Everyone, no matter how busy they might claim to be, has the time to spare a few minutes throughout the day to do some exercises. If you believe that you don’t have this much time then there is something seriously wrong with the way that you are running your life.

It can become quite a fun challenge to find different training methods that you can do throughout the day while at work. All these exercises will add to a healthier body and help to relieve some of the stress of work. Overall health

If only we could turn back the clock. We need to look at our attitude towards health and fitness and ask ourselves the questions we would ask others if we were giving them advice.

Would you recommend someone starts smoking or drinking excessive alcohol if they were asking for advice on finding a healthy path? Not likely – Yet we make decisions like this every day that we will pay for dearly in the future.

Change your attitude and you can change your health, and in doing so you can expect to live life to the best of your ability. The way we feel about our fitness and what we believe we have to give up in order to maintain it will be the deciding factor for our fitness.

Stretching is something that can also be done almost anywhere, even while you are sitting at your desk. You can perform these simple exercises while watching television and there unlikely to disturb anyone else in the room.

Take a walk around your workplace at lunchtime and before you start work. Take a few extra minutes to do some exercise before leaving for home at night. Lose the fat

There are many opportunities throughout the day where you can give your health a boost. Seize all the chances you can to improve your fitness and you will reap the rewards long after you retire.

It takes a long time for most people to become obese and this usually occurs from eating just a little too much of the wrong foods too often.

If we are to reverse that situation and only reduce our calories by 100 per day, which is something that most people can achieve without too much effort, then the effect after a year or so can be quite dramatic.

It’s not hard to lose weight. Why people find it hard to lose weight usually comes down to what they choose. As a qualified coach I can tell you it takes effort but it doesn’t have to be hard. Simple exercises

(This guest author is correct. Alter your habits so healthier food choices and even a minimal increase in exercise will positively affect your health.)

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Weight loss and exercise. Yes, these share a positive relationship but exercise helps you to lose your love handles in more ways than one. Exercises can be divided into aerobic and anaerobic exercises. I shall expound on both so that you can be enlightened so that you can make informed choices on which exercises to embark to best aid your weight loss.

Weight Loss and Exercise
What are aerobic exercises? The latter hinges on you breaking into a sweat as you work at moderate intensity over a period of half to one hour. This works your heart and lungs, taking in more oxygen for you to cope with the exercise. The energy expended will come from your body fat and the fat burning process will continue a few hours after your workout. Thus, to some it up, weight loss and exercise is true because aerobic exercises burn fat directly. Suitable exercises are jogging, swimming or singles tennis. Team sports are not very ideal aerobic exercises since you inadvertently get periods of rest, allowing your heart rate to drop.

Anaerobic exercises on the other hand, allow you to take breaks in between due to the high amount of effort needed. You also may or may not break into a sweat. Think of doing repetitions in an air-conditioned gym and the time lapsed and the few minutes rest required between each set. For anaerobic exercises, you do not take need to take in as much oxygen. As a result, it is carbohydrates (not fat) that is burnt, but is also essential in any weight loss program. (This process requires a lengthy biological explanation which I will not elaborate on.) This may not seem in line with your equation of weight loss and exercise. However, you are burning fat, but indirectly. Due to the explosive nature of anaerobic exercises, it builds up your muscles, revving up your metabolic rate and burning fat even after your exercise! More on Weight Loss.

The guest author of this article did a good job of demonstrating a few of the exercises that give you a good cardiovascular workout when describing aerobic exercises. Anaerobic exercises are the strength training you MUST include for your natural weight loss program to be as effective as is can be for a long period of time. If you exclude exercise of any type from your program, you will fail and exclusion of either of the two exercise types mentioned above means limited or short term success.

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Almost everyone has gone on a diet at least once in their lives. It’s hard to change your eating habits, but the desire to shed those pounds steels your resolve. Ironically, many a diet fails due to this steely resolve. Just because you want to lose weight doesn’t mean you have to administer punishment to yourself to accomplish your goal. Here are several sure-fire weight loss secrets that anyone can use.

The top weight loss secrets of successful dieters
If you get too extreme in your diet program, you’re setting yourself up for failure. No one is going to stick with a diet that consists of a glass of juice and a container of plain yogurt for breakfast, a couple of saltines and a cup of soup for lunch, followed by a dreary dinner of a tiny piece of meat and a dinner salad. You’ll be down at the convenience store getting a bag of cookies by the second day. You do want to count calories, but be reasonable. Many people fail simply because they got too radical, cutting calories to 900 a day, in hopes of losing weight quickly. Nine times out of ten, this strategy does not work. Setting realistic goals and following a consistent program is the first weight loss secret of every successful dieter.

Keeping a food diary is a proven technique in keeping dieters honest. Get a small, 5 by 8 inch notebook and carry it everywhere. Whenever you eat something, jot it down. You’ll be surprised when you review your notes at the end of the day. Food seems to go into our mouths, unnoticed, unless you use this method of keeping track. Many studies have shown that dieters who keep a food diary, lose more weight than those who don’t, and also tend to keep the weight off.

Keeping a food diary also helps you discover certain eating patterns which contribute to those unwanted pounds. When you log your weight, once a week, you’ll also start to notice foods that work for you. For example, you’ve been adding more fruits and veggies to your menus, while cutting back on sweets. Your taste buds and appetite adjust, over time. Now you prefer the produce and, lo and behold, you’re losing weight at a steady pace! This is a new addition to the weight loss secrets arsenal, fast gaining a huge following. More on Weight Loss Secrets.

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How does your diet look? What is the balance of carbohydrates and protein in your diet? What do you have for Breakfast – Mid Morning – Lunch – Mid Afternoon – Evening Meal – After evening meal? Are you following a vegetarian diet?

Excess carbohydrates in the diet is one of the major reasons for weight gain i.e. cereal and toast for breakfast, sandwiches for lunch, pasta for tea and other carb based snacks such as rice cakes and chocolate during the day. Excess carbs are easily stored as fat.

Any meal or snack high in carbohydrates generates a rapid rise in blood glucose. To adjust for this rise, the pancreas secretes the hormone insulin into the bloodstream, which lowers the glucose. Insulin is, though, essentially a storage hormone, evolved over those millions of years of humans prior to the agricultural age, to store the excess calories from carbohydrates in the form of fat in case of famine.

Insulin, stimulated by the excess carbohydrates in our overabundant consumption of grains, starches and sweets, is responsible for all those bulging stomachs and fat rolls in thighs and chins.

Top Tip for a vegetarian weight loss diet – Get Protein into every meal. Protein comes in the form of meat, soy products, cheese and dairy products. However, most of these are in the form of animal proteins, which add greatly to the bad cholesterol in our bodies. Therefore we need to look for high quality proteins, in our diet, from non-animal sources.

Healthy Breakfast
What type of breakfast do you have? Is your breakfast made up entirely of carbohydrates? Really how healthy is your breakfast cereal? How much fibre does it contain? Look at alternatives to breakfast cereals and toast.

Make sure you eat breakfast.
If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food. Or you develop a craving later in the day. Try a protein shake packed with nutrients, hunger busting soy protein and complex carbohydrates instead of skipping breakfast.

Find alternatives to carbohydrate based snacks
The supermarkets are full of carbohydrate snacks. Snacks such as rice cakes, chocolate bars, crisps and other bars where the principal ingredient is carbohydrate. Check the special offers, how many are carb based snacks? Why? Its a high profit item with low cost raw material. Take a look at the GI index of carb based snacks such as rice cakes. Can you open a pack of biscuits and just eat one? Carbs = short term sense of fullness. Protein = long term appetite control. Consider alternative snacks

What about fruit?
Yes a healthy snack as contains fibre and nutrients but avoid snacking on fruit as an alternative to a balanced meal containing protein, especially if sensitive to carbohydrates. There are more nutrients in vegetables! Top tip – Get balance of snacks between fruit, protein and vegetables.

Body shape?
Science has discovered that not all people respond to food in the same way and an individual’s metabolic differences can make optimal nutrition difficult and elusive. Understanding how the body copes with carbohydrates could provide a solution and a new shape.

Build muscle with weight training or resistance exercise.
Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest! Maintain a healthy muscle mass by maintaining adequate protein in your diet. Regard your muscles as fat furnaces.

Understanding Hypoglycemia
The ratio of macronutrients protein, carbohydrate, and fat-in the meals you eat is the key to permanent weight loss and optimal health.

Find out how to get more protein into your healthy vegetarian diet

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The obesity epidemic we are currently experiencing is linked to the sedentary lifestyle of today. You can’t deny it. But as to best way to lose weight fast is very much open to public debate.

Are You Looking For An Easy Weight Loss Diet Plan

Converting stored fat into energy is one of the main functions of the liver. So ensuring it is always in perfect working order is paramount when trying to lose weight. Supporting the kidneys in doing their job if they get dehydrated is another vital function of the liver. Want to keep your liver focused on converting fat to energy? Easy – drink plenty of water! If you want to do everything you can to stay healthy and lean, water consumption is critical. To wrap it up: drink lots of water each day and consume fewer dehydrating beverages. Green tea tastes great which is a very calming drink and also has a lot of health benefits to offer – hardly surprising then that green tea to lose weight tips are appearing on weight loss blogs all over, and quite right too.

We get the energy we need to live by burning calories. No matter what we expend in a twenty-four hour day, we constantly require energy. We all know that. Not as well known, however, is that how much lean body mass you have controls the rate your body burns calories. So boosting your metabolic rate is what we want. You will increase your resting metabolic rate if you gain muscle mass, just a small amount will do, and your body will burn more calories and energy even when you’re not doing anything.

To gain from increasing your metabolism, there’s no need to workout for two or three hours a day. Not a lot of people have the time or inclination for that, and you may not either.

The best way to gain a little muscle and lose some excess weight, take your time, and do simple things like squats, sit ups and press ups. If you can manage it, do 10 of each exercise every day. These can all be done in the comfort of your own home so no costly gym membership is needed. Are you worried that you’ll need an expensive gym membership if you think these simple exercises won’t be enough? Well, a couple of house bricks will do the trick – there’s no need for big weights to reach this objective.

By exercising regularly to make sure your body is constantly breaking down and rebuilding muscle, by regular exercising, and you will quickly gain more muscle. Exercise everything: legs, back, chest, abs, shoulders and arms. There’s no need to work every muscle group every day with mega sessions down the gym. It all boils down to: push-ups and squats. With these 2 main exercises, you can work pretty much every muscle group (you can always add more exercises if you have the time and inclination).

Having been through all that, don’t neglect the last but very important factor of any weight loss program: the diet. If your meal plan consists of a lot of high carb or junk food, you’ll have a hard time losing weight in spite of all the good work you’re doing with exercising.

With the hundreds of opinions on quick ways to lose weight (like these diets all fruits, no meat, all carbs, no carbs, no fat, etc.), not everyone has the same reaction to the same foods. Some people are luckier than others in the way their body metabolizes the food they eat. What energizes one person may not affect the next.

Rapid Weight Loss Plans

So what kind of diet will be the right one for your body? Begin by figuring out how many calories you consume each day. Watch the calories carefully. Once you’ve eaten a meal, wait thirty minutes then look at how you’re feeling both physically and mentally. Do you feel tired? Could you use a nap? On the other hand, can you feel an extra boost of energy? You’ve probably figured this out already as your body will inform you just how it feels after eating your meal.

To quickly summarize what we just learnt, easy weight loss tips like regular exercise, drinking plenty of water, and a nutritious diet that makes your body feel energetic and alive is the best way to lose weight. Make sure you do all of these 3 things, and you will be well on your way to living a greatly improved lifestyle, and the weight will simply melt away!

(Submitted by a guest author.)

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