Change Your Life Hacks » exercise

What Are The Side Effects Of Weight Loss Pills ?

admin — Mon, 05 Jul 2010 10:33:04 +0000

If you have a look at the many different women’s glossy magazines, you will that they tend to be filled with articles about how to lose weight. Often they are telling you to lose weight in order to look great on the beach. However there are way more reasons that looking good in swimwear. Women also want to be healthy and enjoy life to the full. So if you’re thinking about taking a weight loss pill, you’re really going to want to know what the side-effects could be. So let’s have a look at some of the popular pills on the market:-

Alli - The side-effects of Alli weight loss pills are pretty well-known as they have caused many of their users great embarrassment. Alli causes you to have lots of flatulence, greasy farts and you will often suddenly have the uncontrollable urge to go to the toilet. It is said that these side-effect can be overcome simply by eating less fat.

Fruta Planta – A number of people taking Fruta Planta have noticed that they ended up having problems sleeping at night, so it’s best to take it in the morning rather than before going to bed. Also, you’ll have to drink plenty of water to avoid developing a dry mouth.

Slim Bomb – Users who have taken Slim Bomb have complained about nausea, increased heart rate, headaches and sleeplessness. These side-effect may well have been brought on by the caffeine. As we all know, taking too much caffeine make us jittery because it’s a stimulant which is why it’s generally not recommended for weight loss.

Proactol - Rather than having negative side-effects, Proactol actually has positive side-effects in the form of lowered cholesterol and blood pressure. However if you are on medication for either of these conditions you need to consult your doctor because taking your mediation along with Proactol might be too much.

All in all, you need to be very careful about what diet pills you decide to buy. They are not a quick-fix and should always be combined with a good diet and exercise. However they can help speed up you weight loss efforts and generally make things easier for you.

Burn Body Fat To Lose Weight

admin — Sun, 06 Jun 2010 03:44:04 +0000

There is a battle that has yet to be won by many people all over the world and that is the battle with excess fat. Let’s face it, we live in an incredibly fast paced society and at times we often forget to take care of ourselves. But this shouldn’t be the case, remember, in order to reach our full potential, we would have to be healthy individuals. So where do we begin? We get rid of the excess weight that’s dragging us down. To help you get started on the right foot, here are some of the best ways to burn body fat and get fit.

Exercise should be your utmost consideration. The right exercise would help you burn body fat and at the same time tone your muscles in order for you to develop the fittest body possible. However, not everyone has enough time in a day to go to the gym and workout. So what other options for exercise do we have? Well, you can always do a walking program. Every morning, for about 10 to 15 minutes a day, you can walk around your neighborhood. This should allow you to burn off excess body fat and help keep you fit.

But of course, exercise isn’t the only thing that you should do. You must also make changes to the way and kind of food that you eat. Needless to say, if you fail to eat properly and healthily, exercising would be quite ineffective. Eat fat burning foods that are low in calories and sugar but high in fiber. Not only would doing so help you burn body fat but it would also help in lowering the bad cholesterol levels in your body.

So there you have it, just some of the things that you ought to keep in mind if you wish to burn body fat. Always keep in mind that everything done in moderation would always be the best and that keeping a well-balanced health and lifestyle would only benefit you when it comes to achieving all your goals.

Using a Pedometer to Get Fit

admin — Fri, 04 Jun 2010 12:44:35 +0000

Many of us don’t enjoy going to the gym but do wish we had an easy way to increase the amount of exercise we are taking. One way to stay fit and healthy is to walk more and you can help to achieve this by using a simple pedometer to count how many step you take each day. A pedometer will count the number of steps you take and the distance you have walked and, by setting yourself realistic goals, you can slowly increase how far you walk daily.

In the past pedometers were not especially accurate but today’s models are much better and give a very accurate measure of your daily step rate. Some pedometers can even be dropped into a purse or pocket and still accurately count your steps!

Will a pedometer really be a help in increasing the amount of walking you do every day?

In many trials reported by the Journal of American Medicine this was indeed the case. In twenty six different trials physical activity of the participants using a pedometer increased, on average, by 25%. This level of increase is significant and would really have a beneficial effect on the health and fitness of those who achieved it.

One important thing to do is to set a realistic goal for the number of steps you want to achieve each day. It is recommended that you aim for 2000 steps daily but it may take you a few weeks to reach this goal. Monitor your usual amount of activity for a few days using your pedometer than set a goal 10% higher each day until you achieve this level.

There are some simple means you can take to increase your step rate. Walk to the local shops rather than drive or if this is not realistic at least park further away! Take time to walk around the park each day. Not only will you walk more but you’ll enjoy the stress free time out of a busy day. use the stairs at work or at the mall instead of the elevator. I’m sure you can think of lots more ways to walk more each day!

As noted earlier, many models today do not have to be clipped to a belt but can be carried around with you in a purse or in a pocket and are still accurate. For example the Omron HJ-720ITC Pocket Pedometer allows you to do this and has many other features which make it worth paying a little more for. It keeps a 42 day history in the unit which can be uploaded to your PC with free software available from Omron’s site. The data is displayed in charts which really helps you to keep motivated. Read more about this pedometer at Omron HJ-720ITC Pocket Pedometer Review

In conclusion we would really encourage anyone who wants to keep fit and healthy to walk more and using a pedometer is an easy way to keep track and encourage you to achieve a higher level of fitness.

Beginning Runners FAQ

admin — Sat, 29 May 2010 18:17:04 +0000

Here are five questions frequently asked by beginning runners:

How fast should I run?

The short answer is: pretty slow! As a beginner, you will gain the most benefit from easy running, This is also called “conversational pace” because it means going at a speed that you can carry on a conversation while you run.

Don’t go too fast, because you are just getting started. You are still building your base endurance and strength. You will need a good base to be able to run injury-free for a long time. Later on you will be able to work on speed, if that is one of your goals.

How far should I run?

The question here is not how far to run, but for how long. As a beginner, you want to focus on running regularly for a certain period of time. It doesn’t matter at all how far you go.

This is why following a program can help to keep you on track. You start by alternating walking and running for about fifteen minutes, and gradually increase the amount of time each week. You can find a good starter program here at Running Tips 4 All.

Is it all right to stop and rest when I am running?

Absolutely! No one expects you to be able to run for fifteen minutes solid when you are first starting out. It’s just fine to switch from running to walking. Then you can go back to running when you feel like it. However you do want to keep moving – try not to sit down, and keep walking if you can.

Most programs for beginners are set up to alternate between walking and running. As you progress in the program, you will discover that you are able to run more and walk less. But always remember the first question, and keep it slow!

Do I need special shoes or clothes?

For right now, if you have some sneakers and socks, pants or shorts, and an old shirt, you are ready to hit the road! However, having good running shoes is very important to your safety and comfort. So your first running gear purchase should be the right type of shoes for your feet. When you are ready, you should visit a specialty running shoe store, where they can determine your foot type and fit you with the correct type of shoes.

Is there anything else I should know before I start?

Stop if you feel pain! Running should not be painful. If you have any concerns or questions about your ability to run, you should discuss them with your doctor, especially if you have health issues such as heart problems or overweight. Be safe, not sorry!

Otherwise just take it one step at a time. Go easy, have fun, find a running buddy, and you will find that your enthusiasm will grow with each passing week.

How to Build Muscle without Quitting First

admin — Wed, 05 May 2010 04:41:38 +0000

There are a lot of reasons for people to quit at anything they do in the world of fitness. They work out with bad form and get frustrated when results don’t come, or they read a good article on How to Build Muscle, follow it correctly but then quit when results don’t come quickly enough. Or they do it right but end up quitting and stop building muscle because they get bored or lazy.

These patterns are actually true for many endeavors, but they happen especially often in the realm of physical fitness. There are many reasons for this: Maintaining physical health takes constant effort and self-restraint; American culture doesn’t commercially support physical health, even if it socially supports it; and It takes less time to be unhealthy than it does to be healthy.

Think about how much easier it is to find convenient food if you don’t care about your health. Or how much easier it is to sit in front of a television for two hours each night than it is to train for and run a marathon. These are some of the choices you’re faced with as you embark on your journey to physical fitness and personal health.

