LOSE WEIGHT

Choose the Right Exercise to Lose Weight

Diet, exercise and losing weight; it’s the trilogy. Long-term weight loss doesn’t happen without a combination of exercise and decreased calorie intake. There are multiple ‘diets’ on the market today. You can pick a diet based on where your body fat is deposited, your blood type, your medical problems or your eating preferences.

In the end people lose weight because their calorie intake is less than their calorie burn. You pick the diet that works best for your life-style and beliefs. The downside to diet only is that your body goes into starvation mode with a decreased calorie intake. This means your metabolism slows dramatically and doesn’t increase when your calorie intake goes up. That is why it is so easy to gain weight once you’ve stopped dieting.On the other hand exercise can trick the body into keeping your metabolism higher and thus stops the yo-yo effect of diet, gain weight, diet, gain weight.Exercise also has some degree of flexibility.

There are some basic rules however, to choosing an exercise program designed to help you lose weight. The greater the amount of weight you have to lose the more flexible your initial exercise program can be.People who are more than moderately over weight can begin an exercise program using brisk walking or easy bike riding while still burning enough calories. As a person loses more weight it becomes more important to maintain exercise over a period of 30-40 minutes that keeps your heart rate elevated.Swimming can be a good overall exercise that uses many of the body’s muscles continuously. Fast walking, jogging, resistance training, biking and elliptical trainers all provide exercise that raises your heart rate and that can be done for extended periods of time.

The trick is to pick an exercise program that you can maintain. Choosing a program that looks good on television or promises extensive weight loss won’t work if it stays in the box or on the shelf. It is easier to go for a brisk walk each night for 40 minutes, which requires little to no special equipment purchase, than to engage in a difficult routine that may require sport specific equipment. The long of the short is that most exercise will help you lose weight. The real concern is to maintain the program, not get bored and not get injured. With a moderate cut in calories and a moderate exercise program you are well on your way to a new you!

FREE WEIGHTS

Beginners Course About Using Free-Weights

Free weights are bars with weight plates on each end. The long bars are called barbells and the short bars are called dumbbells. It takes two hands to hoist a barbell. You can lift a dumbbell with one hand (although you might do some exercises using two hands on a single dumbbell). Barbells and dumbbells are called free weights because they're not attached to any chains, cables, or weight stacks.

You are free to do with them whatever you want, although we recommend using them for strength training.At most gyms, you can find a wide array of dumbbells, lined up from lightest, usually 3 pounds, to heaviest, as much as 120 pounds. At larger gyms, you also find a selection of bars with plates welded to each end, starting with 20 pounds and increasing in 10-pound increments. Virtually every gym has bars without weight plates on each end.

The bar alone usually weighs 45 pounds. To increase the weight, you attach round plates with a hole drilled through the center and secure the plates with clips called collars. An assortment of these weight plates - typically from 2'/2 pounds to 45 pounds - sits on a rack near the bars. If you want to lift 75 pounds, you add a 10-pound plate and a 5-pound plate to each side of the 45-pound bar. After you're finished, be sure to remove these plates and put them back in their proper place.

Otherwise, you risk unfriendly stares from the staff and the guy who uses the bar after you.Free weights are a lot more versatile than machines. Whereas a weight machine is designed for one particular motion, a single pair of dumbbells can be used to perform literally hundreds of exercises. For instance, you can push dumbbells overhead to work your shoulders, press them backward to tone your triceps, or hold one in each hand while you squat to work your thighs and butt muscles.

You can change the feel and emphasis of an exercise by simply changing the way you grip the bar or dumbbell.Another important benefit of free weights is that they work your muscles in a way that closely mimics real-life movements. Machines tend to isolate a particular muscle so that the rest of your muscles don't get any action; free-weight training requires several muscles to move, balance, and steady a weight as you lift and lower it. Free weight exercises allow you to strengthen muscles that wouldn't get much work if you were doing isolation exercises with machines.

Some people find that they gain strength and increase in size faster when they do the majority of their exercises with free weights. Finally, you'll never look more impressive than when you're slinging around massive hunks of metal.There are some drawbacks of using free-weights, however. For some novices, free-weight exercises are hard to get the hang of. You need more instruction than you do with machines - there are a lot more mistakes to make and injuries to avoid. Also, free-weight exercises require more balance than machine moves.

And If you're short on time, a free-weight workout probably will take you longer than a machine workout. Instead of simply putting a pin in a weight stack, you might have to slide weight plates on and off a bar.And lastly, don't think that barbells and dumbbells are for advanced weight lifters only. Beginners can use 'em, too. However, anyone using free weights needs to be very careful, even with lightweights.

MEDITATION

Meditation As A Stress Relief Tool

Do you remember seeing comedy shows or skits when you were young where someone is practicing meditation. There was usually one person closing their eyes and "ohm"ing while the other person tried to imitate them or simply made snide remarks. While we used to look upon meditation as being funny, ridiculous, or just plain odd; we now know about all the benefits it has to offer. Originally, meditation was used to focus and gain religious knowledge.

