Permanent Fat Loss - How To Guarantee Maximum Results With Minimum Time & Effort

Tis the season of the New Year's resolution. Now is the time that most of us are un - doing all of the damage that we did during the holiday indulgences and finally starting the diet that will finally work. Diets don't work, however, we all know that, right? Why then, does the American population spend 33 billion dollars per year on dieting aids, programs, equipment and such? After 15 years in this business, I have come to the conclusion that failure to achieve your health and fitness goals is due to a fundamental lack of information about health, exercise and nutrition. Several recently released studies show that many people beginning a fitness program will quit within 6 weeks, 1/2 will quit within 6 months and less than 1/3 will still be exercising by the end of their first year. Make this the year that you join the ranks of the lifelong exercisers.

.Now, you will have at your disposal all of the information that you need to get the most of your fitness program and put an end, once and for all to torturous fitness programs and crazy, unhealthy starvation diets. First let's take a look at the 6 components of a fitness program which must be considered. Studies show that attention and partial compliance in each of these areas will give you better long term results than 100% compliance in just 1 or 2.When you discover the science of fitness, you will discover a diet-free life without the stress and frustration of the hit or miss approach. Who knows, you may even enjoy the process!!

1. Proper Caloric Intake - Eat smart not less

2. Cardiovascular Training based on your individual fitness level - Train smarter not harder

3. Proper Nutrient Supplementation - For your body to thrive not just survive

4. Effective Resistance Training - It's not just about weights & reps

5. Behavior Modification - A healthy body starts with healthy habits

6. Constant Support and Motivation - To never let you lose sight of your goals

1. Proper Caloric Intake -

Basal Metabolic Rate - is the rate at which your body burns calories at rest to maintain normal body functions

Resting Metabolic Rate - is simply your daily caloric expenditure calculating in daily activities.

Precise calculations based on such factors as age, lean body mass, activity level and past dieting history can be used to determine the amount of calories your individual body needs to survive. From this number you can create a weight reduction program custom tailored to your body that will not leave you hungry, tired, ill or feeling out of place because "you can't eat" this or that and that will produce consistent results.

Diets too low in calories cause loss of lean muscle tissue and a subsequent slowing of your body's metabolism. Low calorie, restrictive diets can also lead to binging as your body fights to get the nourishment it needs. Insufficient caloric intake can also cause your body to store fat.

2. Cardiovascular Training -

This is the quickest and easiest way to 'jump start" your fitness program for quicker results. Due to the prevalence of "age/intensity charts" plastered on every piece of cardiovascular equipment and outside of every aerobics room, most people are not training as effectively as they could be. These charts are quite generic and do not take into account your individual fitness level or training preference The most accurate customized way to reach your fat loss goals (sans expensive testing in a clinical setting) is to use the Karovean formula to predict optimum training heart ranges. Using less precise formulas or lack of attention to training intensity can cause your body to use sources other than fat for energy. This can lead to excessive hunger, lethargy and over training. Not to mention, not training hard enough can lessen the results from the time you spend exercising.

To calculate your optimum heart rate:

1. Find your resting heart rate - take your pulse for 1 full minute upon waking

2. Apply the following formula:

220 - 34 = 186 220 - your age = maximum heart rate

186 - 52 = 134 maximum heart rate - resting heart rate = base

134 X .70 = 93.8 base x desired intensity

93.8 + 34 + 52 = + age + resting heart rate =

179 - `180 your optimum training heart rate

3. Use the following percentages based on your goal, fitness level & training duration:

· 50 - 60% - novice w/ low cardiovascular fitness level

· 60 - 70% - average fitness level / fat burning

· 70 - 80% - intermediate/advanced fat burning

· 80 - 90% - 80 -90% advanced cardiovascular training

The American College of Sports Medicine recommends:

· 2 - 3x per week for beginners for weeks 1 - 8

· 3 - 5x per week for average to intermediate

· 4 - 6x per week for advanced

These recommendations are for apparently healthy adults. Always check with your physician before beginning any fitness program. If you have asthma, high blood pressure or are on any medications, these factors could alter your heart rate. Consult your physician for program modifications.

3. Correct Nutrient Supplementation:

The topic of nutrients and vitamin supplementation is one about which many volumes have been written and is a source of quite a bit of misinformation these days. I will touch, briefly upon the basics. This article is not meant to be prescriptive or to encourage magadoses of any of the listed nutrients but to stress the importance of nutrient supplementation to enhance your fitness program and ensure that your body functions optimally. This article was designed to provide the basics about vitamins and minerals, their functions and warning signs of possible deficiencies. Your individual needs will vary based on medications, diet, exercise program and environmental conditions.

With few exceptions, the body is unable to synthesize vitamins. They must be supplied in the diet or through supplements. There are 17 minerals essential to human nutrition which are important for maintaining physiological processes, strengthening skeletal structures, preserving the heart, brain, muscle and nervous systems.

While there are many out there who would dispute the value of nutrient supplementation, most researchers agree that it is a good idea to supplement your diet with vitamin and mineral supplements. Research has continually proven that food alone is not able to satisfy all the body's nutritional needs and insure optimal functioning.

As a society, our dependence on highly processed foods, as well as the stress of our daily lives has a direct effect on our bodies' nutrient supplies. Nutrient-depleted soil, the 15,000 (yes 15,000) known chemicals found in our foods, pollutants, exposure to ultraviolet light and frequent calorie restricted dieting are also contributing to our bodies' inner decay.

Antioxidants -.

A) Vitamin A -

· Function: assists in resisting infection, maintaining body tissues, liver function and maintaining mucus flow.

· Deficiency symptoms: reduced sense of smell, itchy eyes, dry skin, and hair, kidney stones, frequent infections (sinusitis, bronchitis, etc.), acne and night blindness.

· Nutrients that inhibit absorption: coffee, alcohol, excessive iron, and lack of vitamin D, air and chemical pollutants.

B) Vitamin E

· Function: protects against exercise induced tissue damage, protects reproductive system, clotting system, lings, helps resist aging, assists blood flow to the heart, assists metabolism of calcium and magnesium, helps joint systems, soft tissues, assists in the prevention of cerebral hemorrhaging, arthritis, and dermatitis.

· Nutrients that inhibit absorption: birth control pills, excessive iron, lack of vitamin D, air and chemical pollutants

C) Vitamin C

· Function: intercepts free radicals in the water phase of the cell before they can damage the cell membrane. It is needed for the function of adrenal glands, blood capillary walls, formation of red blood cells, digestion, and assistance in lowering cholesterol.

· Deficiency systems: bleeding gums, easy, bruising, joint pain, allergy, lethargy and irritability.

· Nutrients that inhibit absorption: antibiotics, aspirin, stress, tobacco

B) Trace Minerals

Zinc, Copper, selenium, magnesium, and potassium are required for your body's enzymes to naturally scavenge free radicals. Deficiencies can impair enzyme function.

. The "B" Vitamin Group

A) Thiamin - (B1)

· Function: aids in the digestion, stimulates metabolic processes, protects the body from certain nerve and brain diseases, improves quality of milk during lactation.

· Deficiency Symptoms: loss of energy, constipation, tendency to nervous disorders, tendency for disorders of the adrenals, pancreas, heart, liver, reduction of hemoglobin, and poor circulation.

· Nutrients that inhibit absorption: alcohol, sugar, coffee, fever, stress, tobacco, birth control pilsl and tranquilizers.

B) Riboflavin - B2

· Function: necessary for growth and development, normal calcium metabolism and blood formation, proper metabolism of fat, carbs and proteins. It has been found useful in assisting in the absorption of iron.

· Deficiency Symptoms: mouth and lip sores, lesions around the genatalia, dandruff, eye fatigue, calcium deposits, bloodshot eyes, split nails, hair loss.

· Nutrients that inhibit absorption: alcohol, sugar, coffee, tobacco

C) Niacin - B3

· Function: helps to reduce cholesterol, assists in digestion of fats, carbohydrates and protein, assists with emotional stability in females, useful in preventing nausea, abdominal aches and diarrhea.

· Deficiency Symptoms: loss of stomach acids, headaches, insomnia, depression, loss/impairment of memory, weakness, fatigue, skin disorders, deficiencies of B2 @ & B6

· Nutrients that inhibit absorption: alcohol, antibiotics, coffee, sugar, corn, carbohydrates in excessive amounts

D) Pyridoxine - B6

· Function: responsible for the following body functions: mouth, eyes, brain, skin, uterus, muscles and tendons.

· Deficiency Symptoms: vomiting, morning sickness, fatique, edema, menstrual and menopausal disorders, tendon and ligament problems, indigestion , high blood cholesterol, depression, insomnia, learning disabilities, poor digestion of fats, poor sodium and potassium utilization.

