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January 2014

How to Lose Weight - 3 Simple Tips That Can Help Anyone Lose Weight

How to Lose Weight - 3 Simple Tips That Can Help Anyone Lose Weight

Submitted by: Vienna Miller

Wondering how to lose weight? Weight loss is big business these days. In fact it's a billion dollar industry.

So it's not surprising that diets and weight loss programs are becoming more and more complicated. After all, the newest fad diet has to be different from the 37 other fad diets that were popular before it right?

In fact, dieting almost seems like a national pastime - a recreational sport. Who cares that we never actually reach our goals - as long as there's something new to try!

If you're confused and wondering about how to lose weight, don't worry. Assuming you're in general overall good health it's not that complicated.

If you've failed in the past with complicated diet plans and food counting, you don't have to go back to that. Here are 3 simple and easy weight loss tips that you can use to slim down, without complicated or time-consuming fad diets:


#1 Control Your Portions

Portion control may seem like an old fashioned concept but it works. We are so out of balance today on what a "proper" portion is, it's ridiculous.

From extra large big gulps to supersized fast food meals, we eat portions in North America that would feed a family in poorer countries - for a week. Even if you don't want to cut out your sweet treats or comfort foods, you can lose weight just by cutting your portion sizes.

Start slow, maybe by cutting them in half, then maybe by a third. Take your time and really taste the food. Savor it. By doing this you may not even notice that you're getting less of it - or care.


#2 Eat Food You Like

Yes, that's right - in order to lose weight, you have to actually enjoy your food. The problem with a lot of diets is that people don't enjoy the food.

You can't expect to eat bland, dull, blah food for more than a few days without feeling like you want to rip someone's head off. That's called deprivation - and it's actually a natural reaction.

Most people don't realize that food has 2 purposes. The main purpose is to nourish you physically. However there is also an emotional nourishing element to it as well.

Other cultures know this - that's why the French and the Italians treat their food (and meal times) as something special. When you ignore the emotional aspect of eating by eating food you can't stand, then you will break your diet guaranteed.

So no matter what diet or weight loss plan you choose - make sure it includes food you enjoy.

Now that doesn't mean you eat twinkies and chocolate bars for every meal. However there are diets that include chocolate and even pizza. There are diet food delivery services that will make you gourmet, restaurant-quality meals that taste amazing - but are still low in calories.

No matter what you choose to do, make sure that you feed your emotional need every day for good-tasting food!


#3 Get Moving

No, this is not about exercise. We all know we need to move around more in order to keep the weight off. But this is more about your mental attitude.

See, many of us wish we could lose weight. And maybe we half-heartedly try the latest diet for about a day or two. Maybe we turn down a dessert at a restaurant here or there. But we're not really taking active steps to lose weight.

There are many reasons for this - maybe we feel bad about diets that failed in the past (note: the diet failed - not you!). Maybe we are beating ourselves up for gaining weight over the holiday season (note: you're normal - no reason to feel bad, we all indulge. It's not the end of the world.)

But the outcome of this is that we are scared to really take serious steps to tackle the problem. We get lulled into thinking "If I don't really try, I can't really feel bad if I fail."

But if you are serious about losing weight you must get moving. Try something. Pick a diet, choose a weight loss plan that you get excited about.

I personally like to use a diet meal delivery service every spring to get the winter weight off - it gives me built-in portion control and the meals are delicious. But you may choose to try something else. Whatever it is - do it. Take action steps to put your weight loss plan into place.

Get off the couch and go after your dreams. Nobody is going to do it for you.

So those are 3 simple tips on how to lose weight. If you follow these 3 tips, you won't be one of those people this year who only "wish" they were slimmer - you will be slimmer, happier and more confident!

About the Author: Vienna Miller writes for Diet Food Delivery Reviews - a site giving you the latest tips and reviews on diet services that deliver to your home. For the top 3 diet meal delivery services rated by price, food taste and fast weight loss results visit Best Diet Meal Delivery

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Super Bowl Diet Survival Guide

Super Bowl Diet Survival Guide

Super Bowl Diet Survival Guide
By Scott Isaacs M.D.

