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    Low calorie cooking and exercise the miracle diet

     

    With all the fad diets taking over our televisions, bookstores, and pantries, many people have forgotten the basics of healthy living. When you are busy counting carbs, calculating fat grams, and popping diet pills, perhaps you should consider that the “miracle” diet may very well be the oldest one in the book. Low calorie cooking and exercise may very well be the secret to weight loss and healthy living. A few decades ago, few people knew what a carb was. However, everyone knew that you were supposed to eat a healthy, balanced diet. Now, however, low calorie cooking has been replaced with complicated recipes with hard-to-find ingredients, all in the name of weight loss. How did this get so complicated? Is it possible that you can lose weight without an advanced degree in physics? The real key to weight loss and healthy living is low calorie cooking and exercise. Most people have one of two problems with this method. One, it seems too easy, or two, it does not magically make weight disappear. Although people may say they want an easy solution to weight loss, the truth is the complicated methods make people feel like they are accomplishing something. If it is as simple as lowering calories, people are not constantly reminded of what they are doing, so it seems like they are doing nothing. This coupled with the second reason, it does not make weight magically disappear, makes people assume it does not work. People want to look in the mirror the day after starting a diet and see a difference. They want a manifestation of the hard work and effort they are putting forth. However, few long-term solutions make a difference that quickly. Low calorie cooking and exercise are not capable of getting you into skinny jeans in a week, but the real goal should be long-term health and fitness. How do you incorporate low calorie cooking into a diet based in deep-fried food and sweets? The first step is to reduce the grease and sugar. You do not have to give it up completely, but make it a rare treat instead of a staple in your diet. When cooking your regular recipes, replace ingredients with healthier alternatives or low calorie counterparts. For example, use low fat cheese and milk and veggies whenever possible. You can also get exercise into your everyday activities. Park in the far parking places at work or at the grocery store and opt for the stairs instead of the elevator. Every little bit helps get you into shape.

         
    Lower abdominal exercises for women improve your posture with exercise

     

    Lower abdominal exercises for women are an important part of women's health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways - for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises - however, the lower abs are often overlooked. By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available - however, most lower abdominal exercises are easy to do at home and do not require much extra equipment. Effective Lower Abs Exercises For Beginners Lying Leg Raises - Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets. Reverse Crunch - Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest - hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets. Leg Lifts Are More Advanced Exercises For Lower Abs First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you're going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise - without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air. Important Notes For All Abs Exercises • Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay. • Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep. • Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout. • Always keep your spine, neck, head and shoulder in alignment to prevent strains. • When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.

         
    Machine exercises that suit beginners

     

    The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles. Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days: Day 1 - Biceps, Back, Abs Day 2- Hamstrings, Shoulders, Abs Day 3 - Quads, Forearms, Calves Day 4 - Triceps, Chest, Abs The exercises recommended for beginners are as follows: CHEST: Chest press UPPER BACK: Lat pulldown, cable row SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise TRICEPS: Kickback, pushdown BICEPS: Standing curl LOWER BODY: Leg press, leg extension, calf raise, lying leg curl

         
    Making exercise more fun

     

    Making Exercise More Fun Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don't even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable. Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times. So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you've been wondering what you can do to make exercise more fun, you'll find some ideas below that just may help to make exercise more fun and a little bit easier. First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs. You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises. Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull- ups, hang from your knees, just let your imagination guide you. You don't always need to follow a strict routine, just get out there and have fun working your muscles. An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn't a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups. You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind. Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well. When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax. As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don't need to follow the same routine day after day, as you can do many other things to get in some exercise. The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime. (word count 599)

         
    Making exercise more enjoyable and fun

     

