So you are due any day for your monthly period and you are frustrated, irritated, depressed, tired and you can bash up anyone who is trying to mess with you. You are definitely ‘pms’ing. PMS stands for pre menstrual syndrome and is experienced by around 70% to 90% of menstruating women.
The symptoms occur just before you start your monthly period and disappear once your period begins. Some of the most common symptoms are weight gain, tenderness of the breasts, mood swings, depression, pimple breakouts, abdominal cramps, irritability, food cravings to name a few.
PMS occurs due to hormonal changes in a woman’s body just before her monthly period.
It also occurs due to low levels of the chemical called ‘serotonin’ in the brain which is responsible for mood changes, especially depression. Sweet and fatty foods help raise the serotonin levels in the brain. That is exactly why you crave for chocolates, fried food, etc. A better way to increase the serotonin levels is to consume foods high in complex carbohydrates like whole grains, fruits, and veggies. These foods make you ‘feel good’.
Many women experience weight gain before their period. This happens mainly due to water retention. Water retention takes place due to excessive consumption of salty foods. Foods high in calcium should be consumed to reduce water retention, e.g. milk and milk products.
Also it is seen that any form of exercise like walking, dancing etc. help relieve symptoms.
If you feel your situation is unusual and/or unbearable visit your gynaecologist.
Finally, if you still feel low go on a full fledged shopping spree!! That’s definitely got to cheer you up!!
BAD BREATH
SAY AAAHHHHH!!!
Tired of checking your breath time and again? Afraid that the person sitting next to you might get a whiff of your bad breath? Worry not!! Here are a few ways to always keep your mouth minty fresh…
One main factor causing bad breath is the kind of food you eat. The food you eat may definitely smell good just before you eat it, but your mouth definitely wont once you have eaten. Foods like meats, chutneys, yogurts to name a few leave your mouth feeling smelly, especially if they contain lots of onion and garlic.
It is advisable to rinse your mouth after every meal.
Use an anti-bacterial mouthwash once a day. It helps kill all germs in your mouth responsible for causing bad breath.
Another helpful and effective technique is to drink lots and lots of water throughout the day. This will help clean your mouth and keep your breath fresh.
A natural remedy is chewing a few cardamom seeds.
Avoid keeping long intervals between meals. Keeping long gaps between meals increases chances of bad breath. Eat your meals regularly and try to eat as many vegetables as possible as they are known to keep breath fresh.
Most importantly, it is essential to brush your teeth twice a day. Apart from keeping your breath fresh it will also protect your teeth and gums from germs.If all fails you can always rely on chewing gum. Available in fruity as well as minty flavours they will never let you down. Along with keeping your breath fresh they will also help remove the unwanted food particles stuck in between your teeth as these particles stick to the chewing gum. (However this technique should be used only when a toothpick is not available!) Always keep a couple of them handy.
Tired of checking your breath time and again? Afraid that the person sitting next to you might get a whiff of your bad breath? Worry not!! Here are a few ways to always keep your mouth minty fresh…
One main factor causing bad breath is the kind of food you eat. The food you eat may definitely smell good just before you eat it, but your mouth definitely wont once you have eaten. Foods like meats, chutneys, yogurts to name a few leave your mouth feeling smelly, especially if they contain lots of onion and garlic.
It is advisable to rinse your mouth after every meal.
Use an anti-bacterial mouthwash once a day. It helps kill all germs in your mouth responsible for causing bad breath.
Another helpful and effective technique is to drink lots and lots of water throughout the day. This will help clean your mouth and keep your breath fresh.
A natural remedy is chewing a few cardamom seeds.
Avoid keeping long intervals between meals. Keeping long gaps between meals increases chances of bad breath. Eat your meals regularly and try to eat as many vegetables as possible as they are known to keep breath fresh.
Most importantly, it is essential to brush your teeth twice a day. Apart from keeping your breath fresh it will also protect your teeth and gums from germs.If all fails you can always rely on chewing gum. Available in fruity as well as minty flavours they will never let you down. Along with keeping your breath fresh they will also help remove the unwanted food particles stuck in between your teeth as these particles stick to the chewing gum. (However this technique should be used only when a toothpick is not available!) Always keep a couple of them handy.
Symptoms & remedies for backache's
Pain in the middle of back or lower down
In most cases of backache, the pain is usually felt either in the middle of the back or lower down. It may spread to both sides of the waist and the hips. In a condition of acute pain, the patient is unable to move and is bedridden.
People suffer from cervical and lumbar spondylosis
About ninety per cent of backache patients suffer from what is called cervical and lumbar spondylosis. It is a degenerative disorder in which the different vertebrae adhere to each other through bony unions. As a result of this, the spine loses its flexibility.
Causes of Backache
Muscular tension, straining of the joints, poor posture
The main causes of backache and spondylosis are muscular tension, straining of the joints, poor posture, and incorrect nutrition resulting from dietetic errors and lack of exercise.
Kidney or prostate problems, female disorders, influenza
Acute or chronic illnesses like kidney or prostate problems, female disorders, Influenza, and arthritis, may also lead to backache.
Sitting for a long time, high heels
Other causes include stress and strain resulting from sitting for a long time, improper lifting of weights, high heels, and emotional problems which may cause painful muscle cramping.
Home Remedies for Backache
Backache treatment using Garlic
The most important home remedy for backache is the use of garlic. Two or three cloves should be taken every morning to get results. An oil prepared from garlic and rubbed on the back will give great relief. This oil is prepared by frying ten cloves of garlic in 60 ml of oil in a frying pan. Any of the oils which are used as rubefacients, such as mustard oil. sesame oil, and coconut oil can be used according to one's choice. They should be fried on a slow fire till they are brown. After the oil has cooled, it should be applied vigorously on the back, and allowed to remain there for three hours. The patient may, thereafter, take a warm-water bath. This treatment should be continued for at least fifteen days.
Backache treatment using Lemon
Lemon is another useful remedy for backache. The juice of one lemon should be mixed with common salt and taken by the patient twice daily. It will give relief.
Backache treatment using Chebulic Myroblan
The use of chebulic myroblan is beneficial in the treatment of backache. A small piece of this fruit should be eaten after meals. This will give quick relief.
Backache treatment using Vitamin C
Vitamin C has proved valuable in case of severe backaches. About 2,000 mg of this vitamin should be taken daily for treating this condition. Considerable improvement will be noticeable within two days.
Backache treatment using Potato
Raw potato is an ancient home remedy for backache, characterised by incapacitating pain in the lumbar region, especially in the lower part of the back. Application of raw potato in the fom of a poultice has been found very effective in this condition.
Dietaries for Backache
Salad of raw vegetables, plenty of fruits
The diet of those suffering from backache should consist of a salad of raw vegetables such as tomato, carrot, cabbage, cucumber, radish, lettuce, and, at least two steamed or lightly cooked vegetables such as cauliflower, cabbage, carrot, spinach, and plenty of fruits, except bananas. The patient should have four meals daily. Fruit and milk are advised for breakfast, steamed vegetables and wholewheat chapatis for lunch; fresh fruit or fruit juice in the evening; and a bowl of raw salad and sprouts during dinner.
Avoid fatty, spicy fried foods and processed foods
The patient should avoid fatty, spicy, and fried foods; curd, sweetmeats and sugar; condiments; and tea and coffee. Foods that have been processed for preservation have few nutrients and should also be eliminated from the diet.
In most cases of backache, the pain is usually felt either in the middle of the back or lower down. It may spread to both sides of the waist and the hips. In a condition of acute pain, the patient is unable to move and is bedridden.
People suffer from cervical and lumbar spondylosis
About ninety per cent of backache patients suffer from what is called cervical and lumbar spondylosis. It is a degenerative disorder in which the different vertebrae adhere to each other through bony unions. As a result of this, the spine loses its flexibility.
Causes of Backache
Muscular tension, straining of the joints, poor posture
The main causes of backache and spondylosis are muscular tension, straining of the joints, poor posture, and incorrect nutrition resulting from dietetic errors and lack of exercise.
Kidney or prostate problems, female disorders, influenza
Acute or chronic illnesses like kidney or prostate problems, female disorders, Influenza, and arthritis, may also lead to backache.
Sitting for a long time, high heels
Other causes include stress and strain resulting from sitting for a long time, improper lifting of weights, high heels, and emotional problems which may cause painful muscle cramping.
Home Remedies for Backache
Backache treatment using Garlic
The most important home remedy for backache is the use of garlic. Two or three cloves should be taken every morning to get results. An oil prepared from garlic and rubbed on the back will give great relief. This oil is prepared by frying ten cloves of garlic in 60 ml of oil in a frying pan. Any of the oils which are used as rubefacients, such as mustard oil. sesame oil, and coconut oil can be used according to one's choice. They should be fried on a slow fire till they are brown. After the oil has cooled, it should be applied vigorously on the back, and allowed to remain there for three hours. The patient may, thereafter, take a warm-water bath. This treatment should be continued for at least fifteen days.
Backache treatment using Lemon
Lemon is another useful remedy for backache. The juice of one lemon should be mixed with common salt and taken by the patient twice daily. It will give relief.
Backache treatment using Chebulic Myroblan
The use of chebulic myroblan is beneficial in the treatment of backache. A small piece of this fruit should be eaten after meals. This will give quick relief.
Backache treatment using Vitamin C
Vitamin C has proved valuable in case of severe backaches. About 2,000 mg of this vitamin should be taken daily for treating this condition. Considerable improvement will be noticeable within two days.
Backache treatment using Potato
Raw potato is an ancient home remedy for backache, characterised by incapacitating pain in the lumbar region, especially in the lower part of the back. Application of raw potato in the fom of a poultice has been found very effective in this condition.
Dietaries for Backache
Salad of raw vegetables, plenty of fruits
The diet of those suffering from backache should consist of a salad of raw vegetables such as tomato, carrot, cabbage, cucumber, radish, lettuce, and, at least two steamed or lightly cooked vegetables such as cauliflower, cabbage, carrot, spinach, and plenty of fruits, except bananas. The patient should have four meals daily. Fruit and milk are advised for breakfast, steamed vegetables and wholewheat chapatis for lunch; fresh fruit or fruit juice in the evening; and a bowl of raw salad and sprouts during dinner.
Avoid fatty, spicy fried foods and processed foods
The patient should avoid fatty, spicy, and fried foods; curd, sweetmeats and sugar; condiments; and tea and coffee. Foods that have been processed for preservation have few nutrients and should also be eliminated from the diet.
Symptoms of Skin Boils
At first, a painful red nodule appears on the skin. This grows bigger and then breaks down in the middle where the pus collects. The patient experiences a great deal of irritation and itching. There may be a single skin boil, or several boils in the same area or in different areas at or about the same time, or they may come in successive crops. The swelling may not be limited to one hair follicle but may extend to several follicles. When the skin boils ripen, they give out a discharge. Fever may sometimes accompany the boils.
Causes of Boils
Staphylococcus germs
Boils are caused mainly by staphylococcus germs which enter the sweat glands or hair follicles. The essential cause of this disorder is thus bacterial. However, several factors predispose the growth of bacteria in hair follicles.
Toxic condition in blood stream Of these, the chief factor is a toxic condition in the blood stream, which is due to a faulty diet and a frenetic pace of living. Boils generally appear when a person is in a run-down and devitalised condition.
Home Remedies for Boils and Skin Boils
Boils treatment using Garlic and Onion
Garlic and onions have proved most effective among the several home remedies found beneficial in the treatment of boils. The juice of garlic or onion may be applied externally on boils to help ripen them, break them, and evacuate the pus. An equal quantity of the juices of these two vegetables can also be applied with beneficial results. Eating of two to three pods of garlic during meals will also bring good results.
Boils treatment using Bitter Gourd
Bitter gourd is another effective home remedy for blood-filled boils. A cupful of fresh juice of this vegetable, mixed with a teaspoon of lime juice, should be taken, sip by sip, on an empty stomach daily for a few months to treat this condition.
Boils treatment using Milk Cream
Milk cream is beneficial in the treatment of boils. One teaspoon of milk cream, mixed with half a tea spoon of vinegar, and a pinch of turmeric powder, makes an excellent poultice. It helps in ripening the blood boils and in their healing without allowing them to become septic.
