Weight Fitness

A Weight Loss Fitness Program That’s Right for You

June 29th, 2010 at 11:12am Under Health+ Weight Loss

A good weight loss fitness program never promises pie in the sky results. Programs that say you’ll lose thirty pounds in two weeks and their like never have results that last very long and may actually prove to be dangerous.

To achieve our goals, we need to see weight loss in a new light. Get ready for lasting results!

Fad diets and quick results are only a short term fix, most people gain all the weight back and then some. True approaches to weight loss are never quick and take some time.

We need to keep in mind that we didn’t gain all that extra weight over night, getting rid of it once and for all will be the same way – over time.

I don’t know about you, but I would prefer a weight loss fitness program where I can see lasting results as opposed to the yo-yo effect any day. Even if it does take a bit of time to achieve.

The key here is simple. MINI GOALS that are ACHIEVABLE. Go back and read that line again.

You should set a goal to loose 1-2 pounds a week.

Now I can hear you groaning, saying “That’s too slow! I need to loose this weight now. You don’t understand!!!”

Well, I do. You see, there was a time when I got lazy and stopped my involvement in martial arts and started eating  ice cream and other junk like it was going out of style.

I got FAT.

I wasn’t myself any more and was depressed and unhappy.

I got back into martial arts and added this weight loss fitness program:

regular daily workouts and a sensible diet:

Drink as much water as possible, cut out as much salt, sugar, fats, and processed carbs from my diet  six as I could days a week with Sundays being my days off.

On Sunday, I didn’t have to work out at all and could eat anything I wanted, as much as I wanted.  My days off were and are important because I would look at a piece of cake or pass up a McDonald’s and say to myself “I’ll have it on my day off.” When that day came, I found that I didn’t want to eat everything  that I had put off having.

This is what worked for me. It was easy and doable. If you are tired with the yo-yo effect, give the Strip That Fat weight loss fitness program above a try. You just might find that it’s right for you too.

By Paul 2 comments

5 Physical Fitness Tips

June 26th, 2010 at 10:57am Under fitness

Physical fitness is so important; regardless of whether you are trying to lose weight or if you just want to maintain good health, keeping fit will lower your chance of developing serious diseases and will keep your mind in a positive place.

So what are the health benefits of being fit?

Some of the benifits of physical fitness include:

- weight loss and maintenance: you can’t help but lose weight and keep it off if you exercise regularly
- lowers blood pressure
- decreases risk of diabetes
- reduces cholesterol level
- encourages regular bowel movements
- strengthens muscles
- reduces headache occurrences
- gives you more energy
- increases your confidence
- increases your libido
- helps you to sleep better
- reduces depression and stress

The above are just some of the benefits of regular physical fitness, but there are many more. No wonder doctors and medical specialists are constantly telling us to exercise daily!

Here are five physical fitness tips that will help you get motivated and get moving so you can reap the above benefits and more:

1. Go Early
Exercise in the early morning is a great way to start the day. You won’t have time to talk yourself out of it, and your body will start pumping blood that will wake you up and energize you for the day ahead. If it means getting up an hour earlier, do it – it is well worth it!

2. Eat Well
The better you eat, the more energy you will have for exercise. Don’t get weighed down with low quality food as you simple won’t have the energy to work out.

3. Mix It Up
Running around the block everyday can become dull, so mix up your routines with various workouts like gym work, swimming, cycling and even hiking and mountain climbing and other such fun outdoor activities.

4. Weight Training
Lifting moderate weights once or twice per week will make you stronger and will improve your muscle tone. It will also help strengthen your bones and is great for warding of conditions like arthritis.

5. Grab a Partner
Having someone to train with motivates you and keeps your spirits up.

These 5 fast physical fitness tips will help you to change your lifestyle and improve your health through the wonders of physical fitness and exercise.

By Paul

Fitness Gear: Weight Training Equipment

June 23rd, 2010 at 09:32am Under Weights and Fitness

Weight training is a form of fitness that should not just be considered the domain of bodybuilders. Absolutely everyone can benefit from lifting weights and doing resistance training.

If you are a woman and have been afraid to do weights training as you fear bulking up like a man, don’t worry. Women are unable to build muscle like men do and whilst you will find your muscles becoming toned, you will never become ‘manly’ looking without some serious supplementation.

