Workout Rutine

Workout Routine
Tips To Success

Workout rutine, so you want to begin a body building workout routine. You can make getting started very simple, or frustratingly complicated. The choice is yours. An effective body building routine all starts between your ears. Yes, your mind needs to come up with a clear cut plan of muscle building action. This body Body Building

building workout plan needs to be written down on paper, and followed until your goal is achieved.
When people begin a new year, it is quite common to make a resolution to positively change something. Whether it is to stop smoking, or to lose fat, or to get into better shape, most people simply won't follow through . When it comes to beginning a body building workout routine, there are a few things that one can do to keep a promise. The most effective way to keep a promise is to make sure that the goals are smart. Another words, specific, measurable, attainable, realistic, and time measured. Looking like Arnold, or the Incredible Hulk in three months of hard strength training is not a very realistic goal. Begin weight lifting by starting with smaller weights, and progressively move up in resistance over time. Most body builders, with lots of flowing testosterone, will want to bench press three hundred pounds, and gain muscle every day from the first day of starting a body building program. Instead, begin with seventy five pounds, and progressively work your way up with each subsequent workout. The muscle building process is all about progressive resistance, and adaptation.
For the first month, the muscles are being trained to begin basic muscle memory, which is an important foundation for a sound body building weight training routine. Also, pick two days a week that you can devote for at least one half hour to your body building workout. Doing some cardiovascular training will serve as a valuable asset to an effective body building workout routine. Try walking or riding a bike, or anything that will increase the heart rate to about eighty percent of its capacity. Spend about thirty minutes preferably after the body building training routine. This will help your body burn more body fat.
Below I have listed a few things you must avoid when starting a weight training body building workout routine.
Just as crucial as doing all of the right things, there are things that one should really avoid. One bad habit to avoid is checking one's weight daily. Even though a recent study suggest this is good, please be advised the human body will variate in weight daily. Instead, I recommend, pick only one day a week to check out personal weight goals. This provides a simple checks and balances system. If you are not achieving the numbers you desire, re-evaluate the program, make changes, and continue forward. The same thinking is also true for your weight lifting program; grade the results on a monthly basis in order to see accurate progress. Avoid trying to increase the weights too soon. It is all about the baby steps of progressive resistance. There will be a few peaks and valleys and it can be depressing, but this is a normal cycle that even the pros have to deal with. Avoid missing body building workout days because it is easy to fall out of your set weight training routine.
When a body building workout is compromised once, it is easy to continue this cycle. Do not let this happen. Stick to your plan. Why go thru the hardship of getting fit only to quit for a less than valid reason. One other aspect to avoid is a bad body building diet. If one continues to eat unhealthy, the expected results won't happen as quickly. The human body needs good fuel to work and burn effectively. Overall, beginning a proper body building workout routine can possibly add years to one's life if done correctly. Remember, the human body is like an engine. It will run longer with proper care, and maintenance.
So when beginning a body building workout routine it is encouraged to have a clear cut SMART plan, start out progressively slow, be patient, and be consistent. It is almost certain that fat burning muscle tissue will follow.
By Jim O’Connor

A Good Diet

Foods Fit for a Good Diet
Good diet it is common knowledge that a balanced diet helps fend off illness. Conversely, television regularly shows us people with diet-related illnesses who seem to be at risk of disease because they aren't eating correctly, for whatever reason. After seeing these shows, when many people consider "disease prevention," they think about a tube of pills from their doctor. They believe that these are the only methods available, but nothing could be farther from the truth! Actually, one of the most important tools you can use is your diet... and we're not just talking about your appearance. We're talking about your overall health. Regularly eating a diet of good diet foods will lower your risk of cancer and other diseases. Although it is hard to believe, what we eat really does play a large role in our total health.

Let's put it a different way: as the saying says, "You are what you eat." As cliché as this saying is, the basic meaning is true. Your body's survival relies on a number of different things. If you think long-term, you will understand why diet is so incredibly important. Think of all the people you have known who have had cancer, both people you see in your daily lives and the "stars" we see on TV. Many of these people avoid the common causes of cancer: no smoking, drinking, drugs, or alcohol. So, why are there so many people who have cancer?
While some risk factors include genetics and pollution, up to 1/3 of the cases are related to diet. You read that correctly: people get cancer because of what they eat. More accurately, people get cancer because of what they don't eat. In fact, there are some very important foods you can eat to help prevent cancer as well as other illnesses. Make sure you bookmark this article, so you can revisit it regularly to check your progress or have questions.
Apples. Another old saying, "An apple a day keeps the doctor away," is once again true! Apples are full of vitamins A and C, and they assist with lowering cholesterol. Finally, they decrease your risk of getting cancer.

Broccoli. Even though a former president scorned this vegetable, it is still a good diet source of calcium. Also, one serving has 97% of your daily vitamin C!
Oranges. A "fan favorite," oranges are not only tasty, but they also help prevent colds and flus as well as many forms of cancer.
Onions. You won't think of holding the onion knowing that just half an onion per day lowers your cholesterol. Also, remember how you used to cry every time you cut up an onion? This is actually a sign that onions are especially good diet for asthmatic people or those with various breathing problems because they "open up" your sinuses, so to speak. They also contain cancer-fighting agents for such cancers as stomach cancer. Onions also reduce your risk of heart attack and stroke. Although you might think onions are from the devil, it was once believed that onions came from a good diet sent to extend people's lives and make them healthier. Based on all of the positive aspects of the onion, there just might be some truth to that belief! Either way, they are a food fit for your good diet.

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Body Fitness

Total Mind Body Fitness
Total mind body fitness, six years ago my daughter then 28 was taking regularly a very powerful pain killer for back pain. Her doctors had to monitor her usage because it could become addictive.
One day I volunteered to go on a trip with a friend of mind to watch a demo of a simple machine that promised much with minimum output on the part of the user. When I tried this machine called a Chi Machine I had an amazing experience.