Now, it is commonly used to reduce stress and live longer, happier, healthier lives.So why is mediation so helpful for relieving stress? First of all, it helps focus the mind on something that is deeply and spiritually rooted. By focusing on one thing, you're forced to forget the world around you and all the stressors that come with it. By closing your eyes and sitting in a quiet room, you also filter out the sights and sounds that may stress you. Meditation also helps repair the physical and mental damage caused by stress.

The chemicals present in your body actually change during meditation making you more relaxed and peaceful. The relaxing benefits from above are only the short term benefits Those factors are only successful in filtering out stress that you've already experienced and making you relaxed during and after your meditating. The real benefit of meditation is its longer term effects.If practiced on a daily basis, meditation can actually balance the levels of hormones and other stress related chemicals on a day-to-day basis; even when you're not meditating.

This means that meditation will not only help you unwind at the end of a stressful day, it can also leave you more peaceful and less stressed during your long day at work.The best part about meditation is, unlike yoga, it requires no special physical skills. While good meditation requires mental skills, you can start small and build your way up as you get more practice. Here's how to get started. * Find a quiet room and sit in a comfortable position. There is no specific "better" position, just one where you feel comfortable and can relax.* Close your eyes and relax your muscles. Do this by focusing on each individual muscle, starting at the feet and working your way up.

Focus on the stress leaving each muscle as it relaxes.* Begin to breathe slowly while you repeat your mantra. This can be anything from the traditional "ohm" to something you find personally important. If you are religious or spiritual, you can chant something related to your beliefs.* If you find your mind wandering, don't beat yourself up about it; simply remain calm and return to your focus word.* After 15 to 20 minutes, you can stop meditating and sit quietly for a few minutes before you return to your regular life. By doing this regularly, you will train your mind and body to be more relaxed, peaceful and focused. You will find this not only affects your stress levels, but also your physical and mental functioning.

EXERCISE PROGRAM

6 Important Steps to Beginning an Exercise Program

Beginning an exercise program can be daunting for anyone. If you’ve never started a program then it can be even more intimidating. Here are 6 tips that will help you to begin your program and stick with it.1. Before you begin an exercise program, when you have been sedentary, it is very wise to have a medical check up.

Diabetes, coronary artery disease and high blood pressure are silent. Joint pains can have multiple sources – some lend themselves to exercise and others get worse with exercise.2. As a beginner you should spend a bit of time investigating the type of program that interests you. Starting a program you enjoy increases your chances of maintaining the program. Start slow and small increasing your intensity and time each week.

3. Don’t be discouraged by your progress! Depending upon the program you choose there could be a steep learning curve (step aerobics) or you may need to increase your muscle strength and stamina (running). It’s easy to become discouraged early in a program. Remember that you are exercising for the long term.4. When you begin a program spend some time learning the correct techniques. Even if you are doing something you consider second nature – like running or walking – be sure you use the correct techniques. Read about the sport specific stretches that are necessary to prevent injury and improve performance.

Understand the techniques for lifting or step aerobics in order decrease your probability of injury.5. Set goals. Setting goals will help you to stay motivated and on target. Be sure to be realistic with your goals and to be flexible. If you get sick or injured you can’t maintain the same intensity and reach your goals in the same amount of time. Listen to your body when it needs rest but push yourself at the same time to achieve your goals.

6. Use an exercise diary. It doesn’t matter that the diary is high tech or that it even was sold as a diary. You can use a three ring binder or notebook to record your exercise. Using a diary increases your chances of continuing the program, increases your motivation and points out problems with the program so that you can correct the errors. Include the time of day, type of exercise, duration of exercise and how you felt before, during and after.Using these six tips to begin your exercise program will increase your chances of success and you’ll begin to see the benefits of increased physical activity.

FITNESS EQUIPMENT

Choosing The Best Home Fitness Equipment

This article will give you some good advice on choosing the best home fitness equipment. You have made the decision that this year you are going to get in shape and start taking care of your body. Good for you! Now you need to decide on the best home fitness equipment that will fit your lifestyle and fitness goals.

There are so many to choose from where do you start? The first thing you need to take into consideration is space and budget. If you have limited space, you are going to look for equipment that will do the most for you and still be able to fit into the space you have designated. Then you must look at your budget. Taking these two things into consideration will narrow down your choices greatly.

You want to choose equipment that can give you a good cardio workout. Treadmills and stationary bikes are popular choices. If you must choose only one, look at your level of fitness right now. Have you been sedentary for a long time? Are you obese and find it hard to stand or walk for long periods of time? If you answered yes, then the stationary bike is probably the best equipment to start on.

It will allow you to exercise while sitting and you can increase the resistance over time to give you a more challenging workout. If you prefer walking and are physically able to, then by all means choose the treadmill.The next thing you want to consider is the home gym. There are many to choose from. You want to get the best value for your money.

