tag:blogger.com,1999:blog-79889247645895026842024-03-05T07:12:31.810-08:00Physical Health GuideMaximum Well BeingAnonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-7988924764589502684.post-59695839405522660242013-09-24T18:55:00.001-07:002013-09-24T19:20:27.168-07:00Sleepless Nights Can Cause Relationship Conflict<div style="text-align: justify;">
<a href="http://www.blogger.com/blogger.g?blogID=7988924764589502684" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: verdana,geneva; font-size: medium;">Couples who did not sleep enough ended up fighting with each other on an increasing frequency according to a study by the University of California. This new discovery revealed more information on how couples with sleepless nights could not deal with conflict while previous studies demonstrated how lack of sleep could impair romantic relationship. Even you sleep well most of the time, just one bad sleep will cause conflict with your partner the following day.</span></div>
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<span style="font-family: verdana,geneva; font-size: medium;">“Couples who fight more are less happy and less healthy. Our research helps illuminate one factor that leads couples to engage in unnecessary and harmful conflict by showing that couples experience more frequent and severe conflicts after sleepless nights.” Amie Gordon, the psychologist of University of California</span></div>
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<span style="font-family: verdana,geneva; font-size: medium;">If lately you’ve been fighting with your spouse more frequently, maybe it is time to check if both of you have enough sleep.</span></div>
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This article appeared originally at <a href="http://www.physicalhealthguide.com/sleepless-nights-can-cause-relationship-conflict/">http://www.physicalhealthguide.com/sleepless-nights-can-cause-relationship-conflict/</a>.</div>
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Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-80219385131043897602013-09-18T21:07:00.001-07:002013-09-18T21:07:44.061-07:00Should You Buy An Aerial Yoga Hammock<p>Have you wondered what is an aerial yoga hammock? This exercise equipment can be contributed to the latest craze in yoga. The creator of this yoga is Christopher Harrison, a dancer and a former gymnast.<br/>If you are looking for an exciting and fun way to work out, then you should take a look at... <br/>This article appeared originally at <a href='http://www.physicalhealthguide.com/aerial-yoga-hammock/'>Should You Buy An Aerial Yoga Hammock</a>.</p>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-62622686954132198322013-09-15T18:48:00.001-07:002013-09-15T18:52:09.499-07:00How To Lose Muffin TopWhen you see overhanging flesh around your waist, this is your muffin top. It doesn’t look pleasant at all especially if you wear half shirts or low-cut jeans. So how to lose muffin top?<br />
One of the best ways to get rid of muffin top is to do interval training. If you are a...This article appeared originally at <a href="http://www.physicalhealthguide.com/how-to-lose-muffin-top/">How To Lose Muffin Top</a>.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-9167266725627195232013-09-10T22:14:00.000-07:002013-09-10T22:14:04.867-07:00Zumba Workout Videos<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">Keep Yourself In Shape With Zumba Workout Videos</span></h2>
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<span style="font-family: Verdana, sans-serif;">If you want best results from your workouts, you need a variety of routines. Running everyday will not give the kind of body that you want. Simply because there will come a time when your body become adapted to running. Thus, it hits a plateau, showing no further improvement.</span></div>
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<span style="font-family: Verdana, sans-serif;">Zumba Fitness is something you can explore if you want to incorporate new drills into your daily cardio exercise. It is a fast-paced workout that features Latin dance movements. Since it started a few years ago, it has become a worldwide phenomenon. Today, you can find various Zumba workout videos which you can do at home. The best Zumba fitness DVD is the ones that can meet your goals.</span></div>
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm-na.amazon-adsystem.com/e/cm?t=skcabl-20&o=1&p=8&l=as1&asins=B008ZB4C50&ref=qf_sp_asin_til&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 240px; width: 120px;"></iframe>
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<span style="font-family: Verdana, sans-serif;">"<i>When the first song started, I anxiously wondered what I had gotten myself into and thought about planning an exit strategy. But when the class ended, I was drenched in sweat and grinning like an idiot, in disbelief that an hour had just flown by. After years of being a slave to the elliptical machine, I walked out of that class feeling like I had just had a major fitness revelation: Working out could be both productive and fun!</i>" </span><span style="text-align: center;"><span style="font-family: Verdana, sans-serif;">Melinda Hershey of </span></span><span style="font-family: Verdana, sans-serif;">SparkPeople.com</span></blockquote>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><b><a href="http://www.amazon.com/gp/product/B008ZB4C50/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008ZB4C50&linkCode=as2&tag=skcabl-20">Get The Best Deal Of Zumba Fitness Exhilarate Body Shaping System DVD</a><img alt="" border="0" height="1" src="http://ir-na.amazon-adsystem.com/e/ir?t=skcabl-20&l=as2&o=1&a=B008ZB4C50" style="border: none !important; margin: 0px !important;" width="1" /></b></span>
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Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-46493596942930891982013-09-10T09:32:00.002-07:002013-09-10T21:44:42.309-07:00Should You Eat Like A Caveman<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana,sans-serif;">If you do some research on paleo diet, you will come across some bold claims that it is one of the most effective ways to lose weight. Furthermore, this form of eating helps to reduce blood pressure and sugar levels. More often than not, your energy level will improve. You also tend to be stronger.<br /><br />So what is a <a href="http://thepaleodiet.com/" target="_blank">paleo diet</a> that people are raving about? It is about eating the way our stone-age ancestors do. Thus, it is known as the caveman's diet.<br /><br />This means if the caveman does not eat certain foods, you should not as well.<br /><br />Obviously when you look back at our ancestors, their bodies are in better shape than most of us today. They are fitter, more muscular, taller than us. In today's hectic lifestyle, you don't get to enjoy such a rock body. You have to deal with various medical issues, lack of exercise, and unhealthy eating habits.<br /><br />If you are thinking about adapting Paleo diet, then make sure you only choose fruits, vegetables, and meat. That's right. No refined carbs or processed foods.<br /><br />Well, it is not that bad after all. Can you imagine swapping tofu with a healthy serving of delicious bacon?</span></div>
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<span style="font-family: Verdana,sans-serif;"><br />If you are the kind of person who feel very hungry the next morning, then you are not alone. With Paleo diet, you can have eggs. And you can cook them in many ways. After all, they are considered the best food for paleo dieters after bacon. However, eating eggs every day can be boring. <br /><br />Alternatively, you can switch to bacon. Here is a tip that I think you would like. Use the bacon grease to cook your eggs. You will love it as it enhances the taste.<br /><br />Always remember to avoid any food that uses flour. It is an enemy to any paleo dieters.<br /><br />You can forget about frozen foods. All foods should be fresh just like how the cavemen prepare their meals.<br /><br />For snacks, it is tempting to grab a bag of potato chips. Instead, munch on fruits or nuts.<br /><br />If you are cooking, you have to use certain oil. Most paleo dieters prefer avocado, olive, coconut, and macadamia oil.<br /><br />When you eat like a caveman, over time, you will notice you have more energy and sleep better. You have more strength to perform workout on a longer duration.<br /><br />If you want to lose weight and enjoy greater level of energy, you may want to consider Paleo diet. But it is not going to be easy. You need to be discipline. Sometimes, you tend to fall back on your bad eating habits. As long as you are committed to follow through, your body will reap the benefits in the end.</span></div>
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<a href="http://a071d2q1zfj71lfagen9rdysbu.hop.clickbank.net/" rel="nofollow" target="_blank"><img alt="Paleo In A Kitchen" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzvYNhq-N6N-BbQ3yPNPnuYSzEYlEVzW1DExArawcWCg3UhfzFiwVWWXwigh3_hKazD92-CAMR7knp4pTVbW0EBJVPYbnXs_0cfLak8i5XikYqbDu2MfdR1lj8mdVjNUothRqz6d_9jcw/s1600/paleoinakitchen.jpg" title="Paleo In A Kitchen" /></a></div>
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<span style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/sweetbeetandgreenbean/" rel="nofollow" target="_blank">Photo courtesy of Flickr</a></span></span>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-46220967620279812012013-04-27T05:15:00.000-07:002013-04-27T05:15:00.279-07:00Newly Married Couples Are Likely To Gain Weight If...<div style="background-color: white; color: #222222; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Just the other day I was looking at my old wedding photos and thought to myself, "how I wish I was still as slim". I'm pretty sure if we looked at old wedding pictures of friends and family, we will be amazed at the difference in weight. The once handsome bridegroom that was slim now have a bulging belly. The then size 6 dazzling bride is now a size 14. What's with marriage and putting on weight?<br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="background-color: white; color: #222222; display: inline ! important; float: none; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Well, researchers from the Southern Methodist University took a closer look. They studied if there was a relation between marital satisfaction and weight gain. The study involved 169 newlywed couples. Data on marriage satisfaction and body measurements were collected over a 4-year period. What did they find? Andrea S. Meltzer, a psychologist and the lead researcher stated that spouses gained more weight over time when they were satisfied with their marriage. Those that were less satisfied, didn't gain as much weight. You'll find this study published in the journal Health Psychology.<span class="Apple-converted-space"> </span></span></span></span><div class="gmail_extra" style="background-color: white; color: #222222; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">So I guess we can safely assume that chubby couples are the happiest couples? In my humble opinion, it kind of makes sense. If you are happy in your relationship, there's less stress. That could mean you're eating better and sleeping better too. What are your thoughts on this? Have you gained weight since you got married?</span></span><span style="font-family: Verdana,sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-79922592969023133212013-04-18T02:00:00.000-07:002013-04-18T02:00:03.672-07:00Coffee And Green Tea May Prevent Stroke<br />
