Issue 0ne – January -2014 – Price - £2.99 – WWW.FUZIONACTIVE.COM – GET ACTIVE, BE ACTIVE!
Lose Weight After Christmas Fast! Pole Dancing Lessons Online How to Lose Weight the Easy Way
Why Do People Meditate?
Check Out These 5 Christmas Fitness Gifts
The Psychology of Over-Eating Fitness Techniques for IT Professionals
FOOD AND FITNESS
On the inside 5
The Importance of Fitness
Fitness and Yoga
Swimming for Fitness
Exercises for Fitness
10 Fitness Techniques for IT Professionals 11 Fitness through Aerobics
12 Food and Fitness 13 Cross-Training for Fitness 15 Tennis for Fitness 16 Fitness through Everyday Activities
17 Health Benefits of Drinking Green Tea on Regular Basis 18 Pole Dancing Lessons Online - How to Lose Weight the Easy Way
On the inside 20 21
Find out How to Lose Weight Successfully Got A Long Xmas Shopping List? Then Check Out These 5 Christmas Fitness Gifts
Potatoes and Health
The Psychology of OverEating
How to Eat Christmas Lunch on a Diet - 5 Steps
The True Wellness Advantages of Wheatgrass Powder
Lose Weight After Christmas Fast
The Tools to Jump Start Your Home Workout
How to Buy Workout Supplements
Why Do People Meditate?
The Ultimate Workout Guidelines for Beginners
FROM THE EDITOR Welcome to this monthâ€™s issue of our magazine. This month we bring you some great new articles that will help you fast track your goals and success.
We work hard to put together each issue of this magazine and welcome the feedback and contributions from all our loyal readers. A publication like this would not be possible without the support of our valued advertisers who provide relevant products and services for our readership. Please visit our sponsors as they know what you need to help you with all your endeavors. Lastly Iâ€™d like to congratulate you for investing your time to educate yourself by reading this magazine. We are proud to be able to help all our readers, and look forward to serving you for many years to come. Regards, The Editor
THE IMPORTANCE OF FITNESS Most people do not have time, on an everyday basis, to exercise and stay fit. As a result, obesity has become a major concern in many countries. The main reason for obesity is being attributed to the sedentary lifestyle of individuals that is devoid of exercise or control on the type of food being consumed by individuals.
Competition and the need to survive in the world have altered the way we lead our lives. Gone are the days when people had the luxury to take up a 9am to 5pm job and spend the rest of the evening with family or indulge oneself in hobbies such as gardening and music. Work schedules have gone for a toss and the advent of technology couple with globalization has made it mandatory for people to stay connected with the office 24x7. As a consequence fitness and health have taken a backseat. Most people do not have time, on an everyday basis, to exercise and stay fit. As a result, obesity has become a major concern in many countries. The main reason for obesity is being attributed to the sedentary lifestyle of individuals that is devoid of exercise or control on the type of food being consumed by individuals. Staying fit has a number of associated benefits. Some of the most alluring benefits are:
It helps individuals stay alert and calm Exercise keeps the body and mind fit and therefore increases the productivity of an individual A fit body helps individuals to develop more flexibility, power and strength Fitness increases the general stamina and immunity Apart from physical stamina a person can develop mental stamina by staying fit and healthy
There are a number of ways to fitness. It is no longer mandatory for individuals to visit a gym in order to stay fit. There are other alternate forms, which can be practiced at home, such as yoga, aerobics and outdoor games like cricket and tennis that help improve fitness and health. Also, there are a number of low-cost exercise equipment available in the market that aid individuals to exercise for a minimum period everyday but reap maximum benefits out of it. While there are a lot of ways and means to fitness, it is up to the individual to choose one of the techniques and invest time on improving fitness levels, in the interest of their own health and well-being.
FITNESS AND YOGA ‘Yoga’ – It has become the new buzzword of the fitness enthusiasts. Yoga, having its origin in India, is one of the most widely adopted fitness techniques across the globe. This fitness technique has gained popularity owing to the simple nature of the exercises that provide individuals with enormous benefits. There are different forms of yoga that are that when practiced by individuals, help them in improving their health and fitness. Yoga had its origin in India during the ancient times and has slowly gained prominence over the past decade. Yoga in Sanskrit means ‘unity’. Yoga helps individuals to unite the mind, body and spirit. Yoga, when practiced regularly, provides the following benefits:
Calms the body from within Frees the mind of tension and anxiety. Promotes mental fitness. Improves thinking capacity and concentration of an individual apart from drastically improving the quality of decisions made by the individual
Yoga is being promoted by a number of spiritual and non-profit organizations and has gained wide acceptance among the general public. Some of the different forms of yoga are: 1. 2. 3. 4. 5. 6.
Hatha Yoga Bhakti Yoga Raja Yoga Jnana Yoga Karma Yoga Tantra Yoga
Each form of yoga has a specific purpose and is unique in its own way. It is up to the individual to decide what form suits them better and opt for it. While there are a number of self-help books that allow individuals to learn and practice yoga, it is advisable to get enrolled in a training session because the formative years in a yoga class are very important to correctly comprehend the technique and to properly practice it. Whatever the form of yoga practiced, it unifies the mind, body and spirit and leads to both physical and mental fitness. To those who are deprived of time and energy, after a hectic day, a short session of yoga would rejuvenate and energize the individual.
Each form of yoga has a specific purpose and is unique in its own way. It is up to the individual to decide what form suits them better and opt for it.
Swimming for Fitness The word fitness has undergone a paradigm shift. A decade back the only way to fitness was to hit a gym and work-out using various machines to burn down calories. It was a time consuming and expensive process. Also, a lot of people were unable to afford or skeptical to spend. But over the past few years a number of new fitness techniques have come into existence. Yoga, aerobics and gymnastics are some of them worth mentioning. With so many techniques available, it has become difficult for both men and women to decide which suits them better. While men find it difficult To decide on their fitness choice â€“ whether to get registered at a local gym or to setup a fitness studio at home etc. for women, it is an even more difficult task as they may have physical limitations with respect to the heavy equipment at the gym or the complex postures at a yoga class.
Swimming tones the entire body muscles and as an Exercise it is suitable from both men and women. Unlike other fitness exercises, swimming can be practiced even by people who are suffering from arthritis and obesity.
