Montel Williams is a pretty popular talk show host with a rabid following, and given his journey with his own personal health, it is not surprising to see a book from him. This was actually a fascinating read that will provoke a lot of thought and we were not prepared to like it as much as we did. While the suggestions in this book are not for everyone, they do offer an alternative to getting healthy and losing weight.

The main premise of this diet plan is that you have three weeks to rethink your food choices and how much exercise you get. Montel provides food and exercise diaries that are designed to guide you and help you track your progress over these three weeks. Diet diaries are already known to be very effective when it comes to losing weight, so this is solid advice that anyone can benefit from.

He lost us a bit when it came to the “green drink,” which is a bit nasty in our opinion. Basically, it contains a bunch of what Montel calls “superfoods” that are designed to help you get your health on track. The ingredients are always changing so you run a low risk of getting bored, but we just couldn’t get past the whole yuck factor with this drink. That said, even if you aren’t brave enough to try the drink, the advice in this book is pretty sound and should be beneficial to most readers.

The main problem facing Montel is that he is not a diet expert or guru, but then again, that hasn’t stopped thousands of authors from hitting the best seller lists. While he may not have a lot of training, the book comes off more as a personal journey, with tips that worked for him. Considering that he does have Multiple Sclerosis and has managed to stay pretty healthy despite that, it does seem as though his personal diet and fitness plan is working for him.

This is one of the few diet books on the market that is really geared towards men, although women can still get a lot out of it. The recipes and food suggestions are perfect for guys that are used to filling meals and eating a lot. The recipes should help men stay full and still get the benefits of eating healthy. There are a few issues with his recommendations, and many of the foods are not perfect, but when looking at the big picture here, it is clear that this is a diet plan that may actually work for most people.

We really didn’t think that we would like this book, but it managed to avoid the pitfalls that so many celebrity diet books have. There are a few problem areas, but overall we found the diet advice sound, the fitness principles largely accurate and the recipes delicious. If you are stuck with diets that are not working for you, this may be the answer to your problems.

Originally posted 2008-11-21 05:42:26. Republished by Blog Post Promoter

• Review of Are You Ready? Many of you that watch The Biggest Loser are already familiar with the author of this book, Bob Harper. He's one of the trainers on the show and has already provided millions of dieters with inspiration and advice on getting fit and losing weight. Let's see how well his book......
• Books: Get Your Motivation Back! With January over, many people will be either be well on the way to making their new years resolutions or have already ditched them. If you're part of the first group, good for you! You deserve many kudos for sticking with your diet and exercise plan. If you're in the......
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I may have accidentally stumbled onto the perfect sugar substitute: Agave Nectar.

Agave Nectar (or Agave Syrup) is made from the heart of several agave species... It is made from the same starting point as tequila, the heart of the plant known as the piña. It is 3 times sweeter than sugar, but what really makes this a special food is the fact that it has a glycemic index of 32 (very low) and does not affect blood sugar levels.

The main carbohydrate is a complex carbohydrate called inulin or fructosan. It is this carbohydrate that gives both the intense sweetness and the very low glycemic index.

I personally experienced the sweetness and great taste of this product on vacation... The restaurant was offering a marg-o-jito... Mint and a lime muddled with one tablespoon of agave nectar (The recipe then called for mixing muddled mixture 2 to 1 fresh squeezed lime juice with blanco tequila.) I had them mix it 2 to 1 blanco tequila to fresh squeezed lime juice... The result was one of the best tasting tequila drinks I have ever had... But it was a little too sweet for me so I ended up mixing the second half of my drink with a glass of water. Perfection in a refreshing form... My recommendation for this drink...

Ingredients

• 1/4 lime
• 1 Mint leaf
• 1 Tablespoon raw agave nectar
• 2 oz premium blanco tequila
• 1 oz fresh squeezed lime juice (substitute Odwalla Summer Time Lime)
• 3oz filtered water
• ice

Recipe

1. Muddle 1/4 lime wedge, 1 mint leaf, 1 tablespoon raw agave nectar, with some ice. How to Muddle
2. Mix muddled mixture with tequila, lime juice, and water.
3. Pour over ice in a tall glass.

Originally posted 2008-11-19 09:16:15. Republished by Blog Post Promoter

• Review of the South Beach Diet Supercharged Out of all of the diets, by far the one that has received more than a fair share of adherents is the South Beach Diet. While there are plenty of those that may criticize this diet plan, for many others it does work and quite well. However, many feel that......
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While there are many schools of thought on the subject of what time during the day is optimum, it generally boils down to whether or not you are capable of fitting in a workout during that specific time. We’re all on pretty tight schedules these days and sometimes, it is just not possible to fit a workout in at a specific time. However, there may be a few reasons to consider when it comes to picking your best time for exercise, and this may have bearing on how quickly you lose weight.

The majority believe that early morning workouts are best, especially if you have not yet eaten. This means that your body is forced to dip into its reserves and burn more fat, simply because it has not gotten any new fuel yet for that day. This is especially true for high aerobic workouts that require a lot of activity and get your heart rate going.

By exercising that early, you are pretty much guaranteeing that you’ll be burning fat, but this method may not always be safe. For example, your blood sugar levels are going to be very low during this time period. If you go from sleeping to suddenly working out very strenuously, this is going to play havoc with your blood sugar. We definitely do not recommend early morning workouts to those with blood sugar issues or diabetes.

While you can check your blood sugar levels, there is no guaranteeing that they won’t plummet to a dangerous level while you are working out. This is also something that those new to exercising will need to consider. Your body already has an idea of what to expect from your morning routine. If you suddenly throw something new in there that messes up its daily plan for your blood sugar, you may experience some problems.

If you do decide to exercise in the morning before eating, work into it slowly so that your body can get used to it. Keep a snack handy that is full of simple carbohydrates in the event that you do have a blood sugar drop. While this method of exercising can be very effective, it is certainly not for everyone.

The bottom line is, the best time to exercise for you is going to depend on many different factors. Your schedule certainly has a lot to do with it, and you’ll be more apt to keep exercising if it is not inconvenient. You have to look at the big picture when figuring out the optimum time for your workouts and realize that although an early morning workout may work for others, it may not be the best solution for you.

If you are in good health however and have the time available to exercise first thing in the morning, these early morning workouts may be the key to helping you lose weight more effectively. Just remember to put your safety and health first and you should be just fine.

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Originally posted 2008-10-06 05:52:22. Republished by Blog Post Promoter

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It’s sad that it takes someone dying to make us truly appreciate life. I spent last weekend in California visiting my ailing grandma. She doesn’t have much time left and unless she makes it to Christmas, it was probably the last time I’ll get to spend with her. Spending time with a dying loved one really makes you think. Yeah, it makes you think about death, but mostly it made me think about life.

In a recent interview, Zola Budd said, “Running and other stuff passes away…The legacy you leave for your kids, that lasts.” I read that quote on the plane down to California and I can’t get it out of my head. My grandmother is leaving behind a great legacy for her kids, grandkids, and great grandkids.

The legacy my grandmother leaves is far reaching. She is an amazing woman, the matriarch of our family. Her roots extend from Southern California to Iowa to Ireland and beyond. Along each step of the way, she managed to touch the lives of every person she ever met.

My grandmother has always taken care of herself. She’s maintained a healthy weight, lived an active life, and eaten a nutritious diet rich in fruits and vegetables. She has truly lived her life according to the mantra, “All things in moderation.”

