Weight Loss Management
One of the hardest parts about losing weight is staying on track. Many programs designed to help you lose weight do work, but they will only continue to work if you keep following the plan. A good weight loss management plan will take this into account along with finding the right diet and exercise routine.
In order to lose weight, change your diet to a managed amount of healthy foods. Find out your basal metabolic rate and eat 500 calories per day less to lose 1 pound per week. Increase the amount of fruit, vegetables, lean protein, and healthy fats you eat. Eat a moderate amount of whole grains instead of white starches. A treat once a week is a great way to ensure that you don’t deprive yourself on your weight loss management program.
Exercise at least 6 days every week. Start by walking every morning or evening. Burning 500 calories a day will allow you to lose approximately 1 pound a week for a total of 2 pounds a week. Work in strength training exercises 3 times a week to build and maintain muscle that will burn more fat.
In order to stay on your weight loss management plan, keep a food journal. This will show you exactly what you eat everyday and calculate your calories to ensure that you’re on track. Look for ways to motivate yourself, and never give up after having a bad day. Just get back on track, and you will keep losing weight long-term.
One of the most common new year’s resolutions is to get fit, but most of us fall at the first hurdle we don’t plan a suitable fitness routine. We say routine because that is what you need to make it to get fit.
1. Know Your Body Type
Once you know your body type it will be much easier to find a fitness routine which suits it. All too often to people start training with a view to achieving a build using a routine which is not suited to their body type. A great example of this is skinny men trying to become body builders; this isn’t to say it’s unachievable but the approach must be different.
Those with an ectomorph build are generally your skinny type. They have small frames, flat chests, small shoulders and a lean muscle mass. They also tend to have a fast metabolism.
Those with a mesomorphic body type are typically athletically built, have large bones and big muscles. The gain weight easier than ectomorph’s as they have a structure built for it.
Endomorphic people tend to gain weight a lot more easily than the other types and find it much harder to lose it. They generally have a slow metabolism and will tend to excel at leg exercises and strength.
No one person is either or when it comes to above as will often share traits from each type, however they will often than not be either endomorph/mesomorph or mesomorph/endomorph. Identify your type and find a routine to suit it.
2. Know Your End Goal
A lot of people set off on a routine without knowing what they want to achieve. Do you want to tone up, get bigger muscles, lose the fat from around your hips or even get yourself into a position to try a new hobby? All of these things need to be taken into consideration when choosing a routine.
Take rock climbing as an example. Rock climbers tend to be of an ectomorph type as gravity favours it! They will focus their exercises on building up muscle strength and endurance while ensuring they have as little fat as possible.
Don’t be afraid to discuss your end goal with personal trainers or fitness professionals. They will often know just the routine which is best for you and your body type.
3. Stick To It
One of the biggest mistakes people make is planning a routine which doesn’t fit in with their lifestyle, so plan a routine which suits this and stick to it.
If you are just beginning don’t expect results immediately. These can take time to come as your body adjusts to your new routine. Once you have adjusted you will wonder how you did without it.
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Bikram’s yoga and Moksha yoga are both forms of hot yoga. Hot yoga has become very popular over the past decade. It is trendy and popular and all the rage. If you have heard about this practice you have likely considered if hot yoga would be a good practice for you or not. The answer is that it really depends and here is why.
The main variation between hot yoga and regular yoga is the surrounding room temperature. Hot yoga is performed in a heated room that ranges in temperature from about 85F up to around 100F or so. This heat is not typical to most yoga practices in the past. Most practices of yoga have you warm your own body through movement and breath combined as opposed to the environment warming the body.
Having a heated room can be a good thing or a bad thing and it all comes down to where you are at and if hot yoga is right for you. The benefit of Bikram’s yoga is that heat can provide a medium to go deeper into poses more easily then otherwise possible. It can encourage the body to detoxify through the skin as well as other pathways. It also provides for a way to increase your concentration as the heat can require a strong focus to stay centered.
