Walking could add years to your life - Daily Telegraph

25-minute walk could add seven years to life

New research shows that exercise can delay the ageing process, with experts suggesting one walk a day could halve the risk of heart attack death and add seven years to the lifespan

Just 25 minutes of brisk walking a day could add to seven years to your life, heart experts have said.

Researchers said moderate exercise could halve the risk of heart attack death among those in their fifties and sixties.

The new research, presented on Sunday at the European Society of Cardiology (ESC) congress suggests that regular exercise can delay the ageing process.

The German study put men and women aged between 30 and 60 on a daily programme of exercise.

They were selected because until then they had not been regular exercisers.

The study then tracked key markers of ageing in the blood. Within just six months, these showed changes in the body which help to repair the DNA.

Experts said just 25 minutes of brisk walking or slow jogging every day could buy extra years of health - and happiness.

Sanjay Sharma, professor of inherited cardiac diseases in sports cardiology at St George's University Hospitals NHS Foundation Trust in London, said: “When you exercise moderately, you reduce your risk of dying from a heart attack when you’re in your 50s and 60s by 50 per cent. That’s a really big deal.”

Everyone should try to build in such habits to their daily routine, he said.

"Exercise buys you three to seven additional years of life. It is an anti-depressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia,” the cardiologist said.

Experts said the study showed that exercise was able to delay the process of ageing.

"We may never avoid becoming completely old, but we may delay the time we become old,” Prof Sharma said.

“We may look younger when we're 70 and may live into our 90s.

Cardiologists at the conferences said it was never too late to start exercising.

Separate studies have found that people who start exercising at the age of 70 are less likely to go on to develop atrial fibrillation, a heart rhythm disturbance that affects about 10 per cent of people over 80

The new research was carried out by a team at Saarland University in Germany who introduced a group of non-exercising but otherwise healthy and non-smoking people to a staged exercise programme.

It showed that aerobic exercise, high intensity interval training and strength training all have a positive impact on markers of ageing.

The authors noted that endurance exercise and high intensity exercise may be more efficient than just lifting weights, as they further increase telomerase activity, which in turn helps to repair DNA as it gets old.

They said that by measuring the increase of telomerase activity and decrease of senescence marker p16 (both makers of cellular ageing in the blood) over a six month period, doctors were able to show that regular exercise had triggered the anti-ageing process.

"The study brings a bit more understanding of why physical activity has that effect. It helps us understand the process of cellular ageing as that's what drives our organ system and body ageing and the effects physical activity can have on the cellular level," Christi Deaton, Florence Nightingale Foundation Professor of Clinical Nursing Research at Cambridge Institute of Public Health, University of Cambridge School of Clinical Medicine, said.

"The more active you are, and it doesn't matter when you start, the more benefit you are going to have.

Professor Peter Weissberg, Medical Director at the British Heart Foundation, said: "We know that regular exercise reduces your risk of cardiovascular disease. This study provides a possible mechanism for how this is achieved. Regardless of the underlying process, however, everyone should try to do 150 minutes of exercise a week to help them stay heart healthy.”

Earlier this year, experts highlighted studies which suggest just 20 minutes of vigorous exercise a week is enough to significantly reduce the risk of dying prematurely and is far more achievable than current recommendations.

By Laura Donnelly, Health Editor

3:30PM BST 30 Aug 2015

Lose weight WITHOUT counting calories

One of the best ways to reduce weight is to count calories. This can be time consuming, however, and a bit of a hassle. This video shows how you can get the benefit of calorie control but without counting calories

Interval Training On The Treadmill For Weight Loss

Interval training on a treadmill is a heavy way to toast a good portion of calories and fashion a monumental fat torching situation inside of your body. It's 1 of the desirable ways for you to get rid of stubborn body fat, get ripped and bring about lean muscle tissue, precisely in your lower body.

Also there are a few pros to employing a treadmill over conventional cardio equipment. For example with a treadmill you are supporting your own bodyweight. It's a lot different than hopping on a bicycle or training on the elliptical.

The elliptical is cannot compare to using a treadmill cause you're not utilizing your own body weight. You are more like gliding than actually sprinting. It is exceptional for people with aging knee and hip problems, but if you can get on the treadmill, than do the treadmill. It's really is better.

At this moment if you have not formerly gotten it, interval training on the treadmill uses up a ton of calories by virtue of a little known term called EPOC which stands for excess post oxygen consumption. This is increased when you create an oxygen debt inside of your body. Because of this phenomenon, your body's metabolism increases and the swell part is this can persevere for plenty of hours after you have finished your workout. It needs higher levels of oxygen to return your body back to homeostasis; therefore it burns kcals, categorically from your body fat to repair itself.

It’s colossal stuff that can't be copied with just average, old, boring cardio.

Regular, old, cardio is okay and has its place in a program, but interval training is just so much finer, not only for weight loss, but overall fitness and health.

Also a separate thing that you can get wise to below is a wonderful interval training workout that you can do on the treadmill by yourself. Many treadmills have their own distinct number of programs that are placed into the machine, they are great, they work, but you don't need them.

One of my admired ways to apply interval training on the treadmill is from the movie Rocky IV. Conjure up when the Russian was working out and they kept adding to the slope of the treadmill and then they would focus back to Rocky and film him climbing the steep mountain?

Well that is what you are going to do for your next session.

You're going to take the treadmill from 0 degrees incline and then jack it all the way up to 15 degrees incline or as high as the piece of equipment can and that you can last at a rather accelerated speed. Begin at five and a half mph and see how long you can last as the treadmill keeps going up on the incline.

