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Looking For The Founatain Of Youth? Cut Your Calories, Research Suggests
In addition to reducing one's risk for many common diseases, new research found that calorie restriction may slow the aging process. Calorie restriction has long been shown to slow the aging process in rats and mice. Calorie restriction - cutting approximately 300 to 500 calories per day - had a similar biological effect in humans, and, therefore, may slow the aging process.
Weekends Slow Weight Loss, Researchers Find
Saturday can be the worst enemy for our waistlines. Researchers found that study subjects on strict diet and exercise programs tend to lose weight more slowly than expected because they eat more on weekends than during the week.
Post-exercise Caffeine Helps Muscles Refuel
Glycogen, the muscle's primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise, new research shows. Athletes who ingested caffeine with carbohydrate had 66 percent more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study.
Weight Watchers Vs. Fitness Centers
The nationally known commercial weight loss program, Weight Watchers, was compared to gym membership programs to find out which method wins in the game of good health. Researchers examined the real-life experiences of participants to determine which program helps people lose pounds, reduce body fat and gain health benefits.
Breaking The Pattern: How Motivation Plays A Role In Getting Healthy
People fall into a pattern. They start out with the best intentions and do well for a little while ... but then fall back into old habits. It's a classic health trap: two steps forward, three steps back. People end up feeling bad about themselves. Moreover, the two-steps-forward-three-steps-back dance ends up increasing the health problems the behavioral changes were supposed to address in the first place.
'Directed Thinking' Increases Time Spent Exercising
A new study shows how "directed thinking" led to an increase in exercise and fitness in sedentary college students.
Weight Gain Within The Normal Range Increases Risk Of Chronic Kidney Disease
Healthy individuals who gain weight, even to a weight still considered normal, are at risk for developing chronic kidney disease, according to a new study. The study suggests that CKD should be added to the list of conditions that are associated with weight gain, including diabetes and hypertension.
Lifestyle Can Alter Gene Activity, Lead To Insulin Resistance
A Finnish study of identical twins has found that physical inactivity and acquired obesity can impair expression of the genes which help the cells produce energy. The findings suggest that lifestyle, more than heredity, contributes to insulin resistance in people who are obese. Insulin resistance increases the chance of developing diabetes and heart disease.
Elderly's Restless Nights Helped By Ancient Martial Art
More than half of all older adults complain about having difficulties sleeping. Most don't bother seeking treatment. Those who do usually turn to medications, which can lead to other health problems. Now, researchers report that practicing Tai Chi Chih, the Westernized version of the 2,000-year-old Chinese martial art, promotes sleep quality in older adults with moderate sleep complaints.
Exercise Reduces Hunger In Lean Women But Not Obese Women
Exercise does not suppress appetite in obese women, as it does in lean women, according to a new study. Obese women claimed they were less hungry than lean women before meals and reported no appetite suppression during exercise.
Aerobic Exercise Increases A Blood Protein That May Suppress Appetite
Three months of aerobic exercise decreased body fat and calorie intake in overweight and obese people, according to a new study, and the researchers believe that changes to a central nervous system factor are responsible.
Physical Activity: Not Just A 'Walk In The Park'
Scientists reveal that there is little or no relationship between living near green spaces and participation in physical activity.
Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients
An acute session of moderate aerobic exercise, but not heavy aerobic or moderate strength exercises, can reduce the anxiety state and improve the sleep quality of insomnia patients.
Patients Must Re-learn Going From Sitting To Standing After Total Knee Replacement
New research indicates that patients who have undergone total knee arthroplasty need to re-learn the proper techniques of moving from a sitting to standing position. Because most patients with knee replacement have lived with debilitating pain for years, they work around the pain by adopting different strategies to avoid using their weakened quadriceps femoris muscle when going from a sit-to-a-stand position.
