10 Secrets to Optimizing Your Exercise Plan

Keeping up with your exercise routine is more than just having the right motivation. In fact, this might only conquer half the battle. If you are having a hard time achieving your exercise goals on time, keep in mind these tips the next time when a situation threatens to veer you out of your path.

Gym Free-weights Area Category:Gyms_and_Health...

Gym Free-weights Area Category:Gyms_and_Health_Clubs (Photo credit: Wikipedia)

  1. Know your body.

Before anything else, you need to assess you body. Go to a local clinic or take some fitness tests so you have an idea on the current state of your body. From here, picking out your goals along with the exercise routines should be easier.

  1. Book yourself.

The people around you might not understand why exercise is very important for you but do not be wavered and still keep this as a priority. Place this in your datebook so you can always that you have a prior commitment if someone attempts to take this time away from you.

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8 Helpful Hints for Home Video Workouts

Are you a neophyte in the realm of working out? Or are you just shy to brave the gym with all those intimidating equipment and people? If this is the case, you would probably highly benefit from getting one of those home video workouts and do your routines right in the comfort of your own home without having to pay for ridiculously expensive gym memberships or a personal trainer.

These home exercise videos sure are good alternatives to losing and keeping off those pounds. Before you get started, make sure that you check out the following tips first. They might come in handy at some point while you are exercising at home.

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5 Busted Weight Loss Myths

Losing weight is no simple feat.  Besides figuring out what you should eat, what you shouldn’t be eating and what workouts will best work for you, it’s hard to discern what diet tips are true and what diet types are completely false.  Online sources, books and media may be telling you one thing, when in reality it’s the exact opposite.  Before you go about your weight loss plan, here are 5 common weight loss tips that are actually just weight loss myths:

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Swimming: A Low-Impact Path to Weight Loss

Once a person has decided to lose weight and get into shape it will be a life changing decision. The first step is to see your doctor and let him/her become involved in your weight loss and fitness plans. Get the go ahead from them first, and share some realistic weight loss goals through sensible swimming sessions to lose weight.

swimming pool

swimming pool (Photo credit: freefotouk)

It doesn’t matter if one has a few pounds or a hundred or more pounds to loose, if you are not in the habit of exercise you need to take it slow and easy and work up to a more rigorous swimming exercise routine. Along with exercise comes a difficult challenge to everyone, and this is to make a lifestyle change with the foods eaten. It is not a good idea to make so many lifestyle changes all at once, however a more nutritious diet plan and an exercise plan go hand in hand. Be aware that when one is on any exercise/healthy eating plan you will initially see a weight loss and then, as the body starts to break down the excess fat, you may see a weight increase. Just keep with the exercise and nutrition plans as scheduled and know that this is normal.

One good way to step into the exercise arena is through swimming. Above ground pools are not expensive to purchase and if one already has an above ground pool then they are ahead of the game. Swimming for weight loss calls for a slow and easy swimming session of five to ten, fifteen or twenty minute sessions. One can increase the sessions by five minutes per week if this is comfortable. As one becomes more attuned to exercise then they can increase the number of workouts per week from three to five. Listening to your body is important, as pushing yourself too hard can cause over-exertion and even injury to your muscles.

Once in the pool be sure that a constructive swimming workout is being done. Any number of swimming patterns can be done such as freestyle, backstroke, doggy-paddle or whichever you prefer.. Just remember to do it consistently for the number of minutes needed to accomplish the session, and don’t play around. Start out for a few weeks with low-impact swimming and work up to a more intense and rigorous swimming session. While both slow and fast sessions will burn fat and calories, fast sessions are what will really give those calories a punch.

In addition to swimming if you incorporate weight training you will help strengthen the muscles and improve your swimming sessions. Above all do not get discouraged because the weight is not coming right off. The weight did not come onto your frame overnight and it is not going to disappear overnight.

Everyone must decide in their own mind to make healthier food selections and exercise; no one can do this for them. People should strike the word ‘diet’ from their vocabulary. Diets have a beginning and an end. Diets usually stop when weight goals are met. Diets are never lifestyle changes. Lifestyle changes are just what they say, ‘lifestyle’. They will continue for the life of that person.

Following  the recommended daily allowances from all five food groups ensures that you’ll get all of the correct nutrients needed for each day. Incorporating the right amounts of grains, fruits, vegetable, proteins and dairy into three meals and three snacks per day will sufficiently feed the body what it requires daily.

One should drink at least eight, eight-ounce glasses of water per day, and when working out one will need more fluids, coffee does not count. Avoid sodas, energy drinks and decaffeinated products, and cut down on caffeine. Most people say they are hungry when in fact they are lacking sufficient fluids.

