Showing posts with label health & fitness. Show all posts

8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you're an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip, and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separate those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is the all-too-important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-to 7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high-quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates, and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high-quality sources such as fish, poultry, eggs, beef, milk, peanut butter, and cottage cheese.

7) Increase Your Water Intake.

If you want a simple, easy, and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of body weight each day for optimal gains.

8) Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

Human Growth Hormone, Baseball, and Athletes

When Jason Grimsley, relief pitcher for the Arizona Diamondbacks, had his home raided by Federal Agents in early June they were looking for Human Growth Hormone and other performance-enhancing drugs. A lot of misinformation and negative assumptions were promulgated about HGH. Not only can you buy real HGH legally, over-the-counter, but also there's a big difference between growth hormone and steroids. The former is a firecracker, the latter an atomic bomb!

Baseball players are not the only athletes taking Human Growth Hormone. Athletes in every professional sport are using it to gain a performance edge, as well as Hollywood performers to enhance their looks and energy level. There currently is no test that detects HGH. Even though it can be prescribed by a doctor without much effort, Grimsley got in trouble because he allegedly had it in his possession without a doctor's prescription. The irony is that most athletes don't realize that homeopathic HGH oral spray is approved for over-the-counter sales by the FDA and is sold quite legally over the internet.

Homeopathic HGH oral spray contains real pharmaceutical HGH and purportedly gets 60%-80% of the same effects as growth hormone injections. It is much less expensive (about $75 per month) than injections (Grimsley was caught with 14 doses that he paid $3200 for) and no needles are involved.

But those looking for legal forms of HGH should be careful. There are well-funded vendors that advertise products called HGH Releasers, HGH Precursors, HGH Secretagogues, and many other misleading names. These products contain absolutely no HGH. Consumers should read labels to make sure that HGH, Human Growth Hormone, or Somatotropin is part of the ingredients list. An ingredient such as HGH and other similar-sounding names are bogus HGH products.

These products rely on an excellent theory that does not play out well in reality. The theory is to stack a bunch of amino acids and other natural stimulants to tickle your own pituitary gland to produce more Human Growth Hormone. And it does. But the human body is an amazing machine. After 4-8 weeks of this stimulation, the pituitary gland gets used to the tickle and stops producing additional HGH. It's a terrible tease to the consumer because you get all the great benefits and then all of a sudden those benefits are all gone! Vendors don't tell you this happens. Even slimmer is the fact that these vendors are producing a product using a few cents worth of natural stimulants and selling it at a price that is comparable to products containing real HGH. Their profit margins are huge!

Homeopathic HGH oral spray is very gentle on the human body. All homeopathic remedies are. HGH oral spray does not require the stimulation of the pituitary gland. The spray triggers your liver to produce IGF-1 (insulin-like growth factor 1), which is the source of the invigoration process, just as if more HGH were flowing through your system. Human Growth Hormone is the primary hormone in the body. It controls all the other hormones. HGH becomes a gentle tonic for the body. Athletes claim they feel stronger, last longer and recuperate faster. Most claim a 10%-20% performance enhancement with absolutely no side effects. HGH is known to increase lean muscle mass but is not used in the bulking-up process. That's what steroids do and HGH is not a steroid.

Steroids are not natural to the body. Athletes can gain tremendous muscle mass but at a very high physical price. Many people using them become emotionally unstable and there are many downside risks such as a decrease in the size of the testicles to name just a few. Steroids are an atomic bomb to the body that gets tremendous results at a very high price.

There are two other products that professionals are using very safely for performance enhancement that should be noted here. One is HGH plus IGF-1 made from natural Velvet Deer Antler. The other is pure, powdered, Moringa Tree Leaf capsules.

Since HGH triggers the liver to produce IGF-1, which is the invigorating substance, it would make sense if you could just put IGF-1 into your system. Unfortunately, the molecule hasn't been duplicated in the lab the way the HGH molecule has been duplicated. Fortunately, Velvet Deer Antler exactly duplicates the properties of IGF-1. There are homeopathic oral sprays available online for over-the-counter sales that contain real HGH plus IGF-1 from natural Velvet Deer Antler. This is considered the next generation of invigorating enhancement products.

Probably the world's greatest unknown nutrient and biggest secret amongst professional athletes and performers of all kinds are moringa capsules. The United Nations treats malnourished babies in Africa with the pure powdered leaf from the moringa tree and within one month their distended bellies go back to normal and their orange hair returns to its natural black color. If it's safe enough for sick infants, this all-natural substance is totally non-toxic for adults. The source of the energy is not sugar based so the energy is long-lasting. The usual dosage is 2 to 4 pills daily but some baseball players, basketball players, track stars, and some Hollywood actors have been known to take between 10-12 capsules before their performances. So not only is moringa leaf the world's greatest unknown nutrient, but it's also the world's greatest unknown secret amongst high stressed performers.