When it comes to building muscle mass for a strongman competition, for modeling, or simply to look tough, it’s necessary to prepare yourself two main mental hurdles that you’ll have to jump. These hurdles will tempt you to quit several times before working out becomes a second nature for you, so if you want to make it you’ll have to steel your nerves against them.

These mental hurdles are: A) Frustration – quitting from a lack of results; and B) Getting overwhelmed with what to do and how to do it. Just knowing that these challenges will be in your way should help to prepare you, but a more specific piece of advice is to set yourself up for success with a clear plan before you jump in.

Write down where you’re at and where you’d like to be, and keep track of your progress to keep you motivated and avoid frustration. To avoid overwhelm, start simple with some good calisthenic exercises and go from there. There are many free guides available online with good body-weight exercises to get you started, so you have no excuse not to start right away. Now get to it and start building muscle!

Lose Weight With A Gym Sport

admin — Sun, 02 May 2010 17:40:51 +0000

With warmer weather coming, people think about going to the beach and the pool. It is also around this time that many will start to think about those winter pounds they have packed on. Instead of rushing to the treadmill or stair climber to shed some extra weight, add a gym sport to your routine.

Racquetball is one of the most popular gym sports and it is a great, fun workout. For those unfamiliar with racquetball, it is very much like tennis but enclosed in a rectangular room where the object of the game is to hit it off of the wall instead of to the other side of a net. The racquet is slightly smaller and squatter and the ball is smaller and faster. It is a fantastic aerobic exercise, as you are constantly moving around to chase after the ball. Your legs, arms and shoulders get an amazing workout while you are burning lots of calories.

If your gym has a pool, there are several different ways to burn calories. Water aerobic classes are a surprisingly effective way of working your body without putting excess pressure on your joints. You could also inquire if members of your gym play water polo or even water volleyball. Some gyms will set up small leagues or the members themselves will sometimes take it upon themselves.

Another gym sport to consider is the always popular basketball. Some gyms will have indoor courts that you can readily incorporate into your workout, but you may have to pursue outdoor courts, which is fine for this time of year. The important thing is to have fun while losing weight instead of tolling away for hours on an exercise bike or elliptical machine. Gym sports are great fat burners. For more information, check out The Gym Sports Site.

How to Find out Time to Workout

admin — Wed, 28 Apr 2010 11:36:56 +0000

Usual scene

Checking an average individual’s daily priority list would reveal the workout routines at the very base, which means, at the end of the day. And this is why there are more obese people around than not. Depleted energy levels being a major cause, it’s not only workouts but any activity entered into the same slot is bound being greeted with a hell lot of sluggishness and irregularity. This is what people mostly cover up with excuses (the most common one is – “it’s boring”); it makes them feel better against their incapability of not being able to stick to the routines.

The other part is choosing an inappropriate cardio exercise routine that fails to generate interest. And nobody can do something unless he or she looks forward to a particular thing. The result? The feeling of “couldn’t do it today also” in the subconscious often aggravates depression, which further takes its tolls on the other aspects of life. Workouts are not only exercises meant for the body; it is for the mind as well. Else, the word psychosomatic wouldn’t have had seen the daylights.

At the end, it’s the sheer lack of results that drives the last nail in.

Fun in exercises

There had been instances of the heart ruling out the brain, possibly, with every individual in this world. Avoiding workout routines is one fine example of such preset psychological patterns set through environmental conditioning. Monotony is what a normal human is averse to; this is why loners (unless by choice) often fail to maintain the regime. They are happy, those who could make it.

Straining each and every part of the body with a little extra emphasis towards the zones more prone to gather the bulk gives a sort of high to certain body compositions; these are them who take exercise as fun. It requires, though, changing the perspectives a bit; making exercises as enticing as comfortably sipping on a drink is all about aligning the mind with the body’s preferences.

So exercising secretly and then stunning all near and around with the newfound glory is advised against unless backed by a very strong willpower. It must be enough to overcome the “I don’t feel like it today” syndrome and turn things to a habit and then, a necessity.

A gym (if not, a professional instructor) is what most need. That’s an essential step towards finding the fun in exercising.

Setting the goal

Fat burning exercises are initially different from the usual weights and machines. To start with, it’s freehand where reps are a priority (it makes up partly for inadequate intensities) and this is what brings in boredom. Machines and weights are at least, visually stimulating.

So dividing the day into various parts is the first step towards a successful and effective workout schedule. Monday to Sunday, every activity recorded from going to work till return. This helps in making up for lost hours, setting tasks together and putting new ones in the free time. And one slot every day belongs to workouts.

Working out is not starting bending the body one fine day. It requires a brief physical and psychological preparation to bring in as well the seriousness. Till that, no workout regime is good enough to bring in the change.

The History of Nike

ChangeYourLife — Sun, 21 Mar 2010 15:53:47 +0000

Nike is generally regarded as “the” mens trainers company. However, many people are actually unaware of where the company got its start and the general misconception is that Michael Jordan made the company what it is today. While he obviously played a big part in their success, they were well on their way before he ever came into the picture.

Nike was actually started as another company in 1966, Blue Ribbon Sports. Initially, they were nothing more than a distributor, but that would change in just a few short years. They ended up separating from their original ties and decided to launch their own line of footwear. The infamous “Swoosh” made its first appearance in 1971 and was registered as their trademark in 1974.

The actual name was the first label that was used for their very first shoe, a soccer shoe. The “Nike” was released in 1971 and Blue Ribbon Sports officially changed their name over to their trademark in 1978. From that moment on, BRS would be known as Nike, Inc.

Nike quickly realized that the best way to get people to buy their mens nike trainers was to have athletes market them. Their first signing was Ilie Nastase and they never looked back. The company started to grow like wildfire and by 1980, they were enjoying an incredible 50% share of the market. By 1982, Nike seemed to be everywhere that you looked and the advertising campaign that was put together was sheer genius.

“Just Do It” made its first appearance in 1988 and has stuck with the company as their slogan ever since. Nike has absolutely owned the industry since that time and has expanded out into just about every sport imaginable. The marriage between Nike and Tiger Woods has now made them one of the premier manufacturers of not only golf wear and shoes, but also equipment. Rest assured that every list or conversation that involves sportswear will involve the Nike name.

Home Workouts

admin — Sat, 20 Mar 2010 23:41:43 +0000

I used to belong to a gym. I really liked having access to a pool, a sauna, hot tub, steam room… okay so it sounds more like a spa than a gym but swimming is one of the best workouts you can do. It is a full body workout and uses every muscle in the body more fully than any number of machines combined.

Unfortunately there are a bunch of downsides, especially for someone with a busy daily schedule who is trying to fit their workout in as best they can. For one thing, you don’t just have to change into and out of workout clothes, and shower afterward, you also have to deal with drying off and carrying a wet swim suit home. There is also the matter of limited swim lanes. Any gym is inevitably going to have more elliptical machines than they do lanes in their pool. Get there at the wrong time and you may have to wait. Basically, swimming takes more time before and after than other exercises do.

So I moved to the elliptical. It gives both an upper and lower body workout, low impact on the knees and is the best machine substitute for swimming. Still, occasionally you get there at a busy time and are left waiting. My gym had televisions at each machine, which was great but I like to watch certain shows and not others. I can’t just watch *anything*, there is a ton of garbage on television. This of course meant that if I got a late start then I might miss the show I wanted to watch, or it would end before my workout ended and I’d be bored for the remainder of the time.

There was another thing bothering me to: going to the gym. This was probably the closest thing to a gym being “on my way” to work or home, but it still wasn’t really. It was a few minutes out of the way. Then I needed to park, go in, it’s a whole process. I also must admit I don’t like dealing with other people. I’d rather use my own shower at home. I don’t like the crowd, the blasting music over the PA.

So I got my own elliptical for my home. I also have a television with a DVR so I can start my shows exactly when I start my workout, any time, any day. I still might get some liposuction on the stomach down the line when I’m ready to pay stomach liposuction prices. As far as working out is concerned, I’m not dedicated enough to do more than 30 minutes a day, 5 days a week, but I’m happy and I think it’s a pretty good idea for anyone to try. My elliptical cost me less than a year’s gym membership, and I use it twice as much because I don’t have to go out of my way and I’ve made the experience exactly what I always wanted it to be.