Boils treatment using Betel Leaves
Betel leaves are a valuable remedy for boils. A leaf is gently warmed till it becomes soft. It is then coated with a layer of castor oil. The oiled leaf should be spread over the inflamed part. It should be replaced every few hours. After a few applications, the skin boil will rupture, draining out all the purulent matter.
Boils treatment using Cumin Seeds
Cumin seeds are beneficial in the treatment of boils. The seeds should be ground in water and made into a paste. This paste can be applied to boils with beneficial results.
Boils treatment using Margosa Leaves
The use of margosa leaves has proved effective in boils. They can be used as a poultice, decoction, or liniment with beneficial results. To make the decoction, 15 gm of margosa leaves should be boiled in 500 ml of water till it is reduced by one-third.
Boils treatment using Parsley
To treat boils, this vegetable should be steeped in boiled water till it is soft and juicy. When comfortably hot, it should be wrapped with clean muslin or linen cloth and applied to the boils as a poultice.
Boils treatment using Turmeric
Application of turmeric powder on boils speeds up the healing process. In the case of fresh boils, a few dry roots of turmeric are roasted, the ashes dissolved in a cupful of water, and then applied over the affected portion. This solution enables the boils to ripen and burst.
Diet For Patients With Skin Boils
Fast on orange juice with waterA thorough cleansing of the system is essential for the treatment of boils. To begin with, the patient may fast on orange juice diluted with water on a 50:50 basis for three to four days, or adopt an exclusive diet of fresh juicy fruits from five to seven days.
Well-balanced diet
After the short juice fast or the all-fruit diet, as the case may be, the patient should adopt a well-balanced diet, with emphasis on wholegrain cereals, raw vegetables, and fresh fruits. Further periods of a juice fast or an all-fruit diet may be necessary, depending on the general health level and bodily condition of the patient.Avoid tea/coffee, cakes, pastries, condiments and sauces
The patient should avoid tea and coffee, starchy and sugary foods, especially cakes, pastries, sweets, chocolates, white sugar, and white bread. He should also avoid all condiments, pickles, and sauces.
Other Boils treatments
A warm-water enema should be given daily during the initial juice fast or all-fruit diet. This will help to cleanse the bowels.
Warm moist compresses should be applied three or four times a day over the tender area. This will help to bring the boil to a head and encourage easy drainage.
A hot Epsom salts bath is highly beneficial and should be taken by the patient two or three times in a week until the boils persist and once a week thereafter.
Other helpful measures in the treatment of boils are daily dry massage in the morning followed by a cold sponge.
Fresh air, breathing exercises, and outdoor exercises are also essential for toning up the system.
In case constipation is habitual, all measures should be taken to overcome it.
Causes of Boils
Staphylococcus germs
Boils are caused mainly by staphylococcus germs which enter the sweat glands or hair follicles. The essential cause of this disorder is thus bacterial. However, several factors predispose the growth of bacteria in hair follicles.
Toxic condition in blood stream Of these, the chief factor is a toxic condition in the blood stream, which is due to a faulty diet and a frenetic pace of living. Boils generally appear when a person is in a run-down and devitalised condition.
Home Remedies for Boils and Skin Boils
Boils treatment using Garlic and Onion
Garlic and onions have proved most effective among the several home remedies found beneficial in the treatment of boils. The juice of garlic or onion may be applied externally on boils to help ripen them, break them, and evacuate the pus. An equal quantity of the juices of these two vegetables can also be applied with beneficial results. Eating of two to three pods of garlic during meals will also bring good results.
Boils treatment using Bitter Gourd
Bitter gourd is another effective home remedy for blood-filled boils. A cupful of fresh juice of this vegetable, mixed with a teaspoon of lime juice, should be taken, sip by sip, on an empty stomach daily for a few months to treat this condition.
Boils treatment using Milk Cream
Milk cream is beneficial in the treatment of boils. One teaspoon of milk cream, mixed with half a tea spoon of vinegar, and a pinch of turmeric powder, makes an excellent poultice. It helps in ripening the blood boils and in their healing without allowing them to become septic.
Boils treatment using Betel Leaves
Betel leaves are a valuable remedy for boils. A leaf is gently warmed till it becomes soft. It is then coated with a layer of castor oil. The oiled leaf should be spread over the inflamed part. It should be replaced every few hours. After a few applications, the skin boil will rupture, draining out all the purulent matter.
Boils treatment using Cumin Seeds
Cumin seeds are beneficial in the treatment of boils. The seeds should be ground in water and made into a paste. This paste can be applied to boils with beneficial results.
Boils treatment using Margosa Leaves
The use of margosa leaves has proved effective in boils. They can be used as a poultice, decoction, or liniment with beneficial results. To make the decoction, 15 gm of margosa leaves should be boiled in 500 ml of water till it is reduced by one-third.
Boils treatment using Parsley
To treat boils, this vegetable should be steeped in boiled water till it is soft and juicy. When comfortably hot, it should be wrapped with clean muslin or linen cloth and applied to the boils as a poultice.
Boils treatment using Turmeric
Application of turmeric powder on boils speeds up the healing process. In the case of fresh boils, a few dry roots of turmeric are roasted, the ashes dissolved in a cupful of water, and then applied over the affected portion. This solution enables the boils to ripen and burst.
Diet For Patients With Skin Boils
Fast on orange juice with waterA thorough cleansing of the system is essential for the treatment of boils. To begin with, the patient may fast on orange juice diluted with water on a 50:50 basis for three to four days, or adopt an exclusive diet of fresh juicy fruits from five to seven days.
Well-balanced diet
After the short juice fast or the all-fruit diet, as the case may be, the patient should adopt a well-balanced diet, with emphasis on wholegrain cereals, raw vegetables, and fresh fruits. Further periods of a juice fast or an all-fruit diet may be necessary, depending on the general health level and bodily condition of the patient.Avoid tea/coffee, cakes, pastries, condiments and sauces
The patient should avoid tea and coffee, starchy and sugary foods, especially cakes, pastries, sweets, chocolates, white sugar, and white bread. He should also avoid all condiments, pickles, and sauces.
Other Boils treatments
A warm-water enema should be given daily during the initial juice fast or all-fruit diet. This will help to cleanse the bowels.
Warm moist compresses should be applied three or four times a day over the tender area. This will help to bring the boil to a head and encourage easy drainage.
A hot Epsom salts bath is highly beneficial and should be taken by the patient two or three times in a week until the boils persist and once a week thereafter.
Other helpful measures in the treatment of boils are daily dry massage in the morning followed by a cold sponge.
Fresh air, breathing exercises, and outdoor exercises are also essential for toning up the system.
In case constipation is habitual, all measures should be taken to overcome it.
Facts about Women's Health and Fitness
A women's metabolism is generally (not always) slower than that of a man's due to which the struggle to stay slender and fit is greater in a woman most times.
Due to a slower metabolism rate, women tend to have a poor blood circulation, which is usually manifested through cold feet and hands in all types of seasons.
A women's hormonal balance is very different to that of a man due to which they often have huge mood swings; this usually occurs during the time one expects her monthly period.
Due to the above facts women deal differently with stress than men often, developing eating disorders. Easy Steps to Improve Women's Health and FitnessExercise - highly recommended women exercises are those that increase body metabolism such as jogging and power walking. Increasing body metabolism one burns calories quicker and improves blood circulation as well.
Diet - high in fiber; this helps with digestion, a problem most women face due to slow metabolism rate. Fresh fruits and vegetables are always of great help as well.
Water and other liquids - women's health and fitness is proportional to the amount of liquids one intakes. It is advised to drink no less than 2 liters daily. Coffee and tea do not count as they contain caffeine.
Regular Check Ups - Women's health and fitness can be kept under control when regular check ups are conducted. Do not skip a check up only because you think you feel good and therefore nothing can be wrong. Many diseases only show signs and symptoms in the late stages at which time it is harder to deal with and cure it.
A Helpful Tip - Don't take advice or follow someone else's diet or exercise schedule unless that advice comes from a professional - women's health and fitness is very complex and unique to each and every individual woman.
Get to know and understand your body's functions and needs. Seek and follow only professional advice to obtain best results and maintain optimum health and fitness conditions at all times
Due to a slower metabolism rate, women tend to have a poor blood circulation, which is usually manifested through cold feet and hands in all types of seasons.
A women's hormonal balance is very different to that of a man due to which they often have huge mood swings; this usually occurs during the time one expects her monthly period.
Due to the above facts women deal differently with stress than men often, developing eating disorders. Easy Steps to Improve Women's Health and FitnessExercise - highly recommended women exercises are those that increase body metabolism such as jogging and power walking. Increasing body metabolism one burns calories quicker and improves blood circulation as well.
Diet - high in fiber; this helps with digestion, a problem most women face due to slow metabolism rate. Fresh fruits and vegetables are always of great help as well.
Water and other liquids - women's health and fitness is proportional to the amount of liquids one intakes. It is advised to drink no less than 2 liters daily. Coffee and tea do not count as they contain caffeine.
Regular Check Ups - Women's health and fitness can be kept under control when regular check ups are conducted. Do not skip a check up only because you think you feel good and therefore nothing can be wrong. Many diseases only show signs and symptoms in the late stages at which time it is harder to deal with and cure it.
A Helpful Tip - Don't take advice or follow someone else's diet or exercise schedule unless that advice comes from a professional - women's health and fitness is very complex and unique to each and every individual woman.
Get to know and understand your body's functions and needs. Seek and follow only professional advice to obtain best results and maintain optimum health and fitness conditions at all times
Essential Health Tips (The Basics to Practice Every Day)
"He who has health has hope, and he who has hope has everything." -Arabian Proverb
1.Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2.Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3.Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4.Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5.Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6.Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7.Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8.Avoid Excessive
Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9.Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing
Health Benefits Of Aloe Vera
The aloe plant is a part of the lily family but it is Aloe barbadensis commonly called aloe Vera, which is of great significance. The health benefits of aloe Vera have been propagated throughout the world and there are very few places where it has not made a dent.
Aloe Vera is available as a gel, spray, lotion, liquid, cream and in the form of a capsule. In India, physicians have been recommending creams made from aloe Vera especially for skin eruptions and allergies. Gels and lotions have become very popular in ayurvedic pharmacies Indian cosmetologists are turning to aloe Vera more than ever before.
The gel of aloe Vera has as many as 75 nutrients, which augur good health, has also turned out to be a very popular remedy for burns and wound. One important point to note is that it must be immediately applied in order to get relief from pain. The gel of aloe Vera is potent and it is got from the leaves. In fact, minor cuts, bruises and scrapes heal quickly on application of the gel. Even shingles, which can be very painful at times, responds to Aloe Vera.
Apart from providing relief from itching, it helps to heal the blisters and sores. For people suffering from Psoriasis, aloe Vera has provided relief by reducing the pain and itching. It has been proved that the gel causes considerable improvement in the nature of the lesions.
Although the benefits of aloe Vera are very useful for skin disorders, the juice is used in cases of people suffering from heartburn, ulcers and other digestive disorders. People suffering from indigestion or the irritable bowel syndrome have claimed that the juice of aloe Vera does provide comfort. It is sometimes used as a laxative. This juice acts as an anti inflammatory agent and in some cases is known to reduce the amount of stomach juices that are secreted. Several Japanese studies and clinical trials that have been conducted have shown that aloe Vera does have an impact on digestive system disorders.
The benefits of aloe Vera extend even to stimulating production of collagen and elastin both of which are necessary to prevent aging of the skin. As a moisturizer, aloe Vera is very popular as it removes dead cells and also aids in the penetration of healthy substances. It reduces the intensity of pigmentation and lightens dark spots on the face,. The cosmetic industry is exploring its potential and the world may soon see a mini revolution.
Muscle pain and pain in the joints occurring because of arthritis can be alleviated by the application of aloe Vera gels or sprays. In fact if it is used regularly, it can actually help regress arthritis. The gel of aloe Vera is said to have a beneficial effect in the decrease of total cholesterol, triglycerides and blood fat lipid levels. As these are major factors, which cause coronary heart disease, it is worth exploring its full potential. The extract of aloe Vera is known to steady even blood sugar levels.