    Aaahhh, the thought of getting up in the morning and going to the gym to lift weights or run on the treadmill. How about the thought of going to the gym after a hard days work when you’d probably rather just go home and relax? Even the thought of exercising at home on your own equipment can be less than desirable. Sometimes trying to get and stay motivated to exercise on a regular basis can be quite a challenge, after all, exercise can almost be downright boring and tedious at times. So then just how can you get the motivation to maintain an exercise program on a regular basis? What can you do to make exercise something to look forward to everyday and not feel like a chore, like something you feel like you have to make yourself do each time? Well, here are some ideas that just might help to make exercising a little easier and a lot more fun. To start with, exercise with a friend. Here you can challenge each other, help each other, keep each other motivated and on track, maybe try to make each other laugh during a set or while jogging on the treadmill, make kind of a game out of it. Try something different. If you go to the gym everyday and use the same piece of equipment or use the same piece of equipment at home try mixing up your routine. Reverse your routine or just change the order of your exercises or sometimes don’t even go to the gym or use your home equipment. Go to a city park that has playground equipment. Use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just use your imagination. You don’t need to always have a strict routine, just get out and work your muscles. Do an outdoor circuit in the park. Some parks have circuit courses set up with a planned course and all you have to do is walk or jog to each station and follow the instructions. If there’s no planed course then do a combination of jogging and walking and pick a distance such as 200 feet. Jog 200 feet then drop and do 10 pushups, walk the next 200 feet then drop and do 20 abdominal crunches, then jog the next 200 feet and do 10 pull-ups if a bar or sturdy tree branch is available. Try an activity like riding a bike around your neighborhood or hike on a hiking trail. A nice walk in the park or just around your neighborhood is a good way to get exercise. A little yoga in the park or on the beach is a nice relaxing way to exercise your body and your mind. Try playing a competitive sport. Most cities have team activities such as softball, volleyball, tennis, soccer and so on. And these activities not only provide you with good exercise but also put you in circumstances to meet a lot of new people as well. When exercising, picture your muscles. Studies have shown that if you focus your thoughts on the muscles you are working, they will respond better. Try to see them working with each repetition as they contract and relax. As you can see, there are many ways to make getting exercise more fun and interesting. You need not always follow the standard routine of going to the gym or using your home equipment and doing the same old exercises day after day. The important thing is just that you incorporate exercise in any various forms into your everyday life and make these habits the kind of habits that will last a lifetime.

         
    Making fitness part of your life

     

    The pressures of daily life can be daunting, and with demanding careers and raising a family, working out is probably the last thing on your mind at the end of a busy day. However, physical fitness can benefit you in more ways than you think. Being physically fit is not only about conquering marathons in record time and not only about looking your best on the beach -- even though looking your best is always a bonus. Being physically fit can help you live a longer, more fulfilling life, it can benefit your body, your self-esteem and help you deal with the stresses of daily life. Isn’t it ironic how you always manage to find the time to watch TV, time to catch up on your favorite program or the time to get together with friends? Yet when it comes to going to gym or getting physical, you can easily come up with at least 10 different reasons why you’re either too busy or just don’t have the time to break a sweat. Making fitness part of your life should be a priority in everyone’s life -- it should become a daily habit, the same as brushing your teeth or taking a shower. Setting aside one hour of your day isn’t much to ask when you take into account all the positive things you achieve just by being physically fit. Apart from looking and feeling good, working out can benefit you in the following areas as well: * Help to relieve stress, depression and anxiety * Increase your ability to concentrate, think faster and become more sharp * Help reduce blood pressure * Lower the risk of developing colon cancer * Keep your heart healthy and reduce the risk of heart disease * Help with gaining muscle, which can build and maintain strong bones * Increase flexibility, which can help prevent injury and help with muscular tension. So next time you put off going to the gym, stop and think about all the benefits you’re missing out on. Just 30 minutes to an hour of physical fitness a day can be a major health investment. And remember you don’t have to be in a gym to be fit. You can enjoy fitness with your kids, your spouse, family or friends by coming up with fun, physical activities such as going for walks, swimming, mountain biking, hiking or playing golf to mention a few. GET A PLAN There are many great fitness plans out there that can help you get into shape and enjoy fitness, but there are also many scams that promise you the world and don’t deliver. If you have spare cash on hand, get in touch with a personal trainer at your gym and take up a few sessions or visit a biokinetisist who will help you with your goals. You can also browse the Internet for reputable sites for information. KICK START YOUR FITNESS PLAN If you’re a beginner into the world of fitness, ease into a routine by starting off slowly and gradually increase your endurance level. If you go all out on the first day, chances are you’ll burn out and overwork yourself to the extent that you’ll be put off fitness forever. If you’re a newbie, also remember that it takes time to get into a fitness routine and the only way to reach your ideal level is be consistent and stick with the program. MAKE TIME The best way to ensure that you avoid the excuses-zone is to make a habit of getting your workouts done first thing in the morning. Set your alarm to wake up an hour earlier, get to the gym and from there, you can shower and head for work. By doing your workout in the morning you are more likely to put it off later due to tiredness (or laziness), plus research has shown that you burn more fat if you do your cardio sessions first thing in the morning on an empty stomach.