Once you no longer go any more, hop off the sides and rest, and bring the incline all the way back down to zero. Drop the miles per hour down to a nice leisurely pace of walking and recover. In the beginning, shoot for twenty seconds at least and at the highest incline you can muster and two minutes recovering. Do again this cycle for a total of twenty minutes.

If you can do more or even if you have to do less in intensity or duration that is fine. Remember, everyone is different and this program is not set in stone. Do what you can do and nothing more. I don't want you to hurt yourself. It's just not worth it. But this is a good and different way to utilize interval training on the treadmill.

By Jackson Mendel
in Health (submitted 2011-08-16) on GoArticles.com

The mineral you cannot do without

Want to Know the Importance of Calcium Supplements?

Calcium deficiency is not at all good for your health. In order to keep up the level, people should turn to calcium supplements.

When discussing the crucial role of calcium, it is no surprise that this mineral deficiency can cause havoc in your body. Many of the problems caused by calcium deficiency will not only impact your body, but they can be also be life threatening.

It is no hidden fact that calcium is indispensable when it comes to strengthening of bones. It is also essential to maintain a normal heart rhythm; offer relaxation to your muscles, aid in hormone function and also blood pressure regulation. In simple words, it is important to maintain the well-being of your body.

However, in order to get rid of calcium deficiency, you can always take calcium supplements. You can buy calcium supplements online from a reputable store.

In order to understand the intensity of the problem, this post will give you a detail know how about two kinds of calcium deficiency. However, you all know that calcium deficiency is always linked with health problems, such as renal failure and osteoporosis. There exist two more kinds of deficiency that you may not know:

First Deficiency

Dietary Calcium Deficiency-Individuals who fail to get enough calcium intakes from their food suffer from this problem. In such a scenario, natural calcium storage in the bones gets depleted. Consequently, it leads to weaker bones. This deficiency also causes osteoporosis, a humped back, high risk of fractures and other dangerous problems.

Indications of Dietary Calcium Deficiency

* Back or neck torment
* Bone torment
* Bone breaks as a result of minor or no injury
* Loss of stature
* Stooped posture 

Second Deficiency

The second type of calcium deficiency is hypocalcemia. It lowers the calcium level in the blood. This deficiency generally occurs due to certain medications, or medical conditions, such as hypoparathyroidism. This disease is really hair-raising because the body tries to get the calcium from bones. This is to support the functioning of nerves, heart, brain and muscles.

Signs of Hypocalcemia

* Muscle issues
* Depression
* Poor appetite
* Bleeding inside the skin that appears like modest red dabs

On the whole, the best thing to avoid these problems is to make sure that you get sufficient calcium every day. You can fulfil the daily requirement by taking calcium supplements. You can buy calcium supplements online from a trustworthy vendor. Go online today and do your research in order to find the best product. You can go through the reviews, testimonials and peoplesEUR(TM) feedback; this will help you find the best product. Eat calcium supplements and keep the above-mentioned problems at bay.

by Raman kumar

How to lose weight by counting calories

A proven way to lose weight is to count calories. It's all about balance. If you use more calories than you take in then you will lose weight.

This video explains how to go about counting calories

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The beginners Break in routine

Hopefully by now everyone should know that for successful weight loss, and to keep it off, you need to train with weights

Many people are loath to start weight training for a variety of reasons. This is specially true of women who fear that as soon as they pick up dumbbells or any other type of weight they will somehow become massive muscled freaks with facial hair and deep voices! This is a shame as nothing could be further from the truth. The fact of the matter is that while cardiovascular training is good for weight loss it contributes next to zero for body composition, lean tissue, improved posture, muscular strength, preventing loss of bone density (osteoporosis also known as brittle bone disease). Weight training is the answer to many of these. 

Perhaps the best way to put it is that if you are pear shaped and you embark on a programme of exercise based solely around aerobic exercise you will just become a smaller pear! If you combine this with weight training you can sculpt and shape your body and you will go a long way to getting the body you want and the body that you deserve - a fit, healthy body that performs the way you want it to. A body that allows you to enjoy life and live it to the full.

That still leaves the question, however, of exactly where to start. There are so many programmes out there with a huge variety of options that it's easy to get overwhelmed with the sheer volume of information. however, as with most things in life, it is best to follow the KISS maxim (which stands for Keep It Simple Stupid). 

The best place is with a whole body programme. Why? Because our bodies are designed to work in unison, it involves all the major muscles, it gets them used to working with weights and it ramps up your overall metabolism. 

Before starting, however, seek the advice of your doctor or health care professional. I cannot stress this enough. Your health is the most important thing so get a check up or clearance first. The second thing is to have a professional exercise coach show you exactly how to perform the moves listed. You can watch as many videos on Youtube or follow other people in the gym (who may also be performing these exercises incorrectly!) but you need a certified professional to watch out for you and correct your form to eliminate injury and make sure you exercise in the correct manner!

During the break-in period you will work in sub-maximal fashion (i.e with less than full, all out intensity) every day for 5 consecutive days. This should take 20 to 30 minutes performing one set of a variety of exercises that work the major muscles. In this way you grow accustomed to the exercises and it will prevent you from suffering major soreness once you begin more intense training.

Start with a five to ten minute general warm up such a stationary cycle or treadmill. Just something gentle enough to get your heart rate up and your muscle limbered up. It should not be so intense that you are panting for breath! Leave the real work for the weights.