After just five minutes of use I felt the energy flowing through my body. Since I was a Reiki practioner I recognized this Chi or Bio-Electric energy easily. In addition I felt alert, energized, and focused. Other people at the demo spoke of the benefits they had got from using the machine regularly. This included one person who had suffered for years with back pain.
Enthused I went to my daughter and suggested that she invest in a Chi Machine. My excitement fell on stony ground. She suggested that maybe I was 'conned' by a slick MLM operator. She said that new immigrants were constantly being pushed to get into business with gimmicky products. She could not see how something so simple that moved your legs in a swing cycle could have such profound effects.
To cut a long story short... I went ahead and ordered a machine. When she saw I was going ahead my daughter offered to pay half of the purchase price to ease me of any financial let down if things went wrong.
Six years later we both own Chi Machines. For 2 years we had a network of over 100 users in 10 countries. My daughter quit using pain killers for her back pain because it disappered after three weeks of using the Chi Machine. I lost 15 lbs and four inches off my waist in one month. I have maintained this over the last six years. My daughter has maintained the same weight and dress size without dieting over the six year period. I have been physically fit and without major illneses despite my age.
We both use our machines daily. Our sleep has become deep and profound. We are mentally alert after use in the morning and relaxed in the evening. As we explored the world of energy healing we realized that our right and left brain co-ordination was way above avewrage. In short it is easier for both of us to access our intuition and creative abilities.
So I heartily recommend a twice daily 20 minute session with the Chi Machine. All you do is: drink a glass of water before and after the session, lie on a mat, put your ankles in a comfortable position, and let the machine swing you back and forth in a precise manner. After the session lie quietly for two to three mintues and let the energies flow freely through your body.
For twenty minutes your body gets a spinal massage, your mind is allowed to float freely between the left and right poles of your brain, your lymph and blod systems are allowed to clear themselves of toxins, each organ of your body recives the most efficient flow of energy, and you feel connected to the universal source.
That's it. Total cleansing of body, mind, and spirit twice a day.
Six years later my machine has paid itself over many times in physical, emotional, and spiritual benefits.
So for those of you who find it difficult to keep a proper Yoga, Pilates, or Tai Chi routine perhaps this might be for you. Be warned though that you have to create a habit. I estimate that one month of use can get you into the habit.

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You Are What You Eat

You Are What You Eat?
You are what you eat,your magnificent machine is, in fact, a symbiotic collection of diverse, yet related sub-systems, coordinated and operated by a three pound mass of wrinkled gray matter known as your brain. Every minute chemical change in one body system can adversely effect or benefit any or every other system. A small electro-chemical imbalance in our brain, our control system, can mean a near shutdown of our entire body. Precision balance is the standard mode of operation.

Why such a technical description of the human body? Simple; just like a finely tuned piece of electro-mechanical machinery, our bodies are sensitive to changes in inputs and outputs. The analogy is strikingly accurate. Our work quality and quantity output is in direct proportion to our food, drink, medicinal, sleep and other inputs.
The old computer adage of “garbage in, garbage out” is quite literally interpreted when it comes to our human body. Think before eating that fourth donut. What and when we eat has a great deal to do with our ability to learn, concentrate, remember, stay alert and perform tasks.
It has been alleged “human beings are actually a brain with a body to carry it around!” Sleep is for the brain. The brain is an electro-chemical masterpiece of Divine design, operating perfectly in equilibrium. Everything that you consume affects your brain chemistry. Too much simple sugar or saturated fat and you will fall asleep. You must learn to eat sensibly and strategically for whole life and brain health. The quality, quantity and timing of our eating can be critical to our performance. Inordinate quantities of the wrong foods will most certainly hinder our learning capabilities. If our brains are sensitive to small chemical changes, then our eating and drinking habits, causing sometimes huge chemical reactions in our brains, will most certainly affect our ability to learn and perform tasks adequately. Awareness of these elusive facts can aid us in maintaining peak performance.
Our job performance and income will suffer as a result. On the other hand, if we eat and drink strategically, we assure ourselves of maintaining a high-level state of learning and earning. First, get the proper amount of sleep. You will certainly enjoy the added energy a fit body provides. Eat complex carbs like fresh, whole fruit, garden-fresh vegetables and whole wheat bread. Drink soymilk and lots of water to flush out your system. Eat lean meats and fish in reasonable quantities. Limit sweets and caffeine. Eliminate your consumption of simple processed sugar and flour, especially foods containing high fructose corn syrup. Stay clear of trans-fats as well. Look at the labels on foods, paying particular attention to serving sizes. You may be shocked to learn what you actually have been feeding your body and brain. Look at the chemical additives. Many commonly eaten foods lack any substantial nutritional value yet will most assuredly slow you down and add to your girth. Some common examples are french fries, soft drinks, ice cream, potato chips, big cookies, fast food hamburgers and so on. These are not quality brain foods.

By Daniel Sitter

Fitness Gym

Fitness Gym

Fitness gym are a great addition to your work-out regimen. A fitness gym is a great way to keep in shape while using some of the best, cutting-edge equipment on the market today, and lots of fitness gyms will offer packages and membership deals designed for busy people.

Licensed trainers are available for individualized workouts and some fitness gyms have masseuses on hand. Home Work-Out Too often, many people sign onto a contract at their local fitness gym and realize they have just signed their life away for a year. However, some people like the setting of a fitness gym with all of the latest exercise equipment and classes.
The trick here is to find that fitness gym that caters to the goals you are trying to reach. For example, there are some fitness gyms that are same gender, and there are some that have trained clinical physicians working there. Some fitness gyms have more of an emphasis on classes, while there are some that focus more on weight lifting.

The best option is to actually test out each fitness gym for a session or two, and ask the other members what they like best about the gym. See if you can sign up on a month to month basis instead of a contract, so that you are not paying an arm and leg to your fitness gym.Whatever your choice may be there is more opportunity these days than ever before for anyone to have the health benefits of a fitness gym whenever that may be at home or at a club.
He was born in a family that respect a lot being healthy and having good physical Fitness, so it encouraged him to study about Fitness and all related topics.

By Arshia Servin

Beginner's Guide to Fitness

Beginner's Guide To Fitness

Beginner’s guide to fitness, so you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!

TIP #1: GET MOVING
The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.

TIP #2: STRETCH
Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!

TIP #3: CLEAN YOUR DIET
Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.
• Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
• Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
• Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!

TIP#4: JOIN A GYM
After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.

TIP #5: FIND A BUDDY
There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.
There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best. To your health!

By Diana Keuilian

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Low Fat Diets

Low Fat Diets
Low fat diets, the easiest thing to remember about low-fat diets is that you can follow one just by adhering to the famous food pyramid that appears on many grocery store labels. The food pyramid is the number of servings from each foods group that the United States Department of Agriculture recommends for a healthy diet. The tip of the pyramid is fat, which you are instructed to use sparingly. If you do that, you’re following one of many low fat diets.