Children Of Women Who Gain Excessive Weight During Pregnancy More Likely To Be Overweight
Children of mothers who gain more than the recommended amount of weight during pregnancy are more likely to be overweight at age seven. Children of mothers who are obese prior to pregnancy and gain excessive weight are at the greatest risk for becoming overweight.
One In Four Obese School-aged Children In Spain Suffers Metabolic Syndrome, Researcher Asserts
Researchers warn that a poor diet and a sedentary lifestyle have alarmingly increased the number of cases of children with metabolic syndrome, an illness associated with numerous cardiovascular pathologies in adults. According to new estimations, the cases of type two diabetes in the child population will quadruple by 2020.
Longer Life For Paraplegic Patients With Superman Bicycle
A new type of exercise equipment can prevent serious lifestyle illnesses in paraplegic patients. The equipment was first designed for the American actor Christopher Reeve. Patients who are unable to walk after a spinal injury have a poorer quality of life and a shortened lifespan than their non-paralyzed counterparts. Sitting passively in a chair makes people susceptible to weight and digestion problems, lower bone density, diabetes -- and last but not least, heart and circulation problems.
Vigorous Exercise Can Help Seniors Avoid Disability
Healthy seniors who are physically active and exercise for more than 60 minutes each week can lessen their chances of disability as they age, finds a new long-term study. "This study contributes to the large body of scientific evidence supporting the importance of continuing to be physical active over one's life," said the lead author.
Obesity And Depression May Be Linked
New research indicates people who are obese may be more likely to become depressed, and people who are depressed may be more likely to become obese. People who are obese may be more likely to become depressed because they experience themselves as in poor health and are dissatisfied with their appearance. This occurrence was particularly prevalent among women and those of high socio-economic status.
Brief, Intense Exercise Can Benefit The Heart, Study Shows
Short bursts of high intensity sprints -- known to benefit muscle and improve exercise performance -- can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research.
Stretching Exercises May Reduce Risk Of Pre-eclampsia During Pregnancy
Stretching exercises may be more effective at reducing the risk of pre-eclampsia than walking is for pregnant women who have already experienced the condition and who do not follow a workout routine.
Exercise Cuts Cancer Death In Men
Men who exercise often are less likely to die from cancer than those who don't exercise, according to a new study from a Swedish medical university. In the study, the researchers looked at the effect of physical activity and cancer risk in 40,708 men aged between 45 and 79.
Combining Exercise With Hormone Could Prevent Weight Gain
Pairing leptin with just a minor amount of exercise seems to revive the hormone's ability to fight fat, researchers discovered. The combination of leptin and a modest dose of wheel running prevented obese rats on a belt-busting, high-fat diet from gaining weight, even though neither tactic worked alone.
Best Bet For Boosting Brawn In Women Is Traditional Strength Training
Women who want to build muscle strength and endurance should choose traditional strength training methods instead of low velocity routines, according to a recent study. The study examined whether low velocity resistance training is a more effective workout than conventional routines, as some experts maintain. The team studied 34 healthy, college-aged females who performed three different training methods over a six-week period.
COPD Patients Benefit More From Pulmonary Rehabilitation In Earlier Stages
Patients with chronic obstructive pulmonary disease who are in their final years of survival do not get the same benefits from pulmonary rehabilitation as patients who have more years left to live -- regardless of their age, complicating illnesses or lung function, according to new research.
Pulmonary Rehab On Call: TELEHEALTH Offers Dial-up Help For The Rural And Remote
A program that delivers pulmonary rehabilitation via video-conferencing technology, the internet and other emerging technologies to patients who live too far from respiratory therapy centers to make the twice-weekly trip improves their clinical condition, outcome and quality of life in just eight weeks, according to a new study.
Innovative Swiss Programme Offers New Hope For Long Term Weight-loss
Successful long-term weight loss for obese patients can be achieved without drugs using a low-cost approach that involves innovative intensive therapy followed by long term support, new research shows. Swiss researchers found that more than half a group of morbidly obese patients maintained a 10 kg weight reduction and overall 70% of their patients succeeded in avoiding further weight gain after five years.
