Exercise

  • Safe and Effective Weight Loss

    Losing weight could be a difficult and uphill battle. But the struggle to keep ourselves healthy does not end after a successful weight loss campaign. The other half of the battle which is the more important one is how to maintain our ideal weight and not going through the process again.

    There are four basic ways of keeping our body within our ideal weight range. These four concepts are essential for any weight loss or health regimen:

    Woman pinching fat from her waist

    • Balanced Meals – healthy eating does not mean alienating a food group altogether. Eating lots of fatty food is responsible for many weight problems but starving ourselves of this food group could also mean dire consequences for our health. The secret to a healthy diet is to eat foods within its recommended levels.
    • Living an active lifestyle – being active means doing activities or simple exercises that require physical movement. Parking a few blocks away from your office and walking the rest of the way to your office is an excellent to burn some fats and build some muscles. Couch potatoes or those who spend a whole lot of hours sitting on their office desk are more likely to be overweight. This is because it doesn’t give their body the chance to burn excess fat.
    • Healthy eating habits – this aspect of healthy living deals with a person’s attitude towards food. The brain is responsible for many of our body’s processes. Eating is a conscious activity that requires guidance from our brain. A healthy attitude towards food helps us stick to our diet plans.
    • Understanding weight problems – educating ourselves with the causes of overweight problems is an important step in living a healthy lifestyle. Understanding the mechanism of fat storage and how the body burns this is essential in helping people appreciate what they are doing.

    Body Mass Index – Determining your weight

    Everybody is not created equally this of course would refer on our body built. Being overweight is not merely tipping the scale within certain ranges. One could weigh at 220 pounds and yet be perfectly normal and another could tip the scale at 130 pounds and be overweight.

    The normal body weight largely depends on the person’s sex and weight. These are then factored in with the person’s weight to determine if they are within normal levels. People classified as overweight are those with BMI that is equal or more than 30 points their normal range.

    Common Problems with Weight loss

    Many diet programs fail simply because people get so impatient that they drop the health program. The key to an effective diet program is to find one which is designed to work for you. Some diets are so extreme that it often entails starving our bodies of much needed nutrients. Conservative diet programs are designed to help people slide into a healthy eating routine.

    Long term benefits often require long term solutions. This is why people who undergo liposuction procedures are back where they started from in a few years or months. Fad or crash diets may not be the best solution for weight loss because they don’t educate people about the true value of healthy living.

    Other convenient treatments for shedding unwanted fat deposits are through the use of diet pills. Actions include curbing one’s appetite or preventing the uptake of fats from food. However, this could also have side effects. People who use diet pills reported fatigue, depression, insomnia and vomiting.

    Other weight loss methods include the use of natural herbs and supplements. These also act as diet pills and others work to increase metabolic rates which improve how we utilize and burn fats.

    Keeping weight loss safe

    Overweight problems are the result of years of unhealthy eating and living. This is a condition that does not happen overnight and the best solutions are those that are brought by long term life changing habits. Exercise and diets are still the best one-two punch in finally knocking down your overweight problems. These may not produce the same dramatic effects of liposuction surgery but it ensures that your weight loss program stays safe and healthy.

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  • Simple Lifestyle Changes to help you Lose Weight

    Exercise is a great replacement for surgery.

    Exercise is a great replacement for surgery.

    The road to a slimmer and healthier body is a difficult path. But overcoming these roadblocks only require a simple lifestyle overhaul. Liposuction is surely the quickest path to slashing pounds of fats accumulated through years of physical neglect. But this is neither the safest or most effective method of ensuring a healthier you in the future.

    The best weight loss treatments are those that reinforce a healthy lifestyle. It is those daily habits that given time helps you get rid of those stubborn love handles but more importantly keeps it away forever.

    Replace Fat with Muscles

    Easier said than done but if done right it rewards you with healthier and shapelier figure. Whether it’s walking a few extra blocks to the office or spending a couple of hours at the gym, getting rid of fats the natural way is devoid of risks and complications that surgery brings.

    Building and toning your muscles is the next logical step after losing those unwanted fat deposits. So why wait when you can build those muscles while losing weight.

    Build your Cardio

    Cardio exercises such as high intensity training or running is a good way to burn fats. It is also a good way to naturally increase your body’s metabolism. Living a sedentary lifestyle lowers your metabolism simply because your body does not require transforming fats into energy. When your body becomes accustomed to strenuous activity regularly, it prepares itself by increasing metabolism. This is to make energy readily available throughout the day.

