Ski Exercise Advice – Ski All Day Long This Season

Have you ever wished you could prepare yourself for ski season and improve your skills by doing ski exercises at home? Well, there are several types of ski workout machines on the market that will allow you to do just that. These exercise machines work by simulating the side to side movements involved in downhill skiing. They are perfect for ski exercise because they will help you improve your coordination, strengthen the relevant muscles, and enhance your balance. Not only that, just like skiing, they will give you a great workout any time you use them.

Finding high quality ski exercise machines is not easy, particularly for downhill skiers. However, there are several on the market worth looking into. Be prepared to invest some money though, as they tend to be relatively expensive compared to some types of home exercise equipment. After doing some research, there are three ski workout machines which I would highly recommend if you are serious about purchasing one.

Body Flex BG2000 Ski-Skate Machine

Regardless of what level skier you are, this is an excellent machine for a great ski workout at home. It's both fun and effective. This machine allows you to simulate both skiing as well as speed skating. You will give your muscles a strenuous workout without potentially harmful stress to your joints.

The Body Flex machine comes with a heart monitor and heart rate readout. With these you can track your heart rate during your ski exercises. It also comes with a workout timer, a distance readout, and will also show you how many calories you have burned. The retail price for this machine is usually around $ 1000.

Skier's Edge Classic Series – The Original Carving Machine

Skier's Edge is a great company when it comes to ski workout machines. They offer four different machines, all of which are excellent. The Skier's Edge Classic Series machine is a great all-around machine for ski conditioning and is perfect for a skier of any level. You can burn anywhere from 800 to over 1100 calories in just an hour using this machine.

There are several additional accessories you can purchase with this machine, depending on your particular needs and goals for your ski exercises. These include the Powder / Mogul Master, which is great for improving fresh powder skiing as well as enhancing your balance and timing. Another accessory you can get is the Slope Simulator, which allows you to vary the slope pitch for a good simulation of real skiing. The All Mountain Master allows you to create a ski workout which simulates various snow conditions and skiing styles. This accessory is great for increasing your aerobic endurance and power.

Skier's Edge Big Mountain Series – The Ultimate Carving Machine

This machine is the company's most popular seller and is geared towards the intermediate to expert skier. It has a higher profile and provides a more strenuous ski workout than the Classic Series. You can burn between 1220 to 1350 calories in just an hour! With this machine you will significantly condition all the muscles required for heavy duty skiing. All the accessories mentioned above for the Classis Series are available for the Big Mountain machine.

Skier's Edge offers a 30 day trial and boasts a return rate on their website of less than 1%. This speaks volumes about the quality of their ski exercise machines. However, since they prefer to create a customized package for you, they do not provide pricing information on their website. You need to either call them or request a mailed brochure.

The if the price And of these ski exercise machines is a bit steep, then take a look at this ski exercise guide – a much cheaper alternative!

Flush The Fat – Three Steps For A Cellulite Detox

Do not let one more ounce of fat get anywhere near your body. You can reverse the fat build process beginning today.

If you seeing lady lumps appearing in places you definitely do not want them … You probably need to decongest your digestive system and detox your body after all the stress and low budget fast food you had been eating for lunch.

How do you know if you need a cellulite fat flushing purifying cleanse?

In order to experience a long-term lean body you must eat a perfectly balanced nutritious diet. One of the great advantages of achieving that lean body is high energy and mental clarity.

It is difficult sometimes to start a program so my suggestion is to jump in lips first. It's looking at everything that passes through your lips into your mouth and down into your stomach for digestion.

Proper nutrition is the basis for boosting your metabolic system and the extra energy you will feel from the detoxifying effects of fresh juices, super foods, herb teas and healing broths.

Most weight loss diets have little nutrition to offer so they leave you feeling tired and lifeless. In the end, even if you lose weight, you feel so deprived that it starts ravenous cravings for foods that zap your energy and put the weight right back on. You end up feeling worse than when you started.

