Once upon a time, it was all about calorie counting and nothing else mattered. Now, we’ve stepped things up a notch. While some people might roll their eyes at yet another fad that has been introduced by the weight loss industry – this isn’t necessarily the case when it comes to weight loss programs. They are gaining some real authority in the industry, and it’s for good reason. Through today’s article, we will take a look at just what these programs involve, and some of the best ones on the market for you to try. What is a weight loss program and how does it work? Well, a weight loss program does exactly as the name suggests – it gives you a program to lose weight! As simple as it might sound, this is the basis of one of these offerings. A lot of them will tend to provide a weekly food menu, and combine this with an exercise regime, to help you along your way. Of course, this is a weight loss plan in a very basic format and it’s worth mentioning that they all run very differently. It means that some of them might be very strict with the food and dietary recommendations, and even tell you the exact ingredients to turn to and the day to do this. Others meanwhile will work more with a numbers game; allowing you to decide what foods to eat so long as they satisfy the nutritional requirements that the plan has set. Of course, when we use the word “strict”, you shouldn’t become too worried. Sure, these plans can be tough, but at the same time they have been built to be rewarding so that you ultimately stick by them. There will be times where it feels all-but impossible to stick to the dietary recommendations, but the people behind this program will then throw a reward in to make sure that you keep going. What are the documented benefits? As you may have gathered by now, weight loss plans are certainly not equal. Each will have different offerings, and this means that it can be difficult to pinpoint exact benefits. As such, we’re not going to suggest that they help you burn more calories or anything else related to specific body goals. Sure, some of them might do this, but others might for example concentrate on helping you put together an exercise regime. What we can say about these weight loss plans is that they provide a structured meal or exercise plan, and this can be invaluable for a lot of people who need that direct plan to stick to. Not only that, but many of the modern weight loss plans are quite community focussed and will have a bank of other people in a similar position to you, usually at the other end of a forum. Alternatively, many have the experts available online or over the phone as well, which can help your plight. Finally, the majority of weight loss plans will give you a way to track your progress. This, coupled with the regimented way in which these programs work, mean that they tend to help people realize their weight loss goals much quicker than other methods. What are the most reputable weight loss programs out there? As you may have guessed, this is an industry which has grown substantially over recent years. It would be fair to say that there are five main players in the industry at the time of writing, and we will now break each one of these down to give you a fair comparison. Weightwatchers Out of all of the programs that we look at, Weightwatchers is arguably the most renowned in the world. It’s a huge brand, for the simple reason that it has been proven to work very well. When we speak about working well, the company are quite open about expectations. They say that you should expect to lose up to two pounds per week, which will make a phenomenal difference to your body. With Weightwatchers, everything is on the menu. They operate on a points structure, and even have 200 foods in their system which don’t have any points attributed to them. In other words, you can eat as many of them as you want and still reap the rewards. As well as inspiring your diet, Weightwatchers will also provide you with personalized fitness goals. Weightwatchers currently have a really attractive joining offer. There’s no joining fee, they will give you a month of the service free of charge as well as giving you a complimentary Blue Apron box. Probody Probody is another big brand and its reputation has only been growing over the last few years. It works in a much different, but very effective way, to Weightwatchers. It works by providing you a set of guides, videos, reports and tools to hand you plenty of weight loss data. Ultimately, Probody facilitates a flexible approach to weight loss. Using their tools and data, you can work out which foods and exercise plans are going to work the best for your body. Probody make no secret of the fact that they are big on data, with their calorie tracker for example being the largest on earth. It means that whatever food you put into your mouth, there’s a high chance you can find out its nutritional values in a flash. Probody has a free version, but even if you want to unlock everything including the videos, reports and tracker you will still pay just a one-off $37 fee. Visit the official Probody website to learn more! Visit the official Probody website to learn more! Jillian Michaels’ Program Next on the list is the Jillian Michaels program. For those unaware, Michaels is a high-profile personal trainer who has released books and appeared on umpteen television programs. In other words, she knows her stuff. The program will hand you personalised workouts, meal plans and tracking tools. All of this occurs in an easy-to-use app, which has won awards on the Google Play and Apple App stores. This is a program which is full to the brim of real-life stories, of people shedding the pounds. Some of these individuals have lost hundreds of pounds – all by sticking to the program they have been given. If you join the Jillian Michaels plan today you will pay $14.99 for just one month. You can save as much as 45% on this if you buy for 12 months, with this retailing for $99.99. For those of you who want to try the program for a short time, the product is available as a free 7-day trial as well. Kayla Itsines This next plan has also been put together by a personal trainer in the form of Kayla Itsines. The community that Kayla Itsines has formed is certainly impressive and you will be part of thirty million other people who are following her philosophies. Suffice to say, she must be doing something right to attract such a community! Itsines has tried to make things has versatile as possible by offering two programs. The workouts are 28-minutes in length, making them ideal for anyone who is short of time. The program is priced at $19.99/month, or you can save by switching to a $119.94 annual package. Di.et Finally, Di.et will cover all elements of your fitness regime in a bid to stay slim. et will tackle every element of staying healthy. You will be handed guides on your diet, your workouts, your supplements and your maintenance. The last one here is pretty important – it will tell you how to keep things going as others start to fall back into bad habits. Some of the past results with Di.et are hugely impressive. The product claims that it will help you lose up to 15 lb of body fat in 15 days, which in turn translates to as many as two dress sizes. The product is priced at $45, which is more than half the price of the standard $99. In addition, they offer a hugely generous 75-day money-back guarantee. Visit the official Di.et website and learn more! Visit the official Di.et website and learn more! ...
How to Get Shredded by Eating Exactly What Your Body Needs
You might put your body through the most vigorous training sessions, but when it comes to the crunch it isn’t as good as it really should be. This is the trap most guys fall into and in short, it’s down to what you are eating. Far too many of us don’t take our food intake seriously. In some cases, it’s because we just eat the wrong stuff and our fat levels skyrocket. In others, the opposite is true, and it’s because we aren’t eating enough calories so there is a calorie deficit and we will actually lose muscle. Following on from the above, hopefully it is clear just how important it is to eat the right food. Through the course of this guide we will now show you how to do this, including a specific diet, and some extra help to push you along the way. How much should you be eating? We’re going to first take a look at just how much you should be eating, and finding this out by studying your macros. Macronutrients can be classed as protein, carbohydrates and fat and as we all know, are absolutely essential for bodybuilding. At the same time, if you don’t eat the right amount of each, you’re not going to make that elusive progress. So, how do you know exactly what you should be eating? Fortunately, experts have devised various formulas over the years to calculate how many calories you should be eating, with one of the best being a simple multiplier. This multiplier varies depending on the type of person that you are, and can be broken down as follows. Firstly, take your body weight in pounds. From this point on, multiply the number by one of the following. x14 – If you are somebody who is active (and by that we mean you train at intensity, at least four to six times a week), you fall into this category. x13 – This is for those of you who don’t train quite as much (maybe two or three times a week) but have an active job. It also applies to anyone with a sedentary job, but manages to get to the gym four to six times per week. x12 – You might have a sedentary job, but you offset this by training two or three times per week. Or, you might just have a very active job. x11 – This is for anyone who does little exercise and has a sedentary job. Now that you have established how many calories you should be eating, it’s time to turn to protein. Fortunately, this is much easier than the previous one, and there are no multipliers which depend on how much exercise you are performing. This time, it’s simply a case of consuming 1g of protein for each pound of body weight. This means that for a 150 pound person, this means that they should be consuming around 150g of protein every day. Next, we’re onto carbohydrates. Again, this is a simple one, although you’ll be using the number that you’ve just established in the protein section for the base of your carbs. Take this number, and multiply it by four to get your carbohydrate intake. In relation to fat, the general advice is to turn to somewhere between 0.3g and 0.6g of fat for every pound of body weight. This is something that you can leave to your discretion somewhat; if you are looking to cut it can be closer to the 0.3g mark for example. For those of you questioning how many calories each of these macronutrients will provide, there are again very easy formulas. For every gram of protein you consume, you’ll get four calories. For every gram of fat you have, you’ll get nine calories. For every gram of carbohydrates you have, you’ll get four calories. Are there any diets out there which can get you to less than 10% body fat? The above is great if you want to tailor something which works exactly for your body. However, if you are looking to forget the math, and quickly find something that is going to shred your fat to record levels (sub 10%), then it’s time to read on. The diet that we will cover is only going to work for those of you who stick with it and ultimately, stay consistent. It’s based on consuming a limited amount of carbs – and only turning to them after a workout (when you really need them). We should clarify that this diet is not designed for those of you who are looking to build muscle. Sure, it contains protein, but the main goal here is to drop your fat levels, maintain your current muscle mass levels whilst retaining strength. Let’s now take a look at the diet in-detail. Breakfast – This will be formed from 4-5 . Feel free to mix up your vegetables. Snack: Between your meals, turn to a protein shake with a few almonds thrown in for good measure. Lunch: There are absolutely no carbohydrates here, with lunch comprised of a chicken breast and a cup of spinach. Snack: Between your meals, turn to a tablespoon of peanut butter and tuna. This will deliver you a healthy punch of protein for the afternoon. Post workout: Only turn to this meal if you have worked out. Consume a piece of salmon, brown rice or a sweet potato and a cup of leafy vegetables. Snack: To conclude the day, you can have an avocado coupled with cottage cheese, or another protein shake if you would prefer. For those of you who think that you might get hungry, there are a couple of points to note. Firstly, make sure that your water intake is high. This is going to curb your hunger cravings and stop you thinking about all those snacks that you just can’t have. In an ideal world, you would be looking to consume about 1 gallon of water. Additionally, there is room for further snacks. You can turn to as many green leafy vegetables as you want, and as many protein sources as you’d like. In terms of the latter, this covers the likes of fish and chicken. How is your training affected? For those of you who are concerned about the effects of this diet on your training, you don’t need to be. Any resistance workout will cope fine with the diet and there’s no need to adjust based on it. Can anything else help you along your way? If you stick to everything we have coupled, you should see your fat levels plummet in no time. However, for those of you who want to supercharge the results, there is an alternative. This alternative comes in the form of supplementation. This is an industry which has burst onto the scene over recent years, for the simple reason that supplements are now natural and hugely effective. In other words, the days of illegal steroids and painful side effects don’t exist. Once upon a time, you may have had to turn to something like Clenbuterol to accelerate your fat loss results. Fortunately, you can kiss goodbye to the dreadful side effects that accompanied that steroid, and turn to a natural replacement. The natural replacement goes by the name of Clenbutrol and has been put together by Crazy Bulk, the leading safe and legal steroids manufacturer. This is regarded as the best Clenbuterol alternative in the world as it contains a completely natural mix of ingredients, while the results are experienced in a matter of days. It can be summarized as follows: Pros As we’ve already alluded to, it’s made from a completely natural mix of ingredients which means that side effects are a thing of the past. It will increase your energy levels, allowing you to burn more calories at the gym, whilst also acting as a thermogenic so you burn more calories as you go through your day-to-day activities. You don’t need a trip to the doctor to obtain this product; no prescriptions are required. Shipping is free all around the world while if you buy two batches of the product, you will get an additional one free. Cons Unfortunately, Clenbutrol is only available through the official website of Crazy Bulk. Due to the reputation of the product, it carries a premium price tag. Customer Reviews You can Buy Clenbuterol by clicking here and visiting the official merchant website. To read more about the best legal steroids for bulking and gaining muscle mass, check out this article by Raymond. ...
