6 Steps to Changing Your Eating Habits for the Better

Are you a creature of habit when it comes to your grocery shopping list? Most of us are. We buy the same things we've eaten for years. That is why dieting is and must be a true lifestyle change. You might have tried several diet plans before only to find they didn't work. That is probably because in times of stress and instability, we tend to revert to old habits as a coping mechanism. Even if you were successful in dropping weight, you probably found yourself right back where you started at some point.

Chances are, you have spent A LOT of time thinking about losing weight. You may have even devised a plan to do so. The best plan of action is to keep things simple and remember that successfully changing your diet and exercise plan should only entail these three thought approaches:

1. Making yourself aware of the bad habits you want to change
2. Understanding why these habits exist in your life
3. Putting together a plan to slowly, but surely change your bad habits into healthy new ones

6 Steps to Changing Your Eating Habits for the Better

Hormonal Weight Loss

These days, it seems like everyone is talking about hormonal weight loss. Diet programs that involve re-calibrating your body's natural hormone levels seem to be the secret to losing weight quickly. These programs can make you healthier improve your eating habits and balance your hormone levels. These programs work for both men and women.

How Hormonal Weight Loss Programs Work
Our body produces hormones that tell us when to eat and when to sleep. A safe hormone diet helps reset your body's natural metabolism. Your body will be burning fat to get the calories it needs. This way, you are losing pounds of fat, not pounds of muscle.
In addition to helping you lose weight, doctors have found that a hormone readjustment can also help you sleep better and have more energy. They can also relieve migraines.

Traditional diets leave you feeling constantly hungry and dissatisfied. However, with a hormone diet re-calibrating your metabolism, you will feel nourished and sated with half of the calories. No more chalky tasting powder shakes, bland, frozen diet dinners or rubbery snack bars. With a hormonal weight loss program you can eat real food that is made from fresh ingredients.

How To Lose Weight With Walking?

In this article I am going to answer these 3 questions:

1. How to walk?
2. How to lose weight with walking?
3. Why walking is essential for a long life?

1. How to walk?

Walking speed depends upon your age, weight and your height. It also depends upon your fitness level. For general health fitness purpose walk for 20 minutes daily and for weight lose walk for 30 to 60 minutes daily.

Ideally you should walk for 15 to 30 minutes 5 times a week.
Let me explain the correct posture for a walk.
Keep your head up and stand tall. Keep your backbone erect. Do not try to bend your knees. Breathe deeply. Inhale long breaths and exhale completely.

Now take your first step. Lift your right foot. Your heel should land first on the floor before your toes. Push the ground forward with your toes. Stand firm on your right foot and then lift your left foot.
In this way you should start your walking routine.

How to lose weight with walking?

This question is the title of my article. Walking can help you lose weight and you will be able to maintain your weight. It is important to lose weight but it is also important to maintain your weight, once you have achieved your goal.
For most people walking is a hobby.

If you want to lose weight with walking, you will have to follow a specific walking program. Schedule your time. Walk 30 to 60 minutes daily. Divide these 60 minutes into 4 intervals.

• Take 5 to 10 minutes to warm up yourself.
• Next 10 to 15 minutes keep walking at a good speed
• Next 10 minutes run, so that your heart beat increases
• For the remaining period keep walking and in the last 5 minutes slow down and appreciate your efforts.

Start your walking routine with 30 minutes a day and then gradually increase your time to 60 minutes daily.

Keep in mind:

If you feel pain during exercise, stop at once. Consult your doctor.
Have fun. Find a partner. Keep talking to your partner and enjoy the journey.
Walk at a comfortable pace. Let me explain.

Everyone has his own comfort zone. To achieve success we have to come out of our comfort zone and enter into our effort zone. To lose weight you will have to come out of your comfort zone, but I don't want you to put stress on yourself.

Before you start your walking routine, remember these 2 points:

• Wear comfortable clothes and shoes
• Take a water bottle with you. Drink 2 glasses of water after exercise.

Why walking is essential for a long life?

Regular walking offers you the following benefits:

• Low blood pressure
• Bone strength
• Reduced cholesterol level
• Cardiovascular fitness

To live a long life we are dependent on two important factors:

1. Our physical body
2. Our spirit

Walking offers a number of other benefits which will help you live a long life.