A cellulite fat flushing purifying cleanse is one of the best ways to jump-start your weight loss, which can lead to total healing and anti-aging. Dangerous fats such as saturated fats in processed meats and dairy foods, trans-fats like those found in many dairy foods, hydrogenated or partially hydrogenated oils found in margarine, shortening and many quick snack foods, and oxidized fats, like those in all fried foods , collect in the excess body fat you already have. They all make your fat worse and makes cellulite even more dimply!

Sugary foods and highly processed foods (like fast foods) are void of digestive enzymes that they end up collecting as excess fat, too. When your system is congested, your body tries to dump its metabolic wastes to get them out of the way and one of the places that receive this horrific metabolic waste is excess fat.

Is your body showing signs that it needs a cellulite fat flushing purifying cleanse?

Here are some questions you can ask yourself to find out ….

First of all … what is Cellulite? Cellulite is a combination of fat, water and trapped wastes beneath the skin. It is concentrated areas of fat that appears dimpled when you squish it in your hands.

Is it collecting on your hips, thighs or tummy?

Are your upper arms flabby?

Is your waistline noticeably thicker this year than last year this time?

Does your face look jowl-y or puffy?

Have your wrists and ankles thickened?

Today is the day when you begin this process. No, not next week, or after your next final exam. There's no better time to give your body a healthy, fresh start than right now! You can start lowering your weight this very day by eating clean, upping your liquids and thinking fresh.

Benefits of a Cleanse

Energy levels rise almost every day as your system becomes purified.

Your weight will drop consistently as you become more serious and committed.

Your digestion will noticeably improves as toxins are flushed and high-quality nutrients are more quickly absorbed. This helps to strengthen your immune system and boost your metabolism.

Elimination problems often associated with weight problems begin to clear up.

Circulation will noticeably improve, as will all cardiopulmonary performance.

Your heart becomes healthier as well as your other vital organs.

Quick Steps for a Cellulite Detox to Jump Start Your Weight Loss Program

Step 1 – DRINK

Drink plenty of bottled or filtered water!

Eight to twelve glasses of purified water each day. This can include herbal teas that do not have caffeine. Water can help an overeater get past weight loss plateaus; decreasing water intake causes increased fat deposits. Drink all liquids before eating, to suppress appetite and maintain a high metabolic rate. Make sure at least 50 percent of your diet is composed or fresh foods and fresh juices.

Step 2 – GO Keep it Moving!

Rev up your fiber intake. Fiber plays a major role in weight control and fat detoxification.

Fresh fruits and vegetables and whole grains and legumes are great forms of fiber.

Stop the bad fats! Unhealthy fats make you gain weight … healthy fats like olive oil, flax seed oil and canola oil assist weight loss as long as they are used in moderation. The healthy oil is also good for digestion.

Step 3 – EAT

Eat Foods that are Alive, Fresh and Organic!

Here are some suggestions:

Green leafy vegetables. Eat them raw, put them into a broth, add them to your juices. Their chlorophyll helps remove environmental toxins (heavy metals, pesticides) and it is a great liver protector. Fresh food calories are relatively non-stimulating to glands and tend to stabilize weight. Add sea vegetables to your diet everyday.

Lemons. Fluids are vital. They help flush the body. Freshly squeezed lemonade is ideal. Its vitamin C – considered the detox vitamin – helps convert toxins into a water – soluble form that is easily flushed away.

Watercress. Add a cupful to your salads, soups, and whole grain and fat free sandwiches. This peppery green leaf has a diuretic effect that helps move things through your system. And watercress is rich in minerals too.

Garlic. Add it to everything – salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out toxic debris.

Broccoli sprouts. Buy them at a health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.

Cabbage. There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?

Water based fruits. Melons, kiwi, oranges, grapefruits, apples and berries. They're full of almost all full of fiber, vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Nothing tastes better and is more refreshing than fresh honeydew melon, fresh berries, or a juicy apple.

Green tea. This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity. I like the decaf because I can not handle too much caffeine.