<span style="font-family: Verdana, sans-serif;">Are you a coffee drinker? Or would you rather green tea? When it comes to reducing the risk of a stroke, it doesn't matter which one you choose. They are both helpful in that respect. This is according to a 13-year Japanese study involving 82 369 people of both genders. You can read about it in a journal called "Stroke" by the American Heart Association.</span><br />
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<span style="font-family: Verdana, sans-serif;">Apparently, if you want to greatly lower your chance of a stroke, you just need to drink more green tea. If you prefer coffee, one cup a day can make a difference. Daily coffee drinkers are less likely by 20% to suffer a stroke than those who drink occasionally.</span><br />
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<span style="font-family: Verdana, sans-serif;">So, what is it about green tea and coffee that contributes to the health of the heart?</span><br />
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<span style="font-family: Verdana, sans-serif;">Let's talk about green tea first. Dr. Yoshihiro Kokubo who is the lead researcher and from the Department of Preventive Cardiology, National Cerebra and Cardiovascular Center in Osaka, Japan explains that catechins found in green tea effectively control your blood pressure and improve your blood circulation. If you suffer from hypertension, your large arteries may harden. In the end, the small blood vessels in your brain might get blocked. Hypertension could also weaken your brain's blood vessels, increasing the chances of it bursting. So yeah, you want to regulate your blood pressure because your blood pressure level and chances of stroke are directly related.</span><br />
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<span style="font-family: Verdana, sans-serif;">Now lets turn our attention to coffee. The helpful ingredients in coffee are quinides and chlorogenic acid. They help in 2 areas: body weight and blood glucose tolerance. As you know, being overweight and having an impaired glucose tolerance raises your chances of getting a stroke. So shedding your extra weight and keeping your glucose tolerance level normal are important if you want to avoid a stroke. </span><br />
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<span style="font-family: Verdana, sans-serif;">Of course we know that most people drink coffee not so much for the benefit of their heart but more for their brain. Some people need it to wake up in the morning and get their brain working. You might find it interesting to know that coffee can chase away the blues too. A study recently published "Archives of Internal Medicine", took a look at more than 50000 American women. They found a less likelihood of depression among those who had a minimum of 2 cups of coffee daily.</span><br />
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<span style="font-family: Verdana, sans-serif;">Of course, when it comes to nurturing a healthy heart, it would take more than just drinking coffee and green tea. Eating a healthy diet and exercising must not be ignored.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><a href="http://www.flickr.com/photos/34523023@N00/8606003797/" rel="nofollow" target="_blank"><i>Image from Flickr</i></a></span><br />
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<span style="font-family: Verdana, sans-serif;">There are times when women get a little dry in the vaginal area and they decide to use petroleum jelly as a sexual lubricant. If you have the same idea, I suggest you find another solution to your problem. Using petroleum jelly vaginally can increase your chances of getting bacterial vaginosis. This is the finding of a study headed by Dr. Joelle Brown of the University of California, San Francisco. From their 141 female test subjects, they learned that incidences of bacterial vaginosis were 2x more than non-users.</span><br />
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<span style="font-family: Verdana, sans-serif;">Of course, having bacterial vaginosis does not threaten your life. However, it can be very uncomfortable and I'm sure every woman will want to avoid it as much as they can. Nobody wants to deal with the vaginal itching, fish smelling discharge, and burning sensation during urination. Let's not forget the embarrassment too if your sexual partner finds out that you have it.</span><br />
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<span style="font-family: Verdana, sans-serif;">So one way to avoid such discomfort is to use vaginal lubricants that are water based. Stay away from petroleum jelly and douching.</span><br />
Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-2903090744279105132013-03-06T06:59:00.000-08:002013-03-31T20:08:18.214-07:00What You Eat May Be Responsible For Your AcneDid you know that more than 17 million Americans are acne sufferers? What do you do to get rid of acne? The most common way to fight acne is to find an effective topical cream and apply that to the infected area. There is another way to clear up your complexion and most people don't pay enough attention to this area: Watch what you eat. Yup, changing your diet could help keep the acne away.<br/><br/>According to a study published in the March issue of the Journal of Academy of Nutrition and Dietics, acne sufferers should cut out dairy products and high GI (glycemic index) foods. These kinds of food were found to contribute to acne problem. This was the conclusion of researchers from the New York Medical College and New York University after scrutinizing studies ranging from the year 1960 - 2012. All those studies contained data that studied the relationship between diet and acne.<br/><br/><a href="http://www.physicalhealthguide.com/wp-content/uploads/2013/03/pasta.jpg"><img class="aligncenter size-full wp-image-289" alt="pasta" src="http://www.physicalhealthguide.com/wp-content/uploads/2013/03/pasta.jpg" width="500" height="334" /></a><br/><br/>So, what exactly is the glycemic index? It is a measurement to show how fast certain foods will spike up your blood sugar level. Ideally, you want to choose foods that have a low GI. Foods that are high GI include white bread, pasta, rice and potatoes.<br/><br/>Besides cutting out dairy products and high GI foods, you can turn to thyme to help fight your acne. This natural herb, when applied topically, is able to kill the bacteria that causes acne. The effectiveness of thyme on acne was presented at the Society for General Microbilogy's Spring Conference in Dublin. In fact, it is said to be a better antibacterial solution than benzoyl peroxide.<br/><br/><em>Photo courtesy of <a href="http://www.flickr.com/photos/nadircruise/8532366231/" target="_blank">http://www.flickr.com/photos/nadircruise/8532366231/</a></em>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-69970276985367136672013-02-03T23:06:00.000-08:002013-03-31T20:08:18.209-07:00Should You Wear Sports Bras After Breast AugmentationI was planning on having my breasts done in the near future. So for the past few months, I was on the lookout for the perfect breast surgeon. I searched the web and even asked colleagues at work. Some of them recommended a few good ones -- a handful of them even had me touch their breasts so I can get a good look and feel! I fought the urge to cringe and just thought to myself, "Now is not a good time to be awkward", as a co-worker from Finance had me poke her breasts just to convince me that hers doesn't feel all "jelly-like".<br/><br/>A few weeks ago, I was able to finally trim my choices down to two. The first surgeon is the doctor who performed the breast augmentation on my cousin Martha. The second one is a doctor who performed the surgery on three of my co-workers. I decided to pay them a visit and ask a few questions. I am particularly keen on finding out which bra to wear post-op. And I was able to gather interesting information which I decided to share with you.<br/><br/>After surgery, the breast may swell, and it is a good idea to invest in good fitting sports bras for large breasts. This is to accommodate the swelling as well as keep you comfortable for, at least, a month. In fact, one of them suggested to go bra-less. I like being sexy and all but I can never leave the house without a bra, and the surgeon suggested wearing a nice, comfortable sports bra.<br/><br/>One of the surgeons suggested not to invest in expensive sports bras in the meantime, as no one is certain how large the swelling will be, and for how long. He suggests putting of buying more expensive lingerie after 2 or 3 months.<br/><br/>When on the lookout for sports bras for large breasts, try to steer clear of under wired ones. Both of the surgeons I talked to suggested wearing a nice, non-wired sports bra. This is to let both the breast and the implants settle in their new shape.<br/><br/>I asked both surgeons if it is alright to resume gym activity, since I'll be wearing a sports bra to support my new breasts. Both of them said that, as most post-op patients, I need to stay away from strenuous physical activity. Walking is fine, so is swimming and yoga. But I have to put off jogging for a bit later. I guess I'll have to skip the marathon this year.<br/><br/>So I guess, one of the things I have to bring with me on the big day is a good sports bra. I better find a good one as soon as possible.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-86981893980039190702013-01-21T08:26:00.000-08:002013-03-31T20:08:18.199-07:00How To Prepare For Flu EpidemicAre you sufficiently protecting yourself against the flu? The CDC made a statement a few days ago that more people in the U.S. are getting the flu this year compared to the same time last year. It could be because certain areas are getting it really bad.