Monday, July 31, 2006

Bodybuilding Weightloss Exercise Tips and Strategies

Welcome to bodybuilding weightloss exercise tips!

This is the engine room of your assault on fat?making a few easy changes to your routine is going to make all the difference to your bodyfat levels in less time than you might think.

In the past you may have tried to lose weight? This time is going to be different. Here I present for you a clear program exercise to achieve your goal?based on a sound philosophy.

The cornerstone of your new bodybuilding weightloss philosophy is consistency?backed up by commitment and followed through with discipline.

OK, enough already?this is beginning to sound like hard work!

So, what is the key - the key is habit. You are going to create a new habit - the inevitable result of which will be your goal of a lean, flab free body..

So, where to start?

Here is the foundation you need to understand how you will lose the fat and keep the muscle - don't even think of supplementing with anything until you understand the processes at work here. There will be plenty of time to add in a few accelerators later, but all in good time?my friend. Lets lay the foundations first?

What's the good news? Simple, the more exercise you do the less you need to be concerned about calorie intake. Lets break this down. One pound of fat is made up of around 3,500 calories. Between you and me, that's three square meals - its also 5 hour long strength training sessions, 12 hours of brisk walking, or 6 hours of cycling.

All other things being equal - if you increase your energy consumption and keep those calories coming in at the same level or just trim those coming in from fat?you are already going to make consistent weightloss progress.

Next, the beauty of using strength training as your key to cutting your weight is your metabolic rate. Exercise raises your 'resting metabolic rate' for around 15 hours after you finish - even if you are sitting around after working out - your body continues to burn calories at a faster rate than normal - to repair muscle tissues and muscle replenish glycogen stores.

Even better, the muscle mass you gain and maintain by strength training burns energy at a faster rate than the fat it replaces.

What are we saying here?yes, go and eat normal sized meals - keeping calories from fat low and calories from protein and carbs balanced - and the processes triggered by the exercise alone will burn off that fat?and keep it off.

Lets get intense!?bodybuilding weightloss does not mean wasting hours on the exercise bike?aerobic training has its place in your program - but I want you to train mainly with weights for bodybuilding weightloss, and train intensely.

This means you working at around 75% your maximum heart rate?quickly calculate this by taking your age from 220. The number you get to is your maximum heart rate.

This will burn fat calories the quickest. Each session you will try and go 'the extras mile' and push for greater intensity measured in time?or weights.

Maybe you could add in an extra training session in the mornings or on a lunch hour. Just an extra hour or two a week may be all you need to see major progress.

Ever wonder how you can lose the fat for no effort?just sitting around, maybe listen to some music? Sauna?is another secret weapon in your fatloss armory. See these benefits?hey, did you know that there are at least 8 major health reasons why you need to get in that sauna!

Produces a strong thermogenic response?this means calories burned off quickly

Speeds up the metabolic processes of all internal organs

Promotes release of Growth Hormone, naturally?

Stimulates vasodilation of peripheral blood vessels - soothing muscular pain from intense exercise

Expels toxins from the body?like heavy metals, Cadmium, Zinc, Lead?

Creates a fever reaction that can destroy viruses before they get a foothold

Strengthens the immune system and reduces risk of cancers Relaxes you?

Bodybuilding weightloss tips

Try walking or doing some other aerobic exercise at least 20 or 30 minutes per day - in addition to your usual routine?walk to the local store?take the stairs?park further away from where you work?walk the dog?ain to burn off an extra 1000 calories a week this way.

Start a regular weight training program, with a partner or trainer?for added motivation give yourself some goals to work for?the extra muscle you'll build will burn extra calories all day everyday keeping you lean?

Drink more fluids and water?keeping hydrated will improve your concentration, complexion and speed up the processes of removing toxins from your body and restoring energy stores to your muscles.

Exercise on the weekend when you will be less stressed and can focus on working out?

Sleep at least 8 hours per night?ok this is a tough call?so why not try 'power napping' this really does boost your energy levels and makes up for missed sleep at night?it has been proven that napping rebalances important brain chemicals in such a way so as to improve performance and concentration?

Do those odd jobs you've been putting off?mow the lawn?fix that fence?sweep the yard - get out and about?

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Posted by Jack Dukun at 6:46 PM | | Comments

Exercise and Weight Loss for Life - The Magic Formula Doctors DONT Want You to Know!

Exercise and Weight Loss for Life - The Magic Formula Doctors DONT Want You to Know! this articles was written by Greg Ryan and he writes "In twenty years of consistant exercising, maintaining a low percentage of body fat and working with thousands of successful stories in weight loss, here are three of the best attitudes to use for a weight loss and exercise program for the rest of your life.

ATTITUDE #1: IT'S NOT ABOUT THE NUMBERS!
The health clubs are always racking their brains trying to figure out why they have such a hard time keeping members coming back. Most owners would argue that cash flow and profit margins are the most important reason to retain membership. Yes, but what drives customers to these health clubs?

These owners have lost touch with what matters most, the customer! Give the customer more than they expect and they will continue to do business with you. Selling a product or service is about people more so than numbers on a spreadsheet..

SINK HOLES VS. POTHOLES
I want you to think of this principle in your workout. You know it is very easy to get burdened down with all the details of an exercise and diet program. While guidelines are necessary, at times focusing too much on the numbers can and will set you up for failure.

You may start to think all this counting calories, reps, and keeping track of heart rates are too much to accomplish. Unexpectedly, you start to lose sight of your goals and it becomes more of a job than a hobby or stress release. You may even quit exercising. This can be an immediate sinkhole for you.

It would be unrealistic to think you are not going to have some tough days. It's hard getting in shape. It takes determination and discipline. More importantly, it takes looking over those down days to the end goal. Do not get too worked up about hitting all the numbers on the charts all the time.

ATTITUDE #2: IT'S BEING SOLD OUT!
The only way you will follow through on an exercise program is to be sold out. The military calls them "lifers." These are people who are committed to something for the long haul. Are you a lifer? Could you be a lifer?

A lifer has a sold out mindset. He or she realizes that there will be potholes to go through; there may even be a sinkhole up ahead, but they get through it or they go around the situation. It may take support from others, but it gets done. You may not be a lifer today, but you could be if you don't make changes now!

DECISION MAKING
I was named Mr. Michigan in the statewide bodybuilding contest in 1988. When I competed in bodybuilding contests, it took me a good month to decide if I really wanted to go for that particular goal. The decision process was well thought out. I realized the days ahead would bring doubt, frustration, pain, and at times, humility. There is a sense of relief that comes with making a decision. Perhaps because once that decision is made, all the pressure is off.

BEING SOLD OUT IS AN ATTITUDE OF THE HEART!

PERSEVERANCE
Having a sold out attitude helps you persevere through some of the down times. There were a lot of times I just wanted to quit. But I always remembered that I had made a decision to stay in it for the long haul. My workouts did not have to be perfect all the time, as long as I kept moving forward. I just had to persevere, no matter what! So I did.

SELF- MOTIVATION
A small part of all of us needs to be self- motivated. You cannot do it alone. You will always need a good support system; however, somewhere inside a little self- motivation needs to be smoldering to keep the fire going.

SELF - DISCIPLINED
Having self-discipline is different than being self-motivated. You can be motivated, but not disciplined. However, you cannot be disciplined without being motivated. No one will or can exercise for you. Nor can they tell you what to eat for the rest of your life. Being self-disciplined requires you to consistently keep the main goal in mind.

ATTITUDE #3: IT'S THE BIG PICTURE

Each of you is different. You will put into exercise a certain amount of effort and everyone will get something different from it. You cannot just package good intentions and say, "If you do this or if you buy that, you will receive this in return." It just doesn't work that way.

In a nut shell:

While guidelines are needed, try not to get bogged down with the details. Make a decision to make exercise and eating right a priority in your life, even if it is not up to your expectations.

Exercise and better eating will give back a very fulfilling life. But you have to keep your eye on the ball. Speed bumps and potholes will always be there in season. The process of avoiding them can be a lot more fun than you can imagine.

