Health and Fitness

Doing cardio workout on a daily basis is one of the best ways to stay healthy and in good shape for the rest of your life, this is an evident truth and no one can deny it. But the question is how to achieve this type of consistency with cardio training.

Well the answer is simple; the best way to pull off regularity with your cardio training program is through developing a cardio habit.

Therefore, here 3 steps to help you make working out a regular part of your daily activities.

Choose the activity

Instead of jumping from one cardio exercise to another and feeling frustrated about the variety of available options, you should make up your mind and pick your preferred workout, then stick to it no matter the temptation.

There are many cardio programs you can choose and pick from; this is why many people get too confused when searching for the perfect one.

Unfortunately, there is no such thing as perfect workout. Every cardio workout has its own pros and cons. And for a more effective workout, you could pick running as your cardio training exercise.

Start now and don't deviate

The first step is always the hardest step, but as soon as you get the ball rolling, everything will get easier along the road. Still, you have to get yourself outside of the comfort zone and take action, even if you are not clear about what to do. Don't wait for inspiration, instead go after it and chase it.

The biggest secret to success is the speed of implementation. If you are in the habit of hesitating on taking action and over thinking every step along the way, then now it's time to break this self-defeating pattern and cultivate instead some constructive behaviors. Your cardio training success is just a few steps ahead.

Think long-term

Short term or instant gratification thinking is the mental cancer that eats away mental energy and destroys any hope for a permanent change. If you have the tendency to love short-term thinking and ignore the big picture, it's not your faults, it is just the way you have been taught to think and behave. But for a more productive life, you should reverse the trend and start to think long-term.

One way you could do this is to come up with at least a 30 day plan and work your way to the last day of the commitment. If you just made it through the first 3 weeks, then be assured that cardio training is now a habit in your life.

Finally...
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From David Dack - Running Author and Enthusiast

Exercises can take a lot of forms these days. They may be typically done dry but doing water aerobics is something that will be more helpful for people. These are more fun to do so people will not be tired of it and be more motivated to do them. In addition, they have more benefits when it comes to working different muscle parts. But in doing these exercises, it's essential to have the right water aerobics equipment to make it helpful for everyone. One of the first things to invest in doing these exercises is finding the right apparel in doing the workout. A good pair of aerobic shoes for water aerobics is also an important thing to have to always be in balanced. Water aerobics gloves are also essential for you to obtain.

In terms of apparel, a thermal shirt is also helpful in order to prevent being too cold while on water. This is most especially for people who can get easily cold or for the elderly who are taking advantage of this type of exercise. For additional intensity, aqua barbells may also be useful so it will make the exercise more effective than the usual. Apart from handheld weights, there are also the ankle weights that can help provide this intensity. If you're losing your balance every time you do this program, you may also want to check out jog belts as part of your water aerobics equipment so you'll enjoy water exercise more.

Giving additional intensity and more arm strength is among the usage of jog belts while minimizing shoulder stress. On this belt, you'll be able to work out your legs and tone your abdominal muscles. This is a great way of doing two exercises in one. Kickboards are also helpful in terms of doing more activity than the usual since you can do upper exercises with them. You just have to find out all the needed water aerobics equipment through the internet or n different stores so you'll find the right ones for you. These will work together so you'll achieve a healthy body trough water exercise.

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Being active makes a person healthy and strong.
It is not just for people who have a weight problem but for everyone who likes to stay fit.
There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.
People workout for 3 reasons;The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.
The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.
The third is just for fun and to keep that person in shape.
The best exercise plan should have cardiovascular and weight training exercises.
This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.
Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
Here are some benefits of exercising;1.
It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.
2.
Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.
3.
An active lifestyle makes a person live longer than a person who doesn?t.
Working out for someone who has not done it before should be done gradually.
Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.
It is advisable to workout regularly with a reasonable diet.
A person can consult with a dietitian or a health professional to really help plan a good diet program.
It starts by evaluating the lifestyle and the health of the patient before any program can be made.
Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.
A good diet should have food from all the food groups.
This is made up by 2 things.
The first is carbohydrates.
The food that a person consumes should have vitamins, minerals and fiber.
A lot of this can come from oats, rice, potatoes and cereals.
The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which can come from mono and poly saturated food sources rather than animal fats.
Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.
Another way to stay healthy is to give up some vices.
Most people smoke and drink.
Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth.
Excessive drinking has also shown to do the same.
For people who don?t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

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There is so much information about fitness and food plans available that it can be difficult to know what is best and what will work most effectively for an individual. Each person has a different idea of what works for them and a different goal in mind making things even more confusing. Fortunately there are experts who are trained to help individuals find the best fitness solution for them. Instead of spending hours, or even weeks, trying to design the perfect fitness routine and then struggling to adjust it, an individual can hire a personal trainer.





New York City Personal trainers are local fitness experts that will work with someone to achieve their fitness goals and take all the guesswork out of fitness. The process can vary from trainer to trainer, but will start with a consultation appointment. This first meeting will assess the current fitness level of the individual and discuss what the client wants and how to best achieve this goal. Some trainers focus on certain populations and clientele - some are more experienced in weight loss, while others have more experience working with dedicated athletes.



A personal trainer NYC experience is more than a one-time meeting. The trainer and the client will set up a regular schedule to meet and work out together. This allows the trainer to observe the changing fitness level of the client and give new exercises and goals to continually challenge the client. The client benefits from the motivation and encouragement of the trainer, as well as being corrected if they are doing something wrong to avoid injuries.



Personal trainers NYC will design a specific fitness routine with the client that centers on the client?s goals. This routine will vary but may include cardiac and aerobic exercises and weight training combinations. One of the most important services a personal trainer can provide is to show the client the right way to perform exercises as this will minimize personal injuries and deliver the most effective workout. Personal trainers are educated to look for health concerns or mobility issues and can design the workouts around these limitations as well.

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By: Jordan Glenn

Article Directory: http://www.articledashboard.com

About the Author I have always believed that anyone who wants to live a healthy lifestyle should have the opportunity. For more information please visit neighborhoodtrainer.com.

