Health and Fitness Vault

How To Burn Fat And Tone Muscle Without Lots Of Space

2013-05-01T10:10:00.000+01:00

Many of us have good intentions when it comes to getting into shape but are always held back by some problems. One of the most common problems is space. What can you do if you don't have enough room to do star jumps or to fill your home with gym equipments? Fortunately there are many ways around this problem; you can still tone up and burn a lot of fats without needing to rent a storage unit. Let's take a look at some solutions.

CV or Cardiovascular

For the Cardiovascular exercise, a foldable cross-trainer or any other collapsible resistance machine should be great and won't take up too much space in the corner of your room. To get the most from it, you can try to adopt the ’interval training' approach. This means alternating between going fast and hard for a short burst, followed by recovering for a while at a steadier pace and then repeating.

For instance, you can practically 'sprint' on it for one minute (at around 75% of your maximum speed) and then go steadier at a lighter pace for three minutes (though there are all kinds of different ways to break this up). Alternating this way can help you to reach an 'anaerobic state' where your body will burn far more calories. It can also help to increase your average heart rate and trigger the production of more growth hormone which burns fat and builds muscle.

A cheap and fun training tool that doesn't take up too much room is a hula-hoop (this can be stored behind your sofa), so I recommend using it sometimes to keep things interesting. You won't really be able to do interval training with a hoop. However, as long as you keep up the pace, this will be a great way to get away from the cross trainer occasionally that will also target your abs and obliques (the muscles down the sides of the abs).

Resistance Training

For the resistance training with weights and bodyweight exercises, there are many things that you can do 'on the spot'. Things like isolated bicep curls for instance can be done perching on the edge of your bed, while squats only require enough room to stand. A dumbbell can be tricky to store, but when you're starting out you can use weight plates with handles, kettlebells (which are slightly smaller) or plastic dumbbells that you fill with water.

For most bodyweight exercises though, the minimum requirement for space is enough room on the floor to do press ups and sit ups. If you don't have this then you can still do sit ups on your bed, but for training your pecs you'll want to either try training in the garden or try doing press ups again a wall. Another option is to do dips in the kitchen. You can do this by using two chairs opposite each other - just put a hand on each surface and then lower and raise yourself in a slow and controlled manner in the middle.Perhaps the best investments that you can make for building muscle in a confined room is a pull up bar. This will fit into your door frame for a few dollars and will provide you with a huge range of bodyweight exercises for biceps, lats and abs.

Adam Scotts is a full time medical writer with IHealthNet and provides effective tips to readers on a variety of health issues including cervicogenic headache. He is a fitness lover and an ardent blogger. You can follow him on twitter.com/ihealthnettweet.

The Weight Loss Paradox: The Link between Neuroticism and Weight Loss

2013-04-30T03:53:00.000+01:00

According to an exploratory study done by Munro et.al, (International Journal of Behavioural Nutrition and Physical Activity), personality maybe a factor as to why a person cannot lose weight. There might be a correlation between personality and weight loss, and this correlation may well dictate the success or failure of the weight loss program. Ironically, the study found that negative behaviour (such as neuroticism) may well affect the success of a diet plan or a weight loss program. Let’s find out how.

Why you are not losing Weight?

Weight loss can be a major challenge for obese individuals. Weight loss regimens usually require strict adherence to a dietary plan or to an exercise routine. This requirement needs immense self-control to resist hunger and the temptation of eating a desired food. Because weight loss regimens require significant levels of self-control, obese individuals, more often than not, fail to comply or adhere to the program. In fact, the percentage for obese individuals who achieved the desired weight after a dietary program is low. More so, even if the individual achieves the desired body weight, the long-term maintenance of the weight also has a low percentage.

What evidence says?

The dilemma on low compliance rates among obese individuals sparked numerous research studies. One of them explored the influence of personality traits in choosing a weight loss program for the patient. The study suggested that personality can be used as a predictor when it comes to tailoring a weight loss program. This is because personality traits (such as neuroticism) can affect an individual’s compliance and since most weight loss programs revolve around compliance, having a weight loss regimen that fits the individual’s personality, behaviour, needs, etc. is suggested to lead to higher compliance rate and ultimate success of the weight loss program.

The study divided the different personality traits into three categories: Neuroticism, conscientiousness, and extraversion. Neuroticism is characterized by negative emotions such as anxiety, depression, self-consciousness, and anger. Conscientiousness on the other hand, is defined by self-discipline, self-efficacy, dutifulness, and discipline. Extraversion involves traits of friendliness, cheerfulness, and gregariousness.

The Paradox

Surprisingly, the study found out that obese individuals with personality traits belonging to the “neuroticism” category had a higher compliance rate and percentage of weight loss. Meanwhile, the facets of personality belonging to conscientiousness didn’t show any significant relationship. The results for neuroticism were surprising and ironic as it is often associated with low self esteem and low productivity and the personality traits under the category of conscientiousness were expected to fare better when it came to commitment activities such as weight loss programs.

Possible Reasons

There might be plenty of reasons why the science (study results) show that neuroticism might indeed affect weight loss significantly. Specific explanations for these correlations may remain elusive, but experts offer certain hypotheses that might help clear out this paradox.

● Conscientious people focus on long term goals

According to some experts, conscientious people focus more on long term goals and not on immediate issues such as weight. It is also said that these types of people might be concerned with other aspects of their lives (e.g. career, jobs, and education) and therefore pay little attention to weight or weight loss programs.

● Neurotic individuals appear to respond more to satiety

This is one factor that may affect the success of weight loss among individuals with neuroticism. Unlike their counterparts, these individuals are deemed “unrestrained eaters”, which means they eat in response to hunger and appetite (the opposite trait goes out for conscientious individuals). It is found that unrestrained eaters respond more to satiety. An addition of satiating agents or a diet plan with high satiety but with low fat and carbohydrates is just what they need to eat less; therefore the reduction of their food intake can be radical which leads to a greater weight loss.

The paradoxes we have seen goes to show that weight loss programs are never easy. Still, numerous factors must be considered to ensure their success.

Is Gluten Free Diet Right For Me?

2013-04-17T09:16:00.000+01:00

Barley, rye, and wheat contain a protein complex called gluten that consists of gliadin and glutelin. Some individuals suffer from an intolerance or a sensitivity to the proteins, which causes a digestive disorder and a variety of symptoms. These people typically adhere to a strict gluten-free diet, substituting other grains and foods in the place of those containing the irritating substance. Though humans have included a variety of grains in their diets for thousands of years, some today believe that modern man has no use for gluten products. This belief gave rise to an ever-increasing opinion that gluten-free diets benefit people overall.

However, scientific research may suggest otherwise. Research indicates that gluten intolerance or sensitivity increased by fourfold in the last 100 years until around 2004. Surveys suggest that approximately one percent of the population suffers from a problem with gluten. Scientists speculate that many factors contributed to this dilemma.

Intolerance or sensitivity to the protein complex tends to emerge from one generation to the next through genetics. Methods of preserving and processing foods commonly include using gluten-containing grains as fillers or for creating a more desirable texture. Common foods ranging from candy and processed meat products to various snacks contain the grains, which increase the likelihood of exposure and the potential for developing symptoms in individuals having the disorder.

Gluten-Free Eating and Weight Loss
Public surveys suggest that almost one third of the American population has an interest in the benefits of consuming a gluten-free diet. A major argument used by proponents of the strict dietary regimen by the public revolves around weight loss. Circulating reports recommend that eliminating foods containing the protein complex from an everyday diet enables individuals to lose weight and manage a healthy weight more easily.

Researchers advise that as many calorie rich foods contain gluten, reducing or eliminating these products from daily consumption automatically reduces calories and causes weight loss. On the other hand, experts advise that gluten-free diets also cause dietary deficiencies and may increase fat intake. Baked products labeled as gluten-free for example, often contain higher concentrations of fat.

Though some claim numerous health benefits experienced by adopting a gluten-free diet, scientific studies correlating this belief do not exist. Researchers discovered that those diagnosed with celiac disease and refraining from gluten consumption often have an elevated body mass index. An increase in whole grain consumption typically reduces body mass index. The usefulness of body mass as an indicator of health is far from certain, however.

Benefits of Gluten
Scientists believe that gluten contributes to blood pressure regulation. The gliadin component of the protein complex reportedly inhibits a powerful vasoconstrictor. Gluten also creates a healthier environment in the digestive tract by encouraging healthy bacterial growth. These microorganisms protect the gastrointestinal system and the body from cancers, cardiovascular diseases and various inflammatory conditions. Individuals requiring gluten-free diets include those diagnosed with celiac disease, Hashimoto’s disease, and certain autoimmune disorders.

