BEST Fitness Motivation Video HD !!! - POWER REEL

Metabolism - Facts and Myths

The body's metabolism converts food into energy which is needed to produce and sustain cells and tissues. The metabolic rate is the rate at which calories are burned to perform these functions. The resting metabolic rate is the rate at which calories are expended during periods of rest.

Fact: Participation in regular exercise increases the body's metabolic rate. Aerobic exercise causes the body to burn calories well after the exercise session ends - during periods of rest. As a result, an increase in resting metabolic rate increases the total calories burned.

Many who are unaware of this spend needless hours exercising in order to burn all the calories they consumed during the day. They get disappointed when readings from the exercise machines only amount to several hundred calories burned. The fact is that most calories are expended during periods of rest. Only a small percentage of total calories is burned during exercise. Exercise, however, is the one component that makes this whole process work. One study has shown that as the level of exercise intensity increases so does the amount of post-exercise energy expenditure.

Fact: Strength training also known as weight training or resistance training may also increase the resting metabolic rate. Strength training increases muscle mass. Muscle burns energy in order to sustain itself while fat just sits there. As the muscle to fat ratio increases so does the resting metabolic rate. This "invisible exercise" (calories burned by muscle) continues to burn calories 24 hours a day.

A study was conducted by the Department of Kinesiology at the University of Maryland to determine the effects of strength training on resting metabolic rate (RMR), energy expenditure of physical activity and body composition. It was found that strength training significantly increased the RMR in the group of subjects that participated in this study.

Since muscle mass burns more calories than fat, a body with increased muscle to fat ratio will burn more calories even while at rest. And the fact that almost 70% of calories are burned during periods of rest, should encourage one to maintain her muscle mass by exercise and strength training.

Myth: Many people think they can't lose weight because they believe their weight is genetically predetermined. This is not true. In fact only 25% of your weight has been predetermined by your genetic make up. The rest is a product of your behavior, which includes diet patterns, exercise participation, and stress levels. Many studies have shown that metabolism can be increased by exercise participation and proper diet regardless of a person's age.

Evidence from a recent study from the Journal of Gerontology revealed that older people show the same muscle development as young people during weight training. Consequently, even the elderly can build lean muscle mass and therefore increase their metabolic rate.

In conclusion, in order to have a favorable body composition with a higher muscle to fat ratio, we need to exercise regularly. The addition of weight training further increases muscle mass which fuels the metabolic process. Add to that a well balanced diet and you have the perfect formula for weight loss maintenance.

Article Source: http://EzineArticles.com/9143272

Ashley's Extreme Weight-Loss Makeover

How Does Pure Garcinia Cambogia Extract Aid Weight Loss?

There has been a lot of interest in pure Garcinia Cambogia extract and its impact on weight management. This plant extract sourced from the fruit of Garcinia Cambogia (also commonly known as brindleberry or gambooge) consists of a compound called hydroxycitric acid (HCA).

Having been the subject of comprehensive research, HCA has been clinically verified to stimulate weight management. This compound helps the body eliminate excess fat through several processes, including blocking fat production, enhancing emotional wellbeing, and reducing appetite.

So let's look at the ways in which pure Garcinia Cambogia can assist with weight management:

1. Blocks Fat:

HCA suppresses the activity of citrate lyase. Citrate lyase is involved in fatty acid biosynthesis. Citrate lyase is the connection between metabolizing carbohydrates and producing fatty acids. When HCA is present in the body, rather than transforming excess sugar into fat, this energy is used to produce glycogen in the liver and muscles. This prevents the formation of fatty tissues.

By enhancing the availability of glycogen in the muscles, the body has more energy available to help muscle growth. As a result, HCA promotes the development of lean muscle mass. Furthermore, the formation of triglycerides and bad cholesterol (LDL) are reduced by blocking the activity of citrate lyase. This helps to lower the risk of atherosclerosis.

2. Enhanced Emotional Well-being:

There are a couple of ways in which HCA promotes emotional well-being.

First of all, this compound assists with stimulating the production of serotonin. This feel good neurotransmitter lessens depression, anxiety and other mood disorders, which is great news for emotional eaters who seek consolation in food when they are feeling low. When mood is improved, the inclination to binge on unhealthy food items is reduced.

