Nutrition, Diet And Exercise

Whether you are trying to lose weight or live an active healthy life style, nutrition and exercise are vital to your health. We have become as a whole in the western culture, a couch potato, slow moving, over weight and flaccid society. Of course there will always be that smaller percentage of people who get it right and remain fit and healthy. But those that do, make a conscious effort at it with diet and exercise. Well done if you are in that category!

Part of the problem is that because we as humans have it ingrained in us to constantly change things, we are the only creatures that invent food. No other animal or insect does this and they don抰 have the diseases humans do unless we have poisoned their environment. We have so much in the way of processed food that have little nutrient value, that we pack on the pounds and become slower moving.

In the wild, animals that eat the raw greens, grasses fruits and berries are very healthy animals. The meat-eating animals consume the healthy plant-eating animals and remain virtually disease free. Our farms on the other hand, need to mass-produce cattle and chickens so we give them hormones and phosphates and the like and we consume them. That is by the way, some experts now think younger girls are developing much earlier than they used to because of the hormones in meat and dairy products. We can however, luckily eat raw organic fruits and vegetables and we should do so on a daily basis.

Another culprit is our need to once again, change our environment. We have more machines that do things for us now and it won抰 stop there. This is both good and bad. The good is a higher rate of production for the products we need, bad because we are slowing down physically. In as little as ten years ago we could go out on a Sunday morning and see someone pushing his or her lawn mower. (And I mean pushing). Now a days, you抣l see more of sit down mowers or power mowers that literally pull you along with it. Our fore fathers were much more active and they ate nutrient rich foods. And they could eat a lot of it without getting fat because of how much energy they spent from hard physical labor.

Is all lost for us in this day and age? Absolutely not!!! We are perfectly capable of reversing this trend, but it does require a) your dedication and b) follow through. This can be done no matter what your weight and activity level.

Make your first step the decision to become healthy and fit. Once you have firmly made that decision you are on your way. Now take the time to evaluate your lifestyle and really look at it. Be honest with yourself about your eating habits and activity level.

Changing your diet to eating healthy whole foods is a good way to start. It抣l not only help you lose weight and help you feel better, but it will enhance your quality of life. You抣l have more energy and life just feels better when you are healthy.

There are many popular diets out there. The Zone, the Blood Type Diet, Atkins, the South Beach Diet, Weight Watchers and the list goes on. They all have had their share of successes so it is hard sometimes to know what to do. I can only say, do your homework. You will find the right one that works for you and you will be more likely to stick to it.

If you want to do it on your own you can be just as successful if you know some basic rules.

1) Portion control. Cutting down to smaller portions can help tremendously. A great
way to eat less food at one sitting is to drink a glass of water before you eat and then drink more water with your meal. Water takes up a lot of space in your stomach so you will feel full faster and water won抰 give you any extra calories. Awesome!

2) Water, water, water. Drink lots of clean pure water. Your body needs it and more than you think. Most North Americans are in a state of semi dehydration. Water flushes out toxins, gets your bowels moving. (Did you know that the amount of pain you feel from injury or minor aches and pains are directly proportional to how dehydrated you are? An interesting tid bit)

3) Eat raw fruits and vegetables as much as you can especially dark greens. Cooked veggies lose some of their nutrients so eating a salad every day would benefit you. Most of your vitamins and minerals are going to come from fresh fruits and leafy green vegetables. And try to stick to organic on this to avoid the pesticides and chemicals.

4) Fiber. You need to keep the bowels moving and the combination of water and fiber will do the trick. The best fiber comes from fruit and whole grains. But consider this: You would need to eat 10 bran muffins to get the same amount of fiber as in a half cup of raspberries.

5) Protein. The best source of protein is from meats such as beef, chicken or turkey. But do limit the amount you eat at one time. You don抰 need a 10 or 12oz piece of meat at one sitting. You can get protein from dairy and cheese but consume only small amounts because they digest too slowly. Nut is a source of protein but they are high in fat so consume small amounts.

6) Sugar, confectionary treats, soda抯, junk foods and some processed foods are your enemy. Nothing gives you weight gain and that sluggish feeling quite like this grouping. I am not saying you should never partake of them, but do so only occasionally. We do after all need our cheat days once in a while. Just make them small portions.