         
    Making time for exercise

     

    As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, I’ve heard every excuse in the book when it comes to why people don’t exercise. However, the one that takes the, pardon-my-pun, “fitness cake” is lack of time. A day doesn’t go by without one of my clients professing that they simply don’t have time for exercise. Well, I’ve seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol – gasp – and chocolate – double gasp! So, don’t give me that bull! People shy away from exercise because they think they’ll have to spend hours in a gym. To maintain good health all you need is a healthy diet and a daily walk that can be broken up into increments throughout the day. Still don’t believe me? I’ll show you how easy it is to fit brief walks into your day: 1) Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If it’s a new episode that you simply can’t miss, jump rope during commercials or run on the spot. 2) Does carting the kids to hockey or baseball cut into your exercise time? Take some inspiration from Jr. and stay on your feet during the game. You’ll get kudos for being the team’s best cheer leader, and your butt won’t expand to the size of the soccer field. 3) Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter. 4) Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk – plus it won’t tempt you to cheat on your healthy eating plan. 5) Remember when people used to “run” errands? Well many of us still take that term literally. The next time you need a quart of milk, walk to the local grocer. 6) Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee. 7) Do you complain about how slow your apartment elevator is? Take the faster route – the stairs. You’ll burn calories in the process. 8) It’s always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o’ plenty. You’ll burn extra calories lugging your groceries back to the car. 9) Have you ever heard the phrase “hurry up and wait!”? Well it’s not just a humorous observation it’s a great way to stay moving. The next time you’re waiting in a long lineup don’t take a chair, pace the floor or do a little stretching. 10) If you have no time to exercise, chances are you don’t have time to clean the house either. Housework – such as dusting, vacuuming, shoveling and raking – is multitasking because it counts as exercise.

         
    Mini guide to safer senior fitness

     

