Benefits of Exercises To Build The Back Muscles

Exercises to build the back muscles should form a part of your daily exercise routine. Most of us forget to exercise the back muscles though they are vital for maintaining proper posture and preventing debilitating back pain later in life. A strong and healthy back prevents injuries to the back in the normal course of life.



Back injuries and back pain are one of leading problems that most men and women face in their life times. Many have to restrict their activities because of pain. Exercises to build the back muscles can strengthen them and make them supple and pliant so you can do a variety of tasks with least discomfort. As somebody said only the person who suffers back pain understands how difficult it can become to do even the most simple of tasks like bending and retrieving a toy.



Modern lifestyle where we sit on bad chairs with bad postures is a major reason why back pain has become almost normal part of most people's lives. The lifestyle of people in older days involved a lot of physical labor, bending and stretching and they never had back problems. Long hours sitting in front of computers with head bent forward with no support for the back can weaken your pain and easily injure it.



The exercises to build the back muscles are simple to do and don't take much time. About 10 minutes are quite enough to strengthen your muscles for day-to-day activities. It is one of the reasons why we easily and conveniently forget to do them. Before you start your exercises to build the back muscles learn a little about your back. Your back comprises of three main areas the upper-back, middle back and the lower back. Every part is important and needs to be exercised. There are any number of websites and articles that will teach you simple to do exercises to build the back muscles.



However, if you want the chiseled body builder look you need to really work hard at it. It requires a fitness regime that is quite intense and takes a lot of effort. You have to be prepared to spend hours in the gym every week, building your muscles through weight training and properly nurturing the muscles through well balanced diet and body building supplements. Your muscles need a lot of food to grow and become bigger and recover from workouts when body building.



You can choose the level of exercises to build the back muscles that suit your needs.



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Atkins and South Beach Diets Compared

Low-carb diets have been in the market for quite some time now. Two of the most common these days are the Atkins and South Beach diet.

Beginnings

Both were developed by medical doctors (cardiologists) who -- according to reports -- were trying to help Americans lose weight given their high carb diets.

Atkins Diet was the first to be developed and is thus, the more popular. It was developed by the late Dr. Robert C. Atkins as early as the 1972 but became more widely popular -- despite the oppositions -- in the 1990s.

Dr. Arthur Agatston, also a cardiologist but from Mount Sinai Cardiac Prevention Center in Miami Beach, Fla., is known as the father of the South Beach diet. His work came a lot later through his book: "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy weight loss" published in 2003.

Similarities

Both popular diet plans advise dieters to avoid carbohydrates and follow stringent steps to ensure that the significant weight lost during the program does not come back.

Both start with the so-called induction phase where the body of the dieter is "trained" for the routine.

Both diet plans come with suggested food lists where dieters can mix and match foods to suit their tastes. Of course, like other diet plans, both plans advise dieters to stay away from food not included in the lists.

Among the "dont's" in Dr. Atkins' list are fruit, bread, pasta, grains, starchy vegetables, nuts, seeds, legumes, and some dairy products except cheese, cream, and butter.

Aside from fruit, bread, pasta and vegetables, South Beach dieters are also advised to stay away from potatoes, cereal, rice, and corn, especially for the first two weeks of the induction or introductory period. After this period, these can be slowly re-introduced into the body, albeit in smaller amounts.

Both diet plans have a lifetime "maintenance" phase where hopefully dieters will be so accustomed to either plan that they hardly recognize that they are dieting at all.

Differences

While both diet plans restrict carbohydrate intake, the South Beach diet is said to be more forgiving by not totally eliminating carbs. It distinguishes between "good" and "bad" carbs and even "good" and "bad" fats. South Beach encourages intake of "good" carbs and fats.

Low-sugar carbs with low glycemic index are "good" carbs under the South Beach plan. Food rich in fiber are also recommended.

Atkins's diet routine helps the body to burn fat instead of carb. The goal is to help the dieter achieve good health.

Atkins's diet plan involves four phases while the South Beach plan has three phases.

In both plans, the introductory stage aims to condition the body for some changes to prepare for the program.

In Atkins diet, the body is trained to burn fat instead of sugar to help curb the cravings for sugar and break addiction to some foods.

In South Beach diet, the initial phase involves cutting on high-carb foods, which can be gradually re-introduced in small amounts in the next phase. In this case, South Beach debunks myths that this approach prevents dieters from getting healthy mix from all food groups.

Atkins dieters go through the next following phases: ongoing weight loss, pre-maintenance and lifetime maintenance.

The last two phases of South Beach diet are called re-introduce the carb and diet for life.

What's key in the maintenance phase in Atkins is to keep portions of food at small amounts.

Atkins diet guarantees no hunger deprivation because its long-term goal is healthy diet.

South Beach's promise is a "change in the way of eating," with the dieter not recognizing at all that he is on a diet.

Summarizing the Diets

Atkins Diet

Developed by cardiologist Dr. Robert C. Atkins in 1972, with his “Diet Revolution”, a high-protein, high-fat, low-carbohydrate diet.

The program focuses on a low-carbohydrate diet.

The Program has 4 phases:

1. induction phase (train the body to burn fats instead of carb)

2. ongoing weight loss

3. pre-maintenance

4. lifetime maintenance

South Beach Diet

Developed by cardiologist Dr. Arthur Agatston of Miami, Florida, who in 2003, published the book “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss".

The program distinguishes between “good” and “bad” carbohydrates, and “good” and “bad” fats.

Take in “good” carbs and fats.