Psyllium. A plant that is rich in soluble fiber, like oat bran, but more versatile. It picks up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.

Sesame seeds. They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the tasty sesame seed paste that's a staple of Asian cooking.

Working out during a cellulite fat flushing purifying cleanse What Exercise Should I Undertake While Cleansing / Detoxing?

As you can imagine, during a detox it is not a good idea to put your body under too much strain or stress through exercise. However, this does not mean that all exercise is forbidden during a detox (you do not get out of it that easily!).

The detox process aims to give your body an opportunity to cleanse itself, flushing any toxins from your system and therefore you want to know which exercise can help with this process and is recommended while detoxing. Aerobic (fat burning) exercise is one of the primary exercises to focus on when detoxing. Aerobic exercise increases your heart-rate into your 'fat burning zone' (intensity of around 6-7 out of 10 rate of perceived exertion) and encourages deep, diaphragmatic breathing that helps flush your lymphatic system while you are burning fat.

While resistance training is fantastic for you, it's better to not do heavy mass building workouts while you are in the first seven days of a good detox. This type of exercise (along with high intensity aerobic training (HIT) can be quite stressful on the body during a detox and can therefore inhibit the body's ability to repair itself effectively. After the first seven days, you can go back to your heavy training .

Amelia, I recommend this type of focused programmed for seven days. Once you have kicked your body into purification, you can gradually add in more carbohydrates that are moderate to low glyemcic and natural.

If you like the way you feel and your body is responding well and your energy is high, keep going until you can achieve a modified version that will be easily maintained. This is one of the methods I used for several of my artists who had to look good fast in a bikini or less for a photo shoot.

I am so passionate about getting rid of cellulite that I made an entire program about it. I outline the foods, and celebrity secrets that cost many actresses thousands of dollars to find out. It's called my Quick Start Energy Program [http://www.quickstartenergyprogram.com/] and it contains my Special Cellulite Solution MP3 Audio that goes into specific detail about cellulite reduction!

I wish you well with your career and with your life. I strongly encourage you to design your perfect life. Do not settle for anything less than the best of everything. Only accept the perfect job, only date perfect men and most of all make yourself happy before you even think about getting married. Make sure you marry someone who celebrates You and all that you are and all that you desire to be.

God Bless and make it the Best Week Ever!

How Many Calories Are Burned Swimming Laps? 4 Factors to Burning Calories While Swimming

Swimming is a form of exercise that provides many benefits. If you are wanting to find an overall healthy way to lose weight and become more fit, you need to find a pool and get wet! Swimming laps several times a week is a great way to burn off some serious calories. But just how many calories burn swimming laps? Well, it really boils down to 4 factors.

  1. Stroke. Freestyle is the most common swim stroke and it is not the hardest but typically allows you to accelerate faster through the water. At your top speed you can easily burn over 700 calories per hour. The butterfly stroke will be much slower but is difficult and requires more energy thus more calories burned in a shorter distance. Hard to sustain but you can again burn over 700 calories per hour. If you like taking it more easy with a long backstroke or a more leisurely freestyle or crawl stroke you might burn close to 500 calories per hour. Dog paddle anyone? Hey even this will burn you about 400 calories per hour.
  2. Speed ​​and efficiency. A faster, more efficient swimmer will burn more calories than a slower or average swimmer. That is more calories per minute or hour, not per lap. Why make that distinction? Well, a somewhat out of control swimmer like myself will definitely spend more energy and calories fighting through the water towards that first lap but how many laps will actually happen? The faster swimmer will do a whole lot more laps and in the end burn more calories.
  3. Effort. You will burn calories just goofing off in the pool. About 400 calories per hour if you are 150 pounds and not taking it too seriously. You can burn over 700 calories per hour when you are pushing it with fast freestyle laps or harder butterfly strokes.
  4. Your weight. The heavier you are, the more calories will be burned because more weight automatically means more effort required as you move through the water.

