Losing weight for good is a big topic. There will also not be much said about some fairly obvious health issues. If you smoke or have a problem with alcohol or drugs, you probably realize that this isn’t good for you. The same with overeating. Some of the methods here can help you with these issues, but I am not going to go into any detail about subjects that are so extensively covered all over the mainstream media and internet. The same with the advice to exercise. I do refer to exercise in the breathing chapter, but I don’t spell out “get x number of hours of exercise per week.” Exercise is important, but it should be tailored to you as an individual. I don’t want to imply that what I haven’t written about in detail is not important. It just isn’t the focus of this report.

What I am doing here is presenting a solid foundation upon which you can build. If you do have specific health challenges, need to lose a lot of weight, get into better shape, everything here will definitely be a good base upon which to add anything else you may need.

One final note about the focus of this report. I try, as much as possible, to give positive rather than negative advice. What I mean by that is, except where it is absolutely necessary (as with the chapter on junk foods!), I try to keep the focus on the positive –what is good for you rather than on what to avoid. Read the rest of this entry »

Looking to make a change and lose some weight? I have reviewed the top diet on the internet and you can go and read over 200 comments people have made about why this diet has worked well for them, as well as some of the problems.

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When it comes to home based exercise equipments, there is simply no dearth of options. You have got treadmills, elliptical trainers, and a lot more to choose from. But guess which equipment is currently riding high on market popularity? It is the elliptical trainer. A recent study revealed that as many as six million people have now made the elliptical trainer their primary exercise machine. So what is the reason behind the growing popularity of elliptical trainers?

A great virtue of elliptical trainers is that unlike other workout machines, they can be used by anyone and everyone. Whether you are injured, pregnant, beginner, seasoned athlete or a bodybuilder, elliptical trainers are suitable for you. Those who are either recovering from injury or are just starting out simply love the elliptical trainer, for it puts very little strain on their bodies. This is the same treason why ellipticals are also used by pregnant women to stay fit and healthy.

On the other hand, they can also be used for doing challenging workouts; this is the reason why it is a hit among athletes and bodybuilders alike. Fitness freaks love the fact that an elliptical trainer not only needs less concentration on their part but also helps them workout on the whole body rather than a specific part.

Elliptical trainer is probably one of the most versatile and flexible machine in the group of home-based fitness equipments. No wonder it has fans from all walks of life.

Elliptical trainers offer something for everyone. Do you want to lose weight without spending a lot of time on workouts? Do you wish to burn fat while watching your favorite television soap? Do you want to do light, low impact exercises that help you burn fat and gain muscle without putting a lot of strain on your body? Are you a professional athlete and want to do some challenging and intense workouts? Elliptical trainer is the right machine for you no matter what your goal is.

Elliptical trainers are available under many different brands and price tags. You can get an elliptical for anywhere between a few hundred bucks to a few thousand, depending on your needs and requirements such as the bells and whistles you want, the durability and warranty of the equipment, etc.
If you are new to elliptical trainers, here is one word of advice: make sure that the equipment you are buying has all the following features:

a) Easily adjustable incline, speed and directions.

b) Handle bars to support the upper part of your body.

c) Decent-sized foot platforms.

d) A strong and well-built frame.

A decent treadmill can help you do any type of workout, be it cardios, interval training, weight training, etc. Just remember that while you don’t necessarily need to buy the most expensive model available out there, you shouldn’t be a cheapo and buy an inferior model that would be hardly of any use to you.

Tags: athlete, Fitness Equipment, professional athlete

I really don’t understand why so many people think dumbells are dumb. Most probably it has something to do with its name? But I tell you, if you prefer to workout at your own convenience and hate hitting the gym at a fixed hour everyday, there is no better substitute to dumbells. Dumbells can help you no matter whether your end goal is fat loss or muscle building. In this article I will tell you how dumbells can help you achieve a flatter and stronger body in no time.

Now, as a matter of fact, there is a wrong and right way to use dumbells. The method of the using light dumbells and focusing on small muscle groups instead of the larger ones that is suggested online is the wrong approach. The reason why some people are not able to take full advantage of dumbells is that even though they want to have an athlete’s body, they use the dumbells to workout like a bodybuilder, that is, use small weights and target small muscle groups.

1. Using Dumbells for Quick Wright Loss: So you have gained a lot of extra flab and wish to shed them as quickly as possible? That is possible to do with dumbells. However, in order to get the maximum advantage from your dumbell workout, you must ensure that:

a) You are using heavy weights

b) You are doing workouts that are not only the most challenging but are also of the highest intensity.

c) You are doing a variety of workouts instead of focusing on just one or two

d) In addition to alternating between different types of workouts, you are also varying the repetitions, rest periods and the weights. Let me give you an example. Let’s say that you are using three types of weights: 1, 2 and 3. On the first week, you could alternate between these three weights and keep the resting periods between workouts at a very low level.