• Optimism toward life
• Sharp focus
• Capacity to do more

Walking is the best exercise for your heart. When you are warmed up and you are running (or walking at a fast speed), your heart beat increases. It is the exercise for your heart. Blood circulates through your body and your fitness level will also increase. I love walking in greenery. Running between green trees makes me feel young and fresh. Walk in nature and you will feel better. Wish you a long and healthy life!
Thanks for reading!

Diet Tips for Men Over 40

Once we reach a certain age (and I certainly fall well into the "men over 40" bracket), dieting becomes less easy. What worked in our younger years - always assuming we needed to diet at all, rather than just maybe skip breakfast - doesn't seem anywhere near as effective. So what can you do to get rid of that not-so-pretty beer belly and the man boobs?

Keep a food diary for a couple of days

This maybe boring but it's quite easy.
And - so long as you're honest with yourself and don't quietly "forget" to write down all the crisps and chocolate bars and cans of pop and other quick drinks - it's probably the easiest place to spot where you can cut the calories and almost not notice.

Once you've jotted down absolutely everything you've eaten over the last couple of days, it's time to examine it.

Most people who do this find that one or two things almost leap off the page at them.
It could be the two or three teaspoons of sugar in every cup of tea or coffee.
It could be the "essential" chocolate bar or cream cake (or both).

Or it could just be that all the portions are super-sized at an absolute minimum.
And those are the places to start. Because it's fairly easy to either downsize some of the portions you're eating or reduce your intake of other things like sugar or take one less drink after work or whatever.

Take a look for the "wrong" calories

These could be empty calories like the ones found in beer and other alcohol.
Or they could be hidden sugar - read up on all the words on the label that sneaky manufacturers use to disguise just how much sugar they're adding. Sugar, fructose, sucrose, dextrose, corn syrup, etc. etc, etc.

And if it's sugars don't think that switching to diet drinks will work. Our bodies haven't got a clue about saccharin or any of the other artificial sweeteners so we react as though they're real sugar. With consequences that aren't exactly favourable for our health.

Fat isn't necessarily bad - it depends which studies you read whether it is or not - but it's probably a good idea to reduce it in your diet. Which could be as simple as switching to lower fat milk, not adding as much milk, not pouring on extra cream, using leaner meat or even using a non-stick pan to reduce the amount of fat you use to cook.

If you're not madly overweight, doing just those few things could set you on the path to being a new, lighter, you with almost no effort.

If you're quite a few pounds heavier than you should be, take a closer look at portion size and calorie counts. Preferably before your doctor gives you an ultimatum.

The good news is that small adjustments to your diet can be very easy to make and can have a lasting, positive, impact.

So resolve to at least look at them and ideally actually do something about it!

Healthy Ways To Lose Weight: 5 Great Food Tips!

If you're anything like me, constantly searching for great and healthy ways to lose weight, you will need foods to add your diet.
Here's some great food tips, let's take a look at 5 foods that will help you lose pounds and at the same time improve your overall health.

1. Food Tip Number One: Sprouts

Sprouts are cheap and considered a "super food" because it is higher in nutrients then any other fruit or vegetable. It is like a catalyst for your body's internal and chemical processes, which in turn will help you create a better environment for your body. This environment will also help you lose weight more effectively.

2. Food Tip Number Two: Flax Seeds

Flax seeds are considered anti-inflammatory and full of Omega 3 fatty acids. This will help you lose weight. Don't forget to grind them up and eat them as soon as possible to receive all the benefits.
Personally, in the morning, I like to mix some papaya with flax seeds in the blender.

3. Food Tip Number Three: Chia Seeds.

Some think chia seeds are even better than flax seeds, and even if we're not going to discuss that in this article, they are as well in fact another great source of Omega 3 fatty acids. Even if they are more expensive than flax seeds, the great thing is that you don't have to grind them up.
I like to eat a spoon of chia seed every morning. You'll find it tastes really good!

4. Food Tip Number Four: Wild Salmon

Another great anti-inflammatory source for your body, plus more Omega 3 fatty acids, helping your cells fight against fat.
Try eating more fish. Maybe 2 or 3 a week, it will do wonders for your health and waistline.

5. Food Tip Number Five: Turmeric

A study published in the journal Nutrition shows that turmeric levels your insulin and triglyceride levels. This is very beneficial if you trying to lose weight. If you insulin levels are stable, it will be easier for your body lose and keep weight. Plus, its anti-inflammatory as well.

6. Food Tip Number Six: Ginger

According to the experts, it is another great anti-inflammatory source, high in antioxidants, helping your lower your cholesterol and blood pressure. All of this will also help you overcome your weight challenges.
You probably noticed that I have mentioned different "anti-inflammatory" foods in this article. This is in fact really important when you're trying to lose weight.