The program has 3 phases:

1. 2-week introductory or induction phase (strictly no carbs)

2. re-introduce the carbs

3. diet for life

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The Psychology Of Weight Loss

You see the razor-thin models gracing the covers of magazines…you watch actors and actresses on the big screen who seem to never gain a pound. And you wonder: How do I differ from them? You may be surprised to learn that a number of famous people at one time had difficulty maintaining a healthy weight. But they were able to conquer their problem, thanks to a new-and-improved, healthy view of eating.

You may not realize it, but there is a certain psychology at work in successful weight loss. It is no surprise, then, that the magazine Psychology Today has explored the issue in-depth. In October of 2004, the magazine posted an article on its website detailing the experiences of Diane Berry, a nurse practitioner who studied women who had shed at least 15 pounds and had maintained their weight loss for an average of seven years.

The women shared some important things in common. For instance, they all achieved their weight loss through either Weight Watchers or TOPS, which meant that they had a firm support network as they tried to maintain their weight. The group meetings were highly important, because they learned to recognize that they were certainly not alone in their struggles with weight. The women were also quite unusual because up to 90 percent of individuals who have lost weight end up putting it back on within five years.

Another common trait of these women is that they appeared to undergo a profound mood shift as they made the transition from fat to thin. From all indications, they appeared to be depressed when they were heavy but, as they attempted to lose weight, their mood brightened.

For these women, healthy eating became a habit—a habit they refused to break. They themselves recognized the tremendous role that psychology plays in weight loss. They refused to give in to negative feelings of frustration and denial and chose a positive path instead. The women also made it a point to weigh themselves regularly so that they could chart their progress.

And they recognized that maintaining weight loss would be a lifetime struggle. They knew that they could not attempt a weight loss program then put it back on the shelf. They had to learn new eating patterns that they could continue week in and week out. In some cases, they likened their struggle to that of an alcoholic. In other words, they recognized the gravity of their problem and took steps to correct the situation.

Perhaps the most interesting aspect of these women’s experiences was the fact that their weight loss actually came in spurts. At times, they regained their weight, but they did not let that deter them from their final goal. They simply viewed their setbacks as challenges that they needed to overcome. This may be the key psychological trait that separates successful dieters from unsuccessful ones—perseverance. In essence, these women were able to change their personalities in a positive way in order to achieve their long-term weight loss goals.

Another interesting aspect of this study was that it showed that the women who had undergone weight loss transformation were genuinely happy. This shows the tremendous psychological impact that weight loss can have on an individual. Once an individual is free from the burden of extra weight, he or she is better able to meet the challenges of life head-on. The dieter benefits from positive reinforcement, as relatives, friends, and co-workers congratulate him or her for the weight loss. In this way, losing weight can be quite a life-affirming experience and can lead to a more optimistic outlook on life.

It must be noted here that the psychology of weight loss is a complicated matter. There is no single ingredient that can turn a fat person into a thin one. However, recognizing that there is a psychological component to successful weight loss may, in fact, be half the battle. Once an individual recognizes that he or she is engaged in a psychological fight, he or she is better able to do battle. By retraining oneself to seek healthy approaches to diet, one can, in effect, mold oneself into a new individual—one that no longer lives to eat, but simply eats to live.

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Chocolate Is Good For You

Great news on the chocolate front! Chocolate is good for you. Under certain circumstances.

Katherine Tallmadge, spokesperson for the American dietetic Association, says, in the February 9, 2005, WASHINGTON POST, that “cacao, or cocoa beans, contain ‘flavanols,’ naturally occurring plant compounds also found in tea, red wine, and apples. Their properties have been studied as heart disease inhibitors.”

Carl L. Keen, chair of the department of nutrition at University of California, Davis, states in the same article that “the flavanols in cocoa help maintain a healthy vascular system. They reduce blood clotting -- an aspirin like effect -- reduce oxidative damage and improve blood flow.”

Unfortunately the flavanols in chocolate are bitter and are mostly removed from processed chocolate. The level decreases with each step, from the bean to the cocoa powder, and ultimately to a finished product. But big manufacturers like Nestle and Mars Inc.(producers of M&Ms) are working on chocolate items that are -- what else? -- good for you. We can soon expect chocolate bars and candies that advertise their high level of flavanols. In the meantime, the only product that states its flavanol level is Mars’ Dove Dark Chocolate, which has 150 mg. in 1.3 oz., a high level. It also has 200 calories. We live in an imperfect world.

While we’re waiting for more high-flavanol products, Ms. Tallmadge recommends unsweetened cocoa powder, but not the alkalized “Dutch processed” kind, which has had its flavanols reduced. Next in desirability is semisweet or bittersweet chocolate with a high cocoa percentage. Some chocolates contain as much as 70 percent cocoa, but they can have as little as 35 percent. The percent of cocoa in milk chocolate can be even lower, and she does not recommend it. She says, “I recommend cocoa or an ounce per day of dark chocolate, which may be about 110 to 150 calories, depending on the chocolate. Any more than that and you’re probably going to take in too many calories for weight control.”

Do you have any idea of what you just read? A highly qualified nutrition professional is RECOMMENDING that you eat chocolate! Maybe not large quantities of chocolate, but chocolate. If you have suffered much in the area of chocolate, you may want to enlarge that statement and post it on your bathroom mirror, where it can cheer you on rainy mornings.

Now comes the chocolate frosting on the cake. Deanna K. reports: “The Diabetic Educator told me about CARBOLITE, a 1.1 oz. low carb chocolate bar made with Splenda, containing 0 sugar carbs, 15-18g carbohydrates, depending on flavor. On Google type in ‘Carbolite’for more information.”

Deanna continues, “The other chocolate bar that I think is acceptable is Amber Lyn Chocolates (fine imported Belgian chocolate), sugar free and carb conscious. A little higher in calories than Carbolite, the 1.2 oz bar has 15-16g carbs. For nutrition information visit www.amberlynchocolates.com.” The dark chocolate bars have 157 calories.