<br/><br/>At the end of the first week of January, the flu had spread across 47 states. On the 9th January, Boston's mayor declared a public health emergency. In the Northeast, hospital emergency rooms are becoming crowded with flu stricken patients. If you don't want to get sick, you better be vigilant now. It could be right at your doorstep. The CDC has yet to confirm whether the flu is peaking or winding down. They will have a better idea in a few weeks time.<br/><br/>At a news conference, the Director of CDC urged all Americans to get a flu shot. Do not wait too long to get the shot because if you do, it will be difficult to find a doctor or clinic that have supply of the flu vaccine. The CDC is expecting around 135 million doses from the flu vaccine suppliers. Already 128 million doses have been distributed by 4th January. So, you do the math.<br/><img class="aligncenter" title="Flu" src="http://melissawillms.files.wordpress.com/2011/10/flu_1213228c.jpg" alt="Flu" width="460" height="288" />Getting the vaccination is not a 100% guarantee that you won't get the flu. Its effectiveness is only 62%. So yeah, there is still that little risk of getting it. Does that mean you should not waste your time with it? Well, it is better than nothing. When it comes to flu prevention, this is currently the most helpful solution. The flu vaccine this year is no different from the other years.<br/><br/>Here are a few more ideas on how you can avoid the flu.<br/><ol><br/> <li>Wash your hands constantly. You never know when you might come in contact with the virus. Take extra precaution if your line of work has you meeting lots of people. Definitely wash your hands after you're done visiting someone who is sick. To wash properly, scrub your hands hard for around 20 seconds. Instead of counting to 20, someone suggested that you sing "Happy Birthday" twice. Make sure you don't ingore the back of your hands, between your fingers and under your nails. The scrubbing will help remove germs and viruses from your skin.</li><br/> <li>Carry an alcohol-based hand sanitizer wherever you go. Sometimes, you may be in a situation where you can find water and soap to wash your hands. This is when the hand sanitizer comes in handy. It can also help you eliminate the germs.</li><br/> <li>Stay healthy. Watch what you're eating and live a healthy lifestyle. Make sure you are eating nutritious food. You want your immune system to be in tip top shape. If you smoke, try to stop. If you have allergies, get it under control. You don't want to inflame your upper respiratory tree. That just makes it easier for the virus to attack you.</li><br/> <li>Keep your surroundings clean. Look around you and ask yourself what could be contaminated. You might want to disinfect things like phones, door handles and remote controls. Even at the office, clean your work space daily. Just be more aware of where germs might be lurking.</li><br/> <li>Get proper rest. Sleeping late and waking up early will take a toll on your body. You need enough sleep so your body can efficiently fight whatever flu or cold that comes your way.</li><br/></ol><br/>At this time, it would be wise to do a stock check on your medicine cabinet. Make sure the batteries for your thermometer is still working. Do you have the medications you need to fight cold and flu? Make certain you have pain relievers, fever reducers, cough syrups and decongestants readily available.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com1tag:blogger.com,1999:blog-7988924764589502684.post-8451689212020125122012-12-13T18:59:00.000-08:002013-03-31T20:08:18.186-07:005 Quick And Easy Tips To Prepare Meals For Weight LossLosing weight is all about reducing calories and burning fat. It definitely takes effort to meet your weight loss goal but there are simple things you can do to raise your chances of success. These tricks only require less than a minute to do. As you go about your daily business, just integrate these tips into your life and soon, the weight will start coming off. These tips will compliment whatever weight loss program you are currently pursuing and will help boost your efforts.<br/><br/>The first tip has to do with flaxseed. The next time you have breakfast, add a little ground flaxseed to your cold cereal, hot cereal, yogurt, muffins, smoothies, pancakes, waffles and bread mixes. This source of high fiber and protein, will keep you from feeling hungry. This is one way to suppress your appetite and keep you from taking in too much calories. It is available at the health food stores.<br/><br/>Next tip is to drink green tea before exercising. Apparently you can burn more fat if you do this. The caffeine in green tea frees the fatty acids from the adipose tissue and therefore, makes them more available to be burned when exercising. Also, it contains an antioxidant called polyphenols which work together with caffeine to boost calorie burning. However, a word of warning, green tea is not recommended if you suffer from high blood pressure.<br/><br/>Do you love to spread butter on your bread or use butter in your cooking? Well, a healthier choice would be to replace butter with olive oil. In a study, participants either used butter or an olive oil dip for their bread. Those that dipped their bread in olive oil ended up consuming an average of 52 calories less than those who ate butter.<br/><br/>[caption id="attachment_273" align="aligncenter" width="500"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/12/weight-loss-meals.jpg"><img class="size-full wp-image-273" title="weight-loss-meals" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/12/weight-loss-meals.jpg" alt="Weight Loss Meals" width="500" height="293" /></a> <a href="http://www.flickr.com/photos/bmoorhead/8205570996/" target="_blank">Image Attribution</a>[/caption]<br/><br/>When you eat a salad, how are the ingredients prepared? Do you slice or shred it to small sizes or chopped them into big chunks? The trick is to leave your veggies as big pieces because that will require more effort in chewing. You'll end up eating less during your main meal. The same goes for soup. When your soup contains big vegetable pieces, you'll feel more full and eat less of the next dish. So, opt for chunky soups instead of pureed ones.<br/><br/>One last tip; make it a habit of dabbing the fat and oil off your food, especially if it has been fried. Did you know, by dabbing 2 slices of pizza, you can eliminate about 1 tsp of oil? That is 40 calories and 4.5 grams of fat. Such a simple thing to do but has far reaching effects on your weight loss effort.<br/><br/>If you want to look great in your clothes, you need to start losing weight. <strong><a href="http://www.merchantbuster.com/proactol.php" target="_blank">Check out this weight loss solution that is clinically proven to work</a></strong>.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com2tag:blogger.com,1999:blog-7988924764589502684.post-22164974226582974082012-12-05T01:04:00.000-08:002013-03-31T20:08:18.177-07:00Lose Weight To Reduce Hospitalization VisitsDo you know what is your body mass index (BMI) point? It is one way to know if you're overweight or obese. An Australian research published in the International Journal of Obesity found that <a href="http://www.reuters.com/article/2012/10/22/us-weight-hospitalization-idUSBRE89L00O20121022">heavier people had more episodes of hospitalization compared to those within the normal BMI range</a>. Example of health problems that heavier people are being hospitalized for are diabetes, heart disease, arthritis, asthma and chest pain.<br/><br/>What does this mean to you? Try not to be overweight. And if you are, take steps to lose that extra weight and you'll be decreasing your risk of hospital visits for a variety of health problems. Even small differences in your weight may make a big impact on your health.<br/><br/>You are overweight if your BMI is between 25 to 30. If your BMI is over 30, you are obese.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-83455773854338888122012-11-29T17:56:00.000-08:002013-03-31T20:08:18.164-07:00How Effective Is hCG Diet In Weight LossIn this post on hCG Diets, we're going to go over the subject of weight loss. Weight loss is now one of the highest profit making business today. People around the world are taking slimming products and investing in fitness equipment to get in shape. Say what you will but, unless you find a program that works for you, everyone would want to try any product out of desperation. Maybe we can't see the results in the next few days. Some of you don't have the time to determine a more effective way to boost your metabolism that ends with a lesser risk of obesity.<br/><br/><a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/hcg-diet.jpg"><img class="size-full wp-image-264 alignnone" title="hcg diet" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/hcg-diet.jpg" alt="HCG Diet" width="500" height="620" /></a><br/>You may have to mull over signing up weight loss program or even want to try hCG Diet since that is a lot more that the market can offer. Actually, you don't need to rush. I can understand that you can't stop thinking about burning those calories.<br/><br/>hCG Diet may work provided that you follow the instruction. This is one area where people fail to do. It is fact for any weight reduction plan.<br/><br/>Many people have tried hCG Diets and lost a exceptional amount of pounds. This was nothing new as it existed since 1954. It is only after Kevin Trudeau, revealed this special food program in his book, "The Weight Loss Cure" that it became popular.<br/><br/>In "The Weight Loss Cure", Trudeau capitalizes on the research and findings of the late Dr. A.T.W Simeon, who discover astonishing, weight loss breakthroughs in overweight patients. For years, Dr. Simeon injected obese subjects with hCG (Human Chorionic Gonadotropin), a hormone only produced during pregnancies. He was thrilled with what he witnessed.<br/><br/>You can begin with a low calorie diet (500 energy per day) to complement with hCG Diets. This will help you to remove excess fat, and begin to transform your unfavored body shape into one that your friends will be envious. Furthermore, this diet change will result in a higher metabolism, which is important in burning calories.<br/><br/>Weight problems are becoming a significant issue today. hCG Diets may appear to be an ideal solution to your ailing health. Weight problems is the cause of many medical conditions such as diabetes, coronary heart attacks and strokes. Psychologically, overweight can lead to low self-esteem and lack of confidence. The truth that those who adopt hCG Diets are likely to reach a healthy weight.