You stood on the scale that sunny, crisp morning and your eyes widened. 10 pounds overweight? You have no idea where these extra pounds came from.
“How can I lose 10 pounds?” you wonder. By striving for better eating habits and regular amounts of exercise. Hmmm, you think, I barely get my chores done, so I don’t have time to add exercise to my life.
Wait a minute! Every morning you hit the alarm clock’s snooze button again and again. You finally get up, grab a quick breakfast bar and leave for work. But your life could use some re-organizing.
For instance, you could get up earlier and exercise. Yes, exercise first thing in the morning, when you have tranquility. Whether you choose an activity indoors or outdoors, you can hear blue jays chirping and squirrels jumping from tree to tree. The new day can symbolize hope and renewal, and a great way to renew your commitment to your body can be through exercise.
Exercise in the evening may not be possible. If your legs can’t seem to move and your body aches later in the day, you have one more reason to exercise in the morning.
Another reason you choose the morning can be to get the most out of the small chunks of time you spend exercising. Studies have shown that the human body first burns off carbohydrates and then burns off fat. Since our main purpose in exercising—other than to look and feel great— focuses on burning fat, you would want to be active when you have an empty stomach.
An empty stomach means that the body has few or no carbohydrates, thus when you exercise, your body will use fat as fuel. Exercising on a full stomach usually means you have to work harder to burn fat. As a result, exercise in the morning on an empty stomach and burn more fat with less effort.
One more reason to exercise in the morning seems simple and profound at the same time: you create time for exercise. Getting up a little bit earlier gives you more waking hours, so you don’t go through the day wondering, “When can I exercise?”
Exercising in the morning to lose 10 pounds clearly has advantages. Remember, no quick scheme exists that can get rid of the extra weight, so you have to use eating habits and exercise. You owe your body the chance to lose weight- so if exercising in the morning works better for you, make it a healthy habit.Article Source: http://www.ezinecrow.com
There’s more free information on how to lose 10 pounds, like this article, waiting for you at: www.Lose10poundsQuickly.com. The Idiot Proof Diet is also reviewed.
Trying to firm and tone? Looking for a bathing suit body? No problem!
If you’re resistance training program isn’t performing for you; there’s a solution. Get back to basics: give your routine a face lift by reviewing these 5 fitness canons.
Canon 1: Always Exhibit Proper Posture
The most important thing to remember when resistance training: proper form will make all the difference. Forget sets and reps, if it’s results you’re looking for and your form isn’t solid, you are asking for injury (not to mention an inferior workout).
Guarantee a shape-shift by using this technique:
Stand in front of the mirror with feet shoulder width apart, eyes facing forward. Tuck you hips under and engage your abdominals – this will protect your spine and lower back and place your body in the safety zone.
Use this technique when performing a lift from a sitting position, as well. Make a mental picture; train your mind to notice if you are out of alignment by recognizing how this protective, invisible girdle feels around your torso. Soon, you will find your body naturally conforming to this posture.
Canon 2: Always Be Aware of Your Breath
When performing a lift, always be aware of your breathing. This is especially important if you have considerations with your heart and blood pressure. If you hold your breath during resistance training you could be placing a dangerous amount of pressure on your heart.
Here’s a technique to help you breathe properly during a lift:
While engaging the lift: inhale through your nose. Continue to take in this long deep breath until you’ve reached capacity. Then, quickly exhale through the mouth on your exertion. Over time your breathing pattern will become rhythmic.
Canon 3: Know The Difference Between Precision and Momentum
It’s often been said: 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum. This statement demonstrates the difference in the two: Yes, you’ll need to challenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy, but begets equal results. The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.
Canon 4: Be Aware of Lifting To Heavy
Canon 4 is a natural extension of the previous principle. Remember: it’s important to make strength gains during resistance training (and this will happen naturally) however, if you are forcing the lift, you are using a weight that is too heavy.
Here’s the test: After a workout, you may experience some slight soreness in the muscle. However, if this soreness lasts beyond 48 hours, it may be a sign that you are lifting too heavy. As a rule: always aim to warm up and cool down, before and after your workout session.
Canon 5: Hydrate, Hydrate, Hydrate
The body is made of 60% - 70% water, therefore, it is important to hydrate the body before, during and after exercise as the increased exertion accelerates the rate of water loss. A rule of thumb is to drink at least an 8oz glass of water before during and after you workout. This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.
The Secret Canon:
Something else to keep in mind for a safe, effective workout: obtain proper footwear. This should not be taken lightly. Proper footwear will help protect your feet, back and joints from receiving the majority of impact. As a rule you should take a constant inventory of your feet, replacing your training shoes 2-3 times per year (depending on use). You will know when it’s time if they’ve broken down or feel loose and sloppy.
Above all: Listen to you body! Be aware of what is trying to tell you. It’s my guess, however, if you aim your awareness toward these canons of resistance training; your body will reward you with a strong, shapely, and injury free body - just in time for summer.Article Source: http://www.ezinecrow.com
Laura Turner is a natural health practitioner and author. She hosts www.beauty-and-body.com and publishes the New Body News and Wellness Letter, The Online Magazine Healthy People Read. ( www.new-body-news.com ) Subscribe for f.r.e.e. and receive her Special Report: “Take Charge of Your Health!” and check out her latest book: Spiritual Fitness!