One choice that fits everyone â€“ from kids to adults is swimming. Swimming is a great fitness choice, provided it is practiced on a daily basis. There are neither any weights involved in swimming nor is there any other complex asana/postured to be adopted. Swimming tones the entire body muscles and as an exercise it is suitable from both men and women. Unlike other fitness exercises, swimming can be practiced even by people who are suffering from arthritis and obesity. Apart from improving fitness levels swimming also helps in burning calories. Since swimming completely puts to work all the bigger muscle groups of the body like the chest, thigh and back muscles it assists in burning fat and also facilitates in stretching the muscle fibers and ligaments in the body. In addition to physical fitness, swimming also improves mental health by way of engaging both the body and the mind in order to coordinate various movements and as a result acts as a great stress buster.
EXERCISES FOR FITNESS Exercises are a good way to stay fit and healthy. Everyday exercise for 15-30 minutes keeps the body trim and the mind alert. Exercises also improve blood circulation to the body, strengthen the heart and the muscles and keep an individual alert and active throughout the day. Exercises also improve the general stamina and fitness levels of an individual. Fitness through exercises is most suitable for men as exercises may involve weights and other equipment that might be difficult for women to handle. There are different types of exercises that benefit various parts of the body. Broadly three main types of exercises that improve fitness levels of the body are: 1. Cardiovascular Exercises These are exercises that build stamina and tone various parts of the body. These exercises increase blood flow by increasing heart rate and pumping more oxygen into the blood. There are different versions of cardiovascular exercises such as running, cycling, aerobics and gymnastics. In fact, dance is also considered to be a form of cardiovascular exercise. These exercised should be practiced on a daily basis according to a set schedule in order to gain maximum benefits out of it. 2. Strength Exercises Muscle strength adds to the general fitness levels of an individual and is critical to good health. Strength exercises involve the lifting of weights in order to increase the lean muscle mass of the body. Different weight exercises can be used in combination to provide wholesome benefit to the body. While strength exercises would be convenient for men, women may find it difficult to improve fitness through strength exercises as they are physically very demanding. 3. Stretching Exercises Stretching exercises are essential to build bones, tendons and joints. Pilates is a very good form of stretching exercise and provides good benefits. Stretching exercises are usually performed after strength workouts as these help to relax the muscles after a strenuous workout. Also, stretching exercises help individuals to increase and improve body balance. While these are some of the broad categories of fitness elevating exercises, there may be other forms that may add to fitness levels of an individual.
Exercises are a good way to stay fit and healthy. Everyday exercise for 15-30 minutes keeps the body trim and the mind alert. Exercises also improve blood circulation to the body, strengthen the heart and the muscles and keep an individual alert and active throughout the day.
FITNESS TECHNIQUES FOR IT PROFESSIONALS
With evolving technology and luxury, lifestyle and habits of human beings have undergone a sea change. Technological advances in various domains have reduced physical labor and strain and have made our lives a lot more sedentary compared to life a decade earlier. A case in point is the life of IT professionals. IT professionals, due to the nature of their work, are confined to a seat from dawn to dusk and always operate from an air-conditioned office space with no access to natural air and sunlight. Long working hours coupled with extreme stress are some of the characteristics that describe the job of IT professionals. Owing to this sedentary lifestyle, IT professionals are at a high risk of becoming obese and developing a lot of physical and psychological health problems. Since their movement is largely restricted, they are more prone to muscular problems as the muscles lose their tenor and start sagging. Lack of physical exercise and movement leads to accumulation of fat which subsequently causes a raise in cholesterol levels. These lead to obesity and even the risk of a heart attack.
There are ways and means of using free time at office to practice a few exercise techniques that would require absolutely no equipment or investment of money. Meditation is one of the best exercises, which IT professionals can adopt, as it connects the body and the mind at the same time. All that one needâ€™s is a dark and silent room with a maximum time of 10 minutes. Stretching exercises for the hands, legs and neck can be practiced during meetings and discussions. Ample sleep is also crucial for IT professionals to maintain their mental fitness. Sleep is the only time when the brain and other parts of the body rest and revitalize themselves. While the kind of exercise is not important, it is mandatory that IT professionals indulge in exercises and sports of some kind on an everyday basis in order to stay fit and live healthy.
Meditation is one of the best exercises, which IT professionals can adopt, as it connects the body and the mind at the same time. All that one needâ€™s is a dark and silent room with a maximum time of 10 minutes.
FITNESS THROUGH AEROBICS While there are different forms of physical exercises that can be opted in order to stay fit and healthy, there is one form of exercise, called aerobics that has been gaining a lot of popularity and acceptance among general public. Aerobics, which was once considered a sport is now being used more as an exercise form to maintain general fitness levels. People of all age groups ranging from the young to the old are learning and practicing this exercise form. The specialty of aerobics is that it combines two forms of physical exercises namely strength training and stretching. This technique improves flexibility and muscular strength apart from promoting cardiovascular fitness. Aerobics, of late, has become a part of almost all professional fitness programs. Aerobics strengthen the heart and lungs and increase the general fitness levels. These exercises also eliminate stress and strengthen the bodyâ€™s immune system making the individual strong and resistant to a number of common everyday medical problems such as cold, cough etc.
Research indicates that aerobics promote natural weight loss as it is the only form of fitness technique that directly burns the body fat. Aerobics also help in regulating body cholesterol levels thereby reducing the accumulation of fat.
For people who are more concerned losing weight and looking trim, aerobics is the best way to achieve it. Research indicates that aerobics promote natural weight loss as it is the only form of fitness technique that directly burns the body fat. Aerobics also help in regulating body cholesterol levels thereby reducing the accumulation of fat. Aerobics is also the cure for one other common medical problem called hypertension. Aerobics lowers heart rate and reduces blood pressure when practiced regularly. Practicing aerobics regularly stimulates the release of endorphins, the bodyâ€™s natural pain killers, which help to reduce anxiety, stress and feelings of depression. Aerobics also help in the control of mood swings. Though aerobic exercises help the individual in a number of ways, it is advisable to start slowly and increase the session time gradually for best results.
FOOD AND FITNESS People opt for exercises and other techniques to stay trim and fit. While some of them hit the gym to achieve this others practice yoga, aerobics and other forms of fitness techniques that will cut down flab, increase body stamina and allow the person to stay fit and healthy. Seldom do we realize that the food we eat contributes a lot towards body fitness. If only people watch their diet, there is no other easy way for them to stay fit and healthy. Food and nutrition are equally important, as exercise is, in order to maintain a fit and healthy body. If the food intake lacks nutrition or if the food intake is not balanced, exercise will do no good to the human body. If food intake is not regular and balanced it could lead to several disorders that subsequently will lead to a number of potential health problems.