The full power of aloe Vera and the health benefits of aloe Vera have yet to be tapped. It contains almost 20 amino acids, vital minerals like calcium, magnesium and sodium in sufficient quantities, enzymes, vitamins, polysaccharides, nitrogen and other components which make it a miracle substance
Aloe Vera is available as a gel, spray, lotion, liquid, cream and in the form of a capsule. In India, physicians have been recommending creams made from aloe Vera especially for skin eruptions and allergies. Gels and lotions have become very popular in ayurvedic pharmacies Indian cosmetologists are turning to aloe Vera more than ever before.
The gel of aloe Vera has as many as 75 nutrients, which augur good health, has also turned out to be a very popular remedy for burns and wound. One important point to note is that it must be immediately applied in order to get relief from pain. The gel of aloe Vera is potent and it is got from the leaves. In fact, minor cuts, bruises and scrapes heal quickly on application of the gel. Even shingles, which can be very painful at times, responds to Aloe Vera.
Apart from providing relief from itching, it helps to heal the blisters and sores. For people suffering from Psoriasis, aloe Vera has provided relief by reducing the pain and itching. It has been proved that the gel causes considerable improvement in the nature of the lesions.
Although the benefits of aloe Vera are very useful for skin disorders, the juice is used in cases of people suffering from heartburn, ulcers and other digestive disorders. People suffering from indigestion or the irritable bowel syndrome have claimed that the juice of aloe Vera does provide comfort. It is sometimes used as a laxative. This juice acts as an anti inflammatory agent and in some cases is known to reduce the amount of stomach juices that are secreted. Several Japanese studies and clinical trials that have been conducted have shown that aloe Vera does have an impact on digestive system disorders.
The benefits of aloe Vera extend even to stimulating production of collagen and elastin both of which are necessary to prevent aging of the skin. As a moisturizer, aloe Vera is very popular as it removes dead cells and also aids in the penetration of healthy substances. It reduces the intensity of pigmentation and lightens dark spots on the face,. The cosmetic industry is exploring its potential and the world may soon see a mini revolution.
Muscle pain and pain in the joints occurring because of arthritis can be alleviated by the application of aloe Vera gels or sprays. In fact if it is used regularly, it can actually help regress arthritis. The gel of aloe Vera is said to have a beneficial effect in the decrease of total cholesterol, triglycerides and blood fat lipid levels. As these are major factors, which cause coronary heart disease, it is worth exploring its full potential. The extract of aloe Vera is known to steady even blood sugar levels.
The full power of aloe Vera and the health benefits of aloe Vera have yet to be tapped. It contains almost 20 amino acids, vital minerals like calcium, magnesium and sodium in sufficient quantities, enzymes, vitamins, polysaccharides, nitrogen and other components which make it a miracle substance
Home remedies for lower cholesterol
Onion juice reduces cholesterol and works as a tonic for nervous system. It cleans blood, helps digestive system, cures insomnia and regulates the heart action & helps in lowering cholesterol.
Sunflower seeds contain a substantial amount of linoelic acid which is helpful in reducing cholesterol deposits on the walls of the arteries.
Substituting oil of sunflower seeds for some of the solid fats like butter & cream will, therefore lead to a great improvement in health & lower cholesterol.
Sunflower seeds contain a substantial amount of linoelic acid which is helpful in reducing cholesterol deposits on the walls of the arteries.
Substituting oil of sunflower seeds for some of the solid fats like butter & cream will, therefore lead to a great improvement in health & lower cholesterol.
Home Remedies For Drinking Problems
Drinking alcohol in excess can make you look wrinkled and haggard, can destroy vital organs and, in general, ruin your life.
For the problem drinker, we strongly recommend the leading self-help organization for combating alcoholism-Alcoholics Anonymous. Headquartered in New York City, the organization is a support group for people with drinking problems.
Home Remedies
Before you have a drink, sprinkle nutmeg into a glass of milk and sip it slowly. It may help absorb and neutralize the effects of alcoholic beverages.
The Greek philosopher and teacher Aristotle (384-322 BC) advised his followers to eat a big chunk of cabbage before imbibing. Cole slaw-which is made from cabbage and vinegar-is said to be an even more effective intoxication preventive.
The best way to hold your liquor is in the bottle it comes in! One way to help you do that is, when sober, look at a man or woman who is drunk. It's not often a pretty sight.
Sober Up
The following remedies are for people who have drunk too much alcohol-that is, they may make them more alert and communicative. However, do not trust or depend on those people's reflexes, especially behind the wheel of a car.
If a drunk person imagines that the room is spinning, have him/her lie down on a bed and put one foot on the floor to stop that feeling. Honey contains fructose, which promotes the chemical breakdown of alcohol. If you know that the drunk person is not allergic to honey and is not a diabetic, give him 1 or 2 teaspoons of honey. Follow that up with 1 teaspoon of honey every half-hour for the next couple of hours.
WARNING: Do not give honey to someone who is diabetic or allergic to honey.
To help sober up an intoxicated person, try feeding him cucumber-as much as he is willing to eat. The cuke's enzyme, erepsin, may dramatically lessen the effect of alcohol.
Try sobering up someone who's tipsy by massaging the tip of his nose.
CAUTION: Stimulation of the tip of the nose can cause vomiting, so don't stand right in front of the person you're sobering up.
This is a Siberian method of sobering up a drunk person. Have him lie flat on his back. Place the palms of your hands on his ears. Next, rub both ears briskly and strongly in a circular motion. Within minutes, the person should start coming around.
While he may be a lot more sober than before you rubbed his ears , he should not be trusted behind the wheel of a car.
Hangover Help
In simplified terms, a hangover is the disagreeable physical effect-a headache or nausea,for example-caused by drinking too much alcohol. Hangovers can make a fun night turn into a bad morning.
Hangovers can also be caused by an allergy or sensitivity to what you drank. Using homeopathic theory (like fights like), put 1 drop of the alcohol in a glass of water. Take three sips. If the hangover symptoms do not disappear within five minutes, then drink the rest of the glass of water. If you still don't feel better in a few minutes, then your hangover is not allergy-caused.
For the morning after, take 1/8 teaspoon of cayenne pepper in a glass of water. Evening
primrose oil (soft gels are available at health food stores) is said to help replenish the amino acids and gamma-linoleic acid that's lost when you drink alcoholic beverages. Take 1,000 milligrams (mg) with lots of water or orange juice before you go to sleep. Too late for that? Okay then, take it when you wake up and are desperate for anything that will help you feel human again.
According to the Chinese, a cup of ginger tea will help calm an unsettled stomach caused by a hangover. To relieve eye, ear, mouth, nose and brain pain from the hangover, knead the fleshy part of the hand between the thumb and the index finger on both hands. For a pounding hangover headache, massage each thumb, just below the knuckles.
Sweet Solution
Take 1 tablespoon of honey every minute for five minutes. Repeat the procedure a half hour later.
Rub ¼ lemon on each armpit. That may ease the discomfort of a hangover.
If you insist on drinking, you may be interested to know that a research team from England advises drinkers to guzzle clear alcohols-gin, vodka or white rum-to lessen the chances of that "morning after" feeling. Red wine and whiskey seem to have more hangover-promoting elements.
Morning-After Breakfast
Bananas and milk is the breakfast of choice of many hangover sufferers. It may be effective due to the fact that alcohol depletes the magnesium in one's body, and bananas and milk replenish the supply.
You may want to add tomato, carrot, celery and/or beet juice to replenish the B and C vitamins along with some trace minerals that alcohol may also deplete.
Listen to a Wise Old Owl
The famed Roman naturalist Pliny the Elder (who lived from 23-79 AD and wrote a comprehensive encyclopedia called Natural history) recommended eating the eggs of an owl.
While owl eggs may be hard to come by, all eggs are a source of cysteine, which helps the body manufacture glutathione, an antioxidant that gets depleted when alcohol is present. So an omelet could be a helpful hangover breakfast.
Pliny may have eased the symptoms of many a hangover with those eggs. Look who was the wise old owl, after all.
Have a hangover? Feel like pulling your hair out? Good idea, but don't go all the way. Just pull your hair, clump by clump, until it hurts a little (don't pull the hair out).
According to a noted reflexologist, hairpulling is stimulating to the entire body and can help lessen the symptoms of a hangover.
When you have a throbbing hangover headache, eat a raw persimmon for relief. From now on, if you insist on drinking, make sure it's persimmon season.
Hangover sufferers are sometimes advised to just "sleep it off."That's smart advice, since a contributing factor to hangovers is the lack of REM (rapid eye movement) sleep which alcohol seems to suppress. $0 go ahead and sleep it off!
A Chinese hangover remedy calls for eating 10 strawberries and drinking a glass of fresh tangerine juice. Hmmm-sounds good even if you don't have a hangover. Hungarian gypsies recommend a bowl of chicken soup with rice. What could be bad?
Another Chicken Soup Remedy
Cysteine is an amino acid that helps the body manufacture glutathione, an antioxidant that gets depleted when it has the chore of contending with alcohol. According to a study performed at the University of California, San Diego (UCSD), cysteine is present in chicken. Therefore, chicken soup may help replenish the body's needed supply of cysteine, easing hangover symptoms at the same time.
A glass of sauerkraut juice is said to be effective. If the pure juice is hard for you to take, add some tomato juice to it. Or, eat lots of raw cabbage. Thats been known to work wonders.
Gimme a B!
Some of the B-complex vitamins are B1 (thiamine), B2 (riboflavin), nicotinamide and pyridoxine. They are helpful in aiding carbohydrate metabolization, nerve function, the cellular oxidation process and the dilation of blood vessels, all of which are helpful for hangovers. Impressed?
If you have overindulged and are anticipating waking up with a hangover, take a vitamin B-complex supplement with two or three glasses of water before you go to bed. If you pass out before remembering to take the B-complex, take the vitamin as soon as possible after you awaken.
There are some of you who will not be happy until you find a "hair of the dog" hangover remedy. Here's one we were told comes from a voodoo practitioner in New Orleans.
In a blender, add 1 ounce of Pernod 1 ounce of white creme de cacao and 3 ounces of milk, plus three ice cubes. Blend, drink and good luck! "
Easing the Urge to Drink
A tangy beverage can ease and erase the urge to imbibe. Have a glass of tomato juice with the juice of one lemon added. You might also want to throw in a couple of ice cubes. Stir well. Sip slowly as you would an alcoholic drink .
The supplement glutamine is helpful in easing the urge for alcohol. Take 500 mg three times a day.
Intoxication Prevention
We're reporting the remedies that supposedly prevent a person from getting drunk,but we ask that you please take full responsibility for your drinking. If you drink, do not trust or test your reflexes-especially behind the wheel of a car-no matter how sober you seem to feel, or which preventive remedies you take.
Native Americans recommend eating raw (not roasted) almonds before drinking. Consume them on an empty stomach.
Healers in West Africa suggest eating peanut butter before imbibing.
Gem therapists tell of the power of amethysts.In Greek, amethyst is ametusios and means "remedy against drunkenness." Please don't take this to mean that if you carry an amethyst and you drink, you won't get drunk. It's that carrying an amethyst should give one the strength to refuse a drink and, therefore, prevent intoxication.
Women, Take Heed
Women who drink right before menstruating-when their estrogen level is low-get drunk more easily, usually become more nauseated and experience rougher hangovers than at any other time during their cycle.
For the problem drinker, we strongly recommend the leading self-help organization for combating alcoholism-Alcoholics Anonymous. Headquartered in New York City, the organization is a support group for people with drinking problems.
Home Remedies
Before you have a drink, sprinkle nutmeg into a glass of milk and sip it slowly. It may help absorb and neutralize the effects of alcoholic beverages.
The Greek philosopher and teacher Aristotle (384-322 BC) advised his followers to eat a big chunk of cabbage before imbibing. Cole slaw-which is made from cabbage and vinegar-is said to be an even more effective intoxication preventive.
