Beat Weight Gain With These Super Foods

You may be defined by the foods you eat. It's a saying that applies to everybody. However, it has greater impact for those who are conscious of their weight. The quality of the foods that we eat directly relates to our waist measurement. We are a nation hooked on a high fat and sugar diet. High calorie consumtion from these foods will cause weight gain. We will be able to have wiser food choices if we plan our meals ahead. Here's a list of healthy food items you might want to include in your meals.

Whole grains are on the top. Your blood sugar levels will be stabilized with whole grains. They may also keep you full longer. They also help you control your cravings. A recent study shows that whole grains keep the pounds at bay. Whole grain eaters weigh 2.5 pounds less than those who consume only simple carbohydrates. Based on one study, free radicals attack the neurons which are responsible for satiety after you have eaten a meal which is high in sugar and carbohydrates. This results to your inability to recognize food satisfaction. To combat this, eat berries that are rich in anti oxidants. Instant oats are easy to prepare and rich in fiber. Your breakfast should include oats.

You may have nuts like almonds during your snack time. They are rich in good fats. They are also said to regulate appetite. Avocados and olive oil contain healthy fats and fiber. These foods, like nuts, tell us when we've had enough. A high carbohydrate, high sugar food, like a doughnut, blunts our ability to recognize satiety. That is the reason why we eat a lot of them. Cruciferous vegetables like broccoli, cauliflower and cabbage are also said to decrease your risk of obesity. They contain lots of nutrients which may play a role in controlling weight.

Fresh fruits, like apples are high in nutrients and fiber if you eat the peel. Choose organic fruits. They are free of pesticides. They are the ideal snack food. They are high in fiber and nutrients, minimum in calories. Bean and legumes are rich in protein. But one study shows that they might have an advantage over other protein rich foods. Those who favored beans and legumes have smaller waists compared to those who got their protein from other sources.

Making wise food choices when we plan our meals pay off big time. Not only in how we look. This enhances our health and lowers the risk of ending up in obesity. The food we serve our children will shape their food preferences later in life. Serving them healthy foods today will help them get away from all the health problems that we are currently battling.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Weider Activator V3 Plus, Total Gym 14000, Weider 220 Olympic Weight Lifting Bench, Weider 220 W Weight Lifting Bench. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Butt Firming Exercises

Because of the idea that men are always attracted to someone who has great boobs or a great butt, a lot of women are very figure conscious Some men actually prefer to look at butts because a lot of women have been getting boob jobs. The problem that a woman has with her butt is how gravity takes over and makes it saggy over the years. The butt is actually short for buttocks which are muscles that you can also tone and firm by doing some exercises.

Squats would probably be the best butt exercise there is. It also helps tone other lower body muscles including your thighs and your hips other than just your butt. Squats can be done with or without equipment such as dumbbells. What you have to do is to stand straight with your legs about shoulder or hip width apart. If you want to use dumbbells, simply hold them with both hands and place them on your shoulders. Keep your upper straight then bend your knees until they are on the same line as your toes and keep this position for 2 seconds. Go back up and do 10 reps and 2 or 3 sets.

Lunges are simply a thrust forward and can be quite difficult but it allows you to work a lot of areas in your lower body. This is one more workout you can do because it tones both your butt and thighs and also improves the stability of your knee joints. The great thing about lunges is that there is a variety of it that you can do. The side lunges would be a good choice to tone your butt and here's how you do them. Stand with your feet shoulder width apart. If you will be using equipment like dumbbells or a medicine ball, hold them at chest level. Lunge to the right side and bend your knees while keeping them behind your toes. If you have an equipment, touch it to the ground since that puts pressure on several areas of your lower body. Hold this position for about 2 second then stand up and switch to the other leg and do 10 reps and 2 or 3 sets of this too.

Step ups are also an exercise you can do for your butt. This is basically like walking on really high steps of stairs and you can make this workout more intense with the help of dumbbells too. You will need some stairs for this exercise or a platform that is about 12 inches high. If you will be using weights, you just need to hold on to it. What you have to do is step with one foot on top of the platform or steps and place pressure on it to raise the rest of your body then go back down. Do this 10 times on the same leg before switching.

These tips can surely give you a firmer, more toned butt. Remember that you also need to go on a diet and that you need to make your workout more difficult as you get used to it so you can get better results.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include:Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus, Total Gym 14000, Weider 220 Olympic Weight Lifting Bench. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Blast Fat with These Exercise Strategies

You may have started to workout and eat healthy foods. The numbers on the scale show that you're losing weight. So what is the reason why the flab isn't going anywhere? The main reason is that there is a significant difference between weight loss and fat loss. People of a certain age know how belly fat can spill over their favorite pair of jeans. You call it the muffin top effect on women. For men, it is termed as the pot belly. It is frustrating, especially when you're trying your best to get fit. Preventing fat is much easier compared to correcting it. You will surely have intense workouts. the diet definitely low fat.

You have to bear in mind one thing before you can proceed on your fat loss plan. You should be realistic. Being realistic means abandoning your hopes to spot reduce. If you want to lose fat, you have to lose it from head to toe. Body fat distribution is determined by genetics. If you have stubborn saddlebags, most likely, your mom did too. You need time to get rid of the fat. It is not like weight loss where you are capable of losing one pound each week. You will be able to see the improvement in a few months if you go on with your fat loss plan. You should never expect yourself to be flab free like when you are 20. Sagging muscles, associated with age, contributes to the flabbiness. However, there are still things you can do in order to get rid of the flabs and the fat.

It is important to have cardio exercises as you combat fat. Walking is one good example of a cardio exercise. To make walking more effective, you may have to pump it up. You have to increase your intensity. Have some interval training by alternating some cardio workouts. For example, do 5 minutes of walking, then, jog for 2 minutes, and sprint for 1 minute. You will be able to increase intensity by adding time on your entire workout. If you're doing 30 minutes of cardio, increase it to 45 minutes.

Your muscles will be toned with strength training exercises. If you're going to lose some of the flab, do it at least three times a week. Train your whole body. Spot reduction doesn't work, remember? If your abdominals are bothering you, work hard on it. Do your crunches and leg raises. Only, don't neglect your arms, back, buttocks, thighs and legs. Constantly challenge yourself. If weight lifting seems easy, it might be because the weights are too light. In that case, you have to increase it.

Fat loss exercising should be high intensity. When you work out, work hard. A high intensity cardio or weight training blasts fat. Losing fat may not be as easy as losing weight. Be consistent and stay focused. You'll be able to decrease your flab in time.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Weider 220 Olympic Weight Lifting Bench, Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus, Total Gym 14000. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Practices that Keep Skinny Women Stay Slim

We always wonder how slim people maintain their weight. They make it seem so easy without having to deprive themselves. When we come across this woman, we appreciate her but we additionally wonder exactly how she does it. Perhaps, in the event that we can adapt some of her habits, we, as well, can be slim and maintain this. If you already have a fitness and diet plan, these tips may help in improving it. If you haven't started, it will help you plan a much better fitness regimen. The following are some habits of skinny women.