Genetic Mutation Causes Seizures And An Irregular Heartbeat
Exercise or becoming highly emotional can cause the heartbeat to become irregular, often causing sudden death, in individuals with an inherited heart disorder known as catecholaminergic polymorphic ventricular tachycardia (CPVT). The gene that is mutated in many individuals with CPVT carries the information for making a protein known as RyR2, which forms a channel through which Ca2+ passes.
Lung Cancer Patients Can Tolerate Post-surgery Exercise, And Can Benefit From It
Patients who have undergone surgical procedures for the removal of lung cancer can tolerate and benefit from exercise regimens started just a month after surgery, according to a new study.
When It Comes To Living Longer, It's Better To Go Hungry Than Go Running, Mouse Study Suggests
A study investigating aging in mice has found that hormonal changes that occur when mice eat significantly less may help explain an already established phenomenon: a low calorie diet can extend the lifespan of rodents, a benefit that even regular exercise does not achieve.
Girls, Young Women Can Cut Risk Of Early Breast Cancer Through Regular Exercise
Mothers, here's another reason to encourage your daughters to be physically active: Girls and young women who exercise regularly between the ages of 12 and 35 have a substantially lower risk of breast cancer before menopause compared to those who are less active, new research shows.
Exercising In The City? Don't Get Exhaust-ed; Take It Inside
As environmentalists have pointed out, it can be as dangerous to be outdoors behind a city bus -- walking or bicycling -- as it is to be in front of one. All the exhaust and smoke -- even when they have been reduced by clean-air technology -- can damage a person's health. The dangers of urban air pollution are of special concern to those who exercise by running, bicycling or skating. These individuals, while trying to help their bodies through exercise, should take care that they do not harm themselves through exposure to air pollution.
Nutrition For The Growing Athlete: The Good, The Bad And The Ugly
For millions of American children and teens playing sports, good nutrition is critical for maximum health, performance and normal growth. Yet, with all the information available out there, it's becoming harder than ever for a young athlete to filter truth from myth, and detangle the good from the bad and the ugly, says a pediatric sports nutritionist at the Johns Hopkins Children's Center.
Arthritis Is A Potential Barrier To Physical Activity For Adults With Diabetes
People with diagnosed diabetes are nearly twice as likely to have arthritis, and the inactivity caused by arthritis hinders the successful management of both diseases, according to a new Morbidity and Mortality Weekly Report study. This is one of the first studies of its kind to look at the relationship between arthritis and diabetes and the outcomes associated with physical activity.
Speaking More Than One Language May Slow The Aging Process In The Mind
Children who speak a second or third language may have an unexpected advantage later in life, a new study has found. Knowing and speaking many languages may protect the brain against the effects of aging.
Laugh Your Way To Wellness With Yoga Trend
"Ho ho, ha ha ha," students in a fitness class at the University of Michigan Health System chant repeatedly while clapping their hands and walking around the room. They're just getting warmed up; in the next half-hour, they will stretch their muscles and work on breathing exercises. They'll also laugh for most of the 30 minutes, from self-conscious giggles to uninhibited belly laughs. All in the name of fitness.
New DNA Variants Found That Can Help To Pile On The Pounds
A study of 90,000 people has uncovered new genetic variants close to a gene called MC4R that influence fat mass, weight and risk of obesity. The variants act in addition to the recently described variants of the FTO gene: adults carrying variants in both genes are, on average, 3.8 kg heavier. The study highlights the power of large collections of volunteer samples to uncover common variants that influence health.
Weight Loss Possible When Self-belief High
If you are what you eat, what you eat has a lot to do with how you think about yourself, says researcher studying healthy aging of women. She said that self-efficacy had emerged as a strong influence on women's decision to do more exercise or eat more healthily.