The best way to hold your liquor is in the bottle it comes in! One way to help you do that is, when sober, look at a man or woman who is drunk. It's not often a pretty sight.
Sober Up
The following remedies are for people who have drunk too much alcohol-that is, they may make them more alert and communicative. However, do not trust or depend on those people's reflexes, especially behind the wheel of a car.
If a drunk person imagines that the room is spinning, have him/her lie down on a bed and put one foot on the floor to stop that feeling. Honey contains fructose, which promotes the chemical breakdown of alcohol. If you know that the drunk person is not allergic to honey and is not a diabetic, give him 1 or 2 teaspoons of honey. Follow that up with 1 teaspoon of honey every half-hour for the next couple of hours.
WARNING: Do not give honey to someone who is diabetic or allergic to honey.
To help sober up an intoxicated person, try feeding him cucumber-as much as he is willing to eat. The cuke's enzyme, erepsin, may dramatically lessen the effect of alcohol.
Try sobering up someone who's tipsy by massaging the tip of his nose.
CAUTION: Stimulation of the tip of the nose can cause vomiting, so don't stand right in front of the person you're sobering up.
This is a Siberian method of sobering up a drunk person. Have him lie flat on his back. Place the palms of your hands on his ears. Next, rub both ears briskly and strongly in a circular motion. Within minutes, the person should start coming around.
While he may be a lot more sober than before you rubbed his ears , he should not be trusted behind the wheel of a car.
Hangover Help
In simplified terms, a hangover is the disagreeable physical effect-a headache or nausea,for example-caused by drinking too much alcohol. Hangovers can make a fun night turn into a bad morning.
Hangovers can also be caused by an allergy or sensitivity to what you drank. Using homeopathic theory (like fights like), put 1 drop of the alcohol in a glass of water. Take three sips. If the hangover symptoms do not disappear within five minutes, then drink the rest of the glass of water. If you still don't feel better in a few minutes, then your hangover is not allergy-caused.
For the morning after, take 1/8 teaspoon of cayenne pepper in a glass of water. Evening
primrose oil (soft gels are available at health food stores) is said to help replenish the amino acids and gamma-linoleic acid that's lost when you drink alcoholic beverages. Take 1,000 milligrams (mg) with lots of water or orange juice before you go to sleep. Too late for that? Okay then, take it when you wake up and are desperate for anything that will help you feel human again.
According to the Chinese, a cup of ginger tea will help calm an unsettled stomach caused by a hangover. To relieve eye, ear, mouth, nose and brain pain from the hangover, knead the fleshy part of the hand between the thumb and the index finger on both hands. For a pounding hangover headache, massage each thumb, just below the knuckles.
Sweet Solution
Take 1 tablespoon of honey every minute for five minutes. Repeat the procedure a half hour later.
Rub ¼ lemon on each armpit. That may ease the discomfort of a hangover.
If you insist on drinking, you may be interested to know that a research team from England advises drinkers to guzzle clear alcohols-gin, vodka or white rum-to lessen the chances of that "morning after" feeling. Red wine and whiskey seem to have more hangover-promoting elements.
Morning-After Breakfast
Bananas and milk is the breakfast of choice of many hangover sufferers. It may be effective due to the fact that alcohol depletes the magnesium in one's body, and bananas and milk replenish the supply.
You may want to add tomato, carrot, celery and/or beet juice to replenish the B and C vitamins along with some trace minerals that alcohol may also deplete.
Listen to a Wise Old Owl
The famed Roman naturalist Pliny the Elder (who lived from 23-79 AD and wrote a comprehensive encyclopedia called Natural history) recommended eating the eggs of an owl.
While owl eggs may be hard to come by, all eggs are a source of cysteine, which helps the body manufacture glutathione, an antioxidant that gets depleted when alcohol is present. So an omelet could be a helpful hangover breakfast.
Pliny may have eased the symptoms of many a hangover with those eggs. Look who was the wise old owl, after all.
Have a hangover? Feel like pulling your hair out? Good idea, but don't go all the way. Just pull your hair, clump by clump, until it hurts a little (don't pull the hair out).
According to a noted reflexologist, hairpulling is stimulating to the entire body and can help lessen the symptoms of a hangover.
When you have a throbbing hangover headache, eat a raw persimmon for relief. From now on, if you insist on drinking, make sure it's persimmon season.
Hangover sufferers are sometimes advised to just "sleep it off."That's smart advice, since a contributing factor to hangovers is the lack of REM (rapid eye movement) sleep which alcohol seems to suppress. $0 go ahead and sleep it off!
A Chinese hangover remedy calls for eating 10 strawberries and drinking a glass of fresh tangerine juice. Hmmm-sounds good even if you don't have a hangover. Hungarian gypsies recommend a bowl of chicken soup with rice. What could be bad?
Another Chicken Soup Remedy
Cysteine is an amino acid that helps the body manufacture glutathione, an antioxidant that gets depleted when it has the chore of contending with alcohol. According to a study performed at the University of California, San Diego (UCSD), cysteine is present in chicken. Therefore, chicken soup may help replenish the body's needed supply of cysteine, easing hangover symptoms at the same time.
A glass of sauerkraut juice is said to be effective. If the pure juice is hard for you to take, add some tomato juice to it. Or, eat lots of raw cabbage. Thats been known to work wonders.
Gimme a B!
Some of the B-complex vitamins are B1 (thiamine), B2 (riboflavin), nicotinamide and pyridoxine. They are helpful in aiding carbohydrate metabolization, nerve function, the cellular oxidation process and the dilation of blood vessels, all of which are helpful for hangovers. Impressed?
If you have overindulged and are anticipating waking up with a hangover, take a vitamin B-complex supplement with two or three glasses of water before you go to bed. If you pass out before remembering to take the B-complex, take the vitamin as soon as possible after you awaken.
There are some of you who will not be happy until you find a "hair of the dog" hangover remedy. Here's one we were told comes from a voodoo practitioner in New Orleans.
In a blender, add 1 ounce of Pernod 1 ounce of white creme de cacao and 3 ounces of milk, plus three ice cubes. Blend, drink and good luck! "
Easing the Urge to Drink
A tangy beverage can ease and erase the urge to imbibe. Have a glass of tomato juice with the juice of one lemon added. You might also want to throw in a couple of ice cubes. Stir well. Sip slowly as you would an alcoholic drink .
The supplement glutamine is helpful in easing the urge for alcohol. Take 500 mg three times a day.
Intoxication Prevention
We're reporting the remedies that supposedly prevent a person from getting drunk,but we ask that you please take full responsibility for your drinking. If you drink, do not trust or test your reflexes-especially behind the wheel of a car-no matter how sober you seem to feel, or which preventive remedies you take.
Native Americans recommend eating raw (not roasted) almonds before drinking. Consume them on an empty stomach.
Healers in West Africa suggest eating peanut butter before imbibing.
Gem therapists tell of the power of amethysts.In Greek, amethyst is ametusios and means "remedy against drunkenness." Please don't take this to mean that if you carry an amethyst and you drink, you won't get drunk. It's that carrying an amethyst should give one the strength to refuse a drink and, therefore, prevent intoxication.
Women, Take Heed
Women who drink right before menstruating-when their estrogen level is low-get drunk more easily, usually become more nauseated and experience rougher hangovers than at any other time during their cycle.
What Vitamin Should U Take?
The short answer is, "all of them, in appropriate amounts."
A Vitamin is a category of organic molecule that is required by a living organism for normal health. Vitamins are often referred to as "micronutrients" because as a percentage they make up the smallest portion of the foods we eat in a healthy diet. If deprived of all sources of a particular vitamin you will eventually suffer from disease symptoms specific to the missing vitamin. Once such disease is called Scurvy and was once a leading cause of death among Europeans until 1747 when it was established that citrus fruits and even sauerkraut would prevent the disease and "cure it" in those who were already suffering from Scurvy. In spite of this discovery, it took nearly 100 years for the population to accept this relationship between diet and such a horrible disease. In the early 1900s the molecules were identified in these foods and eventually referred to as vitamins.
The naming convention of vitamins was a bit disorganized and some vitamins were later classified as other types of nutritional components. For example, the Nobel Prize winning research for the discovery of Vitamin C also refers to a necessary "Vitamin P" that is now known as the flavonoid family of molecules. This was done as the definition of vitamins was further refined and agreed upon.
As a category of nutrition, vitamins are essential for life; they are not stored in the body and cannot be created by the body. Vitamin A is converted from carotenes, after the ingestion of certain fruits and vegetables, but still cannot be created without those necessary "building blocks." Similarly, Vitamin D can be produced in the skin by someone who receives regular exposure to sunlight and is not wearing sun block. Remaining are Vitamins B, C, E, and K. Some other vitamins have been proposed but have not sufficiently studied to determine need and minimal levels.
When choosing a supplement, first understand that nutrition should be appropriate in amount, high in quality as well as complete. It is better to choose a high-quality multivitamin than an assortment of individual vitamin supplements. Also, vitamin supplements should be food-matrix and standardized. This ensures the vitamins are properly utilized in the body and that each and every supplement is providing the same amount of active ingredient as the last. Most of the top selling brands of vitamins are neither food-matrix, nor standardized, so do your own research and only supplement your good diet with a top-quality vitamin supplements.
Finally, remember that supplementation is intended to improve nutrition and ensure that you are receiving appropriate levels of micronutrients in your diet each day. Supplements are not intended to replace the need for a good diet, but instead to make up for the reality that we live in times when it is necessary to improve the diet through supplementation to ensure balanced nutrition.
When someone asks you "What vitamin should I take?" you should now know that it is important to take a balanced, high-quality multivitamin first. After you have established a baseline of nutritional supplementation, give yourself a few months and then research individual vitamins if your personal nutritional needs require a bit more of one vitamin over another. You can then add individual, high-quality vitamin supplements to your multivitamin use. Maybe people find that additional vitamin supplements are not necessary and that a high-quality multivitamin improves their energy and sense of well being without the need for additional doses of individual vitamins.
A Vitamin is a category of organic molecule that is required by a living organism for normal health. Vitamins are often referred to as "micronutrients" because as a percentage they make up the smallest portion of the foods we eat in a healthy diet. If deprived of all sources of a particular vitamin you will eventually suffer from disease symptoms specific to the missing vitamin. Once such disease is called Scurvy and was once a leading cause of death among Europeans until 1747 when it was established that citrus fruits and even sauerkraut would prevent the disease and "cure it" in those who were already suffering from Scurvy. In spite of this discovery, it took nearly 100 years for the population to accept this relationship between diet and such a horrible disease. In the early 1900s the molecules were identified in these foods and eventually referred to as vitamins.
The naming convention of vitamins was a bit disorganized and some vitamins were later classified as other types of nutritional components. For example, the Nobel Prize winning research for the discovery of Vitamin C also refers to a necessary "Vitamin P" that is now known as the flavonoid family of molecules. This was done as the definition of vitamins was further refined and agreed upon.
As a category of nutrition, vitamins are essential for life; they are not stored in the body and cannot be created by the body. Vitamin A is converted from carotenes, after the ingestion of certain fruits and vegetables, but still cannot be created without those necessary "building blocks." Similarly, Vitamin D can be produced in the skin by someone who receives regular exposure to sunlight and is not wearing sun block. Remaining are Vitamins B, C, E, and K. Some other vitamins have been proposed but have not sufficiently studied to determine need and minimal levels.
When choosing a supplement, first understand that nutrition should be appropriate in amount, high in quality as well as complete. It is better to choose a high-quality multivitamin than an assortment of individual vitamin supplements. Also, vitamin supplements should be food-matrix and standardized. This ensures the vitamins are properly utilized in the body and that each and every supplement is providing the same amount of active ingredient as the last. Most of the top selling brands of vitamins are neither food-matrix, nor standardized, so do your own research and only supplement your good diet with a top-quality vitamin supplements.
Finally, remember that supplementation is intended to improve nutrition and ensure that you are receiving appropriate levels of micronutrients in your diet each day. Supplements are not intended to replace the need for a good diet, but instead to make up for the reality that we live in times when it is necessary to improve the diet through supplementation to ensure balanced nutrition.
