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    Free Essay
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    Where to find free exercises to flatten stomach

     

    They are everywhere; magazines where on the front cover have beautiful models showing off their flat stomach and a caption that may say something similar to "Want flat abs, we'll show you how!" These magazine articles are great for some people who want to spend the money to buy the magazine in order to find out how to flatten their stomach. Then there are endless websites that if you sign up and pay the fee, you will be given exercise routines meant to flatten you stomach. Again, this may be a good source for some people who have this goal, but where can you go to find free exercise to flatten stomachs? The internet is probably one of the best sources for finding free information. There are hundreds of sites a person will find just by using the search words "free stomach exercises" or similar phrases. These sites will give step-by-step instructions on how to perform a variety of exercises to flatten stomachs. When a person finds several exercises he or she likes, it is simple to print them out and have the paper available when performing the exercise. Another good source to find free exercises to flatten stomachs is at a library. The library may actually have more information then the internet; it is just not as convenient. A person who takes the time to visit the library can find books on how to flatten their stomach read magazine articles and borrow videos that talk about exercises to flatten stomachs. One source for finding free exercise to flatten stomachs is the television. If a person can set aside a specific time during the day for exercise, there are many television programs on throughout the day that are exercise related, even channels dedicated just to exercise and health. Many of these shows will focus on flattening stomachs, since this is a primary goal of most people that exercise. This method for finding free exercises to flatten stomachs may be the least convenient and may not be feasible to everyone, but for some people that can find the right program and make it work with their schedule or the ability to record for use at a later time, it may be a good option. For people that truly need to loose weight around their stomachs for health reasons, doctors are probably the best source for free exercises to flatten stomachs. They will have available many brochures and other material that will help the person in their goal to look and feel better. In addition, a doctor would be a good source for finding out other places to obtain this information. There are hundreds of sources for finding exercises to flatten stomachs. Some of these sources require a purchase or even an investment. There are also many sources available that offer free exercises to flatten stomach muscles. Just because a person paid for the information does not necessarily make it better. Remember, the best exercise is the exercise that works for the individual, regardless of the source.

         
    Who dominates the treadmill reviews smooth treadmills

     

    Any careful consumer will seek out the sage advice of a treadmill buying guide before they commit any of their hard earned cash to one particular make or model, and anyone who has done their research will discover that Smooth treadmills are the darling of the treadmill reviewers. This popularity is arguably ascribed to the ubiquity of the Smooth Company on the Internet – Smooth treadmills are available not only from the manufacturer themselves, but also through a range of representatives and affiliates – but such a belief would only be partly true. The manufacturer of Smooth treadmills might be a company on the grow and eager to promote their wares online, but the running machines offered by Smooth pack a punch that more than backs up the ‘net noise the company makes. Unlike many other companies that seem to make a big fuss on the Internet, it seems that the manufacturers of Smooth treadmills are a stable company that have a genuinely impressive product to sell. Smooth treadmills are, in fact, consistently rated as one of the best treadmills available in each of their respective classes – budget, mid-range, and expensive, for example – by almost any treadmill buying guide that you can find. And with most consumers checking these guides out before they buy, these positive reviews have to be reliable, so the power of treadmill buying guides is an influential one. So when you discover that such well known and well thought of sites rate Smooth treadmills as the best you can buy for the money you have to spend, you can be fairly confident that you are on to a good thing. The fact that Smooth treadmills dominate more than one category in any treadmill buying guide also points to the company’s high production standards – it’s clear that Smooth aren’t just tossing out a cheap version of their higher spec models to cash in. Regardless of the amount of money you have to spend, the reviews recommend Smooth treadmills as being well worth the cash. Even if you opt for one of the so-called budget Smooth treadmills, you will get more features than you expect. From hi-tech shock absorbing capabilities to ergonomically designed heart and pulse measuring devices, Smooth treadmills comes with the features you want to help motivate you in your exercise endeavors. And while any good treadmill buying guide will admit that the presence of these features might detract from the overall quality of Smooth treadmill’s more basic parts – such as the frame and the motor – accusations of this kind simply don’t hold any water, as the buying guides note the longevity and good functioning of Smooth’s products. Smooth treadmills are one case where the hype does live up to the noise it has created. The Smooth name is not the sweetheart of the buying guides for nothing.

