·         Easy to assemble. Only takes about 10 minutes max to assemble the iron gym.

·         Easy to put on and off the door frame

·         You can use and bring it everywhere you want just as long as it has the right width for the     equipment

·         Allows several different grips compared to ordinary iron bars.

·         You can use the equipment on several work outs

·         High quality

Cons:

·         Does not fit all types of doors. There are people who find iron gym difficult to install in their house because some doors aren’t fit for it. The door would either be too thick, too wide or walls would get in the way.

·         Is not that versatile to use for push-ups. It only allows you to do parallel push-ups

·         Not that sturdy. You need to be careful and not let it lie around and have you or someone to step on it and might break it.

·         It is not effective dip equipment because it is too low as it only uses partial weight of your body. You wouldn’t be able to get much effort from your weight making it not as effective to use for a dip exercises.

Iron gym is one nice gym that you can place in the comfort of your home, it is easy to assemble; easy to put on your door frame and doesn’t damage it; it is portable, you can take in anywhere with you, even on a trip; and does not take up so much space in your house which is good for people who has small spaces or are minimalist. Iron gym is a great equipment for chin ups, pull ups and push-ups. However, it doesn’t work as well as they claim to be for dips. But generally, it has met what it said it does.

A couple of tips before purchasing iron gym:

1) Measure your door - make sure you have a door that can cater to your iron bar

2) Be careful in buying the equipment. Make sure you buy it from the legal sellers because there are counterfeit products that people can buy online. Counterfeit products do what they best: disappoint people.    

Smoking Related Health Problems in Adolescents

Smoking is the cause of many diseases and kills about four hundred and forty two thousand people every year in the United States. In spite of anti smoking campaigns and billboard warnings, more and more people are joining the bandwagon of smokers every year. Out of the total number of new smokers, ninety percent are children and adolescents, replacing smokers who have quit or died early due to a disease caused by smoking. Smoking is the top cause of preventable and premature deaths, followed by obesity.

Smoking not only increases the risk of lung disease, but also increases the risk of contracting lung cancer, oral cancer, emphysema, stroke and heart disease.  Certain statistics by the American Lung Associations show alarming results. Over five thousand adolescents smoke their very first cigarette every day, out of which over two thousand turn into regular smokers. Presently there are nearly five million adolescents smokers. Twenty percent of the twelfth graders smoke cigarettes regularly.

Smoking has many harmful affects on the health of a human being. It damages the cardiovascular system, causes high blood pressure, increases heart rate, increases the risk of ischemic stroke, increases the risk of formation of blood clot formation, and decreases the oxygen amount which reaches the tissues in the body, reduces coronary blood flow & cardiac output, and damages the blood vessels. Smoking not only affects physical health, but mental health too. It causes psychological distress and depression.

Smoking not only affects the person who smokes but also other people who surround him/her. According to the American Heart Association, nearly thirty five thousand passive smokers die of smoke inhaled from a lit pipe, cigar or cigarette. People who do not smoke directly and inhale smoke from a cigarette smoke by his/her neighbor is known as passive smoker, secondary smoker or indirect smoker. Among the passive smokers, women, children and infants are at a higher risk. Infants and children who are exposed to smoke develop asthma, frequent ear infections and may even experience infant death syndrome. The symptoms experienced by secondary smokers are coughing, excess mucus formation in the airways, chest discomfort, chest pain, and lung irritation. They even feel irritation of throat, nose and eyes. If the passive smokers experiences chest pain, it can be an indication of a heart disease. Sometimes the symptoms of secondary smoking can coincide with the symptoms of other medical conditions. Hence, it is recommended to contact the doctor immediately after the surfacing of the symptoms.

In active smokers, smoking, apart from building up high cholesterol in blood, increases the risk of cardiovascular disease, obesity, high blood pressure, physical inactivity and diabetes. So smoking cessation will not only reduce the risk of coronary heart disease, which is top of the list, but also decreases the risk by fifty percent of heart attacks and deaths caused by it. But quitting smoking undertakes lots of physical and mental efforts. The person should be made mentally relaxed and stress free. In case of adolescents, they can be asked to exercise regularly and sleep adequately. The American Lung Association and The American Academy of Otolaryngology have developed certain tips which can be of great help to the smokers who are thinking of quitting. The smokers must first be made to understand the reason for quitting. Stress only makes even more difficult to quit smoking, so a stress free period should be chosen to quit. Family and friends’ encouragement and support are extremely necessary to persuade the smoker to quit. If the support isn’t sufficient, smokers can join a smoking cessation program or a support group to attain their goals. A balanced diet is a must, along with lots of rest.