Super Bowl Sunday is the first big "holiday" of the year that can derail your New Year's diet and exercise resolution. You are feeling healthier and may have already lost a few pounds this year. Your clothes are fitting better and you are eating healthier and exercising more consistently. The Super Bowl party can threaten your weight loss momentum, but you don't have to let that happen. The key is not to go hog wild at the Super Bowl party. If you do indulge, here are a few tips to keep your waistline lower than the game score.

Don't Go to a Super Bowl Party Hungry

Pig out before the party. You should overeat healthy foods before any party or any possible situation you will be tempted with unhealthy foods. Enjoy the game, but not all those unhealthy calories. The chances of eating healthy will be higher if you're not feeling hungry.

Avoid Appetite Stimulating Foods

Foods high in refined carbohydrates or high in sugar increase your appetite. These foods push your hunger hormones into overdrive making your ravenous. Don't eat bread, nuts or chips before the meal. This increases appetite and you'll be more likely to overeat. If you have to have a slice of bread, eat it during the meal instead. Eat more protein. While refined carbohydrates increase appetite, protein has the opposite effect. Start the day with protein. One study showed that people who had an egg white omelet for breakfast consumed 44% fewer calories during the day compared to those they ate instant oatmeal.

Avoid High Calorie Foods

Pizza and chicken wings are the two most popular foods on Super Bowl Sunday. If you can just say "no" it makes the whole day go so much easier and you won't feel guilty Monday morning. There are so many delicious healthy foods you can eat instead. Try adding white beans to the guacamole, load up on fat-free salsa or mix ranch dressing with fat-free yogurt for delicious dips. Substitute hummus and mustard for mayo and cheese on sandwiches. Try grilling chicken breasts, fish and veggies instead of hamburgers and hot dogs. Make fish tacos with shredded lettuce or cabbage. Turkey chili with extra lean ground meat is filling, festive and delicious alone or served over a veggie hot dog.

Skip the Alcohol

A beer or two may not sound like much, but the extra calories add to the waistline and reduce your willpower. Try diet tonic water with lime. It tastes like a mixed drink and the bitter flavor will help quiet your appetite.

Double Your Exercise

Although it may mean some serious preplanning, I recommend you get 1-2 hours of exercise on the Saturday before and on Super Bowl Sunday. Really, I am referring to any type of physical activity, not just exercise. Physical activity is loosely defined as anything that is moving your body around. So shopping, dancing, cleaning, etc. all are considered forms of physical activity. Walking is my favorite and the favorite physical activity for many of my patients. You can get your exercise in all at once or in little blocks. The goal is to double your exercise for the entire weekend, any way you can do it. And more is better, so if you can do more physical activity, I recommend doing as much as possible.

Exercise at Halftime

Why not? Take a 15 minute walk around the block while everyone else is downing more of those cold soggy nachos.

Don't Eat Mindlessly

Don't graze or snack on chips or pretzels during the game. Do you really want to eat that or do you just want to crunch? Try carrots and celery instead.

Think about football as a sport, not an eating and drinking event. Think about those elite athletes on the field...you can treat your body like that of a professional athlete. You can leave this year's Super Bowl party feeling healthy and strong. And, you'll wake up Monday morning without the hangover!

Article Source: http://EzineArticles.com/?expert=Scott_Isaacs_M.D.
http://EzineArticles.com/?Super-Bowl-Diet-Survival-Guide&id=5842880


Basketball - 8 Power-Dribbling Drills

Basketball - 8 Power-Dribbling Drills

Submitted by: Ben Schupak

Most children first learn to crawl, then walk, and finally to run. Basketball requires players to not only effectively move their feet, but also to maneuver a basketball. Basketball players first learn to dribble the basketball with one hand, then to alternate hands, and progressively to increase to more advanced dribbling. As a basketball player, a powerful and effective way to keep defenders on their toes and increase your threat as an offensive player is to develop an agile and quick dribbling technique. The power dribble can do this.

A basic power dribble is when you dribble the ball at a very intense rate. Maintain your normal form and posture. Use your muscles to thrust the ball forcefully down, and then expect the ball to quickly bounce back to your hand.