Vitamins and minerals can be absorbed by the body in a number of ways.
They first enter our body through the food we eat.
Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals.
There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form.
Do the advantages of liquid vitamins far outweigh its disadvantages ? if there are any? Read on and find out.
Better or Easier Absorption for KidsAlthough liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb.
There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.
This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.
Liquid Vitamins are More EffectiveBecause of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%.
It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.
The Link between Antioxidants and Liquid VitaminsHave you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?And the answer is an absolute YES.
Liquid vitamins must in fact contain such antioxidants or they?ll prove to be ineffective compared to other vitamins.
Remember that the most important of all antioxidants ? Vitamins A, C and E ? are not internally produced by the body so they must be a regular fixture in our diet.
Antioxidants are our main defense against effects of damaging oxidation reactions.
Antioxidants are our best weapons against suffering from any form of cancer.
Without it, we are basically weaker and less healthy.
Liquid Vitamins versus Digestive AcidsOne reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion.
The opposite is, in fact true.
Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.
A vitamin pill or tablet has to be digested completely before it can benefit the human body.
It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body.
Liquid vitamins however provide a better and easier solution for the digestive system.
Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.
It?s vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.
Liquid Vitamins: Toxic or Not?Another problem posed is the amount of colloidal minerals found in liquid vitamins.
Are they harmful or not?In truth, even plants and fruits contain a trace of such minerals in them.
Apples, for instance, contain 3-5 mg of aluminum as it?s one of the most abundant elements that can be found in the surface of the Earth.
But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.
And so it must be with liquid vitamins as well.
Containing a slight amount of colloidal mineral doesn?t mean it?s bad for our health right away.
Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.
You Have a ChoiceAt the end of the day, however, it?s still up to you whether or not you wish to take vitamin supplements in liquid or solid form.
What really matters is what you prefer and which will ultimately work better for you.

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Many people feel like if they don't make it to the gym than their whole exercise routine is shot. The truth is, you can miss the gym and still get a good workout elsewhere. Maybe we've been brainwashed into thinking the gym is the only place we will see results, but if you think about logically, those exercises can be done anywhere.





So if you are not a gym enthusiast, or if you are not going to be able to make it to the gym for a while, then try these other great ways to get your exercise in.



Take the stairs - Stairs works both your cardio and give you a built-in strength training bonus. The great thing about stairs is they are always there. They are in your house, work, and even at the mall. Try taking the stairs two at a time, or lunging your way up a flight of stairs, for a better lower body workout.



Want a great start to a stair routine? Take the stairs up normally, and then come back down. Then walk up the stairs sideways, and then come back down. Walk up the stairs with the other side, and then run back down. Lunge your way up the stairs next, and then run back down. Take the stairs up two at a time, and then come back down. Add whatever you like to this routine and you will feel the burn after just a few minutes of doing this.



Fitness Video Games - Video games aren't just for kids anymore. No matter what your age or fitness level there is a game that can help you burn it up. Most fitness games are made by trainers who know what you need to do to get a good workout, and they can increase the intensity every time you pop in the game. I prefer aerobics mixed with strength training. You can use free weights while following along with the trainer on the game. It's fun and get the same workout you would get at the gym. Maybe even better because you are free to dance in between sets!



Watch TV and workout - When the new line up of TV shows comes out it may be hard to get your butt off the couch and out to exercise. So keep watching your shows, but make the most of it by exercising as well. You can buy a step up bench and some free weights, and do an hour of steps ups during two comedies. You will hardly know you are working out, and you will get the benefit of exercise while staying in touch with what happened on your favorite show.



Move your workout outside - Whether you go hiking, walking, jogging, swimming, or canoeing, you can get a great workout outside and get a boost of happiness at the same time. Being in nature is calming and allows you to live in the moment. For strength training you can head to the park and use the equipment there to do push-ups, pull-ups, planks, and anything else you can think up. Lunge down one block then run down the next. If you are into yoga, there is no better place to do it then beside a river or lake. Outside workouts are fun and you will naturally want to get moving when you get outside.



.

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By: Kari Farmer

Article Directory: http://www.articledashboard.com

Kari's website Alternative Health Ideas is focused on preventative measures for avoiding diseases, and natural home remedies for common ailments.

Your bones hang out in a lot of joints.
Knee joints.
Hip joints.
The joints in your fingers and the joints in your toes.
Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly.
But even cartilage cannot do this tremendous job alone.
A thin membrane called the ?synovium? provides fluid that lubricates the moving parts of the joint.
When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of ?osteoarthritis? or ?rheumatoid arthritis.
?In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone.
Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years.
Very few people escape some degree of osteoarthritis, though the severity varies a great deal.
As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis.
Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.
In rheumatoid arthritis, damage to the synovium is at the source of trouble.
Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.
Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together.
Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women.
The disease can hit as early as teen years.
Exercising Your Prevention OptionsInvesting a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain.
Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.
That is why the quest for fitness is at hand, even if you are 50 years and over.
However, most Americans over 50 are still right where they always were sitting back and watching others jog by.
Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.
There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before.
These are all lame excuses.
Hence, it is time to start to get rid of those pains.
Start exercising.
Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk.
Here is how:1.
Do not weight aroundThe single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight.
Extra weight puts extra stress on your knees.
If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step.
That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.
A study has clearly supported the theory that weight loss weighs in on the side of prevention.
In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.
2.
Stretch those musclesAny kind of stretching is good as long as you do not bounce, which can lead to a muscle pull.
This is according to some of the professors of clinical medicine in New York City.
Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat.
It is best to flex up by stretching before any exercise, especially running and walking.
But it is also a good idea to stretch each day.
Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.
3.
Walking is always the best exerciseTake a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results.
There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one.
Just remember to check with your doctor before starting a new exercise program.
The bottom line is that of all the healthful habits, exercise is the most important.
This is because people are designed to be active.
Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.
Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential.
Hence, start exercising right now!
Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

Many runners consume much more calories than they actually need. People who fell into this trap because they presuppose that they can consume as much calories as they want as long they are running, therefore they indulge themselves in unhealthy diets, only to see their body weight go right through the roof.

When you consume more calories than you burn, you create an energetic excess. This excess will not be burned during exercising, but it gets converted into body fat and the pounds start piling up. Therefore, if you are running to lose weight; you won't trim as much as you would like to.

Your calorie intake will depend on your running goals and the intensity of your training. If you want to lose weight, you must produce a calorie deficit by consuming less calories than you burn. And when you achieve your ideal weight, you could be less careful about your calorie intake, but you should keep your eyes open on your daily dietary habits.

How to not eat too many calories

Lots of people struggle tremendously with diet and keeping their calories balanced. Studies show that the number 1 reason why 95% of diets fail is they are too complicated and overwhelming; at least that's what we would like to think so.

This shouldn't be that complicated, in fact in order to succeed at something whatever it is, whether is diet or finding the soul mate; you must make it simpler.

Albert Einstein said that everything must be made simple, but not simpler. Here are a few guidelines that will make the task easier on you:

- Keep a food journal and start tracking everything you put into your mouth - Eat more natural and organic foods and stay away from the highly processed and fatty foods.

- Get in the habit of eating breakfast regularly.

- Keep track of your body weight, waist measurement.

- Listen to your body and get more acquainted with its needs and whether they got fulfilled or not.

Eating for weight loss

the amount of weight you lose when running depends on the calorie deficit you create. If you take in more calories than you burn, then you will be putting on extra pounds, regardless of the intensity of the training. Therefore, it's crucial to keep track of your calorie intake and adjust it accordingly.