Skinny women eat well balanced, healthy meals. They eat more frequently, at least 4-6 small meals a day. This ensures that their metabolism is revved up all day resulting to increased calorie expenditure. It is indeed essential to keep your metabolic process running because this is the rate at which the body burns up calories. Skinny women tend to prefer whole grains, vegetables and lean protein over processed, sweet and fat laden meals. Whole grains, veggies and lean protein all increase metabolic activity because they are harder to digest. That is not to say that thin women don't eat pastries and sweets. They just keep it at minimum amounts and never very often. Allowing themselves consume whatever they want to consume is a method to keep their eating pattern in control.

Skinny women exercise. Whether they choose to have regular gym workouts, sports activities or simply plain strolling, skinny ladies always move. They understand that the only method to use up calories is through activity. A lot of them, however, maintain a lifestyle which is active than having a sedentary one. Skinny women prefer to walk the dog over being a couch potato. Climbing the stairs instead of using the elevator. Using the bike instead of the car. You get the picture. Their exercise plan would include weight training, especially the large muscles of the back and the legs. Muscles enhance metabolism and the more muscles you have the faster your metabolic rate is.

Skinny women drink water. And lots of it. Skinny women drink water like some of us guzzle our sodas and fruit juice. Their advantage over us? Water is zero calorie with some added benefits. Water has been known to improve metabolism, minimize water retention and bloating and minimize food cravings. Drinking 2 cups of water before every meal decreases total food intake by 75-90 calories. It is recommended that you drink 6-8 glasses of water daily. You need to consume more than the recommended amounts if you are working out or involved in any strenous activity.

Skinny women have simple habits to stay slim. It is in their consistency that they reap the best results. These habits are already part of their lifestyle. With a little determination and discipline, you can adapt these habits and be on your way to being a slim woman.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Total Gym 14000, Weider 220 Olympic Weight Lifting Bench, Weider 220 W Weight Lifting Bench, Weider Activator V3 Plus. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Learning Benefits From Exercise

Other than giving us a great body, everyone knows that exercise also has many benefits. It makes sure that we stay healthy too. Reducing stress and slowing down the aging process are also other things that exercise can help with. Regular exercise can actually help our brain as well. It also promotes better memory and learning.

Exercise aids in the promotion of good circulation. Good blood circulation supplies the right amount of nutrients that all the other organs in our body need to function properly. This is true with our brain as well. Our brain needs a large amount of oxygen and glucose which is supplied by the nutrients carried in our blood. Some brain diseases can be avoided too when blood flow to the brain is increased. Some forms of dementia and Alzheimer's are some known diseases that is a result of not having enough blood in the brain. Nerve and cell growth in the brain is enhaced with working out too. Research proves that the part of the brain responsible for learning and memory known as the hippocampus is the focus of this growth of new cells.

Aging causes changes in our body including our brain. The decline of our cognitive function is one of those changes. This makes it harder for us to learn new stuff as we grow older. Because exercise helps in fighting the aging process, it helps in slowing down the harmful effects it has on our brain. Exercise also helps with combatting stress which makes our mind sharper and more alert. In order for learning to occur, three elements that need to be present namely active processing, alertness and immersion. You can easily acheive this with a more alert and sharp mind. Brain growth and learning is hindered by stress since it leads to distress that causes distractions.

Simple exercises like walking are not as effective as more challenging ones. That's because more hormones are released when more rigorous exercise is done. Cell and tissue growth and repair are improved by the hormones that are released when we exercise. One of those hormones is know as norepinephrine. Norepinephrine is a hormone that aids in improving our memory. When our muscles do a variety of movements, like strength training, dancing and aerobics, it produces the hormones needed to stimulate cell growth in our brain. You also have to watch what you eat to ensure that your brain can function properly since diet is always coupled with exercise. Food that are rich in omega 3 fats, antioxidants, and whole grains are a must.

There are many benefits that exercise gives that are not well known. We now know that getting brawn is good for the brain. It only goes to show that a sound body is equal to a sound mind.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform ZE5 Elliptical, Proform Power 1080 Treadmill, Proform Trailrunner 2.0 Treadmill, Proform Trailrunner 4.0 Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Cardio Exercise and Its Benefits

A typical part of our workout routine are cardio exercises. Some people would actually do cardio as their only exercise in a day as it is fun and easy to do. Cardio exercises are also a good pair to any other workout you do like weight training. That's because cardio exercises carry a lot of benefits that makes other workouts work better.

Cardio exercises are exercises that involve any activity that uses a large group of muscles in a rhythmic and continuous manner. Some examples include walking, running, biking and swimming. It raises our heart rate to about 60 to 80 percent of the fastest heart rate you can reach. That is one of cardio exercises' benefits. An increase of our heart rate makes us take in more oxygen causing the heart to work more effectively and get stronger. Our heart would be able to pump more blood in lesser beats then. That leads to a better blood circulation. A good blood circulation gives other organs and our muscles the exact amount of nutrients and oxygen they need to work effectively and with less strain. This keeps your blood pressure and blood sugar levels normal and it prevents the risk of heart diseases. It also flushes toxins out of our body. Cardio exercises also makes it better for the body to fight infection or viral illnesses because it improves our immune system.

One great benefit from cardio exercises is weight loss. In comparison to most other exercise, it is proven to work better at burning fat. The muscles that you have already toned would be easier for you to notice when you lose a lot of fat. You can manage your weight as well since it helps in burning a lot of calories. This helps prevent weight related issues such as obesity. You can manage your weight easier because cardio exercises help improve your metabolism.

Adding a cardio exercise to your everyday workout is recommended. To get the best results, you can do 30 minutes to an hour of cardio. Choosing what exercise to do is fairly easy. You can walk or run since all you need are a pair of shoes and a place to do it and you can do it at any time of the day. Like most exercises though, there is a proper technique that you have to follow when doing cardio exercise to avoid any injuries. It is also crucial that you base your walking or running pace on your current physical ability and slowly work your way up. Have you ever noticed how a lot of people who run in parks or on a treadmill always have an mp3 player in their ears. That's because when you add music to your cardio exercises, you can put variety to your workout. It can make you move in rhythm and control your pace.

It's important for you to have a workout as a part of your everyday life so you can make the most out of it. Cardio exercises are the best exercises to stay healthy and fit.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical, Proform Power 1080 Treadmill, Proform Trailrunner 2.0 Treadmill, Proform 590 E Elliptical Trainer, Proform 890 E Elliptical Trainer, Proform 10.0 ZE Elliptical Trainer. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

The Benefits Of Having A Treadmill

Are you thinking about buying a treadmill for your apartment or house? If you are, then you came to the right site. We would guess that you are to busy to exercise because of a very hectic schedule that is why you are planning to get your very own home fitness equipment, right? Let us tell you that there are plenty of people like you. A lot of working people couldn't follow their exercise schedule because of their tight office hours. Well, if you are planning of getting a treadmill, then you might want to consider the benefits of getting one.

A treadmill is a multi-functional type of exercise equipment. You can run, jog, or walk on it depending on your preference. If you want to have more out of your money, you can also choose one that has inclination features. This is the type where the pad can be made to incline at a certain degree that you will set so you can jog or run uphill. This feature makes the treadmill very popular for people who want to increase their strength and stamina.

A treadmill can be used no matter if the weather is bad or good. Rainy, sunny, snowy, or cloudy, you would not have to worry about that. It also does not matter if it is already night as long as you have the urge to use your treadmill. You can just set the timer and speed then you can sweat out even if the rain is pouring heavily outside. This is a benefit that makes the treadmill such a popular type of fitness equipment for people who are working daily on a nine to five basis.

A treadmill also does not consume too much space. Compared to other fitness equipment of similar functions, you can save a lot of room if you have a treadmill. A treadmill can be put in the den, in an unused room, or in wherever spot in your house that it can fit in. However, you may have to secure an electric socket near by. But, if you really consider ot thoroughly, you would find that treadmills are more space-saving than oblique trainers or resistance machines.

In a nutshell, when you decide to buy a treadmill, you are also getting a versatile equipment that you can use indoors and can be placed in a vacant area in your home or apartment. Now, even when you are bombarded with paper works and reports, you can still sneak an hour or so into your schedule to use your treadmill. This is a way that is not as hassling as going to the gym after work hours.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Trailrunner 2.0 Treadmill, Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical, Proform Power 1080 Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Surviving The Holidays Without Gaining Weight

Everyone knows that weight gain is common during the holidays. With all the yummy foods and drinks, you can gain as much as seven pounds by the start of the new year. The holiday season is indeed a major setback if you are conscious of your weight. Making a plan before the holidays come is a wise idea. Lots of tips are in store for you to avoid holiday weight gain. And there are many things you can do to avoid it without sacrificing holiday fun.

You can track the changes in your weight by weighing yourself regularly. During the holidays, it's not impossible to gain one pound in 1 or 2 days. At least, weigh yourself once a week. You need to use the same weighing scale every time. If possible, you have to do it during the first day of the week. It is recommended that you weigh yourself at the same time. You have to do it upon waking up and after you urinate. Keep yourself active. You can burn calories with physical activity. It would be tempting to play hooky on your exercise routine. Don't. You should not skip your workouts during the holiday season.

There will be a time where you will give in to sweets. If you do, allow yourself the indulgence. Nonetheless, you have to keep your portions small. Going overboard at lunch need not be a disaster. Just don't make it an excuse to pig out at dinner as well. If you blew your diet plan all the way, you'll face an even bigger problem by new year. Avoid getting too hungry before going to a party. Doing so leaves you susceptible to eat everything on the buffet table.

You should have vegetables and fruits on your plate. Then take small servings of your favorites. Getting too close to the buffet table is a bad idea. It's way too easy to go for seconds. Eating mindlessly is not a good idea. You have to savor your food. Avoid keeping leftovers if you are having a party at home. You'll be tempted to eat them. Instead, give it to guests to bring home. Or you can do a good turn and give it to a homeless shelter. If you go to a friend's party, volunteer to bring appetizers. Having raw vegetables and a low calorie dip is a good idea. That way, you'll be sure to have one safe option.

The holidays won't be complete without food and drinks. That's just how it is. Structuring ways to eliminate weight gain does not need to take the fun out of it. Not having the threat of weight gain hanging over you can make you enjoy it even more.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Power 1080 Treadmill, Proform Trailrunner 2.0 Treadmill, Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Walking Towards Fitness

Here's an interesting post. Getting fit and staying fit is a lot easier than people think. Although there really are no "secrets" to getting fit, if there ever was one, I think the "secret" is that it's really not that hard. And it also doesn't have to be complicated either. Anytime something is difficult and complicated, the chances of anyone doing it on a consistent basis is zilch. It's really all about incorporating it into your life in a slow, steady way.

A great example of this is walking. Die-hard fitness fanatics scoff at the benefits of walking, but only to their own detriment, really. Walking has tons of well-documented benefits. Is walking the end-all of fitness? Of course not, but nothing else is either. You want to get your exercise from a variety of sources. This keeps it interesting and fresh. Okay, back to walking.

Here's a quick video that lays it out pretty clearly:

Click here to watch the video: "Walking To Get Fit" (opens in new window)

"Fitness walking is a low-impact aerobic exercise that's good for your health and easy on your joints. Some turn to it because of an old injury, or to prevent new ones."

Here's a summary of the tips:

• don't just lallygag... walk with some briskness
• walking helps prevent injuries
• walking provides exercise for those with previous injuries
• helps keep your body nice and toned, especially the legs
• you can socialize while getting your exercise
• 50 minutes of fast walking burns about the same calories as 20 minutes of running
• walking is good for your heart
• walking may improve your blood pressure and cholesterol numbers
• walking may even help with your mental health as well (i.e. improve mood, relieve stress, etc.)
• check your heart rate to make sure you're walking briskly enough (use a heart rate monitor watch)
• keep your stride short to decrease the risk of injury
• start off slow, maybe 3 times a week, 20 minutes each time, and build from there

This is all great advice. If you're stuck inside due to cold weather or you just prefer the convenience of exercising at home, this can prove to be even more beneficial. You can exercise while catching up on your TV shows, watching the news, or just listening to music without worry for the risks you sometimes have to deal with when walking along the side of the road.

If you're looking to get back in shape and you're looking for the best in-home exercise equipment for your situation, that's where we come in. We can help you find what's right for you. It's easy. Just check out our fitness equipment reviews on treadmills, ellipticals, exercise bikes, home gyms, strength training equipment and other popular cardio exercise equipment.

Tips To Get Absolutely Amazing Abdominals

Amazing abs! How many fitness conscious people have longed to be the subject of these two words? Celebrities became household names because they possess a six or eight pack. Why? This is simply because it is something we would like to have. A good set of abs is difficult to have perhaps because of genetics or lifestyle. But there is still hope. You have the power to change your lifestyle. And exercise can help develop abdominal muscles. You don't have to do 500 crunches a day either. A sensible approach to exercise and diet is best. It is still the most effective way to sculpt your abdominals.

You should do abdominal workouts 3 to 5 times a week. More than that and it's overkill. Just like any other muscle, you abs need some rest. Your muscle has to rest in order to repair itself. Abdominal workouts don't need a very long time for you to accomplish. Performing super slow workouts is not effective. You don't move in slow motion. Count four to come up and four to come down. Keep movements small. This will assist you in isolating your abdominal muscles. It is too much to do 500 crunches. You should workout smart. Perform cardio exercises in order to trim the fat from your abs faster. Pilates makes it easier to strengthen your core. You might get a six pack if you combine it withconsistent cardio and diet.

Sugar free snacks are notorious for bloating the belly. That's because they may contain sugar alcohols or glycerin. Your body can't digest these ingredients fully. You should be aware when you are getting too much of a good thing. Cardio workouts are good but getting too much may cause stress. You might then experience constipation and bloating. Condiments contain salt that makes you puffy and bloated. You should keep it to a minimum. Better yet, avoid them altogether. Counteract the effects of salt with bananas, almonds and tomatoes. The potassium content of these foods balances the effect of salt.

Four of the best abdominal exercises are crunches, bicycle, marine crunch and side plank. Crunches primarily work the abdominals. In this you have to lie on your back with your knees bent. Curl shoulders up, pause, and then back to original position. Do 10 to 12 reps for 3 sets. Bicycle exercises makes you go through the bicycle pedal motion. Marine crunches are effective though a bit difficult. Lie on your back. And then, you have to raise your legs above your hips. Stretch your arms toward the ceiling. Simultaneously reach your fingertips toward your toes and press your feet toward the ceiling. This lifts your tailbone off the floor. The plank works the abdominals, back and shoulders. Lift body off the ground. Balance on one forearm. Contract your abdominals. Breathe.

Your abdominals are just like any other muscle in the body. You have to work it, feed it and you need to give it some rest. You cannot spot reduce. Working on your abs surely helps. But you have to work on your whole body too.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform iSeries 785 F Elliptical, Total Gym 2000, Nautilus NT 1810 Premier Smith Attachment, Proform ErgoStrider 3.0 Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Anti Bloating Diet Tips to Shrink Your Belly

Most people have experienced having a bloated feeling. It may be because of the foods we eat. A bloated belly, though, may hamper your style. When bloated, people may add up to 2 inches on their waists. A distended belly can be caused by some diseases. According to experts, a healthy person may have a distended belly because of intestinal gas. Numerous factors are responsible for the build up of intestinal gas. The digestive system is the focus of everything. Not all, however, concerns food.

Constipation is caused by having low fiber and low fluid diet plus zero exercise. This will further cause bloating. Women should consume 25 grams of fiber daily. 38 grams is the requirement for men. Foods which are rich in fiber include fruits, vegetables, nuts, seeds and whole grains. You need to drink 6 to 8 glasses of fluids. You have to stay active. You should have at least 30 minutes workout each day. Consult your doctor and see if you have any food intolerance. Wheat can provide you with a lot of fiber. However, getting a bloated belly is possible if you are intolerant to it. You have to eat slowly. There is a possibility that you will swallow air if you are eating too fast. Avoid bloating by chewing your food well.

Carbonated drinks cause gas to get trapped in your belly. Drink water instead. You will surely swallow a lot of air if you are chewing gum all day long. Instead, you should try sucking a piece of hard candy. Eating fruits and vegetables would also help you reach your daily fiber requirement. Sugar free foods are devils in disguise. Artificially sweetened foods contain ingredients that make you bloat. Diet soda is both carbonated and sugar free. Try to keep your artificially sweetened food and drinks to a minimum.

Your daily sodium requirement is 2300 milligrams per day. Usually, refined foods have high sodium and low fiber content. This contributes to feeling bloated. Beans and legumes are high in fiber. They are also known as gas forming foods. Cruciferous vegetables like broccoli and cauliflower are also gas forming. You will surely feel bloated once you are not used to eating this foods. You don't have to forego them altogether. Legumes, beans and cruciferous vegetables are nutrient rich foods. Introduce them slowly to your diet. Your body will eventually get used to these healthy foods.

If you're stressing over how your belly grew big overnight, don't fret. Most likely, it's gas. You can minimize this through a low fiber diet, consumption of lots of water and having sufficient exercise. You must also take note of gas forming foods. Also, habits that promote air swallowing. You should be aware of the culprits of bloating your belly. That way, you'll be more likely to avoid them.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform ErgoStrider 3.0 Elliptical, Proform iSeries 785 F Elliptical, Total Gym 2000, Nautilus NT 1810 Premier Smith Attachment. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Disabled People Need Exercise

It is important for everyone to workout regardless of what medical or physical condition they have. Disabled people sometimes feel that their wheelchair confines them from doing anything but that is not true because as a handicap, they can be handicapable. Exercise is important to people with disability like it is for all of us and it something that they can do even in their condition. Sitting in a wheelchair for a long time is not very comfortable but exercise can help you with that.

Because there are many kinds of disabilities, it is important to visit a doctor and get their recommendation if you have a disability so they can help you with choosing the best exercise for you. Exercise can help improve your strength, flexibility and mobility, it keeps your heart and lungs healthy, and it makes you feel better at the end of the day. This basically would help you do more things and feel more confident that you can still do what any normal person can. But you main focus should be on getting a lot of movement so that your muscles will not be stiff and rigid.

The exercise you have to do would depend on your condition as to whether you are able to get off the wheelchair and move your legs or if that is no longer possible so you can map out what exercises you can do. Strength training would normally be the number one exercise to do because it makes your muscles stringer making your tasks such as pushing the wheelchair easier. This also helps make your upper body stronger so that anything that you want to do can be done with a lot less effort. Remember that you have to start light before going to something heavy so you can start with dumbbells around 2 to 3 pounds. You can start of by doing simple bicep curls on your wheelchair.

One more exercise you can do is resistance training with some resistance bands. This also improves your strength plus you flexibility allowing you to do wider range of movement even on a wheelchair without straining your neck or back too much. When exercising with resistance bands, you would need to find some sturdy objects to help you out like the door or a pole. Just wrap one end of the band on there and you can use the other end to workout. Shoulder rotations or arm extensions are some options for you.

Exercise for disabled people does not need to be hardcore, it just has to allow you to move a lot so you can keep your muscles working. Exercise will not only allow you to do more, it will also make you live longer so you will not be a handicap but instead be handicapable.

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The Best Exercises To Eliminate Belly Fat

You might want to get rid of that "muffin top" of yours very badly. A protruding belly is a very undesirable feat in a person's body. Aside from its aesthetic disadvantage, it also is an unhealthy sign. The size of a person's abdomen indicates his chances of having lifestyle diseases. Losing belly fat, however, can't be done quickly. If you are planning to have an operation for that then it would be expensive. Also, after a while, those belly fats will just return if you maintain the same lifestyle.

What you need to do is to exercise regularly. There are some exercises which are fun to do and they can guarantee that if you spend effort in doing it, you'll surely get rid of that muffin top. One of these is kick-boxing. A lot of people find this exercise unfamiliar, difficult, or too physically taxing. If you have done jogging or running before, you might see that kick-boxing works your body in another way. Not only can it let you burn a lof fats, it can also improve your sportsmanship when you do sparring bouts and training from time to time.
Another thing you can do is running. It may sound strange to you but running is also an effective abdominal exercise. It will also work out your entire body as you use every one of them when you run on the track. If you need more focus on your belly, you can include sprinting in your routine. Sprinting will strain your belly muscles when you are running at high speeds. Within several months of doing this, you can slowly replace belly fat with abs.

The last example of exercises that you can do to eliminate belly fat is aerobic step exercise. Some aerobic steps put emphasis on your abdominal area and these are the types of aerobic exercises that you should focus on. A good thing about aerobics is that you can do them almost anywhere and you don't even have to worry about equipment. However, there are also some aerobic exercises that use specific fitness equipment, but if you are planning to do it at home, it is better to secure your own equipment.

Kickboxing, running, and aerobic exercises may sometimes require that you do it at the gym because of some special machines to use. However, if you are too busy to regularly go to the gym, having fitness equipment in your home would be such a good help. Home fitness equipment that are applicable to the three exercises mentioned above, or other routines that shape the abdomen and takes away your excess belly fat, can be bought online or through a direct fitness equipment retailer.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Total Gym 2000, Nautilus NT 1810 Premier Smith Attachment, Proform ErgoStrider 3.0 Elliptical, Proform iSeries 785 F Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Quick Weight Loss Exercises

When we hear the word exercise, the first thing that comes to mind is losing weight. Most people has this goal when they start working out. Exercise is known to be a gradual process and that results normally take a while to show. For this reason, some people over exercise or simply quit. The fact that the exercise is done wrong is something that we overlook. You can get the best results of your workout when you get the proper technique. But there are some exercises that can help you lose weight fast.

Since cardio exercises are great with burning extra calories, they are usually the way to go. There are a lot of cardio exercise to choose from like walking, running, biking, swimming and all of these help you lose weight gradually. The key to losing weight fast with a cardio exercise is not by doing the regular low intensity ones that we are all too familiar with. Increasing the intensty of the workout can lead to faster weight loss. You can do that by adding some difficulty or variety to your workout. You can lose more calories from running and walking by doing it on an incline to make it more difficult. You can do this on some stairs, any place that inclines or a treadmill that does. An incline of 15 degrees should be enough on your treadmill. One moe workout you can intesify are squats. By increasing the speed of your squats minus the weights, you will start doing hindu squats. You can lose more weight in a short time by averaging 20 squats within a minute. You can start slowly until you are able to reach that number if you are not yet able to do that.

You can also do some simple exercises at home like the invisible jump ropes. Here's how you do that. Stand upright and place your feet at shoulder width and keep them apart. Place your arms as if you are holding jump ropes and keep your elbows on your sides. Swing your arms in a clockwise motion when you start jumping. You can do this for around 5 to 10 minutes. Rest for a bit and then 2 more sets. Another exercise that you can use as an interval for this one are rotating punches. To start, take the same position as when you are about to with the invisible jump rope. Make a fist with both hands and put them in front of your face then punch with your right hand. Return your fists to chest level and punch with the same fist to the left side and do a simple waist rotation. Pivot your right foot toward the direction of the punch while you are doing this.

Weight training may also be paired with cardio exercises. This helps you build muscle and the more muscle you have, the more fat it burns because it consumes energy. You can actually lose more than 50 percent of weight than just doing cardio when you combine cardio and weight exercises. When you increase your muscle composition, your metabolism improves making you lose weight even as you rest.

With these tips, you can get a great workout that will surely help you lose weight fast. The real secret to losing weight is simply having dedication and keeping your workout part of your schedule.

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Strength Training Tips for Good Health

People used to look at strength training as an activity for building huge muscles. Nonetheless, its health benefits are enormous. Today, people may have varied reasons why they take up strength training. Strength training can be programmed to support your specific health and fitness goals. From preventing disease to achieving weight loss, strength training has a lot going for it. People from different age groups can all benefit from strength training. Here are some more reasons why you should go for strength training.

Having moderate exercise enables you to boost your immune system. There is increasing evidence that people who exercise are less likely to catch colds. The immune cells rapidly circulate throughout the body when you exercise. This enables the body to fend off viruses and bacteria before it can do any harm. It is only temporary though. However, consistent exercise leads to a significant improvement in the immune system. You bone density improves by getting strength training. 20% of the bone density depends on muscle development according to some studies. This is especially essential for older adults whose bones have become brittle. Strength training may be able to prevent fractures that limit your independence.
Weight lifting can help you fight against Diabetes and Arthritis. Strength training can actually help those with Type 2 Diabetes. Consistent strength training exercise increases glucose tolerance. It has been shown in one study that there will be a 29% increase in glucose tolerance after having 4 months straight of consistent strength training. Arthritis sufferers also showed a positive response to exercise. Pain and fatigue is reduced. Also, there has been a marked decrease in arthritic symptoms. This results to improved quality of life. The state of being pain free can help people be more independent.

Strength training is the other half of an effective fat fighting exercise plan. The other half being cardio exercises. There is a decrease in muscle mass and density as people age. Only strength training can help us prevent muscle loss. Studies show that after the age of 20, people lose up to one half pound of muscle per year. This means that there will be a decrease in metabolic activity. Muscles utilize more calories even at rest. You will be able to maintain muscle tone by having at least twice a week of weight lifting. Good muscle development leads to efficient metabolic activity. In turn, an efficient metabolism promotes increased caloric expenditure and weight loss. Not only does strength training make you lose weight. It also makes you lose fat if coupled with a well balanced diet.

The health benefits of strength training are undeniable. Making it a part of your fitness plan is essential to improve quality of life. Its ability to improve immunity and increase bone density helps people of all ages. A pleasing physique is a natural consequence of strength training. Making it a part of your fitness program is a decision you won't regret.

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The Benefits Of Exercise For Your Heart

The most important muscle in our bodies is the heart. It controls blood flow and ensures that every other organ in our body get the right amount of nutrients carried in our blood. A chain effect occurs to the rest of our body when the heart starts having a problem. Keeping our heart healthy is as important as breathing. Exercise helps both you and your heart.

Exercise can also help with other aspects in our body to make our heart's work easier. Our hearts have less strain when it pumps blood less and that can happen when we less weight which can be a result of working out. When we lose weight, we reduce the bad cholesterol in our body. Bad cholesterol can build up in our arteries causing heart attacks or strong. In turn, the good cholesterol in our body increases and these help with protecting your heart from diseases. Our blood pressure goes down too when we workout constantly. Studies have shown that regular exercise provides better sleep and getting more sleep helps with your bodies renewal, including your heart.

Cardiovascular exercises are the best workout for your heart. Cardio exercises strengthens the heart and conditions the heart to do the same functions in fewer beats therefore lessening the strain on your heart. This also aids with the improvement of your blood circulation. And like in most exercises, you need to warm up and cool down since this helps your heart. Warm ups help with conditioning your heart for the remainder of the exercise while cool downs allow the heart to return to its regular pace hence reducing the stress on it. Walking, running and bike riding are the various cardio exercises that are commonly done. Other options include swimming and aerobics. Certain sports can help as well like boxing and team sports like basketball and football. Going up and down the stairs or walking from the farthest part of the parking lot to your office or to the mall are some easy cardio exercises.

People who have previously had a heart attack need to workout since this can prevent it from reoccurring. Depending on your heart's condition after the heart attack, it would be a good idea to consult your doctor first. Most patients are allowed to workout with a lot less stress like walking and the difficulty of the exercise gradually increases as the heart returns to its normal condition.

Having a healthy heart is important. It is the key that holds our whole body together. When you're brain stops, you can still survive but when your heart does, that's another story. Start now and get fit for you and your heart.

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The Benefits Of Jogging

If you are looking for a way to lose weight where you would not be bored, you would increase your stamina, and you could use your whole body in the exercise, then you might want to consider jogging. Jogging has long been a popular exercise for people who want to lose weight or add some shape to their bodies. Jogging is also a good exercise if you want to maintain your figure and improve your endurance. These are just some of the benefits of jogging because here's more.

You can jog anywhere you like. Whether you jog around the block or at the park, you can do so at your own preference. You can even just buy a treadmill and jog or run at home after your work. Whatever your choice is, you can be sure that you won't be bored while jogging. If you jog around the neighborhood, you will be able to meet and talk with the people you know along the way. If you jog at home, you can watch a movie while you do that.

Jogging enhances your stamina. When you jog, your heart rate shoots up, your blood flows to every nook and cranny of your body and your breathing pattern is improved. In effect, you will have better stamina to last longer sessions. Just remember that stamina cannot be improved overnight so you have to jog for weeks or months until you can feel the difference in your endurance. However, if you persevere in jogging, your body will be quickly used to physically stressful conditions.

Jogging also uses almost all part of your body. When you jog, every muscle group is active. It follows that every muscle is also worked out. However, the toning effect that jogging has on your muscle groups in minimal compared to lifting weights and using resistance machines to attain the shape that you want. But, if you do not want to really bulk up, jogging could be a good alternative instead of doing other forms of body building exercises. In addition to that, jogging can also be a good warm-up exercise before you do other routines.

If you decide to have a jogging session every day, you might want to start lightly so you would not have to overwork yourself within the first week. You speed may be increased gradually but you also need to focus more on your mileage. However, you may have to spend a long time of jogging before you feel the totality of its benefits. If you want to start jogging around the neighborhood, at the park, or indoors, keep it regular and you will be feeling better and healthier as each day goes by.

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Leg Toning Exercises

Everyone wants to see their workout's results from head to toe. But we sometimes neglect to get our legs in shape because we think that all the walking we do on a daily basis is doing the job. Although that's true, it will not give you more defined legs. It's easy to tone your legs and the great thing about it is that when you are doing it, you get to workout the rest of your lower body.

The reason why cardio exercises are great with giving you toned legs is that most of the exercise involve you using them. Running, walking and biking all involve getting your legs to work. Because it also helps lose weight on your lower body, you can use cardio to tone your legs. You need to do exercises that focus on your lower body to build and tone your leg muscles though if you really want to tone your legs.
There are a lot of workout you can choose from that are effective in toning your legs. You can do them by yourself or with the help of an equipment. One exercise that's easy and you can do at home is the circle one leg. You first need to lie down and raise one leg to the ceiling. Arc your left leg while you're inhaling and circle it down while you exhale and then bring it back to the center. Do this 3 times clockwise and 3 counter clockwise on each leg. Inner thigh lifts are also a good choice since it targets your thighs too. You can do this by lying down on your side and maintaining a straight line with your body. Bend your right leg so you can put your right foot on your left thigh. Hold your right ankle and raise your left leg a few inches and keep this position for about 3 seconds then lower your leg. You can do a few more then switch sides. Side kicks are a great way to get your legs toned too. You just have to lie down in the same position as with the inner thigh lift. Kick to your side using your free leg and lower it down slowly. Keep your body in a straight line all the time. You may do this a few more times too before switching sides. Squats and lunges are some other options for you to tone your lower body.

Diet is an important component of getting your legs, and the rest of your body, toned. If you are carrying some extra weight, you will see the results of the exercise that you are doing. A healthy diet always goes hand in hand with exercise in giving you that body you want.

You will get those legs you dream of with these tips. Just remember that if your workout starts feeling easy, start making it more difficult to keep those toned legs.

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Exercises To Get Rid Of Moobs

Gynecomastia, or man boobs, is a problem that almost 40% of American males have. This is quite embarrassing for them in so many ways. As a matter of fact, the medical people have invented a variety of ways to get rid of them. There are some who take pills to make their breasts smaller. Some even choose to go through a breast reduction surgery just to look better. However, these are expensive methods to get rid of man boobs. But why should you pay so highly if you can solve this problem through exercise?

Eliminate Man Boobs through Cardio Exercises. This typically strengthens your heart while it burns fat off your body. Some of the exercises you can do are rowing, jogging, or using elliptical trainers. Among the three, jogging is the most economical and efficient cardio exercise. This is because you do not have to spend a dime but you will surely use your entire body while doing it. In addition to cardio exercises, playing strenuous sports can also be a good alternative. Adding sports to your cardio exercise routine will make fat-burning more effective.

Eliminating Moobs by Strength Training. The routines involved in strength training will not concentrate on fat elimination. On the other hand, it will tone your chest muscles. Through strength training exercises, muscles will slowly occupy the place of breast fats. Some examples of strength training exercises are bench press, push-up, and chest press. However, strength training may require some facilities such as resistance machines or free weights. You can choose to do them at home or at the gym, depending on your preference.

Eliminate Man Boobs by Having a Healthy Diet. A healthy diet is integral if you want to lose those breast fats. If you keep on exercising yet you still eat fatty foods, you are defeating the purpose of what you are doing. It is therefore important that you should promote a healthy eating habit so you can appreciate the result of your exercise. There are a lot of diets to take on but just eating what is required can be a good start. If you are planning to lose breast fat safely, never try to do crash dieting.

These are just some of the ways to lose your man boobs. People with jobs may find it very inconvenient to go to the gym every day. If you have this type of problem, then getting your own home fitness equipment and doing these exercises to remove man boobs at home will be quite a wise thing to do. That way, your method of losing your "moobs" would be economical and convenient. Stop thinking about expensive ways because your man boobs problem can be solved through exercise.

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Avoid Exercise Related Injuries

People exercise to get fit. Working out may result in mild muscle soreness while frank pain may be because of injury. Most exercises carry a certain amount of injury risk. However, there are certain exercises that pose greater risks to your well being. Your fitness success depends on your ability to execute exercises that show results. You will be able to save a lot of grief if you know which exercises can hinder your success.

Lat pull downs behind the head are performed by sitting on a machine with a weighted cable bar overhead. You reach for the bar and pull it over your head and neck. There is a possibility that you will hit the back of the neck with the bar which will then cause injury. If you have weak shoulder joints, the risk of shoulder impingement is a real threat. Instead, use a narrower grip and bring the bar down in front of you, to the breastbone. Military presses behind the head carry the same potential for injury as lat pull downs. Instead of isolating the shoulders, choose exercises that work the shoulders as well as the large muscles.

Upright rows have the potential to impinge the shoulder, compressing the nerves. Performing bent over rows is a better alternative. This is an exercise which utilizes your back muscles and your biceps which is much safer. Bend forward at the hips and hold weights down beneath the shoulders. The weights should be lifted towards the sides of your body. After going back to your original position, you may repeat the entire routine. Lateral and front shoulder raises can also replace upright rows. Improper footwear use can also predispose you to some injuries. It can increase joint stress and may cause tendinitis or plantar fasciitis. You should opt for a pair of shoes that fits you very well. It is also best to have a specific pair of shoes for a particular workout.

Lying leg press can do damage to your spine if you bend your knees too deeply. Usually heavy weights are used because you are working the big muscles of the legs. This exercise can potentially damage your back muscles, the spinal discs and your knees. Instead, you should perform squats and lunges using your own body weight. Improperly using a cardio machine based on your capacity might give you lots of problems. You should not utilize steep inclines in the treadmill if you are not up to it. You should maintain proper form. You should utilize handrails if you want to get your balance. However, holding on to it for the duration of your workout means you have to decrease your pace.

Exercise related injuries can be a serious setback. If you want to improve your health, you should avoid this. Getting an exercise related injury is the opposite of what you are aiming to achieve.

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Exercises For Your Back

As we grow older, we have a very high possibility to experience back problems. The most annoying part is that we cannot do something about it once it hits us. However, avoiding these back problems is achievable. All you must do is to exercise your back muscles to be stronger. A weak back may lead to a bad posture when you age. As early as today, you can start having 30 minutes of back exercises each day.

One Armed Rows. This exercise requires that you have a free weight, such as a dumbbell. To do one armed rows, bend your upper torso forward until it is parallel to the floor. Your abs and knees should also be slightly flexed. Extend both arms downward while holding the dumbbells. Remember not to lock both elbows. Slowly bend your elbows and pull the weights up until your upper arm is in line with your shoulders. Lower the dumbbells back to the original position and repeat the procedure. You have at least 1 - 3 sets with 16 reps per set of this routine.

Reverse Fly. This routine works out the posture muscles of your upper back. However, you should only use light weights to prevent straining your shoulder joints too much. Assume a sitting position and hold a light dumbbell on each hand. Keep your arms down and beside your knees. The next step is to lift the weights slowly until the arms are parallel to the floor. Keep your elbows slightly bent and do not lift the dumbbells beyond shoulder level. Lower the dumbbells to the starting position and repeat the steps as tolerated.

Prone Back Extension. While the previous exercises targets the muscles of the upper back, this one will work out your lower back muscles. To do this, lie on a mat in a prone position and place your hands behind your head. Keep your abdominal muscles contracted while doing this exercise. Lift your head and feet off the floor using your back muscle strength. Do not use your neck's strength because it may only strain your neck muscles. Lower them slowly and repeat the steps as you desire.

If you do not have home fitness equipment at such as dumbbells, you may get them at a home fitness equipment retail store. You can also add exercise balls and an exercise bench so that you can have more varieties in doing back exercises. You need to remember that having a healthy back at an early age will surely do you good when you reach your 40's or 50's. When we grow old, there are many factors that will lead you to have bad posture, such as calcium deficiency or joint degeneration. However, starting early in exercising your back will surely help.

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Get Ripped: Feed Your Muscles

The primary purpose of food is to fuel your body. It is a basic human need. All our body processes are affected by the amount, quality and timing of our meals. The development of the muscles is affected by other factors. The way our muscles develop is affected by exercise. Exercise stimulates muscle growth. The quality of muscles which are developed is directly affected by what and when we eat. Fitness gurus agree to this. Your muscle growth is affected by what you eat before, during and after exercise.

You should eat high carbohydrate foods 1 to 2 hours before exercising. The physical as well as mental energy needed for exercises will be provided by this. Fatigue will also be delayed. Studies show that people who ate high carbohydrate snacks before an activity have longer staying power. Getting additional protein may also be very helpful. Choose fruits or whole grains. It would be good to have half a turkey sandwich on whole wheat bread. Just skip the dressing. Avoid having a big meal before a workout. The digestion process will be the focus of your body. This is the reason why you get sleepy after a big meal.

Some people may opt to eat a banana or an energy bar during workouts. That's fine. Just don't consume too much. Energy drinks are popular gym beverages. Exercise doesn't need electrolyte replacement. Having plain water will do. However, the glycogen stores are replenished by the carbohydrates in energy drinks. However, you don't need to drink everything in the bottle. Food during workout is optional. Water, on the other hand, is not. One hour of work out will cause you to lose up to 2 litres of water. You have to replace this during or after exercising.

Within 30 minutes of working out, eat carbohydrates and protein. At this time, your glycogen stores are falling. Carbohydrates will replenish it and make your next workout more effective. It will also maintain metabolic activity. High sugar foods can actually benefit you. Studies show that low fat chocolate milk post workout can improve one's performance on the next workout. 30% of your meal should come from protein. This will facilitate muscle repair and development. It will also hasten post workout recovery.

According to studies, muscles peak at age 25 and declines in your late 30's. Therefore, the more muscles you develop, the better your chances of staying fit for life. Research shows that weight training for 8 weeks can replace 5 years' worth of lost muscles. Exercise and the right foods can tip the odds in your favor.