If you incorporate a realistic daily swimming routine and a more nutritional food plan in their life then you are bound to lose those excess pounds and calories. The only side effect to these plans is a healthier, fit body.

 

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What Does It Really Mean to Be Overweight?

Obesity is an ever increasing problem in the US now-a-days. Studies show that over 66 percent of Americans can be categorized as either fat or obese, and the medical community is even going so far as to call it an epidemic. However, with today’s aesthetic standards as portrayed by the media and the fashion community, it can be very tough to decipher what is actually a healthy weight. No doctor would recommend trying to be stick-thin, but we all know that obesity is dangerous to the health. So, where is that healthy midline? What, exactly, does it mean to the general public to be “overweight?” Here are the plain facts:

Overweight

Overweight (Photo credit: just.Luc)

The definition. Being overweight means weighing more than what is healthy. This amount varies from person to person, as it depends on factors that are unique to each person’s build. Therefore, what is overweight for you might not be overweight for someone else.

Overweight compared to being obese. It is important that you understand that overweight does not necessarily mean obese. Healthy (or unhealthy) body weight is graded on a scale, including the categories of “normal weight,” “overweight,” “obese,” and “morbidly obese.” Each level has its own set of qualifying factors and, of course, morbidly obese is the most dangerous. Being overweight means being one step above normal weight, one step below obese, and two steps below morbidly obese.

What factors are used to determine overweight? Your body mass index (BMI) is used to determine where you are categorized on the health/morbidly-obese scale. Your BMI is a measure of your body’s composition, accounting for how much you weigh in relation to your height. There are various different methods to calculate BMI. The simplest is to use an online BMI calculator, but for the most exact figure, it is a good idea to see a doctor or nutritionist. If your BMI falls between 25 and 30, you are generally considered overweight. However, it is important to keep in mind that BMI has no way of accounting for your muscle to fat ratio. This ratio can make a major difference in your overall health, and therefore can change your status as overweight. For example, if you are a serious athlete with a lot of muscle, you may weigh more than someone else your height who is at a “normal” weight, but that doesn’t mean you are overweight.

Overweight is a term that is used loosely, which makes it confusing when determining whether or not you fit into that category. Your best bet is to consult with your doctor to figure out if you are overweight, and if you could benefit from lowering your BMI.

About the Author: Tommye Lounder is a health and wellness specialist who specializes in educating people about their bodies. He enjoys researching common medical conditions, including candida expert opinions, heart health, addictions, and the body’s metabolism.

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Is Paleo For You?

It seems like a new diet is hitting the marketplace every other day, and every new diet seems to be dubbed as the one that works. There are so many diets out there, that if you want to lose weight, it can be hard to decide where to begin.
The latest dieting craze to hit the marketplace is called Paleo, and many people are wondering if they should give it a try.

What is the Paleo diet?

The Paleo diet basically refers to only eating the foods that our historic ancestors ate, which includes fruits, vegetables, meat, fish and nuts. This means that you should cut out legumes, grains and dairy. Basically, you want to eat only those items that can be hunted or gathered and refrain from eating anything that has been processed or sealed (so no canned vegetables). Fresh foods contain more vitamins and nutrients than those that have been processed, and they’re more healthy for you than those that tell you they’re healthy.
What’s the point of the Paleo diet?

The Paleo diet doesn’t cut out fat or carbs. Instead, it relies on you eating a healthy amount of food in order to maintain a decent body weight. Eating these foods will increase your metabolism and give you more energy throughout the day. And since you tend to eat more fruits and vegetables than whole grains, you may actually cut out a good deal of the carbs you eat on a regular basis.
Along with keeping you at a healthy weight, the Paleo diet is also known to reduce the risk of major diseases, such as heart attack, stroke and diabetes. By keeping your food intake simple, you are not clogging your body full of supplements or processed foods.

What are the benefits of the Paleo diet?

The Paleo diet doesn’t require you to count points, read labels or consume a great deal of protein shakes. The foods used in the Paleo diet are simple and real, and you know exactly what you’re getting.
Preparing Paleo-approved meals is simple. Choose a meat, choose a vegetable and you’re done. There is no need to read a ton of cookbooks or think too long about what to prepare for dinner. This will also help you decide what to eat more quickly when dining out at restaurants. Rather than spend a great amount of time reading over the menu, you can choose the option that fits best with the Paleo diet.
Is the Paleo diet right for me?

The Paleo diet hasn’t hurt anyone, so as long as you’re okay with eating meat and vegetables and cutting out dairy, grains and  legumes, trying the Paleo diet shouldn’t be that hard to accomplish. And since there is not counting points or reading labels, you can choose Paleo-approved foods more easily than other diets. People have been using the Paleo diet for years. If you start the Paleo diet, you will see an increase in your energy levels, and you’ll start to look better too.

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