Daily Workout Schedules: The Sure Way to Weight Loss

Another reason is that, contrary to common perception, daily exercise is much easier to work into a busy schedule. This is because a daily exercise routine demands a shorter time than one that calls for only two or three days of exercise a week. As a result, the body is less strained after a workout and in fact more energized throughout the day, ensuring you get ever. In fact, any daily exercise buff will tell you that the rush and feeling of wellbeing a daily exercise routine gives eventually becomes so addictive, your day won’t be complete without it. In short, daily workout schedules make you want to put in–not put off–those exercise hours.

Whether you are looking to lose weight, bulk up, or just keep your current physique or state of health, this will affect your workout routines schedules considerably and–needless to say–the type of exercises you will be required to do. Daily workout schedules tailored to weight loss will require you to engage in strength training and cardio.

When strength-training, try to work out each muscle group per routine, which means a minimum of 8 exercises. This includes presses, curls, crunches, lunges, and so on. It would help to consult weightlifting workout charts for guidance; however, this does not mean you have to be at the gym to do strength training. There are ways to workout at home without buying expensive equipment. Heavy books and canned products, for instance, can be just as effective for strength training. In terms of time, three times a week is ideal for strength training, allowing for at least two days of rest in between workouts to allow the muscles to recuperate and build.

Cardio, the calorie-burner, naturally requires a great amount of time for those wanting to lose weight. Jogging, running, walking, and biking are just some of the things you can do for cardio. It is advisable that you do cardio for 30 minutes on those days not devoted to strength-training, or at least three times a week.

Regardless of the type of daily workout schedules you choose, it is very important that you optimize it to your fitness goals. Whether or not you are looking to lose weight, bulk up, or just keep your current physique and state of health, the important thing is to stick to the schedule you have set out for yourself.

 by Jeff Anderson

http://www.MuscleNerdFitness.com

Are All Fitness Centers Created Equal?

How to choose one that’s right for you

Although I’ve worked in fitness centers for over 30 years, in reality, you don’t have to spend a lot of money on expensive health club or fitness center memberships, or the latest fitness center memberships, or the latest fitness equipment, to increase your level of physical fitness.

 On the other hand, many people find it difficult to concentrate; say at home, when there are many other distractions.  Also, people sometimes find that making a financial commitment increases their chances of following thru long-term.

Fitness centers are designed, built, and equipped to appeal to a broad range of individuals.  After all, member ship sales pay the bills.

However, not all centers operate in the same manner.  Many require contracts that are legally binding, and require monthly payments, for the length of the contract.  There’s nothing inherently wrong with that scenario, in fact it’s very common.  The point is, if you’re going to sign on the dotted line, it’s important, that the health club you’ve chosen is right for you.

Location

People make all kinds of excuses not to work out, with proximity to home or work very high on the list.  Research has shown that most people won’t travel more than eight miles or eight minutes to work out.  Since an exercise an exercise program requires consistency, a convenient location is a must.

Hours of Operation

If you prefer to exercise at a particular time of day, remember to look closely at the day and hours of operation.   Also, visit the club prior to joining at the time of day you’re most likely to attend.  Is it crowded then? 

Equipment and Amenities

With your personal fitness goals in mind, shop around and compare equipment, locker rooms, classes, etc.  How about a swimming pool, Jacuzzi, steam or sauna?  Are these in good working order?  Have you any interests there?

There should be a wide array of both cardiovascular and strength equipment, as you’ll want to have the opportunity to change your routine periodically, and use different pieces of equipment. That will help keep you interested and motivated.

Cost

Shopping around allows you to compare what you’re getting, to what you’re paying.  Newer clubs with newer equipment, a wide variety of amenities, will probably cost more per month, but you never know, so look around.  I like clubs that charge an all-inclusive monthly fee, that allows you use of the entire facility.  Usually the only additional charge would be for the personal training or massages, which is true everywhere.

 

Personnel

How were you treated as you looked around?  Did the employees seem attentive to members, helpful and friendly?  If you want to learn a new machine or piece of equipment, is someone available to demonstrate?  You shouldn’t feel uncomfortable asking for assistance in your own club.