The link between gluten intolerance or sensitivity and these conditions revolves around the irritation of the digestive tract, which causes leaky gut syndrome. Gluten irritates the lining of the intestinal tract. As the membranes between the cells of the digestive tract deteriorate, contents spill into the abdominal cavity, which may affect any of the other body systems and create numerous symptoms. The benefits of a gluten-free diet are far from certain. Talk to your physician about whether eliminating gluten might be helpful for you.

Hanna Miller is still considering whether she should eliminate gluten from her Houston diet, and is seeking advice from well-trained physicians and nutritionists.

Maximize Your Post-Workout Muscle Recovery : Bodybuilding

2013-04-16T14:40:00.000+01:00

Getting yourself to the gym is a difficult enough feat; however, what's worse is the fact that many people are working out hard and not reaping the maximum benefits. Building muscle is crucial for burning more calories on a day-to-day basis, reducing the physical effects of aging, protecting the bones, and so much more. Not letting your muscles properly recover after pumping some iron, though, could have an adverse effect and essentially cancel out the gains of your workout. If you want to see the quickest results, avoid injury and achieve overall better health, follow these tips for your muscle health and be prepared to see a big difference.

Don't Forget Downtime
A lot of people make the mistake of workout-binging: pushing themselves to the limits without enough rest. When you practice resistance training, bear in mind that what you're really doing is tearing and breaking down fibers in your muscles. As with anything, repairing these muscle fibers takes time. This doesn't mean that you should lighten up on your workout, per se, but incorporating recovery weeks will help to avoid fatigue and give the muscles time to rebuild as bigger, stronger muscles. Every four weeks or so, take a week filled with lighter workouts. Do fewer reps, don't overexert yourself when it comes to the amount of weight you use, and try something easy on the joints, like yoga.

Get your Beauty Sleep
You'll probably be proud of yourself if you get up at 5am to incorporate a workout before starting your day - and you should be - but make sure you're getting enough sleep. Poor sleeping habits lead to faster fatigue, which is counter-productive. More importantly, your body has higher concentrations of muscle-building hormones and lower concentrations of catabolic hormones during sleep, so if you're missing out on your eight hours, your muscle recovery won't be as efficient or speedy.

Pamper Yourself
Okay, maybe you shouldn't literally be pampered, but having a personal trainer (or even your significant other) massage your muscles before a workout helps to limber them up and avoid unnecessary strain and injury. Your muscles are like rubber bands - they can get very tight and "snap" if they're not warmed up enough. Get yourself a foam roller or some massage sticks if you'd like to do this yourself, but the point is to find sensitive areas and massage deep into the tissue until the pain begins to dissolve.

Necessary Nutrients
Find yourself a good protein powder for post-workout recovery to help speed up the muscle recovery process and give the body the nutrients it needs to help the muscles grow back bigger and better.

Lung Cancer: Causes, Treatment And Genetics

2013-04-15T10:45:00.003+01:00

Lung cancer affects our lungs, a vital organ that supplies oxygen to our body and gets rid of carbon dioxide. In some cases, the lungs may become riddled with a disease which is characterized by an uncontrolled growth of cells which results in unhealthy tissue – this is known as lung cancer. Unfortunately, this unhealthy tissue inhibits the lungs from functioning well and they become less and less efficient as the cancer cells multiply and grow.

Cancers can be benign or malignant. Whilst benign tumors are less of a problem because they do not spread, malignant tumors are those which are

cause for more concern as they spread to other parts of the body. Malignant cancers may begin in the lungs and the spread and target other organs.

The opposite is also possible whereby the cancer begins elsewhere and the spread to infect the lungs. This latter type is referred to as a metastatic tumor.

Men are at a slightly higher risk of breast cancer than women of developing the disease. The risk amongst smokers is known to be dramatically higher. The cases of lung cancer are on the increase and whilst smoking does play an important part, longer life expectancies are also responsible for the rise in cancers.

Further causes of lung cancer

Sometimes a hereditary or sporadic genetic mutation may be responsible for lung cancer. There are genetic predisposition tests available that can estimate a person’s genetic risk of developing lung cancer. These DNA tests are carried out by means of a sample collected by means of an oral swab. Laboratory DNA testing of the sample can determine the percentage probability that the person tested will develop lung cancer throughout their life.

Whilst a genetic predisposition test for lung cancer can give you an idea of whether you will develop this disease, it can only do so for hereditary cancers (in other words, for lung cancer genes we are actually born with) not for cancers caused by random mutations which could happen at any point in our life. Other cancers are caused by external environmental toxins, carcinogens and neuro-pollutants which can trigger gene mutations which results in cancer. Asbestos, tobacco, air pollution from traffic are just a few possible causes of lung cancer.

Treatment of cancer

The treatment used depends very much on the cancer, how big it is and whether it has spread or metastasized. Typically treatments include surgery, chemotherapy, radiation therapy, drugs and medication as well as supportive care. Surgery again will vary depending on the tumor. In some cases just a small section of the lung will be removed and in extreme cases, where the cancer has spread too much, the entire lung could be removed.

Karl M McDonald is a specialist writer, namely writing about genetics and DNA testing. The author does however, delve into a diversity of other topics including pregnancy, parenting and schooling. More articles by this author can be found in the article knowledge base for: homeDNAdirect Nz

How To Obtain A Ripped, Muscular Physique

2013-04-13T09:10:00.000+01:00

A lot of people go to the gym these days but to be honest, very few of them actually get the kind of physique that they dreamed of. Even the guys that seem to be there every day of the week struggle to get the ripped, muscular appearance they set out to get and truthfully, there are a few simple reasons why this is the case.

Achieving a ripped physique is not all about building as much muscle as possible, but also about keeping your body fat low and eating the right foods (i.e. a high protein, low fat diet). If you don't get the balance between muscle building and weight loss right, you're never going to get the body you dreamed of.

Luckily, I've created a guide which will walk you through everything you need to do (and not do) to achieve your goal.

Lift Heavy Weights

A lot of guys make the mistake of lifting weights that are too light for them. If you don't lift heavy enough weights, you're simply not going to build muscle. Sure, you might build a little bit of muscle and ultimately appear a bit more toned, but you're not going to push your body enough to truly engage the growth hormone.

Only by lifting heavy weights and pushing your body will you trigger the effect of the growth hormone and force your body to build muscle. You have to remember, building muscle is a defence mechanism for your body so it won't actually build muscle unless it's shocked into doing so.

Obviously, it's important that you don't lift weights that are too heavy too, as correct form is just as important. It's all about finding this balance.

Eat Lots Of Protein

When I say lots of protein, I mean eat it; not drink it. A lot of guys regularly chug down protein shakes and although these are a good source of extra protein, you still need to get the vast majority of your protein intake from high quality food.

If your diet doesn't have enough protein, you can't build muscle, it's as simple as that. Your body needs protein in order to repair muscle tissue so without it, your body will take longer to recover and your muscle building process will be seriously hindered.

Keep Your Body Fat Percentage Low

In order to appear ripped (i.e. showing a six pack), you need to keep your body fat percentage extremely low. For guys, we're talking about 6% - 7% body fat if you really want hugely visible abs. Most guys start seeing visible abs at around 12% body fat so if you're carrying a bit of extra weight, it's going to pay to do some cardio or HIIT training.

In order to lower your body fat, you need to make sure that you're consuming enough calories but also, not too many. You also need to make sure that when you're gaining weight, it's muscle rather than fat, which is why your BMI is a bad judge of process.

Measuring your body fat percentage is a pretty complex subject, but there are a number of guides available online that can help you (such as this extremely in-depth guide from iWantASixPack.com). This not only shows you how to calculate your body fat percentage but also, how to keep track of it and lower it.

Conclusion

Although achieving a ripped, muscular physique will always vary from person to person but ultimately, these are the three main points that you need to remember. You simply need to adjust them to accommodate your particular physique.

For example, if you're carrying a lot of extra weight but are already pretty muscular, it might be an idea to focus predominantly on weight loss with muscle building being a secondary priority. If it's the other way round, you should adjust your priorities accordingly.

How To Increase Upper Body Strength With BodyBuilding

2013-04-08T18:09:00.001+01:00

Increasing the body strength has always been the most popular thing to achieve since many centuries. Normally, the majority of the activities that we perform need force and strength in the arms and the upper body. The upper body includes the arms and hands, which are the basic tools for a human being to perform all day to day physical activities. The arms should be very strong and muscular to perform the physical activities with more efficiency and accuracy. The power in the upper body portion is equally important for both the males and the females.