6 Non-traditional exercises for flat abs

admin — Fri, 12 Mar 2010 16:36:00 +0000

If you want flat abs, you shouldn’t only do abs specific exercise you should look at non traditional exercises that will also help you to get flat abs. Abs specific exercises only work if you combine them with fat burning, non-traditional exercises like the following:

Pilates

Did you ever notice that people who do Pilates has a toned tummy and an upright, tucked in look about their middles This is because Pilates strengthens and tones the core (the muscles of your lower back, abs and hip flexors) – resulting in a flat tummy.

Kick box aerobics / taebo

Kick-box aerobics is a high intensity exercise that makes you burn a ton of calories and fat and the best part of it is, all the kicking and the punching originates from your core – giving you a toned and tight tummy.

Hula hooping

A hula hoop is a fun and effective way of toning your tummy. Every movement uses your abs muscles and will give you a flat tummy in no time.

Any sport

Any sport that makes you run a bit are excellent cardio that will help you lose a few pounds and brig your abs out of hiding and as every movement from sports also originates from your core, will it also ensure that you get a flat tummy.

Yoga

Doing some destressing yoga classes will help you to combat the fattening effect of stress (stress causes your body to store excess fat on your tummy) and will make it easier for you to get a flat tummy.

Weight training

Weight training is the best exercise for burning fat and calories – just what you need to get rid of stomach fat. Get an effective weight training plan like the one in the the truth about abs and workout for 3 times a week.

If you implement these exercises together with a healthy eating plan and dedication, you will be on your way to getting flat abs. If you want to build a six pack, have a look at the truth about six pack abs program – it contains everything you need to build a six pack.

Hacks to Exercise Routines for Women

admin — Wed, 10 Mar 2010 05:06:26 +0000

According to the NSCA exercise routines for women do not need to vary in their intensity or mode of execution from men’s. The bottom line is the relative strength and endurance of a woman is equivalent to or greater than a man’s as it relates to composition of body mass.

With this in mind, a woman can take advantage of any exercise routine available and receive benefits when the right principles are applied. As with any person starting out, women should have a physical before starting an exercise regimen.

F.I.T.T. stands for:

Frequency: How many times a week the routine is performed.
Intensity: The effort as defined by percentage of VO2 max for cardiovascular exercise, or percentage of 1 repetition maximum for strength exercises.
Time: The length of the exercise routine.
Type: The mode of exercise. For example, weight training, Zumba, running, etc.

To outline this principle in a routine, examine the following for a beginner in reasonable health, with no underlying medical issues:

Warm-up: Light jogging at conversational pace, indoors or out. 10 minutes.

Workout: Continue jogging at double the pace, (easily measured on a treadmill, timed with a watch outdoors.)

Dumbbell Clean and Jerk: Using two moderate weight dumbbells, squat down and clean them from the floor to shoulders, then press them out overhead as you stand up.

To take this light workout and apply the F.I.T.T. principle we can say the following:

Frequency: 3x/week.
Intensity: Jogging: Conversational pace for warm up, then 75% of VO2 max (a steady run.)
Time: Warm up 10 minutes; Run for 20; weights for 3-4 sets of 10-12.
Type: Aerobic and anaerobic (running and weights.)

This is a basic routine, which develops many large muscle groups and improves cardiovascular fitness. Apply the F.I.T.T. principle and adjust the parameters as your fitness increases.

Let us apply the F.I.T.T. principle to another routine, this one more advanced.

Warm-up:
Light jogging, 10 minutes.
Lightweight barbell circuit, performed at an easy pace.

6x each:
-Deadlift
-Bent-over row
-High pull from ground
-Back squat

Then, do 3 sets of 6x each of the same routine (deadlift, row, high pull, squat,) using 65% of 1 repetition maximum. Perform exercises back-to-back. Rest 2-3 minutes between each set.

Finish: Run 5K at fastest pace possible.

Cool down: 1-mile walk and stretching.

Using F.I.T.T.:

Frequency: 3x/week
Intensity: 65% of 1 RM; fastest pace possible or 90-95% VO2 maximum.
Time: 60-90 minutes.
Type: Cardiovascular/Interval strength training/ cardiovascular.

Listen to your body and slow down when you need to, this alone prevents most injuries.

Personal Training with the Air Climber

admin — Sat, 27 Feb 2010 03:34:45 +0000

Perhaps you are unable to sleep like I am and your awake at 4am when the air climber system informercial hits the screen. At first it may sound and look just like every other informercial but as you pay attention you realize that is its a revolutionary product. Most infomercial products are not useful, and so obscure its a wonder how someone could come up with it. With the air climber however, the idea has been there for years with the stair master, but Brenda Dygraf perfected the method and made it smaller than ever. With only two steps and a power knob to adjust resistance, its totally unlike the traditional stair steppers.

When you open the air climber exercise machine you are greeted with a dvd set, a nutritional guide, and the product itself. The dvd set is what truly sets this product apart from similar products on the market. With product developer and fitness trainer brenda dygraf on your television screen, you are given a set of workouts that are sure to keep you busy and entertained all at the same time. The nutritional plan is also helpful considering the fact that you cannot loose weight and get fit if you are not eating properly.

From a body standpoint the air climber is a solid product from the idea that it is much easier on the hips and knees than jogging is, and is much easier on the lower back than biking is. For that reason many people have found it easier and more enjoyable to workout with the air climber as opposed to traditional exercise devices. Other than that, it should be noted that the machine wont exercise itself. For users to see results they must adhere to the diet program as well as use the device several times per week for at least twenty minutes.

3 Great Tips for Burning Belly Fat

admin — Tue, 16 Feb 2010 04:48:04 +0000

No one wants to deal with unsightly belly fat. And sometimes it seems that no matter how hard you exercise you still can’t get rid of it. So just what is the best way to burn belly fat? Is it herbs or extreme dieting? You may be surprised at the answer. It is actually a combination of things. And all of them you can do and you will gain a slimmer looking you. Banishing the extra tummy rolls takes quite a bit of effort, but with some hard work you can do it. Here are three top tips for sculpting a great abdomen.

You Must Eat Right

You have got to eat right. Nutrition is a critical aspect of fighting a fat belly. You must cut back on calories, eat wholesome food and avoid junk food. You can exercise all you want, but if you don’t eat right it won’t do any good. There are also supplements that will help your metabolism burn fat more efficiently you can take along with the right diet.

You Must Exercise Right

You need to exercise. It will help melt the fat off your stomach, as well as the rest of your body. But you cannot just add cardio to your schedule. You have to add strength training and overall body training to your regimen. Doing endless crunches and sit-ups will not do it. You cannot just exercise any one part and have it work. You have to work everything together.

Combine Your Efforts

The ideal way to burn that tummy fat is to eat the right combination of foods which includes a high protein diet to support muscle. Then you have to combine the exercises mentioned above and you have to be committed to doing it all and doing it well. Commitment is going to be the real key to getting rid of unsightly belly fat. You can take all the herbs and supplements you want, but without commitment none of it will work.

Bodybuilding at 50 – How to Get Started

admin — Tue, 02 Feb 2010 13:32:29 +0000

Are you thinking about taking up bodybuilding? Bodybuilding at 50 has become very popular and it seems that it’s a craze that isn’t going to settle down anytime soon. If you are over 50 then you will be well aware of the importance of your health and also the feeling of accomplishment when you tackle a challenge head on. Bodybuilding is a great hobby that will not only get your heart racing but will also improve your self esteem as you see those muscles grow before your eyes! So how do you get started with this pursuit? Read on to find out more.

The concept of bodybuilding can be quite daunting when you aren’t that into fitness. You can begin slowly and work your way up to the harder stuff but the first thing that you will need to buy are some weights. They can be smaller ones, larger ones or a whole set depending on your level of strength and fitness. Once you begin to work your muscles out, you can work up the weights and use heavier ones when you feel ready. Bodybuilding over 40 also benefits from some cardio workout. This will eliminate any excess fat you have so that your muscle building will be more concentrated on your muscles than your fat.

This is just the beginning. You can go as far as you like with bodybuilding or simply enjoy it at home. You can join a gym and meet like minded people there or you could take a look online to see if there are any groups in your local area. The satisfaction of a great body is made so much better when you can share it with other people so why not get looking today? You could soon be a toned, lean hunk of muscle!