Body Massage for Relaxation, Health Improvement and Sensual Pleasure

By massaging your friend or living partner and letting him or her do the same to you, you will both get emotionally closer to each other, and both get several health benefits. Massaging will benefit the mental state of the person you work on, the muscular condition, the blood circulation, and the lymph drainage. However, what you want to achieve, will determine the exact technique you use.

MASSAGING ACROSS THE MUSCLE FIBRES

This type of massage is very good for relaxing tense muscles and a stressed mind.

You perform this massage by rubbing or gripping across the direction of the muscle fibers or across tendons. You take one area after the other. You begin by massaging each area lightly, superficially, and slow to warm up, and then proceed by rubbing deeper, firmer, and more swiftly.

According to the size and conditions of the area you treat, you can use different types of manipulation. You can use a couple of fingers at a small area, or to reach deep into a tense point You can rub with all your fingertips or with the palm of your hand at greater areas. To get a harder effect, you can use your finger knuckles.

MASSAGING ALONG THE MUSCLE FIBRES

This type of massage will give the following effects: Stiffness will be reduced or cured, and the muscles will gain mobility. The muscles will get better blood supply and drainage. The muscles will get better drainage of tissue fluids into the lymph system, and thereby swollen muscles will normalize. These effects will in turn make tired muscles faster and regain good condition.

By this massage you stroke along the direction of the muscle fibers, and always in the direction of the bloodstream towards the heart.

Also now you take one area after the other, but try to reach the whole length of a muscle or muscle group at each stroke. Also by this massage, you begin massaging each area lightly, superficially, and slow to warm up, and then proceed by massaging deeper, firmer, and somewhat faster.

Also by this longitudinal massage, you can press down and stroke with your fingertips, with all your fingers, or grip around a muscle or muscle group with your fingers.

MASSAGE WITH AN ELECTRIC DEVICE

Most electric massage devices are vibrating up and down. This vibration mostly gives the same effect as the massage across the muscle fibers. If you also stroke with the device head along with the muscle in the direction of the bloodstream towards the heart, you will simultaneously also achieve the effects of longitudinal massage.

COMBINING THE MASSAGE WITH STRETCHING

The effects of the massage can be increased by also stretching the limbs and body parts of the person you work with. Stretch in the natural movement directions of the limb or body parts until you reach some resistance. Do not stretch hard to go beyond the resistance point. However, holding the limb some time at the resistance point will often cause the limb to relax, and then you can go some way further.

HOW HARD SHOULD YOU PERFORM THE MASSAGE?

Tired and stiff muscles are often tender and aching. Working at a tender point will always cause some temporal pain. However, if you use the right degree of firmness, the effect of the massage should cause an immediate release of pain and tenderness when you have finished working at a point. You should never work so hard that the pain is felt nearly unbearable, or so hard that pain remains after the massage is finished. If you do so, you can hurt or aggravate already existing tissue damage.

To achieve the correct firmness you should monitor the reactions of the person you work with and listen to his comments. You should also never perform a massage on an area with a distinct inflammation or a distinct injury.

USE OF MASSAGE OILS

By applying a massage oil or ointment to the area you work, you ease the massage work and increase the effects of the massage. Your fingers glide more easily upon the skin covering the area. The blood supply of the skin and muscles will be stimulated. You get a sensual and exciting scent in the area and in the air. Ingredients in the oil will ameliorate muscular ache and pain. According to the composition of the massage oil, there will be different stimulating effects upon the muscles, for example, faster regeneration of tired or hurt muscle tissue.

MASSAGE FOR MUTUAL PLEASURE

You can use each of the two main techniques, but you let the pleasure of the person you massage decide the technique, the area you massage, and the firmness of the massage. Usually gently touching and caressing will be the right manner.

Also, your own pleasure shall decide. Do not work so hard that you get tired out yourself, and the person you give the massage should be willing to repay you by doing the same favor you.

How-To Give A Fantastic Full Body Massage

Heres some tips on how to give a great, full body massage.

Turn off the computer, take the phone off the hook and dim the lights. Spark up some scented candles and turn on a little soft music. Grab a couple of sheets or soft towels one for your work space and one to cover your client. This is important because as skin is massaged, it causes blood flow into that area and that blow flow in turn, warms the skin. So in order to avoid a chill, cover up the areas that youre finished massaging. Also, because working on muscles causes all sorts of chemicals to be released into the body, many people feel thirsty after a massage so have some water on hand.

* Make sure to only massage muscle no stretching of the skin or digging into bone and organs. Remember that massages are for muscles below the skin – not for the skin itself.

* Massage the large muscle groups of the body which are basically the neck, back, shoulders and legs. This way, aside from massaging correctly, youre getting at the areas that store tension in the body.

* Use firm, even pressure, not too hard or forceful. Pressure that is too light or inconsistent, can be as uncomfortable as too much pressure so be sure to use an even degree.

* Always use a lubricant because they help to prepare and protect the skin.

