Fitness: Health Pointers for the Fitness Babes

Exercise is an essential in life. Most people will certainly nod their heads to this. Exercise is not only perfect for losing weight, it is also good for keeping a reasonable body weight, for giving a boost on the metabolic rate and also for burning those unwanted excess calories. Exercise also revs up the heart and the lungs’ machinery making them more efficient in doing their natural functions.

Aside from these, exercise also works for strengthening the bones and keeps people looking good and feeling good about themselves. Exercise also gives people the stamina to enable them to keep up with the pace of their lifestyles. Unfortunately, not many people chose to do what is good for them. Most people could not decide exactly what to do when waking up in the morning; whether to exercise or to press the snooze button one more time.

The following tips are very helpful in reaching and maintaining the ideal body weight. This is especially great for women since they get through a lot of things going on in their bodies and are more susceptible to osteoporosis. Not to mention that many women are under the pressure of keeping themselves beautiful. It is recommended that one or two of these tips at a time are incorporated to the work out routine.

Worry not that the exercise routine is not enough. It is important to keep the commitments one makes. Ideally, it is advised to exercise three to five times a week for 20-60 minutes. However, this is not exactly the case in the real world. One should not frustrate herself by aiming for the ideal when she knows for herself that it is utterly impossible. If she an manage it two times a week for twenty minutes per session, that will do just great.

It is best to focus on doing what one knows she can do than to reproach herself for having not done enough. She can start from this point and then progress on afterwards. This should make her feel successful for having kept her commitment to herself.

Weight lifting should always come first. Many women always do cardio exercises first before weight lifting. A disadvantage of this is that it is possible to miss a critical component of the routine and spend all of it on cardio training. A women may notice this by not being able to see results even after devoting long hours at the gym. This can be avoided by reversing the order. This will guarantee visible positive outcome.

Remember to monitor heart rate. It is recommended to exercise at 75-85% of the maximum heart rate. Many people stick with just pumping up only 50% of their maximum heart rate. To ensure that one is working out at the prescribed target heart rate, she should use a heart rate monitor or any exercise equipment with this feature.

Work out for only an hour or less. Doing this will keep one from dreading the gym. Focusing on the exercise and the aim to be accomplished will make each work out session more and more efficient.

Have some sort of fitness social support. Being in a fitness community maybe the important element lacking in your training program. A social support can do amazing wonders and therefore should not be underestimated. It would be helpful to work out in a gym once in while if one customarily does her work outs at home. One can also try classes in activities that have always been interesting such as yoga, pilates or sailing perhaps. One can also join clubs such as a walking club or a running club for instance.

Pep talk yourself. One should not pressure herself too much; rather, it is best to congratulate one’s self and give out words of encouragement in between exercises. One should never forget to say some positive feedback for herself.

Nicholas Tan
http://www.articlesbase.com/fitness-articles/fitness-health-pointers-for-the-fitness-babes-365536.html

Controlling Anxiety and Depression

We are all aware that there are things we can do to increase our level of positive feelings–even if we are dealing with anxiety or depression. At any given moment, you can choose to do something that results in you feeling slightly better than you did just a few moments ago. So what keeps us from doing these things?

Here’s the real problem: we’re all looking for way to change our lives, not the next five minutes. So, changing your state of mind for the next 5, 10 or 15 minutes seems too trivial. It doesn’t seem like anything worth bothering with. But what we forget is, life is a numbers game. That’s right, it’s all about the percentages!

Consider this question: how would your life be different if you could feel 1% better every single day? 1% might not seem like much, but let me tell you, feeling better works like compound interest in a bank account. It increases exponentially over time. So even feeling slightly better, multiplied by every day of your life is a huge change. Let me say that again. Feeling even slightly better every day, compounded by every single day of your life, produces a huge boost in your overall sense of well-being and happiness.

Now, if you get the feeling that I’m trying to tell you that little things matter a lot, you’re absolutely right! I know you’ve probably heard these comments many times before and they may just seem like cheesy platitudes, however, nothing could be further from the truth. Even cheesy cliches can be profound sometimes, and this is a perfect example of that.

In fact, the exercise we’re going to do today is an even better example of this. It’s called the 30 second emotional shift, and here’s how it works:

We’re not going to try to change your life. We’re not even going to try to change the way you feel today. Instead, we’re going to focus with laserlike precision on a very tiny shift, only 30 seconds. Again, if this seems too trivial to bother with, let me assure you that even a 30 second shift in your emotions can and will have far-reaching results, and using this exercise daily can produce an exponential increase in your base level of happiness.

Now, I will be the first to admit that this is the simplest exercise in the world. Don’t be put off by that. Keep an open mind and you will find that even this ridiculously simple exercise can greatly improve how you feel today and every day. All right, let’s get started:

Have you ever seen someone with a huge ridiculous smile on their face? I’m talking about the big fake cheesy, Miss congeniality type smile. Believe it or not, we are going to emulate this behavior. It is not important that you feel like smiling, in fact, were not even going to aim for that. No, we’re simply going to fake it. That’s right, were going to put on a big humongous fake smile, and not because we’re idiots, or because we actually feel this way. We’re going to do it as an exercise, we’re going to use this -fake it till you make it- behavior as a tool.

