working out regularly

Trouble working out regularly Well, this is one problem that a lot of people have and the truth is that various individuals handle it differently. Most of them will simply not go to the gym regularly but let us not do that as we all know going to the gym is both health and has a lot of positive impacts on our lives.The simplest way to go more often to the gym is to actually go more often to the gym. Drive up to your desired workout facility and walk in. It is not actually important if you do 20 minutes or 2 hours of weight lifting or whatever routine you are into. The important thing is being there and with time passing you will notice that your motivation and workout intensity will continuously increase. Next we recommend that you plan a schedule. Lay out how long your workouts will be and what exercises you will do. To put it simple, write down what body parts you will work out in what days.One thing that few people do not realize is that watching movies or various shows is a great motivation. For instance, I always start getting back my will to workout when I play a fighting game on my PS2 or when I watch a professional wrestling match on TV or Internet. Find what motivates you and makes you want to go to the gym. Commit yourself to getting better about making your gym going days more regular. You will first need a commitment towards yourself in order to be successful in everything.

Reduce Weight Naturally

Reduce Weight Naturally
In ayurveda, Charak Samhita describes eight different types of bodies that are disease prone. Out of these, the obese body is described as the one afflicted with the most diseases and troubles. Obesity is the condition or physical state of the body when excessive deposition of fat takes place in the adipose tissue. Extra fat puts a strain on the heart, kidneys, liver
and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like coronary thrombosis, high blood pressure, diabetes, arthritis, gout, liver and gall bladder disorders. Chief cause of obesity is overeating, irregular eating habits and not following the rules of eating or mixing non-compatible food items in one meal. To decrease weight and get rid of obesity three things must be kept in mind:
Controlling eating habits.
Regular exercise.
Avoiding the causes of weight gain Diet recommended to lose weight
Early morningJuice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
BreakfastWheat or Mung bean sprouts and a cup of skimmed milk.
MidmorningA glass of orange, pineapple or carrot juice.
Lunch
Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables
Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.
Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.
Mid-afternoon
Coconut water
Dry fruits
Lemon tea
Fresh vegetable soup
Dinner
Whole grain bread or chapatis
Steamed vegetables
Seasonal fruits except banana and apple. Home Remedies for Losing Weight
Increase the quantity of fruits and vegetables and low calorie foods.
Avoid intake of too much salt as it may be a factor for increasing body weight.
Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as they are rich in fat.
Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.
Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.
Regular intake of carrot juice.
Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.
Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in loosing weight.
Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions.Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken with hot water early in the morning. A teaspoonful of fresh lemon juice may also be added.
Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice of half a lime in a glass of lukewarm water.Dosage: Take several times a day at regular intervals.
Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Exercise is an important part of any weight reduction plan. It helps to use up calories stored in body as fat.
Walking is the best exercise to begin with and may be followed by running, swimming or rowing.
The gum of Commiphora Mukul called 'guggulu' is the drug of choice for the treatment of obesity. Preparation of Home RemediesAccording to ayurveda home remedies are prepared in the same way and with the same purpose as other ayurvedic medicines. The main aim is to obtain the maximum therapeutic benefit while making it palatable.Some common methods of preparing home remedies are:
JuiceThe juice may be taken from the fresh leaves, flowers or stems of the herb. The part of the herb used should be crushed or ground in a mortar and pestle, to make a paste. This paste should be put in a piece of cloth and squeezed to take out the juice.Dosage: One to two tablespoons twice a day.
PowderDried herbs are used for powders. The herbs are usually dried in a cool, shady and well-ventilated place, although some herbs are dried in direct sunlight. The herbs are then ground into a fine powder and stored in a dry, airtight bottle. The powder may be taken with water, or if specified, with milk or honey.Dosage: Half to one teaspoon twice a day
DecoctionA decoction is prepared by boiling the herb in water (ratio: 1 part herb to 16 parts water). The herbs are broken into pieces and soaked in water overnight. This mixture is then boiled until it reduces to one quarter of the original volume. It is then filtered and stored in a glass bottle.Dosage: One to two tablespoons twice a day.
InfusionHerbs are soaked in water to make an infusion (ratio: 1 part herb to 8 parts water). Hot infusions result from adding herbs to hot water, or gently heating but not boiling the mixture. This is strained and taken internally. Herbal teas are forms of hot infusions. Cold infusions are made from soaking the herb overnight. Honey can be added.Dosage: half to one cup once or twice day.
PasteA paste can be made from either fresh or dried herbs. The flowers, roots, stems, leaves or bark are ground and mixed with water. Pastes are mainly used for external application, in cases of cuts, burns and swellings. The paste should be thick enough to be applied in a layer to the skin.
TabletsThe herbs should be first dried separately and then mixed together in a powder form, in fixed proportions. Water or herbal juice can be added to this powder to make a paste, from which tablets of a specific size or weight are made. Tablets remain potent longer than juices, powders, pastes or decoctions.