· Nutrients that inhibit absorption: destroyed by cooking, birth control pills, alcohol and tobacco

E) Vitmain B12 -

· Function: assists in proper cell functioning especially those of the intestinal system, bone cells and nervous system, assists in maintaining hormonal balance, assists in the metabolism of fats, carbs and proteins.

· Deficiency Symptoms: pernicious anemia, general weakness, nervousness, headaches, moodiness, shortness of breath, forgetfulness, difficulty concentrating, and fatigue

· Nutrients that inhibit absorption: alcohol, coffee, laxatives, tobacco, heat

Article written by Dianne Villano, President of Custom Bodies in Tampa Bay, Fl. Custom Bodies has been serving the bay area since 1996 with weight loss & fitness programs. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine and a frequent speaker on health and fitness related topics with articles published in over 20 media outlets. Grab Your Free Copy Of Her Special Report "22 Big Fat Lies That Are Keeping You From The Body You Want" here: http://www.mypersonalfitnesscoach.com/22bigfatlies.htm

How Contact Lenses Were Invented

When it comes to vision, history has been full of visionaries. Many people think contact lenses are a 20th century invention. In fact, people have been trying to find a way to ditch their glasses for centuries. Leonardo da Vinci had the idea in the 1500s. As he did with so many of his ideas, he made sketches of corrective lenses that would fit directly over a person's eye.

More than 130 years later in the 1600s, Rene Descartes wrote a book called Dioptric in which he explained his idea for a corneal contact lens. Later in the same century, Philippe de la Hire did some drawings of concave lenses placed on the eye.

However, it wasn't until 1801 that somebody actually put these ideas into practice. Working from the writings of Descartes, 28-year old English doctor and all-around genius Thomas Young created the first corneal contact lens and tried it in his own eye.

In the late 1800s, a German glassblower created the first glass contact lens. He fitted German soldiers with them during WWII because Nazi soldiers were not allowed to wear glasses. After the war, the demand for contact lenses grew around the world. Plastic became the new material of choice rather than glass.

From the post-war period, contact lens development really took off. Hard lenses were sold commercially beginning in the 1940s. In the early 1970s, the first soft contact lenses were put on the market by Bausch & Lomb.

For the next 30 years, there was an explosion in the popularity of contact lenses. Today, we can buy disposable lenses, colored lenses, and lenses with UV filters in them. It remains to be seen what developments in contact lenses and vision correction will occur in the 21st century. Will we all throw away our lenses in favor of laser eye surgery one day? Will something entirely different be developed to improve vision? Perhaps there is a modern-day Leonardo Da Vinci sketching his ideas for a new way of seeing.

Amanda Shaw is a contributing writer for Twoop, where you can read a full timeline of the history of contact lenses.

How to Transform the Fitness Industry

One client at a time! Our industry, much like our world, is transforming at an accelerated rate.

The fitness industry, as you know, is relatively unregulated, unorganized, and at times even divided. There are both advantages and disadvantages to this dynamic:

• For better or worse, it is relatively easy to become a personal trainer. Standards for personal training and best practices are not well established.
• There are a lot of experts, organizations, and certifications to learn from; this is great, but can make picking the right educational path overwhelming.
• Because of the first 2 facts, the quality, style, integrity, and knowledge of personal trainers vary wildly, affecting our collective credibility and image among the public.

There are signs of more integration and collaboration, which is great, and we can expect to see the whole industry and fitness profession moving in this direction. There is a greater understanding of the preventative power of a healthy lifestyle, and fitness professionals are at the forefront of expanding this awareness. And the world needs preventative health, the fitness profession, and lifestyle information more than ever!

To help push the fitness industry forward the following professions should come together and collaborate:

• Personal Trainers & Athletic Trainers
• Wellness & Lifestyle Coaches
• Yogis & Massage Therapists
• Group Fitness Instructors & Boot Camp Leaders

Together, we should lead by example, and commit ourselves to meeting the following standards consistently:

1. Constantly increasing our skills and abilities, to create more value and results for our clients.

2. Holding ourselves and our clients to the highest standard.

3. Taking a holistic approach to education that includes consistently increasing our exercise knowledge, interpersonal skills, & business acumen.

4. Comprehensively addressing our client's health and fitness needs, referring out when necessary, and creating a network of health professionals to support our client's diverse needs.

5. Utilizing exercise to transform their client's mind, body and life.

6. Making personal empowerment, self-accountability, and lifestyle change a corner stone of our business model.

In addition, we should also:

1. Collaborate with each other to establish best practices, better integration of knowledge, and push the standards of the fitness industry up.

2. Target specific populations that need our health the most, and work together to find comprehensive solutions (the obese, children, the poor).

3. Create greater communication and integration between fitness professionals and other health professionals (physical therapists, doctors, psychologists, etc.)

4. Transform our cultures understanding of health and disease in relation to fitness and lifestyle, on both a larger scale and one client at a time.

5. Rightfully reclaim (from the medical/pharmaceutical industry) holistic fitness as the best solution for happy, healthy, disease free living.

By committing ourselves to these standards, we know that we can accomplish great things and a higher standard of service for the fitness profession.

Precision, Professionalism, and Skills

Personal Trainer Skills

In order to overcome the stereotype in the minds of people (the rep counting, skimpy spandex outfit wearing, vane personal trainer), we must uphold ourselves to a high standard and be precise!

When will we be as respected as, say, a surgeon? When we wield our tools (exercise programs and our words) as precisely as a surgeon wields the scalpel.

So how do we become that precise? By increasing our knowledge and skills!

We all know how important education is for our industries credibility, our client's success, and our career stability. Our client's come to us looking for leadership; but our job as leaders is to create more leaders, not followers.

The following is an incomplete list of knowledge and skills broken down into 3 categories. Feel free to make some suggestions in the comments and I will add them in. You don't have to master everything! In fact, that is impossible.

You want to focus on the things you are passionate about and good at, but you need to be aware of and accomplished in the other skills so that you are well rounded. Most gaps in your knowledge can be covered by developing a network of health professionals.

A) Exercise Science

1. Biomechanics
2. Physiology
3. Anatomy
4. Program Design
5. Nutrition

B) Interpersonal Skills

1. Communication Skills
2. Customer Service Skills
3. Psychological/Motivational Skills
4. Leadership Skills

C) Business Skills

1. Marketing Skills
2. Organizational Skills & Systems
3. Sales Skills
4. Professionalism & Policy
5. Entrepreneurial Skills

And if we are going to provide the most value to our clients, we must be passionate about learning and dedicate ourselves to the study of many topics.

"Those who love wisdom must investigate many things." Heraclitus

Many trainers are uncomfortable with the final skill set, developing business skills, self-promotion, and sales. But these are the very tools that will allow us to help more people, and if we don't reach them, other average or below average trainers will be getting their message in front of them.

• Providing them with misinformation.
• Creating a cycle of dependence.
• Perpetuating those fitness myths that will just not go away!

So we are in the business of not only empowering our clients and getting them in shape, but also in the business of mass education. And by raising the public's understanding, they will be better able to make decisions about exercise, and be a lot less likely to train with bad trainers. By raising the bar and pushing the standards up, we can redefine what it means to be a fitness professional:-)

If you are having trouble developing your business skills (sales, self-promotion, marketing, etc), you should check out our "Personal Training Business Software" and join the cut the line list so you can be the first to use it when it comes out.

You may not agree with everything above, and that is totally cool. Not every fitness business should be the same and I would love to hear what you think of these standards and if there is anything you think that is missing.

Leave me some questions in the comments and I will get right back to you. SHOW ME YOU ARE ALIVE!

Until next time, keep your business fit.
Johnny Fitness

Jonathan Angelilli aka Johnny Fitness has worked as a full time trainer for over 8 years, has completed 8 certifications, trains several celebrities, and is currently the Training Director of Dynamic Results, an upscale fitness and lifestyle company in NYC. He has directly coached, managed, and mentored over 100 personal trainers in the last 5 years alone, and owns a highly successful consulting company for personal trainers. His coaching clients have achieved amazing results including making more money, helping more people, and creating more opportunities for their fitness business.

http://www.personaltrainingbusiness.com

How to Improve Your Health in 3 Easy Steps - Happier, Healthier and Sexier is Just Around the Corner

Learning how to take care of your health and improve it by yourself is a great feeling. You know what you're doing and you know what to do if you get the flu or something similar. I am not saying that you should never see your doctor.

What I am saying is that you can arm yourself with the knowledge of how to improve your health naturally, which will help you in more ways than you can imagine. Becoming happier, healthier and sexier is not without effort though.