When you are looking at fitness gear and weight training equipment you’ll notice how affordable it is to set up a small home gym area

Some of the items you might consider buying for the home include:

- Dumbbells
- Barbells
- Bench
- Weights machines

Barbells and Dumbbells are highly versatile pieces of equipment. They are also the most affordable strength training items you will buy as compared with weight machines they are very low priced.

You can then buy extra weights for them as you become stronger and feel comfortable lifting more.

Weights machines can range from the cheap up to the very expensive gym-quality models. You will notice a vast difference in the look, feel and movement of the more expensive systems, but usually mid-range option is suitable for home use.

You will find weights machines that focus on particular muscles, or machines that provide an all over body workout. The multi machines can cost anywhere from $1000 right up to $5000 and beyond.

If you just want to tone up without spending a fortune then the best fitness gear for weight training to buy is simply a set of dumbbells with adjustable weights. Your can work your arms and legs with this simple equipment thorough a variety of exercises and workout routines.

The Bowflex SelectTech Dumbbells are a good quality set that are durable. They are not the cheapest dumbbells available but they are well worth paying a little extra for. The Bowflex Dumbbells lets you adjust weights in 2.5 lb increments so it is very easy to gradually increase your strength.

Fitness gear and weight training equipment can transform your body without sending you broke.

By Paul

Fitness Centers : Access to Thousands of Dollars of Equipment

June 20th, 2010 at 07:56am Under Weights and Fitness

Do you want to work out regularly but can’t afford to spend thousands of dollars on home gym equipment? Or do you simply prefer working out with and around people who have the same goals and enthusiasm as you do?
If you fit into either of the above scenarios then fitness centers are for you.

Every major city and town is now equipped with at least one fitness center, but most will have dozens of options. Most major cities will even have multiple venues of the same fitness chain so that there is always somewhere close to home for you to attend to complete your exercise and fitness regime.

A fitness center is also known as a gym or a health club. Whilst there can be some differences, most if not all will contain rooms with cardio training equipment and weight equipment. Some will have a pool and spa and others will have sporting facilities like tennis and basketball courts. Many clubs also now offer classes such as aerobics, water aerobics, Pilates, yoga and much more.

Gold’s Gym is by far the most well known gym in the USA, being the old training ground of champions like Arnold Schwarzenegger. Gold’s is now spread all over the United States and provides many facilities for fitness buffs.

A new trend is the women only gym such as Curves which provides a relaxing, motivating environment for women to exercise. There are also several other chains of women only gyms which are highly popular.

Fitness centers like the ones mentioned above hold so many benefits. They are cheaper than buying home gym equipment, they allow you to socialize, you can join in classes and learn something new, you benefit by being able to talk to experts, you can take up personal training or have a personal fitness plan made for you and above all, you can use the huge range of equipment and facilities for just a small monthly fee.

It really is little wonder that fitness centers are seeing their biggest attendance numbers ever and it just continues to grow as more and more people become enthusiastic about exercising in a supportive environment.

By Paul

Perfect Pushup – Original

June 17th, 2010 at 06:10am Under fitness

Developed by a U.S. Navy SEAL, the Perfect Pushup uses the principals of biomechanics and engineering to help you comfortably do effective pushups, without undue strain on your wrists and elbows. It also helps stabilize and strengthen the shoulder joint. The unique rotating handles allow your arms to rotate naturally when you do pushups, which helps speed up results by engaging more muscles in the arms, chest, shoulders, and back. As seen on TV. Includes:

(more…)

By Paul 10 comments

How a Personal Fitness Trainer Can Help You

June 14th, 2010 at 05:23am Under fitness

Do you struggle to motivate yourself to exercise?
Or have you hit a plateau and are not sure what to do next to reach your fitness goals?

A personal fitness trainer is able to devise a customized plan for your fitness that suits your body type, fitness level, weight and goals.
Whilst visiting a gym class is useful, there really is no greater benefit to having your very own professional trainer who is an expert in health and fitness to work out a personalized plan just for you.

You always hear about famous people having fitness trainers; could this be the reason that so many of them look great? After all, how much does the average person really know about fitness? We know that doing exercise helps, but perhaps there are better ways to reach the goals we want. A fitness trainer can help you with this and more including diet tips.

The first thing a personal trainer will do is evaluate your current fitness level, your health, your diet and he or she will ask what your ultimate goal is. If you are focusing on weight loss he can make a plan that results in fast weight loss. But if you want to tone up and become more muscly, a custom exercise and health plan will be formulated for you to result in muscle growth.

