How to Pick the Best Equipment For Home Gym Exercise

Firstly, you need to know what the equipment for home gym fitness is. On the whole, equipment for home gym fitness is some equipment piece that you can purchase which will assist you to get your body in great shape. And, this can include no matter which from equipments that work on every area of your body, all the way to bikes and treadmills for running and walking, to weights that lit the tone of your body. All of these pieces of equipment for home gym fitness does the different things, so it's important that you learn some of the facts on how to select the equipment for home gym fitness for your own.

What do you want to do?

The initial thing you should think regarding when you're choosing equipment for home gym fitness is what you would like to do with it. You should be able to concentrate on what you are able to do with the gym equipment and your body parts that the equipment can work on.

Therefore the very first step in selecting the equipment for home gym fitness is to make a decision what body areas that you want to focus on. If you have to, consult your doctor to make a decision what your body problem parts are, and make a decision on a workout plan that would fit your wants and needs and assist you to get your body in great shape. After that you can start to purchase the equipment for home gym fitness.

How frequently are you going to make use of it?

The other issue that you must think when it talking about the equipment for home gym fitness is how frequently you're going to use of the Garage equipment. You may not want to pay out a lot of cash on something if you're only going to make use of it every now and then. However, if you really plan on exercising daily, you may be better off spending in the more pricey pieces that can really get your body in shape and get you moving.

You can also find more info on Garage equipment Garageplansbasic.com is a comprehensive resource which provide information about garage.




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The Fastest Way to Lose Weight - Get Rid of Your Belly in 12 Days Or Less

Here's the fastest way to lose weight using exercise. You can expect to get rid of your belly in 12 days or less. Don't make this complicated. It's easy. Just do it and be happy with the results.

Fastest Way to Lose Weight...

Incline walking!

Incline walking is probably the fastest way you're going to lose weight. Now, I know you probably have walked before, perhaps a lot, and didn't get much if any weight loss results.

Well, that's because you were walking on a flat ground or didn't incline a treadmill.

But the simple act of inclining a treadmill to either 10 degrees or 15 degrees makes a huge difference. Then all you need to do is walk on it for 15 minutes. Although, I'd rather you walk on it for 20 minutes to help speed up weight loss.

So why the difference between walking and incline walking?

The major difference is that incline walking forces you to suck in more oxygen. This happens because of a big oxygen deficit that this type of walking creates.

Basically, the more heavy you are breathing, the better it is for losing weight fast.

Walking on a flat surface does have it's place for good health and weight loss, but it's more for maintaining weight loss than it is for creating weight loss.

One tip to make incline walking even better. Sprinkle in a few fast runs. A 10 second dash as fast as you can. Then go back to walking. The 10 second run creates more of an "Afterburn" effect where your body will burn fat at a higher rate for up to 18 hours after the workout.

So there you go, the fastest way to lose weight is to walk on an incline and sprinkle in a few runs.

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Get Active and Reduce Risk of an Early Death by 50 Percent

Simple fact - if you are over 30 and don't exercise, you cannot possibly have a high quality of life and in fact are risking an early death. In your youth, exercise is largely about appearance and performance. Disease. illness and dysfunction are simply too remote to fuel your desire to become and stay active.

But, as you move into your 30s, 40s and beyond, suddenly there is a realization that your body is not indestructible anymore and is starting to show signs of wear and tear. Life's grind begins to impact you in ways not experienced earlier in life and the snow balling effect can range from mildly intrusive to massively disruptive.

Increased responsibilities in life, coupled with longer workdays often lead to higher levels of chronic stress. And, tighter schedules lead many to abandon an exercise program as something that just takes up too much time. So, it takes a back seat to building a career and taking care of a family. The problem is though, when you de-prioritize exercise with increasing age, the negative impact reaches further and far beyond what you ever imagined.

Indeed, inactivity can stifle and endanger nearly every part of your life...

Inactivity weakens your immune system - Lack of exercise slows down cleansing the body of toxins and waste products weakening the immune system.

An increase in blood flow associated with proper exercise helps to circulate antibodies along with white blood cells necessary to fight infection. This provides our bodies with an early warning system to ward off potentially damaging germs and viruses. A healthy immune system helps the body fight diseases such as cancer.

Inactivity slows your metabolism. After age 30, we begin to literally lose lean muscle tissue from our body at an alarming rate. And, since muscle is metabolically active tissue (it burns the most calories), every pound of muscle lost lowers your metabolism and increases the likelihood of becoming overweight or obese. Exercise, more specifically, strength training is the only way to stop this happening. Rebuilding and maintaining lost muscle tissue reactivates your metabolic rate (the rate your body burns fuel).

Inactivity increases the risk of heart-attack. A sedentary lifestyle is now considered as dangerous a risk for developing heart disease as smoking. Even people who have had a heart attack can increase their chances of survival if they change their habits to include a proper exercise program.

We are more concerned these days with living a long and healthy life, rather than just living longer. If you do not exercise regularly, or have an inactive lifestyle, you are increasing your risk of many life threatening preventable diseases and the more likely you are to die younger.

While, inactivity leads to a downward spiral and a slow decline in your ability to fully live life, proper exercise that includes strength training exercise can profoundly enhance your life, lifestyle and even performance at work. You can also earn yourself a 50% reduction in the risk of an early death. Sounds like a pretty good deal don't you think?

Carolyn Hansen has worked in the Fitness Industry for over 30 years. Currently the co-owner of 2 Fitness Centres in Northland New Zealand. A National Champion Bodybuilder with over 25 years competition experience. Enjoys writing health and fitness articles for local newspapers and magazines. If you want a second chance to right the wrongs you have committed against your body, you can be rejuvenated. You can regain vitality, muscular strength, endurance and a higher quality of life. Go to http://www.over50looking30.com for a FREE Report "I've Found the Fountain of Youth"- Let Me Show You Too!



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Exercise For Shoulders

Shoulders are important parts of our body that need to be exercised well. The shoulder supports the neck and provides the strength to the arms. The shoulder exercises are also to be carried out with all the safety precautions because these exercises can go terribly wrong if they are not done properly. An injury to the shoulder can be mean serious issue for many people.

Therefore all the precautions must be taken and the exercises must be performed according to the routine so that the exercises are safe and can be done effectively. The exercises can be performed with barbells or cables or dumbbell. Below listed are some of the common shoulder exercises.

Make sure that you warm up and do the shoulder rotation exercises before working out on the shoulder. This will help to avoid injuries to the shoulder and also make the shoulder exercises more effective. One of the common exercises if the barbell neck presses. In this exercise the barbell is caught with an overhand grip.

The barbell is lifted either from the rack or from the floor. The barbell is positioned behind the neck and moved in an up and down motion. This motion is repeated in the adequate number of steps. If you are not able to manage the barbell then you should ask for help or support from your gym trainer.

Make sure that you start with a lighter weight and then move on to a heavier weight. Barbell military press is another very effective exercise for the shoulder. In this exercise you have to be in the standing position. Lift the barbell to you chest with the over hand grip on the barbell. Make sure the barbell is not slipping from your hands.

Hold the barbell in a position that is slightly wider than your shoulder length. Move the barbell up and down motion and repeat this motion in sets. Make sure that you are not straining yourself and ask for support if you feel that you are not able to balance the barbell properly on your own. The cable front raise is another good exercise for the shoulder. In this exercise grip the cable and stand a few feet away from the pulley.

Adjust the weight to the required amount and then pull the cable by stretching your hands outwards to wards your shoulder level. Repeat this exercise in the sets that is required by you.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.




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America’s Top 5 Diet Supplements

If we were to eat a fully balanced diet on a daily basis, we would have no need of dietary supplements. Sadly, this has become almost impossible in this modern time, and even if it were possible, many people are ruled more by their personal tastes and preferences than by good dietary sense. At the same time, obesity has become a national epidemic, and weight loss is a concern for many Americans. This desire for weight loss has led to many people going on diets that severely limit their intake of needed nutrients and vitamins. The wide spread use of diet supplements address this problem, and the manufacture and sale of them has become a growth industry.

A new online site has produced a new list of all of the articles being written giving the most up to date information on diet supplements. It is called the International Bibliographic Information on Dietary Supplements site or the IBIDS. One of the features of the site is a list of the five top search subjects among dietary supplements. A recent look at this list yielded what could be considered the top five diet supplements in American at least in regards to the public’s interest in them.