Now before we get even get started, I’d like to address the naysayers out there. You may be thinking, come on, if I felt like smiling, I wouldn’t be depressed! But you see, the point of this exercise is, it doesn’t matter if you feel like smiling or not. In fact, it doesn’t matter how you feel, because this exercise is not based on feelings. It’s based on behavior. We’re simply going to engage in a certain behavior for a very short period of time. We’re just going through the motions, that’s all. But have a little faith, you will soon see why this is a valuable tool to increase your quality of life.

To get started, you need access to a clock or watch with a second hand. A stopwatch would be perfect, but use, what ever you’ve got. If you don’t have a watch available, just can count on your fingers. Just remember to keep track of the time as you go. We’ll begin by putting on a huge fake smile for 10 seconds. Only 10, do not be tempted to reach too far too soon. Your goal during this 10 second exercise is to achieve the biggest, cheesiest, fake-ist smile you can possibly muster. The idea is to go way over the top, smile so hard your facial muscles ache! Keep in mind that the more you put into this exercise, the more you will get out of it, so don’t be afraid to really push yourself. Get into it! The results will be well worth it.

Of course, you want to do this exercise when you are completely alone, because let’s face it, you’re going to look a bit ridiculous. Don’t worry one bit about that. Just stay focused on what is important, which is doing the exercise and giving it your all. So, whenever you’re ready. Let’s begin with a 10 second session. Ready? Go!

Don’t forget, really show those teeth. Smile like a cheesy toothpaste commercial on steroids! And get your eyes involved in this. Dilate your eyes, make them large and sparkly. Remember, what you’re going for here is to make the cheesiest, biggest fake smile you’ve ever seen. For extra motivation, do this exercise in front of a mirror. That’s also good for a laugh.

So how did you do? Did you achieve that huge, fake, ridiculous smile? I’ll bet you did. It’s actually not that hard to do, especially for only 10 seconds. If for any reason you don’t feel you achieved the huge fake smile for the entire 10 seconds, relax for a bit and then give it another try in a few minutes. Remember, you only need to hold this for 10 seconds. That’s it. Once you have achieved that 10 seconds, we’re going to bump it up a notch. This time try the same exercise for 20 seconds. Ready? Let’s begin.

This time really push yourself. Open up your entire face, eyes wide, teeth showing, simply radiating cheesy happiness for 20 short seconds.

Okay, great, how did you do? If you didn’t quite achieve the huge cheesy smile for the entire 20 seconds, that’s no big deal, just relax for a few minutes and then try it again. Once you manage to hold this cheesy grin for 20 seconds, we’re going to bump it up yet again. Same exercise, but this time were going for 30 seconds. That’s all, just 30 seconds. You can do that. Of course you can, anyone can hold a cheesy grin for 30 seconds and having already practiced on smaller intervals of time, this will be a piece of cake. Ready to go? OK. Get that cheesy smile on and start watching the clock!

Now after you’ve attained your 30 seconds of cheesy smiling, you can just relax. Let your face go anyway it wants. Smile, frown, whatever you want to do, it’s all good. Now, take a moment, just relaxing, and let’s evaluate how you feel right now. Would you say that you feel slightly more up, more positive, happier than you did before the exercise began? If you’re like most people, you will notice a small but definite shift in your base level of happiness after doing this exercise.

I personally began by using this exercise twice a day for 30 seconds at a time. After a few days, I progressed to doing the exercise three or four times a day, for up to one minute at a time. At this point, I’d definitely noticed that I felt differently, I felt better and my base level of happiness was on the rise. After several weeks, I got really good at this. And even tried holding the cheesy smile for 4-5 minutes at a time. I thought my face was going to freeze that way! But let me tell you, I felt great for the rest of the day, and it’s results that count, so don’t be afraid to try. When you begin to notice the changes in your base level of happiness, you’ll be excited and motivated to do this exercise more often. And that’s when you really start to notice results.

The exercise is based upon is the psychological concept of behavioralism. How it works isn’t really important; what matters most is that it does work! And as you know, living a successful life is mostly based on one simple principle: doing more of what works, and less of what doesn’t work.

Sometimes, the simple ideas really are the best.

Jon Mercer
http://www.articlesbase.com/non-fiction-articles/controlling-anxiety-and-depression-134121.html

Lose Weight and Grow Your Management Consultancy Business - How?

Despite the diet and lifestyle challenges of being a busy and successful Management Consultant, you can still lose weight fast and permanently. Here is a series of simple tips and techniques I used to lose 50lbs while working as a Management Consultant in 2007.

Surely, I can’t be expected to find time to exercise?

Gentle aerobic exercise is an essential element in the life of anyone serious about weight loss. There are plenty of other benefits too, such as better stress tolerance, improved sleep, enhanced love life and more energy throughout the day. Exercise gets rid of that mentally drained feeling for good.

I keep a folding cycle in the car, together with a high visibility jacket, cycle helmet, gloves and cycle lights. That way, whether at home or not, exercise needs are covered.

The best time to exercise is before breakfast. This energises the body for the day ahead, so set the alarm 30 minutes earlier. This way, you’re getting more out of the day and through exercise, quality of sleep will improve significantly. When you awake at 6.15am, instead of thinking “it’s cold outside” and hitting the snooze button, visualise how great you’re going to look and feel for the rest of the day after getting some gentle exercise.

Find a form of aerobic exercise that works for you and aim to work up a gentle sweat, rather than push yourself hard. Over-exercise can actually cause weight to be held around the middle through the release of cortisol, a stress hormone. Many people make the mistake of exercising hard once a week or so, rather then gently and sensibly, several times a week.