The drills described below will help you gain confidence and agility to handle a basketball in a power dribble. These drills will help you run a fast break, cut through the defensive, and outmaneuver your opponents.

1. Power crossovers - Power dribble in your right hand, then quickly bounce the ball to your left hand. Power dribble with your left for a few seconds before bouncing the ball back to your right hand.

2. Dribble blindfolded - Wrap a cloth around your head as a blindfold, or you could simply close your eyes...no peeking. Power dribble a ball for at least 60 seconds. This drill helps you enhance your tactile sense of the ball. You can enhance the drill by performing it in the center of a deserted basketball court, walking around while dribbling. To make the drill even more challenging, try power dribbling two balls, one in each hand, while being blindfolded and slowly walking around a deserted basketball court.

3. 10-5 repeats - This drill exercises power dribbling with one hand at a time. Choose which hand your would like to practice. Power dribble for 10 seconds, then soft dribble for 5 seconds. Repeat multiple times. This exercise teaches your arm muscles how to alternate between various dribbling speeds that occur during game play.

4. Dribble between legs while walking - In order to do this drill you will need a segment of floor, such as a basketball court floor, a street's sidewalk, or a wide hallway that is deserted. Power dribble while walking up and down the walkway. Power dribble the ball between your legs to practice fancy dribbling skills. To enhance the drill, perform the drill at a quicker walking pace, maybe at a light jogging pace.

5. Double ball power dribbling - Power dribble two balls, one in each hand. This will increase your arm strength for dribbling and enhance your dribbling control. Since you can't look at both hands at the same time, this drill will also practice your ability to power dribble without looking at the ball.

6. Power dribbling sprints - This drill requires you to power dribble for an extended period of time and run back and forth on the basketball court. Stand at one end of a basketball court. Dribble to the nearest foul line, then return to the baseline. Dribble to the middle of the court, then return to the baseline from which you started. Dribble to the farthest foul line, then return to the baseline from which you started. Finally, dribble the entire length of the court, and return to the baseline from which you started. This entire continuous power dribbling exercise counts as one complete cycle of the drill. Repeat multiple times to practice your dribbling, speed, and direction-changing abilities.

7. 3-chair dribbling - Set up 3 chairs or cones in a line, spacing each chair/cone 10 feet apart. Power dribble around the chairs/cones in different shapes, such as figure-eights, circles, or any shape. Use your imagination.

8. Dirt dribbling - This drill actually requires you to leave the basketball court and find a patch of dirt. Power dribble on the dirt for a minute or two. You will need to power dribble the ball even harder than usual in order to get the ball to bounce on the dirt. This drill is an extremely good arm workout with power dribbling.

Start with just a few of these exercises, and then expand your workouts to include more drills. You can also modify the drills to be more challenging by increasing the number of repetitions or slightly modifying the drill. The key is to vary your routines and have fun with them. By practicing the power dribble, you will greatly improve your dribbling.

About the Author: Mark S. has been participating in club basketball teams for 8 years. He writes basketball articles for - http://www.TeachMeSports.com and Basketball videos and books at http://www.teachmesports.com/basketball/

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=15914&ca=Sports


Tips For Preventing Exercise Injuries

Tips For Preventing Exercise Injuries

Submitted by: Kya Grace

Regular and daily exercise can bring about many benefits for your body and fitness. However, excessively intense and strenuous workouts can have a negative impact and cause a number of unnecessary injuries. The point of exercising is to improve your health and not to harm your body. The following tips will help you in preventing any injuries from occurring due to exercise.

Warming up
Warming up before your exercise or daily physical activity is extremely important. Performing a warm up before your exercise greatly reduces the chance of you straining your muscles while working out. As little as five minutes of walking or jogging or some time spent cycling gently is enough for you to loosen your muscles and prepare your body for your workout.

Start gently and slowly
Do not tax your body with workouts or activities that it simply cannot perform. If you are not a regular runner and have not been running for a long time, do not start out with a 10 mile run right from the beginning. Instead begin with something like 5 miles and gradually increase the distance.