Then on the second week, you could increase the rest periods. On the third week, you can go back to doing what you did on the first week. Such a variety in your workout regimen would ensure that you lose your extra pounds quickly and easily.

e) You are targeting the entire body (or more specifically, your big muscles such as chest, back, etc.)

2. Using Dumbells for Muscle Building and Fitness: Using dumbells for fitness is no different than using them for the purpose of weight loss. No matter what your end goal is, you must always ensure that you are using the heaviest of weights, doing the most intense workouts, and focusing on full body workouts (instead of just one or two muscles).

While there is no one workout that suits everybody, this workout strategy has worked for many people and I am sure it would work for you too.

Tags: athlete, Fitness Equipment, muscle building

If you thought that the only function an exercise serves is that of helping you lose weight, you are terribly wrong. Everyone should do exercises, whether they are overweight, underweight or of normal weight. Your body weight has something to do with the speed and type of your exercises, but you should be working out nonetheless.

You see, besides helping you maintain a slim and sexy body, workouts come with several other bigger benefits. Studies have pointed out time and again that people who workout regularly are less likely to suffer from heart-related diseases or die a premature death than those who don’t; the same researchers say that women who workout regularly are less likely to suffer from osteoporosis and other body-weakening diseases than others.

Now the million dollar question is: if exercises are so important then why do people shy away from it? There are many reasons behind the ‘unpopularity’ of exercises. Read the rest of this entry »

Tags: athlete, Lethargy, nutritionist, obesity, osteoporosis, USD

Hamstring exercise is important for the development of the calves and also, of course, to avoid the well known injury known as becoming hamstrung. This is a strained or pulled hamstring, a painful injury which can put you out of action as an athlete or halt your workout problem at any moment if you allow the hamstrings to become weak.

The hamstring is a tendon running down the back of the thigh from the buttock to the knee. Injuries to the hamstring usually result from overdeveloping the quad muscles, which can then pull a weak hamstring out of line. You will not normally injure the hamstring by working the hamstring itself, although in extreme cases it might be possible to over stretch a weak hamstring. All athletes must be sure to strengthen the hamstrings to avoid injury.

Stretching the hamstrings can also be important in preventing or reducing lower back pain. This may not sound logical but it happens because tight hamstrings will pull the back of the pelvis down, which in turn pulls the spine out of its normal curved alignment. This is more likely to apply to people who sit a lot than to people who are active, but if you have a job where you sit down most of the day then it is especially important to include hamstring stretches in your workout to avoid back problems. Consult with a doctor before starting any exercise program.

The best time to do hamstring exercises and stretches is after the body is warmed up, when there is plenty of blood coursing through the muscles.

Hamstring Stretch

Lie on your back and raise one leg in the air with the thigh at right angles to the floor, knee bent. The other leg is bent with the foot flat on the floor. Straighten the raised leg as much as you can.

In a flexible person with a fully stretched hamstring the leg will be straight and the foot at right angles to it, sole of the foot facing the ceiling. But depending on your muscularity this may never be possible, and it is usually easier for women than for men. Don’t worry if it is not possible for you, just go to where you feel a good stretch in the hamstring. You can support the thigh with hands or a towel.

Stretch slowly with full awareness on the hamstring, and hold each stretch for 10-20 seconds. 5 reps each side is enough.

Hamstring Strengthening

The exercise most commonly used for strengthening the hamstring in isolation is the leg curl. The first two types of leg curl require a machine. Most gyms will have one machine or the other.

1. Standing Leg Curl

Face the machine with the padded roller behind you to one side. Curl the leg up backwards, lifting the padded roller with your heel. Repeat, then switch to the other side.

2. Lying Leg Curl

Lying on your stomach on the bench, you curl both legs up backwards, lifting the padded roller with your heels.

3. Standing Free Leg Curl

This exercise is suitable for people who are out of condition, seniors etc with weak musculature but there is no resistance so it will not strengthen the hamstrings enough for an athlete.

Stand with your hands supported on a tall straight backed chair or high counter. The back must not be bent. Keeping the knees in line, raise one foot off the floor, bringing the foot up and back toward the thigh. Hold for a count of 5. Repeat 5 times then change legs.

4. Deadlift

Lift barbell from the floor to thigh height (arms extended down). Start with bent knees and keep a neutral spine. Lower it back down slowly, again bending the knees. Done this way, most of the lifting is felt in the legs, giving hamstring exercise and strengthening at the same time as developing the quad muscles.

Tags: athlete, back pain, tall straight backed chair

High blood pressure, alias hypertension, is a leading killer. It has no respect for sex, occupation, social status or religion. Cardiovascular diseases account for approximately 50 percent of deaths in this country. Not only is hypertension one of the leading cardiovascular illnesses, but it is an ancillary hazard of many other illnesses.