<br/><br/>It may seen an effortless task. But as for any safe weight loss, it requires effort as well. Becoming slim is not going to be easy. With hCG diet and a regular exercise program, you have a better chance to lose those stubborn fats.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com2tag:blogger.com,1999:blog-7988924764589502684.post-21813090559637734692012-11-22T01:03:00.000-08:002013-03-31T20:08:18.160-07:005 Benefits Of Interval TrainingExercise is important but if you want to see a real difference in your weight and stamina, how you exercise is important. These days, walking or jogging at a steady speed for 45 minutes is considered a less efficient way of exercising. The better way is interval training. Interval training means alternating between short bursts of high intensity training and rest periods. For example, for half an hour, you alternate between running as fast as you can for 30 seconds and then slowing down to a jog for 1 minute.<br/><br/><a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/interval-training.jpg"><img class="aligncenter size-full wp-image-256" title="interval-training" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/interval-training.jpg" alt="Interval Training" width="500" height="292" /></a><br/>Here are 5 reasons why you should consider adding interval training to your exercise routine.<br/><ol><br/> <li>It helps you get rid of that stubborn abdominal fat. The International Journal of Obesity published a research that shows interval training targets your waistline. So, if you want to fit into that skinny pants again, do some interval training.</li><br/> <li>Takes less time to exercise. If you're a busy person trying to squeeze in some exercise time, interval training is perfect for you. All you need is 30 minutes instead of 1 hour. And the best part is, that 30 minutes of interval training is actually more effective than 1 hour of steady paced exercise. Just think about it, you are pushing your cardiovascular system during the 'sprint' periods. So even though your workout is shorter, you are burning lots of calories during that 'sprint' periods.</li><br/> <li>Increases your after-burn. The after-burn is the calories burned during rest or sleep. If you compare interval training and steady paced workout, after-burn is more for the former. That means, with interval training, you will continue to burn lots of calories even after you've finished your workout.</li><br/> <li>It is more fun. Seriously, it gets kinda boring just doing a steady jog or walk for 50 minutes or more. Adding the short sessions of speed in between makes exercise a little more fun. And if you go jogging with your dog, your dog will enjoy those bursts of speed too.</li><br/> <li>Increases your endurance. Interval training is a great way to build up your endurance. Very quickly, you'll find that the hills are easier to climb and the long runs or rides are not impossible anymore.</li><br/></ol><br/>Image Attribution: <a href="http://www.flickr.com/photos/atl_cadets/5952052970/" target="_blank">http://www.flickr.com/photos/atl_cadets/5952052970/</a>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-9115500010481765372012-11-12T17:40:00.000-08:002013-03-31T20:08:18.151-07:005 Simple Workouts To Lose Belly FatOne sure sign that your waistline is expanding is when you try to buckle up your pants but you can't unless you hold your breath and suck it in. Changing your wardrobe to rubber waisted pants is one way to cope with a big belly but the better way would be to lose it. An expanding waistline does not only impose a fashion hazard but is also bad for your health. It may lead you to health problems such as heart disease and diabetes.<br/><br/>[caption id="attachment_250" align="aligncenter" width="439"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/belly-fat.jpg"><img class="size-full wp-image-250" title="belly-fat" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/11/belly-fat.jpg" alt="Belly Fat" width="439" height="500" /></a> Do you want to get rid of belly fat?[/caption]<br/><br/>To stop your waistline from expanding further, you must watch what you eat. But that is not all, dieting will only get you so far. You must also get your body moving with exercise. Now I know not everyone wants to join a gym. Many of you don't even have the time for that. But that is no excuse for skipping exercise. If you want that flat tummy, you've got to quit the excuses and just do it. Here are some ideas on what you can do at home.<br/><ol><br/> <li>Jogging, fast past walking, dancing and cycling are examples of cardio exercises you can do. You want to get your heart rate up. A high intensity workout will get you burning lots of calories. So don't do something too easy. Try to exercise 4-5 times a week. Each session should last a minimum of 30 minutes.</li><br/> <li>Don't neglect your core muscles. Making them stronger will help tighten your tummy. Some exercises to build your core include push-ups and the plank exercise. You'll be working several muscles at the same time.</li><br/> <li>Work out your legs with lunges, squats and step-ups. Building the big muscles in your legs will help you burn more calories. After all, muscles are better at burning calories than fat; So you should aim to increase your muscle mass.</li><br/> <li>Many people think crunches will help them lose belly fat. Unfortunately that is not the case. However, that does not mean you shouldn't do them. It helps to make your tummy more defined when you start to lose fat.</li><br/> <li>Last of all, how's your stress level? It you are pretty stressed out, your body releases a hormone that keeps that weight on. So don't count out stress as a contributing factor to your weight gain. Do some yoga, meditation or any activity that will help you relax and clear your mind.</li><br/></ol><br/><em>Image Attribution: <a href="http://www.flickr.com/photos/55158656@N06/7975160748/" target="_blank">http://www.flickr.com/photos/55158656@N06/7975160748/</a></em>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-72121894797067453692012-09-27T02:24:00.000-07:002013-03-31T20:08:18.131-07:00What Are The Benefits Of Morning WorkoutsMany years ago, I forced myself to wake up early to go to the park to exercise before sending my little girl to kindergarten. It was not an easy thing for me because I like to sleep in. I'm sure many of you are like me. If you're a night owl, it is hard to get out of bed early in the morning.<br/><br/>However, there are benefits to working out in the morning.<br/><br/>A study conducted at Brigham Young University found that a 45 minutes morning exercise helped reduce food cravings in women. We all know that if you want to lose weight, you've got to control your food cravings.<br/><br/>Exercising in the morning also means less chance of you skipping the exercise session later on. I'm sure you agree that as the day progresses, you just get busier and busier. There are many things to do and places to go. Getting your exercise done and over with early in the day prevents you from canceling your workout session or social engagements.<br/><br/>If you live in places where it gets hot and humid as the sun rises, morning workouts help you escape the heat. You can exercise when it is still nice and cool.<br/><br/>My friends who work out in the morning always tell me that they feel more energized the rest of the day. I guess that can be true because exercise gets your blood moving. So your muscles, organs and other tissues are getting a healthy dose of oxygen and nutrients. That is one way to jump start your body for the day. However, when I was just beginning to exercise, I did not feel that energy boosting feeling. On the contrary, I felt really tired after that. Therefore, if you are just starting out on your exercise program, give your body some time to adjust. Once your body is used to the exercise, you will feel that increase in energy.<br/><br/>Although there are benefits to working out in the morning, it is important that you choose an exercise time that fits your schedule. Sleep is important too. If you plan to exercise early in the morning, make sure you hit the bed early the night before. Whether you exercise in the morning or late evening, the important thing is that you do it regularly.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com1tag:blogger.com,1999:blog-7988924764589502684.post-70055214199522817332012-09-10T20:08:00.000-07:002013-03-31T20:08:18.121-07:00Excess Calories Is Not The Real Reason For Overweight TeenagersWe always think that our teenage kids are obese because they eat too much. However, a recent study does not vindicate our opinion.<br/><br/>"For older children and teenagers, increasing involvement in physical activity may be more important to weight and health than is their child’s diet," said study researcher Asheley Cockrell Skinner, University of North Carolina at Chapel Hill.<br/><br/>As parents, we need to educate our kids the importance of physcial activities. Not just any activity. But it should be one that can expend their calories.<br/><br/>Furthermore, we should teach them about healthy eating. Knowing when to stop eating is important too as this should prevent overeating.<br/><br/><a href="http://www.myhealthnewsdaily.com/3054-overweight-teens-kids-calories-weight-loss.html" target="_blank">Read more about teenage obesity here</a>.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com1tag:blogger.com,1999:blog-7988924764589502684.post-20969879472345999552012-08-23T19:44:00.000-07:002013-03-31T20:08:18.107-07:00How Is Your Body Similar To A CarYou want to lose weight, become leaner and improve your body's condition but do you know how to do it? If you understand how your body works, you can come up with a plan that will successfully get you to achieve your health goals.<br/><br/>[caption id="attachment_238" align="aligncenter" width="500"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/08/car.jpg"><img class="size-full wp-image-238" title="car" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/08/car.jpg" alt="Your Body Is Like A Car" width="500" height="333" /></a> Your Body Is Like A Car | <a href="http://www.flickr.com/photos/pluca/2547499193/" target="_blank">Photo Credit</a>[/caption]<br/><br/>Todd Bassler, a certified personal trainer with Premier Fitness, compares our body to a car. Making this comparison should give you clearer picture on what your body needs to be in tip top condition.