Cooling down
As warming up before a workout is important, so too is cooling down after you have performed your exercises. Cooling down allows the lactic acid that is built up in your muscles during exercise to be released. Your cool down can mirror your warm up in the form of a short duration of walking or jogging. Cooling down after exercise helps in preventing soreness in the muscles.

Stretching
Stretching helps in improving the flexibility of your muscles and thus reduces risk of injury. Stretches can be performed either after your warm up or before your cool down and should only be done while your body is warm. Be wary of over stretching your muscles as this could lead to injuries.

Exercise with care
Beware of over exercising and do not exercise on days you are feeling unwell. Stop working out if you feel like collapsing halfway through your exercise. Consult your doctor if you feel any pain or uneasiness while performing your exercise. There is a thin line between pushing yourself and over exertion.

Pains and aches
While it is normal to feel slight soreness after you first begin to exercise, be careful not to ignore any pain that is severe. If you feel that you are sore and are in pain even after two to three days, you should talk with your doctor or physician.

Proper equipment
A great way of avoiding exercise injuries is to make sure that you are using the correct gear. A good pair of running shoes, for example, will provide support to your ankles and feet and also provide you with insulation. Always ensure that you wear a helmet when you are riding your bike out in the open.

Be alert
It is extremely important that you be alert when you are out walking, running, biking or jogging. You never know where there might be an unexpected hole in the road or an obstacle of some other sort. Be especially wary of any moving vehicles on the road. For all these reasons, it is best if you exercise in the morning rather than in the dark.

Exercising and working out should be a fun activity that is designed to help improve your overall health. It need not be a strenuous activity that causes harm to your body. Following the above tips will help in lowering the chances of you developing an injury from your workout and help you to enjoy your workouts more.

About the Author: To book a Personal Trainer Coogee for a free boot camp consultation, visit Boot Camp in Sydney.

Source: www.isnare.com
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Watching Too Much TV Could Make Your Kids Fat

by

Joseph

Kids who stay glued to the television could pay for it years down the line, research suggests. According to a study published in the journal Pediatrics, adolescents who watch more than two hours of TV per day could experience weight gain as they age.

The study was conducted by researchers led by Jennifer Falbe of Harvard Medical School. The team was investigating the relationship between total screen time on TV, DVD, video games and body mass index (BMI).

The researchers relied on data from a large body of children who were surveyed every two years (2004, 2006, and 2008) as part of the ongoing Growing up Today Study II. Faber and her colleagues provided 7792 children (3505 boys, 4287 girls) whom were between the ages of 9 and 16 years in 2004 with survey questions that were used to assess screen time and changes in BMI.

During the course of the study, researchers learned that for every hour per day increase in time spent watching TV, the boys and girls participating in the experiment gained weight. 

Much of the weight gain could be attributed to advertisements that were aimed at young consumers. This particular finding makes sense when you stop to think about it. More to the point, it underscores the need for better education and monitoring of television programs and other forms of media entertainment that are popular among children and teens.

Children who spend much of their time sitting in front of the television for hours on end, lose valuable hours which could be devoted to exercise, chores and other activities that promote a healthy lifestyle.

There's nothing inherently wrong with watching television or playing video games, but when a child chooses to play a video game instead of playing football, throwing a flying disc or swimming, their bodies are going to pay for it in the long run.

Moreover, much of the programs airing during children's viewing hours are sponsored by companies that market high calorie breakfast foods to a highly impressionable audience. But what many of these young people don't realize the damage that a sedentary lifestyle could do to their health.

 

Sedentary Lifestyle Dangers

Last year, scientists from the US Centers for Disease Control and Prevention, working from National Health and Nutrition Health and Nutrition Examination Survey (NHANES) data learned that obese teens were at at greater risk for cardiovascular disease than normal weight children.

Obesity is also associated with greater risk for type 2 diabetes, cancer and makes already troublesome conditions such as arthritis even worse.

If children don't learn to break these habits early, and continue to lead a sedentary lifestyle into adulthood, it could have serious consequences on their health later on (for more on this topic read my article "Large Study Shows Prolonged Sitting Can Be Deadly").