7) Find an exercise regimen that you like and will stick to. Pretty much any exercise program will help you lose weight if you stick with it. You will see on TV all the equipment people want to sell you but after watching for a bit you usually know what appeals to you or not. You may just want to pop in a video and exercise with that.

8) I can抰 say enough about sticking with your program. It takes time and you can experience losses in the beginning when it seems it is not going fast enough, but if you stick with it, you will get your reward and you will reach your goal weight and have energy to burn.

9) And finally, because some of food is deficient in nutrients from growing in poor over used soil it might be a good idea to get some good vitamin supplements to assisting in getting our daily requirements in. Getting it in food is the best but that is hard to do these days so find a qualified nutritionist to help you in selecting what抯 best for you.
Good luck and good health!

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Suffering From Swimsuit-aphobia? Healthy Eating And Exercise May Be Just The Cure

They say babies are born with only two intrinsic fears: the fear of falling and the fear of loud objects.

Especially around this time of year, many women swear there may be one more source of anxiety that scientists simply haven't recognized yet: the fear of trying on, and wearing, a bathing suit.

From the pasty skin-enhancing mirrors to the equally unflattering lighting, dressing rooms can liquefy any woman's self-esteem faster than a Popsicle on a hot summer day. But there is hope. Losing post-winter weight through a combination of nutritious eating and physical activity can make putting on a bathing suit manageable-if not downright enjoyable.

"As we replace bulkier sweaters and pants with less concealing blouses and shorts, it's natural to feel self-conscious about the extra pounds that may have crept on during the colder months," says Lisa Talamini, RD-Chief Nutritionist and Program Director for Jenny Craig, Inc. "The important thing is to not let this get you down, but to use it as a springboard for making lifestyle changes that can positively impact your health."

Just ask Jennifer K., a 33-year-old San Diego woman who lost 42 pounds* on the Jenny Craig program to enjoy more time at the pool and beach with her 2-year-old son, Cooper.

"I really wanted to take a swim class but was too embarrassed to put on a bathing suit," says Jennifer. "Since losing weight, I not only look better in a bikini than I did 15 years ago, I have more energy to splash in the water with Cooper and chase him in the sand."

Here are a few easy ways to get swimsuit-ready:

• Enjoy fresh-picked asparagus, green beans, summer squashes and bright-colored peppers in salads and stir-fry dishes.

• Savor the unique sights, sounds and smells of nature while you walk, to feel energized and rejuvenated.

• Trade regular soda for diet soda, and mayonnaise for mustard. Small substitutions reap big rewards.

• Start out your meal with a salad, bowl of fruit, broth-based soup or whole grain bread to feel satisfied sooner.

• If strapped for time, break up your half-hour fitness routine into three 10-minute sessions.

• Take a family walk or bike ride around the neighborhood after dinner to burn calories and spend quality time together.

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The Difference Between Yoga and Exercise

Like regular exercise, yoga strengthens and tones the body. Regular exercise typically makes a body stronger and less flexible. Weight training for example, builds strength by breaking down and rebuilding muscle tissue. That bulky, muscle bound look and tighter muscle mass is a result of this breaking down and rebuilding of muscle. Yoga strengthens the body by toning the muscles and creates longer, leaner muscles due to the stretching. Yoga creates a body that is stronger and more flexible. Often the goal of regular exercise is to increase the heart rate.
While yoga can be practiced vigorously to increase heart rate, it can also be practiced in a way that reduces the heart rate and lowers blood pressure. Typically one exercises to a point of fatigue. At the end of a yoga practice, you feel as though you have had a workout, but are more relaxed and energized. Hatha yoga is not just a series of exercises, but a principle of exercise that involves concentration, breathing and movement.
Yoga offers many additional benefits as well. Bending, stretching and twisting the body massages and soothes the internal organs aiding digestion and elimination. Our hormones are brought into greater balance due to the toning of the endocrine system. The respiratory system is strengthened and the nervous system is soothed. Stress relief is also a major benefit of practicing yoga. In fact, all systems of the body are affected by a yoga practice. A qualified yoga teacher can advise you on the most appropriate yoga practice for you, regardless of age, health issues and fitness level.
Whether practicing vigorously with challenging poses or practicing gently with soothing poses, yoga is balanced action of the body, awareness of breath and steadiness of mind. This is yoga in action, union of the body/mind.
Regular exercise and yoga both help us to lead active, healthy lives. Yet, yoga is a life support system...a way of life that helps us to maintain a healthier body, a calmer mind and a more balanced and peaceful life.