Sometimes taking nicotine replacement products, such as nicotine chewing gum, nicotine inhalers, and nicotine patch, are a great help to smokers who want to quit. By using these products the smokers can satisfy their nicotine craving. The good thing is that these nicotine replacement products can deduct the poisonous gases and tars emitted by the cigarettes. But nursing and pregnant women should consult a doctor before trying nicotine replacement products. For such people non-nicotine alternative is available in the market.

Ways to Change Your Diet Plan and Break

Through that Weight Loss Plateau 

It is common to start a new exercise or diet program and see results right away. The pounds will start melting off and then all of a sudden the scale gets stuck and it seems impossible to lose anymore weight. This is called a weight loss plateau, and though the causes behind it are complex there are some simple ways to break through them.

To begin with, when trying to lose weight you should only weigh yourself once a week. This is because you may think you’ve hit a plateau when you are really only experiencing a normal fluctuation of weight. It is common for the human body to retain and expel water in cycles, so measuring yourself daily may be misrepresenting your actual weight loss progress.

It is also important to set reasonable expectations for yourself. People lose weight at different rates, so don’t be disappointed if the pounds don’t come off as fast as you had expected. In general the more weight you have to lose the quicker they will come off. I realistic expectation of weight loss is about one percent of your total body weight weekly.

Another way to break your weight loss plateau is too eat something bad. Though this may not seem logical it often works. Your body gets stuck in a routine and by adding something completely different to our diet your metabolism might be jumpstarted again.

It is also important to not skip meals or starve yourself. Limiting your food intake in this manner can trigger your body to go into starvation mode, which will actually slow down your metabolism. Eating less than 1000 calories a day means that you are denying your body of essential elements necessary for survival. Your body’s only defense is to slow down your metabolism in order to store energy in the form of fat. In order to jumpstart your metabolism, and break through your weight loss plateau you should eat 4 to 6 small meals a day.

Another tip for breaking your weight loss plateau is flushing out excess water. If your plateau is due to fluid retention you should limit your salt intake and drink plenty of water. Keeping your body hydrated with water has other benefits as well; it can give your metabolism a jumpstart. If the body is deprived of water the kidneys will begin to focus their attention on retaining water instead of burning fat. Experts agree that you should drink eight 8-ounce glasses of water daily.

Exercising can also push you past your plateau. When you are dieting or eating less your body’s natural response is to slow down your metabolism. You can stimulate it again by exercising. Experts recommend doing some sort of physical activity for at least 60 minutes a day.

If none of these helpful hints helps you break through your weight loss plateau you may want to try changing your diet for a few days. Experts recommend that your normal diet be made up of at least 50 percent carbohydrates. However, you may want to lower your carb intake and raise the amount of proteins in your diet for a few days to get off the plateau that you body has stalled out on.

Hitting a weight loss plateau can be frustrating and cause you to lose your motivation and give up. To avoid this it is important to understand that it is normal to hit a plateau despite your best efforts. You should stay dedicated and realize that you will break though your weight loss plateau eventually and continue to lose weight if you stick to your plan.

Is 60 Days Insanity Workout Meant For You?

The 60 days insanity workout is an extreme total body conditioning program that pushes you to your limits physically and mentally.  It was developed by Shaun T (or Shaun Thompson) who is a known fitness expert. He uses a max interval training that is based on the traditional workout which he turned upside down; making you work out your maximum capacity in every exercise. Traditional workout features a long period of moderate exercise followed by short period of intense effort; while in max interval training, it takes you to do long periods of intense exercise and short periods moderate exercises.   

This program is designed to completely change your full body in 60 days, which other exercise programs takes a year or so to do it. You don’t need to purchase any exercise tools as it uses your own body as the tool. You also need dedication and strong will power to complete the program. This program includes: Killer cardio for fat burning exhilaration, Plyometric for explosive lower body power, sports drill for speed and agility, resistance training for upper body definition, and core exercises for a trimming and forming abs.

Benefits of 60 days insanity workout:

·         Gives amazing result

·         Has intense work out programs which  helps you get into shape

·         Helps burn up to 100 calories per work out  if you push yourself to the limit

·         Helps you get fit and in shape in a short period of time: 60 days

·         Probably has the hardest exercise routine around.

