12 Best Fat Burning Foods

Excess fat is never good for the human body. It often leads to weight gain or obesity. In any case, it can be reduced through eating healthy diets. One can also control it by following a unique diet plan. There are several fat burning foods one should be eating on daily basis. Let's take a look at some of them.

1. Almonds
Almonds reduce excess weight and also build the human muscles.

2. Cheese
Cheese enhance weight loss. They also build strong bones.

3. Eggs
Eggs are rich sources of protein. They burn fat as well.

4. Lean Meats
Lean meats strengthen the muscle. They also improve the immune system.

5. Berries
Berries are good for sound health. They also prevent cravings.

6. Peanuts
Peanuts build body tissues and also boost testosterone in ladies.

7. Fish
Fish products like salmon, mackerel and tuna contain omega-3 fatty acids. They burn fat and also improve the condition of the human heart.

8. Grapefruits
Grapefruit lower insulin and also regulate blood sugar.

9. Green tea
Green tea is gotten from an ancient herbal plant. It's very good for weight loss.

10. Spinach
Spinach and other green vegetables fight free radicals and also build muscles.

11. Whole grains
Whole grains like brown rice, oatmeal, cereal, and others are good for weight loss.

12. Beans and Legumes
Beans and legumes build body tissues and also improve digestion.

These twelve food items outlined above are very good at burning fat. Aside from that, they also have other functions as described above.

Such edibles must be taken on daily basis when looking for quick results. Obese people are expected to follow diet plans that are rich in most of the food items outlined above. They can also follow a recommended diet plan in order to control their weight.

Meanwhile, the food items outlined above are very easy to come by. One can easily purchase them at the food market. Many of them are very cheap. It's important to include them as part of daily diet when thinking of slimming down with ease.

 There are also diet supplements that contain many of the edibles outlined above. Such supplements are often costly because they are carefully processed. In any case, they are highly recommended for everyone that truly wants to lose weight.

In all, fat burning is quite possible through regular consumption of the food items outlined above. However, it's important to consult your dietitian or doctor for further guidance when thinking of following any diet.
 

Healthy eating requires proper direction.

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Diet Tips for Weight Loss - Benefits of Snacking

Planning is crucial to a healthy diet. Know what you are going to eat and when. Your body is a machine, you must keep it fueled to transform it into a fat-burning machine. Make a menu of smart, healthy meals and a menu for your food intake between meals.

 Yes, I am referring to snacking. Once thought detrimental to a successful weight loss plan, it is now viewed as essential, so start snacking your way to a leaner, stronger you.

Jump start your metabolism in the morning by eating a solid breakfast. You have already gone over eight hours without food, so try to eat within an hour of waking up. The sooner you get your metabolism pumping, the better. You must keep it going constantly, when you cut the fuel, you cut the energy and proficiency.

Choose foods full of complex carbohydrates keep your energy levels up throughout the day and protein to help with muscle repair. They will take the edge off your hunger and you will be more apt to make sensible choices for lunch and dinner.

It can be as simple as a handful of nuts or an apple with a slice of cheese. Perhaps some Greek yogurt, a serving of 1%milk or chocolate milk, dried fruit or raw vegetables. Hummus goes well with vegetables or on cracker. Try eating some fresh fruit,

 a serving of oatmeal or granola, sunflower or pumpkin seeds, pistachios or some tuna or chicken salad on crackers. Trail mix is always good (you may even sneak a little chocolate in there), or maybe some Rice cakes or cottage cheese with fruit (peaches or cantaloupe are my favorite). Try a variety of things to find ones that you like and mix it up to keep things interesting.

Decide which snacks you want for the day and have them on hand, that way you can resist the doughnut cart when it rolls around. The best times to snack around 10:00 am and 3:00 pm., approximately two hours before your next meal.

 Following this strategy you may end up eating more, but you'll be less likely to put on weight because you burn those calories more efficiently. Fueling your body in moderate doses throughout the day keeps nutrients optimally available,

your blood sugar levels more stable, and helps avoid the energy crash that affects your mood, concentration and effectiveness. If you wait until you are starving, then you are more prone to make bad eating decisions.

There is nothing wrong with the occasional sugary snack, just don't over indulge in it. If you are one of those types that can have a little something sweet and be satisfied, then go for it.

 Myself, I do better if I avoid them all together. If I have a little, I can't help myself and end up having a lot. The more you avoid, the less sugar your body has to process.

Be sure to drink enough water. Thirst is often mistaken for hunger and causes you to raid the vending machine when all you really needed was a drink.

Think of your metabolism as an engine. When you increase the rpm's, you burn more calories, even when you are idling. So grab a snack and get keep your engine burning throughout the day. Be smart. Make a good plan and stick with it.

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Short Historical View of Asian Martial Arts

"The Ultimate aim of Karate lies not in victory or defeat, but in the perfection of the character of the participant." Gichin Funakoshi (1868-1957)

Asian Martial Arts are practiced for many reasons, including self-defense, sport, and as a mind-body exercise. If practiced properly, the martial arts are an excellent exercise,

as well as artistic expression. Some students enjoy severe training as a type of ascetic discipline, sublimation, and other train for just pure excitement. However, some arts have a greater risk of injury and would not be considered suitable as a health promotion exercise.

Most countries practice martial arts, either indigenous or borrowed. Most of the popular Asian martial arts that are practiced in the West can be traced to originally to Japan, Korea, China,

and India. The martial arts have evolved into the variations commonly seen today across the USA and Canada, in mini-malls and schools. Traditional arts, if practiced correctly and regularly, will improve the fitness of the exerciser.

There are some arts that are purely for sport or self defense and may not be suitable for health promotion.

Arts of India and China

India has a long history of martial arts. Indian epic religious texts such as the Mahabarata discuss martial skill. Stick fighting and hand-to-hand combat--e.g., Kalarippayat and wrestling--are true Indian arts. Some martial artists believe that the arts of India were transported to China.

Indian medicine and training methods also were taken to Sri Lanka, Burma and Thailand. Then they were combined with indigenous martial arts and medicine. There are also Greek and Persian technological, religious, medical, and philosophical influences on Chinese and Indian culture, and vice versa. For example, in 688 BCE the martial art of pankration was practiced in Greece.

Martial arts were practiced in pre-Buddhist India. Today there are hundreds of styles of martial arts practiced in China differing by region and clan. It is a popular myth that kung-fu exercises were brought by the Buddhist Monk Bodhidharma (Chinese:

 Tamo or Damo, Japanese: Dharuma) from India to the already existing Shaolin (Small Forest) Monastery in China. The first Buddhist temple in China was actually the White Horse Temple (68 AD). The arts were practiced in China hundreds of years prior to Bodhidharma's arrival.

"Bodhi" means awakened or enlightened. Bodhi also refers to the Bo Tree, a Banyan tree called the Sacred Fig (Ficus religiosa) that the Buddha was said to meditate under the bodhi tree and achieve enlightenment. The monks at that temple practiced what is called Ch'an Buddhism. In Ch'an

Buddhism, the focus was on meditation and direct experience of cosmic consciousness. Ch'an became what we know as Zen in Japan. The monks were said to be in poor health and weak when Bodhidharma arrived, so he taught them exercises to improve their health and fitness. There is a great deal of controversy over what these exercises were,

and there is no clear history as to when they were brought to the monastery, but most likely they were similar to physical yoga methods. There are hundreds of variations and, though usually practiced within the martial arts, they are also excellent as exercise methods.

The martial arts developed within the Shaolin monastery are called Shaolin ch'üan. Ch'üan (Quan) means fist--punching, or boxing in Chinese--and was the forerunner to the modern "hard style" kung-fu known as Wei Chia Ch'üan (Weijiaquan)--the"External Family Arts".

