Fitness Guide

Why is physical fitness important is probably a question you won’t pay much attention to until your body starts to experience pains in the muscles and stiffness at the joints.

Why do you want to keep as fit physically as possible?  To be able to move around free of pain later in life. And “later” don’t necessary means in the 60’s or 70’s, some people develop ache and pains as early as in their 40’s.

As I have been doing work sitting behind a desk most of the time, I just recently discover the important of getting physical.  My shoulders start to lock, neck stiff, pain and numbness is running down the arms and the legs, my feet are always cold, shortness of breath climbing only one flight of stairs, all result from lack of physical activities.

The human body is a motion machine.  It is designed to move, so we need to physically move it in order to stay healthy. Aches and pains are from lack of movement designed for specific body parts.  Arms are designed for many other functions and movements besides just pecking away at the keyboard most of the time.  Legs are for running, walking besides just sitting.  Sitting for too long affects blood circulation, and you feel it on your feet and hands. Lack of motion or physical movement can lead to many other ailments.  Motion is very crucial to the body’s operation overall welfare.

Unfortunately, we are living in a modern environment when most works can be performed sitting down or standing in place.  While it provides us with many amenities, at the same time, it is ripping off our health.  We don’t use our body parts as they were intended.  We travel around by riding in cars or buses; even it is only 2 short blocks away, instead of walking.  We mow our lawn riding on the lawn mower, instead of pushing the cutter by arms.  We use the remote control to operate the TV or home theater set, so we don’t even have to get off the couch.  We are keeping touch with friends and family through the Internet or telephone rather than actually go to each other’s house and pay a visit.  We no longer walk or run sufficiently enough to stay in shape, or at least stay pain free. The more we move, the more we are capable of moving, and, obviously, the less we move, the less we are capable of moving.  When you feel the muscle or joint pain, it is simply a warning sign, signaling danger of acute motion starvation.  Muscle functions are retained only through enough use. Our body craves physical motion. There is no artificial replacement to movement.  You just have to do it yourself.

As I was learning about the important of physical fitness, I realize that no matter how busy your schedule is, you have to take time to exercise, do garden work, play with the kids, play a game of sport, dancing…. whatever that get you moving, if you want to enjoy life to the fullest, healthy, full of energy,  with no aches or pains.  It will pay off when you grow older, in a big way.  After all, who would enjoy an aching body, 24 hours a day?

Staying motivated on your physical fitness goals might be a problem or you simply call it quit.   Reading this  from the expert and testimonials from people who have transformed their fitness level  has helped me stay focus and steadily achieving my own goal of physical fitness.

NEAT, is non-exercise activity thermogenesis, refers to energy burned as we walk, talk and move through each day. People who stood, tapped their toes and moved more often burned 350 extra calories a day. Though it’s not exercise in traditional sense, these movements can counteract a sedentary lifestyle and melt away fat. And here are things you can incorporate into daily life:

• Pace around the office when you’re on the phone or taking a walk while meeting with colleagues.
• Do a few crunches before you get out of bed and dance as you get dressed in the morning.
• Wash the car and do household chores yourself.
• Skip the bleachers - stand as you watch your child’s weekend game.
• Chop you own vegetables for dinner, jump rope with the kids while dinner is cooking and hand wash the dishes when you are done.

Even minor movements burn calories and, when paired with a nutritious diet, lead to weight loss over time.

A cheerful outlook has positive health impacts: research links optimism with reduce stress, blood pressure and cardiovascular problems. In a long-term study of heart disease patients, the death rate was twice as high among those feeling pessimistic about their recovery compared to optimists. Another report links positive emotions with increased resistance to colds and flu.

A Happiness How-To

the secret to happiness rests in part within you. To boost happiness, reflect on the good in your life and keep mistakes and challenges in perspective. Choose friends whose values and standard of living match yours. Then stop comparing yourself to people with more money and possessions; research shows that they actually are not happier and that striving to be like them will increase your dissatisfaction. Instead, focus on appreciating what you have and what you realistically can achieve. Over time, you will realize you’ll own power to affect positive change in your life.

More Ways To Boost Your Outlook

• Expressed gratitude. Each week, write down five things for which you are grateful. Read you a list daily.
• Strike a balance. Maintain balance between work and home life.
• Be social. So round yourself with family and friends. Join a new club or sign up for a sports league.
• Help others. Volunteer or donate to a cause that inspires you. Perform random acts of kindness.
• Find purpose. Spending your time on compelling and enjoyable work - paid or not - gives you a stronger sense of satisfaction.

(Credit given to HillHealth Magazine)

Can you just drink a lot of water and lose weight?