Pros:

·         It has intense and very challenging exercise program, which is good for people who loves      challenges.

·         Does not require any equipment, because it uses your own body as the tool for the exercise.

·         Does not require lifting heavy weights, because it uses your own body weight.

·         No need to travel to a gym. You can do the program in the comfort of your home.

·         It just takes an hour a day for 60 days to finish the program.

Cons:

·         It is not for everybody. It isn’t for the people who have a weak heart and weak mind. It is only for the people who have strong will power and who badly want to be in shape in a short period of time. This is because of the hard core movements that the program has.

·         Gives stress to the body which some people can’t handle

·         It needs great dedication and will power which makes it hard for some people to keep up.

·         Doesn’t have a rest period interval within the 60 days program.

If you are the type of person who badly wants to be lean and firm and loves utmost challenges, then 60 days insanity workout is for you. This program is not like your ordinary exercise program. Even soldiers and fitness instructors who are used to exercise regimens, struggle in the warm up. So before you purchase this program, you need to reflect and ask yourself how bad you want to be fit. It may need you to do extreme exercises with less rest interval, so you’re on for a tough challenge. If you do have the will power and dedication to finish the whole program though, then grab a copy of 60 days insanity workout today.

Incorporating Exercise Into Your Daily Life

Did you know that there are a lot of benefits for practicing cardiovascular activities wherever you are
and whatever time of the day? I know that you are a busy person, and sometimes there are just a lot of things left to do for everyday. This and a hundred more reasons keep you from going to the gym or reserving a few minutes of your time for cardiovascular exercises.

        Well, you know what? Cardiovascular activities are important to help strengthen the immune system, and to promote healthier lungs along with other organs in our internal systems. If you are having problems adjusting to your busy schedule at work or has fears on going through strenuous exercises, well my suggestions may be perfect for you. In truth, you do not always need to be in a gym or a fitness center to incorporate a few exercises during your extra time. You can do very simple tasks on a daily basis to help you keep those muscles moving and to make sure that smooth blood circulation is present in your body. Trust me on this, dear. Here are some examples:

1. Walking Your Way to a Healthy Life .

As much as possible, take advantage of the opportunity to walk from one place to another. I know this
may sound very stressful at first since a lot of people do not like the idea of walking, especially when
they are in a hurry. But come on! If you need to get to another place fast, then try brisk walking. You
can get a lot of exercise by simply walking from your car to the entrance of a building. You may want to
try parking a few spaces farther from the building entrance to give yourself more chances of building up
with your exercises. I’m positive you’ll feel great about this! Naturally, with your parking space farther
from the entrance than usual, you will not only be able to do a bit of cardiovascular stints, you will
also be able to easily spot a parking space by the time you arrive at work.

2. Taking the Stairs to a New You.

        That’s right. Enough of the elevators and escalators! I know you love them, but it is time to use your
own feet to climb up those steps. I am a fan of technology, but I’m a bigger aficionado of keeping myself
in tiptop shape. Why don’t you give yourself a break from all the slacking and boredom? Find adventure by
using the stairs when going to the fifth floor or the rooftop. This is not only an excellent way for you to shed off a few pounds, it will also keep your respiratory and circulatory systems in a stable pattern of blood and oxygen exchange. Isn’t that wonderful?

3. Time to Do Your “Homework”

No, not those written assignments from your professors. I mean house chores and learning how to work in the garden and your kitchen. I know you may not be good in cooking or gardening, so make yourself useful by cleaning up the house. Working on some important house chores will not only help you incorporate exercise in your daily life, it will also benefit everyone inside the house. Living in a clean and safe
home is the best way to live a healthy life. Stay tune though, I have more things to share to you tomorrow.

See you.

Why Almost all Diets Fail

An easy way to get started with your goal of losing weight is to do cardiovascular exercises.

Cardiovascular exercises are one of the important forms of exercises that one must incorporate into one’s exercise program. They prevent the risks of acquiring coronary heart disease as they strengthen the lungs and the heart. These exercises work on the larger mass of muscles in the body such as the legs and the
arms. Most exercises are aerobic in nature which means oxygen is delivered more thoroughly in the different parts of the body which is necessary to burn calories. I’ll tell you of some simple exercises for beginners.