The upper body strength gives the confidence and courage to the human body and it also gives the perfect and confident outlook. Well built arms and biceps increase the confidence of a male human being and he feels superior due to the power and strength that is exhibited through the strong arms and upper body. The power in the upper body can be developed by many different ways; among these ways weightlifting medical drugs, regular and light exercises and extra volumes of proteins input can be a few to note. The weight lifting can develop a good amount of strength in the upper body of a human being but it has also some side effects that in the old age these biceps create lots of troubles and pain in them.

Therefore, it is highly recommended to take light exercises for developing strength in the upper body of a human. The drugs are only the temporary solutions and they damage the body more seriously than providing the benefit of it for short term. Therefore, it is not recommended at all to use medication or other drugs to increase the strength in upper body portion or in the arms.

The extra use of proteins can be useful for certain level but as the digestive and metabolic systems get weaker, only protein input may not be sufficient to build the required strength in the body. Therefore, in the nutshell, the major steps, which are highly recommended for developing the strength in the upper portion of the body are given below. These steps are not only simple but also very easy to follow and need comparatively less rigor to carry out.

1. Warming up & Aerobic

The first very simple and very easy step to build or increase the strength in the upper body is to take some very basic exercise like warming up and aerobic. These exercises are very useful for developing pressures in the lungs and subsequently developing a strong mechanism of provisioning of oxygen to the body and subsequently the additional oxygen would develop extra energy for the body . This extra energy would be used in the form of power or strength in the upper body of the human body.

1. Pushup & Body Dips

This is the most powerful exercise that can develop a huge amount of power, energy and strength in the arms and the chest. This is very equivalent to the weight lifting in which not only some part of the arms workout rigorously but your entire portion of the body works out very rigorously to develop the extra amount of strength and capability to work.

1. Chin Ups and Belly Pressure

This is another very important form of exercise that can develop the extra amount of power, energy and strength in your upper body including belly, chest, and shoulders. The lungs also get more power and energy with the help of these exercises. Chin Ups are also very useful for increasing the power of digestion systems and respiratory system, which in turn, develop power in the upper body.

1. Bench Dips & Arm circulation

Circulating the arms in both directions would increase the flow of blood to the arms and thus the stronger blood veins would develop, which in turn can increase the strength of the upper portion of the body. Bench dips are much powerful than simple dips because they exert extra force on your shoulders and chest.

1. Upper Body Curling

The curling of the upper body forward and the backward with the help of any kind of support can provide you better results to develop extra energy and strength in the upper portion of the body. This provides stress to waist, shoulders and chest.

Arthur Richard Hammond works for different health care institutes. He also writes for some blogs like phentermine doctors and diet clinics. He always shares very useful information about the health and fitness.

Bicep Workouts: Bigger Biceps In Two Easy Steps

2013-04-04T14:41:00.001+01:00

Bicep training takes time, and big biceps don't come overnight. With commitment and patience you'll get the big womanizing biceps you're looking for. There are many ways to change a workout depending on what you're trying to achieve. For example, strength training is different from endurance training, and both are different from building for appearance. Here we're going to focus on increasing strength and size. I'm going to divide the training process into two steps. Each step should take about three to six months.

Step 1

The first step will last about three to four months. It's a beginner bicep routine that'll get your muscles ready to take on bigger loads. Beginners really

do not need much volume or special training techniques to put on muscle. A beginner's muscles are fresh and ready to repair and build muscles as long as they are challenged. Try not to add too much volume until a later step.

Your main focus should be getting good form down and working on your stability. A way to achieve this is by low volume strength training, with about ten to twelve repetitions per set. A key to building muscle is balance, make sure you do general back training- believe it or not it will help build your biceps.

Try to have two workouts a week, and maintain at least two days between workouts for your body to rest and repair. Workouts should include barbell curls, seated dumbbell curls, EZ bar curls, and concentration curls.

Step 2

The second step should take about six months. It's an intermediate bicep routine that will allow for moderate volume and strength building. Your focus in this step should be adding volume and putting higher demands on the muscles. Unlike the first step you should only work out the biceps once a week, and maintain at least 5 days of rest between each workout for proper rest and repair. Like before, it is very important to work out the back with pull-ups and rows. Reps in this step should only be about six to eight; however four sets should be done per workout as opposed to only two.

The idea is adding more weight and doing less repetition. Form is everything! This is why it is important to get good form down in the first step. Good exercises for the second step include barbell curls, seated dumbbell curls, EZ bar curls, hammer curls, and concentration curls. Unlike the other exercises, concentration curls should be done in about twenty reps, and only two sets should be completed.

Conclusion

You have to be committed to your goals and stick through the pain and exhaustion to get where you want. It’s not easy, but the reward will be great, that self gratification that comes from looking in the mirror, or the hottie who can't keep her eyes off of you. It takes work but it is worth it.

This post was written by Alex L. from Big Biceps Fast; specializing in bodybuilding and bicep workouts that show results.

Five Exercises That Will Strengthen Your Core (Abdominal Exercise)

2013-04-03T14:11:00.000+01:00

Strengthening your core takes more than just sit-ups. A strong core requires strengthening your back, abs, buttocks, and quads. Here’s a great workout for getting that six-pack and all you need is your hardwood floor and your socks or some towels!

The slippery surface created from wearing socks (or using towels) on the hard

surface will require more muscles to work in order to stabilize your body throughout the movement, giving your workout that much more edge if you don't have access to equipment like the bio force pro. So put on those socks or grab your towels and let’s get started.

1. Side Sliding Plank: In the plank position slide your right foot out to your side while stepping your right hand out as well. Slide your left foot in to meet the right foot, and bring the left hand in under your shoulder. Now that you've slid one “step” to the then repeat back to the left to complete 1 repetition. Repeat this exercise 10 more times before moving on to the next one.

2. Sliding Mountain Climbers: Staying in the plank position, slide your right foot toward your hands so your knee touches your chest. Then return it back to the starting position and perform the action with your left foot. Be careful to keep your hind-end level, with very little movement throughout the motion, by focusing on contracting your core. Now, just like before, repeat this exercise for a total of 10 repetitions.

3. Sliding Plank Crunch: Again, starting in the plank position, slide both feet towards your hands and bring your knees to your chest. Slowly slide them out again to the starting plank position to complete your first repetition. Repeat this exercise 10 more times.

4. Sliding Hamstring Curl: Flip on over to your back and dig your heels in so your body weight is supported between your shoulders and your heels. Then slide your heels up towards your buttocks as you raise your hips to have your feet rest directly under your hind-end. Slowly slide your feet back out to the starting position until your legs are completely extended, but don't let any part of your body touch down before you slide your heels up for a second time. Repeat the hamstring curl 10 times – or until you feel the burn!

5. Sliding Forward Lunge: Standing with your feet shoulder-width apart, slide your right foot forward and your left foot backwards as you lower straight down into a running lunge position with your front knee forming a 90 degree angle. Stand back up and slide your feet together; repeat the movement with your left foot forward and your right foot behind. Continue with this exercise to complete 10 lunges on each leg.

Repeat this circuit three times and don't be afraid to add your own favorite core exercises to the mix. Want to kick it to the next level? Place towels under each hand for the plank exercises and add weights to the hamstring curl and forward lunge.

Eight Diet Tips On Appetite Suppression

2013-04-03T02:20:00.000+01:00

Introduction and background

Everyone would agree that a body in good shape not only gives you confidence but also helps you achieve what you aspire to do. When it comes to managing weight gain, one may set out to extremes like taking weight loss supplements or putting oneself to starvation.

One should prefer considering what to eat rather than starving oneself during

dieting. On road to weight loss, the problem faced by almost all dieters at some point is ‘how to curb hunger and suppress appetite’. Before taking into account any appetite suppression tip, a dieter must know why he/she cannot withstand hunger.

Understanding conspiracy of brain signals and our digestive system that ask for the food and get their wants by allowing us excess calories intake, would really help curb appetite with certain tips. Our brain regulates a number of interacting hormones such as leptin, ghrelin, peptide YY, GLP-1 and others.

These hormones monitor how much and what someone eats, keeping a check on body weight. Such uninterrupted monitoring of signals to brain drives a number of processes, one most important of which is hunger. Sufficed to say that human hunger is one complicated factor that needs appropriate way to deal with it. Here are eight diet tips than can help suppress appetite.

