Before starting to work out make sure you get a full physical from your doctor and a letter stating it is ok for you to do physical activity. Many gym and aerobic centers will require this before letting you start.
Depending on how long it has been since you last did regular exercise it is recommended that you start off slow and gradually build up your workout to harder levels.
It is generally recommended to start off at the gym with just the treadmill and the lifecycle for the first week or 2. This is to wake the muscles up and to slowly get you prepared for a harder workout.
You will generally want to find a speed on the treadmill that is a pace you can keep up with little discomfort and do it for 20 minutes. After this take a 5 minute break, stretch a little and have a drink of water, then go back and increase the speed just a bit then do another 20.
Remember that pushing yourself too far is taking a gamble that you may not be able to live with. In a casino you can put everything you have on the roulette table and maybe you win and maybe you lose, but in the gym if you push too hard you can die, so take things slowly.
Many people make the mistake of getting back into an exercise program and going all gung ho an trying to get back in shape in just one hour, well let me tell you this will not work. The only thing this will do is make you very sore the next day and you will not be able to workout that day, and it will make you lose interest fast in the gym. Discomfort in ok pain is not.
Depending on how long it has been since you last worked out, I recommend working out 4 or 5 days a week. This may seem like a lot but if you were trying to win a poker tournament you would go to a casino or an online casino and poker room to practice almost every day right? So you will have to do the same with the gym.
Working out 5 days a week does not necessarily mean you have to go to the gym every day. I recommend the gym 3 times a week and the other day or 2 you can just go for a long fast paced walk around your neighborhood. Try to vary the things you do so that you do not work out the same parts of your body 2 days in a row.
Most professionals will tell you that if you work out your arms and chest on a Monday do not exercise those muscles again for at least 48 hours. This is to give the muscles time to heal and grow. It is this straining and resting of the muscle that makes it grow not just the working it out. If all you did every day was work the same muscle group in a few days the muscle would be more likely to tear in a painful experience and the only thing you will be able to do for several months will be playing in an online casino from your laptop in bed.
Ever get a snack attack between meals? Who hasn’t? But snack attacks can actually work as an advantage for your weight loss.
Snack attacks are actually a good thing because eating frequently instead of waiting until you’re extremely hungry is a good way to avoid overeating.
It helps keep blood sugar levels normal and brain chemistry in balance. By pre-planning for snacks and eating the right food you can use snacks in your favor instead of feeling guilty afterwards.
Here is a healthy snack tip. A key to losing weight and keeping it off is eating more negative calorie or fat burning foods with lots of volume but few calories.
Eating fat burning compatible or negative calorie foods creates a calorie deficit that requires your body to use stored fat as energy. Here are a just few examples of healthy snack ideas that are negative calorie foods:
You look in the mirror and don’t have a problem with your appearance, except for slight chubbiness. Standing on the scale proves your guess: you’ve gained 10 extra pounds.
Maybe you’ve heard stories about men and women who’ve lost many pounds in only a few days. While a few people may have quickly lost weight, they probably went through tough times. Most quick weight loss methods demand that you follow extreme diets, which you’ll end up hating and quitting.
On the other hand, you can avoid quitting your diet by not going on a restrictive diet. Instead, change your eating habits for good. You may lose weight slower with this method, but you won’t suffer hardship.
How can you put the slow weight loss method to work for you? First, you could write out all foods that you eat since they make weight gain possible. Don’t just jot down desserts, like sweet potato pie and ice cream sundaes. Instead, take note of everything, including the glazed donut that you grab on the way to work or late night snacking. By seeing your complete eating habits, you can make better choices and changes.
Let’s say you record your eating habits and find that you snack too often: you actually have mini-meals before and after lunch. Ask yourself, “Am I really hungry at these times, or do I eat for the sake of eating?” Perhaps that bowl of sugary cereal in the morning leaves you empty on energy by 10 a.m. Since you can’t have lunch, you have a family size bag of corn chips. Here the solution can be to switch to a hearty, whole-grain, and sugar-free cereal so you get energy that lasts longer.
Another aspect of the slower weight loss method concerns listening to cues from your body. Cues are signs that tell you that you need to eat more or that you should stop eating, but cues can be tricky. Most of us can’t interpret these cues without letting at least 15 minutes pass, since human bodies take this amount of time to absorb food.
For instance, you’ve eaten two servings of meat loaf and a slice of chocolate cake. Now your stomach growls, asking for more food, yet you wait 15 minutes before putting another morsel in your mouth. While you wait, you read a novel- 15 minutes pass and you discover you’re full.