Falbe and her colleagues concluded that "television remains the steadiest source of advertising" that is asccoiated with weight gain among young people and recommend that adolescents cut back on watching television and other types of media.

Education is a very useful method for combating sedentary lifestyle. Children also learn by example. In other words, when children see their parents and peers leading in healthy activities, they're more willing to participate, too.

For information about what parents can do to prevent childhood obesity, read my article "Four Ways Parents Can Learn How To Prevent Obesity In Their Children".

 

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Article References

Falbe J, Rosner B, Willett WC, Sonneville KR, Hu FB, & Field AE (2013). Adiposity and Different Types of Screen Time. Pediatrics PMID: 24276840

America's Obesity Epidemic Continues To Worsen

American Teens Are At Risk For Cardiovascular Disease

Arthritis Made Worse By Rising Obesity Rates - CDC Report

Couch Potatoes Get Up Or Risk Developing Cancer

Are The People You Associate With Secretly Making You Fat?

 

"Watching Too Much TV Could Make Your Kids Fat" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

 

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Long Runs During Marathon Training

Long Runs During Marathon Training

Submitted by: Curt Shryack

There seems to be so many theories about long runs during marathon training. How often should you run? How far to run? How many long runs? How fast? It is my turn to give some opinions and theories about this topic.

I believe that building mileage for a marathon is the biggest robber of performance. Training for weeks and weeks plus adding mileage leaves a person worn out. Weeks and weeks of long runs add to this exhaustion.

I consider a long run to be over 15 miles in length. When the length starts approaching 20 miles even more stress is added to your training. I prefer to run long runs two weeks in a row. Resting the third week and taking one additional day of complete rest.

Example: Week 1 - Sunday Long
Week 2 - Sunday Long
Week 3 - Sunday Rest, Monday Rest

The next controversial topic is how far to run? My own experience from running 15 marathons has taught me that I need to run one 23 or 24 mile long run in training approximately three weeks before the actual race. I recommend this because, of the confidence that I receive and the time spent on my feet. Every time I tried to run just 20 mile long runs I always hit the wall at 20 miles. Going beyond 20 miles and increasing to 23 or 24 miles always prevented the wall form happening.

Pacing for marathon long runs should be very comfortable. The reason for your marathon long runs is purely aerobic. Other aspects of your marathon training will address marathon pacing etc. I recommend using a heart rate monitor for all training, especially during long runs. Keep your heart rate below 75% of maximum. Going above 75% will lengthen the recovery time of your long run.

How many long runs? I prefer to train 20 weeks for a marathon. I don’t believe training plans less than this are very effective. The body needs time to adapt and become stronger. Most injuries incurred during shorter training plans are caused by adding to much stress in a short amount of time.

I will not begin my marathon training until I have finished training for a half marathon in the early spring. After running a half marathon my long runs will be over 15 miles. This is a good point to begin adding runs over 18 miles. I will try to run 6 or 7 long runs of 20 miles during marathon training. My last long run of 23 or 24 miles will be done three weeks before marathon race day. Then I will begin my taper.

About the Author: Author of Fatiuge Nutrition and Endurance Exercise, Run2Fast and Ultimate Training. http://www.everything-running.com

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Ting Jing: Listening to Energy For Health and Self Defense

Ting Jing: Listening to Energy For Health and Self Defense

Submitted by: Richard Clear

Once the basic skills of Tai Chi are mastered, students can begin to study jings. A jing is a way of moving energy using mind intent to achieve a specific expression. There are many different types of jings such as Fa Jing which is used for creating explosive energy or Tzeh Jing which can be used for stealing energy from an opponent.

Ting Jing is slightly different from most other jings because it is a way of guiding energy to the mind rather than sending energy in some other direction.Ting Jing means listening energy. It has to do with looking into an opponent and sensing that opponents' body state and eventually their intentions.

When a doctor or nurse listens to someones' pulse by putting a hand on the patient's wrist, they are doing something quite similar to Ting Jing. They are using an external signal to feel inside the person and tell what is happening. When someone is given a polygraph test, the heart beat as well as many other physical factors are used to attempt to decipher their intentions.