Tip # 1 Add Volume to Foods with fiber

List of appetite suppressing diet tips cannot be complete without bringing up fibers in it. Foods that are rich in fibers make you feel fuller. Higher fibers food like vegetables, whole grains, beans and fruits reduce appetite giving a feeling of satiation for long. The fibers expand in your stomach leaving a reduced amount of space for any other food you take in. Consequently, you will consume less high caloric food and reduce weight.

Tip # 2 Drink Plenty of Water

You need water to survive and it is preferable to drink more to get the benefits associated with it. Drinking plenty of water will make you fight hunger pangs. Water has so many benefits and foremost is; contains no calories and regularize hydration content keeping you fit for daily activities. Often times when we think we are hungry, we are just dehydrated. Drinking water helps curb the desire to eat more frequently.

Tip # 3 Exercise

There are certain types of exercises that work better than others do at decreasing appetite. Exercise helps by lowering levels of ghrelin, a hormone that stimulates appetite in the short term, while raising levels of peptide YY, a hormone that suppresses appetite. The more you exercise, more easily you could tune your appetite signals, which may aid in counteracting them. Nonetheless, a session of intense exercise, can repress hunger by boosting levels of appetite suppressing hormones. Exercise can help you lose weight because it burns calories.

Tip # 4 Count on Proteins

Proteins rank higher amongst other foods that keep hunger at a bay. You should take proteins with each meal, as they are great in keeping cravings away.

They suppress appetite by taking longer time to digest, staying in the alimentary canal and keeping glucose levels within normal limits. Protein source may not necessarily be meat; one can take proteins from lentils and nuts as well.

Tip # 5 Delaying response to first appetite trigger

One important tip to fight cravings back is saying ‘no’ to food when your hunger triggers for a snack or so right after your primary meal. Waiting awhile, before eating second time, will help you eat less or at times prevent you from taking surplus calories at all.

Tip # 6 Tea or Coffee

Tea or coffee can also help to restrain from over eating. The caffeine in these products is natural appetite suppressants. It is not advisable to take excess of them, however, a mug or two when needed will help you stay away from the rich calorie foods so you can lose weight.

Tip # 7 Take Nuts

Studies show that eating an ounce of nuts such as walnuts, peanuts or almonds eliminate cravings and diminish your appetite by chemical changes in the body. Water should be taken before eating nuts to provide the medium for reaction in stomach.

Tip # 8 Appetite Suppressants

There are many diet drugs and supplements available and have been in use for either of two purposes i-e enhancement of metabolism or appetite suppression. The simple fact is that such supplements can help a diet by suppressing appetite. Appetite suppressants promote weight loss by tricking the body into believing that it is not hungry or that it is full. They reduce appetite by increasing serotonin or catecholamine two hormones released from brain that affect mood and appetite.

Conclusion

Now armed with the eight appetite suppressing tips, you can fight back your hunger and reduce weight. Although, it is good to stick to natural tips but you can safely harbor to ‘over the counter’ appetite suppressant products to curb hunger.

The author is a dedicated weight loss enthusiast and blogger who strongly believes in using the best appetite suppressant to achieve the optimal weight loss. An expert in the science of appetite suppressant supplements, his sites feature some of his own personal recommendations.

How A Gluten Free Diet Can Help You Lose Weight

2013-04-02T12:58:00.002+01:00

Gluten free diets have been around for a long time now. It is a great source of relief for those who suffer from celiac disease, or have some form of intolerance to gluten. The symptoms can be rather debilitating for some people from abdominal pain and bloating to extreme diarrhea. So, it leaves very little options, other than living a gluten free life.

Fortunately, there has been significant research performed, which results in a

ton of information available to anyone who chooses to go the route of a gluten free lifestyle. This paved the road for those who want to try this diet for other reasons, such as losing weight. But, don’t kid yourself.

Even though there is a lot of information and products available to help with gluten free diets, it will still take effort and work on your part to make it work. It’s just like any successful diet out there, as you need to make some changes. So, read on to learn how it can help you reach your goals.

Don’t Starve Yourself

First, make sure you don’t stop eating. You actually need calories and food in order to burn calories. That might seem a little contradicting, but it’s true…always has been. If you don’t feed your body, it will assume it is starving and will go into defense mode by not burning calories. It could actually backfire and lead to weight gain. Yikes!

So, don’t eliminate gluten from your diet by simply eliminating meals. In fact, many people should eat more meals than they currently do. Four smaller meals a day is much better for you than 2 larger meals. Start with a decent breakfast of yogurt and buckwheat, as it will increase your metabolism a lot more than having just a cup of Joe. No, I am not watching you in the morning…it’s just a common occurrence in many households.
Spread your daily calorie allowance throughout the day by eating something, even if it’s small, every 2 to 3 hours. Set a timer, if it helps.

Renovate the Pantry and Fridge

Now, I’m not talking about getting the hammer and drill out, unless you have items in there that have solidified. But, as with any diet, an overhaul is probably in order. Get rid of the foods you won’t be able to eat, and replace it with gluten free items. Take a look at the following list to get an idea of what you should stock up on:

Fresh fruits and veggies
Seeds, nuts, and legumes
Lean meats and fish
Low fat dairy products
Carb free noodles

In addition to the list above, replace your current grains in the home with gluten free products such as brown rice, amaranth, quinoa, buckwheat, and basmati rice. If you look online for various gluten free products, you will also find baking mixes that are available for convenience.

Calories still Count!

Just because a product is gluten free, it doesn't mean that it’s calorie free. Those still need to be counted, if you want any chance at losing weight. And, they can add up fast if you aren't careful.

In order to lose weight effectively and long term, you need to reduce your caloric intake on a reasonable and healthy scale. Speak with your doctor to know how many calories you should be consuming to lose weight and stay healthy at the same time. Also, there are sites online that help you keep track of your daily calorie intake. So, you no longer have to keep a book log lying around, or add them up. A good site will automatically do this for you as you enter the foods…and for free!

The Trappings of Eating Out

It can be tricky to know exactly how many calories you are eating when at a restaurant, or if you are consuming gluten. However, it’s not impossible. Choose restaurants that offer nutritional values, as well as gluten free items. If it’s not on the menu, ask. If they are unwilling or unable to provide you with the information, go elsewhere. You can always call ahead, of look for their menu information online. I often look ahead when dining out and know exactly what I’m going to order before I even pull into the parking lot.
Also, don’t be afraid to make special requests, such as replacing fries for broccoli, or have your fish baked, steamed, or broiled rather than fried. Breading could be a big downfall for both calories and gluten.

Convenience can be Detrimental

Avoid prepackaged foods whenever possible. But, if you do choose to have some around the house for convenience, make sure you read the labels to know if there is gluten in it, as well as if it makes sense for calorie intake. Keep in mind; it might not say “gluten” in the ingredient list. Other terms to avoid are “wheat”, “barley”, and “rye”. You could also find products that have “made in a gluten free facility”, or something similar, which means there would be no cross contamination with other products containing gluten.

In Closing

I have shared enough information to help you get started. But, always check with your physician to know what you should be doing when making a big change in your diet. Also, pairing your new diet up with a good workout regimen will create quicker and longer lasting results.

Rick Mercado has found success in his early 30’s as an online marketer and freelance writer. He enjoys working from home, or can be found at the local coffee house, often researching on his laptop for future projects. He was visiting www.biogirlhealth.com when he chose to write his latest series on gluten free living. Rick is an outdoor enthusiast with hiking and kayaking in his hometown area of Nova Scotia. He is married, and dreams of becoming a helicopter pilot someday.

How to Pick The Right Bodybuilding Supplements for You

2013-03-29T21:28:00.002Z

Bodybuilding supplements are dietary additions that one can use to enhance the body tone by enabling the body to gain weight or by reducing the amount of food intake while at the same time meeting the necessary body requirements. These are mostly used by people involved in sport activities like athletics and muscle building activities.

The most commonly used are vitamin supplements but in the market today,

there is a wide range to choose from including protein, essential fatty acids, glutamine, amino acids and testosterone based supplements. This article gives insight into how to pick the right bodybuilding supplement for you.