Greg Ryan best selling author of the Changing from the "INSIDE OUT", former employee of Kathy Smith and a high profile fitness expert. Discover the five step common sense way to lose weight that the medical and fitness industry's DON'T want you to know. FREE Mini Course http://www.resolutions.bz

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Posted by Jack Dukun at 6:44 PM | | Comments

The Answer to Combining Diet & Exercise for Maximum Weight Loss

The Answer to Combining Diet & Exercise for Maximum Weight Loss was written by Lea Woodward and she writes "Put simply, your resting metabolic rate is the minimum number of calories your body needs to survive if you sleep in bed all day. Your body needs energy for hundreds of bodily functions such as breathing, keeping the brain functioning and any movement your body makes. Just being alive uses up around 70% of the calories you burn every day.

According to research, the following calorific expenditure is used by the body:

Homeostasis - 70%
Digestion & Elimination - 5-15%

At this point, our body has already burned around 85% of daily calories without taking any exercise or activity into account. Running on a treadmill at a fairly steady pace for 20 minutes can burn between 150-300 calories depending on your body weight - thus the amount of calories we burn in activity is far fewer than the body burns keeping itself functioning..

So if you consider what happens when we reduce the amount of calories you ingest but keep your activity levels the same, your body has to become more efficient at functioning with less energy and will consequently slow down your metabolic rate in order to function more efficiently.

In addition, as your body is receiving from fewer calories from your diet it will look for elsewhere for other sources of energy...your muscles. If you're wondering why it won't turn to fat just yet, this is because the body will use fat as a last resort - its long term energy store in cases of starvation - it will only be used when all other energy reserves have been used up.

So not only will you starve your body of the adequate nutrients it needs to function, you will also be forcing it to eat into muscles for energy and you will lose lean body mass. There is also research that shows that if you do start to eat 'normally' again, most of the weight gain will be fat and that muscle mass will not be replaced by re-feeding.

So what does this mean for those of us trying to lose weight?

It means that:

1) Cutting calories alone will simply slow down your metabolic rate

2) Cutting calories will probably result in muscle loss, which will not be re-gained if you start to eat 'normally'

3) Aerobic exercise is unlikely to burn sufficient calories for effective weight loss and may also result in loss of muscle

4) An important key to losing weight is retaining your lean body mass - your muscle, which means resistance exercise should be included in your programme

So if you want a short, one sentence that says it all - here it is...a combination of diet, a small amount of aerobic training (at the right intensity) and a moderate amount of resistance training should result in the most weight loss without a loss of lean body mass.

Lea Woodward is a qualified personal trainer and director of activOne ltd in the UK. She provides personal training, diet & nutrition advice and massage therapy to clients in the Midlands and virtual training to clients worldwide. Check out the website http://www.activone.co.uk

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Posted by Jack Dukun at 6:27 PM | | Comments

Common Sense Exercise: Weight Loss Solutions for the Common Man or Woman

Common Sense Exercise: Weight Loss Solutions for the Common Man or Woman was written by Michael Callen and he writes "Diet and Exercise. They are the inseparable twins that are seen and heard everywhere. You can't have any sort of effective weight loss or fat loss without incorporating both into your daily regimen.

This article is going to focus on the exercise aspect. We're not talking about power-lifting or marathon running, but exercise for the common man or woman.

My wife and I had joined a gym last September, but I had not stepped into the place until almost December. Why, you ask? I was afraid of the soreness and stiffness that accompanies the first several weeks of beginning an exercise regimen. Fear of pain kept me away..

Even my own disappointment at the condition of my body was not sufficient to overcome my fear of starting to exercise. After this past Thanksgiving, however, I weighed in at an all-time personal high. It was shocking, at least to the point that it inspired me to begin working out.

My fears ended up being unfounded. I faithfully take R+ Alpha Lipoic Acid (http://www.ralapure.com), which (among many other things) aids in circulation, and my muscles never really got sore at all.

I'm happy to have avoided the pain, but the whole experience got me thinking... it was fear that kept me away. What is keeping you away? For many people, fear may not be the issue. It may be that joining a gym is not convenient, too expensive, too difficult, or simply beyond their abilities.

I began to look around for recommendations of an exercise regimen that is easy enough for nearly everyone, and yet effective enough to facilitate a meaningful weight loss. Surprisingly, there is plenty of information to suggest that walking for a half an hour each day can do incredible things in a very short amount of time.

But... what if you can't string together 30 uninterrupted minutes to go for a walk? The answer is simple... buy a pedometer.

The website DiabetesInControl.com (http://www.diabetesincontrol.com) published a study that proves you can achieve significant health benefits from simply walking briskly for 10,000 steps each day.

So, what can walking do for you? More than you might imagine. Walking helps to control body weight, blood sugar and levels of cholesterol. Walking at a brisk pace can burn around 300 calories an hour.

The folks at Diabetes In Control assembled a group of diabetics to participate in the 10,000 Steps A Day program. Each one was given a pedometer and asked to work toward increasing their daily steps until they reached 10,000 per day. At the beginning, the average person was taking 3,100 steps per day, so they had to increase by a significant, but not impossible amount.

After just three months, they saw significant improvements in blood glucose, weight, body fat, cholesterol, and overall fitness. Here are some of the average results:

LDL Cholesterol went from 114 to 98
Blood Glucose went from 182 to 153
Total Cholesterol went from 191 to 159
HDL (the "good" cholesterol) went from 36 to 48
Triglycerides went from 220 to 159
Average weight loss: 4.1 pounds

The study concluded with the following comments: "Over 15 patients reduced their medications, 6 eliminated some of their medications. 3 patients were able to get off all of their medications. Most lowered their blood pressure and had more energy. The average weight loss was 4+ lbs and everyone agreed to make the program as part of their lifestyle." Wow, that's pretty amazing stuff!

If you can walk for about thirty minutes at a good pace, you'll find you are at or near the 10,000 step goal. If you can't afford thirty straight minutes, here are some ways to increase your steps each day.

1. Park at the back of the parking lot. You'll spend less time looking for the "right spot" and avoid door dings too!

2. Avoid the elevator and escalator. Stairs are usually an option, so take them instead.

3. Shop alphabetically. Don't loop through the aisles, checking things off your list as you go. Alphabetize your items and go from point to point.

4. Get a post office box near your home. Walk to retrieve your mail each day. Walk your outgoing mail to a community mailbox, post office or mailing center.

Most importantly, though, get yourself a pedometer and begin to keep track of your steps. See if you can't get yourself up to 10,000 steps a day. You'll appreciate the results if you do!

Michael Callen is the author of the Weekly Weightloss Tips Newsletter (http://www.ccwebgroup.com/tips) and the Chief Technology Officer for http://www.WellnessPartners.com, an online retailer of dozens of health and wellness products.

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Posted by Jack Dukun at 6:25 PM | | Comments

Sunday, July 30, 2006

Walking Weight Loss Categories

Walking Weight Loss Articles :


Walking, Water, and Weight Watchers: The 3 W's for Weight Loss
Walking is a feel good calorie burning exercise that most of us have been doing for the majority of our lives. Other than a good pair of walking shoes and comfortable clothing, it doesn't require any other equipment, so the price it right! But the most impressive thing about walking is the health benefits it provides. Read more....


Calorie Burn? Know The Optimum Walking Speed For Greatest Results
The walking speed improves naturally as you continue with the program, because body weight drops, so even if you are walking faster in terms of walking speed, it need not mean you are exerting at the Level 4! Read more....


Walking: Its Never Too Late to Lose Weight!
Daily walks help me to prevent diabetes, maintain a normal blood pressure, reduce the risks of heart attack and colon cancer, and slow bone loss. Walking can do the same for you. If you haven't been physically active lately, get a medical checkup before you start walking. No matter how old you are, it's never too late to lose the weight! Read more....


Walking for Weight Loss: Walking with a Purpose
I wrote this article back in the late fall when I was struggling with weight loss motivation. Since January I have embarked on a serious weight loss journey and I have lost 37 1/2 pounds. "Walking with a purpose" was the first step in making exercise a regular routine in my life. Read more....


Walking: A Key to Weight Loss
We walk everyday. Sometimes we go for long walks with our loved ones. But how often do we realize the real significance of a Good Walk. Thirty minutes of quick walking everyday can award you outstanding health benefits especially weight loss. Moderate walkers; don't lose heart for good walking compliments you with resistance to various diseases. Read more....

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Posted by Jack Dukun at 10:04 PM | | Comments

Walking: A Key to Weight Loss

Walking: A Key to Weight Loss was written by James Harison and he writes "Doctors prescribe Walking as the best medicine for weight loss.