3 Cooking Oils to Transform Your Diet
If you have kept tabs on the health and fitness industry over recent years, it will have become blatantly clear that fats are well and truly in fashion. We’re not talking about cakes, fast food or anything else along such lines – but the healthy fats which can make or break a diet. If you’ve read any sort of superfood list over recent times you’ll have probably heard all about olives, avocados and flaxseeds to name a few. Most people will immediately head to the store and purchase these in their solid-form – but there is another option. All of us need cooking oils from time to time; it’s one of the core components of many of our meals. However, choose the wrong cooking oil and that once-healthy meal can suddenly turn to one that’s absolutely ablaze with calories. This is the reason this guide has been put together. Instead of turning for the standard cooking oils that can douse meals with a huge number of calories, we have today summarized three which are utterly healthy for you. Of course, like with any type of fat a degree of caution has to be taken into account, and we would immediately suggest that you only use these with a spray bottle to make sure you’re not adding too much to your diet. Extra virgin olive oil Let’s start with the old classic and in truth, most of you will have probably heard about the wonders of extra virgin olive oil. It’s been doing the rounds for years in the fitness sphere, and rightly so. One of the reasons it has garnered so much popularity over the years is because it was originally part of the Mediterranean diet, which has been tried-and-tested and found to benefit all sorts of areas of your body ranging from your kidney to your brain. The reason it is so beneficial is due to the monounsaturated fat level. Studies have found that this is able to reduce the amount of bad cholesterol that can be found in your body (or, for those of you who are scientifically inclined, it can reduce the “LDL cholesterol”). Regardless of the terminology you use, the most important thing to remember is that it can reduce the chances of suffering with heart disease. If we return to the topic of the brain, the results of one study have really raised a few eyebrows in the fitness industry. The study, which was performed on animals, found that olive oil can protect the brain from incurring symptoms which link with Alzheimer’s disease. Of course, slightly more research is required on humans, but the omens are certainly promising. So, why should your olive oil have the “extra virgin” factor? This is a foodie-term that relates to the quality. It’s much better than other types, although a word of warning relates to the way in which it burns. In comparison to other types of oil, “extra virgin” can burn more easily which means all of the important nutrients are more at risk as well. Ultimately, when you cook with it, you should make sure that it’s at a low heat to make sure you don’t lose anything that’s important. Avocado oil In some ways, there won’t be many surprised faces with this next suggestion. Avocados are one of the most popular “superfoods” on the block right now, although the main surprise with them might relate to the fact that this time it’s coming in oil-form (which isn’t as well-known). The way in which avocado is beneficial is because it allows you to absorb nutrients much more easily. For example, The Journal of Nutrition found that people eating salsa absorbed a lot more of the antioxidants from the tomatoes by consuming it with avocado oil. There’s plenty of scientific reasoning to back this up as well; with the fat in avocados making the absorption process much easier. Something else that’s interesting, and crucial for some of you, is the way in which you cook avocado. As we spoke about in the previous section, there are some oils which are not susceptible to high heat. Avocado oil is not one of these, with most suggesting that you can cook it as high as 500 degrees and not lose any of the valuable nutrients. However, rather than cooking with it, the tastiest suggestion is to again drizzle it over your stir-fry or salad, which can promote both delicious and healthy results. Flaxseed oil The final member of our list is another which you might have heard of, for all of the reasons we documented in the avocado oil section. Flaxseed is yet another one of the common members of the superfood top lists but again, few of us realize that it can be purchased in oil-form. For the last few years there has been a lot of talk about omega-3 fatty acids – and the importance of including them in your diet. Usually, it’s salmon and tuna that grab all of the headlines in this regard. Well, you probably know where this is going. Flaxseed oil is something that also contains them in abundance, containing something which specifically goes by the name of alpha-linolenic acid. This is something that is plant-based, which the human body just isn’t able to make. The beauty about this component is that because it is derived from a plant, studies have already shown that it prompts a 10% lower risk of fatal heart attacks. There is a slight downside to flaxseed oil though, and this is very similar to what we have already spoken about when it comes to extra virgin olive oil. This is an oil which burns exceptionally easily, to such an extent that most people don’t think you should even cook with it (we’re not quite in that boat just yet). The best advice is to consume it at room temperature, meaning that it’s best for salad dressings or for those of you who like to dabble in a morning smoothie. ...
7 Excuses That Are Stopping You From Hitting The Gym
Supposedly, it’s New Year, new you. Unfortunately, all we are hearing is New Year, same excuses. This might be the period of the year where the gyms are full to capacity, but don’t let that fool you into thinking that everyone is throwing themselves into their new regime. On the contrary, some guys just can’t wait to make up the next excuse on why not to go – and this is where today’s guide comes into the picture. We have put together the seven most common excuses when it comes to avoiding going to the gym. Suffice to say, if you can get over these, you’ll do your chances of long-term improvement the world of chances. Let’s jump straight into the list. “My gym is too busy and I don’t want to queue” In some ways, this is a legit excuse. After all, who wants to drag themselves to the gym after work, only to see that they’ll be waiting in line for the next piece of equipment. Unfortunately, particularly at the turn of the year when New Year’s resolutions are out in full force, this is something that regularly happens. However, in reality, this isn’t something you should be using to halt your fitness plans. It’s certainly frustrating, but don’t try and fool yourself and suggest there are no other options on the table. The likes of squats, pushups and pull-ups aren’t just adequate replacements – they are some of the best exercises you can do anyway. You can do these in a spare corner of your gym (it will certainly have at least some free floor space) or even your own home. Either way, let’s abandon this excuse once and for all. “My schedule is too tight to work out” Sure, life seems to have gotten busier. At the same time, we aren’t buying that you don’t have ten, lonely minutes to spare to have a quick workout. You might question whether or not really it is enough, but give us time. There’s been a huge development in the fitness industry over recent years, and it’s been going by the name of HIIT. Short for high intensity fitness training, this sort of training only needs around ten minutes to be truly effective. “Truly effective” means more worthwhile than lots of traditional exercise which has been drilled into us for so many years, as well. As long as you have a spare corner of your home, you’re good to go with this one. You don’t even need a gym. “I look good anyway, it’s fine to miss a few days” Firstly, it’s completely fine to skip a day. In fact, if you don’t, your body is going to tell you in the very near future that it’s time for a rest – and it won’t be pleasant. However, suggesting that you’re looking too good to workout is bordering on laughable. Unfortunately, this is proving to be something that’s increasingly common, with experts even coining their own phrase; the genetic invincible effect. It basically sums up those who don’t decide to take their health seriously as there are no signs of obesity. Let’s remind you that it’s also usually these people who face problems down the line. So, feel free to skip a day, but any more than this you are asking for trouble. Missing sessions will become a habit, and that’s the last thing that you need. Trust us. “I’m not sleeping enough to go to my workout” You can probably guess our response when it comes to this next issue. Go to bed earlier! In all seriousness, if you haven’t slept enough there’s every reason that you shouldn’t go to the gym. Countless studies have shown that a lack of sleep isn’t just going to impact the workout itself, but also for the whole day and your muscles just won’t repair as efficiently as they normally would. The crucial part of this excuse is defining just how much is “enough” sleep though. If you’ve only managed two or three hours, you’re right – don’t go, it’s going to do more harm than good. If on the other hand you are doing it so you don’t have to set your alarm at the weekend, this is questionable to say the least and a completely invalid excuse. “I’m injured” Just like a lot of the excuses we have mulled over, we will exercise a degree of caution whilst talking about this next one. After all, injuries need to be taken seriously and if you do have a genuine one, you need to sort it as a matter of urgency. If this means that you’re not going to visit the gym, then so be it. However, there are different types of injuries. Something that’s often confused with an injury is a “pain”. This pain doesn’t have to be necessarily bad, it might be because you are just a little sore from the previous days’ session. In short, this is no excuse. Even if you’ve pulled your glutes, let’s not forget that there are exercises which can affect other areas of the body. There’s nothing stopping you from performing pull-ups or pushups, and being completely unaffected. “I just don’t feel like going” Let’s now proceed to the lamest excuse in the book. Firstly, we should applaud you in some ways, as admitting that this is the real reason is something that far too many people aren’t willing to do. We do have some sympathy with this excuse, as it’s a very hard rut to get out of if you just don’t like and generally don’t want to go to the gym. We are going to leave you with the results of a study which will hopefully fine-tune your mind a little. In 2017, a study in Frontiers in Psychology concluded that people who placed their future as a priority were benefiting from a solid exercise regime. As such, before you give yourself the opportunity to hand this excuse in, start to think about your future and the true ramifications of “not feeling it”. Is it worth obesity or other health problems later down the line? Additionally, if you really don’t feel like your current exercise regime, what is stopping you from changing things up? If you don’t like cardio training, why not try weights? And before you ask, both can help you with weight loss if that’s your end goal. “It’s raining” We’ve purposely saved the very best excuse until the end. Hopefully you don’t fall into this category, but some guys just won’t make the effort to go to the gym for the simple reason that it’s too cold, or wet. Of course, it might be that little more difficult to get out from under the covers, but in reality this really is a wet excuse (pardon the pun). Sure, it’s hard to get out of bed when the temperature drops, but let’s direct you over to a study in 2017. This was based on soldiers who were ski-marching in the Arctic and it was found that they were burning more calories than any other military exercise of a similar intensity. In simple terms, you’ll burn more calories when it’s cold, so get out there and do it. ...