Food and nutrition are equally important, as exercise is, in order to maintain a fit and healthy body. If the food intake lacks nutrition or if the food intake is not balanced, exercise will do no good to the human body.
In a broad level food and nutrition can be divided into five broad categories: Protein: Protein supply all necessary amino acids required to keep the body tissue hale and healthy Fat: Fat is always related to obesity or as something that is detrimental to the human body. Fat is necessary for the human body in order to store and release energy. While excessive fat can cause obesity and debilitating health problems, lack of fats may lead to feeling of depression and a possible vitamin deficiency. Fiber: Fiber helps to regulate cholesterol levels in the body and provide a number of digestive benefits. Vitamins and Minerals: These are essential to regulate body metabolism, maintain healthy cellular growth and functionality and to improve body fitness. Carbohydrates: Carbs prevent hypoglycemia and weakness, when consumed in a regulated manner. By adhering to a balanced diet consisting of the above mentioned nutrients, individuals can maintain general fitness levels and stay fit, happy and healthy.
CROSS-TRAINING FOR FITNESS Exercise and diet help individuals maintain a fit and healthy body. People often visit the gym or take up different exercise techniques with a view to stay trim, fit and healthy. When practiced regularly exercises help individuals to improve general fitness and stamina levels. But the disadvantage with exercises is that over a period of time, people experience boredom out of exercising. Doing the same exercises over and over for long periods of time create boredom and a sense of monotony for individuals. Cross—training eliminates or rather reduces injury and muscle tear that occurs when a particular set of muscles or body parts are used to perform a specific exercise type. Technically these injuries are referred to as ‘overuse injuries’. Cross-training schedules include cardiovascular exercises, strength training exercises, sprinting, circuit training and also includes sports that are physically exhaustive in nature.
The latest trend being adopted to maintain fitness is known as ‘cross-training’. Cross-training refers to practicing different exercise techniques every day in order to keep away boredom and also to tone up different parts of the body. Cross-training produces an overall body conditioning thereby exercising the entire body instead of only a group of muscles. Also, by practicing different exercise forms individuals will be able to increase their skill, agility and flexibility. Cross—training eliminates or rather reduces injury and muscle tear that occurs when a particular set of muscles or body parts are used to perform a specific exercise type. Technically these injuries are referred to as ‘overuse injuries’. Cross-training schedules include cardiovascular exercises, strength training exercises, sprinting, circuit training and also includes sports that are physically exhaustive in nature. Cross-training helps to reduce body fat and prevents obesity. It also improves blood circulation to various parts of the body, reduces obesity and improves physical strength and stamina. Hypertension is also under control when exercise is performed on a daily basis. Cross-training not only prevents the body from wear and tear but also offers overall health benefits for the body. While exercising is one of the ways of maintaining fitness levels, food also plays a major role. Hence, it is important to balance both food and exercises to have a fit and healthy body.
TENNIS FOR FITNESS Tennis is a game that requires high levels of fitness and energy. The game is very taxing and exhausting physically. In order to play a game of tennis, individuals need to be physically fit and need to possess a high level of skill and flexibility. Similarly there is something called ‘Cardio Tennis’ that is being used to promote fitness among individuals. Cardio Tennis is a high energy group fitness activity that can be taken up by individuals of all age groups. It usually combines the best of both worlds – sports and cardiovascular exercise Usually this program is conducted under the mentorship of experienced tennis professionals while the activity is a group activity with 8-10 players on the tennis court per session at any given time. Cardio Tennis provides the double benefit of toning the body and learning tennis at the same time. Some of the primary benefits of cardio tennis compared to a normal workout are that it is social – providing ways of meeting new people, it is entertaining and exciting, energizes the body and the best of all it is adaptable to people of all ages and all fitness levels. A typical 60 minute cardio tennis regimen will consist of the following steps: 1. A warm up session, for about 10-15 minutes, similar to the normal fitness workout programs which includes activities such as tossing and catching skills, light hitting and drills. 2. Cardio provides benefits that are two fold – one to improve fitness and two to lose weight. Hence, this session is divided into zones with each zone catering to a specific goal. This session is designed to last for 30 -40 minutes and is a combination of drill-based and play-based activities. 3. A cool down session brings heart rates to normal levels and provide fun to exhausted individuals. Individuals who practice cardio tennis walk back home happy of having enjoyed the game for a while and satisfied of having completed their daily fitness regimen.
Cardio Tennis is a high energy group fitness activity that can be taken up by individuals of all age groups. It usually combines the best of both worlds – sports and cardiovascular exercise.
FITNESS THROUGH EVERYDAY ACTIVITIES When we talk about fitness the immediate though that most people have is that of hitting a gym and burning those extra calories that have been accumulated over a period of time. But if we put in a little more thought, there is another very easy and definite way to improve body fitness levels and stay healthy. Wondering what that magic technique is? It is nothing but fitness through everyday chores. Are you wondering if it is really possible? Absolutely Yes!! Everyday household chores can do a lot of good to the human body. That is specifically one of the reasons why women, who are housewives, are always fit and trim. Everyday activities can be used as an effective means to maintain general fitness of the body and the mind. Fitness through household chores is a double whammy as it saves on the valuable dollars to be paid as fee to use the local gym and at the same time helps one to complete all the pending jobs back at home.
Yard work/gardening is a good way of burning calories. Studies indicate that doing yard work for 20 minutes every day will help in burning approximately about 300 calories. Yard work may include digging, weeding, sweeping and washing a car. Washing or cleaning the house for about 30 minutes helps in burning about 200 calories while making beds helps in burning about 125 calories. Shopping, which is fun, can also be used to improve fitness levels. Research indicates that people who carry heavy shopping bags, for half an hour, will burn about 200 calories. Other regular chores like climbing a fleet of stairs, painting and decorating the house, vacuuming and dusting the house and ironing clothes, for duration of half an hour, will help in burning roughly about 200 calories. Most of the activities mentioned above are accomplished by us even without the consciousness that these are all fitness boosting techniques. From the above points it is pretty clear that just by attending to our daily chores regularly we can be fit and trim.