Flavanols are not listed, but these dark chocolates are a good bet for that HEALTHFUL piece of chocolate it is your DUTY to eat regularly. And soon, no doubt, manufacturers will begin to formulate their candies to be high in flavanols -- and say so.

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Find Janette Blackwell’s storytelling country cookbook, STEAMIN’ DOWN THE TRACKS WITH VIOLA HOCKENBERRY, at www.foodandfiction.com. Or visit her at www.delightfulfood.com.

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The Medical Aspects of Facial Exercise

Chances are almost every family will deal with either a stroke or other catastrophic muscle debilitating illness, trauma or injury – usually, this produces an inability to adequately formulate and articulate words and phrases. Most likely, these patients will require certain retraining from a speech pathologist or an orofacial mycologist to strengthen the lips, tongue and facial muscles.

There are many conditions that can be treated with facial retraining; thumb suckers, those who experience swallowing problems, open bite and tongue protrusion can be successfully treated with orofacial myology therapies, orthodontics and other occupational modalities

Orofacial therapy is primarily facial exercise that has been proven to alleviate the horrors of cosmetic surgical failures, aid orthodontic cases, Bells Palsy, Down Syndrome, and Facial Muscle Paralysis and so on. Facial exercise provides regained balanced symmetry to restore the face as it was before; this is very exciting information because in the past, what was done with surgery, can usually be accomplished with facial exercise.

One facial exercise client described how allergies had caused under eye puffiness and swelling; this caused him to look angry and tired. After just a few days of using certain facial exercise techniques, he wrote to say his breathing had dramatically improved and as a bonus, the swelling had decreased so he looked and felt better.

Facial exercise can also be used cosmetically. Rather than opt for a surgical procedure for treatment of a sagging face, facial exercise can provide much needed lifting, toning and strengthening of the face and neck. Exercise for the face produces the best possible facial appearance, altering facial expression in just minutes a day in the privacy of one’s own home. The results can be startling and in fact, obtaining phenomenal results is very simple as the muscles rejuvenate and skin becomes revitalized with oxygenation. The stimulated cells thrive with increased activity that facial exercise provides.

Elective surgery is still risky as complications may arise; there’s usually loss of feeling or sensation for quite some time after the procedure and sometimes the results may be disappointing. With exercise the muscles and skin lift, tone and tighten restoring the face. Most facial exercise users believe they look years younger than those who have had face lifts. In fact, facial exercisers look better and better while surgical recipients are thinking …” when will I have to do this again?”

The Medical Aspects of Facial Exercise

Facial muscle disorders that compromise appearance and function can be treated to provide the best possible facial appearance and better self-esteem for every user. Whether your need for facial exercise is medical or cosmetic, your face will enjoy the health benefits of rejuvenating, strength building movements.

The Battle Of Diet vs. Exercise

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Supporting Your Weight Loss Goals

As anyone who has ever been on diet knows, trying to lose weight is hard enough without any added pressures. While having your own personal weight loss coach would certainly help matters, for many people that is simply an unaffordable daydream.

Never the less, success stories around the world have proven that the most issue regarding successful weight loss is not the type of diet that you undertake, but rather the presence of moral support to help you along the way.

Moral support provides a number of useful benefits while attempting to lose weight. One of the most important of these benefits is motivation. The very act of letting others know that you intend to lose weight automatically makes you more accountable to lose the weight. While you may feel its okay to renege on your goals when it’s only you involved; you will be far less likely to break a promise to others. That in itself can be a strong motivator. In addition, a support network can make the time you spend exercising and dieting more enjoyable and feel less like a chore.

There are a number of ways that you can gain the moral support you need to make your weight loss program a success. One of the easiest ways to do this is to find a weight loss buddy. This individual may be someone within your own home or family or even someone in your community or at your job; however they do not necessarily need to be participating in a weight loss program as long as they support your goals in a healthy manner.

This individual can support you by going to the gym with you or even accompanying you during a daily walk. In today’s hectic world it can be difficult to find time to catch up and bond with the important people in your life, but this provides an excellent way to spend time with those close to you as well as gain the needed emotional support to succeed at your weight loss goals.

A support partner can also help motivate you by encouraging you to stick with your commitments. Even someone who does not live within your area can help by picking up the telephone to ask how thing’s are going.

Beyond finding a personal weight loss buddy, you can take advantage of the benefits offered through moral support by joining a weight loss support group. During the last few years, these groups have become quite popular and boast numerous success stories annually. Some of the most well known programs, such as Jenny Craig and Weight Watchers, combine weight loss support with specific diet regimens. For a specified fee members meet on a regular basis to evaluate progress and does what works and what does not.

While many of the most well known weight loss support programs also combine specific diet regimens, not all support programs provide strict dietary guidelines. Some support programs are just about the support. Taking Off Pounds Sensibly, often referred to as TOPS, is one of these groups. With more than 200,000 members in North America; TOPS was founded 50 years ago for the purpose of providing ongoing support to dieters.

Online diet and weight loss forums also provide important moral support for those engaged in weight loss efforts. Numerous websites have sprung up all over the net for the sole purpose of encouraging dieters to meet up in cyber space to discuss matters related to weight loss. The accountability factor related to weight loss forums may not be quite as strong as a weight loss buddy or local weight loss and support program, but it can help dieters to connect with like minded individuals on a host of issues related to diet and weight loss.

Regardless of the type of support system you choose, the important issue at hand is to make sure that you surround yourself with individuals who will motivate and encourage you during an admittedly difficult time. With the right combination of support, nutrition and exercise you can accomplish anything.

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Does Pyruvate Help In Weight Loss?