I followed the same approach and was able to lose more than 30 pounds in less than 3 months. And if you want to learn more, go to my website and download my FREE report.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

New Free and Exclusive Report:

Go to http://runnersblueprint.com/weightlossrunning.html and grab your F-R-E-E copy of my Special Report: "Weight Loss By Running". This is a limited offer so hurry up!

Inside this FREE REPORT you will learn exactly what to do to Lose 19 Pounds or more in less than 3 months. So join the hundreds we have already helped and visit us now!

From David Dack - Running Author and Enthusiast

When we are at the track we often see the guy who drives up, parks his car, bolts out, commences to run around the track at top speed and after 5 minutes (or a few laps) stops, heads for his car and is off. At the fitness clubs we see women jump into an in-progress aerobics session, bounce around for a few minutes, and then walk off. No doubt, they are congratulating themselves because they think they have just exercised.

These people are either unaware of or not phased by the importance of the five phases of an cardiovascular exercise session. We have seen many people start an exercise program with great intentions and then suddenly quit. Usually, they quit because of pain and injury. Sometimes, they quit because they don't see any results.

When people over 50 exercise in a proper way, you burn calories and increase fitness. But when you exercise in an improper way, you risk injuries. You risk burning away the protein stored in your muscles and vital organs...and the carbohydrates (sugar) which you need to supply nourishment to your nervous system and brain. But what is proper exercise?

The five basic steps to be followed at each exercise session have proven to give optimal results and minimize the chance of injury during exercise.

1. WARM UP
Function: To prepare and "'alert" our body for the upcoming physical activity.

A warm up at the beginning of an exercise session is one of the best ways to prevent pain and injury. Despite its importance, this step is often ignored by exercisers - even experienced athletes.

How To: For a proper warm up, simply perform the exercise at a slow pace for about 5 minutes (or until your pulse count is above 100 beats per minute-bpm). For example, start your brisk walk with a slow 5 minute stroll or be at your aerobics class at the beginning of the session (a good instructor will always start the class with a warm up).

2. PRE-EXERCISE STRETCH
Function: Relaxes and lengthens our muscles.

How To: Once we have warmed up our body (our pulse count is over 100 bpm), it is time to stretch the muscles we are about to use. The leg stretches and upper body Static Stretches, relax the muscles that are used for walking a track or riding a bicycle. Relaxed muscles tend to improve our efficiency and our performance as well as reducing our risk of injury.

3. EXERCISE
Function: To improve cardiovascular fitness and/or burn body fat.

How to: An aerobic activity such as walking, biking, swimming and Walkaerobics should increase our pulse count to 40% - 60% of our maximum heart rate. The activity should be done for 12 - 30 minutes, not more than 60 minutes per session. The Heart Rate Chart based on your resting heart rate and age determines your exercise heart rate.

4. COOL DOWN
Function: To gradually return to resting state.

If we stop short after exercising, it takes time for our body to regain homeostasis. Meanwhile, our heart is still pumping at an accelerated pace and blood pools in our extremities. We get swollen fingers and feet. This causes dizziness because no blood, and therefore no oxygen, is getting to our brain.

How To: The cool down is the same as the warm up, but in reverse. Just do the exercise or previous activity at a slow, temperate pace for about 5 minutes or until your heart rate has gone down below 100 bpm.

5. POST-EXERCISE STRETCH
Function: Prevents soreness and increases flexibility.

How To: This is the optimal time to static stretch. Your body is warm and your blood is pumping at a moderate pace so you can stretch further without causing an injury. Besides increasing your flexibility, stretching at this point squeezes out the excess waste products that have built up in your muscles during exercise. If you do not stretch at this time, the waste buildup causes muscle soreness and fatigue.

These five phases of an cardio exercise session are condensed from proven scientific studies and the American College of Sports Medicine Guidelines ACSM. When followed at each workout they will give optimal results and minimize the chance of injury during exercise.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

http://WWW.ReFITyourself.org

There are two main types of vitamins, water soluble vitamins and fat soluble vitamins, and the way that the body does or does not store vitamin content taken from food depends on which type it is.
The body cannot store water soluble vitamins and this means that a person needs to replenish their water soluble vitamin intake on a daily basis.
The eight B vitamins and vitamin C are water soluble vitamins and the body cannot store vitamin content that is either of these.
It is not simply that the body cannot store vitamins that are water soluble but also the water soluble vitamins are easily destroyed by improper storage, handling, or cooking of foods that contain these vitamins.
In particular, it is important not to overcook vegetables by boiling as the water soluble vitamins are in effect washed out of them but this lack of being able to store vitamins that are water soluble can be overcome by light cooking or steaming and by using the water that vegetable have been cooked in to form sauces and gravies.
As the body cannot store vitamin C or the other water soluble vitamins it is essential to eat a balanced diet with at least 5 portions of fruit and vegetables to ensure that enough vitamins are available for the body to use when necessary and a person does not suffer from a vitamin deficiency due to the body?s inability to store vitamin content.
On the other hand, the body can store vitamin content that is fat soluble.
The body will store vitamin content in the fat cells so that it can be used when required and a person does not need to consume as many of these fat soluble vitamins on as frequent a basis as they do with water soluble vitamins.
The fat cells store vitamin A, D, E, and K as these are all fat soluble vitamins.
It is also important to store vitamin supplements correctly to ensure that the beneficial qualities of these are not diminished.
The best way to store vitamin supplements is in a container with a screw top lid and to keep the container in a dry place.
When you store vitamin supplements it is also essential to check that they have not been kept longer than the expiration date.
The vitamin content of supplements cannot be guaranteed if you store vitamin tablets past their use by date.

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If you've made the excellent decision to purchase an elliptical machine for home use, you may want to consider a few accessories to enhance your daily experience. You are no doubt extremely motivated and can't see any reason why the motivation would wear off. Wait a few weeks.

Unfortunately, the novelty of a new commitment, routine, or exercise machine can quickly wear off. It's much more difficult to form new habits then we tend to think at first.

So here are a few elliptical machine accessories that will definitely help deal with the monotony of your workouts.

MP3 Player - If you don't have an iPod, or alternative MP3 player, you're definitely making things hard on yourself. Nothing is more motivational and gets you in the workout groove more than some killer music. From my own experience, I recommend some upbeat stuff so your intensity level naturally tries to keep up.

Magazine or Book Rack - While it's not generally recommended to read a book or magazine while working out, for obvious reasons, every now and then you may need a leisurely workout - especially on those days where you just don't feel like putting in the time. Working out while reading is certainly not the most advantageous method of exercise, but it's better than skipping your session altogether.