Personal trainers charge varying amounts for their services. The most well known trainers may charge several hundreds dollars for a session, but lesser known but highly professional fitness trainers will be more affordable and no less effective. You will find a plethora of trainer advertisements in your newspaper, online and at your local gym.

The best thing about fitness training with a coach is tracking of your progress. He will be able to keep a record of everything you do and the results that occur over time. He can then refine the plan if need be, or teach you new routines that will improve your fitness.

A fitness trainer is highly beneficial for anyone regardless of what shape you are in now or what your ultimate health goals are.

By Paul

Yoga For Beginners (2006)

June 11th, 2010 at 05:00am Under fitness

Amazon.com
Yoga instructor Barbara Benagh has practiced and taught yoga for nearly 35 years. She discovered yoga while living in England and began teaching there. She moved to Boston and opened The Yoga Studio on Beacon Hill in 1980. In addition to her local classes Barbara teaches yoga seminars throughout the US and internationally. She is a regular contributor of articles to Yoga Journal magazine. She has several audio CDs of live classes available as well as DVDs, the latest b (more…)

By Paul 10 comments

Sugar Free Chocolate – A Worthy Replacement?

June 8th, 2010 at 04:02am Under Health

Whether you are diabetic and have to closely monitor your sugar intake, or if you simply want to eat less sugar as a health and weight loss benefit, trying sugar free chocolate is a step in the right direction.

Regular chocolate can contain a surprisingly high amount of sugar, but this varies drastically depending upon brand and type of chocolate (dark, white, milk). Sugar is a type of carbohydrate and whilst your body needs carbohydrates, too much can cause harm to your health and weight gain. Taking small steps to cut down on the amount of sugar you eat is a step in the right direction.

The sugar replacement in chocolate is usually compounds like mannitol, xylitol and sorbitol.

Chocolate is just one of thousands of processed foods that contain large amounts of sugar. Every source of sugar that you cut out of your diet will make a difference to your health. So why not start with chocolate?

Hershey’s now make their own Sugar Free Chocolate after consumer demand led them to research alternatives. Nearly 21 million people in the USA have diabetes so these people can now enjoy great tasting chocolate without the sugar.

Hershey’s chocolates which don’t contain sugar also contain around 20% less calories than regular chocolate – so if your goal is weight loss you are going to benefit.

You can buy sugar free chocolate online or at your local health store. Many major supermarket chains are now also stocking chocolate for diabetics as demand increases. You will notice around Easter time that sugar free chocolate eggs will become available: so you do not have to miss out on the fun and tastes of Easter simply because you can not, or don’t want to, ply your body with sugar filled chocolate.

You can find not only regular chocolate, but also sugar free dark chocolate, caramel chocolates, peanut buttercups, peppermint patties and candy.

Sugar free chocolate tastes very much like conventional chocolate. As with all chocolate, choosing the better brands will result in a nicer tasting chocolate, so make sure you try various products before forming your opinion of sugar free chocolate!

For the best in Diabetic nutrition, try Optimum Diabetics. It was made to replace the nutrients you may be missing. And now you can get it FREE.

By Paul

Fitness Equipment : What Should You Buy?

June 5th, 2010 at 03:11am Under Fitness Equipment

A good piece of fitness equipment can transform your body in a matter of just a few months.
But what equipment should you buy for the home that is neither too large nor expensive, but provides you with the workouts you need to tone your body and hone your fitness? Well, as you know there are literally hundreds of options for home gym equipment so I am going to talk about some specific pieces of equipment in this article and tell you what they do. Your goals and budget will determine whether one or more of them are suitable for you.

Rowing Machines
These are machines that people don’t often consider first for their home gym but they are worth putting on your list. Rowing a boat is one of the best upper body exercises around and copying this in your home without getting wet means that your arms, shoulders and back will benefit. Lower body strength is also utilized with your legs required to push back when rowing.

Treadmills
The most popular home gym item is the treadmill. These days they are all electronic and provide many features such as uphill climbing which significantly increase the effectiveness of your workout and results you’ll get. The great thing about treadmills compared to outdoor running is that there is usually some cushioning when you land so you are not risking knee, ankle and shin injuries.

Exercise Bikes
For cardio work, cycling works wonders. The exercise bikes are generally more comfortable than a regular bike and let you exercise inside when the weather isn’t right.