We walk everyday. Sometimes we go for long walks with our loved ones. But how often do we realize the real significance of a Good Walk. Thirty minutes of quick walking everyday can award you outstanding health benefits especially weight loss. Moderate walkers; don't lose heart for good walking compliments you with resistance to various diseases like:

Heart problems
Diabetes
Hypertension
Depression
Respiratory problems
Back pain
Muscular strength and flexibility
Obesity

Walking benefits
Every muscle of the body moves while walking and it improves blood circulation.
It improves body metabolism.
It is free, you don't have to pay to walk.
Walking refreshes you.
It is the best medicine for weight loss.
It brings in good health accompanied by high self confidence and vigor.

Be health conscious, begin Walking
Don't wait for people to call you overweight but start your walking habit today. When you can prevent Obesity and its related diseases by walking daily, make it compulsory in life. In your active days it's still easy to fight diseases and survive heart attacks. But health becomes vital as you grow old. Follow healthy food patterns; eat plenty of salads and fruits, increase carbohydrate intake and walk for an hour a day to see the big health difference your new lifestyle can make.

James Harison the content writer for http://www.pillslim.com. You can visit our site for more information about the weight loss and weight loss diet pills

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Posted by Jack Dukun at 9:39 PM | | Comments

Walking for Weight Loss: Walking with a Purpose

Walking for Weight Loss: Walking with a Purpose was written by goingalltheweigh.com and they write "I wrote this article back in the late fall when I was struggling with weight loss motivation. Since January I have embarked on a serious weight loss journey and I have lost 37 1/2 pounds. "Walking with a purpose" was the first step in making exercise a regular routine in my life.

Let me start off by telling you: my purpose was walking for weight loss. For all of you goal oriented people out there, you might be thinking, "Ok, she has a goal, what's the problem?just do it! I enjoy walking very much but I do have to admit that sometimes "life" gets in the way and I don't "just do it". I manage to come up with all sorts of excuses as to why I can't fit a walk into my schedule on any given day. I must admit I don't like this trait but I wasn't able to find a way to break the cycle, even though I knew that walking for weight loss was the key.

I thought that maybe if I didn't concentrate so hard on losing weight but instead focused on the other benefits of walking I might be encouraged to take my walks on a more regular basis, thus increasing my weight loss motivation. On a long walk one day I started to think of my walks, my weight, and what the benefits of exercise are. I decided I would establish a purpose for walking other than losing weight. I decided there were probably thousands of reasons why a person could walk to include: physical, emotional, spiritual, environmental, educational, philanthropic, and economic. (Just to name a few!) I started to focus on this concept and it has really worked for me.

We are all different so my purposes might be very different than what would work for you. But once you understand the concept of doing something for a purpose I am hoping it will help to motivate you too.

This is how it works:

Each time you want to take a walk, think about the purpose. The purpose can be extremely simple or complex; it can focus on only you or it can involve others. The important thing is that it encourages you to continue. Sometimes my purpose is downright silly but it motivates me; and deep inside I know if I keep walking, I will ultimately achieve my original goal.

Purpose:

*Collect trash?make your community a nicer place to live.

*Collect cans to recycle...do something good for the environment and put money in your pocket too!

*Listen to music from when you were in college...focus on memories

*Watch and admire nature?how much wildlife can you see in a given time?

*Connect with people?say hello to at least 10 people on your walk?more is even better!

*Think?pick a subject and focus on it for the entire walk.

*Walk to places you might usually drive to?saves gas money!

*Admire the yards in the neighborhood?make a mental note of things you want to remember to do in your own yard.

*Look at holiday displays

*Collect objects from nature to use in arrangements/decorations for your home (one of my favorite purposes for walking)

*Participate in a walking event?earn money for charity

*Devise a "mental game plan"?.for the day, week, or upcoming month.

*Take the dog with you?he needs exercise

*Take the kids or spouse with you?.yup, they need exercise too but more importantly...it is a wonderful way to spend time with your family.

*Discover a new walking trail or path...adventure!

*Listen to a self-help tape?learn something new about yourself.

*Walk at a faster pace?complete the "old boring walk" in record time.

*Take scenic pictures?be artistic

*Walk in the snow?look at the beauty around you.

*Walk in the rain?feel like a kid again by splashing in a few puddles.

*Go to the store?buy what you need and carry it home.

I think you get the idea. Walking with a purpose is highly motivating because it really makes you think and come up with creative ideas prior to hitting the trail. When I walk with a purpose it seems to take the stress off of me when I start to think I can't possibly ever reach my weight loss goal. "Walking with a purpose" encourages me to walk more often and I will let you know when I do reach my goal!

If you too are having a hard time losing weight and staying motivated, give "walking with a purpose" a try! Your weight loss motivation will skyrocket!

Visit me for information on walking for weight loss and other weight loss tips or stop by Weight Watchers Blog to see how I have lost weight and stayed motivated.

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Posted by Jack Dukun at 9:32 PM | | Comments

Fidgeting: The Natural Weight Loss Diet

Fidgeting: The Natural Weight Loss Diet was written by Jill Miller and he writes "It's now official. The simple act of fidgeting can mean the difference between lean and obese. It's the natural weight loss diet.

My friend likes to relate a story from time to time about when he was just a lad. His grandfather called him "Worm", because he fidgeted so much. And between you and me, it can get rather annoying.

But he had the right idea, even if it wasn't intentional. He's 5'8" tall and weighs around 145 lbs.

To my knowledge, he doesn't work out, jog, or go to the gym. He fidgets. When we visit, I watch him twist and turn, tap his feet in the air, get up and down from the chair and walk around. It's enough to drive you crazy, but his slim physique speaks volumes..

I've always believed that fidgeting is a result of a fast metabolism, so he naturally burns more calories, producing natural weight loss. But I also believe that fidgeting can be learned. Of course that's all we need, more people to drive us crazy!

Now there's a study to confirm what I've always believed. A detailed study conducted of mundane bodily movements found that obese people tend to be much less fidgety than lean people and spend at least two hours more each day just sitting still. The extra motion by lean people is enough to burn about 350 extra calories a day, which could add up to 10 to 20 pounds a year.

"There are these absolutely staggering differences between people who are lean and people who are obese," said James Levine of the Mayo Clinic, who led the research. "The amount of this low-grade activity is so substantial that it could, in and of itself, account for obesity quite easily."

Here are some things you could try.

* When a commercial come on TV, get up and stretch or better yet, move around. Just avoid the kitchen.

* Wriggle your toes and your fingers whenever you can. This will also tell you how sore they are and if their condition is so bad, just think of the rest of your body.

* Tap your feet in the air. Think of an upbeat song and tap along. This helps get your blood flowing.

* Do things like fetching, turning things off and on by yourself. Often when we come back tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can very well do for our selves but we don't.

* When talking on the phone, get up and pace. Just vary your walking area. You don't want to wear a path in your carpet.

* Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.

You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.

* Do not slouch in your chair, but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose. Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

Fidgeting isn't a cure-all for obesity, but if you're physically unable or just too plain lazy to eat right and workout, it's a great start.

Jill Miller has discovered the perfect diet for picky eaters. Subscribe free to her Fit4Life Club Newsletter and get the ExpeDiet ebook as a bonus. Lose Weight Now

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Posted by Jack Dukun at 8:50 PM | | Comments

Calorie Burn? Know The Optimum Walking Speed For Greatest Results

Calorie Burn? Know The Optimum Walking Speed For Greatest Results was written by Laxmi Krishna and he writes "Calorie burn can be really enhanced if you follow a very simple but effective way to judge if your walking speed is optimum, yet safe.

Your best walking speed can be recognized by certain sure "symptoms of exertion" during your walk -- namely, from your breathing pattern and your ability to talk through the exercise.

If we have, say, a five point scale of least exertion to most exertion, we could measure how briskly we are walking based on how short of breath we are, and how difficult it is to talk.

Your five point scale could be as follows:
Level 1: The kind of exertion you feel if after lying on a couch watching TV, you have to walk, say, to get up and open your front door. Breathing is relaxed and slow..

Level 2: The kind of exertion level when you are pacing about the room deep in thought. Breathing is energetic but still not rapid.

Level 3: The kind of exertion involved in a leisurely walk to the corner store. Breathing is more deep. Takes a bit of time to slow down after the exertion.

Level 4: The kind of exertion involved if you were running very late for an appointment ... or doing some exercise like walking. Breathing would get more rapid. And talking though the exertion would be possible, yet slightly difficult.