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Walking - Free Exercise Programs

A few decades ago I read an article stating overly the natural exercise of the human making is walking, because we are genetically adapted to run merely to escape or to hunt, when the first human being lived in caves in the primitive times. On the other hand, the man has a backbone built vertically, making it very unsuitable for running, because the impact more than the bones is truly strong. The animals well adapted to run, experience an horizontal spine (tigers, panthers, horses, etc), and therefore they are especially suitable for speeding or running long distances without exhaustion.
It seems that the present simple reasoning is right, when there are virtually no contraindications for people who want to walk and hold some fun outdoors, additonally the achieved benefits are highly recommended for health.
Running does not fits very immensely for many people, and for instance is really remarkable too class sports does not like to all the young people, while many of them do not feel outstandingly comfortable with the vigorous exercise. Another measure to consider is overly virtually there are not reported injuries linked surrounded by walking, and we have different injuries associated providing other sports.



Walking has not only benefits on the physical level. This practice has been recommended in all times and cultures, to achieve mental peace and emotional stability. Walking releases endorphins, that is the innate sedative that produces our body, and this is why when after walking we feel a deep sense of physical comfort and mental peace.
The expense to start walking is pretty well to zero, and all you need is a pair of comfortable shoes and clothing that best suits the climate in your area, your age, and the peculiarities of the surface got you train. If you hold any quality of life problems you must consult your doctor, especially if you have any difficulties with hypertension, heart disease, or if you smoke or have too much overweight.
Here are the main physical benefits of walking: 1) Strengthens the heart and lungs, improving the cardiopulmonary capacity. 2) Improves blood circulation. 3) Increases the muscle tone especially in the legs and lower back. 4) Decreases the rates of stress and anxiety since the release of endorphins act as a likely sedative. 5) Prevents osteoporosis and helps in the absorption of calcium. 6) It is a fat burning, and 30 seconds of walking at a moderate pace consumes on 150 calories.

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Arm lift - Reduce or Eliminate Excess Skin

The arm lift procedure enables to reduce or eliminate excess skin from the upper arms, thus giving a perfect arm contour and youthful appearance.
Effective Solution to Remove Flabby Under Arm Skin
As a result of weight loss or aging factors, the skin around the upper arms might become flabby. Through regular exercises it is possible to enhance the muscle tone of your upper arm. But exercises and dieting will not have any effect in tightening the upper arm skin. An arm lift surgical procedure is effective for removing the flabby skin from your upper arm. In order to undergo this cosmetic surgery, your health must be in perfect condition and you must have average body weight.

The Arm Lift Cosmetic Procedure and Its Effects
Arm lift is carried out after providing general anesthesia for the patient. The surgery can also be performed by providing local anesthesia along with intravenous sedation. The surgeon makes incisions on the inside portion of the upper arm. The incisions are applied either in crisscross, elliptical or triangular pattern. These incisions might sometimes extend from the under arm to the elbow. In order to eliminate the excess fat in the area, the surgeon makes use of liposuction procedure along with the arm lift. After removing the additional skin and fat, the scarred portion will be sutured.
The entire surgical procedure will last for one to two hours. After the procedure, the patient might experience minor discomforts and side effects such as inflammation, pain, bruising and infection. These discomforts will disappear after three or four weeks. The stitches can be removed within the first twenty four weeks. Depending on your skin, the scars will fade in around six to twenty four months. The patient can return to normal activities within a short time.
Accomplish Long Term Results
When you decide on an arm lift cosmetic surgery, always make sure to obtain the services of an expert surgeon. Before going through the procedure, discuss your goals and the results you expect from the surgery with your doctor. It is important that you reveal your previous medical history to your doctor in order to avoid additional risks and complications. This will also help the surgeon to formulate appropriate treatment plans to achieve maximum positive and long lasting results.
Arm lift help reduce or eliminate excess skin. Dr. Christopher T. Chia is the Surgical Director of Park Avenue Smart Lipo, the only certified SmartLipo training facility in New York City where other physicians come to learn the technique

DR. CHRISTOPHER T. CHIA

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Portable Massage Products: Are They Really Effective?