How to Tackle The New Year Head on With Your Fitness Regime
It might be a new year, and it might be the time where you think that your fitness goals finally click into place, but it’s also the time where you need to ask yourself if they are really going to happen. Or, as every year has it, are the same mistakes going to creep in and you’ll be back to square one quicker than you know it? Unfortunately, far too many of us make fantastic-sounding New Year resolutions, only to see them fly up in tatters by the end of January. If you do fall into this group, the only consolation we can offer is that you’re certainly not alone, and we’re going to try and do everything we can to help you pass those first few milestones. Following on from the above, we have put together the following five points. These points will now look to address some of the common obstacles that hinder the typical person starting a fitness routine in January, and hopefully mean that your short-term plans can be extended indefinitely. Don’t forget about the smaller goals In the process of setting your big goals for the New Year, many people simply forget that these need to split into smaller segments. Sure, it’s going to be almightily satisfying if you manage to achieve your goal when the end of the year strikes. In the period before then though, things could get frustrating. Most days you are going to wake up realizing that you’re nowhere near your end goal, and you have a long time before you get anywhere close. In some cases, let’s not forget, that you might have to weight nigh-on twelve months to reach that elusive target. This is why it is crucial to split down the goal into smaller goals, so you can work on the back of the motivation needed to complete them. As well as the above, some people will decide that a big goal is just too difficult to achieve on its own. For example, if you were to lose 40 pounds in a year, it sounds a huge figure. However, if we were to tell you that you only need to lose between three and four pounds a month, suddenly things start to become easier and your motivation levels should rise as a result. Remember, when it comes to setting goals, always go with the SMART principle. This is tried-and-tested, and places a big emphasis on everything we have spoken about in this section. Buy into the era of the selfie To say that we’re in the era of the selfie would be a gross understatement. For some of us, it’s the photo which actually dominates our day-to-day life. However, when it comes to fitness they actually serve a very good purpose. For years we have been used to relying on the scales, but now might be the time to ditch this approach and turn to your trusty mobile phone. By taking regular selfies, you will quickly see visual evidence of where your weight loss journey is heading. This can turn out to be much more revealing as well, for the simple reason that the scale might read higher, even though your fat levels have dropped. A selfie meanwhile can show your tone a little more, and generally make you feel better about yourself. If you want to take things a little further, don’t hesitate to upload these selfies to social media either. This will immediately provide some accountability to your actions, while there was also a study in 2013 which showed that those people who added their fitness progress to Twitter actually lost more weight than those that didn’t. As such, it’s one of those matters where the science does the talking as well. It’s time to team up Going to the gym with your friend might seem a little too social, but there are huge benefits in opting for this approach. It’s all about having a degree of accountability. When you wake up in the morning, and everything rests on you, you won’t be letting anyone else down when you roll back over and go to sleep. When there’s a buddy waiting at the gym, such actions are far less likely to happen. This isn’t something which is purely based on theory either. A report in the American Society of Training and Development went as far as saying that by having someone with you during your workout progress you have 95% more chance of reaching your fitness goals. Clearly, this is a monumental difference. Of course, you’ve got to be quite selective of who your training buddy actually is. If it’s someone who is going to let you down, or someone who will always accept any excuses you throw at them, it’s probably a sign that they are not going to be suitable for this role. Instead, it needs to be someone utterly proactive who is really going to raise your game, and bounce off you. The 90 day factor It doesn’t matter who you are, competition tends to bring the best out of people. Of course, you might be the type of person who doesn’t like engaging in competition but even if you do fall into said category, it’s time to battle on and try to agree to this next suggestion. The basis of it is to schedule some form of competition around 90 days after the turn of the New Year. This is the optimum amount of time to provide yourself with the adequate motivation to plough on and continue with your fitness goals. By having this in the diary, you are far more likely to keep going and attempt to conquer your ambitions. However, there is a word of caution. It’s recommended to book in this event within the first week of January (or the earliest time possible). If you leave it later, you run the risk of not even having the motivation to book the event, never mind take part in it. The one big workout a month challenge If you’ve managed to work out consistently for a few months, you need a round of applause. There’s just one problem with this; you are probably going to start to get burnt out soon. In other words, the workouts which have served you so well over time will soon become boring, forcing you to lose interest and the rut to set in. As such, a solution is required. You need to try anything and everything to spice your workouts up, just so the boredom factor doesn’t come into play. One such idea is to invest in one big workout every single month. We don’t mean a heated gym session, or anything else that is remotely similar to your normal surroundings, but rather something that is completely out of the ordinary. To coin a few examples, it might be rock climbing or an obstacle course. Both of these options have something completely unique about them, whilst challenging your body immensely. At the same time, they aren’t something that you are likely to participate in every week, which is where they can step in and rescue you from your boring routine. ...
New Year, New You: The Newbie’s Approach to The Gym
As any exercise enthusiast will tell you, January is the worst month for going to the gym. It’s absolutely rammed full – with queues for machinery just adding to the misery. It’s full of people who are aiming for the “new year, new you” phase, and finally looking to get into shape. If you fall into said category, this guide is for you. There’s absolutely nothing wrong with starting a gym routine, and you will reap so many rewards if you stick at it. However, in order to do so, you really need to avoid some of the common pitfalls that plague so many new members. Through the course of this guide we’ll mull over some of these mistakes, and help build you build a “new you” the right way. Stay away from the modern toys Nowadays, gyms are full of modern toys. For the established gym enthusiast, this isn’t a problem. They can resist when necessary, and turn to them on the few occasions its required. For the newbie, this seems hard to achieve though. They will be desperate to try the shiny new machines, and opt for these over free weights and established exercises that are guaranteed to help them get in shape provided they persist. When we talk about this new equipment, we’re referring to the likes of TRX belts and other “modern” stuff. Sure, there’s a place for these, and they can work well in some workouts. For the new person going to the gym though, there are far more powerful tools at your disposal which can really supercharge your progress. The likes of squats and deadlifts are tried and tested – so make sure you turn to them. The fancy equipment and exercises meanwhile, is designed for those established pros who need to tap into new stimulus in a bid to enhance their performance. When you get to said stage, then is the time to turn to them. For now, stick to the classic movements – they will serve you well. Your phone is your worst enemy In the age of the smartphone, you might not believe us. But please, leave your phone away from the gym floor – as it’s not doing you any favorites whatsoever. In short, it’s an out-and-out distraction. Receive a text message from your significant other? You need to respond. See the latest breaking news story on the sports app? You need to check it. Such distractions aren’t going to do you any favors and will stop your focus. Let’s not forget that it’s not just you who suffers here, but everybody waiting for that piece of equipment you’re hogging due to phone-abuse. At the same time, the gym isn’t a place for chatting. If you’re on the phone and exercising, we can bet that you really aren’t getting the most out of your session. Arriving as a group isn’t cool Every so often you will see groups of guys hitting the gym, cycling through the loud jokes between sets and generally making the gym aware of their presence. This presence is by no means positive though; people aren’t looking at them for their amazing ability to bench press huge numbers, it’s for all the wrong reasons. Sure, the gym can be a social environment, but there are limits. Big groups just don’t work, and you’ll also find that there are individuals in said group who are happy to dish out plenty of advice, despite their poor shape. In short, it’s just not giving you any benefits whatsoever. Going with a buddy is fine – studies have shown that this can actually help. Anything more than this is overkill though, and will hinder your progress. Start your new year resolution with good form If going to the gym is your new year’s resolution, at least make sure that you are implementing good form. It’s all-too common to see guys hitting the gym for the first time and just trying to cram as much weight on as possible. The result of this is form which is absolutely terrible; you’ll be rocking, swinging and doing everything with the weights which makes you something of a laughing stock. Also, let’s not forget that this isn’t going to make you stronger – it’s just going to enhance the chances of picking up an injury. Instead, opt for lower weights, but learn the form. Watch videos, talk to the right people, and just make it your goal to learn the correct way to do the exercises – rather than be the clown with the big weights. What is your goal? Finally, let’s talk about one of the big problems that plague everyone at the gym – but it’s going to affect newbies even more and really impact their motivation levels. So many people just rock up to the gym without really knowing what they want to do. What are your goals? Do you want to lose weight? Build muscle? Let’s get these goals down to a tee before we go any further. If you don’t do the above, you will cycle through exercises without really knowing where you are going. How will you know if it’s been a good session? What will you think after a month of going to the gym? To tackle all of this, it’s time to come up with a plan. Some of you might turn to a personal trainer, but if you do opt for this approach at least do some research and find a good one. During new year, there are far too many amateurs doing the rounds which aren’t going to help in the slightest. Or, do-it-yourself. Just because you have little past experience in the gym, doesn’t mean to say that you can’t devise a plan of action. There’s now so much material on the internet, that it’s almost inexcusable not to go alone. Or, just talk to friends – but let’s reiterate that these friends need to be in-the-know, not just guys who think they know what they are talking about. ...