It is not a surprise that the number one spot goes to a supplement that addresses weight loss. The top spot goes to a South African Plant called Hoodia that is actually an appetite suppressant rather than a fat burner. The number two position is held by Grape Seed Extract (gse). Grape seed extract strengthens and protects living tissue. It has found to be useful for promoting healing of wounds.

Calcium is in third place. This is a better known product that strengthens bones and teeth. Although it is available in many normal food substances, most of them are not in the junk food category and supplementation is needed. Fourth place goes to another well known substance, vitamiin C. Vitamin C was one of the first dietary supplements when oranges and other Vitamin C rich fruits were used on British ships to combat scurvy. Vitamin C has the distinction of being one of the least toxic substances known to medicine, so overdoing its intake is not a big concern.

The final place goes to Acidophilus which replaces the natural and helpful bacteria that flourishes in the human digestive tract. The introduction of pasteurization and the mania to keep bacteria out of our food has caused some problems because a certain amount of bacteria has been necessary to our body, and we are killing the good ones along with the bad.
This list represents a current top five, and it will most likely change frequently. Diet supplements accomplish a good and necessary purpose, but they are also susceptible to being the fad of the month.



Natalie Aranda writes about diet and fitness. It is not a surprise that the number one spot goes to diet supplements that address weight loss. The top spot goes to a South African Plant called Hoodia that is actually an appetite suppressant rather than fat burners. The number two position is held by grape seed extract (gse). Grape seed extract strengthens and protects living tissue. It has found to be useful for promoting healing of wounds.

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Best Bodybuilding Supplements for Teens

In every competition, the main objective of each athlete is to win. For them winning is almost everything, that is why they take huge dosages of various nutritional supplements just to take advantages over their rivalries. One of the most popular bodybuilding supplements used by athletes including teens and adults is the creatine supplement. Creatine is taken to optimize the power or strength and improve the performance of every sport minded individuals.

Doctors are still conducting a thorough study about the benefits and health risks of taking creatine supplement, since they are still unspecified until now. They’re not even aware of its side effects duration, especially on the physical aspects that are still under the process of growing. Condition like this, hinders teens and young adults under 18 years old including pregnant women to take creatine supplements. Further, people who are suffering kidney troubles should be prohibited from taking this supplement and it is important to seek first some professional advice before jumping into final decision.

Creatine supplements are easy to get because it is used popularly. It comes in wide arrays of product brands and is accessible over the counter, in any drug stores, department stores and you can even order it online. The use of this supplement is expected to increase every year because of the increasing population of various users. Most of them are male, although there are also some women who are on the edge of using this. In the case of power sports such as wrestling, hockey and football, creatine supplement also top as the best. Aside from teens that are on the “hot” of indulging themselves in any sports activities, creatine is also taken as the best body building supplements.

In other words, starting from amateur up to professional, from high school going up to college, and in all degrees of performance, the use of creatine supplements is found. Almost 44 percent of young athletes aging from 6-12 admitted that they are taking creatine.

Creatine is the origin of energy for the contraction of the muscles that is why it is highly recommended as bodybuilding supplements. Our own body can also produce creatine in our pancreas, liver and kidneys. You can also obtain higher creatine substance if you’re eating more fish and meat than taking vegetarian diets. Creatine is stored on our body most especially on the skeletal muscles to be able to utilize it during the body movements or exercise. The remaining substances are distributed all throughout to your brain, heart and the rest of the tissues.

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Caitlina Fuller is a freelance writer. Starting from amateur up to professional, from high school going up to college, and in all degrees of performance, the use of creatine supplements is found. Almost 44 percent of young athletes aging from 6-12 admitted that they are taking creatine. Creatine is the origin of energy for the contraction of the muscles that is why it is highly recommended as bodybuilding supplements. Our own body can also produce creatine in our pancreas, liver and kidneys.

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Exercise programs and videos tend to come and go throughout the years. It is very rare when a new program lasts more than a year. Only a few will ever stand the test of time. One of those exercise programs that has had a long lasting impact though, is Buns of Steel.

Buns of Steel is a fantastic workout that has managed to help many women stay in shape for well over a decade. The Buns of Steel workout is a unique program that targets the legs and rear end.

The workout begins, of course with a nice warm-up but Tammy Webb uses an approach that was not common among exercise gurus of the late 1980’s and early 1990’s. She started with the aerobic portion of the routine.

Before Buns of Steel, most (if not all) exercise programs saved the aerobic activity for the end of the program.

Anyone who has combined targeted muscle workouts with aerobic activity will tell you that saving aerobics for last will leave you sloppy and tired. You will be more likely to lose form and "go through the motions" rather than maximizing your exercise routine.

I know that after many of my workouts with Jane Fonda, I felt as if my legs had turned to jell-o by the time that the aerobic part of the routine was partially completed. I didn’t use my full range of motion and I definitely did not reap the full benefits that an hour-long exercise routine should offer.

After working out with Jane Fonda, I decided that I wasn’t going to use the bulimic approach to exercise. Once I saw an advertisement for Buns of Steel, I knew that this was the program for me. It targeted my areas of concern while strengthening and toning all of the muscles of the body.

Tammy Webb is also a wonderful instructor who explains why squats are so very important. She illustrates that you are utilizing the biggest muscles in your body by doing squats and she explains how this benefits you while you are completing the Buns of Steel routine.

I learned that the best approach to any exercise program is to begins with a warm-up, go into your fat-burning cardio portion of the routine while you still have energy and save the isometric holds for the latter part of the Buns of Steel workout. This segues beautifully into my favorite part of any exercise workout; the cool-down.

Buns of Steel is not the only workout program I use. I have a collection of aerobic exercise tapes, Pilates DVDs and even Tae Bo but I do visit Tammy Web and Buns of Steel on regular occasions. I find the workout to be a good staple in my overall fitness regimen. If you want to achieve a more healthier you, then you can't go wrong with using Buns of Steel.




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Read more on Bodybuilding supplements. Check out for exercises and shoulder workouts.

Ab Exercise Machines and Equipment- Do they Really Help or Work?

It seems that every time you turn on the TV you see some kind of infomercial for a different ab exercise machine. They all tell you about the same things; you can have perfect abs in only 5 minutes a day, etc.

Of course, we sit there and think to ourselves how great that would be because let's face it, we all want those nice tight abs. I dare say that our abs are the biggest area of concern on our body. We look in the mirror and sometimes don't like what is looking back at us. So, is an ab exercise machine right for you?

If you've already got those perfect abs, then this article isn't for you. But, if you have been wanting better looking abs and don't want to do old fashioned sit-ups, then let's take a good look at some of the various ab exercise machines to see if they can really help.

First off, I will say this. Ab exercise machines can, and do, help you get your abs into better shape. There is no doubt about it. There are many reasons for this including:

Less chance of injury - Doing sit-ups is hard on your back and neck. It's very uncomfortable to say the least. An ab exercise machine makes things much more comfortable.

It's easy to do - An ab exercise machine is easy to use and you'll know your form is perfect every time. With old fashioned sit-ups, unless you're doing them perfectly, you won't get the full benefits. Who wants to go through the hard work of doing sit-ups and then not get the benefits?

It's convenient - Let's face it, making time to hit the gym is difficult at best. An ab exercise machine makes working out much easier and on your schedule.

Fast results - The ab exercise machines are designed to provide maximum results with less work. Instead of doing 15 minutes worth of sit-ups, you can get the same results with 5 minutes on an ab exercise machine. Which would you rather do?

Best Ab Exercise Machines

Here is a brief list of some of the best ab exercise machines on the market today. You can find these machines in every price range, from as low as $20 to upwards of $500.

The Torso Track - I've used the Torso Track in the past and it gave me excellent results. The fact that it adjusts for every level of user is a big plus. At a cost of around $40, this ab machine rates very well on any list.

The Ab Slide - Another extremely simple to use ab roller that doesn't use any space at all. At a cost of around $20, this ab exercise machine is the lowest cost model on the market today. A great choice for the beginner and anyone who is on a tight budget.

The Ab Lounge - At a cost of around $175 the Ab Lounge is a very comfortable ab exercise machine. I think you could use it to lay back and watch TV in! If you have had back pain in the past, this model would make a good choice as it is easy on the back.