For all the exercises listed you should perform them once for 10 - 12 repetitions. Make sure your coach fine tunes your movements and corrects any slips in form. Perform each repetition in a nice smooth controlled manner with no heaving or jerking of the weight. On days 1 - 3 you will stop 3 repetitions short of failure (i.e where you are not able to complete another repetition). This will also allow you to fine tune your weights so that you know how much you are capable of handling. On day 4 you should stop 2 repetition short of failure and finally on day 5 stop at true muscular failure. This ensures that you have worked your muscle to it's full capacity so that it adapts and grows. There is no need to do any more.

The exercises are as follows (do them in the order listed)

• Squats - with a barbell or machine (works the majority of the leg and back)
• Leg curl (works the hamstrings - back of the leg)
• Calf raises (works the calf muscles)
• Rows - supported or bent over (works the major back muscles and biceps)
• Shrugs (works the trapezius and back muscles)
• Bench press - with dumbells, barbell or machine (works the chest muscles, front of shoulder and triceps which is the back of the arm muscles)
• Curls - with dumbells or barbell (works the biceps)
• Tricep pressdown (works the tricep muscles along the back of the arm)
• Crunches (works the abdominal muscles.

After this break-in period rest 4 to 5 days to let your body fully recover. After this resume training with such a routine no more than 3 days a week and pretty soon you will be on your way to the body you deserve!

Best Way to Lose Weight: 10 Easy to Do Weight Loss Tips

Weight loss is all about energy balance. If you eat more than you burn, you gain weight. If you eat less and move more you will end up with a leaner body. In order to try to eat less most of us resort to going on a diet but are diets the best way to lose weight?

There are many diets out there that will help you lose the weight but most of these diets require you to restrict food groups (like low carb or low fat diets) or don't allow any sugar in the diet. Omitting sugar from the diet is a good thing if you can do it but let's face it we all like our sweet treat from time to time. Since diets have their restrictions, it's often hard to sustain it long term. So you give in to your cravings and go on a binge. Then you feel guilty about it and the guilt makes you indulge some more and before you know it the weight is back.

If fad diets and crash diets don't work in the long term then what is the best way to lose weight permanently? The best way to lose weight is to make tweaks in your lifestyle that you can keep doing for life. They don't need to be drastic changes. Start with small changes initially and add to that. You will be surprised that even small changes can go a long way over time. For the next month, incorporate 2 or 3 of the tips below to start seeing and feeling a difference in your body and mind.

1. If you eat out a lot, reduce this to once a week and opt for a healthier item on the menu.

2. Try to fit in a bit of exercise whenever you can. Take the stairs instead of the lift. Do some squats, crunches, and jumping jacks (or if you're really up to it some burpees) during the commercial breaks on TV. Park your car further away and walk. Every bit of physical activity counts.

3. Instead of catching up with friends over dinner, include an activity that requires you to move like go hiking on weekends or catch up while going for a nice long walk together.

4. Have music in your iPod that energizes you. This way you're more motivated to workout.

5. Pile on the veggies to the foods you love to eat, like add more veggies to your pizza and less of the meat and cheese. You are still eating what you love but with less calories.

6. Go for a walk (or it you're fitter a 20 minute run) during your lunch break.

7. If you're really craving a bit of fast food, choose one small item like a small bag of fries or 6 piece box of chicken nuggets or a snack size wrap. Whatever you do don't supersize!

8. Make allowances for treats by having a lower calorie main or snack but remember to have the treats in petite portions. Share a dessert with one or two people rather than have one all yourself. Eat it slowly and savour. You only need a little to satisfy you.

9. Start a dance class like Zumba. It's a great cardio workout as well as being lots of fun. Get a friend to come along to double the fun.

10. Eat in small bowls and plates. This way you feel like you're eating more even though it's a much smaller portion. It's all about tricking the brain!

It's OK if you're not eating perfectly all the time. The best way to lose weight is to eat the foods you enjoy from time to time and not feel guilty about it because you are eating well most of the time and doing what you can to stay active. Eating mindfully and enjoying all kinds of food in moderation stops you from feeling deprived and miserable so you stick with the lifestyle changes you've made. On the long run you end up being a healthier and fitter person not to mention leaner. Making small changes to your lifestyle that aren't difficult to do is the best way to lose weight because it also ensures that the weight doesn't come back.

Article Source: http://EzineArticles.com/?expert=Katherine_Mckenzie

What Are Power Foods? - Tips for Healthy Skin

There is an egotistical desire for many to look younger and feel younger. A lot of advertising money is poured into the personal care industry and cosmetic industry every year. In fact, $10 billion USD is spent annually on cosmetics. Cosmetics is an industry geared at advertising the enhancement of beauty. Their general target is women.
It is important to note that the Food and Drug Administration (FDA) doesn't regulate the chemicals placed into cosmetics. The thousands of chemicals found in these products are highly absorbable. The reason why beauty companies and personal care companies can add these ingredients is that they require no government review or approval.

In my article, "Dangerous Chemicals In Makeup - A Look Into 4 Toxic Chemicals" I go into more detail regarding these toxic chemicals. But, this article is going to review some healthier ways of looking your best without having to use cosmetics. This article will review four power foods that can help to enhance your beauty and your skin the natural way. Power foods are foods that provide nourishment and nutrition towards the skin. This nourishment will promote glowing skin naturally enhancing the beauty of an individual. Here are some foods that are tips for healthy skin.

Olive Oil and Olives

Why Olives? Well, olives are known for oils which have the highest natural source of vitamin E. Vitamin E is known to nourish the skin by repairing connective tissue. The healthy fats in olive oil work together to keep the skin smooth and to boost the immune system.