Free Weights - While you women out there probably think a weight set is unnecessary, nothing enhances fat loss and improvements to your frame like doing some weightlifting. You don't need to go nuts or anything, just high reps with lighter weight will do wonders for making your muscles long, lean and sexy. And of course you men don't have to worry about weightlifting ruining your appearance - any form of weightlifting will do wonders for you.

Heart Rate Monitor - Depending on the quality of your elliptical machine, you may or may not need a heart rate monitor. If you're elliptical is in the economy class, it's onboard computer may not measure your heart rate, in which case, you definitely want a heart rate monitor to maximize your fat loss and prevent over exerting yourself.

Exercise Journal - Something very few casual gym-goers and exercise enthusiasts do is journal their workouts on a daily basis. If you're looking to make true, noticeable transformation, journaling is a must. There's nothing like hard data to motivate you and keep you moving forward.

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If you're in the market for a cardiovascular workout machine for a home gym, you can't go wrong purchasing an elliptical machine. Check out our complete guide to elliptical machines at EllipticalSource.com!

Zumba! You hear it all the time now. At least once a day on Facebook someone's talking about it. But what is Zumba?

Zumba is a Latin/South American influenced dance workout that will have you sweating and working muscles all while having a blast and learning some sexy and fun dance moves! It is by far the most fun I've had working out in a long time and believe me, I have tried EVERYTHING! I love coming home after sitting at a desk all day and getting in a good and fun workout in 20 minutes! You won't even feel like you're working out! You will probably even be sad when your days workout is over!

If you're thinking "But I can't dance. I don't want to go to a class and look like I don't know what I'm doing", no worries! There are videos that you can use at home. In the video, they break every dance move down for you into easy 3-step sections and you work your way up to the good stuff. Even the toning portion of the workout, the least fun portion of ANY workout in my opinion, still has you feeling like you're dancing! You'll be dancing like a pro in no time! I am clumsy as it gets. If I can do it then so can you.

So what is Zumba? It is a fun dance party and workout for everyone. Everyone will have fun doing Zumba! Check out a class or a video today! You won't regret it! I am totally hooked and you will be too after your first workout!

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

Beth Arnold

Zumba

http://livinthebeachlifekinda.blogspot.com/

Vitamin C is often regarded as a wrinkle fighter or an anti-aging agent.
The main objective of `Vitamin C skin care?, in scientific terms, is to increase the synthesis of collagen (a structural protein that is found in skin).
The additional benefit of `Vitamin C skin care? is related to its capability of countering free radicals which cause damage to the skin.
Vitamin C skin care, however, faces a major challenge today.
This is related to the oxidation tendency of Vitamin C skin care products.
On coming in contact with any oxidising agent (e.
g.
air), the Vitamin C in the Vitamin C skin care products, gets oxidised; thus making the Vitamin C skin care product useless (in fact counter-effective).
The oxidised Vitamin C imparts a yellowish-brown colour to the Vitamin C skin care product.
This is something that you need to check before buying a Vitamin C skin care product.
Even after you buy a Vitamin C skin care product, you need to store it properly and keep checking that it?s still good to use (i.
e.
it hasn?t attained a yellowish-brown texture).
The manufacturers of Vitamin C skin care products have tried to deal with this (oxidation) problem in multiple ways (and research on Vitamin C skin care products is on the top of their list).
One such method of retaining effectiveness of Vitamin C skin care products for a long term is to keep a high concentration (say 10%) of Vitamin C.
However, this makes the Vitamin C skin care products even more expensive.
The Vitamin C skin care products are already pretty inexpensive and making them even more expensive will throw the product manufacturers out of business.
The other way is to use Vitamin C derivatives (like ascorbyl palmitate and magnesium ascorbyl phosphate).
These are not only more stable but also inexpensive.
Even though the derivatives based products are not as effective as the Vitamin C skin care products, their stability against oxidation is a very desirable feature that makes them very attractive.
Moreover, these are known to be less irritating too.
Talking of effectiveness of Vitamin C skin care products, it?s important to mention that not everyone responds to Vitamin C treatments.
So it?s not a magic potion in any way.
If you don?t see a noticeable difference in your skin, it might be because of your skin not responding to Vitamin C treatment (and the Vitamin C skin care products might not be at fault, at all).
As more research goes on, one can only keep our fingers crossed and wait for a complete solution to the challenges faced by `Vitamin C skin care? today.

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Many people find the benefits of doing pilates when it comes to fitness aside from being an effective flexibility and toning. Another benefit of this exercise is how it can be done on different locations. You can do it at home for privacy or have it in a class together with your friends. Pilates exercise equipment is also available in doing this program but it's not bulky unlike what other exercise would require. All you need is a mat in order to do the program properly. But just like other equipments, you'll find these mats to match the ones you're looking for because you'll find different mat designs that will meet your preferences so you'll enjoy doing pilates more than the usual.

Another pilates exercise equipment that you can get is a fitness circle or also known as magic circles. The good thing about these rings is they can provide you an additional activity for better intensity training for fitness. Basically, these rings are made from flexible rubber which is the main source of the resistance training you can do while working out with pilates. These rings are very durable so you'll not worry about it being a problem as you workout. This type of ring may also be made from metal so you have other options in using this. Joseph Pilates invented these rings to provide a variation in working out as they also come in different types in terms of their diameter. Their diameters can vary from 15 inches and padded to provide comfort with every use.

If you'll look at typical pilates videos, you'll see that many of them utilize pilates exercise equipment on their classes. There are also the exercise balls that can be used in a wide array of exercises. Their main purpose is to get your strength from your inner ability without using other equipments while keeping your balance. This increases the intensity of your pilates program so you'll get better results in increasing your muscular strength. As long as these equipments are used, people will get the most out of their pilates program apart from its regular benefit

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You've heard of kickboxing right? Have you considered it as a form of cardio exercising?

You've probably seen those Bruce Lee movies or one's like it where there are these kickboxing fight scenes that take place and the good guy almost always wins because he is the strongest and fastest of the bunch. But those scenes are choreographed right down to the very last kick and grunt. I'm sure that these actors still get a great workout when they perform though because they do these scenes over and over again until it's done right. But, did you know that kickboxing classes are sprouting up all over the country in the form of aerobic exercise for the masses? Gyms now incorporate these types of classes as they would any aerobic classes with boxing gloves and bags to boot.

What's really cool about these classes is that anybody can learn the techniques. If you've never done a karate kick or even a kick boxing punch, the instructors that conduct these classes are certified to assist you in any way possible. Some classes consist of just a few students at a time with your own punching bag and gloves while others are large aerobic type classes where the instructor stands at the front of the class and directs you through a series of learned moves usually set to music. The classes can range from beginning to advanced and everywhere in between. For either type of kickboxing class, the repetitive motions of kicks and punches is what creates the aerobic affects for a great workout. A side benefit to the body slimming techniques is that kickboxing offers great stress relief as well. There's nothing like kicking and punching something to relieve someone's tension after a hard day. It does wonders.