The Yukon Ab Crunch Machine - Priced at $275, The Yukon ab exercise machine is at the upper end of the scale. But, it is well worth the money. You'll feel like you're at the health club with this fitness machine.

You'll get yourself some great looking abs in a short period of time with this beauty. It's perfect for those who have the extra income and where space is not an issue.

There are 4 models to help you get started, but there are probably 40 more out on the market. If you're looking to get serious about getting your abs in better shape, I would highly recommend getting yourself an ab exercise machine. You will notice a big difference after a couple of months when you go back and look into the mirror!





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Read more on pilates workouts. Check out for yoga and hatha yoga tips.

Elliptical Machines - Best Features To Look For In An Elliptical Trainer And Save Money Too!

Thinking about buying an elliptical machine or trainer? Before you start shopping, review our list of some of the best tips to help determine which elliptical trainer will work best for you and your current situation and how you can save money too.

Elliptical machines offer one of the best cardiovascular workouts. Whether you're a beginner or a seasoned athlete, the elliptical trainer works with whatever your exercise level to give you the best experience for your fitness level.

A very important part of a successful cardiovascular exercise routine depends on the comfort level you experience while you're using the machine. An elliptical machine works well because it has a smooth, flowing movement that encourages you as you go.

It's important to note that a key part of its rhythmic movement depends on the length of the stride. There are some models on the market that have a 14-inch stride. But you should always buy a trainer with a stride length of at least 21 inches for optimal use.

You want to look for a machine with an adjustable incline and with varying levels of resistance. The incline feature will give you more aerobic activity. And as you become more experienced you can challenge yourself to an even more optimum fitness level.

The machine should offer a range of incline and resistance levels so you have a wide array of workout programs available to choose from. So when you decide to change incline or resistance levels during your workout, the change should be smooth and non-jarring so you can change the inclines any time during the workout you like, while enjoying an optimum workout routine.

Another important factor is to check and see how noisy the machine is? It's important when you're buying a new piece of home exercise fitness equipment to find a model that is quiet enough for you. When you work out, you want it to have a quiet, shushing sound, so you can listen to your favorite music or television program at the same time.

Check for good safety features. Make sure there is a cooling fan and warm-up and cool-down programs so you can work your muscles both comfortably and effectively.

Look for a heart rate monitor. It can help you work out smarter, not harder. With the heart rate monitor, you can be sure you're reaching your best aerobic/heart rate goals.

Look for upper arm handles that move smoothly with your normal routine. And with the dual-action upper body handles, you can get a complete body workout each time.

An LCD front panel display can give you a reading and monitoring system that's easy-to-understand and read. You can read the time, speed, distance, calorie output, hand pulse and other options in a very easy format.

Check to see what the maximum user weight is for the machine. Compare to the weight of the users in your household to ensure that they can all use the machine.

Do you have enough available space for the machine? Measure the area you plan to use and note the specs on so you can use the full range of motion without hitting a wall or a piece of furniture. An average unit will be about 52"x 24"x 62".

Try to find a fairly maintenance-free elliptical machine with a warranty of at least one year for labor and one to three years for parts so you have the ultimate workout exercise program each and every year. Whether you buy a new, used or refurbished machine read the warranty or guarantee first!

Check Consumer Reports magazine and see if they have a current elliptical machine review with ratings. You can save money by checking out prices online and comparing them to the prices in your local fitness or big box stores. Many online dealers offer free shipping. If you find the brand and model you want you can try it out locally and then compare with the online prices.

Some of the used sporting goods stores and used sports consignment stores have slightly used or refurbished trainers at much lower prices; some will be in remarkably good condition because many people buy fitness equipment and don't use it. If you really want to save a lot of money look for close-out sales, steeply discounted sales, lesser known brands and possible wholesale connections.

Keep these tips in mind when you're shopping for this great piece of home fitness equipment. These elliptical machines can give you a great workout, but as with all major purchases, it pays to know what to look for before you invest. Armed with these tips you should be able to buy the best machine and save money too.

About The Author-- For information on saving money on elliptical machines and best buy shopping for elliptical trainers online and offline go to http://www.Best-Treadmill-Tips.com a nurse's website for elliptical trainer tips, advice and resources, including info on elliptical machine ratings and reviews

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What You Should Know about Hydroxycut

You can't miss the commercial and Internet ads for Hydroxycut claiming you can lose as much as 4.5 times more weight than with diet and exercise alone. Taking such a supplement is tempting because it makes weight loss seem easy. You can supposedly have more energy, control your appetite, boost your metabolism to burn more calories, control your blood sugar levels, and experience stronger workouts.

Sounds too good to be true, right? That's because it is. Even though Hydroxycut recommends a low-cal diet with a moderate amount of protein, the supplement is not safe as a weight loss supplement.

Hydroxycut contains Gymnema Sylvestre, an extract found in India that supports healthy blood sugar levels. If you have ever eaten a healthy diet consistently with protein at each meal, you would know exactly how this feels. It gives you a sense of relaxation and calmness. The urgency to fill up on food diminishes. The goal is the same for Hydroxycut supplements. Just take the supplement with water before meals to experience the sensation that you are full and content.

The active ingredient in Hydroxycut is Gymnema Sylvestre. Taken from the leaves and stem of plants to treat diabetes, this substance is also known for its ability to curb the craving for sweets, aid digestion and lower bad cholesterol. Each of these benefits, in turn, are said to help you lose weight.

The other ingredients listed for Hydroxycut:

- Chromium Picolate

- Garcinia Cambogia Extract

- Alpha Lipid Acid (ALA)

- L-Carnitine and Hydroxy Tea

These are harmless supplements commonly used to enhance weight loss.

The effectiveness of these ingredients as weight loss supplements are questionable and still require clinical evidence to prove how they can help obese consumers shed pounds.

The ideal weight loss plan that includes Hydroxycut lasts eight weeks and is paired with a healthy diet and exercise. As far as the dosage of Hydroxycut, it is important to stick to the recommended dosages to minimize side effects. More isn't always better.

The label suggests that during weeks one and two and seven and eight you take a lower dosage to adjust to and ease off of the fat burning effects of the supplement. Consumers have experienced nervousness and the jitters when they didn't adhere to the label's dosage recommendation. A caffeine-free version of Hydroxycut is also available.

Of course, you can't escape side effects if you use supplements to enhance your weight loss and Hydroxycut is no different.

Potential side effects include:

- increased blood pressure

- higher heart rateheadaches

- drowsiness

- nose bleeds

- restlessness

- blurry vision and acne

While mild compared to the harmful effects of other weight loss supplements and weight loss drugs, it is important to be aware of any possible drug interactions and to discuss the use of Hydroxycut with your doctor. Take control of your own health and learn everything you can about the supplement before including it in your weight loss plan.

About the Author

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Maintain Successful Weight Loss

Losing weight can be a challenging task, and when you have achieved your weight loss goal, how do you maintain your successful weight loss? Here are some good suggestions

Eating Habits

The first thing you can do is to make sure that you maintain the diet lifestyle that you used previously to lose all that weight. Obviously in order to maintain successful weight loss, you have made certain changes in your food intake and eating habits. Now is the time to permanently inculcate those habits into your lifestyle. If you get back to your old eating habits, you will definitely pack on the extra pounds again, and this time, due to the metabolic and chemical changes that occurred in your body during the initial dieting, it will be harder to lose and maintain successful weight loss the second time around.

Correct Mindset

You need to condition your thinking patterns into believing that you will keep that weight off after a successful weight loss goal has been achieved. Those thoughts will assist you in develop healthy eating habits that will help you maintain a trim and healthy body. Self affirmation; visualizations and meditation can help you to get into the right frame of mind to achieve this end. By developing the right mindset, you can keep yourself from reaching out to grab the next mouthful of your favorite custard pudding at the next family get -together!

Exercise

This is a crucial step to maintain successful weight loss. Without proper exercise, you can never achieve long term success in your efforts to lose weight. Select the right exercise that you can enjoy, have loads of fun doing it and gives you a great workout at the same time. There are plenty of exercises you can select from but do talk to your physician before embarking on any rigorous physical activity.