Low-fat diets are what most physicians have encouraged their patients to follow for decades. However, proponents of high-protein diets like Atkns, the Zone and South Beach, say that low-fat diets, often high in carbohydrates, actually make you fatter and less healthy.
Both may be right, because most nutrition experts will say that not every carbohydrate is good for you and neither is every fat. Some health care professionals will now tell you to follow low fat diets but watch your sugar intake when eating the up to 11 servings of carbs that the food pyramid recommends each day.
Some of the most popular low-fat diets include Pritikin, Jenny Craig, Nutrisystem and Fit for Life. All of the diets allow you to eat pasta, breads, grains, fresh vegetables and fruits. The focus is cutting out fatty foods like butter, fatty beef and cheese out of your diet, and eating more complex carbohydrates. Sugar is also out when you follow low-fat diets.
The anti-low fat diets crowd says that the evidence that it doesn’t work is the plethora of fat-free products on the market and the increase in fat people. Americans are fatter than ever, but studies have found they eat much larger portions than they need of just about every food. It may not be the fault of following low fat diets alone.
If you have never followed any of the high-fat diets, you’ll find it to be simple. Just eat 8-11 servings of carbohydrates a day, 3-6 servings of vegetables, 2-4 servings of fruits, 2-3 servings of dairy products and 2-3 servings of meat. Avoid fats, oils and sugar when trying low-fat diets.

By L.J Murray
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Ride The Article Wave

Ride the Article Wave
By Dina Giolitto

Have you noticed? The web is exploding with article websites. These sites range from the hurtling-toward-Googledom-sized EzineArticles.com, to the miniscule Average Joe Pay-Per-Click who throws up a handful of topic categories and quickly loses interest... with every size and shape of article site in between.
Are you getting the emails? "Submit to us, we're the best!" "No those guys suck, submit to our site..." Does all this article confusion have your head spinning? I don't blame you, I'm getting a little overwhelmed by the article-go-round myself.

So the question that all of us must ask is: how to leverage this monster web marketing trend for the most exposure? Article marketing is FREE, after all. It would be pretty silly to ignore something that can get you mass exposure at NO cost to your business.

Let's consider the article pool. The more authors who swim in the same article waters as you, the less likely are your chances of standing out in the crowd. Heck, if you can't write at least 200 articles, you won't even make the first page on any "article giant" website. And on the other end of the scale is those "mini sites" where authors have yet to sink their anchors. Do you get in on that action early and ride it out? Aligning your mission with one of those baby sites with potential could be the best thing you did all year. Just think of all the new biz leads. But then again... maybe not?
What to do, what to do? The article frenzy can leave you feeling like a lost article sheep. You wrote a fantastic diatribe, but who read it? Anyone? Or did the guy who tapped out some tired old article drivel and then added a dash of Keyword Magic elbow you out again? You've got to take action, but first you need a plan!

Your emergency solution might be to hire someone to submit your articles to various sites on the web. But all signs point to "You're going to have to keep those articles flowing to maintain your web presence..." and that means round after round of article dollars spent. And who even knows if the person submitting your work will care enough to select the best sites for your buck? If paying for advertising breaks the bank for you, then there has to be another option. So let's think of your objectives.

Objective 1. Establish myself as an authority in my field.

People will not commit to doing business with you unless they have confidence in your abilities. Getting your name and article to come up in a Google search is a pretty strong way to build a case for yourself. So is handing your new prospects a published article that you wrote - that they can read and absorb... and recognize your potential that's right there on the page, smacking them in the face!

Plan of Action: Submit to high-volume, high-ranking sites

like EzineArticles.com. Yes, from the inside of those walls it appears you're just another faceless author. But take the outside perspective and remember the value of SEO content. Once your article gets indexed on a high-ranker, you will appear dead first on the engines. So, keep on feeding the article monsters if you want to be seen and heard.

Submit to hot topic categories that are "rising in popularity" but have yet to peak.
Everything about this web business thing is cyclical, and everything happens in waves. You've got to be savvy-enough to predict what topics are surging in popularity and then you want to catch that wave and ride it out. Jump on a web trend too late, get sucked into the undertow -- and all your hopes of success are temporarily crashed and dashed! If you're submitting to a totally saturated topic category, you must get out because you're wasting your time. Make a new plan to leverage a new trend to your best advantage.

Objective 2. Build a loyal following of trusted business associates.

People who trust you will want to do business with you... not once, but many times. They will recommend you to their friends, who you will also trust you because your association sprang up from a credible source. There's that word credibility again, it's a big deal. For this reason, you should be searching for websites where there is a sense of cameraderie, high-quality content, and other authors who are looking to build relationships.

Plan of Action: Choose your article sites carefully.
Yes, submitting mass quantities of articles is important, but if you're submitting in all the wrong places it won't do you a lick of good. Submitting to crap sites means your article is going to go in all shiny and beautiful and then come out of the crap mill in pieces. That's what happens when people throw up their websites in haste and then don't monitor them.

Pay close attention to who is doing what on which article site, and then only choose the ones that aim for Grade-A service. Look for live people on the site who encourage interaction among their visitors. Even if a website is modest in size, you will know if they are mighty in spirit and have the best intentions. Oh yes, and you'll have to jump out of your shell and do the "Look at me" dance, not just by writing articles but by being an active participant and a giver. That means commenting on others' articles, joining discussion forums and sending out friendly, helpful emails. Your goal is to be noticed and remembered for your talent!

Article marketing is probably at its peak right now. Everyone and their best friend is creating an article distribution site wanting to get in on that pay-per-click action. There is no way that all of these people can sustain such mass momentum. It's going to break soon, and when the little guys peter out one by one, where will you be in the grand scheme of it all? Hopefully doing something smart for your business. So, truck on little article marketer... devise the greatest of plans. The best is yet to come.

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Fitness Test

Physical Fitness Test For Youth Athletes

Physical fitness test, traditionally many children grow up thinking of conditioning activities as a punishment for poor behavior. Late for gym class? 25 push-ups. Talking too much during volleyball practice? 10 laps around the gym.
However, conditioning is an essential method of building muscle strength, flexibility, and overall athlete readiness for an active lifestyle, and coaches and parents should work to remove the negative connotations it can carry.
To help your players understand the importance of conditioning and how it fits into a healthy sports preparation program, include it regularly as part of your practices. If physical fitness is presented as a normal, everyday part of an athlete's activities at sports practice, there will be no resentment toward it or avoidance of it.