One additional technique for the slower weight loss method involves enjoying every bite of food, from the moment the food enters your mouth. You taste the tangy lemon zest in the Romaine salad or the creaminess of cheddar cheese on your macaroni. By savoring what you eat, you learn to appreciate food. And you develop self-control by finding satisfaction in eating moderately.
You can see why changing your eating habits makes losing 10 pounds easier— you don’t use any drastic measures. Instead, you focus on long-term choices that fit your lifestyle. By following these tips, you can change your eating habits to lose 10 pounds and keep the extra weight gone forever.
Would you like to know how to calculate your body fat percentage? When most of us think about about losing weight, the amount of fat you are carrying around is actually much more important than weight.
If you should be measuring anything, it should be body fat percentage, not weight. Your weight does not accurately reflect the level of your fitness.
Body fat is measured with what is known as Body Mass Index, or BMI.
A women that is in shape should have a body fat percentage range from 21% to 31%.
If you are in fantastic shape, your body fat percentage could be as low as 10%.
For men, if you are fit and in shape, your body fat percentage should be between 14% and 25%. If you are in excellent shape, your body fat percentage could be as low as 2%.
To calculate your body fat percentage, write down how much you weigh but you have to be honest. Remember, no one will see this but you. Multiply your weight by 703.
Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI.
For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5’4”, that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.
You stood on the scale that sunny, crisp morning and your eyes widened. 10 pounds overweight? You have no idea where these extra pounds came from.
“How can I lose 10 pounds?” you wonder. By striving for better eating habits and regular amounts of exercise. Hmmm, you think, I barely get my chores done, so I don’t have time to add exercise to my life.
Wait a minute! Every morning you hit the alarm clock’s snooze button again and again. You finally get up, grab a quick breakfast bar and leave for work. But your life could use some re-organizing.
For instance, you could get up earlier and exercise. Yes, exercise first thing in the morning, when you have tranquility. Whether you choose an activity indoors or outdoors, you can hear blue jays chirping and squirrels jumping from tree to tree. The new day can symbolize hope and renewal, and a great way to renew your commitment to your body can be through exercise.
Exercise in the evening may not be possible. If your legs can’t seem to move and your body aches later in the day, you have one more reason to exercise in the morning.
Another reason you choose the morning can be to get the most out of the small chunks of time you spend exercising. Studies have shown that the human body first burns off carbohydrates and then burns off fat. Since our main purpose in exercising—other than to look and feel great— focuses on burning fat, you would want to be active when you have an empty stomach.
An empty stomach means that the body has few or no carbohydrates, thus when you exercise, your body will use fat as fuel. Exercising on a full stomach usually means you have to work harder to burn fat. As a result, exercise in the morning on an empty stomach and burn more fat with less effort.
One more reason to exercise in the morning seems simple and profound at the same time: you create time for exercise. Getting up a little bit earlier gives you more waking hours, so you don’t go through the day wondering, “When can I exercise?”
Exercising in the morning to lose 10 pounds clearly has advantages. Remember, no quick scheme exists that can get rid of the extra weight, so you have to use eating habits and exercise. You owe your body the chance to lose weight- so if exercising in the morning works better for you, make it a healthy habit.
Had it with one-size-fits-all diet formulas? Learn how to design your own weight loss plan.
Prescribed diets plans, such as Jenny Craig, The Zone, and The South Beach Diet are wildly popular, and often quite successful, at least in the short term. But they don’t adequately address personal eating styles, family and work schedules, or exercise preferences.
Do you crave a diet that caters to your unique needs, instead of a cookie-cutter formula from a book or diet guru? Here’s how to personalize an eating plan that helps you shed weight and keep it off for good.
The real secret to eating healthier and losing weight is finding a diet you can stick to – one that suits your tastes and lifestyle. WebMD has the information and tools you need to help you find your own personal diet strategy.
The Best Diet: The One That Works for You
If you bristle at the thought of complying with someone else’s idea of how you should shed pounds, the good news is that you don’t need weeks’ worth of expensive prepared frozen meals or a militant eating and exercise program to drop the weight. Even a slight decrease in calories, preferably on a plan that meets nutritional needs, is all it takes.
“One diet is not necessarily any more successful than the next,” says Joy Bauer, MS, RD, author of Your Inner Skinny: Four Steps to Thin Forever. “We know from research studies that almost any plan that reduces calorie intake results in weight loss, regardless of whether it’s high-carbohydrate, low-carbohydrate, high in protein, or low in fat.”
But here’s the rub: Weight loss won’t last unless you change your eating and exercise habits for good in a way that meshes with your food preferences, schedule, and lifestyle.
Before you begin designing your own diet plan, some self-reflection is in order.