Why Does Romance And Fitness Go Hand In Hand
Who says that there’s no room for romance and fitness training? There’s nothing farther from the truth. Fitness and romance can go hand in hand for young and old alike. The Overall Scenario We could go all over the map regarding fitness and romance. People frequent gyms in hopes of finding that right person and if it didn’t work, you wouldn’t have so many gyms around the country. Gyms are a great way to meet people who are proactive about their lives. They’ve shown they have the diligence and responsibility to care for themselves and a person like that is what every guy or girl needs. Being fit means being attractive. The opposite sex will zoom in on you when they see you’re carrying yourself well, and have self-esteem. Confidence beams from a fit person. The overall positive characteristics that being fit bring means hooking up with someone with a like mindset and lifestyle can lead to a relationship of benefit to both of you. It Starts Early Once you’ve adopted a fitness lifestyle, whether you’re hooked up with someone or not, there’s lots of room for romance and the opportunities are numerous. Let’s say you and your significant other are just starting out on a new fitness lifestyle. You can workout together and support one another. This leads to both of you encouraging each other and seeing the improvements in your lives. It’s a bonding that will last a lifetime. Both of you will feel good and look good and not be a burden to one another. You’ll both be showing responsibility and determinism that brings about a solid foundation for a relationship of admiration and success. If you’re just starting out, workouts that allow for some romance are together exercises. Walking together is a prime example. While walking you can address issues that make your relationship better. You can even stop now and then for that smooch on the lips. Matter of fact you can space the amorous endeavors for every milestone accomplished. For every mile you walk, you get in some smooches. That’ll make the the workouts more fun and appealing! As you progress in your fitness regimens you should look for more opportunities for the at the loving expression that keeps the fires burning. Swimming together is perfect for this. Bicycling too. Wearing like gear and letting people know you’re a couple might bring in some wisecracks or compliments but in the end, you’ll be more attached to each other and your romance should blossom. Meeting For The First Time It’s been said that first impressions are lasting impressions. Meeting someone at the gym who is fit can make your eyeballs bulge. Looking good is the first step and sooner or later you’ll meet someone who attracts you, and you are attractive to them. Don’t go overboard as appearances can be deceiving. The difference with bodybuilders and fitness people is that you know from the start that they are people who can make a goal make a commitment and stick to it. A person who can do that is someone you can admire. As you get into conversations and like activities, going out for a bite to eat or maybe a concert is in the offering. It depends on their leisure interests. It’s no doubt you’ll have a lot to talk about as fitness is both an art and science. It will be your anchor interests and sooner or later you’ll find out how much more you share. Once you’ve met someone you can roll with, it’s all up to both of you to make things go right. Since fitness will be your primary mutual interest, add some romance to it. We don’t have to go into how much fun sex will be with someone who is fit. Once you’ve gotten off the ground you may find that sex is not only rewarding but part of the overall benefit of a solid and honorable relationship. Go On Fitness Journeys For Amour There’s nothing like going on vacation to get the romantic fires burning. You don’t have to take a trip to the Bahamas, you can find fitness getaways in your own state. Hiking is the most popular. You’re outside in the woods together, alone, and the only things watching you are an occasional curious critter. If you do frequent beaches, you can exercise on the beach while knowing later that bottle of wine and chocolates are waiting for the both of you. You can even workout at night in some places. Just take a look around where you live where you and your significant other can go to workout and find time for some cozying up. You may find romantic hot spots that no one else knows about. There’s nothing like that secret place where you can suck face. If you go on a big vacation like on a cruise ship, all the better. These ships are built for romance and have fully equipped gyms. Schedule that romantic breakfast, lunch, and dinner along with your workouts. It should turn into an experience you both will never forget. Fitness And Romance Aren’t Just For The Young Don’t get the idea that fitness and romance are only for the young. It’s also for the young at heart! Seniors can indulge in romance and get fit at the same time too. Matter of fact, older people may be more creative in their fitness and amorous endeavors. There are stories in the news every year about seniors getting busted doing what comes naturally at their retir3ement communities. Older folks know how to cut to the chase. If they’re starting out on a fitness regimen, holding hands while power walking is a great way to keep the loving feeling going. Fitness training is good at any age and just because a person has some years on them doesn’t mean romance goes out the window. It’s good for folks to get in their smooching and hugging for as long as they live, and working out together is a sure fired way to keep the biscuits burning. Things To Enhance Your Romance And Fitness Adventures Oh things can get cuddly and silly when two people are in love. They often have their own pet names for one another and often giggle for no apparent reason. It’s just part and parcel to the affairs of the heart. Romance and fitness can be enhanced with just a few simple things. Yes, people might think there’s something wrong with you, but you’ll both be happy and that’s all that matters. One thing to do is have matching workout outfits and equipment. Wearing similar clothing such as sneakers and such will show a bond that both of you will appreciate. His and her bicycles is another approach. At many gyms the most popular people are couples. People admire a couple who enjoy both fitness and romance. It shows that the two can go together like peanut butter and jelly. Others get inspired and may ask you advice on how you’ve kept your romantic relationship going so well. Enjoy such admiration as you’ve earned it. Give sound advice and don’t be shy. You’re succeeding in life with your love one and other people noticing it is further validation. Overall The true test is that with fitness and romance your life can expand into wonderful horizons. Workouts need not be some endless chore. Instead, they can be moments of which true love either blossoms or is fortified. Not only will fitness make your heart healthier, it can make your love stronger. ...
Why You Shouldn’t Be Your Own Worse Enemy While Dieting
When it comes to diet, you don’t have to be your own worse enemy. Usually, a bit of study and practice can lead to dieting that is not only effective but safe and sane. Misconceptions About Diets There seems to be a diet guru for every neighborhood. You’ll see these people selling their special diets that promise to do everything to get you to lose weight to finding romance. It’s all bull. The only diet you need is the one your doctor and certified nutritionist prescribes. Your doctor will have collected enough data about your eating habits and its effects on your body and mind and sharing that with your nutritionist, you’ll have a plan tailor made for you. People will come up with all sorts of ridiculous diets. The ‘Apple’ diet where you eat only apples. Or some idiotic ‘Fish Only’ diet. These trendy diets are orchestrated for one reason, to get money out of you. The FDA is aware of these scams and diligently tries to keep them in tow, but every other week a new one comes out. The unsuspecting public, desperate for any cure will jump on these diets and end up either sick or losing money. The legendary showman P.T. Barnum said, “There’s a sucker born every minute.”, and he was right. Our innate nature to be gullible is why these guru or celebrity diets are hawked 24/7. Raising Your Nutritional Awareness Believe it or not, it doesn’t take long to learn the basics of nutrition. Take into account that your body and mind already know what’s good for you. Cravings are a part of this. If you have a craving for a food that isn’t loaded with sugar and salt, it means your body and mind are trying to tell you something. If you just take a week to study basic nutrition you’ll gain a thousand-fold. You’ll see why certain foods are recommended and why certain physiologies should have more or less of something. You’ll learn the nutritional content of various foods as well as their fiber content. In no time at all you’ll be able to put together your own combinations of foods and beverages that will establish a regimen that you’ll find not only healthy and tasty but highly enjoyable. Quick Results If you eat right you will see changes within a day or two. One will be easier digestion and the other more clarity of thought. The old saying that we are what we eat could be changed to we are what we eat like. Our bodies and minds need specific types of nutrients in the right ratios and combinations. It calls for study and testing and following doctor’s orders. Once the body realizes that you’ve changed your dietary regimen to provide it with what it needs, you’ll see your hearing, eyesight, and other senses sharpen up quick. This is because the body and mind are getting what they need, not what you want. Choose to study nutrition. Choose to follow a nutritional regimen that benefits you and you’ll end up happier than you imagine. Changing Old Habits The toughest thing to do regarding dieting is the changing of old habits. Many people cram food down their throats all day, not even realizing what they’re doing. At the job, people bring in doughnuts and other sweets. They’re irresistible at times and before you know it, you’ve maxed out your daily caloric intake and that means fat. If you’re the kind of person who eats on an unconscious level, you’ll need outside help. Ask friends and family to intervene when they see you with that humongous piece of chocolate cake or when you’re downing a two-liter soda loaded with sugar. Do your best not to bite back at them, but realize they’re only there to help you. If things get too bad, make sure your local store doesn’t sell you the lacking in nutrition but high in calories goods. Take the extra time and effort to visit that fresh produce section of your local supermarket or local farm. You can eat a ton of lean meats, fruits, veggies, nuts, and grains and not gain a pound. This is the big misconception people have that if they diet they have to starve. No such thing to get that out of your head right now. Read some success stories from others who were in your shoes. See how they overcame their bad eating habits. You’ll probably find out you’re nowhere near as bad off as they were. You may realize you’ve caught yourself in just the right time to prevent disaster. After a while, you’ll be able to determine which nutritional experts to follow. Take their advice to your doctor so that they can determine if you’re getting sound advice. All in all, it’s up to you to put the leash on yourself and your wild dangerous eating habits. Timing, Ratios, And Portions The three key behaviors you’ll need to modify involve your timing, ratios, and portions. This might seem too much of a chore, but in reality you can comprehend and apply this easily. Eating right means more than eating the right foods. It also calls for eating at specified times during the day. Small meals spread out over the day will allow your digestive system to make the most of each meal. On top of that, it will increase your metabolic rate so that you’ll be burning off calories even while at rest. This is the optimum way to eat. Ratios come in regarding the ratios of proteins, complex carbohydrates, vitamins, and minerals. Eating too much of anything can throw your body off balance. You want to make sure that during the day you’ll be eating foods that supply the right ratios so that your body can best assimilate them. This will take some study and trial and error. Your nutritionist will evaluate this for you and once you’ve tried their prescribed regimen for a while, you’ll know what works and what doesn’t. Portions are the kicker. If you eat too much at every meal you’ll only get fat. It’s that plain and simple. Instead of piling on a plate of food that looks like a skyscraper, just take enough food to battle hunger but will stay with your for several hours. If your family and friends complain you’re not eating enough and are insulted you’ll have to stand your ground and explain to them. If they can’t or won’t comprehend this, then you’ll know you’re in dangerous company and you may have to change things up socially. It’s either make other people happy and die or make people uneasy and live. It doesn’t take much math here. The End Results Are A Healthy You Changing your dietary habits may call for an upheaval or two regarding yourself, family, and friends. It’s tough enough that you’ll have to put in so much discipline, but having to argue with people is a no-no. They’re either with you or not. Your team will be you and your medical professionals. So set your sights success and forge ahead with a smarter and healthier diet regimen. In no time, you’ll be thanking yourself and that’s all that matters. ...