If you really want to step up your life then you have to change your lifestyle in a few small ways. That is, if you're eating unhealthy foods and maybe not exercising and relaxing enough today. With all that said, I personally know many steps that work, but I've compiled the three biggest ones here. Enjoy!

1. Nurture your body and mind by eating wholesome foods and relaxing. This might mean doing what you love or just doing some yoga or even meditation. Eating well and giving your body the nutrients it needs is one step, but you should also relax to avoid stress.

2. Take a Test. By this I mean going to your health practitioner to see if you have anything going on in your body that needs to be taken care of. Many people have trouble with their stomach function, energy and so on. All of these can point to over-toxicity and nutritional deficiencies which need to be taken care of.

3. Take a Multivitamin that has been proven high quality and effective. A truly effective multivitamin will include a wide variety of nutrients. Regular multivitamins usually only contain the most essential nutrients. They are cheap, so many people buy them, but the truth is that they do not really make a big difference unless you are extremely deficient.

If you're interested in learning the secrets of finding the best natural multivitamin and dramatically improving your health, visit my website, where I share what products I personally use for fast, safe and effective results.

Visit my website at: http://www.natural-supplements-advice.com/

Preparing For Fitness - How To Start An Exercise Program Safely

We all know that fitness is key to good health. But getting started on a fitness program is often very difficult. Working exercise into your busy schedule, figuring out the best fitness regimen for you, and staying on track are some of the biggest challenges.

Changing your lifestyle isn't an easy task. To help you get started, try these nine strategies for successfully incorporating a fitness program into your busy life:

1. First, think positively about your self, your goals, and how you want to achieve them. A positive outlook and a real determination will help you achieve your health goals. Write your health goal on an index card and keep it in your briefcase or at your desk as a reminder of what you seek; refer to it often to keep your goals fresh in your mind.

2. Schedule an examination with your doctor. Most doctors agree that beginning an exercise program is a great way to improve your health and manage stress -- but it's important to tailor your program to your health risks. Have your doctor check your health history, blood pressure, laboratory studies such as cholesterol, triglycerides, and blood glucose, and also review any medications. Better yet, find a doctor who can take these factors into consideration and provide you with an exercise prescription outlining the frequency, type or duration of your exercise program based on your health status.

3. Set attainable goals and track of your progress towards reaching them. People often set weight loss as their primary objective, but it shouldn't be the only determinant of success. Remember that for a longer lifespan, you should also consider improving cardiovascular (heart) health and endurance, muscle strength, coordination, and balance as other possible goals. You could also focus on lowering blood pressure and heart rate, or improving your eating habits and increasing flexibility.

4. If weight loss is your primary goal, remember that it should be viewed like a marathon race rather than a sprint. It's hard when you want to fit into that new pair of jeans now -- but steady, consistent weight loss over time is much better for your body's overall health, and you'll be more likely to keep it off. Losing just a couple pounds per week seems painfully slow, but set your sights on the big picture -- that pace, maintained over a 6-12 month period, translates to a total weight loss of 20-100 pounds!

5. Enlist the help of a buddy who has the same health goals as you. Studies have demonstrated that those who pair up with a friend to reach their health and fitness goals are able to stick to them. Even better, hire a health coach to help you stay on track -- it's the buddy system, but elevated up a notch since you'll now have a wellness specialist in your corner.

6. Whether you exercise at home or at the gym, pick a time that works best for you and stick to it. This not only will help your body adjust to your new exercise regimen, but sticking to a regular exercise time makes it easier for you to manage the rest of your day more efficiently. When adjusting your daily schedule to allow for time to exercise, consider whether you are more active in the morning, at noon, or in the evening -- and then schedule your daily workout accordingly. This way, you will be able to perform at your mental and physical best during your workout session.

7. If you're new to exercise, take it slow. Be sure to allow for regular rest intervals, as this will help you recover from the physical challenge of your workouts and keep fatigue and soreness to a minimum. Most often, people fall off the exercise bandwagon because of muscle pains or injury.

8. Keep a journal. A journal will help you chart your progress, reminding you of your ultimate goal and letting you visualize just how much progress you've made. A journal also lets you track how you feel throughout the process -- both physically and psychologically -- and can also help you identify any weak areas, so that you can work on them.

9. Incorporate other healthy lifestyle changes along with your new fitness program. Improving your diet will help you reach your weight and health goals even more quickly. Educate yourself on healthy ways to improve your diet with simple changes to the foods, additives, and oils that you use in cooking. Also, quit smoking, and decrease alcohol and caffeine consumption; this will enhance your physical abilities and contribute to your success.

By following these easy steps, you'll soon be on your way to developing a new healthy lifestyle that you can maintain for years to come.

Copyright Healthy U, LLC.

Dr. Patricia David, MD, MSPH is a board-certified Preventive Medicine physician, Certified Personal Trainer, and Certified Fitness and Nutrition Coach. She is founder of the Healthy U's Masaya Healing & Wellness Center, where you can get customized exercise prescriptions and nutrition programs that boost your metabolism, reduce your health risks, and help you achieve a lean, healthy body weight. To learn more about how we can help you succeed with your health goals and change the future of your health, visit [http://www.lifewellnessprogram.com] or call 888-253-3830.

How to Look Like a Men's Fitness Magazine Cover Model - Men's Workouts That Truly Work

How can we achieve a body (and face) just like that of a men's fitness magazine cover model through workouts? If you've always wanted to really spruce up your look and look phenomenal in doing so, then continue reading further, because in this article we'll reveal ways in which practically any man can beef up his regime and look fantastic in doing so!

We'll take a look at some men's workouts that really seem to do the trick, including the little known Hollywood "secret", face exercises! Let's first take a look at what's really necessary to create an impact, a real lasting change within your body: First of all, you might need to lose weight in certain areas. Next, you will want to tone and sculpt some of your muscles, of course, not forgetting your facial muscles!

So how exactly does one do it ? How can you look more and more like a men's fitness magazine cover model more and more each day?

You can start out with what's known as interval cardio training. This is a insanely unique method for enhancing your resting metabolic rate and therefore increasing your fat loss, etc. You start out as you normally would any cardio workout. You start with your typical men's workout by warming up for 5 or so minutes. Next step will be where the intervals come in. You quickly step it up a notch and really intensely go as hard as you safely possibly can for the next 1-2 minutes. Then after this is done, you go back to the normal pace of motion for another 1-2 minutes. Rinse and repeat until your entire workout is done. And that's it! Now I must mention that you will want to do this for at least 20 minutes. Actually, 20 minutes is just the perfect combination!

Why? Simple. It works! In fact, it works so well that a 20 minute workout has just the amount of force as a slow, hours worth of hard sweat!

Next, you can do 200 sit-ups daily. Start with 50 regular crunches, followed by 50 oblique crunches on each side at 50 each also. You'll want to finish up the ab exercises with 50 leg raises. These are great for the lower ab region.

With your diet, you should simply eat smaller, more frequent meals every 3-4 hours. What's ideal to eat? How about lean proteins such as chicken, fish, meats, turkey, etc. Top off your meal with a large serving of vegetables and there you have it!

Your next step towards getting a men's fitness magazine cover model looks would be with muscle/bodybuilding. Simply work out all the major muscle areas every other day and there you go. For instance, focus on day on your arms, chest and abs. Then the next day do your legs, etc.

Your next step would be to build the perfect face. How exactly is a guy to do this? That's easy, through face and neck exercises! These men's workouts can be performed virtually anywhere, even while driving!

With face exercises you can sculpt and define a chiseled jaw line, build up your cheekbones, re-define your chin and even help remove annoying double chin syndrome! What's more, you can also help reduce under eye puffiness and bags from under the eyes!

So here you have it guys! With this short, brief outline, there is absolutely no way you can't achieve that male models body you've always wanted and dreamed of! You owe it to yourself to achieve this ultimate "dream" body, so why not try your best to pull it off starting today!

Wanna know more on how to look like a men's fitness magazine cover model and which mens workouts actually work? Then be sure to check out Joey Capone's popular men's health blog, http://www.menshealthzine.com His blog is updated daily with free quality advice on enhancing your looks, feeling your best and creating success in every area of your life.

Joey is also the writer/creator of the increasingly popular Face Sculptor Face and Neck Exercises for men and the Men's Life Zine's Ultimate Anti-Aging, Body & Success Bible which can be found at http://www.menslifezineultra.com

How to Beat Fatigue and Become More Alert

The rising prices of commodities have compelled a lot of people to look for other ways to earn aside from their present jobs. As a result, the chief complaint from many Americans nowadays is fatigue. Since this condition cannot really be eradicated or healed by pills and drugs or even through surgical procedures, sufferers of this condition should learn how to cope with fatigue naturally.