A lot of exercise programs are available for beginners. One may actually consult a trainer for the type
of program that he or she may have. But there are free and simple ways to do exercise aside from going to the gym or consulting a professional about your weight loss program. Doing simple exercises are sometimes more than enough to cover the expenses you would have for professional training. One just have to be active and persistent to do simple forms of exercises to get as much result as going to the gym pr buying expensive equipment.

A basic requirement in doing any form of exercise is to have the proper posture. Correct posture of standing, sitting and moving your hands could burn calories in little amounts. Start straightening that back of yours and avoid slouching. A mental exercise of awareness about how you compose your self may just be a helpful addition to your daily exercise. You do not have to automatically go to the gym to start burning fat and lose weight.

Simple cardiovascular exercises like walking, cycling, jogging, swimming, rowing and jumping are easy to start with depending on your convenience. Walking is considered as the easiest cardiovascular exercise because all of us have to get moving at any time of the day. The activity is also without doubt, one which covers most of a person’s lifetime. You can find ways to do exercise as you go through your daily activities.

Some of the simple ways that encourage cardiovascular activities are:

· Parking your car a few blocks from your office and walking the remaining distance should help you       burn calories and strengthen the muscles of your legs.

· Getting down a few blocks from your house or office and walking the remaining distance does the same
effect as the previous .

· Riding the bicycle to your work if possible helps you stretch those arm and leg muscles.

· If you have a pool in your house or near you, you may spend thirty minutes for a few lapses.

· Walk your pet or your dog around the neighborhood. This is quite an easy and enjoyable task to do.

· Do jump ropes in your backyard for at least a few minutes. This increases your heart activity that
stimulates the need for more oxygen.

· Jog around the house or the neighborhood .

· Do stretching and squats as you wake up in the morning.

I’ll keep you posted on more helpful tips on losing that extra pound through simple exercises next time.

Weight Loss Over 40 With Extremely Low Carb Diet

It’s no surprise why many people find it hard to lose weight upon reaching the age of 40. Unlike when you were in your 20s and 30s when you can eat anything and at anytime you want, being forty years old and above can bring about several factors that can make weight loss seem like an impossible thing. Indeed, when considering weight loss over 40, you just don’t think about hormonal changes alone. Keep in mind that metabolism also slows down as you age. You need to have a solid plan, perhaps a good diet that will cater not only to your body but also nutritional needs.

The reason why low carb diet is beneficial for weight loss over 40 years of age is that people within this age bracket start to experience several medical conditions such as diabetes and obesity. As a transition phase towards menopause and andropause, men and women generally experience weight gain due to hormonal imbalance. A variety of medical conditions may also appear and can be managed by losing weight.

How a low carb diet works for weight loss over 40 is simple. As a dieter, you need to restrict most carbs into your diet. Some even start with no carbs at all, then gradually increasing the allowed number of carbohydrates into your meals. This means you may not have breads, pasta and other grains into your plate for a time. Your meal should contain around 20% of carbohydrates and other food source should come from proteins and fats.

The restrictions of low carb diets vary according to different plans. Ketogenic diet for example, a form of a very low carb diet, suggests that you should only consume 5-10% of carbohydrates a day. Other low carb diets may also suggest that you help yourself to any protein and fatty foods as long as you adhere to the number of carbs that you’re allowed to take.

For people over 40, a low carb diet can help them lose weight. Since low carbohydrates consumption means lower insulin level, the body is able to burn the fat stored in the body and use it as the body’s main fuel. Through this, stubborn fat and belly bulges can finally be removed. Consequently, losing weight will lead you to feeling lighter and you will find significant improvements in several health conditions and your over-all health in general.

As with other diets, a low carb diet works for weight loss over 40, or any other age for that matter, if you follow certain tips. For one, it is important to keep track of the carbohydrates you eat through writing them down. Do not also prohibit yourself from eating fruits and vegetables even when you’re on a low carb diet. However, it is best to stick to nonstarchy vegetables and fruits rich in fiber to further speed up your metabolism. You also don’t have to patronize any alternative packaged product labeled as “no carb” or “low carb” since most of these are from manufacturers jumping on the low carb craze. You can always get ample amount of low carb foods from natural and whole foods.

Lastly, a low carb diet will work as a tool for weight loss over 40 if you integrate exercise into your program. The diet in itself is effective, however, you should not aspire with losing the pounds alone but also keep them at bay and maintain a healthy weight by following a program that can work for the long-term. After all, cardio exercises and strengthening can still be done beyond 40’s.