Studies indicate that overweight and obesity could be a form of inflammation. Therefore, increasing your daily intake of anti-inflammatory foods will in turn also speed up you weight loss process.

Before 2011 Alexander Palmer used to weigh 220 lbs. In 2011 he made the decision to make a change. He lost more than 50 lbs in 6 months without dieting. Instead he educated himself on how to eat properly. Want to know how? Go to: healthy ways to lose weight

3 Simple Arm Toning Exercises

Losing excess weight is not complete unless you are able to tone your muscles. This true especially for overly obese women who managed to lose their excess weight: no matter how much weight you lose, the flabby arms will always be there. Two main culprits of flabby arms are extreme weight loss and the aging process. Arm toning exercises would be the best solution to get rid of your problematic flabby arms.

While there are surgical procedures that you can turn to, there are natural ways to achieve toned arms. Why not learn some effective toning exercises and save yourself of spending extra cash?

Try these 3 arm toning exercises:

The Bicep Curl

This is a very simple exercise that you can easily perform. The bicep curl is best done with the aid of a barbell. There is no need to lift weights like bodybuilders do. You can begin with a weight that you are comfortable lifting. As you progress, you can adjust on the weights.
Step #1 - Starting position: stand with feet slight apart. Keep your back straight. Maintain both feet's alignment with your shoulders.

Step #2 - You can now start lifting the barbell up with both hands. It has to reach above your pectoral muscles. When you lift the barbell up, your chest must follow a rhythm. Maintain your back's upright position. Your elbows have to be by your side all the time.
Steps #3 - Slowly lower the barbell to starting position.

Alternate Dumbbell Curl Exercise

The alternate dumbbell curl routine lifts the weights one arm at a time. This is one of the most used arm toning exercises.
Step #1 - Begin with the starting position: feet parallel to the shoulders.
Step #2 - You'll need two dumbbells on both hands. Starting with the right arm, left the dumbbell up and slightly touches your right shoulder. Don't forget to keep your back straight all the time.
Step #3 - Slowly put the right arm down and go back to starting position.
Repeat the procedure with your left arm.

Skull Crushers Routine

The skull crushers exercise focus on your triceps. There is a proper way of performing this exercise to ensure that you do not get injured. You will need a lightweight barbell and a bench press for this routine.

Step #1 - Starting position: lie on back on the bench while holding the barbell.
Step #2 - Lift the barbell over your head. Your palms should face the roof as you lift the barbell up. Lift the barbell slowly. Keep your arms straight as you lift the weight.

Step #3 - Carefully lower the barbell down and go back to starting position.

The secret to the success of these 3 arm toning exercises is to ensure that you have proper positioning at all times. Correct pacing of movements is also important to avoid injuries. All these exercises should not be rushed since you are dealing with weights here. If you take these reminders to heart, you'll have fabulous-looking and toned arms in no time.

7 Strategies To Build Willpower And Get Fit Once And For All

It takes hard work, dedication, and yes, willpower to get in great shape. Do these things to get over your excuses and make it happen once and for all:

1. Get rid of temptation

Do some junk food house-cleaning. Don't have temptation around you. Get rid of those sugary, salty, processed foods. If they're there staring you in the face every time you open your cupboard, sooner or later you're going to reach in for a handful. Don't tempt yourself. Clean house and get rid of it.

2. Eat frequent small, clean meals

Eat small, clean meals every 3 or so hours to rev up your metabolism, regulate blood sugar levels and keep yourself from going into starvation mode. If you don't eat enough nutrient-dense foods in proper proportion throughout the day, your body will hang on to fat and you'll have a difficult time getting lean.

Most people find that eating properly and exercise go hand in hand. So often if you exercise, you'll naturally reach for healthier foods in order not to waste the effort you've put in to your workout. The reverse is also true.

3. Don't go it alone

Having support is so important. Surround yourself with people who understand the ups and downs of striving for results and achieving them. There are so many virtual support groups these days that there is really no excuse for not seeking out the support you need to help you achieve your goals.
How many of us have bought exercise equipment in the past only to have it end up collecting dust in the basement? I hold regular accountability and support groups and always make myself available to be the support needed when times get tough - and they will get tough. At some point, everyone questions whether it's worth all the effort. The answer is, "Absolutely!" You need to hear that from supportive and understanding people in your inner circle.