<br/><br/>First, he talks about fuel. The kind of fuel you put in your car determines how smooth it runs and the efficiency of the engine. Likewise, the food we eat is fuel for our body. Get the right kind of nutrition and your body will function efficiently. Your body can produce more energy if you eat the right combination of carbohydrates, protein and fat. You should know that a nutritional meal will give you more energy than junk food, even if the caloric count is the same.<br/><br/>Next, Todd compares a car's alignment to our joint stability and strength. Our skeleton will be pulled out of alignment if some muscles are tight while others are loose. This could lead to joint and back problems. To improve joint stability, strength training is essential. Stretching exercises to keep your muscles flexible is important too.<br/><br/>Last of all, revving up your car's motor is akin to your metabolism. The longer your rev up your car, the hotter the engine gets. Likewise, raising your metabolism will get you burning more calories. You can raise your metabolism by increasing your muscle mass. Muscle cells burn more calories than fat cells. So, gain more muscle through strength training or lifting weights.<br/><br/>Changing the way you eat will affect your metabolism too. Instead of the 3 standard meals per day, break your meals down to smaller portions but eat more often. Todd used the idea of building a campfire to help us understand this concept. A couple of sticks won't help to build a roaring fire. However, if you keep adding sticks to the fire every few hours, you'll have a nice bonfire for a long time. That's the reasoning to why eating smaller meals consistently can help you burn more calories.<br/><br/>How you exercise will also determine how fast you burn calories. The best is high intensity aerobic exercises as it ups your heart rate and that gets more calories burning. Todd recommends that you burn a minimum of 500 calories every hour of exercise.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com2tag:blogger.com,1999:blog-7988924764589502684.post-46984616467822907842012-08-13T20:54:00.000-07:002013-03-31T20:08:18.092-07:00Milk May Help In Weight LossDrinking milk may prevent obesity. Scientists found a natural ingredient in milk that have similar effects as resveratrol. Maybe it'll become the next metabolism-boosting supplement.<br/><blockquote>"The researchers identified this ingredient, known as nicotinamide riboside, as they were searching for alternative ways to boost the well-known gene SIRT1, which comes with benefits for both metabolism and longevity."<br/><br/>"Mice that took nicotinamide riboside in fairly high doses along with their high-fat meals burned more fat and were protected from obesity while keeping them fit and energetic. They also became better runners thanks to muscles that have greater endurance."<br/><a href="http://www.eurekalert.org/pub_releases/2012-06/cp-mid060112.php">http://www.eurekalert.org/pub_releases/2012-06/cp-mid060112.php</a></blockquote><br/>The question is that how much of nicotinamide riboside you need to see the effect?Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com2tag:blogger.com,1999:blog-7988924764589502684.post-48258876278634314272012-06-27T21:41:00.000-07:002013-03-31T20:08:18.088-07:005 Minutes Core Strengthening WorkoutsIf you want to develop a stronger core, then try this 5 minutes abs workout.<br/><br/>http://youtu.be/tWX620COfZcAnonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-5204832044969388992012-06-18T19:26:00.000-07:002013-03-31T20:08:18.084-07:00How Yogurt Can Help You To Lose WeightFitsugar today shares<a href="http://www.fitsugar.com/Why-You-Should-Eat-Yogurt-23612857" target="_blank"> interesting points about yogurt</a>. But I think you would like to know how yogurt can help you to lose weight.<br/><br/>Yogurt is rich with protein. This will help to keep you feeling satisfied. So, you eat less the next meal.<br/><br/>Protein also boosts your metabolism. If you are thinking of burning more calories, eat yogurt. Go for plain Greek yogurt as it contains twice as much protein as regular plain nonfat yogurt.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-7460740248927946952012-06-14T22:03:00.000-07:002013-03-31T20:08:18.075-07:00Why Running Backwards Is Good For You[caption id="attachment_212" align="aligncenter" width="500"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/should_i_look_back_or_not.jpg"><img class="size-full wp-image-212" title="Reverse Running" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/should_i_look_back_or_not-e1339727757334.jpg" alt="Reverse Running" width="500" height="333" /></a> Reverse Running[/caption]<br/><br/>Have you tried to run backwards? Not only it helps to tone your abs and butts, it also improves your posture, minimizes stress on knees and enhances your balance and peripheral vision. Now comes the best part.<br/><br/>"<a href="http://www.thesun.co.uk/sol/homepage/woman/health/health/4348656/Running-backwards-is-the-way-forward.html" target="_blank">Running backwards burns a third more calories than going forwards</a>. This is because you use all your leg muscles, as well as your tummy, bottom and back muscles. Running one mile backwards is the equivalent of running six miles forwards," Sally Raynes, fitness expert and event director at Wacky Nation says.<br/><br/>This means if you are short of time to exercise and you want to burn more calories, you should try reverse running.<br/><br/><span style="font-size: 12px;"><em><a href="http://www.flickr.com/photos/out0fwave/" target="_blank">Photo credit</a></em></span>Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com0tag:blogger.com,1999:blog-7988924764589502684.post-24714111138950686302012-06-13T00:01:00.000-07:002013-03-31T20:08:18.064-07:00Are You Really Burning Maximum Fat[caption id="attachment_202" align="aligncenter" width="500" caption="Are you struggling to torch stubborn fat?"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/fat_xi.jpg"><img class="size-full wp-image-202" title="fat" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/fat_xi-e1339568744520.jpg" alt="fat" width="500" height="310" /></a>[/caption]<br/><br/>Have you been working out only to find that you can't get rid of some stubborn fat at places that are visible to everyone? What are you doing wrong?<br/><br/>According to fitness experts like Cedric Byrant, if you want to lose fat, you need to create a calorie deficit. This means that you have to use more calories than you consume. You also need to cut down your calorie intake as well. When you lose this fat, it is not because of the fat you burned during workout. Is this far fetched?<br/><br/>Well, I feel that it is correct to a certain extend but not entirely. I would agree with calorie deficit. However, when you burn calories, it doesn't mean that you burn fat. Apart from reducing your calorie consumption, you can still eliminate body fat through specific exercises.<br/><br/>When you work out, all you want is to <strong>lose fat</strong>. Losing fat is a complicated bodily process. So the first thing you should learn is your physiology.<br/><h2>How Does Your Body Get Its Fuel</h2><br/>Let's define what is calorie. <strong>Calorie</strong> is a unit to measure energy that our bodies need. Basically, you can obtain energy from fat, carbohydrates and proteins. Most of the time, your body will rely on <strong>fat</strong> and <strong>carbohydrates</strong> for fuel.<br/><br/>Your body needs to break down carbohydrates and fats through a series of metabolic processes into <strong>Adenosine-5'-triphosphate</strong> (<strong>ATP</strong>), the primary source of energy.<br/><br/><strong>Glycolysis</strong> is a 10-step process that converts carbs into glucose, the simplest form. The production of glucose takes place in the liver, which releases glucose into the bloodstream. It will be stored in the muscles as <strong>glycogen</strong>.<br/><br/>The production of ATP for fat requires the disintegration of fat into <strong>free fatty acids</strong>. The fat has to be metabolized in the adipose tissues or fat cells before it can be delivered to the muscles through the bloodstream. In the muscles, it requires two more processes to become ATPs.<br/><br/>Although the process to convert fat into ATP is longer but it has more ATP than the breaking down of carbs. However, your body prefers <strong>carbohydrates</strong> as fuel because the ATP generation is <strong>faster</strong>.<br/><br/>Your body will use both fat and carb for fuel in any circumstances, even at rest. The <strong>ratio</strong> between fat and carb is usually even. However, it will change when you work out. This means that there will be a shift of balance between fat and carbohydrates, depending on the intensity of your workout.<br/><h2>Why Do We Have Body Fat</h2><br/>In the first place, where does the fat come from? When you eat, your body will use the calories from the food for energy. Regardless of its source, <strong>whatever calories that is not used</strong> will be converted into <strong>triglycerides</strong>, which will be stored in the fat cells. There is no limit for your body to store fat. That is why you see fat accumulated almost everywhere on your body.<br/><h2>Why Burning Calories Is Not Burning Fat</h2><br/>Burning calories does not always translate to burning fat. During the initial ATP generation, whatever calories that are used actually come from <strong>carbohydrates</strong>. So when do you actually burn fat?<br/><h2>When Do You Burn Stored Fat</h2><br/>There are two schools of thoughts when it comes to burning calories from triglycerides or stored fat.<br/><h3>Fat Burning Zone</h3><br/>[caption id="attachment_200" align="aligncenter" width="500" caption="Fat Burning Zone Chart"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/fat-burning-zone-chart.gif"><img class="size-full wp-image-200" title="Fat Burning Zone Chart" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/fat-burning-zone-chart.gif" alt="Fat Burning Zone Chart" width="500" height="272" /></a>[/caption]<br/><br/>The metabolism of triglycerides needs <strong>oxygen</strong>. When you perform aerobic exercises, your body will only burn glucose in the initial stage. Once you hit a certain heart rate (<strong>target heart rate</strong>), your body will receive enough oxygen to use stored fat for energy. As long as you maintain your target heart rate, you will continue to use calories from the fat. This is popularly known as <strong>fat burning zone</strong>. You can't miss seeing these charts of fat burning zone that are pasted on the walls in the gyms or on the display panels of some fitness equipment.