But there is no diagnostic tool that can determine the degree of fatigue in a person, so some doctors might tell you that what you are suffering is just probably a result of aging or extreme stress. However, it is not really a good idea to shrug off the feeling of fatigue. If you are feeling extremely tired and burned out, there are reasons behind it and there are ways in which you can help banish such problems. Rejuvenate and restore your energy by following the pointers below.

Add Color For More Energy

Did you know that the color that you wear or surround yourself with could greatly affect your mood and energy? If you are feeling a bit down and blue, all you need to do is surround yourself with warm colors such as red, yellow or orange. Since it would be such a hassle to change your wallpaper or furniture to satisfy your need for energy, you can envelop yourself with little things that contain warm colors. For example, putting up a poster with a warm sun on the background or filling up a vase with yellow and orange flowers can help a lot in banishing your fatigue.

Drink Up

Did you know that fatigue is one of the signs of dehydration? If you feel a bit beat, you need to start drinking up water or other fluids. Besides, water will also help keep your skin hydrated, put your cravings at bay, and make your body's waste elimination system more efficient.

Go Ahead And Have A Snack

Blood sugar fluctuation is also a common cause of fatigue. People who are hungry usually feel tired and beat because their blood sugar level is down. One way to make sure that you do not experience fatigue due to hunger or fluctuating blood sugar level is to eat regularly. Just make sure that you snack on healthy foods such as fruits, whole grain breads and vegetables as they are rich in fiber and they have low glycemic levels.

Re-energize With Natural Scents

Natural scents from flowers, herbs and plants can be used in order to stimulate the mind so that it will maintain its alertness. The smell of peppermint and eucalyptus are known to help perk you up. You can use scented candles, potpourri pouches, scented oils and lotions to re-energize your senses.

Pay Attention To Your Sleeping Habits

If you end up feeling sleepy and sluggish during the middle of the day, there is a big probability that you were unable to sleep properly or restfully the night before. Actually, one of the best ways to banish fatigue is to have a restful slumber every night.

Take Some Supplements

Even if you eat healthy everyday, there is a big chance that you won't be able to get all the nutrients you need everyday. Thus, it is okay to take some supplements. However, you might want to look for supplements that have coenxyme Q10, magnesium, carnitine and omega-3 fatty acids as main components.

Cleanse Your Colon

Another main reason why people feel sluggish is poor elimination system. Those who are not very fond of eating vegetables and fiber-rich foods often have problems with regular bowel movement. If you have decaying waste matter inside your colon, you will not be able to efficiently absorb minerals that your body needs. To help banish fatigue, you should start to detoxify your colon. An easy and fuss-free way of cleansing your colon is by using detox products, such as Colpurin.

Want to know more about Colpurin? Just visit http://www.colpurin.com/

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine http://www.thearticleinsiders.com

Fitness Tips On How To Become Healthy

If you strive for fitness, all great fitness tips you get should be read with passion. We all want a good health, and we want to stay fit. Some people find it hard to become fit and healthy. Overweight people are battling to lose pounds with diets and workouts and after a few weeks they give up and continue their un-healthy lifestyle. Some of them have other bad habits as well, such as smoking and drinking too much alcohol. Other people loves to move; like running, swimming, basketball, tennis,skiing, you name it... they find joy and excitement in activities that bring them health and fitness. I'm concerned about the first group, the quitters.

What can they do to become healthy and fit? If you don't know I'll give you the answer right now. You have probably heard it a thousand times so you probably don't wanna hear it again, but I beg you to read it 30 - thirty - times and memorize it. YOU MUST EXPEND MORE CALORIES THAN YOU CONSUME. Here are a few tips on HOW to do it:

Drink Huge Amounts Of Water

One of the smartest fitness tips I have heard about and practiced is intake of fluids in large amounts. According to experts, water and juices from various kinds of fruit are essential part of good diet. Not only will such liquids help you lose weight, they can also keep you body optimally hydrated. Besides, people who are drinking enough fluids is a day usually have clearer complexion so drink up!

Move Around AS Much AS Possible (and try to make it fun !)

Many will say that moving around is the best fitness tip there is. Simple things like for instance climbing stairs, walking dogs, mowing your lawn, cleaning your house, dancing and other moving activities can burn a lot of calories. What is more engaging about moving around is that you don't just lose weight but you also relieve your mind and your muscles from stress. According to recent studies, movement is one of the best stress relievers so don't just sit all day in front of your computer at work. Stand up let's say every half hour and stretch your legs. Likewise, it would be better for you to take the stairs instead of riding the elevator when you go to the office.

Stop Smoking Now

A very momentous fitness tip is for you to quit smoking and concentrate on staying healthy and fit. Tobacco-smoking is definitely bad for the body. Smokers often suffer from different types of diseases including certain types of cancers. If you value your health as well as your life, throw that tobacco away.

Don't Stress

A lot of us who are under constant pressure tend to eat too much and do not take good care of their bodies. If you are one of them who are constantly too stressed-out to think straight, take a break and appraise the kind of life that you have.

Stay away from Food high in fat

Most of us love it; going to MacDonald or Burger King from time to time. It's so easy and simple, and cheap. However, your body doesn't like too much of it. Therefore you should eat as little fat food as possible. If you eat pork, cut off the fat parts of it, chicken is good food and can be prepared in many delicious ways and the same goes for fish - it's so healthy and the fat you get from fish is the good kind of fat that your body needs. If you combine these foods with high fiber bread, vegetables and fruit and make this a habit, you will lose weight and become healthy.

These are the fitness tips of today.

Gary Holdon is a writer and internet publisher. Read his popular articles about weight loss plans and workout programs.

What is a Golf Fitness System and How Can it Help?

A golf fitness system is an "all-inclusive" program that covers the key elements of the physical approach to golf performance. With golf fitness becoming mainstream, it's no surprise more of these golf fitness system packages are popping up.

Golf Stretching

A golf fitness system should have a complete section on golf stretching. Stretching is the key to improving golf specific ranges of motion to enable a full backswing and follow through with minimal tension or effort.

Golf stretching for the older golfer is even more critical. With age comes a rapid decline in flexibility, resulting in poor and inconsistent swing mechanics and an increase in mis hits.

Golf Strength

Golf strength is an area that a golf fitness system should devote heavily on. The majority of golfers are weak in the muscles specific to the golf swing.

The main area of emphasis should be core strength and flexibility. A weak or inflexible core will not produce maximum clubhead speed and distance.

Coordination

Coordination and golf are synonymous. The golf swing is a sequentional movement that requires a high level of coordination and body awareness. Knowing where your body is during the entire swing will give you instant feedback on what may be causing your swing faults.

Stability

Right along with coordination is stability. Being able to remain stable throughout the swing will allow you to hit the ball on the sweet spot consistently. Excess body movement (unstable) will result in a non efficient golf swing that falls apart under pressure or later in the round.

Other Factors

A complete golf fitness system should cover all the above and many other factors I won't get in to in this article. Just make sure you incorporate strength, flexibility, stabilization, coordination, body awareness and even golf specific muscular endurance.

With all the glut of golf fitness information out there, do some research into the person or company behind the products and make sure they'll personally back their product and/or service.

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Fitness By Age - How Is 'Middle Age Fitness' Different From Any Other?

In the olden days it was believed that exercise was strictly for the younger generation. In fact most people were convinced that older people couldn't increase their muscle mass or strength however hard they tried. Today, these myths have been shattered by detailed research studies conducted at Harvard and elsewhere.

Studies have revealed that exercise for people in the 50 plus age group is decidedly healthy. As one grows older metabolism slows down that often leads to fat accumulation if one isn't fit and healthy. Also artery passages become narrow leading to high blood pressure and heart ailments. Muscles and skin lose tone and older women especially are prone to suffering from Osteoporosis- a disease where the bones become brittle and porous.

These effects of aging can be reversed or slowed down to a certain degree with regular exercise appropriate to ones age. At least fifteen to sixty minutes of oxygen enhancing exercises a few days a week is recommended by the ACSM (American college of Sports Medicine).

Our main aim should be to raise the heart rate to at least 60-90% of the safe maximum which is 220 beats per minute minus the present age. A good cardiovascular workout which may include a brisk 30 minute walk or three 10 minute walks per day, slow jogging, swimming or a dance routine help to keep the heart and blood vessels in check.

In order to keep ones weight under control and the muscles well toned one must indulge in strength building exercises. Balancing exercises are particularly good for building strong leg muscles. This also leads to better support for the joints and decreases ones chances of having a bad fall in old age. Statistics reveal that every year nearly 300,000 seniors are admitted with broken hips owing to a bad fall.