Advertisements Saying Dairy Products Help You Lose Weight Are Misleading, Study Shows
There have been recent claims that dairy products can help people lose weight, and the dairy industry has hyped the assertion by investing millions of dollars in commercial advertising. However, a new review of the evidence reveals that neither dairy nor calcium intake promotes weight loss.
Exercise Plus Psychological Counseling May Benefit Depressed Heart Failure Patients
Aerobic exercise combined with cognitive behavioral therapy may improve physical function, reduce depressive symptoms and enhance quality of life in depressed heart failure patients. Unlike other studies related to exercise in heart failure patients, all participants in the study were clinically depressed.
How Exercise Changes Structure And Function Of Heart
For the first time researchers are beginning to understand exactly how various forms of exercise impact the heart. Scientists have found that 90 days of vigorous athletic training produces significant changes in cardiac structure and function and that the type of change varies with the type of exercise performed.
Aerobic Exercise Boosts Older Bodies And Minds, Review Suggests
Aerobic exercise could give older adults a boost in brainpower, according to a recent review of studies from the Netherlands. "Aerobic physical exercises that improve cardiovascular fitness also help boost cognitive processing speed, motor function and visual and auditory attention in healthy older people," said the lead review author. Around age 50, even healthy older adults begin to experience mild declines in cognition, such as occasional memory lapses and reduced ability to pay attention. Convincing evidence shows that regular exercise contributes to healthy aging, but could the types of exercise a person does influence his or her cognitive fitness?
Drug Can Reduce Leg Pain Caused By Narrowed Arteries
Patients with pain caused by narrowed arteries in their legs have 37 percent more pain-free walking if they take naftidrofuryl (200 mg three times a day) than those taking placebos, a Cochrane Review has found. In addition, 55 percent of patients taking naftidrofuryl improved, while only 30 percent of people on placebo treatments improved. Naftidrofuryl is used to treat circulatory problems.
Physical Activity Is Natural Pain Reliever For Arthritis
It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis. A recent study published in Arthritis Care and Research journal concluded that regular exercise, specifically the Arthritis Foundation Exercise Program, is an effective course in significantly improving and managing arthritis pain.
Exercise Combats Cancer-related Fatigue, Review Shows
When cancer and its treatments leave a patient with a relentless weariness of body and mind, exercise might help, according to a new review. The meta-analysis of 28 studies of cancer-related fatigue found that exercise is more effective at combating the problem than the usual care provided to patients.
Computer Game Helps COPD Patients Breathe Better, Study Shows
Patients with chronic obstructive pulmonary disease may gain better control over their breathing and breathe more efficiently by using their breath to play a computer game, according to new research.
Exercise May Lead To Faster Prostate Tumor Growth
Prostate tumors grew more quickly in mice who exercised than in those who did not, leading to speculation that exercise may increase blood flow to tumors, according to a new study. The researchers want to caution men against interpreting these findings as an endorsement for not exercising for fear of getting or exacerbating cancer.
Maintaining Aerobic Fitness Could Delay Biological Aging By Up To 12 Years, Study Shows
Maintaining aerobic fitness through middle age and beyond can delay biological aging by up to 12 years and prolong independence during old age.
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10 Joytips for Firm Sexy Abs!
Here are 10 tips to guide you in developing a strong core and midsection revealing your firm sexy abs!
10 tips to Look Your Best in a Crunch!
These 10 tips will support you in getting ready and looking the best you can with the short time available to you.
Ab Exercises
The added benefits of having a strong and healthy core.
Building Your Body: Fuel Your Workout in the Gym the Right Way
More than just the accepted definition of bodybuilding, the term can also be interpreted as building a body to its maximum potential. To build a body, you focus on strength and fitness training, but do you know what to do once you get in the gym? Use these helpful bodybuilding tips to get into shape and begin a healthy lifestyle.