So, check out your local gyms to find out if they offer either of these two types of kickboxing classes. Sometimes you can find gyms that specialize in this sport strictly for exercise and give you one on one attention for getting you in shape.

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Vanessa Lea is an experienced Internet marketing professional who struggled over five years to become successful. After gathering her dignity and combining her strong work ethic with her positive mindset, she is now achieving her goals for success by providing knowledge, research and information to consumers seeking guidance when looking for quality products and services online. Her latest website helps you understand fire safety through education when searching for the right extinguisher for your home or business. This fire prevention safety site provides all the information you need for fire extinguisher inspection and maintenance so that you too are fully prepared in any fire disaster.

Interval cardio training involves working out at a moderate level of cardio exercise, for which you exercise at a steady pace for 2 minutes, and then pick up the pace for 30 seconds. This kind of training is a very effective in burning away the fat cells, while improving your cardiovascular fitness. And because interval training incorporates aerobic and anaerobic exercise into one routine, your body becomes conditioned to perform at it's maximum potential, whether short bursts are required, like in sprints, or an exercise which requires more stamina, such as long distance running. One method of intensity training which I personally have found to be beneficial, and can be done without a gym, is shuttle sprints.

The idea of shuttle sprints to jog to one lamppost, and sprint the next. This particular kind of training is perfect when you have been neglecting your gym time, and will help you get fit within two weeks. For those who don't frequent the gym often, intensity training is something you should really look into and research. This form of exercise will, over time, improve your metabolism. You'll find you start losing weight faster, and discover an increase in energy levels. In a world where obesity is fast becoming a serious problem, it's so important we take control of our lives, mentally, and physically.

There are far too many conveniences in today's world, fast food restaurants, microwave ovens etc. This is where Interval training is an ideal form of training. It decreases the risk for heart attack, works wonders on that fat belly, and provides that core strength which is so important just to function in your everyday life.

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To read more about interval training, check out Malopuff Lifestyle which covers a diverse range of topics, including the widely popular insanity workout program.

There are a number of ways that you can find discount vitamins.
The most common is to wait until your favourite vitamin store has a sale but this can be a rather difficult way to get a discount vitamin.
The problem is mainly due to the discount time.
Most discount vitamin offers only have a limited amount of stock available and it is a case of first-come, first-served.
The other issue with trying to get these discount vitamin offers is that they are strictly time limited and again, you may miss out unless you find out about the sale in advance.
A large number of stores produce coupons that offer discount vitamin purchases.
These coupons are often distributed in newspapers and magazines ? the Sunday newspapers are so full of coupons that it may be time-consuming looking for the discount vitamin offers but it is worth the effort.
You may find that some of these coupons do not give an instant discount vitamin purchase but you can claim the appropriate money back through a rebate system.
Beware that some of these rebated discount vitamin offers require you to purchase additional equipment or accessories to qualify for them.
One extremely good source for discount vitamin offers is to actually look for bulk purchases.
This is an extremely underestimated resource as many people do not actually understand what a bulk purchase discount vitamin really is.
In all honesty you are likely to get a better discount vitamin offer if you opt for a bulk purchase from your local outlet.
This is because the bulk purchases offer the best discount vitamin prices possible.
This is especially the case for vitamins that you may want to take on an ongoing basis.
Vitamin C, for example, is a great choice to buy in bulk and obtain a discount vitamin price.
It is extremely important, however, to ensure that the bulk discount vitamin purchases do not include vitamins that may have an expiration date that could be exceeded before they are all consumed.
Do not be tempted to purchase bulk amounts of vitamins simply to obtain a discount vitamin price unless you are sure that you can consume all of the vitamins within the expiration dates given.
One of the major mistakes that people make when looking for a discount vitamin is to overlook the expiration date.
There may not be any danger if the discount vitamins are a few days past their sell by date but it is not worth the risk just to save a few pennies.

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When it comes to skin care products, you will find that a lot of people are very particular about using only natural skin care products.
They treat all the synthetic products as harmful to the skin.
So, are natural skin care products the answer to all of our problems? What if a natural skin care product is not available for the treatment of a particular skin disorder? Are the synthetic skin care products so harmful that they should be banned?Different people have different answers to these questions.
However, the reality is that due to presence of synthetic preservatives, it?s really tough to find a natural skin care product that is 100% natural.
There are natural skin care products that have natural preservatives, but their cost might be detrimental.
Moreover, such natural skin products have a shorter shelf life and hence are not preferred by the manufacturers of natural skin care products.
Some people carry a wrong notion that since natural skin care products are natural, they cannot cause any harm to the skin.
The suitability of a skin care product is not based on whether it is synthetic or natural.
An unsuitable natural skin care product can harm you in almost the same way as a synthetic one.
So, use natural skin care products, but be open to synthetic ones too (you might need them when a natural solution is not available)Your selection of a natural skin care product should be based on 3 factors: * The skin type (dry, oily, normal, sensitive) of the person who will use that natural skin care product* The climatic conditions in which it will be used e.
g.
hot and humid condition would warranty the use of oil-free natural skin care products.
* The process for application/use of the natural skin care product.
A good natural skin care product (in fact any product) can seem useless if not used in the proper way.
You can also make natural skin care products by yourself, by using the recipes that are readily available on the internet and in the books at book stores.
Use of organic fruits and vegetables is also popular as a natural skin care procedure.
Some essential oils, herbal oils, are useful too and are known for their moisturising and antiseptic propertiesHowever, using a natural skin care product does not mean that you can exercise carelessness with other aspects of skin care.
Natural skin care products should be used like supplements to the following `essential? recommendations: healthy eating habits (avoiding oily food), regular exercise, drinking a lot of water (8 glasses everyday), and cleanliness.
This will then form a perfect and completely natural skin care routine that will help maintain a healthy beautiful skin for longer time.

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A lot of people go running to try to lose pounds and burn off body fat. But how effective is their running? What can they do to make their workouts more effective and use them to burn more calories and fat? In this article, I will share some simple tips to increase the fat burning rate of your running workouts.

Tip #1 - Uphill running

Do some uphill running during your workouts. It's quite amazing to see how much harder it is to run at a small incline than it is to run on a flat surface. Your leg muscles and your entire body will be pushed to a greater effort, your heart rate will shoot up, and you will start to sweat profusely. Needless to say, all this will increase the number of calories that you will burn during such workouts.

Tip #2 - Sprinting

To make each of your workouts end on a high note, don't slow down when you come to the final destination. Instead, finish each workout with a sprint. Sprinting will boost your heart rate and you will feel like you've given your all during the workout. It will also take you a longer time to wind down and get back to regular heart rate. I often find that my body is still warm long after I finish my sprint.