They are called "external" or "outside" arts because they came from India. The temple was disbanded and monks were purged several times during Chinese history; the last time was during the communist "Cultural Revolution" from 1966 to 1976. There are other "hard" styles, which are regional and classified by the area name. Regional versions include O'mei (Emei, Ermei), T'ai Shan, and Wu Tang (Wudang) styles. There are modern forms and traditional forms from each region.

The "Internal Family Arts," Nei Chia Ch'üan (Neijiaquan) are commonly thought to be based on Chinese philosophy, in contrast to the "Outside" Buddhist based art of Shaolin. The arts of t'ai-chi ch'üan, pa-kua chang, and hsing-i ch'üan were classified as Nei Chia Ch'üan,

 "Internal Family Arts," in 1894 by an association of several famous masters. In 1928, the three arts were called Wu Tang ch'üan (Wudang quan) by the Central Martial Arts Academy in Nanking. Wu Tang was the Taoist area and these arts came to be associated with Taoist philosophy.

 Wu Tang region has its own versions of martial arts that may have had no direct connection to the Nei Chia group. They were called Internal Arts or Wu Tang arts to contrast them with the Shaolin arts, due to philosophical and training differences. T'ai-chi ch'üan (taijiquan) is the most popular of the Chinese Internal Arts for health promotion.

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Running Is Fun!

Well... for some of us it is. I really enjoy running but I know lots of people enjoy it the most once they have finished. I used to be like that too.

When I was younger and played football and cricket and basketball... in fact any sport that was on offer at school or in my local teams. I used to hate the training part of it.

 And especially running. I loved the running around during a game but the actual training and all the running you had to do to get fit for it was something I really did not like doing.

Fast forward some 20 or 30 years and I love running, can't get enough of it in fact. Running is fun to me. I know Joy likes finishing and the good feeling once you cross that line or finish that 5 k's or whatever particular type of running we do, but the actual act of running she is not all that thrilled about.

How can you make running fun?

You really can make running fun. If you are always running on your own it is hard work and not much fun at all. However if you join a running group or start entering fun runs and running with lots of other people it can be one of the best things you will ever do.

I entered my first fun run some 12 years ago now down in Melbourne. It was the Olympic Dream 10 K Run and I absolutely loved it.

The thrill of starting a run with some 10,000 other crazy runners and walkers like yourself is a real adrenalin rush and when you cross the finish line the sense of achievement you feel is real, emotional and so very exciting.

I have entered many events since and having met my partner Joy back in 2008, she is slowly getting into the addiction that comes with fun runs. I remember her first run over 5 k's when we were still living in Melbourne.

As she was approaching the finish line the announcer called out over the P.A "And now we have Joy Reynolds about to finish and cross the line. Well done, Joy!" The crowd cheered her home.

She certainly felt that thrill of crossing the line and finishing and although she was totally exhausted she loved the whole experience.

As I mentioned earlier many people don't like the actual running aspect of running but they love the sense of accomplishment.

We both run 5 k's every Saturday morning now in the Main Beach Parkrun. Parkruns are held all over the world. http://www.parkrun.com.au This is an event that is free to enter and was first started back in 2004 in Bushy Park, Teddington in England.

It has grown enormously since then. It is open to anyone of any age and any running or walking level.

And thanks to a fantastic volunteer program all the events are timed and free. I highly recommend getting involved or even starting your own Parkrun. Like I said, running is fun, at least it certainly can be.

There are literally thousands of fun runs held all around the world each year. Many charity runs and many just pure and simple for fun.

Why not get the kids (Great fun pushing a pram around a course!) the parents, friends or work mates and go and enter your first fun run? Parkruns are free and really are FUN! Once you do your first I have no doubt you will agree with me, RUNNING IS FUN!
 

Kevin McNamara is a motivational speaker, author. educator and Life Coach. He is rising to National prominence by delivering inspiring messages that encourage people to live up to their full potential by breaking the cycles of procrastination,

hopelessness and despair that many face daily through grief and depression. Kevin lost his daughter, Holly, to SIDS at 5 months of age and devotes his life now to helping others.

Kevin has a mission to help everyone he meets find their true calling in life and move from a place of mediocrity to GREATNESS!

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The Benefits Of Owning An Electric Folding Treadmill

Everyone knows how important it is to exercise on a regular basis, not only to stay healthy, but to stay fit as well, and also to give you that general feeling of well-being.

Jogging is one of the best and most popular forms of exercise for many people, but for some, jogging on a regular basis is just not possible for various reasons, and it is for these people that an electric folding treadmill would work perfectly.

There are many benefits to owning your own treadmill, the main one being that you are able to jog as and when you want to, as time will allow. In other words, even if you're a mother with small children, you can get your daily exercise when the little ones are tucked up in bed in the night, and still keep an eye on them while you exercise.

You might have a job that ties you down to the office at all sorts of hours, in which case it would be impossible for you to go to a gym regularly. However, if you owned your own treadmill, your gym is right there in your home or office, ready for you to use when you want to.

Then of course there is the weather. So many times friends or couples will make arrangements to go jogging in one of the local jogging tracks, only to have to cancel due to the weather being too hot,

too wet, or there is a gale force wind blowing. Having a treadmill of your own though, means that you can jog in the comfort of your own home, no matter what the weather conditions are outside.

Also, while out jogging on a running track you always run the risk of injuring yourself somehow, such as falling, or twisting your ankle, in which case, you will have to limp home in pain, or wait for someone to help you.

 Being able to exercise on your own treadmill eliminates this problem altogether, because if you do injure yourself somehow you are at home, and can simply stop jogging to take care of your injury.

Treadmills are great for people from all walks of life, even those that are just starting out, and are not used to jogging at all.

 No special skills are needed to operate these machines, as they can be adjusted to suit the needs of the individual, for running, jogging, or even just for walking.

Whether you want to jog for the sake of jogging, want to keep yourself fit, or have a few extra pounds to lose, there is no doubt that a treadmill is the answer you're looking for. Buy one that suits your budget and your particular needs, and you can get all the exercise you need, no matter what type of lifestyle you lead.

Treadmills are well made, last for a long time, and will give you all the exercise you need for years to come. If you have a dog at home, and don't have the time to take him for a walk, then do what many dog owners do, and let your dog have his daily run on your treadmill as well.

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Why High Intensity Interval Training Is Better Than Steady State Cardiovascular Training

Endurance training helps develop a stronger cardiovascular system, including heart, muscles, lungs and blood vessels, and can add years to your life.

 Cardiovascular endurance also enhances your heart's ability to control the oxygen flow to all of your muscles, improving your overall workout efficiency. You should aim for 30 minutes of daily activity for improved endurance performance.

Since the heart is a muscle, it can be strengthened just like the other muscles in your body. The American College of Sports Medicine recommends 30 minutes of daily physical activity.

Just 30 minutes per day can improve your endurance, give you stronger muscles, better sleep and reduced stress levels!

Some examples of steady State endurance exercises (SSCT) include running, walking, swimming, bicycling, dancing, but any sport or exercise that can be performed for longer periods of time to get the heart pumping is considered SSCT.

There is a better alternative though. High intensity interval training (HIIT).
HIIT can boost athletic performance, improve the health of recreational exercisers, and provide the benefits of SSCT in less time and fewer workouts!

SSCT is considered aerobic exercise (running, biking, rowing, swimming, etc.) for greater than 20 min. HIIT is considered a short amount of time exercising at maximum intensity followed by short rest.

Timing varies from method to method, but it usually follows a 2:1 ratio of intense exercise to rest. For example, Tabata (a form of HIIT) is 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest.