Finding Great Deals on Home Gym Equipment

admin — Fri, 29 Jan 2010 18:13:25 +0000

Having moved into your new home, you are going to be looking into building a home gym. When you are actually looking for fitness equipment, you will find out how expensive it is. As you are going to be spending a lot of money, you want to be sure that everything you buy is of high quality. Should you choose the cheaper ranges, they could work out fairly well for you. Before shopping, you need to determine, “What home gym equipment do I need?“ This will help you to narrow down exactly what you need, so you don’t buy extra stuff that you can’t afford and that won’t fit, and also won’t be used. By this time you will probably think again and decide to stick with the gym pass, as everything will seem too expensive. But be determined, as you can find out some excellent bargains on new and used gym equipment.

I can tell you of many places that can sell affordable gym equipment, that you can buy. The first place to investigate are garage sales. Generally, equipment owners will be ready for a quick sale because they are no longer using the workout machines. Or they may have bought a new piece of equipment and they need to dispose of the old one, as there is not enough room. Most people want to dispose of bulky equipment rapidly, so they make accept far less then what they bought it for. So bring down the price by haggling, and remove it the same day.

Craigslist is another reliable source of buying cheap used equipment. You can check it out yourself in the fitness section and could get some really good bargains. Instead of running around from garage sale to garage sale, let your fingers do the walking and take the hassle out of shopping for your gym workout system. Craigslist usually has pictures of the best home gym equipment. Once again you can bring down the price for a quick sale. It always helps if you have transportation ready to take the item home. If you are not fully prepared then someone might step in and buy it before you do anything. The other reason that you should go through Craigslist is that you can see the workout equipment before and test it to make sure it’s working properly. This way you will cut out any errors and be happy with whatever your purchased.

Buring Calories On The Elliptical Trainer

admin — Thu, 28 Jan 2010 02:15:30 +0000

Before you buy an elliptical trainer for your home fitness needs a common question is how many calories can I burn on an elliptical trainer. This is a legitimate question and well deserved. A key thing to know is many factors contribute to how many calories you burn, including your weight. Someone that weighs more will burn more calories for the same period of time.

Based on a 30 minute workout a 150 pound woman will burn 400 calories, a 180 pound man will burn roughly 550 calories.

What Factors Determine How Many Calories I Can Burn?

- Workout Duration

- Elliptical resistance settings

- Body Composition (Muscle to Fat Ratio)

- Weight

- Sex

Here is some tips to make the most of your workout sessions on your elliptical trainer to burn the most calories. Workout in intervals, do not do the same workout every day, your body can build up a tolerance to your workouts. By varying this it ensures this does not happen.

Make sure you use your whole body, this includes your upper body. This will help burn the most amount of calories with your elliptical trainer. By using your arms and legs this makes the elliptical trainer the ultimate total body workout.

Make sure you read reviews, by reading an elliptical trainer review you can ensure you are buying one with multiple resistance levels. Most elliptical trainers use magnetic discs to adjust the resistance which is control by the LCD screen and input from the user.

One of the most highly recommended elliptical trainers that provide all of the above features is the Octane Elliptial Trainer, you can read more about compact elliptical machines and other trainers to decide which is the best for you taking into account your room size, financial status and other personal items.

Ultimately all fitness equipment burns calories and only you can decide which is best for you. If you get a piece of fitness equipment that does not burn as many calories simply extend your workouts to meet your calorie needs.

Fitness Yoga for Better Health

admin — Thu, 21 Jan 2010 22:25:46 +0000

Fitness yoga is an essential part of a total health regimen and program. It’s ideal for those not only seeking to control weight and also increased flexibility, strength, and enhanced endurance. Yoga geared specifically to improving fitness also enhances a person’s ability to relax in a world filled with various sources of emotional stress. Yoga isn’t just about stretching – it also builds muscle and improving your ability to control your breathing. It creates the total fitness experience.

As you practice yoga consistently you’ll find yourself more limber than ever before, although it make take a few months for you to really feel the benefits. Another huge yoga benefit is the way it will improve the restfulness of your sleep. Many people get a poor night’s rest due to not being able to let go of the day’s problems. Yoga clears the mind and prepares your body to sleep deeply. And that’s just the mental benefit of doing yoga before sleeping. If you’re a person that suffers with back pain yoga will let you rest better than you have in years as it significantly decreases muscular tension and spinal compression in the back. Better sleep will benefit every other aspect of your life.

There are many resources about fitness yoga on the internet, but a yoga beginner would be wise to attend local classes in order to get some hands on attention from experienced instructors. Once you’re used to the moves and routines you’ll be more prepared to do your own research and work through your yoga at home. Speak to the instructors about your needs and physical limitations. That will result in a more specific program for you.

Be sure you have loose fitness clothing and a proper yoga mat, as well. Be willing to try all the positions, although not all of them are suited for everyone. Diet is also important. You cannot have that large burger combo, with a shake, then attempt yoga. Eat a light meal, preferably with a hot tea, at least one hour or more before doing yoga. Yoga is always best coupled with a better diet. and it’s one of the best ways to lose weight fast you’ll ever find.

Smooth Treadmill – A Higher Way

admin — Wed, 20 Jan 2010 15:40:18 +0000

Smooth treadmills are the best buy treadmills, according to the opinion of many fitness equipment users. They pack heaps of features into a durable, quality treadmill machine that is priced just right. Anyone who is looking for a treadmill for their home gym or office should seriously consider one of the Smooth treadmills.

These treadmills are manufactured by Smooth Fitness who have been on the market for over 20 years. If you have heard of them it’s because they are predominantly an online only retailer. They come highly recommended by Runner’s World, Prevention Magazine and Treadmill Doctor to name a few.

Because they are an online business they don’t have the same overheads that a normal bricks and mortar business would have. As a result they are able to pass on these savings directly to you the customer. What does all this mean, you probably think in yourself. And the answer is: Factory direct prices. There is no middle-man so you save 40% – 45% off the normal retail price.

You could quite easily pay $3000 to $5000 for Smooth treadmills but they are very well priced at between $999 and $2999. There is a treadmill for every budget.

In the low-priced end of the range the Smooth 5.15 treadmill is excellent value for money. This includes a 10 year motor warranty. If you can’t afford this treadmill I highly recommend saving a bit more until you can. As I’ve said in other articles just you can’t expect to pay $500 for a treadmill and get a high quality, durable machine!

The Smooth 7.1 treadmill and Smooth 9.15 treadmill are both fantastic treadmills in their own right. With Treadmill Doctor rating the 7.1 as the “best buy” in the $1000 – $1500 price range and the 9.15 as “one of the best values in the Smooth lineup”

Advantages

Too many to mention here. Including 10 year motor warranty to save you costly repairs, stacks of benefit laden, inbuilt control features, amazing price for people with either cheap or expensive budgets.

Disadvantages

Very few, actually. They do charge extra for inside delivery and setup but at least they offer this service unlike some other companies.

Recommendation

In overall, I highly recommend Smooth treadmills for serious users. Apart from the extra cost for indoor delivery and set up, Smooth treadmills could probably be one of the “best buy” treadmills on the internet. Something you simply have to try.

10 Ways to get in shape the fun way

admin — Tue, 19 Jan 2010 07:46:15 +0000

Getting in shape doesn’t have to be confined to the gym only. There are plenty of other more fun ways that you can get in shape. Some of these ways you wouldn’t even consider as exercise, but as they do get you fit, it makes it worthwhile to look into it. Getting in shape can be lots of fun – I’ll show you 10 ways here!

1. Zumba dancing

Zumba dancing is a Latin inspired aerobics dance class. It is done to the rhythm of upbeat music. You can burn lots of calories while having so much fun.

2. Tap dancing

Tap dancing is a high cardio dance as all the movement is made with the tapping of the feet. It can burn a lot of calories while also learning a new rhythmic skill.

3. Jazz dancing

If you are creative, jazz dancing may be the right exercise and hobby for you. It showcases a dancer’s individual style and it is energetic and fun – great for burning calories.

4. Ballroom dancing

With or without a partner, ballroom dancing can be a fun hobby and also a great way to get and stay into shape. Popular ballroom forms include: waltz, salsa, tango, two step and cha-cha.