Here are some tips on how to incorporate physical fitness testing as part of your regular practices:
• Inform parents and players at the beginning of the season about your conditioning plan
• Include conditioning in practices regularly and at the same point in practice, such as just after the warm-up
• Measure athlete progress during conditioning by testing their abilities at the beginning of the season, in the middle, and near the end
• Give awards or recognition for athletes making improvements because of conditioning
• Explain the impact that conditioning has on players abilities to perform certain skills and improve their performance
All athletes should come to respect and understand conditioning and its impact on sports performance. If they begin to look at it as a tool to build strength, endurance, and agility on the field, they will come to the exercises with more dedication and enthusiasm.
Physical fitness is comprised of many different components. The following factors affect an athlete's overall fitness level and ability to play a sport:
• Lung capacity and ability to process adequate oxygen while exercising
• Body mass index, or percentage of body fat
• Muscle flexibility
• Muscle endurance
• Response time
• Proper diet and nutrient intake
A coach's physical conditioning plan should take into account the basic benchmarks for physical fitness for certain levels and ages. If a coach has unreasonable expectations for their players endurance levels, they will be disappointed with team's performance at conditioning drills as well as during the actual competition.
However, when coaches understand that all factors of physical fitness develop with time, they are more able to create a plan that takes into account the age and sport of their players to develop the most appropriate plan possible for the skills those players need to develop.
Creating a physical fitness program is also a great way to catch any limiting factors for athletes, such as dangerously high BMI, or body mass index. This factor, which determines the percentage of fat in the body in relation to muscle, is an indicator of other issues that may require a doctor's care. Another factor, lung capacity can also be determined simply through a physical fitness program.
Though it may seem that some players do not have the endurance that others do, the problem may actually be related to lung capacity and that player's ability to process oxygen. Exercise-induced asthma, a common condition brought on by rigorous sports participation, affects many athletes but goes unnoticed or misdiagnosed. A simple physical fitness program may bring this condition to light, because if a player is conditioning at the same level as their peers in exercises such as push-ups and sit-ups, they should have a similar level of endurance. If not, something else, such as asthma, may be to blame.

By Elise Jackson

Gym Membership

How to Save Money on Gym Membership
Gyms membership generally runs to several hundred dollars over the course of a year (and often more than a thousand). With joining fees on top of this and contracts which are sometimes difficult to get out of as well as the intimidating atmosphere of some gyms and the inconvenience of actually getting there, it can be enough to put you off getting fit entirely.

Gyms actually rely on you signing up and then not turning up very often - that's what 80% of the membership or more actually does. If all the members turned up on a regular basis you would not be able to move. If you've ever witnessed packed machines and crowded locker rooms in January only to find the gym equipment and shower stalls so much more accessible for the rest of the year you'll know that's true.
So if you can't afford the gym or you suspect you'd be one of those funding the regular gym goers most of the year, what's the alternative?
One answer is create your own gym at home where you can get in shape without spending a fortune.
How much would it cost to kit out a home gym?
How about less than $100?
You see, while the kind of equipment you will find at your local gym costs thousands of dollars, there is no need to equip your home like that (unless you want and can afford to). You really just need a few simple items to get fit at home (and there are ways you can get fit without any money at all too).
What kind of equipment do I mean?
Equipment like a simple jump rope, step or rebounder, hand weights, fitness bands and door way bar. There is no need to buy it all - you choose a selection of items which you will most enjoy using and which will cover all aspects of getting in shape: cardio fitness, strength and flexibility.
These days we have become too used to seeking out and paying for solutions (and sometimes when we pay a lot we feel we have done our bit even without doing the work). But it's actually taking action rather than paying for an expensive gym membership which counts.
If you want to join a gym that will set you back a lot of money, why not invest in a little equipment first and promise yourself if you use it regularly for 3 months you will reward yourself with that gym membership (if you still want to go there, that is (chances are you will enjoy working out at home so much you won't bother)). And for those of you who won't make it past the 3 months you are guaranteed to save yourself a fortune in fees.
If you would like to explore the range of options for putting together an effective home gym (including many free ideas) take a look at these low-cost home gym ideas at SimplyFitnessGear.com. The $100 Home Gym Project was started there to make sure that there is information available to everyone on how to set up a home gym no matter what their budget.

By Jan Small

Exercise Plan

Free Exercise Plan - 3 Keys For Those Over 50

Free exercise plan is good for all ages and even better when you can find quality free exercise plans. Throughout life exercise is important for preventing disease, maintaining proper body weight, relieving stress, and continuing or enhancing ones life activities. We are also human, and can be forcefully driven by our sexual needs and aroused at the sight of another's physical state. The appearance of another's body that is utilizing a well developed exercise program can not only be very pleasing to the eye, but also extremely advantageous to the overall health and wellness of the exercising individual.

As we age, the effects of gravity, diet, parties, disease, sport injuries, etc. weigh in (no pun intended) on our physical appearance and health. The American Heart Association and American College of Sports Medicine (AHA & ACSM) have addressed this aging issue directly by issuing guidelines for those over 65 and those over 50 with disease or function impairment.
Free Exercise Plan Guidelines:
Aerobic Activities
Suggested activity levels include equal or greater than 30 minutes, 5 days per week of moderate exercise OR 20 minutes of vigorous activity 3 days each week. On a scale of 1-10 a 5/6 is considered moderate exercise and a rating of 7/8 is considered vigorous. Your exercise plan may start with less than this, but you will be working toward reaching these minimums.
Resistance TrainingWe all lose muscle as we get older, especially after 50. You will want to follow your free exercise plan to offset this natural muscular atrophy. At a minimum you should participate in 2 days per week of resistance training. You may use machines, weights, bands or even body weight for your exercises. Mixing these exercise options will provide you the best results. You should perform 8-10 exercises for your major muscle groups and perform 10-15 repetitions to get started. Exercise plan progression is important and you will need to change your program every 4-6 weeks to prevent the negative effects of program stagnation. To do this you will want to look for a free exercise plan that teaches you several ways to progress your program.
Flexibility & Balance
Muscle not only atrophy's as we age, but is often accompanied with tightening, reduced joint range of motion and instability. These flexibility and balance issues can affect many of the simple activities of daily living such as household chores or yard work.
For flexibility training, after a short warm up period, perform 10 or more minutes of stretching activities for your major muscles. You will want your exercise plan to attribute two or more days each week to this.
For balance and stability enhancement, your exercise plan should include training options on two or more days each week as well.
Benefits of an exercise plan are great. There are several free exercise plans available of varying degrees of effectiveness. As we age it becomes more and more important to find a well designed program that will assist us in meeting our health needs as well as our physical aesthetic needs/wants. When you find and follow that quality exercise plan you will not only make yourself look better nude, but will alleviate many of the experiences of disease that accompany the ongoing addition of birthdays.

By Tom Bomar

BMI Calculator

BMI Calculator Results
BMI, Body Mass Index, is the most popular and simple way that health professionals use to determine if you are a healthy weight. This article concerns how to interpret your results.
Summary

Body Mass Index:

<18:>25: Overweight

>30: Obese
Calculate Yourself
The calculation is simple, you can do it on a regular calculator. All you need to know
is your height and weight. If you want to use metric measurements, take your
weight in kilograms and divide it by your height in meters squared. If you use inches
and pounds instead, you need to multiply the result by 703 to get an equivalent
result. I am 6' tall and I weigh 180 lbs. 180/(72 x 72) x 703 = 24.4
Underweight
If your BMI is 18 or less, you are considered underweight for your height. My work
here is done. Just kidding.

