The Golden Rule to Losing Weight – Don’t Just Diet, Exercise.

These days, more and more people are trying to lose weight. In the media we’re bombarded with images of the perfect body, and in the news we’re constantly told of the health implications of being overweight… so it’s no surprise that the fitness bug has really caught on.

There’s a massive range of diets to choose from, all of which make great claims about how much weight you’ll lose. To get the most out of any diet, however, it should be accompanied by a suitable exercise program – you’ll need to choose an aerobic (cardiovascular) exercise, which means anything that will raise your heart rate and oxygen intake over a sustained period of time, and perform this exercise for at least twenty minutes three times a week. One of the easiest aerobic exercises that almost anyone can do, is jogging.

For many people though the idea of jogging out on the street can be off putting – whether this is because of the pollution and congestion of our towns and cities, or simply because you feel self-conscious of exercising out in public. For these people, buying a treadmill for use at home is a great idea, and not necessarily an expensive one – most high street retailers will have a selection of cheap treadmills for sale.

Running on a treadmill will give you a great workout – and not just your legs. The action you perform as you run means that you’ll be working out your stomach area along with your arms and chest too, as well as getting that all important aerobic exercise. For some people though, pounding into the treadmill stride after stride can take it’s toll on their joints – anyone who’s prone to sore ankles or knees would be better avoiding this kind of exercise. For them, crosstrainers are perfect replacement machines. You still get a full all-over workout, but a much more controlled motion prevents any jarring of the joints, and stops any pain developing.

So follow the simple golden rules – a calorie controlled diet, combined with moderate levels of exercise – and in no time at all, you’ll be feeling good and looking great all at your ideal weight.

NIH Tips to Help You Get More Exercise

You know you need exercise. Regular physical activity helps you control your weight, lower your risks of chronic diseases like high blood pressure and type II diabetes, and can even make you feel happier and more energetic. If you are like me, though, you don’t always get the amount of physical activity you need. The National Institutes of Health (NIH) recommends the average adult should get two and a half hours of moderate physical activity per week.

Who is the NIH?

The National Institutes of Health is a branch of the US Department of Health and Human Services. Their primary mission is sponsoring research to help people live longer, healthier lives. Research can’t make a difference if people don’t know about it, so getting information and recommendations out to the public is an essential part of their mission.

Tips to Help You Get More Exercise

The NIH has published a booklet, Tips to Help You Get Active, to help people overcome various obstacles that stand in their way. You don’t need to read the whole thing, though, because many of the suggestions are the same, regardless of the problem. I’ll summarize the most important ones for you.

Start Slowly

This is the most important tip if you are out-of-shape, even if you starting an exercise they you used to do with your eyes closed.  The slower you start the less your chances of injury. Don’t be that guy or gal who enthusiastically starts a vigorous exercise program, works hard for a day, and then gives up for feeling so horrible the next day.

See a Medical Professional

If you have any medical conditions, this is the most important tip. Light physical exercise like walking is not usually a problem, but you should definitely follow your doctor’s advice for length, type, and intensity of workouts, even if you are healthy but are a man over 40 or a woman over 50.

Find Something You Enjoy

While different activities do have some different benefits, being physically active what is most important. Light exercise you do every day because you are having fun will pay off much more than vigorous exercise you only manage to struggle through a couple times a month.

Take a Class or Join a Fitness Center

Having a fixed time or place to do your workouts can help motivate you, especially when you know you’ve already paid the membership or class cost. Fitness centers can also provide environments that are more comfortable for your workout during hot summers or cold winters. You may also feel safer exercising in a group.

Use a Physical Trainer

Not only will using a physical trainer help motivate you to exercise, they will help make sure you don’t injure yourself by showing you the proper ways to warm up or use equipment. Also, if you already have an injury, they will customize your workout around your injury.

LowFatDietPlan.org is a site dedicated to providing readers with the most up-to-date diet and fitness research so they can include only the most effective strategies in thier diet plans.

Would You Call Yourself Nutritious? 4 Easy Steps to Correct Nutrition

Considering all of the marketing and food industry giants that have dug their claws into the institution that is proper nutrition, it is no surprise that its image has suffered. The effects of these misinformation campaigns, false claims, fad diets and fad workouts have already manifested in climbing obesity rates and heart disease. It used to be that people would just compare car insurance quotes and money related things, now they have to compare supplements!