    No Pain. No Gain - is so not the rule for good senior health and fitness! For seniors who already have pain that they are trying to heal, the prospect of purposefully adding even more pain and discomfort makes taking physical exercise seem like a bad joke and totally unreasonable. The idea that we should feel pain after we exercise may be good for military boot camps that want to create soldiers out of young men, but as seniors, there should be a way to work around extreme exercise… and there is! Here is a useful mini guide explaining ways to safer, pain free senior fitness how you can actually enjoy your daily physical exercise… Swimming is popular activity that is highly recommended for no pain, with gain exercising. Being in the water relieves muscle tension, pain and swelling from arthritis, and lets your body perform resistance exercise with little tension on your joints. It is still possible to overexert yourself and feel sore the next day, but the water makes the chances of a successful and painless workout much more possible. Some hospitals have even built swimming pools or co-opted with gyms for pool use because swimming is such a beneficial way for seniors and those undertaking physical therapy to regain strength and fitness. There are a few ways to make sure that you are in the right environment to engage in a no pain with gain workout. Professional gyms that employ certified instructors are a great place to start and senior fitness classes are now becoming very popular. Silver Sneakers offer classes made specifically for seniors at various levels of fitness and ability. Many instructors will also offer modifications for exercises. If the modification information is not readily available, ask the instructor or fitness manager for it. As long as your doctor has approved the activity or class, the instructor should be able to offer ways to keep pressure off the knees and wrists, or recommend alternate exercises for those of you using walkers or wheelchairs. Wellness centers and weight rooms should have personal trainers on hand that can recommend the proper weight for circuit training and lifting weights. If a fitness instructor does not have this information, then consider taking a different class or going to another gym. Luckily, many doctors and fitness enthusiasts are beginning to support seniors in the re-done no pain, no pain approach. Yoga, for example, purports that no one is supposed to feel pain during any of the postures being used. In other words, a posture done within a person's own abilities will not be painful - after all, yoga exercises are designed to improve the body not to cause self-injury! The benefits derived from the different types of yoga are numerous: not only does it help you improve your flexibility, focus and stamina it also helps maintain your overall general health. Besides finding places which can offer you the proper modifications to their classes and machinery, from a mental wellness attitude, finding something enjoyable which you like to do and that is physical will also diminish any pain philosophy. If you pick a physical activity that you consider fun, you are not likely to associate it with a need to create discomfort. For instance, if you go dancing then you should end the night feeling both rejuvenated and exhausted by the fun, not the pain, you have experienced. Even just taking a little walk can do wonders for your fitness and general well being… not only does it revive you it may motivate you to continue exercising. The only potential drawback to doing something that you enjoy is that you tend not to think about how much you are working your body during the exercise. Try to keep tabs on how it is feeling and remember when your body tells you it's had enough - stop and rest! As gentle and safe as the new workouts for senior fitness are, a little soreness can still result from any physical exertion. Counteracting soreness with some yoga or stretches will take away some of your knots and kinks. Drinking plenty of water before, during and after exercise also helps to keep sore muscles at bay. The traditional, tried and tested remedy of a relaxing warm bath is still a favorite way to help your body alleviate any soreness until it gets accustomed to your new pain-free senior fitness program.

         
    Mirror mirror on the wall

     

    Body image is a topic that usually makes one think of teenaged girls starving themselves thin. But most people, no matter how old or young, have a feeling or image of the way their body should look. This image is composed of the actual view in the mirror combined with life experience, such as the image of our own younger/fitter/slimmer body, and the expectations of the way their body “should” look. This “should” comes from media images, parental influences, peers, past experiences or who knows what…. In my many years of fitness training I have noticed one common pattern among new fitness participants. Most newbies start a fitness program to “get healthy and fit” and to change a particular body part. Note the operative phrase here is particular body part. For example, it’s common for men to want to lose the fat roll around the mid section (“love handles”) and for women want to trim the hips. Have you ever really observed other people in your gym? If you do, you will notice that there are a lot of men doing upper body and arm work and a lot of women doing lower body work. I recently prescribed outer and inner thigh (abductor/adductor) work to a client who was an experienced body builder. Yet he had never trained these muscles specifically because he felt these exercises “were for women”! Yes, we’ve all heard for years that it’s impossible to “spot reduce” by exercising the body part, but emotionally this idea is hard to own…especially for newbies. I can’t tell you how many times I have given a person a weight training and aerobics style fitness program which is enthusiastically started but at the 1 month follow up it’s revealed that the exerciser has thrown out exercises that did not target the imagined problem area and replaced them with extra sets of the exercises that did. Now, take that same newbie, get him or her working out regularly and systematically for about 6 months and you get the beginnings of real body transformation. What does this mean? It means different things to different people, but to me it means BALANCE…and balance is beautiful. A body system that is in balance moves better, stands straighter (this means looking better in your clothes), can be trusted to perform physical activities longer and better and is less likely to sustain injury. Yes, the person’s perceived “problem areas” change, but so do all the non-problem areas. The most interesting thing that I’ve noticed is that with this body change, the newbie now truly enthusiastic about his or her changed body also has redefined goals and expectations of what it means to transform their body…and what a healthy body should look like. It’s very common to hear women clients say that they had no idea that their arms could be so attractive and shapely and for men to comment that they like having legs that aren’t so “skinny”. These very same women started out avoiding arm work because they only were thinking about slimmer hips. After six months or so when new trainees start to see real differences, they talk about how they feel a real sense of accomplishment (it is hard work to get there no doubt about it!). They begin to formulate new fitness goals which are surprisingly different than the ones they started with. These folks have not only begun to transform their bodies, they have transformed their thinking. Their perception of their body, or body image, has become very different. They KNOW they look good and feel good!