Being underweight is a health problem, just as being overweight is. As Mr.
Weightless, I am dedicated to helping those at the other end of the spectrum, but if
you are underweight, here are a few tips to become healthier.
Don't try to do the opposite of everything I say to lose weight. You should still be
drinking plenty of water, for example.
This may seem obvious, but EAT MORE. Consume more calories than you expend.
Consume more protein. One main reason you may be underweight is lack of muscle
mass. Resistance training combined with a hefty increase in protein consumption
will put some meat on your bones.
The best way to consume more calories while keeping a balanced and healthy diet is
to order one of our meal replacement products, but instead of using the meal
replacement to replace meals, have a shake between other meals. You will be
getting more calories, more protein, but without imbalancing your intake of other
essential nutrients.
Normal Weight
If your BMI is between 18 and 25, you are considered normal weight for your height.
My work here is done. Really.
Actually, not really. Read the section below "BMI is not Enough" to find out why a
BMI that is in the normal range may not mean that you have no risk of disease. And
let's face it, for beach season you don't want your waistline to be "normal", you want
it to looked "ripped". You can benefit from my articles and products to strip off the
last remaining fat cells that are hiding your six-pack.
Overweight
If your BMI is over 25, you are considered overweight for your height. This is a
dangerous category because most people ignore the dangers. Technically, being in
the overweight category does not seriously predispose you to any health problems.
But that does not mean that you are healthy. And if you do nothing, you may just
slip into the "obese" category where your risks are great for developing heart
disease, diabetes and cancer.
There is a movement these days called "healthy overweight". People may have you
believe that if you can jog a mile and do some push-ups that you are healthy
despite being large. If you can do these things, that's great, but that doesn't make
you healthy. It just means you're not sick yet. The people who believe in the "healthy
overweight" basically want to take away any shame you might feel about your size,
to make you feel better and relieve some of your stress about your self-image. They
say that companies that sell diet products have exaggerated claims and made fat
people believe that any amount of excess fat is unattractive and unhealthy. That
may be true, we all see advertisements that make us feel unattractive compared to
models and actors, and we don't feel as healthy as the athletes we watch in sports.
But let's not kid ourselves: If you have excess fat, you are not as healthy as someone
without it. Fat, especially around the waist, is a health risk, and it does you no good,
unless you find yourself in the arctic. If you're a healthy overweight, lose some
weight and you'll be a healthier normal weight!
In some cultures, even in America, being overweight is a status symbol. Having a big
belly tells everyone that you make so much money that you can afford lots of food.
It also says that you don't do manual labour or work with your muscles because
your brain is all you need for your job. I think in most cultures this image is going
away, because the muscular superhero look that I'm helping you attain shows just
as much success in a different way.
Obese
If your BMI is over 30, you are considered obese. This is the category that is most
associated with hightened risk for all sorts of diseases. Risk is not a guarantee, you
might live to be 90, but the chances are slim.
I won't go into all of the health problems you are exposing yourself to, because I've
written another article about that. Read all about Obesity Statistics and Dangers on
my website.
I don't think anything more needs to be said. If you are obese, you need to start
losing weight right now to reduce your risks. Would you rather be dead? I don't like
scaring people, but I am scared for you.
BMI Alone is Not Enough
One important fact to consider is that BMI is based only on height and weight.
Therefore, BMI is not the best measure of your health. It is attractive because it's
fast and easy to calculate, not because it is perfect. If you have been lifting weights
and have a lot of muscle, your BMI may say you are overweight even though you
have little health risk. That is because your big muscles increase your weight, not
body fat.
To get a truly accurate picture of your health risks, you can try one or more of the
following other indicators.
Percentage bodyfat is the best measure. You cannot do this yourself without special
equipment. A doctor or nutritionist must do one of three tests: 1) use skin calipers
to measure "skin fold" at four or six points on your body, or 2) submerge you in
water to calculate your volume, or 3) use a device that measures BIA (bioelectrical
impedence analysis) by running a small electrical charge through your body.
Generally, men should have less than 18% body fat, and women less than 23%.
Another good indicator of health risk related to weight is waist-hip ratio. Stand with
stomach relaxed and measure the narrowest part of your waist, and divide that
number by the measurement at the widest point of your hips/buttocks. For women,
this number should be less than 0.8, for men it should be less than 0.95. If your
ratio is higher, then you carry excess fat around the waist, which carries a higher
health risk. However, this only really applies if your BMI is already over 25.
If your BMI is over 25, it is time to take action to improve your health. If your BMI is
over 30, you are already at risk for many diseases. Start one of our programs today.

By David McCormick

Fitness Magazine

Fitness Magazines - Top Reasons To Read Them
Fitness magazines, why do we need fitness magazines? Surely everything we need to know is contained in books or we can learn from a trainer or nutritionist.
Certainly no magazine is a substitute for expert guidance from a professional or serious study of books written by experts, but magazines still have their place.
The beauty of a magazine is that it is up to the minute, colorful and full of relatively short, easy to digest articles. A magazine can convey a lot of information. It can summarize longer, weightier books and articles and bring the latest thinking to a wider public.

Fitness is a fast moving field. New research findings are constantly appearing and changing our thinking on exercise and nutrition. Ideas developed in professional sports and fitness training eventually filter down to the amateur level. Magazines make that process faster.

New equipment, training regimes and nutritional products are often first encountered in a magazine article or advert. A serious fitness enthusiast may want to look into the subject more deeply but a magazine can provide the first spark of interest.
Magazines also have the advantage that they can provide encouragement. When we get stuck with our fitness program and seem to be going nowhere it can be heartening to read about someone else's experiences. When we hear that other people have hit a plateau in their attempt to lose weight but eventually overcame their problem we

feel that we can do the same too.
Fitness magazines have an inspirational and aspirational role. That is what their glossy photographs are all about. When we see a picture of a perfectly formed set of abdominal muscles we can envisage what is possible. It is rather like looking at a picture of a beautiful kitchen or bathroom. We know that our home is never going to look quite like that but it gives us something to aim at.