Setting Small Goals as a Constant Motivator

All of us have goals and all of us want to achieve it. If your goal is to lose weight, here are few important things about goals which you should know.

The desire to lose weight and enjoy its benefits would only be materialized with proper action, support and
constant motivation.

You heard it right! Without these important elements, your dream of achieving your ideal weight would
never come to fruition. In all goals and goal setting, the clarity with what it is you want to have is the primary requirement for the total plan of action.

Goals are there to help provide structure and focus in achieving your dream. Each individual who has an idea of what he or she wants can and would gladly do an outline of how his or her life should be lived and where to direct it. Things as lifetime goals, long-term goals and life-direction courses are means to mapping out how you want to live your life.

But more importantly, lifetime goals are comprised of small and short-term goals set to put you on course
towards the end of your quest for success. Some people who have the desire to succeed in achieving their
goals do not succeed. Why is this so?

People tend to articulate highly abstract and ideal thoughts when it comes to goal setting, forgetting that goals should be attainable, reasonable, time-constrained, concrete and specific. Setting lifetime goals without its accompanying short-term goals would easily sway you from focusing on your goal and spending a lot of your energies to activities that may not be relevant to your cause. Short-term, small goals are helpful to keep your ship on sail towards the promised benefits of your dreams. These small and helpful goals would constantly remind you of your motivation and reason for wanting to achieve your goal in the end. They are practical tools to slowly realize your long-term plans.

Basically, small goals provide you a workable objective that would easily fit into the over-all plan of your
generally abstract ideal in the end. Setting small goals is a unique and creative activity of self-expression
as you try to sift in and include the factors that are very much relevant to you.

 Examples of these are your budget, your lifestyle,your work or career, your availability or the actual hours that you can possibly set aside for your routines and your environment as they all play significant roles in your plan to lose weight.


Small goals that may help you achieve your long-term plan may include:

· Saving a few dollars from buying convenient foods such as fast food and processed goods
· Including vegetables and fruits in your meal everyday.

· Maintaining proper posture wherever you are as it burns a small amount of calories
· Getting enough sleep everyday.

· A minute or two to practice proper breathing especially in the morning after waking up.

· Setting thirty minutes to an hour to relax and release tension by doing your daily exercise.

· Imaging yourself with the body size that you want in a few moments everyday or as you start your mentally conditions one to maintain the train of thoughts that are essential to achieving the thought.

Benefits of a Support System

If achieving goals and realizing your dreams are encouraged through perseverance, persistence and enough motivation, why would you need to have a support system along the way?
What is so special about having a support system? What would a support system give you?

 There are a lot to know about support system.

        In anything you do for yourself as you realize your plans or goals, there may come a time when you need to slow down and check whether what you are doing is in keeping with the over-all plan or not. Losing weight for example is not immune to the many chances of being distracted, once in a while, by personal concerns and setbacks, not to mention the many questions you may have as you develop your own program and routine.

Consulting a professional about your plan is a good way to start your own exercise program but having friends along the way adds more to the fun and experience of your own journey. Since friends and family members are always there when you need to, talking out your plans and concerns to them add meaning to the whole experience especially when you need positive thoughts in working your way.

A support system is a network of friends, family members, acquaintances who know what is happening to you and provide you the non-material support that you need to realize your personal dreams and goals. This support system is established as one takes the opportunities to be open to the people who can directly influence the way you live or direct your life.

Your own support system is like a mirror where you can actually see yourself as becoming fitter or not in the course of your plans. There are a lot of benefits in having your own support system. Benefits of having a support system include:

· A safe environment for personal reflection and sharing
· A place to air out personal concerns and worries
· Helpful answers to your very own questions
· Give a realistic assessment of your own goals
· Could provide you with a healthy self-doubt by presenting other possibilities to your concern
· The sense of enjoyment in working with a group of people who value what you do
· Encourage you to persevere
· Remind you of your goals
· Help motivate you when you are slacking off
· Check your thoughts
· Allow you to socialize and meet people
· Provides opportunities to direct one’s concern outside of one’s self once in a while
· Give suggestions that you may have overlooked

These benefits and more are available to you as you develop and establish your very own support system. It does not need to be anything special with specific requirements and ‘to do’ lists. All you need to do is consider who are the people in your life that are more than willing to help you in making your dream come true. Who knows? These people might be as excited to change their lives through proper diet and healthy living just as you do.

I’ll be keeping in touch for more tips on losing weight. See yeah!