Level 5: This is a no-no level. This is where you may overdo it ... exercising too hard, too fast -- and having deep fatigue and extreme discomfort in breathing or speaking.

The golden rule of heart rate, for your fastest calorie burn conditions, should be to try and exercise at about 70 to 80 percent of your maximum ability, so you should try to be at Level 4 on your exertion scale.

At Level 4, your walking speed will be just right for the greatest calorie burn without underdoing or overdoing. As you advance in your walking program, and your metabolism gets "re-trained" for higher calorie burn, your actual walking speed may change.

If you were doing 4 kph. earlier, say, you may find you're able to do 6 kph. now. Does this mean that you experienced less calorie burn at 4 kph. than at the new walking speed of 6 kph.? Absolutely not.

The walking speed improves naturally as you continue with the program, because body weight drops, so even if you are walking faster in terms of walking speed, it need not mean you are exerting at the Level 4!

Your walking speed at Exertion Level 4 is recognized through your breathing feeling more rapid, and talking though the exertion being possible, yet slightly difficult.

Carrying a heavier body weight earlier you may have reached Exertion Level 4 when walking at just 4 kph. Now, when you are lighter, you may be walking at 6 kph. before you feel the same exertion symptoms! Don't get swayed by merely the walking speed.

Remember, it the level of exertion overall that's important, not merely the walking speed, for greater calorie burn!

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast -- 30 kgs. in just 32 weeks, with no dieting -- through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide. Visit Laxmi's site at http://www.walking-calories.com

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Posted by Jack Dukun at 8:41 PM | | Comments

Walking: Its Never Too Late to Lose Weight!

Walking: Its Never Too Late to Lose Weight! this article was written by Harriet Hodgson and he writes "How did a thin person like me become overweight? My mother had probable Alzheimer's disease and I was her caregiver for nine years. During this time she lost the ability to read, understand television, converse with others, and the ability to speak. Eating was the only thing that gave her pleasure.

To give her some quality of life I took her out to lunch every Wednesday and cooked a gourmet meal for her every Sunday. Slowly but surely, I put on extra pounds. Though I had to buy larger clothes, I wasn't aware of my weight gain, and continued to think of myself as thin.

Looking back, I realize I was so busy caring for my mother that I forgot to take care of myself. After she died I still didn't take care of myself because I was grieving. But the day came when I stepped out of the shower, looked in the mirror, and gasped..

Who was this person?

When I went for my annual physical exam my doctor told me that tests showed a slight increase in my blood sugar level. She cautioned me about becoming a late onset diabetic and said I could avoid this by shedding a few pounds. "The next time you see me I'll be thinner," I declared.

I bought some walking shoes, a pedometer, and jined a health club. In the evenings I walked in my neighborhood. A year and a half later I was back to my college weight and clothing size. My blood sugar was normal, I had renewed energy, and could out-walk people half my age. Now my goal is to maintain a healthy weight.

I walk 10,000 steps a day, which is about fve miles. On snowy or rainy days I walk around the center island in my kitchen, inside at a local mall, or every grocery store aisle. Instead of piling thngs on the bottom step to take upstairs, I look for excuses to climb stairs.

Sometimes I don't get in 10,000 steps a day and when this happens I don't punish myself. I just walk more the next day.

In addition to my daily walking. I cut my protein intake, ate more fruit, vegetables, and fiber, and cut portion sizes. I'm 5' 5 1/2" inches tall, flucuate between 115-117 pounds, and have a Body Mass Index (weight adjusted for sex, height, and age) of 19 - an excellent number.

Daily walks help me to prevent diabetes, maintain a normal blood pressure, reduce the risks of heart attack and colon cancer, and slow bone loss. Walking can do the same for you. If you haven't been physically active lately, get a medical checkup before you start walking. No matter how old you are, it's never too late to lose the weight!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to www.harriethodgson.com

Harriet Hodgson has been a nonfiction writer for 26 years and is a member of the Association of Health Care Journalists. A member of Mayo Clinic's Action on Obestity Task Force, she continues to write health recourses for chidlren and adults. Her latest book, Smiling Through Your Tears: Anticipating Grief, co-authored by Dr. Lois Krahn, is available on amazon.com by entering the title or her name. Hodgson is hard at work on her next book, Doctor in the House: An Inside Look at Medical Marriage.

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Posted by Jack Dukun at 7:43 PM | | Comments

Walking, Water, and Weight Watchers: The 3 W's for Weight Loss

I have been seriously working on losing weight for about 2 1/2 months and many people have asked me what I am doing to be so successful. I reply, "The 3 W's for weight loss!" Of course they don't know what the 3 W's of weight loss are so I quickly tell them, "Walking, Water, and Weight Watchers." I know this isn't a formula that will work for everyone but it sure is working for me! Water is an essential fluid needed by everyone, walking is an excellent form of exercise, and Weight Watchers is a world renowned weight loss organization that has helped millions of people lose weight and keep it off for good.

Walking:
Walking is a feel good calorie burning exercise that most of us have been doing for the majority of our lives. Other than a good pair of walking shoes and comfortable clothing, it doesn't require any other equipment, so the price it right! But the most impressive thing about walking is the health benefits it provides. Walking is easy on joints and actually eases back pain in some people. It has the ability to lower blood pressure, lower cholesterol levels, reduce the risk of diabetes and heart disease, build muscle and strengthen bones, and of course it leads to weight loss! Try to walk at least 10,000 steps each day!.

I have lost 24 1/2 pounds so far but aside from the weight loss, walking daily allows me to mentally unwind and I feel that it lowers my stress levels. The funny thing is that the more I walk, the more my body and mind seem to crave it. Walking has become a very healthy habit for me

Water:
A recent study indicated that after drinking 17oz. of water, both men and women experienced a 30% increase in their metabolic rate that lasted for about 40 minutes.

A few months ago, I quit drinking soda and replaced it with water. I can already feel a difference in my skin tone and of course it is helping with my weight loss efforts because it fills me up and I am less apt to overeat. Drinking water daily is definitely a habit now and I feel much better because of it! Drink 8, 8oz. glasses of water each day to boost your weight loss efforts!

Weight Watchers:
Weight Watchers was founded in the early 1960's by Jean Nidetch. She started off by hosting small informal gatherings in her home to discuss the topic of weight loss. Those small meetings grew over the years and now Weight Watchers has grown to a worldwide community comprised of millions of people that are dedicated to the task of losing weight.

Weight Watchers is a scientifically based program that promotes weight loss through healthy lifestyle changes to include mental, emotional, and physical health. Weight Watchers meetings are designed to provide weight loss motivation, information about nutrition and exercise, and a comfortable environment where members and leaders offer support and encouragement to each other. There are hundreds of meeting locations worldwide and Weight Watchers is now offered online as well.

My Weight Watchers leader is fantastic and I look forward to going to my meeting each week. She not only is a wonderful role model, having lost 45 pounds herself, but has the natural ability to bring out the best in all of us that faithfully attend her meetings. She arms herself with scientifically based research, her own weight loss story, motivational quotes, exercise advice, and recipes; all which she wraps in a warm sense of humor to provide us with the tools we need for the upcoming week.

If you have been frustrated with past weight loss attempts, give the 3 W's of weight loss a try. It is the healthy way to lose weight and I am sure you will be pleased with the results!

Contact me at with your success stories at candee@goingalltheweigh.com (no matter what weight loss method you have used) and I will post them on my site!

Read more weight loss and exercise articles, motivational quotes, and weight loss tips and ideas. If you would like read about how I have lost weight, stop by to read my daily weight loss blog.

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Posted by Jack Dukun at 7:35 PM | | Comments

Saturday, July 29, 2006

Just the Cold Hard Facts About Diets, Weight Loss, Exercise and Losing Fat

Just the Cold Hard Facts About Diets, Weight Loss, Exercise and Losing Fat was written by Nick A. James and he writes "This is a layman marketer's observations on diets and weight loss based upon selling and working first hand with weight loss products for over 10 years.

We avoid the weight loss drugs, we do not recommend them as they can be dangerous, however I suppose in some extreme cases with certain obese people the benefits may outweigh the negative side effects.

Here is where we believe the majority of people go wrong when trying to lose weight.

First most people consume way too many carbohydrates and they don't take in enough protein on whatever diet they are on so in effect they are causing their bodies to instead of burning fat to burn lean muscle..