No. Drinking lot of water ALONE will NOT help with weight loss. Losing weight still depend on adequate nutrition and exercise, if you want to keep it off and not gain it all back and more.

With the other two properly integrated, then drinking enough of water can help lose weight in the sense that water helps rid the body of excess sodium that can cause fluid retention
People often mistake thirst for hunger pangs, so we grab a snack, when bodies just need something to drink. Drinking water 30 minutes before meals can also help you feel full, so you would eat less.
Drinking enough water give you more energy during exercise and increase the calories you burn during exercise, also help your body reduce fat deposits.

Drinking Water Safety

Drinking Water Safety (0)

• Loading...

I turned 47 earlier this month, and I feel much better today than I was almost 9 years ago. When I was turning 39, I suddenly felt my knees were hurting when I came up the stairs. “I can’t be getting old and deteriorating this fast?” I wonder myself. But didn’t do much about it. Just wishing the pain will some how go away, since it only bothered me when I climb the stairs. I mostly perform my duty at work sitting behind the desk, looking at the computer monitor and typing way, occasionally reaching for the telephone. By then my problems get worst. My eyes strained, my neck stiff, shoulders pain, arms and legs numb, feet are cold. Sound familiar? Then I started looking for health related information trying to pinpoint my problems. The findings? Years of not eating right and not much of physical exercising are the two most obvious suspects.

I researched online and offline, I found several interesting readings. The first e-book, written by Jon Benson and Tom Venuto, a book titled “Fit Over 40″. It’s me, it’s me. I can relate to the people who in their own words, describe how they transform their life, man or woman, mostly over 40s, are enjoying:

• A thin, lean waistline
• A better sex life
• Impressive muscularity
• Higher levels of naturally-released growth hormone and testosterone
• Remarkable energy and stamina
• Increased mental alertness
• A stronger heart
• Reduced biological age
• A powerful immune system
• More ZEST for life!

By reading what others your age can achieve motivated me to stay focus on what I want: all of the above and many more covered in the book.

Realizing the important of fitness is one thing, being able to commit to transform your own health is totally different. And this book provides enough motivation to keep me stayed focus. I definitely recommend this book.

With sitting too long and too little exercises, my mid section is secretly getting fuller too. Even though I’m not over weight, but would sure love to have my 20’s body back, or even look half that good would do. If you are my allies on this, then this is a good read on losing the stomach fat.

OK, now the offline. I bought this book called “Pain Free” by Pete Egoscue at a church organized acupuncture session for church members. The speaker recommended the book since it addresses the many chronic pains and how modern treatment won’t really treat the root cause of the problem. I don’t believe in medication or surgery for I have seen many unfortunate examples fall victims to surgery when there is no need for. Should be a must read if you are in constant pain.

I didn’t know that sex is actually the safest sport the adults can take up until I came across “Sex Helps You Stay Fit“. And I have always wondered why Napoleon Hills in his famous “Think and Grow Rich” considered having desires for sex is one of the secrets to success.

Additional nutritions are recommended for strenuous exercises to speed up recovery and build muscle mass and improve bone density, at the same time building stronger immune system for overall better health.

• Carbohydrates: The power food for working out. Eat 30-60 minutes before and after strenuous workout session 45 minutes or longer. Try to avoid refined carbohydrates and processed foods. Best to take a meal replacement drink or bar with at least 20-30 grams of carbs before-the-workout. You can also eat rice or pasta if you like food.
• Protein: The essential for muscle growth and maintenance. Get 20-35% of your daily calories from lean, high-quality protein source (See doctor for suggestion if you have kidney problems). Best quality proteins are complete protein, containing all essential amino acids, and incomplete proteins. High-quality protein powder is a good way to boost protein without adding the fat.
• Good fats (mono-unsaturated fats): help recovery. Omega-3s fatty acids help reduce inflammation and support heart, brain, and neurological functions. Omega-6s help with stimulating necessary inflammation responses and with blood clotting.
• B Vitamins and chromium: helps to optimize use of carbs, protein and fat.
• Antioxidants -Vitamins C and Vitamin E: help speed recovery from exercise and support immune system and promote muscle repair and growth.
• Calcium and magnesium: for bone stability, muscle function and neurological function.

Or you can take Multivitamin-Multiminerals in place of the the above, just adding the Omega’s to your diets or supplementation plan.