Both methods increase stroke volume (amount of blood pumped per heart beat), heart contractility (force of each contraction), and left ventricle heart mass. Both of these variables increase blood flow and the amount of O2 supplied to your muscles. But HIIT:

• Improves stroke volume better than SSCT
• Improves VO2 Max more effectively, which is important for fighting heart disease
During aerobic exercise, mitochondria (energy factory of a cell) use O2 to manufacture adenosine triphosphate (ATP- the energy source of a cell) through the breakdown of carbs and fat. As mitochondrial density increases,

more energy becomes available to working muscles. HIIT leads to an increase in mitochondrial oxidative enzymes; thus, making your body more effective at breaking down carbs and fat for fuel.

HIIT also has greater excess post exercise O2 consumption (EPOC) after exercise sessions than does SSCT. O2 consumption (and thus caloric expenditure) remains elevated as working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels.

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Some Foods Can Have An Anti-Aging Effect

As much as we want to stay young and live in our own body forever while reaping the benefits of having a youthful skin, we cannot do anything to stave off age permanently. That's why we need to find simple solutions to keep our skin in good health.

 There are a number of ways to keep our skin young and healthy, but try not to depend too much on skin and beauty products which contain chemicals. It is better to stick with foods that are natural and chemical-free.

The following are the foods that can best help you fight signs of aging.

1. Broccoli

If you want to maintain a youthful look, try to consume broccoli on a regular basis. Broccoli is found to take away many years from your looks, keeping you young and healthy. Broccoli contains a powerful antioxidant known as quercetin. It is a natural anti-inflammatory substance that prevents inflammation in the skin which is a primary cause of aging.

2. Beans

Beans also have an anti-aging property. They rich in antioxidants which are known to prevent free radicals from damaging your skin cells. Not only do antioxidants protect your skin from damage but it also protects your tissues and organs.

3. Tea

You usually include tea in your everyday diet, and what you know about this herb is its function as a stress reliever. But aside from its stress relieving effect, tea can also make you stay young looking by hydrating your cells and keeping the aging process in control.

4. Berries

Berries also contain antioxidants that fight free radicals. These fruits not only serve as anti-aging foods, but they are also anti-cancer and anti-heart diseases foods. Including these fruits in your daily diet will benefit your skin as well as your overall health.

5. Avocados

Avocados contain amazing anti-aging agents. These delicious fruits contain fatty acids that nourish cells to make them function well. Avocados also contain vitamin E that protects the skin cells from suffering damaging effects from ultraviolet light and free radicals.

6. Chocolates

These yummy and irresistible sweets can also be beneficial. They are one of the best anti-aging foods because they contain resveratol, a natural substance that boosts the health of human body cells.

7. Walnuts

Walnuts help your skin maintain its youthfulness. As these foods contain Omega-3, which is a very good substance to maintain your cell membranes' fluidity, you are guaranteed that you are getting the right amount of nutrients.

Though we can't prevent aging altogether, and certainly we get older each day, it's better to keep those years away from our image at least. And the very best way to achieve it is to consume the right and healthiest foods. So, start eating your way to youthfulness now!

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Join A Pregnancy Fitness Class - Becoming Healthy and Prepared

Ask any pregnant woman what worries she has with her pregnancy and she will likely scroll off a long list. Her concerns will range from maintaining a healthy weight gain to even knowing the right time to push; the list goes on and on.

If you are amongst the majority of would-be moms that are not what you call gym buff and fitness rat, then this would probably be the best time to be concerned about your fitness.

 After all, what you do to your body not only affects yourself but mainly the life inside your womb. It is important to stay fit and active all throughout the 9 months of pregnancy. Exercise is encouraged, but should be taken with great care and moderation.

For most pregnant women, especially for first-time moms to be, scouting to find useful information regarding daily health up to things to do on the big day is inevitable. But if you want to be the most prepared mom in the debut of your precious little angel, then attending pregnancy fitness classes may claim to address all your concerns.

As your pregnancy progresses, it would be safer for both you and your baby if you can enroll in pregnancy fitness classes. These classes not only strengthen and tone your muscles in preparation for your big day but it also allows you to be in a crowd of pregnant women. This way, you can socialize and share each of your experiences and get advices from one another.

Pregnancy fitness classes nowadays are composed of highly trained fitness professionals all geared towards making your pregnancy the safest and your body the fittest as in can possibly be. Pregnancy fitness classes not only focus on exercising and proper diet.

It also is a beneficial source of reliable information for your every question regarding labor and delivery. Pregnancy fitness classes are made up with various classes that can be attended.

It ranges from physically enhancing your body to even birth classes that teaches you the proper technique when your most anticipated time finally arrives.

Childbirth classes may prepare your mind for labor and delivery, but pregnancy fitness classes prepares you body.

This way you gain strength and endurance that will help you throughout your labor and finally the birth of your child. Pregnancy is just like being an athlete for an upcoming Olympic games, proper eating, regular exercise, and a positive mental attitude are equally needed for you to win.

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Mild Strokes Require Careful Home Recovery Efforts

Mild strokes happen when there is an insufficient supply of blood to the brain because of the narrowing of or blockage in blood vessels. Usually, the narrowing of blood vessels is due to the increasing amount of cholesterol in the body which hinders the continuous flow of the blood.

Although a mild stroke is just a less serious condition compared to Stroke, this condition can be uncomfortable for someone who experiences it, as it brings with it symptoms such as weakness or numbness on the one side of the body, loss of balance, visual disturbances, headaches and confusion.

People who experience and survive this condition should take necessary management steps in order to prevent a stroke from happening again. After being released from the hospital, you have to continue taking the medications prescribed by your physician.

As you are recovering, you need to take into consideration the importance of not tiring yourself out. Take a rest frequently. This is essential, since during your earliest days of recovery, you will still experience some symptoms and these symptoms do not entirely go away.

If you are working, you have to inform your employer about your need for a few days of break for you to relax and fully recover yourself.

One of the symptoms that may still affect you is the weakness of one side of your body. An essential thing to do is to undergo rehabilitation through physical therapy in which you will be guided to relearn basic coordinating skills. Initially,

you will be assisted in doing Range of Motion (ROM) exercises to build up your affected limbs' strength until you can completely do it yourself. You are also encouraged to change position frequently while lying down.

Because of your affected limbs, you may find it difficult to perform your everyday tasks during the first few days of recovery like tooth brushing, bathing, eating and other basic doings. It may take a while for your affected side to carry out its functions,

but take your time and do not pressure yourself.
It is also expected for you to experience difficulty in balancing your body and walking. Assistance from your family members is needed for a time until you can fully stand up and walk without their support.

Do not rush yourself in performing this task. Remember that doing it abruptly may put you at risk of falling and that may injure your head. While lying down, start by slowly getting up. Sit for a while and wait for a minute before you can finally gain strength to stand up. Remember to only do it when you already have enough strength.

A few days or weeks after recovering, you may also begin to get involved in exercises. Take note that you don't have to do it heavily at first.

Exercise in a gradual motion until you can fully manage it. The recovery time of a person with a mild stroke may be either slow or fast, depending on a person's age and response to treatment.

Mild stroke recovery requires continuous health management in order to prevent a re occurrence and even complications.

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A Terrific Way of Losing Weight: Walking

Creating some kind of personal exercise program is a fantastic way to get rolling losing weight. But you likely haven't worked out in a while, so you have no clue where to begin. It could even feel a little frightening, commitment wise. Fortunately, it's not that confusing or tough to do - simply start walking. You should make walking a huge part of your exercise plan.