With one in four children suffering from type II diabetes, one in three Americans obese, and over 160 million dollars in hospital costs for obesity, it is time to mount the movement to restore proper nutrition. Individually, by establishing a diet regiment, managing toxicity, supplementing with workout routines, and keeping a positive mindset, everyone can play their part in this much needed paradigm shift.

1. Establishing a Solid Diet Regiment

In establishing a diet regiment, instead of joining the argument over what the correct percentages of macronutrients are in the diet in relation to each other, adhering to a more general framework and then narrowing specificity as the body reacts will ensure that individual needs are met. A journal or website that demands a diet composed of 35% carbohydrates, 45% protein, and 20% vitamins and minerals, for example, may serve as a decent archetype for the “average human” but fails to address individual differences and goals.

For active people, a diet of roughly 2500 calories is ideal, with protein and carbohydrates being the main staple macronutrients. Adjusting the relative amounts of these macronutrients is a matter of listening to the body and monitoring digestive and metabolic efficiency.

The best practice for someone beginning a new diet regiment is to picture the desired results and then work backwards to get achieve them. Weight loss diets, while effectively supplemented by exercise, should incorporate naturally fibrous and low-calorie fruits, lean protein, and “good” or complex carbohydrates for energy. Muscle mass diets should be composed of large amounts of both carbohydrates and lean protein, while integrating fat as well to total 3000 or more calories a day. An online personal trainer could also be a great option to help you get on on track.

2. Managing Toxicity

Frankly, because of pesticide and fast food industries fraught with skewed incentives, everyone on the planet is being subjected to an increasing amount of toxicity in their diets. Poorly maintained FDA standards in both of these industries has resulted in the contamination of food with high amounts of cadmium, mercury, lead, and even the pesticide DDT.

Managing these toxicity levels is a much harder endeavor than it used to be, as the integrity of the word “organic” is being destroyed by multi-million dollar marketing campaigns. Essentially, the only way to avoid contamination is to greatly reduce processed food in the diet. As it concerns the issue of pesticides and produce, foods like onions, sweet potatoes, watermelon, and pineapple require fewer pesticides and are healthier to eat. Learning the rest of this taxonomy will prove very useful for anyone trying to avoid toxicity in the diet.

3. Effective Supplementation

For either nutrition or exercise to be successful, they must be mutually inclusive. Especially for people who enjoy eating copious amounts of food, exercise is the single most effective tool for deterring the weight gain that will inevitably result. Working out just for the sake of combating binge eating, however, is addressing a problem with another problem.

Exercise allows for more calorie consumption, including fats, within the diet while improving metabolism, energy levels, and appearance. A body under strain needs fuel in the form of protein and carbohydrates to rebuild torn muscle fibers and re-energize. Timing is critical when refueling the body; the “glycemic window” as many refer to it is the first 30 minutes following exercise. This is when the body will most effeciently metabolize protein and use it to repair and strengthen torn muscle fibers. In this limited window of time, a 20 to 45 gram serving of a protein supplement is ideal for muscle recovery and growth.

4. Staying Disciplined, Creating Incentives and Defying Stereotypes

Self-forgiveness is a must, not just in practicing effective nutrition but in any pursuit. This is because of the frailty of the human psyche when it is strained by effort: it will use any slip-up as an excuse to regress to the unhealthy habits of the past. When dieting and exercise are taken seriously, the occasional donut or cheeseburger is fine, so long as it remains a passing pleasure as opposed to a consistent habit.

Another powerful tool in practicing strong nutrition is creating incentives. For every workout, for example, one should allow himself or herself a small reward, whether it be a favorite snack or activity. If this reward system is practiced consistently enough, the mind will become positively conditioned and encourage the body to exercise so that the reward may be realized.