Top Ten Supplements For Workout

Exercising and proper nutrition go hand in hand for good health. If you do all kinds of workouts, 7 days a week, but feeding your million dollars body with junks, don’t expect it to give you a good return on your exercise investment.
When exercising, there are three major nutrients that your body needs: Carbohydrates to power your workout, fat for recovery, and protein to build muscles. All three need to be in proper ratio to maximize your fitness. When it comes to increasing your nutritional intake for optimal performance, start with the basics: macronutrients like carbohydrates, protein and fats, plus micronutrients related to optimal use of those macronutrients, such as the B vitamins and chromium. The more strenuous you exercise, the more you need additional antioxidants such as vitamins C and E, and minerals such as calcium and magnesium. This group of nutrients will help speed recovery from exercise.
As you stress your body with harder exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acids such as omega-3 and omega-6.
Carbohydrates are the power food for working out. Your muscles would rather use carbs than anything else because it burns carbs the quickest and most efficiently, and give you the energy you need with the least metabolic effort. When is the best time to eat carbohydrates? There are two special times: 30 to 60 minutes before any strenuous workout lasting 45 minutes or longer and in the 30 to 60 minutes after any strenuous workout. Carbohydrates are also good for keeping the immune system strong, so don’t overlook this important time for refueling.
Protein is essential for muscle growth and maintenance. The RDA (Recommended Dietary Allowance)suggests that your daily caloric intake should be about 10-15% protein. This amount is good enough to support your day to day activities and prevent disease, but it’s not enough to support muscle growth. To increase muscle mass with exercising, it is recommended that you get 20-35% of your daily calories from lean, high-quality protein sources. (Check with your doctor if you have kidney problem). The best source of proteins are complete proteins, containing all essential amino acids, and incomplete proteins. Supplemental protein products, particularly protein drinks, bars, and protein powders that combine hydrolyzed whey protein and isolated soy protein can be very beneficial in meeting your complete protein needs. You may find adding a scoop of protein powder to soups or smoothies a good whey to boost protein, especially between meals.
Not all fats are bad fat. Good fats are the mono-unsaturated fats and the omega3s and omega-6s (both polyunsaturated). Mono-unsaturated fats are less oxidative to healthy cells, inhibit the inflammatory response, allow blood vessels to dilate, and may even help suppress or control appetite. Olive oil, almond oil, high-oleic safflower oil, avocados, and certain nuts and seeds are good sources of mono-unsaturated fat. Omega-3 fatty acids from fish appear to reduce inflammation and support heart, brain, and neurological functions. They are especially important as your body recovers from strenuous exercise. As damaged cell walls are repaired, they use the available fatty acids in the process, replacing saturated fats, and cells work better with omega-3 in the cell-wall structure. Omega-6s are important for they help with stimulating necessary inflammation responses and with blood clotting and they are found in safflower, sunflower, soybean, corn, and wheat germ oils.
The “bad fats” that you should avoid at all time are saturated and hydrogenated fats. They increase the bad cholesterol, stimulate the inflammation process, increase stickiness and blood clotting, and increase oxidative damage to cells. Saturated fats are found in meats (especially red and dark meats), cheese, butter, cream, whole milk, and chocolate. Hydrogenated fats are found in processed foods like cakes, cookies, and crackers.
Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system.

Healthy Essentials:

Nutrition (0)

• Loading...

Exercise (0)

• Loading...

From Dr. Chet Zalesko

Weight training, also called resistance training, is one of the four types of exercise that contributes to fitness, along with cardiovascular or aerobic exercise, core exercise, and stretching. Weight training has a lingo unto itself, and it’s important for the beginner to understand the definitions that are used in resistance training. This paper covers the terminology used in health clubs and weight rooms for weight training.

Remember–before you begin to exercise, whether weight training or any other form of exercise, be sure to check with your physician. He or she should be your partner in health.

Weight Training Definitions

1-Rep Max
The most weight that can be lifted one time per body part or exercise. This is also the definition of strength. The typical way to assess 1-Rep Max is to pick a lift such as the bench press, begin with a lighter weight, and perform the lift. Keep adding weight 5-10 pounds at a time and continue to perform the lift until you can’t do it any more. The last weight you could lift is your 1-Rep Max for that movement.

Warning: Do not do this with free weights without a spotter. The goal is to lift until failure. You don’t want to end up with weights you can’t move off your chest or stuck in the squat position.

Endurance
Lifting a given weight a number of times. In other words, not how much you can lift but how many times you can lift it, such as doing 50 sit-ups or push-ups or doing 25 reps of an exercise. (This is not the same as cardiovascular endurance which focuses on the heart and blood vessels.)

Free Weights
Free weights include barbells and dumbbells. The barbells are simply heavy bars that weight can be added to in the form of plates to increase the resistance. The benefit of free weights is that the person is not constricted by the range of motion that the weight training machine may allow. The downside is that if a person uses improper form, he or she will not train the muscles in the proper way.