While we’re on the topic of fitness center’s employees, pay special attention to the exercise specialists education, experience, and professional certification.  Knowing why to do a particular exercise is just as important as how to perform it.  Also, are they C.P.R. certified, and is an Automatic Defibrillator available, in case of emergency?

Membership

Certain fitness centers attract a specific kind of member.  Bodybuilders are attracted by lots of free weights, as their main purpose in building large muscles.  On the other hand, senior citizens are much more comfortable with selectorized machines, and a good choice of cardiovascular equipment.  These clubs will have a totally different feel, as the business adapts to the majority of its members, and the fitness center takes on a personality of its own.  Make sure which center you’re most comfortable in, before joining.

Cleanliness

There is a wide variation among fitness centers, as far as cleanliness is concerned.  My experience has shown that hospital-based fitness facilities are generally the cleanest, which makes sense.  Again, you want to be somewhere, that you’re comfortable and safe, and where the owners take pride in their fitness center.

Again, all health/fitness centers are not created equal.  Find the one that fits your wants and needs, attend consistently and look and feel better, as you build on your personal fitness program.

Gregory Camp

www.fitnessishealth.com

Lose that Fat, Lose that Weight, Now!

Lose that Fat, Lose that Weight, Now!

Has your weight gotten to the ridiculous point?  Are you left huffing and puffing every time you do anything physical because of the extra fat you carry around?  Are you fearful of a heart attack every time you have sex?

 

If you answered yes to any of those questions, it’s probably time you lost some weight.  The problem is that if you’re anything like me, you have a lot of trouble with willpower.  The willpower problem gets worse the longer each diet and exercise program lasts.

 

What if you could strip off 20 pounds in just 30 days?

What if you could lose 40 pounds in just 60 days?  It’s absolutely possible.  I know. I’ve done it more than once, but the last time I did it, I also learned to keep it off.

Now, I’ll never be fat again.

 

Here’s the big question.  Would you really like to lose 40 pounds in the next 60 days and keep it off for the rest of your life?

 

Of course you would, who wouldn’t?

 

To be able to lose weight this quickly, you might be tempted to use diet pills, surgery, or a very low-carbohydrate diet which changes your body chemistry.  I don’t recommend any of those things.  You and your body are responsible for putting all that fat on you.  Take the responsibility for getting it off.

 

Do you know how you gained that weight?  I do.  Over a long period of time, you took in more calories than your body burned.  It may have only been 50 excess calories a day, but over a long span of time those calories turned into pounds of fat.

 

A pound of fat is equivalent to approximately 3,500 calories.  If you took in 50 calories per day more than you burned, in 70 days you gained a pound. In 350 days you gained 5 pounds.  In 5 years you gained 25 extra pounds.

 

A regular slice of white bread contains about 50 calories.

Just one extra slice of bread per day over a five-year period, and you gain 25 pounds. That sounds discouraging, but it’s not really. Why?

 

Because if just one extra slice of bread per day made you gain 25 pounds, then leaving off that bread means you won’t gain more weight.  Leaving off two slices of bread per day, means over the course of 5 years, you will lose that 25 pounds.

 

When I first started gaining weight in my early 30’s, I drank one or more regular soft drinks every day.  My first step to stop gaining weight was to change over to diet soft drinks.  Soft drinks sweetened with sugar generally contain over 130 calories per 12-ounce can. Drinking one per day in excess of what your body is burning, translates into gaining more than a pound per month or 12 pounds per year.

 

The key to all weight loss that doesn’t involve surgery or changing your body chemistry is increasing your daily activity and decreasing your caloric intake.  That sounds simple enough.

 

The question then becomes, “How quickly do you want to lose weight?”

 

The fewer calories you take in and the more calories you burn each day, the faster you will lose weight.

 

A typical female who is fairly inactive normally burns about 1,800 calories per day.  A male with similar activity burns about 2,200 calories per day.

 

If you set your calorie intake at 200 calories below the numbers above, and you do extra activities that burn 300 calories per day, you will lose 500 net calories per day, 3,500 per week, and you will lose approximately one pound per week.