Slow stretching exercises help to keep the muscles well toned as well as the joints more flexible. This helps maintain good balance as well as increases the range of ones movement so that one experiences less pain during exercise and daily activities.

Endurance exercises on the other hand help in increasing the rate of metabolism,keep the heart and lungs healthy and the joints more flexible.A slightly higher metabolic rate induces the production of essential biochemicals which helps the body function better and longer.

All these exercises help in delaying aging and slow down the onset of Osteoporosis while minimizing its effects.When people lead an active life they are less prone to having Non-Insulin dependent diabetes mellitus and certain types of coronary diseases.

An active body means an active mind as well.From the psychological point of view exercise helps to curb depression and heightens the mood.It also forms a good social activity for elderly people to participate in and they can alleviate feelings of isolation that stem from the fact that their friends and loved ones are no longer with them.

It is advised that older people should consult preferably both a physician and a trainer before starting a new exercise program. They should work at gradually increasing their energy levels, flexibility and strength by exercising a little at a time.

It is important to discuss any medical condition one has with ones physician and sports expert so that they can develop an exercise regime that is suitable.

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Ab Fitness - How to Really Work Your Abs

Proper ab fitness is a must. It is not about doing a ton of crunches every day or running on an empty stomach. That is just crazy and nobody should have to go through that. Instead work out smarter by using these tips and tricks.

Basically the main focus of your workouts should not be on your abs. Do not just do ab exercises. Get more variety by doing full body workouts.

Compound exercises are very effective for burning belly fat and they actually work your core very well. They have so many benefits too like for bone health.

Some great exercises include squats, bench presses, shoulder presses, and deadlifts. Not only do these build a lot more muscle all over your body but they boost your metabolism for a long time.

With these exercises you will add a new definition to your abs. Each workout should include 4-6 of these alternating between lower and upper body exercises.

That is what many people and experts do not understand is that with these exercises you will truly burn fat like crazy. You should also know that you will not get bulky doing these exercises unless you eat a lot of food to gain mass.

Then add on some ab exercises. No I am not talking about doing 50 crunches on the floor. They strain your back and neck with little effect on your abs.

Some better exercises to add at the end of your workout are reverse crunches and crunches on an exercise ball.

Use these work out tips for proper ab fitness and you will notice a difference within weeks. To learn more about proper dieting and cardio techniques check out this site.

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Fitness and Exercise Can Prevent Diseases

Exercise reduces the chances of developing health problems. If you are suffering from obesity and diabetes, immediately plan an exercise schedule. Exercise and fitness programs are useful in managing your blood sugar levels. Adhering to an exercise program is necessary if you need to see results.

The most common heath problem in America is high triglyceride levels (high cholesterol). This problem is closely associated with other problems such as strokes and heart attacks. So to prevent this problem, it is better to pursue a wholesome diet. At the same time a regular exercise schedule is required too.

Nowadays people prefer to stay indoors due to the various entertainment devices at home. No activity has led to obesity. Parents must encourage their children to take up sports like basketball, volleyball and other exercises. Most of the Americans have become health conscious and are engaged in diverse sports types like swimming, aerobics, sports, running etc.

Brisk walking has become a very easy form of exercise today because it does not require any training. Volksmarch is a very popular activity in Germany where many people get together and go for a long walk in the evenings. They also enjoy eating together. So, go out and start exercising to stay healthy and fit.

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Ten Facets of Fitness - How to Maximize Your Functional Fitness Training

When looking at an extreme body builder there are a couple of questions that begged to be asked:

1. Is he/she healthy?

2. Is he/she fit?

These are not only interesting questions, but important ones as well. There are many ways to look big and strong, which can give the impression of being healthy and fit, but is big and strong healthy and fit? A body builder or even an Olympic weight lifter is unquestionably strong; but... fit?... healthy?

Bodybuilding and fitness magazines are filled with pages that boast men and women with bulging muscular figures, super-tanned bodies, and not a trace of fat on them. At first glance at a bodybuilder or fitness model, you might say "Wow, they look incredibly fit!" But, physical appearances can fool you. While bodybuilders and fitness models are certainly adept at sculpting their bodies by doing exercises that isolate particular muscle groups, they are often far from being healthy and fit; and they are often even far from achieving life fitness or being functionally fit. There can be benefits to isolation and fitness equipment exercises, but if your goal is to maximize your overall health and your ability to perform everyday tasks and challenges, there are a different set of skills on which you should focus.

At Bonfire we advocate exercise regimens that use what are called universal motor recruitment patterns - exercises that get your entire body moving in symphony...efficiently, effectively and quickly from one place to another with strength, balance and agility. These movements are universal in that they are found everywhere. These basic movements are used in everything you do in daily life, from homemaking to physical labor to sports and recreation; they include:

• Jumping


• Lifting


• Reaching


• Pushing


• Pulling


• Throwing


• Running


• Climbing

These functional fitness exercises mimic what you do in life versus calf-raises, pec-flies or leg curls, which are non-functional, isolated and artificial movements that do not serve us in real life activities. Universal motor recruitment patterns are safe, in fact the safest kinds of movements you can do. Adduction/abduction machines, lateral raises and other exercises using fitness equipment are not natural, and thus are not inherently safe movements.

Also, when performing functional fitness training/universal recruitment type of exercises it's very demanding on the cardiovascular system which makes your 'workouts' very time efficient - you get an awesome workout in a very short period of time.

According to Crossfit.com, if your goal is optimum physical competence then there are 10 general physical components that need to be considered.

The 10 Elements Of Fitness

1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body's ability to use and deliver oxygen to your body.

2. Stamina (Muscular Endurance): This is your body's ability to store, process, and use energy.

3. Strength: This is the ability of your muscles or a muscular unit to apply force.

4. Flexibility: The ability to maximize the range of motion of a joint.

5. Power: The ability of your muscles to maximize their force in a minimum amount of time.

6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or movement.

7. Coordination: The ability to combine several different movement patterns in a single distinct movement.

8. Accuracy: The ability to control a movement in a given direction or intensity.

9. Agility: The ability to minimize the time going from one movement to another.

10. Balance: The ability to control the center of gravity of your body in relation to your supportive base.

The first four (Endurance, Stamina, Strength, Flexibility) are organic (natural) and are developed through exercise and training. Science has shown that improvements in each one of these components can be confirmed biologically (actually under a microscope) as you improve your training. The last four (Coordination, Accuracy, Agility, Balance) are neuromuscular and developed through practice and repetition. These are improvements that we see with specific challenges and tests. Those that are a combination of both (Power, Speed) are improved when exercise and training are combined with practice and repetition over time.

The Bonfire Health exercise program has been designed to help you build all 10 of these functional fitness elements regardless of your age or current level of activity. All of the workouts are tailored to any fitness level and are composed of movements that will help you build outstanding results in your health and fitness.

We were built to be healthy and successful; we were meant to move. Follow the Bonfire program and unleash your potential to grow strong, get fit, and be ready for life's challenges!

Dr.Ryan Hewitt writes for Bonfirehealth.com, an online Health education company that teaches its customers how to live longer, happier and healthier lives. Bonfirehealth provides the resources, products and services that enable people to live a wellness lifestyle. Visit us at http://bonfirehealth.com/.

How Do Inversion Tables Work?

Inversion tables provide relief to your body in a natural way. Inversion tables work on the basic principle that what goes up should also come down. Thus, it helps you to place your feet where you're generally placing your head. In other word, a human body is put in almost upside-down position by an inversion table. This results in compression of the forces of gravity that act on your body in normal circumstances.

In a normal position, the effects of gravity become more visible as we grow older. The force of gravity can be countered to certain extent by using an inversion table.

An inversion table works most effectively if one begins slowly, uses it regularly and continues certain movements even when he is in an inverted position. The inversion tables work in such a way that they relieve back pain and help to relax muscles. It improves blood circulation in the body and tones sagging muscles.

There are two types of inversion tables--manually operated and motorized tables. The former have to be moved manually, whereas the latter have a motor. Table movements need to be varied according to requirements of an individual. The degree of inversion also depends on the physical features of a particular person. The inversion tables allow you to change the degree of inversion.

One should remember that an inversion table which works for one person, might not work for another one of a different weight. You should choose one which can support your weight. One should not use an inversion table that cannot support your weight, as it could cause grave injury.

The working of inversion tables is generally explained in the manuals and videos that are provided to the customer along with the product. There are several online and offline resources that can help one understand how an inversion table works.

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How to Get Yourself a Six Pack Stomach - Six Tips For an Easy Six Pack

Whether you are a teenager looking to get into shape or a middle-aged woman getting back into fitness, a harder and flatter midsection is a goal for many people. And so, this topic is surrounded by a plethora of fitness myths and fallacies and is always subject to fancy machines and ideas that promise a rock hard six pack in three weeks, yet do nothing. This article does not promise "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching infomercials a 3 AM.