HEALTH BENEFITS OF DRINKING GREEN TEA ON REGULAR BASIS 3. Anti-aging: There is an antioxidant known as Polyphenols which works against Aging. Green tea is one of those natural elements which contains the highest amount of Polyphenols. It is a commonly known fact that green tea is anti-aging. Nowadays people spend big bucks just to buy those creams that claims to contain this plant. So why not drink it instead of applying it on your face. A glass of green tea would surely be a better choice than a tube of cream.
In the last few years, Green tea has become an extremely popular drink around the world. The major reason for its popularity is that it is amazingly beneficial for your health. I would say that if you are not drinking 2 cups today, you are missing out a big opportunity leading you towards healthier life. Letâ€™s talk about the top 5 health related reasons to drink it on regular basis. 1. Cures Cancer: It helps to cure cancer and also reduce the risks of introduction to cancel cells in the body. Green Tea contains antioxidant which according to a research is 95 times more effective than vitamin-C and 30 times better than vitamin-E. That is how it protects your cells from damaging. 2. Cures Heart Disease: It also helps in lowering the cholesterol level which automatically prevents heart diseases and strokes. Even if you've experience a stroke, green tea speeds up the recovery process and prevents the cell deaths.
4. Helps in Losing Weight: Now this is one of the biggest reason behind the usage of this item. There are millions of people around the globe worried about their weight and looking up for tips to reduce it. Fortunately green tea is a good choice for all of you. It boosts up your metabolism rate naturally and also burns unwanted fat from your body. According to a research, by just drinking a cup could burn up to 85 calories a day. That is about 8 pounds within 1 year. If you find it difficult to work out, just enjoy 2 cups a day to reduce 16 pounds after 1 year. 5. For Your Skin: I have already discussed about the anti-aging benefit of drinking green tea. Categorized under Skin-Care, Anti-aging is not the only benefit, there are a lot more. It also removes wrinkles and protects your skin against sun rays and dust. Any unwanted fat or a bad hygiene could cause skin issues but this magical tea purifies those types of fat and helps your skin. Now you know the top 5 benefits so it is better to use this natural element to overcome a lot of issues instead of wasting your money buying non-trusted products. Keep yourself away from all those weight losing supplements and overcome your worries while enjoying a sip.
There are millions of people around the globe worried about their weight and looking up for tips to reduce it. Fortunately green tea is a good choice for all of you. It boosts up your metabolism rate naturally and also burns unwanted fat from your body.
POLE DANCING LESSONS ONLINE - HOW TO LOSE WEIGHT THE EASY WAY Online pole dancing lessons is a great way to learn how to pole dance when there is no pole dancing classes in your area or you simply can't go to classes due to things like your time schedule. Learning to pole dance in the comfort of your own home is in some ways better than taking a class because you can go at your own pace as your fitness levels allow. You are not intimidated or pushed to move forward based on what everyone else in class can do. Also, if you are worried that you won't be strong enough to take pole then taking online pole dancing lessons at home can help prepare your muscles for dancing in a main stream class. When you first learn to dance, it can be really challenging, especially if you need to lose weight. Gripping the pole and holding your own body weight up to execute a move is rather difficult at first. It can be embarrassing if you are in class and find that you can't do even the most basic move because you can't hold your own body weight up or even do one pull up. It is common for most women to not be able to do one pull up when they first come to class, but that doesn't solve how you feel when there are others in your class who can. It can leave you feeling aggravated, defeated, and worse... Like you want to quite! And you don't want to do that, this is a fun workout!!! Learning to pole dance at home through online pole dance lessons gives you complete emotional support. You can practice gripping the pole and doing pull ups to build your physical strength in your own time frame in the privacy of your home. This also allows you to play with the idea of dancing and feeling sexy in privacy. You see, most women want to feel sexy but don't know how. It's a great way to learn how to feel sexy, but it can be an embarrassing process in front of other people because the bottom line is, you just don't know how to do it... Yet!
In addition, when nobody is around, you will be able to fully get everything out of your online pole lessons because you don't have peer pressures or other emotional worries. You will be able to listen to the lessons and fully absorb all the detailed information about how to execute the move properly and safely at your own pace. Online pole dancing lessons is like having your own private lesson! So how do you know what pole lessons are right for you? Easy! First, decide what you would like to get out of pole dancing. Do you want to get the body of a dancer? Do you just want to get in better shape? If you want to get in shape, then how far do you want to take that? Do you want to go pro or just have fun in your house for a good workout? Once you understand what you need, then you can pick good lessons that work best for your situation. Regardless of what your reasons are, you will always need to start with the basics as a beginner. Basics include learning how to properly execute pole spins, floor work, different poses, and dance will and elegant flow. When you are a beginner, it is best to find a teacher who is well rounded in helping you with all of those things. You don't want a teacher who will just show you isolated pole moves and then leave you abandoned to figure out how to put all those moves into one dance routine. As a beginner, that can leave you very frustrated. Experience online pole lessons now! Life is short and you want to feel the very best you possibly can! Don't waste your time thinking you can't do it because you have a perfect solution right in front of your eyes. Many women have lost weight pole dancing and got in the best shape of their lives. They didn't let extra pounds stop them. This is an excellent way, especially for mom's, to rebuild muscles, get toned, and learn to feel and be sexy which will help you put the fire back in your life by the way! You can get a home kit which includes a good sturdy dance pole, free online pole dancing lessons, and grip powder which is everything you need to get started at home today!
Basics include learning how to properly execute pole spins, floor work, different poses, and dance will and elegant flow. When you are a beginner, it is best to find a teacher who is well rounded in helping you with all of those things.
FIND OUT HOW TO LOSE WEIGHT SUCCESSFULLY How to lose weight successfully nearly everybody wants to lose weight to get the body they desire. However, often people don't know how to do this correctly without hurting their body. Before you start a crazy diet, get a life-threatening surgery or start taking magic weight loss pills you must read this article. Take the time to read how to effectively and safely lose weight prior to starting a dieting program.
Tip 3: Don't purchase pills Companies have somehow succeeded in making people believe that their issues may be cured with special pills. Some of them do can work at first but the problem is once you stop taking the pills the weight typically comes back. Depicted below are some tips that will assist you in losing weight safely: Tip 4: Look closely at labels if you elect to attempt eating different foods then you should look carefully at the label before leaving a shop with the item. Some segments of the label that you should focus on is the ingredients and the Calories section.