5. Belly dancing

Play with your sensual side and try a belly dancing class. It is a great exercise type to get a tight and toned mid section.

6. Tennis/squash tournaments

Tennis and squash is also a great sport where get a great and fun cardio workout in.

7. Cricket/ Football/ Basketball club membership

Being a member of a sports club can be great for your social life and for your shape.

8. Kick box Aerobics

Kick box aerobics is a great stress reliever while being an excellent high intensity exercise.

9. Walk your dog

Even walking your dog will contribute to you being in shape.

10. Take up Pilates

Pilates is also a fun and excellent way of getting into shape. Using the supreme pilates machine is one of the best ways to start doing Pilates. If tou want to do Pilates on a mat pilates bands will be perfect for you.

As you can see, you don’t need a gym membership to get in shape. All you have to do is choose one (or more) of the many fun ways to get in shape and have a ball while you are shaping up. It’s as easy as that. Just remember to do it regularly.

Weight Lifting Exercises for Strength and Weight Loss

admin — Mon, 18 Jan 2010 17:59:48 +0000

when it comes to weight loss, most people think if they just run long enough on the treadmill that they’ll start losing weight. Initially, they’ll lose weight, but then their body quickly adapts to running and because much more efficient at it, so it burns way less calories for the amount of time spend running, then it did even a few days back. Because of this, any solid weight loss program implements weight lifting exercises as part of the regimen because it is known in the fitness community that building muscle helps to burn fat. In fact, it not only helps you burn fat when working out, but also throughout the day.

You’ll want to vary the areas that you work out on, partly to allow your muscle to heal (and grow) as well as to keep your body looking proportional. The areas you will want to target that normally aren’t are the back, the chest and the shoulders.

A good back weights exercise is dead lifting. To do this exercise, you’ll grab the weight that is on the ground, and you’ll want to slowly stand up while not bending your back. This will help you strengthen your back muscles. I would recommend using a back brace while doing this exercise.

A good exercise for weight lifting to work on your chest is the good old fashioned bench press. When lifting weights on a bench press, especially if you’re pushing a weight limit you haven’t tried before, then make sure you work out with a partner who can spot you. The key for bench press is controlled up and down motions, keeping your arms steady. This will give you the maximum benefits. There’s no need to show off while working out, because you’ll be able to show off your body later if you do the exercises properly.

Good luck on your weight lifting, and remember that building muscle burns fat!

5 Dieting Tricks For Rapid Weight Loss that can change your life

admin — Thu, 24 Sep 2009 14:53:15 +0000

If you want to succeed and lose weight you have to pay extra attention the details. You can spend all the money you want on expensive fitness machines and weight loss treatments if you breakdown each 3 days and binge like mad. If you want to lose weight you have to be constant. Here are 5 easy and rapid weight loss tricks that will help you lose all your excess weight:

1)Drink lots of water or other beverages with zero calories: before eating anything drink a big glass of water. It is very common for the human body to mix up the thirst and hunger signals. The truth is that more often than not you are in fact thirsty and not hungry. So instead of eating food that your body doesn’t actually desire drink a glass of water.

If you don’t like drinking plain water you can drink sparkling water or teas. Green tea for example is a fabulous weight healthy beverage that also helps you burn fat. And whatever you do don’t drink any soft drinks, even the no calories ones, because they are super unhealthy and fattening.

2)Eat your favorite foods: with moderation. You don’t have to stop eating your favorite foods just because you are on a diet. In fact if you don’t eat them and you constantly think about them you will eventually breakdown and binge. The best thing you can do is prevent your breakdown by eating small quantities of the foods that you crave. You don’t have to eat a whole chocolate box, you can eat just one piece of chocolate to satisfy your cravings.

3)Eat many frequent small meals daily: if you want to lose weight you have to eat less calories than you burn daily. To achieve this and avoid feeling hungry all the time you have to eat many small meals during the day. You should create a meal schedule for yourself and respect it. At each meal you should eat enough food to last you until your next meal.

Also you should eat the foods that contain a lot of calories in the first part of the day. That way your body will have all the time it requires to burn all the excess calories, helping you lose weight.

4)Eat proteins at each and every meal: proteins really fill you up and keep hunger away. Proteins do a much better job than carbohydrates or fats when it comes to giving you energy for longer periods of time without requiring constant snacking. Besides giving you lots of energy a protein rich diet will also help you increase your muscle mass. Muscles burn more calories than fat does. The bigger your muscle mass is the more calories you will burn daily.
Just some foods that are rich in proteins are: yogurt, lean meat, cheese, nuts and beans.

5)Spice up your food: by adding the right spices to your dishes you can turn even the most unsavory meal into a banquet of tastes and flavors. Dieting doesn’t mean you have to stop enjoying the food you eat. On the contrary, it is all about enjoying healthy food more than junk food. To achieve this experiment with using different spices in your cooking and creating super tasty low caloric meals.

If you successfully follow the above quick weight loss tricks you will see results quickly and this will definetely change your life. Do not just look on what is the quickest way to lose weight, look about the healthiest way to lose weight and a way that will bring you long lasting results.

6 things that can change your life instantly

admin — Tue, 10 Feb 2009 15:01:34 +0000

To change your life you need to take action and improve certain aspects of it. Modern daily life has a lot of challenges and difficulties but there are simple things you can do to change your life instantly. These things vary from eliminating the stress in your life, appreciating the need for relaxation and physical exercise, changing your thoughts and being more careful and selective as to the food you eat and your diet in general. This article outlines 6 things you can do instantly and easily for changing your life.

1. Change your life by eliminating stress

A recent study from the International Study of Cancer (IARC) in Lyon showed that if people do not start taking responsibility for their health, by 2020 we would record an increase of 50% per year in cancer cases worldwide, or 15 million.

The study showed that two thirds of cancer incidents could be prevented and or treated with appropriate «changes in life and lifestyle». Other studies have shown that optimistic people live longer, happier and healthier, in part because optimism strengthens the immune system. Also there is another recent research that shows that this system can be actively enhanced if we practice consciously different mental imaging techniques and if we manage to control the stress in our lives.

In addition to this, the research also revealed that the greatest consequence of modern lifestyle is eliminating the body’s natural defenses because they’re continuously under test. How? To withstand stress we must learn how to handle it, and to that end, we must give ourselves the necessary time and opportunity for recovering sufficiently from it. When we cut the recovery time, due to the continuous challenges, we are in essence putting our health at risk.

If you are a smoker, you should try and quit smoking. The benefits to your health are enormous. You can start by using e cigarettes and then quitting permanently.

2. Learn how to relax

Studies have shown that our brain and body have their own ways of relaxation and alertness, with a cycle that takes place about every 90 minutes. Of these, 15 minutes are devoted to relaxation and replenishment of energy and during this duration we dream and feel calm.

Unfortunately, many people ignore this message and drink another cup of coffee or try even harder to concentrate, a practice that over time disrupts the relaxation cycle.

In future, and if you want to change your life, whenever you find that you are day dreaming and relaxing, stop what you are doing and stand for 10-15 minutes, taking deep breaths and feeling the relaxing rising from the feet to your head. This exercise will change your life because it will help you escape from the daily routine and will refresh both your mind and body.

3. Do not neglect physical exercise

The body does not distinguish the emotional from the physical threats. Whatever happens, it is prepared to defend either by running or fighting to survive, but often there is no one to fight and nowhere to run in order to discharge tension. In such cases, a little exercise (e.g. a short walk) can help.

The goal is to use the extra intensity and energy to activate the natural reflex of rest, relaxation and recovery. This reaction of the body is the sweet, soft feeling of tired muscles when one finishes a heavy manual work or a laborious activity, accompanied by a feeling of well being because of the release of endorphins, the natural hormones of well being.

Numerous studies have shown that physical activity is very important to eliminate stress. Swimming, jogging and every activity that oxygenizes the body, makes it easier to fight stress. 10 to 15 minutes moderate physical activity a day is enough.

4. Smile and Change your life

Studies have shown that healthy people are usually happy people who laugh a lot and as a result the brain produces large quantities of wellbeing hormones. Smile to your life and it will smile back. Try to smile and to express gratitude for everything in your daily routine. Start smiling today and change your life.