The 2nd way in which HCA improves emotional well-being is by lowering the concentration of the 'stress' hormone cortisol. This hormone can build up with time and have a variety of harmful effects, which includes weight gain. High levels of cortisol support the build-up of visceral fat cells in the belly area.

Excessive cortisol levels also impede the insulin-blood glucose relationship. This decreases energy availability and stimulates the brain to communicate food cravings to gain more energy. By decreasing cortisol concentrations, you'll crave less food and begin to lose weight.

3. Appetite Suppressant:

While HCA decreases food cravings by reducing cortisol levels, it also helps to suppresse appetite due to increased levels of glycogen. Increased glycogen levels stimulate receptors in the liver, transmitting messages to the brain that you've eaten enough. This lowers the amount of calories needed to feel satisfied, bringing about healthy weight-loss.

4. Choosing A Supplement:

Undoubtedly taking pure Garcinia Cambogia Extract offers a number of health benefits. However, you should beware when choosing a Garcinia Cambogia supplement. Opt for a supplement that is highly concentrated in HCA; more than 50 % if possible, and a high quality product with no extra ingredients.

Finally, one of the most crucial factors in the effectiveness of pure Garcinia Cambogia Extract has been shown to be how it is taken. It should be taken on an empty stomach approximately 30 to 60 minutes before a meal and with a glass of water. This ensures the HCA has been adequately absorbed before food consumption and will ensure maximum weight-loss benefit.

Pure Garcinia Cambogia Extract has been shown to be highly effective for weight management, as well as contributing to the other health benefits already examined.

Article Source: http://EzineArticles.com/8096521

How to Lose Weight Fast (My Story)

Do We Have A Choice About Our Health? I Chose A Paleo Diet - Eat Fat, Keep Trim And Be Healthy

"Your paradigm is so intrinsic to your mental process that you are hardly aware of its existence, until you try to communicate with someone with a different paradigm". - Donella Meadows

THIS IS SIMPLY MY OPINION. Admittedly I am somewhat passionate about the topic, having worked as a Personal Trainer for 6 years and now running a company that deals directly with this topic, but still it is simply my opinion. I say this because I encourage anyone and everyone to check out the facts for themselves. As far as I'm concerned, there is vail that covers the whole food industry and it's up to the individual to lift it up and take a look behind.

When I first heard the term 'paleo diet' I thought here we go again. Another marketing ploy created with financially driven motives in mind. I understand why it's so easy to dismiss anything new we hear in the media. It's much easier as human beings to stick to what we know and tell ourselves that what we eat is right, I mean... as human beings we are always right... right? But what if we are getting it wrong? What then?

I've always been curious, I continually poke around and ask questions regarding the health & fitness industry, it's in my DNA. As part of a company dedicated to nutrition you get to interact with many other experts in the industry too. Naturopaths, nutritionists, some extremely fit athletes and CrossFit owners/clients. Then we get those at the other end of the scale with weight issues and more serious health concerns.

After years of this poking around to see what really fits, the trail kept leading me back to the way I've been eating for years (and I feel pretty good!). What I didn't realise it is that it's termed the paleo diet. I have learned that there are different versions of the paleo diet, but in a nutshell that is how I do things and why we have embraced the paleo diet at 180 Nutrition.

Sadly, most of the industry is driven by money with profit and the bottom dollar in mind. There are no real concerns for health, if there were then why are we getting fatter as a nation each year? Why is there so much confusion? If the stats continue to grow annually, 100% of us will be obese by 2030! Can this be right?

DO YOU HAVE THESE FOODS ON A DAILY BASIS?

Seriously think about the next question for a moment.

If you know your daily food intake needs improving and you woke up in the morning completely inspired, what's the first thing you would eliminate from your diet? What would you start buying and eating more of?

People tell me they eat a healthy diet all the time, but when you start to break it down, the foods they eat are anything but!

Take a look at the list below. Does your daily diet consist of the these foods?

