HOW TO MAXIMIZE YOUR WORKOUT...
To get the most our of your workout you have to burn the most calories you can and get your heart rate up to a target heart rate which is usually 140-170 depending on
what kind of shape you are in, for a minimum of 20 minutes.... To take your pulse quickly keep moving .....Place your index finger on the large artery on your neck called
the carotid artery.... Get your watch it is a 6 sec. Count from the watch you count each beat of your heart... You multiply by 10.. That is your pulse.
Example: if your count of each heart beat for 6 seconds comes to 12 your pulse is 120. This of course is not as accurate as counting the beats per minute... But it keeps
your heart rate up so you can continue your workout.: how to burn the most calories on the bike, treadmill, elliptical and stair climber
Whether you prefer the stationary bike, treadmill, elliptical trainer or stair climber, the trick to burning more calories is avoiding common mistakes involving form, speed
and resistance, and time endurance.
Here are the top some mistakes people make.
They use the machines incorrectly... Don't Pedal like a maniac. You can't be using enough resistance if you are going so fast... Believe me you are not Superman. Nobody
can pedal so fast if the resistance is at the right level for it to challenge you. You should be doing 70-85 revolutions per minute for at least 20 minutes at the right
resistance.
To get the most our of your workout you have to burn the most calories you can and get your heart rate up to a target heart rate which is usually 140-170 depending on
what kind of shape you are in, for a minimum of 20 minutes.... To take your pulse quickly keep moving .....Place your index finger on the large artery on your neck called
the carotid artery.... Get your watch it is a 6 sec. Count from the watch you count each beat of your heart... You multiply by 10.. That is your pulse.
Example: if your count of each heart beat for 6 seconds comes to 12 your pulse is 120. This of course is not as accurate as counting the beats per minute... But it keeps
your heart rate up so you can continue your workout.: how to burn the most calories on the bike, treadmill, elliptical and stair climber
Whether you prefer the stationary bike, treadmill, elliptical trainer or stair climber, the trick to burning more calories is avoiding common mistakes involving form, speed
and resistance, and time endurance.
Here are the top some mistakes people make.
They use the machines incorrectly... Don't Pedal like a maniac. You can't be using enough resistance if you are going so fast... Believe me you are not Superman. Nobody
can pedal so fast if the resistance is at the right level for it to challenge you. You should be doing 70-85 revolutions per minute for at least 20 minutes at the right
resistance.
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Diet long enough and you’re bound to reach a stage where the losses level off and the scale is stuck on the same three digits for weeks. What causes the stall? Routine
does.
"If you do the same workout over and over again (and eat the same foods), your body adapts and becomes more efficient," says Jason Parsons, Fitness Manager,
Columbia Tech 24 Hour Fitness in Vancouver, Wash. "The trouble with that is that now it requires less energy to do the same activity." Here are four ways to nudge the
scale back to its downward trend:
Create Diet Drama: Busting through a plateau requires change. If you eat the same "healthy" foods every day, your body will eventually use less energy to metabolize
them. Load up on different fruits and vegetables -- those you’ve never tried before -- and seek out new seasonings, dressings and condiments.
Move It: Park your car at the opposite end of the parking lot, take the stairs instead of the elevator or walk around the building during your lunch break, says Parsons.
Even just five minutes burns an additional 24 calories. Eventually all of those extra calories add up.
Crank It Up: When the workout that used to leave you huffing, puffing and sore for days barely makes you break a sweat, it’s time to add intensity. Instead of logging in
your regular half hour on the treadmill at a steady 4.5 mph pace, try the interval option or take your workout on the road and use the terrain to act as intervals. Run in the
sand or up hills and use landmarks to signify a change of pace.
Get Uncomfortable: To continue losing weight, you have to get out of your comfort zone. Someone who has never tried yoga will exert more energy and burn more
calories during a class than an experienced yogi. Find something you don’t know how to do and give it a go.
--
Amy Paturel
To read the rest of these articles please click here... It will come up in its own browser window.
does.
"If you do the same workout over and over again (and eat the same foods), your body adapts and becomes more efficient," says Jason Parsons, Fitness Manager,
Columbia Tech 24 Hour Fitness in Vancouver, Wash. "The trouble with that is that now it requires less energy to do the same activity." Here are four ways to nudge the
scale back to its downward trend:
Create Diet Drama: Busting through a plateau requires change. If you eat the same "healthy" foods every day, your body will eventually use less energy to metabolize
them. Load up on different fruits and vegetables -- those you’ve never tried before -- and seek out new seasonings, dressings and condiments.
Move It: Park your car at the opposite end of the parking lot, take the stairs instead of the elevator or walk around the building during your lunch break, says Parsons.
Even just five minutes burns an additional 24 calories. Eventually all of those extra calories add up.
Crank It Up: When the workout that used to leave you huffing, puffing and sore for days barely makes you break a sweat, it’s time to add intensity. Instead of logging in
your regular half hour on the treadmill at a steady 4.5 mph pace, try the interval option or take your workout on the road and use the terrain to act as intervals. Run in the
sand or up hills and use landmarks to signify a change of pace.
Get Uncomfortable: To continue losing weight, you have to get out of your comfort zone. Someone who has never tried yoga will exert more energy and burn more
calories during a class than an experienced yogi. Find something you don’t know how to do and give it a go.
--
Amy Paturel
To read the rest of these articles please click here... It will come up in its own browser window.
Recent studies have begun pointing to a wide variety of factors, including body weight, food choices, and lack of sleep, by which we can unwittingly alter not
only when we experience hunger but also what items appear appetizing and how much food it takes to trigger a feeling that we've had enough.
Our bodies rely on a host of involuntary cues to regulate food consumption. In 1999, researchers discovered a hormone that contributes to strong feelings of
hunger. Throughout the day, its concentration in our bodies rises and falls. Although we're not aware of these ups and downs, they drive our behavior, either
moving us toward the table or letting us get on with the rest of our lives.
Cycles of this powerful hormone-dubbed ghrelin, after a Hindu word for "growth"—reflect a complex interplay of chemical signals that scientists are now
beginning to untangle. In the last 2 years, research has also begun pointing to an array of diet and lifestyle factors that modify the body's production of ghrelin
and other eating-related signals.
Such findings are not just curiosities. As the complex picture of ghrelin and its allies has been getting clearer, the medical community has begun considering new
drugs, lifestyle changes, and other interventions to counter people's penchant for overeating. On the table are billions of dollars and the health of millions of
people.
To read the rest of this article... Please click here..
only when we experience hunger but also what items appear appetizing and how much food it takes to trigger a feeling that we've had enough.
Our bodies rely on a host of involuntary cues to regulate food consumption. In 1999, researchers discovered a hormone that contributes to strong feelings of
hunger. Throughout the day, its concentration in our bodies rises and falls. Although we're not aware of these ups and downs, they drive our behavior, either
moving us toward the table or letting us get on with the rest of our lives.
Cycles of this powerful hormone-dubbed ghrelin, after a Hindu word for "growth"—reflect a complex interplay of chemical signals that scientists are now
beginning to untangle. In the last 2 years, research has also begun pointing to an array of diet and lifestyle factors that modify the body's production of ghrelin
and other eating-related signals.
Such findings are not just curiosities. As the complex picture of ghrelin and its allies has been getting clearer, the medical community has begun considering new
drugs, lifestyle changes, and other interventions to counter people's penchant for overeating. On the table are billions of dollars and the health of millions of
people.
To read the rest of this article... Please click here..
WHY YOU SHOULD EXERCISE IN THE MORNINGS.....
If I had to pick a single factor that I thought was most important in a successful exercise or weight loss
program, it would be to exercise first thing in the morning... Every morning! Some mornings, you may
just be able to fit in a 10 minute walk, but it's important to try to do something every morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for
hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you
exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically
different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day...that they aren't as
hungry and that they make better food choices. Several people have told me that it puts them in a
"healthy mindset"
5. If you exercise at about the same time every morning... And ideally wake-up at about the same time on
a regular basis, your body's endocrine system and circadian rhythms adjust to that, and physiologically,
some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for
waking and exercise because it "knows" it's about to happen...why? Because it "knows" you do the
same thing just about everyday. You benefit from that in several ways...
A) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body
and thus it's never really "prepared" to awaken.
B) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're
sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.
C) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to
muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's
time they've set aside to do something good for themselves...to take care of their body and mind. Many
find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity... On average it lasts four to ten
hours after exercise! No sense in wasting that while you're sleeping. :)
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd
exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a
priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated
that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)
10. You'll feel GREAT! DO IT! :)
Author and exercise Physiologist, Greg Laundry, offers free weight loss success stories and articles, and
unique weight loss programs at his site.. http://www.greglandryfitness.com
Thank You Greg Landry!
The Ultimate Weight Loss eBook!
You can start losing weight in 10 MINUTES!! The Ultimate Weight Loss eBook has helped THOUSANDS
lose tons of BODY FAT.
If I had to pick a single factor that I thought was most important in a successful exercise or weight loss
program, it would be to exercise first thing in the morning... Every morning! Some mornings, you may
just be able to fit in a 10 minute walk, but it's important to try to do something every morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for
hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you
exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically
different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day...that they aren't as
hungry and that they make better food choices. Several people have told me that it puts them in a
"healthy mindset"
5. If you exercise at about the same time every morning... And ideally wake-up at about the same time on
a regular basis, your body's endocrine system and circadian rhythms adjust to that, and physiologically,
some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for
waking and exercise because it "knows" it's about to happen...why? Because it "knows" you do the
same thing just about everyday. You benefit from that in several ways...
A) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body
and thus it's never really "prepared" to awaken.
B) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're
sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.
C) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to
muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's
time they've set aside to do something good for themselves...to take care of their body and mind. Many
find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity... On average it lasts four to ten
hours after exercise! No sense in wasting that while you're sleeping. :)
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd
exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a
priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated
that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)
10. You'll feel GREAT! DO IT! :)
Author and exercise Physiologist, Greg Laundry, offers free weight loss success stories and articles, and
unique weight loss programs at his site.. http://www.greglandryfitness.com
Thank You Greg Landry!
The Ultimate Weight Loss eBook!
You can start losing weight in 10 MINUTES!! The Ultimate Weight Loss eBook has helped THOUSANDS
lose tons of BODY FAT.
Tips to Avoid Overeating During the Holidays
1-4 TIPS BY
By Abby Aronowitz, Ph.D.
'Tis the season to feast with family and friends.
Thanksgiving is the unofficial kickoff to holiday indulgence and overeating. Each holiday season, through the New Year, many of us excuse
the mountains of calories consumed. Why do we tend to eat past the point of satiation during this time of year?
There are many reasons we overeat during the season of celebration. Preparation for the holidays exacerbates everyday stress by adding
more social obligations, financial pressures and time constraints. Stress can also accumulate from family members or expectations to have a
great time at parties.
Even if you're having a great time, it's easy to lose track of calories. Social pressure from "food pushers" may be difficult to manage without
hurting their feelings, or you feeling guilty. And if you think New Year's resolutions will eliminate those extra pounds, think again! Most weight
loss resolutions don't last.
So, what can we do to manage our cravings, stress and avoid weight gain during this time of caloric bombardment? Here are seven tips to get
you through with ease and enjoyment.
1. Experiment:
Allow yourself to have anything and everything you want to eat, but become a fabulous food manager. Food may not make you fat, but food
abuse might! Choose seasonal foods you aren't likely to eat during the rest of the year -- eliminate those commonly available. For example,
choose squash pudding instead of eating bread with butter.
2. Serve Yourself:
Politely insist on serving yourself. Take very small portions, eat slowly, and pay close attention to taste and cues of becoming full. Enjoy
seconds or thirds of what you love, but keep the portions small and don't feel guilty for leaving out what's less than delicious. Leftovers are
either wasted in the garbage or wasted on your body, and the former is much less fattening!
3. Politely Push Away:
Handle well-intentioned hosts who continually offer more food by showering them with compliments and appreciation. And kindly refusing to
overindulge. If they are insulted by your refusal to overeat, recognize that it is their problem to cope with.
THE FOLLOWING TIPS ARE FROM...
By Abby Aronowitz, Ph.D.
Thanksgiving is the unofficial kickoff to holiday indulgence and overeating. Each holiday season, through the New Year, many of us excuse
the mountains of calories consumed.
Why do we tend to eat past the point of satiation during this time of year? Here are more tips from our expert.
4. Know Your Limits:
Fats are fattening -- so eat nuts one at a time, eliminate some crusts on pies, and limit how much you drink eggnog. Begin with slivers of
appealing deserts, and go back for more if you want. But don't hoard everything onto one plate.