When someone asks you "What vitamin should I take?" you should now know that it is important to take a balanced, high-quality multivitamin first. After you have established a baseline of nutritional supplementation, give yourself a few months and then research individual vitamins if your personal nutritional needs require a bit more of one vitamin over another. You can then add individual, high-quality vitamin supplements to your multivitamin use. Maybe people find that additional vitamin supplements are not necessary and that a high-quality multivitamin improves their energy and sense of well being without the need for additional doses of individual vitamins.
Just Because The Label Says Fat Free Doesn't Mean It Won't Make You Fat
It seems like everywhere you turn these days you see the term "fat free". Fat free milk,ice cream, chocolate, cheese and just about anything else you can think of is now occupying a good deal of space at your local grocers. Now it goes without saying that fat free foods are better for you than their fatty counterparts but it doesn't always hold true that they will not make you fat.
The reason I say this is because people are misled by labeling. You need to educate yourself on what the labels really mean, if a label says it doesn't have fat on the back of the package it may still contain some kinds of fat because many times these labels are a little misleading. I am not saying that all of the foods that claim they are lean do this; you just have to learn to watch very closely on each food label to see exactly what fat is not present in the food so that you know what you are really eating. You also need to be aware of the types of fat that are contained in food as well.
There are a few different types of fats and you need to have a little knowledge of them to be prepared for the trip to the grocery store. Saturated and trans fats are the ones that are found in fried foods and things like chips. These are also the culprits that cause high cholesterol and coronary artery disease. You will find saturated fats in almost all meats, dairy products, and eggs and in addition you will see it present in oils like palm and coconut. Trans fats have been made solid are partially solid and are listed as unsaturated because they have a similar function as the saturated fats in many cases.
When you see something that contains hydrogenated or partially hydrogenated cooking oil these foods contain trans fat and should be avoided or at most eaten in small amounts. Some of the biggest offenders here are fried chicken, chips, crackers, and cookies.
Until recently trans fat was one of those fats that was conveniently left off the label on so called fat free foods. This is exactly why my statement is so relevant that a food may not be devoid of the substance even when it is stated as such on the package. Be sure that the label shows 0 grams of trans fat and o grams of saturated fat if you are going to count it as fat free.
The next lesson you need to learn will not be found on the packaging. This something you need to know. Excessive carbohydrates will be turned into fat by the body so watch out for this while you are watching the fats. Don't think that you can eat to your heart's content just because you think it's safe
The reason I say this is because people are misled by labeling. You need to educate yourself on what the labels really mean, if a label says it doesn't have fat on the back of the package it may still contain some kinds of fat because many times these labels are a little misleading. I am not saying that all of the foods that claim they are lean do this; you just have to learn to watch very closely on each food label to see exactly what fat is not present in the food so that you know what you are really eating. You also need to be aware of the types of fat that are contained in food as well.
There are a few different types of fats and you need to have a little knowledge of them to be prepared for the trip to the grocery store. Saturated and trans fats are the ones that are found in fried foods and things like chips. These are also the culprits that cause high cholesterol and coronary artery disease. You will find saturated fats in almost all meats, dairy products, and eggs and in addition you will see it present in oils like palm and coconut. Trans fats have been made solid are partially solid and are listed as unsaturated because they have a similar function as the saturated fats in many cases.
When you see something that contains hydrogenated or partially hydrogenated cooking oil these foods contain trans fat and should be avoided or at most eaten in small amounts. Some of the biggest offenders here are fried chicken, chips, crackers, and cookies.
Until recently trans fat was one of those fats that was conveniently left off the label on so called fat free foods. This is exactly why my statement is so relevant that a food may not be devoid of the substance even when it is stated as such on the package. Be sure that the label shows 0 grams of trans fat and o grams of saturated fat if you are going to count it as fat free.
The next lesson you need to learn will not be found on the packaging. This something you need to know. Excessive carbohydrates will be turned into fat by the body so watch out for this while you are watching the fats. Don't think that you can eat to your heart's content just because you think it's safe
Easy Natural Home Remedies To Cleanse Your Body
Your body is an amazing machine, a testament to evolution and nature, and in this day and age it needs to be taken care of. Everything we take into our bodies makes an impact. In these times of fast food, every soda or cup of coffee, every breath we take makes an impression and imprint on our bodies. Nowhere is this more evident than the liver.
The liver is one of the organs that helps purify our bodies, along with the kidneys and the intestines, so it is in our best interests to keep these organs working at maximum effectiveness. These organs working together are what keeps toxins from building up in our bodies. If they aren't functioning correctly; we're letting toxins build up in our bodies that lead to poor health.
Here are some of the ways you can help keep your body free of toxins and these organs working at peak efficiency. Drink plenty of water. Water is used to help flush the system of toxins and harmful substances. Most of us don't intake half the amount of water we actually need. Eat fresh foods. The majority of food we eat is highly processed, or packed full of chemicals, and lacks the nutritional values of the less processed, fresh counterparts. Eating a healthy diet of nutrient packed fresh foods like vegetables and fresh fruits can go a long way to making your body healthy and strong.
Everyone has parasites living in their bodies. Some are good and are suppose to be there, some are foreign and need to be removed in order to purge our body of toxins. Try natural elements to help rid yourself of these.
Here are some to try
Cloves: these get rid of parasite eggs
Pumpkin seeds: are great for killing off the parasite worms themselves
Garlic: we've all heard of the healthy benefits of garlic, it provides a natural anti-bacterial agent, and comes in odorless varieties.
Fiber: this important element keeps your intestines moving freely and prevents toxins from being reabsorbed.
Bitter tasting things: like grapefruit seeds and lemon, help to keep toxins from building up in the liver and are naturally anti-bacterial.
Finally, eat smaller meals.
We tend to be on the go, so eat large meals as little as possible, this actually puts a strain on our systems. Eating more frequently and smaller portions help us get the most out of our diet. Avoid processed tap water; it simply adds chemicals you're trying to get rid of. Eat raw foods and hearty grains rather than heavily processed and refined foods. Our bodies are naturally designed for rougher food sources and work better on a heartier diet.
Taking these steps will go a long way in helping you naturally cleanse your body of unwanted toxins and parasites and lead you to better health. You'll have more energy, feel good about yourself and know that you're working at your potential.
The liver is one of the organs that helps purify our bodies, along with the kidneys and the intestines, so it is in our best interests to keep these organs working at maximum effectiveness. These organs working together are what keeps toxins from building up in our bodies. If they aren't functioning correctly; we're letting toxins build up in our bodies that lead to poor health.
Here are some of the ways you can help keep your body free of toxins and these organs working at peak efficiency. Drink plenty of water. Water is used to help flush the system of toxins and harmful substances. Most of us don't intake half the amount of water we actually need. Eat fresh foods. The majority of food we eat is highly processed, or packed full of chemicals, and lacks the nutritional values of the less processed, fresh counterparts. Eating a healthy diet of nutrient packed fresh foods like vegetables and fresh fruits can go a long way to making your body healthy and strong.
Everyone has parasites living in their bodies. Some are good and are suppose to be there, some are foreign and need to be removed in order to purge our body of toxins. Try natural elements to help rid yourself of these.
Here are some to try
Cloves: these get rid of parasite eggs
Pumpkin seeds: are great for killing off the parasite worms themselves
Garlic: we've all heard of the healthy benefits of garlic, it provides a natural anti-bacterial agent, and comes in odorless varieties.
Fiber: this important element keeps your intestines moving freely and prevents toxins from being reabsorbed.
Bitter tasting things: like grapefruit seeds and lemon, help to keep toxins from building up in the liver and are naturally anti-bacterial.
Finally, eat smaller meals.
We tend to be on the go, so eat large meals as little as possible, this actually puts a strain on our systems. Eating more frequently and smaller portions help us get the most out of our diet. Avoid processed tap water; it simply adds chemicals you're trying to get rid of. Eat raw foods and hearty grains rather than heavily processed and refined foods. Our bodies are naturally designed for rougher food sources and work better on a heartier diet.
Taking these steps will go a long way in helping you naturally cleanse your body of unwanted toxins and parasites and lead you to better health. You'll have more energy, feel good about yourself and know that you're working at your potential.
Fight Cellulite with Diet, Exercise, and Determination
Losing weight can be a difficult undertaking. Temptations abound and there's always a great excuse to cheat. But when it comes to burning body fat and keeping it off, a smart dieter takes a multi-pronged approach to the process. Getting rid of fat takes more than diet, supplements or exercise alone. It takes dedication and a thought-out plan.
Before jumping into any diet or exercise plan designed to burn fat and reduce cellulite formation, it's a good idea to consider a few things:
* General health. If overall health is good and no chronic conditions are present, just about any smart, well-balanced program is likely to do the trick. If there are extenuating circumstances, such as diabetes or heart conditions, it's a very good idea to seek medical advice before going it alone.
* Goals. No diet and exercise plan is complete without a defined goal. Even if it's just five pounds, a goal helps set focus and determination. Plus, it gives a dieter something to strive for.
* Balance. Don't undertake any diet or exercise plans that bill themselves as panaceas. It takes a good balance of a healthy diet, exercise and determination to burn fat and keep it off.
* Make sure to build muscle. Losing weight and gaining flab doesn't do a person much good. Be certain to include body-toning exercises in the mix along with a good cardio workout. If the heart's not healthy, nothing will be!
As you go forward choosing a plan to lose weight and burn fat, there are a number of ways to do so. Here are some ideas to help shed some extra weight while exercising and being smart about food choices:
* Eat a low-carb snack about an hour and half before a workout. This will give you enough energy to sustain a good pace.
* Make sure to breath through the nose. This increases endurance.
* Include variety in a workout. If you lift weights and then jog every single day, you'll get bored, plus you might reach a plateau in your weight loss sooner than you'd like. Mix it up and have fun. Be sure to make certain all parts of the body get a good workout at least a few days a week.
* Include weights along with cardio. Strength training helps build muscle as other efforts burn fat.
If you've never worked out before, be certain to get advice about good technique, posturing and pacing. Starting out blind is not a good idea and can lead to unnecessary injuries that can derail weight loss plans. When handled correctly, exercise can really boost the fat-burning process.
Don't forget to balance exercise and diet smartly. Exercise alone likely won't result in long-term goals being met and the same is so for dieting alone. Be smart with choice and avoid fads that don't include a healthy, balanced meal plan.
Losing weight, burning fat and avoiding the build up of cellulite is a process that doesn't happen over night. With time, dedication and smart planning, it's a process that can be mastered.
Before jumping into any diet or exercise plan designed to burn fat and reduce cellulite formation, it's a good idea to consider a few things:
* General health. If overall health is good and no chronic conditions are present, just about any smart, well-balanced program is likely to do the trick. If there are extenuating circumstances, such as diabetes or heart conditions, it's a very good idea to seek medical advice before going it alone.
* Goals. No diet and exercise plan is complete without a defined goal. Even if it's just five pounds, a goal helps set focus and determination. Plus, it gives a dieter something to strive for.
* Balance. Don't undertake any diet or exercise plans that bill themselves as panaceas. It takes a good balance of a healthy diet, exercise and determination to burn fat and keep it off.
* Make sure to build muscle. Losing weight and gaining flab doesn't do a person much good. Be certain to include body-toning exercises in the mix along with a good cardio workout. If the heart's not healthy, nothing will be!
As you go forward choosing a plan to lose weight and burn fat, there are a number of ways to do so. Here are some ideas to help shed some extra weight while exercising and being smart about food choices:
* Eat a low-carb snack about an hour and half before a workout. This will give you enough energy to sustain a good pace.
* Make sure to breath through the nose. This increases endurance.
* Include variety in a workout. If you lift weights and then jog every single day, you'll get bored, plus you might reach a plateau in your weight loss sooner than you'd like. Mix it up and have fun. Be sure to make certain all parts of the body get a good workout at least a few days a week.
* Include weights along with cardio. Strength training helps build muscle as other efforts burn fat.
If you've never worked out before, be certain to get advice about good technique, posturing and pacing. Starting out blind is not a good idea and can lead to unnecessary injuries that can derail weight loss plans. When handled correctly, exercise can really boost the fat-burning process.