So it varies quite a bit on the number of calories burned, but does it matter? Swimming is fun fitness for all, and did you know that you continue to burn calories after you get out of the pool? Yes, because there are types of exercise that will increase your metabolism and keep it elevated after you are done exercising. Very cool. Metabolism is the key word here.

Are you serious about burning calories and losing weight? Did you know that each of us is unique in what foods will increase our metabolism for burning calories? This is true and now there is a simple, powerful software tool that will teach you to know what those foods are for you.

Lose Weight Fast – Lose Half Stone In a Week With a Healthy Diet

A lot has been written about many diets, and many are fads. However, what you will see below is an effective, week diet to lose weight fast (up to half a stone in weight) in a healthy manner.

The rules

Are simple. You follow the diet as written.

No substitutions, no cheating, and no starting this diet wihout consulting your doctor first.

You will lose weight fast, and a lot of it, so make sure your body is ready for it.

There is nothing listed in the diet menus that can not be found anywhere.

Use salt sparingly. During the week do not eat fats except as listed.

If there is a food you dislike, then this diet is not for you. No substitutions are allowed, but follow as written and you will lose weight fast and in a healthy manner

Three meals a day are allowed Breakfast, Lunch and dinner and they listed in that order below against each day.

SO here you go the lose weight fast diet follow it as written and watch the pounds fall off.

Monday

1 piece of fruit in season 1 slice of brown bread without butter or honey
Coffee or Tea

Sliced ​​cold chicken. No skin. 1 tomato
Water or diet drink

I can Tuna

Mixed Green salad no oil, or dressing

1 slice brown bread

1 piece of fruit in season

Tuesday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Mixed Fresh Fruit Salad Water or diet drink

Grilled ground meat steak. 350 grams only

Tomato, cucumber and olives. No oil

Tea or Coffee

Wednesday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

1 can of Tuna fish1 grapefruit

Water of diet drink

Any Roast meat

Mixed Green Salad, no oil

1 tomato

Tea

Thursday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

2 hard boiled eggs

Cottage Cheese

Tomato

I slice of brown bread

Water or diet drink

Boiled chicken (as much as you want)

Mixed Green Salad, no oil

Tea or coffee

Friday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large bowl of cottage cheese

Green salad, no oil 1 slice of brown bread

Water or diet drink Grilled fish of any kind

Large mixed salad or vegetables

1 slice of brown bread

Tea

Saturday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large Mixed Fruit salad Water or diet drink

Oven roasted chicken Tomato salad with lettuce and fresh onion

1 grapefruit Coffee or Tea

Sunday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Sliced ​​Cold Cuts

Mixed cooked vegetables

1 Grapefruit

Water or diet drink

2 hard boiled eggs

I slice of brown bread

Mixed salad no oil

Tomato

Coffee or tea

Remember, no cheating. Drink also water in between meals if you are hungry. Drink water in any case, between meals. Eat early. Do not have your diner after 19:00 hours under any occasion.

You will lose weight fast where other diets have failed you in the past.

How Many Calories Do You Burn by Swimming?

How many calories you burn while swimming depends on your stroke, effort, speed, distance, duration, gender, weight and skill. Because most people swim a mix of strokes at various intensities, computing your exact calorie count is difficult.

For example, a 150 pound athlete burns about 272 calories by swimming 1500 yards in 30 minutes; swimming butterfly for 30 minutes burns 38 percent more calories, breaststroke burns 25 percent more and backstroke 12 percent less. Compare that with a 120 pound athlete who burns only 218 calories swimming the same 1500 yard workout (60 lengths in a 25 yard pool).

Generally, the faster an athlete swims, the more calories he burns in an hour. For example, if the 150 pound swimmer above swims one more length per minute, he burns 102 more calories in the same 30 minute period, but it works out to nearly half a calorie LESS per length. This anomaly occurs because he swims more efficiently.