Support Group

Sometimes what you need is that extra dose of motivation to keep you going to maintain successful weight loss. A public proclamation isn't always necessary, but putting your integrity and your pride at stake by sharing your weight loss goals with a few of your close friends or family members can go a long way to keep you focused on those weight loss program. Remember to choose wisely, and do not share them with those who have a negative attitude and who will most likely dampen your enthusiasm to lose weight.

To maintain successful weight loss can be an exhilarating process, if you know the right way to do it and have fun in the process. Remember, you will always gravitate towards things that brings you pleasure, and if you want to maintain successful weight loss permanent, make the process fun and rewarding by take the necessary step to inculcate these four tips we share into your lifestyle.

Top Online Weight Loss Programs

About the Author:

Robert Hemken Jr. reviews online dieting programs. His straight forward reviews can be read at My 5 Star Review

Instead of Buying a 24 Hour Fitness Center Membership

The 24 hour fitness center craze caused a wave in the United States. With the growing amount of working professionals, as well as increased demand upon schedules due to international business and competition, Americans needed access to fitness centers at all various hours of the day and evening. Fitness enthusiasts were suddenly working day shifts, and frustrated due to the fact that gyms weren’t open when they were available to work out late in the evening. The opening of the first 24 hour fitness center caused a chain of them to jump up all over the country due to the sudden high demand brought about by their availability. The 24 hour fitness center even allowed red eye passengers to work out after a long business trip if they needed to.

What if you could get the benefit of a 24 hour fitness center without actually going to one? Most people, myself included, became addicted to the 24 hour fitness centers. It is where a great deal of Americans have their first productive and positive fitness experiences, as well as make the most gains from their efforts. However, the truth is that these experiences are simply due to the mechanics of the machines within 24 hour fitness centers, which can be duplicated through other means.

You can have amazing and wonderful gains outside of 24 hour fitness centers as well. While a 24 hour fitness center may be a good thing to have at your disposal, it is not the only way for you to find fitness success. In fact, using conditioning techniques and methods utilized by the Armed Forces, as well as martial arts instructors, you can bring strength and tone to muscles that you never even knew that you had.

Basic Training for the United States Armed Forces requires no weight training at all! That’s right, the United States Military uses only cardiovascular activities, such as running and calisthenics, and body training, such as push-ups, pull-ups, and sit-ups. They manage to transform and out-of-shape human being into a fit and trim soldier in a matter of 12 – 18 weeks, all without a 24 hour fitness center!

While it may be hard for you to believe, you are the only tool that you need Your body-weight can be used to put up plenty of resistance for exercises that you can do for almost every muscle in the human body, all with the same affect as training in a 24 hour fitness center. While it may be necessary for you to use some dumbbells for a handful of the exercises, you can still achieve the majority of your gains without any weights at all. The same combat training techniques used by the armed forces can change your body right before your eyes, from the comfort of your own home.

You are your own 24 hour fitness center! You will be able to do many variation of push-ups to work the upper, center, and lower pectoral region. You can also do vertical push-ups to build your shoulder strength. Chair dips can be used to tone and strengthen your triceps, while leg-raises can assist with you abdominal region. More abdominal and leg exercises can be used such as lunges, scissor kicks, crunches, reverse-crunches, bicycle-kicks, and traditional sit-ups. Eight count body builders were always one of my favorite combination exercises! All of these without a 24 hour fitness center…

Your imagination is your own 24 hour fitness center limitation. You can still use your 24 hour fitness center when you can, but don’t limit yourself by not working out because you’re stuck at the house. You can use back-packs filled with books as a weight for curls and even tricep kick-backs. I have even used water bottles in a bag to give some extra weight. Little diamond push-ups will give your chest and triceps a workout that you won’t forget, and stair calf-raises can give your legs that extra strength that you were looking for. Don’t forget to use the backpack in conjunction with the calf raises and squats!

24 hour fitness centers are only a tool, but not the only tool. You can truly find your own 24 hour fitness center by utilizing a combination of your actual 24 hour fitness center, and your virtual 24 hour fitness center created by your own imagination, with your body, and the privacy of your own home. Don’t limit yourself by sticking only to the mainstream techniques that are marketed to you. The United States Military sure doesn’t! There are no 24 hour fitness centers in the field of combat, and American Soldiers are some of the finest specimens of fitness in the world today. Make your dreams come true by creating your own virtual 24 hour fitness center today.

Discover The Extreme Weight Loss and Fitness Secrets That Personal Trainers In Hollywood Charge $97/Hour To Teach FOR FREE at http://www.FitnessTuning.com

Article Source: http://EzineArticles.com/?expert=John_Christian_Sebastian

Tips for Finding Effective Weight Loss Diets

Are you looking to lose weight for the summer? How many pounds do you need to lose? Why do you need so badly to lose weight during the summer? Is it all about the sun and the shiny beaches? Or are you just dreaming about buying trendy swimwear? Oh, don’t tell me it is all about a trendy bathing suit!

Don’t you wish to be in shape during the winter as well? It is true that winter clothes cover up your physical form. What does it matter that nobody sees your body during the cold months? After all, isn’t it good to stay in shape year round?

If you prefer to preserve your wonderful summer form for the whole year, you will have to work hard. Working out will help a lot but it is not enough. If you want your perfect body to become a reality, you will have to try some weight loss diets.

I do not recommend working for your body just until the spring end. Why is all this fuss? When the summer ends, this is still your own body after all! You have to believe that weight loss diets will work if only you keep them for the whole year. Now, let us talk about your usual eating habits.

I remember when I was a child that my parents were always trying different weight loss diets. I was always wondering why they were doing all this. I will never forget one of my father’s weight loss diets. I remember once when my brother and I were eating our usual lunch. We were cramming ourselves with ham and cheese sandwiches. But what about my father? He was eating just saltine crackers and tuna. My father looked so hungry. And probably he was!

I can think of loads of different weight loss diets. When people decide to try weight loss diets, he or she can think of so contrary weight loss diets and they will do anything to lose some pounds. From eating just meat and no bread, to living on fruits and vegetables, so many different weight loss diets have been developed nowadays.

But when you are searching for your weight loss diet, it is important to judge your current condition and to be sure how many pounds you need to drop. All weight loss diets serve for different needs. Your own diets must be s nutritious one. Consult a dietician. Have you even discussed weight loss diets with a dietician? I assure you that a professional dietician will help you to choose the best one of all weight loss diets.

Probably you need some help when it comes to weight loss diets. Some research on the internet will be a good beginning. There is plethora of information about weight loss diets on the World-Wide-Web. Your computer is just next to you. You may find weight loss diets that work. Get online and search for weight loss diets. Stop mumbling about your extra pound and try to take them off with weight loss diets that work.

Morgan Hamilton offers expert advice and great tips regarding all aspects concerning weight loss. Learn more at Weight Loss Diets

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Home Gym Exercise Equipment - The Facts Revealed

Do you want to workout on a regular basis from now on? Well if you are considering it then I would say it is a very good idea but the thing is you should stick to it and continue your workout no matter what. You may be considering between two options on how to go about your workouts. It should be either to join a gym or go on and purchase home gym exercise equipment

There are lots of disadvantages in going to a gym. First thing is you should go to the gym daily and if it is not near your house then you'll have to travel to the gym and that itself will take you a lot of time. And what with working out for an hour or two and coming back.

If you have a tight schedule then you will not be able to make a commitment. But if you have home gym exercise equipment, then you'll have no worries. You just need to get home and starting working out by finding the time. You can workout early in the morning or in the evening. It's your choice.

If you join a gym then you should pay the membership fees which would be high depending on the gym. Home gym exercise equipment will also require you to invest in some money but this money depending on the type of home gym you purchase can be covered within a month or a year. So it all depends on the home gym you go for.

Joining a gym means you'll have to listen to the trainer and workout according to what he says. And you can't try different forms of exercise when you are the gym. But with home gym exercise equipment, you can follow the type of exercise training that you like.

You may want sports conditioning or weight loss or muscle toning or training in martial arts. So it depends on the fitness equipment you invest in.

There are a lot of problems when choosing home gym exercise equipment a well. Some equipment offer some type of condition training. Some are designed for weight loss, some for muscle toning. Some for Martial arts and some are specialized for sports training.

The thing you should look for is a home gym exercise equipment that specializes in all these fields. These home gyms rely on elastic bands for resistance along with clipping systems and anchoring systems.