5. Keep your immune system strong

A particularly interesting experiment conducted by Professor Karen Olnes at Children’s Hospital of Cleveland in Ohio showed the benefits of a strong immune system for your health. In particular during the experiment the scientists showed to a group of children a video with puppets. In the video some puppets were dressed as police officers, representing the immune system, while others represented a virus. The video was a simplistic representation of the interior of the body, so that children could understand. When the video ended, the scientists asked the children to imagine many police officers running in their bodies. Immediately after that, they conducted saliva tests that showed that their immune system acted like it was fighting a true infection.

With a similar technique you can stimulate your immune system. But, this technique does not replace any medical treatment but can only be used in conjunction with it. Try to change your thoughts and imagine that “the police officers” are running in your body and are fighting the virus, diseases and stress. Use your imagination and thoughts to make that positive change in your life.

6. Change your food, diet and metabolism and change your life

Eat healthy

In an experiment conducted in the 30’s, the scientists gave a group of toddlers to eat for 1 month what they wanted in whatever quantities they wanted. Although the toddlers choose different foods every time, at the end of the experiment they all ate healthy.

Similarly, the reason why pregnant women have the desire to eat several foods is because their body tells them what they need to eat in order for the baby to develop properly and healthy.

Diet

When you are on a diet, this means that you are trying to convince yourself not to eat this or that food. As a result this disturbs the natural balance of the relationship with these foods and instead of wanting them less, you have more desire for them.

Is preferable to start listening to your body and follow your instinct about what to eat and when, and you will see that your tastes can even change. Studies have shown that when you eat what you want, whenever you want, you will eventually adopt a healthy diet. A healthy diet can play a very important step in the whole process of changing your life. You can also use weight loss pills but you should do that after the advice of your doctor.

Metabolism

Say yes to a short walk. One of the biggest myths in weight loss is that some people cannot lose weight quickly because they have a slow metabolism.

Studies have shown that our metabolism is not constant, but changes during our lives according to what we eat and how we use the energy of our body. Contrary to what many believe, the metabolism cannot be changed by some magic diet.

The only way to increase the basic metabolic rate is by exercising, (exercises to lose weight ) where breathing becomes faster and the heartbeat is accelerated.

Therefore, be sure to walk at least 15 minutes per day (corresponding to 1,500-2,000 steps). The more you walk the more calories you burn and the more rapid will be your metabolism.

Eat slowly and when you are hungry

Try to chew slowly and enjoy you food. The overweight people usually eat faster, thus not giving enough time to their brain to understand the message from their stomach that they are no longer hungry. The most important think to do therefore is to let down the knife and fork and chew your food, focus your attention on the taste and chew each mouthful at least 20 times.

Eat when you feel hungry. Most overweight people eat whenever they want, whatever they want. This is not because they feel hungry but because they are used to.

Listen to your body

Many of us forget that we need to be sensitive and interpret the messages sent by our body. A very important step if you want to change your life is to start listening to your body and respond to its messages. Moreover, when someone starts a diet, this leads to eating more than usual, because this is the way for the body to regain the lost balance. And the worst is that when you starve in order to loose weight faster, the body activates the survival mechanisms, and this slows down the metabolism and also stores more fat.

The key is therefore to eat when you are hungry, so that your body can understand that when there is a real need there is enough food and this will accelerate the metabolism. When should I eat? When you feel hungry, not when you are on the verge of faint from hunger, because in that case would have enabled the survival mechanisms. And when to stop eating? When you fill that you are no longer hungry and not when you are full up with food.

The above methods and techniques are things you can follow instantly to change your life for the better. These are simple things that do not need a lot of effort or thought to achieve. If you have a will to make a change in your life, a very good starting point is to follow the life hacks described in this article.

image source: ericmcgregor

How to hack the stress in your life

admin — Wed, 28 Jan 2009 18:21:31 +0000

Who is your worst enemy? Perhaps the psychological and mental stress – that probably inadvertently-create to your self? Stress is a normal reaction of ourselves in difficult or irregular situations where we feel that our capabilities are not sufficient to deal with an obstacle or an encountered difficulty.

However, how you react to stress may be either normal, so the effects of stress are minimum, or very intense, leading to various psychological and mental problems.

Everyone has the experience to have lost patience with someone else, be annoyed because of traffic, yelling to someone who was not to blame or give rise to misunderstandings, irritation and mental stress because the pressure he/she feels affects the judgment.

Some people create such situations occasionally in their life, while others make this self-sabotage a lifestyle, constantly creating psychological and mental stress, without realizing that they are the major cause of stress in their life and not the facts or other people.

There are many ways to cause stress to your self without understanding it. The most important are:

It is a matter of personality

People with personality type «A» are having a particular pattern of behaviour: they are always in a hurry, they are constantly «moving»-literally and figuratively – they are aggressive, nervous and always tensed. These characteristics of type «A» cause severe emotional stress in their relationships because of their aggressive attitude. These persons are not only unhappy in their relationships, but they also often fail to see the obvious solutions to various problems because they are always in a hurry and they do not give attention to details. The result is that they create even greater problems. People with this personality usually encounter continuous health problems, especially cardiovascular and stress for them is one of the major causes of heart disease.

Negative Thinking

Another way in which people often create stress to themselves is through negative thinking. The way we talk to ourselves, which usually develops in childhood, can follow us throughout our life and colour our experiences, either as a sunbeam or a black cloud that surrounds us and prevent our vision. People with negative thinking usually see problems around them, they believe that others have always negative incentives and intentions, they interpret positive events as negative, they find only problems and lose the important benefits and positive things in life, and this is only due to their constant persistence in negative thinking. People who are thinking negative believe that they do not have the abilities to meet the various difficult situations and to deal with stress, thus creating even more unresolved stress in their lives.

Aggressiveness

Are you sometimes aggressive towards others when you could handle the same situation in a positive way? Do you always start a conversation by saying «why you did not…” rather than asking directly, i.e. without the negative «not», «did you…”. Or maybe you have a passive attitude and you let others take advantage of you because you do not know how to say no and set your limits? Confrontation and disagreements with others are a part of life, as well as the issues to be resolved. The way in which you deal with the various conflicts can strengthen or weaken your relationships creating excess psychological and mental stress for all concerned, ultimately creating even greater conflicts and problems.

Many people who are aggressive and not handling the various conflicts in a positive way, they do not realize their aggressive behavior and do not realize that they sabotage not only themselves but also their relations. Usually these people do not know other ways to handle situations.

Pessimism

If you are a pessimistic person, you tend to see things worse than they are, and you cannot see the opportunities presented, you believe that everything will have a negative outcome, you see only the problems and disadvantages, and not the opportunities and advantages, so the lack of self confidence and self esteem creates mental and emotional stress. The pessimism is more than to see the glass as half-empty: it is how you vision the world and life, it is the undermining of self-confidence, which makes you unable to believe in your capabilities, which creates doubts and creates additional health problems.

Too many responsibilities

Do you have a very heavy schedule, many responsibilities and tasks with intense stress? Many people create intense stress in their lives because they do not handle their time and obligations with priority for themselves. This is because either they are personality type «A» or because they do not know how to say no. All these create them chronic stress and the main reason is because they are undertaking more tasks than they can handle.

Inability to change your life

To change one of these negative habits, you must first identify and realize how you sabotage your self. You need to have the courage and strength to identify why you are causing stress to your life and find those ways to get rid of it. This will require you to take the big step and change your life. You need to be ready both physiologically and mentally. Ways to prepare your life for a change are relaxation, positive thinking, optimistic attitude to life and proper organization and planning.

Simple Hacks to on how to get rid of stress quickly

Healthy Diet

Eating healthy is one of the best methods to set a foundation for a de stress and better life.