Dosage: 1 or 2 tablets twice a day.
Medicated ghee and oilGhee is cooked with herbal juices, decoctions or pastes. The ghee should be heated with the herbal mixture at a moderate, controlled temperature. High temperatures can easily burn the ghee or oil, destroying its effectiveness. Medicated ghee and oils are either used internally or massaged externally

.Dosage: Half to one tablespoon.

my 15 days to fitness

I woke up this morning and decided..it was time. I have been neglected myself and my fitness goals for over a month now. I have been so wrapped up in all my businesses and my online product, I have really let myself go. But I made the decision, NO MORE! I need to come first, I DESERVE to come first and now is the time.There are 15 days until Christmas and I am setting some goals and be very specific.1. I will track all my meals on sparkspeople and will plan my meals the night before OR at least post my meals on my blog.2. I will keep my calories above 1600 calories every day.3. I will do 2 days of intervals on the treadmill, 2 days of boot camp and 2 days of my own strength training routine each week.4. I will only allow myself a cheat meal after I have eaten 100% clean for 4 days!5. I will not let my work get in the way of my meals or workouts.6. I will achieve 18.5% body fat by Christmas!When I reach this goal of 18.5% body fat, I will reward myself with an hour long massage! (This is the most important!!!)Do you want to join me? What better way to stay motivated than setting some specific goals, and giving your self a reward! I hope that you will all join me! Feel free to join WDF Forums, where you can keep your own blog and get the support of others!

Get a Grip

You've most likely seen—and played around with—a number of different types of handles for cable exercises. But you're probably still not sure what they were designed for and which exercises they work best on. That's why we asked MF training adviser Jason Ferruggia to give us a primer on the most important attachments, and how to put them to work for maximum gains and safety.
1. SINGLE D HANDLE Uses: Single-limb exercises such as rows and rear-delt flys, and ab moves like cable chops.
Advantage: Allows your wrists to move in a very natural range of motion, twisting and turning in ways that may help you work around injuries.
How to use it: If you're doing single-arm rows or pulldowns, start with your palm facing away and rotate your wrist to face you as you pull downward.
2. EZ BAR Uses: Curls, wrist curls, and pulldowns.
Advantage: It's a good substitute for a straight bar, which can stress the wrists.
How to use it: Grab the angled part of the bar with hands shoulder-width apart or slightly closer. This should place your hands at a 45-degree angle to your arms. "Be sure to squeeze the bar extremely tightly to avoid any excessive wrist rotation as you perform your reps," says Ferruggia.
3. ROPE HANDLE Uses: Triceps moves such as pushdowns and extensions, but also cable pull-throughs and cable curls.
Advantage: The flexibility of the rope allows you to rotate your wrists outward as you perform various triceps exercises, activating more of your tri's.
How to use it: For triceps exercises, hold the rope with palms facing each other, the heels of your hands touching the knobs.
4. STRAIGHT BAR Uses: A wide range of pulldown and cable-row variations.
Advantage: The straight bar allows you to use more weight than any other handle.
How to use it: Most lifts should be done with your arms shoulder-width apart. "Palms-down exercises should be done with a thumbless grip," says Ferruggia, "and palms-up exercises should be done with your thumbs around the bar."

DUMBBELLS

DUMBBELLS
Better for beginners. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all.
Help to even out strength imbalances between limbs (this is a problem especially common in beginners).
Safer than a barbell. If you can't complete a rep, you can drop the weights. You won't get pinned under them during a bench press or squat like you would a bar.
BARBELLS
Allow you to go much heavier. Because of this, barbell exercises should always be done before dumbbell moves.
Better for working legs. You can do squats and deadlifts with dumbbells, but eventually the weight you use will get too heavy or cumbersome to hold. A barbell lets you use a big weight more comfortably.
Necessary for explosive exercises such as power cleans and snatches. You won't be able to generate the same power with a dumbbell.

2A Three-Point Dumbbell Row

2A Three-Point Dumbbell Row
Sets: 2 Reps: 12 (each arm) Rest: 30 sec

Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor [1], row the weight up to your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 8-10 reps with the left arm, and then switch sides.