Cucumber

Green and crunchy, cucumbers are high in silicon. One tip about eating cucumbers make sure that they are organic, because they are often grown with pesticides and waxed in stores. It is also important to note that cucumbers are fantastic for cleansing the body.

Radishes

Radishes play an important role in connective tissue formation. The importance of creating connective tissue formation is to work together to create glowing skin. The nourishment that the radish includes a high content in sulfur, silicon and vitamin C.

Avocado

Most of us can think of avocados as a side dish often used in guacamole, but there are reasons why people need to consume avocados. They are abundant in vitamins and minerals that are crucial towards the development of the body and the skin. These vitamins and minerals include: beta - carotene, lutein, vitamins B6, C, E, K, selenium, zinc, folate, potassium, glutathione and healthy fats to nourish the body and skin.

Tips for Healthy Skin - Complete Nourishment

These foods provide many of the vitamins and minerals needed to provide nourishment towards the body. But, have you ever heard of the term juicing?

Juicing is when you mix all the vegetables and fruits together in order for an individual to receive their daily nourishment. However, the problem with nourishment is that it can be expensive; because you would have to buy all these fruits and vegetables to meet your daily needs. Eating healthy and fresh foods is said to be the best way to receive your vitamins and minerals to the body. The reason why it is better to consume organic foods is because it is much easily absorbed by the body. Hence, juicing is a popular way to receive your nourishment.

If you would like to learn how to receive 90+ verifiable vitamins and minerals in one product, and learn how to stay healthy with one organic product, then click get organic.

by Terry Valdez

in Health / Nutrition

Simple Tips To Lose Weight In Just 7 Days

While most people start cycling for different reasons, two common benefits to taking part in the sport are increased fitness and staying trim. But just because you ride your bike a few times a week doesn't mean you can eat whatever you want to. In fact, most beginning cyclists make the mistake of overeating because they feel good about the exercise that they've done, making the workout counter productive to weight loss.

Considering that obesity has gone global, you can imagine how lucrative the weight loss industry must be. There is always someone coming out with the latest diet book, telling us what we should and shouldn't do to look thinner, younger, and more radiant and full of life.

Don't skip breakfast
Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.

Drink plenty of water

Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Watch what you eat

Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten.

Quit snacking in between meals

Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries tempting but terribly fattening.

Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone.



by Robert John

in Health / Nutrition

Foods That Help Burn Body Fat

The mere mention of the word fat is enough a cause to send shivers down the spine of most women. Fat according to the Oxford advanced learners dictionary refers to a natural oily substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs. The body requires fat as a major energy source. If fat is the supplier of the energy required by the body, why are most people obsessed with lowering its content in the body? This is solely because of its high caloric content thus justifying the fact that there is a direct relationship between the amount of fat consumed and the chances of getting obese.

In order to curb the extremities of the effect of fat, most people opt to burn them. Burning them yes, but how? Most people opt for the gym as the first choice in their quest to burn the fat. This however is not a good method because of the inconsistency of our daily schedules and in turn leads to a number of absconded sessions whose effect is more harmful. It is in this aspect that fat burning foods come into play.

Most people tend to forget that diet is an important element of life. A person may miss gym sessions but can he miss food for even two consecutive days? Definitely no! Here is where fat burning foods aid since they are easy to use. These foods are divided into three major categories: fruits, vegetables and spices, and dairy products. Not all foods belonging to these categories are fat burning. However, these foods must have fat burning properties, be readily available, easy to prepare, versatile and enjoyable be incorporated into one’s diet with ease.

Fruits

These fruits are rich in or contain vitamin C to stimulate carnitine amino acids which in turn accelerate the body’s capacity to burn stored fat. Vitamin C dilutes fats thereby rendering them less effective as well as assisting in flushing the fats out of the body. Citrus fruits dominate this category ranging from lemons, grapefruit, guavas, papaya, oranges, limes, tomatoes and tangerines to watermelons, apples and blueberries.

Vegetables and spices

Chilies contain capsaicin, a thermogenic food known for fast-tracking the metabolism process. Others include: cabbages which inhibit the conversion process of sugar and carbohydrates into fat thereby facilitating weight loss; garlic and onions which minimizes cholesterol and unhealthy fats through a sulfur compound with anti-bacterial properties; curry leaves which reduces fat and toxin deposits in the body by flushing them out; cardamom which functions like chilies; broccoli which is a zero fat vegetable high in fiber as well as green tea and asparagus that is high in antioxidants but low on calories. Other vegetables and spices include spinach, Brussels sprouts, mustard greens and spinach.

Dairy products

These products are rich in the mineral calcium which is essential in the burning of body fats. The use of dairy products like milk, cheese and yoghurt is more result oriented compared to calcium supplements as proved by various case studies. Other dairy based products used include: coconut milk necessary in the breakdown of unwanted body fats; and almond butter and milk.

Other fat burning foods are cereals such as brown rice and whole grain bread among others. Animal meat particularly lean chicken and fish meat (specifically trout, tuna and salmon) are also efficient.

In conclusion, fat burning foods forms the easiest and cheapest method of burning fat with regards to time and energy consumption.

By Geoffrey Moni
Article Source: http://www.streetarticles.com/weight-loss/foods-that-help-burn-body-fat

Five Tips that Help You Find Time for Exercise

Only about 30 percent of adult Americans report that they have regular physical activity during their leisure time; and about 40 percent of Americans say that they don’t have leisure-time at all, to do the physical activities. Only about 30 percent of adult Americans report that they have regular physical activity during their leisure time; and about 40 percent of Americans say that they don’t have leisure-time at all, to do the physical activities.

All in common agree on the fact that regular exercises help the person in terms of health and long life. But, most of the people do not focus on exercise. The most common reason people give for this is that they, “do not have the time”.

Lack of awareness also puts regular exercise at a lower priority. This article may help you change your priorities and find time for exercise.

Tips to find time for exercise

1. Wake up early

If you wake up early, you will be adding more time to your day. This provides you the opportunity to find time to do exercise. It's not really hard to wake up a little early that you are used to. It is little bit hard until you get habituated. Afterwards once you feel the difference and the gain you will have more of a reason to continue waking early and doing exercise. There are many benefits in waking up early and doing exercise - you will feel more energetic and fresh for sure.

2. Limit your time spending on TV & Online

Track the time you spend on TV, online & mobile games for a few days. Then you will come to know how much time you are spending on those things. Then, try to limit the time you are spending on TV & online, for example: if you are spending 3 hours, reduce by 1 hour and assign that to exercise. You don't really need to sacrifice your joy anyway.

3. Cut down low priority things from daily and allot that time for exercise

For most people who cannot find time, it is not really about time, it's about the priority they are giving to exercise. If you feel that exercise is more important and shouldn’t be avoided, then you can adjust the time for it. Make the list of things you do daily. Divide the items into following 2 categories:
Important things that are highly essential to you (Job, Family)
Enjoyment/Less Important Activities (Movies, Parties)
Try to include exercise in the list of important things. Then, you will automatically find time for exercise.

4. Stay motivated by the benefits

Motivation is the best way to find time to do something. You might know that exercise has many benefits. Always keep in mind that the exercise will protect you from many health issues, keeps your body in shape and boost your brain power. Once you start doing exercise regularly, you will get motivated by the changes in the body. All you have to do is, go to gym regularly and maintain the motivation and fitness cycle.

5. Socialize at Gym

This is one of the best passive motivation to find time for exercise. We don't need any motivation to spend time with friends. Find some friends at gym. As you do workouts with friends, you can enjoy the workouts without feeling it as hard. This also motivates you to go to gym regularly, to meet friends.

Hope the above tips will help you manage time to do exercise. If you still do not get motivation to find time to exercise, read the following quote by Edward Stanley, a British statesman - “Those who think they have no time for bodily exercise will sooner or later have to find time for illness”. Take this quote and paste it somewhere in your room, for sometimes fear motivates better than anything else.


By: Adam Sturm

Article Directory: http://www.articledirectoryusa.com

Source: http://www.articledirectoryusa.com/article/category/health-and-fitness/exercise/five-tips-that-help-you-find-time-for-exercise/

What are Trans fats & why are they bad?

What exactly are trans fats? Why are they bad? This short video explains it all.

Gimmick-Free Ways To Flatten Your Belly Without Diet Or Exercise

This isn’t an infomercial, folks! We know it might sound too good to be true—like those ads that come on in the middle of the night—but there really are ways to trim your tummy that don’t require endless crunches or white-knuckling it through every craving.

Incorporate these exclusive Eat This, Not That! tricks and tips into your everyday life for a belly-slimming boost on top of your diet and exercise routine, or as a suffer-free way to flatten your belly a little bit every day.

Avoid Viewership Munching

Carolyn Brown, MS RD at Foodtrainers in New York City, says that one of the biggest pitfalls our diets encounter is eating in front of the television. “It makes you munch more!” she says. “This is partially because the unhealthy food and drink ads make you crave them, and also because of all that mindless munching.” And science agrees: A recent study in the American Journal of Clinical Nutrition found that paying attention to your eating can aid in weight loss, while eating with a distraction (like, ahem, watching television) caused an immediate and long-term increase in eating. In fact, it’s not just watching TV in general that can up your snacking, but the type of TV show. One recent study found that action movies and talk shows both tended to cause viewers to up their food intake. Make sure you snack away from your ‘tube to be aware of what you’re eating, and how much.

Opt For Small Red Plates

Yes, you read that correctly: Small red plates. Though you might be stocking your kitchen with dining ware that clashes with your decor, the trade off is a slimmer stomach. Double down on the slimming effects by reaching for the smaller plates. “The bigger your plate, the bigger your meal,” according to Brown. Swapping dinner plates out for salad plates will help trick your brain into craving less food. And, yes, go with red. In a study published in the journalAppetite, subjects consumed less snack food and soda when their plates and cups were red. Researchers suggest the color red reduces the amount we’re likely to eat by subtly telling the mind to stop noshing. It’s worth stocking up on rouge tableware to cut some calories.

Eat Sunflower Seeds

Sunflower seeds have a secret weapon against unwanted pounds. As Brown explains, they’re packed with linoleic acids (also known as conjugated linoleic acids, or CLAs). According to Brown, just two to three tablespoons a day may help lower your body fat composition. Subjects in a study published in the American Journal of Clinical Nutrition who were given 3.2 grams per day of CLA saw modest fat reduction compared to those given a placebo, and in a similar study published in Nutrition, overweight and obese participants given CLA supplements saw lowered body weight, BMI, total fat mass and waist-to-hip ratio after twelve weeks with no apparent adverse side effects. Brown suggests keeping some sunflower seeds in your purse or briefcase so you can sprinkle them over salad or soups whenever the opportunity arises.