Tip 1: Exercise 3 times a week Try to utilize weights in your workout and do some ab workouts daily. The great thing about lifting weights is that it will assist you in losing weight while building muscle at the same time. You will be on your way to getting the 6 pack you crave if you can exercise as much as possible. Tip 2: Stay Hydrated with water you can fool your body into believing that it is full by drinking lots of H2O. Drink water as much as possible, it will aid your body work efficiently and it contains zero calories. It's comical but some people can confuse their hunger pangs while they are actually thirsty. These individuals need to stay hydrated to prevent any mix-ups from occurring.
Try to utilize weights in your workout and do some ab workouts daily. The great thing about lifting weights is that it will assist you in losing weight while building muscle at the same time.
Tip 5: Eat Small Portion Sizes Most individuals don't realize it but the amount and proportion they eat for lunch is too large. The regular American eats twice as much as their body requires every day. Even when these persons are full they still push themselves to finish their whole plate. Instead of eating a huge meal 3 times a day, which will take a long time to digest, eat tiny meals. This will speed up your metabolism and help you in safely dropping weight faster. Tip 6: Meet Your Physician If you really want to lose some weight the right way then you should meet your doctor regularly.
GOT A LONG XMAS SHOPPING LIST? THEN CHECK OUT THESE 5 CHRISTMAS FITNESS GIFTS As Christmas approaches you are probably starting to think about shopping for presents more and more. This year I dare you to mix it up a little. Instead of shopping for the gifts you see plastered all over the TV, go get some fitness gifts. Fitness themed presents are a really thoughtful gift that can also give someone a gentle nudge to start exercising in the New Year. Today I am going to be listing 5 Christmas fitness gifts for you to consider. 1) ADDICTABALL: The Addictaball is a cool Christmas present that focusses on mental fitness rather than physical fitness. It's basically a 3D maze in a ball and as the name suggests it is very addictive but also very difficult. So if fancy giving someone a mental workout over the festive period, this is the perfect gift. 2) CROSS TRAINER: The cross trainer is a brilliant Christmas fitness gift for someone who wants to start training next year but would prefer to do it within the comfort of their own home. The best thing about cross trainers is that their price has dropped significantly. Just ÂŁ100 will now get you a good quality cross trainer. 3) PROTEIN POWDER: This 1 is strictly for the fitness buffs but if you know someone who goes to the gym a lot, protein powder is the perfect fitness gift for them. It's pretty cheap and will help them stock up on protein for the New Year.
The cross trainer is a brilliant Christmas fitness gift for someone who wants to start training next year but would prefer to do it within the comfort of their own home. The best thing about cross trainers is that their price has dropped significantly.
4) SMARTSHAKE ADVANCED SHAKER CUP: This is another cool Christmas present for gym junkies. It's similar to a standard protein shaker but it has 2 added benefits. First, it can handle both hot and cold drinks. Secondly, it has 2 extra compartments that can be used to store extra portions of supplements. If you are not into supplements then you probably won't see what all the fuss is about but trust me having all your supplement portions within 1 container is a really big time and space saver. 5) ZUMBA FITNESS DVD OR VIDEO GAME: Zumba is the hot fitness trend at the moment and if you are looking for a Zumba themed Christmas fitness gift there are plenty around. So if you know someone who enjoys dancing, get them a Zumba DVD or video game. It's really good fun and it also gives you a really intense workout. SUMMARY: In my opinion fitness gifts are the perfect present. Everyone expects to open up a pair of socks or a woolly hat on Christmas morning. However, if they open up the Addictaball or the Zumba Fitness DVD they will be presently surprised. So if you have any shopping left to do go and pick up 1 of these cool Christmas presents.
THE TOOLS TO JUMP START YOUR HOME WORKOUT
While many fitness enthusiasts would go to the gym for workouts, many would still prefer to have their personal training from home. Busy businessmen and working moms would love to stay and relax at home after a hard day's work. Though driving to a gym is easy, these people might find no time to do it. Many opt to do their personal training from home to maintain their health and physical fitness. With the advent of home personal trainings, there are also a lot of questions being raised as to the type of equipment that people should have at home. Should they buy a treadmill, stationary bike, or other gym equipment just so they could workout at home? Well, the good news is, they don't have to. Working out at home doesn't require you to have all the big equipment you see in the gym. You'll just need some basic tools to perform your daily routines. 1. Yoga Mat Many of the exercises done at home are floor exercises. This mat is not only used for yoga, but also for warm-up exercises, stretching exercises and floor exercises as well. Though you can perform some exercises without it, the comfort that it gives you during your routine helps you do your exercises well. You get to avoid unnecessary joint and back pains if you have this tool with you. With a yoga mat, you can do push-ups, crunches and other exercises without undue muscle strain. 2. Resistance Bands If you want to tone your arms, build your shoulders up, or to work your back out, a resistance band is a must-have. Resistance bands are like weights that provide pressure to your muscles, thus increasing your muscles' workload. The longer the band, the less tension it produces. If you want to increase the tension, all you have to do is to fold the band. The number of folds depends upon the level of tension that you can handle. The great advantage of resistance bands is that it is easy to use and very handy. You can store and bring it anywhere! 3. Dumbbells Coming in different weights and colors, you can tone your arms with these tools. Women can start with the lowest weight or the 3 lb.-weight, while men can start at heavier weights, like 10 lbs. The heavier it is, the more challenge it gives to your muscles. You can use one dumbbell at a time, like in curls, or you can use both at the same time, just like in squats. Dumbbells can be used in various exercises, like squats, curls, and shoulder presses. But aside from these three basic tools that you need to get, there are other tools that you should have when doing personal training at home. First, you need a pair of rubber shoes. Though you can do some exercises with your slippers or leather shoes on, a pair of rubber shoes would give you maximum comfort. Rubber shoes provide the perfect support that your legs and feet require especially in heavy exercises. Second, you need a watch. A wristwatch is very helpful especially when you are performing exercises in circuits or in cycles. Perfect timing is necessary for a successful workout. And third, you need to wear the appropriate attire. Make sure that your clothes are not too loose and not too tight to give you the comfort you need when doing your exercises.