         
    Moderate exercises to fitness

     

    Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest. Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity. Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day. What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it. DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1. Here are some moderate exercises you can do and enjoy: 1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body. 2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch! 3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport. 4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week. 5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats? Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

         
    Multivitamins a ticket to daily health

     

    An increasingly number of the world's population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals. An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimer's disease can be effectively prevented by a regular combination of Vitamin C and E intake. Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form. Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins. As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins. Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease. Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions. While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.

         
    My running fitness programme

     

    If anyone has decided to embark on a diet and fitness programme, please read my article on my personal experiences in this area and feel free to use this in any other articles. Modern life results in many factors which can cause depression and anxiety in the normal person, life pressures, work, relationships, image and general well being all come into context. Today we are barraged within the media by articles and glossy altered images of beautiful people designed at making us buy products or by into a certain lifestyle manipulated by marketing corporates. Everyone to some effect are manipulated by advertising in the media, if not we would all buy the same products and look the same. I myself embarked on a diet and fitness programme many years ago and now run my life by this programme with the odd day off for good behavior. A few years ago I decided to take fitness seriously as the benefits included relieving stress and anxiety which at the time was becoming an issue in my personal life. I firstly took up running, at first this was extremely hard going only being able to run for about five minutes at any one time. I decided the best route to take was to write down my distances and time and log these for reference; a routine then developed in my running and before long I was up to twenty minutes in a session. I then made significant progress in the following months as part of a personal goal objective and quickly made an average of forty minutes running in a session. What I found as a result of this exercise was that I felt so much better in myself, my stress levels reduced and my anxiety dropped considerably. I also found that running first thing in the morning made me feel good for the rest of the day, it is documented that that early morning runs are the best time to burn fat as you run on an empty stomach and the body uses fat as fuel. When I run in the morning I find this clears my head for the rest of the day, any bad feelings are gone by the end of the session giving me a positive outlook. I also run in a local royal park which the early mornings holds many beautiful sites such as wild animals and birds sharing the same environment of me virtually undisturbed. I always ensure that I complete a full stretch exercise before running paying particular attention to the legs and thigh muscles, if you do not stretch then this could result in soreness and could tear important muscles as they have not had the time to get a good blood flow within the muscle groups. I would recommend stretching everyday even on the days when you don’t run as this will prevent fatigue and soreness which is very important. It also very important to refuel the body with good quality carbohydrates in within the hour after the exercise as this will give the body the required nutrients and energy. I would strongly recommend running as an exercise which benefits the body aswell as the mind.

         
    My top 3 secret exercises to melt the fat

     