Tip #3 - Quality over quantity

In the past, many people recommended running for 40 minute to an hour to make sure you're burning a reasonable amount of calories. I disagree with this notion. I believe that quality is more important than quantity. It's better to do a hard 20 minute running workout than to go for a 60 minute slow-paced jog. No only will the former burn more calories, it will also boost your metabolism higher.

Tip #4 - Do intervals

One of the best ways to make your workout more intense is to do intervals and not run at the same pace for your entire workout. An interval training workout is one in which you change the pace of your running every minute or so. You run very fast during one interval and slow down to allow your body to recuperate during the next. You alternate between high intensity and low intensity intervals, allowing you to push your body harder for longer. This style of running workout burns a lot more calories.

Use these tips and burn more fat faster.

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For more tips visit Running To Burn Stomach Fat
For more killer fat burning tips visit http://BurnMyBellyFat.com
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Have you suffered from hip or knee injuries that have prevented you from enjoying a nice run outdoors? Well, the ElliptiGo cardio workout bike was invented to address that very issue. The ElliptiGo inventor was a former cyclist and Ironman triathlete who lost the ability to run for both sports and endurance training due to injuries. He decided to take up cycling to stay fit, but found the workouts and riding positions to be uncomfortable. He started using the elliptical machine because it was easy on his knees but found it very boring to be stuck inside. His new love for the elliptical and a desire to be outside sparked the beginning of the bike and elliptical hybrid.

Bike Aimed For Both Runners And Cyclists

The ElliptiGo emulates running via the elliptical but is positioned like a seat-less bike. There are no pedals but have a platform to stand on just like the elliptical machine to accelerate the bike forward. The bike is able to reach 25 miles per hour and has eight shifting gears. The bike is certainly a low impact alternative for runners with injuries, but have also gained enthusiasm and popularity in the cycling world.

How The ElliptiGo Stands Up To Endurance Cycling

The founders of the bike were very interested to see how the new invention would stand up to long cycling events, so they participated in a 120 mile ride through the Californian Sierras to put it to the test. They were very impressed to finish the event and even mentioned that standing for over six hours and even climbing steep hills was actually not as difficult as once believed.

Non-Exercise Benefits

The actual body position on the bike has some distinct advantages that can be popular among job commuters or those living in the busy city. By standing on the bike you are free from sitting in your business clothes or skirt if commuting to work. This alleviates the chance for women exposing themselves in a skirt or for pant legs getting caught and stained in the chains. Standing can also be a great benefit for safety. In an upright position, you are able to be noticed by other motor vehicles or pedestrians that could be a potential hazard.

Is It Possible To Lose Weight Quickly With The Exercise Bike?

Using the hybrid bike to stay in shape is definitely a viable option, but it all depends on your true fitness goals. Yes, you can lose weight but only if your current diet is in check. It doesn't matter how hardcore you train, losing weight will directly come from about 80-90% of your diet. Remember, exercise serves as a medium for both good health and muscular development. Your diet is also involved with good health but more important for fat loss. Think of exercise as merely supplementing your diet. Knowing that fat loss will come strictly from your diet and not your painstaking efforts of killing yourself in the gym will save you a lot of hassles and frustration.

Treat The ElliptiGo Like Walking

Using the elliptical and even walking is one of the most healthy activities for people of any age. They both can help the body with proper blood flow, alleviate pain, increase brain function, and even reduce inflammation. The ElliptiGo cardio workout bike should be used as a way to enjoy the outdoors and as a mild form of exercise. If you want to get super fit, strength training and high intensity interval training is what you want to aim for.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

About the Author: Adam M. Johnson provides the proper tools and tips for men and women who want to achieve a functionally fit body known as the "Hollywood Look". Download free reports and articles at The Fitness Chronicle. Build a slim & toned physique like Ryan Reynolds, Brad Pitt, Jessica Biel, or Nicole Scherzinger at http://www.thefitnesschronicle.com

`Serious skin care? is about maintaining a healthy and glowing skin all through your life.
As you grow older, your body?s natural skin care mechanisms become weaker.
So, `serious skin care? is about responding to the changing needs of your skin.
Thus, `serious skin care? is about constantly evaluating, analysing and changing your skin care routines.
Your skin care routine should change based on the environmental conditions, your age and changes in your skin type.
`Serious skin care? is also about awareness.
With the technological advancements and research, more and more facts are being brought to light everyday.
Also, the composition and nature of skin care products seems to be changing with time.
So trying out the new products is also a part of serious skin care.
However, `serious skin care? advises using a new product over a small patch of skin (not facial skin) first, just to see how your skin reacts to it.
`Serious skin care? also means knowing how to use your skin care products.
Good practices include things like applying the moisturizers while the skin is damp, using upward strokes for better penetration of skin care products, removing the make up before going to bed, cleansing before moisturising or applying make up, using the correct amount of skin care products, etc.
Thus, increasing the effectiveness of your skin care products is another focus area of serious skin care.
Some precautions, like avoiding contact with detergents, are also part of serious skin care.
`Serious skin care? means being gentle with your skin.
Things like over-exfoliation, use of low quality products, and application of strong-chemical based products, are all harmful to your skin.
Some people have a wrong notion about serious skin care.
For them serious skin care is - using large quantities of products as often as possible.
However, this really isn?t serious skin care (and that?s why awareness is so important).
`Serious skin care? is also about visiting your dermatologist for treatment of skin disorders.
Ignoring the skin disorders can be fatal for your skin and might lead to permanent damage.
So, if the things don?t improve with over the counter medication, you should immediately visit a dermatologist.
Self-surgery e.
g.
squeezing of acne/pimples is a big no (it can lead to permanent damage of your skin).
So, seriously serious skin care is more about precautions and preventive measures (than treatment).
Serious skin care is about being proactive as well as reactive.
In fact, we can say that `serious skin care? is about being proactive about the needs of your skin so that the need for being reactive is reduced to a minimum.

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Zumba the fitness craze, with exciting dance moves has completely revolutionized group exercise classes. It seems both men and women are busy burning calories to a Latin dance rhythms that you seem to energize your body. It's crucial to have the proper Zumba dance shoes for this extremely intense dance activity. In this article, we will discuss what are some of the best Zumba shoes and which ones are the best for your dance workout.

How to get the proper shoes

It seems everyone wants to know what are the right shoes for Zuumba. People think that dance shoes are good for this class since you will be doing a lot of dancing. Sadly, this is a big mistake because while can shoes are flexible, they do lack the necessary support and shock absorption for this fitness workout.