There are lots of ways to fit walking into your day-to-day agenda. This is easy if you have a dog - merely take it for no less than 10 minute plus walk each day. After 7 days, you'll have walked a minimum of seventy minutes more than if you hadn't gone for walks at all.

You can double this by merely walking with your dog once in the morning and once in the afternoon. If you don't live too far away from work try walking there, or at least a part of the way.

For sure, irrespective of how far you are located from your office, you can work something out to get some exercise on the way there. Of course, you'll need to walk back at the end of your work day, too,

 so that doubles your exercise - which is great! But then, if you catch the bus to work, just use a bus stop farther away than the one you ordinarily use. It's not hard to incorporate walking in your daily life.

Walking is excellent for your body and overall health. The reason walking is so good for your heart and at helping you lose weight is that it is the best aerobic exercise.

There is no need for you to be concerned about overworking your joints or muscles like when running, because you can walk as slowly as you must. I have a brother who's one of those individuals who eats a ton of junk and fast food but never gets bigger. How does he do it?

 He tells me doesn't know, but he did tell me that he goes for a walk daily. When he reminded me of that, things suddenly became clear. Walking is simple exercise, so there really is no reason you shouldn't walk.

Try and get into the habit of walking daily since you'll have a better chance of sticking to it, and with the correct diet, you'll be able to lose weight with no problem. As you start to get used to walking,

you'll notice that you're decidedly feeling healthier and, because it's not that hard on you, your motivation will be enhanced as well. As you walk more and notice changes,

you'll want to do more or step up the level of intensity of your walks. Why should you hold back, if you feel like it? Once you get to the point where you're walking at a reasonably good pace and feel ready, You may be ready for jogging. After that, the sky's the limit.

There should be no excuse for you to not walk a short distance daily. No matter how busy you may be, you can surely find 10 minutes here and there for a quick walk. Another possibility is to join a gym and use their treadmills for a half hour or so each day.

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The Advantages Of Using An Ab Toning Belt

You've seen the ads on television. "Get flat and toned abs fast by using this belt!"

As you rub your stomach, a frown creases your face in skepticism. You would love to tone up your abdomen. Yet you've learned through experience when purchasing other televised products that you can't believe everything you hear from the paid actors on the screen. Can these ab belts actually do what they say they can do? Will you have the abdomen you will be proud to show off during swimsuit season?

Benefits Of Ab Toning Belts - How They Work

Before finding out what benefits that abdominal belts give, you have to understand how one works. A basic toning ab belt will consist of breathable, lightweight material that allows you to wear it underneath your clothing as you are doing daily chores or exercises. The belt comes equipped with small pads that you stick to the skin of your abdominal area.

These pads contain tiny electrodes that send electrical pulses into the stomach. These electrical pulses stimulate the nerves in your stomach muscles, making them contract and relax. This contraction and relaxation of muscles simulate the exercises you would do to tone and strengthen your ab muscles.
Benefits Of Ab Toning Belts - Advantages To Your Body

While the ab toning belt isn't a full replacement for adopting a healthy lifestyle filled with exercise and eating healthy foods, it can give you several advantages.

The ab toning belt will help you tone and strengthen the abdominal muscles. It will also sculpt and define the ab region. If you have a regular exercise routine, the ab toning belt may help to speed things up to get quicker results.

Abdominal toning devices can't work miracles if you are looking to skip out on exercise and eating a healthy diet as you expect the belt to make you drop the excess body fat. Like with any other type of exercise tool, the ab toning belt is to be used in conjunction with a healthy lifestyle for you to see true results.

It is recommended that you only use ab toning belts approved by the FDA. Follow the instructions on wearing the belt for 30 minutes a day and set the belt at the right intensity. Although your results may vary, a person can typically see positive results in the toning and strengthening of their abs in about 4-to-8 weeks.

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The Bowflex Revolution - You Will Never Need Another Piece of Workout Equipment

The Bowflex revolution is upon us and thanks to this technology you will never need another piece of workout equipment again. This equipment is designed to provide a complete body workout, targeting the muscle systems you choose to work on.

 Once you acquire one of these machines not only will you start looking and feeling great but it is going to save you a ton of space inside your home or exercise space. The new Revolution SpiraFlex system has replaced the old tension rod mechanisms but still provides excellent resistance for your routines. Just like always, the Bowflex eliminates the need for a variety of different weight sizes as well as the need for extra storage.

The Bowflex Revolution provides the ability to over 100 different exercises. The stock components offer 220 lbs of resistance for the upper body (which can be upgraded to 300 lbs, for those looking to up their workout) and 600 lbs of resistance on the lower body (with an upgrade).

This is a complete machine for a complete body workout and you will feel the burn. Combinations allow for the following exercises: leg presses, vertical bench press, leg extensions, preacher curls (with attachment) and so many more.

The varieties don't stop there! The Bowflex Revolution with SpiraFlex technology is an all in one station. The Freedom Arms have 10 different positions with 170 degrees of motion. There are 5 way hand grips and ankle cuffs that provide massive flexibility and workout performance.

There are cuffs for the ankle shoulder, foot and no grip style for the hands. It even comes with a built in rowing machine for the warm up and cool down periods of your workout. Plus it is very compact, it folds down to 55 x 38 inches. They have thought of everything in this device.

There revolution can be upon you too. The weather is warming up now and its time to get your body in to shape for the summer. Work off that winter weight. Take the Bowflex challenge and see the results that a Revolution machine can produce for you.

The machine will typically ship in days or less from their warehouse and arrive unassembled. They do provide assembly service to some locations, check to see if this is available for your location.

Which may be advisable, if you have taken a look at this space age technology, it might take a professional to put this thing together correctly without getting lost.

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Make a Positive Difference in Your Life With Brazilian Jiu Jitsu

The beautiful thing about change is that it can begin right now. It's true. When you simply even finally make the decision to commit to making a change, trying something new or improving your life, change actually begins the moment you make the decision.

One truly positive way you can change and improve your life is through starting Jiu Jitsu training. So for anyone who is considering giving it a try and is ready to make a positive change, here are a few areas in your life you can expect a positive change.

1; Improve your body: Whatever your current level of fitness; whether you are a couch potato or a gym rat, you will see positive changes. Jiu Jitsu helps you work muscles you wouldn't normally even workout in any other type of fitness program or training. Plus you get an overall toning and strengthening workout unique to BJJ.

2; Improve your mind: Learn focus, patience and respect through this style of martial arts training. Training help students forget their stress for a while but also begin to improve patience and respect. It truly can be life changing.

3; Gain confidence: Even if you think you already are, there is something about the confidence you gain from training in Jiu Jitsu that you simply can't get anywhere else.

It comes from the combination of feeling better physically and mentally and also knowing you can defend yourself. It's all of that and more, but you have to experience to believe and understand it.

4; Self-defense: There really is no better way to train to defend yourself than through the art of Jiu Jitsu. In fact, many self-defense classes utilize maneuvers learned through BJJ. Part of the reasons is that you learn how to recover from and overtake and opponent from the most vulnerable position, on the ground.

5; Overall better physical health: There's more to being in good health than having ripped abs and less body fat. It's about more than just liking the way you look in jeans, too.

Good health means being able to reduce your risk of disease and prolonging your life. Not only that, but the years you add can be quality years. Don't just look and feel good; actually be in good health through this type of fitness training.

You will begin to see all these positive changes in your life as early as your very first class. Of course the longer you train the better the changes and results.

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Learn the Ten Most Important Things About Stretching

At the start of every fitness program or sporting event, take the time to stretch out as this would prevent any injuries from occurring. Stretching, before the start of the workout program, warms up the muscles and it will help improve performance as you exercise.