Begin the full body massage at the shoulders by kneading the muscles and gently pulling them towards you.
Work across the shoulders to the neck using your thumbs and the tips of your fingers to work from the muscles, across and down the upper back. Watch your nails!
Work down each arm separately finding the muscle groups in the front and back and kneading them gently. When you get to the hands, use your thumbs to work the palms. Don’t forget the other arm!
Return to the upper back and work downwards to the middle of the back using your thumbs and fingertips to work from the center out and pushing upward.
Continue working down the back to the hips.
Massage the muscles of the upper thighs and down the back of the legs to the calves spending time kneading each one separately with both hands.
Move to the foot, start with the heel and hold it firmly while pushing up toward the leg, then down and side-to-side. Work your thumbs on the under side of the foot with deep, slow pressure and also the balls of the feet and in between the toes.

If youre subjects asleep you did a great job!

Innovative Makeup Prevents Eye Irritation

Most women have experienced itchy, watery eyes, often attributing irritation and allergic reactions to their cosmetics. But contrary to that belief, mascaras and eyeliners flaking and running into the eyes – not allergies – cause most eye problems.

With this in mind, cosmetics companies such as Blinc Inc. uncovered new developments in eye makeup technology that have resolved these problems. Unlike most eyeliners and mascaras, Blinc’s Kiss Me Mascara and Kiss Me Eyeliner are acrylic-based, which means they cannot flake, smudge, clump or run. Blinc’s mascara and eyeliner are also free of damaging and irritating ingredients.

“The type of acrylic used in this eyeliner is also perfectly safe even in terms of allergy,” Dr. Frances J. Storrs, a professor emerita of dermatology at Oregon Health & Science University, said in a Prevention magazine article featuring Blinc’s eyeliner.

Some ophthalmologists are even recommending Kiss Me Mascara and Eyeliner to their patients who have sensitive eyes, wear contact lenses or recently had laser eye surgery.

Kiss Me Mascara forms tiny, water-resistant tubes around the lashes that can be removed with a combination of warm water and gentle friction. The similarly formulated Kiss Me Eyeliner creates a water-resistant layer of color on the lid that peels off with the mascara. No makeup removers are needed for these products.

Also important for maintaining healthy eyes is replacing your mascara and eyeliner regularly; the beauty industry recommends replacing eye makeup every 90 days to avoid bacteria build-up.

Similarly, cosmetics – especially eye makeup – should never be shared with others, as this can increase the spread of germs.

Many physicians also recommend that you preserve the health of your eyes through antioxidant- and lutein-rich supplements. One such product is Super Antioxidant with Macular Protection by Clinician’s Choice.

Is Bleaching the Best Method of Home Teeth Whitening?

Teeth whitening is more than a fad, it’s a multi-billion-dollar industry that will see more than 10 millions Americans spend over (an estimated) $2 billion this year. Teeth whitening is by far the most common cosmetic service provided by dentists right across America, and the sales growth in mail-order and over-the-counter products has surged on a massive scale.

But are brilliant white teeth really achievable? Is teeth whitening safe? Does it hurt? What is the best method? Can you do it at home? These are all very common questions, and in general you will find the answers to be: Yes, Yes, Not normally, (arguably) Bleaching, Yes.

Whiter teeth can be achieved via a number of different methods, both at your dentist (or professional teeth whitening office) and at home. In fact, many dentists actually perform the first one or two treatments, then get you all kitted-up so you can do the rest at home. but that’s for the ‘bleaching’ methods, there are other avenues you can travel down in your quest for whiter teeth that involve structural changes to your teeth, like ‘bonding’ and ‘porcelain veneers’.

Bleach-based teeth whitening products all basically have the same goal – to penetrate deep into your tooth enamel to rid it of stains. Tooth enamel is porous, so brushing and scouring products don’t work, and this is where bleach-based tooth whitening products come into play. You see the most effective methods actually use bleaching chemicals to penetrate deep into the tooth enamel. They set off an oxidising process that breaks down the staining compounds in the enamel leaving you with bright white teeth. Sounds simple, but there are many products on the market that fall short of promises. Most over-the-counter products only ever manage to whiten teeth marginally, while the more professional products can provide you with extreme changes to the whiteness of your teeth.

The entry-level teeth whitening product would be a whitening toothpaste. Some people have demonstrated a slight improvement in brightness, but because a toothpaste isn’t exposed to your teeth for very long (you only brush for a few minutes), they typically are not able to penetrate deep enough to have much effect. Some toothpastes actually contain very strong chemicals that are aimed at working quickly (based on the short timeframe they are exposed to your teeth) and instead of working to penetrate the enamel and oxidise/clean the stains, they can actually work as an abrasive that will etch away the enamel.

Next in line we have whitening strips. Whitening Strips are thin, flexible pieces of plastic that have been coated on one side with a thin film of hydrogen-peroxide bleach (normally 6-10% strength). They are pressed against the top and lower teeth and normally need to be worn for 30 mins (twice daily) for 7-14 days. They do work, but because they cannot get into all the nooks and crannies and gaps between teeth, the results can sometimes be blotchy and less desirable than anticipated.