Seeing too much perfection can be a little depressing. But a good fitness magazine will always balance the inspirational and aspirational with some down to earth information. A magazine can be a fun way of getting essential information across to beginners. A book might be too daunting for someone who is just starting out on a fitness program.
The advent of the internet has given even more prominence to magazines. An internet magazine can be far more interactive than a printed publication. Magazines have always had problem and query pages but the internet allows readers to email in their comments and share them with other readers. Forums on internet fitness magazines are often the most widely read part of the magazine.
All the same features found in a printed magazine can appear on an internet magazine. There will be articles about exercise and nutrition, personal experiences, and reviews of new equipment and books. But there is the potential for so much more.
An internet magazine can provide an interactive personal trainer service which allows subscribers to log on and input their fitness statistics and create a personal profile. They can receive a fitness program tailored to their level of fitness and personal goals. Over the weeks they can track their progress.

As with so much of our lives the virtual world is becoming increasingly important in the personal fitness magazine market. But this has not entirely removed the potential for printed magazines which remain popular. The internet is all very well but you can't prop your computer up on the treadmill or exercise bike. There remains a demand for the printed fitness magazine.

By Abhishek Aqarwal

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Diet Programs

Grapefruit Diet Programs

Grapefruit diet programs, Probably one of the longest existing diet formulas is the grapefruit-based diet. It has been around since the 1930's. Grapefruit is not only known for its vitamin C content but also its ability to secrete an enzyme that is believed to burn away body fat. As a diet tool, people either drink the juice of a grapefruit made from concentrate take grapefruit pills or eat the actual fruit during every diet fixture. People either drink the juice made from the fruit concentrate, take grapefruit pills, or eat the actual fruit during every meal. This is combined with other diet programs that call for \ lean-meat and a low-calorie intake.

Grapefruit is consumed at least three times a day with a low caloric intake of other meats and vegetables. The modern-day version of the grapefruit diet allows combining the grapefruit formula with today's widely-used weight loss programs like Atkins and South Beach.
Previously, a grapefruit diet prescribed to followers a strict guide in what to eat. For example, breakfasts consisted of protein and fat such as two eggs and two slices of bacon. At lunch and dinner, a dieter could unlimited meats and vegetables.
While many people swear by the effectiveness of grapefruit in reducing tweight, there are several findings that seem to say otherwise. Some diet experts claim that the miracles of a grapefruit diet are baseless and at most an urban legend.

Nobody can really explain how grapefruit or the enzyme it produces melts body fat. The claim was made in the 1930's, yet -- no one can really explain how it is possible. Other diet experts attribute the alleged success to the lean meat and low calorie meal plans that the grapefuit diet is paired with.

These counter allegations are not scientifically proven either. So, if you are on a grapefruit diet and it seems to be working well for you, it may be best for you to continue. After all, what matters is that a diet program works.
Diet Programs provides detailed information on Diet Programs, Free Diet Programs, Online Diet Programs, Weight Loss Diet Programs and more. Diet Programs is affiliated with Weight Loss Diet Plans.

Pregnancy Fitness Myths

Pregnancy Fitness Myths

Pregnancy fitness myths It was not long ago that pregnant women were told to sit still and eat as much as they want throughout their pregnancy. Nowadays, the rules have completely changed thanks to modern medicine and women willing and wanting to stay fit through out their pregnancy.

Three Pregnancy Fitness Myths
1. You should not exercise.
This is absolutely untrue. Prenatal exercise has many positive benefits including sleeping better at night, less back ache and cramping, easier labour and maintaining weight. It is always best to consult with your doctor before starting a fitness program or even better, hire medically supervised personal trainers.
2. Eat For Two.
During your pregnancy you should be eating healthy, fresh foods and staying well hydrated. Eat what you want your baby to eat but you do not have to overdo it. Just listen to your body. Some women don't feel very hungry at all while others have a bigger appetite. Eat when your body tells you to and keep your proportions similar to pre-pregnancy.
3. You can't do crunches.
Performing crunches while you are pregnant strengthens the abdominals for a faster delivery and recovery time. The only variation required is 20 weeks after pregnancy when you should avoid laying on your back. This reduces oxygen to the baby. Instead you can do crunches seated and on your side.
Pregnancy is not the end of your prenatal body. It's the start of a new beginning and that includes what you do for your health and well-being. Whether you work out currently or not, exercise during pregnancy is a great thing to do for both Mom and baby.

By Kaleena A Lawless

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Aerobic video

Aerobic Videos - Shapes You Up!

I have been using aerobic workout videos for about a year now, and let me tell you if you have the right setup and the right attitude, they work every bit as well as an actual aerobics class with an expensive personal trainer. Although many people buy aerobic videos, and then leave them sitting there, gathering dust, and never do anything with them, many others use them to embark on a healthier, more successful life. What is the difference? Why do aerobic videos work wonders for some people, but fare horribly for others? Allow me to explain.

You see, the reason is not the aerobics videos at all, but the person watching them. The first and most important thing is attitude. Now, we have all heard that before but I will have to emphasize it again: attitude is everything. The right attitude towards exercise will enable you to find joys in hours of sweat which could otherwise make you give up for the tempting leisures of a potato-couch instead. The right attitude is essential to your success. Right from the onset, you need to set realistic and achievable goals and a constant schedule of exercise that will help you approach your goals. That is no easy task, I know. And nobody or nothing can help you. Motivation can not come from the aerobic videos it has to come from within.

The most important thing is that you exercise regularly. Doing each aerobic video twice every third Sunday won't count. Frequency matters more than how much time you spend on each once-in-a-blue-moon session. Even if you never make it all the way through your aerobic videos at first, you have to be using them every day or you will not get the maximum results from them I doubt that you will get any results at all. Set realistic goals and stick with them. It is no good telling yourself that you will do a two hour workout with your aerobic videos every day, and then compromising that unachievable goal the very next minute. Set little goals, ones you know that you can succeed at, to build confidence and slowly move on to bigger goals.

Equally important is to have a good space to do your aerobics workout. If you live in a tiny one room apartment with clothing spread all over the floor, forget it. You can use some aerobic videos with less space than you might think, but if you don't at least clear a little room to move around in, you will never reach any of your exercise goals, and that is a terrible excuse. The beginning of your aerobic workout is really setting a time, clearing out a space, and psyching yourself up. Don't expect immediate success from using your aerobic videos. It will be very hard work and you might feel like giving up at times. But if you persevere, within a month you will notice major changes.

By Steven J Acren

Fitness and Nutrition

5 Fitness & Nutrition Tips for More Weight Loss

Here are 5 fitness and nutrition tips to help you with your weight loss program. Follow these and you'll boost your metabolism and burn more fat.
What would I do if I were you?