<br/><br/>There are two situations where your body will not receive enough oxygen for fat burning. It is either your workout is not intensive enough or too strenuous. So, this leads to a belief that low intensity, long duration exercise is excellent for fat burning.<br/><br/>So how do you calculate your target heart rate? The easiest way is to use an <a href="http://bodyblitz.net.au/calculators/fat-burning-zone/" target="_blank">online target heart rate calculator</a>.<br/><br/>You can buy a <a href="http://www.rushmeto.com/heartratemonitor " target="_blank">heart rate monitor</a> and check the reading when you exercise.<br/><br/>The least expensive method is take your own pulse rate. Do this the first thing you get up in the morning. Grab your pulse for 60 seconds. When you have your pulse rate, add a zero for your target heart rate.<br/><br/>If you want a mathematical formula, try <strong>Karvonen Formula</strong>.<br/><br/>206.9 - (0.67 x age) = Maximum Heart Rate (MHR)*<br/>MHR - Resting Heart Rate (RHR) = X<br/>X * 65% (low end of heart rate zone) OR 85% (high end of heart rate zone) = Y OR Z<br/>Y + RHR = A<br/>Z + RHR = B<br/>Your <strong>target heart rate zone</strong> should be between A and B.<br/><br/><em>Tanaka H, Monahan KD, Seals DR. <a href="http://www.ncbi.nlm.nih.gov/pubmed/11153730" target="_blank">Age-predicted maximal heart rate revisited</a>. J Am Coll Cardiol. 2001</em><br/><br/><strong>*Maximum heart rate</strong> (MHR) is the highest number of heart beat per minute.<br/><em>Jackson, Andrew S. Estimating Maximum Heart Rate From Age: Is It a Linear Relationship? Med Sci Sports Exerc. 39(5):821, May 2007.</em><br/><h3>Calorie Deficit</h3><br/>”The amount of fat you’re going to lose is totally dependent on expending more calories than you take in” Dr. Karen Reznik Dolins, a professor of nutrition and physical education at Columbia University said.<br/><br/>The easiest way to create a calorie deficit is to <strong>consume less calories</strong>.<br/><br/>When there is a deficit, your body will be forced to use<strong> stored fat</strong> as fuel. Fuel is essential to keeping your bodily functions going. It does not matter where your body gets its calories (from food or stored fat). It will burn fat when you create a calorie deficit.<br/><br/>However, if you feed your body with extra calories (a calorie surplus), you are not going to get rid of your body fat. You may think that your body will be running short of carb calories during workout and will access your fat storage. But even if it does, the fat burning is not enough for you to lose body fat.<br/><br/>With the surplus of calories, clearly any unused calories will be turned into triglycerides, making their way to the fat cells. In other words, you are burning calories but you are also storing fat.<br/><br/>Another way to encourage a calorie deficit is to <strong>burn more calories than your caloric intake</strong>. Obviously, burning more calories requires more activities in your body. So doesn't this include working out?<br/><br/>Then why do fitness experts think that the fat that you burn is not because of your workout. I believe they are referring to those exercises that fall within the mythical fat burning zone particularly the low intensity ones.<br/><h2>Why Low Intensity Workout Doesn't Burn Fat Effectively</h2><br/>[caption id="attachment_203" align="aligncenter" width="500" caption="Jogging"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/we_carry_our_cellphones_when_we_jog.jpg"><img class="size-full wp-image-203" title="Jogging" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/we_carry_our_cellphones_when_we_jog-e1339569956712.jpg" alt="Jogging" width="500" height="754" /></a>[/caption]<br/><br/>The concept of burning fat by working out within the target heart rate has led to a false doctrine: Low intensity workouts that use 60 and 70 percent of your maximum heart rate burn the most fat. This is a myth that has been going around for quite some time.<br/><br/>Here is a detailed explanation on why people might draw such a conclusion.<br/><br/>According to <a href="http://runcoachjason.com/" target="_blank">Dr Jason Kapp</a>, low-intensity exercises use a higher portion of calories from fat. But don't take it wrongly. It doesn't mean you are burning more fat. Fat and carbs are energy calories. In the caloric combination of carb and fat, your body uses more fat than carb in this context.<br/><br/><strong>Lactate threshold</strong> is the build up of lactic acid in your blood when you reach a specific intensity of the workout. It is where the changes from aerobic to anaerobic occurs. When you make your workout challenging enough to reach lactate threshold, the ratio of fat and carb in caloric burning takes a <strong>new shift</strong>. The usage of carbs from the ratio will be higher while the fat expenditure from the ratio will be lower. Why? When your body needs more energy at high intensity, it will switch to <strong>glycogenolysis and glycolysis</strong> for ATP or energy generation. Simply because glucose is quicker to be converted into fuel than fat. This also means that your muscles will receive less free fatty acids.<br/><br/>Carb calories or glycogen are used often when you work out just below the lactate threshold. However, <strong>carbohydrates</strong> will be the only source of energy when you go beyond the lactate threshold. For this reason, high intensity workouts use mostly carb calories.<br/><br/>When you perform endurance training which requires longer duration, the level of glycogen (carb calories in the muscles) and blood sugar drops. Although muscles prefer carb calories for energy, but the metabolism will have no choice but to turn stored fat or triglycerides for ATP as the shortage of carbs is imminent.<br/><br/>Based on these facts, it is natural for people to think that <em>they can burn a lot of fat with low intensity training</em>. But the truth is you burn more fat with high intensity workout.<br/><br/>Just below lactate threshold, carbs are mostly used. That is to say the percentage of fat used is low. However,<strong> the total calories burned</strong> and <strong>the caloric expenditure rate</strong> (the number of calories burned per minute) at that level surpass those that are found in lower intensity exercises. This also shows that the total amount of fat burned is significant. There is a major difference between the percentage of fat burned and total amount of fat burned. What you want to see is the final result: the overall amount of fat that you have lost. The takeaway is that <strong>your caloric expenditure rate will increase further if you work out above the lactate threshold</strong>.<br/><br/>Another reason why high intensity training burn more fat overall is that there is a <em>limit to how much your body can store glycogen</em>. When the storage of glycogen depletes and your body needs more calories to fuel your intensified workouts, your body will be forced to tap into the stored fats or triglycerides for immediate fuel.<br/><br/>Studies show <a href="http://www.ncbi.nlm.nih.gov/pubmed/8028502" target="_blank">low intensity exercises burn a higher percentage of fat from the calories than high intensity ones</a>. Remember I mentioned earlier that calories burned is made up of a ratio of fat and carbohydrates? Yeah! Look great right? But, when it comes to the total fat burned, high intensity workouts fare better. Here is a comparison chart between low and high intensity workouts in terms of fat loss. Pay attention to total calories and fat calories expended.<br/><br/><a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/high-intensity-vs-low-intensity-training.jpg"><img class="aligncenter size-full wp-image-199" title="Fat Burning - High Intensity vs Low Intensity Training" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/high-intensity-vs-low-intensity-training-e1339567720140.jpg" alt="Fat Burning - High Intensity vs Low Intensity Training" width="500" height="174" /></a>According to the <a href="http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=265" target="_blank">American Council of Exercise</a>, although 60 percent from the calories burned during low intensity exercise comes from fat as compared to 35 percent from high intensity training, the end result of burning the most fat calories is in favor of high intensity workouts. So, why do you want to work out longer hours at low intensity when you can't maximize your fat burning capabilities?<br/><br/>I rest my case.<br/><br/>Let us look into fat burning zone again. Let me define what this is. Fat burning zone is how well your metabolism in using stored fats as energy. By now, you are familiar with the myth of low intensity exercises as fat burners. But there is more. If you are relying on target heart rate to shed excess fat, you must go above it. A better benchmark would be your <strong>maximum heart rate</strong>. Your target heart rate is not enough to intensify your workout. You should aim for <strong>70-90%</strong> of your maximum heart rate and spend at least 30 minutes.<br/><br/>However, heart rate is <strong>not accurate</strong> in determining the intensity of the workout. When your heart rate escalates, it does not necessary equate to an increase in caloric expenditure. Sometimes, medicines, stress, anxiety, nicotine or caffeine can cause your heart to beat faster.<br/><br/>Another more effective fat burning zone is <strong>afterburn</strong>. The amount of calories used during workout is nothing compared to the total sum burned in 24-hours. Your metabolism must be high enough and sustained for 24 hours or more, achieving greater fat loss. This takes place when you are not working out.<br/><br/><a href="http://drlensblog.com/" target="_blank">Dr. Len Lopez</a>, a nutrition and fitness expert and author of “<em>To Burn or Not to Burn – Fat is the Question</em>” and the creator of the “<em>Work Horse Fitness Trainer</em>” believes that what matters the most is that your metabolism must burn stored fat for the critical part of the day which is the 23 hours. Simply because most people just burn carbs and lean muscle throughout the day. Since everyone has a lot of fat in their bodies, “your metabolism burn fats more readily than carbohydrates and proteins (lean muscle)” he said. If you don't provide sufficient carbs to your body, then it will have to draw its energy from stored fats for the remaining of the day.<br/><h2>How To Maximize Fat Burning</h2><br/>I believe by now you can appreciate the fact that if you want to burn more fat, you need to focus on creating a <strong>calorie deficit</strong> and <strong>higher caloric expenditure</strong>.