These days, I too try and live a life of moderation. And while I don’t think that my grandma is 100% behind that choice, I definitely believe that she has contributed to my decision. I want to be healthy, fit, and lively like her. I want to set a good example for my kids just as my grandma did for hers.

Today, I’m excited about the man I’ve changed into over these past few years. I’ve still got a long way to go before I reach my goal, but I’m getting there. One of the people that I have to thank for my success is my grandma.

3 day diets are one of the most popular crash diets still around today. A lot of people try this diet, and they do see results, but it is only a short term weight loss. Sadly the weight is gained back quite soon for many people.

The three day diet is pretty much just a really low calorie diet as you can see just by looking at the "meal plan". There is no magic, no mystical reactions or any such nonsense. All of the weight loss that occurs is from the sudden drop in calories only. Some of the weight lost might be from fat, but the majority of it is water.

First Day

During the first day, the recommended breakfast is black tea or coffee with a sugar substitute, water, half of a grapefruit or fruit juice and a slice of toast with a tablespoon of peanut butter. The recommended lunch is half of a cup of tuna with a slice of toast and black tea or coffee with a sugar substitute or water. The recommended dinner is 3 ounces of a lean meat, a cup each of carrots and green beans, a cup of vanilla flavored ice cream, a medium sized apple and black tea or coffee with a sugar substitute or water.

Second Day

During the second day, the recommended breakfast is black tea or coffee with a sugar substitute or water, a slice of toast and a banana. The recommended lunch is a cup of tuna or cottage cheese, 5 saltines, black tea or coffee with a sugar substitute or water. The recommended dinner is half a cup of carrots, two beef franks or chicken hot dogs, a banana, a cup of cabbage or broccoli, a half cup of vanilla ice cream and black tea or coffee with a sugar substitute or water.

Third Day

During the third day, the recommended breakfast is black tea or coffee with a sugar substitute or water, 5 saltine crackers, an apple and an ounce of cheddar cheese. The recommended lunch is a hard boiled egg and a slice of toast and black tea or coffee with a sugar substitute or water. The recommended dinner is a cup of tuna, a cup of cauliflower, a cup of carrots, a cup of melon, half a cup of vanilla ice cream and black tea or coffee with a sugar substitute or water.

Condiments Allowed

In addition to the food choices mentioned above, you can also use lemon, salt and pepper, mustard and cooking spray as condiments for the foods that you eat. Substitutions for some of the foods are also allowed, such as eating an orange in place of a grapefruit, or frozen yogurt instead of ice cream as needed. This diet is designed to be moderately flexible while still being extremely strict in calories.

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There are literally hundreds of different ways that you can get exercise, but not all of them are suited for you. Each one of us has different likes, dislikes and capabilities. The problem facing most people who try to adopt an exercise plan is choosing one that does not fit their body's needs. By aiming too high or picking the wrong plan, you can easily doom yourself to failure.

In order to avoid this, you're going to need to find your exercise niche. It make take a lot of trial and error, but there are exercises that will keep you motivated and will help you have fun while you're losing weight. Exercise is hard enough, there is no need to torture yourself while you're at it.

Let's look at just a few of your options:

Aerobics -

When it comes to burning fat quickly, it's hard to beat aerobics. However, it can be difficult, especially at first. If you are interested in this type of exercise, but you have some physical issues that make it too hard, it's ok to start slow. Go with a low or no impact work out and pick an instructor that you can actually like. It may not be easy, but the right teacher really makes the difference when it comes to sticking with your exercise plan.

Spinning/Stationary Bike -

If organized aerobics are not your style, you can still get your heart pumping in private with a spinning machine or stationary bike. In many cases, you can even get one for your home where you can exercise in private. This is usually a lot easier for those who have issues with their knees or backs and it is a great way to get started.

Organized Techniques -

Tae Bo is a great example of a technique that incorporates several different elements. The classes are usually quite fun and focus on building upper body strength as well as losing fat. If you need a high energy workout that will keep you coming back for more, this is a great choice.

Weight Lifting -

While weight lifting this isn't the best for weight loss, it can be a good place to start. You'll need to add some sort of aerobic element however to keep burning fat. It is important to lift in order to build lean muscle mass however, so everyone can benefit from this type of exercise.

Walking/Running -

If you want to do your own thing, one of the best ways to get started is by walking. You can gradually increase the distance each day until it becomes easier to make it. Running is usually pretty tough to start with, especially if you are really out of shape, but you can try walking for five minutes, running for ten, walking for five, etc... By changing it up, you'll be building up your endurance levels.

There are numerous other techniques and it is a great idea to explore several to see what is really right for you.

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Originally posted 2008-11-21 22:03:14. Republished by Blog Post Promoter

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Summer is almost here and if you're trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you're not used to exercising in hot weather, it's also very easy to get sick. Let's look at some ways that you can keep exercising, even if the mercury is rising.

First and foremost the key to successful exercise in the warmer months is to get plenty of water. You'll be sweating more and you can dehydrate much more quickly. But you can't stop with just water. You'll also need to make sure that your potassium and sodium levels are good so that you have enough energy to keep going. Sports drinks are a good solution, but they do contain some sugars. Try to find the lowest calorie option and make sure that you drink it before, during and after your exercises. A salty snack is a low calorie option; like five almonds before exercise.

In order to avoid getting overheated while you're exercising, you're going to need to modify your plans a little bit. For example, if you usually walk or run in the afternoon, it is a good idea to try this in the early morning or early evening. It will be much cooler and you won't have the sun beating down on you. If you live in a really hot climate, try to find some creative ways to get your walking in without withering.

In this case, you can go to a mall where they have air conditioning and get your walking in while you're inside. This is a very safe way to get your exercise done no matter how hot it gets outside and it is also useful during summer storms or inclement weather. Even if you're not used to walking or you normally do other exercises, adding in some walking in a mall can be a great substitute when it's too hot out.

If you normally exercise in a gym that is climate controlled, you shouldn't have too many problems with the heat. Again though, you're eventually going to have to go outside and you'll need to make sure that you didn't deplete your body's store of water and nutrients. Just because you exercise where it's cool doesn't mean that you can skip proper hydration.

If your home or gym is not climate controlled, it can be pretty tough to want to go and get even hotter. Place a fan near you to help the air temperature feel cooler while you exercise and make sure that you don't overdo. Break your workout up into five or ten minute blocks and allow yourself a breather in between. This will help you avoid getting overheated.

Summer exercise isn't easy and in most cases, it's even more difficult than trying to get fit during the winter months. However, by staying safe and keeping hydrated, you can ensure that you'll stay on your exercise plan no matter what the weather throws at you. Just remember - hydration and moderation is key.

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Originally posted 2008-11-17 08:53:11. Republished by Blog Post Promoter

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My family drinks a lot of milk. We average about 6 gallons of skim milk every 7 days. Yep, my family drinks a lot of milk. For the most part, milk is the only liquid that I put into my mouth that contains calories. I’ve often said here calories shouldn’t be drunk–unless those calories come from milk.

But what type of milk should you be drinking? There are lots of different varieties–cow, goat, soy, almond, rice, and hemp. The LA Times recently published an article that listed all the pros and cons of each type. If you click on the graphic itself, it will take you to the LA Times page with a much better version of the same graphic. If you’re at all interested in the health benefits of the different types of milk, you should check out the article. The following is a brief summary of what the article said.

Even though the article compared and contrasted 6 different kinds of milk, to me it really came down to whether or not the milk came from an animal or a plant. Yes, there are subtle differences between goat and cow milk, just as there are subtle differences between the four plant based milks. But, your first decision regarding milk type should probably be based on the health benefits (or detriments) associated with these milk types.