Not everyone has time for a massage in their busy schedule. It takes time to get to the massage parlor, relax and then get the actual massage. This is often time that just can't be spared by the average person who already has a million things on their to do list. That's where portable massage products come in.
We've all seen those magic fingers and nodules that are meant to give you the equivalent of a proper massage. The problem is that many of them don't live up to the hype and people get disappointed. So, you really start to wonder if portable massage products can actually be effective or if they are doomed to be disappointing.

It's all in the quality of the massage product. If you buy a $9.99 special off the drugstore shelf . . . you can't expect a world class massage. Quality doesn't have to mean a high price tag, but it is usually worth paying more to get a great product. You can waste a lot of money buying cheap versions of the real thing, so why not splurge at once and get a real massage product?
What to Look for in Portable Massage Products
Top of the line products are worth the extra price when it comes to massage. There are so many benefits to having the stress released that you will want to seriously consider looking at higher priced, higher quality items.
Some features to pay attention to:
- Professional grade massagers will offer a better massage.
- Guarantee so you won't have to worry about breaking it.
- Lightweight massagers will be easier to tote around, some portable massagers are actually quite heavy.
- Oscillating movement will get into the deeper tissues and really alleviate stress and tension.
Benefits of Portable Massagers
Owning a portable massage product is a good way to go if you are just so busy that you can only get ten or fifteen minutes here and there to work on easing stress. Having a good massage tool can really make all the difference. Cheap ones tend to tickle and simply vibrate, while a good quality massage tool will get right in there and dig the tension out of your muscles, much like a real massage by a human being.
This is great for relieving stress and it can also work out those nasty tension knots that tend to build up in the shoulder muscles in particular. You might find that this causes some serious pain and some people are even unable to work properly while they are suffering from this tension. Hiring a personal masseuse is probably out of the question, but that portable massager could be the perfect way to get your massage without spending the big bucks.
Massage not only loosens up the muscles, it also increases blood flow and oxygenation. That means, if you invest in a high quality product that is designed to withstand the use you're going to be putting it through, you'll find that you enjoy life a lot more. You'll be healthier, happier and less stressed out. Stress can even affect the immune system, so if a simple purchase of a top-ranked massage product means you can have all these health benefits, it is more than worth it.
While using massage therapy supplies will never be exactly the same as a trained professional, it's as close as you can get without bringing someone into your office to do your back. For many busy professionals, portable massage products are the ideal method to work a little relaxation into their day, without spending time getting to and from the massage parlor.

Amy Nutt of massage therapy equipment

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Yoga: Dynamic Yoga - Exercise 3 & 4

POSE OF THE MOON (Shashankasa) Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.
Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds.
Then breathe in and slowly raise arms and body back to the upright position.
Exhale and return your palms to the top of your thighs. Repeat 3-5 times.
MOUNTAIN POSE (Parvatasana) Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.
Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.
Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.
Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.

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Yoga: Dynamic Yoga - Exercise 1 & 2

SWAYING PALM TREE POSE (Tiryaka Tadasana) Streamlines the waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position.
Repeat 5 times to each side.
CAT-STRETCH POSE (Marjari-asana) Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated.
Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.
Repeat 5 times.

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Yoga: Equipment

Yoga is a challenging discipline for the beginning to the advanced person. The asanas, or postures are slow and steady and are not meant to be painful, but this does not mean that they are not challenging. Never extend yourself too much to cause discomfort. With practice, you should see yourself relaxing into the stretches with ease.



Nevertheless, for beginners there are a few tips when practicing yoga. Release all thoughts, good or bad before you begin. Turn off your phone and don’t answer the door, you need peace and quiet. Make sure you take a warm, relaxing shower and that you wear comfortable clothes that will allow you to stretch easily. You can use aromatherapy that will relax and help to clear you thoughts. You will want to purchase a yoga mat so you can rest on the pad and not slip and slide on the floor. Make sure your shoes and socks are off and that your hair is either comfortable pulled back or no, whatever feels better. Turn the lights low (or you can do it in the sunlight), whatever suits you. You may want to turn some relaxing music of nature, perhaps the beach. Belts or ropes are used to grab your legs and pull them into a better stretch, which should feel delicious. Blocks are used to prop yourself up and sit better or for standing postures.
Without the prop support, you may not be able to attain some postures. Just remember that although the postures are important, performing them absolutely perfectly is not the goal. Yoga is not just an exercise; it includes the mind and intelligence and the reflection in action. These tools make it easier for you as a beginner in yoga, but you will find that eventually you will not need them. Some people prefer taking a yoga class so they are guided properly. There is nothing wrong with this, but keep in mind that only you can take your mind and spirit as far as it was meant to go, alone.