These kinds of skills can be developed so that they can be used in a combat situation as well. Here's one of the first drills used by students starting to learn Ting Jing. Close your eyes and put your hand on the outside of your partners' arm. Have your partner try to strike you with the arm you do not have your hand on. It is your job to try to feel exactly when your partner moves his arm. Have both people try both roles in this drill. If you are like most people, you'll find that it is very easy for you to sense when the other person is going to move their arm and very hard for the striker to move without being sensed.

Over time this ability can be developed so that in a combat situation, you can actually sense when your opponent is going to move even before they begin to move. With Ting Jing, you can also develop the ability to counter an attack using the right angle and direction so that an attack can be completely thwarted with very little effort.

You can even learn to sense weaknesses in your opponent's structure. This will enable you to exploit these structural breaks so that you can strike your opponent in ways that make it feel like they have been hit by a train even though you are using very little force yourself.

Ting Jing is one of the tools that makes Tai Chi a powerful tool for older folks or others who need to defend themselves against people who are much stronger than they are. Ting Jing also has important health benefits as well. Not only can you use it to feel what is happening inside an opponent's body, but you can also use it to feel what is happening inside your own body as well. For example, it can be used for deepening relaxation. Ting Jing helps to find tense spots in the body and also helps to remove them. Ting Jing can also be used to improve and deepen breathing and remove energy blockages in the body.

Ting Jing is a powerful tool both for self defense and for health. Whether you are a Tai Chi student or not, you can start listening to your body today.

About the Author: Sigung Richard Clear has over 30 years of continuous study in Tai Chi Chuan both in the U.S. and China. Check out more articles and his Tai Chi DVD selection at ClearsTaiChi.com.

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How to Achieve Life-Long Weight Loss

How to Achieve Life-Long Weight Loss

How to Achieve Life-Long Weight Loss
By Yuri Elkaim

Short-term weight loss is easy. But losing weight and keeping it off for good is slightly more challenging. Nonetheless, that is the real goal. After all, you don't just want to lose weight quickly and then have it all pile back on, right?

If you want to know how to achieve life-long weight loss then all you have to do is eat less and move more! It's a pretty simple formula but for some reason so many people get it wrong (approximately 66% of North Americans!).

These 2 weight loss components (exercise and diet) can be further scrutinized and detailed for better understanding and application.

Here are 5 ways to help you lose weight for good. Apply these weight loss strategies today and consistently over the next few weeks and you will reap the benefits.

1. CLEAN OUT THE TOXINS

If you want to lose weight indefinitely, then you need to cleanse and detoxify the toxins and acid accumulation in your body.

Why?

Because your body, as a means of protecting its vital tissues and organs, stores these dangerous compounds in its fat cells. As a result, your fat cells swell and your body increases. Fat cells don't multiply, they simply increase in size.

In order for these fat cells to shrink they must not be as "needed", meaning that there should be less acid and toxic residue in your body. Less garbage means that less garbage bags are needed. Get the analogy.

For most people, cleansing can be as simple as removing many of the allergenic and inflammatory foods such as wheat, dairy, refined sugars, and animal products, and consuming higher amounts of alkalizing greens vegetables and their juices.

Here are some helpful cleansing tips that you can apply on a daily basis:

o Start your day with lemon water - lemon is a great liver cleanser and awakens the digestive system as well.

o Eat less! Eating less allows your body to spend more of its energy on breaking down immune complexes and repairing damaged cells. The digestive process can take up to 80% of your body's total energy. That's why you feel tired after a heavy meal. Lessen the strain on your digestive system by eating smaller amounts and eating less often throughout the day.

o Drink tons of water - "mother nature's" fruit juice is truly the best way to flush toxins out of your body. Drink at least half your body weight (lbs) in ounces. So if you weigh 200 lbs, you should be aiming to drinking 100 oz of water a day.

o Use a digestive enzyme when eating cooked meals - cooked foods are void of the enzymes necessary to digest themselves (raw foods are enzyme). As a result, your body has to waste its own enzymes and energy to break down these foods. To alleviate the stress on your body, take 1-2 digestive enzymes with your cooked meals.