So go on, take my challenge! Set the alarm half an hour earlier for 3 days this week, get into your favourite form of exercise and work up a gentle sweat, then see what an amazing difference it makes to the day and your productivity! If you’ve not exercised for some time, it makes sense to consult the Doctor before starting any new programme of exercise.

How can I handle the challenge of a client lunch and all those nights in hotels?

Try ordering two starters and having one as the main course. The different starters will handle your need for variety and leave that satisfied feeling.

Avoid a full cooked breakfast and try poached eggs on brown toast instead. Go for cereals which have a high fibre content and add low fat or soya milk. The body needs 25g of fibre a day and this step alone would enable most people to lose 10lbs in weight during a year.

Make sure that you drink enough water - a minimum of 2 litres each and every day. It’s water, not other drinks that your body needs at regular intervals. Don’t mistake hunger for thirst; by the time the mouth is dry, your body is already dehydrated. Be sensible though - too much water (over 4 litres a day) and the body has other challenges to deal with. Alcohol and caffeinated drinks are very dehydrating to the body, so for faster weight loss, reduce intake of these.

What about the finger buffet at lunch and all those morning/afternoon snacks?

Go for sandwiches with no mayo and salad items in in your finger buffet diet. Look for, or request some simple salad items (small tomatoes, cucumber pieces and celery are easy to eat with one hand).

Eat a piece of fruit at morning or afternoon breaks, rather than biscuits and cakes. Take your own fruit or some chopped veggies like carrots and celery to work if necessary.

How do I best combat stress?

Acting on the above tips will increase your productivity as a Management Consultant by increasing energy and vitality. Eating a healthy diet is one of the best ways of handling stress at source, before it ever becomes a problem.

Alcohol and caffeine may seem like a short term fix for stress, but they contain toxins and minimising consumption is a far better strategy for effective stress management and rapid weight loss. Reducing consumption of toxins means that the body doesn’t have to work hard at eliminating them and can concentrate on the more important task of metabolising away fat instead.

Despite a busy lifestyle, you CAN do these simple things; so make a start today and make 2009 your best year ever!

Andrew Bridgewater
http://www.articlesbase.com/health-articles/lose-weight-and-grow-your-management-consultancy-business-how-715178.html

The Essential Facts to Keeping Healthy

Current health studies show that our population is growing bigger and getting fatter each year. More than 50% is overweight! Obesity has now reached pandemic proportions and has become a serious problem to our personal health, making it a burden on our health system.

There are many health problems and diseases associated with being overweight and obese, for example: skeletal problems, heart disease, diabetes, cancer and sleep apnea to name a few. Studies have also shown that a relationship exists between excessive bodyweight and increased mortality. Increasing one’s body weight by 10kg will directly affect their lifespan by decreasing their living years. Obesity is a serious problem, however it can be fought and its effects reversed.

There are a variety of ways of combating obesity and preventing / reversing the health complications that arise from it. Obesity prevention can occur through a number of factors including 1.Dieting 2.Lowering Fat and Cholesterol. 3.Exercise.

1.Diet

Dieting can be extremely difficult, as a matter of fact, in the long term, more diets fail than succeed. So what is the secret to a sustainable and successful diet plan? The answer is lifestyle change. Change the way you eat and change the way you live. If you are seriously thinking of dieting, then think about the foods you eat on a daily basis and substitute them with healthier alternatives. Substitute the fast foods you would normally eat with fresh meats, cereals, fruits and vegetables. Keep score of your daily calorie intake and remember to exercise for at least 30 minutes per day.

2. Lowering Fat and Cholesterol

Inactivity, poor diet and lack of exercise lead to an increase in body fat and a rise in cholesterol. Cholesterol is a type of fat that is essential to the human body, however an excessive buildup of cholesterol in the blood and arteries can lead to serious health complications. Cholesterol is a major contributing factor in the cause of coronary artery disease which can lead to heart attacks. There primary cure for lowering the cholesterol levels is through dieting and reducing the amount of fat in your diet. A change of lifestyle and eating habits is also needed to have an overall impact in reducing and sustaining cholesterol. Below is a list of high cholesterol producing foods that should be avoided:

*Dairy intake – Reduce you high fat dairy consumption by substituting high fat cheeses and milks with low fat ones. You will find many 99% fat free dairy products are now on offer in supermarkets.

*Avoid meats that are high in visible fats and substitute them with lean cut meats and skinless chickens.

*Use healthy cooking oils and margarines. Choose oils that are low in saturated fats such as virgin olive oils and margarines that include plant sterols which help the body absorb less cholesterol.

*Minimise your fast food intake such as pizzas, burgers, fish and chips, and deep fried foods in general.

When combating high cholesterol, changing poor eating habits is only part of the solution, you also need to reduce the amount calories you consume on a daily basis, and that can only be solved through proper dieting and exercise. If unsure about your cholesterol level, it is always advisable that you seek the medical attention from your local physician.

3. Exercise

Exercise is a vital and essential part to our wellbeing. Whether riding a bike or walking 30 minutes a day, mobility is the key to a healthy lifestyle. Regular physical exercise is essential in preventing many bodily disorders including coronary heart disease, obesity and type 2 diabetes. Exercise is also vital in the building of healthy bones, muscles and in bolstering the human immune system.

Dieting, exercise and healthy eating plans are essential factors in maintaining strong and healthy bodies. They are all however interrelated and should be practiced in conjunction with one another; reducing a high cholesterol level depends on healthy eating habits and proper dieting. A proper diet should also be supported with regular and frequent exercise in order to achieve weight loss and an overall healthy lifestyle.