Schedule In Time For Hydration

Sure, you know that water is great for you, but do know you how great? “Water is by far the most overlooked, easy way to lose weight,” Brown promises. “Water flushes your body out and gets rid of any excess bloat and salt retention, and it increases your energy and mood.” But, we know it can be difficult to remember to keep the H2O flowing throughout a busy day. Try putting in a calendar reminder or setting an alarm every few hours to remind yourself to refill that water bottle on your desk to keep yourself hydrated (and slender) all day long. Add some fresh, sliced citrus to your water pitcher for a refreshing, slimming twist. It's one of the key parts of our Ultimate One-Day Detox.

Try Some Natural Bloat Busters

When you’re trying to get on a healthy track, instant gratification is key to keep your motivation (and your mood) up. Brown suggests mixing dandelion greens, asparagus and lemon into your daily meals—though not all at once—during “flat belly-focused weeks.” They’re gentle diuretics that help combat excess water weight; you’ll start feeling slim in no time, giving you some extra motivation to make some other trimming changes.

Keep Yourself Busy

Downtime can be dangerous for your waistline. In fact, one study concluded that people eat when they’re bored to escape monotony (rather than increase satisfaction), a fact that was discovered when comparing the boredom-based urge to eat with a similar urge to electrically shock oneself. Don’t self-harm through snacking!

Instead of giving into snack cravings or boredom munchies while watching television, try out a new hobby or two to keep your hands—and your mind—occupied. In particular, Brown says that doing a puzzle, picking up knitting or doing other craft projects have proven helpful, but anything that keeps your hands away from the pantry will do! You can even keep your hands out of the chip bag by painting your nails while watching your favorite show. Whatever you do, just keep yourself busy for a short while, Brown says. “Research shows cravings usually last between 5-10 minutes, sometimes as short as 3 minutes. So take some deep breaths and a walk around the block til it passes!” When you feel the need to snack out of actual hunger, go for it guilt-free! Keep these 50 Best Snacks for Weight Loss on hand.

Let Yourself Indulge To Keep Yourself From Over Indulging

Eating healthy doesn’t have to mean depriving yourself of everything you love. According to one Stanford study, we all have a unique “taste-health balance point,” that allows us to feel satisfied with a certain ratio of indulgent food to healthy food. Specifically, the study concluded that most people only need about ¼ of their “vice-virtue bundle” to be made up of the vice (let’s say it’s ice cream) and ¾ can be the good stuff (apple and peanut butter, anyone?) to encourage people to feel satisfied and eat more of the healthy stuff. So go ahead and let yourself have some French fries with dinner, but be sure to also have a couple extra bites of salad for the perfect balance.

Close The Kitchen At Night

Limiting when you eat is, in some ways, just as important as limiting what you eat. According to a recent study published in Cell Metabolism, mice that engaged in “time-restricted feeding”—eating only during a 9-12 hour period of activity and abstaining from food for the 12 hour sedentary, overnight period—showed signs of reversing the progression of metabolic disease and Type II diabetes. In fact, the experiment showed that eating under a time-restricted feeding schedule effectively stymied weight gain even when used with high-calorie, high-fructose and high-fat diets, and still effective even when the TRF was disrupted on the weekends (which is great to know, because how many times have you given in to a late-night craving on a Saturday?). In other words, stay away from the pantry from 8pm to 8am.

By Daisy Melamed

25 Ways To Cut 250 Calories - parts 11 to 25

11. Bowl With It

Take the girls out bowling tonight! Just 90 minutes will incinerate almost 300 calories, plus it'll do wonders for your arms.

12. Discontinue Your Membership To the Clean Plate Club

Go halfsies with your friend when eating out, and you'll save at least 250 calories, Schapiro says.

13. Skip The Treadmill And Elliptical

Mix up your cardio while working muscles from head to toe by hopping on a rowing machine: Thirty seconds at high intensity alternated with 30 seconds at moderate speed for 30 minutes total will torch 250 calories, Paris says.

14. BYO Popcorn

A small movie theater popcorn can contain 500 calories -- or more. Bring your own bag of light microwave popcorn (pop it at home and put it in your purse, we won't tell!) to eliminate 250 calories, says nutritionist Rania Batayneh, M.P.H., author of the forthcoming The One One One Diet. Better yet, go the air-popped route for 31 calories per cup.

15. Have An Active Dessert

Give your body a post-dinner calorie-burning boost by taking a walk around your neighborhood or in a local park, Wessel recommends. Walking at a moderate pace for an hour burns 277 calories, plus being out in nature helps relieve stress that's built up during the day much better than a sundae can.

16. Pick The Right Party Foods

Turn down three mozzarella sticks with dipping sauce and pick up two 1-inch cubes of cheddar instead. Then forget about mixing a vodka-cranberry (most of us tend to pour generously at parties) and ask for a small (4-ounce) flute of champagne.

17. Cram In Some Cardio 

When you're crunched for time at the gym, give yourself 25 minutes and perform this circuit as many times as you can -- bonus if you don't take breaks, Wessel says. Do each exercise for 1 minute, performing as many reps as possible and running as fast as possible:

· Pushups

· Squat jumps

· Burpees

· Split squats

· 1/4-mile treadmill run

18. Use Your Noodle

You can do better than whole-wheat pasta. Really. Swap 1 1/2 cups cooked whole-wheat spaghetti for the same amount of cooked spaghetti squash. Top with marinara as usual, but pick shrimp as your protein instead of chicken breast to cut 42 calories. And you can still have cheese, just downside your sprinkle of parm from 1 tablespoon to 1/2 tablespoon. Mangia!