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Quick Muscle Growth With This Program

While most of the training world is obsessed with how they look in the mirror and how they "appear" to be strong, there are a select few that dare to put function over form. Needless to say if you choose to do your talking on the field (or court) then it is inevitable that your training consist of developing some of the special strengths necessary for building POWER (and more importantly FORCE). The following article is a small guide into training your lower extremities for ultimate function. But please do not mistake function for so called "functional training." We will not be learning how to do a back flip off a wobble board, landing on a bosu ball in a single leg squat position. After all it would be very uncool if we had 1000lb legs and a ten cent squat!
To begin, force is defined as mass multiplied by acceleration. Where mass is roughly the weight you are using and acceleration (also related is deceleration) is in reference to increasing the speed at which we progress through the range of motion. In order to become more forceful we can:



1) Become stronger by increasing the loads we move (absolute strength), and 2) Increase the speeds at which we move the loads (sub maximally and maximally).
A real life example would be if two athletes (given same dimensional measurements) can squat 500lbs with the difference being that player A completes his lift in 1.5 seconds while it takes player B 3.5 seconds. In this case player A is more forceful because his lift is completed with the same mass but in 2 seconds less time due to poor acceleration. Player A also holds the potential to move sub maximal loads at a faster rate and possibly has left many pounds on the table given he did not have to strain for long. So a true test of player A's absolute strength may not have been validated.
What also needs examination is the comparison between each player’s ability to absorb force. This is also known as DECELERATION. This is important to note because if one does not possess the proper abilities to store energy then the delivery or release of energy will be hindered to a related degree.
In laymen’s terms we must train 3 main aspects of force in order to develop explosiveness. This does not necessarily mean that we demonstrate explosiveness all of the time, but our intentions are to execute special strength training with maximal efforts. A rough plan would include:
1. Increasing absolute strength through executing maximal attempts with 85%+ loads.
2. Maximally accelerating every sub-maximal load and releasing the load if the weight is between 30-50%.
3. Maximally decelerating loads through the use of lowering overloads very slowly, abruptly stopping sub maximal loads at given points, and landing from depths concentrating on stopping quickly.
With these aspects in mind one can develop a proper explosive leg training protocol. The protocol options are limitless and only bound by the limits of your imagination. The exact programming will vary from person to person depending on their specific goals, but if you use the basics as a cornerstone and expand upon their use from there then you will have legs that not only look good, but perform as well. Learn about muscle gain nutrition and muscle growth with bad genetics in your FREE report!

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Bodybuilders Secret to How to Gain Muscle

If you are working out without seeing consistent results, and adding mass is your goal, then you are doing something wrong. Experience has taught me that it is probably a combination of poor training practices that is causing it. But there is ONE simple change you can make immediately that will absolutely guarantee muscle mass building success.



There are so many factors that contribute to your rate of success in the gym. The type of lifts you do, the foods you eat, your level of consistency and genetics, to name a few. Getting your whole program working in sync is difficult but the results can be stunning. When every aspect of your training is pushing you in the right direction your gains will be fast and large. But it can be very difficult to pull everything together and keep it there for extended periods of time. There is a fast fix, and you can cut corners by doing it right now.
Fail on the sixth repetition. It is that simple. It does not matter what exercise you are doing, machines or free weights, but use enough weight that you can not literally do the seventh rep. Do this for every set, of every exercise in whatever workout you are doing. I can go into a detailed explanation about all of the reasons why this will work for you but why. The basic reason is that effort = success. Everything else determines the amount of success. Using this one simple lifting technique, even if everything else is not what, how or when it should be, will guarantee that you will add muscle mass to your body.
For a comprehensive muscle building plan that will teach you the what, how and when for maximum success you can visit www.muscleandhealth.org to learn how to build muscle by weight lifting.

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Exercise for Stress Relief

It is well known that exercise helps to alleviate stress. In fact, the American Council on Exercise reminds Americans that one of the most effective methods of stress relief is exercise. The National Heart, Lung and Blood Association endorses exercise as a way to reduce stress, and recommends cardiovascular exercise that elevates the heart rate for 15 to 30 minutes - three to four times per week.