To begin with, it is important to know that bodybuilding supplements come either as single ingredients or as a blended combination of a range of various supplements. A wise choice may call for the use of the blended type, which incorporates many nutrients into one item. This not only saves on money, but also reduces the number of individual supplements that one has to take. One type of the blended category that comes with a lot of nutrition benefits is the protein. They come in many varieties and some of the benefits are as follows:

Protein Powder

This is the most suitable choice for post workout dietary nutrition. According to the Dietary Supplement Health and Education Act of 1994, the powder feeds the muscles up to about 50 grams of protein and hence boosts their ability to repair worn out tissues. Whey protein falls under this category and research shows that it plays a major role in reducing stress levels and fights cortisol, a hormone that damages muscles. It also reduces blood pressure and boosts immunity by adding on the glutathione levels in the body. Whey comes in the form of isolates and concentrate powders. Concentrate powders are cheaper and easier to begin with for starters. Powder protein can be used as a snack or as meal replacements.

Casein Protein

These are ideal for use at bedtime due to their tendency to take long to get digested. (5-7 hours). Muscle repair by casein protein is efficient as the body remains anabolic throughout the night. The casein supplement is affordable in that the price per serving ranges between $0.96 and $1.14 in a majority of stores that stock them.

Other categories include soy proteins, beef proteins, egg proteins and milk proteins. With the various functions that they are meant to fulfill, one must take into consideration whether they are weight gainers, meal replacement powders, protein bars or ready-to-drink protein supplements. Important factors to consider include making sure that the supplements contain weight gain products, especially for beginners. They must also contain muscle recovery ingredients like Vitamin C. Vitamin C contains antioxidants that neutralize particles that destroy muscles during workouts.

When all is said and done, it is still important to keep in mind that supplements should not entirely be used as food replacements. While they play a very important role in bodybuilding and muscle repair, it should be kept in mind that supplements are just boosters to a good balanced and regular diet.

Five Tips On How To Build Your Muscles (Bodybuilding)

2013-03-05T22:03:00.000Z

Did anyone ever tell you that building muscle is all about genetics? Have you spent years lifting weights, only to see minimal to no increases in your strength? Do you want to get big biceps, defined abs, or bulging lats? You can do it, and don’t let anyone tell you that you cannot. It simply requires that you follow the five tips provided here.

One: You Have to Eat More

If you want to significantly increase you muscle mass, you cannot do so while dropping lots of weight, or eating to lose weight. No, you have to be eating enough food—calories and protein—for your body to build the muscles that you want.

Many people who are into lifting and fitness worry that if they eat too much, they will gain weight and lose their physiques. This should not concern you at all. As long as you are working out and lifting, those extra calories will go to muscle mass, not fat. So get out your peanut butter and other proteins, and dig in.

Two: Pick Up the Free Weights
If you want to build muscle, you are never going to do it with exercise machines or Nautilus equipment.

Those machines are great for getting minimal amounts of muscle mass, or building up strength if you are just beginning to lift. But if you have been lifting for a while, Nautilus machines simply won’t provide the amount of resistance and weight that you need to get stronger. Head for the free weights.

Three: Keep to the Classics
When you are lifting, don’t get too fancy. There are lots of great exercises you can do to fill out various parts of your physique, but if you are still building a foundation layer of muscle, you should not worry about those lifts. Instead, focus on the classic, canonical lifts—these are the lifts you see weight lifters doing in the Olympic Games. The clean and jerk, the dead lift, the bench press, and squat will develop muscle groups all throughout your arms and torso, and a few months of those routines will have you looking very buff.

Four: You Have to Feel the Burn
If your lifting routine isn’t really hard, then you are not doing it right. To build muscle, you have to lift a lot of weight, and it should really challenge your muscles and make you sweat. If you feel yourself coasting, add a few more pounds and make it more difficult. You will feel yourself progressing quickly, but don’t stop adding weight and increasing the resistance.

Five: Remember Your Supplements
There are lots of supplements targeted at men who are trying to get in better shape. There is no need to use any one particular supplement, but you should certainly be taking one. If you don’t, you run the risk that you will not get enough of an important nutrient or mineral for a stretch of time. If you go even a week without getting enough of your vitamins, that can really throw off your workout routine and sidetrack your progress. So get a supplement and take it every day. It will ensure that you have the basic biochemistry need to keep yourself strong and always getting stronger.

If you follow these five easy tips, you will gain muscle mass, and you will look strong with your shirt off, or when you are only wearing a tank top. Not everyone can look like the bodybuilders on TV or in magazines, but everyone can build a healthy, muscular physique.

Dan Clay is a Sydney personal trainer and owner of Dangerously Fit. If you would like to book a bootcamp in Coogee, click here.

Diabetes And Childhood Obesity Correlation

2013-02-26T20:13:00.000Z

The rate of diabetes among children in the developed world is growing every day, with more and more of our kids at risk of suffering from a lifelong battle against the disease, and the trend of increasing obesity among those same young people indicates that the two problems are linked.

Unfortunately, different studies and opposing viewpoints can make it very difficult to tell fact from fiction where childhood obesity and the prevalence of diabetes is concerned. Here are the real, straight up facts on the correlation between diabetes and the growing problem of childhood obesity:

1. Dwindling Physical Exercise
In homes around the developed world, children are spending their time using computers, video games, iPods, and other popular electronics instead of playing outside. In schools, physical education programs are being cut at a staggering rate. All in all, children are getting less exercise today than any time in history. Now, while childhood obesity doesn't necessarily lead to adult onset diabetes (more on that below) it does encourage the thought process and lifestyle that promises to breed only more of the same - not a good path to set out through life on.

2. Childhood Obesity is a Precursor to Diabetes
To prove the point made in the this title, we’ll need to turn to scientific research, and there are eight different studies that are usually touted as the proof needed to convince you that there is an important link between childhood obesity and diabetes.
Of those eight studies, all of them provided findings that indicate a significant association between the two, with a higher childhood body/mass index (BMI) leading incontrovertibly to a higher risk of diabetes, both type 1 and type 2, in the future.

3. Obesity and Diabetes Feed Each Other
One of the most pointed areas of the correlation between diabetes and childhood obesity is the fact that one feeds the other, leading to exactly the type of lifestyle that threatens to increase risks of complications, and even death, down the road.

In order to avoid this problem - indeed, all of the problems of diabetes - it is important to teach children about the importance of good eating habits and a physically active lifestyle from the start, paving a road for them that will help them to make their own positive choices when you’re not there to guide them, and eliminating the risks that are associated with obesity throughout life - diabetes included.

This post is written by Anna. She is a healthy lifestyle junkie and nowadays is sharing her ideas on Diabetic Diets News Blog.

Fast-Track Weightloss, Rapid Results

2013-02-14T20:35:00.001Z

Most people interpret the idea of getting skinny quickly by having an extreme diet or fad diet wherein they skip eating and take off any foods which they think can make fat. In truth, extreme diets are not good for the health. There are actually a lot of nutrients and minerals that may be obtained from the foods that a person unknowingly eliminates in an extreme diet.

The good way to get skinny fast is actually achieved by boosting up the body’s metabolism. When the body has good metabolism, it is easy to burn the calories that come from every food than allowing it to be stored in the body as fats; thus, creating the ugly love handles as days go by.

The Right Way to Get Skinny
To increase the body’s metabolism all one has to do is to eat a complete meal every day. As most people believed that eating meals can make someone fat, there is actually no truth to it. In fact, most people who ate a complete meal are the ones who got skinny as fast as 10 days than those who skipped the meal. This is because all the nutrients that can increase body metabolism are actually present on the foods people are eating.

Thus, it is okay to take as much 6 meals a day as long as it is in an appropriate serving. To boost up the body metabolism, take in lean protein, complex carbohydrates and less on mono- unsaturated fats which actually cause fats to store in the body. The mono-unsaturated can actually be seen frozen whenever foods are placed inside the refrigerator temperature.

The Difference between Bad and Good Skinny Body
Being skinny always makes a person looks good, even healthier and sexier that is why most people are rushing their way towards getting slim. However, there is actually a difference between good and bad skinny body. It must be noticed that a person who is getting slim from a really fat body forms sagging and dull skin while others have firm and moisture rich skin. This difference is actually brought by the way on how to get skinny fast.

A person will have sagging and dry skin by depending only on dietary supplement and eliminating necessary foods that may be a good source of vitamins and minerals without even maintaining a healthy and proper exercise. Due to stress and the lack of proper nutrients as well as suitable body-shaping methods, the body can become dull and unhealthily sagging. Whereas if the person is following the healthy way of getting skinny fast, a person will be able to retain beauty and fitness despite a willowy body.