Animal Milk
As with most animal products, cow and goat milk contain higher amounts of calories, cholesterol, and saturated fats than their plant counterparts. People are also more likely to be allergic to or intolerant of milk than they are to one of the plant based milks. Approximately 2% of all newborns are allergic to milk while an even higher percentage of people are lactose intolerant. But animal milks do contain higher amounts of Calcium, vitamin D (if they’re fortified), and protein.

Plant Based Milks
Plant based milks are less allergenic than animal milks. They also contain smaller amounts of saturated fats, are usually cholesterol free, and contain fewer calories per cup. Based on these stats, it seems as if plant based milks are the way to go, right? Unfortunately, it’s not such a cut and dry decision. Plant based milks usually require more processing than their animal based counterparts. Either they’re not sweet enough, they don’t contain enough vitamins and minerals, or they have a weird color or texture.

There are lots of reasons to choose one type of milk over another. The best way for you to decide which type is right for you is to do your own research and then perform some taste tests of your own. Whichever type of milk you decide on, one thing is for sure. The calories found in any given milk type are higher quality calories than almost any other liquid calories you may consume.

Three apples a day is a creation of Tammi Flynn, who is a registered dietitian and a group training instructor at a well know gym establishment.

Flynn found out that one of her clients was eating an apple before each meal, and not changing any of the other dietary or exercise regimen, and she was breaking the weight loss plateau. Flynn did some experimenting with this approach with her other clients, and found that typically they saw weight losses of around 17 lbs. in 12 weeks.

Basics of This Diet

The foundation for this diet involves the consuming of an apple before each of the three meals of the day. The idea behind this diet concept is that the fiber that is present in the apples is going to make you feel fuller, and the sweetness in the apples is going to satisfy your cravings and sweet tooth. In addition to eating these apples, dieters should be following a diet plan that is quite similar in nature to the South Beach diet plan, where they eat a relatively low number of carbohydrates and work to reduce saturated fats. This diet also eliminates refined sugars, while emphasizing low GI carbohydrates.

Dieters participating in this diet should consume between 4 and 5 small meals every day, and they should be based on foods that are healthy and low in fat. Each meal and snack needs to contain a source of lean protein, because lean protein has been shown to improve weight loss by reducing appetite. Additionally, dieters are advised to have six more servings of fruit or vegetables beyond the 3 apples per day. This is going to allow for a reduction in calorie intake without the participant experiencing an excess of hunger.

Recommended Foods

Some of the foods that are recommended in this particular diet include lettuce, broccoli, brown rice, oatmeal, salmon, lean beef, chicken breast, turkey breast, low fat yogurt, eggs, cottage cheese and apples.

Recommended Exercise

This diet recommends a combination involving both weight training and aerobic or cardiovascular training. The book for this diet includes a 12-week long exercise program for beginners.

Pros and Cons

Eating an apple before every meal promotes the feeling of fullness in order to reduce overeating. Apples are full of soluble fiber, helping to reduce cholesterol and there are other healthy benefits of eating apples including flavonoids that help to prevent stroke, heart disease and some types of cancer.

This diet is considered to be boring by some participants, and dieters may experience boredom at having to eat an apple with every meal. Because of protein requirements, vegetarian dieters may have difficulty following the recommended meal plans but can customize their own diet plans when necessary.

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Dieting can be very stressful in many ways. It's never easy to start depriving yourself of food, and you'll undoubtedly experience not only physical stress but some emotional stress too. While it's hard to completely avoid all stress in your life, there are ways that you can make your diet less stressful. By using these techniques, you can be assured that you're not setting yourself up for failure. By removing the stressors from your diet, you'll be able to stay on track and get healthy.

Tip 1 -

Don't pick a diet that is going to deprive you. While the word diet is synonymous with deprivation, it doesn't have to be. So many people set themselves up for failure by picking a diet that is simply to hard to maintain. The main key is reducing the overall amount of calories that you're putting in to your body and increasing the amount of exercise. If you're not getting the right kind of fuel, you won't be able to exercise. Instead of picking a severe diet at first, go with one that is going to be easier. You'll be able to ramp up your efforts once you start to see results.

Tip 2 -

Understand that sometimes snacking is necessary. If you work long hours, chances are you're going to get hungry between lunch and dinner. Too many people beat themselves up about snacking and get all stressed out. The key is not avoiding snacking, the key is finding the right kind of foods to snack on. Instead of that high calorie candy bar, pick a treat that has a lot of protein in it, such as low fat cottage cheese. Your body may be telling you it needs sugar to keep going, but what it really needs is some protein to create real fuel. There are times when you simply run out of fuel, but don't put just any kind of fuel in your tank. By filling up with the right fuels you'll be able to de-stress and keep going longer.

Tip 3 -

Pick an exercise program you can maintain. Beating yourself up because you can't keep to an hour a day of heavy aerobics is not only stressful, it's unhealthy. You're not going to be able to run a marathon overnight. Stick with a small amount of exercise at first, until you start to build up your energy. Instead of a full hour, try a half hour for the first few weeks. It may take a bit longer to see results, but you're building a firm foundation for success.

The key is finding ways to avoid beating yourself up on your diet. We are usually our harshest critics and it becomes all too easy to succumb to that little voice that tells us we can't do it. By circumventing that voice and starting small, you'll be able to get over your diet stress and start seeing real results. A healthy diet takes work, and changes won't happen overnight.

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Originally posted 2008-11-14 20:24:40. Republished by Blog Post Promoter

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If you are ready to make that commitment towards getting healthy and losing weight, you'll need to come up with a fitness plan that works for you. While it's great to set really high goals, it's all too easy to become discouraged and give up if you can't reach them. In order to build a fitness plan that is going to work for you, you'll need to keep the following considerations in mind.

1. What are you physically capable of handling?

If you are just starting out, there is no way you're going to be able to run a marathon. Instead of setting sky high goals, try for the more reasonable ones. For example, start with 30 minutes of aerobic exercise every other day. This makes it much easier to begin and you run much less risk of being disillusioned.

2. What type of exercise fits your personality the best?

If aerobics make you homicidal, then don't pick this type of plan. It's all too easy to give up if you're ready to wring your instructor's neck. If you like to keep to yourself, try spinning instead. If weight lifting is more your scene, don't waste your time on exercises you won't be interested in. The key is finding what fits you, not forcing yourself to fit into something.

3. What will your schedule allow?

It is all too easy to claim that you're too busy to exercise. Work can get in the way, but there are ways around this. Don't schedule your exercise for parts of the day that you won't be motivated to keep. For example, if you are not a morning person, an exercise plan that starts at 7am every day is not for you. It's just too much to ask to reinvent your whole life. Pick a time that is convenient and you'll be much less likely to skip it.

4. What exercise do you enjoy?

It's pretty easy to say none, but there are creative ways that you can exercise and have fun while you're doing it. Try a couple of different methods and see which ones you enjoy the most. Then, stick with those, at least at first, so that you'll be able to stay motivated.

5. Find an exercise buddy.

We can always shirk off exercise time when it's just us, but if you have a committed buddy, it gets a lot harder. Just make sure that your buddy is really motivated. It won't do you much good to pick a partner in crime, since the temptation to cheat will be too high.

Once you have figured out what type of exercise is right for you, start slowly. You can't climb Mount Everest today! Start small and then gradually add in more time each. As you start to see the results, you'll be more motivated to keep going. If you fall, get back up again and start over. By sticking with your plan, you will get results.