 

If you want to lose weight much more quickly, you can lower your caloric intake further and increase your activity. I don’t recommend going below a caloric intake of 1,000-1,500 calories per day.  That can cause problems.

 

You can, however, increase your activity level gradually until you have a net calorie loss of up to 1,500-2,000 per day.  When you do, you will lose about one-half pound per day.  That’s around 15 pounds per month.  Now that’s losing weight.

 

You can do even better, but you have to learn to turn your body into a furnace that burns far more calories than you eat. When you get your metabolism rate up high enough, you will probably be amazed at just how much weight you can lose and how quickly that fat will melt away.

 

Don Peek

http://www.ebookinnercircle.com

 

3 Six Pack Ab Myths and Lies Finally Revealed Word

3 Six Pack Ab Myths and Lies Finally Revealed Have you ever wondered why it’s so hard for most people to get six pack abs? You see all these commercials on TV for ab gadgets that promise you six pack abs very quickly.

They’re all B.S. There is a very slim chance that any of the models demonstrating those ab workouts ever got their body by using those products.

 

So let’s reveal some myths that are commonly associated with getting six pack abs and ab workouts.

 

Myth: Doing only crunches and sit ups and other various ab workouts will get you ripped abs. Truth: This is just not true. It takes a full body workout, not just ab workouts, to burn enough fat to reveal your abs. It’s possible to have rock hard abs that are just covered in fat.

 

Myth: It doesn’t matter what you eat as long as you exercise enough. Truth: This is completely wrong. There are certain foods that will actually deposit more fat around your waist line, such as beer. Healthy eating habits are KEY to getting six pack abs. The good news is you can still eat good tasting foods that are healthy at the same time.

 

Myth: You can burn enough fat by just doing cardio exercises like jogging and running. Truth: Doing cardio exercises may be effective for short term fat loss but eventually you will hit a plateau where the workouts become ineffective. It’s important to combine cardio exercises with full body workouts and ab workouts plus healthy eating habits.

 

Getting six pack abs is not as hard as you think. Here are some basic steps to get you well on your way.

 

1. Modify your eating habits to start eating healthier.

Ditch the junk food. Stay away from fast food and anything that is deep fried.

 

2. Start working out. It’s important to work your whole body, while throwing in some ab workouts to further strengthen your abs. Do NOT focus on just the ab workouts as this won’t burn enough fat from your body.

 

3. Develop a plan and stick to it. Pick the days that you’re going to workout, and then write out a plan of what you’re going to do. Be as detailed as possible for best results. Put your plan somewhere where you will see it often. Hold yourself accountable!

 

To sum it up, just remember to combine full body workouts, ab workouts, healthy eating while also developing your routine and then sticking to it!

 

Brandon Ryan

http://www.wehelpyouwith.com

 

 

 

What You Need to Know About Acne Skin Care Part I

What You Need to Know About Acne Skin Care Part I Adult acne starts with an understanding of how a pimple forms.  Cleansing skin care can only work by understanding the cycle.

 

How does a Pimple Form?  Clogged pores, oil, and bacteria are three of the main causes of acne and according to leading dermatologists, the more points you can intervene at during the acne cycle, the better results you’ll get.

 

Step 1 - The pore, which is also the opening of the hair follicle, becomes clogged with dead skin cells, dirt, and oil.

 

Step 2 - Acne bacteria feed off the oil in the clogged pore and literally attract white blood cells to the area.

 

Step 3 - Your body then responds with inflammation that causes the redness, swelling, and pain associated with the pimple.

 

Do you ever wonder why some of us only get blackheads while others get full-blown breakouts?  Genetics, hormones, environmental factors, and immunity all play a role in the development of acne.  The inflammation response that causes a pimple is really our bodies’ immune response to foreign material (sebum) which penetrates into the dermis.  The greater the immune response, the more severe the acne becomes.

 

Adult acne takes the form of one of five types, which each require their own unique cleansing skin care regimen that are uniquely tailored to their adult acne type.

 

1. Blackheads and whiteheads are both types of comedones, which is another term used to describe a clogged pore.

These are most common in what’s call the T-Zone, which is comprise of the forehead, nose, and chin.