HOW TO BUY WORKOUT SUPPLEMENTS Buyers of workout supplements who turn to the internet experience one distinct disadvantage - they do not get the chance to hold the product and inspect it up close until it has already been paid and delivered to their address. For this reason, being extremely cautious about your purchases is necessary. When buying supplements online, you have to consider these pointers so you can make the best decision. 1. Do not be gullible. First and foremost, do not be gullible when it comes to product claims. It is a reality that the health supplement industry is a huge one and so it simply follows that a lot of companies and manufacturers in the business are doing their best to entice buyers. Some of them will make outrageous claims so you will spend your money on them. If an offer sounds too good to be true, it probably is. Do some research before purchasing anything over the internet. 2. Get information about product recalls. Another thing you should look into is the fact that some products are actually not allowed in certain countries. Some of the main reasons for this include having ingredients with side effects as well as the manufacturer's failure to follow standards set by assigned government organizations. Find details about recalled products in your area just to be sure. Refer to the news to get information about this. 3. Read reviews. In this day and age, digging additional details about various products and manufacturers is super easy. One only has to turn to the web in order to find reviews posted by others. The opinions of past buyers are significant especially if you want to determine which workout supplements are most effective among the many available choices in the market.
In the same way, these reviews can be great sources of valuable insight regarding which retailers are most reliable. Read the posts carefully and you will know which supplement sellers deliver on time and charge inexpensively for shipping. 4. Consult with the experts. Last but not the least, make it a point to speak with your coach, personal trainer and doctor. Those who often work out usually have different bodily requirements than those who do not. This is the main reason why you should choose the right supplements to use on a regular basis. Your will experience a huge difference if you get to buy and use the best supplements that meet your unique needs.
One only has to turn to the web in order to find reviews posted by others. The opinions of past buyers are significant especially if you want to determine which workout supplements are most effective among the many available choices in the market.
WHY DO PEOPLE MEDITATE? What many people do not realize is that the mind, like a muscle, can be trained. Just as we train a muscle by exercising it, we can train the mind to balance both the left and right sides of the brain, increasing our ability to be calm, to concentrate, to feel good and to be creative. What Helps? A most effective tool for this is meditation. It used to take years of discipline to achieve the meditative states of mind where real relaxation or health benefits occur. Now, thanks to the latest advanced audio technology, all you have to do is put on a pair of headphones and press play and you can literally re-train your brain from a stressful anxious state to a calm, peaceful one, where you are focused and naturally able to perform at your best. What is Meditation? Now before you dismiss Meditation as some new age mumbo jumbo, be aware that whether we realize it or not, everyone meditates in some way or another. Meditation simply means to focus on one specific thing with all your energy: mental, physical and emotional. So we see it that some people meditate on money, others on cars or their house whilst some choose to focus on their partner, spouse or children. This is why meditation is brilliant for those struggling with attention difficulties (e.g. ADD, ADHD). Kids, especially, love meditation and derive incredible benefits from learning to train their ability to concentrate from a young age. Who is Meditation For? Meditation is for anyone looking to harness their true potential. Fortune 500 executives use meditation to improve their problem-solving ability. Members of the military use it to keep their senses sharp. Students use it to improve their focus and concentration while studying. Athletes use it to enter the state of Peak Performance, or "The Zone", at will. Mothers have found it improves their ability to connect with their spouse and children. Children have found it greatly reduces ADD, ADHD symptoms. What are the Benefits? People around the world have managed to: Decrease Stress / Anxiety Break Free from Insecurities & Obsessive Thoughts Rejuvenate Self Confidence and Creativity Relieve Feelings Of Depression Improve Concentration & Focus Alleviate the Symptoms of ADD and ADHD Increase Motivation Ease Addictive Tendencies Improve Their Experience of Relationships Dissolve Sleep Problems Alleviate Panic Attacks In short, meditation can be done by anyone and offers a natural way to improve a person's health, outlook and quality of life.
Meditation simply means to focus on one specific thing with all your energy: mental, physical and emotional. So we see it that some people meditate on money, others on cars or their house whilst some choose to focus on their partner, spouse or children.
The Ultimate Workout Guidelines for Beginners
Hiring personal trainers when starting a workout program helps you in achieving your goals of stronger muscles and a more physically fit body. Personal trainers motivate you to work hard on each routine, give you advices on how to properly execute your exercises and even help you out in planning your meals. But since not everyone can hire a personal trainer, some people opt to have personal training from home and do everything on their own- including the fitness program that they are going to follow and their schedule. For people who have already tried doing this before May find the job easy, but beginners may find this difficult. Here are some workout guidelines that beginners should consider when planning to have personal training from home: 1. Know your strength and your limitations before starting any activity, even in the usual activities that you do, it is important to assess your abilities. Knowing your strength and your limitations or weaknesses help you determine which exercises are appropriate and which are not. But knowing your weaknesses should not stop you from doing something that you think you can't do. Though you might not be able to do it at the start of your program, you will definitely develop the skills that you need to finally overcome your weaknesses. To assess your strengths and limitations, get a baseline data by doing some preliminary exercises. If you want to test your cardiovascular status, get your pulse rate after walking 1 kilometer. If at the end of the program your pulse rate goes down, this means that your program is working. If you want to test your flexibility, measure your reach. Do this by sitting on the floor with your legs apart and slowly bend forward with your arms outstretched? Mark the spot your arm touches and measure the distance from your hips to this spot.
2. Set your goals and Plan your routine. Now that you have already identified your strengths and weaknesses, you can now set your goals. Do you want to lose weight? How much weight do you want to lose? Do you want to build your arm and abdominal muscles? How do you intend to do this? Make sure that your goals and activities are designed according your strengths and that they intend to improve your weaknesses. Set your own schedule so that you won't be pressured in doing your routines and it is important that you plan the duration of each activity. This helps you create a balanced routine and help you prevent undue strain and fatigue. 3. Prepare your Tools and Start your Routine this is the most exciting part of your fitness program. Prepare the tools that you would need in accordance to your planned activities. If you plan to do arm exercises, you can get a pair of dumbbells with the right weight. Don't choose too light or too heavy equipment. Too heavy equipment can produce muscle strain while too light won't help you achieve your desired outcome. After preparing your tools, you can now proceed to the real action! Do each exercise properly and do those as you have planned. 4. Keep Going As you continue your fitness program, it is important that you monitor your progress. This is where baseline data come in. Compare your actual parameters to your baseline and determine whether you need to change your routine or improve on it. Personal training from home needs constant planning, execution and evaluation. You should not stop from doing your routines, but it is important that you evaluate each of them once in a while to determine whether you have improved on your strengths and weaknesses or not.