         
    Why choose treadmills over other exercise machines

     

    Obesity is one of the risk factors in many serious diseases like diabetes, heart ailment or gastro-related illnesses. Man’s present lifestyle has made it almost impossible to avoid fatty foods. A closer look at the most-sought after restaurants for busy people includes diners that offer quickie but fat-filled meals. Added to the proliferation of tempting food outlets is the busy schedules of people who barely have enough time to meet their family, much more to exercise. There are those who make an effort to lose a few pounds but are hampered by their busy schedules. One strategy to keep up with a regular exercise despite one’s busy schedule is to buy exercise machines that can be used for a few minutes during one’s free time, anywhere. If you have a busy schedule, what you need is a machine that you can keep in the office or in the house, and which can be easily stored in a small space. One of the most practical exercise machines is the treadmill. It may cost more than the other exercise machines but it has proven effective to most people who look at exercise with disdain. Most people dread the times when they have to use their exercise machines because these are either too complicated or a tad difficult to operate. Using treadmills can come naturally for most people because what it requires is the basic walking and running skills, two skills that come naturally among humans. If you have a tight budget, there are manual treadmills which operate simply by treading or walking on the rubber. For those who have more money to spare, there are electronic treadmills that measure the calories lost, miles traveled and other exercise data. No matter what treadmill you choose, you will definitely be able to recoup such investment in a short time as you will be able to stay on the machine longer than any other exercise machines. Experts said that high-end treadmills with a motor horsepower of 1.5 or 2.5 continuous duty should be preferred. Also choose treadmills with a longer warranty period for their motor. You can avoid getting injuries by doing some stretching first before starting out on the treadmill. Begin your treadmill exercise by walking and getting the hang of the machine. Do not try any antics as you can fall off the treadmill if you try running without getting too familiar with the machine. You may be excited when you first get hold of the machine but a 20 minute walk using the treadmill two to three times a week would be a good start. Gradually increase your speed and frequency as you get more comfortable with the machine. Walking on the treadmill for at least 30 minutes every session will help you lose fat. However, always check with your doctor before doing any exercise routine to make sure you are not aggravating any physical illness. Other people use their treadmills while watching television or listening to their favorite music. The secret of a successful exercise routine is not just a good exercise machine; you also have to enjoy what you are doing.

         
    Why dance lessons are good for your heart

     

    Keeping our hearts healthy is important. Cardiovascular exercises, which increase heart rate, keep our hearts in shape. Regular exercise has also been shown to lower blood pressure, freeing our heart from some of the effort in moving blood through our system. But many people don’t get much enjoyment from disciplined workouts. They know they need regular cardiovascular exercise to stay heart-healthy, but what activities are there to steer clear of tedious typical exercise programs? Many find dancing to be one such activity. Dancing allows you to get your heart pumping and your limbs moving without having to endure the monotony of exercising on a treadmill or at a gym. Dancing regularly keeping not only keeps ones heart healthy, it also helps maintain balance and coordination. Plus, of course, dance lessons and events let you get you out of the house regularly and make and meet friends. Local organizations, universities, community and, sometimes, churches hold dancing lessons and events that are open to people of all abilities and skill levels. If you haven’t danced in awhile, or even if you’ve never tried it before, it’s never too late to learn. Adding another skill to your list never hurts, and dancing is an ability that comes in handy mighty often. Dance lessons are typically offered by style (ballroom, folk, Latin, swing, et cetera) and ability level (beginner, intermediate, advanced, competitive). Most dances that you’re probably familiar with fall into the category of “ballroom dancing.” Ballroom dancing is performed with a partner (don’t worry; there are typically a number of “singles” taking lessons. You’ll be able to pair off when you go to the lesson). Everything from the internationally renowned waltz, to the classic American Foxtrot, to the Latin salsa and cha-cha, fall into the category of ballroom dance. Folk dancing typically refers to square dancing, contra dancing, or one of several Irish, Scottish, or English styles of dance. Folk dances can sometimes be more social than ballroom dances (since partners typically split up and join with others during the course of the dance). Other popular styles of dance include swing, Latin, traditional and many others. Feel free to explore. Books and videos can also be found online, if you just need a refresher, or would rather get the basics in the comfort of your own home. If you’re looking for a great way to be heart-smart, stays fit, and meet new people, try dancing. Dance lessons allow us to try something new, exercise, and take part in a social activity all at the same time. Find a style that interests you, pick the appropriate skill level, find a place, and dance!