Limit the maximum amount of caffeine to five cups a day (also tea, chocolate and cola drinks, because they also contain caffeine).
Eating regular meals.
Minimize the use of salt (especially for people with hypertension or family history of hypertension).
Avoid the over consumption of alcohol. It is scientifically proven that consuming large quantities of alcohol will increase stress and cause sleep disorders.
Stop smoking. Many people have the misconception that smoking contributes to relaxation. In reality smoking actually increases stress levels.
Eat foods rich in protein (fish, eggs, poultry). The proteins are broken into amino acid during the process of digestion. A particular amino acid, the tyrosine, contributes to the increase of chemicals dopamine and epinephrine, which have the ability to give the body more energy.
Eat foods rich in carbohydrates (cereal, pasta, fruits and vegetables). Carbohydrates, during the digestion process create serotonin, a substance that causes a sense of relaxation and makes you calm.

Physical Exercise

The reaction to stress is a way that nature prepares the body for action. However, the normal physical reaction is often not useful to address the stress of modern life. Including regular exercise in your daily program will help you release the tension and will also satisfy the needs of your body for activity. Any physical activity is beneficial, such as:

Walking
Swimming
Running
Team sports
Gardening

How does the exercise can helps you get rid of stress in your life?

Exercise can help you feel good, it makes you relaxed, and enables creativity. Raises the basic level of physical health and helps you handle the daily requirements and crisis. However, before you start exercising, you need first to consult with your doctor in case you have health problems, or you are overweight or if you are concerned about pain in the joints (back, knees, hips).

Relaxation

Relaxation is a way to create a relaxed body and a calm spirit. This physical and mental defuse is called relaxation and is contrary to the stress reaction. People who live in high intensity are more likely to experience problems when their stress levels increases. These people can lower the general level of stress with regular relaxing exercises and thus protect their body and mind from excessive stress. In doing so, they can tolerate more worries without creating more stress problems. Relaxation is a useful tool, whether used alone or together with other strategies to get rid of stress.
The only things you need to relax are:

An environment free from noises and interruptions
Free time
A body position that can help you get rid of the muscle tension
A good night sleep. To have a good night sleep you need to select the proper pillow. Pillow health is very important if you want to have a relaxing sleep.

Relaxation can also mean:

Massage
Light exercise – some types of light exercise or loose rhythmic motion can play a role for enhancing relaxation with the release of physical tension.
Listening to music
Walking your pet.
Taking a nap
Reading a good book.

Some other quick and easy ways to get rid of stress are:

To use a quiet and pleasant sound alarm to a wake you up
Having a good breakfast
Every time you watch the clock, take a deep inhalation
Reducing the speed with which you eat, talk, or move
Do not arrange to do many things one immediately after the other or at the same time.
Take a break from work, to walk, relax or enjoy the moment.
Give yourself time to do things that give you pleasure.
Learn to say NO, but certainly not in all cases. People who can say NO often say YES and feel happy about it.
Control and lower your anger against others – tolerance and acceptance are good to your health.

image source:chitrasudar

10 healthy habits that can change your life

admin — Fri, 23 Jan 2009 19:08:18 +0000

Do you want to change your life but making great promises and setting goals is not actually “your type” and you forget them easily? Start with small daily habits that can really make a difference. Follow the 10 healthy habits below and very soon you will notice a change in your life.

1. Make sure that you exercise

Physical exercise combined with proper nutrition is the main key to longevity. It is also known that physical exercise slows the aging of tissues. However, physical exercise can also ensure better quality of life.

The gym, and anaerobic exercises are for those who want to build muscles. Instead, the mild exercises such as walking or jogging (and in general aerobic exercises), are ideal to keep you in shape and lay the foundations for a better and long life.

Yoga is also another discipline that has something for everyone. You can learn more about the far reaching and diverse benefits of yoga.

2. Follow a balanced diet and keep your body weight low

There is the perception that the lower the weight and the less you eat, the more you will live. In reality this perception is truth .A balanced daily diet with fruits, vegetables, wine and at least twice a week fish, and in combination with other factors can ensure longevity. You can also try low carb meals. Also, established research showed that consumption of fish four times a week for people who experienced a cardiac event, can significantly reduce the risk of a second one. Note: for building muscle there is a special diet you can follow. Have a look at diet for building muscle

3. Drink more wine

The habit of many people to accompany their meal with a glass of red wine, according to scientists, is beneficial because the substance resveratroli located in wine seems to have «miracle» properties.

Research conducted several years ago by Harvard University, in collaboration with the Massachusetts Institute of Technology, showed that this substance activates anti-aging and rejuvenates the cells.

American researchers also found that the resveratroli significantly increases the lifespan of yeast and given that yeast and humans share some common genes, scientists believe they may extend human life as well. Thus, a glass of wine a day for women and up to two glasses for men seems to keep the doctor away. You learn about wine here. You can also learn about making wine at home.

4. Stop smoking

Smoking is an addiction, it is my addiction, your addiction, smokers are addicts.
It is believed that those who stop smoking gain 10 more years of life. The most essential thing is that former smokers gain in quality of life, as chronic bronchitis, one of the biggest problems caused by smoking is eliminated. Also an immediate improvement from non-smoking is better breath.

5. Keep educating your self

A university degree, except that can open doors in the labor market is also a factor, according to scientific research, that helps longevity. As revealed from a Harvard University study, women with higher education can live up to five years more than those who completed only compulsory education. The reason? Adopting healthier habits, better information and monitoring of medical developments.

6. Keep an active sex life

Sex «gives» years. Several neurologist-psychiatrists believe that sexual life should not stop after the age of 60. Studies show that people over 65 years who have sex twice a week, have a better health because during the sexual act brain releases hormones that protect the biological axis.

Having an active sex life may be the solution to cancer (this is not yet confirmed), but for sure it can help hypertension and headache relief. The endorphins hormones released during sexual act, act as painkillers for migraines for those who have sex 3 times a week.

7. Get married!

Although many men are slow in climbing the steps of the church, surveys show that marriage does not harm but help to extend the life expectancy. A study carried out by researchers at the University of Chicago shows that married men are more likely to live many more years, because within marriage they adopt healthy habits. In contrast, married women are not so favored because in the marriage context they exhibit more stress and anxiety.

8. Do not eat red meat

People living in the Mediterranean region have an advantage in terms of longevity compared to other people thanks to the famous Mediterranean diet. Recent research carried out by Harvard University proved that the daily consumption of olive oil, fruits and vegetables could protect against cancer. People who follow such a diet have 12% less chances getting the disease. In addition, the more often you consume legumes, instead of red meat, the more likely is to enjoy a more quality and longer life. The consumption of red meat should be limited to once a week.

9. Eat more black chocolate

The beneficial properties of black chocolate are known for almost 2,000 years. Recent surveys reinforce old perceptions that the balanced consumption of black chocolate is good for the human body. As shown by research of the past two years, black chocolate is a «drug» for the pressure and «shield» for the heart.

Previous research by the John Chopkins Medical School had shown that consumption of small quantities of black chocolate a day protects as equally effective as aspirin the obstruction of the arteries. Another study based on a graduate of Harvard University showed that those who consumed up to three plates of black chocolate a month had 36% less chances of premature death.

10. Think positive

The optimism and love for life are the common characteristics of people around the world who live a lot of years. A recent survey revealed that optimists live longer and have up to 55% lower risk of dying prematurely. The explanation given was that the pessimists are prone to develop bad habits, which can cause premature death. Alcohol (alcohol detox information), smoking and obesity are the first in the list of bad habits. Those who want to live more years should adopt an optimistic way of life and avoid the unhealthy traps.

image source: women4hope

16 simple hacks to help you change your life by improving your memory

admin — Wed, 21 Jan 2009 14:17:28 +0000

Improving your memory can change your life. Do you remember when was the last time you forgot a birthday – and made someone upset? Have you missed an important business appointment simply because you forgot about it – and this had a negative impact on your career? Or are you the type of person who constantly forgets things and has the ability to memorize complex chemical formulas? Memory is important for our daily activities, our past and present, our career and our relationships. If you want to change your life you have to improve your memory. The good news is that there are easy to follow daily hacks that can help you improve your memory performance.

Scientists warn that our mind and memory needs training on a daily basis. The mind and memory works like muscles and needs continued challenges to strengthen and develop. When a mind operation becomes routine it does no exercise and has nothing to offer to our mind. All investigations to date have been converging in that repeating work and daily habits (routine) significantly affect the operations of our mind and have adverse effects on our memory.