 This article will show the importance of stretching and what you need to do to take proper precautions to avoid injuring yourself.

1. If you play sports, working out at the gym or have a home workout program, be sure that you stretch out before, during and after the workout or game. If you do not stretch, you are prone to injury at some point during a workout.

 I remember playing flag football with a group of friends in Mobile, Alabama. I did not take the time to stretch out or warm-up my muscles as a cold weather system had moved in the area. The end result was that I ended up pulling my hamstring on my left leg and it hurt no like no other. So remember to stretch before, during and after a workout.

2. You will get the full benefit of flexibility if you hold your stretching position for more than a minute.

3. The one important advice that I remember my football coach telling us is not to bounce in our stretches. If you are bending over to do some hamstring stretches, do not use an up and down movement as this will cause straining or even serious damage to your joints.

4. In a stretch position, move slowly from one part of the body to the other. Do not rush when you are stretching.

5. Stretch all the parts of your body, from the head all the way down to your feet. Do not neglect any parts of your body for any reason!

6. When you get up in the morning or getting ready for bed, do a series of stretches, even if you do not plan to workout.

7. Pay close attention to what your body is telling you because stretching may not be enough. There are many extreme home workout programs out there on the market that may be too much for your body to handle right off the bat, so know your limits of what you can do.

8. The human body takes about 9 months for it to develop in the womb and many more years after birth, so when you do your workout, don't get into the mindset that you will achieve immediate results overnight. It will take time and patience for your body to lose weight or gain muscle. Pick a day throughout the week in which you can rest your body and stretch out the muscles for proper recovery.

9. Do exercises, such as swimming, to help stretch and strengthen the upper portions of your body.

10. Select the type of music that you will want to exercise too. Music that contains high intensity beats has been proven to help motivate you throughout a workout. Even when you are stretching or warming-up, listen to your favorite music to help get you going.

In conclusion, to help avoid injury and a trip to the Doctor's office, stretch out your muscles before a workout or suffer the pain and agony of a pulled muscle or worse!

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Learn the Benefits of Doing Moderate Exercises Every Day!

Traveling home from work, all that you think of is going home, kicking off the shoes, getting something to eat and spend the rest of the evening relaxing after a hard day's work.

 This sounds really good until those hopes and a planned evening are dashed to pieces when you see your children (7 for me) come running out of the house begging you to play some type of sport with them. Are you going to say no to them? Or are you going to mask that pretended "Yes" and then say to them that you are going to rest for a little bit and after awhile, that you will come out and play.

The question that I want you to think in your mind is this, "Why not play with your children after when your work is finished for the day?" All that exercise will do you some good as it will build up that much needed energy if you just play with your children for a ½ hour to an hour. It will make you feel good and not only that, you will strengthen your relationship with your children.

The benefits of this type of extracurricular activity are:

1. You will have a good attitude.

2. Mental clarity.

3. Suppresses the appetite.

4. You will be able to solve problems quickly.

5. You will get a good night rest.

6. You will be in control of yourself by implementing self-discipline.

7. Your view on life will change drastically.

8. If you are ever depressed, exercising is the answer as it will uplift your spirit.

So, there are some benefits of taking the time to play with your children when you come home from work. There will be many health benefits that will come from it such as an increase in muscular and cardiovascular strength.

Taking the time to play with your children was just an example of what you can do to build energy and reap the benefits that come with physical activity. Here are some more exercises that you can do with your family or individually:

A. Go for a short or long walk. It doesn't matter if you live in the city or out in the country, take full advantage with what you have. For those who are married and have children, make it a family activity to walk every day. If you are not married, offer an invite to your girlfriend or boyfriend to go walking with you.

B. I discovered the power of Yoga last year and I have truly enjoyed the health benefits from doing Yoga. Before that, I thought Yoga was really weird, so I stayed away from it. I was truly wrong and found it quite enjoyable and challenging.

 It will not only stretch and strengthen the muscles, but it will also enliven your spirit and can give you the energy that you need to make it throughout the day.

C. Get involved with some type of competitive sport. Get a one-on-one basketball game going with a friend, play a game of football with friends and family or play a game of softball.

D. When I was working at Heinz Frozen Food in Pocatello, Idaho, I have had the benefit of joining up with Gold's Gym because the 2 companies struck a deal, where if you worked at Heinz, the membership costs of joining Gold's would be very cheap. Ask around your workplace to see if the company you are employed offers exercise programs.

E. Doing chores and cleaning up around the house can also be considered moderate exercising. So get washing those dishes and rake the yard!

In conclusion, do everything in your power to make exercising a big part of your life. You will reap the benefits of a long and healthy life when you keep moving and eat healthy!

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Penis Allergies - Recognizing and Preventing Latex Reactions

In this day and age, sexual health is not something to be taken for granted. Sexually Transmitted Infections (STI's) are, unfortunately, a reality all sexually active adults need to be aware of and take precautions against.

 The Center for Disease Control and Prevention estimates the incidence rate of new STI's in the United States to be around 20 million cases annually. About 50% of those cases are occurring in individuals ages 15-24, with the other half occurring in those 25 years and older. While these figures are staggering,

 using condoms can drastically reduce one's risk of transmitting such an infection. So what happens when doing the smart thing and using protection causes penis pain and discomfort? Unfortunately, penis allergies are a reality, so some men may need to find alternative methods of protection as part of their penis health care arsenal.

Condom Allergies: Are they for real?

While it may sound like a lame excuse to not use protection, some men - and women too - are legitimately allergic to latex. Lubricants, spermicides and diaphragms can also trigger allergic reactions in some unlucky individuals. A negative reaction to these products may be instantaneous in highly sensitive individuals, or they may appear a few hours later, leaving the unfortunate victim wondering what may have happened to their manhood.

What Are the Symptoms?

An allergic reaction on the genitals is about as unpleasant as it sounds. Some of the possible symptoms include:

• Breaking out in a rash in the genital area
• Hives/red blotches
• Itchy skin
• Burning sensation on any skin touched by the condom
• Skin is overly sensitive and may be painful to the touch
• Unexplained respiratory symptoms such as: coughing, wheezing, sneezing
• Sudden runny nose or nasal discharge
• Feelings of light-headedness
• Disorientation
• Anaphylactic shock - this only occurs in cases of extreme latex sensitivity

In addition, repeated exposure may trigger the occurrence of blisters, as the body's immune system tries to fight off the latex, and even men who have not previously had issues may develop a penis allergy over time.

A condom allergy may also lead to a urinary tract infection in some men. Symptoms of a UTI include:

• Burning during urination
• Itching
• Foul smelling urine
• Blood in urine

What to do if a latex allergy is suspected

Men who suspect they have a latex allergy should consult an allergist for testing to ensure the skin is reacting to the latex and not a different source. Since having unprotected sex drastically increases the risk of contracting an STI or resulting in an unplanned pregnancy, going au natural is not the best option. Men should seek out non-latex condoms in order to protect themselves - and their partners - from unwanted sexual side effects.

Two types of non-latex condoms exist as options for those allergic to latex. Synthetic condoms, made with polyurethane, are deemed to be as safe as latex condoms by the CDC. Lambskin condoms, also known as natural membrane condoms, are made from lamb cecum and do not contain latex. Natural membrane condoms are useful in preventing pregnancy, but it is important to note that the CDC and FDA has deemed them to be less effective in preventing the transmission of STI's including HIV/AIDS.