Finally, in assembling the proper mental approach to nutrition and exercise, it is key to avoid the stigmas against carbohydrates and calories. Without either of these, life would not exist. Complex carbohydrates are an excellent, healthy fuel source that can be increased in the diet relative to exercise. Furthermore, they are foods that most people like to eat: pasta, bread, potatoes, and so on. Calories are nothing more than energy, as vital to life as water. The only time these two entities are a problem is when they build up residually as a result of poor or no exercise.

The best thing about working towards proper nutrition is that it is a “downward spiral” without the negative connotation; it gets easier and more enjoyable as more progress is made. Aside from increasing metabolism, digestion, energy levels, disease prevention, mood, stamina, strength, and longevity, proper nutrition guarantees visible improvements in appearance and confidence. It is the idealization of what proponents of positive change have been saying since the beginning: change begins from within, and spreads.

Author Bio: Lisa is a freelance writer for a fitness website full of weight training tips. She is always on the lookout for new ways to promote healthy living. When she isn’t outside doing her daily exercises, you can find her inside catching up on the newest television shows.

Build Muscle Mass Faster With Home Weight Lifting Equipment

It has long been known that weight lifting is one of the fastest and most efficient ways to build muscle mass.  However, it requires a significant time commitment as you need to dedicate at least three days a week to a fitness routine that incorporates several different lifting techniques.  For many, this time commitment is just not possible and as a result we give up on staying in shape.

If this sounds like you, then you may want to consider the possibility of  adding select weight lifting equipment to your home or office.  This can be a great way to build muscle mass and maintain physical fitness as time allows.  No longer will you waste valuable time driving to and from the gym only to find out the equipment you wish to use is already in use.  With the right weight machines you can effectively build muscle you’ve always wanted from the comfort of your own home.  However, there are a few basic steps you must take before searching for any weight machines for sale.

In order to save money and reach your fitness goals in the most efficient way possible, you need to be sure you buy the right equipment.  In order to do this, you should consider creating a list of your fitness goals.  This list should include both short and long term plans as well as a time line for accomplishments.  This list will help you better understand which equipment is right for you as well as provide you with a great tracking tool for your progress.

Now that you know what your goals are, you can begin looking at the various weight lifting equipment options on today’s market.  You will quickly find that, although similar in many ways, each piece of equipment is different, offering different features and benefits.  These features and benefits should be compared to your personal fitness goals and the machines that match the best should be the ones you consider purchasing.

Why You Need to Include Strength Training into Your Exercise Routine

Strength training.
Image via Wikipedia

Do you run for miles on the treadmill every day? Do you suffer through those cardio classes at your gym? Are you seeing the results that you are looking for? If not, it may be because you aren’t including strength training into your exercise routine. Many people, especially women, don’t pick up those weights because they are afraid they’re going to end up looking like a body builder. Well, put away those fears, because that isn’t about to happen.  However, strength training can give you the tone and definition you are looking for. It can make you look fantastic in your favourite bikini, skinny jeans or little black dress.

Cardio alone will help you lose fat, yes; but it will not shape and redefine your body. Only strength training can do that. You will also increase your metabolism – Your BMR (basal metabolic rate) increases, meaning that your body can burn fat much more efficiently. Your core will become stronger and you’ll have improved posture, greater strength and your bones will have an increased density.

So, do you need to give up your cardio routine altogether? No, absolutely not! You just need to add strength training to the workout you’re already doing. This doesn’t mean you have to spend another hour in the gym. A good strength training program can take as little as 15-20 minutes. Kettlebell workouts are becoming quite popular, because they incorporate both strength training and cardio at the same time. There are several DVD’s on the market that are quite effective.

If you’re just starting out, it’s important to use lighter weights, no more than 5 pounds. If you prefer, you can use the machines at your local gym. The machines are great for reducing the risk of injury and they will give you a good idea on proper form and posture while you’re performing the exercises.

When you are designing a routine, make sure you work opposing muscle groups; don’t just do your biceps, do you triceps as well. Work your lower body along with your upper body. This will give you a balanced physique.

Reassess your workout every four weeks; chances are you’ll need to increase your weights a bit. It’s also important to change up your routine; your body is so efficient that it gets used to the exercises, and that’s one of the reasons you hit a plateau. Change your program so that your body is always challenged.

While it’s ok to do cardio every day, it’s best to limit your strength training sessions to every other day. This gives your muscles a chance to recover in between sessions.