There is currently a debate as to whether or not pyruvate can help in weight loss. There are two distinct camps, although the body of evidence favors those that believe that they can lose weight by taking a pyruvate supplement.



However, pyruvate is not an essential substance, which means that it is produced in the body from other substances. It is, in fact, the product of glycolysis, in which glucose is metabolized in the presence of oxygen to adenosine triphosphate (ATP), the molecule of energy, and two molecules of pyruvate.



The two pyruvate molecules then generate further energy by one of two pathways. In the first, the pyruvate forms acetyl-coenzyme A which is the first part of the Krebs Cycle, also known as the Citric Acid Cycle, which is responsible for energy production in the mitochondria. In the second, the pyruvate forms oxaloacetate, which is either used to form intermediates used in the Krebs Cycle or to generate more glucose through the process of gluconeogenesis.



The ATP formed in the mitochondria is a form of stored energy, just like a battery. When energy is released it is converted to adenosine diphosphate and the battery is discharged. The Krebs Cycle then adds another phosphate group to convert it to the triphosphate again, and so on. The energy is not carried round the body, but used in the cells in which it is generated. Every cell in the body contains a mitochondrion, and generates its own energy. Pyruvate is needed in every one of them.



The upshot of all this is that pyruvate is created naturally by the body, and therefore needs no supplementation. However, if there is a need to stimulate or increase the breakdown rate of blood sugars to prevent their later metabolism to fat, and hence help to prevent weight increase, then supplementation could be effective. In fact, it can be argued that the more pyruvate available then the more is the potential for energy to be generated, although it is glucose that is the main player in that scene.



In the absence of supplementation, of course, pyruvate is available naturally in cheese, red wine, dark beer and apples, and is also produced from pyruvic acid. The acid itself can cause some gastrointestinal problems, but when it sees a calcium or sodium salt, such as common salt, it forms the stable pyruvate. But the real question is, if pyruvate can be used to reduce weight, then by what mechanism? Without a projected mechanism then the practical results cannot be explained, which renders pyruvate just a player but not necessarily the major player.



The answer to this question is slightly open in that while many believe that pyruvate can be used to reduce weight and body fat, just as many do not, believing that there is insufficient evidence to reach that conclusion. However, if we examine the potential mechanism and determine the probability of that occurring, then we should be able to answer that question.



Athletes claim that pyruvate supplements help them to perform better through its effect on the Krebs Cycle that is responsible for the generation of energy in the body. It speeds up the transport of proteins and glucose into the mitochondria of the muscles, and so enables energy to be generated rapidly within the muscle cells when required.



This is a reasonable hypothesis, and one that is perfectly feasible given our knowledge of how the Krebs Cycle works. Pyruvate is an essential component of the Cycle, and in the presence of an excess of the other components, then additional pyruvate might well speed it up, and so generate energy faster and perhaps even increase the rate of thermogenesis and the burning of fat in the body.



However, there is another possible reason for pyruvate helping to give the appearance of an increase in energy levels, and one that is just as feasible. During exercise, whether in a gym or in actual competition, the body first uses the energy generated in the mitochondria through the natural operation of the Krebs Cycle. Once the blood glucose is used up, the glycogen stores in the muscles and liver are used.



Glycogen is the body's reserve store of energy, and is used when blood glucose has been depleted. Since pyruvate generates an increasing reliance on blood glucose for energy, the store of glycogen remains unused until it has to be, and hence the body appears to gain in energy. However, although this can explain at least partially the increased energy athletes experience when taking pyruvate supplements, it does not explain the loss in fact, that generally occurs after the glycogen reserves have been used up.



A six week double blind study carried out in Connecticut in 1999 on 26 people given 6 grams of pyruvate a day for 6 weeks resulted in a significant decrease, not only in body weight, but also in the mass of body fat, in the group given the pyruvate, but no effect in the control group.



A study in Pittsburg again showed pyruvate to result in loss of fat, with a group of overweight women losing three pounds more fat than a control that were given a placebo. However, the results here were questionable since the difference in weight loss was small in comparison to the original weight of the subject.



The same is true of a follow-up study in which the control group lost only two pounds less than the pyruvate group. A third study in the same group should only a 1.5 pound difference. These results are no conclusive, although the weight of evidence is in favor of pyruvate being effective in helping you to lose weight. However, it has not yet been universally accepted.



Is there a downside to using pyruvate that could argue against its use unless its effects have been conclusively proved? Probably the only one is that pyruvate can cause gastrointestinal problems if taken in large doses, but these would have to be in the region of around 30 - 50 grams daily, which is above those normally recommended not to mention very expensive.



Although the jury is still out on pyruvate, it seems that it does help to reduce weight, and that apart from the gastric discomfort when excessive amounts are used, it has no side effects. It is also of use in enhancing energy levels, and in demand by athletes and body builders, and its effects are supported by theory and the way it works in the mitochondria to generate energy.



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More information on pyruvate for weight loss is available at VitaNet ®, LLC Health Food Store. http://vitanetonline.com/

Healthy Weight Loss Diet Plan | Fat Loss Workout | Various Ways to Loss Weight Easily

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Why Do You Get Hungry? Appetite, Diet and Weight Loss

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7 Key Reasons To Keep Exercising

If you still have problems making up your mind about exercising, here are seven good reasons why you shouldn't delay any longer.

1. You’ll Live Longer

People who exercise regularly can expect to live longer. In fact, people who get a good workout almost daily can add nearly four years to their life spans, according to several studies.

2. You’ll Look Younger

Studies have shown that regular exercise, both aerobic and strength training, will help you look and feel younger. Another study of seniors who exercised regularly showed that their genetic profile was more like that of young people than old people.