Caring for a Latex Allergy

If the allergic reaction is severe, is causing difficulty breathing, or is extremely painful, medical attention should be sought immediately. Anaphylactic shock can result in death if not treated immediately. Milder allergic reactions, though uncomfortable and unpleasant, should clear up on their own without any medical intervention. Washing the affected area with gentle soap and water is effective in removing the allergen and preventing prolonged exposure, which will worsen the reaction. Applying a penis health creme containing vitamins and minerals (most professionals recommend Man 1 Man Oil) can also help soothe red, irritated skin while revitalizing the penis. Select one that contains vitamin E to help hydrate and repair itchy skin and quickly provide some much needed relief to the area.

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Penis Care Essentials - Prepping the Package for Summertime Fun

Summertime is traditionally a time of sunshine, watersports and well-planned bouts of nudity. In a Hollywood movie, a man would be ready for anything that came his way, with no advance planning needed. In reality, the average guy needs to spend at least a little time getting ready for the changing seasons.

 By stocking up on summertime essentials and paying a little attention to penis care, men can watch the days lengthen with a sense of ease, knowing they've got everything well in hand for the fun that comes with summer.

Sun Safety Suggestions

Basking in the hot sun can be incredibly relaxing, and it's tempting to strip down to bare essentials in order to let those golden rays hit every ounce of waiting skin. Before stripping down, however, men should invest in a little protection. Experts suggest that a sunblock with an SPF of 30 is sufficient for most people, as it blocks about 96.7 percent of the harmful rays of the sun. All of this potential is wasted, however,

 if men apply only a tiny daub of lotion on their starving skin or skip their delicate parts altogether. Proper protection comes through a slathering motion, and that application should be repeated after a dip in the water or a soaking with sweat to protect the package and promote penis health.

Hydration Habits

Rising temperatures mean sweaty bodies and an increasing need for water. Those who scrimp on hydration can produce some truly stinky sweat, and the odors tend to be most intense around the penis. Those who want to end a day in the sun with a romp in the sheets might turn off their partners with their funky odors, and the night might end much too quickly as a result.

Water bottles made of stainless steel are fashionable, so they make an appropriate accessory for almost any outfit, and when they're filled with cool water, a drink is always handy. Each little sip can make the sweat a little less smelly, as well as protecting the body against tissue damage related to dehydration.

Shaving Safely

A hedge of hair can protect the penis from scratches and scrapes, but the nest can also trap odors and it tends to make swimsuits look just a little less attractive. A quick trim can help, and electric trimmers provide the safest route to good grooming. These tools have safety guards that can protect against nicks and cuts,

 and it's easy to set the tool to cut hair at a specific length to prevent an embarrassing hatchet job. A trim like this might need to be repeated at least once during the summertime, but the clean lines can make the work more than worthwhile.

Proper Protection

Summertime travel can lead to new romances, and slipping on a sheath is the best way to avoid contracting a communicable disease. There are a variety of condoms out there that can fit the bill, including condoms made of:

• Polyisoprene
• Polyurethane
• Latex
• Lambskin

Some are coated with spermicidal materials, others contain lubricants and still others are ribbed or flavored. A little experimentation can help a guy find the right fit, and stocking up can help him to be prepared when the evening takes a turn for the better.

Intimate Enhancement

During the winter months, heavy clothing, cold weather and lack of airflow can leave penis skin looking a little drab and dour, and the surface of this tool can be rough and scabbed. This equipment isn't ready for action, but turning around the situation may be as easy as investing in a quality penis nutrient creme (most experts recommend Man1 Man Oil). These products contain vitamins that can nourish starved tissues and reduce bacterial colonies. 

A quality product can also help to smooth and soften roughed up skin, so it'll be touchable and responsive, perfect for a test drive in the summertime.

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Type 2 Diabetes - Physical Activity in Obese Elderly Women

It is so often found people past a certain age are not in good physical shape. Every one's physical prowess declines with age. Research actually indicates between the ages of thirty and seventy, flexibility typically declines by 20 to 30 percent, that muscle mass and work capacity decline by 25 to 30 percent, and bone mass also declines by 25 to 30 percent in women, and 15 to 20 percent in men.

But it's not too late to improve your physical condition even if you think it is. If you are able to move at all, it's not too late. According to a report published in the Indian Journal of Endocrinology and Metabolism, even a small amount of physical activity in elderly obese individuals can make measurable health improvements.

In December 2012 investigators at Sri Ramachandra University in India reported the results of a study of 18 elderly obese women diagnosed with Type 2 diabetes.

• 9 participants walked 5 minutes per hour for most of their waking hours for 24 weeks.
• the other 9 followed standard protocols for diet and exercise.

At the end of the study the walking group improved its average HbA1c of 8.76 percent to 7.43 percent and also lost weight. The control group's HbA1c showed a rise from 8.34 percent to 9.34 percent.

From these results, it was concluded repetitive low intensity activity is effective in improving blood sugar and weight control.

Walking under 2.0 miles per hour burns about 140 calories for an individual weighing 155 pounds. Assuming the women walked 5 minutes every hour 18 hours a day, they walked for 1.5 hours each day. Walking slowly for 1.5 hours would have burned about 210 calories per day, or 1470 calories per week which would add up to 35,280 calories in 24 weeks. That's about 10 pounds of fat.

The improved blood sugar control shows that insulin sensitivity also improved. Since insulin resistance is the hallmark of Type 2 diabetes, a simple short walk taken in increments of only 5 minutes every waking hour can add up to clear improvements in the condition.

Feeling too old to begin training for marathons, or too obese to get into your old swimsuit? You can still do yourself some good with a little walking. Next time you are reading, knitting, or watching television, make it a point to get up and stretch your legs for 5 minutes every hour. What have you got to lose? Only some fat and insulin resistance!

No matter what your age, Type 2 diabetes is not a condition you must just live with. It need not slowly and inevitably get worse. You can take control and improve your health and quality of life.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn't in the endless volumes of available information but in yourself.

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Type 2 Diabetes - Jambolan Fruit And It's Effect on Blood Sugar

For those Type 2 diabetics who are seeking help in managing their condition and are not comfortable with taking prescription drugs due to the many side effects they often create, there are natural alternatives. The market is saturated with natural supplements which have been proven to help with Type 2 diabetes management. One of the lesser-known of these supplements is one called jambolan.

Jambolan is a tree which is indigenous to Australia and parts of Asia. For centuries, many parts of the tree, from the bark to the leaves, seeds and fruit, have been widely used in Ayurvedic medicine to treat a multitude of medical conditions. These include serious conditions such as:

• dysentery or severe diarrhea,
• stomach and digestive issues, and
• many types of lung problems including asthma, and bronchitis.

But one of the most commonly treated ailments is Type 2 diabetes.

Jambolan, or Syzgium Cuminni, is known by many names. Some of the more common ones include:

• Jaman,
• Jambul,
• Jambu,
• Jaman,
• Java Plum,
• Indian Blackberry, and
• Black Plum

just to name a few.

Although the jambolan grows in trees it is actually a species of clove. Even though the fruit pulp has been used for lowering blood sugar levels for hundreds of years, the fruit has only recently begun to gain new exposure as a possible natural treatment for diabetes.

Just how effective is it? In recent studies, the fruit pulp has been shown to lower blood sugar levels in approximately 30 minutes. The seeds can also be used for lowering blood sugar, but require substantially longer (approximately 24 hours) to achieve the same results. Regardless of the form that is used, it takes about ten days for the full effects to be seen.

Some experts tout the ability of jambolan to actually postpone and, in some cases, even prevent the onset of Type 2 diabetes. With studies point to the fruit's effectiveness in controlling fasting blood sugar levels, it is definitely something that diabetics should consult with their doctors about trying.

But if you are considering trying jambolan as a means of helping to control your diabetes you have to be careful as to the brands you purchase. Some extraction processes actually destroy a portion of the organic materials of the fruit which give it its potency. Therefore, you should research where your jambolan is being manufactured to ensure you are only purchasing a quality version of the product to ensure its maximum effectiveness to lower your blood sugar.