<br/><br/><a href="http://www.wellandgoodnyc.com/2011/01/13/is-the-fat-burning-zone-a-fitness-myth/" target="_blank">Dr. Reznik Dolins</a> remarked that you need to work out as hard as possible to create a calorie deficit. If you lower the intensity of your workout, your overall calorie burning will also decline.<br/><br/>For your caloric expenditure to be high enough to burn fat, you need to focus on the higher end of your MHR which is 70-90%. This means you need high intensity workouts.<br/><br/>As mentioned earlier, heart rate is not accurate in determining the intensity of your workout. A better assessment would be<strong> oxygen consumption</strong> (<strong>VO2</strong>). It is more accurate than heart rate as it measures the caloric expenditure during exercise. Calculating caloric expenditure using VO2 is based on an individual's metabolic demands of exercise. When the workout becomes harder and more challenging which is about 70% or more of VO2 max, you will use more oxygen. Remember I mention that the presence of oxygen is essential in fat loss. So in this case, you will burn more calories and fat.<br/><br/>If you want more bang for your workout by maximizing your fat burning, try <strong>High Intensity Interval Training</strong> (HIIT) and <strong>strength training</strong>. Both workouts focus on stressing your muscles to create <strong>metabolic effects</strong>. This is important because you want to burn more fat for hours after completing your routines.<br/><br/>During the recovery, your muscles need to be repaired and replace the energy that has been used when working out. Thus, your muscles require more metabolic processes to recover than cardiovascular exercises.<br/><br/>This explains why the total amount of fat expenditure for the next 23 hours is far greater than the total amount of fat burned during workout.<br/><h3>High Intensity Interval Training (HIIT)</h3><br/><iframe src="http://www.youtube.com/embed/COGUt94VrLI?rel=0" frameborder="0" width="500" height="281"></iframe><br/><br/>HIIT is a series of short burst, high intensity workout with intervals of rest for recovery. It can rev up your metabolism high enough to burn both calories and fat. This is one exercise that can help you to create a calorie deficit.<br/><br/>The key to maximum fat loss during interval training is to <strong>work as hard as you can</strong> for each interval. Because each interval is short and the whole session takes only 20-30 minutes, you have to put in as much effort as possible. You will burn a lot of calories in a short duration during the workout. Your metabolism will remain high after the workout. This sustained metabolism will promote more caloric expenditure for hours after your physical routine.<br/><br/>Because you only spend a short time in HIIT, it is ideal for anyone who <strong>don't have the luxury of time to exercise</strong>.<br/><h3>Strength Training</h3><br/><iframe src="http://www.youtube.com/embed/WG2N0WKmquE?rel=0" frameborder="0" width="500" height="375"></iframe><br/><br/>Strength training is an effective workout that can increase muscle mass and strength. You can either lift weights or use weight machines which is known as <strong>weight training</strong> or use your body weight to work against your muscles, commonly known as <strong>resistance training</strong>.<br/><br/>Strength training not only boosts your metabolism of fat for ATP but after exercise, your body will still burn calories. If you want maximum fat burning, the weights should be <strong>heavy enough</strong> to stress your muscles metabolically.<br/><br/>Whether high intensity workouts are right for you or not, you have to evaluate your fitness level first. If you are ready for high intensity workouts, <a href="http://www.rushmeto.com/homeworkouts" target="_blank">check out this challenging training program that will turn your body into a fat-incinerating furnace</a>.Anonymoushttp://www.blogger.com/profile/03754543855153572546noreply@blogger.com1tag:blogger.com,1999:blog-7988924764589502684.post-11855644678561676822012-06-09T03:23:00.000-07:002013-03-31T20:08:18.055-07:002 Tiny Changes Not To Screw Up Your Fitness After 40[caption id="attachment_189" align="aligncenter" width="500" caption="Jennifer Lopez 'V' Cover Spring Issue 2012"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/v-cover-jennifer-lopez.jpg"><img class="size-full wp-image-189" title="Jennifer Lopez 'V' Cover Spring Issue 2012" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/v-cover-jennifer-lopez-e1339234801635.jpg" alt="Jennifer Lopez 'V' Cover Spring Issue 2012" width="500" height="335" /></a>[/caption]<br/><br/>Is it too late to regain your fitness in your forties? Well, look at Jennifer Lopez. She appeared in the cover of V magazine recently. She is 42. But look at her toned body.<br/><br/>It seems that many celebrities in their 40s look fit and sharp. Is it because of their genes? Do you think it is possible for you to have an amazing body like them?<br/><h2>Why People Fail To Stay Fit After 40?</h2><br/>Why many of us are so unfit, or worse still, we tend to put on extra pounds when we hit 40? You can blame it on the aging process.<br/><br/>As women reach mid-years, perimenopause is inevitable. At this stage, your estrogen level is low. This means whatever excess fat you have will end up in the belly. Or an appropriate term would be middle-age spread. This is not something that you can take lightly. Your heart is located not very far from your mid-section. As your belly accumulates more fat, your chances of getting stroke or heart attack is very high.<br/><br/>However, aging is not the only factor that changes our appearance. It is the little time you spend on exercise.<br/><br/>You have your peak probably between mid 20s and 30. However, it starts to slow down as you move into the mid-years. At this point, you gain weight faster than you can imagine.<br/><br/>Can you remember that you were more active when you were young? You burned a lot of calories each time you were involved in any physical activities. This is due to the lean muscle mass that you had.<br/><br/>Muscles burn calories better than fat. They are active tissues. For each pound of muscle, it can burn about 50 calories a day. Compared that to fat which only burns 4 calories a day for the same weight.<br/><br/>[caption id="attachment_190" align="aligncenter" width="500" caption="Muscle vs Fat"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/venice_muscle_beach.jpg"><img class="size-full wp-image-190" title="Muscle Burn Calories Better Than Fat" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/venice_muscle_beach-e1339234989308.jpg" alt="Muscle Burn Calories Better Than Fat" width="500" height="749" /></a>[/caption]<br/><br/>So, why does your efficiency of fat burning decline when you reach your forties? It is because of the lack of physical activities. When you don't move very often, you start to lose muscle mass, which is known as atrophy. After 30, you will lose 1/2 to 1 lbs of muscle every year due to inactivity. Once you hit 40, you have lost between 5 and 10 lbs of muscle. This means, your metabolism will lose the effectiveness to burn between 250 and 500 calories per day. By the time you reach your 65th birthday, you have lost up to 40% of muscle mass and aerobic fitness.<br/><br/>Besides inactivity, you hardly change the way you eat. You may consume the same calorie amount as when you were young or even more. Since your metabolism slows down, the excess calories is converted into fat and stored in your belly.<br/><br/>It is clear that your inactivity and your unchanged calorie consumption will just reduce your lean muscle mass and increase your fat tissues. Certainly, this will affect your metabolism. Furthermore, all those fats will be making their way to your belly. Over time, you will put on weight.<br/><h2>The Secrets Of Staying Fit Over 40</h2><br/>So, what are the secrets to being fit again? Well, there are no secrets at all. If you have been active during your younger days, you should be doing the same at 40.<br/><br/>You just have to take control of your life again. Obviously, the other half of the equation which is responsible for your low fitness is inactivity. Just by making a new commitment to move more often, fitness over 40 is possible. Getting into activity will reverse the effects of atrophy and ramp up your cardio fitness.<br/><br/>First of all, you have to ask yourself “What is your motivation?”. At this age, what you really want is to stay fit. Being fit allows you to do your regular tasks every day without any hitch. You can be physically self-reliant because you don't have to rely on other people. However, if your motivation is more than staying fit, by all means go ahead and have a hot body like Jennifer Lopez or Hugh Jackman.<br/><br/>Next, your mindset. If you are not in good shape, ask yourself what have you been putting your body through in the past. Once you understand that your poor lifestyle is the culprit, then you have to accept this new challenge to change, which is to adopt a healthy lifestyle. Willingness is the key here. Otherwise, you will return to your bad habits in no time.<br/><br/>There are two simple things you can tweak in your lifestyle: <strong>workout</strong> and <strong>eat less</strong>.<br/><br/>I understand when I talk about workout, some of you may take an extreme perspective. My advice is don't. As Colin Milner, CEO of the International Council on Active Aging (ICAA) based in Vancouver, British Columbia said ”<strong>Not moving is the worst thing you can do.</strong>”<br/><br/>[caption id="attachment_191" align="aligncenter" width="500" caption="Are You Sitting Down All Day Long?"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/sitting_young_baboon.jpg"><img class="size-full wp-image-191" title="Sitting Down All Day Long" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/sitting_young_baboon-e1339235175445.jpg" alt="Sitting Down All Day Long" width="500" height="749" /></a>[/caption]<br/><h2>Challenges To Exercise</h2><br/>No doubt, there are challenges that you face when you are thinking about working out. During your mid-years, you are preoccupied with your career and family responsibilities that leave you very little time to exercise. As you grow older, you think you have more time. But your energy level is not what it used to be. Furthermore, your connective tissues like your tendon, ligaments, and cartilage weaken as you age. To make things worse, you spend a lot of time sitting down because you don't do the things you used to do during your youth.<br/><br/>One thing about celebrities is that they do press for time. They want the best results in the shortest possible time. I don't think J Lo is endowed with perfect genes. But her results are because of her consistency in working out. She has the time to exercise in the gym regularly. But most of you don't have the luxury of time.