Before starting any activity, even in the usual activities that you do, it is important to assess your abilities. Knowing your strength and your limitations or weaknesses help you determine which exercises are appropriate and which are not. But knowing your weaknesses should not stop you from doing something that you think you can't do.
POTATOES AND HEALTH Potatoes are a very popular vegetable, consumed by at least a billion people worldwide. They come in many types, including maris piper and King Edward. Sweet potatoes are also becoming very popular. Despite the varieties of them potatoes have recently received some negatively, due to the fact that they contain carbohydrates. Carbohydrates contains energy which we need to move constantly. Potatoes also contains other important nutrients: · Fibre, this contributes to making the body feel fuller for longer. It can also contribute to helping to prevent constipation, which is caused by lack of fibre. Consuming potatoes with the skin on has more fibre in comparison to consuming potatoes without the skin. However it is advised to ensure that potato skins are not discolored or marked before consumption, as it can cause ill health in large amounts. · B vitamins, as stated in previous articles B Vitamins are important for various functions including cell membranes in the body. In particular potatoes contain folate which is needed for cell growth and development. · Minerals, as stated previously minerals are important for the functioning of hormones. They contain the mineral potassium, which transmits nerve impulses, and regulates blood pressure.
Vitamin C is sensitive to heat, therefore it does break down during cooking, however in the case of potatoes, and some of the vitamin c is retained during the cooking process. · Lack of salt, this is ideal as there is a recommended amount of 6 grams a day. This is equivalent to a teaspoon a day. High intakes of salt are linked to an increased likelihood of having high blood pressure and heart disease. · Gluten free, a minority of people Worldwide are not able to tolerate gluten. This is a protein found in wheat and rye. Common foods for example bread, pasta and certain breakfast cereals are restricted. Potatoes are gluten free so can be consumed by any person. · Vitamin C, This is needed for healthy gums, teeth, muscles and bones. It can also help to fight certain colds and flu. Potatoes contain the most vitamin c out of all the foods from the carbohydrate family. Potatoes can contain up to one eighth of the adult requirement. Vitamin C is sensitive to heat, therefore it does break down during cooking, however in the case of potatoes, And some of the vitamin c is retained during the cooking process. Potatoes play a major importance, not only in plantation but also in nutrition. Despite the possibility of negatively, due to the amount of carbohydrates in them, the nutritional content of potatoes proves how vital potatoes are, in aiding a healthier lifestyle.
THE PSYCHOLOGY OF OVER-EATING Overeating is a symptom, not the cause! Just like an alcoholic may drink to drown his sorrows, people tend to overeat for a number of reasons. It can be the subconscious mind's way of dealing with bottled up emotions which have not been dealt with properly or it could be a way of dealing with stress, boredom or some discomfort in life.
Unfortunately we live in an age where magazines and other forms of media regularly promote "miracle" diets and young women (and increasingly men) often feel pressured into feeling unhappy about their bodies. Not only are diets largely ineffective, but there are serious physical and psychological health issues around dieting. The flaws of dieting are well documented, yet many people still try them again and again and get into a vicious and unhealthy cycle. They seem to be desperate to lose the weight and prepared to take a chance on another type of diet in the hope that the results will be different than the last one. Some people will go to a local weight management club, because they say it keeps them motivated and / or they know that they will feel ashamed if they put weight on at the weekly weigh in. I would argue that motivation needs to come from within for it to be effective long term. People tend to lose weight for a while using this method, then the weight comes back on again and they may even find themselves heavier than before. Other people go to a medical doctor or to "health" food stores and receive slimming pills (with all the associated side effects) and again they lose weight for a while, but then the weight comes back which can lead to all kinds of negative emotions. What is the solution then? The mass media and public health bodies in most countries have only really played lip service to the psychological aspect of people who are overweight and this is the crux of the problem. Perhaps there is a lack of sympathy or understanding in society for people who have a tendency to overeat? Overeating is a symptom, not the cause! Just like an alcoholic may drink to drown his sorrows, people tend to overeat for a number of reasons. It can be the subconscious mind's way of dealing with bottled up emotions which have not been dealt with properly or it could be a way of dealing with stress, boredom or some discomfort in life. I have found that people overeat for a multitude of reasons. Getting to the root cause and resolving it makes having normal, healthy eating habits in the long-term without feeling a sense of deprivation possible. It makes it possible to break the cycle of dieting that only treated the symptom and not the cause. Many clients who have seen me with the goal of weight reduction have been quite surprised to learn what their overeating was connected to and have gained so much by being able to finally deal with their bottled up emotions. They have also been surprised to find that getting to a healthy weight and staying there was much easier than they had expected.
HOW TO EAT CHRISTMAS LUNCH ON A DIET - 5 STEPS For those wanting to avoid putting on too much weight over the Christmas period then there are a number of measures you can take to not just avoid putting on the pounds, but in fact lose weight over the course of festivities. Step 1: Cooking and eating the turkey Eat plenty of roast turkey. Turkey is one of the healthiest white meats, it's incredibly low on fat and calories yet exceptionally high in healthy protein. It's not the turkey that makes you gain weight, it's all the snacks and binges that pile up on top, but Christmas dinner is a particularly all round healthy meal. If you avoid the skin and smothering it with butter before roasting, a slice of turkey breast on average contains 150 calories and 2g of fat, where as a slice of red meat would be roughly 170 calories and 6g of fat. With plenty of zinc and nutrients that will help you sustain a healthy immune system, try not to include ready made stuffing with a lob of butter, but instead you can make your own low calorie stuffing with chopped chestnuts that contain approximately 2.5g of fat per 100g to that of sausage meat which contains 32g per 100g.
Step 4: Be wary of condiments
Step 2: Cooking and eating the vegetables
Go easy of the condiments; this is where the calories add up.
Brussels sprouts, carrots, red cabbage, swede, cauliflower - all the traditional Christmas vegetables are fantastic for maintaining a low calorie, rich nutrient, vitamin and mineral diet.
Cranberry sauce, white sauce and bread puddings are notoriously calorie packed with little else.