4. Create a dream board

Don't underestimate the power of visualization. Surround yourself with reminders and imagery that represent your goals. These can be pictures, inspirational quotes, words or actions. Whether you use a cork, magnetic, poster or bulletin board, place it somewhere where you'll see it daily. This could be in your home office or even in your kitchen.

You may also consider using the virtual real estate on your desktop computer or smartphone. Oprah offers a great web-based application you can check out. I personally stock the wallpaper and home screen of my iPhone with text images of my goals. Just remember that visual reminders of your goals are strong influences when it comes to daily choices.

5. Stop the excuses

Stop making excuses for why you can't exercise and eat right. Explanations come in two forms - excuses and reasons. Remember: you make excuses and you give reasons.
One of the most common excuses I hear for not exercising is lack of time. Listen, we're all busy. I stopped making excuses and decided to prioritize ten minutes of my day to exercise. I figured if I couldn't find ten measly minutes, then I wasn't time-challenged as much as I was priority-challenged. Once I changed my habits, I progressed to 20, then 30 minutes per day.

If you feel you absolutely cannot carve out the time to exercise or prepare healthy meals, you may need to set your alarm to get up a little earlier or stay up a tad later at night to prepare and plan food for the next day. You may ultimately need to re-evaluate the overall constraints and pressures being put on your time, but that's for another discussion. The point here is that reasons are valid, excuses are not.

6. Supplements are your friend

In this age of go, go, go and fast food restaurants on every corner, it's essential to have a strategy for getting through those moments when you are running errands, can't take a proper lunch break or are taxiing the kids to and from soccer practice.
Use quality supplements to your advantage (like meal replacement shakes or bars) to get you over the hump until your next meal. There are many great quality supplements available which are a great way to give your body the nutrients it needs in a pinch.

7. Schedule exercise

Don't leave exercise to chance. Schedule it like you would a Doctor's appointment and keep it. Many people find that working out first thing in the morning is their best option, as they get it done and it revs them up for the day ahead, but that's not always possible depending on your schedule. That's okay. Exercise when you can.

The days that I don't feel like exercising (and, believe me, there are days that I really don't feel like it) are the days I absolutely ensure I push play. Those are the days when you'll feel most accomplished and have your resolve and willpower to thank for it.

If you know someone who is struggling to reach their fitness goals and could use some or all of this advice, please share this article with them.

How to Burn Belly Fat in a Week

If you want to learn how to burn belly fat in a week, the first thing you must do is to go to your kitchen. If you are really serious about burning belly fat, and slimming down then this is the article for you. Please read all the way to the end to learn the real secret behind amazing weight loss.

Imagine waking up in your ideal body, you get out of bed, go to the mirror and you look at yourself from head to toe with a smile on your face because you remember a time not so long ago when you saw a different person looking back at you. A sad person, who was uncomfortable in their clothes. An out of shape person who was watching the world go by, waiting for something to magically change their situation.

You are smiling from ear to ear, remembering today--the day you decided to make a decision to shift your life to a new perspective. You look out from the eyes of your new body, knowing that your struggle is over. You found the key to unlocking your body's potential.

3 Tips To Maximize Your Exercise's Potential

It is never enough to just do a movement and expect results. The movements must be done correctly. I am going to share 3 tips that will make every exercise more effective and help you maximize its potential.

Elbows

In almost every upper body movement, your elbows will dictate whether that movement will be effective or not. When you get sloppy or begin to cheat, your elbows will drift either inward or outward depending on the movement. For pressing movements, elbows tend to drift inward. During curling exercises, the elbow will drift outward.

Not allowing the elbows to drift will keep the tension on the muscles being worked. During bench presses, you must keep your elbows slightly behind the bar. This slight position keeps all the effort on the pec muscles and maximizes stretch at the bottom. Those who cheat will allow the elbows to move in front of the bar. This will bring more shoulder and triceps action into play. You also have less control requiring even more body english to complete the movement.
The more you control your elbows, the more effective an exercise will be. It is just that simple.

Grip

The harder you grip a bar, the more poundage you will be able to move. It's amazing what a strong grip will do for you. Obviously, gripping hard will be great work for your forearms. But more than that, gripping hard focuses your efforts and "magically" makes you stronger. Of course, there is nothing magical about it.

Next time at the gym or where ever you work out, you should make a conscious effort to really, really grip hard during every exercise. Grip hard when you are squatting. Just because the bar is sitting behind your shoulders is no reason to just use your hands to keep it from sliding down. Grip that bar hard and feel the energy; you will be able to crank out 2 or 3 more repetitions.

Tense Your Body

As you exercise, tense your whole body. In particular, tense and flex your legs as you exercise. Whether you doing a prone bench press, bent-over rows, or standing curls; you should tense your torso and envision your legs as pillars of strength that you can call on for added help. Before you start curling, tense and flex your legs.

There is a synergy that comes from tensing your whole body. And you are less prone to injury when you activate all the muscles in your body instead allowing some to be just passive. When you squat, your entire body is flexed. It needs to be. Deep in the well of a heavy squat, your body is in a fight mode to get up. Having the whole body flexed keeps you from injuring yourself, among other things. You should be in the same mode when curling or pressing.

These 3 tips will help you crank out one more repetition. And that is the key. One more repetition may be what you need to break through the plateau or help you get to the next level.

Fitness Jogging

Jogging is a slower and much more relaxed style of running. Joggers are primarily interested in improved health and fitness as opposed to runners who may also be looking to compete.

Benefits

Fitness jogging results in better cardiovascular health. It has also been show to improve and cure irregularities in the functioning of the cardiovascular system. Regular workouts also enhance your physical stamina and endurance.

People on a weight loss program can benefit tremendously from jogging. When done on a regular basis, jogging burns off approximately 100 calories per hour which reduces the excess fat and the body weight. Additionally, it lowers the cholesterol levels, blood pressure and pulse rate, all of which are challenges faced by over-weight people.

Fitness jogging builds up the thigh, calf and buttock muscles. For many people it provides tremendous stress relief and puts them in a calmer frame of mind. It's also a great way to exercise in the outdoors and fresh air. And of course, this is an inexpensive way to work out.

How to Lose Weight Naturally: No Pills, No Surgery, No Problem

First off, weight loss is by no means easy, it is an ongoing battle with not just you but a lot of people out in the world. Many people seem to just stand there and allow themselves to get bigger, while some people tack on weight for no reason.

Weight is on of the hardest things to break down and remove from your body because of fat cells. Fat that stores up in your body is one of the worst things to shake from your body at the same time. It's easy to gain, but hard to lose. However many people make the mistake of buying into supplements or buying into surgeries. Both of these options will help you lose weight, but at the same time your going to put some nasty damage onto your body.

This is why we are going to be talking on the subject of losing weight naturally. If you want to lose weight naturally already, guess what your ahead of the game. Natural weight loss is the most important key role here and should be taken very seriously. Proper nutrition and exercise is always the key to losing weight.

I Don't Wanna Go to the Gym

How many times have we said this to ourselves or others? That was me today to myself.

 I had gotten behind schedule and didn't relish the thought of having to drive to the gym, workout, drive home, eat and get ready for work. This happens to me every so often, but every time I overcome this desire to skip my workout, I have never regretted it.

 I always feel better when I have worked out, if I'm stressed, the gym is the place where I can get that stress out and have a clear head. I've gone to the gym too, when I have had a problem to workout, the gym helps me with this.

Here are some tips to get you to the gym.

Skip the routine and workout how you want. I have gone to the gym dreading my routine, so instead I worked out how I wanted, in whatever order I wanted.

Shorten your workout, I have also said, well I workout for an hour, I don't have time to go, a shorter workout is better than no workout.

Set a goal and reward yourself at the end. I use an app called gympact. You set how many days a week you want to workout and how much you will pay if you miss a workout.

Have a friend go with you, it's easier to say no to yourself than to another person.

Find a gym that suits you, it maybe a smaller gym or a larger one that has numerous machines and classes. You won't workout if you don't like your gym. Most gyms have a free trial period.

Add new music to your playlist, I usually have to add music every other week, who wants to listen to the same old tracks.

There are plenty of online communities such as fitocracy and my fitness pal that can help you connect with other and get motivated.

The last thing I can recommend is to take a break, if you have been hitting it hard and feel burned out, take a few days or a week off. I have done this before, you will come back energized and ready to hit the gym again.

Most of these tips can be applied to working out at home. Remember even taking a walk around the neighborhood or any activity is better than doing nothing. Remember that you know yourself better than anybody, try different things until you find the right combination that gets you out there and gets you active.

Now get out there and get fit.

6 Tips for You to Stay Healthy After 40

6 Tips to Stay Healthy After 40

Hello dear friend!