1 Front Squat for Beginner's Workout

Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).
Perform the (marked A and B) as alternating sets, resting 60 seconds between sets. You'll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you've completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
1 Front Squat
Sets: 2 - 3 Reps: 8 Rest: 60 sec.

vegetarians findbuild muscles

The myth that vegetarians find it tough to build muscles, stems from the lesser known fact that humans digest animal protein far more than plant protein. "If you are a veggie, simply up your take of high quality protein," says Sunita Pant Bansal, dietician, MH contributor, and author of Healing Power of Food.
"Milk and milk products are easiest to assimilate as their protein content is very high, as have milk, cheese, cottage cheese, and dahi." And sprouts are another great way to get protein into your body. In fact, sprouting dals and beans breaks their proteins down. "It makes it easier for the body to digest them," says Bansal. Best time to have proteins? Before 6pm, after which the body's metabolism decreases.

Even if your lip balm is crawling with cold bugs, it is unlikely that you will re-infect yourself. "When you have a cold from one particular virus, your body builds antibodies for that particular virus," says Charles Zugerman, an associate professor of clinical dermatology at Northwestern University. The same thing applies to your toothbrush. But if someone else uses your lip balm or, heaven forbid, your toothbrush or tongue-cleaner, there's a slim chance that person could become infected. Viruses don't survive very long on an inanimate surface. They dry out and die as the moisture on the lip-balm evaporates.

A study in the New England Journal of Medicine found that frequent daily cigar smoking may double the risk of throat, laryngeal, nose, oesophageal and lung cancers. Even a few puffs can up heart rate and BP, as well as breathing trouble if you have a lung condition, such as asthma, says study author Carlos Iribarren, MD, PhD. Plus, brains at University of Texas at Austin found that men who chewed 6mg worth of nicotine in gum form for 40 minutes had 23 per cent weaker erections than those who took a placebo-and your average cigar has about 25 times more nicotine than that.

To get bigger arms, you need variety in your workout. Try this triceps kickback on the cable machine. The muscle won't be overloaded through the whole range of motion as it is with a dumbbell, says Michael Mejia, CSCS, trainer and MH advisor. Stand inside the cable station, holding one of the low handles with your left hand. Lean over at the waist so that your torso is almost parallel to the floor, keeping your right knee bent in front and your left leg straight behind.
With your right arm supported on your right knee, start with your left arm tucked in next to your rib cage (A). Keeping your left upper arm parallel to the floor, exhale, and extend your arm until your elbow is straight (B). After pausing momentarily, return the handle to the starting position. Tip: You can use either one end of a rope handle or an underhand grip with a regular handle to stress different segments of the triceps. Do two or three sets of 10 repetitions with each arm.We never argue with history. Spas and saunas have been used for centuries throughout the world-from Himalayan hot springs to Russian banyas- for good reason. "The heat relieves any aches and pains caused by muscle soreness," says Mark Liponis, MD, medical director at Canyon Ranch Spas. Both promote sweating which helps leach toxins like mercury and pesticides from your body. It gets better: Japanese doctors found that 15 minutes of sauna once a day can prevent atherosclerosis by decreasing levels of oxidants known to harden arteries. The heat can also cause your veins to dilate, lowering your BP.