The table below lists the approximate calories burned per hour for a person weighing 150 pounds:

Swimming moderate effort 272 calories
Swimming ocean, river, lake 408 calories
Swimming none-lap, 408 calories leisure
Swimming laps, moderate to light effort 476 calories
Swimming backstroke 476 calories
Swimming crawl / freestyle, 50 yards per minute 544 calories
Swimming sidestroke 544 calories
Swimming synchronized 544 calories
Swimming fast, vigorous effort 680 calories
Swimming breaststroke 680 calories
Swimming butterfly 748 calories
Swimming crawl / freestyle, vigorous effort, fast 748 calories

Your weight affects the number of calories burned, with heavier people expending more than lighter ones when doing the same exercise. For example, a 100 pound person burns 1/3 fewer calories, so multiply the above numbers by 0.7; a 200-pound person burns 1/3 more so multiply by 1.3.

Because most people are unable to do butterfly continuously, crawl or freestyle is the most effective swim stroke, burning between 540 and 750 calories per hour.

Inexplicably, elite swimmers have an average of 5% more body fat than their equivalent running counterparts, despite burning the same and sometimes even more calories with their high intensity interval training which the steadier pace of distance running lacks.

Interestingly too, women, regardless of their skill level and weight, typically use fewer calories per mile than men because of their higher body fat percentage. They naturally stay afloat without having to burn calories doing so.

Swimming nonstop for half an hour is realistic for a beginner but strive for an hour. Vary your strokes. For example, warm up by doing 4 lengths freestyle, 4 lengths breast stroke, then get your heart rate up by swimming 4-6 lengths freestyle at a faster pace. When you feel tired or out of breath, switch to breast stroke or back stroke or even use the kicker board, and when you catch your breath, go back to freestyle.

If you can, incorporate butterfly. Flip turns too; they ensure a continuous workout without you needing to pause between lengths.

If swimming appeals to you but you are not strong enough to swim for an hour, consider using flippers together with the kicker board which you hold out in front of you. Because your head is above water the entire time, breathing is not an issue; while your legs and butt get a fabulous workout.

Despite being surrounded by water, you sweat when you swim. Be sure to stave off dehydration by drinking water before and after your session, even if you do not feel thirsty.

Swimming is an excellent aerobic workout, using a large number of muscle groups and burning as many calories per hour as running or cycling at the same intensity. It increases your heart rate for the full duration, you breathe harder and work your entire body.

Swimming strengthens your heart muscles thereby improving the delivery of oxygen to all parts of your body, it improves your physique, flexibility, stamina and balance. If you do other exercise, swimming serves as a great cross-trainer, lengthening and strengthening your muscles.

Mentally it relaxes you and frees you of tension; socially you can enjoy it with friends and family to develop a spirit of competitive camaraderie.

Swimming poses no strain on connective tissue or joints, so is safe for the overweight, elderly, people with lower back and leg problems, and those whose joints can not handle high-impact sports. Because water supports the body, swimming is recommended as a rehabilitation exercise.

Ideal for pregnant women, swimming strengthens both abdominal and back muscles, enabling them to better carry their extra weight. High blood pressure, joint stiffness and discomfort commonly associated with pregnancy can all be eased by exercising gently in water, although you may want to consult with your doctor beforehand.

Whether you splash around burning 400 calories an hour, or expend 748 calories per hour perfecting your butterfly stroke for hard-core competition, any swimming burns calories. In fact which ever sport you enjoy is the one which will burn the most calories for you in the long run.

How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!

Everyone wants to know how to lose weight fast. We know the usual "watch your diet and exercise regularly" routine. But if it is as simple as that, then there would not be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be hard to separate the hype and lies from the truth. That's why in today's article, I'm going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you to lose weight safely and stay lean all year-round.

WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW ABOUT WEIGHT LOSS.

How To Lose Weight Fast Tip # 1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you will not be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast Tip # 2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast Tip # 3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It does not even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip # 4: Stop the steady state jogging

If you have been jogging for some time and have not seen any significant weight loss results, then it's time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 – 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies' main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip # 6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you did not get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast Tip # 7: Focus on building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition – reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How To Lose Weight Fast Tip # 8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How To Lose Weight Fast Tip # 9: Make small changes and stick with them for 21 days

Let's be honest with ourselves. Fat loss involves some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip # 10: Surround yourself with like-minded people

Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, do not just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.

