Archive for May, 2007

Prevent Exercise Burnout With Isometrics

May 13, 2007

Any exercise program that requires you to sweat, strain, grunt, sweat and suffer on a regular basis for an un-proscribed length of time is going to lead to burnout, eventually, no matter how satisfying the results might be. Since isometric exercise doesn’t contain any of those elements, burnout isn’t a factor.

There are those who are addicted to gym workouts as surely as any poor unfortunate soul may be addicted to drugs, and they’d be utterly bewildered by any talk of “burnout.” But for the normal, every day, regular exerciser, failing motivation, sagging interest and deteriorating enthusiasm is a real factor; that kind of burnout is a definite probability and a real danger to the ongoing success of any fitness program.

How many gazillion flights can anyone climb on stair-climber … how many thousands of miles can they walk on a treadmill or ride on a stationery bicycle … before a very strong “I am so over this!” factor kicks in? From the moment such a thought surfaces, that person’s entire fitness program is in grave danger and almost certainly will be abandoned before too much longer.

And who can blame them? Maybe, after driving themselves mercilessly for many months, they got the physical look they wanted and lost the weight they’d hoped to lose … but those results came from exercises that endlessly tortured their bodies … left them sweaty, exhausted and in pain … infringed upon their social and family life by demanding endless hours in a gym … and packed a pretty solid wallop to their bank account, what with the cost of gym membership and the purchase of special workout clothes.

That kind of burnout is never experienced with isometric exercise. And that’s especially true if you are working out to the guidance of an isometric training DVD, in the no-extra-cost comfort and privacy of your own home.

The exercises you’ll learn from an isometrics training DVD aren’t the kind that wear you out and leave you enervated, exhausted or in pain. To the contrary, when you’re finished with an isometrics workout you feel vigorous, energetic and ready to take on whatever comes your way. Results are obvious really quickly, too.

Each isometric exercise takes only ten short minutes a day, and you can perform them as you go about your regular routine. You can strengthen your abdominal muscles while answering the phone … you can target your arm muscles while watching TV … you can firm up the muscles in your buttocks while sitting at a desk. Do as many or as few a day as you feel like doing. Do them at any time of the day or night, while you are doing just about anything else. Dress however you feel like dressing (or need to be dressed, if you’re incorporating the exercises into your office workday).

Without the expense – both in terms of money and of time – of a gym membership … without the strain and pain of strenuous, tortuous special-equipment exercises … without feeling ragged, worn out and miserable after each workout, burnout is one thing you won’t have to worry about with an isometrics program as you stay fit, trim and vigorous for the rest of your life.

Owner of IsoBreathing Inc. and creator of IsoBreathing? Ellen has been teaching life style and fitness over 20 years and is a certified fitness practitioner and personal trainer. Find out about Isometric Exercise, Weight Loss Exercise or buy her Exercise DVD – visit http://www.isobreathing.com.

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Sharing Article by Brad Duncan ~ Citing Article on Breakfast Consumption Originally Featured on Reebok

May 13, 2007

Too Rushed for Breakfast?

rush hourFound an excellent article on breakfast at the Redbook website. Basically, the piece reflects much of AdvoCare’s own guidance on advising people not to skip breakfast and have a healthy breakfast.

The main gist of the article is this: More than 30 percent of us start our days on an empty stomach. “People  think they don’t have time for breakfast, or that skipping it will help  shed extra pounds,” says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (the “F” stands for “fiber”). “But both are completely untrue.” In  fact, people who do eat a morning meal are nearly 50 percent less  likely to be obese than those who don’t, according to a Harvard  University study.

Here are some quick facts on breakfast that might make you think twice before skipping it again:

  • Breakfast Bonus #1: It gives you the nutrients you need.
    Skipping breakfast makes it a lot harder to get the recommended daily  dose of most vitamins and nutrients. Morning meals such as whole-grain  cereal with milk and low-fat yogurt with granola provide calcium and  fiber (nutrients many Americans are deficient in). If you don’t have time to fix a meal in the morning, try Meal Replacement Shakes or a healthy Fruit & Fiber Bar to help supply many of these otherwise missing nutrients.
  • Breakfast bonus #2: It can help you lose weight.
    When your body goes without food, it burns calories slowly to conserve  energy. As Zuckerbrot explains, eating after an overnight fast jump-starts your metabolism, which means more efficient calorie burning all day.  But what you eat is key. Somer points out that simple carbohydrates (like a doughnut or most  cereal bars) make your glucose (blood sugar) spike and then drop,  leaving you starving by 11 a.m. and craving sugary foods. A  smarter start: complex carbs like oatmeal or whole-grain toast.
  • Breakfast bonus #3: It’ll boost your brainpower.
    Students who ate breakfast scored an average of 22 percent higher on  word-recall tests than those who didn’t, according to a University of  Wales-Swansea study. When you wake up, much of your energy—in the form  of glucose and glycogen (stored glucose)—has been used up since  yesterday.
  • Breakfast bonus #4: It can help protect you from disease.
    Healthy women who skipped breakfast for two weeks developed higher  levels of “bad” low-density lipoprotein (LDL) cholesterol than women  who ate a bowl of fiber-rich whole-grain cereal with milk, according to  a recent study. Fiber binds with cholesterol and speeds its  excretion—before it reaches your arteries, says Zuckerbrot. Because of  this, high fiber intake has been linked to an almost 50 percent  reduction in heart disease over 10 years, according to the Harvard  Nurses’ Health Study.

What to Eat
A healthy breakfast should contain at least 5 grams of fiber, one  serving of calcium (equal to a cup of milk or yogurt), and some protein  and fat. Also, limit added sugars to about 6 grams (1 teaspoon equals 4  grams). The following meal suggestions fit the bill.

AdvoCare products for when you’re on-the-run:
Meal Replacement Shake, to which you could add Muscle Gain or Peaches & Cream Fiber Drink, Apple Cinnamon Breakfast bar, Fruit & Fiber Bar, Meal Replacement Bar

If you have a few minutes:
Meal Replacement Shake, toss in some thawed frozen berries or bannana

If you’re at your desk:
Snack bars & Breakfast bars

If you like to prepare the night before:
Put your favorite fruits and low-fat yogurt in a blender and stash in  the fridge. In the morning, add Meal Replacement Shake, add ice, blend and pour into a to-go cup.

Not Hungry in the Morning?
“Stop eating after 8 o’clock at night—within two to three weeks your  body’s appetite clock will reset and you’ll wake up hungry,” suggests  Zuckerbrot. If you still have strong cravings try Crave Check or Fiber Drink after 8:00pm.

Weight Loss Walking

May 10, 2007

Of all the exercise programs, walking is perhaps the simplest and cheapest. Walking can also be one of the most effective exercise programs because walking is an exercise that many of us enjoy and will actually take time out of our busy days to do.

Walking results in the same benefits of many other types of physical exercise: It helps strengthen the heart and lungs, improves circulation, increases your confidence, reduces the risk of certain diseases, strengthens the bones, improves muscle tone, and just generally brightens your mood.

Walking works for weight loss, but you will need to make sure you are walking long enough (or fast enough) to burn some calories.

When you are just starting your walking regimen, many experts recommend focusing on distance before you focus on speed. If you get too caught up on your intensity, you may burn out before you have established your walking routine on a daily basis.

You can burn roughly the same number of calories with a short, fast walk as with a long, slower walk. The biggest factor in your overall success will be your consistency. Make sure that you choose the right combination of pace and intensity that keeps the exercise fun for you. There will be some days that you want to take a long stroll. Others, you may want to power walk, burn some energy, and really get your heart pumping.

Most walking fitness experts recommend that you have some sort of activity each day. You can alternate your sessions of higher intensity power walking with lower intensity workouts. Just make sure you are getting out there at least 5 days a week, for 30 to 60 minutes at a time.

If you find it difficult to walk for 30 minutes when you are just starting out, start small and work your way up. It will not take long before you are walking for longer distances, especially if you make a goal to walk nearly every day.

For maximum health benefits, you will also want to make sure that you are walking fast enough to increase your heart rate. Fitness experts say that, for weight loss, you need to be walking for 30 to 60 minutes at 50 to 70 percent of your maximum heart rate. Of course, you will need to stretch first and walk slowly for five minutes before and after the workout.

You can also try interval training, in which you walk quickly for a few minutes, and then slow it down for a few minutes. Alternating between higher and lower intensity periods throughout your workout can get your heart pumping and help you to quickly build physical endurance.

Once you have established your walking routine, you can burn even more calories by choosing a route with challenging hills or by strapping small weights to your wrists or ankles. There are also several techniques that will help you build muscle tone as you walk. Concentrate on keeping a good posture, for example, flex your leg muscles and hold in your stomach. Focusing on good walking techniques such as these can help you maximize the time you spend in your walking shoes.

Make it Fun

Here are few ideas to help you make walking a fun adventure that you will look forward to each day:

Make sure you are comfortable and hydrated. Invest in a good pair of walking shoes, which will increase your comfort and reduce your risk of injury. And drink water before, during, and after your walking workout.

Search out new walking or hiking trails in your town or county.

Check out books on tape from the library or download an mp3 to enjoy on your headphones while you are walking.

Schedule your walk like any other event in your busy day. Put it on your calendar and regard it as an important appointment.

Find a friend to be your walking partner. Your friend will hold you accountable and may make the miles seem to pass more quickly. Sometimes, when we get very busy, our friendships can become neglected. When you walk with a friend, you carve out time for physical fitness and your friendship.

If you have small children, take them out in the stroller. Older kids can walk alongside you. My young son likes to ride his bike alongside me.

Take a dog. When I take my dog along, I feel as though I am doing something constructive with my time. If you do not have a dog, see if there is an animal shelter in your area that needs volunteer dog walkers. This is a great way to serve a greater purpose and get in your daily walk at the same time.

Stay Safe

Here are a few considerations to help you stay safe during your daily walks.

Walking with a friend (or even a dog) is safer than walking alone.

Tell someone when you are leaving, where you are going, and when you expect to return.

Do not bring valuables with you on your walk.

Vary your route.

Stay in well lit, busy areas.

Stay alert. Keep your headphones on a low setting so you can still hear what is going on around you.

A walking routine is a great way to enjoy all the benefits of regular physical exercise. Enjoy creating an exercise program that will be part of your life for a long time to come.

Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor.

Copyright 2007 Jamie Jefferson
Jamie Jefferson writes for Momscape.com http://www.momscape.com and Susies-Coupons.com http://www.susies-coupons.com where you will find hand selected online coupons and products, including online coupons for shoes: http://www.momscape.com/coupon-codes/shoes.htm

Its All Back!

May 10, 2007

This blog came about because after losing nearly 70 pounds with AdvoCare, I utilized the products to quit smoking.  That’s a good thing, right?  Its a great thing.  Except that four months after quitting smoking, I’ve gained 100 pounds!  So, this blog is a chance for you to share in the journey with me as I continue to abstain from smoking, get back into my AdvoCare routine to lose the 100 pounds, and still struggle with dealing with life in general.

This week’s challenges include shopping for a new car, the end of the school year approaching for my kids, and trying every fruit smoothie recipe known to mankind.

Is Using Diet Pills to Raise Metabolism a Good Idea?

May 10, 2007

We are fast becoming a society in search of instant gratification. More and more people are beginning to think and believe that somehow with all our scientific knowledge and research that losing weight and getting in shape should be an easy undertaking. Losing weight should be a lifestyle choice that is based on living a healthy life. Using a pill to lose weight might work for the short term, but without serious changes in eating and exercising habits most people will soon gain the weight back, particularly when they stop taking the pills.

Why?

Here’s why. A diet pills primary ingredient is a stimulant of some sort such as caffeine. The nice thing about a stimulant like caffeine is that it does indeed increase the body’s metabolism and suppresses the appetite. That might sound like the perfect weight loss recipe but unlike naturally increasing metabolism using an artificial stimulant only lasts as long as the drug is in your body.

The other thing that people who use diet pills must be aware of is that the pill is not the end all and be all of losing weight. Simply taking a pill and not changing their current eating habits will lead to few if any weight loss results. The pill will give a good starting point but without some serious lifestyle changes about eating and exercising it will not give the results asked for.

The problem with any diet pill, or stimulant for that matter, is that it is artificially stimulating the body’s metabolic systems. The body reacts to this stimulation by an increase in metabolism brought about by certain hormones being released into the blood stream. This does burn off extra calories but it comes at a price. The body’s supply of hormones is not infinite.

The adrenal glands supply a good portion of the body’s hormones. If they are constantly bombarded with caffeine or other stimulants they will soon exhaust their supply of hormones, many of which are responsible for metabolism and weight control. Before long the body’s inability to regulate itself naturally will begin to have affects, some of them serious.

With any appetite suppressant one has to be aware that not actually eating enough can also have the opposite effect they might be looking for. If the body goes into starvation mode its metabolism will actually begin to slow down to store it energy for the perceived lean times ahead. This is why anyone cutting calories, either through diet or with artificial means, needs to be careful with how much they are cutting. The body requires a certain amount of calories per day to function at peak efficiency. Take in to many calories and it gets stored as fat. Take in to few and the metabolism slows down protecting the fat stores it already has.

Using diet pills in conjunction with a healthy diet and exercise program can be a good way to start losing weight. They can give that initial boost to ones metabolism and start the weight coming off, which can be a great motivator. They are not, however, a good long term weight loss and maintenance solution. The best long term weight loss solution is a change to a healthier lifestyle that allows the body to naturally increase its metabolism to a level that burns calories at an optimum rate.

For more information about increasing your metabolism and for more information about how your metabolism works please visit the website Metabolism at http://metabolism.health-choices-net.com

For healthy weight loss, go to http://www.We-Build-Champions.net

Hypnosis and Weight Loss

May 6, 2007

Hypnosis (or hypnotherapy in medical terminology) refers to a therapeutic technique involving the use of suggestions made to a person when he/she is in an altered state of consciousness, in order to bring about positive changes in that person thinking and behavior on the conscious level and thereby treat a range of health conditions. During hypnosis the therapist interacts with the inner consciousness of the patient to pinpoint the core emotional/physical issues that may be causing problems. The therapist then uses suggestions to make changes at the deep subconscious level, which manifest themselves as positive behavioral changes on the conscious level. Get that connection between weight loss and hypnosis now?

When it comes to food, it is no fun to be on your guard against it all the time. It happens repeatedly; you are craving for those delicious forbidden foods (perhaps because you find a certain comfort level with them), and even before you can remind yourself of their ill effects, it is too late! The fiends are already in doing their bit. And you are already on a guilt trip because of your wayward behavior. Sometimes, no amount of conscious effort and willpower helps when it comes to denying yourself the pleasures of eating comfort foods. That is where hypnosis comes to your rescue.

Hypnosis enables weight loss without you having to battle with your cravings and hunger all the time, without having to go through the anguish of denying yourself. Hypnosis facilitates the success of your weight loss plan by changing your mindset on the conscious level; not via the conscious route but by continually feeding positive thoughts into your subconscious mind, by changing your mindset inside out, by reprogramming the way your subconscious mind feels about food. As a result of weight loss hypnosis, the most impossible-seeming diet plan becomes possible to follow because you no longer share the same relationship with food that you did earlier.

With weight loss hypnosis, the healthy lifestyle and diet choices will feel more satisfying and joyful. The signals from the subconscious part of your brain may even start making positive changes on the cellular level. Your cellular memory will get reprogrammed and will start responding to positive thoughts, leading to self-healing from within. The conflict between your wants and goals will be resolved. That is what you call: think healthy, be healthy.

Almost anyone with an open mind to try out an alternative weight loss method can benefit from hypnosis. Obviously, weight loss through hypnosis alone is not going to magically transform your body; it is just going to open yet another avenue in your weight loss program and facilitate its success. It will make your weight loss process mentally and emotionally effortless. So continue with your routine exercise regimen along with weight loss hypnosis.

The following are the benefits achieved by weight loss hypnosis:

* Kills your desire to overeat and reduces your cravings for unhealthy foods.
* Gives a strong feeling of self-empowerment, boosts your self-esteem and confidence, and induces positive thinking.
* Lends you a positive self-image.
* Reduces stress levels.
* Can reveal a past incidence that may have triggered your weight gain.

To achieve weight loss through hypnosis, you can either take the help of a professional hypnotherapist or use one of the weight loss hypnosis CDs easily available online to hypnotize your way to weight loss all by yourself.

Download your FREE Exercise Secrets that can lead to a healthier you at http://www.fatburnworks.com/AbConscious.html. Find out more about losing weight through hypnosis at http://www.fatburnworks.com/weightloss.