    Copyright 2006 strength-training-woman 5 is a magic number. I follow 5 tips to fat loss and I am doing 5 sets in my pyramid strength training routine this month. But I am only going to give you my top 3 secret exercises to melt the fat. These 3 fat loss gems are nothing spectacular. There is nothing new or earth-shattering about them. You do not need fancy equipment or top of the line products. Doing these 3 exercises will produce excellent fat loss results when combined with a spectacular menu and a regular cardio program. Exercise #1 - The Squat The squat is an excellent compound exercise. It is one of my favorite exercises because it really works the quadriceps, hamstrings and glutes. There are many variations of the standard squat exercise. For example, there is the front squat, sissy squat, hack squat, full squat, split squat, single-leg squat and a few more. What ever variation you choose is up to you. They all work the thigh muscles and are effective. Here is how a regular squat is performed: Starting Position: Begin with both feet under the hips. Hands are relaxed by your sides. You may choose to hold free weights for extra intensity. The Movement: Slowly lower as though you were going to sit in a chair on the inhale. Keep your back flat and eyes forward. Try to keep the bulk of your body weight on your heels. Lower all the way down until your thighs are parallel with the floor. Hold here for a few seconds before slowly rising back to the starting position as you exhale. Notes: Some variations of the squat will have different directions. In any case, have with a professional watch your form and critique your movement. Exercise #2 - The Bench Press The bench press is another classic. It may be one of the best known exercises of all time. The bench press is also compound exercise. It works multiple muscles at once. It works the chest, the shoulders and the triceps. You can do this exercise on an incline, decline or on a flat bench. Some people even use a stability ball instead of the bench. Just be sure you feel comfortable and have balance at all times. Here is how a flat bench press is performed: Starting Position: Begin by lying on a flat bench. Your legs should be relaxed and feet planted on the floor. Lift the barbell from the holding rack. Your arms are stretched out, but not over-extended. The Movement: Slowly lower the barbell to your chest as you inhale. Hold for a second or two. On the exhale slowly lift back to start. Notes: Be careful not to arch your lower back on this exercise. Just use your chest and arm muscles to perform the reps. Also, you should not allow the barbell to bounce off your chest as your bring the weight down. Always use a spotter. Exercise #3 - Plank Pose The plank pose is one of my all-time favorite abdominal exercises. I learned about it as I was becoming certified to teach yoga. This simple, yet amazingly effective, exercise has had a special place in my heart ever since then. The plank pose targets the abdominus sheath that runs down our mid-section. Strengthening this muscle helps our posture and balance. It also provides extra support for our lower back. As if those reasons were not enough, the plank pose is famous for strengthening the muscle that holds in our gut! Here is how the plank pose is performed: Starting Position: Begin on all fours. Your hands should be under your shoulders and your knees should be directly under your hips. The Movement: On the exhale, move from all fours to a regular push up position. Continue to breathe regularly as you hold that position as long as you can. Pull your belly button into your spine and keep your back flat. Stop immediately or lift your backside into the air a bit should you feel lower back pain. Notes: This exercise works the whole body. Just keep breathing and keep the back flat. Your arms will most likely get tired first. Count how long you can hold the pose and try to hold it a bit longer the next time. These three exercises are some of my favorites. They all work various muscle groups and have multiple variations. These exercises should be combined with a regular cardio routine and a great eating plan. Diets do not work. Find a menu that works for you and includes carbs, proteins and healthy fats. Always consult with your doctor before beginning a workout routine or change in lifestyle.

         
    No excuse for not exercising

     

    For many people in today’s busy world it’s quite easy to come up with an excuse for not being in shape and exercising regularly. Some of the more common ones are “I’m too busy”, “There aren’t enough hours in a day”, and “I’m so tired after work and taking care of the kids all day”. However most of these are just that, excuses. Unless your doctor has informed you that you should not exercise, some form of activity or physical fitness should be a priority on everyone’s daily routine. The key is realizing that your health is an important part of your life, and should be made a priority. The best way to keep is shape is to be involved in some sort of physical activity on a regular basis (at least 3 times a week). If you can find a sports activity like swimming, tennis, racquetball, basketball, baseball, softball, running, or karate that you enjoy this is just as effective as a regular exercise routine. If it’s something you enjoy chances are you won’t think of it as drudgery and will look forward to doing it. For those of us who don’t participate in some form of sports on a regular basis we are going to have to come up with regular exercise program. One of the most successful methods is to get up half an hour earlier in the morning and exercise. If you really like your sleep this may be hard, but if you exercise at night it’s much easier to say “I’m too tired today” and skip it. If you have kids around the house you are also setting a great example about how important taking care of your health and your body really is. The first option to consider is choosing a gym. While a gym can be expensive you will have access to a wide variety of equipment and machines that you could never afford or fit into your house. You will also have access to health professionals like personal trainers. If a health club is too expensive or doesn’t fit your lifestyle consider a home gym. You can usually purchase a set of free weights, exercise bench and floor mat for under $200. If you like exercise machines such as stair climbers or stationary bikes keep in mind some of these can be expensive. Watch for garage sales where you can pick up second hand units at a discount. Some people prefer the guidance that an exercise tape can give you. While these are good choices if you are like most people, you’ll get tired doing the same routine after a few weeks. Consider choosing a series of tapes, borrowing some from the library, or trading them with a friend. With the expansion of fitness programs on cable TV you also have access to a wide variety of programs. If the instructor you like isn’t on when you exercise consider using your VCR or Tivo to time shift your viewing. Once you start exercising regularly make sure you vary your routine and change it from time to time. This not only keeps you from getting bored but it keeps your body from getting used to the exercises. Most fitness experts recommend changing your routine every 6-8 weeks. As with any fitness program make sure to check with your doctor before beginning an exercise program. © Copyright. Fitness-Infomercial, All Rights Reserved.