HOW TO BREAKE A WEIGHT PLATEU

No matter how eAfficient your diet & workout plan, you are bound to face a weight-loss plateau at one point or another. But this does not mean your weight-loss trend has ended, it just means that you need to revise your tactics and fitness routine to overcome the plateau and march ahead! Plateaus are common to anybody who's been on the same diet and exercise plan for a while, which is the reason why you don't see the same results you saw at the beginning. But its not as scary or difficult to break a weight-loss plateau. I've done it myself, and I hope my ideas help you achieve similar results too!If you've been eating right and exercising often, you've probably been losing weight at a rate of one or two pounds a week. However, as you get closer to your optimum weight, it usually gets harder to lose those last few pounds. You know you've hit a weight-loss plateau when more than two weeks have gone by without any further change in your weight, while you still follow the same regimen! So the first thing you do is review your exercise and diet program, find out what's wrong and make amendments. Here are a few helpful tips to get you started!Calorie Intake & Diet PlanAs you probably know by now, weight loss is all about burning more calories than you consume. A healthy diet plan is the key, so take a quick look at your food diary, or calorie intake.Are you still keeping track of your portion sizes, even when you are dining out?Are you spacing your meals 5 times a day, dividing daily calories between them?have you recently sneaked in a few desserts or carbs thinking a piece won't hurt much?Did you switch to sodas instead of smoothies and juices?Are you drinking enough water?It's easy to increase your calorie intake accidentally, without realizing how its hurting your diet plan. Remember, a baked potato is not the same as a baked potato with gravy and butter! So evaluate your calorie consumption; maintain a diet hhournal if you like; if you are well above the 1200(for women) or 1500 (for men) daily intake level, you can try cutting down a couple hundred calories to break the plateau. However, if you are consuming less than 1,200 calories a day (1,500 for a man), your body may react by slowing down as a self-preservation measure. This means your metabolism rate falls, and you actually store fat even if you're working out consistently.Eat 5-6 Times a DayEating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you shouldn't go more than three or four hours without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. Its also very important to eat as soon as you feel hungry - a feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars. If you're eating three times a day, eat five. If you're already eating five times, upgrade to six or seven. This doesn't necessarily mean you'll be eating more food; just divide your calories into 6 meals per day.Change Your Workout Routine"Variety is the spice of life" - and this phrase has never been so fitting to a scenario! It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely. The most efficient way to break a plateau is to shake up your fitness routine. Join an online weight loss program to find tips and ideas. If you are used to 30 mins on the treadmill, switch to cycling or kick-boxing instead. Instead of the stationary bike, switch to a Stepper or a StairMaster. Instead of running in the morning, try playing tennis or do some swimming. Use Interval Training to your advantage; short bursts (30-60 sec)of higher-intensity movement, such as sprint, followed by 2-3 mins of less intense exercise like walking. Adding variety to your routine brings revs up your metabolism as the body has to start adapting again.Add More Strength TrainingIf you are not doing so already, start lifting weights now to boost your metabolism and burn fat! When you lift weights, your muscle fibers suffer tiny tears which causes you to experience soreness for a couple days; but that's normal. Changing the intensity of the workout helps a lot. Try to increase the amount of weights you lift, or try changing the number of repetitions. Whenever you change a workout routine your body responds by burning fat. Do not under-estimate the power of strength-training; in fact, lifting weights is the best way to conquer that plateau! Challenge your muscles with harder exercises or heavier weights (every 6 to 8 weeks), adding a set of risers during your step class, increasing the incline on the treadmill, the duration of your run/walk, etc… It might seem tough at first as your newly challenged muscles will have to work harder but you will burn more calories and build more lean muscle mass in the process. its always a good idea to do a combination of resistance machines and free-weights, as the latter can increase metabolic rate as high as 10% in one session!Avoid Alc0hol & Drink WaterThirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Coffee, tea or any other juices count as liquids, but add an extra glass of pure water for each cup of coffee you drink, as caffeine tends to dehydrate the body. Research has shown that BMR increase by 30%, not to mention flushing out all toxins from your body, thereby contributing to a healthy weight-loss. As for Alcohol, it is a known fact that it contains a large amount of calories, but hardly any other nutrients, and some of these are also high in sugars and fat. Alc0hol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alc0hol also dehydrates, which in turn, makes you hungry. So avoid Alc0hol, and start drinking more Water instead!Losing weight requires exercise or controlled caloric intake . While its important to maintain a healthy weight, do not get obsessed by it! And plateaus in weight loss are very common; it only means you've successfully lost a lot of weight, and now you need to re-evaluate your regimen to overcome the weight-loss plateaus. Just follow the simple steps above, and you'll be ready to drop a couple more sizes the next time you buy yourself a new dress!

PHYSICAL FITNESS

PHYSICAL FITNESS
[Photo]Physical fitness is used in two close meanings: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). APhysical fitness is the functioning of the heart, blood Avessels, lungs, and muscles to function at optimum efficiency. In previous years, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. Automation increased leisure time, and changes in lifestyles following the industrial revolution meant this criterion was no longer sufficient. Optimum efficiency is the key. Physical fitness is now defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. Fitness can also be divided into five categories: aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition.

A LOOK ON DIET FITNESS

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Whih one is more effective and which one should one choose to follow?First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Get Six Pack Abs

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.
Here's the REAL Truth About Losing Stubborn Belly Fat and Getting a Flat Stomach...