People suffering from obesity, heart disease, kidney disease, diabetes, and a long list of other illnesses are susceptible to high blood pressure—and to its complications.

High blood pressure can be helped by fitness

Although no precise blood pressure reading demarcates normal from high, North American adults at rest may be in for trouble if their blood pressure is consistently higher than 140/90. Not so with “low blood pressure.” In fact, statistically speaking, persons with “low blood pressure” have a greater life expectancy. Read the rest of this entry »

Tags: arteries, arteriosclerosis, athlete, blood pressure readings, cardiovascular diseases, diabetes, heart disease, high blood pressure, hypertension, kidney disease, low blood pressure, obesity, physician, terminal disease

So many things in life are over-complicated. Why make losing weight one of them? It can be easier than you think. Most of the time you just have to watch what you let into your body and how you use your body. And it helps a lot to think about it in an unusual way.

What you put into your body: You don’t have to do heavy exercise, starve yourself, count calories or take dangerous pills. What your body really needs are the kinds and amounts of foods it was made to eat. You’ll be pretty safe if you avoid processed, high sugar, high fat foods and cut down on your portion sizes. You don’t have to make a science out of it. Think moderation – too much dieting doesn’t work any better than too many calories. Play it safe and avoid extremes.

How you use your body: Moderation is just as important for exercise as it is for food. If you feel a calling to be an athlete, then by all means go for it. Physical skills are fun to use, rewarding in their own right. But if you’re trying to burn off calories, remember that it takes a lot longer to burn calories off through exercise than it does to consume them in the first place. Read the rest of this entry »

Tags: athlete, exercise, food, Mediterranean, moderate activity, portion sizes

Well after all of the dragged out hype the Wii Fit has finally been released, it came out yesterday. I have not made it to a store to get it or even see the box but of all place Business Week has a review of Wii Fit. I like one of the quotes from the article:

Wii Fit’s major downside is its lack of tact. The company decided, in the name of being useful, not to pull any punches. If you’re overweight or obese, Wii Fit will tell you so. (Gamers 330 lb. and heavier need not apply, as that’s the game’s official weight limit.) But some of the game’s messaging seems overly harsh. I, for one, wasn’t too pleased when the Wii Fit told me my balance was “weak” and that in some poses it considers me a yoga “novice.” And, forums have been abuzz in recent weeks with parents concerned the game could damage their children’s self-esteem.

What is wrong with this? The self esteem of a child should not be based on weak balance or even weight issues. We see this a lot in society and it is not at all fair, the last thing I would want to see is a diet for an 8 year old kid….geez let them eat good food instead. Read the rest of this entry »

Tags: athlete, Canada, food, United States, USD

For forty-eight hours prior to competition the athlete’s workouts must be canceled or markedly curtailed. This allows his muscles a couple of days to recover from the persistent training he has been doing. It allows that little extra bit of spring and kick to creep into the muscles, ready to burst forth at the moment of challenge.

Carbs and Glycogen in pre competition meals

Another reason for tapering off the training program during this period is that of allowing the liver specifically and the body generally to replete their glycogen (synonymous with carbohydrate and starch) reserves. An adequate supply of available carbohydrate is invaluable in endurance events, first to provide ready calories for work consumption and second to protect against low blood sugar, which in turn may be associated with feelings of marked fatigue.

The diet is not otherwise altered until the pre-event meal which is consumed three hours before competition. This period of time allows for absorption and digestion but does not extend long enough to allow hunger or starvation to ensue. Read the rest of this entry »

Tags: acidosis, athlete, athletics, Boulder Dam, carbohydrate, final breakdown products, food passes, glycogen, starvation

Carbohydrate loading is a method that has been used for at least 20 years now by marathon runners and other endurance athletes. The idea behind carb loading is that you would eat a huge amount of carbohydrates, usually complex carbohydrates in the 12-18 hours before competition. The Mayo Clinic came up with this great primer on the how, what and why of Carb loading.

Carbohydrate loading can improve your performance during high-intensity endurance exercise. Use this strategy to prepare for a marathon, triathlon or another endurance event.

Perhaps you’re training for a marathon or triathlon. Or maybe you’re a long-distance swimmer or cyclist. Whatever your sport, if you plan to complete 90 minutes or more of high-intensity exercise, carbo-loading (carbohydrate loading) may improve your performance.

Carbohydrates: The body’s fuel

The food you eat contains carbohydrates, protein and fat. These nutrients supply the calories your body uses for energy. Although your body needs all three nutrients, carbohydrates are your body’s primary source of energy.
Read the rest of this entry »

Tags: athlete, average athlete, bloating, carbohydrate-containing sports, cramps, cyclist, dairy products, diabetes, energy, food, Loading Carbohydrate, long-distance swimmer, Mayo Clinic, registered dietitian, soccer, Sports Medicine, Swimming, triathlon, weightlifting