3. Exercise helps you burn fat

It is common knowledge that exercise can help you lose weight. The golden rule is that you need to burn more calories than you consume by eating in order to become slimmer. You burn more calories when you exercise than when you don’t, so the solution to your weight problem is to exercise regularly.

4. Exercise can prevent diseases

Exercise can prevent you from becoming a victim to several diseases, such as cancer, diabetes, heart problems and strokes. Not only are some diseases improved by exercise, but some are even healed. Regular exercise can help decrease your HDL cholesterol level, triglyceride levels and your blood pressure, thus significantly lowering your risk of having a stroke or heart attack. The risk of prostate cancer for men, of breast and uterine cancer for women, and several other risks of diseases can definitely be reduced by exercising regularly.

5. Exercise boosts self-confidence

You’ll usually feel better about yourself after a workout. Because your body will be more fit and toned, you'll feel better about yourself, including the way you look. With your newfound confidence, you'll be encouraged to meet new people and socialize more often. Exercise has also been found to improve sexual drive.

6. Exercise can improve your mood

Endorphins are released with a stronger intensity in the human body during a period of regular exercising. These chemicals have the ability to counteract depression and induce a sense of happiness. Endorphins are released only minutes after you begin a workout.

7. Exercise helps overcome problems

Exercise will help you become familiar with the whole idea of conquering obstacles and achieving goals. No matter what your goal is, you will know that you can reach it by working hard.

Now that you've read all the great things that exercising regularly can do for you, do you still have any more second thoughts about working out? You can go to a gym or you can exercise at home. There are numerous ways to exercise so go with the ones that appeal to you. Even if you devote just a fraction of your time each day to exercising, you stand to gain a lot in the long run.

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Why Exercise To Lose Belly Fat?

So, you now know that you have to exercise to lose body fat eh? Good!

For those who don’t, here is a quick recap why we have to workout to lose fat in the stomach and to get that six pack. Basically, the six pack that everybody is referring to are the abdominal muscles that is situated beneath the chest and stretches down the torso until slightly beneath the belly button.

Remember, the abs is still a muscle, just like any other muscle in the body, there for they are still covered by the layer of belly fat, water and skin. So logically, to get abs, you have to lose that layer of belly fat under the skin and reduce the water retention that creates the smooth look on the abs area. We want that dry, ripped, deep cut and rock hard abs, and there is not better way to achieve that than diet and exercise.

You might argue that by dieting alone you can lose body fat and you don’t have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat.

More over, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.

But do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction.

So what is the best abs exercise to lose belly fat?

There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training.

The recommended frequency is 4 to 5 times a week with rest no more than 2 days in between; the session is a 30 – 60 minutes workout at a moderately high intensity of 70-80 percent of the maximum heart rate.

The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion.

The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominals muscles stand out.

If your abs standout, its easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.

To exercise the oblique, it’s best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow side ways when they are being exercised with resistance unlike the external oblique.

Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction.

Another fabulous exercise to lose belly fat is to do fitball crunches superset with floor crossover crunches. Place the top of the fitball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly.

Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the center, only until you rotate back to the center, your come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.

Don’t wait any longer mate! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!

Come visit me for more free weight loss info at http://www.weightloss-ways.com or search the site at http://www.weightloss-ways.com/sitemap.html

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8 Christian Principles for Biblical Weight Loss

Sometimes, goal setting and striving to look better and be sexier are just not enough to motivate you to lose weight. Read below to find spiritual principles to think about, pray about, and contemplate for successful, permanent Christian weight loss!



1. Recognize the value God places on you. Read Psalm 139:13-16 and truly discover in your heart how much God thinks about you, loves you, and cares for you.



2. Realize God's sacrifice. Read John 3:16 again. And then read it again. He did that for YOU. He loves YOU!



3. Love yourselfas much as God loves you. "Love your neighbor as yourself" originated from God in the book of Leviticus, was repeated often by Jesus, and reinforced by Paul.



Think about it: it not only means that we are supposed to love others, but that we are supposed to ALREADY love ourselves! GOD said so!



4. Forgive yourself: others made bigger mistakes than you have. Moses murdered. David committed adultery and sent a husband to his death. Matthew was a thieving tax collector. Paul persecuted and killed. Thomas doubted. Peter denied Jesus in His very presence.



Last I checked, they all turned out ok and were used mightily by God. You will be great, too, if you'll just ask for God's forgiveness and realize that He has forgotten about it, already, and cast the sin as far as the east is from the west. Forgiving yourself goes a long, long way towards successful Christian weight loss.



5. Forgive others. Bitterness is stressful. Chronic stress increases cortisol levels. Cortisol leads specifically to increased abdominal fat and inflammation. Abdominal fat and inflammation lead to heart attacks that kill prematurely.



6. Others have had it worse than you. Read the book of Job. Then count your many, many blessings. You'll see that they are innumerable.



7. Move on. Eating yourself to death because of the past is not forgiveness (either of yourself or others), and it is a horrible, sinful coping mechanism.



8. Seek Him first. Face it. Much of life will be a struggle. We aren't guaranteed worldly "success" in this world as Christians. Stop seeking the success of this world and seek Him, first.



"My yoke is easy, and My burden is light." Jesus said that, and He doesn't lie.



It becomes automatic and natural to take care of your body (the temple of the Holy Spirit!) when you seek Him first, you realize that you are valuable, God loves you, you are forgiven, you can forgive others, you can forgive yourself, others have had it much worse than you, you can move on, and you can love yourself as God commanded!



Review this list of Biblical and spiritual principles. Which of these eight different concepts are holding you back?



Pray to God that the Holy Spirit would intercede in your heart and reveal the areas of your life that are causing you to sabotage your weight loss efforts. Dealing with issues like these will create permanent weight loss and healthy lives for Christians.



Seek first His kingdom. Know first the value He has for you. Accept and embrace your value in His sight, and then treat the wonderful gift of life and the body that He has given you for what it is: a treasured, loved, and cherished temple of the Holy Spirit.

Jeremy Nelms is the creator of Fit For Jesus, a site devoted to Christian weight loss. Learn more and receive free nutrition and exercise tips, as well as Christian weight loss and prayer support at http://www.FitForJesus.com!

The Battle of the Diets: Is Anyone Winning (At Losing?)

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Weight Loss and Your Body Type

In order to lose weight effectively, you need to know your own unique body type. We are all different to each other, so you'd agree that it is logical to apply different method to suit individual body type to accelerate your weight loss process.

There are roughly 5 different body types. Some of you are the conbination of two or more of these.

Type A; Tall with long limbs. Heavily-boned. Well developed muscles and bones. Strong joints and face lines. Too much carbohydrates could cause illness.

Dominating endocrine organ; Pituitarium

Type B; Thin and lithe body with Long neck. Brisk in motion. Thin but big eater. Too much stress could be the main cause of weight gain.

Dominating endocrine organ; Thyroid gland

Type C; Larger hip and bust and chubbier thighs and waist. Plump impression. Relaxing could help burning fat.

Dominating endocrine organ; Paranephrost

Type D; Hourglass-like body. Rounder body with tiny waist. Larger bust and hip. Dairy products and vegetables can enhance metabolism.

Dominating endocrine organ; Reproductive gland

Type E; Smaller and thinner figure. Smaller bust. Teenager-like body structure. Unbalanced diet is taboo. Need a variety of foods in her/his diet.

Dominating endocrine organ; Reproductive gland and Pituitarium

If you would like to know more about each body type, please visit www.indigoworld.com.au/weightlosstips1-eng.htm

Now, which one of above is your body type do you think? Let's find out what your body type is by answering the following simple questions. So, you can figure out what sort of weight loss method really works for your particular body type. Check the closest answer out of five options. Think about only your bone structure.

Question 1; Your heights

A: Very tall B: Taller than the average C: Average D or E: Shorter than the average

Question 2; Your hand's shape

A: Strong and rough. Joints are very clearly seen when you clench your hands.

B: Thin and dainty. The length of fingers are almost same as the length of palm.

C: Strong-boned. Fingers are thick and short.

D: Soft and puffy. Joints are hardly seen. Thick fingers but they are getting thinner toward finger tips.

E: Small but firm. Long dainty fingers.

Question 3; Head and face

A: Larger head with long face. Strong nose, jaw and cheek bones.

B: Long and thin face.

C: Square face getting a little thinner from under the eyes toward jaw.

D: Larger head with round soft face.

E: Small head with sharp face.

Question 4; Bone structure

A: Big bones. Strong and tough joints.

B: Tall but thin and dainty. Thin joints and wrists. Even when you put on weight your wrists and ankles are still thin.

C: Bigger and shorter bones with strong joints. Developed muscles around upper arms, calves and thighs. or a little plump.

D: Big and short bones. Dainty joints but strong.

E: Short and dainty bones but stronger than the way it looks.

Question 5; Below ankles

A: Thin and long feet. Long toes and definite malleolus.

B: Thin feet with long toes.

C: Wide and plump feet. Wider toward toes and thinner on heels. Average toe length.

D: Small and puffy feet. Shorter toes. The width of toes and heels aren't much different.

E: Similar to D but thinner toward heels.

Question 6; Chest and torso

A: Strong chest and big collarbone. Average to bigger bust.

B: Slim and thin chest. Small to average bust.

C: Thick chest and torso. Average to bigger bust. Athletic looking body.

D: Plump chest with average to bigger bust.

E: Dainty chest with small to average bust.

Question 7; Frame

A: Tall and not much contour Long and thing limbs with strong joints. Larger figure.

B: Long and thin torso with thin neck and thin legs. Dainty figure.

C: Strong torso with shorter muscular legs. Sticked out bottom and chest.

D: Short with shorter legs. Not muscular but rather sticked out bottom and chest. Definite waist and hip lines.

E: Flat and straight body. Dainty looking body but quite muscular and strong.

Question 8; Balance between upper and lower body

A: Straight torso with no definite waist. Small hip.

B: Getting thinner toward lower body from the shoulders with little waist. Rather solid hip and thighs.

C: Broader shoulder. Torso is getting a little thinner toward waist. Width of hip is about the same as upper torso. Strong thighs and legs.

D: Large chest with definite waist and hip. Hourglass like body. Whole body could be covered with soft fat.

E: Dainty torso. Width of shoulders and hip are the same. Almost no waist. Sometimes they look younger than what they really are.

Which one have you got the most? If 6 or more of your answers are A, you are definitely type A. If it was 5 or less, start with the type with the largest number and then check the ones with less numbers to figure out which one is your type.

If you would like to know more about your body type and weight loss rules for your body type, please visit www.indigoworld.com.au/weightlosstips1-eng.htm

Zuzana Light - ZWOW # 14 4-20-2012

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Pet Rabbit Nutrition 101

One of the most important aspects of properly caring for your pet rabbit is providing him with a healthy, satisfying, and well-balanced diet. Fortunately, doing so is relatively easy, since there is general consensus about what is good for rabbits and a wide range of great food pellet options. Rabbits can also eat many of the fruits and veggies that you probably have on your dinner table every night (see below for recommendations and portions).

Hay

Hay is an essential component of a rabbit's healthy diet. One reason why is that feeding a rabbit hay on a daily basis seems to reduce rabbits tendencies to pull out and consume or chew on their own hair, which leads to (sometimes very dangerous) hairballs.