How To Lose Weight Fast Tip # 11: Train your legs

I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.

How To Lose Weight Fast Tip # 12: Keep a meal diary

Many people do not realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.

How To Lose Weight Fast Tip # 13: Learn to love water

Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.

To Lose Weight How the Fast Tip # 14: Limit alcohol consumption

I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What's more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So do not be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you do not need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body's ability to build muscle effectively.

With so many disadvantages to your fat loss goals, do you still need another reason not to drink?

10 Facts Worth Knowing About Alkaline Water

If you have followed posts and stories on the web, it is likely that you have heard some great things about alkaline water. So, what is alkaline water all about? Is the hype worth it? In this post, we will talk about ten facts that are worth knowing.

1. It is important to understand the difference between natural and alkaline water. In general, tap water as a pH level of 6 or 7. The nature of a substance with regards to alkalinity and acidity is measured on the pH scale. Alkaline beverages have a pH balance of 8 or more.

2. Most people, who claim great things about alkaline drinks and diet, believe that replacing tap or regular drinking water with a higher pH choice will help to neutralize the acid in the body. With reduced acids in the body, many of the health issues can be at bay.

3. Naturally, water picks up minerals it passes over rocks around streams and waterfalls. This leads to an unexpected increase in the pH level. Since most people do not have access to alkaline water, many brands sell alkaline water that's manufactured artificially through the process of electrolysis.

It is Believed 4. That alkaline water can help in controlling by blood sugar levels and can the metabolism of the call is free . BODY. However, the research in this regard is very limited, but with the information available and feedback received from a wide number of users around the world, the benefits seem to be true to some.

5. Most the brands that sell vitamin enhanced water often contain other minerals, which are known to be beneficial in the body. One of the studies published by World Health Organization had actually warned people against drinking water that's low in mineral content.

6. Although there is limited scientific evidence, it is believed that alkaline water works for better hydration rate, and the presence of electrolytes actually adds to the energy levels of the body. The information is limited, but high pH water is known for being ideal for joint and body pain.

7. If you are looking for alkaline water, it is a good idea to check online and find the right brands. Look for brands that sell water and other beverages, with an at least pH level of 9 or more. The more alkaline the water is, the better are the benefits.

8. While there are no known side effects of water, it is important to talk to your doctor if you have any medical problems. This just helps in avoiding any additional conditions.

9. Also, there is no proof that water is a treatment for any health condition. However, it surely is a better choice and alternative to regular drinking water.

10. When you check the brands, check the added minerals, so that you can be assured of the quality of the beverage. The more minerals and electrolytes added the better are the benefits.

Check online now to find the right brands!

Working Out For A Healthier Life

The importance of exercise in our lives is a known fact. Making room for exercise in our daily schedule has the following benefits:

  • Reduces the risk of heart diseases, hypertension, obesity, diabetes and osteoporosis
  • Keeps the joints, ligaments and tendons flexible, allowing for easier movement and better balance, thus reducing the chances of falling
  • Reduces some of the effects of aging
  • Good remedy for overcoming depression, and for mental health
  • Helps you to maintain average weight, by increasing the metabolism and burning extra calories
  • Increases physical endurance
  • Improves sleep
  • Helps relieve anxiety and stress

When there are so many great benefits, it is surprising how some people still feel that resistance in themselves to start an exercise routine, if they have not already.

One great development towards achieving the above objectives for the community is the establishment of exercise centers by enthusiastic fellow citizens, who are aware of the benefits and want to share them with others. Called gyms, these centers invite the community members to exercise in their premises for a fee, providing equipment for a variety of exercise routines, best practices, proven for their benefits, taken from the all over the world like Zumba and Yoga

The word gym is derived from the Greek word gymnasium. Now the gym is a short slang word for a fitness center.