2. GO RAW!

Eating more raw foods is one of the most powerful ways to help you lose weight fast! I know of no raw foodist who is overweight and, in fact, the first thing most people notice when they start eating more raw foods is that the excess body fat simply disappears.

Although you don't have to become 100% raw, enjoying more of your fruits and vegetables in their raw living form through the use of fresh juices, smoothies, and salads will literally transform your life!

Here are some raw food diet ideas:

o Make 1 green juice each day
o Make 1 green salad each day
o Try a raw vegan restaurant in your area - you'll be surprised at how amazing it is!

3. START YOUR DAY "HUFFING AND PUFFING"

Exercising first thing in the morning is a fantastic way to crank up your metabolism for the day ahead. If your body's not used to getting out of bed and moving right away then just start with some brisk walking. Eventually, you want to build up to working up a good sweat for at least 20-30 minutes to get your day started.

If your goal is to lose weight, then getting your heart rate elevated and boosting your metabolism throughout the day is critical. The earlier you can rev up your metabolism the better. This is important since your basal metabolic rate accounts for 70% of all the calories you burn each day.

Here are some metabolism-boosting exercise ideas to do first thing in the morning:

o Hill walking (with a knapsack to make it more challenging)
o Walking or running on the soft sand of your local beach
o Skipping rope, jumping jacks, or walking/running stairs
o Body weight exercises such as push-ups, lunge walks, squats, and pull-ups

4. CARDIO INTERVAL TRAINING

Interval training rocks! Don't get me wrong, long and slow cardio works as well - if you have 3-4 hours per day to spend exercising at a snails pace. When it comes down to it, interval training is by far the best form of cardio for burning fat and improving all other facets of your cardiovascular fitness.

And, it is also much more time efficient. With as little as 10 minutes you can drop more sweat and burn more fat than most people do an hour!

Here's an interval training workout that you can do on any cardio machines (or outdoors)

o Sprint-Jog - Sprint for 30 seconds, then jog to recover for 60 seconds. Repeat 10 times.

5. STRENGTH TRAINING IS CRITICAL

How much more research do you possibly need to hear about to realize that strengthening your muscles is the KEY to maintaining a healthy lean body for life?

Since muscle mass one of the biggest contributors to your metabolic rate it follows that the more muscle (less body fat) you have, the greater your metabolic rate - it's that simple. This means that even at rest you'll be burning more calories than someone who has less lean body mass than you.

Here are some ideas:

o Follow a well-designed strength training program that stresses your muscles at least 2-3 times per week with a weight that will only allow 6-10 reps (women too!) for 2-3 sets.

o Use full body exercises such as squat presses, lunges with biceps curls, or dumbbell cleans; instead, of single muscle exercises like seated biceps curls. The more muscle you involve, the more calories you burn.

Yuri Elkaim is one of the world's leading fitness, nutrition, and weight loss experts. You can download his report "How to Get Fit and Lose Weight Fast" and enjoy one of his world famous iPod workouts absolutely FREE by visiting http://www.myFitterU.com today!

Article Source: http://EzineArticles.com/?expert=Yuri_Elkaim
http://EzineArticles.com/?How-to-Achieve-Life-Long-Weight-Loss&id=2172779


Weight Loss Exercises For Women

Weight Loss Exercises For Women

Weight Loss Exercises For Women
By Yuri Elkaim

Of the two sexes - men and women - women definitely got the short end of the stick when it comes to losing weight. Women lose weight at a slower rate than men because they have slower metabolisms and tend to store more fat. I know, I know, this is unfair; a man can wolf down hotwings during a game and then play a pickup game of b-ball and be fine, but a woman eats a bagel with extra cream cheese and no matter what she does, she swells.

I exaggerate a bit, but really, women tend to become far more frustrated with losing weight than men. That is because losing weight is harder for females. Fortunately for the fairer sex, there are weight loss exercises for women that really work and can help any lady shed some unwanted weight.