They are inexpensive and not bulky at all. They are quite portable and versatile. The top player in the resistance band market is Bodylastics and It offers up to 250lbs of resistance.

The home gym I use and recommend is Bodylastics. Read more about Bodylastics

Read more about exercise equipment.

Harry James Ramsay is a student expert at muscle building who recently quit from doing workouts in the gym after buying the Bodylastics System.

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Rapid Weight Loss Diets - 3 Keys to Help You Choose

There are so many "so called" rapid weight loss diets out there that it is sometimes difficult to choose one that's right for you. There are positives and negatives for all of them - it's all about finding a fit and sticking with it - the longer you stay motivated the more likely you will be successful in your quest to lose weight.

If you have found yourself making excuses not to eat healthily you need to stop for a moment and visualize how you want to look in 3-6 months time. Forget how you are feeling right now and imagine how you'll feel when you have lost 20 pounds and are able to fit into those snazzy jeans once more! Weight loss takes time but it is worth it for all the positives it brings.

Everyone has the odd hiccup, it's important that you realize we all make mistakes and sneak in a piece of chocolate or a biscuit here or there - it is how you respond to these lapses that results in either success or failure. Choose the best rapid weight loss diets, don't get downhearted - get back on track and most importantly - NEVER GIVE UP!

Right, with all that said I'd like to offer you 3 keys that any of the rapid weight loss diets you are considering should have:

1.) Be sure the diet isn't too drastic.

The reason most rapid weight loss diets fail is because they are unsustainable. They might involve a severe restriction of calories or completely cut out many essential nutrients (like carbs or fat!), both of these factors can affect your ability to stick with the program for long enough for it to make a difference - and even if you do, you're likely to pile the weight back on when the diet is finished. Choose a balanced diet and one that allows for occasional indulgences and you will ensure you remain motivated long enough to see dramatic weight loss results.

2.) Be sure that you choose a rapid weight loss diet that is easy to follow.

Many rapid weight loss diets contain great information but they are laid out in such a way that it is nigh on impossible to understand what to eat and when. You should make sure that any potential diet has a weekly menu set out in such a way that you know exactly what you should be eating each day.

3.) Consider the total cost of the program.

There are a great many rapid weight loss diets out there that cost an arm and a leg - you need to buy the book, the membership, specialist foods and supplements and umpteen other features to ensure success. Many people see the weight loss industry as a money spinner and have little regard for the health (or the bank balance!) of the consumer. Keep your eyes open for blatant marketing hype and don't spend over the odds.

There is no better time to transform your body than right now - get researching and find the best of the rapid weight loss diets for you. By far the best diet I have found is Fat Loss 4 Idiots, it follows each of the 3 keys you've learned above and a review of that program can be found by clicking through the link here - Fat Loss 4 Idiots Review.

I hope you enjoyed this article and I look forward to hearing of your weight loss successes - simply visit my site above and leave a comment. Take care!

You have now learned some of the keys to choosing the right rapid weight loss diet, but wait - there's more! If you want to lose the most fat possible you need to discover the hidden fat loss secrets that the top fitness professionals want to keep for themselves by visiting Fat Burning Tips. By doing so you will be ready to create the body you have always dreamed of. Diet isn't everything - there are some other weight loss fundamentals!

Article Source: http://EzineArticles.com/?expert=Daniel_Depp

An Introduction To Weight Loss Surgery

An Introduction To Weight Loss Surgery
By Kent Pinkerton

Weight loss surgery is done to remove excess fat collected in various parts of an obese person’s body. Weight loss surgery is also known as bariatric surgery. A bariatric surgeon is qualified to perform this complex surgery. MGB or mini gastric bypass is a laparoscopic surgery, which is simple and inexpensive. It is widely used and is believed to be the safest and most effective bariatric surgery. The entire operation takes only about thirty minutes and the patient is hospitalized for less than twenty-four hours.

Bariatric surgeons first recognized the scope for surgical weight loss while performing operations, which required the removal of large segments of a patient's stomach and intestine. They saw that most patients undergoing such operations were unable to maintain their pre-surgical weight. Keeping this observation in mind, they were able to recommend similar modifications that could be safely used to produce weight loss in obese patients.

Bariatric surgery works by helping to reduce food intake. It does not hinder with the normal absorption of food. After the surgery, patients must stick to the guidelines and restrictions that their surgeon prescribes. Even though the guidelines may change depending on the surgeon, the patient must follow the surgeon's instructions. Patients who learn to eat slowly, eat less, and avoid drinking too many fluids are usually the ones who see the best results. In certain cases, the operation alters the digestive procedure. This causes the food to be in an indigested and incompletely absorbed stage. In such cases, the food is eliminated along with the stool. Surgeons are trying to perfect the operation to avoid such situations.

Prior to the surgery, a patient is made to sign a consent form. This is an acknowledgement from the patient that they have received and understood information provided about the procedure’s benefits and risks. Bariatric surgery has proved to be a huge boon for many obese people. It has helped people attain better health and life styles. It is important to get it done at a reputed clinic by a surgeon who has successfully conducted similar surgeries.

Weight Loss provides detailed information on Weight Loss, Weight Loss Pills, Weight Loss Programs, Weight Loss Products and more. Weight Loss is affiliated with Safe Weight Loss Surgery.

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The Truth About 6 pack abs Review

The truth about 6 pack abs is by far one of the best books out there today. It was written by Mike Geary; a certified Nutrition Specialist and personal trainer. This book will basically take you through the exercises you should be doing as well as some great meal plans that will help to melt that fat away and build a sexy lean rock hard 6 pack or flat stomach.


This book is geared towards both men and women and really focuses on just the abdominal muscles and meal plans to help melt away your stomach fat.

This book will teach you different exercises that will promote great 6 pack gains, as well as Fat Burning workouts for your entire body. Mike teaches in his book that ab exercises will give you the muscle but shedding your body fat will really make them noticeable.

Mike also takes you through some very good short but very effective cardio training, that will have you burning those fat calories off in no time. These cardio sessions are very good, I have tried them and I enjoy them. The thing that really impresses me about this book and that I found to be very helpful are the full color pages that demonstrate the 20 different ab exercises that Mike has given to you.

In the beginning of the book Mike also starts off by explaining to you what the different stomach muscles are and what they do, and really goes into some good detail. This book is exactly what you need if you are looking to get a great 6 pack or a rock hard flat stomach. This book will teach you everything you need to know and then some. I would definitely recommend this book to anybody who is struggling to get a 6 pack or who is tired of seeing no results with their current routine. For more information on this incredible book visit:
Truth About Abs

5 Popular Excuses Not to Workout or Exercise

Exercising and losing weight is hard work there is no doubt about that. It is because of this that people tend to come up with a lot of excuses why they can't workout/exercise in order to avoid hard work. The truth about exercising or working out is that it only takes about 2-3 weeks to get into a routine and after that it becomes like second nature. Excuses are nothing more than laziness. Some of the common excuses not to workout are:

I have no time to Exercise
This is probably the most popular excuse when people are asked why they don't exercise. I am not going to sit here and try to tell you that your schedule is not hectic, but I am going to sit here and tell you that no matter how busy you are in a day there is always time to workout. All that is required is about 30-45 min of exercise a day, thats it. Visit my article How to work exercise into your busy schedule for ways you can fit exercise into your busy day.

I'm too tired to exercise
This is another popular excuse that again is not really going to cut it. Research has shown that 30-45 min of medium intensity exercise has been shown to revitalize the body and regenerate your energy levels. This means that exercising actually helps to take your tiredness away. This means that you can really kill two birds with one stone. You can revitalize your body, and get the exercise your body needs to stay healthy.

The fat gene runs in the family
This excuse may sound legitimate but again its not. So what if the fat gene runs in the family, does that mean you can't try to change that by eating healthier and exercising regularly. If you do not have a medical condition, I don't care if you have the "fat gene" or not you can lose weight if you're willing to step up to the challenge and change your eating and exercising habits.


Diets just don't seem to work.
Well this excuse is actually kind of half right, however; it still is not worthy of an excuse. Diets somewhat work; the problem is that they are temporary. In order for you to lose weight and keep it off while staying healthy is to take the concept of a diet and make it a part of your lifestyle. The biggest problem with people dieting is that they lose the weight they wanted to and then they go back to the lifestyle that got them fat or unhealthy in the first place.