Probably the best sneakers for Zumba are the ones that have been created for a dance aerobics or dance fitness workout. The shoes will typically have the proper features that you need for this type of activity because of all the movements and dancing that's required. Shoes like this typically provide you with a great deal of support and they are comparable, light in weight, have very little threading and provide you with plenty of cushioning. They usually work well for individuals who will be dancing, curling and twisting around the dance floor. Furthermore, you can consider a dance fitness sneaker. One word of advice here, stay away from cross training or athletic shoes since these have reps on the bottom and can possibly cause you to trip and fall. So keep in mind that what you really want is a shoe that does not have any grip or threading on the bottom and provides plenty of cushioning and ankle support. This can cause injury, especially when doing certain moves.

If you are thinking about purchasing shoes you may want to add an insole for even more cushioning. The insole that works best is one that has been made especially for aerobics or cross training shoes. As a result, you will find your shoe to be much more comfortable when you're doing your dance movements.

Shoes for Zumba Dance Guidelines

1. Get a light-weight sneaker

2. Make sure that it's a comfy fit

3. It must have good side to side support

4. Double check for proper cushioning

5. Search for shoes that are actually specially designed for dance aerobics or dance fitness

And as mentioned prior make certain that the Zumba dance shoes give you with proper shock absorption, ankle support, and have very little to no grips or threading on the bottoms.

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If You're Looking to Save Some Money on Zumba Shoes, Zumba Dance Shoes, then visit: Dance Workouts Dance-Workouts.com

New Year is the time of the year when books about weight loss are made available for everyone. Many people are setting weight loss as one of their New Year's resolutions, so these books are selling like pancakes during at this time. However, aside from just aiming for weight loss during the New Year, it will be better to do it daily. One of the common equipment you can use for losing weight is a step aerobic equipment. It's a stepper that you can use for exercises with an included video exercise program that will help you during your workout so you'll be able to maximize the results you'll get. You can even use your favorite music for additional motivation. Many people are choosing this type of equipment because it's more affordable than the usual equipments and will not consume too much space.

One of the decent things about step aerobic equipment is it will allow you to get a good and complete workout for your body. Typically, people would think that this will just target the heart because of increasing the right amount of breathing and oxygen supply. In fact, it will keep your heart beating at a good rate so proper amount of oxygen will be distributed in the body. However, this type of program is also helpful in strengthening the muscle without using too much space at home. The stepping movement will make your leg, back and ab muscles stronger and fit. You can conveniently use it at home so you can continue using it without any problems.

Most people visit the gym during winter times. However, after spending a whole day at work, most people don't really find the motivation to continue visiting a gym regularly. In fact, this motivation will just take several weeks or days, and then people will not do it anymore because of all the hassle in traveling going to this location. With the help of a step aerobic equipment at home, people can easily get the exercise program that they need without leaving their homes.

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Want to know more about step aerobic equipment? Visit Michael Harrah's site at http://www.aerobicexerciseequipment.net now to learn more exciting information.

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you.
The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket.
It lets you make sensible food selections.
Through the ?Nutrition Facts? section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item.
Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount ?per serving.
?However, understanding and reading these food labels can be very perplexing.
A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:1.
Serving sizeThis is the primary item you will see in a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume.
However, this does not necessarily mean that it reflects your very own amount of food intake.
Moreover, serving size determines the amount of nutrients that enters the body.
This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving.
So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body.
This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
2.
NutrientsThis refers to the list of available nutrients in a particular item.
It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated.
Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the ?% daily value? that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the ?%daily value? for the nutrients.
3.
IngredientsThis refers to the list of the ingredients that were used to manufacture the product.
The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity.
This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4.
Label claimThis refers to the kinds of nutritional claims of a particular food item.
For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading food labels can be very tedious and confusing.
Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

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What's involved in a good cardiovascular weight loss workout? Many people might say that jumping on a treadmill for a good long walk or run is the answer. Or maybe you prefer to swim. Cardio workouts might be good for the heart but are they really the best way to lose weight? If you only do aerobic exercise then the answer is probably not.

It would be good if it was as simple as just exercising long enough to burn 3,500 calories and that would automatically equate to a pound of fat lost. But, unfortunately, your body is too complex a machine for it to be that easy. What you really need to do is exercise in such a way that you actually speed up your metabolism, not just burn calories. This will train your body to use its fat stores as an energy source. And that's something that generally just isn't achievable by doing aerobic exercise only.

To increase your metabolism, what's important is that you increase your calorie burning rate, not the amount. That's why you won't achieve much weight loss with walking; you're not increasing the rate. If you can train your body to increase the rate, you'll burn more energy right throughout the day. That's when you'll see weight loss results.

So what's the best way to increase metabolism?

Cardio training using a heart rate monitor is the most effective way. If you buy just one item of fitness equipment, make it a heart rate monitor. This will allow you to work out at your optimum level by ensuring that, in each session, you are working in the proper heart rate zone. And to find the right heart rate zone you need to know your anaerobic threshold (also known as lactate threshold).

Anaerobic threshold is the point at which lactic acid starts to build up in the bloodstream. Before you reach this point, your aerobic metabolism is able remove the lactic acid from your body. When it's no longer able to keep up, your anaerobic metabolism takes over, providing you with energy for a short period of time by burning stored sugars. Eventually though, lactic acid build up will cause cramping and you'll be forced to stop. By using a heart rate monitor you can discover the highest rate at which you are able to work without going over the anaerobic threshold.

Interval training is the most effective cardio workout for weight loss. With interval training you work at high intensity for a short period (usually only a couple of minutes) followed by a short period of low intensity work, such as walking. During the high intensity phase, you will push your body over its anaerobic threshold. This type of training is only a part of your overall fitness plan though and should only be done once a week. Your heart rate monitor will ensure that you are working in the right heart rate zone so that you get the most out of your interval training.

In addition to your interval training, you should also do low and medium intensity training. Low intensity training is where you work at a slow and steady pace for a long period. Your heart rate should be neither too slow nor too fast. A slow run, swim or cycle for around an hour is ideal for this type of training. The aim is to train your body to burn fat efficiently.

Medium intensity training involves working just below your anaerobic threshold without pushing yourself over it. You should work at the highest rate you can sustain for about 15 to 30 minutes. This type of workout trains your aerobic metabolism to work at its maximum, resulting in more energy being burnt and a faster metabolism.

You don't have to do all this on your own though. Working with a Live Lean Today personal trainer can help you achieve your desired results by providing you with a personalized heart rate profile and an exercise program designed specifically for you and the weight loss goals you want to achieve.

Copyright (c) 2011 Rod Hoss

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When we think of strength we think about those monster-like huge heavy weight champions who can lift tons of weight. On the other hand when we think about endurance we think about those fast athletes and players. Though the body builders and heavy weight champions have tremendous strength they do not have endurance like the football players. The players have marvelous endurance but are not as strong as the weight lifters and body builders. There are specific exercises meant for both the strength and endurance.