19. Lace Up

Tell your boyfriend or husband to meet you at the skating rink for a date. Thirty-five minutes of light ice-skating burns 213 calories. To warm up after, nix the premixed cocoa (and the artificial sugars in diet mixes) and make a light hot chocolate by combining 2 teaspoons of cocoa and 4 teaspoons of sugar in a mug. Warm up 1 cup unsweetened vanilla almond milk and whisk into the cocoa-sugar combo. You can even add 5 mini marshmallows, if you desire.

20. Skinny Your Stir-Fry

Saute vegetables in low-sodium chicken or vegetable broth instead of one tablespoon of oil, and you'll cut 117 calories, Batayneh says. Hit the 250-calorie mark by replacing beef with tofu and serving on top of soba noodles rather than rice.

21. Free-Wheel It

Two wheels are better than four, at least when it comes to running errands or commuting to work. A half-hour bike ride burns 277 calories, Wessel says.

22. Make Over Mexican Night

No reason to skip the tacos and margarita, just tweak your menu: Wrap up your filling in two corn tortillas rather than flour ones, then top off each with a tablespoon of non-fat plain Greek yogurt and salsa, not sour cream and cheddar cheese, for a total savings of 150 calories. Downsize your margarita from five or six ounces to a reasonable three to slash another 100 cals.

23. Tidy Up To Tone Up

If you've been putting off cleaning your house or apartment, perhaps this will motivate you: Eighty minutes of nonstop work -- moving furniture to vacuum, cleaning corners (including ceiling crevices), scrubbing hard, you get the picture -- will negate about 250 calories, Paris says.

24. Break Your Bread Basket Habit

The fresh baguette offered by many Italian restaurants may make your mouth water, but one portion dipped in a tablespoon of olive oil equals 300 calories. Ask your waiter to bring a small bowl of olives instead and nibble on five while you wait for your entree to save 280 calories, says celeb nutritionist Christine Avanti, author of Skinny Chicks Eat Real Food.

25. Hold The Butter

There's nothing wrong with a steakhouse dinner, but restaurants often top your meat, veggies, and potato with butter -- and that's before adding sauce. Schapiro always asks for her food to be prepared sans butter and sauce, and with cooking spray instead -- most places will be happy to accommodate you.

By Jessica Girdwain for Shape.com

25 Ways To Cut 250 Calories - 1 to 10

Despite what marketers and diet sites may tell you, losing weight isn't easy -- if it were, we wouldn't be sucking in our muffin tops while zipping up our pencil skirts. But you can make weight loss easier with these clever bite-sized strategies to burn more calories and consume fewer of them -- without your stomach noticing!

All exercise calorie counts based on a 140-pound woman.

1. Rethink Happy Hour

Instead of hitting a bar on Friday, schedule a dash-and-drink date with a girlfriend, says New York City-based personal trainer Missy Paris. After burning 222 calories during a half-hour jog, head back to your place or hers and pour yourself a 5-ounce glass of wine. According to a study by the Alcohol Research Group, most bartenders pour 6.2 ounces of red or white, and that little difference saves another 29 calories.

2. Better Your Breakfast Sandwich

Picking up a handheld morning meal to go is fine, but ignore the call of that sausage, egg, and cheese -- the egg whites and veggies wrap will look better on your thighs.

3. Have A Dance Party Of One

Celebrate a good day or bust out of a funk from a bad one by shaking your thing all around your house to your favorite music for 45 minutes. Goodbye 284 calories, hello brighter mood and sexier body.

4. Slurp The Right Soup

Instead of an entire can of clam chowder with oyster crackers, opt for 1 cup of chicken noodle soup with a side salad topped with lots of vegetables and 1 teaspoon oil mixed with 1 teaspoon vinegar. You'll cut back on bloat-inducing sodium to boot.

5. Do Hard Labor

Turn everyday yard work into a workout: Use a push mower, lift heavy bags of mulch, work the wheelbarrow, pull the hose around, and yank weeds or plant flowers. Constantly moving outside will burn 258 calories in 45 minutes, says Portland-based personal trainer Natalie Wessel.

6. App It Up

Make your go-to restaurant dinner two non-fried appetizers instead of one main dish, says New York City-based registered dietitian Ilyse Schapiro.

7. Get Off The Couch 

While watching your favorite hour-long TV show, do this circuit from Los Angeles fitness expert Juliet Kaska. Perform each exercise for 1 minute, and repeat the circuit six times:

· March in place (as fast as possible)

· Sit-ups (as many as possible)

· Jump rope (as fast as possible)

· Pushups (as many as possible)

· Jumping jacks (as many as possible)

8. Slim Your Sammie

Schapiro uses this trick to cut 250 calories from a deli sandwich: Remove half the meat (it's usually piled with two servings worth, she says) and smear on 1 tablespoon of hummus instead of layering two slices of cheese, or spread on mustard instead of mayo.

9. Shop Till You Drop

Hit the supermarket to pick up your weekly groceries (45 minutes of shopping works off 113 calories), then head home and whip up that recipe you've wanted to try. Cooking for an hour torches an additional 168 calories -- just resist tasting!

10. Adjust Your Java

A grande pumpkin spice latte at Starbucks is 310 calories before you add whipped cream -- and it's only available in the fall. Treat yourself year-round and save 250 calories by ordering a tall nonfat caffè misto, and then sprinkling on some nutmeg and cinnamon at the counter to add that seasonal sweetness. Or ask for an espresso con panna: It's a shot of espresso topped with whipped cream for just 30 calories.