Get Skinny Faster in a Healthy Way
The best way on how to get skinny fast is through the healthy way and that is about increasing the body metabolism instead of eliminating some foods which may are rich in vitamins and minerals needed by the body to remain glowing, while on the way to getting skinny. By this, it is also good to follow health advice from personal health and fitness advisor to know what type of exercise and the appropriate serving of meal for safety and more successful results. Aside from this, increasing body metabolism should always go along with the spirit to get skinny fast and everything would surely be effective

Sarah is a mom of 2 children who had an issue of pregnancy weight, that led her to exploring weight loss topic a lot. After getting rid of extra weight, she's passionately shares her experience and writes about weight loss tips, diet programs, slimming pills and other products for several weight loss sites, such as dietslimmingpills.org.uk

Five Foods To Avoid Eating When Pregnant

2013-02-11T11:45:00.000Z

When you are pregnant your whole lifestyle is going to have to change for the safety of you and your unborn child. Everyday foods that you are used to eating without thinking twice about will all of a sudden take on a new meaning and be a threat to you and your developing baby. Don’t be put in a dangerous situation and know exactly what you can and can’t eat when you are expecting.

Seafood and Fish

You are able to eat some kinds of fish but it is important that you take special care when deciding what fish to eat and how much you consume. It is advised that you should not eat any shark, marling or swordfish when you are pregnant or nursing as they contain high levels of mercury, this can damage your baby’s nervous system. You should also limit the amount of tuna you eat (no more than 140g a week).

Undercooked Meat

You have to be extra careful with the meat that you eat when you are pregnant, you should cook all meat and poultry so that it is steaming hot and there are no signs of blood or pink in the meat. If you enjoy eating your meat rare, then this has to stop whilst you are pregnant as it can cause an issue related to toxoplasmosis which is very dangerous to your baby. To completely avoid toxoplasmosis you should wash all surfaces and utensils thoroughly after they have been in contact with raw meat.

Cheese

There are many different varieties of cheese you should avoid eating when you are pregnant, they are mostly mould ripened soft cheeses such as, brie, camembert and chevre. These types of cheeses are made with mould and can contain listeria which is can be harmful to your unborn baby.
You are still able to eat hard cheeses such as cheddar, parmesan and stilton. You should be careful when eating other types of cheeses to make sure they are made from pasteurised milk, this includes feta, cream cheese, mozzarella, cottage cheese, goat’s cheese and cheese spreads.

Peanuts

If you do enjoy eating peanuts or foods that contain peanuts (such as peanut butter) it is ok as long as it is part of a healthy balanced diet. In the past it was believed that peanuts can be a threat to the pregnant woman and the unborn baby, however in recent years research has shown that there is no clear evidence that peanuts can affect your baby. Just to be safe it is advised that you should reduce the amount of peanuts eaten.

Cured Meats

In some countries it is believed that cured meats such as pepperoni, salami, chorizo and parma ham can be harmful to pregnant women as there is a small risk that these foods harbour listeria which can cause toxoplasmosis. There are no official advisories or guidelines in the UK telling women to avoid cured meats, however if you are worried about it you can choose to avoid eating them during pregnancy.

Jayne is a pregnant and follows the expert clinical advice given to her. She likes to share this advice to help others, she gets all her helpful information from http://www.glowm.com/

How To Build Bigger Back Muscles - Bodybuilding

2013-02-11T11:30:00.000Z

Developing a complete back can be rather difficult. As you are working muscles that are out-of-sight it can be tricky to constantly engage them. Unlike a muscle such as the biceps, that you can easily stare at and focus on while performing any movement for it, the back muscles are nearly impossible to keep an eye on while you work. That is why the back, more than any other muscle group, has to be trained by feel.

The muscle-mind connection is not nearly stressed enough to lifters. Often people will simply try and push, pull, yank, or toss the heaviest weights they can handle. While this does work on a general principle of overloading a muscle, you tend to lose out on getting the maximum development out of the target muscle group.

One of the biggest differences between being training for strength (athletes or strongmen) compared to bodybuilding is that your sole goal in bodybuilding is muscle development. Yes, you will gain strength and power, but that is the by-product.
So how can you better facilitate muscle growth?
A key point is to focus on exercise form and fostering a better muscle-mind connection to ensure your focus is directed properly on the target muscle during the exercise rather than just moving heavy weight.

Master Back Building Tips

That is not to say you should use some serious heavy weight and mass building exercises when working your back, because you should. But, you also need to mix in exercises that can be done with an emphasis on form.

The Shoulder Blades - One of the biggest keys to working back movements such as rows and pulldowns is to constantly try and squeeze the shoulder blades together. When you are pulling down you should try and bring them together as your elbows get to your shoulders and continue that squeeze until your elbows are near your ribs. The same goes for rows but the squeeze occurs as the elbows near the ribs and moves past them.

Elbows - Concentration on the elbows is a key way to de-emphasize the forearms and biceps. People tend to focus on the hands and arms while yanking the weight. Really the key is the elbows. It is not the weight you are lifting at the hands, but it is weight the elbows are pulling through a range of motion. Back exercises are pulling motions but you need to pull from the right spot which is never the hands.

So how can you incorporate these two ideas into your back workouts to get more focus where it needs to be and build bigger lats? One of the best methods is to incorporate some lighter, high-rep sets in the beginning of the workout and then add one focused exercise on the end. Here is an example routine:

Deadlifts - 4 sets of 6 to 12 reps (because heavy deadlifts are still a critical exercise to back mass)
Wide Grip Pulldowns - 2 sets of 20 reps (reps should be done slowly, 3 seconds pulling, 1 second squeeze, 3 seconds back up)

Barbell Rows - 2 sets of 20 reps (same cadence as above)

Then just do your normal back routine. The idea is to really warm up the back muscles and help focus your attention on them and not your arms with slower pace, high rep exercises. Then your mind will be focused on proper form as you switch to your normal routine. At the end of your workout add:

Seated Cable Rows - 2 sets of 15 to 20 reps (again with the slow cadence)

If you have ever studied a large number of bodybuilding routines of champion caliber lifters you will find that the majority of them use a back routine that finishes with higher rep cable rows. The reason is simple; it is a great exercise to really focus on squeezing the muscles for maximum fiber activity at the end of the workout.
By making a few small, but important adjustments to your current routine your lat development should see some big gains as you learn to feel the muscles more and create better contractions rather than just 'going through the motions'.

Havner Stein is a fitness expert and athletic trainer who writes for the Nutribomb Fitness Blog. You can connect with Havner at our blog or by following us at our Google Fan Page.

Precious Health Tips For Women In Their 20s

2013-02-03T13:42:00.000Z

Maintaining their youthful energy right into their 30s and 40s requires effort when women are in their 20s. No matter how big a tornado your life is, staying healthy should be your top priority. With these valuable health tips, you can keep fat from creeping on to you, stay healthy and look younger. Long term well being of women depends on how much they take care of themselves when they are vibrant in their 20s.

Get Into An Exercise Regimen

Young women should develop a habit of exercise not only to develop a strong body but also to lower risk for disease and reduce stress. Engage in lively activities that you would enjoy doing- dance class, a kayaking trip, gym, yoga, jogging, swimming, or tai-chi.

Start with the activity three or four times a week and ease into it. Staying active in your 20s will very much reflect when you grow older.

Concentrate On What You Eat

For majority of the young women, weight has always been a big issue. Eating the right combination of foods by concentrating on whole foods including veggies, fruits and whole grains at this age is essential. Skip fried and fatty foods and always reach out for healthy nutritious food. Make sure you supply your body with essential nutrients such as potassium, proteins, omega-3 fats, calcium and Vitamin D. Not only will a healthy diet prevent those few pounds from gaining on to you but will also reduce chances of diseases.

Regularly Take Screening Tests

Screening tests are essential to keep an eye out for any diseases. Regular breast exams from health professionals every year along with monthly breast self-exams are important especially if you have a family history. During your annual gyno exam, get a pap test to avoid compromising on your fertility and health.

Protect Your Skin

Young women love tan and would go to any extent to have it. Tanning does more to you than cause skin cancer; it ages you prematurely and steals your skin of moisture and nutrients. Never leave the house without sunscreen. Eat a diet rich in antioxidants and drink lots of water to keep your body hydrated. See a dermatologist once a year for a full-body screening for any skin cancers.

Get A Good Night’s Sleep

Insufficient sleep can leave you feeling tired and lethargic the whole day. Moreover, it can make you gain weight, lower your immune defenses and experience stress and depression. With an 8-hour sleep, you can concentrate on your tasks throughout the day and feel fresh throughout the day.

Pop In A Multi-Vitamin Everyday

Improper meals can skip your body from receiving important nutrients. By taking a multi-vitamin daily, you can get a boost of essential vitamins and minerals. Even if you do not plan on having a baby anytime soon, iron and folic acid help prevent birth defects when you do conceive. Calcium and vitamin D in a good multivitamin will help keep your bones strong and healthy.