1. There Is No Spot-Reduction

What this means is that you cannot burn fat from a specific spot on your body. This means that all the sit ups in the world will not help get rid of your gut. Fat is lost from all over your body and comes from a caloric deficit (meaning you use more than you take in), not from using a certain muscle and trying to "tone".

2. Cardio is Key

The key to getting a six pack is not in building up the ab muscles, but in burning the fat the is covering them. The key to burning this fat is to have a caloric deficit, which can be achieved by both taking in less and using up more. One form of cardio that is very effective for burning fat and boosting your overall metabolism is HIIT (High Intensity Interval Training). HIIT is just what it sounds like: short bursts of intense cardio followed by a short cool down. An example of a session would be a 30 second sprint, followed by a 30 second jog, followed by another sprint, and continuing on for 4 to 15 minutes depending on the physical fitness of athlete.

3. Abs are made in the kitchen

This is probably the most simple and yet the hardest step in getting a 6-pack. The key to getting a six pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:

• Cut back on the soda - start to drink only water - it can make a big difference.


• Eat 5-6 small meals a day. This helps boost your metabolism and curbs your appetite.


• Try to find your caloric maintenance level and gradually cut down 100-200 calories per week until your are losing 1-2 pounds a week.

4. Sit-ups are useless

Sit-ups are supposed to target the abs but in reality the hip flexors and spinal erectors are contracted during the movement. The abs are only used isometrically as stabilizers. Basically, this means that sit-ups are terrible for your back and are not beneficial for your abs anyway.

5. Other Exercises To Do

Now this would be the point for me to plug some new revolutionary product or idea, but that is not the point of this blog. Here are some ab exercises for beginners to do instead of the traditional sit-up:

• Crunches - There are many variations, but try to think of it as pulling your bottom rib directly to your hip


• Weighted crunches - same as above except holding a plate to your chest


• Hanging leg raises - hang from a pull up bar and pull your knees to your chest


• Janda sit-ups - these sit-ups correct the mechanically flawed sit-ups.

6. Don't Give Up!

While getting a six pack may not be as quick and easy as infomercials may have you believe, it is still a very achievable goal even for a beginner. All it takes is a little hard work and dedication. Giving up 2 weeks in will not help you get a six-pack and will not help your overall fitness.

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How to Build Muscle and Burn Fat

If you want to lose the most weight in the shortest amount of time then you need to build muscle and burn fat at the same time. There is a lot of talk, and quite a few theories out there about how to lose weight and I have seen and tried them all. There are low fat, low protein, low salt and all other kinds of diets that you can try but let me tell you from experience, if you are trying to cut body fat and keep it off for the long run you can toss these theories out the window. I tend to think about weight loss as a simple mathematical formula, calories in, calories out. If you can keep this simple fact in mind then you will be successful in the weight loss game.

Let's say that you need 3,000 calories a day to maintain your current weight. If you cut 1,000 calories a day from your diet (this would be about as much as you would ever really want to cut) you would effectively lose 2 pounds a week. It doesn't matter if you are eating 2,000 calories worth of vegetables or 2,000 calories worth of lard a day, the calorie deficit will guarantee that you will lose weight. Of course I'm not advocating that you should eat an unhealthy diet, but there is no reason to become a vegan just to lose weight. Eat healthy, but you can give yourself a little leeway if you want a treat, just cut the calories from another part of the day.

If you are able to keep this in mind then here is another fun fact. You don't need to cut all 1,000 calories from your diet to maintain the deficit that we are talking about. If you cut 500 calories from your diet and pick up your fat burning processes by building some muscle you will greatly increase your weight loss efforts. Just make sure that you are feeding your muscle and not your fat and you will be happy with your weight loss efforts. That is the way you build muscle and lose fat, a one two punch that will knock you fat out once and for all.

Gaining muscle and losing fat go hand in hand. I think that you will be pleasantly surprised with how quickly the fat really begins to disappear. Of course the added muscle with just help to make you look better faster. We have a special report on how you can build muscle while losing body fat at our website along with some great free fat loss tips and inspirational success stories. Visit us online at http://www.fat-stoppers.info/

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Exercise in Your 30s - How to Set Achievable Fitness Goals For Your Lifestyle

Exercising, and setting fitness goals, can be a challenge at any age. But in your 30s, you have unique challenges. With these tips and a little planning, your exercise can fit into your 30s lifestyle and you can reach your goals.

Time to plan.
In your 30s, you are time-crunched. You might be getting married, starting to raise children, building a career, volunteering, and attending community events. You may be doing all of these things, every week!

Planning exercise into your busy schedule is important. Just as you need to fit friends and haircuts and grocery-shopping into your schedule, so the exercise must be planned, too.

Work your work-outs into your work.
The 30s are an age when many young people are immersed in career-building. As such, they may be so focused on work during daylight hours that exercise gets pushed aside.

To fit exercise into your work-day, get into a lunch-time work-out routine. Keep a pair of sneakers at work. At lunch-time, move!

If you exercise on your way to or from work, just keep a bag of work-out gear in your car. Put two sets of clothes in the bag on Monday, take them out on Friday for washing, and put them back in the car over the weekend (for the next week).

Include your friends.
If you have children already, then you need more quality-time with friends. Exercise is a great way to spend time with them, and get friendly support for your goals.

If you already spend a lot of your time with friends, then exercising together is an excellent way to bond. You are more likely to stay motivated, have fun, and reach goals when you exercise with friends.

Discuss your goals with your co-exercising friends. Set mutual goals together. And plan your exercise time together.

Play.
Your 30s are a great time to play sports. Finding a sport you enjoy is an extra way to be physically active and have a lot of fun doing it.

If you are a young parent, playing sports makes you a good role model for your children. They will see you having fun being active and they will model your behavior. Eventually, they will lead an active life, too.

Making physical activity fun, like playing sports, is the key to staying fit. You are more likely to stick to a program when it's fun. And being on a team means that you have peers supporting your goals.

Exercise is vital to good health. So, whether you are just 30, or closer to 40, make your exercise and your goals fit your lifestyle.

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Muscle and Fitness - How to Gain the Pounds You Need

Muscle and fitness go hand in hand, especially if you are trying to workout and gain those extra lean pounds. While gaining good weight is hard for most people, it doesn't really have to be that way. You see, it tends to be the most simple of things that work for most folks and here are tips to help you achieve your goal.

When it comes to muscle and fitness these days, there are a few basic things that always need to be remembered. They are the building block for all future development. Without a good workout routine, eating right and a good attitude, you will not go far on your mission to gain the lean weight you want. Here are the building blocks that have helped me in the past and continue to work for the people who know how to stick to the basics.

First, we are going to talk about free weights. For muscle and fitness in general, free weights are what needs to be mastered. There are many reasons free weights are great for you, but the top reasons will be the ones that help you skyrocket. When it comes to using free weights, there are two main exercises that help you body quickly gain mass. They are dead lifts and squats. Now, all people are different, but these tend to be "the" exercises that work the best and fastest. Dead lifts and squats work out your entire body. Muscle and fitness go hand and hand with these two monster workouts. The help almost every group of muscles in your body develop at a blazing pace if done consistently. The great thing about these exercises is that you don't have to do them every day. Two times a week is sufficient for most people to get good lean muscle and they still see amazing results as far as their size goes with the fitness performed.

Secondly, we are going to talk about your form and posture when using free weights. No matter what exercise you are doing for muscle and fitness, you will want to perfect your form and posture. I am sure you have heard this a hundred times in the past, but it is worth repeating, as many people simply forget about good form. Not only will good form minimize your chance of getting injury, but practicing good form helps your muscles grow twice as fast as if you were just jerking the weights around. The more concentrated you movements the better off you will be. Muscle and fitness is something that takes some getting used t, but if done right, you can easily see the results you want with a good diet.

When it comes to muscle and fitness in this day and age, you don't have to kill yourself working out nine times a week. Just make sure you are using your muscle and fitness regimen to its fullest extent.

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How To Lose Body Fat Naturally

You are overweighted and would like to lose some fat

or you want to build body muscles then you need to know how you can lose body fat naturally.

Don't stick with drugs to lose body fat because most of the time they won't help and they have a lot of disadvantages as well.

There are several ways to lose body fat naturally.

Read on and in the follow minutes you will discover three ways how to lose body fat naturally.

Way 1 # Pay attention to your meals.

If you want to lose body fat naturally you should eat a lot of raw vegetables.

Eating raw vegetables is very healthy for your body; raw vegetables are rich in:

vitamin , minerals, natural sugars and enzymes.

You should eat at least five pieces of fruit every day.