Fitness Make the Difference Between Living Well and Living

Health and Fitness Make the Difference Between Living Well and Living
Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.The Purpose of Health and Fitness Tips To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.Become Healthier and Fitter FasterWhile we know you are interested in becoming healthier and fitter or maintaining the health and fitness you have, we also know you have limited time to devote to it. We therefore pledge to you a fast, simple method to hop aboard the fitness fast train. Get on track with the facts.Health Professionals, Medical Doctors and Health and Fitness Writers and Editors Make Up Our StaffOur staff experience in the booming Health and Fitness field adds up to more than 100 years. Not that anyone is age 100 or even close, but we all plan to live that long. We want to make sure we have company. So we invite you along for the ride. We'll spur you on and help you over the rough spots to your own fitness destination.Diet and Exercise are Keys to Healthy LivingBut you know all this. So our aim is to give you the shortcuts, the little-known tricks and proven methods to help prevent boredom and hopelessness in your quest for good health. Our high tech world has advanced in the fitness field also. In fact, so fast that we want to get the information out to you yesterday. That's what the Health and Fitness Tips Site is all about…the latest up-to-the-minute-in-the-zone information for your health and fitness. The Health and Fitness Tips NewsletterIs a free weekly newsletter that is delivered straight to your email box. It's short, to the point, and it's absolutely free. This newsletter contains one weekly health and fitness tip that will get you on the right track

10 Essential Health Tips

10 Essential Health Tips
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.


6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Elliptical Trainers

Elliptical Exercise Machine

Elliptical trainers (elliptical exercise machines) offer a no impact workout that exercises numerous muscle groups. Motion studies have identified that human feet move through an elliptical pattern when walking, running or jogging. Elliptical exercise equipment that imitates this motion is the fastest growing category of cardiovascular equipment.

When using an elliptical your feet do not leave the foot platform-pedals, so stress to your joints is minimized. Most machines permit adjustments to settings allowing you to increase the resistance and the incline and therefore increase the intensity of your workout.

When buying an elliptical trainer, you may want to consider these key points:

• resistance system
• rear drive versus front dfrive
• programmnig
• stride length
• heart rate monitoring
• warranties

Resistance Systems:

Higher end models use the eddy current brake system (ECB) that works electromagnetically with a precision-balanced aluminum disk that spins freely between varialbe magnetic fields. This is extremely reliable & durable as there are few moving parts and no friction. Ellipticals using this technology operate smoothly and quietly and require ltittle maintenance.

Mid-range models are equipped with motorized brake systems that consist of a small motor that controls the magnetic brake. More servicing is required for motorized brake systems (also called particle brake systems) due to the number of mechanical parts. These sytstems are not recommended for commercial applications.

Manual resistance systems are utilized in lower end machines. A u-shaped magnet is located about a 1/4 inch away from the flywheel and it is manually adjusted to increase or decrease the tension and thereby create resistance.

Rear Drive versus Front Drive:

Rear drive provides a true elliptical movement with a heel toe ellipse. It is generally preferable and is used on the top brands. Articulating pedals that angle with your stride are not required. Generally rear drive is preferable to front drive and will provide a more strenuous workout. You will, however, pay more for rear drive as they are more expensive to build. Companies that incorporate rear drives have developed and patented their designs.

Front drive designs may feel awkward if the machines do not have articulating pedals. The articulating pedals are more comfortable as they flatten to give a shuffling movement.

Programming:

Programs can vary with your specific fitness goals - designed for fat burning, cardio, anaerobic, or aerobic exercising. This is a matter for personal preference. If you have used ellipticals in a gym or health club, you will have a general idea of what variety you will need. Programs on elliptical trainers are similar to those found on treadmills and may even be the same electronic equipment if a company produces both.

Consider quality first and programs second, when choosing an elliptical trainer.

Stride Length:

A stride length of 16" - 19" is suggested. Shorted strides can lead to a choppy motion. Adjustable stride lengths that allow the user to adjust to their body size is the direction that is emerging.

Heart Rate Monitoring:

Heart rate monitors provides feedback as to your heart rate. They generally work sufficiently well to give you an approximation of your heart rate as you are exercising. This will help you determine an exercise level that will help you increase your metabolism and optimize the burning of fat. Heart rate monitors are normally found on stationary handles located on the elliptical trainer console. Other models locate the monitor in moving handlebars.

Heart rate monitors come in two types - handgrip and wireless. Hand grip monitors require that you hold onto stationary handlebars, and therefore you may not get the benefits of an upper body workout. Wireless controls attach with a strap around your chest and information on your heart rate is transferred to the console.

Warranties:

Quality equipment is typically supported with a more extensive warranty. It is just common sense. An elliptical trainer that is made with better quality components can be expected to last longer and the company producing it will likely support the product with a more extensive warranty. Look for at least a minimum of one year on parts and labor. If your budget limits you to an economy model with a shorter warranty, consider getting the extended warranty option.