I'll start at the beginning of the month.
No you won't. This excuse is nothing more than an excuse to buy you more time to come up with another excuse as to why when the beginning of the month comes around why you have to wait even longer. The key to losing weight and shaping up your health is to stop putting off the inevitable and start doing it today.

If you are really serious about losing weight or wanting to change your lifestyle in order to become healthier, than instead of spending all your time coming up with reasons why you can't, spend your time doing and you will notice results before you know it. Getting started is the hardest part, once its part of your daily routine then it will be like second nature to you and you won't even have to think about it.

For more tips on weight loss and fitness you can visit my website Health and Fitness Focus.

4 things that could be killing your fitness results.

Whether you are trying to lose weight, or trying to bulk up people all over the place seem to ignore or just overlook certain very important aspects of fitness that usually lead to slower results, or no results at all. We live in a fast paced, "want it right now" society that expects results to happen in a matter of days. It is because of this reason that individuals feel that if they take short cuts that they will be able to see results quicker. Nothing could be further from the truth. There are basically 4 things that I notice a lot of people often ignoring that really are very important to your fitness goal success.

1. Muscles are not made of steel.
The reason I say this is that a lot of individuals think that the longer they workout, the faster they will gain muscle and/or lose weight. The truth however is that your muscles are exactly like the rest of your body; they needs rest. When you workout or exercise your muscles are put under stress which causes little microscopic tears in them. These tears are then repaired and this is what causes the growth to your muscles, however; when you over-train or don't allow enough time for your muscles to heal, these tears aren't able to be fully repaired and could end up causing you to lose muscle and/or cause injury to yourself.

2. Consistency is key
This is a major aspect of any kind of fitness goals. I can guarantee that you will not see the results you want if you just work out or exercise whenever you can get a chance. If you are absolutely serious about losing weight or gaining muscle you will have to work a routine into your daily schedule. Having a routine that is consistent will keep your body in check and will keep it on its toes, which means faster results.

3. Get motivated
Motivation in my opinion is probably one of the most important aspect of achieving your fitness goals; or any other type of goals for that matter. Unless you are someone who exercises and workout because you enjoy it, you will quickly find that exercising for bulking or losing weight can be very long and hard process. You will need to find something to motivate you and keep your eyes focused on the bigger picture. This motivation can come from an exercise buddy, picture of what you used to look like, a picture of what you'd like to look like, or interacting with an online community that is in the same boat as yourself.

4. Making a fitness plan.
This is something I have myself used on many occasions and would strongly recommend that everybody do. The idea is to first come up with an exercise plan that is going to outline your workout days, the types of exercises, and the duration of each exercise. This will help to remind you of what you should be doing. Next make a list of short term goals and keep a log of all your goals that you meet, this help you to track your progress and will also help to motivate you by getting to see those results that you're after.

I have personally found that keeping these tips in mind and incorporating them into my workouts/exercise has greatly helped me to stay focused and reach my intended goals faster. If you have been trying to reach your fitness goals without the success you are looking for give these pointers a try.

For more information on health and fitness visit my website: Health and Fitness Focus

Weight Loss and Body Types

There are tons of reasons out there for losing weight. These reasons could include medical, aesthetic, personal and many more. No matter what the reason, millions of people try to lose weight every year. While some prevail others fail, and while it does have a lot to do with your eating and exercise habits, as well as your motivation, your body type also plays a big roll in the amount of effort you have to put forth in order to lose your unwanted weight.

As we are all aware everybody is different, which is why some people are naturally thin while others are bigger, some find it easy and don't have to do much to lose weight, while others of us have to work very hard to lose even just a couple of pounds. When if comes to body types there are 3 main types; Ectomorph, Endomorph, Mesomorph.

Ectomorph

Ectomorphs are often described as being:
-naturally thin
-frail
-skinny
-small framed

People with an Ectomorphic body type have a very hard time gaining any type of weight. No matter how much they eat or how little they exercise, individuals of this body type have supercharged metabolisms that would almost appear to speed up the more they eat, keeping them from gaining any kind of significant weight.

Mesomorph

Mesomorphs are often described as being:
-broad shouldered
-muscular
-medium framed
-naturally fit

People who fall into this body type are often very muscular and lean. Very rarely are they skinny but they are not fat as well. Mesomorphs fall into the middle of the 3 categories as mesomorphic individuals have to be somewhat careful about what they eat, as well as the amount of exercise they are getting. These individuals can gain or lose weight fairly easy as their body type and metabolism are those of a natural athlete.

Endomorph

Endomorphs are often described as:
-overwheight
-soft bodied
-underdeveloped muscles
-hard time losing weight

Endomorphs are the body type that most of the individuals having trouble losing weight fall into. Endomorphs have to pay very close attention to the types of foods as well as the amount of foods they ingest as their metabolisms are naturally slow. This body type stores fat very easily and therefore exercise for endomorphic individuals is an absolute must, in order to burn off the extra calories, as well as to raise your metabolism speed.

If you’re an individual with an endomorphic like body, then it is going to take a lot of work for you to lose those unwanted pounds. That is not to say that it is impossible, or almost unheard of it, just means that you will have to go that extra mile in order to see the results that you are after. So the question that I hear most of you asking yourselves now is “how do I go about losing weight if I’m in this position?”

Nutrition

It is very important that when it comes to the food that you eat, that you are eating healthy low fat foods. Foods that are high in sugars, sodium and fat are going to be your biggest foes when it comes to losing weight. When choosing foods stick to fruits vegetables, whole grains (pasta, bread, cereals etc), dairy, and lean meats (chicken, turkey, fish, lean beef etc). These foods contain many nutrients such as protein, fibber, complex carbohydrates, and many vitamins and minerals.

These kinds of foods will help to keep your metabolism going strong, and will help to curb your appetite by allowing you to feel full longer. As a side note, foods that contain refined sugars, and flour; such as white bread, candy, soda, pastries etc, can be very detrimental to your attempts to lose weight, so stay away from these types of foods as much as you possibly can.

Make sure that you are getting enough water as it helps to curb your appetite as well as helps to keep your muscles working. It also aids in the digestion of your food and the normal functionality of your body. Instead of eating 3 or less large meals it is recommended that you eat 6 smaller meals throughout the day as this helps to keep your metabolism sped up, and therefore helps to burn more calories.

Exercise

Exercise is going to be very important for those of you with and endomorphic body type. Exercise is what is going to help you to burn off any of those extra calories that are lingering around after the day is through. Exercising can be done anytime of the day and it is recommended that you participate in about 30-45 min of exercise 3-5 times a week minimum.

Exercises should include activities that get your heart rate up. These are the exercises that are going to most effectively burn off those extra unwanted calories. These exercises can include activities like:

-cycling (stationary or regular)
-running
-jogging
-swimming
-aerobics
-rollerblading
-sports (tennis, baseball, basketball, hockey, soccer etc.)

These exercises will get your heart rate up which will in turn cause those extra calories to melt away, as your body is in need of increased fuel consumption to keep up with these activities. It is important to note that you should see a doctor before starting rigorous activities, and you should never overdo it as this will cause more harm than good.

Attitude

Believe it or not attitude plays a very big role in losing weight, no matter what body type you are. The reason why most people who try to lose weight fail not because they cheat too much on foods, or not that they don’t exercise enough, its because peoples attitude is negative and they end up giving up when they see very little results in the first little bit.

Losing weight is not going to be an overnight event. You didn’t gain all that weight within a couple of weeks and you’re certainly not going to lose it all within a couple weeks. The important thing to remember when losing weight or even building muscle is that consistency is key. It is also important to state that when losing weight you will have high times as well as low times, it is during your low times that your attitude, persistence and motivation is needed to pull you through and keep you from quitting.

Anybody can lose weight, it does not matter one bit about your body type, aside from medical conditions, as long as you follow a balanced healthy diet, regular exercise, and don’t give up you are bound to start losing weight. So why not start today, get yourself a journal and start making the necessary changes needed to change your life for the better, forever.