Do not skip your breakfast and try to avoid eating food that contains oil fat.

And perhaps you ask yourself what can i drink with my meals?

If you want to lose body fat the only drink that is effective is water.

Way 2 # Do exercises now.

Without exercising you are not going to lose much fat.

Cardiotraining is by far the most effective way to lose body fat on a natural base.

Of course you can try other sports as well such as swimming.

Make sure you are doing your exercises for at least thirty minutes otherwise you won't see much effect.

Way 3 # Support

Losing body fat is a very important decision in your life and you need support to achieve your goals.

Of course a few encouraging words from a family member can help you but you need support from an authority person as well.

Think about your doctor, a weight loss expert, or why not a personal fitness trainer.

So you have read this tips know.

I'm sure you have found them useful.

Remember with only reading this article you are not going to lose fat you will have to take action as well.

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How to Choose a Fitness Rowing Machine - Some Considerations

Fitness rowing machines offer an excellent all round training which is kind to the joints yet gives a demanding, aerobic exercise that uses muscles in both the upper and lower body. They are high-priced though so it is a good idea to do research on the different types before you pay money for one to make sure the machine you finish up with is the most appropriate for your needs. The least expensive rowing machine you will doubtless find is approximately $500 and the priciest nearly $2500 so you really want to understand which type to buy and which features you would need.

Considerations When Purchasing a Fitness Rowing Machine

Rowing machines do need quite a lot of room so if you do not have the space to leave one in place all the time you could obtain a machine that can be folded up and put away. You will also want quite a large, well ventilated space to use your rowing machine in, preferably with room for a TV as training can be quite boring when done for extended periods. A number of machines do make quite a lot of noise so if is a concern you may want to consider a magnetic rowing machine as these are a great deal quieter. If you are going to use the machine on a daily basis we would recommend a magnetic rowing machine that is intended for intense use. For infrequent use a hydraulic machine will be suitable as these also are more likely to be much smaller and more convenient to put in a cupboard to store.

Several of the less expensive rowing machine don't have computers for output of readings like time,stroke rate and distance. While not truly necessary these are very good ways to watch your progress and to stop you being bored during training. They sometimes come as optional extras but we would recommend buying them as they will make your work out much more effective and enjoyable.

Variable Resistance Machines

A good number of the rowing machines you can buy have an adjustable resistance so check the range as some are rather limited. A machine with a broad variety is much more functional as you can effortlessly change the intensity of the workout by changing the resistance.

More Considerations Before You Buy

Ensure that the foot plates and seat are totally adjustable and that you fall inside the weight limits of the machine.

Before You Buy a Machine - Try One Out!

Machines differ a lot in their motion and in how easy they are to use. if you can try out some different types of rowing machines at the gym. If you are purchasing online make certain that the seller has a return policy so that if you find the rowing machine is not suitable for you it can be exchanged for a different one.

The Some Different Types of Fitness Rowing Machines

Hydraulic Rowing Machines

These are as a rule the cheapest machines and also are likely to be smaller which makes storage a lot easier. They use cylinders full of oil for resistance. The movement can be somewhat jerky and they do have a tendency to leak after a few years use. We wouldn't recommend a hydraulic rowing machine for intense, daily use.

Air Resistance Rowing Machines

In these machines air flows over a fly wheel to to produce the resistance. Though you can acquire air rowing machines from around $200 we advise spending a small amount more to obtain a superior quality machine at approximately $400. Resistance as a rule covers a broad range which really replicates the sensation of rowing in water and resistance increases as you row faster. On the other hand they do have the drawback of being very noisy particularly at high speeds.

Water Resistance Rowing Machines

In these types of rowing machines, water in a cylinder provides the resistance. They are among the higher priced machines with prices starting at in the region of $900. They give a very smooth movement which is very comparable to the feeling of rowing in water and you can even hear the water moving past you as you row! They do require some maintenance however as you will have to to restore the water occasionally.

Magnetic Rowing Machine

An adjustable magnet provide some resistance in these sorts of rowing machines. They are fairly small machines which makes them easier to store than some of the others and they are exceptionally quiet. They don't need any maintenance and impart a very smooth motion.

In Conclusion

Purchasing a high-quality fitness rowing machine is a rather large investment so you must ensure before you buy that you are going to use it regularly. If at all possible you will have used rowing machines at the gym so that you are familiar with this type of exercise. Rowing machines are examples of fitness exercise machines that are excellent buys as they give you a very good all-round aerobic exercise which tones all of your muscles at the same time.

Visit us for more information on exercising and some good deals on Fitness Exercise Machines elliptical trainers, home treadmills and Fitness Rowing Machines

How Fitness Has Changed The Face Of The PGA Tour

Professional golfers on the tour today are approaching fitness as they never have before. PGA players look to fitness for many of its benefits. Fitness can improve their game through gains in strength, flexibility, and stamina. They can prevent or minimize injuries. Playing golf is not only a recreation for PGA players, it is their job. Their financial success depends on tournament results. Therefore, they must not only maintain a superb golf game, but a fit body as well.

There are few players on tour who have not have revamped their fitness training techniques or gotten a fresh start within the last few years. Many players have looked to the concept of functional fitness for golf. With functional fitness for golf, players can be assured that they are effectively targeting muscles and joints used in their golf swing. This type of exercise programming gives them an advantage over their competition.

How exactly do the PGA players train? First, their fitness level is determined. It is a common practice for golfers to create goals for their golf game. It is popular to also produce fitness goals. Second, a personalized exercise program is generated which involves weight training and endurance improvement. Third, the exercise program must be followed on a consistent basis to achieve maximum results. PGA players have a busy schedule and must make time to fit in their workouts.

Even if you are a recreational golfer you can still follow the trend of being functionally fit for golf. It would be wise to have your fitness level determined by a certified fitness professional. You might not workout at the same level as Tiger Woods, but you will see benefits in your body and golf game.

Many professional golfers are spending less time on the course and more time in the weight room. They have seen concrete results through longer drives and increased stamina. Top level golfers are always searching for ways to rise above their competition. Adding fitness to their training regimen provides the step up to the next level.

Susan Hill is a nationally recognized golf fitness trainer, CHEK golf biomechanic and sports nutrition specialist. For more information on golf specific nutrition, exercises or stretches, visit http://www.fitnessforgolf.com

How To Get Skinny - No Diet, No Pills, No Going to the Gym

Here's how to get skinny with no diet, no pills, and no going to the gym. These are some unusual exercises and techniques you can do at home.

How to Get Skinny at Home

1. Use a hula hoop

This is great for toning your hips and belly. It's harder than you think. Aim for 5 minutes a day total... doesn't matter if you do all 5 minutes in a row or do a minute here and there for a total of 5 minutes.

2. Use a mini-trampoline

This is my favorite exercise. It's way better for weight loss than jogging on a treadmill. Go buy a mini-trampoline for about $25. Then when you're watching tv, simply get up and jump on it during the commercials. This adds up to massive amounts of cardio without much hassle.

3. Rub your belly

Yeah, rub your belly and pat your head... no, I'm joking. Seriously, if you rub your hands together for 15 seconds to create heat... then take 1 of your hands and rub small circles around your belly button, you'll burn off belly fat deposits and fat cells. The heat from your hand penetrates the skin and attacks the fatty deposits in your belly.

4. Vacuum pose

What, pose while you vacuum? Of course not. What you do is suck in your belly, leading with your belly button and not your upper belly region. Suck it into your lower back as much as possible and hold for 15-60 seconds. Doing this for a total of 5 minutes a day for 1 month will reduce your waist size by 1.75 inches... some of my clients have lost 3 inches doing this for 1 month.

If you were to follow just these 4 unusual suggestions on how to get skinny, within a few weeks you will start to get skinny.

If you're sick and tired of getting the same old boring and tired weight loss advice on how to lose 10 pounds and get skinny... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose weight and get skinny without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised! My advice will get you skinny. http://www.weightlossguide4women.com

How to Recognize the Symptoms of Ringworm

Ringworm is a fungal infection of the body skin, scalp, or nails. The disease occurs due to infection with dermatophytes, a type of fungal organisms that commonly populate the soil and are very widespread in nature. Also referred to as tinea, ringworm is very contagious and it can be acquired by anyone. The disease mostly occurs in children and in people that constantly interact with animals. The fungal elements responsible for causing ringworm can be contracted directly, by skin contact with contaminated people or animals, or indirectly, by entering in contact with contaminated objects. Ringworm is commonly acquired from cats or dogs, as these animals are often carriers of dermatophytes. Good personal hygiene is crucial in the prevention of ringworm and it is also advised not to use other people's personal items. If you have a cat or a dog, pay regular visits to the vet's in order to make sure that your pet isn't infected with dermatophytes.