Mark likes to write about health tips for HDC Hair clinic. Women a lot of times worry about their hair treatment and what they should do them to keep them healthy avoiding hair loss

Five Things Dieters Do Wrong During Weight Loss

2013-01-30T12:55:00.000Z

Ninety percent of all "successful" dieters fail to keep weight loss off during the first year. Half of the remaining ten percent don't make it to the end of the second year without gaining the weight back. Those statistics are dismal. Why are people so bad at dieting? It is more complicated than merely possessing strong will power. Here is a list of five things many dieters do wrong:

Skipping meals (including breakfast) - the act of digestion burns lots of calories but more importantly eating three regular meals will help boost your metabolism. I know some people who eat dinner at 6 PM, skip breakfast the next morning and eat lunch at noon. Effectively fasting for 18 hours! The is bad for two reasons: during fasting times our body gets a little scared it may not eat anytime soon (an evolutionary protection mechanism against starvation) and stores extra fat; the other reason its bad is because we usually overeat after a fast. During the month of Ramadan, where Muslims fast from sunup to sundown, many people gain weight.

Watching TV while eating - This is called mindless eating. Lots of studies have been done showing people will eat up to 60% more while watching TV then if they dined without one. Look at your food and enjoy every bite.

Eating at restaurants or ordering take out - I don't care how healthy you think the food is, it’s probably not. Restaurants are in the business of making money and producing food that tastes good. We wouldn't go back if it were bad. Chefs know salt, fat and sugar enhances the taste of virtually any meal and most don't skimp on these ingredients. Are you getting an egg white omelet at the deli? How much butter (or bacon fat) was on that grill, how about the salt?

Buying low fat food - Typically low fat foods are made to taste better by adding more sugar and salt. I've always stated, “low-fat equals high sugar”. This added sugar raises your insulin level and promotes fat storage. Additionally, studies show eating high fat foods sate eaters longer and overtime decreases their weight.

Drinking diet sodas and not enough water – Research show people who drink diet soda gain more weight than their regular soda drinking counterparts. Scientists surmise diet soda tricks the body into thinking it’s getting calories and when it can’t find the extra energy it releases hormones to increase appetite. In any event, you should only be drinking water, unsweetened tea, coffee and the occasional glass of wine. Your liver depends on water for fat metabolism. If it’s slightly dehydrated it does not work as well and fat breakdown slows down to a crawl. Plus consuming cold water burns calories – not much but every little bit adds up.

It is possible to lose weight and keep it off. For most people it takes a lot of patience and a honest lifestyle change. If you believe you can do it, you’re right. If you believe you can’t do it, you’re right too. Which belief do you want to invest in?

Doug Joachim is a leading personal trainer NYC with over 17 years experience.

How To Lose Your Love Handles - Weightloss

2013-01-26T09:27:00.000Z

Love handles are very unattractive and can be embarrassing for anyone. Nobody likes the look of excess ‘flab’ on their body, but it seems like a lot of people simply don’t know how to get rid of the unpleasant fat build up.

What is the easiest way to get rid of love handles?

Well, love handles are basically the result of excess body fat being accumulated in and around the body. So, the only way to get rid of them is to decrease the fatty tissue that has been accumulated. There are tons of ways to get rid of love handles, but the truth is that many of the promised methods just aren't that effective.

A lot of people think that just doing sit ups will get rid of the excess fat build up, but exercising a single body part will not do the trick. Sit ups will only improve the tone of your abs, but not get rid of love handles.

People tend to think that if they eat less frequently that the love handles will simply melt away. This is actually counterproductive because when you lower your food intake, your body believes that food is scarce and will actually store more fat. The most important thing is to eat the right foods, rather than focusing of the amount of food that you are eating.There’s a ton of products and supplements on the market that claim to have an easy solution to love handles, but this is often just ‘hype’. These products are typically expensive, ineffective and sometimes even dangerous.

The best way to lose those love handles is to eat a nutritious and well-rounded diet. Eating around five to six times a day is recommended to prevent the body to from feeling starved. These shouldn't be very large meals, but smaller meals that allow your body to believe that there’s no shortage of food. This is going to promote your body to lose some of the excess fat build up. Practice a regular workout routine.

You’re not going to want to be doing heavy lifting or muscle building routines, but rather aerobic exercises and cardio. Using a treadmill is one of the best ways to burn off love handles.

You can find used treadmills for sale for pretty cheap if you look around. Working out four to six times a week is recommended and will yield the best results. Remember to be persistent and patient, your goals can only come with time.

This article was written by Gymkit UK; Europe's leading suppliers of commercial gym equipment for sale; with over 5000 machines in stock, including:Exercise Bikes, Treadmills, Rowing Machines, Free Weights and more

Dos and Don'ts in Running

2013-01-19T15:19:00.000Z

There are some things you should do to continue running injury free. There are also some things to avoid. Knowing the best way to maintain an excellent workout will keep you active and enjoying your daily run.

Do Start Out Slowly

If you are a beginner runner, it is best to use a combination of walking and running. This way you can build up your endurance without hitting an early fatigue point. Start out walking at a fast pace to warm up your muscles. Next, start running for as long as you can. When you start to feel fatigued, go back to walking. Repeat this at whatever interval works best for you. In time you will need less walking time to fill in the gaps.

Don't Use a Long Stride

Leaping forward is an ineffective way to use your energy. It also puts you at risk of getting an injury. Keep a good posture by standing tall. Lean forward and step just enough to keep you from falling. This distance is your ideal stride, so keep it in mind while on your run.

Do Wear Minimalist Running Shoes

Barefoot running shoes are possibly one of the best shoes for runners. This is because they maintain your natural foot strike. This is the way the foot lands when you run. With a flat sneaker, runners land heel first. This causes a sudden and harsh impact that reverberates throughout the lower body. Barefoot shoes allow you to land on the ball of the foot first. This is a much softer landing, which leads to a more comfortable and injury-free stride.

Don't Run as Hard as You Can

Most people believe the harder we train, the better. But this is not necessarily true, especially if you are trying to lose weight. For fat loss, it is more effective to run at a slower pace for a longer period of time. If you do want to increase your speed, do it by using a heart rate monitor. Set it to maintain a certain pace, and then maintain that pace as long as you can. Your body will adapt, and you can readjust to get a faster time. Running is an excellent way to work out and stay healthy. These dos and don'ts will help keep you on track. Enjoy your run and stay fit!

J Lee Phelan is a martial arts instructor and freelance writer living in New York.

Oral Cancer: A Guide To Lessening The Risk

2013-01-19T14:51:00.000Z

Is oral cancer awareness all it could be?
Thanks to the various health campaigns and awareness week, there is more and more awareness of various illnesses, including many types of cancer. However, if you were told to list some of the risk factors and early warning signs, would you know them all, or would you have to guess? In the case of many of us, we probably don’t know quite as much as we should about the early signs of oral cancer. And it’s especially important that oral cancer is spotted early, since the sooner it’s detected, the better the survival rates tend to be.

Prevalence of oral cancer

There are currently national government initiatives for the screening of breast, cervical, bowel and prostate cancers but there’s no screening for oral cancer, which is another reason that knowing the early signs is important.

Mouth cancer is described as being an “uncommon” form of the disease by NHS choices, with 1 in 50 cancer diagnoses being for this particular type.

Risk factors
As with avoiding many other health problems, alcohol and smoking are to be avoided in order to help minimise your risk of oral cancer. And it’s believed that people who both smoke and drink are at an even higher risk. So if you’re currently a smoker and looking for another good reason to give up cigarettes, then the oral cancer risk could well be just that. A poor diet is also known to increase the risk of oral cancer – this would typically be a diet that is lacking in vitamins and minerals. High consumption of red meat, processed meat, and fried foods fried foods are also known to heighten the risk.

Summary
While oral cancer is – as the NHS advice states – one of the more uncommon cancers, it is still responsible for over 6000 diagnoses each year in the UK alone. Following all the usual health advice such as not smoking, getting a healthy balanced diet, and drinking within the government recommended levels will all help to minimise the risk of oral cancer.
If you’re looking for more information on this disease for instance on risk factors, survival rates and so on, there are some very informative pages on the Mouth cancer Action charity’s website and also the cancer Research UK site has a page on oral cancer.

Jen Jones writes on dental plans and other health topics for a number of well being blogs and websites around the world.