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Originally posted 2008-11-18 21:15:05. Republished by Blog Post Promoter

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This is a diet that is based on consuming only 1200 calories in day is minimum considered safe for weight loss. This because in general, 1200 calories will still provide adequate nutritional intake for most people, while reducing calories to a level that most dieters strive for to lose weight.

Many of the diet plans for weight loss drawn up by nutritionists and health pros are also based on a 1200 calorie day.

Basics of the Diet

This diet plan centers completely on the concept behind controlling your calories. If the participants in this diet are consuming a smaller number of calories than the number that they are expending, then they are going to lose weight as a result. Dieters are responsible for consuming only 1,200 calories per day. This is going to require them to consult with online and written resources in order to locate the calorie content for every food that they eat.

Foods That Are Recommended

There are no specific foods that are recommended when it comes to this diet plan. However, it is important to note that dieters are going to experience a greater degree of dieting success when they base their eating and nutrition on whole, fresh and unprocessed foods such as vegetables, fruits, whole grains, lean proteins and legumes.

Recommended Exercise

This diet does not make any specific recommendations regarding exercise, but dieters should understand that it is important for them to exercise daily in order to maintain weight loss and to boost general health. Exercise is necessary for any diet, but because this diet requires such a low amount of calories, too much exercise can do more harm than good. Dieters should speak with a physician before picking up an exercise regimen in conjunction with this particular diet plan.

Pros and Cons -

This diet promotes eating wholesome foods, and dieters that eat right will not experience hunger while following this diet plan. Low calorie diets such as this one have proven to be quite effective in terms of weight loss. Because the only restriction is the calorie content, dieters can choose to eat any foods that they like as long as they do not exceed the daily requirement for calories.

This diet is not ideal for anyone that does not like counting calories or measuring out portions. This is a diet that has to be planned out carefully in order to make sure that everyone gets the right nutritional content every day. Some dieters may experience hunger or fatigue when adjusting to a low-calorie diet such as this one. This diet is not suitable for individuals that are physically active or have physically strenuous jobs. Finally, because of the low calorie count, this diet has a risk of re-gaining the weight again when the calorie intake sees an increase so dieters should exercise caution to be slow and steady in increasing calorie intake following this diet.

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Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through...

We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation...

Here is how I prepared... (Water, Water, Water)

Pre-exercise snack... 5 almonds and 1 serving skim milk mozzarella.

Morning Exercise: I went to the gym and did 30 minutes of cardio (20 fast uphill walking and 10 stationary bike.) I then lifted weights...

Breakfast: 2 serving of egg substitute (1/2 cup), 2 servings fat free american cheese (2 slices), 1 serving of non fat cottage cheese (1/4 cup). About 20 minutes after breakfast I had 3 large asparagus which is 2 carbs.

Lunch: 2 servings slices turkey pastrami (3 slices). 1 serving skim milk mozzarella.

Then right before leaving to go to my in-laws I had 5 almonds.

So far my daily count is 9 protein and 2 carbs... (I get to exchange nonfat cottage cheese and cheese for protein plus 10 almonds.) My doctor mentioned I could have a 5 almond snack, but it is not in my book so I will have to ask how it counts...

I brought a nonfat no sugar dressing to dinner...

Dinner:

The hors dourves... There was an unleavened pizza that looks really good, but I opted for broccoli dipped in the salad dressing I brought. I estimate I had 1 serving of broccoli.

The actual dinner was the hard part, but it was easy enough... I had just the broth of the mathza ball soup and chicken with the skin pulled off. I had a leg and thigh and ate a little more than 1/2. I also had asparagus and zucchini (both were done to perfection on the grill.)

I estimate my total count for the day being 13 protein and 5 carbs.

So what was the temptation... The unleavened pizza, the excellent wine that was served, and the matzah ball soup... Desert was not a temptation as I was full after the meal.

If you are facing a known event were temptation will be present... I encourage you to follow my example...

• WATER
• Exercise early in the day
• Eat well but within you diet before the meal leading up to the event
• Eat 5 almonds 1/2 hour prior to the temptation
• Bring you own salad dressing because you can have all the salad you can eat

Originally posted 2008-11-19 21:23:34. Republished by Blog Post Promoter

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The Martha's Vineyard Diet rocketed to success and the author, Dr. Roni Deluz is already well known for her other diet book, 21 Pounds in 21 Days. This book is an extension (more of a second edition) of the first book (the title is even very similar). While the book is well written and contains some helpful information, I was a bit disappointed that a holistic nutrionist didn't go into more detail about making those changes that are necessary towards keeping weight off.

While it's great to lose 20 pounds in three weeks, it's really not that healthy. How much of that is just water weight that will come back as soon as you start eating the same foods you were before you started the diet? The answer is usually more than half. The main problem with this diet is simply that it is not well balanced, it doesn't address future concerns and it's a little too much like a fad diet to be a book that we could recommend.

This diet requires a lot of intensive food preparation that will throw off a lot of people that are busy. You'll basically be living on soup, but you'll have to make everything yourself. While this is great if you've got a lot of time on your hands, this isn't a diet that's going to translate well for someone that needs to stay on their game for work.

In reality, this is a detox diet that aims to quickly flush everything out of your system. While the author claims that the soup is satisfying, most people get pretty sick of it after three days. The key to a successful diet is finding ways to blast apart the usual excuses, such as I'm too busy, I'm starving, I feel deprived. This diet accomplishes none of these things. It's very hard to recommend a book that is simply not going to be useful to anyone over the long term.

That's not to say that detoxing isn't important. With the majority of diets in the United States, it's a given that we all need to eat healthier and stop ingesting so many chemicals. Detoxing is a good way to lose temporary weight, but if you want to keep that weight off, you're going to have to make some lifestyle changes.

This book is great if you just want to carve off a few pounds or see really quick results. The bad thing is that those results are going to be pretty short lived. It feels like the book is simply trying to capitalize on a trend and doesn't really address the issues that cause weight gain in the first place. Fast results are great, but the depression that sets in once that water weight comes back, is going to be a lot to handle for some people.

Overall, this is not a book that I could recommend to any dieter. There simply isn't enough solid advice or good information that you can take away from reading it.

Originally posted 2008-11-18 09:02:36. Republished by Blog Post Promoter

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The 100 Calorie Diet is a type of diet that was created by a pair of sisters, Tammy Trimble and Susie Trimble, and they lost more than 100 lbs following this diet plan that they have put together. They believe that by keeping track of calorie consumption in units of 100 calories, you can lose weight more easily.

Diet Basics

The authors say you do not have to do a low fat or low carb to achieve weight loss. On the plan they have set up, you can eat regular food every day and still be successful as long you account for the calories. Food is measured into 100 calorie portions, and you are given tools are given to aid this task.

The concept is basically to keep eating the same food that you usually would, but to raise your awareness of portion sizes. The authors say that this can increase the success of sticking with your plan because you get to keep eating the foods you enjoy.

The major key focus is on getting over the diet mentality, to instead concentrate on what you are eating today. You will not have to worry about missing out on certain foods, because the diet focuses on calories and portions instead of cutting foods out of the diet.

Eating deprivation can be damaging on both physical and psychological levels according to the authors, and it is capable of slowing the metabolism down. Dieters are also warned, however, not to allow their cravings to trick them into binge eating with unhealthy foods, which is a great saboteur for weight loss efforts.