On the opposite side of things one of the most prevalent negative occurrences in hot yoga is over stretching since there is a false sense of being able to move deeper into poses. Another thing is detoxifying too quickly. We don’t often have an environment that encourages that level of sweating, moving and breathing all at once. This can create a quick flood of toxins into the blood that then have to be dealt with by the body.
Perhaps you are aiming for this level of detoxification and therefore you are prepared to deal with any symptoms that arise from this practice. The results can be many including head aches, pains, light headedness, tiredness and so on. This simply occur as a result of the body moving out that which is not longer stored in the tissues. The result is positive but it can be uncomfortable.
So whether or not hot yoga is for you really depends. Some of the questions to ask yourself relate to the hardiness of your body, how much tendency you have to push yourself vs. moving at your own pace. Additionally, hot yoga is not always best for those with heart conditions or blood pressure issues. Consider all angles though including how much detoxification you can handle and how quickly you can handle it.
If you do decide to practice hot yoga of any kind consider the tools you need to stay comfortable and maximize your experience. You will want a good Bikram’s yoga mat, good hot yoga clothes as well as making sure you are heavily hydrated as you will loose a lot of sweat in your practice.
We humans are full of it. Yes, I mean THAT when I say IT. We are the fattest nation in the world for one simple reason. We are all about instant gratification. We want what we want when want it… which is now. Well tough. You can’t buy abs or pecks. At best you can buy some lump that has been surgically put into your chest. That won’t make you faster or stronger or healthier (quite the opposite). That Ab Shocker 9000 you got to electrocute your abs into submission won’t give you abs. All it’s going to do is fry your spleen. So, put it down and let’s cut through the lies and tell ourselves the truth. Let’s start with the lies.
1. I just like to eat, there is nothing wrong with liking eating.
2. Healthy food is too expensive.
3. I can’t afford a gym membership.
4. I am too old.
1. (sigh) Just… (sigh) just stop. Everyone likes to eat. How much you eat has nothing to do with your enjoyment of food, only your lack of self control. The lie here is that the pleasure of eating should trump your health, fitness, everything. I fight this lie every day. I have whipped up a nice six pack. Unfortunately that six pack is covered by a one liter. I could be saving huge bucks by washing my clothes on my washboard, but in the heat of the moment, I believe that smoked brisket sandwich is worth the lack of abage. This is especially true for people who are already overweight. I remember when I weighed over a ninety pounds more than I do now. When that temptation came, it was so hard to justify not giving into that momentary pleasure of flavor, as the pleasure of being agile, fit, and trim seemed a myth.
2. Again… seriously? And a Big Mac is cheap? It is a minimum three bucks, without fries and drink, and don’t lie to me and yourself and say you just buy the burger alone. It’s like people who say they eat only salad, and then when you are with them they never eat salad, or they eat a salad with an entire rotisserie chicken in it, with half a container of Hidden Valley smothered on top. Good food is all over the place. You just have to get used to buying it.
3. Last I checked, the means to getting in shape hasn’t changed. You move your body alot and push heavy stuff around. That can be done anywhere. Google Isometrics and recognize that the internet just called your bluff. Oh, and you don’t have to have a gym to run/jog/walk/pogo stick to and from anywhere. Move your bottom. Do it. I love Call of Duty too, but when the muscles in your thumbs are bigger than your pecs… that’s a problem.
I think that should do it.
So, no more lies. Time to get into… (wife walks in with cookies). (With a mouth full of cookies) Time to get into shape. Go get’em.
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Many of us have a day job that binds us to a desk for most of the week; and this can seem like quite an obstacle for those looking to stay healthy and keep fit. There are, however, plenty of ways you can stick to your diet, maintain energy through out the day, and keep your muscles engaged no matter how long you’re stuck behind a desk every day. Here are just a few healthy habits everyone should practice, no matter what their day job might be. You don’t have to let your work get in the way of your health, just follow these useful tips.