Frequency
The number of weight training sessions. The recommended frequency depends on the intensity of the workout; maximal workouts should be done only once per week per body segment. Generally, take at least 1-2 days of rest between maximally working the same body parts. Two heavy workouts per week can increase strength. One heavy workout per week can maintain strength. Toning can be done every day, but it’s a good idea to take off at least one day per week.

Muscle Fiber Types
There are at least three types of muscle fiber in your body, and they’re recruited for use based on the amount of weight you’re trying to lift. The more weight you want to lift, the more muscle fibers are required to lift it. The three primary fiber types are commonly called the Toning Muscle Fibers (Slow Twitch), the Power Muscle Fibers (Fast Twitch A), and the Strength Muscle Fibers (Fast Twitch B). You train each type of fiber by manipulating the amount of weight, the number of reps and sets, and the rest interval.

Negatives
This is usually considered the “rest” portion of a lift when a person returns the weight to starting position. More formally, it’s an eccentric contraction resulting in an increase in the joint angle. Negatives performed with heavy weights cause increased muscle damage. The theory is that this will result in an increase in strength, but research to date has not established that to a reasonable scientific certainty.

Repetitions
The term reps refers to the number of times you complete an exercise. Performing a biceps curl 8 times would be 8 reps.

Resistance
Anything that can provide stress to the muscle you’re training provides resistance: barbells, dumbbells, elastic bands, surgical tubing, soup cans, or any number of weight-training devices. In addition, there are numerous machines that provide resistance. The key with using machines is to gauge how the machine fits your body. If the machine doesn’t fit the person, the lift will be performed incorrectly.

Rest
This is a period of time when you’re resting the muscles just exercised, but it doesn’t mean lie on the floor in a lump. Stretch those muscles you’re using, massage the muscles to keep the blood flowing, or set up the next exercise. It’s important to time your rest intervals because the amount of rest determines whether you’re training toning muscle fibers, power muscle fibers, or strength muscle fibers.

In general, the more intense the lifts, the longer the rest. If you’re lifting heavy to build muscle (6-8 repetitions), then you should take up to 3 minutes between sets. On the other hand, if you’re lifting for toning, you can rest as little as 30 seconds before beginning the next set.

Sets
The number of times a certain quantity of repetitions are performed. For example, if you do 10 sit-ups, rest, then do another 10, that’s 2 sets of 10 repetitions for a total of 20 reps.

Spotter
A person who observes the person lifting weights, ready to provide assistance if necessary, and to provide encouragement to get one more rep.

Weight training can make you stronger and make you look better. The key is to start right by not overdoing it. Heed the advice of Dr. Miriam Nelson:

“Start out with a light weight and slowly progress up to heavier weights as you get stronger to prevent weight-training injuries.”

Your better body awaits!

Frustrated with all the sit-ups and crunches but your love handle doesn’t seem to budge a bit? And here is why: Spot reduction of any type don’t work.

Before you focus on the abdominal workout, you have to burn off your body fat first. Doing 500 crunches a day will exhaust you, but do little to burn the fat, but a well designed workout program will. Then you will need to gain your body mass. Lean muscles will burn more fat. Again, a complete workout routine and proper diet plan will help body fat burning and muscles building.

My friend is an expert in this field. He puts together a program of adequate exercises and nutrition that will guide you to a lean, sexy, strong abs that guarantees result in the shortest time possible.

No more jogging for hours, endless sit-ups or crunches.

No more of the “bored-to-tears” usual, long gym routine to lose that stubborn belly fat.

Learn a great variety of workouts that get your heart pumping and sweat flowing to burn off fat fast.

You will learn not only exercises for getting rid of the stubborn belly fat, but a full body workout for a sexier and healthier new you!

Take it to the gym, use it in place of hiring a real personal coach and have better result. Use it as manytimes as you want, and share it with others in your family! (The money you save will be more than pay for the book itself)

You will learn some real nutritional strategies so you won’t crave those unhealthy foods that result in much of the fat stored around the belly.

Get more energy through out the day, every day and still look your best and feel your best.

It is not a diet, but a lifestyle change so you can enjoy the body of your dream for a lifetime.

You will get some real nice bonus to help you achieving your health goals.

It comes with 8 weeks unconditional guarantees. If it doesn’t work for you, return it for a full refund. (No risk on your part)

Go HERE to check it out.

OTHER RESOURCES:

Get Started with the very basic to burn fat & build body mass

Abdominal Workout Tips

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.