Type 2 diabetes is not a condition you must just live with. It need not slowly and inevitably get worse. You can take control of the disease and take back your health but always talk with your doctor before adding herbs to your medication regime.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn't in the endless volumes of available information but in yourself.

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Three Top Tips to Lose Weight

If you could ask a group of people what some of their main goals are, many people would respond that they want to lose weight. By losing weight you will not only be improving your overall health, but you will also be improving your body image which in turn will help you to have more confidence in yourself and your abilities. Losing weight may not always be easy, but if you are prepared to make the changes necessary then it is most definitely doable. This article provides three simple tips that will help you to lose weight.

Get Clear

The first step to losing weight is to get clear on your reasons behind wanting to lose weight. Go deeper within yourself and ask questions such as why you want to do this. Do you want to look better? Do you want to feel better? Do you want increased vitality and energy? Do you want to look great on your next holiday on the beach?

 Often our wants and needs will be a combination of some of these things. By getting clear on what you really want you will be able to set better goals which can be used to transform the way you look, and help you to stay motivated during your weight loss programme.

Set Goals

Now you are ready to set goals regarding your diet and exercise plan. In order to effectively lose weight safely you will need to combine exercise with a healthy eating plan that is best suited to your body.

 Avoid fad diets and instead stick to things which have proven results. There are plenty of products which incorporate vitamins and minerals into delicious and healthy foods. When it comes to exercise you will want to set goals which you feel are achievable. Setting goals that are extremely difficult to achieve will only backfire and cause you to feel anger because you are not getting the results that you want. 

Most people like to start with a set amount of weight that they would like to shed. Once this figure has been set you will want to break it down into small steps that you can take on a daily or weekly basis in order to reach these goals. These steps can include things like working out for a set amount on time per week, attending fitness classes and following a healthy eating plan.

Get Help

One of the main reasons why people fail at achieving their ideal weight goals is that they do not receive the help and support that they need. There are many ways that you can receive help, including by hiring a professional personal trainer, by signing up to a healthy eating or fitness programme or by joining a weight loss group where you can communicate with other people who have similar goals to your own. The help and support will be able to motivate you through the weight loss process, 

and it will help to pick you up at times when you feel things are tough or are not going as planned. Remember, never give up! You have taken the first step to improving your health and fitness by reading this article in the first place. You can do it!

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Top Tips to Help You to Improve Your Body Image

Did you know that approximately 91% of American women are unhappy with their bodies? Your body image refers to the way that you perceive your body and the way that you assume others perceive your body too.

 Your body image can become severely warped; take the example of an anorexic girl who is convinced that other people view her as overweight. When it comes to body image there is one place that you need to start - and that is with yourself and your own thoughts. This article provides some simple top tips that will help you to improve your body image.

Get Clear

The first step to improving your body image is to get clear on what you really think about your current body shape and type. Take a pen and paper, clear your mind, and write down some of the words that you commonly use to describe your body. You can also keep a notepad with you throughout the day and write down any thoughts that you think that refer to your body. If you are concerned about your body image then the chances are you will be thinking negative and critical thoughts about your body throughout the day.

 The good news is that you can change these thoughts. By becoming clear on your thought patterns about your body you are taking the first steps to changing it and creating a happier healthier picture of yourself.

What Do You Want?

Once you have completed the above step it is time to get clear on what you want. If someone could wave a magic wand and you could have your dream body what would it look like? This image may not always be attainable depending on your original body shape and features, but it does give you an idea of the direction that you want to head in. Rather than just saying you want to lose weight, think about it in more detail. How much weight would you need to lose in order to feel happy and confident on your own skin? Do you want to tone up? Do you want to have more energy and vitality? These are all things that all play a part in your body image.

Change Your Thoughts

After you have figured out what you really want you are ready to start changing your mindset to reflect your new thoughts and beliefs about yourself and what you are capable of. When you catch yourself thinking a negative thought about your body stop and replace it with something better. Be kinder to yourself, and know that you are taking the steps to improve both your body image and your overall health and fitness levels.

Set a Fitness Plan

Of course you will not be able to become a healthier person by thoughts alone, and that is why it is important to make a health and fitness plan and to set goals. You can do this by joining a gym, hiring a personal trainer or by joining a health and fitness program to help you to shape up and lose weight.

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10 Secrets for Weight Loss Success

1. Set Goals

Successful people set goals in all parts of their lives and health and fitness goals are no different. Set yourself realistic goals under the smart principles... Specific, Measurable, Achievable, Realistic, Timely.

If you have a lot of weight to lose that long term goal may be overwhelming so break it down into monthly and weekly goals and celebrate your achievements. (Be careful not to undo your good work so you will need to choose your celebration wisely!!!)

2. Have a Plan

Write down your eating plan. Plan your meals a week at a time and shop weekly with a shopping list. Avoid the aisles of biscuits, drinks, snacks and processed food. If you stick to the outside parts of the supermarket where the vegetables and fruit, meats and natural foods hang out you won't go too far wrong.

Make an exercise plan or get someone to make one for you and keep you accountable.

3. Make Lifestyle Changes

Healthy eating is a lifestyle and to make the necessary changes you will have to form new habits. You may find some of your friends or family will actually sabotage your efforts to change your habits and this can be difficult to deal with. You may also find you need to be careful to spend time with people who will support your efforts and encourage you. After a few months of persistence you will see the results and this will help with your motivation.

4. Motivation and Support

Changing a lifetime of bad eating habits is not easy!! Find a buddy to work with but make sure it's someone who will keep you accountable and won't listen to your excuses!! If you need to, use online support and there are even people out there who are happy to give you email support and motivation for a small fee. It will be worth it to become a healthier you.

5. Portion Control

One of the easiest ways to reduce calories consumed and thus start your weight loss program is to reduce your portion size, even halve it. Use smaller plates, buy some if you have to, and it won't look half as bad and don't fill it to overflowing!!! We really don't need that extra food. Eat slowly, savour each mouthful and chew your food. Allow your body the time to recognise when it's had enough.

6. Sugar and Fat

Our supermarkets are bombarding us with low-fat options in foods but if you read the fine print they are all loaded with sugar to compensate.

Avoid processed sugar (white, raw or brown) and fruit juice. Sugar is poisoning our society and is hidden in every processed food we purchase. Go on a quit plan if you need to. Your body will thank you, you won't face diabetes and anything sweet will taste horrible after a while. Juice is concentrated fruit with all the sugars and calories and none of the fibre. We physically couldn't eat all the pieces of fruit in a glass of juice. Eat one piece of fruit instead. Google the amount of sugar in soft drinks, sports drinks and sodas. You'll be horrified!! There is about 10 teaspoons of sugar in a can of cola.

Some fats are good in moderation and our body needs them. Omega-3 fats are essential to our bodies' function.

Good fats are found in Olive oil, Avocados, Nuts, Seeds and Fatty Fish.

Bad "Trans" fats are found in Commercially Baked Goods (pies, cakes, donuts, muffins), Margarine, Fried foods, Packaged snacks and Pre-mixed Cake Mixes etc. Avoid these altogether.

There are other fats that fit in between so limit them to very occasional use.

7. Exercise

Move more. Exercise boosts our metabolism and maintains our muscle strength and endurance. Exercise for a minimum of 30 minutes every day until it becomes a habit. Brisk walking is excellent exercise and can be done with a friend. Cycling and swimming are easy on the joints. If you enjoy company and classes try the gym. Strength training is great for building muscle which burns calories faster. Make sure you use correct technique to avoid injury. Don't worry about bulking up. This isn't possible without using extreme weights. Older people benefit greatly from a light weights program. It's always best to seek a doctors OK prior to starting a new exercise program.