Checking Account Diet
Removing the mystery behind diets and weight loss is the key to successful weight control. To control your diet, you should know your BMR and how many calories you have to burn each day. When losing weight, either eat fewer calories than your modified BMR (BMR x Activity Level) or increase your physical activity.
Dealing with Pressure
People deal with pressure in a variety of different ways, but we need to understand the significance of pressure in order to cope with it.
Usually pressure stems from the fear of failure. Fear of failure comes from the reactions we have seen in others or ourselves when we don�t excel at someth
Overcome Fatloss Resistance
You might wonder why losing weight seems a little difficult sometimes. Here's some information to help you fight the weight loss resistance battle you may face.
Plyometrics for Children
Plyometric are great muscle building exercises for children and are really easy to teach. Common games and activities such as hopscotch, jumping rope and jumping jacks can be characterized as plyometric exercise.
Reignite Your Exercise Results -
Not losing like you used to, strength and size gains hard in coming, there could be a good reason why.
Visualization Techniques
The most productive times to practice mental training are just after you wake up and just before you go to sleep.
First, imagine someone else producing a skill the way you want to do it. Picture them doing the skill ten times; trying to visualize everything they have to do to be successful. T
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Sugar AddictionWe are born loving sugar -- anyone who doubts this need only witness the way a baby's face lights up when her tongue connects with a sweet taste. But for some people this natural pleasure takes an unhealthy turn, triggering a craving that some experts call a "sugar addiction." That's strong language. The medical definition of "addiction" is a "habitual, physiological and psychological dependence on a substance or practice beyond one's voluntary control." While some feel more comfortable calling this a sugar "sensitivity," Kathleen DesMaisons, PhD, author of several books including
The Sugar Addict's Total Recovery Program (Ballantine) and the head of Radiant Recovery, a treatment program for recovering addicts including those hooked on sugar, says it is more complicated than that. Though less obviously destructive, she says emphatically that sugar has biochemical pathways, much the same as alcohol, nicotine or drugs, all of which we know can produce addiction. In addition, Dr. DesMaisons says that excessive sugar is harmful to your health, due to sugar's association with inflammation in the body, along with numerous diseases. SUGAR ADDICTION DEFINED: MORE THAN A SWEET TOOTHSugar addiction is not the same as enjoying desserts or an occasional afternoon sweet. What distinguishes sugar addicts is a lack (perhaps even inheritable) of the ability to walk away from sweet treats. Dr. DesMaisons, explained that non-addicted people -- those who do not have the sugar sensitivity that sets them up for a sugar addiction -- enjoy desserts, sodas and candy with a take-it-or-leave-it attitude. If they see they are consuming too many sugary foods, they simply cut back. Sugar addicts are amazed at this attitude and ability, she says, because they can't relate to either of them in the least. They, too, may vow to forego sweets but within days they discover they can't say no. Literally finding themselves in physical withdrawal, they "give in" to sugar. Not only does it please their taste buds, sugar can act as a drug to heighten beta-endorphin levels in the brain. This is a "feel-good" opioid peptide neurotransmitter that the body uses to dull pain and enhance the body's sense of well-being. And, though it's normal to have a rebound effect after a high-sugar snack, becoming edgy when blood glucose levels once again drop, in addicted people the rebound effect is much more dramatic. Dr. DesMaisons described how, when the beta-endorphin levels crash, the sugar-addicted person ends up feeling awful both physically and emotionally. This includes feelings of low esteem or inadequacy, often followed by the powerful impulse to reach for more sugar. According to Dr. DesMaisons, addicted people will spend their time in meetings thinking not about the business agenda but getting to that soda or candy bar they feel they must have.