*Soy milk
*Low fat yoghurt
*Breakfast cereal
*Bread
*Rice
*Pasta
*Gluten free muffins, cakes etc.
*99% fat-free products
*Corn fed or processed meat
*Homogenised milk
*Organic packaged products

These foods make an appearance in many people's overall daily diet. Take a closer look and you will find that they are not very nutritious at all. All I see is a lot of sugar, carbs that are mainly processed (this will have the same effect on the body as sugar), processed fats (my belief is that these are very damaging) and some preservatives and flavourings etc thrown in for good measure. Oh and organic... a buzz word that is heavily marketed but doesn't stand up to scrutiny.

You can have an organic cardboard box, but that doesn't mean it's a healthy option if you eat it.

So where are all the nutrients?

My belief is that these food types are contributing to our health problems. From lack of nutrients to over production of insulin. Throw in a hectic working week with stress levels through the roof, add a sedentary lifestyle and you are asking for trouble.

But the good news is with a little planning and creativity, you can control what you eat. Like I always say, don't count calories, make what goes in your mouth count!

If there's only one thing you take away from this post, just remember this and own it: "Carbohydrates controls insulin; insulin controls fat storage."

I hear a lot of confusion around this topic, especially when it comes to weight loss. And even more so - FAT. Not your love handles kind of fat but the fat that we eat.

If you could make simple dietary and physical changes to your daily life that would greatly improve your overall health over time would you do it? You'd certainly like to thinks so. But I often hear resistance to change when it comes to the food we eat, and especially when it comes to fat. So, consider the next quote below.

'All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.' - Arthur Schopenhauer, German philosopher

So what do you consider to be healthy now? I've outlined below what I usually eat in a typical day and what I see as a typical daily diet for many people:

Typical Breakfast
*Slice of multigrain toast & Jam
*Museli

My Breakfast
*Cod liver oil capsules & Krill oil capsules on rising (Giving me a range of essential fatty acids)
*3 egg omelet with veggies, mushrooms, Parmesan & spices
or
*3-4 dessert spoons of 180 Protein SuperFood, 2 organic eggs, some coconut milk, ice, a few berries and a little water. Blend. (Sometimes I use 1/2 avocado or frozen spinach. Whatevers in the fridge)

Typical Lunch
Salad & meat sandwich (bread like focaccia)

My Lunch
*Large Chicken salad with olive oil

*Typical afternoon snack
*99% fat free muffin

My afternoon snack
*Half avocado with chopped cherry tomatoes and ricotta. Sea salt & pepper.
*Typical Dinner
*Pesto chicken pasta

My Dinner
*Grass fed steak (palm of my hand size) cooked rare in coconut oil and cajun with veggies.

Are you eating the typical daily diet that is perceived to be healthy? If you are, why? Is it going to effect your health long term? Can you see a difference in the meals?

From my years of experience, I feel that natural fat is not the culprit. I personally don't mind how much natural fat I eat (this includes cholesterol from organic eggs and grass fed meat) and I make sure I get a broad range of fatty acids (omega 3′s especially - big fan of krill oil). I have moderate protein and most of my carbs come in the form of vegetables and a little fruit. I've cut all sugar.I stop eating when I'm full and I don't eat until I'm hungry. I exercise most days and always look for a good nights sleep. Pretty simple really.

I find most people struggle getting their head around eating fat (NOTE: I'm talking about natural occurring fat and fat from naturally grass fed animals. Not corn fed!! Or fats that have been homogenised or hydrogenated. I do my up most to avoid any kind of processed fat) and understandably so. We are taught a low fat diet is healthy. If you eat any other way then you must belong to some cult!

But what I encourage you to do is investigate and be open. Back in 2007 I heard about a small organisation that where helping people with chronic diseases and cancer. They were supportive through natural remedies including diligent nutrition (think dedication of an Olympic athlete), weight training and creating a supporting community for each other.

I knew no one with cancer personally, I didn't have cancer either but I was hearing stories of remarkable results. And I was hearing high fat diet with low carb. All this was going against the very things I've been taught (& I work in the health & fitness industry). But I was curious, in fact so curious I rang them up and a week later I was flying up there. It would have been very easy to dismiss but I needed to know more.

I met over 20 people who had different forms of cancer on that weekend. This wasn't about miracle cures or false claims, but simply giving the best possible chance for the body to heal itself through nutrition and environment. Many people had been in ketogenesis (when the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy, not to be confused with Ketoacidosis) for over 12 months and were doing really well.

