Monday, 5 August 2013

3 Must Do - Steps To A Happier & Healthier Day



Losing weight and maintaining the weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on...


Keywords:
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Article Body:
Losing weight and maintaining the weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefit. You simply need to workout regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above it standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

When you are trying to lose weight or sustain lost weight, it is vital that you allow yourself to eat all foods, but eat the unhealthy ones in moderation. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after awhile eating the same things time and time again. When you allow yourself to give into simple cravings, you are rewarding your body and making it less tempted to crave larger portions of the bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. Americanís especially have a habit of eating more than one portion of food per meal ñ so be aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.

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Sunday, 4 August 2013

6 Exercise Tips That Really Work



Sorry, there's just no way around it, if you want to get in shape you have to eat well and get a lot of regular exercise. A pill isn't going to do it all for you. Of course, you want to optimize the results you get from your exercise routine and these exercise tips will help you do just that.

Before you start an exercise program make sure that you talk to your doctor. This is particularly important if you're really overweight and haven't spent much time working out or if you have some underlying health problems. Ask your doctor what you need to do to modify an exercise routine so you can work around those issues.

Here are some exercise tips that you should keep in mind and you will get more out of your workouts:

1. If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down.

2. If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you've gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself.

3. Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good, and it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down.

4. This one goes along with number 3, do several types of cardio exercises. Don't allow your body to get too used to a certain routine. You should change your workout routine at least every 6 weeks or so. This will really maximize your results. Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur, you guessed it, when you do the same movements over and over again.

5. When you do weight training (and everyone should, yes, even women) don't make the mistake of going too fast when you do a repetition.  Many people go so fast that they are actually allowing momentum to do most of the work for them. This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement. Not only will you get the most out of the exercise you will also lessen the chances of injuring yourself.

6. You may not hear this one too often, but if you are in a time crunch and you can't really do a full workout (some cardio and weight training) and you have to pick one or the other, choose the weight portion of your workout. Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last you long after your workout is over.

I hope you have found these exercise tips to be helpful. To really be successful in your workout routine, it's important that you find something that you really enjoy doing and then just stick with it.

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3 Easy Ways To Relieve Insomnia Starting Tonight



If you are one of the millions of people that are suffering from insomnia, then you should know that there are some things you can do to make it less of a problem. While many turn to prescription medications, they don't always work and they can have a big impact on your health and your pocketbook. Not to worry, there are other ways to combat sleeplessness and we will look at some of the best ones in this article.

There are many causes of insomnia, with hormonal imbalance and stress being two of the biggest culprits. While the items below will help in a lot of cases, your case may be more severe. If so, then see your doctor as a prescription may be your best alternative. But, before you go that route, try these things first:

1. Loosen up - Okay, I'll be the first to admit that this is easier said than done, but it is the first step to beating insomnia. We all have things to worry about, but you have to find a way to let those things go before bedtime. In fact, by purposely forgetting them before retiring for the evening, you may actually solve those problems while you sleep. However, if you go to bed with the intention of solving a hard problem, then your subconscious will work differently by trying to keep you awake to solve. It all sounds counter-intuitive, but you have the best chance of solving your problems by not worrying about them before bed. At the same time, it's vital that you don't worry about how much sleep you will or won't get. Focusing on your insomnia is about the surest way to have insomnia. The key is to do things to help you unwind, to help you shift from the cares of the day to preparing to sleep.

2. Stay healthy - Exercising too close to bedtime will only serve to make it harder to fall asleep. However if you exercise several hours earlier, your body will be more ready to sleep. Eating well is important to your overall health, and this extends to how well sleep. The healthier you are, the better you will sleep. Also, sleeping well is part of being healthy, so you will see a difference if you maintain a healthy lifestyle.

3. Learn relaxation techniques - There are many different techniques designed to help people relax and sleep better. You can purchase audio programs that use a form of guided meditation to help you drift off into a deep and restorative sleep. You can also try the following technique on your own: As you lie in bed start at your toes and release all of the energy from them, letting them melt right into your mattress. Then move up to your feet, ankles, calves, knees, and all the way up to the top of your head. As you do this, you will be letting go of the tension you have built up over the course of your day and drifting off to sleep before you know it.

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