In effect lean muscle burns at rest about 17 times more calories per day at rest than the same amount of fat. The amount of muscle you have greatly determines your metabolism and how many calories your body burns each day. This is why people when they come off their diet and start eating regularly again they can put the weight right back on as their body is now naturally burning less calories than before. In effect they have slowed down their metabolism. This is especially true it seems of women who have less natural muscle mass than men.

This explains why the Atkins diet is so effective. It cuts out a lot of the carbohydrates, which because people often eat too many of them cause weight gain. And by eating more protein it is making sure that you don't lose any muscle and may even gain some additional muscle mass.

The second major factor why people don't lose weight is lack of exercise and to a lesser degree the wrong types of exercise. For example a brisk walk can cause your body to go into the fat burning state called ketosis better than running will.

We earlier discussed how important muscle mass was in maintaining a healthy weight. This is why light resistance exercises (weight training) is so effective in losing weight because it help you add muscle mass. This doesn't have to be massive amounts of weight, any light resistance amount of weight can be effective at adding muscle.

This is why men and women who participate even in light resistance exercises 2-3 times a week for 15-20 minutes almost always lose weight when they combine this with their weight loss program. This has been our observation over the last 10 years or so.

So to sum it up, the formula to lose weight is fairly simple, following it is much more difficult.

Cut your excess carbs, eat more protein and do moderate exercise like walking and light resistance exercises like weights. Do this and control what you eat and you will lose weight.

Now there are a number of weight loss products on the market that can help facilitate your weight loss, but unless you are willing to do what we just mentioned, you will not achieve your total weight loss goal.

This is not to say particular products aren't effective as they may prevent you from adding additional pounds or even help you lose a few pounds. Also is the issue of carbs, we are not idiots here, we realize carbohydrates are used for energy. However, the bottom line is most people consume much more carbohydrates then they need on a daily basis and the excess gets converted to fat. You know the story.

As far as most weight loss products, most people have varying opinions. Here is the issue, most of the reputable weight loss products work to a certain degree. The problem is most people look at them as miracle workers, that will allow them to continue to eat way too much (this is kinder than saying they eat like a pig), not exercise and expect to lose weight on the product. So at the end of 30 or 60 days they weight or measure themselves and think that product sucked, as they didn't lose anything. Meanwhile they conveniently forget their lifestyle over that period.

This is why recording eating habits in a journal is so effective and why it is recommended.

Nick A. James offers informative tips and information on nutrition, health and working from home. Get the Exclusive Free Report! -6 Steps to Simplify Your Life, Improve Your Health & Give You Dynamic Energy! His many years of Internet Marketing expertise puts him in unique position to help others starting a home business . For free advice, health blog, and cutting edge info contact him at: http://www.health-goji-juice.com

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Posted by Jack Dukun at 9:54 PM | | Comments

Fun, Fun, Fun: The Best Exercises for Quick Weight Loss

The best exercises for quick weight loss in my opinion are activities that you enjoy because you will be more apt to continue doing them over a long period of time.

Many people think that starting an exercise program will mean months of agony in front of them. However, staying active and being physically fit can and should be fun!

If you vary your exercise routine by choosing activities that you really enjoy, you will be more likely to stick with it. Don't forget that movement doesn't have be done in a gym, it can be done by adding new activities or bumping up the intensity, or adding extra steps to almost anything you are doing.

The benefits of exercise and being active include: increased muscle tone, weight loss, stress relief, an increase in personal satisfaction, and of course it will improve your inner body as well. (heart, lungs, and circulation)

My recommendations for the best exercises for quick weight loss include:

Dancing: Invite a few friends to go out for a night of dancing. A person weighing 180 pounds can burn approximately 193 calories after dancing at a night club for 30 minutes. Last year I took a country line dancing class which I enjoyed tremendously and I felt the health benefits almost immediately.

My friend's daughter who is now in her 20's has signed up to take ballet classes for the first time in her life. If ballet or line dancing isn't your style look for dance classes and clubs in your community to include: hula, belly dancing, tap, jazz, modern, ballroom dancing, Irish step dancing, and square dancing. Dancing is a "feel-good" activity that is perfect for all body types and ages.

Bicycling: You can see how much fun it is to ride a bike by watching children at play. They race, set up obstacle courses, and go over jumps. I am not suggesting that you have to "pop wheelies" again like you might have done in your younger days but it might be time to add bicycling to your regular work out routine. Biking is a wonderful family activity; in fact your kids will be thrilled if you suggest a "family bike hike" this upcoming weekend.

Golf: Ditch the golf cart and walk the course to reap the benefits of this wonderful sport!

Hiking: Hiking in the woods is one of my all-time favorite exercise activities. It allows you to enjoy nature and a 180 pound person will burn approximately 257 calories per half hour of trekking through the woods.

Gardening & Yard Work: Pushing a lawn mower around the yard, pulling weeds, trimming the hedges, raking leaves, and chopping wood are among the many calorie burners you can do in your yard. This is a win-win activity: a beautiful yard and a healthier you!

Racquet Sports: Grab a racquet and hit the courts! You can burn approximately 300 calories playing racquetball or tennis.

Skating: When was the last time you laced on a pair of skates? Rediscover this winter time activity and bring a child along for extra fun! This made me think of sledding. Wow, imagine the calories burned when you walk your sled back up the hill!

The list of fun exercise activities can go on and on. Try some to figure out which are your personal best exercises for quick weight loss?you might be surprised at how much fun exercise can be!

Visit me at http://www.goingalltheweigh.com for additional articles about weight loss, health, exercise, and nutrition.

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Posted by Jack Dukun at 9:51 PM | | Comments

Fat Burning Exercise: Choose One That Can Revive Your Bodys Own Fat Burning Dynamism

Fat Burning Exercise: Choose One That Can Revive Your Bodys Own Fat Burning Dynamism was written by Laxmi Krishna and he writes "Fat burning exercise is not merely one that will burn fat on its own. Can it rekindle the body's intrinsic fat burning mechanisms?

We all know our bodies started out as dynamic calorie-burning machines in our early years, even without strenuous fat burning exercise.

Somewhere along the way, they seem to have forgotten how to be that way any more.

In fact, we may actually notice that our bodies have progressively acquired the contrary habit of "not burning unwanted calories". Of actually possessively holding on to fat. The reason for that is in a paradox.

The pace of life is faster nowadays, and from that we all make the cardinal mistake of deducing that a "busy life" is an "active life". We assume that our tiredness is from over-exertion, while it may even be from disillusionment..

Yet in a world that's moving fast around us, we fail to notice that our bodies are growing more and more lethargic - and that is the paradox. This personal lethargy in the midst of external turmoil is the No. 1 cause of "stress", and a host of stress-induced diseases.

Stress is nothing but our misalignment with the pace of the external world. And as the doctors love to tell us, most diseases have their roots in stress ? like obesity, diabetes, cancer, heart disease, arthritis, osteoporosis, hormonal imbalance, emotional depression ?

Look at almost all the research on diseases today, and they will show that somewhere these diseases have their genesis in this ubiquitous term called "stress". We need to examine what this "stress" is, if we want to adequately overcome the diseases themselves -- and not merely try out fat burning exercise to neutralize their impact.

Look up the word "stress" in the dictionary or thesaurus -- and here's what you'll find: hardship, oppression, distress, dread, apprehension, mistrust, nervousness ...

Stress is thus the word that reflects our "inability to cope" -- with a situation, a relationship, a circumstance, a life event ... it's a sign of a subliminal defeatist attitude that has crept into our souls!

It's again this same stress that actually makes the body cultivate the habit of holding on to its fat for dear life. (Fat is nothing but excess energy fuel solidified and stored for future use, anticipating future starvation!)

And no matter what fat burning exercise you try, unless the mind's perception of its surrounding environment is changed it's hard to actualize results.

What the body has learnt how to do very well, is to save fat feverishly for the "rainy day", even add on more and more ?- because from everything it interacts with around it, it anticipates a lot of present and future stress!

How fearfully you perceive the world around you may have a lot to do with your body's disinclination to shed its protective weight and fat! No amount of fat burning exercise can battle these misperceptions of the mind.

Starting a purposeful walking program works in two ways -- one, it directly impacts your physical calorie burn and weight loss situation; and two, the self-assertion involved in setting strong new weight goals and staying with the walking program, day after day, despite all odds, helps wear away the fearful negativity that makes your body hold on to fat! It's the numero uno stress-busting fat burning exercise.