So what were these guys eating? A natural high fat diet, moderate protein along with lots of veggies and minimal carbs. What was even more interesting was that most of these people (because of their illness) where being monitored by their local doctor. It's common to find many problematic health issues occurring at the same time along with chronic diseases like cancer. High blood pressure, high cholesterol, gut problems, depression etc. So they would report back to get check ups for many of these. If they stuck diligently to their new lifestyle of eating and weight training (100% commitment like Olympic athlete, remember!), then a lot of these symptoms where starting to improve.

Was this enough for me to start to digging further and question what we are taught to eat? For me, absolutely! Is it the right way to eat? It is for me that's for sure. I treat it all like an adventure and continue to learn as I always look to try and fit the pieces together.

What's right for you? Only you can truly answer that. But I certainly encourage everyone to be curious, open and to try new things.

So the question is; are you eating a healthy diet?

Do you really question what you eat?

Are you in good health? If not, why?

If you could do one thing right now that would be a positive step to improving your health, what would it be?

By Guy Lawrence

Article Source: http://EzineArticles.com/7900409

How to start living a healthier lifestyle - Tips for a healthy life

The 3 Best Lower Abdominal Exercises

Leg raises

Leg raises are a real staple lower ab exercises, and can be performed on either a captain's chair or a pull up bar. Position yourself in the chair or hang from the pull up bar, and raise your legs upwards, keeping them as straight as possible. Make sure you go beyond the 90 degree 'L' shape- the bottom part of the movement targets your hip flexors more than your lower abs. If you are struggling to perform the exercise, don't worry- it is tough. Instead opt for the knee raise- the same exercise except your legs are bent at the knee. Again focus on going well past 90 degrees- range of motion is key in performing this exercise.

Scotties

I don't actually know the proper name for this exercise- my mate Scotty demonstrated it about 4 years ago and it has remained a staple of my abdominal workouts ever since. Take a 5kg plate, preferably one coated in rubber. Lay a gym mat out on the floor and lie face out, with your legs and arms extended. Hold the plate in your hands, draw both your arms and legs in, transfer the plate onto your shins, and then re-extend your body with the plate balancing on your legs. Now draw your legs back in and transfer the plate back into your arms- that is 1 rep- try 4 sets of 10-15 reps. If you find it tough, try a lighter weight, or indeed no weight at all.

The real benefit of this exercise is that it targets a huge range of muscles in your core- pulling your legs in works both your hip flexors and lower abdominals, and crunching up to grab the plate with your hands also works your upper core hard. Furthermore this is an exercise that you can make measurable progress- once you find 5kg easy, try and move up to 10.

Swiss Ball Roll Ins

Place a Swiss ball on the floor and balance your shins on top of it, keeping the rest of your body in the press up position- (as though you were about to form an elevated press up). Draw our knees in towards your stomach, allowing the ball to roll forward. Squeeze your abs and then re-extend your legs to the start position. Try 4 sets of 15-20 reps. This is a really effective exercise- not only does it work your lower abs, but your entire core has to work to keep yourself balanced upon the swiss ball.

Article Source: http://EzineArticles.com/7924412

Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen has to comprise of strength straining, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout

• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.

• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.

• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.

• Front kick lunges are another. Light weights can be used to strengthen the arms. Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout

These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.

• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.

There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practiced. Wear cushioned shoes designed for training/running.

• Jumping jacks are another medium- to high-impact exercise. Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.

• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

Article Source: http://EzineArticles.com/7814593

Exercise Fitness -

How Cardio Gets Rid of Cellulite

So far we've said that in order to get rid of cellulite you need to do some form of weight training and to increase the heaviness of the weight. The second thing I touched on was that the shape of the kettlebell forces you to use muscles that you normally wouldn't use with machine weights or dumbbells and barbells. The third thing you need to do to get rid of cellulite you need to do some form of cardio training. This will be the focus of this article.

So far we have established that we need to build muscle in order to burn fat and reduce that unwanted cellulite. We have also established that the shape of the kettlebell forces our bodies to use more muscles - literally meaning that we are getting stronger faster and burning more calories and body fat quicker. So is there a need to do cardio? Can we just do strength training exercises in order to get rid of cellulite?