Don't forget to balance exercise and diet smartly. Exercise alone likely won't result in long-term goals being met and the same is so for dieting alone. Be smart with choice and avoid fads that don't include a healthy, balanced meal plan.
Losing weight, burning fat and avoiding the build up of cellulite is a process that doesn't happen over night. With time, dedication and smart planning, it's a process that can be mastered.
Quit Smoking Without Gaining an Ounce
Ready to stop smoking? Don't worry about gaining weight as you cut back on cigarettes -- these tips will help you kick the habit without packing on the pounds.
Fear of putting on pounds shouldn't stop you from trying to kick the habit: Two recent studies show that female quitters aren't any more likely to gain weight than the general population and that repeated nicotine use may actually increase your appetite. Robin Mermelstein, PhD, a smoking-cessation researcher at the University of Illinois at Chicago, offers these tips:
Use a nicotine-replacement product.
Studies show that women who use patches or gum are less likely to gain weight. "Both of these will help reduce feelings of hunger as well as cravings for cigarettes," says Mermelstein.
Compensate for the drop in metabolism.
"Nicotine causes the body to burn about 200 more calories a day," says Mermelstein. Fight the dip by leaving a bite or two of food on your plate at each meal and adding a brisk 15-minute walk to your day.
Plan distractions.
To avoid replacing cigarettes with food or using high-cal treats as a reward, think up nonfood distractions and rewards ahead of time, suggests Mermelstein. Going for a run is a healthy choice, but if it's got to feel truly indulgent, try treating yourself to some online shoe shopping.
Fear of putting on pounds shouldn't stop you from trying to kick the habit: Two recent studies show that female quitters aren't any more likely to gain weight than the general population and that repeated nicotine use may actually increase your appetite. Robin Mermelstein, PhD, a smoking-cessation researcher at the University of Illinois at Chicago, offers these tips:
Use a nicotine-replacement product.
Studies show that women who use patches or gum are less likely to gain weight. "Both of these will help reduce feelings of hunger as well as cravings for cigarettes," says Mermelstein.
Compensate for the drop in metabolism.
"Nicotine causes the body to burn about 200 more calories a day," says Mermelstein. Fight the dip by leaving a bite or two of food on your plate at each meal and adding a brisk 15-minute walk to your day.
Plan distractions.
To avoid replacing cigarettes with food or using high-cal treats as a reward, think up nonfood distractions and rewards ahead of time, suggests Mermelstein. Going for a run is a healthy choice, but if it's got to feel truly indulgent, try treating yourself to some online shoe shopping.
4 Steps to a Flawless Complexion
Want perfect skin? Return to the basics: daily cleansing, exfoliating, and moisturizing. Our four steps will leave your skin glowing.
As skincare gets more high-tech (hello, microdermabrasion, fillers, and Botox), it's important to remember the basics. Daily cleansing, exfoliating, and moisturizing will give you a clear, glowing complexion -- without your having to make a doctor's appointment, says David Orentreich, MD, a dermatologist in New York City. One regimen we love: Clinique's 3-Step Skin Care System, featuring Facial Soap, salicylic acidpacked Clarifying Lotion, and Dramatically Different Moisturizing Lotion. February marks the relaunch of the iconic skincare trifecta, with updated formulas and packaging. In fact, following any regimen that includes gentle cleansing and moisturizing (to balance pH) and exfoliating (which clears pores) will impart a coveted glow, especially if you follow these steps:
1. Target your T-zone.
Most women have a greater buildup of cells on the forehead, nose, and chin, which can lead to clogged pores. Sweep a cotton puff or pad steeped in salicylic acidbased toner over your face, concentrating on those areas.
2. Do a weekly mask.
Feed skin extra nutrients or antiaging ingredients with a once-a-week treatment. "Masks can penetrate more deeply and are more effective once dead cells have been diminished," says Karen Axmaker, an aesthetician at Sally Hershberger's Face Place in New York City.
3. Use an SPF of 15 or higher.
Consistent sloughing helps diminish hyperpigmentation like brown spots and freckles. To keep skin tone even, you must use a protective product with an SPF of 15 or higher -- even for incidental sun exposure.
4. Apply makeup with a light hand.
When skin is properly exfoliated, you don't need a ton of coverage. "You won't have to worry about the cakey look that can result from pigment clinging to clumps of dry cells," says Liam Dunn, a makeup artist in New York City.
As skincare gets more high-tech (hello, microdermabrasion, fillers, and Botox), it's important to remember the basics. Daily cleansing, exfoliating, and moisturizing will give you a clear, glowing complexion -- without your having to make a doctor's appointment, says David Orentreich, MD, a dermatologist in New York City. One regimen we love: Clinique's 3-Step Skin Care System, featuring Facial Soap, salicylic acidpacked Clarifying Lotion, and Dramatically Different Moisturizing Lotion. February marks the relaunch of the iconic skincare trifecta, with updated formulas and packaging. In fact, following any regimen that includes gentle cleansing and moisturizing (to balance pH) and exfoliating (which clears pores) will impart a coveted glow, especially if you follow these steps:
1. Target your T-zone.
Most women have a greater buildup of cells on the forehead, nose, and chin, which can lead to clogged pores. Sweep a cotton puff or pad steeped in salicylic acidbased toner over your face, concentrating on those areas.
2. Do a weekly mask.
Feed skin extra nutrients or antiaging ingredients with a once-a-week treatment. "Masks can penetrate more deeply and are more effective once dead cells have been diminished," says Karen Axmaker, an aesthetician at Sally Hershberger's Face Place in New York City.
3. Use an SPF of 15 or higher.
Consistent sloughing helps diminish hyperpigmentation like brown spots and freckles. To keep skin tone even, you must use a protective product with an SPF of 15 or higher -- even for incidental sun exposure.
4. Apply makeup with a light hand.
When skin is properly exfoliated, you don't need a ton of coverage. "You won't have to worry about the cakey look that can result from pigment clinging to clumps of dry cells," says Liam Dunn, a makeup artist in New York City.
Higher Chance's Of Cancer For Alcoholics
Before you think wine's antioxidant properties are reason enough to toast every celebration, know this: In September of 2007, U.S. researchers announced that an average of three or more drinks a day -- be it wine, beer, or hard alcohol -- can raise a woman's risk of breast cancer as much as smoking a pack of cigarettes. Ethyl alcohol, present in all booze, is the suspected culprit. Studies showed that women who consumed one or two drinks a day upped their risk for breast cancer by 10 percent, while those who consumed three or more drinks a day raised their risk by as much as 30 percent
Break the Late-Night Snacking Cycle
Constant nighttime cravings can destroy your diet. Here, tips to break away from late-night snacking and get your eating cycle back on track.
Question: "I eat little during the day but snack all night long. Can I retrain my appetite?"
Answer: Yes. To break out of your cycle, you must start eating breakfast, even if it's something small, says Milton Stokes, RD, a spokesperson for the American Dietetic Association. "By shifting calories to the morning hours, you will ensure that your nighttime cravings don't have as much of a pull."
Start off with a piece of fruit, then gradually add a serving of whole grain and a source of lean protein, until you're consuming a meal consisting of about 350 calories.
Question: "I eat little during the day but snack all night long. Can I retrain my appetite?"
Answer: Yes. To break out of your cycle, you must start eating breakfast, even if it's something small, says Milton Stokes, RD, a spokesperson for the American Dietetic Association. "By shifting calories to the morning hours, you will ensure that your nighttime cravings don't have as much of a pull."
Start off with a piece of fruit, then gradually add a serving of whole grain and a source of lean protein, until you're consuming a meal consisting of about 350 calories.
How to Cure Scars with Natural Treatments
Smear Vitamin E Oil Caplets on the scarred area.
Smear some tea tree oil on the scar to help it heal faster.
Put 1-2 drops of lavender essential oil on a cotton ball and apply on scar.
Blanch green tea, soak a cotton ball and apply on the scar to help it heal.
Mix Aloe Vera and vitamin E gel caplets and apply to the scar.
Rub honey on the scar as often as you can to make it heal.
Smear any oil on the scar and massage to help it heal.
Rub some olive oil on scars 2-3 times a day.
For acne scars: Mix 1 tablespoon of sour cream ( 0% fat for oily face), 1 tablespoon of yogurt, 1 tablespoon of grind oatmeal and 3-4 drops of lemon juice. Apply on face, leave for 10 minutes and wash off.
Smear some tea tree oil on the scar to help it heal faster.
Put 1-2 drops of lavender essential oil on a cotton ball and apply on scar.
Blanch green tea, soak a cotton ball and apply on the scar to help it heal.
Mix Aloe Vera and vitamin E gel caplets and apply to the scar.
Rub honey on the scar as often as you can to make it heal.
Smear any oil on the scar and massage to help it heal.
Rub some olive oil on scars 2-3 times a day.
For acne scars: Mix 1 tablespoon of sour cream ( 0% fat for oily face), 1 tablespoon of yogurt, 1 tablespoon of grind oatmeal and 3-4 drops of lemon juice. Apply on face, leave for 10 minutes and wash off.
Natural remedies for high blood pressure
The number of people suffering from hypertension is growing at an alarming rate and the culprits are the lifestyles that we lead and the kind of food that we eat. So what is this blood pressure that we keep referring to? The blood circulating in the body exerts a certain force on the walls of the arteries, veins and the heart chambers. If the force increases, then the blood pressure increases and high blood pressure can trigger the formation of plaque in the arteries (arteriosclerosis), which can later lead to heart attacks and strokes. So, high blood pressure needs to be controlled. Let us look at some of the natural remedies that may help to combat this condition.
Managing stress, which has become an everyday affair plays an important role in controlling high blood pressure. Breathing exercise like Pranayam, meditation and doing yoga have helped to combat high blood pressure. The benefits of regular exercise cannot be overlooked. It helps to lower blood pressure and decrease the resting heart rate, which is important for the health of the heart. In combination with other techniques, high blood pressure can be controlled.
Aromatherapy is now being associated as a remedy for high blood pressure. The oil of blue chamomile is said to be beneficial under stressful conditions when inhaled directly. A combination of lavender oil and olive or sunflower oil with blue chamomile massaged under the collarbone every night is said to afford relief from high blood pressure. Next to exercise, managing your diet is the next important step towards achieving control of blood pressure.
Managing stress, which has become an everyday affair plays an important role in controlling high blood pressure. Breathing exercise like Pranayam, meditation and doing yoga have helped to combat high blood pressure. The benefits of regular exercise cannot be overlooked. It helps to lower blood pressure and decrease the resting heart rate, which is important for the health of the heart. In combination with other techniques, high blood pressure can be controlled.
Aromatherapy is now being associated as a remedy for high blood pressure. The oil of blue chamomile is said to be beneficial under stressful conditions when inhaled directly. A combination of lavender oil and olive or sunflower oil with blue chamomile massaged under the collarbone every night is said to afford relief from high blood pressure. Next to exercise, managing your diet is the next important step towards achieving control of blood pressure.
Home remedies for acne cure
1.Orange peel pounded well with water. Applied to affected acne areas
2.Cucumber leaves or grated pieces. Apply to area for acne cure.
3.Rub the pimple( acne) with a fresh cut clove of garlic.
4.Drinking atleast 1 litre of water a day to impart a healthy glow to the skin
5.Clove based face mask or a paste of Fenugreek (Methi ) leaves applied overnight on acne and washed off next morning
2.Cucumber leaves or grated pieces. Apply to area for acne cure.
3.Rub the pimple( acne) with a fresh cut clove of garlic.
4.Drinking atleast 1 litre of water a day to impart a healthy glow to the skin
5.Clove based face mask or a paste of Fenugreek (Methi ) leaves applied overnight on acne and washed off next morning
Lose fat by building muscle
It may be that I am the only person in the world who gains fat by doing aerobic exercise, but I think not. The fact that you're reading this article suggests that you probably also spend too much time on aerobic exercise with too few results.
The secret, of course, is building muscle. Aerobic exercise can strip away muscle as well as fat, and muscle is what uses up your body's stores of energy.