Elliptical Trainers
If you have knee problems then you’ll enjoy an elliptical trainer and although they may seem awkward at first, you feel like you’re walking on air when you get the hang of it.

Dumbbells
Whilst not strictly considered ‘fitness equipment’, dumbbells are so versatile that they provide a surprising amount of possible exercises. You can work your arms, back, mid section, legs and more using dumbbells with varying weights. They are also the cheapest home gym equipment.

It is worth paying more for quality fitness equipment rather than choosing the cheapest ones. Cheap equipment may work well for a while, but over time it wears out significantly faster than good brand models. In addition, quality equipment will provide smoother action and a general sturdier feel.

By Paul

Fitness: Sports That Are Fun and Healthy

June 5th, 2010 at 03:11am Under fitness

Do you dread the thought of exercising?

For many people visiting the gym is more a chore than a pleasure. It might feel like something you HAVE to do rather than something you WANT to do. If you have that outlook then eventually you may just give up on going to the gym altogether.

Then there are the people who think that you can only become fit by running 5 miles everyday. Not everybody likes to run (I can’t blame you!) and running can also cause you serious injuries.

There are many fitness alternatives and the best ones are those that involve high fitness sports. There are so many sports that are great for a workout and for improving your health and fitness, but you don’t even need to be good at them to benefit.

So what are the very best fitness sports? I’ve compiled a short list of the sports that I believe provide exceptional fitness benefits and I’ve explained why each one is so good.

Swimming
Swimming does amazing things for your upper body. It strengthens your arms, back and shoulders and is a low impact exercise so is great for those with muscle or joint problems.

Tennis
Tennis is an all over body workout. Your arms are busy swinging the racquet whilst your legs are moving non stop. It is no wonder that tennis players are some of the fittest people on the planet.

Ice Skating
Ice skating is not only fun, but it teaches you balance and promotes leg and ankle strength.

Squash
Squash requires quick reflexes and constant movement so is a great cardiovascular activity.

Cycling
Riding a bike will have your legs hurting in minutes when you aren’t used to it, so gradually ease into it. Try riding uphill for extra b

enefits.

Kayaking/Canoeing
Th

ere may be no better upper body exercise than rowing a boat,

which explains the muscles on Olympic kayakers.

Surfing/Bodyboarding
The balance required for these beach sports is astounding, and it’s a great mental exercise too. It also requires all over body

strength to stay standing and to paddle on to a wave.

These are just a small selection of the sports that will significantly improve your fitness whilst allowing you to have fun at the same time!

By Paul

Exercise Fitness Basics

June 2nd, 2010 at 02:29am Under fitness

We all know that exercise and fitness is vital for good health, but how much do you know about the basics?
The more you know the better you can become at using exercise and fitness to improve your health, resistance to disease and even lengthen your life expectancy.

There are several parts to physical fitness. These include:

- Cardiovascular fitness
- Muscular strength
- Muscular endurance
- Flexibility

These 4 fitness basics should all be concentrated on as part of your overall health plan. Let’s look at them in some more detail.

Cardiovascular Fitness
This sort of fitness is all about the ability for your body to deliver oxygen to your muscles, plus the quality of your heart and lung functions.

Muscular Strength
Muscle strength is about how much force your muscle can exert in short bursts. This is achieved through weight lifting.

Muscular Endurance
How well your muscles and entire body can sustain continual force is a measure of muscular endurance.

Flexibility
Moving your joints and muscles through their full motion range measures your flexibility. One of the most common flexibility tests is the simple ‘touch your toes’ examination.

Fat vs. Muscle
Refining your muscle to fat ratio is the goal of a fitness plan. Lean muscle mass is built through continual exercise and strength training and whilst you require some fat mass it should not be overwhelming factor. Certain types of exercise will assist you to decrease body fat, whilst others will help you to build muscle mass.

Warming Up
Your workout schedule should always consist of warm up exercises for at least 5 minutes. There are various ways to warm up including walking, slow jogging, stretching, arm rotations and other low intensity movements that stimulate muscle use without straining.

You should aim to do exercises from each of the 4 groups above on a weekly basis. Flexibility can be achieved through yoga exercises or even during warm ups. Muscular endurance can consist of sit-ups and pull-ups. Muscle strength exercises concern weight lifting and your cardiovascular fitness will be made up of running, aerobics and other continuous exercises.

These exercise fitness work out basics apply to every single person, whether you are someone wanting to lose weight or a person who plays professional sports.

By Paul