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Staying Active In The Cold Winter Months

People may also hibernate during the winter months just some animals. Even in these modern times. In fact, 30% of us don't get any exercise at all during these cold months. It's easy to get lazy in the cold months. Mother Nature has given you a perfect excuse to do so. But, you are aware that it is damaging to be inactive especially to your health and your efforts to lose weight. We are all aware that starting over is the most difficult part of your fitness plan. Procrastination can be your worst adversary. Maintaining an active lifestyle in winter will help you keep you fitness goals.

Consuming a lot of calories as well as being less active are the main reasons for weight gain in any season. Specifically, this is what happens during the winter season. Studies show that fat gained in winter is not easy to reverse. You can do outdoor exercises for you to stay active during the winter season. You can walk or jog or even engage in winter sports as long as there is a good weather outside. You have to consider your safety at all times. Dress appropriately. You should remember to layer your clothes as well as slap a hat on your head. Wear shoes that provide deep traction to prevent slipping. You have to drink lots of water. The cold weather stimulates urination and makes you less sensitive to thirst.

Indoor exercises include joining a gym and engaging in indoor sports. Just get a three month membership to get you through the winter. Basketball, volleyball and badminton can be played indoors. Indoor rock climbing is also a good foul weather exercise alternative. That is, if you're not afraid of heights. Improving your balance and flexibility is easy with Yoga and Pilates. It also develops core stability. Best of all, it relaxes your body.

Having exercise options at home is convenient. When the weather is miserable, you can still get fit at home. There is a lot of exercise equipment available in the internet. You can choose what's right for you and for your budget. Exercise programs on TV are also helpful. Or you can purchase exercise videos. Yoga, Pilates, aerobics, belly dancing. You name it; you bet it's on video. You can do housework and workout at the same time. Mopping, scrubbing and gardening can raise your heart and breathing rate. Just do it vigorously.

Making the most of the winter months is part of your commitment to fitness. The cold weather may tire you out easily. Your motivation may be at its lowest. Nature may have given you a valid excuse to skip your exercise plan. But it doesn't mean you are left with no choices. You have. And you can.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench, Merit 725T Plus Treadmill, Merit 725T Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Top Tips For Permanent Weight Loss

Our our weight generally reflect our eating habits. Though weight is the end result of many things, it is primarily affected by what we eat and the activities we do to expend it. You have to work for you to stay slim. You cannot expect to lose weight on a 3000 calories diet and a sedentary lifestyle. If you are capable of making small changes in your lifestyle, you can help yourself lose weight and maintain it.

Weigh yourself daily. A weekly weigh in is fine but weighing yourself daily can be your key to permanent weight loss. It has been shown in studies that weighing yourself everyday can help you increase weight loss. There is also a lesser possibility of gaining the weight back. You should step on the weighing scale first thing in the morning. There will be fluctuations each day but it is completely normal. However, any increase above 2% is reason enough to pass up on dessert. People who watch TV longer are more likely to gain weight. You miss out on opportunities to get active like playing with the kids. Also, you will be more inclined to eating high calorie snacks if you watch a lot of TV. Less TV means more time for other activities. People normally take 5000 steps in the course of their day. You will gather lots of benefits for your health if you will be able to add another 5000 steps.

Support is essential in long term weight loss. Studies show that people who joined a support group maintained their weight loss longer than those who didn't. You will be more motivated if you have people by your side who have the same goals as you do. You have to track your calorie deficit everyday. Keep a food and exercise diary. Knowing your caloric intake and expenditure enables you to make a better diet and exercise plan.

Try to consume at least 25 grams of fiber each day. Fiber boosts metabolism and increases satiety. It requires more effort to chew and digest. High fiber foods lower your caloric intake without making you feel deprived. You should replace your snacks with high fiber fruits. It would be best to have vegetables in your meals also. A cup of broccoli and an apple both contain 4 grams of fiber. You should sleep at least 7 continuous hours each night. Getting enough sleeps regulates your appetite controlling hormones. Studies show that people who slept less than 4 hours per night has a 234% chance of being overweight.

Staying slim is not a game of chance. Maintaining weight loss requires habits that support your goal. It is not exactly easy but it is doable. Incorporating these habits into your life makes losing weight a bit easier. Do it gradually and take it one day at a time. Doing it slowly gives you a better chance of keeping it for life.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 725T Treadmill, Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench, Merit 725T Plus Treadmill. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Safety Tips for Exercising in Cold Weather

When the weather outside is cold, it is very tempting to just stay inside and keep yourself warm. What's more cozy than hot chocolate, a good book and a roaring fire? The pleasures of winter sometimes override our best intentions. Keeping fit during these months can be a challenge. Of course, you can execute your work out routine inside your home or in a gym. For those who'd rather get fit outdoors, you need to remember some safety tips.

Several factors may affect the body's reaction to the cold weather. Reaction to the cold weather varies from one person to another. Your hypothalamus is the one regulating the body temperature. This gland, found in the brain is very sensitive to temperature shifts. Extreme environmental temperature may be the cause of thermal stress. Your body shivers, your teeth chatter and tiny hairs stand up on end. All in an effort to preserve body heat. This happens as an attempt of your body to protect its vital organs. Illness and death are the probable results of prolonged exposure to cold. You are able to generate heat when you exercise in cold weather. But you also have to feed your body well. More calories are expended during cold weather.

When working out outside, dressing appropriately is necessary. Layering your clothing is important. The piece of clothing next to your body should allow it to breathe. The middle layer of your clothing should provide you with insulation as well as protection from cold. And the third should be waterproof. Wearing a hat and scarf is also advisable. And don't forget gloves and mittens. You should keep your feet dry always. Hands and feet are the first body parts to feel the bite of frost. You should have more intense warm up exercise. External temperature makes the muscles colder than usual. Warming up adequately lessens the risk of exercise related injury.

Keeping your fluid levels up is a good idea. Drink water regularly even if you're not thirsty. Cold weather prevents some people from drinking enough water. Dehydration hinders the body's ability to preserve body heat. It is important to avoid taking in caffeine since it is a diuretic. Exercise and alcohol don't usually go together. It's still worth mentioning, though. You should avoid alcoholic drinks. It is dehydrating as well as it impairs your judgement. It generates heat by dilating the blood vessels. However, it may also speed up heat loss. Therefore, it can only keep you warm for a short period of time. Hypothermia can set in sooner than you expect. You have to be aware of the symptoms of cold exposure. Shivering, numbness, pain and tingling are some of the symptoms you should look out for. A grayish or yellowish cast to the skin are also warning signs. If this happens, seek immediate help.

Stay safe in cold weather. Take all precautions before heading out. But also practice good judgement. There are really days when it's more prudent to stay inside. So, take the day off and curl up with a good book.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Merit 725T Plus Treadmill, Merit 725T Treadmill, Merit 735T Treadmill, Nautilus NT 1020 Adjustable Fitness Bench. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.