         
    Why exercises to flatten stomach muscles are popular

     

    There are many times in a person's life when they really want to look their best. Perhaps it is for a high school reunion or for a wedding, and probably the most popular time for wanting to look good is during swimsuit season. For all of these times, and many more times, most people's focus turns to their stomach and they start thinking about excursuses to flatten stomachs. People tend to think that a flatter stomach means better looks and most people want to look their best. A flat stomach does go beyond looks however; there are medical reasons why people should concentrate on exercises to flatten the stomach. Medical evidence suggests that people that carry extra weight around the stomach tend to be more likely to develop serious medical conditions, including diabetes. The stomach is also the core of the body, this means that the stronger and healthier the core is, the more likely the rest of the body will be as well. Consider a person with back problems, which is a common problem with many people. These people benefit greatly from doing exercises to flatten their stomachs. This will help improve posture and relieve tension in the back as access weight is removed from the center of the body. When a stomach is flat, it also helps the person to walk taller and straighter, giving the person more confidence and improves their overall looks compared to a person that walks hunched over. Besides looks and health, another reason why exercises to flatten stomach muscles are popular is because they are easy to do. They can be done practically anywhere, in a gym, at home in front of the television or anywhere else. They also do not take equipment to do. While there are plenty of machines and smaller pieces of equipment all geared for flattening a stomach, they are not necessarily needed to get the same results. All a person needs is some room to lie down and the desire to improve their stomach. There are a wide variety of exercises that target this area of the body, so a person can choose which moves will work best for him or her. Because this type of exercise is so popular, most workout programs, whether on a video watched at home, a health club or any other program a person follows, will include exercises to flatten stomach muscles, because it is so important to keep them strong and also because of the popularity of this type of exercise. Most people are not interested in simply working on their legs or arms or other parts of their bodies unless they are exercising their stomach as well. Obviously there are many reasons why people want to flatten their stomach and spend a lot of time doing exercises to flatten the stomach. Whether the reason is vanity or health, it is important to remember that like with all things, it will take time to get the desired results and a person must stick to whatever program they are comfortable with until they have the stomach they want. The good news is that stomach muscles respond very well to even a little exercise, with some exercise and a good healthy diet, most people can see results, provided there is no medical reason why they probably won't succeed.

         
    Why should i exercise

     

    For some, exercise is a passion. For others, it seems to be a four-lettered word, or in this case an eight-letter word. But, it doesn’t have to be a dreaded event. Exercise can be fun. It can mean more than running for hours on the treadmill or climbing the stair master until your legs feel like Jell-O. You can get in shape by doing things that you love to do. Take sports for example—when you’re playing a heated game of basketball with your buddies, it doesn’t feel like exercise, but more like just a good time between friends. A good tennis match on a Saturday afternoon can help to relieve stress just as much as a good run around the track would. Take advantage of your geographic location. If you’re lucky enough to live in a mountainess region, hiking and rock climbing can be a great form of exercise that doesn’t have to feel it. Getting out into nature and climbing a mountain filled with beautiful trees, rocks and birds can do wonders for the body and the soul. There’s just something about being outdoors that makes your body feel alive. Maybe you live away from the mountains, but close to the beach. There are endless opportunities to work out there. From strolling through the sandy beaches to fun-filled beach volleyball games, you can be shaping up without being stuck inside a gym. And, if you’re the water-type try your hand at surfing, wake boarding, water skiing or any other water sport that gets you out of your beach chair and into the activities that can help your health and your figure. Some other fun ideas to get active without the dread that you feel when you hear the word exercise are bike riding, swimming or dancing. Get a group of friends together, hop on your bikes and head out on a groomed city trail. You’ll be riding, chatting, laughing and…exercising. Or, take the kids to the local swimming pool. Not only will they love it, you’ll be burning calories right and left as you chase the kids around, attend underwater tea parties and teach them how to dive. Swimming is a great way to get a good work out, without feeling the pain of a good work out. Dancing is another fabulous way to sneak in some exercise. Whether you take a ballroom dancing class, enjoy tapping or just hit the clubs with your friends to dance the night away—you’ll be sure to reap the benefits of shaping up. Getting in shape can be fun, so don’t let your negative connotation of exercise inhibit your body from the benefits of daily activity.