I know weight loss is hard after 40 because of a series of changes that affect our bodies. These changes certainly affect our digestive system, metabolism rate, hormones and other body functions.

You are in your 40s, I know you have business responsibilities, growing children, old parents are with you but still you cannot put aside your health.

Think about the long-term.

You will have to take care of your health. These are the 6 pieces of caution.

Consult your doctor

Consult your doctor every three months. If possible have a monthly check up. Take care of your eye sight. Check your blood pressure, blood sugar and cholesterol level.

These steps will help you keep up with your health.

When Losing Weight: 6 Things To Consider

You have a weight problem, and you want to lose a little of that weight. You believe there is too much information out there on the internet, magazines, radio, television and as to what method works best when losing weight, you are a little confused.

You are not sure how or where to begin. Or maybe you think you do not have the time. If this gives a description of you, read on to find out how you can lose weight safely and effectively without risking your health. I have some ideas in this article, and hopefully some of them will appeal to you in your weight loss program.

Things To Consider When Losing Weight

1. Seaweed

Try using seaweed to help speed up your weight loss. It is believed that crunching on seaweed helps to decrease how much fat your body is able to absorb. You should include seaweed in your diet to help you lose weight.

2. Exercise

Exercise is also great when one wish to lose weight. Get involved in active work such as cleaning the house or doing some work in the garden. At work, you can also volunteer to run documents from one department to another.
Do not exercise just for exercise sake. Make every workout count. Bear in mind, the quality of the workout is what counts and not the quantity.

3. Power Walking

Another effective way when losing weight is to power walk. Power walking is an easy way for people of all ages to work out. It is a workout of rapid walking followed by speeding up the pace when walking and vigorous swinging of the arms. You do not need to walk so fast that you are running, just walk faster than you normally do. Power walking is great when losing weight.

4. Diet

Make small changes to your diet for better results. Have your sandwich in a mini pita pocket instead of two slices of bread, use 2% milk as an alternative to regular for your cereal or coffee, refrain from the ice cream and have fruits in the house for dessert. These will help you cut calories without changing your life around when losing weight.

5. Avoid Soda

Another helpful tip to help with weight loss is to refrain from soda pop. Otherwise, if you want to gain weight, soda is your best friend. You will be really astonished at how much weight you can lose by simply switching to water. The consumption of soda will dry your body out, and this will make you gain water weight.

6. Avoid overeating

Avoid overeating when losing weight. In order to do that, avoid eating your snacks out of the packaging they came in. Else you will have a greater chance of eating more than a serving size. Eat in a fist sized portion. This will keep you from overeating.

As you can see, weight loss should not be confusing as most people make it seem. You just need to know what to do and follow through. With these tips, you know everything you need to know about how to make a weight loss plan when losing weight and stick to it, no matter what. Very soon, you will be looking incredible and will start buying a smaller size of clothes.

Six Tips to Increase the Amount of Calories Burned When Walking

Burning the excess calories in your body is the best way to lose weight.

You need willpower and persistence in order to burn calories through exercise. However, burning calories through intense exercise is not the only way to lose weight; you can also burn calories by walking. Walking is a good form of exercise. In fact, many weight loss programs include walking as a cardio exercise for burning calories. There are some things that you can do to increase the amount of calories burned walking.

 Follow these six tips to increase the amount of calories that you burn every day through walking.

1. Do 10-minute Walks after Eating your Meals - Instead of sitting down after a meal, go outside and stroll for at least 10 minutes to burn off the calories that you consumed. Stroll around your house or around the block. If you are at the office and the food places are within walking distance, walk to the food places instead of driving your car or taking a cab.

How to Feel Motivated to Exercise Everyday

Most people often say "no time" when asked if they exercise. Of course, this may be very real, especially if you've a fully packed schedule each day. However, there are some activities you can do to put some exercises into your daily schedule without giving much though and time to them.

As far as exercise is concerned, it begins with a positive mindset and take some little actions every day. It's often thought that in order to lose weight, you need to undergo long and punishing exercise routines as well as to follow a strict diet. The good news is, this is far from the truth!

Four Keys to Building Muscle

Are you working out regularly, but feel like your progress is not what it could be? Are you struggling to grow muscle, or would you like to get a little more "tone"? Well then read carefully, because I'm about to tell you how you can kickstart your gains with a few simple principles.

1. Train for strength

First of all, I need to make one thing clear: The ONLY way to build muscle is to get stronger. Growing in volume is how your muscles adapt and become stronger so they can more easily take the work load next time.