Originally elliptical machine offered only a lower body workout. In 1997, the ellipitical cross trainer was developed by adding handles that were connected to the pedals thereby allowing the user to gain a no impact workout that utilizes the quadricepts, hamstrings, glutes, chest back, tricepts and biceps.

With this total body training, the heart rate climbs quickly, easily reaching a training heart rate of 160-175 beats per minute that is an optimum range for burning calories. This reduces the exercise time needed, while maximizing the number of calories burned. For overweight individuals who are initiating a regular exercise program to decrease excess body fat, the elliptical cross trainer optimizes energy expenditure.

Elliptical cross trainers provides the following advantages:

• Time Efficiency - The dual action of arms and legs optimizes energy expenditure. Requires less time to achieve more results.
• Weight Bearing Exercise - Builds bone density and burns calories more efficiently. Inhibits the onset of osteoporosis.
• No Impact Workout - Safe for joints. Ideal workout for people with back, knee, hips and joint problems.
• Low Maintenance - Less impact means less wear and tear.
• Small Footprint - Does not take up valuable floor space.
• Passive Motion - Safe to use, Machine stops when you stop - not active like a treadmill.

HOME FITNESS

Does a home based fitness workout make the most sense for your lifestyle?

Are you on a weight loss program that advises an exercise routine in order to burn extra calories and boost your metabolism? Yet you feel so self conscious about your body that you would rather die than go to the gym.

Are you the parent of small children. You still want to look after yourself and keep healthy, but it is just so difficult to get out of the home - even for a short walk - without a lot of organizing. (So your fitness routines always fizzle.)

Ditto for the business owner who just can't seem to get out of the office.

Or maybe you have neglected your health for awhile and it's now catching up with you. The doc has advised an exercise program - some cardio or strength training. Easy enough to do the round-the-block routine on a nice day - not so easy when the weather takes a turn for the worse.

Health clubs and gyms are great choices and offer a social environment and inspiration. However the time wasted driving to the club or waiting in line for equipment, or the recurring membership fees may be costs you can avoid by exercising at home.

Designing a Home Gym

If you decide that working out at home makes the most sense, the first consideration will be the location. You may choose the basement. But if it is dark and damp, this is not an inspiring environment. Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate.

Selecting the Proper Home Fitness Equipment

In determining what home fitness equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. A common mistake is buying cheap equipment that provides an unsatisfactory workout and frequently requires repair.

Treadmill For walkers and runners a treadmill is a logical choice. Smooth treadmills are the most efficient equipment to burn calories and lose weight; that is why they are the most popular.

Elliptical Cross Trainers Elliptical trainers offer a no-impact workout that exercises numerous muscle groups.

JUMPING

Jumping or leaping is an ability that most humans and many animals share to some degree. It is the process of getting one's body off the ground for a short time using only one's own power, usually by propelling oneself upward via contraction and then forceful extension of the legs. One can jump up to reach something high, jump over a fence or ditch, or jump down, and one can jump while dancing and as a sport. Some animals, such as the kangaroo, use jumping, more commonly called hopping in this instance, as their primary form of locomotion.YOU CANNOT JUMP BECAUSE YOU SUCk. sorry, but it is true. the thing you call 'jumping' is actually worse than crawling, its rolling around in mud in a place of higher altitude. so YOU

AGILITY

Agility is the ability to change the body's position, and requires a combination of balance, coordination, speed, reflexes,strength, and strength Endurance. Agility is usually achieved when a person is using his ATP_PC or lactic acid (anaerobic) systems.
In sports, agility is described in terms of response to an opposing player, moving target, as seen in field sports and racket sports. Sheppard and Young (2006) define agility as "a rapid whole body movement with change of velocity or direction in response to a stimulus."
In business, agility means the capability of rapidly and cost efficiently adapting to changes. Recently agility has been applied e.g. in the context of agile software development and agile enterprise
Agility is also a term used in the dog world to describe a sport, Dog agility, whereby dogs run with a handler through a course of obstacles under command until the course is completed.

PHYSICAL FITNESS

Physical fitness is used in two close meanings:

general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
Physical fitness is the functioning of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. In previous years, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. Automation increased leisure time, and changes in lifestyles following the industrial revolution meant this criterion was no longer sufficient. Optimum efficiency is the key. Physical fitness is now defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. Fitness can also be divided into five categories: aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition.