7 Tips for Fitness Women

Become An Effective Fitness Woman

fitness

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises.  Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.

Tips for Fitness Women

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7 Calorie Burning Tips

Increase Your Metabolism

imagesCalorie Burning

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

Weight Loss

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

Calorie Burning

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The Simplest Diet Plan In The World

How I Lost 51 Pounds In 4 Months

walking

Like many people I’ve been on dozens of diet plans over the years ranging from Atkins to South Beach to Weightwatchers to Jenny Craig and lots more besides. In fact, I’ve eaten enough cabbage soup to satisfy a small country! I’m 5 feet 10 and I used to weigh 230 pounds and needed to lose a good 50 pounds to get myself in some short of shape. And then it hit me. It’s seems so logical now and so simple but I had ignored the simplest weight loss solution of all. Here’s how I discovered it.

I was over in the UK on vacation and saying with an Aunt. We were having tea together and my Aunt was watching her favourite daytime TV show called “Today with Des and Mel.” The host, a rather charming guy called Des O’Connor was being asked how he stayed so trim and slim and indeed virile at aged 70 (he had just once again become a father) and he gave me the simplest weight loss solution I have ever heard. In fact you’d be seriously challenged to find a fitter and more vibrant looking 70 year old anywhere on the planet.

Des’s answer was that he only eats one meal per day in the evening, and in fact eats as much as he wants at that one meal sitting. During the day he may well graze on a bit of fruit and naturally drinks plenty of fluids but he swears by the plan and has done for over 40 years.

This seemed so simple and ridiculously easy and I was very doubtful whether it would work for me. However, it’s based on pure logic. By missing out on significant calories during the day, the body makes up for it in the evening and then stores up calories to keep you going the next day until your evening meal. However, I’m no scientist or doctor and I’m only interested in results. Here’s how it worked for me.

Healthy

Week One was a little challenging. I did nibble on the odd cookie to keep me going with my morning black coffee. I missed the social aspect of lunch but contented myself with knowing that I was doing my health and body a huge favor. In week one I lost 6 pounds and in the first month 15 pounds dropped off my body! However, having been on many diet programs over the years I was worried it could all come back.With this in mind I started a gentle walking program in the evenings after my meal of the day and this really helped me with my energy levels. I really didn’t want to visit a gym or stress myself by running.

I was eating everything I wanted in the evenings, including ice cream and lots of ribs and fries etc. However, after the first month my body seemed to start regulating itself and I didn’t seem to crave these heavy rich foods as much. I think my body started to learn that it needed to eat well and wholesome in the evenings so it could get through the next 24 hours.

In month two I dropped another 13 pounds. In month three I lost a further 12 pounds and in month four another 11 pounds making for a total weight loss of 51 pounds in FOUR months. Truly amazing. I’m still staggered by it. I don’t recommend this plan for life and have slowly reintroduced a healthy breakfast and a very light lunch. It’s a truly great plan for losing excess weight quickly though – and works like nothing I’ve ever tried before.

One year on and I’m still at my target weight of 180 pounds. I still do my walking exercise most evenings and feel 1000% better with loads more energy. I’ve recommended this plan to dozens of friends and I have to say it’s worked for 90% of them. Give it a shot, the odds are that it’ll work great for you too! Check with your doctor first though to be safe.

Simplest Diet Plan

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Exercise Bikes

Reviews and Advice

Exercise Bikes

Two types of exercise bikes are available. The design of the upright bike resembles that of a typical road bike but they are stationary. The pedals are positioned below the rider and puts added stress on the joints. The seat on the recumbent bike’s seat resembles chairs and the pedals are out in front of the rider so that pedaling is more natural and puts less stress on the joints.

Other types of exercise bikes are available as well. Dual action exercise bikes are upright bikes that have moveable bars or arm handles. You use both of your arms and your legs on this bike. While using this bike you will experience aerobic activity and upper body toning.

There is variety with resistance bikes as well. With direct tension bikes you can manually adjust the resistance you use. The cycling motion on a bike with flywheels is like regular cycling motion. Bikes with air assistance get resistance by pedaling against the airflow of a fan  blade.

The most sophisticated resistance bikes are magnetic frictionless resistance bikes. These bikes provide greater variety of workout levels. On more advanced bikes there are feedback mechanisms that show the following readouts: speed, time, distance , total calories and fat burned, program mode, resistance levels, pulse, heart rate, and work out levels (RPM, watts, METS, mpm’s, and mph/kph).

Exercise Bike

The bike you choose to purchase will depend on your wants and needs. The type of workout you’re looking for will also influence your choice of bikes. A great cardio workout focused on the quadriceps is provided by an upright bike. You are seated in a reclining position  on a recumbent bike.

Your back is supported by the seat and your legs are out in front of you. The hamstring muscles and the gluteus muscles get worked. Your lower back is less stressed on a recumbent bike. Some upright exercise bikes will have handlebars that move in a simulated rowing motion.

Your back and chest and your arm and back muscles will get a workout. You will get an excellent cardiovascular workout and calorie burning experience with both of these bikes. The bike should be matched to your size. Exercise bikes for the most part are easily adjusted for almost any body type.