Buy high-quality leafy grass hay, timothy hay or clover hay. Avoid alfalfa hay, as it can sometimes be problematic and has been shown to increase the risk of bladder stones.

FRESH Water

Like all creatures, rabbits need fresh water in order to survive. Change water daily or at least every two days. When you change the water, also wash the water bottle or dish thoroughly to get rid of bacteria.

You may want to use a water bottle that can hang on a cage, as this can reduce the messiness factor. If you prefer to use a bowl, make sure it is sturdy and heavy enough so that your rabbit won't overturn it.

Yogurt?

Although it may sound funny, rabbits can actually benefit from yogurt just the same way that humans do. Yogurt is proven to reduce the bad bacteria in the body, balancing out the good bacteria in the process. Many pet rabbits seem to like yogurt and accept it as a part of a balanced daily diet.

Chew Toys

As you will quickly learn as a new rabbit owner, bunnies love to bite and chew on things. This is actually essential for good dental health, but the trick is to give them good substances to chew on so they won't be tempted to eat up your furniture or other, more dangerous substances, like wires or electrical cords.

A dog's chew toy (on the smaller side) can be a great alternative, one which most rabbits seem to enjoy a great deal. Two more natural options are a large bone from a piece of boiled meat, with the bone marrow taken out, or some apple tree branches (the twigs are great roughage and help keep the bunny's intestines clean).

Rabbits tend to be quite sensitive when it comes to changes in their diet or feeding schedule. In fact, if there is a sudden change or interruption, a rabbit may lose his appetite or become ill.

Therefore, it's important to be consistant. Establish a feeding routine that is easy for you to stick to each and every day. Set your timer and fix the feeding schedule into your own everyday routine. Make sure you have enough rabbit food (whether hay, pellets, veggies, etc.) on hand so that you don't run out unexpectedly.

Feeding your rabbit a consistent, balanced and healthy diet is one of the best ways to ensure that your pet has a long and happy life as your prized companion.

by Andrea Austin,
http://www.rabbits-n-bunnies.com

My Atkins Diet Story

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Healthy Weight Loss Tips - Nutrition by Natalie

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Types of Fish Food - Floating, Sinking and Crumbles

When it comes to feeding your Pond fish, there is a vast array of commercially available foods. With many different companies now producing a plethora of food choices, it is important to educate yourself on the nutritional requirements of your fish. In addition to nutrition, the ability to efficiently disperse the food to your Koi or pond fish is an important function that is often overlooked. There are several commonly available pelleted formulas, including; sinking, slowly sinking, floating, and crumbles, not to mention flake food.



The most common variety of Pond Fish food is the floating pelleted formula. Floating pellets provide a unique advantage over most other varieties in that they entice fish to the upper levels of the pond, creating a remarkable viewing opportunity. By consistently providing your Koi or Pond Fish with floating foods, they will associate the surface, and often one location in particular with feeding. They will become more bold, and increasingly personable, and will often learn to accept food directly from the pond-owner's hand. The major drawback to floating food is noticeable mainly in ornamental varieties of goldfish. By gulping at the surface, the goldfish will often engulf atmospheric air, sometimes leading to infections of the swim bladder. It is also important to be aware of fast moving areas of the pond, as floating foods are often swiftly moved into overflows, or down flowing streams.



The best choice of fish foods is often the sinking or slowly sinking variety. By sinking from the surface areas, the food is safe from flowing out of reach from the fish. It also ensures that no atmospheric air is engulfed by your Pond Fish, preventing possible infections. The sinking action of the food will also create movement, which is a major appetite stimulant in fish. It may be beneficial to begin new acquisitions on a sinking diet. The disadvantages of sinking are mainly aesthetic. The fish will not become as personable without a floating food addition, although they will still associate the location with food. It is also possible that the food sinks too quickly, possibly becoming entrapped in the substrate.



Crumbles and flake food are generally reserved for smaller pond fish and juvenile Koi. They should be fed as a first food before the fish are weaned onto a larger sized maintenance diet. When provided to larger fish, flakes and crumbles are often ignored, creating a wasteful environment.



Once nutrition is provided for, each type of pond fish food has its place in pond fish culture. It is important to consider the size of the fish, as well as the environment in which they will be fed. Larger ponds with areas of slow moving water can be comfortably fed with floating pelleted food. This will create the surface activity that is often desired. Sinking pellets are wonderful for acclimating new arrivals, or when used in fast moving streams. They will also prevent infection of the swim bladder. Lastly, crumbles and flake food should generally only be given to smaller or juvenile specimens. If chosen properly, the food selection will go a long way towards long-term health.



Casey Coke is a Marketing Manager for Natural Environmental Systems, LLC, a global supplier of microbial solutions for pond and lake management. The company markets their own brand of pond supplies under the registered brand name of Pond Keeper.

Treating PCOS with Diet and Exercise ⎢Daily Dose With Jillian Michaels | Everyday Health

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Who Else Wants A Great Looking Body?

Want the body of a movie star? What reaction do you have when you are confronted with your naked body in the mirror? Chances are you would like to see some improvement or maybe a lot of improvement. The good news is, you can have that movie star body!

Movie stars are no different than you and I. They just have resources available to them that most people only wish they had. Personal trainers are at their beck and call and ready to help them whenever the need arises.

Their personal trainer will provide their chefs with a menu plan that will enhance the exercise program. In essence they have at their command what ever it takes to keep the weight down and maintain that great looking body.

Hold on now! I know you are saying to yourself, I don't have access to all that. What you just said was true up until a couple of years ago. The great news is that today you have at your beck and call the same system that the movie stars have to help you lose the weight you want and best of all work with you to keep you looking "fine".