For more information on health and fitness visit my website: Health and Fitness Focus

The Power of Dairy

There has been a lot of controversy over the fact that milk may not be as good for you as you may think, as the cows are fed hormones and other chemicals. However scientific studies on such theories have come up inconclusive. It is safe to say however, that dairy products especially milk has been shown to be very beneficial in delivering certain vitamins and minerals that are essential to our bodies. There are still many reasons that you should not give up milk and other dairy products.

Beneficial Ingredients
Milk is known to be one of the top sources of Calcium, a mineral that is absolutely essential in helping prevent bone related conditions such as osteoporosis, and strengthening our teeth. Some of the nutrients in milk have also been known to help lower blood pressure and (ldl) cholesterol levels. These nutrients have also been known to have positive effects on different types of cancers as well as aid in weight loss.

Dairy Intake Lacking
According to the food pyramid, people are suppose to consume about 3 servings of dairy products per day. Despite this recommendation studies show that most individuals today only consume half of the recommended amount of dairy servings. An interesting study done by the department of agriculture shows that only about 10% of women get the recommended amount of dairy.

Vitamin Enriched
Milk these days are enriched and fortified with different vitamins needed by the body. This fortified milk is one of the few dairy products that contains vitamin D, which is a nutrient that helps your body to more easily absorb calcium. 1 cup of milk is noted as having 100 UI of vitamin D which is about half of the recommended amount for adults under the age of 50. Milk is also fortified with Vitamin A which has been known to help with vision as well as help to build a strong immune system
The question now becomes what kind of dairy foods are there and how much of it counts as a serving. Below is a list of dairy food servings.

-1cup of milk
-1cup of low fat yogurt
-1.5oz of cheese
-1/2cup cottage cheese

As you can see milk and other dairy products are beneficial to our health, despite the few inconclusive studies that state otherwise. Dairy products are very powerful foods and should not be left out of our diets.

Exercise; The key to more energy.

When most people come home from work they are tired and just feel like vegging in front of the television or computer. The problem is, is that the more inactive you are the more tired you'll be and the less energy you will have. For a lot of us the last thing we want to do is workout, or exercise because we are so tired but countless studies over the years have actually made the discovery that exercise actually brings your energy levels up, and revitalizes your body.

If you are used to being sedentary all day and find that you are tired all the time, then before you start reaching for medication or any other type of supplement, give exercise a try. It is recommended that you start out with a light type of exercise like walking, or riding a bike; exercising for about 20-30 minutes, 3 times a week. As your body becomes more and more used to this added exercise then you can start increasing the intensity, time spent exercising, and frequency of exercise.

The great part about exercising is that it not only works to build up your energy levels but it also helps to along with a balanced diet; control weight, reduce body fat, prevent heart related problems such as heart attack, and heart disease. Exercise depending on the kind of exercise can also help to improve muscle mass, flexibility, endurance, and overall health throughout your body.

Exercise also helps in a round about way to restore a person's self confidence, and self-esteem, and even their overall attitude and outlook on life, as it transforms their body and mind in a positive way. Exercise can be done by anybody as well; young or old, big or small, it doesn't matter. It is however; recommended that before starting any type of exercise that you do consult a doctor first, just to make sure that you know what your body is able to handle.

The next time you're feeling lethargic or tired, and need a pick me up that is going to give you energy and be beneficial to you as well, why not give exercise a try.

For more information on health and fitness visit my website: Health and Fitness Focus

New York City Restaurants Recieve New Calorie Rule

New York City officials passed a law on Wednesday April 16th, that will give them the authority to require restaurants having 15 or more establishments nationwide to display the caloric values of their meals.

This law that requires the disclosure of the caloric values of the restaurants meals was passed due to the governments interest in providing consumers with the nutritional information in the foods that they are consuming, dictated by U.S District Judge Richard Holwell. This new move to inform consumers about the nutritional value of the foods served in restaurants it to take effect on Tuesday April 22nd.

The New York State Restaurant Association filed a lawsuit, that would prevent the city from dictating the display size of the caloric information of the foods, making note that such a rule would be a violation of free speech.

The city requires that restaurants post caloric information about their meals on menus and menu displays in the same font size and format that is used to display the name or cost of the particular menu item. Richard Holwell noted that 56.1 % of New York City's population was either overweight or obese, and that restaurants play an increasing role in an individual's diet.

Developing Beach Worthy Abs

As summer approaches, the desire to get a well developed set of abs or a flat stomach increases. Unfortunately for a lot of us we have absolutely no idea as to where to start. Developing your stomach muscles are really split up into 2 parts, building muscle, and fat reduction. In order to get a well developed stomach that stands out you will need to incorporate both parts into your workout plan.

The reason most of us find it so hard to get a set of abs that stand out is because we leave out the fat reduction part. We go to the gym and spend countless hours doing sit-ups, crunches, leg raises, and many others, and at the end of it all see very little results. The truth is that you are building muscle; no doubt about that but in front of that muscle is a nice layer of fat that is blocking those muscles from showing . This is where the necessity of fat reduction comes into play.

Now before you start even getting the thought into your mind, let me crush it right now. You cannot spot reduce fat. Your body does not burn fat in specific places, when your body burns fat it burns it evenly over your entire body. This is one of the biggest myths floating out there, and if anybody has ever tried to reduce fat in just a certain area on their body, they soon begin to realize that it is completely useless.

So now that you know the basics of what you have to do in order to get that great set of abs for the beaches this summer, you are ahead of a lot of the crowd. If your still wondering how to come up with an effective workout plan that is going to lead you to those abs, I have created an example workout plan. Make note of the importance stressed on Cardio. It is that layer of fat that causes most to fail.

Workout Example

Monday:
-cardio(45 min)
-crunches 3 sets of 15
-cable crunch 3 sets of 15
-exercise ball crunch 3 sets of 15

Tuesday:
Rest

Wednesday:
-cardio(45 min)
-leg raises 3 sets of 15
-decline reverse crunch 3 sets of 15
-leg pull-ins 3 sets of 15

Thursday:
Rest

Friday:
-cardio(45 min)
-oblique crunches 3 sets of 15
-side bends 3 sets of 15
-plate twist 3 sets of 15

Saturday:
Cardio 45 min

Sunday:
Cardio 45 min

*Instructions on all these exercises can be found at:*
http://bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals

One of the most important parts of getting that well developed set of abs is going to be your diet. Nutrition plays a huge role in getting rid of body fat. When choosing foods make sure that your eating healthy whole grain breads, and other complex carbohydrates, eat vegetables and fruits, stay away from as much saturated fats as you possibly can.

During this time of chiseling out your abs it is important also to lay off the sweets, and foods with excessive amounts of refined sugars. It is also very important to portion your meals so that your not eating more than you burn in a day, this is how your body is going to burn up the fat. Finally make sure that your drinking about a gallon of water a day to replenish what is lost during exercise.

For more information on health and fitness visit my website: Health and Fitness Focus

Stuck wondering how to do an exercise?

If you have ever gone to a website and its talking about different exercises that you can do to lose weight or gain muscle or whatever, however; they fail to have a description or a sample of how to perform these exercises, it tends to leave you wondering how to perform them.

There are tons of great websites out there that have a section devoted to exercise instructions. Not only do they have great instruction but they also have pictures or movie clips showing you how to complete these different exercises.

This is a great way to learn proper form of a certain exercise, as well as increase your knowledge of different exercises that you can use and swap with. Below are a list of great sites that contain exercise instructions that will help you out a great deal.

1. http://bodybuilding.com/fun/exercises.htm
2. http://www.exrx.net/Lists/Directory.html
3. http://www.global-fitness.com/strength/s_musclemap.php
4. http://www.fitness.com/exercises/
5. http://www.coopersguns.com/videos/exercise-encyclopedia/

Learn to breath properly when lifting weights

A lot of people who lift weights on a regular basis, are hurting themselves through injury, or gains by not breathing properly while lifting their weights. Most often this is not because they don't know what their doing, it is simply a bad habit that has formed over time.

Breathing is a very important part of lifting weights. In order for your muscles to be able to lift the weight your it is important that your are providing them with enough oxygen. The key is to breathe normally in through the nose out through the mouth. Breathing normally like this will help to supply the muscles with the much needed oxygen they crave.

Holding your breath, does help sometimes when you're tired and trying to press out those last reps, however; it is very easy to fall into a habit of holding your breath for nearly the entire set. This will cause more fatigue in the muscles and could also cause you to lose consciousness.