         
    Why step out of your comfort zone

     

    As I pushed against the pedals of my bike during a recent bike (spin) class at the gym, I observed my own discomfort rise as the intensity of the class increased. Confronted with both physical and emotional discomfort, I became consciously aware that I had two primary choices in response to my pain. Each of these responses would impact differently on my outcome and results. So what result could I expect to achieve by stepping out of my comfort zone? Placed under pressure, my physical body responded by ‘heating up’ – my breathing became shallower and faster, my legs began to ache, and beads of sweat erupted over my body, slowing dripping off my face in steady drops onto the floor below. As I reached for a towel to wipe my face and momentarily recover, I realized that I was now experiencing emotional discomfort as well. As my physical discomfort intensified, so did my emotional discomfort. I experienced feelings of doubt as to whether I could continue with the level of intensity, and feelings of wanting to disconnect and/or quit from the physical discomfort I was experiencing. In response to being pushed outside of my comfort zone, my two choices or responses to this situation became immediately apparent. One choice was to ‘back off’ or slow down, and thereby reduce and/or minimize my discomfort. If I took this choice, I knew I could experience returning to a place of physical comfort, where my body ‘cooled’ down and relaxed, and also to a place where my emotions would return to a calmer state. The other choice I faced was to notice and accept my discomfort, but to decide that I would continue regardless. In this decision I understood I could continue to experience discomfort (for a temporary period), and perhaps even face the possibility that the intensity of discomfort would increase. To determine my choice, I asked the question: “What is my intent in taking this class? What are the results I’m looking to achieve?” Is it to experience exercising comfortably – knowing that by not extending or pushing my limits, there was a good possibility that my level of fitness and physical shape would remain unchanged (or be very minimal)? OR Is my intention to experience change and growth in terms of my physical fitness and shape, knowing that in order to achieve this I would likely need to push my current physical comfort boundaries? Relative to my short and long-term goals for the class, (which in this instance was to increase my fitness), making the choice to ‘push’ through my discomfort and persist with that temporarily, was more likely to produce the result I was after. I decided the ‘uncomfortable’ choice was more in alignment with my intention, so I chose this in preference to remaining ‘comfortable’ throughout the class. In my opinion, there was no ‘right’ or ‘wrong’ answer faced with the above choices. Rather, simply an awareness of whether the choice made was in alignment with the end result I wished to experience. So why would you want to step out of your own comfort zone? When you’re next exercising – be it walking the dog, exercising at home or at the gym – why not ask yourself this question to provide you with the answer. ‘What is my intention by participating in this particular exercise?’ If your own intention is purely for pleasure or recreation, then you may be quite willing to create the experience where your exercise is comfortable and painless. If however you are looking to produce change at a physical or fitness level, consider the possibility that experiencing some discomfort may be necessary in order for you to achieve these results. Choosing a state of ‘discomfort’ or ‘comfort’ is not a judgment exercise, simply a choice you make relative to creating an outcome more in alignment with your desired result.

         
    Why women need to exercise

     