Choosing fitness equipment for your personal use can be a rather daunting task. You can’t turn on the TV without seeing ads that promise or imply that if you buy their exercise product and use it for 10-20 minutes a day you will have a slimmer trimmer body. We all want to look better but be wary, check around, and see if you can find any test results on this product.
Before embarking on a fitness or exercise program check with your physician to be sure the program or equipment you are considering, is safe for you. Find out what the makers of a particular piece of fitness equipment claims it can do and check it out. There are web sites where you can find the results of testing, often these tests use several brands of say stationary bikes, for durability ease of use, and performance. Ask other users, a personal trainer or a coach at your local gym.
When you go out shopping for fitness equipment, wear comfortable shoes and clothing. Be sure to “ take a test drive’ on any piece of equipment that you are considering. Any retailer that refuses to let you try out a piece of equipment that you may want to buy, is not one you want to do business with.
There are questions you need to ask before purchasing any exercise equipment, Find out about warranty and return policies, and the cost and frequency of repairs.
Also ask if there is a trial period, after which you can return the item for full store credit or refund. Reputable dealers of exercise and fitness equipment are generally willing to do this.
If you work long hours and you don’t want the expense of a gym membership, you may be thinking about setting up a home gym. This can be confusing, which bike, treadmill or weight bench should you get? Do you have the space, What equipment will fit your budget? The American Council on Exercise suggests the following steps to help you make the right choice.
Identify Your Fitness Needs: Make sure that the activities you choose are enjoyable, or you are not likely to stick with it. Try to get equipment that increases resistance as you get stronger.
Determine your budget: The $99.00 treadmill from the discount store that falls apart in less than a year, is not a bargain. Shop around and compare prices, The cost range for a particular exercise device can span a wide price range, from store to store or web site to web site. Another possibility is to buy used equipment, but be cautious, only buy from authorized resale dealers. And get any warranty in writing.
Determine how much space is available: A treadmill requires at least 30sq. ft. A stationary bike, about10, and a Multi-station gym approximately 50-200 sq.ft. Examine the product: features, design, manufacture, safety, and serviceability. Make sure that while using the equipment, your body moves in a safe and correct manner.
Examine the product, make sure that features, design, manufacture and serviceability, Make sure that while using the equipment, your body moves in a safe and correct way, the equipment is comfortable, fits your size, and is not to difficult to learn.
Assess “bang for the buck” Is the equipment safe? Can you afford it? Is it adjustable? Durable? Does it fit the space you have allotted to it? Is there a warranty? And can you get parts. Does the company offer a service plan?
If money is really a problem, buy one good quality-training piece, like a treadmill then add inexpensive strength training equipment. Such as tubing, and bar bells, you can always add to your home gym later. Treadmills are very popular despite all the new equipment, with all the bells and whistles. They are great for a good cardiovascular workout.
Some reasons why you should at least consider a treadmill is: They can be used by people of all ages, they have handrails that can be used by those who have problems with balance, and you can choose to have either a low or high impact session. Most treadmills adjust for incline, which allows you to increase the intensity of your workout without increasing speed. No special training is needed if you can walk, you can use a treadmill.
Once you have decided to get a treadmill, there are some things you need to check, before handing over your credit card. First check the frame, it should be sturdy with no wobble. High alloy steel is better than aluminum, but is heavier and needs to be coated against rust; A welded frame is sturdier than a bolted one. And don’t even consider one with a plastic frame. The handrails can be either on the sides or in front like handlebars. Just be sure they don’t wobble or interfere with your arm swings. Check whether AC or DC powers the machine you are looking. Most homes use DC and AC will require a separate power line.
Speed ranges are important, and you definitely want one that can adjust to your comfort pace, either running or walking. The belt needs to be at least as long as your longest stride, and about 16 inches wide. Be sure that the incline adjustment is easy enough for you to do on your own. The more fancy bells and whistles on the control panel, the higher the cost, don’t buy what you won’t use. A well made quality treadmill will run you about $1,000 or more .Try to get a least a 2 year written guarantee on moving parts and 2 years on the frame.
There are all kinds of exercise and fitness equipment available besides treadmills, Stair climbers, stationary bikes, ski machines and free weights are just a few. Check consumer information Talk to people who use the equipment you are interested in, and research the benefits and drawbacks of items you want to purchase, You can also get good information from personal trainers and fitness coaches.
Used equipment can save you big bucks, but be cautious, only buy from reputable resale dealers, who will probably offer you a limited warranty. These dealers usually have all used equipment serviced and reconditioned, when possible.
The only way to get fit and stay that way is through, a program of proper nutrition and exercise. A fitness routine is like a marriage, if you aren’t committed it won’t work.Article Source: http://www.ezinecrow.com
If your looking for tips and advice on Exercise Bikes or fitness equipment in general, Martin Smith had a resource of information available. From Exercise Bikes to Home Fitness Equipment you’ll find something.