Techniques to use to improve memory

The things we have to remember are a lot and all this information must fit in our minds. For you in order not to be betrayed by your memory you can apply different techniques on how to save the information and be able to retrieve it easily when you need it. You can improve your memory in the following areas:

1. Improve your memory with games and exercises

Do not miss an opportunity, either by yourself or with friends, to engage in exercises and games that require memory, observation and knowledge. Solving crosswords, for example, improve the memory. According to surveys, the proper handling of the language from an early age helps the proper functioning of the brain, exercises with words help for the upsurge of memory.

2. Give attention to details

We cannot remember information unless we give it attention, we need to focus our attention on something that we hear, read or see. If during the time we get new information we devote a few seconds to process, analyze or to comment, it is certain that we will be able to recall that information without difficulty.

3. Activate all senses

Depending on what you want to retain, enable more of your senses (vision, hearing, smell, etc.). It will retain the memory more easily and you will be able to remember the information quicker.

Be selective on what you want to remember. Select what you want to remember, why and for how long.

4. Organization – grouping

Disorder is the worst enemy of memory. We can remember better information when they are associated with another information that already exists in our memory. To understand this better try the following test:

Read the following ten numbers: 1914678007. Then cover it with your hand and try to remember. Most people will not succeed. Usually people can hold up to 7 numbers. It is no coincidence that most phone numbers consist of 7 digits. If, however you group numbers and associate them with an event, then perhaps you remember them more easily. If for example, you group the numbers as follows:

1914 (the year that started the First World War)
678 (three consecutive numbers)
007 (James Bond).

So, you have only three things to remember instead of ten.

5. Reading daily newspapers and magazines

Choose an article and pay particular attention to the content. The next day try to remember as many details as possible and talk to someone about it.

At the time you read the newspaper try to locate quickly the idea and just focus on it. Practicing on a daily basis this strategy, you will soon see that your mind focuses better on new information.

Read an excerpt from a literary book and try to imagine the details described in the story. In this way you can improve your visual memory.

6. Repetition

Repetition helps your memory. It makes something you want to remember to be “saved” in your memory. When you meet someone for the first time, try to repeat his/her name several times, or when you are given a new telephone number, write it down and repeat it aloud. If you need to always remember something, write it a few times on a piece of paper and make sure that your are focus when you do that.

7. Manage your stress

Pressure is good for some people, but most people operate better when they are relaxed and de-stressed. When we are stressed, we cannot remember something easily. Remember a situation where you were asked for the name of a basketball player you know and at that moment you could not remember it and then suddenly his name came to your head. Take a deep breath. Do not get stressed if you cannot remember something, its no big deal. The relaxation will enhance the thinking and your memory.

8. Check the levels of iron in your blood

Iron helps the proper functioning of neurotransmitters, which in turn are responsible for the proper functioning of our “memory system”. When iron levels are low, the brain “malfunctions”.

According to a latest scientific research, a four-month treatment with iron supplements brings the iron levels to normal, and memory «returns» to a normal state.

9. Avoid multitasking

An important aspect for your survival in the digital age is the ability to handle multiple simultaneous tasks. This situation can affect your ability to recall information, for example, try to answer messages in your e-mail while watching / listening to the news while reading messages on your mobile phone?

Normally, when you receive new information, the brain processes the information through a particular part of it, the brain peel. But according to Professor of Psychology at UCLA, Dr. Russell Poldrack, «the simultaneous execution of multiple tasks dramatically reduces the learning ability of a person, because people are unable to absorb the entire volume of information».

This happens because the brain is forced to postpone the «process of the information» in another region, known as «annulus», where the stored information contains much less important details.

Fortunately, this type of memory problem has an easy solution. In simple words, be sure to focus and give your full attention to any issue that you really want to remember in the future.

In cases that have to manage many things together, put your priorities and focus in as many little things at a time as possible.

10. Relax your mind

It is known that the relaxation and concentration exercises reduce anxiety and stress, which in the years are responsible for the destruction of brain cells and the inability to restraint information. Relaxation exercises besides helping you relax and calm can also improve your memory.

According to a recent survey conducted at the University of Kentucky, people who took part in an afternoon memory test immediately after 40 minutes of relaxation, showed much better performance than those who took part in the test immediately after a 40-minute nap.

Even more impressive was the fact that after a night of sleep deprivation, the same people repeated the memory test. In this case, people who have done the relaxation exercises the first time, went much better than those who had simply sleep.

This is because the deep relaxation and meditation functions similar to sleep. They reduce the entry of stimuli from the centers of consciousness. This phase / state of being calm and quiet, offers neurons the appropriate time digest new information and recover recent memories.

11. Check your cholesterol levels

A healthy cholesterol level is essential for the smooth and efficient operation, both of our cardiovascular system, and for our memory. When the concentration of «bad» LDL cholesterol increases, then the risk of depriving the brain with nutrients, as well as the failure of the circulatory system, is growing.

One possible consequence of this situation is problems with the memory. According to neurophysiologists, even low amounts of LDL are enough to prevent the operation of microscopic blood vessels in the brain.

In addition, various surveys have shown that high cholesterol levels are a factor contributing to the symptoms of the Alzheimer disease.

12. Double check drug and medicine use

One side effect that the excessive use of medicines (especially those who are without prescription) can create, are memory disorders.

Drugs such as antidepressants, anxiolytics, sedatives and painkillers, chemotherapy treatments against ulcers, convulsions and the Parkinson’s disease may affect the mechanism of memory. As people grow up and get older, the medicines are likely to remain in the body for longer, with the dramatic increase in negative interactions with the functions of memory.

Fortunately, early discontinuation of medication leads directly to the reduction of the symptoms of memory disorder. It is very important, therefore, to talk with your doctor to adjust the dosage of medicines to follow or even to stop.

13. Eat more apples!

It is generally known that «An apple a day makes the doctor away». Apples have just the right dose of antioxidant substances, which increase the levels of acetylcholine (a necessary nutrient for the proper performance of memory-neurotransmitters), which decrease with time. Additionally, the antioxidant ingredients found in apples, helps maintain the integrity of memory, protecting brain cells from damage. In particular, protects from damage caused by free radicals, as derived from the daily metabolic process (e.g., glucose metabolism).

An interesting experiment, applied in mice showed that those of them suffering from Alzheimer’s had a significant improvement in memory, especially after the daily consumption of apple juice.

Indeed, after nearly a month, it was observed that the mice that drank the apple juice had better results in the maze test (one way to control short-term memory) than the other mice in the experiment. By extension, the experts wonder whether the same method can be applied and lead to beneficial effects in humans.

To strengthen, therefore, your memory, it is recommended the frequent drinking of apple juice and eating 1-2 daily apples.

14. Get “memory fit” with Aerobic exercises

Traditional cardiovascular exercises can also keep your memory at optimal levels, improving several aspects of brain processes.

In a study at the University of Illinois, showed that people who regularly do aerobic exercises can improve the functions of the brain associated with the operation of attention and memory. It should be noted that people who participated in the aerobics group were aged between 60 and 70 years. Nevertheless, the results of the study determined that «the brain tumours» was almost identical to younger people as well.

Remember, therefore, that walking is good! One hour fast walking, 3 times a week has the potential to dramatically positive results in the revitalization of your memory.

15. Trust your mind

Do not worry if you have a tendency to forget? Abandon this idea immediately! The anxiety you feel every time your memory deceives you can be the reason for any future generated problems associated with memory.

According to an article in the journal of «Psychology & 3rd Age», a sample of healthy, senior people took part in related memory tests. Before the start of the test, the first group learned that aging causes memory disorders, and then they did some tests and received a relatively low score. In contrast, another group that took part in similar tests was informed that with the passage of time there is no special drop in the operating mechanisms of memory. This group not only had better scores than the previous one, but it also scored 15% higher than a third group (the control group), which have not been told anything on the relationship of memory and age.

16. Drink more wine

A glass of wine actually helps in maintaining good memory. One component of wine (the resveratroli) helps to prevent occurrence of Alzheimer disease symptoms. After a series of laboratory experiments, researchers of the University of New York discovered that resveratroli suspended the production of beta-amyloeidous protein that causes Alzheimer’s.

Wine is also good for the heart so adopt the habit of drinking a glass of red wine daily to stimulate your memory and to negate the chances and phenomena of amnesia.

image source: career