Jason Sands
http://www.articlesbase.com/nutrition-articles/the-essential-facts-to-keeping-healthy-93933.html

Slimming for Healthy Weight Sustenance

Slimming helps you tone up your body and maintain a steady weight. For people who gain weight easily, following any slimming regimen enhances health benefits and reduces the risk of obesity related diseases. Slimming also makes you more presentable and self-confident.

Precautions to be taken while starting a Diet

Slimming is a suitably planned course of dietetic treatment, in conjunction with appropriate exercise. This is the only scientific way of dealing with obesity. The chief consideration in this treatment should be:

• A balanced selection of foods which provide maximum essential nutrients with the least number of calories

• Taking a low-calorie well balanced diet of three basic food groups, namely seeds, nuts and grains, vegetables and fruits, with emphasis on raw fruits, vegetables and fresh juices

• Avoiding high-fat foods, foods high in carbohydrates, beverages such as cold drinks and alcoholic drinks

• Consuming citrus fruits and vegetables, and drink skimmed milk, buttermilk, barley water, fruit juices, green steamed vegetables and raw salads

• Drinking six to eight glasses of water every day but never with meals

• Meals should be taken at fixed hours and snacking on high-fat foods must be regulated

• Salt should be restricted in the diet as excessive intake produces water retention

• Chew your food to a pulp

• Never eat until hungry

Slimming Tips

Successful slimming is more likely to be achieved by making subtle changes in one’s eating habits and lifestyle – changes that one can certainly live with and also come to enjoy. In order to achieve and sustain a perfect or near-perfect shape, one must:

• Eat slowly and you are bound to eat less. In addition, sip water with your meals and take smaller bites.

• Don’t ban any foods from your slimming plan – especially things you like. Enjoy a small portion from time to time.

• Visualize how you’re going to look once you have achieved your slimming goal.

• Never give up on a goal simply because it is going to take time to get there.

• Keep a food diary preferably with a calorie counter so that you can keep a check on your diet.

• Don’t go shopping when you’re hungry because if you buy some eatables, you are most likely to end up eating it.

• Be nice to yourself if you have a bad day. Congratulate yourself on how many good days you’ve had and realise that one bad day isn’t going to spoil it all.

• Get some exercise and make exercise a part of your daily routine – even 20-30 minutes of exercise will pay dividends. Add two weekly sessions of resistance training which will help burn more calories even while asleep.

• Reward yourself with a treat for each pound and stone lost. New clothes make a great incentive when you’re slimming.

Control on Food

The body is in a continual state of hunger, which is intermittently relieved by eating. This perpetual drive to eat is periodically suppressed by inhibitory impulses generated by such things as the presence of food in the gastrointestinal tract, the flow of nutrients into the blood and other factors. Once the “satiety factor” has dissipated the desire to eat returns.

The chemical component of food is one of the factors that determine how it ranks on the satiety index. The more fiber, protein and water a food contains, the longer it will satisfy.

Extremely low-fat, high-carb meals do not keep hunger at bay because they are not based on slowly-digested carbs and probably don’t contain enough protein.

To be able to really succeed and keep a strict control on food, you need to chalk out a diet plan and then stay committed to your goals. In addition, serious control on food can come from:

• Making healthy lifestyle changes

• Helping yourself to very small portions

• Talking about other things so that your concentration from food is shifted

• Saying no often enough because your health depends on it

• Taking a walk after meals. Heavy meals take away the joy from walking.

Proper exercise to lose weight

Proper exercise like running, jogging, cycling, yoga, weight training and swimming does not just burn calories but does much more – it helps increase our metabolic rate so we burn calories faster. In addition, studies show that even a few hours after exercise, we continue to burn calories at a faster rate.

Proper exercise helps prevent the body from moving towards starvation. Exercise actually helps gain muscle mass. Any proper exercise, even on a calorie cut, will generally result in a gain of a few pounds of lean tissue even as body fat is lost. Lean tissue is needed to help metabolize fat. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.

Regular exercise has a positive effect on body chemistry. Studies show that people who participate in endurance-exercise for several months develop an increased amount of fat-burning enzymes. In addition, exercise helps the body’s cells to better utilize insulin, thereby reducing the need for more insulin.

Regular physical exercise helps offset the declining metabolic rate normally associated with aging. People who exercise regularly have a greater bone density than those who do not exercise. To be most helpful, regular exercise should be started early in life to help maintain bone density.

Proper exercise performed regularly improves fitness, strengthens the cardiovascular system and muscles, prevents sore muscles, increases body flexibility, improve s heart function and help gain muscle strength.

densepense
http://www.articlesbase.com/medicine-articles/slimming-for-healthy-weight-sustenance-671894.html

Weight Loss the Healthy Way

Healthy weight loss is not some magical, mysterious plan that is available to a certain few.  Many of us know that weight loss is a process which requires a lot of work and discipline and you need to be really serious about getting it done, still it seem to be the major focus of the many people nowadays.  Weight loss is also challenging but is not impossible at all, and little encouragement and motivation can do wonders.  But remember that maintaining weight loss is much harder than losing weight because your body has made metabolic adjustments and all the brain does is think about food. There has to be change in this area too, but if you stick to your plan, old habits will be replaced with new ones and the body and its chemistry will follow suit.