Well the answer is yes and no. The great thing about cardio is that it burns a lot of calories during the workout. Simply doing strength training alone will not burn the same amount of calories as cardio during the session. Yet when the cardio workout is finished you literally stop burning any extra calories. So in order to continue, you need to do more cardio! If I had all the time in the world to walk and run and do other forms of cardio then this wouldn't be a problem! Although the question is, can cardio alone get rid of cellulite? In my own personal experience, there was a time of approximately 1-2 years where I completely stopped doing any weight training. I really thought weight training made me 'bulky' and if I wanted to lose weight I should just focus on cardio. So I switched my training sessions to walking, bike riding and the occasional running. During this time I actually gained weight and I noticed a considerable increase in my cellulite. What was going wrong? This was just prior to discovering kettlebells. I must also admit here that my diet was not the best at the time. So a poor diet combined with some cardio exercises caused me to gain weight and see an increase in my cellulite. When I started my training regime with kettlebells, I decided that it was time to clean up my diet as well. For maximum fat loss a healthy diet is also a must! OK, so with my kettlebells I was now doing weights and cardio combined - killing two birds with one stone so I no longer needed to spend 45 minutes on cardio and 45 minutes on weights, what I used to do at the gym. I was now exercising approximately 45 minutes 3x a week and I lost weight and saw definition that I never had before. The results were amazing. The great part was that I wasn't bulky I was starting to look lean and trim. The best part was that I could fit into clothes I never could before.

"But Fab you said 20mins 3x a week is all you need, you were training a lot more!" I hear you say. Since we are discussing the need for cardio in this article, I will briefly touch on this here, but to give it the justice that it deserves I will be writing another article to explain more thoroughly. So stay tuned for that. Call me crazy but I didn't believe that less is more. In fact I still believed that the more I exercise the stronger and fitter I'd become. So I even wanted to exercise 4-5 times a week with my kettlebell! I guess I could, if I really wanted to but I didn't need to. I found myself strapped for time further on in my training and reduced my exercise to 20 minutes 3x a week. This was just prior to my pregnancy and this time I got stronger and fitter and I was doing less. My body looked the best it ever had. That's all I'll say here and will go into detail on this later on.

So why is cardio alone not enough? The ideal solution here is to find a form of training that will increase your basal metabolic rate, the rate at which you burn calories when doing nothing at all. Doing hours of cardio alone is great at the time. As you can burn more calories during the session than just weight training alone yet when you leave the gym or the running track, the extra calorie burn usually stops there. Yet when you do weight training it can last from 24-48 hours after you've completed your exercise regime. Weight training continues to burn extra calories after the workout because the body needs to repair itself from that workout. This means that you can continue burning added calories without doing anything at all for the next 24-48 hours! Also the heavier you lift, the more calories you burn! So combining the two - cardio and weight training using the kettlebell as your tool is a form of metabolic training - literally increasing your metabolic rate at rest. This means that when you are doing nothing you are burning calories - major calories. To put it another way if you could run with a weight in your hand - you will significantly burn more calories than just plain running alone! And you will burn calories long after the run because of the added weight.

Article Source: http://EzineArticles.com/7812256

The 3 Week Diet System - How to Lose Weight Fast

Your Blueprint for Healthy Living

Living healthy can be a challenge, especially when you don't know how to get started. These five expert tips will help you get on track to live a healthier, happier life.

The Top 5 Tips to Start Living Healthy Now

1. Exercise is by far one of the best things you can do for your health for many reasons. Exercise battles stress, a known cause of many of today's most prevalent diseases. It also reduces anxiety and jump-starts the feel-good hormones called endorphins in your body. It is one of the best things you can do for yourself. The most important part of exercise is finding something you love doing. It doesn't necessarily mean you need to sweat it out in a gym. People who enjoy the exercise they do are more likely to stick to it long-term than those who view it as a chore, so try out a bunch of different activities until you find the one that works for you.

And good news too, a study found that after just sixteen weeks of 30-40 minute exercise four days a week volunteers were sleeping better and had more energy throughout the day. So go hiking, play tennis, go on a walk, or take up a dance class.