The Only Way To Lose Fat And Not Destroy The World
Everyone loves a good monster movie. Godzilla, King Kong, Rodan, and the other Kaiju ( a Japanese word for giant rampaging monsters), are legendary characters who went from one end of the world to the other stomping on buildings and destroying everything in their path. As scary and monstrous as these movie idols have been over the decades, it’s nothing like when a person is forced to lose weight. People who have to lose weight can turn into monsters no movie can equal. If you or a family member or friend has been told by doctors to lose the fat, you’re probably quite familiar with what can happen to a person’s emotional state. The Agony If we’re suffering from an illness that is weight related, losing the excess fat means a total change in one’s lifestyle. The changes can be so drastic that it can cause a person to lose their cool. Doctors know some people can’t take the new orders to diet and exercise right. A debate or even a fight can break out when the physician dishes out the bad news. People get fat due to sedentary lifestyles and eating too much. It’s that simple. When people are used to pigging out and laying around on their asses it takes a miraculous motivation to get them into a healthy lifestyle. It can be as bad as pulling teeth. Some people will come up with the most ridiculous excuses to not engage n fitness and diet. They’ll claim how their parents are fat and eat all day and are healthy or how they have ‘big bones’ which makes them look fat. The bottom line is they’re either too irresponsible to maintain good health or they’re lazy or just arrogant. Ignorance plays a big part of this as well as kids aren’t taught the value of good nutrition and exercise in schools. Sodas, donuts, cakes, pies are loaded with calories. We often chug these things down because they’re so available and affordable. Not only that, but they’re tasty. It doesn’t take long for a person who falls into this trap to start putting on the excess pounds and ending up with medical complications that can lead to disability or even death. Diets And Danger Dieting is the first step to chaos and danger. There is nothing more dangerous on the planet Earth than a human being who is hungry. Humans will eat anything when they’re hungry and it’s led to wars and strife throughout history. Today’s modern man will possibly go into a nightmarish rampage if he’s asked to cut the calories. They’ll stomp their feet and get into arguments with anyone within arm’s reach. This is due to two things, not being able to handle hunger and the feeling of psychological loss when one’s favorite foods are forbidden. People reward themselves with that doughnut and cookie. Before they know it, they’ve crammed so many down that their bodies don’t burn off the excess calories and the fat just keeps piling on. The Real Deal About Fat You’ve probably seen the endless number of miracle fat cures and products on the markets. Celebrities will endorse these things and recommend everything from pre-made dinners to supplements. Let us be clear right here and now, it’s all a scam. The only way to lose fat is to not eat so much! It’s no more complicated than that. The body uses a specific amount of calories each day to perform its functions. Any excess calories go unused and are stored as fat. That’s it. Plain and simple. When a person eats far more calories than the body needs, a person gets fat. Bruning off the excess calories from exercise, but getting people to exercise is equally a challenge. People love to be lazy. Being lazy is a national pastime in the United States. This is why we have more fat people than any other country in their world. Being fat is the #1 cause of death in America. Excess fat causes diabetes, bone disorders, cardiovascular and respiratory illnesses, it affects sight and hearing and sexual function. It’s only when a person laying around in the hospital on the edge of the unknown that they’ll finally realize they need to get rid of the fat and adopt a healthier lifestyle. No, Losing Fat Is Not Easy At First The minute a person realizes they’ve got to change in order to lose their excess fat, the dread and anxiety arises. It need not be so. If you understand nutrition you’ll soon discover that you can eat like a pig and not get fat. As a matter of fact, if you had to eat all the food that is healthy and nutritious during your day, you would wear yourself out. Only top athletes can eat that much nutritional food and not wear their jaw bones down. It’s because food that is high in fiber, vitamins, and minerals may be of more bulk than the regular calorie laden stuff people eat. You can eat a pound of doughnuts and end up with a 5,000 calorie a day diet. If you kept it up you would get ill which happens quite often in America. On the other hand, highly nutritious food can weigh 3 pounds but have a caloric count of 1,000 calories. On average a grown human male will need around 2,500 calories a day. A woman around 1,500. Knowing what your caloric intake should be is the starting point. Don’t compare yourself with other people. Let your doctor determine what your caloric intake is. Even if you’re 20lbs overweight, if you just start eating a wee bit less of your daily caloric intake you will automatically lose fat. It’s just that simple. Let The Rampaging Begin! If you have a friend or family member who now has to change their diet and lifestyle, you had better be ready for the rampaging. Some people just cannot handle hunger. They lose their minds and start terrorizing everyone and everything in sight. It doesn’t have to be this way if things are planned right. You can assimilate a new diet without missing a hunger beat. It comes from planning. If you have to give up cake for apples or peaches, then make sure you’ve got the fruits around within arm’s reach. Carry a bag of nuts, grains, fruits wherever you go. You can eat a ton of these kinds of foods and not gain a pound. As a matter of fact, you will lose weight automatically as these foods, eaten at r3egular intervals will increase your metabolism and you’ll burn off the fat. I Want To Eat What I Want To Eat! That declaration is what dooms so many people. Arrogance will do you in if you’re not going to see the writing on the wall that you’re in danger of being overweight. Being told you shouldn’t eat certain foods or dishes can send a person over the fence in hostility. This is something you’re going to have to get a grip on because if you don’t follow doctor’s orders, you might as well call it quits right now. Sure you would love to eat that big pile of lasagna your mom made. You know you have to eat all of it or she’ll be insulted. Yes, your wife’s rice pudding is tasty and a favorite and it makes her happy when you spoon endless amounts of it down your gullet, but in the end is she aware that she’s slowly killing you? “I work for a living and eat what I want!”, is another idiotic thing. It’s arrogance plain and simple. There’s no justification for eating like a pig if you’re eating foods that are high in calories, salt, and sugar. The only way you’ll lose weight and do so properly is through proper planning and following a strict regimen. You may be your own man, but that means you’ve no one to blame when you end up on the floor of the emergency room looking like a worn out Thanksgiving turkey. The Bottom Line The bottom line here is that you don’t have to go monster because you’ve got to lose weight. Proper planning will make the transition so smooth you might not notice the changes right off. A smart diet will avoid the pains of hunger and a good exercise program will ensure a healthy lifestyle that one can be appreciative of. So don’t be a monster, diet, and exercise right and you’ll be okay. ...