Exercise

Exercise is one of the best things you can do for weight loss, keeping in mind that exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  Exercise alone, without concomitant dietary caloric restriction and behavior modification, tends to produce only modest weight loss of 3-5 lbs.  But as we know, it’s never bad or too late to exercise, and it plays a more vital function than to just help you achieve “Weight Loss”.

Health

People lose weight because they want to feel healthier, look better or have more energy.  A description of a healthy person is the one who eat right type and right quantity of food and who consumes it too with physical activity.  Sound easy… but the habits we have developed and the incorrect emphasis on career over health in the modern world produce opposite and negative results. But this a battle of willpower and in fact, losing even 5 to 10 percent of your weight can help greatly improve your health and from there it is much easier to continue.  Whatever your goals, successful weight loss and healthy weight management CAN be yours.  However, you have to bear in mind that you cannot lose too much otherwise you are just trying to risk your own health and even life in some cases.

Healthy eating is not the same as weight-loss eating: “Weight loss is about being calorie and portion conscious.

Foods

Foods such as fruits and vegetables have low “energy density”.  Recognize what is causing the weight gain: usually overeating or eating a poor combination of foods.  Eating out too much: If your busy schedule or desire for convenience has you eating out most of the time, you have very little control over the foods you consume.  My advice is to eat lots of proper meals and healthy foods and exercise: then you’ll feel good and look good.  Prof Ben Fletcher and Dr Karen Pine say that dieting leads women into a vicious circle of negative emotions which provokes cravings for the very foods they are trying to avoid, with chocolate one of the most powerful. 

Weight maintenance is much like weight loss, because the principles are the same: Eat healthy foods, control your portion sizes and exercise regularly.   Self-prepared foods emphasizing fruits, vegetables, grains and low-fat proteins accompanied by guidelines governing selection and preparation analysis of food labeling, has to become your daily routine.  Keep away from fried foods especially deep-fried as this contains a great amount of fat.  While most diets focus on foods you shouldn’t eat, those that emphasize adding low-calorie foods, like fruits and vegetables, can promote healthy weight loss.

Programs

There are so many weight loss programs now available that one has so many choices that it can be difficult to decide which one will actually work.  Good weight loss programs allow one to shed excess weight safely and healthily over a long period of time.  Weight loss programs are also offered by various fitness companies which also provide the health fitness diets and the workout for a limited period of time.  Prescription weight loss drugs are intended for individuals with medically significant weight problems, and are intended to be used in conjunction with dietary, behavioral, and exercise programs.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Lifestyle changes including exercise programs, such as walking, tai chi, aqua aerobics and circuit training, coupled with behavior modification, can help with weigh management.

Success

While there are no hard-and-fast rules that work for everyone, there are ways to maximize your success.  A strategy for success begins with getting realistic: “Cause number-one for failure is setting too unrealistic of goals, losing too much too fast.  While trimming that waistline may seem a solo job, the truth is that friends can have an enormous influence on the success or failure of attempt at weight loss.  To be successful it seems that you need a good program, supporting friends and have to know what the latest research studies have uncovered and be able to apply this information to your daily routine.

Kevin White
http://www.articlesbase.com/weight-loss-articles/weight-loss-the-healthy-way-708237.html

Start Losing Weight Today!

There’s no real secret to losing weight other than eat less and exercise more. I can almost hear a lot of your say; “But I have no time to exercise!” This isn’t entirely accurate because there are lots of exercising opportunities if you only think outside the box.

Consider these few ideas.

1. Park your car the farthest away from the store or mall. A few extra steps will go a long way to adding some great exercise to your daily life. It never ceases to amaze me when people will continue to circle a parking lot looking for a close parking space so they can go into an exercise club. We all need to be aware of exercising opportunities that will get us away from sitting behind a desk in front of a computer and out and about.

2. Take the stairs. Look for opportunities to use stairways, instead of elevators and escalators. Stairs are a good cardiovascular workout can be found in any building higher than one floor. If you work in a multi-story building and cannot climb all the stairs to your office, start with one or two flights and work up from there. The key point is to start today that exercise to your life

3. Do your own vacuuming and housecleaning. If you’re like most of us and have children, you’ve no doubt outsourced some of the more mundane housecleaning chores like vacuuming. Consider taking that job back, as part of your exercise routine. Think about it, moving an object back and forth across the carpet offers a good exercise for your upper body. Simply vacuum one room using your right hand then switch to the left in the next room. Add to this that you’ll no doubt be bending to pick up stuff left by the kids, and you have a good opportunity for exercise.

4. Gardening is another exercise that shouldn’t be ignored. Mowing the lawn, like vacuuming inside the home, can give a great mini workout.

Adding little things like these exercise opportunities to your life can help increase your metabolism and generally make you feel better. No matter what the weight loss program were diet plan you prefer, all require exercise for success. Every extra activity that you add to your daily routine will help burn calories. Burned calories translate into more weight lost over the same period of time.

The adage to simply eat less and exercise more is the basis for all weight loss plans and programs. Although many products have been designed that promise fast and easy weight loss, they only work to help support the eat less and exercise more mantra.

Don’t make the mistake of wanting to lose weight without the commitment to make the changes necessary in your lifestyle. 95% of the people who are successful with their weight loss program that do not work on the lifestyle changes will end up gaining all their weight back.