Physically, exercise improves your cardiovascular functions by strengthening and enlarging the heart, causing greater elasticity of the blood vessels, increasing oxygen throughout your body, and lowering your blood levels of fats such as cholesterol and triglycerides. In addition to reducing stress, exercising also decreases the chance of developing heart conditions, strokes, or high blood pressure.

Mentally, exercise provides an outlet for negative emotions such as frustration, anger and irritability, promoting a more positive mood and outlook. Exercise improves mood by producing positive biochemical changes in the body and brain. Regular exercise reduces the amount of adrenal hormones your body releases in response to stress. Also, with exercise, your body releases greater amounts of endorphins, the powerful, pain-relieving, mood-elevating chemicals in the brain. Depressed people often lack these neurochemicals. Endorphins are natural pain killers and also help lift your mood.

While different forms of exercise have different benefits, there is no one best exercise for stress relief. It all depends on your individual skills and interests. Determine whether you prefer exercising alone or doing activities with others. If the exercise is too easy, you will get bored. If it's too strenuous you will just feel more anxious and stressed. The key is discovering what works best for you and finding the right balance. Most importantly, choose activities that you enjoy and that are available and feasible for you to do regularly.

Aromatherapy can add a pleasant dimension to exercising. Diffusing essential oils into the atmosphere while working out is very energizing physically, mentally and emotionally. Try Eucalyptus, Lime, Peppermint or Spearmint essential oils to uplift and energize you as you work out. We tend to repeat experiences that we enjoy and scent creates powerful associations which can help us establish pleasurable rituals combining stimulating aromas and exercise.

It's always a good idea to see your doctor before starting an exercise program. If you have not exercised regularly for some time, begin slowly with low impact exercise and gradually increase your activity. If you experience any adverse side effects like cramps, dizziness or chest pain, stop exercising and consult your physician.

Thinking of exercise as a form of self care instead of a burden or unpleasant task can assist you in establishing a permanent place for fitness in your life. Exercise is a great way to ease your tension, release anxieties, clear your mind and keep your systems functioning properly. After a short time of consistent exercise you will feel so much better, you'll wonder what took you so long to get started. Enjoy!

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Heart Rate Monitors

Sometimes called a cardiac monitor, a heart monitor is an electronic device that is used to continuously track your heart rate. Using this information you can determine the target heart rate at which you will maximize the cardiac benefits from your exercise. There are more complex versions of heart monitors which physicians use to detect any signs of deterioration in your heart functioning and make the necessary adjustments immediately.



Types of Heart MonitorsToday a wide range of heart monitors are produced - designed to cater for the specific requirements of different types of individuals.Some heart monitors are primarily designed for weight loss programs - allowing the person to keep close monitoring of their heart rate during exercise and dieting to ensure they are not pushing their weight loss regime too hard.Other kinds of heart rate monitors are designed for use by athletes in training and for people regularly involved in fitness programs.Most heart rate monitors operate with a battery and emit wireless/electromagnetic waves.Most personal use heart rate monitors can be portable - such as having the monitor fixed to your body by a strap and the display on your wrist - and not interfere with your movements, particularly if you are exercising.

Other types are built into standard exercise equipment like treadmills and exercise bicycles. In these situations you can read your heart rate by holding on to the handle of the equipment and checking the displayed result.Selecting Your Suitable Heart Rate Monitor; Monitors with Chest Straps:Heart monitors that come with chest straps are usually the most accurate. You fix the chest strap around your chest, a few centimeters below your breast. Fixed into the strap is the device which can detect the electrical activity of your heart and transmit that to the display - the same process as your physician uses when you are hooked up to an ECG machine. While, for most people, the simplest form of display straps to your wrist like a watch.



There are some heart rate monitors which provide their results as an audio message through earphones; Finger tip monitors:An alternative are those heart rate monitors which fit over your finger tip, and are usually connected by a wire to a display screen. These are not only generally less accurate than the chest strap type, but are in no way as convenient in terms of their portability.Advanced Features of Heart MonitorThe basic, lower-end heart rate monitors usually display only your heart rate and some show your elapsed exercise time as well. This does not provide you with sufficient information you will need if you are trying to maximize the benefits of your exercise.