There is a variety of reasons why people use exercise bikes. Cyclists use them to keep up their level of fitness in the off season. Many people feel embarrassed about exercising in front of people so they use them at home.  Physical therapy programs also use exercise bikes in their programs to promote healing and the regaining the use of knee and hip joints.

Exercise Bike 2
Some cardiac rehab programs use them as well, to promote endurance and greater cardiac health. Exercise bikes can be purchased in sports stores, department stores like Wal-mart or Sears, as well as online. Buying them from a store makes it easier to match the bike to your space, to your body size, and your budget.

Buying online creates the risk of you not getting exactly what you ordered. The bike you ordered may not have the exact specs or may be bigger or smaller than what you ordered. Taking delivery is another problem with ordering online. It is very likely that the delivery company will not bring it into your house, you will have to bring it in and set it up.

Even though you are buying it in a store this is true, unless you contract with someone to do the entire process including setting it up. You can purchase service contracts from a store like Sears, in case of a problem. No matter what the reason you have for purchasing an exercise bike, it will only work if you use it.

You should check with your doctor to make sure you are healthy  before starting a new exercise routine. At first you should start out slow and build up endurance. Your endurance will improve if you start out slow.

Have fun, be safe and be healthy.

Shop Exercise and Fitness Equipment on Rollback at Walmart.com!

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The Science Of Obesity

Fats & Cholesterol

keep us healthy

For years we heard that a low-fat, low-cholesterol diet would keep us healthy and help us lose weight.

And many of us jumped on the bandwagon, eliminating fat and high-cholesterol foods from our diets. Well, unfortunately, we were doing it all wrong.

Instead of eliminating fat completely, we should have been eliminating the “bad fats,” the fats associated with obesity and heart disease and eating the “good fats”, the fats that actually help improve blood cholesterol levels.

Before we examine the good fats and bad fats, let’s talk about cholesterol.

Cholesterol – It’s been ingrained into our brains that cholesterol causes heart disease and that we should limit our intake of foods that contain it, but dietary cholesterol is different than blood cholesterol.

Cholesterol comes from two places—first, from food such as meat, eggs, and seafood, and second, from our body. Our liver makes this waxy substance and links it to carrier proteins called lipoproteins.

These lipoproteins dissolve the cholesterol in blood and carry it to all parts of your body. Our body needs cholesterol to help form cell membranes, some hormones, and Vitamin D.

You may have heard of “good” and “bad” cholesterol.

Well, high-density lipoproteins (HDL) carry cholesterol from the blood to the liver. The liver processes the cholesterol for elimination from the body. If there’s HDL in the blood, then less cholesterol will be deposited in the coronary arteries. That’s why it’s called “good” cholesterol.

Low-density lipoproteins (LDL), carry cholesterol from the liver to the rest of the body. When there is too much in the body, it is deposited in the coronary arteries. This is not good. A build-up of cholesterol in our arteries could prevent blood from getting to parts of our heart.

That means that our heart won’t get the oxygen and nutrients it needs, which could result in heart attack, stroke, or sudden death. So, if your LDL is higher than your HDL, you’re at a greater risk for developing heart disease.

It may come as a surprise, but recent studies have shown that the amount of cholesterol in our food is not strongly linked to our blood cholesterol levels.

Healthy Salad, mixed with many kinds of fruits&vegetable

It’s the types of fats you eat that affect your blood cholesterol levels.

Bad Fats

There are two fats that you should limit your intake of—saturated and trans fats.

Saturated Fats

Saturated fats are mostly animal fats. You find them in meat, whole-milk products, poultry skin, and egg yolks. Coconut oil also has a high amount of saturated fat. Saturated fats raise both the good and bad blood cholesterol.

Trans Fats

Trans fats are produced through hydrogenation—heating oils in the presence of oxygen. Many products contain trans fats because the fats help them maintain a longer shelf life. Margarine also contains a high amount of trans fats.

Trans fats are especially dangerous because they lower the good cholesterol, HDL and raise the bad cholesterol, LDL. Unfortunately, most products do not tell you how much trans fat it contains, but you can find out if it’s in a product by looking at the ingredient list.

If the ingredients contain hydrogenated or partially-hydrogenated oils, then it contains trans fats. Fortunately the manufacturers will be required to list the amount of trans fat in their products on the nutrition labels, so it will be easier for you to find.

Good Fats

Some fats actually improve cholesterol levels.

Polyunsaturated Fats

Polyunsaturated fats are found in sunflower, corn, and soybean oils. These oils contain Omega-6, an essential fatty acid. However, most people get enough Omega-6 in their diet and instead need more Omega-3. Omega-3 is a fatty acid found in fish and walnuts.

Monounsaturated Fats

Monounsaturated fats are found in canola, peanut, and olive oils.
Both types of unsaturated fats decrease the bad cholesterol, LDL and increase the good cholesterol, HDL.

Now, just because the unsaturated fats improve your blood cholesterol levels, you don’t have the go-ahead to eat all of the olive oil, butter and nuts you want. Fat of any kind does contain calories, and if you’re trying to lose weight, eat fat in moderation, and stay away from saturated fats.

The Science Of Obesity

 

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