Think of your muscle as an engine that needs fuel to run efficiently. A small motor scooter engine can run for days on a gallon of gas. A powerful V8 won't make it out the garage. In the same way, if your body has very little muscle, it won't burn off the calories you get from your food, while a competition bodybuilder can eat a meal that would feed a family of four for a week, and not pick up an ounce of fat as a result.
Now, you don't have to have huge muscles in order to burn fat efficiently. The ratio of muscle to fat in your body is far more important. You can be a slim, attractive woman on the outside, but still have a good muscular framework burning up calories while you watch television.
Your first step is to measure your body fat. You can buy home measuring kits, or you can go for an expensive body fat test. Unless you're a competition athlete, a home measuring kit is fine. This simplest kits comprise calipers and a book of instructions. You use the calipers to measure the skinfolds in one or more places on your body, then look up the results in the book of instructions.
A good body fat measurement for a women is between 21 and 28%, while a man would expect to be leaner, at between 11 and 19%. Competition athletes strive for much lower body fat percentages.
The next step is to start doing exercises that build muscle, which means working with weights. Heavy weights. If you are carrying too much fat, you are more likely to burn fat faster and get into shape sooner by working on your muscles rather than working on your fat. As your muscles grow, they will burn more fat naturally.
Don't panic at the thought of your muscles growing, especially if you are a woman. They don't grow that fast, for a start. Second, competition bodybuilders have to put in a huge amount of effort and work intensively for months in order to grow muscles that big. Third, muscle is what gives your body its attractive shape. Undeveloped muscle is what makes many thin women over forty just look scrawny. With well developed muscles, you will easily look ten to fifteen years younger than your real age.
Remember too, that muscle takes up far less space than fat, even though it weighs the same. Compare the size of a pound of steak to that of a pound of butter. Growing muscle doesn't automatically mean growing bigger: it does mean growing leaner.
If you are carrying a lot of fat, or if you are over forty, it's probably a good idea to consult your doctor before starting a serious exercise program. Working with heavy weights will put a lot of stress on your muscles - that's what helps them grow - but we don't want you stressing a failing heart muscle, for example. If you have to lose fat because it's putting too much strain on your heart, a sports doctor should be able to guide you into an effective but safe program.
Assuming that you're fit to train, start by working out your biggest muscles first. After all, they burn the most fat. The biggest muscles are those in your upper back, your chest and of course, your butt and thighs. Build muscle by working with weights that allow you to comfortably do between four and eight repetitions of the exercise before taking a rest. Once you can do eight comfortably, move to a slightly heavier weight.
Do two to three exercises per big muscle: a total of six to eight exercises in all. Start by doing each exercise once, and work up to three times. This will take you between twenty and thirty minutes to complete, which is not going to dent your schedule dramatically. It should also make it easy to fit in an exercise program three to four times a week. Try and skip a day between sessions.
Once your fat starts coming down to a level where your shape is showing through, you can start working on the smaller muscles. At this stage you'll want to change your exercise program completely, perhaps doing upper body exercises one day, and lower body exercises the next.
Build up a repertoire of exercises for each body part, and try using different ones every time you train. It will not only help keep your program fresh, it will also help keep your program effective, as your muscles will be less likely to get used to particular exercises.
Any good gym will be able to advise you on which exercises train which body part, and help you put together a program. You can also buy your own weights, and train at home using a program from any one of a number of excellent books and videos.
The secret, of course, is building muscle. Aerobic exercise can strip away muscle as well as fat, and muscle is what uses up your body's stores of energy.
Think of your muscle as an engine that needs fuel to run efficiently. A small motor scooter engine can run for days on a gallon of gas. A powerful V8 won't make it out the garage. In the same way, if your body has very little muscle, it won't burn off the calories you get from your food, while a competition bodybuilder can eat a meal that would feed a family of four for a week, and not pick up an ounce of fat as a result.
Now, you don't have to have huge muscles in order to burn fat efficiently. The ratio of muscle to fat in your body is far more important. You can be a slim, attractive woman on the outside, but still have a good muscular framework burning up calories while you watch television.
Your first step is to measure your body fat. You can buy home measuring kits, or you can go for an expensive body fat test. Unless you're a competition athlete, a home measuring kit is fine. This simplest kits comprise calipers and a book of instructions. You use the calipers to measure the skinfolds in one or more places on your body, then look up the results in the book of instructions.
A good body fat measurement for a women is between 21 and 28%, while a man would expect to be leaner, at between 11 and 19%. Competition athletes strive for much lower body fat percentages.
The next step is to start doing exercises that build muscle, which means working with weights. Heavy weights. If you are carrying too much fat, you are more likely to burn fat faster and get into shape sooner by working on your muscles rather than working on your fat. As your muscles grow, they will burn more fat naturally.
Don't panic at the thought of your muscles growing, especially if you are a woman. They don't grow that fast, for a start. Second, competition bodybuilders have to put in a huge amount of effort and work intensively for months in order to grow muscles that big. Third, muscle is what gives your body its attractive shape. Undeveloped muscle is what makes many thin women over forty just look scrawny. With well developed muscles, you will easily look ten to fifteen years younger than your real age.
Remember too, that muscle takes up far less space than fat, even though it weighs the same. Compare the size of a pound of steak to that of a pound of butter. Growing muscle doesn't automatically mean growing bigger: it does mean growing leaner.
If you are carrying a lot of fat, or if you are over forty, it's probably a good idea to consult your doctor before starting a serious exercise program. Working with heavy weights will put a lot of stress on your muscles - that's what helps them grow - but we don't want you stressing a failing heart muscle, for example. If you have to lose fat because it's putting too much strain on your heart, a sports doctor should be able to guide you into an effective but safe program.
Assuming that you're fit to train, start by working out your biggest muscles first. After all, they burn the most fat. The biggest muscles are those in your upper back, your chest and of course, your butt and thighs. Build muscle by working with weights that allow you to comfortably do between four and eight repetitions of the exercise before taking a rest. Once you can do eight comfortably, move to a slightly heavier weight.
Do two to three exercises per big muscle: a total of six to eight exercises in all. Start by doing each exercise once, and work up to three times. This will take you between twenty and thirty minutes to complete, which is not going to dent your schedule dramatically. It should also make it easy to fit in an exercise program three to four times a week. Try and skip a day between sessions.
Once your fat starts coming down to a level where your shape is showing through, you can start working on the smaller muscles. At this stage you'll want to change your exercise program completely, perhaps doing upper body exercises one day, and lower body exercises the next.
Build up a repertoire of exercises for each body part, and try using different ones every time you train. It will not only help keep your program fresh, it will also help keep your program effective, as your muscles will be less likely to get used to particular exercises.
Any good gym will be able to advise you on which exercises train which body part, and help you put together a program. You can also buy your own weights, and train at home using a program from any one of a number of excellent books and videos.
5 key exercises for a complete abdomen workout
The process for designing an effective abs workout for men consists of two priority factors. Utilizing the best five exercises to ensure success and the application of each exercise. Proper exercise form, tempo and execution are crucial factors that are essential for developing a strong and trim waist.
To perform countless crunches, side bends, broomstick twists and leg raises is not very effective for developing the abs on a man. Using movements that target the lower abs primarily is the main factor that should be considered when choosing an effective exercise. Also focusing on the form of an exercise will enhance its effectiveness. These five exercises are the best choices for an abs workout.
1. Reverse Trunk Curls:
This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.
2. VKR (vertical knee raise):
This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.
3. Decline Sit-Up:
Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.
4. Swiss/Balance Ball Crunch:
This is the most dynamic exercise piece one can use to ensure a proper abs workout. Sit upright on the ball and lower your body into the following position. The ball should rest just above your lower back and below your shoulder blade region. Keep your feet firm on the floor and place your hands behind your neck for support. Lift your chin 4-6 inches straight up towards the ceiling and lower back down slowly. To increase the difficulty of the movement place your feet close together to maximize muscle recruitment.
5. Roman Chair Sit-Up:
This “old school” movement still provides a great workout. Place your
body on the bench so that your lower part is just on the edge of the seat. Lower your body towards a parallel position with the floor. Curl up to the starting position so that your upper body is in a right angle with your legs. This exercise provides a tremendous stretch and strengthening of the abs. To increase the difficulty of the movement raise your arms straight over your head during the lowering phase.
Most abdominal exercises should use little or no resistance. Your abs are like any muscle they will thicken and grow with the use of weight. Using slow and controlled form will help to tighten and flatten your waistline. Using a goal of 15-30 repetitions per set is effective. Also keep your exercise tempo at a rapid pace.
To perform countless crunches, side bends, broomstick twists and leg raises is not very effective for developing the abs on a man. Using movements that target the lower abs primarily is the main factor that should be considered when choosing an effective exercise. Also focusing on the form of an exercise will enhance its effectiveness. These five exercises are the best choices for an abs workout.
1. Reverse Trunk Curls:
This movement should be performed on an incline sit-up bench. Position your body so that the upper body is stable and you can hold/grip part of the bench for stability. Curl your knees up over your chest and lower them slowly. Right before your feet touch the bench, repeat the movement. To increase the difficulty of the movement raise the incline to a higher degree.
2. VKR (vertical knee raise):
This stand is a staple in any gym. Position your body so that your back is firm against the back pad. Make sure your arms are at a right angle as your grab hold of the handles. Keeping your feet and knees together raise your knees straight up so they come up to waist level. Lower your legs slowly to the starting position. Increase the difficulty of the movement by raising your legs straight out in front of you.
3. Decline Sit-Up:
Locate any decline bench in a gym with a foothold. Lock your feet in place and keep your body at the top of the bench. Tuck your chin into your chest and cross your arms in front of your body. This will put your torso into position to effectively perform the exercise. Lower your torso slowly until your lower back begins to touch the bench. As you curl your torso back into the top position use your elbows as a lifting mechanism to ensure maximum abdominal activation. To increase the difficulty of the movement use a small weight for added resistance.
4. Swiss/Balance Ball Crunch:
This is the most dynamic exercise piece one can use to ensure a proper abs workout. Sit upright on the ball and lower your body into the following position. The ball should rest just above your lower back and below your shoulder blade region. Keep your feet firm on the floor and place your hands behind your neck for support. Lift your chin 4-6 inches straight up towards the ceiling and lower back down slowly. To increase the difficulty of the movement place your feet close together to maximize muscle recruitment.
5. Roman Chair Sit-Up:
This “old school” movement still provides a great workout. Place your
body on the bench so that your lower part is just on the edge of the seat. Lower your body towards a parallel position with the floor. Curl up to the starting position so that your upper body is in a right angle with your legs. This exercise provides a tremendous stretch and strengthening of the abs. To increase the difficulty of the movement raise your arms straight over your head during the lowering phase.
Most abdominal exercises should use little or no resistance. Your abs are like any muscle they will thicken and grow with the use of weight. Using slow and controlled form will help to tighten and flatten your waistline. Using a goal of 15-30 repetitions per set is effective. Also keep your exercise tempo at a rapid pace.
Tips to keep fit
Balancing a hectic work schedule and family life afterwards can be draining for the most energetic person. No matter how sincere our good intentions, sometimes it seems impossible to make time for a routine physical fitness program. Sure, you might take a weekly walk with the dog, but that isn't enough to keep your stamina up and your blood pressure down. Here are a few suggestions for building physical activity into a typical busy day. Get your doctor's permission before increasing your physical activity, however:
1. Walk the extra mile.
Not literally, perhaps, but walk whenever you can to get a little extra movement out of your schedule. For example, jaunt up two flights of steps instead of taking an elevator. Deliver a message in person down the hall instead of calling or emailing it. Walk to the mailbox at the end of the driveway instead of sending your ten-year-old. Explore every aisle at the grocery store rather than stopping only at the ones on your list. We're on our feet all day, so put them to good use wherever they take you.
2. March in place.
Even during stationary activities you can get rid of extra calories and tone leg muscles. Stand rather than sit before the television during your favorite sit-com and walk or march in place. During commercials, pick up the beat a bit until you feel warm or breathe a little heavier. Don't push yourself to the point where you can't easily talk, however. You may even want to add a few arm stretches as you move in place.