2. Spend time in nature. It will boost your self-esteem according to research at the University of Essex in England. Just five minutes can do a world of good, and those first few minutes happen to be the most impactful. A study done in Japan even showed that people who spent two consecutive days in nature had increased immune functioning and their improved germ fighting defenses lasted for a week afterwards. One reason for this could be the airborne compounds that plants produce called phytoncides, which kill bacteria and fungi. This could be the best way for you to prevent a cold this year.

Too busy to hit a park or spend time in the yard? Even small doses count; just having a vase of flowers or plants around can do the trick.

3. Fresh fruit and veggies go a long way towards boosting your health. Try to go for whatever is in season like berries and corn in the summer and apples in the fall for example. They are packed with flavor, have fiber and have the added bonus of supplying water to your body. Fruits and vegetables are largely composed of water, making you feel full without packing in a lot of calories. They are also packed with nutrients and studies have shown that they can go a long way to preventing Type 2 diabetes. Most people don't actually get enough fruits and veggies in a day, so to make sure you are, try to fill half of your plate with fruits and veggies at every meal. If this sounds like too much at first, try starting out with one vegetable or fruit with each meal then work your way up. Some great ways to add more vegetables and fruits to you diet are as simple as adding salsa to your scrambled eggs or tomatoes and lettuce to a lean hamburger.

4. Take a break. Reserve a day out of the week or an hour a day for a little "me time". Do things you enjoy to break away from the everyday grind that can leave your head spinning and make your anxiety skyrocket. Taking a vacation is even better. A study done by the University of Pittsburgh found that people who vacationed at least once a year were 17% less likely to die from any given reason than others who never took a break. Do you think you are too busy to take a break? Think of it as an investment to your wellbeing, happiness and productivity. Are you long overdue?

5. Friendships are golden. Socializing and spending time with good friends leaves you better equipped to cope with life's challenges, and it's a great outlet for stress. It reinforces your support system, giving you stronger feelings of self-worth, security and emotional resilience. Plus, your friends' good habits can rub off on you too. Studies have shown that women whose close friends had healthy habits like exercise and eating healthy foods were more likely to take up those habits themselves. Watch out, unhealthy habits are just as likely to rub off on you too! When life gets busy, hectic social outings are among the first things people drop. One tip for maintaining a healthy social life is to involve friends in the activities and to-dos you have like shopping, errands, or going to a farmer's market together. Or exercise together. Still can't get around to it? Pick up the phone and call your friend.

Article Source: http://EzineArticles.com/7791162

The BEST fat-burner food is BANANAS!

Top Health Tips To Help Stay Healthy

It is a universal truth that nothing is more important than your health. That is why Health tips are very crucial for our healthiness. These tips help to get our body, soul and mind in perfect states. There are numerous tips out there to help improve our body strength, lose weight and stay healthy; these include:

1. Lose Weight Sensibly: It is vital to lose weight sensibly as a sudden loss in weight can be harmful. You cannot just abruptly stop eating all those meals that have always appealed to you and expect that your body mechanism will smile at that. The process is gradual and must be followed if you desire to lose weight and stay healthy.


2. Eat Fresh Vegetables and Fruits: Vegetables and fruit serve as fillers for the stomach. They help to keep you full and away from foods with high calories.


3. Do not rush your meal, eat gradually: This will help you eat less and will help in weight loss.


4. Keep a food Journal: On a food journal, honestly fill in all meals that you take regularly; this should include the sauces and condiments and all foods that have calories in them. From your journal, observe if it is possible to slash your meals and eliminate food items that you do not actually need.


5. Exercise Daily: Take physical exercise at least thirty minutes daily. It is reasonable to include a day off every week.


6. Integrate beans and other legumes into your eating plan for weight loss: These meals hold plenty of fibre and will maintain you longer throughout the day.


7. Eat nuts: This has proven as a successful means to lose your weight. Just a nibble at a nut will revitalize your vigour for the rest of the day.


8. Good Breakfast: Eating a good breakfast is one of the most optimistic things you can do if you really intend to lose weight. A good breakfast should include new fruit or fruit juice, a high-fibre breakfast cereal, yoghurt or low-fat milk, a boiled egg and whole wheat toast


9. Take Ginger: The oil in ginger has made it a very helpful herbal medicine for nasal and chest congestion. Dish out two cups of hot water over 1-inch piece of peeled, grated ginger and steer for ten minutes. Add a pinch or two of cayenne pepper to the water and drink as desired.