A good home gym will give you the ability to do many types of exercises including strength training, resistance training and it should also include free weights. You should choose the heaviest weight available. It is a good idea to have at least a 200 lb. option. Remember, you won't be using that much starting out, but as your level of fitness progresses, you will probably need it in the future. You want a home gym that will be able to serve you for years to come. Budget and space will probably be a factor in your choice in home gyms. When shopping for one don't be afraid to try before you buy. Make sure it is easy to use and easy to change the weight amounts.

Have in mind what kind of exercises you want to do each day and make sure that the home gym is able to accommodate these. This will help you choose the one that is right for you.Getting into shape is one of the best decisions you can make. Buying the right home fitness equipment can make it a little easier. Make an effort to use your fitness equipment daily and eat a well balanced diet. The result will be a leaner, healthier you.

BODY BUILDERS SUCCESS

A Bodybuilder's Diet Plan Is Crucial To A Bodybuilder's Success

If you are a bodybuilder or are looking to become a bodybuilder, a bodybuilder's diet plan is crucial to your training. Lifting weights and sculpting your body will go nowhere if you do not follow a bodybuilder's diet, which provides the body with the energy necessary to develop strong muscles.

As a bodybuilder, you will be trying to increase your muscle, which also means increasing your weight. To do this, you will need to eat more. Weight loss emphasizes limiting your caloric intake. With bodybuilders, a lot of energy and calories are burned in the gym. Thus, it is necessary to replenish your body by eating healthy and in a way to increase your muscle mass. As with any diet focused on healthy living, but especially with a bodybuilder's diet plan, you should stay away from fatty foods, especially the processed kind. Most overly salty or very sweet processed foods will contain fats that do nothing for your body.

Trans fats are especially bad and can be found in most fast foods. They cannot be burned away through exercise; they sit in your body and too much trans fat in your system can lead to heart disease and obesity. Thus, rule number one is to stay away from fatty foods and fast food.Another necessity in a bodybuilder's diet plan is a higher intake of protein.

Lean meats can help build lean muscle mass, which is what a bodybuilder wants. This does not mean that you should cut out the carbohydrates, though. You will need carbohydrates, especially complex carbohydrates, to fuel your body's exercise and weight lifting. However, you should try to consume more protein than carbohydrates as a general rule of thumb. Before you do a long exercise or lifting sets, you should try to consume a small snack of complex carbohydrates to give you the energy to get through your routine. Often times, those who skip the snack will feel dizzy or weak, as their blood pressure drops dramatically.

The carbohydrates are good in this instance because they give you that boost of energy needed to get through your exercise routine without feeling faint or weak. After you exercise, you should try to eat a balanced meal within an hour to an hour and a half of finishing your routine.

You should be sure to include a significant portion of protein during this after-workout meal. Eating within this time frame allows your body to build back the muscles you have just tested faster and better. Remember, being a bodybuilder means a bodybuilder's diet plan is crucial to your training.

FITNESS WALKING PROGRAM

Need To Get In Shape? Start A Fitness Walking Program

If you want to get into shape the best way is to start a fitness walking program. Walking is very good exercise and can be done by most people, regardless of their prior activity level. One of the best things about walking is that you don't have to buy expensive equipment. All you need is a good pair of walking shoes, some comfortable clothing and the ambition to finally get into shape. The hardest part about walking is getting started.

But it is very easy. Just put on your shoes and exercise clothes and walk out the door. Start out by walking for about ten minutes and then gradually increase your time. You need to walk at a pace that gets your heart rate up but doesn't make you so out of breath that you can't talk. It is important that you do stretching exercises before you walk. Drink plenty of water to keep yourself hydrated and to flush the toxins out of your system. Many new walkers will experience shin pain. The way to avoid this is to increase your speed and distance gradually.

Take it slow to allow your legs time to get used to walking. Wear a good, flexible walking shoe with a low heel. Do some research online for the best walking shoe before you buy. Do stretching exercises, focusing on the calves and shins, after you walk. Do ankle circles and toe points before and after walking.Be aware of your posture when you walk. You want to hold your head up with your eyes straight forward. Tighten your abdominal muscles and your butt muscles. Keep your shoulders back and breathe deeply. Walk with a natural stride and a good enough pace to get your heart pumping.Focus on the benefits of walking to help you stay motivated. Walking will help you burn calories and slim your waistline. It can reduce stress and lower your blood pressure.

Walking can reduce your cholesterol and reduce your risk for heart disease, diabetes and stroke. It will tone your legs and butt. The endorphins that are released while walking are natural mood enhancers that can help with depression and improve your outlook on life.Eat a healthy balanced diet in addition to walking each day. Following a fad diet is a setup for failure. It is important to change your lifestyle and eating habits.

Your meals should consist of healthy food choices such as fruits and vegetables. You should have a healthy snack in between meals to keep your metabolism in high gear. Drink plenty of water to keep your body hydrated and performing well. Walking is one of the best forms of exercise you can do. The time to start is now. You have a choice. You can either sit on your butt and talk about starting an exercise program or you can get up and get out the door and start walking. You are the only one that has the ability to change your life.