If you're doing sets of 10 or more reps, you're not really training for strength. I'd say anything above 8 reps doesn't do your strength any good.
Next time you hit the gym, make building strength your number one goal. Train for strength and the muscle will come.

2. Do complex exercises

You can build strength in your forearms, or even your fingers, but that won't have any effect on muscle growth overall. However, if you do really hard and complex exercises, you'll trigger a strong hormonal response in your body, which will help your overall gains.

Exercises such as squats, deadlifts, or clean&jerks will give you a testosterone and growth hormone boost, which is the number one factor that determines your fitness level. The amount of muscle you build and the amount of fat you burn directly depend on the hormonal balance of your body.

Isolated exercises have very little effect on your hormones and are therefore very ineffective. They can get you pumped, but that's about all. The more muscle an exercise engages, the more effective it is.

So just shut up and squat. Look for the squat rack next time you're in the iron room and leave the peck decks and other cable machines for the weak.

3. Use free weights

This principle is closely related to the previous one, but I think it needs to be said out loud: Don't use cable (and other) machines if you want to build serious muscle.

Even the mighty squat can turn into a sissy exercise when you do it on the Smith machine. It's still better than quad extensions, but it just doesn't beat squats with free weights.

When you use free weights, you're recruiting more muscle groups, which means a stronger hormonal response. These muscle groups are hidden deep inside your core and are extremely important.

Your core muscles are to your body like a trunk is to a tree. You can't be strong if you have a weak core. Having strong core and stabilizer muscles will also prevent you falling when you slip.
Furthermore, by isolating different muscle groups, you can create muscular imbalances, which lead to bad posture and joint pain.

Stay hardcore and train your core by using free weights. It might even save your life one day.

4. Increase difficulty over time

You can only grow stronger if you keep increasing the difficulty of your workouts. If you always lift the same weights, you'll keep looking the same.

Increase the work load every training session by either adding weight, doing an extra set or adding a repetition to every set. Remember to keep the reps under 8; if you can lift a weight 8 times, make it heavier.

These 4 principles are about all you need to know to build large amounts of muscle. But exercise is only one part of the equation. What you eat is even more important when it comes to burning fat and building muscle. You can have the best workout routine ever, if you fail to supply your muscles with the right nutrition, you won't get the results you're after.

Juicing Apples for Health and Well-Being

I love juicing apples - apple juice taste great! Remember the old proverb "an apple a day keeps the doctor away". Maybe our parents knew something after all. Apples are full of vitamins, minerals, and enzymes. Apples are one of the oldest and most loved fruits on our planet today. They are so delicious!

So why are apples supposed to be so good for your body? Because apples contain good things like - pectin and vitamin C. Apples contain antioxidants too. Many nutritionist believe that pectin has important health benefits. And everyone knows that vitamin C is important and necessary for your body on a daily basis.

Apples come in many varieties. Some are tart. Some are sweet. Almost all apples make great juice. Avoid apples that aren't fresh. However, the type of apple you select for your particular juice depends on your own personal taste. If you desire a really sweet apple juice - than try one these excellent and delectable apples: Red Delicious, Ambrosia or Golden Delicious. They are all excellent apples to for juicing.

6 Worst Drinks for Your Body

6 worst drinks

These drinks should be avoided. We take drinks for recreation and refreshment. Drinks are supposed to do this job, but that's not what always happen.

In today's market, drinks are just a mixture of sugar, caffeine and artificial additives. They may give you energy because of sugar and water mixture but they are not giving you healthy nutrition.

Ten Top Tips To Training

1. Small is Smart

Do some kind of activity often - no matter how small. The reason for this is twofold really. 1) You get to exercise and that effort will all add up and sometimes a quick 5 minutes might be all you need to work some aspect of your body. 2) It's easier to get you used to thinking about activity. You can also congratulate yourself on having done '5 minutes' rather than not having done anything and feeling guilty for it.

Top Tips to Small Steps

Always be thinking: Whatever you are doing, think to yourself "How can I turn this into exercise?" For example, when walking back with the shopping bags have a go with performing some bicep curls; when having the option of lift or the stairs, take the stairs; what about on the escalators in underground stations? Walk on the left rather than standing on the right with everyone else!
The Escalator Life Test: Are you someone who waits for life to come to them (standing on the right) or do you go out and grab it (walks up on the left)?

Family Health: The Dangers Of Food Poisoning & How To Protect

We're what we eat.