Exercise #1: Jogging

Your average, everyday woman doesn't have time to run 5-6 miles a day. Luckily, that isn't really required for losing weight. The best way to shed pounds is to be active as much as possible, and that means jogging. Jogging is a less-intense, lower-impact form of running that can be done three times a week, for 30 minutes at a time - and still give results.
For those new moms out there, jogging behind a stroller is just as good (and even better, I say).

Exercise #2: Spinning

I know many think of pilates as a fad exercise. Really, though, pilates is a good way to get active and boost your metabolic and cardiovascular performance. This is basically cycling without going anywhere. There are spinning classes that offer motivation and discipline, in addition to the social connection that many women miss with exercising (and that many men do not seem to miss at all).

Exercise #3: Weight Training

This is more a type of exercise than an exercise, per se, but it is still important. Did you know that muscle requires more energy per day for its own maintenance and performance than fat? That seems pretty sensical, right? Well, it also means that building muscle can help you lose weight, and not just make you stronger. Of course, few women want to bulk up, but fortunately, just about every woman can add a bit of muscle, look better, lose weight faster, and still not look like they spend their time eating raw beef and living in the gym.

Exercise #4: Kickboxing

Usually it's men who are in movies blowing stuff up and punching out villains. But women can get in on this too (well, minus the blowing stuff up part). Kickboxing is a terrific way to increase your cardiovascular health because it stimulates your aerobic capacity as well as tones your muscles. Plus, it's fun - and for women, can be incredibly empowering.

I recommend signing up for a class and taking a friend or two along for the trip. Just don't beat them up.

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Try his acclaimed Fitter U Fitness fat burning workouts for free by visiting http://www.fitterufitness.com today!

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Tips For Tighter Thighs

Tips For Tighter Thighs

Tips For Tighter Thighs
By Kya Victoria Grace

Tighter thighs are so nice to have. They are also the toughest to achieve. Whenever we set out to do squats and curls, we know how much pain we endure after the workouts, rather than when we do the workouts. The tension that the muscles undergo has late effects and makes us wince whenever we climb steps or even if we stoop down to pick that pencil that we just dropped.

All these are primarily due to improper and bad implementation of the prescribed exercises. When we set out to do it all by ourselves, we indulge in self-training which in a way is a bit egoistic given the fact that we actually know simply a fraction of a percentage of body-building techniques. Hence, the ignorance leads to bad postures and improper execution of the workouts. Here is where hiring a personal trainer or enrolling to boot camps helps.

Some primary knowledge of the human anatomy and the muscle structure goes a long way in helping us build the right kind of muscles. Having a personal trainer is very much recommended for attaining tighter thighs, since the exercises needed are a slightly more intense and methodical. Consistent appraisal and monitoring would help you get in the groove of doing these flawlessly.

While most boot camps employ military techniques, procedures and drills, you may find them a bit strenuous to start with. So it may be better to choose running and walking in the beginning so that your stamina can reach the stage where it can survive a little intense training. We must know that in order to achieve this, simple jogging and aerobics do not help. A bit of weight training must be incorporated.

Eating right is very important too. While eating the right food helps you keep a tab on the calorific value of your food, it also helps you consume the right quantity of proteins and fibers. Then again slowing down the intensity of aerobics and jogging should help. The slowing down of the intensity and speed puts more stress on the muscles and hence the tension helps burn the fat that resides in between muscles.

Too much of weight training and intense workouts do not help your drive to achieve tighter thighs since they simply add up the volume of muscles and they look bulky on the thighs. To have those smooth curvy, yet tight and toned look for your thighs, boot camps (especially the ones that exclusively concentrate on leaner body-building) may be the best prescription. They concentrate on the inner muscles of the thighs and also help you deal with post workout trauma attacks like cramps etc. Their professionalism helps a lot.

By giving more time to the exercises like squats, lunges and curls you ensure the wholesome treatment to the thigh muscles. When I say time, it's not just the sets or reps: it primarily concerns the timing and holding of the transitions in those exercises. Also one cannot do without rest; hence it's advisable to punch in 15 seconds of rest between every subsequent set of exercise.

Kya Grace is a Sydney personal trainer. If you would like to book a Centennial Park Boot Camp, then visit Sydney Bootcamps.

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