On this diet, it is recommended that women follow a calorie intake of approximately 1500 calories per day, and that men follow a calorie intake of approximately 2000 calories. Dieters are told to spend all of their calories wisely, only eating foods of a high quality rather than wasting calories on things that they do not enjoy eating.

This diet also features free foods, which are permitted in this diet in unlimited amounts. They can be eaten separately or added to other meals. These free foods include V8 juice, splenda, soy sauce, diet soda, hot sauce, salsa, pickles, cocoa, carob, capers, bouillon, balsamic vinegar, alfalfa sprouts, zucchini, snow peas, tomato, mushrooms, lettuce, green beans, cucumber, carrots, cabbage, butternut squash, bell pepper and broccoli.

This diet encourages participants to look for physical activities that they find to be enjoyable. Some examples of recommended exercises include hiking, dancing, swimming, walking and participating in team sports. It is recommended that participants in this diet try for at least 30 minutes of aerobic style exercise as often during the week as possible.

The 100 Calorie Diet is available in eBook form from http://the100caloriediet.com.

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Even though carbs get a bad rap, it’s commonly accepted that if you do have to eat them, whole grains are the way to go. There are many benefits to having a diet rich in whole grains, and this book from Drs. Lisa Hark and Darwin Deen offers a plan that is based almost entirely around adding these nutrient rich foods. Let’s take a look at the book and see whether or not it’s based on sound science, or it’s just another fad.

This diet calls for removing all processed grains from your diet, and for many, that certainly won’t be easy. The first part of the diet is absolutely the most difficult. During this stage, you are not allowed to drink alcohol, you must eat at the same time every day and meals cannot be skipped. Fruit and vegetables are also a very important component during this time period and the diet calls for four servings of these foods to be added to your diet.

The main premise of the book is that whole grains are not only good for helping you lose weight, but they are also important towards getting healthier. The authors state research and studies to show that whole grains can help prevent certain diseases and may be able to aid digestion. That is most likely due to the fact that you’ll be eating more than 48 grams of fiber a day, which is a big increase for most people.

The book includes some helpful recipes to get you started and the whole diet is mapped out in a very easy to understand way. Overall, while it may be difficult to follow, there are some good lifestyle changes that can be achieved from following the diet. We would have liked to have seen exercise focused on a bit more, but the do touch on it briefly. Since this is a book about changing the way you eat, more than a true “diet” book we can cut them a little slack on that area.

For those that like whole grains, making the switch will be pretty easy, but for those that have relied on white bread and processed flour, it will undoubtedly be difficult. However, the authors state that it is well worth the effort, if you can stick to it.

Overall, this is a very interesting book that offers up a lot of facts as well as some great recipes. While the diet may be too hard for most to stick to, you can still learn quite a lot from the book and use some of the recipes to enrich your current diet. We recommend the book to those looking for a healthier way to eat and for those that need to start eating foods that will do their bodies good. We can’t really recommend the diet plan per se, but you can still get a lot out of just reading the book and implementing a few changes in your normal diet.

Originally posted 2008-11-14 05:50:38. Republished by Blog Post Promoter

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One of the best ways to ensure healthy weight loss is to find the right balance for your meals. Proteins, fats and carbs are all essential, but you need to have the right amount of each to make sure that your diet will work. It can be a little difficult at first, but once you get started it will become easier.

First, you'll need to discuss your options with your doctor or with a nutritionist. They can help you come up with a percentage of each type that will work for your own unique needs. Remember, we are not all the same when it comes to the type of fuel that we need for our bodies. Some people can get away with a diet consisting largely of protein, while others will not be able to do without carbs.

In order to avoid feeling deprived, you need to find this balance and the right percentage. Commonly, most dieters stick to the 40/30/30 percentage, but you may find that you need to tweak this a bit for your own needs. With the right balance you should not experience feelings of dissatisfaction or cravings.

One of the main reasons that we suffer from cravings and have a hard time handling a new diet is due to blood sugar. After years of indulging in sweets, our bodies become used to that influx of sugar. If you suddenly stop eating these foods, your blood sugar can get out of whack very quickly. The sudden lows can lead to dizziness or feeling light headed.

To avoid this, make sure that you are getting the right amount of good carbs in your diet to replace the bad ones. For example, instead of eating white bread, switch to whole wheat. Instead of a can of soda, have a piece of fruit. You'll be giving your body the sugar it needs with much less calories.

Protein is a very important part of building lean muscle mass which in turn serves to ramp up your metabolism. Once again, the key to finding the right balance is substituting high risk protein with foods that are good for you. Instead of having a fatty piece of red meat, eat a chicken breast or a serving of tuna. Your body won't feel deprived, because it is getting the right amount of protein, just in a lower calorie form.

Although you wouldn't think it made sense, our bodies actually do need fat to function properly. If you try to aggressively cut all fat out of your diet, your body is definitely going to suffer. However, you need to make sure that you are eating the right kind of fat. Stay away from saturated fats, like butter, and use the "healthy" fats such as olive oil.

It may not be as tasty at first, but you'll be providing your body with the fuel that it needs to survive and retraining your cravings with much healthier foods.

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Originally posted 2008-11-15 20:39:13. Republished by Blog Post Promoter

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October’s Runner’s World contained a really good article by Mark Bittman. The foodie/chef/runner and author of How to Cook Everything came up with a list of 8 great nutritional tips for runners. They’re all pretty easy to follow and they’re great advice for runners and non runners alike.

Eat what you like, but think about proportion.–Eat the foods that you want to eat, but make sure that you think moderation. Concentrate the majority of your diet on foods that are naturally low in calories. Think fruits and vegetables first, nuts and legumes second, meat and grains third, and junk food last. One of the best ways to accomplish this is to save the foods that you’re supposed to eat sparingly for later in the day.

Think Plants First–If your plate is 3/4 full of vegetables and fruits, then you can’t go wrong. Vegetables, fruits, nuts, and healthy grains contain far fewer calories per ounce than anything else. They also are a healthy source of vitamins and minerals that you need to eat. Even the plant foods that are higher in calories and fat are better for you than most meats because the fats found in them are generally the “heart-healthy” mono- and polyunsaturated fats.

Start Shopping and Start Cooking–If you don’t shop for food, then you eat out too much and it’s impossible to eat healthy. If you’re trying to eat healthy, there’s absolutely no substitute for buying fresh ingredients at the store and preparing them yourself in your kitchen. Buy fresh ingredients, or ingredients that are long lasting like beans, rice, and other grains and then cook them simply and deliciously. That’s how you eat healthy!

Buy and Make Extra–If you’re busy, and don’t feel like you’ve got a lot of extra time to cook, make your cooking count. Cook twice as much so that you can have leftovers. Or freeze the second batch so that you can eat the same meal twice but only cook once. I personally am not very good at eating leftovers, but I’ve never actually tried the freezing trick. I think I’ll give it a shot.

Don’t Set Goals You Can’t Reach–Any runner knows that you can’t cut your PR in a given distance in half unless you weren’t trying when you set your PR. Diet goals are also very similar. If you can’t realistically reach them, then you’ll get discouraged quickly and give up. If your goal is to eat fewer animal products, then eat fewer animal products, but don’t quit them cold turkey. Ease yourself into your goals with small steps and they’ll be much more manageable and easy to control.

Ultimately, Animal Products are Treats–Did you know that the average American eats 225 pounds of meat and cheese per year? Back in the 1950’s, that same stat was around 79 pounds per person. Cut it back by 10% and you’ve made a real dent in your animal product consumption. One way to accomplish this goal is to treat animal products as a seasoning instead of a staple. Most meats, especially bacon, are very flavorful and can actually be used this way fairly simply.