“Knowing who you are and what you need is the most important information you can have when it comes to losing weight, eating healthy, and changing your lifestyle,” says Heather K. Jones, RD, co-author of What’s Your Diet Type? Use the Power of Your Personality to Discover Your Best Way to Lose Weight. “Our personality explains why some approaches to weight control work, while others fail.”
Jones says dieting takes more than willpower, and that people who successfully lose weight and keep it off have simply discovered which approaches work for them and their unique personalities.
6 Key Questions to Answer
In order to design your own diet, Bauer and Jones advise asking yourself the following six questions:
• Do you prefer to eat three, five, or eight meals a day? Once you determine your desired eating schedule, divide your calories accordingly.
• How much time will you devote to food preparation? If you hate to cook, or have limited time, you’ll need to simplify the preparation of healthy, fresh, and lightly processed foods.
• What type of support, and how much, do you require? Everyone needs some cheering on to succeed, especially when the initial enthusiasm for changing bad habits begins to wane. Family and friends, online weight loss communities, and diet buddies can help you when you’re tempted to ditch your healthier diet and exercise program.
When it comes to healthy eating, sometimes how you cook is just as important as what you eat. There are definitely healthy, and less healthy, ways to prepare the healthy foods you buy.
When it comes to cooking vegetables, it is always best to use as little water as possible. That is because over cooking, especially when boiling, can destroy some of the important nutrients that make vegetables so important.
The best way to cook most vegetables in the microwave, preferably in a special microwave vegetable steamer. Vegetables can also be lightly cooked in a microwave safe bowl, using as little water as possible.
Vegetables can be cooked on the stove top as well, but it is important to use as little water as possible when boiling vegetables. Vegetables like broccoli and Brussels sprouts are particularly susceptible to losing important nutrients.
Microwave ovens are also great for making other vegetables, especially baked potatoes. Baked potatoes get great in the microwave, with the skins getting nice and crispy and the flesh being very tender. Of course this means that less high fat toppings may be needed, so the microwave is a great way to make nutritious and delicious baked potatoes.
Grilling is another great way to make healthy, delicious meals. Grilling meats is a great, low fat way to prepare meats, and it is a great way to make vegetables and fruits as well. Vegetable kebobs are great on the grill, whether combined with lean cuts of meat or made into a meal of their own.
Your oven’s broiler is another great way to create low fat meals. Broiling is a great way to prepare all kinds of meats and seafood, and broiling is a low fat cooking method as well. Broiling fish is a great, fast and easy way to prepare this staple of a healthy low fat diet, while broiling steaks and chops keep fat at a minimum while keeping taste at its highest.
The handy kitchen blender is another great way to create delicious snacks using healthy fruits and vegetables. Blenders are great for making fruit smoothies, and most recipes call for little more than crushed ice, fruit juice and fresh fruit.
Some great, high nutrition, low fat, low calorie meals require no preparation at all. For instance, it is possible to make a wonderful, and easy, fruit salad with just a can of mandarin oranges, an apple, some strawberries and a banana. Simply open the can of mandarin oranges, empty it into a bowl, along with the juice it is packed in. Then add banana slices, apples slices and strawberries. For extra color and taste, add some blueberries, raspberries or raisins. The total prep time for this great creation is all of five minutes.
Fruit skewers are another creative, healthy and easy meal or snack. Simply take shish kebob skewers and stack them full of melon slices, strawberries, red grapes, white grapes and chunks of pineapple. Plain nonfat yogurt makes an excellent and low fat dip.
In addition to the above ideas, making your own homemade salsa is a great way to create a low fat alternative to sour cream and other high fat dips. Salsa can be made using healthy ingredients like tomatoes, mangoes, avocados, onions, cilantro and lime juice.
In addition, perking up a plain salad is a great way to add even more fruits and vegetables to an already healthy diet. For example, use broccoli florets, carrot slices, slices of cucumber, green peppers, red peppers, and bean sprouts to add color, zest and flavor to any salad.
Cucumbers, green peppers, broccoli and carrots are also great additions to pasta salads and potato salads. Adding extra crunch and color is a great way to add zest to any meal or snack.
Even a plain green salad of lettuce and tomatoes can be enhanced through the use of colorful fruits and vegetables. Adding vegetables like carrots, bean sprouts, and spinach leaves, and fruits like mandarin oranges, apple slices, nectarine slices, grapes, apple slices, pineapples and raisins, adds both beauty and taste to any salad.
Of course salad dressing is always an important subject for those trying to follow a healthy lifestyle. High fat dressing can sabotage even the healthiest salad, but there are many excellent, low fat and healthy choices when it comes to topping a salad. Using flavored vinegars, herbs and fruit juices are novel approaches to salad dressing, in addition to the many nonfat and low fat versions of commercial salad dressing.