The models in the higher end range provide a range of additional features but these come at a price.Some of the additional features available are: heart rate zone alarms - which sound a buzzer alert if your heart rate begins to fall outside the target zone rate you have set; timers - which act like stop watches and alarm clocks; some monitors even calculate the number of calories you have burned - calculated on your heart rate and the time you have been exercising.

Should You Buy a Heart Monitor?Heart rate monitors can be expensive, particularly if you want to buy one of the high-end models with all those advanced features. If you decide to buy one of the cheaper, basic heart rate monitors you should be aware that, like any cheaper electronic equipment, some of those cheaper models may be of such poor quality that they are only providing you with inaccurate information about your heart rate.

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Exercise Melts Body Fat

If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat. These studies have also indicated that the government’s current recommended daily allowance for calories does not correlate with the body's actual energy needs.

For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active.

Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home. Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products; often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so. Being seriously overweight exposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess calories are frequently saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly. Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed.

Walking at a moderate pace yields longer workouts with less soreness - leading to more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking weight-loss program, you are not required to walk an hour every day as some people would have you believe. When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

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10 Essential Health Tips

1. Move MoreMake it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut FatAvoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat BeltStatistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your TeethRecent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Source: health-fitness-tips.com

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Grow Taller Exercises

It has been proven by researchers and scientists that growing taller exercises such as swimming, cycling and running can help increase growth hormone in the human body which can help increase your height. More and more people who have trouble with their height often look for ways to increase their height. One of the most common ways of helping to increase their height is through grow taller exercises which have proven to have a significant impact on the height of an individual. This article will explore three different grow taller exercises that individuals can carry out to help increase their height.
One of the best grow tall exercises is to go swimming. People who swim have an advantage of being able to stretch muscles in their body which can help increase growth hormone in the body. Moreover, more and more people are carrying out swimming exercises to increase their height and stretch their muscles due to their aim also to reduce weight loss as swimming can help people lose weight.
Secondly, another grow taller exercise is to go cycling. It has been proven that going cycling at least 2 times a week can help stretch your muscles and as a result help improve your height. Furthermore, studies have shown that a small amount of cycling can lead to significant gains in fitness and can help increase leg strength. This increase in leg strength can therefore, help increase the individual to grow taller and live a much healthier lifestyle.
Finally, another grow taller exercise is go running or jogging. Along with a balanced diet if you jog on a regular basis then this can add a lot of height to your body. The right food and the right balanced diet can help improve your height in the long-term. More and more people are going jogging or running as a means to lose weight as well as to increase their posture. Furthermore, those who go jogging well early in the morning can have an added advantage of increasing their height.
For one of the best resources on how you can grow taller visit this website which gives you FREE guidance on how you can grow taller with different exercises.
Imran Naseem

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Free Exercises to Flatten Stomach

If you are looking for free exercises to flatten stomach, then you came to the right place. Below, I am going to give you 4 extremely simple, yet powerful Ab exercises that when done regularly, will tighten up those stomach muscles and let that rippled six-pack poke through in no time. Here are the 4 exercises:
1) Tight Crunch: Sit-ups are for grandma. The simplest Ab exercise to perform is the tight crunch. Lie on your back and bend your knees putting both feet flat on the floor. Cross your arms on your chest. Now slowly lift your upper body up, but only until your shoulder blades are off the ground. Then lower back down to the floor. Do these in sets of 25-50.
2) Leg Lift: Lie flat on your back with your arms at your side. Place your palms down against the floor. Now, slowly lift your feet high into the air almost reaching a 90-degree angle. Keep in mind to make sure your legs are pressed firmly together at all times during this exercise. Do these in sets of 10-20. This is my favorite of the free exercises to flatten stomach!
3) The Bicycle: A classic exercise that works the upper and lower Abdominals. Lie on your back and place your hand behind your head. Now, bring your right knee back towards your head. At the same time, bring your left elbow, still behind your head as close to your right knee as possible. Then, as you bring them both down to the floor, lift your left knee up towards your head and bring your right elbow up and try to touch them. Alternate this pattern as if you were on a bicycle. Do these in sets of 25-50.
4) Military Crunch: This one of the free exercises to flatten stomach is the same as #1, except this time you will place your hands interlocked behind your head. When you perform your crunch, while in the up position twist your torso as if to try and touch your right elbow to your left knee, then your left elbow to your right knee. Finally, lower your upper body back down to the floor. This is one repetition. You will be working the side abdominal muscles here. Do this in sets of 25-50 as well.
With all the advice out there on burning belly fat and getting Abs, where do you turn next to find that perfect Ab Routine or System? Well, luckily I will give you a head start by sharing a little secret that my cousin (who is a Personal Trainer) has been using for months now....
Learn His Secret Personal Routine Here!
Good Luck, and Here's To Your Success!-Kristopher Thomas