Getting more serious, we have bleach-based tooth whitening products which will involve a tray being placed in your mouth that has been injected with a ‘bleaching’ solution (hydrogen peroxide). This procedure can be done at home or by your dentist, or by a combination of dentist / at home. You can buy cheap over-the-counter ‘boil and bite’ trays that are virtually ready to use out of the packet. You boil the tray to get it hot and mouldable, place it in your mouth and bite into it. The end-result is a ‘partially’ moulded tray that is ready for use. The disadvantage of this type of tray is that it will not fit snugly which results in inconsistent results and leakage of the bleaching gel into your mouth and gums. Leakage of the bleach into the mouth is undesirable for obvious reasons, and smears on/around the gums can result in temporary (and even long terms) bleaching of the gums.

Professional systems see you being fitted out with a custom-fitting tray which is essential to assure proper bleaching and consistent results. Using a custom tray will almost definitely result in less leakage into you mouth and gums. Custom fitting trays can be acquired directly from your dentist or from various online specialists who have a DIY custom tray kit. With this type of system you actually get shipped all the necessary items to make an impression of your teeth so your own custom-fitting stray can be made. You basically make your impression with the items provided, place it in the preaddressed packing envelope and mail it off. They will make your customized bleaching trays in a certified laboratory and send them back to you within 2-7 business days… than all you need to do is apply the gel into the tray and put it in your mouth for the recommended periods.

The most important part of a teeth whitening system is the gel that is used. You can have an expensive custom-fitted tray (mouthpiece), but if you don’t have the right teeth whitening gel, you will spend far too much time with the tray in your mouth and or your results will not be as expected. To understand the differences between whitening gels and why they are considered as the best tooth whitener, it is preferable to understand exactly what they are made of, and what they actually do.

Most gels contain either carbamide peroxide or hydrogen peroxide, and some contain fillers and flavors. Carbamide peroxide actually breaks down into hydrogen peroxide in the mouth. Hydrogen peroxide is the active whitener (it’s the same chemical that will bleach your hair). The difference between most gels is the strength of the peroxide. Most gels these days are around 15% and up, with some of the most popular being around 22%. The strength of the peroxide obviously will play a determining factor in how long you need to leave the tray in your mouth, and tooth sensitivity can be a major part of deciding on what strength to use. But, in saying that, it is not actually the strength of the peroxide that usually causes sensitivity, but rather the length of time that the teeth are exposed to the chemical. That is why some people prefer to go for a higher strength (such as 22%) but use it for a shorter period of time. You can also get higher strengths like 35%, but these are only recommended for short ‘bursts’ of maintenance, perhaps monthly for periods of 15-30mins.

Other types of professional teeth whitening include bonding and porcelain veneers. These both involve actual structural change to your teeth. Bonding involves a composite resin that is moulded onto the teeth to change their color and to reshape them. The resin material can stain and chip over time. Bonding can usually be done in one office visit for $300-$700 per tooth. Porcelain veneers are shell-like facings that can be bonded onto stained teeth. They are used to reshape and/or lengthen teeth as well as to whiten. Veneers require at least two office visits and cost $700 to $1,200 per tooth.

You Need More Than Aerobic Exercise

Getting in shape takes more than aerobic exercise. While aerobics are an important component of overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well-balanced exercise program.

The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle-building workouts fine-tune the body and make it better able to function and burn away fat.

There are two types of muscle-building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle-building workout is to increase muscle mass or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.

When people begin new muscle-building workouts they expect results quickly. This is fine if your body is lean, to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle-building workouts to build muscle in order to see the desired results. Eating a low-fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.

One of the benefits of muscle-building workouts, aside from larger and more toned muscles, is an increase in your body's ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle-building workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building.

It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change. What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.

3 Secrets and Tips For Anti-Aging

Anti-Aging, Staying Young, looking younger, or just feeling younger is a multimillion-dollar industry. There’s a really good reason for it. We have an ever-aging generation. This generation is one of the largest generations on the planet. Naturally, there’s a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace. But don’t get ‘taken’ by the unnecessary products that play on the emotions of those who wish to look young.

The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed.

Secret Tip #1: Feed Your Face

If you feed your face with anti-aging food on a consistent basis, you’ll find it easier to stay young. Another way to say this is to just make sure you’re not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you’ll grow older faster. The body knows what it needs. Just give it to your body.

Secret Tip #2: Pick Something or Go Somewhere

In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn’t have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time.

Secret Tip #3: Don’t Be A Party Pooper

Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That’s the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going to stay young for very long. In fact, if you’re older in age and you’re doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it.

Enjoy life, stay young mentally, emotionally, and physically and you’ll see an anti-aging process that you’ll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.