Gyms first made their appearance 3000 years ago in Persia. In the 1800s, USA had many gyms as part of schools and colleges where for the first time, the stress was made on health, body measurements and strength.

What are the features of today's gyms

Some of the workouts featured in gyms nowadays are:

  • Usual equipment like the treadmill, elliptical etc.
  • Outdoor yoga
  • Competitive cycling (outdoor)
  • Fitness challenges – weeks long program offering workouts, meal plans and personal coaching from professionals in nutrition and fitness.
  • Catchy soundtracks to take out the monotony of repetitive exercises
  • Playing games like dodgeball etc
  • Dancing
  • Kickboxing and fighting
  • Pilates
  • Saunas, steam rooms,
  • Juice bars
  • Latest equipment like Pilates equipment,
  • Indoor cycling workout
  • Hiking yoga
  • Antigravity Yoga
  • Paddleboard yoga classes
  • Rowing machines
  • Bodyweight exercises
  • Parkour
  • Meditation
  • Climbing
  • Water aerobics

How to choose the gym for you.

Once you have decided to take the plunge in keeping yourself fit, this checklist has to be ticked off:

  • Location of the gym – should be convenient, or you will find yourself dropping out before long.
  • Cost of membership – It is best to check a few around your home and choose the cheaper one, all other conditions satisfied
  • Ladies or Mixed – Depending on your comfort level, choose
  • Hours and holiday policy – choose convenient hours when there will not be a crowd as well. Check if they will keep open during holidays
  • Qualified personal trainers – always a good idea for beginners
  • Group fitness classes like kick boxing or yoga can relieve the monotony
  • Equipment – should be in good condition and enough in number
  • Cleanliness – like wiping down the equipment at the end of a day's workout
  • Cancellation of a subscription – which may be for more than a year. If you have to move out of that city, do they refund the money

Top 5 Characteristics of a Good Weight Loss Plan

A great weight loss plan strikes a good balance between a healthy diet and an active lifestyle. It sounds so simple in theory, yet most of us who want to lose weight find it hard to stick to this philosophy alone. What's worse is that we have read a tumultuous amount of literature regarding the "proper" or the "best" way to lose weight, and, somehow, we end up confusing ourselves even more.

When you make a commitment to lose weight, you have to make sure that you're choosing a healthy weight loss plan. You may ask how can you ensure that the weight loss plan you're about to make is the right one that will work for you. Well, simply put, it is all about watching what you eat and making sure you are engaged in an active sports or exercise program. For people who are bordering to obesity, it is best to consult a health fitness coach or a nutritionist to ensure that you get professional advice on the best weight loss plan that will suit your needs and lifestyle. However, for people who have gained a bit of weight and are wanting to live a healthier lifestyle, here are the top five characteristics of what constitutes a truly healthy weight loss plan.

1. Proper Nutrition Over Single-Item Diets

There is no short cut to healthy eating. For your benefit, simply avoid any weight loss plan that urges you to eat only one food item. Most people are under the impression that if we eat only foods that will increase fiber or protein intake, we're good to go. It is worth emphasizing that healthy weight loss means eating a well-balanced diet from all food groups. Starving and food deprivation will definitely crash your system in the long run. You may lose weight temporarily but this will only encourage an unhealthy relationship with food. The key thing to remember is moderation.

2. Calorie-Conscious Diet Plan

Being mindful of what you eat is the first step to healthy eating. The best way to do this is to follow a plan that allows you to track your calorie intake. Being aware of how much calories you take in is an essential part of losing weight. A lot of us find it tedious to count calories. However, a healthy weight loss plan ensures that you get just the right amount of calories your body needs to burn energy. There is no need to eliminate caloric foods in your diet. Just choose a diet program that makes it convenient for you to calculate the number of calories you need to lose a certain amount of weight. Reading food labels is a good start.