Don’t Worry too much about Nutrients–I’ve thought this for a very long time. If you’re eating a varied diet, rich in fruits and vegetable, and lean in meats and animal products, then you don’t need to count carbs, proteins, and fats. If your plate is full of whole grains, beans, and greens, then you’re getting enough. Worried about protein? You really shouldn’t be. According to the article: spinach, green peas, broccoli, kidney beans, and chickpeas all contain more protein per calorie than many animal products.

Don’t Confuse Energy Bars with Real Food–Most energy bars contain heavy amounts of simple carbs. That’s great if you’re out for a long run, but not really ideal nutrition if you’re just going about your daily business. And if you’re in a recovery mode, don’t grab a power bar, eat a healthy, nutritious meal that contains complex carbs and a plant based protein. That’s the stuff your body needs to make you feel energetic and get those muscles repairing themselves so you can get back out on the road.

I think that these tips are spot on. They’re pretty easy to manage as well. I’m especially fond of the last two because I think they’re often overlooked by people. Proper nutrition doesn’t have to be hard. It’s common sense. If you buy food from the edges of the grocery store, cook it yourself at home, and make sure there are lots of plant based foods on your plate then you’re on your way to a fitter, leaner, healthier lifestyle.

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Here is a look at ten essential tips for good health, which involve diet, weight loss, good nutrition, fitness and movement and other aspects of your health. Tie these ten essential tips together and you will have a picture of good health and wellness.

Essential Tip #9 - You should always make sure that you are maintaining a mental outlook that is positive and optimistic at all times.

There is definitely a connection that exists between living healthfully and living well, and having an outlook on life that is positive, cheerful and optimistic. The more positive that you are about your life, even during the hard times, the more successful you will be in achieving good health and wellness in other areas of your life as well. Having a positive outlook may not always seem possible, but if you can force yourself to find positive things in your life, then you can influence your existence in a positive way and ward off bad feelings.

Here is a thought worth keeping with you: It is really hard for you to be unhappy when you are smiling, singing, laughing or doing something that you love. If you're feeling unhappy, force a smile. It may not be pleasant at first - But give it a minute - The warm feelings will kick in.

Essential Tip #10 - While you cannot choose your parents, something that you can do is to counteract the genes that were handed to you.

The link that you find between good health and genetics is one that is quite powerful and that simply cannot be denied no matter how we would like to try. Just because one of your parents or even both of your parents happened to have poor health or to die prematurely, that does not mean that there aren't steps that you can take in order to counteract the genes that were handed down to you. If you practice good health and wellness, then there is no reason why you cannot outlive your parents and other family members.

In fact, if you have a family member with a genetic condition or some other health issues, you should take it as a lesson to improve your health so that you do not fall prey to the same health issues. There is nothing set in stone that states that you are destined to follow the same path in health and wellness as your family - So let this be an opportunity for you to take an entirely new path. It really does not take much to change your health - You simply have to be willing to live consciously of your health and your personal wellbeing so that you can constantly take steps to improve those things in your life.

Photo Credits: viZZZual.com

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Many of you that watch The Biggest Loser are already familiar with the author of this book, Bob Harper. He's one of the trainers on the show and has already provided millions of dieters with inspiration and advice on getting fit and losing weight. Let's see how well his book stacks up against the competition and whether it's really worth the cover price.

From the start, we were hooked with this book. Harper starts off with dealing with the emotional issues that affect so many of us that are overweight. For the vast majority of dieters, unless these issues are addressed, diets are an exercise in futility. The first major benchmark that Harper passed was also his emphasis on changing your lifestyle, changing the way you eat and changing your future. This is the standard by which we judge all diet books, and unlike so many out there, Harper included all of these points in his book.

This is certainly not a fad diet, and if you're going in hoping to lose ten pounds a week, chances are you're going to be disappointed. What it is - is a healthy alternative that will help you lose a lot of weight and keep it off for the rest of your life. When you read the book with the right mindset, it becomes so much more useful than the legions of other books, fad diets and miracle plans. Sure, the results are going to take a tiny bit longer, but you're going to be able to enjoy them a lot longer.

The book contains twenty different sample menus that will provide you with more than enough variety to keep losing weight without getting bored. Harper did a great job picking the right balance of foods for each menu so that dieters don't feel deprived. There are some really great suggestions and for this alone, the book is well worth its cost. However, there is a downside and one that probably should have been thought out before the book went to press.
There are no recipes, which for those of us that are lucky to boil water, this is a definite drawback. You can't provide someone with a plan for the future and then fall short when it comes with the blueprints they're going to need. Thankfully, most of the recipes can be found online or in most cookbooks, so this wasn't enough for the book to get a black mark against it.

If you're looking for a solid diet plan that really works and has documented proof of working, this is certainly a book that you need to read. For anyone that wants to make that commitment of losing weight and keeping it off, this is certainly one of the best on the market.

It's easy to see why the contestants on The Biggest Loser get such fabulous results. When they're working with a trainer like this, they can't help but succeed. We highly recommend this book to anyone looking to lose weight or just get healthier.

Originally posted 2008-11-17 20:59:43. Republished by Blog Post Promoter

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Our elbows go through hell on a regular basis, and we may not even realize how much stress we put on this poor joint every day. Whether you are playing tennis, basketball, baseball, golf or pretty much any sport that requires arm movements, you are running the risk of injuring that elbow. Let’s look at a few ways that you can keep your elbows happy and tickle your funny bone instead of breaking it.

1. Wear a proper brace.

If you are playing tennis or if you have a history of tennis elbow, you’ll need to get outfitted with a brace. Once you’ve strained this joint, it’s pretty likely that it’s going to happen again. A brace can greatly reduce the odds of re-injury and it will generally just feel better. You’ll be able to do more if you aren’t hampered by a sore elbow.

2. Warm up properly.

Brace or no brace, you’ve got to get stretching before you do anything. Your elbows are subjected to a lot of daily abuse and daily stretching can be very helpful for those that suffer from chronic elbow pain. Make sure that you never skimp on your warm up, you will regret it later.

3. Know your body.

Let’s say you’re playing baseball and you’re really giving it all you have. After a few throws, you might start to feel a dull ache in your elbow. As you keep throwing, it only gets worse. If you try to push past that pain and keep going, chances are pretty high you’re going to sprain or strain it. You need to know how to listen to your body and pay attention to these warning signs. You can look at this way, you can try to struggle through 15 more minutes of throwing, and risk not being able to exercise for six weeks, or you can quit after you feel that first ache and avoid injury.

4. Change up your routine.

Elbows are at such a high risk for injury because this joint is used so frequently and often in a repetitive fashion. Going back to our baseball analogy, if you keep throwing the same pitch for several minutes straight, your elbow is going to protest. Try changing up your routine so that you’re not using that elbow in the same way every time. Taking short breaks will help you exercise longer.

5. Wrap it up.

If you don’t have a brace, but you know you’re going to be using your elbow a lot, wrapping can be very beneficial. However, wrapping only works if it is done properly. Otherwise, you may actually increase your risks for spraining it. Ask your personal trainer or even a physical therapist to show you how to wrap your elbow. You may need someone else there to do it properly until you get the hang of doing it one handed on your own.

Even though our elbows are prone to injury, you can greatly reduce the risk by following the points above and knowing when to say when.