5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully, none of these common exercise myths, mistakes, and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you, and help you meet your ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your body's way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the base training before getting into the advanced training. The base training develops the body and gets it ready for extensive training. You need to learn to read your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long-lasting damage to muscles, tendons, and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long-lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increasing the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather than what you are good at. This will help you balance things. For example, if your lower body is stronger than your upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

5 Helpful Things to Do to Start Your Personal Fitness Program

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don't know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also, our day-to-day jobs are less physical than they were 100 years ago so we have more sedentary lifestyles. We know there are benefits involved when we exercise and clean up or diet. However, most of us know don't know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need to do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the OK from your doctor, try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to yourself. Deciding that you need to change behavior creates new possibilities. When you say to your self I need to get in shape, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make yourself think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child's activities, and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here's why...

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, More is Better. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You'll have a visual perspective on what you can and can't do with your routine.

Research and Get Information

Most people do not have enough information before they start a workout program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don't overload yourself with information.

If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to work out. Your goal is to have the trainer show you the basics of exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, I will work out for half an hour for 3 days this week. I will eat a little less each meal. Simple is a success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need to be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning, and executing. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far-fetched or complicated as you think.

Baddha Konasana A Great Asana For Hip And Groin

Baddha Konasana (Bound Angle Pose) is also known as the Cobbler’s Pose because of the similarity to the cobblers sitting position. It is an excellent asana that helps your groin and hip position. It is a forward bending asana that starts off from Staff Pose or Dandasana. You have to bend your knees by bringing the soles of the feet together. This forward bending asana is very different from the other forward bending asanas. The focus area in this asana is to open the hip and help the pelvic area. This help to the pelvic area stimulates the reproductive organs which are of great help to women as well as men. The performance of this asana also helps in alleviating menstrual pain problems. It is very useful to have comfortable childbirth if practiced regularly during the period of pregnancy. Also clears menopause-related problems.

Baddha Konasana stimulates the abdominal organs as well as the ovaries, prostate gland, bladder, and kidneys. It energizes your heart which improves blood circulation and provides needed help to your body. This asana stretches the inner thigh, groin, and knees which gives your body an agile and toned look. If you have problems like depression or anxiety this asana can help you overcome that problem. People with sciatica problems can also be treated by performing this asana regularly. It is a great asana because of its tremendous benefits for our aching and paining bodies. Known to be a therapeutic treatment for flat feet and similar other problems to be dealt with by this asana. The practice of Baddha Konasana prevents the attack of many other diseases.

The forward bending asana helps in opening the back of the Anahata chakra. It can be greatly used for back pain problems. This asana should either be done in the beginning to open up the hips or at the end to relax your body. You should avoid doing this asana if you have a groin or knee injury. It is very important to perform this asana while sitting on a blanket as it gives support to your thighs. This asana is very important if it is done properly and enough time is given to every step. This is a very hard pose to manage on your own; maybe you should take help from your yoga teacher or a partner. You can make this pose much deeper by adding variations to it. This can be done by stretching their arms out in the front with the palms on the floor and forehead placed on the ground by extending the spine.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

10 Common Symptoms And Signs Of High Blood Pressure

High Blood pressure is the measure of force against arteries. Do you have high blood pressure? Do you know are common symptoms and signs of high blood pressure? This article will give you comprehensive information about common signs and symptoms of high blood pressure.

Usually, people ignore high blood pressure. Even those who take medicine, only take antihypertensive medication for short time. Studies have proved that 90% of high blood pressure patients show non-compliance with their medication. If you will not control your blood pressure it may lead to serious problems with your Heart, Kidneys, Brain, and Eyes. If you want to save these vital organs, then you will have to control your blood pressure within limits.

Normal blood pressure is 120/80. If this reading goes above 140/90, then you consider yourself a hypertensive patient. Between 120 and 140 is a pre-hypertensive stage. which can be controlled even by natural measures like exercise, low salt intake, stopping smoking, lower cholesterol, eating vegetables, etc.

How will you come to know that you have high blood pressure?

High blood pressure typically has no symptoms at all, that is why we can call it a Silent killer. Although there are many coincidental symptoms that are widely believed to be associated with high blood pressure. These include headaches, nosebleeds, dizziness, a flushed face, and fatigue. Although people with high blood pressure may have many of these symptoms, they occur just as frequently in those with normal blood pressure. Why do these symptoms occur, If a person has high blood pressure that is severe or longstanding and left untreated, symptoms such as headache, fatigue, nausea, vomiting, shortness of breath, restlessness, and blurred vision can occur as a result of damage to the brain, eyes, heart, and kidneys. In rare cases, high blood pressure may cause brain swelling, which can lead to drowsiness and coma.

Briefly, Hypertension has the following 10 common symptoms.
headache
Nosebleed (Epistaxis)
Breathlessness
tinnitus(Ringing in Ears)
sleepiness, Insomnia
confusion
Fatigue
profuse sweating
vomiting
low libido or lack of sexual desire
Blurred vision

If you do have no above symptoms, it does not mean that you have no high blood pressure. Remember most common symptom of high Blood pressure is that ” It Has No Symptom”. The best way to keep you healthy is to have your blood pressure checked at regular intervals.
Wish you all good health.