If this is you, don’t become discouraged or disillusioned. Maintaining a healthy weight is a lifelong commitment that many of us work at daily. If you cheat on your diet or your weight loss isn’t what you expected for the week, or you just took that close in parking space, don’t beat yourself up about it. Successful dieting is long term in one day does not a failure make

Abigail Franks
http://www.articlesbase.com/health-articles/start-losing-weight-today-89852.html

"finally! How to Eat Stop Exercise"

“Finally! How To Eat Stop Exercise”

Scientific Research Proves That Eat Stop Exercise Will Help You Lose Weight, Burn Stubborn Body Fat, and Naturally Boost Growth Hormone - All While Preserving Your Lean Muscle and Metabolism

Discover why one simple change to the way you eat and exercise will make you forget about every other super-complicated weight loss, diet, and exercise program

“This Article will question everything you’ve ever been told about eating and exercising for body fat loss. Natalie’s FREE Article turns the industry upside down and shows you how to eat normally, while making one slight, easy change that could be the missing link in your body fat loss, exercise, and nutrition program.”

Are you ready to improve your body, your health and your life?

Then Let’s Get Going…

Dear friend,

If you’ve found this site then you are probably looking for a great weight loss and body fat burning program and may have already heard about Eat Stop Exercise. Most likely, you’ve read about Eat Stop Exercise somewhere on the internet and are curious about what this Report and E-book is all about and who wrote it.

Well let me be right up front with you, My name is Natalie Pyles and I wrote Eat Stop Exercise to help people understand the amazing weight loss and exercise results they can get by using a simple combination of flexible periods of intermittent fasting and weight training.

Now, I know what you are thinking, ‘Did he just say fasting?’. Yes, Fasting. But, before you read any further, let me assure you, with Eat Stop Exercise, your metabolism will not slow down, you will not lose muscle, your workouts will not suffer, and you will not become a ravenous eating machine.

You will simply lose weight, quicker and easier than ever before.

I understand this may seem a little confusing, after all everyone has heard of things like ‘starvation mode’, and the benefits of eating multiple small meals during the day.

So how can so many people be raving about the Eat Stop Exercise program if it involves short periods of intermittent fasting? Wouldn’t they all just go into starvation mode and stop losing weight?

In reality, many of these so called “diet and exercise truths” are actually incorrect. They are all based on the principle that you must keep eating to lose weight. This idea has never made any sense to me, yet the diet industry keeps on trying to convince you that in order to lose weight you must keep eating!

There are literally billions of dollars being spent every year on weight loss, diet, and exercise books It seems like a new book comes out everyday telling you what you need to eat and how to exercise to start losing weight.

I’ll be the first to admit that many of these programs will work, at least for the first month or two (as long as you are restricting your calories and constantly exercising), but none of them can promise long-lasting weight loss. They are simply too restrictive, too complicated and let’s face it, some of these diets can consume your life. You can spend your entire day planning and preparing your meals!

Trust me, if you want to lose weight this sort of obsessive compulsive eating is simply not needed. Eat Stop Exercise outlines the real reasons behind why people are successful at losing weight and burning body fat without following some ridiculously difficult weight loss and exercise program.

In fact, I created Eat Stop Exercise to be an “ANTI-DIET” for people that are sick and tired of trying to measure out and eat 6 small meals per day. If you are frustrated and overwhelmed by trying to follow the rules of “bodybuilder style nutrition”, then Eat Stop Exercise is for you.

Did you know?
~Short-term fasting does not decrease fat burning enzymes. In fact, scientific research Clearly shows that the exact opposite happens - Short-term Fasting increases the activity of fat burning enzymes.~

You see, I have spent my life studying nutrition, exercise,  and weight loss, and I have taken a very unusual path that ultimately led me to writing Eat Stop Exercise.

For starters, I have an honors degree in nutrition sciences and nursing. So I understand the classic academic approach to how we should eat. I spent four years of university studying all of the typical ‘eat less calories than you burn’ type of stuff you need to know to become a dietitian.

Now here’s were it gets interesting, right after university, instead of becoming a naturopathec doctor, I started working in the weight loss industry. From managing & Owning 2 very successful sports nutrition stores to consulting start up companies, manufacturers and top fitness companies, I have seen the inner working of the industry that only a privileged few have ever seen.

Sure, a lot of people like to talk about supplements, but how many have actually helped design some of the most popular products on the market? You can talk all you want, but until you have actually worked on the inside, you really have no idea how the weight loss and supplement industry works.

During my time in the industry part of my responsibilities included traveling the world learning about potential cures for obesity (weight loss supplements are big money, so the first company to come out with a new ingredient that actually worked would be making billions).

From China, Germany, Scotland, England and all over North America, I have had the privilege of meeting some of the world’s greatest minds in nutrition, exercise and weight loss.

Not only have I been lucky enough to travel the world but I have also had unlimited access to state of the art exercise physiology equipment, the kind of equipment that would make many University laboratories green with envy.

With this equipment I was able to conduct multiple body composition tests on numerous athletes and top level bodybuilders and monitor them while they dieted and tried new experimental weight loss programs.

We’re talking cutting edge stuff.

In fact, it was these experiments that ultimately led me to leave the industry and pursue graduate studies in human biology and nutritional sciences.

Many of the experiments I conducted had results that were VERY different from what I expected, and I soon realized that if I were to truly understand nutrition’s role in weight loss, then I would have to start from the very beginning and study what happens to the body when it goes without ANY food.

Believe it or not, Eat Stop Exercise is actually all the research from the scientific reviews I completed in top notch schooling.

That’s right, my research was on ‘The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss’, so in essence when you read Eat Stop Exercise what you are really reading is an easy to read version of my experience and education!