1) Keep moving: many of us will spend several, consecutive hours sitting at our desk; and the rest of the day in the sitting position. Whether it’s in the car on the commute to and from work, our lunch hour, or at meetings, remaining stationary has a huge impact on our health. Recent studies have proven that those who simply stand, rather than sit, while at work, cut their risk of heart attack nearly in half. Besides heart health, your metabolism can also greatly benefit when you continue to move through out the day. When sitting for long periods of time, your metabolism comes to a complete stop, which can even cause your body to retain fat. By standing at your work station, or while on the phone, pacing while brainstorming, or moving at any idle second, you’re doing your body a huge favor. Consider replacing your office chair with a stability ball, which helps you engage your muscles while sitting. Other habits, such as taking the stairs instead of the elevator, standing at your lunch break, and more all make a big impact.
2) Snack through out the day: snacking seems like an unhealthy habit, however, when snacking on the right foods, it offers many health benefits. Keeping healthy snacks at your desk, and choosing the right breakfast and lunch foods, can help maintain your energy levels through out the day, and help you burn more fat. Beginning with breakfast, make sure you don’t skip the meal, and load up on fiber, fruit, and calcium, such as with a nonfat yogurt parfait with fresh berries. Snacks can include a hand full of almonds, apple and cheese slices, green tea, low-sodium popcorn, a banana and others. These are all low calorie snacks that will prevent the mid day “crash” and give a healthy boost to your energy.
3) Work out before you work: studies have proven that working out in the morning, before breakfast, will increase productivity through out the day, help you sleep deeper, and help you feel more rested. At the end of a work day, you’re less likely to get to the gym, which is why working out at the beginning of the day is ideal. Those who exercise first thing in the morning also burn more calories during the day than those who don’t. Whether it’s cardio or strength training, exercise for at least twenty minutes at the beginning of the day for a more energy and productivity.
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Many have heard the axiom “No pain, no gain”, but this should not be applied to any pain that can be prevented. It is very important to stretch and warm up before a workout and cool down after. Also, controlled breathing can ease any respiratory difficulties. These aren’t the only problems to be considered, however.
Eating, physiologically speaking, is like putting fuel in your gas tank. One pays careful attention not to introduce diesel into a gasoline engine but, strangely, many do not have the sense to do the same with their bodies. There are three basic food types: proteins, carbohydrates, and fats. While experts recommend a healthy mix of the three, many tend to indulge in carbohydrate rich foods like bread, potatoes, and cakes but neglect protein rich foods like fish, soy products, and eggs. Even body builders, who definitely know better, tend to derive much of their protein from supplements and continue to indulge in carbohydrate rich foods.
Interestingly, though carbohydrates are necessary for the health of the body, in large quantities is leads to many health related problems such as obesity and, consequently, hypertension, diabetes, and increased risk of stroke. Through a process known as gluconeogenesis the body is capable of synthesizing glucose from protein.
There is no such process for creating several amino acids contained in protein. Without these essential amino acids, namely Pyrrolysine and Selenocysteine, the body does not have what it needs to function properly.
It must be noted that muscle is composed of protein. When an individual “works out” effectively muscle fibers become damaged, protein is used to repair the muscle, and the muscle becomes stronger.
For these reasons, it is important to incorporate plenty of protein into one’s diet after a workout. Many who take part in anaerobic exercise complete their workout with a protein rich food such as peanut butter, tuna fish, eggs, etc and a great deal of water. Incorporating carbohydrates and fats are important for balance but the emphasis after a workout should be protein.
Before a workout, however, it can be a good idea to consume carbohydrates as a means of gaining almost immediate access to all the energy in the food for the workout. Simple carbohydrates such as sugar, potatoes, and white bread are good for a quick release of energy, followed by a spike in insulin levels. Complex carbohydrates are preferred, however, due to their tendency to release energy steadily over a period.
M. M. Wagner writes for http://www.ellipticalmachines.net her hobby blog she uses to write about Schwinn elliptical machine and home fitness tips to help people prevent heart diseases.