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast -- 30 kgs. in just 32 weeks, with no dieting -- through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide. Visit Laxmi's site at http://www.walking-calories.com

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Posted by Jack Dukun at 9:19 PM | | Comments

A Startling Fact About Losing Dangerous Belly Fat Without Exercise

A Startling Fact About Losing Dangerous Belly Fat Without Exercise was written by David Kern and he writes "The story broke in the international press on October 4th, 2004. Scientists in Japan announced that laboratory rats lost large amounts of organ fat, and increased muscle strength, when a portion of their diet was replaced by a new fruit extract.

Could this new discovery be "Exercise in a Pill?"
These unexpected results left the researchers puzzled. No drug or food had ever shown the ability to target and dramatically decrease dangerous organ fat, also known as visceral, or "belly" fat. In fact, only one thing is proven to reduce it... exercise.

The New American Epidemic- Obesity.
And the unsightly bulge of stubborn belly fat isn't the only problem. Controlling this fat is important, say researchers at Duke University Medical Center, because increased levels have been associated with diabetes, cardiovascular disease, and the alarming rise in obesity rates in the United States, where presently two out of three adults are overweight or obese. Visceral fat is located around the organs inside the belly and is deeper in the body than ordinary fat, and much harder to get rid of..

In the Japanese study, conducted at the Nippon Sport Science University graduate school, lab rats were fed a chemical extract from apples as 5% of their diet. The animals lost an average of 27% of organ fat in only 3 weeks. Even more baffling to researchers was a 16% increase in muscle strength observed in the test animals.

Proven Health Results from Apple Chemicals
Chemical extracts from apples have been extensively studied for years for their health benefits in cancer, heart disease, diabetes, and other chronic diseases. Recently, apple extracts have been shown to protect the brain against nerve damage associated with Alzheimer's Disease. But this is the first evidence that these phytochemicals- termed apple polyphenols- have been shown to reduce belly fat deposits.

The Japanese researchers have now turned their attention to confirming these results in human subjects, and one Japanese company announced plans to market health drinks containing the extract in the U.S. later this year.

Too Early to Tell?
Although it will likely be some time before human weight loss trials are reported, some consumers aren't willing to wait. Since November, a small group of people in the U.S. have had access to these apple chemicals in pill form. You can track their intriguing results, which are now being reported on our web site, where you can also follow the latest news and research about apple polyphenols.

David Kern is a health researcher and publisher of New Health & Longevity, a newsletter devoted to the latest advances in nutritional science. Contact him through http://www.applepoly.com/bellyfat/ . You can find a link there for current medical studies and breaking news on apple phytochemicals.

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Posted by Jack Dukun at 9:09 PM | | Comments

Tuesday, July 25, 2006

The Best Weight Loss Exercise

The Best Weight Loss Exercise was written by Adrian Bryant and he writes " Not walking on a treadmill everyday for 45 minutes
* Its not swimming a lot of laps
* And its' definitely not running 5 miles everyday

The best weight loss exercise is?
* Something that you like (love) to do
* Something that you can do everyday for 30-60 minutes
* Something that can at least make you break a little sweat

So that rules out watching TV, reading and sleeping. Just think about something that you enjoy doing that requires you to move.

Do you like to play golf? If so, just play 18 holes without using the golf cart.

Do you have kids? Play with them everyday for about an hour-they will enjoy it and not only will you lose weight playing with them?You are preventing them from getting obese as well. Give your kids piggyback rides or play catch with them everyday for about an hour..

Even activities that you may not enjoy like Yard work, gardening or housecleaning can be done to lose weight. They are not just chores to do around your home but they are weight loss exercises as well.

Just do some kind of activity everyday for at least 60 minutes. Don't make up a workout routine-just DO something. You can start RIGHT NOW while you are reading this article.

YOU WILL LOSE MORE WEIGHT?doing something you like (love) to do. You will stick with it longer because it doesn't seem like work.

Advanced tip: Do interval exercises at least twice a week to burn more fat.

Have you ever heard of interval training? Interval training is where you workout fast or hard for a period of time followed by a period where you workout slow or easy.

For example---You may run for a minute and then walk the next minute.

Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half the time and resting the other half by working out easy or slow.

Here are some more examples of some interval workouts you can do:

* You can Walk or Jog up and down flights of stairs?Going up is the hard part & going down is the easy part

* You can Run a lap around a track and then walk a lap around a track

* You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.

Just make sure that when you do the interval workouts that the hard or fast part is really intense. For example if you are doing a run/walk interval---Make sure that the run part is so intense that you just can't wait to start the walking part.

Why do intervals?
After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).

Think about it?while you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working out?Interval training keeps your metabolism elevated throughout the day so you can burn more calories.

Interval training should be treated like weight training and be done 2-3 times a week.

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net

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Posted by Jack Dukun at 8:07 PM | | Comments

Commit To Cardio Exercise For Permanent Weight Loss

Commit To Cardio Exercise For Permanent Weight Loss was written by Kris Bierek and she writes "Everyone is looking for the secret to losing weight. Everyone wants it to be easy. There is no easy way to lose weight, but there is a secret. It may not be what you want to hear, though. The weight loss formula is basically simple: burn more calories than you consume. How do you do that? Commit to Cardio!

Too many people underestimate the importance of cardio in their workout routine. If you truly want to lose weight, you need to be doing a good 45 minute to 1 hour cardio workout 4 to 5 times per week. Less than that will help you to maintain your current weight, but won't help you to shed those pounds. You need to find what you enjoy, make it a priority, and work hard while you're at it!

The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it..

Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.

Finally, while you're at it, work hard! Get your heart rate up into the aerobic zone and keep it there for at least 30 minutes.* Always think to yourself, "This is my workout, so make sure I get what I came for. What's the point of working if I'm not working hard? Push it!" Tell yourself these things as you work out, and push yourself!

The benefits of a cardio workout routine go far beyond just losing weight and feeling better. Your heart will be healthier, you can lower your cholesterol and blood pressure, it's a stress reducer, you will feel better about yourself, you will have more energy, the list is endless. So quit making excuses and commit to cardio today!

*To determine your aerobic heart rate training zone, you must first find your maximum heart rate (MHR)

MHR =220-age

Your aerobic training zone is between 70%-80% of your MHR. After 20 minutes in this zone, your body burns fat efficiently and quickly.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

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Posted by Jack Dukun at 8:06 PM | | Comments

Lose Weight Permanently And Maximize Health With New Diet & Exercise Habits

Lose Weight Permanently And Maximize Health With New Diet & Exercise Habits was written by Ian Mason and he writes "I'm sick of all the fad diets I see people preaching about, as if the only thing that matters is losing a lot of weight fast. We need to focus on permanent weight loss as a result of permanent changes to dieting and exercise habits. Unless you have extremely potent will-power, this can be a tough task to complete. One proven solution is to get support from other people who are not only your friends, but must be in the same situation that you are; they must know exactly what you're going through today. Think of this small community as your weight loss partners.

Where Can I Find My Weight Loss Partners?
Spare yourself from the stress, time-consumption and awkwardness of setting up a meetup group for weight loss support. In today's busy world, it makes much more sense to join a forum online.

However, sometimes the people who run the forums get a bit too controlling, creating a lot of tension. That's why I've created my own forum to solve the problem and help people focus on losing weight safely. Check out what our friend Cyn has to say about PhenForum.com:

"This forum gets better every day! Ian is really doing a wonderful job putting this place together. I really love all the information that is given here. I don't think I have found any other board that supplies the info that Ian does. Great job Ian!"

What's The Website Again?
You should come visit us over at PhenForum.com. You're welcome to join and start your very own daily progress diary. Speaking of a diary, I'm going to start taking pictures of my stomach and posting them every Monday, Wednesday, and Friday to help keep track of my weight loss progress and my goals. I can't wait to have you join us over here.

What's The Best Way To Lose Weight?
I don't have the answer to that question, but I do know which methods seem to have been most helpful for permanent weight loss and long-term health. Here's a summary of five great tips you can use, and you're not alone in this? remember if you need anything at all, just come join us at PhenForum for support.

1. Slowly decrease calorie intake by limiting junk foods, etc.

2. Do any cardiovascular exercise such as walking around outside, or walking/jogging on a treadmill. I love doing both, as I feel so healthy and alive every time.

3. Take advantage of the good feeling you get after doing cardiovascular exercise: It should help decrease your cravings. Make a grocery list and pick out healthy ingredients for your own meal, especially if your family doesn't eat healthily.