For years there have been diets. As a matter of fact, countless numbers of diets. Most of them are not worth the paper they are printed on but never-the-less they are diets.

There have been exercise programs around for years. Every body builder or personal trainer had there own program that they pushed off on you. Heck it worked for them why wouldn't it work for you?

The problem was that often time the diet program didn't compliment the exercise program. The result was that countless thousands of people failed and gave up at diet and exercise until the next flashy ad convinced them to try again - only to fail again.

A few years ago some great dietary chefs along with knowing and caring personal trainers decided to come together and provide a diet and exercise program along with peer support, which had been missing altogether that would work to give the participant a win, win situation.

Even though they put together the combination of a customized exercise program along with a great tasting diet program there was still something missing. What was missing was the support and encouragement of others going through the same experience.

No one wants to be an island to themselves. We all need the support and encouragement of those who have been down our path before. This alone has been the cause for many, many untold successes.

In the beginning God said it not good for man to be alone. That is still true today. Whats needed is the support of those who have gone before or who are going through to make it through the hard times. Especially when you hit a plateau and can't seem to lose another pound having the support of those going through and already been there is crucial to our success.

It's also a great feeling after you had success to help a "newbie" out and encourage them.

Unfortunately there are still a lot of useless diet and exercise plans out there. In choosing one make sure it has all three essential ingredients. To be successful a diet and exercise plan needs to have a diet for your type, an exercise program tailored to your needs and then it must have a communication medium for support and encouragement.

If you stick to those important ingredients you too can look like a movie star!

Jennifer Lopez Diet & Workout Secrets

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Weight Watchers Diet

The famous weight watchers diet which has been around for many years and which millions throughout the world have found great success with, features the weight watchers point system. Points are attributed to foods based on the amount of fat, fibre and calories that food has per every gram. On this premise you are able to eat what you want, with nothing being off limits, providing of course that you stay within the daily point limit assigned to you.

The weight watchers plan is one of the most successful the world over and has stuck around where the majority of other diets have long since failed. While the points system is one of the main reasons, the other is the immense support that attending weight watchers meetings give the person. All members of weight watchers are encouraged to take an active part in the meetings and discussions, along with this weight watchers gives advice, you can join in forums online and take advantage of the many tools they have and also follow their diet plans in books and even buy weight watchers brand foods.

The actual amount of points which you are able to have for the day will depend of factors such as your body weight when joining and the amount of weight which you are trying to lose. The amount of weight which is lost is done slowly with the focus being on a long term plan for a healthier lifestyle which leads to gradual weight loss and then sticking with the new regime to hold the weight off.

The weight watchers plan is without a doubt one of the best ways to diet and to follow and stick to a diet, the reason being that the diet not only focuses on the weight that is to be lost right now, but also in keeping that weight off in the future. The diet plan shows you how to alter your lifestyle and way of eating to include nutritious and healthy foods while not making the mistake of totally denying some foods as with the majority of other diets.

The points system effectively teaches good portion control which is usually one of the biggest problems when it comes to dieting as very few people realise how many calories they are eating in the portions on their plate, which leads to overeating.

The weight watchers plan is without a doubt one of the easiest and most flexible of all diets to follow and this is backed up with the excellent support from other like minded people which are the main reasons why weight watchers has been around for so long and will continue to be there in the future.

My Diet & Exercise Breakdown

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guaranteed answers for most results in weight loss, diet, exercise, fitness, health

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Aerobic Workouts - All About Aqua Aerobic Exercise

If you're anything like me and enjoy the swimming pool, then aqua aerobic exercise is for you. It's simply a great way to get a workout and has become popular among people of all shapes and sizes and of all ages as well.

The benefits of aqua aerobic exercise are achieved with relative ease and you can increase the challenges to the activity with water exercise equipment, too.

Hydro-Tone offers a variety of water exercise equipment that will help its users maximize their aqua aerobic workout. This unique company has designed workout equipment that works with natural water resistance. The product helps you use your full range of motion while providing extra resistance from the water itself.

Many people opt to go to aqua aerobic exercise for their workouts if they experience pain in their joints when engaged in regular land workout routines. Aerobic activity can be very hard on your joints. Using aqua aerobic exercise programs will help you reap the benefits of a regular land workout without the damage to sensitive joints.

Nevertheless, some people opt to incorporate an aqua aerobic workout into their land-based workout regime. Cross-training is idea for advanced individuals as well as those building up their fitness routine to a more challenging level of activity. The aqua aerobic exercise will help strengthen joints to help your land-based workout and the activity also helps you avoid injury as well.

Aqua aerobic exercise routines are commonly associated with the elderly or the morbidly obese but anyone benefits from the training. Adding water exercise equipment to your aqua aerobic exercise fitness program will help you progress as you would through just about any land-based workout. The water-based workout also helps your joints strengthen enough to take the punishment many land-based workout dishes out.

If you are a workout enthusiast who wants to strengthen joints, tone muscles and burn fat then you may want to consider adding an aqua aerobic exercise routine into your fitness regimen. You will find yourself surrounded by people of all different fitness levels and abilities but you will also find yourself burning fat, building lean muscle mass and strengthening joints.

Working out in water is an activity that can be accomplished any time of year. You can get some fresh air and exercise outdoors in the summer without breaking a sweat and you can have a nice, warm workout in the winter months by visiting your nearest gym.

There are so many benefits to adding this kind of exercise into your regular workout routine. I encourage you to give this wonderful program a try. Swimming is one of the best forms of exercise there is, but aqua aerobic exercise takes it to a whole new level.

Read more on pilates workouts. Check out for yoga and hatha yoga tips.