So far, following light exercises to keep ourselves fit and healthy we do not need to consult a doctor or hire a coach to train us. But if the aim is go professional and build the strength of weight lifter and body builder or have the endurance and speed of football player, badminton player, gymnast etc then it is always advisable to consult a doctor and hire an experienced coach. Because before going for such exercises it is wise to know our body first. As the people having some health problem of heart and respiratory can not go for such kind of exercises. Further, without the guidance of expert coach we may follow the exercises in a wrong way and injure ourselves. Especially the youth are too enthusiastic to have best body and use those weight lifting machines and all those sophisticated fitness machines in the gym without having proper knowledge. Due to such folly they get into trouble.

Endurance exercises are those which increases our respiratory and heart rate. Most common and easy exercise to increase our endurance is running. The marathon race athletes have tremendous endurance power. Also the football players, badminton players, swimmers etc also have marvelous endurance power. If we do not have the facility to run then skipping is the other alternative for running. We can do it inside our room or on the roof also. Skipping also accelerate our respiratory and heart rate in the same manner as we do running. Secondly, stepping up and down on the stairs is also one exercise to increase our endurance. Above that, cycling also increases endurance. If facility is there then a little bit of swimming every day do tremendous help to increase endurance.

To build strength there are many exercises. The most common is weight lifting. According to weight of our body we have to choose the weight machine, starting by minimum. Before lifting the weight machine we should make the leg and arm strong enough by push ups and sit ups exercises and lifting hand weight machine.

There are few exercises that increase both strength and endurance. The resistant training and circuit training are those exercises which build strength and endurance as well. In resistant training band of various sizes are used to increase and decrease resistant. In circuit training low weight is used to work out various parts of the body with high repetitions. These exercises are meant for some specific sports and for general fitness as well.

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If you have been watching your weight go up and you are worried about the rising pounds, you may be wondering whether weight loss surgery really works.
Is it possible to prevent future weight gain by putting yourself on a well-known weight loss surgical operation?Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight.
Many health experts contend that people who are excessively overweight or has slower metabolism would normally require some surgical operations.
Surgery at PresentThe greatest progress in the care of the surgical patient has taken place since the beginning of the present century.
An increasing knowledge of disease and disorder as a result of research has permitted the development of many diagnostic aids.
Some of these depend upon roentgenograms, laboratory procedures such as chemical, bacteriologic, and pathologic determinations, as well as monitoring devices and computer aids.
Hence, the result is that the diagnosis of disease and disorder is made with more exactness and certainty than was possible from the simple clinical examinations of previous days.
That is why people who wish to undergo weight loss surgery should no longer be afraid of the procedure because high clinical standards are now being implemented in every surgical operation.
The Concept of Weight Loss SurgeryHealth experts contend that weight loss surgery is a ?major surgery.
? One of the most common reasons why people would like to lose weight is to enhance their physical attributes.
However, it should not be the underlying motivation that they should undergo the process of weight loss surgery.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better.
That is why it is important for an individual to meticulously analyze his or her situation, do some research about the process, and analyze if weight loss surgery is the ultimate choice for his or her physiological condition.
Moreover, it is important to gather further information about weight loss surgery by consulting an experienced and knowledgeable bariatric surgeon or even just an expert family physician who knows the ins and outs of weight loss surgery.
In addition, the patient should also consult the other health experts such as the psychiatrist and dietician with regards to some psychological advices on long-term goals after the operation.
Generally, patients who have undergone weight loss surgery are said to be successful if they were able to lose 50% or more of their extra body weight and will be able to maintain that condition for the next five years or so.
However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
Normally, the patient will be able to lose at least 30% to a maximum of 50% during the first six months after surgery; and within the year after the operation, the patient has the potential of losing weight up to a maximum of 77%.
Best of all, people who were able to loss weight through surgical operations can actually maintain a continuous weight loss of up to 50% to 60% in the next 10 to 14 years after surgery.
Factors to ConsiderAs with the other weight loss management programs, there are many factors to consider before the patient should decide to undergo weight loss surgery.
Consequently, the actual weight that will be lost is reliant on the weight before surgery, surgical procedure, patient?s age, capability to exercise, total health condition of the patient, dogged determination to maintain the necessary follow-up nurture, and the enthusiasm to succeed with the help of their family, friends, and their colleagues.
If you have just put on a few extra pounds and want to avoid gaining more, these weight loss surgeries for better health may seem convincing.
But, in addition to being convinced, you may also have to take some action to ensure that your weight does not creep upward.
Therefore, it can be concluded that losing weight is not just a question of deciding to be strong-willed and determined or upbeat and positive.
Lifestyle changes are where it is at for long-term success with your weight especially after weight loss surgery.

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Did you ever think that just doing housework could help you lose weight and get a great cardio workout? Vigorous vacuuming, scrubbing and walking around your house can get your heart rate up and work all your major muscle groups. Put on a music CD and vacuum to the music. Dance while vacuuming and use your vacuum cleaner to get in some lunges. Dancing is one of the most fun and efficient cardio workouts you can do to get in shape fast. You don't need gym equipment to work out your legs and thighs and get a great cardio workout, too.

Walk up and down the stairs 3 or 4 times every day. Jog to the mailbox and back. Instead of bending over to pick up something off the floor or get something from a low cabinet, do some squats. When you are standing in front of the dryer waiting for the last couple of minutes of the cycle to end, jog in place, do some stretches and work in a couple of lunges before the timer ends. Grab the jug of laundry detergent or bleach and do some bicep curls.

Go for a walk when the weather permits. Take a digital camera and walk around your block or walk in a park and take photos. You will have so much fun taking photographs that you will lose track of how far you've walked! Walking is an inexpensive, low-impact cardio workout that you can do anywhere. Do some jumping jacks before you start your walk and then finish off your walk with another set of jumping jacks. You will feel invigorated by the cardio workout while you lose weight.

Begin your morning with burpees. The burpee exercise is both a strength and cardio exercise that will work your entire body and rev your metabolism for the whole day. Squat down and place your hands in front of you on the floor. Place both feet into a push-up position so that your body is in a straight line or plank position. Return your feet to the squat position, and jump up as high as you can. Go back to the start position and do as many repetitions as you can in one minute. Modified version: Start in squat position with both hands on the floor, place both feet in push-up position with body in a straight line. Then, go back to the squat position, stand and reach for the ceiling. Do not jump.

Get rid of the recliner! Swap the recliner for a comfortable recumbent bike. You can bike slowly while watching your favorite TV show or talking on the phone. Rest assured, moving your body on a bike will definitely burn more calories than just sitting on the recliner or couch.

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Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!