The first symptoms of ringworm of the scalp usually appear in about 10-14 days from contamination, while the symptoms of ringworm on other body regions may appear a little earlier. The disease is mainly diagnosed upon the patients' reports of symptoms and upon close physical examination. Considering the fact that the symptoms of ringworm don't always point to infection with dermatophytes, doctors usually take a sample of the patients' affected skin for laboratory analysis. In the initial stages of the infection, the symptoms of ringworm are not intense and they may not be suggestive for contamination with fungal organisms. Therefore, the best means of diagnosing the disease is to carefully analyze skin samples taken from the patients' affected regions of the body.

General symptoms of ringworm are: skin inflammation, rash, reddish aspect of the skin, small blisters on the skin, itching and soreness. The skin infection spreads in circular patches with prominent margins, giving the inflamed skin a ring-like aspect. The edges of the affected skin are usually more affected by the infection and they are sometimes covered with a crust. As the infection progresses towards other areas of the skin, the central regions of the inflamed patches begin to heal.

When the infection affects the scalp, the symptoms of ringworm are: small bumps, yellowish aspect of the affected areas on the scalp, exfoliation, temporary hair loss. If the fungal infection occurs in the regions of the feet, the symptoms of ringworm are: dry, cracked skin, scaling and thickening of the skin. When the disease affects the nails, the symptoms of ringworm are: nail deterioration, thickening, yellowish aspect of the nails. When the infection is localized on the face, the symptoms of ringworm are: red spots on the skin, swelling, inflammation and exfoliation.

It is best to timely discover the symptoms of ringworm, in order to prevent the spreading of the infection and the occurrence of complications. Also, if the disease is discovered and treated in time, the fungal infection will not be transmitted to other people. It is advised to see a dermatologist as soon as you have the first symptoms of ringworm.

So, if you want to find out more about ringworm symptoms or even about ringworm medication, please click this website www.ringworm-center.com

How to Get Fast Herpes Relief

A herpes outbreak can be awful and incredibly uncomfortable, but if you want fast herpes relief, you will need to take precautionary measures. The best treatment is actually prevention, so you need to be aware of herpes outbreak symptoms. Fast herpes relief is possible, if you start treating at the very first signs of an outbreak. This technique is recommended by most doctors.

You should always have a supply of herpes meds on hand so you can start taking them when the first symptoms appear. If you notice any of the regular signs that you are about to have an outbreak, start taking your herpes medications immediately, according to the prescription instructions. You will quickly learn what to watch out for and will be able to prevent the pain and embarrassment of a herpes outbreak before it begins.

For fast herpes relief, you don't have to be on prescription medications. These can certainly help control the discomfort of an outbreak, but they are not the only way to find relief. In fact, there are several over the counter herpes treatments that you might like to try, as well as natural herpes remedies.

No over the counter remedy will work for everyone. You will need to experiment with which topical ointment works best for you and your body. Once you find one that is good, you will want to keep it handy so you don't have to suffer any more than necessary. Some of the more popular topical herpes ointments include Herp-eeze, H-balm, and Choraphor. Each of these treatments contains natural ingredients designed to give you fast herpes relief, easing pain and discomfort, although they don't promise to banish the outbreak completely.

You may also look for a topical anesthetic which will numb the area and ease the pain caused by a herpes outbreak. This is particularly useful in early episodes which tend to be more painful. Also, when the blisters are first forming, you will want to use this type of herpes pain relief, since applying it to open wounds is not a good idea.

Fast herpes relief can be had, but it really depends on the person. You might find that one remedy works for you, while other sufferers will use a completely different treatment that does nothing for your particular case. Remember that experimentation is the key to finding fast herpes relief. If you don't try new things, you will never find a way to control it!

Nila Andreas is a health writer from Oregon. Learn to manage herpes at The Herpes Info Site [http://herpes.bestebiz.info].

What You Need To Do To Set Up A Fitness Program

By starting a fitness program this is one of the best things you can do for your health. As long as you have approval from your doctor to exercise. Not only can physical exercise reduce the risk of chronic disease (heart etc.,) it can also improve your balance and co-ordination as well. Plus the added benefits also included are that it will help you to lose weight, you may find that you are sleeping better and your self-esteem improves. But what is even better is that you can commence a fitness program just by following the information below.

1. Assessing your Fitness Level

Although you may have some idea of just how fit you are it is important that you both assess and record some baseline fitness scores. These can then be used as a benchmark against which you can measure your progress over the coming months. In order to assess your aerobic and muscular fitness along with flexibility and body composition you should consider recording the following.

a. Your pulse rate before you go for a 1 mile walk and your pulse rate at the end of the walk.

b. Time how long it takes you to walk that 1 mile.

c. Count how many push ups that you are able to do at any one time.

d. Just how far forward can you reach whilst sat on the floor with your legs out in front of you.

e. Measure the circumference of your waist (at navel level).

f. What is your body mass index

2. Design your Fitness Program

It is very easy for many people to say that they will exercise every day. But in order to do this they will need a plan. However, it is important to remember that where one plan may good for one person it is not good for another (we are all different). Therefore when designing and fitness program for yourself you should remember the following points.

a. What are your goals? Do you want to use your fitness program to lose weight or do you have some other reason for starting one. Say for example you are taking part in a 5km race. By setting yourself clear goals you will be able to chart your progress more easily.
b. Consider what exercises you like or dislike. Choose those activities which you will enjoy because if you have fun doing the exercises then you are more likely to keep doing them.
c. Plan your progression logically. When first starting to exercise then begin cautiously and progress slowly. Also should you suffer from any injury or medical condition consult your doctor first. The reason for this is that they may be able to design a fitness program that will gradually improve not only your range of motion, but your strength and endurance as well.

Hopefully some of the hints and tips provided above will help you to design a fitness program that will help you to achieve your goals in the future.

Besides being a naturopathic physican, Dr. Kang-pang Chan is a personal trainer certified by the International Sports Sciences Association (ISSA).

To learn more about Exercise And Fitness Program, please visit:

http://www.2knowabout.com/health_and_fitness/fitness_training.php

How to Squeeze Fitness Into Your Busy Life

Many adults find it to be extremely difficult to maintain a toned body and a healthy lifestyle while running their own hectic lives. Whether you're the mom with three children trying to keep a house in order, or the marketing executive who has four projects due at the end of the week, time management is always an issue.

There's also the issue of trying to find the right activity or regiment that will actually end up helping in the long run with the little chunk of time that you dug out of your schedule. It's also a hassle to keep up with good nutrition that will keep all of the hard work from being lost. Here are some suggestions on how you can integrate good health and well-being into your life.

1. Sneak in sleep! For the average person, sometimes four to six hours of sleep is all you can afford. My suggestion is this: When you wake up first thing in the morning, don't roll over and go back for a few extra minutes of sleep. Your body knows that this is the best time for it to wake up and a few extra minutes might end up making you cranky.

2. Move! Try to take advantage of this block of time to get some aerobic exercises in to get the blood pumping to wake up more refreshed and alert. Unless time really is crunched badly for you, take the stairs to and from your floor at work, and take the kids out for a walk to the park with you. Break up and space out the little bits of time that you have when grouping it all together is impossible. It will help carry you through the day better than nothing at all.

3. Do what's fun. A proper regiment is one that should best suit the needs of the individual involved. If you're looking for weight training, contact a fitness trainer at the gym who would know what tools and reps you will need to achieve your goals. Looking for flexibility and aerobics? Try basketball. It's a sport that promotes a good cardiovascular workout while helping to stretch and stimulate muscles into better coordination. It also promotes stress relief as you develop new friends to vent to while playing.

4. Eat well. Eating right plays a big part in maintaining your health, as some foods actually block weight loss or gaining better musculature, despite being wholesome. Talk to your doctor about what foods are best for your fitness goals before altering your current diet. Packing your own lunch for work is a good option, because it keeps temptation away from vendor snacks and ordering take-out while being more cost efficient.

Despite the current myth that whey or soy protein shakes(without creatine) make you bulk up, they actually supply you with almost all of the amino acids that your body will need to build up healthier muscle. It helps quite a bit when you can't always get the vegetables and proper protein needed for better body development.

There will always be an opportunity, even a small one, to find better health in your day to day life. Even when your responsibilities seem to get in the way, make them work so that you are improving your health while accomplishing tasks. Find a group of like-minded individuals to play a few hoops to lighten your day. Always plan your meals in advance and bring along a backup in case of schedule failure or hunger issues. Hopefully these suggestions will benefit you and make your life a bit more wholesome.

An excellent resource to find out best hoop. The website also provides great info related to goal and where to get the best basketball products from.