The Importance of Exercise & Nutrition

Nutrition is a very important factor in determining if we succeed or fail when it comes to achieving our fitness goals. With the uprising of processed food and the increase in the size of the portions we eat, our health is being compromised by this epidemic. We also have to make sure we eat a balanced diet. If our bodies doesn't get the necessary nutrients it needs to be able to function we are more susceptible to diseases and may possible even die. The necessary nutrients in our body aids good health, which gives us the ability to walk, talk see, think, and the list goes on. Without these essential nutrients you will not be able to do the simple every day tasks we take for granted. You are what you eat, so if your eating fast food on a consistent basis, you will definitely feel the negative repercussions of that decision. If you decide to eat a nice healthy balanced diet, you will definitely feel the positive effects of that decision. When it comes to life, the little choices we make everyday often determine if we achieve we goals we set for ourselves.

Exercise has changed the live of many people across the world, whether it has benefited them mentally or physically. Being active does not only help us lose fat or tone muscle but it helps our body function better and brings clarity to our minds.

There are numerous benefits to exercise that are listed below.

Benefits Of Exercise:

Weight Loss

Increases The Rate Of Calcium That Is Put Into Our Bones Which Causes Our Bones To Become Stronger

Increases Antibodies And Immune Cell Responses Which Helps Boost The Immune System.

Helps Brain Function Because Exercise Amplifies Nerve Growth Of Several Nerve Cells

Shields Nerves And Cells In The Brain From Erosion & Injury

Helps Blood Flow More Efficiently Through The Body

Strengthens The Heart

Prevents Depression

This list could go on forever if I really wanted to list every single benefit of exercise. The main point is that exercise is essential in creating a healthy lives for ourselves and we should all participate in some type of physical activity.

My clients always want to know if they should do High Intensity Interval Training (HIIT) or Steady Pace Workouts. No matter how many times I get this question I always tell everyone it simply depends. These two workouts affect your body in two different ways which cause two different reactions in your body.

Lets take a deeper look.

There are two types of muscle fibers in your body. There is the slow twitch and the fast twitch. The slow twitch muscle fiber is basically used for endurance and stamina while the fast twitch is used for faster movements like power lifts and sprints. The problem with steady pace workouts is when completed at an extended period of time it can cause catabolism which is the break down of muscle tissue. This is an issue for people that want to burn fat but also keep their muscle mass.

When you compare their muscle mass it is significantly different and that is because the muscle fibers that they have built up overtime through countless hours of workouts. This bring me back to the two types of workouts. You rarely see a muscular long distance runner just like you rarely see a skinny sprinter.

There are also difference energy sources used to support these two different types of workouts but I will get to that in my next post regarding this topic.

Remember that knowledge is power, but it is one thing to have knowledge, and its another thing to apply the knowledge.

Committed to your success,


OJ Iwuaba is a San Diego Personal Trainer. To lose 10 pounds in 6 weeks go to San Diego Personal Trainer OJ Iwuaba has helped hundreds clients get lean and toned with his personal training services in San Diego. To get in the best shape of your life visit http://www.iwuabafit.com/

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6 Home Exercise Workouts That Burn Body Fat

When you think about getting fit, most people think about going to the gym rather than doing home exercise workouts. But gym memberships can be costly and if you are just starting out on an exercise regime, gyms can be a little overwhelming when you're surrounded by fit people and high tech apparatus.

So, it's a good idea to know some home exercise workouts that will help you to get fit and lose weight. Here are 6 exercises that you can do as part of your home workout plan.

1. Walking, Jogging and Running

Walking is an excellent way to start your home exercise workouts. You can burn up to 240 calories in one hour of brisk walking. When you go a bit faster, running for about 30 to 60 minutes 3 times per week helps to keep a healthy weight and improves heart health and strengthens your bones, joints and muscles.

2. Bodyweight Workouts

What was formerly known as calisthenics is now called bodyweight training. Bodyweight moves don't require any equipment and they are great home exercise workouts. You can burn a substantial amount of body fat doing a couple of hours of bodyweight training each week.

3. Skipping/Jumping

Working out with skipping rope or a sports jump rope is a great way to exercise in your home. Working out with a jump rope can burn 400 to 500 calories per hour. Furthermore, it will boost your cardiovascular health, enhance your agility, improve your coordination and improves your overall endurance.

4. Use The Stairs

You can use the stairs in your house to perform step ups. Step ups tone up all the muscles in your legs and you can burn around 500 calories in 30 minutes doing them. To do step ups, step on and off the step as quickly as you can, ensuring that you switch the foot that steps first each time. Also remember that when you're out to take use the stairs and about forget the elevator.

5. Get Cycling

Cycling on regular and stationary bikes are excellent workouts to do at home. Cycling works your legs, your core and your arms. Cycling about 10 miles an hour burns between 400 and 500 calories. Cycling is also one of the home exercise workouts that you can do with your family as you lose those excess pounds.

6. Free Weights

Resistance or strength training is regarded one of the best ways to lose weight because muscles burn more calories, even while they are at rest. If you can't get hold of any weights, use makeshift weights that you'll already have in the house. For instance, food tins are great for lighter weights and large bottles of mineral water are good for heavier weights.


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Exercise and Workouts - Should You Use Caffeine Before Your Workout?

One supplement you will want to consider investing in if you are serious about fitness success is one of the cheapest ones on the market. The product? Caffeine. Caffeinated drinks and supplements are amongst the most commonly used products by athletes and body builders to boost their focus and the level of pain they can tolerate during their workout.

You don't even necessarily have to buy caffeine - you can just down a cup of coffee before hitting the gym (provided it doesn't give you any gastrointestinal issues, of course!).

What will caffeine do for you? Why use it before your workout session? Let's take a closer peek into some of the key benefits it will deliver...

1. Increased Energy. The first big benefit? More energy. It doesn't take much to realize that adding caffeine to your meal plan will go a long way towards boosting your energy level. After all, you may be doing this every morning. But, what you should note is for this to be maximally effective, try switching your morning cup of coffee to decaf.

Yes, those first few mornings may be challenging, but by avoiding too much caffeine in your day, you boost your sensitivity to it. Then, when you do have it prior to a workout session, you'll notice an even greater benefit.

2. Enhanced Fat Oxidation. The next reason to add caffeine to your exercise plan? Increased fat oxidation. Those who use caffeine prior to aerobic types of exercise tend to use more fatty acids as a fuel source than those who do not take in caffeine. So drinking a cup of coffee before your exercise session could, in fact, help you become leaner due to increased fat oxidation.

Not to mention with the extra energy you have now, you may be working harder as you exercise, also boosting your total daily calorie burn in the process.

If you want to get lean, caffeine can help give you an added boost.

3. Improved Mental Focus. Finally. The last reason to add caffeine prior to your workout session? Improved mental focus. Try it and see what a difference it makes next time you are working out in the gym.

You'll find you are more focused and ready to attack the workout ahead. This increased mental tenacity can also lead to superior performance, helping you see far better results than you otherwise would.

So, give caffeine a try next time you're gearing up for a workout session. You will often find it in pre-workout products as well, so you may use one of those to get this in as well.


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Weight Loss Treatment - Diet, Exercise and Surgery

Weight Loss treatment can be grouped into


Lifestyle modification by diet and exercise
Pharmacotherapy
Surgery



Lifestyle modification by diet and exercise


It is the preferred method for weight loss for people who are overweight (BMI 23-27 kg.m2) or having class 1 obesity (BMI 27 -32 kg/m2). Its aims at modest weight reduction of 5-10% of body weight within 6 months. The target for weight loss should be 2 kgs every month.



The diet should be restricted to 1000-1200 kcal/day for women and 1200-1600 kcal/day for men. This would help in inducing a calorie deficit of around 500-1000 kcal/day and would help in the above mentioned weight loss goals without causing too much hunger.

The diet should be low in saturated fats, Trans fats, cholesterol, added sugar and salt.

Foods to be avoided include deep fried foods, bakery products, refined flour, sweets, red meat, egg yolk and whole milk and its products.

Foods allowed include pan fried/roasted foods, lean meats, egg white, skimmed milk, green leafy vegetables, citrus fruits and whole grain cereals and bread.

Exercise should be aerobic with modest weight training. Around 300 minutes of exercise per week is recommended for people who want to achieve >5% reduction of their body weight. This exercise plan should be started gradually and initially done in intervals of 10-15 minutes to avoid fatigue. The daily activity level should be increased and exercise such as brisk walking, jogging, cycling, dancing or swimming should be incorporated in the routine.

Behavior changes include changing your surroundings to limit food intake and increase activity level, keeping a food diary, self -motivation and support as well as rewarding oneself with something other than food.

Drugs for weight loss

Medicines for weight loss may be indicated for people who are overweight or obese but are unable to achieve their goals through diet and exercise. It is important to remember that all drugs may have some side effects and should be taken on a short term basis on prescription by a registered medical practitioner only.


Sibutramine - this medicine has resulted in weight loss of 5-10 pounds but also causes serious side effects and hence has been withdrawn from the market.

Orlistat - It reduces the amount of fat which is absorbed through food and can be taken three times a day with meals. It causes upto 8-10% of weight loss after one year of regular treatment but may cause side effects like stomach cramps, gas and oily stools in some people. It has also been linked to liver disease in few cases.

Lorcraserin - It reduces appetite and results are almost similar to orlistat but has other side effects like nasophyngitis, headache, respiratory infections, etc. It is not to be given in patients with reduced kidney function and in pregnant women.

Phentermine



Other products such as Ephedra, Chromium, diuretics, herbal laxatives and hoodia have been linked to weight loss but there is no firm scientific evidence that these products actually help in long term and effective reduction of body weight.

Surgery

This is only effective treatment for long term effective weight loss in morbidly obese individuals (BMI > 32 kg/m2 with associated comorbidities or BMI > 37 kg/m2 with or without comorbidities)


This article written by Dr Anirudh Vij. He is founder of Dioms (Delhi Institute of Obesity and Metabolic Surgery). He is the Chief Bariatric Surgeon in DIOMS and one of the best Bariatric Surgeon in Delhi.

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Slimming It Up! Without The Exercise Classes

What a lot of people fail to realise is that you do not have to go to the gym to lose weight. In fact if your lifestyle is active enough, you do not need to exercise!

The main thing that you need to do if you want to either stay slim or lose that weight is eat the right food and in the right proportions!

Applying the right diet to your daily life will enable you to lose weight and slim whilst helping to keep you healthy for the long term.

So if you want a trimmer body, a healthier lifestyle and an abundance of confidence you are at the right place, at the right time. It will happen for you if you, 'Do It'.

First Things First

Breakfast, is the first meal of the day. You should make it, 'The Meal Of The Day'. Your largest portions should be at breakfast time. You want a high in protein breakfast. This will help to keep you from feeling like snacking throughout the day. Oats, whole grain breads and eggs are a fantastic source of protein. Whilst many people argue that it does not matter whether you eat your food early or late and while this may be true, one must realise that if you are hungry you will eat. In fact many people will eat and eat and eat. Then they will feel a little guilty a little sad and will give their diet up!

So in my books breakfast is the meal of the day, O.K.

Add a grapefruit or grapefruit juice to your breakfast and that will help your digestion. Just make sure that if you are having a juice that it is real juice with no sugars or, 'Nasties' added.

Make sure that having breakfast becomes a habit. Do not miss out on this meal or you are doomed to fail.

Your lunch will come soon enough. This meal should have slightly smaller portions and be a low calorie meal. If you do need to fill your plate, which should be a little smaller than your plate of 'Old' make sure that it is full of salads and vegetables. A glass of water is essential and should be consumed before during and after dinner.

There should be no snacking between meals and if you have eaten wisely you will make Dinner!

Your dinner should be the smallest portioned meal of the day. Low in calories and full of nutrients.

And then off to bed to get a good nights sleep. Around 8 hours of sleep per night is beneficial to weight loss as a tired person is a hungry person and a hungry person makes bad decisions when it comes to food. Also you will find that you do not eat whilst sleeping unless you have a sleep walking disorder.

RULES

· No Supper

· No Snacking

· OK Snacks Allowed? If you must snack eat an apple or even a tomato in between meals and always with a glass of water.

· Cut the carbs after breakfast

· Choose your calories wisely (All are not equal)

· NO processed or fast food

Note: Tomatoes have many benefits and are invaluable in your diet. They are a nutrient dense food that boast a high level of lycopene which is a key ingredient in strengthening the skin and preventing the breaking of collagen. Collagen is also known for stopping the fat cells and discourages cellulite from forming, it may well also help to rid your body of cellulite!

So no need for any trips to the gym. Just stay active.


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Cardio Exercise For Weight Loss: Is It Best? What Is?

Cardio exercise for losing weight is like giving someone a fish to satisfy their hunger while improving metabolism through muscle-building strength training is like teaching someone to fish.

People do more cardio because they want to lose weight. Cardio only burn calories. Cardio is great for stamina and endurance or to burn extra calories but not to create overall fitness.

Strength training is the better exercise choice for weight loss because while you burn calories you also create muscle mass, which fundamentally improves metabolism and makes metabolism most efficient. Later you can always add more cardio for weight control- to burn more calories.

Statistics will tell you to do cardio for the heart- for 20 minutes 3 times per week. The issue with cardio exercise is it's not an overall muscle workout.

We believe strength training is the optimal choice for overall fitness.
Do cardio to get ready for your strength workout.

An ideal workout (with an ideal cardio to strength ratio) would begin with approximately 20% cardio exercise, followed by approximately 80% strength exercise.

Many strength movements done in a gym can be adapted for an at-home workout.

A great way to start a workout is with a light 5-10 minute cardio warm-up to get the body temperature ready for a strength workout.

Starting with 45 minutes of cardio exercise and then working out with weights would use too much energy on exercise that's not for building muscle.

Include 2 strength movements for each main body part. An ideal approach would be to work chest, back, shoulders, arms, legs, abs- in that order.

Move from one body part to the next based upon the fact that the muscles required for a given movement are neighboring muscles.

Notice how your body is feeling in the moment and (intuitively) make adjustments accordingly. Adjustments are good and should be expected. An intuitive approach (to all exercise) can help keep you injury free.

Here's some basic movements:

Chest: incline dumbbell presses and flys.
Back: pulldowns and cable rows.
Shoulders: lateral raises, standing dumbbells presses.
Arms: dumbbell/ barbell curls for biceps, push-downs for triceps.
Legs: presses, dead-lifts.
Abs: sit-ups, flutters, or leg lifts, on a bench or on the floor.

If people don't want to get onto the floor they can use a bench. Start with movements that use larger body parts.

Chest and back are larger body parts than shoulders and arms. When working larger parts you indirectly use smaller assist muscles in shoulders and arms- a smart and sneaky way of getting it all.

To start the ab exercise, the feet are hooked onto something while you're "pulsing" the abs- keeping constant pressure on the ab muscles: you don't "open up" all the way when doing crunches, flutters or scissor leg lifts.


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Staying Hungry - How to Get and Stay Motivated to Exercise

Motivation is a Muscle. Well not really. It is just a metaphor I used to describe the fact that like any muscle, motivation also needs to be worked on constantly. It is fuelled by our desires and by our achievements. A muscle requires timely exercise and each session must provide an increase in the intensity of some kind. For example, if you have built your bench press bench press to 100lbs for 5 reps, then your muscle would have hypertrophied to be a certain size that gives you the strength to lift 100lbs for 5 reps. But when you start adding weight to the bar, even small increments of 5lbs would result in small increase in strength and muscle size. This progressive weight overload will eventually result in massive gains in size and strength. So set a big goal like losing 100 lbs of fat or gain 50 lbs of muscle. Then set little goals that serve as stepping stones towards the dream. For example break the 100 lbs fat loss goal to little goals like 1-2 lbs per week. Keep working on each little goal until you achieve your big dream. This will help build your motivation and ensure that you go the distance.

Why do we lose our motivation?

The reason we begin a task or set up action plans is in order to achieve a goal. Our eyes are on the prize and once we have our actions charted we set out on our path to success. While on the path, we always take some time and reassess how far we are way from our goals. When it seems like they haven't begun showing any results, people get disheartened easily and give up. This further leads to the belief that something as simple as losing body fat and getting lean is a herculean task. Actually, it is not.

People tie their motivation to the goals and completely ignore what is important. They fail to tie the motivation to the process instead and this often turns out to be their undoing. This is why they lose their motivation.

How to get motivation to exercise and stay motivated

The most important step of success is the actions you need to take. Your actions determine whether your dreams turn to goals or remain a fantasy. So, start fixating on your actions. Start loving each exercise, look forward to each meal. Challenge yourself to be able to overcome temptations. Each time you are able to cover a task successfully, you'll find you're motivation rising. Increase the amount of work you do in a given time. Look for improvements in the way you execute an exercise. Aim for an improvement or increase in output each session.

Each extra rep added to a set, each extra pound added on the bar, each yard you run more contribute to the bigger goal that you have.

Motivation and results

Results and motivation have a direct co-relation. When you fix a goal you're motivated. This drives you to take action. When that action yields results, you are excited and you're motivation increases.

The key however, is the action. Without it there'd be no results. We over focus on and expect quick results. However, we fail to reassess our action plans and determine their effectiveness. Remember, on the path of success, it isn't the goal but the actions that determine your success. Hence, focus on them. Learn to love your actions, learn to love each rep, each set and each exercise that you do. Learn to look forward to each meal that you need to eat. Learn to love the discipline that goes with a successful action plan.

Each appropriate action will deliver the desired result and this in turn will further add fuel to the fire. Before you realize it, you'd have achieved your goal and would already be your journey to the next goal.

Steps to stay motivated

· Set Goals - Whatever they may be, write them down. Reaffirm the goals each day as soon as you wake up and each night before you retire you bed. The more you fixate on the goals the more they get embossed into your subconscious.

· Make smaller goals with timelines - Make smaller goals that eventually lead to the bigger goal. If you're goal is to lose 20 lbs of weight, then chart out smaller goals and fix timelines to achieve them. Here you need to worry about achieving the goal and not so much on the timeline, if you do not make the timeline, do not worry. It just means that you're actions were not supportive of the results. You need to work on them again and continue the task until you start seeing results.

· Determine actions - Plan out your actions accordingly. If your goal is to lose body fat, then you will plan a training and diet regime accordingly. If your goal is to gain a certain amount of muscle, then the actions would need to be taken appropriately. A sport specific goal would call for congruent actions. Plan them down and again commit to paper.

· Take action - Do not confuse having a strong desire or planning your actions with having taken strong and purposeful actions. They are not the same. You must get your body through the motions and get the mind into the game if you want to expect even the slightest of changes to start showing. Learn to love the actions and aim to strive for improvement each successive session. I cannot stress this enough. Do not be in a hurry to get to the destination. Fitness, fat loss, strength and muscle gains do not work that way. You need to put in the time and effort to achieve long term results.

· Chart progress - Take measurements when you begin, measure the number of reps you're able to do for a given exercise and the amount of time you take to complete the session. Use this as a bench mark and work on improving it. Each week repeat the process. If you do not see improvement for two consecutive weeks, then you've either stagnated or you're not doing something right. Reassess and rework the action plan and get right back on track.