 

2. A pustule is a lesion that contains a mixture of white blood cells, dead skin cells, and bacteria, otherwise known as pus.

 

3. Papules are another type of blemish but these are solid raised bumps - not squeezable.  Papules lend a rough feel to the skin and are caused by a local reaction to the acne bacteria that causes acne.  These are most common on the cheeks and along the jaw line.

 

4. Like a papules, a nodule is a solid lesion.  A nodule is characterized like inflammation and this type of blemish extends into deeper layers of the skin that usually cause pain and scarring.

 

5. Cysts occur deep in the skin and contain pus.  They are larger than pustules and are usually severely inflamed.

They may be very painful and often result in scarring.

 

In this series on cleansing skin care, we are discussing adult acne and specific acne skin care.

 

John Russell

http://www.hormones-beauty-health.com

 

The Ancient Greek Long Jump: The Perfect Exercise For the Perfect Physique

The ancient Greek long jump: The perfect exercise for the perfect physique Have you ever seen a statue of a classical Greek athlete?

If you’re wondering how they managed to get such perfect physiques without trendy gym equipment and fad diets, I might just have the answer for you.

 

One of the secrets to their perfectly proportioned, lean, muscular bodies might be the long jump exercise.

 

The ancient Greek long jump is an exercise I started using after studying the ancient Olympic Games and other athletic events. Although the exercise is virtually extinct these days, there are still clues in the form of paintings and drawings on ancient vases.

 

It’s clear from these relics that the ancient Greek long jump was very different from the modern event. Originally, the athlete took no run up before the jump. Instead, he started from standing and then swung the arms back and down while dropping to a crouched position. He then launched forwards, swinging his arms up and forward as he jumped.

 

Weights called halteres were held in each hand to assist with propulsion. Unlike today’s version, the ancient Greek long jump didn’t consist of a single jump. The idea was to perform several jumps, such that the landing from one jump immediately became the take-off for the next.

 

Even though this exercise has been long forgotten, I believe it’s still incredibly worthwhile. Instead of stone halteres, today one can use modern dumbbells. A few sets of six to eight jumps using heavy weights will develop explosive power and give an overall body workout.

 

It can also be done with lighter weights in the hands to give a great cardio workout. I found that alternating between 30 seconds of Greek long jumps and 30 seconds of recovery is a demanding, but excellent, form of High Intensity Interval Training (HITT).

 

And of course, doing some long jumps with no weights, just with clenched fists, is a great way to get the blood flowing and warm the body up before heavier exercise.

 

Of course, as with any type of training, you need to be sensible here. Don’t be reckless and start by using weights that are far too heavy. Start small and practice using good form before building up to more demanding workouts. Make sure you’re wearing appropriate footwear and that you’re not on a dangerous surface. This exercise isn’t suitable for everyone, so consult your doctor if there’s any doubt.

 

But if you do start to incorporate the Greek long jump into your training, it won’t be very long before you see a jump in your physique too. In fact, you could say this exercise truly was one giant leap for mankind!

 

Nick Hallale

http://www.apollo-program.com

 

 

 

Acai Berry Benefits and Side Effects

Acai berry benefits and side effects

The acai berry has long been a staple of the diets of native Amazonians and has provided them with important nutrients and vitamins and has also given them strength and energy.  It provides many benefits to all the people that have begun using it and it can be used as an aid for many different health problems and concerns.  Here is some information on the benefits and side effects of acai berry and supplements that contain it.

 

One of the most important benefits to many people is that acai berries and supplements that contain it give you more energy.  It has many vitamins and minerals that help promote good health and allow the body to function better.

The same qualities of the acai berry that help improve energy also help improve stamina and allow you to feel good for a longer period of time.  It also contains many antioxidants that help control the degradation of body cells and help you to feel better for longer.

 

Acai also improves skin conditions and will clear up skin problems because it allows the body to regenerate faster and more efficiently.

 

It can also help alleviate the pains and stresses of diabetes because of the healthy fatty acids it contains.

It has omega 3 and omega 6 fatty acids.  These help regulate blood cholesterol contents and reduce the amount of bad cholesterol while increasing the good amounts. Acai berries also help regulate blood sugars and contents to help keep them at more stable levels which also helps diabetics.