         
    Nordictrack what is in a name

     

    Pretty much everyone on the planet over the age of 15 has heard of the inimitable NordicTrack Ski Machines. A wildly popular and original machine that has been around forever and continues to hold a small devoted fan base much like Saab or Volvo. If you have ever tried out one of their skiers, you would not forget your first time. I remember the feeling that I was on ice before I wildly grabbed hold of the frame in order to keep myself from achieving a horizontal position on the floor. I’ve seen people put the skis through walls, dogs and cats start living together, the dawn of the apocalypse…well maybe I’m being overly dramatic. It should suffice to say that learning to use one of their skiers is akin to riding a bicycle. It is not the easiest thing to learn but once you learn it, you have it for life. Towards the end of the run of the original NordicTrack company, they branched off into weight trainers, electric treadmills, manual treadmills, and some products that we won’t discuss because to do so would border on verbal pornography. The brand was bought by Icon Fitness after the bankruptcy of the original NordicTrack company in 1998 and they have since moved the lineup into more mainstream sales venues such as Sears. The name holds a certain level of cache and Icon has taken advantage of this to bump up into higher pricing brackets than most of their other brands could attain. Unfortunately, until a few years ago the price was the only thing about these machines that was high. If you had one of the original EXP1000 machines, our sympathies are with you. They had problems with everything from the plastic parts, to electronic grounding problems, to failed consoles. It wasn’t a pretty picture. We believe the big driver of this changeover has been Johnson. The maker of the Horizon brand has given the large sales venues an alternative and while Johnson was producing higher end machines for the US market and moving down in price point, some of the quality carried over. Not to say Johnson hasn’t had their own missteps, but overall they have been a big reason why everyone has had to step up in quality, including Icon. Over the past few years though the quality of the NordicTrack machines has increased drastically and has forced all reviewers to re-examine the brand. Icon has created a series that hits right at the sweet spot price points (below $1000, $1500-2000, and sub $3000). Brands that have previously dominated these ranges, especially the higher ones, need to watch out for these new products that could grow to dominate them in their own ballparks. Icon has the best distribution and most efficient manufacturing in the industry, these two facts alone mean that they can deliver far greater value than the competition, and now that they have turned their focus on to higher quality their brands-especially NordicTrack-could put the old guard in a world of hurt. The consumers need look no further than the new NordicTrack S3000 treadmill to prove this point. The machine retails for roughly $2700 and delivers higher quality than brands like Landice and Lifefitness in this price point. In Ellipticals NordicTrack tends to shoot lower in the price categories and the prices most of its models are between $700 and $1500. These are really strong market prices and along with their quality improvements should put NordicTrack in a dominating position. The only Achilles heel of the brand remains in the area of service. Like many big companies, think of your local cable company, Icon does not have the responsiveness of many of the smaller companies. In the past, it has been a headache dealing with Icon if you had a problem and that fact was exacerbated by the fact that their machines were not made with the quality that they are today. Icon has made a big push to improve in this area so we’ll see if the changes have had the desired effect. Time will tell but if they get their act together in service, many companies will go the way of the dodo. Check out some reviews of the NordicTrack Treadmills and Ellipticals before you take a trip to go buy a new piece of equipment and see what you think. The most important factor in your new treadmill or elliptical is what you think. If it feels good, you will be more likely to use it and that’s the most important thing. You can have the best quality machine in the world but it doesn’t do you any good if it isn’t used regularly.

         
     
         
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