Breathing properly will also help to handle the weight better. The goal is to breath in on the negative portion of the rep, and then breathe out as you take the weight into the positive portion of the rep. This will give you more power, and a more explosive lift.

When your muscles are getting the oxygen they require, they will be able to work better and more efficiently, this will in the bigger picture mean being able to lift more weight, and lead to bigger gains.

Building muscle without machines or expensive weights

If your looking to build and strengthen your muscles, but don't have time to go to the gym, or don't have the money to invest in all kinds of expensive equipment and weights, then don't get discouraged or worry about it, there are exercises that you can do to strengthen and build muscle without weights.

Push-ups
These are great for strengthening and building the muscles of the chest. There are different variations that you can incorporate into this exercise. You could do push-ups with your feet higher up off the ground, or try adding a bit of weight onto your back for more intensity. You could also try putting your hands closer together, this will hit more of the inner pecs and your triceps.

Chin-Ups
These are great for strengthening and building the muscles of the back and shoulders. You could again include variations such as palms facing in or out, or to bump up the intensity try adding some weight to your ankles.

Dips
This exercise is great for hitting your triceps, you will need 2 sturdy chairs or other type of elevated platforms that wont tip. Variations of this exercise could include leaning forward a bit when performing this exercise, this would help to hit your chest muscles.

Step-ups
This is a great leg development exercise, To do these get a bench or a platform that is about 2.5 to 3 feet high. Step up onto the platform and then step back down, alternate between legs. You can increase the intensity by strapping some weight onto your waist.
. Remember to keep your back and head straight. Bend down until your thighs are parallel with the floor.

Sit-ups/Crunches
These are great for developing a strong set of abs, there are a lot of good variations to this exercise, for added intensity try doing V-crunches bringing your upper body up as well as your legs.

For more information on health and fitness visit my website: Health and Fitness Focus

The best time to workout

I'm asked all the time what is the best time to exercise, and I mean you hear all the time stories going back and forth about the best times to workout, whether it be in the morning, midday or night. Well in my opinion the best time to exercising is whatever time you enjoy exercising.

Think about it exercise is still exercise no matter what time of day you do it. I personally enjoy working out in the morning and midday because I find that my energy levels are highest at this point. But my advice to you is to exercise whenever the best time for you.

The Biggest Loser Reality Show

This is one of my all time favorite shows, because it shows people who are obese and think they have no chance of losing weight, losing dozens of pounds. It is also one of my favorite shows because it really goes to show that there is no easy way of losing weight, it is just through a great amount of exercise and proper nutrition, as well as motivation that weight will be lost both healthily and effectively.

Another good thing about this show is that it teaches these people what to eat and how to exercise to maximize their weight loss potential. Unlike most diets who have pre-made foods and written down exercise plans that don't really teach you about how it works. When you understand why it works then this makes it a whole lot easier when the "diet" or "plan" is over and you know have to fend for yourself so to speak.

Again I cannot say this enough there is no easy way or magic pill to make you lose weight in a healthy and effective way it is only through a proper nutritional diet and rigorous exercise that you can lose weight. For all of those who are wanting to lose weight, watching this show will help to give you the motivation you need.

go to the NBC WEBSITE

Dehydration

Dehydration can be a very serious issue if not taken care of in a timely fashion. Your body is made up of about 2/3 water. When your body loses a majority of this water whether it be through exercise, sickness, sweat or other activities, it begins to become dehydrated.

When your body becomes dehydrated it becomes unable to work and process things as efficiently, and if the dehydration is bad enough could cause your body to shut down and eventually lead to death(extreme case).

The best way to take care of dehydration is to prevent it from happening in the first place. Your body needs roughly about a quart/liter of water a day. This however will increase if you participate in any kind of exercise, if your sick and have diarrhea/vomiting, or if you sweat excessively throughout the day.

Some of the symptoms to watch out for that indicate dehydration include:
-dry mouth
-rapid loss in weight(15-20 lbs in 2-3 days)
-increased thirst
-weakness/ lightheadedness
-darkening of the urine

These symptoms can be very good indications that your body has lost a lot of water and is in need of water. If you find that you are quickly becoming or have already become dehydrated, and it is bad enough you may need to find your way to a hospital to receive intravenous hydration. However it is not too bad or you are out in the wilderness there is a drink that was invented to help maximize water retention by the body. To make this drink use the following:

3/4 tsp of table salt
1tsp baking powder
4 tbsp sugar
1cup orange juice
1liter/quart of water

This solution will help to restore your body with the much needed water it is craving. If you are sick and are vomiting this solution has been known to be kept down in the face of nausea and vomiting.

Green Tea - Miracle in a cup

Green tea has been in use for over 4000 years, and as more and more studies have been done on this drink, the realization of its benefits have been huge. There are many variations of green tea, however they all contain basically the same ingredients. Some of these ingredients include: caffeine, polyphenols, flavonols, saponins, essential oils, carotene, vitamin C, A, B1, B12, flouride, iron magnesium, calcium, strontium, copper, nickel, and zinc.

Green tea contains one of the most powerful types of antioxidants as well(polyphenols). These ingredients have been studied and have been found to fight many different ailments such as, many types of cancer's, diabetes, cardiovascular diseases, helps to clear up acne, a powerful aid in weight loss, slows the aging process, aids in digestion and many more great health benefits.

Despite the fact that green tea is such a powerful health improvement tool, it is surprising that it is still very inexpensive, and is great tasting as well. If you are not a tea drinker, there are also green tea extract supplements as well that you can take with your morning vitamins, or on the go.

NOW Green Tea Extract, 100 Capsules
Green Tea Max

Ways to keep you motivated with your exercise program

There is no doubt about it; exercise is hard work and sometimes takes a toll on us. There are always those times that we just don't feel like working out or exercising because we're too tired or whatever the excuse may be. This tends to happen after a few months, a lot of people end up convincing themselves that they will never see any changes, or that they just can't do it, and so their motivation goes out the window. First of all I want to say that you need to think POSITIVELY, this is a huge part of any kind of success. Next you need to find ways of keeping yourself motivated. Below I have listed 5 ways that I keep myself motivated to keep exercising.

1.Success Stories
Reading success stories are a great way to motivate yourself. Looking at these normal people and their before and after pictures as well as their journey to success, leaves you thinking that if they can do it then so can I.

2.Forums/Online Communities
These are a great way to gain knowledge, talk to others who are going through the same things you are, and are a great place to ask questions about workouts or exercise. Talking with the members of forums and asking advice is a great motivation builder.

3.Goals/Picture Goals
This is by far what helps me out, the idea is to take a picture of somebody who you want to look like in terms of being physically fit. Also set up some short term goals that you want to accomplish. For example a short term goal could be losing 10 lbs in a month. By doing this you are setting and end point so to speak you are giving yourself something to reach and this will help to keep you motivated and reaching for your goal.

4.Workout Partner
Having a workout partner really helps as well. Having a partner or somebody that is going to encourage you to keep going, and not give up is going to greatly help keep you on track with your fitness goals.

5.Keep a Log
A lot of people lose motivation because they don't see any results after a few months. The problem is, is that results are happening but their happening slowly enough that you may not notice them very easily. Keeping a log of your weight, a before picture, and specific weight amounts, or running times/distances every month, will help you to track your progress.

Diet Plans that claim "NO exercise required"

I was just surfing the Internet the other day, and came across a weight loss advertisement that was advertising this new diet plan. So being a little curious I clicked on the link and was forwarded to one of those infomercial like pages, and I started to read. As I stared at the page I came across the words,"New diet plan, no exercise required".

Well let me tell you the first thing that came to my mind was "That's the stupidest thing I have ever heard" The second was "There is no way this diet is healthy for you" You see the problem with a diet stating that no exercise is required, is that a diet without exercise is lacking one of the KEY components of losing weight effectively and safely.

Exercise is very important when it comes to weight loss, exercise is what is going to help you burn off the stored fat in your body, and help to keep your metabolism running at high speed. Exercise is also used to strengthen your heart and lungs and other organs.

Weight Loss is essentially made up of 2 parts nutrition and exercise, when you take one away; then it basically reduces your chances for success. This of course is just my opinion, if you have any thoughts or opinions then feel free to post them.