 

Because of the fatty acids that are in acai, it can also help reduce the risk of symptoms associated with heart disease and can even prevent some of the problems it brings.

 

Acai also helps fight chronic diseases such as cancer because it reduces the amount of free radicals in the body and helps cells regenerate faster and more efficiently.

 

Another great benefit of the acai berry is that it cleanses the body of toxins and helps the digestive system work better too.  It helps to rid the body of toxins and also cleanses the circulatory system which can also result in a stronger immune system which will lead to less sickness and a general better feeling all the time.

 

There really are no side effects that have been reported about the acai berry and all the studies that have been undertaken to find them have concluded that it is perfectly healthy to take acai supplements or to eat the berries every day for any length of time.

 

One problem that may occur with a fruit or supplement so rich in vitamins and minerals is toxicity.  Most vitamins and other nutrients have very high upper intake level limits and the body can cope quite well with too mucho of it by simple not absorbing the nutrient.  But some vitamins and minerals can be toxic if taken in amounts too high.

The acai berry also has an appealing flavor to many people, like a blueberry with a hint of chocolate flavor, so it could be a concern for some.  There is one disadvantage that isn’t a side effect but stems from the properties of the berry itself.  The acai berry only is fresh for about

24 hours after it has been harvested from the tree and this is a problem if you want acai but don’t happen to live in Brazil or another country with access to the Amazon jungle.

 This problem has been solved by making the berries into juice or freeze drying them into a powder that can then be used in a supplement like a pill or capsule.

 

 

 

Eric Glenn

http://www.ericglenn.com

 

Fight Father Time With Strength Training

Are we settling for less than we should with our health? For the vast majority of us health is quite literally defined as the “absence of disease”. If we get to the fifth or sixth decade of life without a major disease or illness should we relax and consider ourselves fortunate “so far so good” we might say with a sense of relief. But what else could there be? Something you may not have considered is our level of strength throughout our life.

Being strong and fit means being able to do the things that you want and need to do every single day. Your level of strength is the foundation of your life and equals your level of health. Being strong enables you to do more, and be more, which means more of everything - more vitality, more energy and more out of your life. It will take you beyond the goal of simply “not being sick”.

Although Father Time takes its toll on a body, we don’t have to sit back and let the effects of aging take place without a fight. It is important that our health span is equal to our life span. Wellness living requires taking personal responsibility for our health and implementing positive programs to improve health and quality of life, and achieve total wellbeing.

This approach to life-long health begins with healthy actions to prevent and manage the many health conditions that can affect you. The normal process of aging if left undirected results in a reduction of muscle mass, bone density, and a reduced ability to perform life’s activities. If you stay sedentary, you will lose about 300 -500 grams of muscle issue every year. Decreased muscle tissue also means less heat and fat burning potential, fatigue problems, immune weakness and a susceptibility to injury.

An exercise program that includes at least 60% strength training exercise will help you hold the line against this loss retaining muscle strength and power as one grows older rather than losing it. Strength training is often referred to as the Fountain of Youth. When you become stronger your energy, stamina and vitality is boosted, you will feel better, healthier and have new found self confidence and happiness.

You will even notice that you look trimmer, tighter, and firmer than you have for years. If you are carrying excess baggage from years of good cooking and not enough exercise, you will see this excess body fat vanish.

With a basic strength training program, exercises done in less than an hour a day, twice or three times a week, can turn back the clock. If you are not involved in a strength training program now go along to your local gym or fitness center and get started. In a few short weeks you will feel better, have more energy, be stronger, and healthier.

Strength training is a risk free anti-depressant, guaranteed to lift the spirits and put a smile on your face as you watch your strength and muscle tone grow and your flabby, weak body become firm and trim.

We can control our present and future health in lots of ways, but using a proper exercise program will rejuvenate virtually every organ in your body, adding energy to your days and years to your life.