Not surprisingly, many sugar addicts are overweight, says Dr. DesMaisons. She believes that most people who are heavy are likely sugar-addicted. Which comes first -- the addiction or the excess weight? They actually seem to work together, she says. Andrew L. Rubman, ND, suggests that it's very likely that the distortion of assorted biochemical processes in the body associated with obesity makes overweight individuals even more vulnerable to sugar addiction. However, Dr. DesMaisons adds that people of normal weight can also be sugar-addicted, and -- most importantly -- no matter what the scale says, all sugar addicts put their health at risk. By pouring so much sugar into their systems, they frequently end up with high blood glucose levels, a condition that can lead eventually to diabetes in susceptible people. Not to mention the psychological cost of being addicted -- it can be horrible to feel so out of control and driven by a desire for something outside of yourself.TAMING THE BEASTSugar addiction can be overcome, but not simply by making promises to yourself. The healing process consists of stabilizing your blood sugar while you make slow and planned changes to your lifestyle. Dr. DesMaisons advises not going cold turkey -- it won't work. She offers these strategies, as integral components of the healing process... Eat three meals a day, including breakfast, every day, on a regular schedule. At every meal, be sure to have protein and some complex carbs -- vegetables and whole-grain products.As you feel more stable, wean yourself from sugary foods including ice cream, cookies, pastries and all those really gooey, sugar-rich foods. Also target beverages with high fructose corn syrup, an insidious type of sugar. They may destabilize glucose metabolism.Avoid snacking. If you must eat between meals, stay away from sugar. Similarly, do not eat refined and processed complex carbohydrates such as white breads, bagels and other baked goods, as they can cause reactions in the body similar to sugar in a sugar sensitive person.
Do not drink soda, including diet soda. In fact, do not consume any artificial sweeteners in foods or drinks, because their sweet taste actually triggers a desire for more sweets in some, since it may not satisfy the body. Check labels for all ingredients ending in the letters "ose." If there are several, avoid this food -- even if they are listed at the end.Avoid all alcohol. Alcohol is metabolized immediately through the stomach wall. Alcohol and sugar activate the same neurochemicals. Also, beer and wine are made from sugars. Changing your diet can help with this task and make it easier.Exercise regularly. Do whatever kind you like best, but do it almost every day. In addition to being healthy and burning calories, exercise releases beta-endorphins, which is the natural and healthy way to access the neuro-transmitters that lead to that wonderful sense of well-being we all crave. The healing process is not, as Dr. DesMaisons points out, a quick fix. You'll need to follow this regimen for several months to finally overcome your sugar addiction. If you occasionally fall off the wagon, get back on. These slip-ups are part of the learning process that will lead ultimately to ownership of your new skill -- how to live sugar- and addiction-free.
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Breaking the Link Between Poverty and obesity
 It's not easy being healthy and fit in America, and for those in lower income groups, staying fit is a huge challenge. Research shows that in the United States, minorities and the poor have higher rates of obesity and type 2 diabetes. Among women, higher obesity rates tend to be associated with both low income and lower education. (The relationship between obesity and income is a little murkier with men for no known reason.) A casual observer could be forgiven for reaching the conclusion that poverty causes obesity. But the truth is a lot more complicated. There are some good reasons why the link between poverty and obesity is so strong -- not the least of which is the fact that poverty is also generally accompanied by the low cost of high-calorie foods containing high amounts of fat and sugar.
"Obesity is a political and social problem," says Mark Hyman, MD. "There's a medical-industrial complex designed to keep people sick and fat," Dr. Hyman told me. "We're spending billions of dollars a year subsidizing soybean and corn production, some of which winds up in our food supply as high-fructose corn syrup and hydrogenated soybean oil." High fructose corn syrup is a main sweetener in many foods and is found in high-caloric processed foods and sweetened beverages... hydrogenated soybean oil is a source of trans-fats. Both are among the cheapest source of calories on earth.
Indeed, research presented at the Institute of Food and Technologists Summit Conference by obesity expert Adam Drewnowski, PhD, director of the Center for Public Health Nutrition, has shown that in terms of cost per calorie, it's much cheaper to eat sugar, refined grains and fat than it is vegetables, fruits and fish. (One startling statistic: At world prices, sugar provides 20,000 calories per dollar and the economic cost of gaining one pound of body weight from sugar, fats and oils is only 12 cents!) "When our government helps pay for these foods, well of course they're cheaper," exclaims Dr. Hyman.