3. Portion Management, Water Intake, and Weight Loss

Aside from calories, a good weight loss plan should encourage you to cultivate portion control. Again, there is no need to deprive yourself of food. A good weight loss plan allows you to exercise your inner discipline to consciously eat in moderation and in reasonable amounts to keep you satisfied and healthy at the same time. In addition, proper hydration is a key factor in healthy weight management. Most of us take water for granted. We do not drink enough water during the day. Worse, we forget how important water is in healthy living. Proper hydration plays a major role in detoxification. Drinking 8 or more glasses a day washes away all the toxins, wastes, and even excess water weight, making you feel light, healthy, and fit. It's even a good technique for enhancing satiety when eating.

4. Workout Program

A good weight loss plan should involve a regular exercise program. Regardless of what type of sports or exercise you wish to participate in, being active is a major requirement for losing weight the healthy way. Make sure you engage in a gradual change. Nothing too intense at first, and then slowly increase the intensity to ensure proper body conditioning. A lot of people who have gained weight have lived sedentary lifestyles for a long time, so it's important to get active slowly but surely to avoid injury and to ensure long-term success. You should start gradually, say 20 minutes a day. You can start by simply taking a walk or a jog around the park. Overtime, you can then increase the intensity and duration of your exercise program to avoid exercise rut and to keep the challenge. Just like a well-balanced diet, there is no short cut to losing excess fat than moving your body. A workout program is also a great way to enhance your mood and self-esteem in the long run.

5. A Weight Loss Plan That Suits Your Lifestyle

Losing weight the healthy way is basically a big lifestyle overhaul. You do not have to be fazed by this long-term goal. Choosing a healthy weight loss plan should require an assessment of the lifestyle that you currently have. To ensure that you can stick to your weight loss goals, plan a weight loss regimen that allows you to still live the way you want to without compromising your health and your happiness. If you are a career-driven individual who is always on the go, choose a weight management plan that does not require 24/7 of your time. Better yet, find inspiration in the current lifestyle that you have and extend it to your healthy living goals. Busy people can stick to an afternoon or weekend schedule for their exercise regimen. Eating healthy food when you're always on the go requires a bit of meal planning and time management. There is always a way to adapt a good weight loss plan regardless of your career or family demands. You just have to manage your time well, and be committed to making healthy choices.

Water Exercises For Herniated Discs – Top 3 Basic and Simple Exercises to Release the Pain

Water exercises are a good way to get rid of the pain caused by a herniated disc. Water-based exercises basically offer the same benefits you get from the associated land-based exercises. One great advantage to exercise in the pool is that water makes it easier for pain-patients to perform the movements.

This is due to some great property that water has:

  • It takes the pressure away from the discs while you exercise
  • It diminishes the risk of unwanted injuries due to inapt movements
  • It makes exercising feel easy and even relaxing

Here are some of the most basic water exercises for herniated disc problems that help relieve the acute pain:

  1. Marching or Running Exercise – Either in place or from one end to the other of the pool move your legs as if you were marching or running. Bring your knees as high as you can while doing it. While this exercise would be unthinkable on land for most of the herniated disc sufferers, in water it is a very useful and effective training method. If executed regularly, this routine helps stretching the back and thus making it more flexible.
  2. Leg Raising Exercise – Grab hold of the pool side with one hand. Stand on one leg (bend this on a little) while outstretching the other one in front of you for a few seconds. Repeat this movement 5 to 10 times and then do the same with you other leg. This exercise strengthens and stretches your lower back and hip muscles at the same time.
  3. Knee Raising Exercise – Again, hold tight on the side of the pool either with one hand or with both hands & your back to the wall. Lift one knee as close to the chest as you can and wait for a few seconds than put your leg back down and repeat with the other one then with both. Do it all over again for a number of times.

When you exercise in the water regularly you help release a lot of the acute pain caused by your herniated disc. Do not stop after you feel better, your pain will most certainly come back. Exercises the along with these : other on-land herniated disc exercise options are On designed to help you Combat the symptom and not the root cause of the problem.