If we eat good food and do so rightly, we enjoy good health and a long, happy life.

But if we eat bad food, we'll get sick and our life may be shortened.

Unfortunately, most people don't care enough about the safety of the food they eat or what they eat or how they eat it.

Here are some family health insights to help you to avoid food poisoning and live a longer, safer and happy life.

Every year, an estimated 7 million Americans suffer sicknesses caused by food poisoning.

Some cases are violent and even result in death.

The culprit is food that has dangerous high levels of bacteria due to improper cooking or handling.

Food safety is usually taken for granted by the buying public but everyone's attention was recently directed to food poisoning involving some meat that was undercooked.

It was determined that the problem never would have happened if the meat had been cooked properly.

E.Coli 0157.H7 is a potent virus, but it can be completely destroyed when the meat is fully cooked.

It is important for consumers to take an all-around safety approach to purchasing, storing and preparing both traditional and new meat and poultry products.

Ultimately, consumers and food handlers bear the responsibility for keeping food safe once it leaves the store.

According to the U.S. Department of Agriculture, about 85 percent of food- borne illness cases could be avoided each year if consumers would handle food properly.

The most common food-borne illnesses are caused by a combination of bacteria, naturally present in the environment, and food handling mistakes.

Ironically, these are also the easiest types of food-borne illnesses to prevent.

Proper cooking or processing of raw meat and poultry kills bacteria that can cause food-borne illness.

When you're out, grocery shop last, take food straight home to the refrigerator.

And never leave food in a hot car!

Don't buy anything you won't use before the use-by date.

Don't buy food in poor condition. Make sure refrigerated food is cold to the touch.

Frozen food should be rock-solid.

Canned goods should be free of dents, cracks or bulging lids which can indicate a serious food poisoning threat.

The performance and maintenance of your refrigerator is of the utmost importance.

Check the temperature of your refrigerator with an appliance thermometer.

To keep bacteria in check, the refrigerator should run at 40 degrees F; the freezer unit at 0 degrees F.

Generally, keep your refrigerator as cold as possible without freezing your milk or lettuce.

When you prepare food, keep everything clean and thaw out any frozen food you plan to prepare in your refrigerator.

Take it out of the freezer in advance and place it in the refrigerated section of your refrigerator.

Always wash your hands in hot soapy water before preparing and handling any food as well as after you use the bathroom, change diapers, handle pets, etc.

Remember, too, that bacteria can live in your kitchen towels, sponges and dish cloths.

Wash them often and replace the dish cloths and sponges you use regularly every few weeks.

Be absolutely sure that you keep all raw meats, poultry and fish and their juices away from other food.

For instance, wash your hands, your cutting board and knife in hot soapy water after cutting up the chicken and before dicing salad ingredients.

It is best to use plastic cutting boards rather than wooden ones where bacteria can hide in grooves.

Don't take your food out of the freezer and leave it on the kitchen counter to thaw.
This is extremely dangerous since the bacteria can grow in the outer layers of the food before the inside thaws.
It is wise to do your marinating in the refrigerator too.

May these family health insights help you to live a longer, healthy and happy life.

Warmly,

I-key Benney, CEO

I-key, a Millionaire CEO from New York City is the creator of "Mscsrrr: Millionaire Secret Cash System", (forex market [http://www.forexmillionaire.com]) program which has helped thousands of ordinary people from all over the world to attain financial security and shining success during the past 2 yrs.

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Fitness Flyer

Fitness Flyer If you see a design you like , it is not for your type of business , do not forget that you can change the content of the text , font style , colors and images to best suit your business .

Check out our quick video here on how to change design work Flyerzone for a different industry.

Customizing the health and fitness of design:  Fitness Flyer Top Tips

ballys fitness

 

 ballys fitness  Bally Total Fitness is an American fitness club chain which operates 60 gyms, in several U.S. states. In November 2011, Bally sold 171 Bally locations to competitor L.A. Fitness.

 In April 2012, Bally sold an additional 39 facilities to Blast Fitness. At its 2007 peak, prior to the filing of the first of two Chapter 11 bankruptcies, Bally operated nearly 440 facilities located in 29 U.S. states, Mexico, Canada, South Korea, China, and the Caribbean under the Bally Total Fitness, Crunch Fitness, Gorilla Sports, Pinnacle Fitness, Bally Sports Clubs, and Sports Clubs of Canada brands. The company's headquarters are located in Chicago, Illinois.