A Special Message

I'm not an expert on weight loss, nutrician, fitness, diets, etc. & don't claim to be. I just do a lot of research on the subjects, so I can bring you the best information I can find. You won't find a lot of hokey fad diet crap on this blog, just honest info you can use to become more healthy & fit. Hope you enjoy it. Terry

Thursday, April 14, 2011

Belly Fat & Your Health

Belly fat is the biggest risk to your health, your life and your bank account! Learn how to turn your fat belly into a flat belly!

Belly fat is the most dangerous type of fat. But I have good news: Belly fat is the easiest fat to lose!

 The key concepts  really are that you don't have to give up the foods that you love to have a lean belly, you don't have to go to the gym to be fit. I think that's an important point, because in the end, it's all about your health.

Complications of Belly Fat
• Heart disease
• Cancer
• Stroke
• Arthritis
• Type 2 diabetes
• Arousal dysfunction

Know Your Ratio

 While the inches around the waist are a vital number to know, your height is just as important. Know your ratio and ideal waist-to-height measurements. Measure your height, in inches & divide that # by 2. [example-height = 72”, divide by 2 = 36”] Your waist size needs to be less than that #. [in this example-36”] If it’s higher than that #, you need to lose belly fat for your health.

Benefits of a Lean Belly
• Shown to make you smarter
• Better sleep
• Healthier heart
• Better sex
• More money, because you won't be spending on medical bills associated with obesity

Burn Calories without the Sweat
Whether you're busy with a family or a new job, it's often difficult to find time to exercise. But, by using non-exercise activity thermogenesis, you can easily burn calories without hitting the gym.

• Walk to a co-worker rather than sending e-mail
• Stand up when taking phone calls
• Park further away from your destination
• Balance on one leg while brushing your teeth
• Stand up and wash dishes by hand, rather than in the dishwasher

Those calories, believe it or not, amazingly, add up over time. Just by incorporating these activities, you could burn an extra  400-700 calories/day.

I hate the word diet, I prefer lifestyle change, because that’s what it’s really all about. Using a ‘diet’ to lose weight & then returning to old eating habits is very harmful to your body. Lose-gain, lose-gain, it’s a vicious cycle & is detrimental to your health. Change your lifestyle, the way you eat & lose weight & keep it off. Remember; belly weight is the easiest to lose, so it will start melting first. Choose a good, balanced eating plan with fruits, veggies, lean meats & some of the good carbs.[see earlier posts for which carbs are good & which carbs are bad] There is an excellent plan available for you to follow, Click here for information. Hope this has been helpful to ya'll. Be sure to follow the healthy eating tips that follow.
As always, I look forward to your comments & suggestions. Thanks for visiting. Terry

Healthy Eating Tips
Simple tips and tricks for your eating habits:
 Drink Water: By drinking 8 cups per day, you will burn 500 extra calories a week. Keep a large water bottle at your desk to stay hydrated.
Eat Nuts: In a study, one group of people ate 200 calories a day in candy, while another ate 200 calories per day in peanuts. After two weeks, the candy group gained weight and waist size, while the peanut group stayed lean and satisfied.
Spice Things Up: Ground cinnamon has been shown to suppress blood sugar spikes and related weight gain. Sprinkle some cinnamon on your desserts or in your morning coffee.

Wednesday, April 13, 2011

Fatigue-Recharge Those Batteries

Re-energizing your dead batteries will help you put fatigue to rest for good.

A little effort and a positive attitude will perk you up in a flash. These simple energizing tips will give you new life.

1. Eat properly. Nutritious meals are number one in the battle against fatigue.

Make sure to eat high-protein foods, such as meat, cheese, eggs and whole-grain breads with each meal. Munch on fruit when you need a snack. Avoid too much caffeine.

You may want to try perking yourself up with a high potency vitamin B complex, Fifty mg. Of B15 with each meal is said to help.

Cayenne pepper is another natural stimulant. You can mix a teaspoon in hot water or take it in capsule form.

2. Get your proper rest. If you are not getting enough at night, take a break and nap during the day. Or perhaps before you head out at night if you’re a late night partygoer.

3. Keep in shape with exercise. A good daily walk will get those tired muscles moving.

4. Meditate. Any form of meditation can be a real, natural healer. Just sit quietly, breathe deeply, and let your mind forget your daily hassles. Think of pleasant things.

Above all, you can fight fatigue best by keeping a positive mental attitude. Try the tips mentioned, and pamper yourself; take a break when you need it. Hope this is helpful to ya'll. Sometimes the little things make the biggest difference.
As always, I look forward to your comments & suggestions. Thanks for visiting. Terry

Monday, April 11, 2011

The Right Clothes For Fitness

After a hard workout, you'll feel exhausted, tired, sore, fantastic — and will probably be covered in sweat. Believe it or not, the clothes you wear for a workout can make a difference in how you feel after exercise. Several factors can affect how comfortable your workout clothes are, including the fabric they're made of and whether they're right for the type of exercise you will be doing.
Workout Clothes: Pick “Workhorse” Fabrics
Some fabrics are designed to pull sweat away from your skin during exercise and others absorb it. When it comes to workout clothes, some choices are better than others.
·         Think wicking. There are many breathable synthetic fabrics that “wick” the sweat away from your skin, which can help it to evaporate quickly and keep your body cool. Clothing made out of fabrics containing polypropylene or fabrics such as COOLMAX® and SUPPLEX® are a good choice for exercise and other activities in which you are likely to sweat a lot, as they allow the sweat to be evaporated from the skin but do not soak clothing and leave you feeling sweaty and uncomfortable.
·         Consider cotton. Cotton shirts and pants, on the other hand, absorb the sweat, and they don't pull it away from the skin or help it to evaporate quickly. That’s why cotton workout clothes can feel heavy and wet as you exercise.
·         Avoid fabrics that don’t breathe. Never wear clothing made out of rubber-based or plastic-based materials, which keep sweat from evaporating and keep your body temperature too high during a workout.
Workout Clothes: Get the Right Fit
To make sure that your workout clothes fit your body and the workout that you have planned, consider these tips:
·         You should wear clothes that are loose and comfortable. But if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet.
·         For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.
·         In general, keep in mind that you don't want any clothing that gets in the way of the activity.
Workout Clothes: Change With the Seasons

If you exercise outdoors or play seasonal sports, what you wear may have to change with the seasons. Keep these tips in mind when dressing for outdoor exercise:
·         Hot weather. During warm summer months, be sure to choose fabrics that allow your skin to breathe and wick sweat away. Dress in clothes that are cool and comfortable, and allow you to move freely.
·         Cold weather. When it's very cold outside, you'll need to dress warmly, but keep in mind that you'll be exercising and boosting your heart rate and your body temperature. Dress in layers that you can remove, and always dress for weather that's warmer than what the thermometer outside says. Keep sweat-wicking clothing on your inner layer, and put an insulating layer on top of that. Always cover your head, ears, and hands to protect them from the cold.
·         Wet or windy weather. Nothing can ruin an outdoor workout faster than getting soaked in the rain or caught in a strong wind. Wear an outer layer that protects your skin from the elements.
Just remember that no matter what the temperature, you're still likely to work up a sweat during a workout. Keep yourself as comfortable as possible with clothing designed for heavy exercise that wicks sweat away from the skin. And keep the weather in mind if you're exercising outdoors, and dress appropriately. Hope this has been helpful to ya'll. I'm trying to bring you the best info I can on Health, Fitness & Weight Loss.
As always, I look forward to your comments & suggestions. Thanks for visiting. Terry

Saturday, April 9, 2011

Measuring Your Fitness Level

Evaluating your fitness level is not a one-size-fits-all process. Differences in lifestyle, muscle tissue, genetic makeup, and overall health all help determine your personal fitness level.
It is an individual measurement that is not always dependent on how much physical exercise you do.
So how can you tell if your exercise and healthy diet habits are paying off? There are several ways to measure your fitness level.
The Five Components of Fitness
Measuring fitness is multi-dimensional, long-distance runners have excellent cardiovascular health, but if all you are is legs and lungs, you won't have a lot of strength or flexibility. By the same measure, someone who is overweight and aerobically fit is healthier than someone who is in the normal weight range but doesn't exercise.
Overall physical fitness is said to consist of five different elements:
1.    Aerobic or cardiovascular endurance
2.    Muscular strength
3.    Muscular endurance
4.    Flexibility
5.    Body composition
Thorough fitness evaluations include exercises and activities that specifically measure your ability to participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint flexibility. Special tools are also used to determine your body composition or percentage of total body fat.
Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness and general health.
Fitness: How to Develop an Action Plan
If you have specific health problems, check with your doctor before implementing a routine to boost fitness. Once your doctor gives you the go-ahead, you have no more excuses. To improve your fitness level, take these important steps:
·         Follow U.S. guidelines for the minimum amount of exercise. That means exercising at a moderate intensity level for at least 2.5 hours [ total ] spread over most days each week. At least twice a week, supplement aerobic exercise with weight-bearing activities that target all major muscles. Avoid inactivity; some exercise at any level of intensity is better than none while you’re building up your endurance.
·         Walking is the easiest way to get started. Get motivated by enlisting a friend to join you and adding variety to your routine. Walking is simple and manageable for anyone. Wear a pedometer from day one. Think of it in three parts: a five-minute warm-up of walking slowly, followed by a fast walk, then a five-minute cool-down of walking slowly.
·         Compete only against yourself. No matter what activity you choose for getting fit, never compare your progress to someone else's. Do set goals, and if you are out of shape and hate exercise, start low and go slow. Do not compare yourself with your best friend who weighs 50 pounds less and just finished her 10th triathlon. Even if the same group of women walked at the same pace every morning, they would not all show the same fitness measures.
·         Avoid overexertion. One preventive step I suggest is checking your resting heart rate before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of overexertion is muscle soreness that doesn't go away after a couple days. People generally err on the side of not pushing themselves enough. But the worst offenders are those who think they can jump in where they left off — the bunch of 40-year-old guys who think they are still on the high school football team and start running laps, but end up red in the face.
As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all, remember that consistency is key — if you keep at it, your hard work will pay off. Hope this has been helpful to ya’ll.
As always, I look forward to your comments & suggestions. Thanks for visiting. Terry

Friday, April 8, 2011

Fitness-Pick The Right Shoes

While the clothes you choose for a workout are important, the sneakers you select can make a huge difference in how you perform your fitness activity, while the wrong athletic shoes can hurt your feet and even cause injury to other parts of your body.
Athletic Shoes Tailored to Your Activity
Before determining which athletic shoes will be best for your feet, consider what type of exercise you'll be doing. The exercise will help determine which athletic shoes offer the best features for your needs.
·         Running. If running is your main form of exercise, look for running shoes that provide plenty of cushioning, traction, and stability. They should also be lightweight and flexible.
·         Walking. Walking shoes should offer a comfortable cushion that absorbs shock, and a sole designed to support the natural walking movement of the foot.
·         Court shoes. If you play tennis, volleyball, basketball, racquetball, or other court sports, find a shoe with a sturdy, stable sole that can support your feet during constant back-and-forth movement.
·         Outdoor field sport shoes. If you're looking for footwear for baseball, soccer, golf, or football, you'll want shoes with cleats, spikes, or studs for better traction.
A quick tip to check a shoe's stability before you buy: Bend the shoe, holding it at both ends. It should bend naturally behind where the ball of the foot would be, since that's where your foot naturally bends. Also, make sure the heel counter is sturdy. The heel counter is a stiff cup that surrounds the heel part of the shoe. Squeeze the heel counter and make sure it doesn't cave in when you apply pressure.
Athletic Shoes: Fitting and Testing
Trying on shoes in the store can be different than wearing them during your workouts, but there are ways to make sure your shoes will fit well when you're in the middle of a hard workout:
·         Shop in the afternoon. If you try on athletic shoes toward the end of the day, when your feet are more swollen, you'll get a better idea of how they fit.
·         Shop in socks. When you look for athletic shoes, wear the socks that you use during a workout. You want to make sure the shoes fit properly with your athletic socks.
·         Go large in the toes. Make sure that your shoes have about half an inch of wiggle room between the end of the shoe and your longest toe. If your feet are different sizes, opt for the larger shoes for better comfort.
·         Snug fit in the heel. New athletic shoes shouldn't slip on your heels, but they shouldn't be too snug in the toes, either. Make sure that the ball of your foot fits easily in the widest part of the athletic shoe.
·         Try them out. Test out the shoes for at least 10 minutes in the store, or even outside if the store will allow it, before you decide to buy.

 If you have problem feet, talk to the sales representative at the store about what types of sneakers are best for you. If you have high arches, for example, you'll need a different style of shoe than someone with flat arches.
Remember, every athletic shoe is different, as is every foot, so don't rely on a style you find attractive or a shoe that you like on someone else. Be clear about your needs and any special foot problems you have, try on lots of different styles, and test them out in the store. Hope this is helpful to ya'll.
As always, I look forward to your comments & suggestions. Thanks for visiting. Terry

Thursday, April 7, 2011

Fitness-Diet For Exercise

The amount of food a person needs will varies with age, sex, weight, and activity level. The rate at which you burn calories depends not only on the type of exercise you do, but also on how vigorously you do it.
 It’s important to divide your calories between carbohydrates, protein, and fat:
·         Carbohydrates. Carbohydrates — sugars and starches — are broken down by the body into glucose, which muscles use for energy. Excess carbs are stored in the liver and tissues as glycogen and released as needed. It’s glycogen that provides the energy for high-intensity exercise and prolonged endurance. Some good sources of carbohydrates are whole grain breads and cereals, fruit, vegetables, pasta, and rice.
·         Protein. Protein should be part of each of your major meals because it will help slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans are excellent sources of protein, and 3 ounces per meal is enough.
·         Fat. You need some fat in your diet, too. Low-fat dairy products, like 1 percent milk, and lean cuts of meat will give you the fat your body needs.
Try to have a combination of items from all three of these food groups at each of your major meals. For a healthy breakfast, have a high-fiber cereal (either oatmeal or another whole-grain cereal), a low-fat dairy product, and fruit or a glass of juice. The easiest lunch might be a sandwich made with lean meat, poultry, or fish on whole-grain bread, with raw veggies and fruit served on the side. Protein and energy bars can be useful, but don't use them as a meal replacement. Look for bars with at least 10 grams of protein and some carbohydrates, rather than products with a high protein content and hardly any carbohydrates.

Timing Meals and Snacks
If you exercise in the morning and don’t have something to eat first, you can use up all of your stored energy. If you'd rather not have breakfast before you exercise, try eating a small piece of fruit.
If you’re planning a strenuous workout, eat a meal high in carbohydrates at least three to four hours beforehand. Choose foods that are easily digested. I suggest that you experiment with different foods to see what gives you the most energy.
 Factor in Fluids
It’s particularly important to drink fluids before, during, and after exercising. If you exercise strenuously, try to drink fluids even if you’re not thirsty.
Water is a good choice for most activities. If you exercise continuously for 90 minutes or more, you might benefit from a sports drink that contains electrolytes and carbohydrates. But sports drinks are designed for people who are doing endurance activities for prolonged periods. They probably aren’t necessary for the average person.
Caffeine is dehydrating. I suggest that you drink an equal volume of water if you drink coffee or another caffeinated beverage.
The bottom line on fueling for exercise? If you drink plenty of fluids and eat regular meals that include carbohydrates, protein, and fat, you should have all the energy you need for your workout plan. Happy health & fitness everyone! Hope this has been helpful to ya'll.
As always I look forward to your comments & suggestions. Thanks for visiting. Terry
P.S.- In case you haven't noticed, there is a button @ the bottom of each post, that allows you to e mail the post to anyone you would like to. So, take advantage of that feature, it's there for your convenience.

Wednesday, April 6, 2011

Eat Like a Man-Lose Weight

Dieting doesn't have to mean giving up beer and pizza forever, or eating boring, tasteless foods. You can enjoy your favorite foods with all their flavors and still slim down if you employ these strategies.

Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer—probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams of fat per pie. That's as much as in a McDonald's Quarter Pounder.

If you love french fries, always order the steak fries. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count. While you’re attacking all those oils, just remember—not all fats are inherently evil. Feel free to indulge—within reason.

With a can of frozen orange-juice concentrate, you have a great way to add flavor to stir-fried chicken (or beef) and vegetables without adding fat. Just a few spoonfuls will do. (It's even better if you add some garlic.)

Soften butter or margarine at room temperature or in a microwave. Chances are you'll spread your bread with one-quarter of the fat and calories you do when you put it on cold.

Refrigerate canned meats, soups, gravies, and other canned foods containing fat. The fat will rise to the top and collect, so you can scrape it off. While you’re at it, rethink your whole refrigeration strategy—how you organize could make you twice as likely to stay on your diet.

Fruit juice is sneaky fattening—a 16-ounce bottle of cranberry-grape blend, for instance, contains about 275 calories. Dump half and store it, then refill the bottle with water. You'll barely notice the difference, and you'll be cutting half the calories. Save yourself from another unwanted sugar rush.

To save calories and fat, put a splash of olive oil on your baked potato instead of the usual butter or sour cream. In fact, go ahead and buy the big bottle and  learn why olive oil makes a better substitute almost every time.

To prevent low-fat cheese from turning to rubber in the microwave, spritz your nachos with a quick blast of cooking spray, such as Pam, before nuking them. A similar trick involves spraying the inside of a grilled-cheese sandwich before you toss it in the frying pan. This adds just enough fat to make the cheese stay gooey and creamy as it slowly melts.

Just a few tips for you today, hope this was helpful.

As always, I look forward to your comments & suggestions. Thanks for visiting. Terry