I paid over 10,000 dollars to gain this information, and now you are getting it for 333 times less than what I paid!

Aside from being a nutrition and exercise professional, I am also an athlete. I have competed in (and won) NPC Fitness contests and played all types of competitive sports.

In fact, I have been a weight room junkie my whole life. If I believed that Eat Stop Exercise caused you to lose even an ounce of muscle, I would never have published it.

As you can see, my background is pretty unique. How many other people are there in the world, who have worked in research and development for the weight loss supplement industry for almost a decade, left that industry to study the metabolic effects of short periods of fasting, and who are avid weight trainers, and then decided to share this information in the form of a book?

I may very well be the only person in the world with this type of experience, and it is this experience that makes Eat Stop Exercise so unique, and so unlike any other nutrition and exercise book in existence.

Eat Stop Exercise is not about eating certain amounts of food in certain food groups, nor does it push any special ‘rules’ on you about what you can and can’t eat and when and why to exercise. What it does show you is the simplest, easiest way to lose weight with the combination, and all of the science facts that support it.

And here are some of the great benefits that Eat Stop Exercise can offer you:

You don’t have to worry about food all day. Eating every three hours, cycling your protein and your carbs, measuring your glycemic index, I don’t think any of these things are needed for solid long lasting weight loss. With Eat Stop Exercise you can forget about all of these obsessive compulsive eating & exercise habits.

Your metabolism will not slow down and you will not go into “starvation mode”. With Eat Stop Exercise you will clearly see the research behind why short periods of fasting will NEVER cause you to go into starvation mode. Your metabolism will stay just as high as it ever was (In fact, some research suggests it may even go higher!)

You will not get light-headed and cranky! In actuality its a myth that not eating causes you to become cranky or light headed. From my experience it is actually a mental ‘addiction’ addiction to eating that makes most people get cranky when they don’t eat. Eat Stop Exercise can help you to break the ‘food addiction’ that causes this reaction.

You don’t have to avoid going to restaurants with your friends. Eat Stop Exercise is flexible. Spending months hiding from your friends because you are on a restrictive diet is a thing of the past. Now you can enjoy the freedom to live normally (and still lose weight through exercise and sensible eating) with Eat Stop Exercise.

You will save money. Eat Stop Exercise won’t ask you to start drinking goat milk or rice milk or any other expensive food that you really don’t like. With Eat Stop Exercise you will learn why you don’t have to spend any extra money on “special foods, diet pills, and exercise”.

You will boost your body fat burning hormones. With Eat Stop Exercise you will reap the benefits of naturally increasing the exact same hormones that celebrities are paying thousands of dollars for in an attempt to stay lean, muscular and young looking.

You will not have to take any weird supplements or eat special foods. Let’s face it. A good nutrition and exercise program should not ever have to rely on supplements to help you lose weight.

You will still have great workouts. Think not eating for a couple hours is going to ruin your workout? Think again. You can still have amazing body fat burning and muscle building workouts while following Eat Stop Exercise.

You will not lose ANY of your hard earned muscle. Eat Stop Exercise will show you the scientific facts behind why a lot of what you are told about dieting and muscle loss is nothing more than diet industry scare tactics.

You will lose weight, and this weight will be all body fat. With the Eat Stop Exercise program, weight loss is steady and consistent, and the weight you will lose will be body fat.

You don’t have to avoid carbs, or fats. Forget about eating canned tuna and low fat cottage cheese for days on end, and Eat Stop Exercise was designed to work in the real world, so that people can eat real foods.

You don’t have to eat mega-doses of protein every day. Do you think you need to eat 50 grams of protein every 2-3 hours so you can gain muscle mass. Think again. With Eat Stop Exercise you’ll learn the real truth behind muscle mass and dieting. Goodbye expensive gross protein shakes.

You will not have to take any weird cleansing products or laxatives. Eat Stop Exercise is an advanced intermittent fasting program that is based on real world science. There are no weird potions or laxatives involved.

You can follow the diet you like best. With Eat Stop Exercise you can follow any style of eating you like, after all, Eat Stop Exercise doesn’t tell you what you can and can’t eat, that’s all up to you.

You will be productive. With Eat Stop Exercise, you won’t go into a super low productive funk like what happens with some traditional diets. In fact, many people have told me that they are their absolute most productive on their fasting days!

You will have energy. With Eat Stop Exercise you will not feel tired, cranky or lethargic. In fact, I’m guessing you will feel energized and alert.

And most importantly, you will not waste any of your precious time!

Unlike other diet e-books Eat Stop Exercise is not complicated, and it is not hard to understand. It is not full of filler, it is not 300 pages long and it is not 10 pages of diet advice and 200 pages of recipes. What Eat Stop Exercise does have is a simple and effective way to lose body fat that is easier than anything you have ever tried before!

Try it You won’t be sorry!

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Weight-loss Expert, Nutritionist, Wellness Coach, Author,& Speaker

Natalie Pyles
http://www.articlesbase.com/weight-loss-articles/quotfinally-how-to-eat-stop-exercisequot-719210.html

The Positive Mind - a Key to Successful Weight Loss

The powers of positive thinking are tremendous when it concerns losing weight. If you continue to hold on to negative thoughts, your weight loss efforts could come to a grinding halt. On the other hand, it should come easily to you if you harness the energy from you positive thoughts. Allow me give you an example.