Fighting Bad Eating Habits
Okay, it’s time to take some responsibility. Yes, responsibility is a four letter word to some people, but when it comes to eating right, it’s all about you and you alone. Stuffing Your Face Far too often people don’t realize not only what they’re eating but also when and why they’re eating. Without thinking we can stuff that slice of pie in our mugs and then follow up with those three donuts and that’s just before lunch. Eating disorders are far too common in the U.S., and that can and does lead to illnesses and worse. It’s due to how we’re taught to eat while growing up. If you have the kind of family that loves to shove food in front of you, then you’ll acquire the bad habit of eating whatever gets within your grasp. It’s too often that families demand that a person eat everything on their plate even if that plate is piled sky high with calorie laden food. If a person doesn’t eat it all the people get insulted. This is wrong and has to stop. We don’t eat in America, we feast. What we eat for br3ekafast is more than half the population of the planet eats in a week. We do this several times a day at that. We end up fat and obese and suffering from a variety of dangerous illnesses. Learning how to eat for health is a new industry here. It’s tough to get people on the bandwagon but for their own good they had better start and do so fast. Food Isn’t Going To Run Away If you’ve ever seen someone wolf down their food, you might have wondered to yourself what the hell is wrong with them. They act like if they don’t gulp down all their food in a matter of minutes that it’ll get up and run away. Food doesn’t run away if you’ve cooked it right. Wolfing down food is not only unhealthy but it is dangerous. The number of people in America who choke on food is astonishing. They don’t take time to cut their food up right and chew it thoroughly. No, they’ll just pound in the food and hope for the best. The body needs to digest its food carefully. Digesting Means Chewing Digestion is one of the top functions of the body. It uses compounds and chemicals to separate the nutrients from the food so that they’re easily assimilated into the body. Our immune systems rely on our digestive tracts and that means if you’re cramming food down your throat without proper chewing, you’ll overtax your digestive system and you could end up in a bad way. Just look at the number of digestive medications that are on the shelves. There’s a digestive medication for everything and if we ate more sensibly we wouldn’t need 90% of them. It’s due to two things, greed and haste. In this case, haste does not make waste which is why so many people are full of, well, you know. Constipation can be a killer and people undergo emergency operations to alleviate themselves of clogged up undigested food. They wouldn’t have been in such a mess had they chewed their food properly. Too Many Calories The science and math about fatness is that you only get fat when you eat too many calories than what your body needs and you sit around on your ass. If you eat properly you won’t have such a problem. This means knowing the caloric content of the foods you eat. For example, just one doughnut has as many calories as three 1lb steaks! Not too many people can eat 3lbs of steak at a sitting, but they sure can wolf down a dozen doughnuts without breaking a sweat. Eating excess calories that lead to obesity is like putting a gun to your head and playing Russian Roulette. When the doctor prescribes changing your diet, it means changing your eating habits too. Nutrition Is The Cure All Since excess calories and a sedentary lifestyle are the root causes of obesity, it means you’ll have to eat fewer calories. It doesn’t mean eating less food. It means eating more nutritional foods. If you eat foods loaded with what your body needs to operate on and repair itself, you won’t feel hunger. Foods loaded with sugars and carbs and salt makes you hungry. You get addicted to them and have to constantly fuel the fires. Before you know it, you’ve crammed far more calories into your system than your body needs and it stores the excess as fat. Eating nutritionally doesn’t mean only eating veggies. Fruits, nuts, lean meats, all contribute to a well-balanced diet that will deliver the right amount of nutrients you need. Once you get started you’ll find that you’ll be growing a taste and appreciation for such foods. It may take some time, but once you’ve got a regimen going, you’ll be smooth sailing down the line. Do The Homework Don’t trust anyone’s opinion if they’re not a professional in nutrition and diet. Ask your doctor to recommend a nutritionist and stick to the regimen and diets given. You’ll find that not only is the change healthy, but it’s more affordable and tasty in the long run. It’s about studying a bit more about foods and how you can incorporate them into your daily diet. Fruits like grapes and strawberries are all favorites and you can eat a ton of them and not gain weight. Leaner meats without the calorie laden sauces and heavily salted, are easier to chew, taste better and are easier to digest. Meats take the longest to digest so you want lean meats that are prepared and chewed properly. If not, the meats will remain in your digestive tract and might lead to disorders like colon rectal disorders. Make Your Butt Happy It doesn’t take much to agree that there’s nothing more painful than trying to pass food that hasn’t been digested properly. So many people have constipation that it’s at epidemic proportions. Sitting on the toilet and grunting and groaning is not only painful and embarrassing, but it’s dangerous. Again, well-prepared foods, chewed properly, without the gooey like syrups and chemicals will allow for smooth passing of waste and your butt will be a happy camper. Sleep Better Another disorder that can arise from improperly ingested foods is insomnia. If one’s gut is tossing and turning all night, so will you. It can get so painful that a hospital visit will be in order. This is a lifestyle you do not want. What you eat and how you eat will determine how well you’ll feel and live. Sleep is just as necessary as eating and breathing and if your sleep cycles are disturbed to the point of hazardous disruption, you could end up in a worse situation than you’re prepared for. Gluttony is said to be one of the Seven Deadly Sins. In fact, it’s one of the body’s biggest mistakes. Our digestive systems have developed over millions of years based on lack of food. A human can go a month or more without food because our digestive systems are engineered to make the most out of our food. There are instances of people living decades without eating anything more than a few fruits and grains. When you pile on tons of food, your body has to get rid of it via digestion. You’ll end up overtaxing your digestive system and the number of deadly complications is too scary to mention. The bottom line here is to eat like you were born with some common sense. Eat smaller portions of highly nutritional foods throughout the day and you’ll see the fat melting off a smoother digestive tract, and regularity that you can set an atomic clock too. The Eating Right Endgame With all this said and done, the endgame for you is to learn how and train yourself to eat properly. More nutrition, fewer calories, smaller meals and an active lifestyle. Once you’ve taken this advice under your wing, you’ll see remarkable changes in your life in a short time and in the long run, you’ll be glad you did. ...
How To Diet And Not Piss Off Friends And Family
The war is on. You’re at your family get together or at some friends social function. They don’t know you’re on a diet and when you inform them of this sometimes they lose it and a war starts. There’s no need for this and you do have ways to avoid such hassles and we’ll look at some. People, Food, And Self Esteem Some cultures take offense if you don’t eat everything on your plate. Get togethers are special occasions and it’s a sense of pride to pile on a guest’s plate as much food as possible. It’s worse for kids. Some cultures celebrate fat kids. The fatter your kid is, the more prestige you have. It shows that you’re providing for your family and grandparents like to brag about how fat their grandkids are. Women have it worse when they come from cultures that prize fat women. It’s attractive to many men and like with the kids, it’s a sign of prestige. All this is wrong and it gets deadly when practiced in the United States. In the U.S., getting fat is so easy you don’t even have to try. Just the television commercials for those triple-decker bacon cheese hamburgers is enough for a person to put on the pounds by default. Combine that with risky cultural or social eating habits and you have a recipe for fat disaster. Stand Your Ground Let’s say you’ve adopted a new dietary regimen. You’ll need to inform your friends and family so that they’ll understand you’re taking on a healthier lifestyle. This is where you separate the chaff from the wheat when it comes to those who really care for you. Our mothers love to feed us. They love it when they make your favorite dishes and you are expected to eat as much as they dish out and make all kinds of googly faces showing how much you love it. This alone is the ruin of a guy trying to lose the fat. He’s so worried that he’ll upset his mother that he doesn’t think twice about what he’s doing. It’s incredible how stupid some people can be. They’re more interested in their personal pride than in your chosen route to better health. Dad may hit the roof if you don’t gobble down Mom’s favorite dish. He knows there will be no living with her if you don’t greed up on her food. He wants peace in the house and making Mom happy is the only way to do it. The same goes for your own home. A husband whose wife feels like she can only keep him if she cooks non-stop or a husband who wants his wife all plump and juicy regardless of the unhealthy outcomes is far too common a problem. This is where you have to stand your ground. Announce as nicely as you can that you love their cuisine but you can’t eat as much of it or some of it due to calories or ingredients that go against doctors orders. Prepare for a fight though. Telling your mother or wife or friend there’s something in their food that is detrimental to your health is like using a super soaker filled with poison pointed straight at them. They’ll twist and turn and curse and writhe around like spoiled brats, but in the end, if they love you they will understand. If they don’t and a schism arises, keep cool and go on about your life. If they don’t cool down later, then you’ll know they didn’t have respect for your life choices and betterment, only their personal and social esteem. You have to make it clear that you’re moving on to a healthier lifestyle and that it’s torture not to eat the portions or types of food. Pour on the act that your life will be misery without their food, but you’ve got to follow doctor’s orders. If this doesn’t work, it’s time for the big guns. Put Your Foot Down If all else fails with family and friends and your new dietary lifestyle, then you’ll have to put your foot down. Do they want you alive and well or dead or sick? Tell them it’s not personal, it’s a matter of medical regimen. You have to emphasize that your family won’t do well with you in a hospital or dead. If they still can’t comprehend all this, you have to put that big foot down and state what you’re going to do, come-what-may. Don’t Buckle Under Pressure If after you’ve put your foot down your friends or family still won’t comply or understand then you’ll have to make one of those life’s tough decisions. Sibling rivalry can arise if you don’t eat all of Mom’s macaroni and cheese with crumb stuff on the top. Taking advantage of the situation, an unscrupulous brother or sister bent on gaining Mom’s favor might balk at you and cozy up to Mom to siphon off of her dismay. Yes, people will do all sorts of underhanded stuff, even family. Remember, it’s your life and you need to take the reigns and go in the direction for better health and well being. If such changes in your dietary lifestyle bring about so much anxiety, then you’ll just have to buck up and walk off the pain. In the short and long term, you find out it was the sane and responsible decision. They Think You Don’t Love Them Anymore Yes, people can be this silly and childish. Your choice to turn down a huge portion of food or a favorite dish will sometimes have the cook fall apart thinking that you don’t love them anymore. This is where most people wanting to diet right fall apart. Mom or the wife whining and crying can get to you after a while. They know they’re being selfish and emotional and that they’re using such a response as a means of controlling you. Men and women will use their cooking as a control mechanism. It’s as old as eating itself. When this type of response arises, you’ll have to go for broke and put an end to it. Let them do the pouting. In a few weeks or months when you stroll in at the family reunion or the neighborhood picnic and you look like you’re 20 years younger and buff, you’ll have them right where you want them. People will ask how you did it and you can proudly say you took on a healthy dieting regimen and stuck to it. The respect and admiration will shower over you. You’ll feel a sense of overwhelming accomplishment. You’ll be proud to look at yourself in the mirror, and you’ll feel like a kid again. The Bottom Line The bottom line to all this is that choosing a new dietary regimen calls for courage and diligence. Determination and perseverance are also the qualities you’ll need. As time goes by and you’re watching those excess pounds disappear and your shoulders are straight and broad and your butt looks like it should win an Olympic medal, you’ll realize that you made the right decisions to eat smart and healthy. Only you can take care of yourself and eating right is the first start, probably a tie with being more active. Don’t let others get under your skin and deter you from your goals. In the end, you’ll either be happy and healthy in life or sick and miserable. Just changing how, when, and what you eat can be miraculous for your overall well being and you’ll have you to thank for it. ...