Getting an energy boost that can keep you going all day often means sacrificing good nutrition. Few foods give you the kick that a cup of coffee, a can of cola or a sugary candy bar can.
If you’re watching your weight, the challenge is finding foods that can not only give you a boost, but are good for you as well.
The goal in planning your daily diet is to focus on meals that are low in fat, high in fiber, contain protein and have complex carbs. This ensures a slow breakdown of sugars and regular energy throughout the day.
Having a good breakfast is the first and most important step in building up your energy stores to get through a busy day. Even if you aren’t particularly hungry, you should eat within four hours of waking.
What you eat for breakfast should account for about 25 percent of the day’s calories, so go for low-fat, high-fiber cereal and mild or a complex carb such as a bagel with juice. Avoid foods with a high level of simple sugars; the sudden energy boost will be quickly canceled out by a crash in energy later in the day.
Staying hydrated can also help. Drinking at least six glasses of water a day can keep you from feeling sluggish and tired.
In addition to water, another source of energy that’s good for you is Hair of the Dog, which comes in carb-free and sugar-free versions. Hair of the Dog is an energy beverage that contains 1,000 milligrams of vitamin C, milk thistle extract and patented detoxifiers, which protect the liver from the damage caused by toxins such as medications, pollutants and alcohol.
Snacks can also provide the body with the energy it needs. Just be sure to choose wholesome snacks rather than those loaded with sugar or fat. Go for fruit, a few baby carrots, some cheese or a handful of nuts, a glass of milk, a few whole grain crackers or even a low-fat granola bar. Snacks that fit in your purse or can be stored in a desk drawer for easy access will ensure you get the quick boost you need when your energy starts to flag.
Raw food has become very popular these days and for some very good reasons. I will attend several of them in this article. Raw food is a vegetarian food which is not baked, cooked or heated over 48 Celsius, about 120 Fahrenheit, degrees. Raw food can be categorized into four main groups: vegetables and fruits, sprouts of all kinds, dehydrated breads and fruits, and fermented food with friendly germs. In this article I will discuss how one should start to consume raw food for healthy raw food diet.
It is a known fact that since 1500 BC famous people consumed raw food among them you can find: Leonardo de Vinci, Russo, Hippocrates, Tolstoy, and many more. Today many famous people follow their footsteps and consume raw food as a healthier way of life and maintaining great appearance as a bonus.
Before we start consuming raw food we need to better understand the biggest advantage in eating living food. In one word: Enzymes. When the food is heated over 48 degrees all enzymes died and we loose their blessed work. Enzymes are created by our body to support it in some of the most crucial tasks our body performs. They help in adjusting the food and consume less food but enjoy better feeding. Unlike heavy cooked food which is less nutritious.
One of the most important side affects of consuming raw food is maintaining balanced body weight. This is not the subject of this article but over weight problems are well known: blood pressure, heart disease, etc. We can benefit from the following if we keep in normal weight: improved immunity system, better night sleep, higher energy, and better digestion system, avoid skin disease, less fat in your blood, and live longer.
Another important element is consuming the correct blend of foods without mixing wrong types of foods. It is important to avoid mixing of vegetables and fruits, sweet fruits and sour fruits, fat and fruits. The reason is that every food group is digested by a different enzyme. The mixing could relate to a swollen stomach and unpleasant heavy feeling and an urge to take a nap while you have just eaten and should feel a live and energetic.
I hope that by now you are convinced that consuming raw food could change your life for the better. But how should you start consuming raw food? Here are few quick tips on how should you start to change your diet:
• Instead of taking foods out, start with adding raw foods to your diet.
• Drink only natural squeezed juices. Especially green juice made from celery, cucumber, and green leafs. (Try cucumber, celery, green leafs, some ginger, and ¼ of lemon).
• Start your lunch and dinner with a big salad. Add nuts and seeds.
• Start eating nuts, almonds, and seeds as snacks. Or some fruit.
• Start to remove slowly processed food. At start 20 percent raw and 80 percent not and slowly change the relation.
Please note that in time when you start consuming only raw food your body will start to clean all toxics and it could be accompanied by bad breath, gazes, etc. This is normal and a sign that your body is getting one step closer to a healthy clean state.
Please consult your doctor before performing any change to your diet to make sure your diet fits your medical condition.
These healthy diet tips will keep you on the right path. Although healthy people are generally at a natural weight, this is not about dieting and losing weigh, its about lifestyle. The mainstream seesaw of dieting is a moneymaker that doesn’t address real health issues and concerns.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you’ll feel the difference. If you can’t eat this much or don’t have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.