These are just a few health tips to help you stay healthy. Keep in mind that staying healthy is a continuous process and should be done with consistency.

Article Source: http://EzineArticles.com/7767146

WEIGHT LOSS TRANSFORMATION : BEFORE & AFTER - 120LB WEIGHT LOSS JOURNEY

A Personal Trainer Who Will Help You Succeed in Your Weight Goals

If you are overweight or just out of shape and want to change, then you might want to find a personal trainer. It will not be easy, but if you find the right individual to help you, then you should have success and reach your desired goals. Whether your goal is simply to be toned and fit or to lose a hundred pounds, you should be able to find the right person to help. Look for an individual who is experienced, strong, and affordable.

Experience is very important. Having a personal trainer who has helped others with the same problems that you have is helpful. It is also important that he or she has experience in helping people prepare to get fit. Knowing how to stretch correctly and warm-up is crucial. It is also important that he or she has enough medical training to notice any problems that need to be addressed with the trainee's health.

Strength is also a trait that is important. Physical strength as well as mental strength is essential. You do not want to have a trainer who is not as in shape as you would like to become. You also do not want someone to let you have it easy. It is important to have someone who can read your personality and give you the type of encouragement that you need. That could mean having him or her yell in your face, or it could just mean quiet encouragement.

Affordability is also an important consideration. You need to make sure that you find a personal trainer who is not excessively expensive. Of course it may be worth it to you to pay quite a bit to get results, but you should look at your budget, compare the cost of various other trainers, and try to come to a conclusion from there.

After considering these areas, you should have tools to help you make your choice. Using the Internet is a beneficial way to search for the right personal trainer. You should be able to find out quite a bit of information that will help you to narrow your search so that you do not have to have too many consultations or phone calls before you can make your decision. You will not regret hiring someone to help you reach your fitness goals. If you do not yet have any goals, then it may be time to start making goals. It can all start with a piece of paper and pen.

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10 Easy Ways to Lose Weight

A Guide to Carbohydrates and Weight Loss

Carbohydrates are nutrients that your body breaks down to create sugar. Like other nutrients, carbohydrates also provide vitamins and minerals. But what does this have to do with losing weight?

Why Does The Body Need Sugar?

The cells in our body use sugar to make energy and your brain runs off of it exclusively for fuel. So, just like gas for your car, carbohydrates keeping the motor running. And while it is also true your body can run off fat and protein for a while, it will eventually need to switch back to carbohydrates, otherwise it will start eating its own muscle for fuel - not a good idea when dieting since it lowers your overall rate at which your body burns calories.

Two Kinds of Fuel

There are two types of carbohydrates: simple and complex. Simple carbohydrates are easily absorbed and provide quick energy to the body. Have you ever reached for a candy bar when you were feeling tired? That's you feeding your body simple carbohydrates to get the boost you needed. More examples of simple carbohydrates are honey, breakfast cereals, breads and biscuits made with white flour, fruit juice, and most crackers.

Complex carbohydrates aren't as quickly digested as your body since they usually contain fiber and as a result, don't cause the spikes in blood sugar. They also carry a lot more nutrients than simple sugars. Some examples of complex carbohydrates include whole grains, fruits, vegetables, and legumes.

There has been a lot of talk about carbohydrates and how they hinder weight loss. To a certain extent that is true - if you eat too many carbs, then your body will end up storing them as fat. In addition, when you continue to go overboard on carbs, you become sluggish, overweight and retain water. But here's the thing: you body needs carbohydrates to fuel your brain, to create red blood cells (a key component of blood) and to repair wounds. So how much is too much?

Recent scientific studies show that daily carbohydrate intake between 100 grams and 150 grams per day is right where you want to be; enough carbs to run your body in a healthy, efficient manner but not get in the way of weight loss. Of course, if you are exercising strenuously on a daily basis, are recovering from illness or surgery, or have other health issues like diabetes, your optimum carbohydrate intake level may be different - and in some case, dramatically different. It's best to check with your doctor to be sure.

Shane Stewart is a full time fitness instructor living in Maryland USA. He writes articles for many online publications on the subject of health, diet supplements, weight loss and fitness.

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