4. Eat simple vegetables and lean proteins like fish and sliced turkey, trying to balance each meal out so you have say...

a. 8 grams of fat

b. 16 grams of protein

c. 22 grams of carbohydrate

5. Limit how much you eat (but not coming close to starving yourself) seems to be a great, healthy way to lose weight. Think of your body as a machine that only runs correctly if you put the right balance and amounts of nutrients in it. :)

Have a great day, and good luck! I hope to see you at PhenForum!

Copyright (C) Shoppe.MD and Ian Mason, 2004-2005
Learn more about health, diet and exercise at our weight loss.
PhenForum.com is a popular discussion forum for weight loss programs, diet advice, and tips to help you burn fat.
All the best,
Ian Mason

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Posted by Jack Dukun at 7:35 PM | | Comments

Which is Better Exercise or Dieting?

If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat.

These studies have also indicated that the government current recommended daily allowance for calories does not correlate with the body's actual energy needs. For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home.

Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products; often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so. Being seriously overweight and particularly obesity predisposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly. Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading t more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not required to walk an hour every day as some people would have you believe.

When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive. Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. In fact, for some, it can be downright tough. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds. Think like a winner, and not a loser - - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you'll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn't do you any good; it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you're somebody, you have self-worth and you possess unique strengths and talents. Contemplate what lies ahead of you. Losing weight is not just about diets. It's about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight-loss process. First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that's best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.
http://www.pushbuttonhealthguide.com/exercise-or-weight-loss.html

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Monday, July 24, 2006

How to Exercise and Lose Weight on a Busy Schedul

How to Exercise and Lose Weight on a Busy Schedule was written by Lawrence Cole and he writes "In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.

For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.

So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life..

Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.

In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.

Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.

Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.

What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.

Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.

Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.

In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.

Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.

Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.

Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself when that happens.

Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.

No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!

Your Lifestyle and Fitness Coach,

Lawrence Cole
YourbestbodyNOW.com
See this article on YourBestBodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based out of Pasadena, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning

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Exercise Bike Program - How to Lose Weight

Exercise Bike Program - How to Lose Weight was written by Michael Walker and he writes "Your pants are a bit tight, you can't seem to stop eating junk, and you're tired all of the time. It's time to get healthy and lose weight. Combined with a more sensible diet, an exercise bike can help you achieve the results you want.

Ugh, the Diet.

So many people go wrong here. Forget fad diets, forget starvation. Slow and steady wins the race. Try changing one thing about your diet. Limit yourself to one soda a day. Stop skipping meals. If you always clean your plate, start leaving one or two bites. A total change in diet is work. If you go for a radical change, you are setting yourself up for failure. You'll be surprised how well small changes work.

The Right Bike Determines Your Success
This is a critically important part. There are literally hundreds of exercise bikes available. You have to be honest with yourself to discover the one that will work best for you. If you talk yourself into some fantasy world where your exercise plan is going to work this time even though there's nothing different, you're going to be disappointed. If you think ahead, you will buy the right bike for your needs. You will end up with a successful long-term exercise routine..

Think back to your last exercise routine attempt. Why did you stop? Did you suffer an injury? Did you get bored? Was it just too hard to do every day? Was it hard to find the time? Answer these questions truthfully. If you don't figure out where you went wrong, you won't be able to come up with a solution.

Avoiding and Working Through Injuries
If an injury caused you to stop working out, how did you sustain your injury? Becoming physically fit is supposed to help you prevent injuries, not cause them. There is an exercise bike for someone who has been injured working out. It's called a recumbent exercise bike. It's the kind found in a lot of health clubs. It has a large, bucket seat, and you sit back and low to the ground. It is perfect for people beginning a new exercise routine. It's also very good for back problems as it forces you to keep good posture. It puts no pressure on your joints, and you can keep working out even if you have minor injuries.

Overcoming Boredom
Did you get bored the last time you tried to workout on a regular basis? If you did, you are likely to get bored again. With exercise bikes, the solution is usually a bike with several different levels and riding programs. You can get bikes with different difficulty levels. This means that when it becomes too easy for you to pedal, you simply move up to the next level instead of having to ride longer (which just isn't likely to happen for the person who is easily bored). You can also get different programs. Programs give you variety and goals. They make you pedal harder, simulate conquering hills, and even sprinting for short periods.

Riding programs might not be enough for you. You might need a bike that you can hook up to your television that simulates riding through different courses. You can take a leisurely ride through a park or compete with other computer riders on a difficult obstacle course. These bikes might cost more up front, but if you don't invest in a bike that will let you sustain your workout, you're wasting money on anything less.

The coolest thing for game addicts who get bored is an interactive bike that plugs into a Sony Playstation or Playstation 2. It makes over 50 games interactive. Whatever is happening on your bike happens on the screen in bike, car, and similar games. There are all types of similar bikes available.

If you plan on listening to music or watching TV while you cycle, be sure to pay attention to features that will make the exercise bike quieter. It's also a good idea to get a quieter bike if you live with other people. For all you know, your workout time is going to be 5AM or midnight. A quieter bike won't disturb other people in your home.

Don't Try to Be Lance Armstrong Yet?
People beginning exercise programs are sometimes too ambitious. It's good to be excited, but you have to remain realistic. If your last exercise program failed because it was just too much work, don't make the same mistake again. Fight the urge to overdo your first workouts. It is critical to your long-term success that you start out slow. If you go from no exercise at all to 5 to 10 minute exercise bike workouts with little resistance, you are much more likely to avoid injury, soreness, and most of all, early feelings of defeat. If you aim too high - expecting to go from a sedentary lifestyle to 45 minute workouts immediately, for example - you are setting yourself up for failure. When you don't reach your unattainable goal, it is more likely you'll quit altogether to alleviate the feeling of failure that much sooner.

The perfect bikes for people who get a bit over-excited are exercise bikes with built in riding programs. You simply start out at the lowest level, and the bike determines your workout. You program in a small goal (10 minutes, 50 calories, or .25 mile) and when you reach that goal, your workout is over.

Finding the Time
You do have time to burn fat and calories on an exercise bike. No matter how intense your schedule is, there are people busier than you who find time to make an exercise routine work. They are not better than you. They don't have more than 24 hours in a day. They simply figured out how to make it work. You can, too.

It can be as simple as the time of day you chose to workout in the past. There is scientific evidence that people who are "morning people" or "night owls" are physically different. Different people have energy at different times. Think about when you work best. If you wake up without an alarm clock ready to go, you should exercise first thing in the morning. If you are a night owl, you should consider working out at night. You might find that you are one of the people who tire yourself out enough with a night workout to sleep like a baby.

You Can Do This!
Losing weight is not a punishment. You are smart enough to know how to eat a little better and become more active. If you are honest with yourself, you will choose the proper bike. You want to look forward to the workout itself. Don't get caught up in which bike burns more calories. Find an exercise bike you will enjoy riding. Figure out the time of day that's best for you to exercise. Make it like getting dressed or bathing - it's just something you do every day. You don't have to train for the Tour de France. You just have to get on and do something every day. Ten minutes a day will yield results. Bookmark this article for future motivation, find your exercise bike, and get busy!

Michael Walker is a freelance author providing useful information about stationary bicycles spinning equipmen and portable exercise bikes. His numerous articles offer comprehensive tips and solutions for the fitness enthusiast.

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Benefits Of Exercise Videos For Weight Loss

Benefits Of Exercise Videos For Weight Loss was written by Bill Herren and he writes "I asked my sister to come to my gym with a guest pass. She replied something to the effect of "I am in no shape to go to the gym". What? I thought you go to the gym to get in shape not get in shape to go to they gym! Upon further questioning and digging I uncovered the obvious - my sister is just not comfortable in the gym.

I have found that others feel the same. I certainly do not agree with this type of thinking but I do recognize that it exists and some people will simply not go to a gym or exercise class simply because they are not comfortable in that atmosphere.

Exercise videos are perfect for this type of person!

On the flip side, my wife loves to go to the gym but she is also a very busy person. Sometimes she just does not feel like packing all of her clothing in her gym bag and hauling it all day. Sometimes she just wants to exercise at home..

Exercise videos are perfect for this type of person!

So what are the benefits of exercise videos and how can they help you lose weight?

· Exercise videos are usually led by world class instructors. These instructors are usually the top in their field. They have pioneered a system which more than likely has proven results.