Heart attacks come in all sizes, from minor to major, and the symptoms of a pending heart attack can be deceiving in many cases. Some symptoms of a pending heart attack may have been showing up for quite a while and were ignored as something else.

Pending heart attack symptoms mask themselves as indigestion, being overworked and tired all the time, and taking naps several times a day.

During a real heart attack, you may feel feverish, have a nauseous sick feeling, shortness of breath, labored breathing, sweating, tingling in your arms, chest pain, and heaviness in the chest area like someone is pushing on your chest, and various other indications.

Your life may depend on you making the right decision within minutes, is what you are feeling a heart attack… a quick response time in calling for help… 911… could be the determining factor that saves your life. It's better to be wrong than to be right and not get help on the way ASAP!

One of the major causes of a heart attack is the restriction of blood flow to the heart muscle, which causes any number of symptoms. But the bottom line is, how severe is your heart attack. That will in many ways determine what symptoms you experience. The more severe the blockage, the more severe the heart attack symptoms in most cases. The blockage may occur due to a blood clot, or material buildup inside the artery walls that breaks loose.

Many hospitals are not fully equipped to deal with heart attack victims and will transfer the patient by air to a hospital or medical center with a heart attack specialist who can determine how bad it was, and one who has the skill to repair the damage caused by the heart attack.

The quicker the blood flow to the heart muscle is restored, the better your chance for a complete recovery from your heart attack.

Atherosclerosis Symptoms, Causes, prevention, and Treatment

By atherosclerosis, the inside of the arteries is thickened, hardened, and stiffened, causing the space for blood flow to be narrowed or closed. This will decrease the oxygen supply to local or distant tissues.

The primary symptom of this is pain, poor organ function, and bad general condition. The further consequences are tissue damage, sometimes acute damage because of the stop of blood flow caused by a sudden blood clot formed in the narrowed areas.

THE MECHANISMS AND CAUSES OF ATHEROSCLEROSIS

The inner walls of the arteries consist of an innermost layer of endothelial cells (surface cells) and under these a layer of smooth muscle cells. The changes by atherosclerosis take place under the endothelial cells and in this muscle layer. The changes consist of: A certain degree of cell proliferation or tumor, gathering of cholesterol and fat. Deposition of calcium salts. Deposition of blood elements like fibrin.

The deposits are called atherosclerotic plaque or atheroma. Atherosclerosis is one of several types of artery thickening and hardening. A common name for the thickening and hardening of arteries is “arteriosclerosis”. Often atherosclerosis is also just called arteriosclerosis.

The development of atherosclerosis probably begins with damage to the endothelium. This damage causes cholesterol and fat to penetrate into the vessel walls and deposit there. This also induces cells to proliferate. Later also calcium salts are deposited.

Factors that cause endothelial damage and thus atherosclerosis are:

A high content of cholesterol in the blood.
A high content of blood fat and especially saturated fat.
Inflammation in the blood vessels. A sign of such inflammation is the presence of a substance called c-reactive protein.
A high amount of oxidation agents in the blood.
High blood pressure.
A high content of low-density lipoprotein (LDL) in the blood serum, and low content of high-density lipoprotein (HDL) in the blood. Lipoprotein is a combination of a protein molecule and fat or cholesterol. Lipoproteins carry cholesterol or fat from place to place.
Diabetes.
High age.
Smoking.
Men have a somewhat higher chance of getting this condition than women.
A high content of the amino acid homocysteine in the blood serum.

Many of these factors are ultimately caused by a bad diet and lack of daily exercise.

THE SYMPTOMS AND CONSEQUENCES OF ATHEROSCLEROSIS

Since atherosclerosis can affect all body parts, the symptoms will vary. However, general symptoms from the affected body parts are:

Decreased performance, easy to tire out.
Pain by physical activity is so-called anoxic pain.
By severe impairment of blood flow, tissue damage or sores can occur.

When the heart is affected, the symptoms will be:

General bad condition.
Anoxic pain from the heart and surroundings by physical activity is called angina pectoris.
A feeling of not getting enough air, or breathing problems.

Atherosclerosis can cause blood clots that close the blood flow. There are several ways this can occur:

The atherosclerotic plaque can rupture, making a sore in the inner wall of the vessel. At such sore blood can coagulate, making a blood clot.
The atherosclerotic plaque itself can grow to close a blood vessel.
Blood coagulated in an affected area can tear loose, float with the bloodstream to another place and prop a blood vessel at the new place.
A portion of the plaque itself can tear itself loose and clog another blood vessel.

When the heart is stricken by a blood clot, heart tissue is suddenly destroyed, a condition called heart infarction, causing sudden heart failure or death.