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Originally posted 2008-11-15 08:32:59. Republished by Blog Post Promoter

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Pinhole glasses, otherwise known as stenopeic eyeglasses, are a unique form of visionary aid that have a series of pinhole sized holes in a sheet of plastic for a lens. Pinhole eyeglasses work by allowing a narrow beam of light to enter the eye through these small perforations. This helps to reduce the size of the circle of confusion that is placed on the retina of the eye and can help to increase the field of depth in your vision. Pinhole glasses do have some beneficial affects over those that need a visionary aid, however there are also some negative aspects to the glasses that make them a poor choice for some.

Pinhole glasses have been used for hundreds of years by optometrists and ophthalmologists. They are beneficial in helping to correct vision problems such as myopia or near-sightedness and hyperopia or far sightedness. They are also beneficial for those that suffer from conditions such as cataracts and astigmatisms. Pinhole eyeglasses can be used for many stationary activities such as working at your computer, watching television and reading.

There are monetary benefits to using pinhole glasses as well. Unlike prescription eyeglasses which may change prescription over a course of years resulting in you continually having to spend money on new glasses, pinhole glasses do not change. One pair will last you years, and you never have to worry about changing prescriptions. They are truly a one time investment. Additionally, you do not have to worry about the lens of pinhole glasses becoming scratched and damaged, which necessitates buying a new pair. Pinhole eyeglass lenses are strong and durable and will last for many years.

As with anything in life, there are some negative aspects to using pinhole eyeglasses. While pinhole glasses can be used by those who suffer from both myopia and hyperopia, they can only be used by those who suffer from these conditions to a certain degree. These glasses will not work for those who suffer from a severe form of the condition. Since pinhole eyeglasses also reduce brightness, they are not ideal for people to use in dim locations as they can pose a hazard by diminishing your vision and not allowing you to see correctly. Pinhole glasses also reduce the amount of peripheral vision that you have, so they should not be used by a person that is operating machinery or driving a vehicle. It is important to note that having your peripheral vision impaired can also be potentially dangerous even while walking.

As you can see, there are both pros and cons to using pinhole eyeglasses. Your best option is to discuss possible use of them with your eye doctor, to help determine whether they may be beneficial to you. You can of course, also just try a pair on your own and see how you like them. It may be quite possible for you to use them in conjunction with another form of eyeglass. Pinhole glasses aren't for everyone, but there is no harm in finding out if they are right for you.

Originally posted 2008-11-16 08:42:35. Republished by Blog Post Promoter

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As our lives become more focused around online activities, it was only natural that diets would make the move towards becoming more online based. There are literally thousands of different sites that purport to help you lose weight, but do these plans really work? For many dieters, they do, and it’s due to the fact that online diets include a few things that a book or an exercise plan can’t provide. Let’s take a look at why online diets can be successful, and whether or not they may be right for you.

The first component that helps online diet plans reach such a phenomenal success rate is the fact that they often have a community atmosphere. Support is a vital part of being able to lose weight, and when you have access to hundreds of other people that are going through the exact same problems that you are. Having that support system can make a big difference, both in motivation and in having a shoulder or three to lean on. This may be the biggest reason that online diet plans are so successful.

The next component is the ability to easily log and calculate what you are eating. It’s tough trying to keep track on paper and you may not always have access to dietary information on food. Most online diet sites include calorie calculators as well as common labels for many different types of food. They offer interfaces that allow you to easily add up what you’re eating and figure out more about your food choices. Sometimes, seeing it in front of you like that makes all the difference in the world.

Thirdly, online diet plans can offer a greater degree of accountability. When you are involved in a community atmosphere, there is that competitive element that can help motivate you and help you stick to your diet. When you are seeing your progress in black and white, and where you may be having problems, it’s easier to learn how to stick to your diet and keep going.

Online dieting also offers a degree of anonymity that appeals to many people. You’ll be able to share your problems with other people, but they never really have to know who you are. For those that are embarrassed about their weight problems, this offers a level of freedom that is unparalleled and it may be the turning point in helping them finally reach their fitness and health goals.

Online diets may not be for everyone, but there is evidence that they can make a big difference in how you lose the weight, and how you stay motivated. If you don’t feel like joining a membership site, there are other ways that you can harness the power of the Internet to help you on your weight loss journey. Whether it is through a blog that details your efforts, or using online calculators and software to help you track your progress, the resources that are available online can be incredibly beneficial to those looking to lose weight.

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Originally posted 2008-11-12 05:38:35. Republished by Blog Post Promoter

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If you're trying to turn your life around and start getting more exercise, that first step you take will be the hardest. It's always hard to make a change and stop taking the easy way out, but you're going to have to stay committed if you want to achieve your goals. Whether you're trying to lose weight or you just want to get a healthier lifestyle, exercise is the most important thing you can do. Here's how to take that first step.

1. Make it easier.

We already know how hard it can be to change yourself from a coach potato overnight. However, there are some methods that you can use that will keep you motivated and make it easier to get active. Here are a few tips. Start off by finding an exercise that you actually like. If you enjoy shopping, go to the mall and walk around. You can window shop while you get some exercise. If you like to play basketball, get some friends together for a quick game. By making it fun, you're making it easier and you'll be less likely to get discouraged.

2. Keep your eye on the prize.

You need to set yourself up to win by setting goals that are at first easy to attain. Once you've transitioned into that active lifestyle you can set more difficult ones, but you need to get over that first hump before you can do that. Set some easy goals, like being able to walk for ten minutes without getting winded. Once you achieve that, you'll have a greater sense of satisfaction and you'll be motivated to keep going. If you get derailed, don't quit! Just go back and start again. It's only failure if you refuse to try again.

3. Enlist the help of a friend.

It's all too easy to make excuses when it's just us. However, if you get a friend to help you, it's a lot harder to back out. Just make sure that you're not picking a friend that is an enabler. You want someone who's going to challenge you to keep going. If this doesn't sound like any of your friends, you may need to seek the help of a personal trainer. They can help keep you motivated and on track to achieve your goals.

4. Set up a plan that's easy to follow.

If you work a lot, chances are by the end of the day you're pretty wiped out and exercising is the farthest thing from your mind. In this case, try to get your workout done in the morning or at lunch time when you still have energy. Instead of wiping you out for the rest of the day, you'll actually find that you're more energized.

These are just a few tips that can help you achieve an active lifestyle with a lot less stress. Never forget why you want to get healthy. It will help keep you on track towards your goals and make it easier.

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Originally posted 2008-11-10 03:56:13. Republished by Blog Post Promoter

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The diet industry is a multi-billion dollar machine that keeps churning out new diets, new hope and new hype every single year. If diets were so effective, there would be no need to keep coming up with new methods and new diet plans, but the sad truth is, the vast majority of diets fail. Why is this and what can you do to change this truth? Let’s take a look at some of the reasons why diets fail.

Lifestyle changes are not addressed. This is possibly the biggest issue for dieters. If you are not eating the right foods all the time, and making that commitment to change, chances are, as soon as you do see results from your diet, you’re going to fall back on old habits. It is not easy to completely overhaul your life, but in many cases, if you want to lose weight, and keep it off, that is exactly what you’re going to have to do.

The diet does not offer enough variety. Whether it’s the soup diet, the juice diet, or even some of the more popular diet plans, a lack of variety can be a major reason for failure. It’s simply too difficult for many people to eat the same things, day in and day out. Even if you go into a diet plan like this enjoying a certain kind of food, after two weeks of eating nothing but, chances are you won’t feel the same way. Variety is the spice of life, and that is very true with food.

The diet plan does not include any exercise. Plain and simple, if you want to burn fat more efficiently, you’re going to have to get up and move around. Thousands of books come out every year promoting new ways of eating, but many of them fail to add the important component of exercise.