· Exercise videos can keep you from getting bored in your fitness and weight loss routine. You can get an exercise video for aerobics, kick boxing, power yoga, step aerobics, basic training, and the list goes on. You can get them in a studio format, on a beach, by a pool, with beautiful scenery - No limits!

· You can perform your exercise routine on your schedule. You are not dependent on the gym hours or aerobics class hours. You may have a hard time fitting a 5:30 class into your schedule but you can always find time to play a recorded video at your convenience.

· Exercise videos allow you to work at your own pace. If you miss a step or are just not conditioned, you can rewind or skip a certain part of the routine.

· Most exercise videos are full of positive reinforcement and affirmations. It is good to hear success stories and "you can do it"!

· You can more accurately measure your results. If you are doing the same video for an extended period of time you will know if you have improved either in cardiovascular conditioning, flexibility, or strength. If you are doing a different routine in a regimented class sometimes it is hard to notice your improvements.

· Exercise videos are inexpensive. You can collect them and enjoy varied workouts and instructors for very low costs.

The key to losing weight is burning more calories than you consume. Exercise videos take care of the calorie burning part of this duo. The body was made to move! When you exercise and eat healthy the benefits are priceless! You feel great, are sick less often, have greater range of movement, less pain, and a better mental outlook.

· Pick an exercise video for your level of fitness.

· Pick a video that interests you and seems fun to you

· Share videos with friends for a varied experience.

· Set aside time to workout to your video. Make it a ritual.

· If you start getting bored with a routine - Find another one! But don't quit!

· Remember that moving the body is fun!

· Follow the instructions and warnings that come with the video

· Check with your doctor before beginning any exercise or weight loss program.

Exercise videos are a fun, inexpensive way to lose weight and get in shape. What a great way to have world class instructors helping you get in shape and lose weight all on your schedule!

Keep checking back. We may from time to time review specific exercise and fitness videos.

Stay healthy, keep the body moving and learn to enjoy exercise!

Wishing you the best of health and fitness,

Bill Herren
Bill Herren is the webmaster for weightloss-articles.com Everything weight loss related! Weight loss success stories, product reviews, exercise articles, weight loss recipes, and diet articles. All Free and all designed to help you lose weight!
http://www.weightloss-articles.com

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Exercise: Essential

Exercise: Essential was written by David McCormick and he writes "The only absolute truth in the area of exercise and weight loss is this: Becoming more physically active will burn calories, and as long as you don't absorb those calories back by eating more, you will lose weight. Getting active and getting your muscles to burn more calories is an essential part of a weight management program. It will improve your circulation and your nervous system more than any diet could. Regular exercise can fight all signs of aging, lower cholesterol ratings and reduce osteoporosis. But the question that fuels the multi-million dollar fitness industry is, "What exercise is best?"

This is a very contentious area. Mr. Weightless will only tell the simple truth, so below is the information that has been proven to be true, but the final judgment is yours.

Slow and Steady Wins the Race...
Slow and steady exercise that raises your heart rate a significant amount, but that still allows you to breathe without struggling for at least 20 minutes will encourage fat loss. This is called aerobic exercise. The term aerobic means "with air", meaning that your muscles are burning sugar and fat in the presence of oxygen. To be able to burn calories in the presence of oxygen, you have to be taking regular breaths, so the activity you're doing must be a moderate pace, at most. For many people who are overweight, this can mean simply a fast walk. For many athletes, this may be a quick jog. It doesn't matter where you are along the spectrum as long as your heart rate is raised and you can breathe normally or carry on a conversation.

Why 20 minutes? At first, your body will only burn blood-sugar because it is readily available. If you keep going long enough, your body realizes that blood- sugar won't be enough, so it starts burning fat as well. If you stop exercising before this happens, then your body will simply be tired and you will feel hungry because your blood-sugar will be low (see my article on Satiety, click here). Your body wants to retain the fat and avoid burning it. This is a survival mechanism... read my article on Adaptation that you can find on my website.

...Or Does Maximum Intensity?
There is another school of thought that has had similar success with just as much good theory behind it. Vigorous exercise for 10-15 minutes will burn just as many calories from your blood-sugar as a longer duration exercise, but it will also raise your metabolism for many hours afterwards. In other words, you won't burn fat during your workout, but you will slowly burn fat for a period of time after finishing. This method has been shown to have more dramatic effects on lowering body- fat than the low-intensity exercise described above. This is anaerobic exercise, meaning "without air". You'll be going fast enough that your breathing won't be enough to fuel the calorie burning. Carbohydrates (blood sugar) will burn without oxygen, which leads to the creation of lactic acid. This is what accumulates in your muscles, and makes them feel like they're burning.

However, there are serious drawbacks to this method, which make it difficult to recommend this strategy exclusively. Before embracing the high-intensity mindset, read below.

First, if a person is just starting a program, they risk serious injury if they try to exercise too vigorously. Knees, hips and ankle joints are very common injury sites, and muscle cramping can be very painful even if it is short-lived. Don't exercise at your peak intensity until you're used to exercising!

Secondly, high-energy activities tend to be high-impact on the body. Running fast, playing racketball, and jumping jacks wear down the connective tissues in the body, so even if a person is not directly injured, they are causing long-term damage. People who run road races often have chronic hip, knee and ankle pain. If you decide to pursue this type of high-energy program, I highly recommend a reclined stationary bike to reduce the strain on your joints.

The third problem is: How vigorous does a person need to exercise? If you go at your absolute peak, you may only last three minutes, maybe less, and that won't be effective. It is difficult to gauge how much you can push yourself to be exhausted exactly at 12 minutes.

Finally, though vigorous exercise technically takes less time, it requires changing into workout clothes, doing the exercise, then taking a shower and changing back again. That means scheduling more time for the preparation than for low-intensity activities, as well as having access to a place to change. On the other hand, going for a brisk walk you can do on a whim, maybe more than once a day, in your regular clothes.

The Best of Both Worlds: Two Alternatives
You can get good results using either method, but the best method is to combine the two. If you're in the gym using a stationary bike, your goal should be to do a warm-up of aerobic activity for about 20 minutes, followed by 10 minutes of anaerobic exercise. For many people, a 20 minute brisk walk followed by a 10 minute fast bicycling makes the most sense. For those who play high intensity sports like racketball, a light warm up on a stationary bike for 20 minutes before a match can kick-start the fat burning process. Everyone is different.

That may be too much for someone who is just starting out, though. The best recommendation is to start at a low intensity activity like walking, and gradually increasing the intensity week to week. A good way to do this is to walk down the street directly away from your home for 20 minutes, then turn around and walk back at a slightly quicker pace. This low-intensity 40 minute exercise every day should be fine for the first week. Don't aim to run right from the start, start slow, be patient, and improve consistently every day. After a week or two, turn the "walk away" portion into a quick power-walk and try to jog all the way back. Remember to use time, not distance, as your measuring-stick. Making your workouts shorter is NOT the goal, we always want our fat-burning exercise to last 30 minutes, and our warm-up aerobics to last 20 minutes, regardless of distance.

The best fat-burning work out is difficult to program into a stationary bike, and works best on the street. This is "interval training". This type of workout allows you to get the benefits of high-intensity exercise and make it last over 20 minutes to burn fat right away. The formula is simple: Walk for 2 minutes, then run for 1 minute. Then repeat. Use the walking portion to catch your breath and prepare for the next high-intensity interval. At first, your "high intensity" may simply be a jog, don't over do it. Over the weeks, increase the intensity of your high-intensity portion. When you get up to a run, do NOT try to increase the duration of the high- intensity portion. You'll benefit more by continuing to increase the pace to a sprint, if possible. Keep the duration of the entire work out to 30 minutes or more. As I mentioned above, with all street running, beware the impact on your joints.

Frequency
How regular should exercise be? Every day. Anyone can fit in one half hour into their schedule. You should look forward to the physical activity, so choose one that you like to do if walking isn't for you. Remember that you're training your body to lose weight. If you don't exercise every day, your body will think that when you do exercise, it's a minor exceptional change. Only by doing it every day will your body come to expect it, and will therefore prepare for it. Training your body to expect to burn calories is half the battle! If anything, take the stairs instead of the elevator.

David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice. There are no banners, no pop-ups, and you will never be asked for your email address.
Mr. Weightless: Wait Less for Weight Loss!
http://www.weightlessproducts.com

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