Eating protein with every meal will help in your strength training efforts as well. Your muscles need protein in order to develop and stay healthy. Have some almonds, organic peanut butter or other protein source with each meal. Protein shakes also make good meal replacements or mid-afternoon snacks.

When you add strength training to your overall exercise routine, you will notice a big difference in how your body looks and feels. You’ll finally have the tone and definition you’ve been looking for.

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10 Things You Can Do To Deal With Childhood Obesity

Childhood obesity is a frightening reality these days. One out of every 3 kids has the potential to be an obese adult. According to researchers, with every 20 percent of body weight increase, a child needs to put in 18 months of weight maintenance to revert to normal weight. The best gift you can give your child is the gift of health. Begin today with these 10 tips.

  1. Do Your Homework

To be forewarned is to be forearmed. When you become a parent, find out everything you can about childhood obesity and how to fight it. Understand the risks of an unhealthy lifestyle. Know that what might be a cute chubby child today could just as well grow into an obese adult with an unmanageable life. When you’re dealing with a killer like obesity, information can be king. The more you know, the more ways you can find to help your child beat obesity.

  1. Bring In Early Intervention

While childhood is a time to grow, learn about the world and experience different tastes, moderate your child’s intake with healthy choices. Be on the watch and tackle the obesity issue quickly, before it spirals out of control. It’s easier to inculcate healthy eating patterns and exercise in childhood than it is when the child is grown.

  1. Get Your Child’s Obesity Level Checked

It’s not easy to measure childhood obesity. Children grow in unpredictable spurts, both in height and weight.  If you suspect that your child may have a weight problem, contact your pediatrician immediately. The doctor can validate if your child’s weight corresponds to his or her age and height.

  1. Educate Your Child

Explain to your child that you want him or her to be healthy. While buying groceries or while cooking, highlight the positive and negative aspects of food. Explain what fat does, how the body metabolizes food, how much energy the body needs and so on. Perhaps a very small child cannot understand this much, but a child of 8 and above can be made to understand.

  1. Be Supportive Of Your Child

Don’t victimize your child or make the child feel responsible for his or her burgeoning weight. Don’t tie the child’s obesity to his or her looks; this will damage your child’s self esteem, which may cause long term implications worse than obesity. Let your child know that you love him or her unconditionally and that you want to make sure they’re healthy forever.

  1. Don’t Make Your Obese Child Your Sole Focus

Only your child might have obesity issues while you, your partner and other family members are fine. However, it’s best not to serve regular food to others and special diet food only to your obese child. This singles out your child as the odd one in the family and will make him or her feel inadequate. Instead, change your entire family’s food patterns to the healthy side.

  1. Encourage Your Family To Exercise

Get your entire family involved in an exercise family. Go for weekend swims, early morning walks, gym together, play family squash and basketball games. When you make it a fun family event, your child will just follow suit and bloom under all that attention. If your kids are becoming couch potatoes, restrict both TV and computer time.

  1. Start Small And Be Patient

If you want results overnight, it’s not going to happen. Work closely with your doctor and slowly change your child’s eating and lifestyle patterns. You need to work out a long-term plan to fight childhood obesity along with your doctor. Identify a few areas for improvement first; this way, both your child and your family will put up lesser resistance to your efforts.

  1. Put Away Unhealthy Snacks

Children love snacks and sweets, especially fried food. If your child loves eating this kind of stuff, it might not be easy to wean him or her off it immediately. However, you can freeze unhealthy food at home. Make sure no one buys fried foods in the family and cook only healthy snacks for your kid. Restrict your kid’s allowance and keep an eye on what he or she eats. Allow your child to eat at fast food restaurants, but control portions.

  1. Allow Your Child To Assume Responsibility

You want your child to score well in tests. In the same way, you want your child to score well in health as well. Explain this to your child and put up the optimum weight score as the desired grade. Let your child work up to it. Encourage your child every time he or she earns a C grade. Reward your child for B, B+ and A grades. Soon your child will race to win the game against obesity.

Marina is a freelance writer and writes for specialty products like designer clocks, decorative wall mirrors and a lot more.