    Women know they need exercise, but who has the time? Balancing a career, a family and everything in between often causes women’s personal needs to take a back seat to other concerns. There are numerous reasons why women need to include exercise into their daily routines. Of course, there is the obvious benefit of shaping a slimmer body but did you know that exercise for women has also been proven to alleviate depression, help prevent colon cancer and boost your immune system? In addition, regular exercise for women helps prevent osteoporosis by strengthening their bones. Many women find that exercise relieves the symptoms of premenstrual tension (PMT), painful periods as well as pre - and post-menopausal symptoms. Women who are physically fit before and during pregnancy often have less severe back and labor pain and experience easier deliveries than women who are unfit. Further, fit mothers-to-be are less apt to become overweight and regain their pre-pregnancy figures much more quickly after giving birth. In addition to improving their appearance and overall health, many women say that exercise helps to boost their self-confidence in all aspects of their lives. Mary McElroy, professor of kinesiology at Kansas State University says, "Exercising gives women a sense of accomplishment, which is related to self-esteem. It can have a powerful effect on self-image. I would take the benefits of exercise beyond health. Exercise is an important component of one's quality of life." In recent years, there has been a boom in the variety of workouts for women as well as an increased availability of exercise and physical recreational options, including online fitness programs--primarily because more and more women are taking a serious interest in keeping themselves fit and strong. Studies have shown that a combination of cardio and strength and flexibility training including walking, running, climbing stairs, kickboxing, yoga, cycling at a moderate pace and other recreational pursuits help women to stay healthier, happier and more productive as compared to their sedentary counterparts. Note: Always consult with a professional health care advisor before beginning any physical fitness program. If you have questions or need further information about workouts for women, please contact Slimtree at [email protected]

         
    3 Secrets and tips for anit aging

     

    : Anti-Aging, Staying Young, looking younger or just feeling younger is a multimillion dollar industry. There's a really good reason for it. We have an ever-aging generation. This generation is one of the largest generation on the planet. Naturally, there's a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace.

    But don't get 'taken' by the unnecessary products that play on the emotions of those who wish to look young. The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed. Secret Tip #1: Feed Your Face If you feed your face with anti-aging food on a consistent basis, you'll find it easier to stay young. Another way to say this is to just make sure you're not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you'll grow older faster. The body knows what it needs. Just give it to your body. Secret Tip #2: Pick Something or Go Somewhere In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn't have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time. Secret Tip #3: Don't Be A Party Pooper Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That's the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going stay young for very long. In fact, if you're older in age and you're doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it. Enjoy life, stay young mentally, emotionally, physically and you'll see an anti-aging process that you'll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.

         
    5 Components of physical fitness

     

    Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise. The components of physical fitness are: * Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. * Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort. * Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. * Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion. * Body composition - the percentage of body fat a person has in comparison to his or her total body mass. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health. Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed. Regularity To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet. Progression The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Balance To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. Variety Providing a variety of activities reduces boredom and increases motivation and progress. Specificity Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does. Recovery A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance. Overload The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

         
    5 Great tips on exercise

     

    Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out. 1mon Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal. 2mon Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life. It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise. If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program. 3mon Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles. 4mon Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do. 5mon Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week. Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

         
    5 Helpful things to do to start your personal fitness program

     

    The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin. Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start. So where do we begin? Or is the question: How do we begin? The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well. After you get the “OK” from your doctor, try these 5 things to help you get started: Make the Choice to Start Exercising and Eating Right Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward. Write Down What You Do You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why….. Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine. Research and Get Information Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information. If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while). Create a Simple Plan and Set Realistic Goals Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success. Execute Your Plan Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step. I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.

         
    5 Myths about the fitness exercises

     

    1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can't be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo, mini-triathlon, jogging, etc.). 2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next. Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job. 3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles. 4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing. 5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

         
    5 Super simple exercise tips

     

    With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track. Tip #1 – Do Something You Enjoy Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine. Tip #2 – Schedule Time for Exercise As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it! Tip #3 – Remember that Exercise Can Energize Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers. Tip #4 – Don’t be Afraid to Mix it up Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team. Tip #5 – Always Begin by Warming up Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

         
    7 Diet secrets of the stars

     

    Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies. So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities. 1. Jennifer Aniston The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of: 40% Low glycemic carbohydrates -Foods such as beans, fruits and vegetables, legumes 30% lean proteins -Tofu, fish, chicken, turkey, beef and low fat dairy products 30% essential fats -nuts and seeds, fish and olive oils It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss. 2. Kate Hudson The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood. 3. Oprah Winfrey As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening. 4. Gwyneth Paltrow A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday. 5. Madonna The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein. 6. Claudia Schiffer The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea. 7. Christie Brinkley Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast. Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

         
     
         
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