Deadlift: The Fat-Burner and Muscle Toner

2013-01-18T15:08:00.000Z

If you want to burn serious fat while toning your entire body, one exercise stands above the rest: the deadlift. If more men and women only knew how potent the deadlift is for slashing body fat and toning muscle, they wouldn't be “struggling” so much with excess body fat or flabby muscles. Next time you’re in the gym and start heading off to the elliptical machine or to do some dumbbell curls or triceps kickbacks, take a detour to the power rack area. The power rack is where the deadlift is optimally performed, due to the rack’s accommodating setup.

The deadlift will burn much more fat than lengthy aerobics stints or hours and hours of isolation movements done with dumbbells or cables.

Why does the deadlift burn so much fat?
It works practically every muscle: the entire “posterior chain,” which includes the major back muscles, plus the buttocks and hamstrings. This multi-joint exercise hits the quads, abs, shoulders, biceps and forearms.

Which burns more fat?
An exercise that works only the biceps or triceps or even just the chest? Or an exercise that simultaneously works virtually every muscle? When so many muscles are worked in unison, this shrinks fat cells like mad.
Another reason the deadlift is a king fat-burner is because it allows you to move a significant amount of weight as you get stronger with it. The more weight you can move, the more lean muscle you acquire, and this translates to a faster resting metabolism.

How is the deadlift performed?
You deadlift nearly every day around the house, e.g., picking up a basket of laundry from the floor. When performing a deadlift at the gym, however, form should be very strict.

Basic form: Feet are shoulder width or so apart as you stand over a barbell on the floor. Bend at knees to get closer to the bar; place hands on it (overhand or underhand grip). Pull the bar off the floor by straightening your body without bending the arms. However, before you do this, make sure that your lower back is arched and that your shoulders are higher than your lower back. Adjust the legs to achieve this start position.

The lift is powered chiefly by the legs and glutes, with a lot of help from the middle and upper back. The lift is completed when your body is straight, including the legs (maintain “soft knees”). With precision control, set the barbell down the way you lifted it: Maintain a lower back arch and proceed towards a semi-squat position by bending the knees, and let the weight plates gently make very brief contact with the floor before doing another repetition.

Workout Scheme
Develop base conditioning before using heavy weight. For serious fat-burning and muscle toning, you should deadlift twice a week for five sets, using a load that makes 8-12 reps very difficult—if you can do more than 12, slightly increase the resistance to bring the rep max back down to the 8-12 range.

John DeGrasse is a content creator for Intense Fitness Workouts, an authorized Beachbody dealer and Beachbody coaching team. John loves to exercise, read, and write.

5 iPhone Apps That Help You to Lose Weight

2013-01-13T16:46:00.000Z

You have possibly heard this phrase "there's an app for everything." For any task that one can imagine, the statement always proves true. You can have access to videos of workouts, virtual personal trainers, calorie logs or any other type of helpful features which will help you to reach your goals in weight loss. Check these apps and then settle on one that can get you closer to your target weight.

Food Scanner -
This app utilizes the camera of your iPhone in scanning UPC bar codes on the food which you eat during the day. It registers calories automatically alongside other nutrition-based information, including every item that you feed on, and will log them.

Therefore, you will be capable of keeping a running count. It is the simplest and fastest way of keeping track of the calories. In case the scanner fails to work, you have an option of typing and searching for foods. There is an option of entering new foods yourself and even upload photos plus bar codes.

Calorie Counter and Diet -
This diet app supplies its users with a calorie counter that is easy to use. Its database has 1.1 million foods; it syncs with the Internet in a full way. This offers you a chance of accessing your information through a phone or a computer. Those with no access to the internet have found this app terrific due to the apps availability offline. It is possible to be connected to friends and other members for encouragement and motivation. There are exercise plans supplied. Have a closer look at the nutritional summary then update your measurement and weight every night.

Fitness Buddy -
With more than 1,700 exercises within the database, the app claims that several individuals give up their different gym memberships. For all major equipment, an exercise is provided. You can choose a workout based on the particular body area you wish to target like the arms, back or core. There are graphs for tracking the progress and to encourage motivation.

Fat Secret -
The app is a calorie counter but provides few unique features. An exercise and food diary will be supplied for keeping track of the eaten and burnt calories. A diet calendar is also available. You can use it to watch the fluctuation of the progress with time. Use the app's journal part to enter your feelings and thought so as to have a record of the emotional journey associated with weight loss along with physical transformation. A large database consisting of ideas and recipes for the meals is also offered.

Nike + GPS -
Map the runs then keep track of any progress with this app. The sensor is not a necessity while tracking workouts with the iPhone held in your hands. There is an option of designating your favorite song as the power song. If you find yourself losing energy and wishing to quit, hit the power song button to obtain instant revitalization. Share the run with friends to gain encouragement or join a Nike tag game to race.

This post has been written by Adam Jones. He is a sports and fitness expert. He recommends calcet citrate creamy bites as a great source of calcium and multivitamins.

Weight Loss Sabotage: Tips to Control Emotional Eating

2013-01-08T18:35:00.000Z

Are you having a difficult time with emotional eating? Chewing down when you feel down, or anxious, or worried, is a problem which plagues most people and if you are trying to lose weight, this can be a major stumbling block. Unfortunately, food is a major source of comfort and a way to quell negative emotions; combine this tendency along with little physical activity and you have the perfect recipe for obesity.

You can overcome emotional eating but you need to learn how to control your emotions. When you can effectively observe what is happening, without acting on your emotions, you will be able to see what is really going on and what you can do about it. You can watch the feelings, or emotional triggers, that lead to emotional eating and then you can release them, without acting on them.

Emotional eating is a problem for many because few people are actually aware of their feelings. Almost all of us live a reactive life, feeling an emotion and reacting quickly, to try to cover up or bury the emotion—often times, eating is a primary strategy. This only makes the emotions stronger, as whatever you bury only grows bigger and bigger, until it eventually either creates an emotional outburst or manifests as illness in some form.

Learn to become aware of your feelings and you can see the beginnings of emotional eating. You can watch the despair, or anger, or loneliness, and sit with it, and let it go, instead of acting on these low energy feelings in the form of overeating. This is terribly uncomfortable at times, but it really is the quickest path to purifying your mind and ceasing emotional eating quickly. Simply value your overall health and well being more than you value a quick fix, or quick high, and you will learn how to sit with these difficult feelings for your betterment. I would like to share some tips that have worked for me personally in hopes they will work for you as well.

Meditate Frequently to Become More Aware of Your Feelings

Meditation helps you to become aware of your feelings so you can become an observer of your thoughts. As you become a watcher of your thoughts you can allow an impulse to arise, observe it and release it, without acting upon it; by becoming more aware of the fleeting nature of your thoughts and feelings, you may not feel as compelled to do something –like eating—to make them go away the second you start to experience them. Meditation simply makes you more aware of what happens in your mind, and by becoming more aware of your emotional eating habits you can spot the triggers and release them. Commit to meditating for at least 10 minutes each day. Find a quiet spot, relax your body and still your mind. Slow down and calm down. Focus your attention on your breathing and when your focus moves to a memory, or thought, or feeling, or sensation, note the object of your attention and move your focus gently back to your breathing.

Exercise Frequently to Create an Outlet for Your Emotions

So much emotional eating is rooted in stress, or worry or anxiety. Or you might feel empty, and eating seems to temporarily fill the void. If you can exercise persistently you will create an effective outlet through which you can channel your emotions. Exercising for at least 30 minutes each day can help you release endorphins, boosts your mood, and you will quickly see that running or jogging is the ultimate stress buster. Go outside and get busy! Exercise each day and stop turning to food as a temporary cure for your emotions. Exercisingis fun and easy. You need not buy a gym membership to pump iron for hours on end. You can simply go for a walk, or maybe you can hit the stairs at the local sports field, to get a calorie burning workout while giving yourself an emotional boost.

Tie Your Life to Some Higher Purpose

If you can tie your life to something bigger than yourself you are less likely to engage in self destructive habits, and emotional eating is one of these habits. Start a business, volunteer, take up a hobby that you feel passionate about. Devote yourself entirely to your job, adopting a servant’s mindset. If you simply help more people on a persistent basis you will be less likely to turn inward and hurt yourself with emotional eating. You will be more balanced, more poised and you will feel better about yourself, and when you love yourself more you will not intentionally do things to hurt yourself. Be disciplined and follow these tips on a daily basis so you can kill the habit of emotional eating.

Kelli Cooper is a freelance writer who specializes in health and wellness content; she especially enjoys writing about how to eat healthier.

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