    Eat Healthy

    Unhealthy eating habits is perhaps the biggest culprit in the overweight problems we face today. The overabundance of processed and fatty foods makes it easier for us to store those unwanted pounds.

    Lower your calorie intake gradually

    The best diets are those that work for you. Lowering your calorie intake suddenly only brings more troubles than solutions. You still require a considerable amount to maintain your normal body functioning. Cut your calories gradually. This gives your body the time to adjust to changes.

    Load up on proteins

    Increasing your protein intakes is essential when building muscles. But it is another good way of burning calories since more energy is required to breakdown protein. Replace those high calorie food with protein loaded meals. Satiate your hunger and help build those muscles.

    Fortify with Iron

    A well-rounded diet that focuses on all essential vitamins and minerals is essential. Iron improves blood flow. Better blood flow also increases metabolism. When you’re trying to burn fats and live a more active lifestyle it is important that your body’s supply of nutrients and oxygen is maintained with good blood circulation.

    Turn up the heat with spicy food

    Sweat is a clear indication that something in our body is heating up and eating spicy food is a good start. Eating spicy food gets our body heated up and so does our metabolism. It’s a great way to bring something different into your daily diet without sacrificing your hard earned gains.

    Stick to healthy fats

    Yes, there’s such a thing as healthy fats. Eating healthy does not mean eliminating one type of food or in this case staying away from fats. Fats are essential to our body’s normal functioning so taking it off the table can do more harm than good. Fish is a good source of healthy fat. Salmons for example are rich in Omega 3 which actually reduces levels of cholesterol in the body.

    Weight Loss and You

    The first step towards achieving a healthier body is accepting that change is necessary. Even the best weight loss treatments are useless if you are not dedicated to the process.

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  • Turn your Office into a Gym – Simple Exercises

    AbsObesity and other modern health problems are not only caused by our personal diets but could also be attributed to a sedentary lifestyle. Office jobs or jobs that require long periods of inactivity make us soft and prone to weight problems. We often end up spending countless hours buried in our office seats racking extra pounds of fat every day.

    Yes, a sedentary lifestyle can kill you. When you sit down in an office for long periods of time without walking, your muscles become stiff simply because they have nothing to do. Blood circulation also gets affected so that there is inadequate supply of blood and oxygen to other parts of the body. Coupled with the consumption of junk food and a high fat diet, lack of exercise often leads to health problems such as heart disease, hypertension, diabetes, cancer, Alzheimer’s and osteoporosis.

    So, how do you exercise inside the office? Here are some tips:

    Look Forward to Standing

    You should look forward to opportunities that will make you stand. This is because standing may cause you to burn more calories than sitting. You can stand while talking to the phone. You can also use standing desk, a high table or a counter which will cause you to stand sometimes. You may also opt to eat your lunch while standing up. Instead of talking on the phone or instant messaging, walk to other offices or desks.

    Take Breaks

    In between your work, why don’t you take a brisk walk and get coffee or a snack? You can also some stretching in between working hours. When you stretch, be sure to position your face straight ahead and lower your chin to your (more…)

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  • How to make your Flat Abs programs more effective

    Everybody wants to have those six packs or flat abs. But wanting them and having them is another thing altogether. Flat abs can represent a person’s attitude towards health. It could be achieved by eating a healthy diet and living an active lifestyle. It is important to remember that great looking abs only come after a long sustained effort of weight loss and muscle development in the stomach.

    The first step in getting flat abs is by first depriving the body of excess fat and preventing additional cellulite buildup in the stomach. There’s no use burning off cellulite if you just keep on adding these in the first place. Fats are what fuels cellulite buildup in the stomach and cutting down on fat consumption could go a long way of making your weight loss efforts more effective.

    Living an active lifestyle and performing exercises comes next in finding a solution to your flat abs concern. Stomach crunches for example are great for targeting abdominal muscles but you must also develop a better all around approach. Performing the same set of exercises day in and day out could place a huge strain on your mental resolve. Remember that even simple exercises like walking and running helps in your overall weight loss efforts. Engaging in sports could be a wonderful way of developing those six packs while spending quality times with family and friends.

    Fat buildup in the stomach can be a result of many factors. This is generally the result of eating a fat rich diet and living an unhealthy lifestyle but there are deep rooted reasons why people have a higher tendency to get those cellulite deposits in the stomach. Genetics can also influence how fats are stored in the body. Getting flat abs is certainly harder for those with a family history of weight problems. Understanding how exercise, diet and genetics could make our flat abs program more effective.

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