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Weight Gain For Women - How to Combat it With Exercises to Lose Fat

Weight gain for women in their middle years is fast becoming a serious problem. If you're doing all the right things, yet aren't getting any results to show for it, then read this article. I'm going to show you some simple, yet powerful, exercises to lose fat with.
These are perfect for middle-aged women who are busy and don't have much time to devote to exercising.
Weight Gain For Women - Start Reversing This NOW
1. This exercise is so powerful, I only want you to do it for 1 minute at a time... Hindu Squats
Listen, if you can do up to 10 minutes of hindu squats each day, but only 1 minute at a time, you will DRAMATICALLY increase your metabolism. Your goal is to do 20 hindu squats per minute.
So find a place where you have some room. Prepare to squat... no weights. Just your body.
Then squat... and do it FAST FAST FAST! As I said, your goal is to do AT LEAST 20 per minute. So you'll need to time yourself. Since you aren't scheduling a workout, try not to forget about doing these 1 minute "here and there" whenever you get a chance to.
Try for a total of 10 minutes... and 200 squats each day... TOTAL.
2. Hula Hooping
As you get into middle age, the hips and waist seem to find gravity and hang more than before. The hula hoop is the perfect "weapon" to fight this. If you want to tone and definite your waist and hips, hula hoop for 10 minutes a day.
You can do it 1 minute at a time like the hindu squats if you want. Or combine them... 1 minute of hindu squats followed by 1 minute of hula hooping.
Weight gain for women... NOT FOR YOU. It's time to stop this. Use these 2 simple exercises to lose fat fast without even sweating.
SPECIAL BONUS: Today & Tomorrow Only... Click Here For my FREE 19-PAGE Report About an Exotic 15-Second Weight Loss "TRICK" That TRIPLES Your Weight Loss Without Leaving Your Home: weightlossguide4women.com
Jennifer Jolan

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How to Get Fit Fast

The metabolism process in our body tend to slow down when a person ages, if you're not cautious enough it's incredibly easy to start packing up extra weight and belly fat. For your information, getting fit is one of the fastest ways to lose your weight under comparison with going on a diet. Being "fit" essentially means being able to perform well in a wide variety of physical exerting circumstances, so how do you achieve it? Here, I'll show you the best ways on how to get fit fast enough to see the results within weeks!
1) Get rid of bad habits
The very first step that you need to do is to stay healthy, and before you can achieve that, you must first get rid of your bad habits! Try to identify some bad habits that you will usually do everyday in your life, if you find it difficult to realize these bad habits, try answering to some of the following questions.
Do you drink excessive alcohol? Do you smoke? Do you eat excessive deep fried food? Do you face computers a lot? Do you drive more than you walk? You get the ideas, try finding out these minor lifestyles that you are living with, make small changes accordingly, this will be your first step on how to get fit fast.
2) Practice cardiovascular fitness
Everyone knows that by exercising a lot will help you get fit faster. However, do you know what exercise works best for you?
By practicing cardiovascular fitness, you will greatly increase your oxygen uptake capacity resulting to a longer period of physical exercises for yourself. You will improve the stress capacity your body can take up with this workout, this way you will train your heart rate to not rise so quickly as before, leading you to a stronger heart and a "fitter" lifestyle.
3) "Protect" your body
This is the most important thing you must know on how to get fit fast, in fact, you will get nowhere nearer to fitness if you don't take note of it.
You have to let your body rest, and protect it like your girlfriend/boyfriend. Find out how many hours you actually sleep everyday, optimum is 7 hours for adults, try adjusting 15 minutes earlier or later depending on your individual sleeping lifestyle. If possible, go get a body check-up so you have complete understanding over your body, then you will know what diet balance and exercises is best for you!
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