The abundance of cheap, unhealthy food and a population who is not educated about nutrition, certainly doesn't make it easier to avoid health problems like obesity when you're poor, especially considering that many low-income people in America feed their entire family on close to $25 a week per person. Yet if cheap food was the whole explanation for the obesity crisis, how does one explain the puzzling fact that all socioeconomic groups, including the wealthy and the educated, are getting more obese, not just the poor? While poverty certainly doesn't make it easy to avoid obesity, it's also not the sole cause of it.
Here are some of Dr. Hyman's suggestions...
- Seek out shopping clubs. "You have to know how to hunt and forage in a different way," said Dr. Hyman. "Costco, wholesale shopping clubs, even Wal-Mart, can be a great source for inexpensive food. Trader Joe's is also a terrific resource."
- Join a food co-op. Food co-ops are usually local stores that offer the ability to buy food at just above wholesale when bought in bulk. "Buying wholesale let's you get a lot more nutritional bang for your buck," explained Dr. Hyman.
- Become educated. "Beans and whole grains are very cheap, and can be a great source of nutrition and protein. Sardines are one of the best foods on the planet -- loaded with protein and healthy omega-3 oils -- and they're very cheap."
- Make an effort. "Eating healthy does take more planning," says Dr. Hyman, "and may require you to find new places to hunt and gather for your family. You may have to reorder your priorities of where you spend your money and your time to make healthier choices."
- Exercise Regularly. Regular exercise will help lower your weight and send you on a path to better health.
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The secret to achieving your new year's resolution
 With the New Year upon us, millions of people will be setting fitness goals as their resolution. Research has shown that only 10% or less actually reaches their fitness goals. But the good news is that you can every time you exercise. This is how.
For beginners, when you first start your fitness routine, do the best you can and mark your best for that day. For instance. If you use the treadmill on your first day, may a log of time and distance for that day. This is your first bench mark. On the second day do between 1 and 5% more. This way you will improve every time you use the treadmill. This improvement is daily and you are actually successful every day. No need to wait till the end of the year to say you are successful. Use this bench mark technique with all of your exercises and your improvements will be daily. Exercise for 100 days and your percentage will be between 100 and 500%. Not bad for a beginner. So if your resolution for 2007 is fitness…. BENCH MARK YOUR SUCCESS.
Good fitness,
Charlie Trainer
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The best way to lose weight during the Holidays10 Tips to survive the calorie plunge during the coming holidays.
- Extend your workouts: Workout an extra hour a week, if you know you're going to indulge in holiday eats like cake, cookies and candy, those extra calories need to be burned quickly.
- Don't over eat: Never go to a holiday party on an empty stomach. Eat something healthy before you go. Chances are the food will be rich and full of calories. If you're not hungry, you are more likely to just taste the food. Tasting is better because you can experience more dishes.
- Easy on alcohol: Avoid drinking to much alcohol. Need I say more.
- Share Food Gifts: Share the food gifts you receive at the office, and try not to take them home. You'll be spreading the holiday spirit and not your waist line.
- Lose weight NOW! If losing weight is going to be your New Years resolution, than start NOW!
- Stay on schedule: Do not substitute your healthy breakfast, lunch and dinner for holiday eats.
- No Seconds: Avoid Holiday treat leftovers, if you cook and bake make sure you share, share, and share.
- Small Portions: Cook smaller dishes for your dinner parties.
- Sub the sugar: Go for sugar substitutes like foods made with Splenda.
- Do the mall walk: When you go to the malls to shop, walk around the mall full pace at least once before you start swiping the plastic.
If you have any more ideas to share please feel free to post.
Happy Holidays!
CharlieTrainer.
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