The diet plan focuses solely on water weight. This is a very common issue that affects dieters. When you first start on these plans it seems like weight just magically falls off of you. Then, you go back to eating normally and whoosh – it comes right back. These diets are disheartening at best, and dangerous at worst.

The diet is unsafe. There are many fad diets out there that are simply too extreme to stick to. Whether you’re fasting, or drastically cutting back calories, this results in a lack of energy, and you may simply just feel awful. We all need a certain amount of calories every day for our bodies to function properly. If you’re not getting enough, you will end up feeling lousy and you may even throw off your metabolism.

If you don’t want your diet to fail, remember that lifestyle changes are necessary and exercise should not be avoided. Simply eating better food and moving around more will help you lose weight – and keep it off – and you’ll find that it is much easier to keep going, even though the results may be a little slower.

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Originally posted 2008-11-10 05:24:31. Republished by Blog Post Promoter

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When I was a kid, I hated PE class in elementary and junior high. Don’t get me wrong, I loved playing the team games like basketball, soccer, volleyball, softball, and flag football. But I hated the exercise part of each class. Pushups, situps, pullups, leglifts, burpees, and cherry pickers were no fun at all. And don’t get me started on the Presidentail Physical Fitness test. I hated that thing and was terrible at it.

But those things that I did in school back in the 80’s aren’t so bad anymore. Today, what I dislike the most about exercise is going to the gym where everything revolves around the weight benches. The whole place is crammed with free weights and machines of all kinds. I walk in the place and get so overwhelmed that I usually head straight for the treadmill. I know that I need to lift weights and build more muscle to get my body as firm as I want it to be. But the choices at the gym paralyze me. I want nothing else but to return to the good old days of my youth–what I wouldn’t give for a few sets of body weight exercises to help me get stronger.

There are a ton of options for body weight exercises. And lots of blogs that focus solely on them. Check out Mr. Low Body Fat’s Blog, or Fatman Unleashed to check out a few.

Probably the most popular fitness trend these days are those “boot camp” style classes. These types of classes have gotten away from workouts where you focus on one specific muscle group during a particular workout. Instead, they concentrate on what is called “functional fitness.” Functional fitness refers to overall strength in performing everyday activities like lifting, reaching and walking while simultaneously improving cardiovascular fitness.

One of the keys to functional fitness is to focus on your large muscle groups and to activate several at once. Complex movements such as those aforementioned calisthenics mimic natural activities that your body was designed to perform. Running, jumping, squatting, lunging, kicking, skipping are great physical activities that we all did as children and (most of us anyway) have really gotten away from as we’ve aged.

The best aspect of training with functional fitness in mind is that each and every workout is a whole body workout. You are supposed to engage every muscle group during each workout and it’s supposed to be fast paced enough to raise your heart rate for the duration of the workout. An added benefit is that this type of workout is supposed to ramp up your metabolism for a longer period of time post-workout than a traditional weight lifting or cardio session. So not only are you burning more calories during the workout, you’re also burning calories at a higher rate for a longer time after the workout. That’s an awesome benefit.

The gym I go to offered two sessions of a functional fitness class that they called “bootcamp” last year. At the time, I was doing fine with my personal trainer and the extra cost associated with the class was enough to discourage me from signing up. I’m no longer using a personal trainer (I should be) and I’m not really working out with weights or other functional fitness methods these days. So if the class was offered again, I would sign up in a heart beat if it was offered at the right time.

It seems that these bootcamp classes are all over the place. Several gyms in Salem offer them and The New York Times recently published an article about them. It’s got some really interesting information in it that you might want to check out if you’re looking for a new way to get a great workout.

There is a lot of controversy out there when it comes to working out with weights. A lot of people will tell you that working out with the use of weights is going to bulk you up and you'll end up with muscles sticking out of your skin. This is not necessarily the case however, because you have complete control over the shape that your muscles take when you use weights the right way.

Here are some fun and simple tips for starting a weight training workout and getting the most out of it day to today:

- First and foremost, if you can do more than approximately 15 repetitions of a single exercise in a row, then it is time to increase the weight that you are lifting. You are going to want to be lifting a weight that makes it possible for you to do only between six and twelve repetitions, and the last few repetitions should feel difficult for you to actually complete.

- Now you should do between 1 set and 4 sets of each exercise. Don't be afraid to experiment with how much weight you are lifting in between each of the sets. Between 1 set and 2 sets is generally enough if your goal is only to maintain your weight but not to lose anymore.

- Make sure that you are changing up your weight lifting routine regularly. You can do this simply by changing up the order of the exercises that you are performing so that you do not fall into a rut by attempting the same exact workout every day.

- Try to work out the bigger groups of muscles before you move onto the smaller groups of muscles. For example, you should exercise your chest and your back before you move onto your triceps and your biceps. The smaller muscle groups tend to tire out more quickly, and they will not have the necessary energy to push the larger muscle groups if they have already experienced a workout.

- Rethink the weight training program that you are doing every 6 months to 12 months to make sure that you still have the same goals and intentions in mind.

- Make sure that you are trying a number of different types of weight lifting ideas and weight lifting exercises. Keep the exercises and the ideas that you like, and if you come across any that you do not like, simply get rid of them.

- In order to continue to enjoy your workouts, you are going to want to include a lot of variety. You need to make sure that you are avoiding injury however by listening to your body and using the proper technique at all times.

Photo Credits: Mr. T in DC

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There is a lot of controversy out there when it comes to working out with weights. A lot of people will tell you that working out with the use of weights is going to bulk you up and you'll end up with muscles sticking out of your skin. This is not necessarily the case however, because you have complete control over the shape that your muscles take when you use weights the right way.

Here are some fun and simple tips for starting a weight training workout and getting the most out of it day to today:

- First and foremost, if you can do more than approximately 15 repetitions of a single exercise in a row, then it is time to increase the weight that you are lifting. You are going to want to be lifting a weight that makes it possible for you to do only between six and twelve repetitions, and the last few repetitions should feel difficult for you to actually complete.

- Now you should do between 1 set and 4 sets of each exercise. Don't be afraid to experiment with how much weight you are lifting in between each of the sets. Between 1 set and 2 sets is generally enough if your goal is only to maintain your weight but not to lose anymore.

- Make sure that you are changing up your weight lifting routine regularly. You can do this simply by changing up the order of the exercises that you are performing so that you do not fall into a rut by attempting the same exact workout every day.

- Try to work out the bigger groups of muscles before you move onto the smaller groups of muscles. For example, you should exercise your chest and your back before you move onto your triceps and your biceps. The smaller muscle groups tend to tire out more quickly, and they will not have the necessary energy to push the larger muscle groups if they have already experienced a workout.

- Rethink the weight training program that you are doing every 6 months to 12 months to make sure that you still have the same goals and intentions in mind.

- Make sure that you are trying a number of different types of weight lifting ideas and weight lifting exercises. Keep the exercises and the ideas that you like, and if you come across any that you do not like, simply get rid of them.

- In order to continue to enjoy your workouts, you are going to want to include a lot of variety. You need to make sure that you are avoiding injury however by listening to your body and using the proper technique at all times.

Photo Credits: Mr. T in DC

• Ramp Up Your Metabolism Naturally If you want to jump start your weight loss efforts, you're going to need to focus on your metabolism. For most of us, our metabolisms have either been slowed by yo-yo dieting or even genetics and it can be hard to get them back again. However, it is not......
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