3. Rock and roll.
If you must sit for certain activities, such as knitting, choose a rocking chair and move it back and forth. Even gentle rocking movements can eliminate a few calories from your legs, abdomen, and hips, and rocking actually helps the digestive system work more effectively than if you were sitting still. True, this is a low-energy way to exercise, but it may be better than nothing.
4. Fidget at work.
While sitting at your desk, jostle your feet up and down rhythmically to keep them moving. This can help improve blood circulation and tighten calf muscles. Every hour or so, stand up and stretch gently without tearing your muscles, reaching arms high and bending from side to side a moment or two. (You may want to do this out of your coworkers' sight.) Even slight movements can add up over the course of a few days.
5. Have fun.
Get outside and shoot some hoops with your kids. Play tag with the dog. Plant seeds in the garden. Take a walk with your spouse. It needn't be strenuous when you start doing these things; a little at first will help you become more active and perhaps even develop an appreciation for physical movement.
Don't worry about joining a health club or taking up jogging. Make your transition from a sedentary lifestyle to a more active one in small steps. Enjoy the feeling of movement and gentle exercise of your muscles, and soon you may be doing it more often, and with good results!
1. Walk the extra mile.
Not literally, perhaps, but walk whenever you can to get a little extra movement out of your schedule. For example, jaunt up two flights of steps instead of taking an elevator. Deliver a message in person down the hall instead of calling or emailing it. Walk to the mailbox at the end of the driveway instead of sending your ten-year-old. Explore every aisle at the grocery store rather than stopping only at the ones on your list. We're on our feet all day, so put them to good use wherever they take you.
2. March in place.
Even during stationary activities you can get rid of extra calories and tone leg muscles. Stand rather than sit before the television during your favorite sit-com and walk or march in place. During commercials, pick up the beat a bit until you feel warm or breathe a little heavier. Don't push yourself to the point where you can't easily talk, however. You may even want to add a few arm stretches as you move in place.
3. Rock and roll.
If you must sit for certain activities, such as knitting, choose a rocking chair and move it back and forth. Even gentle rocking movements can eliminate a few calories from your legs, abdomen, and hips, and rocking actually helps the digestive system work more effectively than if you were sitting still. True, this is a low-energy way to exercise, but it may be better than nothing.
4. Fidget at work.
While sitting at your desk, jostle your feet up and down rhythmically to keep them moving. This can help improve blood circulation and tighten calf muscles. Every hour or so, stand up and stretch gently without tearing your muscles, reaching arms high and bending from side to side a moment or two. (You may want to do this out of your coworkers' sight.) Even slight movements can add up over the course of a few days.
5. Have fun.
Get outside and shoot some hoops with your kids. Play tag with the dog. Plant seeds in the garden. Take a walk with your spouse. It needn't be strenuous when you start doing these things; a little at first will help you become more active and perhaps even develop an appreciation for physical movement.
Don't worry about joining a health club or taking up jogging. Make your transition from a sedentary lifestyle to a more active one in small steps. Enjoy the feeling of movement and gentle exercise of your muscles, and soon you may be doing it more often, and with good results!
Ways to strengthen your upper back
1. PERFECT YOUR POSTURE
It is amazing how much your posture impacts your back health. If you are constantly slouching and slumping, you are probably also constantly complaining of a sore back. When you sit straight with your shoulders back you instantly feel better, so it isn’t surprising that if you stand and sit with good posture on a regular basis, your back is going to feel a whole lot better. If you gain weight or if you are out of shape, your posture becomes harder to maintain. It is important to your back health that you stay fit and healthy so that you aren’t hunched over. Women with large chests often have a hard time standing up straight. In many instances, the problem is that women are not wearing a bra that is the right size, so if you are having this problem, have yourself measured by a professional. An additional benefit of good posture is that it will make you look better – standing up straight makes you look thinner than slumping over does. You will also look more confident because when your back is straight and your shoulders are back, it is inevitable that you neck will be lengthened and you will hold your head up. Try to keep your posture perfect to improve the strength in your upper back.
2. FREE WEIGHTS TO THE RESCUE
Free weights are an excellent and inexpensive option for working out your back. If you work out with free weights three to five times a week, your back health can drastically improve and you will be able to reduce your back pain. The goal here is not to build muscle; it is to reduce tension and build strength in your back, and therefore you should get light weights, between one and six pounds each. You can work out with heavier weights to build muscle, but for eliminating back pain, you do not need a heavy load. Stand up straight (practice your good posture) with your arms at your sides. Hold a free weight in each hand, and alternate arms, slowly moving one straight back a few inches, and then returning it to your side, tightening your upper back muscles each time. Do three sets of fifteen repetitions. Another exercise to try is the standing chest press. Stand up straight with the weights in your hands. Bring your fists into your chest, and then extend both arms outwards, tightening your upper back muscles with each rep. The more you work your upper back muscles, the more natural your good posture will feel, and therefore, the better your back will feel. Obviously, if you feel severe back pain or have experienced a back injury, you should speak with your doctor before attempting any weight lifting exercise. If the motions of this exercise cause you discomfort, stop immediately and consult your doctor. Get your current back injury sorted out, and ask your doctor if exercise would be appropriate to help prevent future injuries.
3. STRETCH IT OUT
The strength in your back has a lot to do with your flexibility, and nothing helps your flexibility as much as stretching. You probably already know that it is very important that you incorporate stretching in your warm-up before exercise. What you might not already know is that stretching is also important when you are not exercising. You should stretch in the morning when you wake up, several times a day, especially after sitting for a prolonged period of time or driving, and you should stretch before you go to bed at night. Frequent stretching will help to strengthen your back and keep you feeling limber, and it also helps to reduce stress and tension. The less stress and tension you have, the better your back will feel, and therefore the stronger your back will become. Try stretching your arms behind your back, locking your fingers together. Stretch your arms as high as you can above your head. Arch your upper back upwards and back down. Roll your shoulders slowly. You could also try a yoga class, where you will learn very elaborate stretching techniques that you can incorporate in your everyday life.
4. A GOOD NIGHT’S SLEEP
Your sleeping conditions can play a major role in your back pain. If you do not have a supportive mattress, then your back is going to hurt when you wake up, and over time you will have to endure persistent back pain. Your mattress is very important, and the best option is a memory foam mattress. They provide a comfortable cushion that isn’t so soft that you sink into it and your spinal alignment is offset. You should also resist the urge to sleep on your stomach if that is what you are used to. Sleeping on your stomach provides no support for your spine and back, and you will have back pain as a result. Sleep on back or on your side for optimal comfort – you will wake up with your back feeling good, so you will have an easier time maintaining your posture. The better you can make your back feel each night, the stronger it will become over time.
It is amazing how much your posture impacts your back health. If you are constantly slouching and slumping, you are probably also constantly complaining of a sore back. When you sit straight with your shoulders back you instantly feel better, so it isn’t surprising that if you stand and sit with good posture on a regular basis, your back is going to feel a whole lot better. If you gain weight or if you are out of shape, your posture becomes harder to maintain. It is important to your back health that you stay fit and healthy so that you aren’t hunched over. Women with large chests often have a hard time standing up straight. In many instances, the problem is that women are not wearing a bra that is the right size, so if you are having this problem, have yourself measured by a professional. An additional benefit of good posture is that it will make you look better – standing up straight makes you look thinner than slumping over does. You will also look more confident because when your back is straight and your shoulders are back, it is inevitable that you neck will be lengthened and you will hold your head up. Try to keep your posture perfect to improve the strength in your upper back.
2. FREE WEIGHTS TO THE RESCUE
Free weights are an excellent and inexpensive option for working out your back. If you work out with free weights three to five times a week, your back health can drastically improve and you will be able to reduce your back pain. The goal here is not to build muscle; it is to reduce tension and build strength in your back, and therefore you should get light weights, between one and six pounds each. You can work out with heavier weights to build muscle, but for eliminating back pain, you do not need a heavy load. Stand up straight (practice your good posture) with your arms at your sides. Hold a free weight in each hand, and alternate arms, slowly moving one straight back a few inches, and then returning it to your side, tightening your upper back muscles each time. Do three sets of fifteen repetitions. Another exercise to try is the standing chest press. Stand up straight with the weights in your hands. Bring your fists into your chest, and then extend both arms outwards, tightening your upper back muscles with each rep. The more you work your upper back muscles, the more natural your good posture will feel, and therefore, the better your back will feel. Obviously, if you feel severe back pain or have experienced a back injury, you should speak with your doctor before attempting any weight lifting exercise. If the motions of this exercise cause you discomfort, stop immediately and consult your doctor. Get your current back injury sorted out, and ask your doctor if exercise would be appropriate to help prevent future injuries.
3. STRETCH IT OUT
The strength in your back has a lot to do with your flexibility, and nothing helps your flexibility as much as stretching. You probably already know that it is very important that you incorporate stretching in your warm-up before exercise. What you might not already know is that stretching is also important when you are not exercising. You should stretch in the morning when you wake up, several times a day, especially after sitting for a prolonged period of time or driving, and you should stretch before you go to bed at night. Frequent stretching will help to strengthen your back and keep you feeling limber, and it also helps to reduce stress and tension. The less stress and tension you have, the better your back will feel, and therefore the stronger your back will become. Try stretching your arms behind your back, locking your fingers together. Stretch your arms as high as you can above your head. Arch your upper back upwards and back down. Roll your shoulders slowly. You could also try a yoga class, where you will learn very elaborate stretching techniques that you can incorporate in your everyday life.
4. A GOOD NIGHT’S SLEEP
Your sleeping conditions can play a major role in your back pain. If you do not have a supportive mattress, then your back is going to hurt when you wake up, and over time you will have to endure persistent back pain. Your mattress is very important, and the best option is a memory foam mattress. They provide a comfortable cushion that isn’t so soft that you sink into it and your spinal alignment is offset. You should also resist the urge to sleep on your stomach if that is what you are used to. Sleeping on your stomach provides no support for your spine and back, and you will have back pain as a result. Sleep on back or on your side for optimal comfort – you will wake up with your back feeling good, so you will have an easier time maintaining your posture. The better you can make your back feel each night, the stronger it will become over time.
Ways To Stick To Your Workout
Fading motivation is the enemy of every great weight loss plan. Check out these ways to stick to your workout.
1. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
2. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well--for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
3. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
4. Think about fat.
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
5. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
6. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
7. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
1. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
2. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well--for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
3. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
4. Think about fat.
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
5. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
6. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
7. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
Importance Of Streching & Food
Stretching is an important component of an exercise program. It enhances flexibility. Strong, flexible joints will make physical activity easier and more enjoyable. In turn you will be less likely to suffer injuries. It is recommended that you stretch after you have warmed up a little and that you stretch after you have completed your exercise program. If you can only do one stretching session, however, do it either between sets of strength training exercises or at the end of the session but try to do it before and after.
Yoga is also good for maintaining a healthy body and mind. Meditation will keep your mind and spirit healthy.
You should also control your food. Drink a glass of water before having food.Try to fill your plate with vegetables. Reduce amount of snacks and also reduce intake of soft drinks. Also avoid oily food which increases fat content in body.
Yoga is also good for maintaining a healthy body and mind. Meditation will keep your mind and spirit healthy.
You should also control your food. Drink a glass of water before having food.Try to fill your plate with vegetables. Reduce amount of snacks and also reduce intake of soft drinks. Also avoid oily food which increases fat content in body.
How to Build More Muscle & Lose More Fat by Changing Your Training Variables
Anyone who has worked out regularly for any length of time knows that the human body quickly adapts to just about any exercise routine you can throw at it. Once that happens, muscle building and fat loss progress can slow dramatically. Here's a great article about changing up your "training variables" in order to stay on the fast track to creating a great-looking body...
Build Muscle and Lose Fat Easier by Manipulating Your Training Variables!
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.
Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.
•Try 10 sets of 3, with only 20 seconds rest between sets.
•Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc.
•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.
Build Muscle and Lose Fat Easier by Manipulating Your Training Variables!
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.
Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.
•Try 10 sets of 3, with only 20 seconds rest between sets.
•Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc.
•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.
Subscribe to:
Posts (Atom)