General Fitness And Reducing High Blood Pressure
Suffering from high blood pressure is a guaranteed way to increase your chances of serious illness, disability, or even death. Inactive people use drugs to monitor and maintain blood pressure because they just won’t engage in a simple fitness program to keep the blood pressure levels under control. We’ll need to look at how and why a good general fitness program can do the job. High Blood Pressure Hypertension is caused by several factors . It’s just not having an inactive lifestyle. It includes diet and diseases and other conditions that need to be addressed. A doctor’s examination will generally determine what the causes of one’s high blood pressure and it may turn out to be more than just one source. Regardless of what is causing the high blood pressure, a good general all around fitness program should start working within a few days. No need for surgery or drugs. It all depends on your doctor’s professional opinion, mind you. In some cases drugs may be prescribed, but not for the rest of your life if fitness shows a dramatic and remedying effect. First Step: Examination The first step to determining what is causing hypertension comes after a thorough examination of the person. The doctor will know from multiple tests just what the factors are. Once that is determined a battle plan can be determined and structured. This will allow for planning a fitness routine that will be both safe and effective from the start. Do not evade this step. It’s of most importance as it lets you and your doctor know where you stand and how to best prevent and solve the problem. Basic Approach Once it’s determined what the basic problem or problems are, it’s now time to set up an exercise regimen that will work from the start. Your doctor will probably have you start out with the kind of cardiovascular exercises that bring about safe and effective results. Walking or jogging or swimming would be great starts. It will open up blood vessels and allow for the pumping of blood that will lead to reducing hypertension from the start. You’ll be taking your blood pressure regularly during this phase. With today’s new technologies, it will be easy to monitor your vital statistics to see how you’re progressing. After a while, you’ll have gathered enough vital data so that your doctor can determine which exercises and how those exercises best suit you for effective results. It is of extreme importance that you do not neglect to keep vital statistics. This is a battle of numbers. How you feel is irrelevant, how you register is not. Diet Is Part Of The Regimen Your doctor or nutritionist will know what effect diet is having on your blood pressure . If you’re pounding down too much fat or salt you’ll get those high blood pressure numbers. This isn’t a constant though. There are people who eat astonishing amounts of salt and it has no effect on their blood pressure. If one looks carefully the answer is simple. It’s due to the kind of salt they’re ingesting. Sea salt is far different from the table or processed salt that goes into food. Sea salt has the minerals that allow for the salt to be processed by the body in efficient and safe ways. Table salt or processed salt doesn’t have these ingredients thus making it a culprit for high blood pressure. Aside from sodium, there are compounds that can affect the body as to increased hypertension. Only a careful examination will reveal what is causing any detrimental effects. This will take some time, but afterward, a careful diet can be planned. Toxins Can Do It Toxins in our environment can cause any number of detrimental problems including hypertension. The toxins need to be identified and avoided. In most cases, toxins that have built up in the body and are stored in fat tissue need to be flushed out. Exercise and a good diet can flush these toxins out thus causing hypertension to be treated. The reason being is not all allergies manifest themselves the same or as assumed. The levels of harm via allergies might not be detected at first and might appear to be something else. This is why you let your doctor do thorough examinations. If exercise will help flush out or prevent the allergens to take root, then a good exercise regimen to relieve hypertension caused by all this is recommended. Stress Induced If one’s hypertension is caused in part or in whole by some form of stress, it’s already a proven fact that it is a double dose of danger as both hypertension and stress are known as “silent killers” meaning that they may show no symptoms aka asymptomatic, and aren’t detected until severe damage has been done to the body. Fortunately, it will be easy to determine if it is stress and if that stress is caused by disease, diet, or just lack of exercise. In this case, exercise can’t help and by monitoring oneself it will show up quickly that exercise is treating the problem. Treating The Problem There are several ways to treat hypertension. It depends on the results of the professional analysis by one’s doctor. This is a very intense moment because it has to be done right the first time especially if pharmaceuticals or surgery are prescribed. You doctor will give you instructions that might cross into other disciplines where another professional specialist is involved. It may come to your seeing several doctors to resolve the problems. If it’s found that your diet is a major factor in your hypertension you’ll be sent to see a nutritionist. Should you need to see an endocrinologist then that will be a step also and so on and so on. So prepare to get involved to a great degree. If one is lucky you’ll find out that the source of the problem is some basic dietary choices or fitness situations like being overweight. From there on you can work out a plan to modify your behavior so that you can tackle the problem once and for all. A fitness and dietary program, of course, means consulting a nutritionist and a fitness coach, but that won’t hurt a bit as with both in sync, you’ll see results in a short time. From then on in, it’s a matter of monitoring your progress and keeping vital statistics for further analysis. If pharmaceuticals are prescribed then you’ll probably have a daily regimen. It might take more than one drug and they may or may not be permanent. It’s a matter of just the right doses at the right times and should be easy to incorporate into your daily routine. Of most caution is that you follow your doctor’s orders to the T regarding the use of pharmaceuticals. This is not an area to introduce irresponsibility. If you’re using supplements for fitness they might conflict with your blood pressure medicine. Let your doctor know all things consumed and follow the orders. The Mind In many cases, it’s the state of a person’s mind that can cause hypertension. This can only be determined by a specialist. Often once one knows what is causing the stress from the mind, the problem is resolved. In other cases, it may take some time and require you to modify your thought patterns. Fear, lack of REM sleep, and other mind related issues. Don’t worry as these conditions are usually not permanent. Final Word Basically, hypertension is a killer. It’s not to be joked about. Prevention is a good idea and following doctor’s orders after diagnosis is equally important. Don’t engage in medically unproven activities. It isn’t worth the risk. There are many natural herbs and such and your doctor will know the history of the substances and will determine if they are of sound use. Get your blood pressure checked regularly and the moment it is detected, go to work on treating it. ...