5. Be Active:
Continue to exercise by adapting to the season. Dress in layers with a hat, remembering that outdoor activity warms you up quickly. Try a
family activity or work out inside, run up and down stairs, or sneak away to the gym, even for 20 minutes!
6. Compensate:
Minimize calories throughout the day or week by having low calorie nutrition bars or a glass of a low calorie nutritional drink. Doing this before
going to events can help you avoid being ravenous and maximize control of your hunger.
7. Find Support:
Holiday stress is as common as holiday blues. The holidays can emphasize feelings of isolation and loneliness -- which can cause us to eat to
deal with the pain -- and leads to fattening results. Try to become your own best friend by soothing yourself with kind words, instead of
beating yourself up for not meeting increased demands. Or find support from friends or express your emotions through journal writing.
Remember, deprivation as well as over-indulgence can sabotage any reasonable plan, so enjoy responsibly. Happy Holidays!
Abby Aronowitz, Ph.D., is the author of "Your Final Diet." She is a certified clinical psychologist, weight management coach and motivational
speaker.
THIS IS AN ARTICLE BY TRACEE CORNFORTH... IT IS ABOUT SLEEP....... THE CONNECTION
BETWEEN LOSING WEIGHT AND REST.
Adjusting your sleep habits will help you to lose weight in the New Year, or anytime, according
to sleep experts. Here are a few tips that can help you keep your weight loss resolution.
Don't eat right before bed, but make sure you've eaten a good dinner so you don't go to bed
hungry.
Regular exercise is key to weight loss; however, make sure you exercise at least three hours
before you go to bed.
Find a relaxing bedtime routine and stick with it--it could be something as simple as a warm
bath or reading a book (a really boring book such as a how-to manual is almost guaranteed to
put you to sleep fast).
Caffeine, cigarettes, and alcoholic beverages don't help you sleep, in fact they may actually
make sleep impossible, so avoid these substances late in the afternoon and evening.
Don't take a daytime nap if you have trouble sleeping at night.
Make your bedroom a pleasant place for sleeping. Set your thermostat to a temperature you
find comfortable and make your room as dark and quiet as possible.
If you have been trying to sleep for 30 minutes and are still awake, get out of bed. Go in
another room and do something relaxing until you feel like you are sleepy enough to go to
sleep.
See your health care provider if sleep problems continue for more than a few weeks, or if
sleep loss interferes with your daily life.
Source: PR Newswire
ATTENTION TO ALL PRO ANA AND PRO MIA.....
THERE IS A LINK TO ANOREXIA AND SEXUAL ABUSE IF YOU ARE HAVING TROUBLE WITH
SEXUAL ABUSE PLEASE CLICK HERE... THIS LINK TO READ ARTICLE.... IT WILL COME UP
IN ITS OWN BROWSER WINDOW... PLEASE READ THIS AND SEEK HELP. NO ONE
SHOULD BE HIT OR SEXUALLY ABUSED!!!
THERE IS A LINK TO ANOREXIA AND SEXUAL ABUSE IF YOU ARE HAVING TROUBLE WITH
SEXUAL ABUSE PLEASE CLICK HERE... THIS LINK TO READ ARTICLE.... IT WILL COME UP
IN ITS OWN BROWSER WINDOW... PLEASE READ THIS AND SEEK HELP. NO ONE
SHOULD BE HIT OR SEXUALLY ABUSED!!!
TIP.. DO A CLEANSE FIRST CLICK HERE. TO TAKE OFF
5-10LBS REALLY FAST, THEN DO A DETOX DIET CLICK HERE
FOR 2 WEEKS TO CLEAR OUT YOUR SYSTEM AND THEN
MAINTAIN WITH A NATURAL SUPPLEMENT AND A FAT
BURNING FOOD DIET. CLICK HERE.
5-10LBS REALLY FAST, THEN DO A DETOX DIET CLICK HERE
FOR 2 WEEKS TO CLEAR OUT YOUR SYSTEM AND THEN
MAINTAIN WITH A NATURAL SUPPLEMENT AND A FAT
BURNING FOOD DIET. CLICK HERE.
| The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 2009 Prothinspo, Pro-Thinspo.com, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. All content on this website should be considered for entertainment purposes. |