If I were you and I wanted to lose the fat I gained over the holiday break...whether it's 3 pounds, 10 pounds, or 20 pounds or more...so, here's what I would do if I were you...
1 - I'd return to the program that has worked best for me in the past. So let's say that my best fat loss ever was 8 pounds in 4 weeks last summer...when I was eating right and doing 3 total body workouts per week followed by intervals.
Then I'd simply get right back on that program, pronto. Don't worry about trying to set up some fancy program based on this research or that, just get back to what worked before.

2 - I'd drink six cups of Green Tea per day and 3.5grams of Omega-3 fatty acids per day (I'd get this from eating fish or from fish oil supplements). I'd eat at least 6 servings of vegetables per day and 6 servings of fruit. I'd snack on almonds. I'd eat only lean protein sources. Etc. Etc. And this is what I do, everyday. Maybe some pizza on the weekend, but other than that, stick to the plan.

3 - I'd do only the exercises that I hated...as long as I hate them because they are hard. For me, that's squats, dumbbell rows, split squats, and other big muscle-group exercises. Just thinking about those exercises jacks up my metabolism.
For many people, chin-ups are a major challenge...and let's face it, they are a total body exercise if done right.
In fact, all of the major exercises in the strength and interval workouts are "total-body exercises". If you don't think that chin-ups and DB rows are total body exercises, then you aren't doing them to their full capacity. Maybe you don't have the total body muscle control to work your whole body with these exercises.
If you're confused by what I wrote, go ask a truly experienced lifter, in person, and they should be able to show you how you can make all lifts "total body exercises".

4 - I'd add more bodyweight exercises to my training schedule. Bodyweight workouts won't cause too much soreness, but they will allow you to give your body more metabolic turbulence, meaning more fat loss and more calories burned.
And you don't have to drive to the gym to do these. In fact, you could probably get a total-body, bodyweight workout done in the time it takes you to get to the gym and back.

5 - I'd keep trying to get stronger. Training to get strong causes the greatest metabolic response in your body. That means, in less geeky language, that your body will burn more calories, and ultimately more fat, when you train to get stronger.
No more la-dee-daing and farting around with the high reps, low weight stuff. Leave that to the bad workout videos from the '80s.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

By Cariq Ballantyne

Pregnancy Week By Week

Second Trimester Pregnancy Week By Week Facts

Pregnancy week by week facts, here's a guide to keep you in pace with the changes taking place in your womb in the second trimester pregnancy week by week.
The second trimester lasts from week 14 to week 26.
The 14th Week
Your baby is 2 ounces. It has tiny arms and legs and a prominent heartbeat. You should have lots of fiber in your diet to combat the problem of constipation, which is common in this pregnancy week.
The 15th Week
Your baby has become hairy! The hair helps her to regulate the temperature during birth. Your belly gets larger due to the increase in the size of uterus. It's time to go for a prenatal check up to ensure your baby is developing properly.
The 16th Week
Your baby has become active. It starts kicking and twisting. Your abdomen will become heavier, as the baby grows further. As you keep a tab on your second trimester pregnancy week by week, do not forget to visit your doctor for amniocentesis. Here, your amniotic fluid is tested to rule out any birth defects in your baby.
The 17th Week
Your baby is becoming chubbier day by day. You are bound to gain more weight.
The 18th Week
Your baby can open her eyes and its digestive system has started functioning.
The 19th Week
Your baby gets covered by a waxy substance in order to shield it from the wet surrounding. This waxy layer also helps in sliding the baby smoothly out of your vaginal canal during delivery. Be prepared for strong mood swings, dry skin, boils and rashes.
The 20th Week
It's time for you to attend childbirth classes. You may feel pain in your abdomen, which is normal. There are new developments in your baby during this week. If it's a girl, her sex organs will begin to develop.
The 21st Week
At this stage, there is not much development. If there are twins, you may face swelling of feet due to edema.
The 22nd Week
Your baby's brain and sex organs are in the process of development. All other organs are completely developed. You may experience back pain due to the pressure exerted by the growing baby.
The 23rd Week
Your baby is hyperactive at this stage. You should be on the alert for preterm labor. Watch out for bleeding, spotting, and contractions.
The 24th Week
You should go for a prenatal check up to rule out the possibility of gestational diabetes.
The 25th Week
Your baby starts developing arteries and veins, and spinal column. Your backache may get severe.
The 26th Week
Your baby's respiratory system has developed completely by now. You are about to approach the third stage, which is also known as baby stage of pregnancy.
As compared to the first stage, the second stage is relatively easy. Ignorance is not bliss in pregnancy period. Know about second trimester pregnancy week by week and make your journey more enjoyable than fearful.
It is important to know about the changes that take place in your body during the second trimester pregnancy week by week. The first trimester pregnancy rarely goes smooth. But the second trimester plays the most important role in the development of your baby. By the time it is the third trimester pregnancy you are ready to face your pregnancy due date.

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by Apufa Shree

Home Gyms

Stop Kidding - No Home Gyms Allowed

Home Gyms
Home gyms, not long ago my wife went shopping for home gyms. No not for her but of all people for me. I was devastated. The idea, me exercise? I sit and work at the computer all day and that's plenty of exercising for me. I told her we didn't have room and the (2) extra bedrooms were for visitors besides. Nevertheless off she went and darned if a couple weeks later she drug one home. A home gym – of all things!

My wife was telling me that the convenience of privacy at home, no driving and time efficiencies is what I really would enjoy. Humbug! She also discussed her goals for me and frankly I was impressed. Lose 20 lbs or else! Else what? Rabbit salads and vinegar for life.
She also told me that in making her decision she considered our budget, room available, weight based or rubber band machines and relative versatility. I told how appreciative I was of here thoughtfulness.

She assured me I wouldn't need the motivation that a real gym provides, nor would we miss the room lost, and that putting the thing together would be a blast. Also, just because I wasn't surrounded by other hard exercising chargers my tendency to be lazy and slack off wouldn't be a factor.
Thus far, the only thing that's lost weight is my wallet but I'm assured perseverance would prevail.
Before starting that home exercising program I suggest seeing your doctor to check on your health condition and your brain because when you're grand kids see you trying to do your thing they'll think you lost your mind.
Having home gyms is probably a pretty good idea and I for one am all for it. My grandson looks so fit now he can't keep the girls away from him. Boy, am I glad I have a grandson.

By Rolf Rasmusson

Diabetes Diet

Diabetes Control - What to Know

Diabetes control ormal blood sugar is about 60-115 mg/dl (milligrams per deciliter) in the fasting state. It is normal to have some blood glucose in the blood, and abnormal to have too much or too little. Normalizing blood-glucose levels is the best treatment at present. There are several medications that have power to help this problem, although none will cure it.