Exercise One Step At A Time
You’ve been sitting on your duff for far too long and the warning signs are clear. Your circulation is down, blood pressure is high, and there are a number of other problems cropping up that all spell out exercise. To far too many, the word exercise is a four-letter word. It’s due to the sedentary lifestyles people have adopted. It’s only when dire circumstances arise that people will find a will and way to start an exercise program. That’s all well and good, but you’ve got to take it easy and do things one step at a time or end up in a worse situation. Personal Evaluation Nothing is going to happen if you’ve not taken a real good look at yourself. You’ll need to be honest with yourself and tally what you’re lacking in and too excessive in. The first thing at a glance is whether you’re overweight. Don’t use the old excuse of being ‘big boned’. That’s a poor excuse. You’re either too fat or you’re not. The amount of fat that causes detrimental effects can vary from each person. Some people can support 100 pounds of fat and still have normal vital statistics Other people can put on only 10 pounds of fat and start falling apart. It all depends on one’s genetics but the bottom line is that excess fat will eventually turn into a catalyze for health problems. Once you’ve done that, the next step is your energy levels and vitals. Go see your doctor and have a full examination. The doctor will be able to tell you what is wrong at present and what you might develop that will be detrimental to your health. Always follow doctor’s orders but also get a second opinion just in case. Once you’ve gotten the right clearance to exercise you’ll need to get a nutritionist to step on board and get you to rehabilitate your diet. Without a proper diet, you might as well call it quits right now. At this point, you’ve got yourself well oriented on where you stand, where you need to be, and what you need to do at the minimum. Planning Next, comes the planning. You’ll have to realistically look at what you’ll have to schedule and when. Are you willing or able to adjust or make a schedule that will benefit a new exercise regimen? If so, then do so smartly. Pick times when you can have recovery time afterward. Without rest and recovery, your body won’t metabolize properly nor repair itself so. Plan an exercise regimen that will grow on a gradient. Don’t try to do an Olympic style program just yet. You need to move into it and do each exercise cautiously. You’ll be introducing your body and mind to new things and you want to give your systems the room to compensate and build up repair and growth. Keep a chart on your first set of exercises. For example, if you’re able to walk, do a walking regimen that starts off with a mile a day for two weeks. Keep statistics on how fast you do that mile and also if possible, keep vital statistics before, during and after. These statistics will give you and your doctor a great look at how you’re progressing and whether or not the exercise regimen can be improved. Ramping Things Up Once you’ve gotten your exercise regimen up and going, after a time it might not be challenging enough and you’ll have to ramp things up. If you’re walking for exercise you may need to quicken your pace or extend your time and distance. You may need to add a weight lifting program or biking or rope jumping. With each new exercise, you’ll need to follow the same basic approach and methods. Keep statistics and follow professional advice. Once you’ve gained new momentum you’ll see the improvements in relatively a short period of time. It Doesn’t Happen Overnight The results of exercise don’t happen overnight. It takes patience and diligence so be aware of this. In many cases, you’ll see weight loss in just a few days. Drinking enough water and cutting calories will cause toxins and fat to disperse and be expunged from the body. It’s not unusual for even just a change in diet and exercise can see several pounds of fat lost in a week alone. At the same time your body will be building muscle which is more condensed than fat so you need to be aware that as you lose weight through fat burning, you’ll also be gaining weight from muscle growth. Don’t let the scale scare you. It’s just a normal part of the process. Take Photos And Video Thanks to today’s new technologies, it’s easy to take pics and video of one’s progress during exercise. As a matter of fact, you can wear devices that record and transmit vitals data so that they can be analyzed in real time or later at your doctor’s convenience. This will also be of great benefit down the road when you reflect on your progress and challenges you’ve faced and overcome. The web is full of ‘before and after’ videos and pics of people who engaged in exercise regimens. These pics and vids are of great inspiration to tens of millions of people worldwide. You can find yourself an internet star in some cases. People who’ve had one career have changed up when responses to their web based success pics and videos dropped. It’s because once your vids and pics are published, people will visit your website or blog or social media pages. That is the kind of website traffic that can be converted into sales of either your own products or products you endorse. In this case, a new exercise program can lead to financial augmentation and success. Have Fun One of the best pieces of advice to keep your exercise regimen at a good pace at the start is to have fun. There are lots of ways to have fun while starting exercise. Today we have devices that allow for listening to your favorite music or lectures, even audio books. Pick your favorite songs in a playlist or tune into an online radio station and enjoy the music while you workout. This will keep your spirits up and you’ll not focus on how difficult an exercise is, but on how much you’re enjoying the routine. Soon your mind and body will associate exercise with fun and it won’t be such a chore to engage in. Get A Buddy It’s a good idea to get a buddy to workout with you. If you’re just starting out a buddy will keep you reminded that you need to take it easy at first. As you both workout together you’ll be able to keep tabs on one another and make sure the other doesn’t overdo it. This way you’ll be comfortable with the fact that someone is looking out for you. Rest Do not underestimate the power of good rest. A good resting period after exercise is essential. It allows for the body to do diagnostics and moderate the resources available for repair and growth. It will also complement the anti-stress benefits. Far too many people don’t realize this and wonder why they don’t get the proper results from their exercise efforts. Don’t fall into this trap. Get the rest and see the best. Final Word As we can see, exercise is important, but doing it right to avoid failure is essential. The longer you procrastinate the more dangers will emerge in your life. Take it easy at first and do each step with your doctors’ knowledge. Ina short time you’ll see the positive results and later on, it will be so second nature that you’ll not even see exercise as a chore, but as a solution to everything that makes you down. ...
Take It Easy On Yourself
Life can wear one out if one doesn’t pay attention. Often we can get involved in so many activities that we don’t take time out to get the proper amount of rest and downtime a human being needs to just live properly. Problems Not all people have sedentary lifestyles. Nowadays people can be found working two or three jobs as well as handling things at home. If one has children and pets, things can get even more chaotic. This much activity can not only take its toll on the body, but it can take a toll on the mind as well and if the mind goes the body will follow. The human body and mind are extremely tough but they’re not without their limits. Some people are more able to handle excessive activity than others but in the end, too much will become detrimental. It calls for developing a lifestyle where rest and relaxation are an integral part of one’s day. At times one can be so busy that it’s next to impossible to get a good night’s sleep or day’s rest. This is considered dangerous as the results could lead to debilitating injuries or even death. In other cases, it’s just a matter of not budgeting one’s time well. This is a behavior modification that had better be adopted if one is going to avoid far more problems. When the body and mind don’t rest well, both cannot coordinate and will not resolve issues of everyday maintenance. Diseases and other complications can emerge and then a whole new world of trouble starts. Insomnia can occur and its source will have to be determined by your doctor after some extensive tests. Do not underestimate what your doctor can do. It could be something as simple as a dietary change or need for more vitamins and minerals. Only let a doctor analyze and prescribe solutions here. Don’t take mysterious drugs and substances that you can’t investigate. Change Of Routines A change of daily routines can bring on exhaustion or prevent it or even remedy it. After a doctor’s examination and diagnosis, you’ll get the right regimen for you to adopt. It may require dropping some activities or picking up others. One might have to follow a strict nutritional regimen or even drop bowling night for a regimen of jogging or swimming. If you have to cut out some activities altogether then so be it. It’s not worth overdoing things to the point that you’re no good to anyone including yourself. Decrease Volume If you’ve been wearing yourself thin, it might call for less intensity in the projects you’re undertaking. Are you doing twice as much laundry than normal? How about cleaning the house or tending to the lawn? If you’re spending far too much extra time, you’ll need to cut that time regardless the outcome. If you fall ill from exhaustion that’s going to be days if not weeks of recovery and such projects would fall apart. It’s important to do things in moderation, not just pile on one chore after another. Get Some Help If you’re taking too much time fixing this and tending to that, you might just need some extra help. Hiring someone for a job is easy nowadays. You’ll want to get the most professional help you can but at a good price. Just look around for somehow how could possibly do more chores in and around the house. At the office, you might want to delegate more responsibilities to your juniors but you don’t want to overwhelm them or you’ll be putting them into the same sticky wicket that you’re under. If you’re in an exercise regimen along with your daily duties, you’ll have to measure out which is more important to ramp down on. It can be tough but it is never impossible. If you convince yourself that your life is not in your control you’ll be shirking responsibility to the point that nothing will go right. Take command and go for the necessary scheduling and regulating of your daily duties to your best satisfaction. Other People’s Problems Some of us are handy at solving other people’s problems. We’ll pitch in even if it means exerting far too much energy on our part. There’s a point where one has to just cut off other people who seem to always call on you for help. This is a tough one to conquer because a battle of conscience and ethics and good sense come into play. If one doesn’t watch out, one will find oneself constantly in a quagmire of external duties that do note for self but wear our one’s abilities and resources. Exhaustion can follow in a very dangerous manner. Not Paying Attention Sometimes the problem can be one of just not paying attention to the amount of energy you’ve been using. If you do live a lifestyle that is hectic and trouble filled, then you’ll end up wearing yourself thin before you know it. Keeping a good schedule that is safe and sane is the answer here. Don’t just try to tackle every problem at home or at work. When you start solving every problem, other people less responsible than yourself will take advantage of this, not necessarily in a hostile way, but they’ll just become used to you towing the line. This is not safe at all and unfair to your self and others. Let others do their jobs and chores. If the husband or wife are supposed to be mowing the lawn but get negligent, and you pick up the slack you’ll not be doing either of you good services. Delegate responsibility for all issues that call for handling and stick to it. Piling On Too Much Without thinking, many of us will pile on one task after another. Just because we see it as something that has to be done. We know others are supposed to carry their own weight but our own impatience and disappointment at the way others do a job can get us tied up with so many duties that we can’t get a moment’s rest. This is a horrible trap. Living this way the specter of exhaustion and other disorders will sneak up on a person and it might be cause for harm. Again, it’s a matter of delegating responsibility and letting others do their jobs or chores. If you have a superior at the job, then notify them that you’re piling on too much. If they’re the administrator that is worth their salt, they’ll realize they themselves need to take hold of the reigns and steer everyone to their proper duties. Play Well, Not Haphazardly When it comes to recreation time a number of problems can arise if one isn’t aware. That special fun time might call for some very active events. Tennis, swimming, jogging, all are fine for getting the cardiovascular system up and running and burning off excess pounds, but they can also wear a body down if one doesn’t get enough rest. If you’ve been working a sixty hour week coupled with extensive at home time, you might make the mistake of going out to play not realizing you’ve been pushing yourself to the limit. The workaholic is a key example of this. All work and no play and too much work and too much play can land one in a state of disrepair that might call for medical attention. Don’t neglect your fun time, but realize there is just so much you can do if you have a busy home and work schedule. This is where you’ll have to sacrifice one thing and then another. Balance things out so you don’t compromise the quality of what you do but still get things done to your satisfaction. Downtime Fun Here is where one has to seriously plan and stick to a regimen of actually just having fun on a smooth and relaxing level. Since no two people are alike, it means that you will have to figure out what really puts you in a relaxing mood. That doesn’t mean sitting around playing violent video games where the blood pressure shoots through the roof, it means engaging in activities that are one step above falling to sleep. Usually, music is the way for many to chill out. Classical music, jazz, easy listening genres are bubbling over with the product. The key is to listen to music while you’re just sitting around or lounging in your favorite hammock. Preparing meals can be a great way to cool down. Plan meals that call for easy preparation but are rewarding to prepare and partake of. Have friends and family over and engage in jovial conversation and stay away from arguments and tension raising issues. Final Word A smooth evening or morning constitutional can do wonders. You’re not only enjoying some quality low impact exercise, but you’re also getting in tune with your environment. Take the dog along or listen to your favorite tunes along the way. Whistle or sing along and take the time to explore your surroundings. Don’t go overboard and tickle a beehive which would make matters worse, just take a pic now and then and keep your distance from trouble. ...