· Celebrate Success - Each little goal that you determine and achieve calls for a celebration. Make some noise about, tell a few people how good it feels and how you found the process enriching. Share your experience with them. Watching you making a difference within your life will inspire them to take actions themselves. Watching them taking constructive actions to improve their lives will in turn make you feel elated knowing you were the reason they are doing it in the first place. There is no greater motivator than the fact that you are a person contributing positively to someone else's well being.

Get a training buddy - Get someone who is motivated and equally driven if not more. You can feed off of each other's energies and mutually benefit from each other's drive. This will help you stay on track. If you are low on motivation one day your partner can pick you up and you could return the favour when your partner feels low.

These are exactly the steps I have followed consciously and unconsciously close to sixteen years. I have had marginal results, dramatic results and for most part of this period - NO RESULTS. These motivation fundamentals helped me to stay on track and keep working even though I was not getting anywhere close to my goal for 15 years. The outcome, right after the last readjustment to my exercise module, diet and food habits, I lost 20 lbs of fat within 17.5 weeks. These tips and techniques helped me learn a great deal about fitness and most importantly about myself and my body. I am absolutely positive that you too can benefit from them the way I have. So get up and get moving. LET'S GET FIT TOGETHER.


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12 Ways to Motivate Yourself to Exercise

Everyone knows why we should be exercising: to improve health, to look good, to feel good, to fit into nice clothes, to burn fat, to lose weight - all that good stuff. And yet, we're just not doing it. In fact, many of us hardly move at all. We drive everywhere we need to go and then look for the closest parking space; we take the elevator instead of the stairs; we work in front of our computers for hours and then go home and plop on the couch; we watch way too much TV; and then we go to bed.

Our inactivity has become a dangerous national pastime. According to a recent study of more than 120,000 American adults, the more we sit around, the shorter our average lifespan. The results of this study published in the American Journal of Epidemiology provide an excellent reason to get up and get moving - to live longer. Why then, are we not motivated to spend more time exercising?

It seems that losing weight, looking better and feeling better (not to mention living longer) would provide enough motivation to get us moving, but judging from our obesity problem, they are not. The problem with motivation is that many of us believe it's something that will come to us if we wait long enough - that someday we'll wake up and finally want to exercise or diet. Rather than believing in this fantasy, maybe we'd be better off by realizing that motivation is something we create, not something we wait for. And before we can create the motivation to do something, we need commitment.

Making a commitment to do anything - exercise more, eat healthy, lose weight - is one of the most fundamental principles of success. When you're committed, you make it a priority and no matter what comes up, you don't make excuses. I see this in my practice every day. Clients come in to the office and tell me they absolutely have to lose weight and are very committed to do whatever it takes. Together we come up with a plan - a plan that typically includes exercise such as going for a walk for 30 minutes, 3 or 4 days per week to start. I always ask, "On a scale of 1-10, how committed are you to follow through with this exercise plan?" It's not uncommon to hear that their level of commitment is a 5 or 6. Unfortunately, that's not much of a commitment; it's more like a desire. And there is a vast difference between being committed and desiring something. When you simply desire something, you do it only when the circumstances permit. When you are committed, you accept no excuses. Only true commitment leads to real results.

Get started today. No matter how big or small, make a commitment to exercise and use the list below to help you create motivation. It's time to get moving. You can do this!

All the Motivation You Need To Hit the Gym ( http://dailyzenlist.com/post/84926489908/gym-motivation )

1. No matter how slow you go, you are still lapping everybody on the couch.

2. What seems so hard now will one day be your warm up.

3. Summer bodies are made in the winter.

4. Pain is temporary. Quitting lasts forever.

5. When you feel like giving up, remember how many people you have to prove wrong.

6. Fitness isn't about being better than anyone else; it's about being better than you used to be.

7. It's better to be covered in sweat at the gym, than covered in clothes at the beach.

8. Do today what others won't, so you can do tomorrow what others can't.

9. Pain is temporary; quitting lasts forever.

10. You are going to want to give up. Don't.

11. A year from now, you will be glad you started today.

12. I can't tell you it will be easy, but I can tell you it will be worth it.


Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today!http://njnutritionist.com/freeassessment

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