<br/><br/>It doesn't mean you can use this excuse not to exercise. You just have to make time to participate in a regular fitness program especially if you have a sedentary lifestyle. And you don't have to hit the gym for hours. Can you commit to exercise 30 minutes a day, at least 3 times a week? Just this tiny change in your lifestyle can set your biological age back more than 10 years, a study published in the British Journal of Sports Medicine says.<br/><h2>Am I Too Late To Start Working Out</h2><br/>If you can make time for exercise, you probably feel that it is too late to start. Not true! It doesn't matter how old you are. You start getting fit the moment you start moving.<br/><blockquote>After adopting a regular fitness routine, people of age 55 to 75 who used to be sedentary became fit again, enjoyed higher level of good cholesterol, experienced lesser risk of cardiovascular disease, and fell sick less frequently, a study published in the March 2005 issue of Diabetes Care reveals.<br/><br/>People who started late in working out showed longer lifespan and reduced risks of heart disease, a study, published in 1999 in the American Heart Journal finds.</blockquote><br/><h2>Circuit Training</h2><br/>The best workout for over 40 is circuit training, also known as cross training. It is a combination of aerobic and strength workouts. It gives you the best results in the least amount of time because you are performing different routines in one session.<br/><br/>If you stick to the same routine all the time, not only will you get bored, but your body will be able to guess what you are doing. And soon you will hit a plateau, losing lean muscle mass and gaining fat.<br/><br/>Preventing injuries is critical when you start working out late. Repeating the same exercise will cause overuse of muscles, increasing the incidence of injuries. That is why you should treat cross training as the best idea in the world.<br/><br/>The whole idea of circuit-training is to challenge your whole body with various physical drills, achieving overall fitness. Also, it is important to do warming up and stretching exercises too.<br/><h2>Warming Up</h2><br/>Before you begin any physical activities, always warm up. It should be part of your fitness program especially if you are over 40. You can easily hurt yourself during workout if you skip the warm up.<br/><br/>When you warm up, your muscles will receive more blood. More blood means more oxygen, preparing you for the intensive workout. Furthermore, you will have more range of motion and flexibility as you step into either strength training or aerobic routines.<br/><h2>Strength Training</h2><br/>Strength training particularly weight training is more important than aerobic workout for those in the forties. One of the effects of aging is osteoporosis.<br/><br/>The benefits of lifting weights are<br/><ul><br/> <li>keeping your bone strong to delay osteoporosis.</li><br/> <li>increasing your bone density to minimize stress on your skeletal system.</li><br/> <li>strengthening muscles around the major joints to improve joint elasticity.</li><br/> <li>maintaining and increasing lean muscle mass to crank up your metabolism.</li><br/></ul><br/>[caption id="attachment_193" align="aligncenter" width="500" caption="Weight Training"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/weights_lined_up.jpg"><img class="size-full wp-image-193" title="Weight Training" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/weights_lined_up-e1339235971587.jpg" alt="Weight Training" width="500" height="333" /></a>[/caption]<br/><br/>In fact, when it comes to muscle mass growth, strength training does better than aerobic workout. Even if you are actively doing aerobic exercise, it cannot prevent muscle loss. According to William J. Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences' Donald W. Reynolds Institute on Aging, strength training is the <strong>only way</strong> to build and maintain muscles.<br/><br/>Even at rest, your body is still burning calories after you have stopped doing strengthening exercises. Doing it right will enable your revved up metabolism to last up to 48 hours.<br/><br/>For best results, most fitness experts suggest that you spend between 20 and 30 minutes in weight lifting for each session. You need to perform 2 or 3 reps per set. Repeat it 2 to 3 times a week.<br/><br/>The best result from muscle growth is when you lower the weights. So, make sure the time to lift up the weights is shorter than the time to lower them.<br/><br/>When you start your weight training, begin your first set with light weights for warming up. Then make it more challenging for the last few sets using heavier weights.<br/><h2>Aerobic Workout</h2><br/>When you perform aerobic exercises, you will burn calories. Unlike strength training, after your workout, you will stop burning calories within 2 hours.<br/><br/>So why do you need aerobic workout? Apart from improving your cardiovascular fitness, it can manage your stress and help you sleep better. Do you know that stress and lack of sleep encourage fat storage in your belly?<br/><br/>Aim to boost your heart rate for at least 30 minutes. Do this 3 to 4 times per week.<br/><br/>If you are walking or jogging, carry some light weights. This will strengthen your bones.<br/><blockquote>If you want to pump your heart rate even more, then try out interval training. It is a series of high intensity training followed by a short rest in between the workout.</blockquote><br/><h2>Stretching Exercises</h2><br/>People tend to believe that stretching and warming up is the same. However, the opposite is true. Usually after you have completed your workout, you do stretching. It loosens your muscles which have become tight over the years. In addition, it helps to improve <strong>flexibility</strong> which you may not have during your mid-years.<br/><br/>[caption id="attachment_192" align="aligncenter" width="500" caption="Stretch After Working Out"]<a href="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/06stretchnationalmallwdc10apr06.jpg"><img class="size-full wp-image-192" title="Stretching" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/06stretchnationalmallwdc10apr06-e1339235260514.jpg" alt="Stretching" width="500" height="333" /></a>[/caption]<br/><h2>Workout Tips For Getting Fit After 40</h2><br/><ul><br/> <li>Evaluate your current fitness level. Before you begin any exercise, you must know how fit you are. You can request the service of a qualified fitness instructor to examine your endurance, strength, cardiovascular fitness, body composition (muscle to fat ratio) and flexibility.</li><br/> <li>Consistency of your workout is going to make a big difference. Once you have decided to change your lifestyle, you have to stick closely to your fitness routine. Otherwise, you will not see much results.</li><br/> <li>As your age is catching up, you may not be able to do certain exercises especially high impact ones which previously were easy for you. The pain they inflict on your joints can sometimes be unbearable. Listen to your body when you are exercising. When your body tells you that it is time to change your routine that causes discomfort, do it. Choose low impact workouts instead like cycling, swimming, or walking.</li><br/> <li>Choose a physical activity that you really enjoy. Your fitness regimen is going to be a long term quest. Don't do a particular exercise just because somebody tells you that it is ideal for your age. If you don't enjoy it, pretty soon you will give up.</li><br/> <li>Beyond 40, you need more time to recover after your workout. Have enough rest so your body can perform better the next time.</li><br/> <li>Have you heard about Non-Exercise Activity Thermogenesis (N.E.A.T.)? It is about making small movements every day, using energy for activities that do not involve exercise. For example, skip the elevator and use the stairs. Or take a walk to a nearby store instead of driving. If you adopt this new behavior, you may burn up to 1000 calories a day. Set a goal to walk 10,000 steps a day. Get a small pedometer like <a href="http://www.rushmeto.com/gruve" target="_blank">Gruve</a> to record the number of steps you take.</li><br/></ul><br/>[caption id="attachment_194" align="aligncenter" width="300" caption="Gruve Personal Activity Monitor"]<a href="http://www.rushmeto.com/gruve" target="_blank"><img class="size-full wp-image-194" title="Gruve Personal Activity Monitor" src="http://www.physicalhealthguide.com/wp-content/uploads/2012/06/gruve.jpg" alt="Gruve Personal Activity Monitor" width="300" height="300" /></a>[/caption]<br/><h2>Eat Less</h2><br/>At 40, you don't need the same amount calories as when you were in your 20s. Furthermore, you burn 100 calories lesser a day than you were in your 20s or 30s. So, you need to eat less.<br/><h3>Portion Control</h3><br/>Forget about restrictive diets. They only work temporarily. Opt for portion control, which can reduce the amount of unnecessary calories. If you find it difficult to control how much you eat, then Cedric Bryant, Ph.D., FACSM, Chief Science Officer for The American Council on Exercise suggests that you use a plate that should not exceed 9 inches in diameter.<br/><h3>Low Energy-Dense Foods</h3><br/>A study from Pennsylvania State University shows that not only the women who ate low-fat, water-rich foods lost one-quarter more weight than other subjects who just fed on a conventional low-fat diet, they felt full. So, choose low energy-dense foods as they usually have high water content, keeping you satisfied for hours. Even if you overeat, you don't have to worry as they are low in calories.<br/><h3>High Fiber Packed Foods</h3><br/>High fiber rich foods such as lentils, brown rice, and buckwheat are a must-have on your daily menu. This will increase satiety, reducing food craving. It also eliminate fats from your body.<br/><h3>Complex Carbohydrates</h3><br/>Leave out simple carbs that are found in processed foods. They are bad as they spike up your blood sugar level, causing you to feel hungry in a short time. Go for complex carbohydrates like oats, beans, and potatoes as they are usually loaded with resistance starch. Resistant starch will increase your metabolic activity, burning extra calories. Also, it stimulates the production of leptin, a hormone that suppresses your appetite.<br/><br/>Clearly by now, you can see that inactivity is the one that prevents you the most from staying fit in your forties. 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