By: Gen Wright

Strength Training Helps Combat Lifestyle Diseases

Heart disease and cancer are the primary cause of death in older people. These diseases along with others such as diabetes, degenerative diseases and joint problems are sometimes called “lifestyle diseases”. This is because how we choose to live increases our risk of contracting them and therefore affects our health. These diseases are becoming more widespread as countries become more industrialized and are different from other diseases because they are potentially preventable.

The signs of aging, declining energy, gray hair, wrinkles and poor eyesight are changes that come on gradually but noticeably. The most profound change however creeps up on most of us in stealth like fashion totally unnoticed. It is the slow, progressive and unrelenting loss of muscle tissue, called sarcopenia (which means vanishing flesh).

From at around age 30 this loss of muscle tissue amounts to 300-500 grams per year accelerating as one gets older. Although sarcopenia is not an actual disease, it sets the stage and is the backdrop against which most other diseases are played out. The loss of muscular strength is associated with a downward spiral of declining health and physical function.

Sarcopenia is both a fundamental cause and a contributor to disability and disease progression. The severity of this loss of muscle tissue is determined by how we take care of ourselves in the years and decades before we get old.

Inactivity and a sedentary lifestyle is more of a sinister enemy that we realize. Many people just sit around, endless hours of watching TV, work at jobs that require them to spend long hours sitting at a desk so they engage in virtually no physical movement at all on a daily basis. As a result, chronic diseases like heart disease, cancer, diabetes and other life threatening diseases are being diagnosed - all related to lack of regular physical activity and premature death.

The human body was designed to be used and vigorous activity is critical for its health. In fact, the more you do the stronger and healthier your body gets. Activity gets everything moving, the blood, the oxygen, the nutrients delivered to the cells which need them to carry on the process of life. Movement is the root of health and without enough of it we head towards ill health and disease.

The risk of contracting these diseases can be lowered with changes in lifestyle, changes in diet and activity levels as we get older to help escape the spiral of inactivity. A proper exercise program that includes strength training exercise can prevent and even reverse muscle tissue loss throughout ones life. By subjecting our muscles and bones to adequate loads they will keep their strength and help protect us from killer “lifestyle diseases”.

Strength training is the fastest way to improve muscle strength and endurance which allows a person to perform everyday tasks with less effort. Simply forcing the muscles to work on a regular basis significantly improves their capacity to work as well as someone 20 years younger and will bring life back into your body and keep it there.

Physical activity keeps us vibrant, youthful and alive and ensures we are strong enough to live our lives to the fullest. Everyone needs to make adjustments throughout their lives to ensure they give priority to an exercise program as a protective measure to lower risk of disease. An added bonus is many other benefits including greatly improved functional capacity, a more independent lifestyle and a higher quality of life.

By: Gen Wright

Losing Weight in a Healthy Way

There are a number of ways that one can lose weight, but when you are undertaking a weight loss regime it’s very important to ensure that you do it in a healthy way. In this article we’ll explore a few tips that you can use to ensure you aren’t doing more harm than good to your body when you’re working to lose weight.
First of all, it’s critical to ensure that you have some sort of goal for your weight loss and that the goal is realistic. Going in to a hasty weight loss or diet plan without having a smart goal of how many inches, pounds or percent body fat you want to lose in a certain amount of time is detrimental to your success.
Sit down with a personal trainer or another person that is skilled and knows a lot about exercise to find out which exercises you should be doing. If you’re very overweight, you’re not going to be running miles on end every day and if you do, you’re in for some serious pain. A trainer will help you make a plan of attack so that you don’t overdo your exercise, causing demotivation and possibly injury.
Consult a doctor, nutritionist, or perhaps a naturopath to determine what foods you should be eating when you are undertaking a weight loss plan. Eating the proper foods when you’re trying to lose weight is obviously one of the most critical steps. The person you consult about your diet with will be able to help you plan out your calorie intake needed, and also what kind of foods and supplements you should be taking to round out your nutritional needs.
There you have it! A couple of very easy tips for you to follow to make sure that you are getting the most out of your attempt to lose weight. Now get out that pen and paper, write down a weight loss goal and when you’re going to hit that goal by, and commit yourself to it. Sign your name and make sure you plan a nice reward for yourself when you get there. Good luck!

By: Marnie Jackman

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