When a blood clot strikes the brain, brain tissue is destroyed or impaired, causing paralysis, decreased consciousness, coma, or other sudden functional impairments.

THE PREVENTION AND TREATMENT OF ATHEROSCLEROSIS

Atherosclerosis can be prevented and to some extent be cured by these measures, of which most are lifestyle adjustments:

Eating just a little or moderate amount of fat.
Eating just a moderate amount of sugar.
The fat is eaten should be a blending of different types of unsaturated fat from sources like Olive oil, rape oil, sunflower oil, soy oil, walnut oil, and fish. Then you will get enough mono-unsaturated fat, omega-3-unsaturated fat, and omega-6-poly-unsaturated fat, but not too much of any of them.
Eat a lot of fish and just a little red meat.
Eating a good amount of fruit and vegetables each day.
Supply of enough vitamins, minerals, and anti-oxidants.
Only consume a moderate amount of salt.
Stop smoking.
Getting high blood pressure treated if lifestyle measures do not bring blood pressure down.
Daily exercise is fitted for one’s own condition.
Eliminate stress in daily life and at the job.
Stressing down and getting enough rest.

By high cholesterol levels that do not react properly to lifestyle measures, cholesterol-lowering medication can be used, such as HMG-CoA reductase inhibitors.

By the serious local narrowing of an artery, surgery to clean out or widen the artery is sometimes performed. Sometimes the artery is replaced by a graft taken from another body part or by an artificial vessel. When this is done in the heart, it is denoted as bypass surgery.

Alternative treatment to clean out the arteries is an option. There is for example a treatment consisting of using the substance EDTA to carry constituents of plaque away from the arteries. The molecules of this substance have the ability to grip around other molecules, for example, cholesterol molecules, and carry them away. There is however a controversy about the effectiveness of this treatment, called chelating therapy.

Benefits of measuring your own blood pressure

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The only way of constantly keeping track of your blood pressure is with the help of a blood pressure monitor. But be careful if you are going to acquire one because there are many types and models of blood pressure monitors available so you have to find the ones that suit you best.

When suffering from high blood pressure it is very important to monitor how the values of your blood pressure change during the day. This way you will have an active role in taking care of your own health and it will be very easy to determine what kind of treatment you need.

The price of a digital blood pressure monitor is not too elevated and they are quite easy to use too. When you’ve just bought one the best thing to do is to pay a visit to your doctor and he should be able to instruct you on how to use the blood pressure monitor. It is important to do this because otherwise you may perform inaccurate measurements and this should be avoided.

You must also take into account the fact the values of the blood pressure vary for everyone, so do not be frightened if a few of your readings are a bit over the line, this is normal for everybody. You should only worry if these high values keep repeating, and in this case, you should contact your doctor as soon as possible.
Also, the values of the readings that you make with the blood pressure monitors may be lower than usual a few times, which is also normal.
If you want the readings to be as accurate as possible try to sit down, rested, on a hard surface when performing the measurements.

Finally do not forget that the purpose of measuring your blood pressure at home is to reduce it!

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are terms often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity, on the other hand, refers explicitly to excess body fat e.g. a professional heavyweight bodybuilder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate, and probably a good health scare is in order.

Reason #1 to lose weight

Diabetes:- It is well known that 80 -90% of type-two diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating the wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy-dense foods that quickly increase the level of blood glucose in your body after being eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that's how you end up being fat and diabetic.

Reason #2 to lose weight

Stroke:- Obesity is associated with arteriosclerosis, the build-up of fatty deposits in the arteries throughout your body. This makes them narrow slowing blood flow and among other things increases the risk of blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks the blood supply to an area of the brain resulting in a stroke. Losing weight reduces this risk.

Reason #3 to lose weight

Cancer:- The World Health Organization (WHO) estimates between 25% – 33% of cancer worldwide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estrogens, a hormone. Both insulin and estrogens accelerate cell division.

[Probably to create adipose tissue; new fat cells to store fat, in addition to the regular cell division]

As research has indicated, the faster cells duplicate the more they increase the chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases the chances of developing cancer.
Types of cancers you will be at high risk to get include:-

Breast cancer- affecting the breast possibly in both men and women.

Colorectal cancer- affecting the colon and rectum.

Prostate cancer- affecting the prostate gland in men.

Endometrial cancer- affecting the uterus.

Esophageal cancer- affecting the esophagus.

Renal cell cancer, cancer of the kidney, etc.

Reason #4 to lose weight

Respiratory problems:- Obesity causes the lungs to become smaller in size and the chest wall to become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition whereby an individual stops breathing for some time while asleep. The soft tissue in the throat collapses around the airway probably due to weight, blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is an accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason #5 to lose weight

Urinary Incontinence:- This is the involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to a body fat deposit may cause the valve of the urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder, trying to push urine out. This results in leakage of urine when coughing, sneezing, or laughing. This is because of a slight relaxation of the bladder valve that normally will not result in leakage. It can even result in bedwetting at night. This particular problem can be a very effective motivator to lose weight.