8. Best Foods to Eat Are:

A good source of protein, lean meat and chicken, fish, eggs, lentils and beans.

Vegetables, as many as you can eat with as much variety as possible. They can be delicious with simple creative light cooking. Nothing kills the taste and nutritional value of vegetables like overcooking!!! There are plenty of quick and easy recipes and cooking tips online.

One or two pieces of fruit daily.

Wholegrain unprocessed cereals like oats and rice.

Stick to natural unprocessed foods and you'll lose some weight without even trying.

9. Foods to Avoid:

We've already touched on sugar and fat. Avoid all trans fats, sugar, soft drinks, soda and sports drinks. Processed foods, packaged biscuits and crackers, breakfast cereals, white flours, white rice and high carbohydrate high GI foods like these. Keep your alcohol consumption to a minimum. These are empty calories.

10. Avoid Temptation

If there are certain triggers to your overeating or poor food choices avoid the temptation. Don't go near those aisles in the supermarket, avoid fast food places like the plague. It's all about choices and you can choose to make the right choices for your health with a little discipline.

Follow these 10 tips and you'll find you have more energy and confidence, your clothes will look better, you'll avoid the pitfalls of diabetes, cardiovascular disease and falls and fractures. Good luck with your weight loss goals!

Neal Johnston is a qualified and experienced Health and Fitness consultant with a special interest in the health issues of the over 40's. If you are interested in contacting Neal or require further information email longlifehealthandfitness@gmail.com

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Health Benefits of Breakfast And Whole Grain

The health benefits of breakfast has not been taken seriously recently in our society, although we focus quite a bit on steps to remain healthy, we don't take our breakfast into serious consideration. 

We pay attention to personal hygiene, load up on multivitamins, and also enroll in gym memberships in the hope that we will be motivated to regularly get exercise. But then it turns out that one of the easiest preventative steps we can take can be done at home right at the start of each and every day.

In this article, we find out why breakfast is better in our daily life and the health benefits we derive from such important meal of the day.

As a rule of thumb, eating breakfast every day in the morning is essential to our health. Regularly eating breakfast can assist decrease the risk of insulin resistance syndrome, diabetes or coronary heart disease by 35% to 50% compared to your odds if you skip the morning breakfast meal. 

In doing this every morning it boils down to the large number of disease prevention just by paying close attention to one important meal of the day. Breakfast is a vital meal... as our mothers always say. It appears mom was right after all.

Now what's the best choice for breakfast that the American Heart Association (AHA) recommends to gain prevention against the above listed diseases? Building a healthier life free from cardiovascular diseases and stroke? A bowl of whole-grain cereal with milk added as part of a balanced breakfast.

Let's find out why whole grains are better than refined grains and how to add more whole grains to your diet. The fiber in whole-grain cereals and dairy products help protect against obesity and heart problem by improving blood sugar levels and levels of cholesterol.

LIST OF WHOLE GRAINS

The following, are examples of broadly speaking accepted whole grain foods and flours.

• Oats, including oatmeal
• Barley
• Quinoa
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Rice, both brown rice and colored rice
• Rye
• Teff
• Wild rice
• Triticale
• Millet
• Sorghum (also called milo)
• Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
• Amaranth

Well then, why shouldn't you wait to have whole grain bread at lunch instead? The answer lies in the concentration of fiber content in whole-grain cereals. Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option.

Better yet, they've been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. It is extremely hard to match the quality and amount of fiber present in whole-grain cereals with whole-grain bread. The soluble fiber in the cereals is directly associated with reduced risk of cardio disease.

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High Intensity Training … Is It Right For You?

If you are looking for a new workout that delivers results trade out the 45-minute treadmill routine for some high intensity training that takes half the time.

High-intensity interval training, or HIIT, can be defined as a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. It is one of the best ways to stimulate your hormones for a fat burning benefit that lasts for hours after the workout is completed. 

High-intensity training also strengthens your heart and helps you to build and sculpt muscles, while improving your overall women’s fitness.

Here’s what you can expect when beginning any high-intensity interval training class. A HIIT workout consists of a warm-up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. 

The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to perform at least six exercises, and the entire HIIT workout should last about fifteen minutes but not more than twenty.

Workouts aren’t meant to be comfortable. Research shows that brief and intense workouts trump slow and steady. An exercise that is actually producing results should challenge your body to be better, stronger, leaner, and longer.

 If you are wondering if your workout is intense enough, you need only to look to your body for clues. Good indicators are sweating, increased heart rate, and lactic acid production during exercise. Lactic acid produces that burning feeling in your muscles. 

You really do need to feel the burn. Moderate muscle soreness for up to a few days post-workout is also a good sign, but not the kind of pain that results from an overstressed muscle.

For overall muscle health, stretch your muscles to strengthen them and improve flexibility. This will help to minimize injuries. 

Many times when women start a new exercise program they become overzealous and exercise so intensely that they end up hurting themselves. 

Injuries can then disrupt your otherwise healthy women’s fitness program, not to mention causing intense pain.

Now is the time to take your workout to the next level. Whether you choose to increase weights, prolong the amount of time you workout, or go for the gold and actually get it done this year,

 consider high intensity interval training as a way to take your body from great to fabulous. You just might lose some weight and will certainly boost your confidence.

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Safe Weight Loss Products - Tips to Choose

There are so many products out there that aid in weight loss. However, you shouldn't buy just anything that promises to help you shed off those extra pounds. Some of these things contain chemicals or toxins that leave you at risk for more serious health problems.

For your health and wellbeing, choose wisely. First of all, think about losing weight the traditional way. Eat right and exercise regularly. If you've got these two things covered, then your chances of maintaining your ideal weight is high. However, if you depend too much on extra help but you don't do anything about your attitude, you can expect to go back to your old ways and gain all that weight back. To supplement your efforts and to fast track your weight loss, you can turn to weight loss products that are safe for you.

Products to Choose From

Some manufacturers of herbal medicine harp on the fact that their products are organic. However, just because these come from nature doesn't automatically make them safe for consumption. Here some weight loss products that you can turn to if you need help with your diet:

L-Carnitine

This is an amino acid that helps in the breakdown of calories. Aside from that, it's good in cleaning the buildup of toxins in your digestive system. Experts also believe that this supplement supports muscle buildup during exercise.

Cayenne

This contains capsaicin, the very compound that stimulates metabolism during digestion. So, if you want to increase your metabolic rate and naturally burn fat at a faster rate, this helps a lot.

Green Tea

As safe as green tea is, it contains more caffeine that coffee. Avoid this when you're pregnant. Otherwise, this tea contains healthy antioxidant compounds and is very rich in vitamin C and flavonoids. You can take this after every meal and feel how cleanses your system.

Seaweed

They say that the sea is rich in secrets that help you attain health. They were right because seaweeds are high in chromium and iodine. This helps naturally stimulate your thyroid glands so that they work properly. However, if you're currently suffering from thyroid problems, it's best to consult with your physician first.

Acai Berry

This is full of antioxidants and nutrients that promote weight loss. That's because the berry cleanses your body of toxins and boosts your energy levels at the same time.

Ginseng

Ginseng does wonder by boosting your immune system and giving you the energy you need. While this isn't directly connected to weight loss, it does help you stay active should you need to hit the gym.

The above mentioned weight loss products are available everywhere. So, turn to these and know that you're not putting your health at risk.

Reynold Alleen is a regular blogger and an article writer, who writes about weight loss related information and reviews about weight loss supplements.

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