By Jessica Girdwain for Shape.com

Watching TV Taught Me a Terrific Weight Loss Workout Plan!

Many years ago, while watching television (one of those prime time teen soap operas), I saw something that was so fascinating that I remember it to this day.

As a motivator for your daily weight loss workout plan, I don't think I've ever run across anything better. I can't remember the name of the show or the name of the actors but I sure do remember this!

Here's the scene, it was early in the morning, and one of the teens was still in bed, sound asleep. (Getting a good night's sleep is important for weight loss too. But that's a discussion for another time.) He was an athlete. I believe he played football or baseball on the high school team. Anyway, it was sound asleep and his alarm went off.

The vast majority of us hit the snooze button several times before we can work up the energy to get out of bed. Not him! With his eyes still closed, (indicating that he doesn't like to get up in the morning anymore than any other teen) he fumbled around until he found the off button for the clock.

No major revelations so far, but hang in there it gets better.

He hit the off button, and rolled out of bed. Note that I am not using "rolled out of bed" as a figure of speech. I mean it literally. He physically rolled off the bed and landed on the floor in a basic push-up position. Then, he cranked off a quick 10 push-ups.

Can you imagine a better way to get your heart started in the morning? Give this a shot, in no time it becomes addicting.

Let me throw in one quick aside though, be careful. You don't want to roll off the bed and hurt yourself. Feel free to get out of bed the way you normally do, and then get down on the floor for your push-ups.

None of us particularly enjoy exercising, I know I don't. What's worse, is spending all day thinking about it, trying to mentally talk yourself into getting started. It's like the elephant in the room that no one wants to talk about. Unfortunately, the more you think about it the harder it is to get started. And we all know how easy it is not to get started at all.

But, if we just automatically do it the instant we get up, like our intrepid teen, it quickly becomes just another part of your daily morning ritual.

Quickly do 10 push-ups, then you could possibly add in some crunches or jumping jacks. Then... well, I'm sure you know the rest.

With no agonizing, soul sapping thought at all, your daily weight loss workout plan will be done before you even realize it. Then for the rest of the day you don't have to worry about it. You'll be just that much happier and healthier.

Article Source: http://EzineArticles.com/?expert=Dan_Beckwith

Ten Most Frequently Asked Questions About Weight Loss - Part 10

10. How do I lose my post-baby weight faster?

Lots of new moms regain their pre-pregnancy figure within 8 to 12 months. True, it takes time for your body to get back to normal, but don't despair. Eat properly, get active and let nature do the rest.

If you are not breast-feeding, then don't rush out and start dieting. Instead, for the first three months or so after the birth, concentrate on healthy eating, and develop your own exercise plan. Then, when your body has begun to recover and when your period has returned to normal, start following a healthy, low fat weight-loss plan and you will lose weight just as easily as the next person.

If your weight gain during pregnancy was no more than the recommended 22 to 30 pounds, you should be able to return to your pre-pregnancy weight within about 8 months. This may sound slow, but you really can't lose weight much faster and stay healthy at the same time.

Breastfeeding may assist you to lose weight, at least during the 12 months after giving birth. The process of breastfeeding releases a number of hormones into your body which helps your uterus to return to its pre-pregnancy size and shape. However, don't count on breast-feeding to improve your weight loss during the immediate postpartum period. Very often, it is only when the breast-feeding stops that the weight starts to come off.

In addition, don't depend on breast-feeding for your weight loss. Otherwise you may get careless about your diet and instead of losing weight, you may actually gain weight. So be sure to eat sensibly, take exercise and allow nature to do the rest.

If you are breast-feeding there is no reason why you should not go on a healthy, low-fat weight loss diet, but you should not drop below about 1800 calories per day, while feeding.

The fastest, most effective way to lose weight and regain your figure is to make it part of an overall program, involving diet, exercise and general lifestyle changes.

Article Source: http://EzineArticles.com/?expert=Dr_Scott_Lewis

Ten Most Frequently Asked Questions About Weight Loss - Part 9

9. Is it harder to lose weight as I get older?

Most people round out a little as they get older, as a result of a decreased metabolism and less movement. Menopause can cause women to suddenly gain weight, and both men and women find that they can't eat as much as they did a few years back without gaining a few pounds! This makes it hard to lose weight.

Another reason for difficulty in losing weight as you age is your set point and metabolism. The set point of your weight is predetermined, which means that your body stubbornly clings to a certain amount of weight. For instance, some people's set point dictates that they won't gain an ounce no matter what or how much they eat. Other's set points, on the other hand, is set a little higher, causing them to gain pounds when they catch a whiff of French fries and bacon cheeseburgers.

Physiological forces can prevent weight loss. It's possible to be thinner than when you were in your 20s now because once upon a time you weighed less - but it can be a real struggle staying at that lowest weight. Perhaps that's the secret behind set points: it's still possible to lose weight, but just a little more difficult.

Genetics also have a lot to do with stubborn pounds. Your body shape, weight, and size is affected by your genes, making it hard to lose weight. You see examples all around you, every day, of people looking exactly like their parents or grandparents - for better or for worse. You may have your mom's curves and tendency towards the bulge; your half-sisters have their mother's lean silhouette and long, slim limbs.

Watching what you eat, exercising, and keeping informed of health tips and low-fat recipes are still extremely important in losing weight and keeping it off. Remember to strike a balance between accepting and loving your body the way it is, and striving for health and wellness.

Article Source: http://EzineArticles.com/?expert=Dr_Scott_Lewis