Reason #6 to lose weight

Varicose veins:- Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the workload on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of the skin, and skin ulcers.

Reason #7 to lose weight

High Blood Pressure:- The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason #8 to lose weight

Other Diseases:- Other diseases which MAY occur as a result of being overweight include;

Gout
Coronary heart disease
Lower back pains
Osteoarthritis
Rheumatoid Arthritis
Gall stones
Pregnancy disorders such as
Neural tube defect,
Prenatal mortality,
Maternal hypertension,
Gestational diabetes etc.
Impaired immune response
Liver disease
Pancreatitis
Bad body smell
Depression

Research shows that even modest weight loss of even 10 pounds for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor. And all because of one thing; they lack proper information on effective weight loss. Effective weight loss is permanent, and permanent weight loss depends fundamentally on four factors. These four are what we at Health-eMark call the Top 4 Reasons for Weight Loss Failure.

Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can't stand the thought of going hungry and the frustrations that it brings.
For a lot of people, it’s just better to be overweight than to suffer hunger pangs.

Well, who can blame them?

If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn't necessary.

Our body is a marvelous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self-protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is a body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair, and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore its balance. These signals should not be ignored!

Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor's bodies worked. The general design of the human body hasn't changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.

Starving yourself just doesn't work. It goes against nature to think that you can starve yourself and lose weight. Of course, you can get the exception when people just don't take in anywhere near enough food to sustain themselves but we all the effects of this kind of dieting!

So, we know that starvation diets don't work and you don't want to spend 2 hours a day in the gym. How do we lose weight then? Well, the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating – which is the very thing that usually happens when you break a starvation diet.

One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch, and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner, and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right.

Don't wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, think that you don't have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.

Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed up and can't take the starvation anymore.

Did you also realize that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but also slows down the amount of fat it burns. The body's natural survival instinct is triggered, you put on the extra weight and burn fewer calories and fat. As the body burns fat to convert it into energy you will find that you become lethargic and tired. Starving yourself just doesn't work!

In addition to eating smaller more frequent meals, you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace stuffing food into you before you have time to recognize the full signal your body is sending your brain. When you eat at a slower pace you start to recognize these signals from your body and train yourself to identify them at an earlier stage.

Take an extra 15 minutes extra a day. To some of you, this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5-minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30, or even an hour's exercise every day if you split it up like this. And remember don't starve yourself, it just doesn't work!

Losing weight is all about what you gain

Many people have thought about losing weight over the years, but often seem to fall short of an actual attempt to do it. The reason why so many people think about it so much is that deep down, they know that having that extra poundage is not at all good for them. The problem is, that just knowing that being overweight is bad is not enough to really push many people to do something about it. Much like wanting to quit smoking, knowing it is bad for you don't induce people to quit doing it. However, if you were to find some really good reasons to quit smoking like your doctor told you if you don't quit, you will lose a lung next year, that might make you act and just do it.

Well, losing weight is just like quitting smoking, the more good reasons you have to do it, the more likely you are to act on it and make it happen. If you have something driving your motivation aside from just knowing it is bad for you, you are also more likely to maintain your weight loss goal once you reach it.

First and foremost, losing weight means getting healthier. When you lose those extra pounds you significantly reduce the risk of heart disease, stroke, cancer, high blood pressure, diabetes, and joint stress, all conditions associated with being overweight. When you reduce these risks, it means you can have a much better chance of being around to see your children grow up and being around to enjoy your grandchildren. That alone is reason enough to get that weight down.

Another reason you might want to consider losing weight is that you will feel better. As you begin to lose some of those extra pounds, you will start to notice your energy levels increasing. Being overweight by 20 pounds is like putting a 20-pound sack of potatoes on your shoulders all day. Extra body fat is nothing more than an extra burden to carry around with you every day, so the extra weight drains your energy. For this reason, overweight people tend to be less active and this promotes more fat to collect upon them. As this continues, they become even less active and so this becomes a vicious cycle leading to obesity.

As a nice little side benefit, losing weight will make you look better, and who doesn't want to look better? Each and every one of us has a vision of what we want to look like. Most people are not completely satisfied with the way they look. They will always find something they don't like about themselves and wish they could change and for people who are overweight; this can be a great motivator to lose weight. A recent study done concluded that as early as age 5, girls who had higher body weights had lower self-esteem than girls with normal body weights.

When a person loses weight, what are almost always the responses of other people who know that person? You hear things like; you look good; you've lost weight haven't you? And think about how you would feel when you've lost enough weight to be able to fit into that dress or that pair of pants you wore back in high school. Now keep in mind, that looking better is a great reason to lose weight but it should not be the only one.

When you have at least a few goods, valid reasons to want to lose weight, it will be a lot easier to motivate yourself to get started and stay with it. Your health, well-being, and self-esteem are excellent reasons to get rid of those extra pounds and keep them off for good.