Diabetes control is achievable when families have the needed professional assistance from

their health care providers and if they have adequate financial resources. Expectant mothers are usually motivated to achieve the best outcome. Diabetes control is more possible today than it was many years ago and the possibilities for diabetes management continue to increase as medical research continues. Diabetes control depends on the patient afflicted with this terrible condition.

Type 2, also commonly referred to as adult onset diabetes mellitus or noninsulin-dependent diabetes, develops when cells become resistant to insulin. And gestational diabetes occurs late in pregnancy when a mother’s hormones interfere with her ability to utilize insulin. Type 1 diabetes control is a constant balancing act of food, exercise, and insulin. Blood glucose monitoring is the tool for maintaining this balance. Type 2 diabetes mellitus (T2DM) is a leading cause of death and disability in both developed and developing countries. A study conducted in 2000 projects that the worldwide T2DM estimated prevalence of 2.8% will rise to 4.4% by 2030

Managing diabetes requires a constant balancing of diet, exercise and medication to maintain blood glucose levels as close to normal as possible. It attempts to replicate what happens in someone without diabetes, whose body produces insulin as required in response to food intake, diet and other variables. Management of diabetes mellitus involves attempting to keep the blood sugar in normal ranges without causing potentially dangerous hypoglycemia, or low blood sugar. In type 1 diabetes, insulin usually has to be injected several times a day under the skin to maintain blood sugar control.

Poor circulation (blood flow) can make your foot less able to fight infection and to heal. Diabetes causes blood vessels of the foot and leg to narrow and harden. Poor diabetes control is a leading cause of end-stage renal disease, blindness, lower extremity amputation, and cardiovascular disease. In addition, older people who have diabetes are more likely to have several other chronic medical conditions that may worsen or interfere with their diabetes.

Eating the proper amounts of food is important, as well, as being overweight not only causes diabetes but aggravates it. Eating seconds or thirds at dinnertime or pulling into the drive-through at the doughnut shop may run through our heads many times a day. Not acting on these impulses is a form of self control that characterizes the best-controlled diabetics I know.
Patients with diabetes type II can eat 1500-1800 calories/day and even more if they are obese. Patients who understand how different nutrients affect their blood glucose level may be more receptive to strategies designed to improve blood glucose control. Working with patients on an individual basis, I am able to tie diabetes management therapies into their daily experience. Patients simply put 2 drops of blood on the test paper, let it dry overnight, fill out the appropriate information, and mail the sample back to the lab within 24 hours.

Women who have had gestational diabetes are at risk for later developing Type 2 diabetes. In some studies, nearly 40 percent of women with a history of gestational diabetes developed diabetes later. Women with diabetes should aim to achieve the best control of diabetes possible in preparation for pregnancy. This should include achieving blood glucose levels as close to the normal range as possible, while avoiding hypoglycaemia.

By Alexis Kenne

Rapid Weight Loss

Rapid Weight Loss - Is it Possible?

By Mark Neustedt

Rapid weight loss, it is only natural to want to look good. Our society places a lot of emphasis on beauty, and scientific studies show that we naturally react positively toward attractive people. Nothing gets attention quicker than a hot body, so if you're feeling unappreciated it makes sense to give yourself a physical makeover.

Unfortunately, while makeup and clothes are a quick fix, reshaping your body is a long and demanding process.
People in general are not good at committing to things they don't enjoy, thus a large percentage of the population remains overweight despite our obvious beauty standards. Several companies are exploiting this weakness by offering rapid weight loss products. And millions of hopeful souls have bought the scam already.

The bad news is that there is no such thing as natural rapid weight loss. Sure, there are some surgical procedures that can literally suck the fat right out of your body, but there are few other things you can do that will magically erase the extra weight. Here are a few popular products that claim (falsely) to do just that:

• Crash diets. These diets at least are appropriately named, because after you starve yourself for several weeks you'll be doing exactly that-crashing. Extensive studies have shown that diets that promote rapid weight loss more often than not actually result in the opposite: rapid weight gain. When you starve your body, it reacts by slowing your metabolism. Not only that, but because your appetite goes unsatisfied, you are more likely to binge during and after your diet, effectively consuming all the calories you denied yourself for days in one sitting.

• Weekend diets. These diets claim that using their product can help you to shed several pounds in just a few days. The truth is that you are not losing fat but water. Our bodies naturally retain a certain amount of water, and the active ingredients in these diet products flush that water out of our body, showing an immediate but temporary weight loss.

• Slimming soaps. Similar products include lotions and creams. Supposedly these cosmetics contain ancient ingredients that emulsify the fat in your body through the skin. While these ingredients won't hurt you and may at least improve the health of your skin, there is no scientific proof that they stimulate weight loss in any way.

• Magnets. These are perhaps the most ridiculous rapid weight loss products on the market. By wearing "magnetized" jewelry like earrings, a pendant, or a bracelet, you are supposed to create equilibrium in your body, causing your metabolism to rise and your hunger to abate. Some companies even claim that their magnets reduce other aches and pains. There are no scientific studies to support these claims.

The bottom line is that there is no such thing as rapid weight loss. With dedication and perseverance you may lose anywhere from one to three pounds a week, but don't expect to drop a pant size every time you work out.

Mark Neustedt is the founder of CB-Product-Reviews.com and after reviewing more than 20 diet programs reveals exactly which weight loss programs are the top ones.

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Fitness Classes

Health and Fitness Club Classes Offer Opportunities For Women

By Lillian Varrassi

Health and fitness, there are many health and fitness clubs that offer special opportunities for their female clients. Most of the gyms and health clubs have classes that are co-ed, and they are also offering more individualized programs that target specific exercises for women.

Women need to learn stretching techniques that can be used to keep their bodies flexible, and these methods are sometimes different from the types of exercises available for men. The female body is often far more flexible than a man's and, unless they keep the joints trained and moving, they will lose this ability over the years. Some of the co-ed classes that are offered at a health and fitness club include spinning, stepping, Pilates, yoga, cardio, and weight training. Women are the dominant members of the stepping, Pilates, and yoga classes in almost every health and fitness club. The weight training classes generally have few, if any, women participants. There are a couple of reasons that women tend to steer away from weight training. Women tend to believe that weight training and body building are synonymous and, therefore, they do not want to bulk up their bodies and look like male body builders. Women may not know that much about weights and weight lifting techniques and many are reluctant to ask anyone for information. The barbells and heavy apparatus are still viewed as a man's domain by many. However, health and fitness clubs are now helping women rethink their ideas about weight training. It has been scientifically proven that working with weights will increase bone density in women. Strong bones and toned bodies are what women will gain from participating in weight training classes. The bulk and large muscles will not appear on women unless they use testosterone drugs, since it is physically impossible for a female to develop those large and imposing muscles just by working with weights.