Chances are you consider yourself to be fat; you may even hate yourself for that very reason. Believe it or not, this is the reason why you are unable to lose the weight. Now, reverse that thinking, think yourself to be thin instead. Just suppose the positive affect it can have on your weight loss goals? Your whole outlook and mental attitude can determine your goals. This article reveals the steps to developing a positive mindset and outlined are two key steps that will help you unblock your weight loss barrier.

1. Determining Why You Want To Lose Weight.

Determine the reason why it is you want to lose weight? Are you doing it for yourself, for your health and wellbeing? Is it merely because you are no longer able to endure the snide remarks from work colleagues, maybe you keep getting rejected by the opposite sex, or is it the longing to look like your favorite celebrity?

No reason is the wrong reason to lose weight and whatever your reason, make sure you own it. Compose a complete list stating exactly why you want to lose weight. No matter how big, or how small your reasons are, make sure you jot them all down onto a piece of paper. This is the first step to breakthrough the barrier.

Once you have your list, make a few copies and post them around your house, in your car or anywhere you are likely to see them. The kitchen is an area where you are most likely to break from your healthy eating plan, so make a point of posting a list on your refrigerator and pantry doors to discourage you from breaking from your healthy eating plan. These lists serve to remind you of your goals and the reasons why you wanted to lose weight in the first place.

2. Setting Realistic Goals

You now know why you want to lose weight, therefore it is time to set yourself some realistic goals to work towards. Now in order to set a weight loss goal you need to know how much weight you want to lose. To do this you will need to determine your ideal body weight, and then subtract that figure from your current body weight.

Now that you know your goal you can set yourself a time frame. It is important to be realistic here. If you have a lot of weight to lose you can’t expect to achieve the figure of a supermodel in just a few short weeks. Setting unrealistic goals for yourself will only lead to disappointment, and inevitably your weight loss efforts will come to a grinding halt. For safe and permanent weight loss it is recommended that you lose no more than 1 - 2 pounds per week.

3. Using The Power Of Visualization

Visualization is a very powerful tool that can assist you to work towards your weight loss goals. Every morning before you get up visualize yourself at your desired body weight. Picture your new body, picture yourself wearing a brand new outfit, take notice of how it feels to have lost all of the weight. To assist you with your visualization exercise you may also find pictures of fitness models, celebrities or anyone whom you feel has the body you desire, and then place a picture of your face onto this picture.

The visualization method should not be underestimated as it is a great motivational tool used not only by people wanting to lose weight but also by many of the top athletes and fitness models.

Remember, it is impossible to lose weight overnight. It takes time to transform your negative thoughts into positive ones. Be true to yourself because you are losing weight for yourself, no matter what your underlying factors are, you are doing this is for your health and total wellbeing. So be patient and embrace each positive change in your life as it comes.

Kelly Yuile
http://www.articlesbase.com/health-articles/the-positive-mind-a-key-to-successful-weight-loss-677635.html

Set Your Mind for a Successful New Years Resolution

The fresh beginning of a New Year is a great time for you to state your New Year’s Resolution. However, so many times when people make resolutions they simply aren’t successful. The fault may not be in your execution but in the way the way the resolution was formed.   You can succeed if you construct a resolution with a few smart steps.

A list of resolutions is fine, but work on one at a time. Otherwise the effort needed is too great, and you may get discouraged. So work on one resolution at a time; choose realistic goals and make sure there is a way to measure your progress.

Your goal should be specific and stated in the present tense. “I will exercise more” or “I will make more money” are not specific enough.  If you exercised for five extra minute a week, you will be exercising more but it won’t make a difference.  If you are more specific, your mind will deliver what you want. State the goal the way you want it and as if you have already obtained it.  “I am exercising thirty minutes a day, everyday” or “I am making x dollars a month.” If you use future tense, you are putting things into the future, and that is exactly where they will remain. State the resolution in the present state and act as if you have already resolved it.

Resolutions should be stated in the positive. So don’t say “I want to stop eating sweets” or “I no longer want to be poor.” The mind will have to process the negative in order to understand the goal. For instance, if you state “I no longer want to be poor.” Your mind will first form the idea of being poor, before it can reverse the image. Your mind will take you in the direction you tell it, whether it’s positive or negative, so put the positive tense first.

Avoid statements like “I will try to stop smoking.” If I told you I would try to attend a party, would you really expect me to show up? Probably not. Why would you expect your mind to take a command seriously when you use the word try? Simply put, you are not or you are doing it.

Make sure you are doing something for you and you alone. Resolving to do something for a family member or society is a sure way of setting oneself up for failure. Is it from your heart? Is it meaningful to you? You want it and what are you willing to do for it? Be responsible for the goal you are setting. Make sure it is possible for you to achieve it. Don’t make a resolution to prove something. Make a resolution that is attainable and self-initiated.  Remember there is always a bit of discomfort in change because you are reprogramming a past behavior. This is only temporary. As you work through the difficulties, the positive changes will occur.  The discomfort is very small compared to the pay-off.

And understand that if you are making the same resolution year after year it, your past failures could be the result of a previous conditioning.  What you are failing to do in the present is most likely based on something you learned in the past. There is a seed of hope here: if you can learn it you can unlearn it.

So instead of ‘resolution’, make this a year of ‘revolution’. A series of small changes, with each new achievement building on the previous incremental successes. With achievable, present, positive and meaningful resolutions you can start the new year with success.

Lee Betchley
http://www.articlesbase.com/alternative-medicine-articles/set-your-mind-for-a-successful-new-years-resolution-707137.html