Ideally steamed, again avoid coating them with butter and less fat if you're roasting the spuds or parsnips. Using spray oil is one way to keep down how much oil you use, especially when coating the turkey and the onions. And when making the gravy from the vegetable and turkey stock, be sure to drain off the fat. Step 3: Bacon rolls Just briefly, while real sausages coated in bacon are sumptuous, again if you want to cut the fat content out by more than half, then you can use lean bacon and coat them round low fat chipolata sausages.
Go easy of the condiments; this is where the calories add up.
If you feel you can't do without them try to keep portions small, and the same goes for Christmas pud. An average 100g serving will contain a staggering 340 calories and around 12g of fat. Custard also contains more calories than brandy butter and cream, and a dollop of skimmed cream won't shave off too much to make a difference to your Christmas dieting plan, so try to opt for something a little less fat binding. Step 5: Watering the drinks Alcohol is part and parcel of celebrating Christmas, and even if you're not a fan, you'll find it's easier just to have the odd glass and make it last. That's where mixing a white wine with soda or diet lemonade will halve the calories and last twice as long. On average even half bottle of red or dry white wine will make up about 250 calories. Alcoholic carbonated flavored drinks are also lethal in this department. Laden with calories they score as one of the highest in the alcohol chart per serving, along with gin and tonic and syrupy cocktails.
THE TRUE WELLNESS ADVANTAGES OF WHEATGRASS POWDER First of all it is very important to review the facts concerning wheatgrass and what exactly is its nutritional worth. Wheatgrass powder consists of: Vitamins, Minerals, Enzymes, Amino Acids, and Antioxidants. When you think of it, most green organic supplements would include these components. It is however a lot more fascinating to simplify a little bit further. As an example, the real multi vitamins in wheatgrass powder are: Vitamin A, B1, B2, B3, B4, B5, B6, B12, then there is Vitamins C, E and K, Thiamine, Riboflavin, Pyroxidine, Pantothenic Acid, Niacin, Folic Acid, Choline, Carbates and Biotin. Already it seems like the individual consuming this is gaining from what is effectively a multivitamin. Now if that is just for the multi vitamins component then what minerals does it include?, Magnesium, Calcium, Copper, Iron, Potassium, Sulfur, Zinc, Iodine, Cobalt, Selenium, Manganese, Phosphorus, Sodium and over seventy other trace element. Not all wheatgrass powder features enzymes. Relying on how it is processed is the secret. Dehydrated Whole leaf wheatgrass features the organic juice and fiber discovered in wheatgrass. The enzymes kept in this situation help cleanse the blood, help utilize body fat for raised energy levels and motivates the physical body's own digestive processes to operate at an optimal level.
Anti-oxidants play a vital part in the body's potential to remain young. If our bodies become to Oxidized the cells can become damaged and might cause health and wellness issues. This type of green superfund powder is possibly most commonly recommended for its pure healthy protein levels, e.g. Amino Acids. They consist of: Alanine, Amide, Arginine, Aspartic Acid, Cysteine 8, Glutamine acid, Glycine, Histidine, Isoleucine, Lucien, Lysine, Methionine, Phenylalanine, Proline, Purines, Senne, Threonine, Tryptophan, Tyrosine and lastly Valine. All important components for muscular tissue function and repair. Anti-oxidants play a vital part in the body's potential to remain young. If our bodies become to Oxidized the cells can become damaged and might cause health and wellness issues like; Cardiovascular disease, diabetes, cancer, muscular degeneration and so on. The boosted advantages of wheatgrass powder are: it includes higher volumes of anti-oxidants allowing for; improved skin and nails, the blood is purified even more conveniently by the body, helps maintain healthy and balanced arteries, better gums, memory recall is improved, helps protect the joints and cells from Arthritis and reduces fatigue. In the early days of individuals taking wheatgrass powder it might have been used as a kind of medicine to aid an individual to recover from an ailment. In even more recent days as individual's lives have actually become increasingly busier there has actually been much less time for dinner preparation. Therefore in some cases it's hard to consume a balanced diet regimen all the time. Nutritional supplementing wheatgrass powder as a whole food source has actually proven to be a great solution as a method to supply nutritional support despite how unbalanced the diet is. Naturally we all have to remain to make every effort to consume healthier, however this is a great choice to ensure this occurs anyhow. A random problem is the flavor, a little bit like cardboard if you mix it with just water yet is conveniently masked if taken with juice or a smoothie.
LOSE WEIGHT AFTER CHRISTMAS FAST Many people will be making a new year's resolution and one of the most common ones is to lose weight after Christmas. We are probably all guilty of over indulging at this time of year, and most of us want to lose weight after Christmas fast. The big question is how do you lose weight fast? There are many ways to lose weight fast but most of the quick loss diets are not beneficial to long term weight loss. Quick weight losing programs deliver, but as soon as you stop the diet unless you have a plan in place to keep the weight off you will soon be back on the same diet to again lose the weight that you have put back on. Anyone that has been on diets before will know this form of yo yo dieting, and to be honest it is not good for you or your body. The best way to diet and lose the weight after Christmas is to follow a well structured diet program that includes plans for maintaining a long term weight loss aim. This does not mean that you will be on a diet for the rest of your life or that you will never be able to eat chocolate again. A health and natural diet program will re-educate your body into recognizing and enjoying natural and healthy food. By doing this you can in moderation enjoy some of the not so healthy options occasionally as a treat.
There are many diet programs out there that can help you achieve your goal but you need to concentrate on finding one that incorporates natural healthy eating, an exercise program, and a weight loss maintenance program once you have reached your desired weight loss goal. Do not be concerned about the word exercise as this does not have to mean sweating it out at the gym 3 days per week. Exercise can be fun, imagine your exercise as involving putting on your favorite dance music and dancing away your pounds in the privacy of your own home, or maybe you love walking the dog. Walking is one of the best and easiest exercises for you, and it is completely free.
Find a friend or other family member that also wants to lose weight. Losing weight together means you can offer support to each other if you are feeling a bit demotivated.
If you are determined to lose weight after Christmas there are a few tips you may want to know about. 1. Find a friend or other family member that also wants to lose weight. Losing weight together means you can offer support to each other if you are feeling a bit demotivated. 2. Find a program that suites your life style and family commitments. 3. Find a program that offers some form of weight loss maintenance guide. 4. Include exercise in your diet program, exercise will help you shed those pound quicker! 5. Get your friends and family to help you with your weight loss. Most important of all is make it fun; dieting does not have to mean boring meals and all low fat foods.