September 2013 Archives


How To Lose Your Baby Weight After Pregnancy

Have you recently had a baby? If so, you are probably ready to get rid of that unwanted baby weight. Fortunately, doing this is possible. Read the below article for great advice on how to succeed in losing that stubborn weight for good so that you can look and feel as great as you did before having the baby.

Tip: When you exercise, remember to exhale after each repetition. Proper breathing techniques will enable your body to function properly and allow you to get a better workout.

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The first step is realizing that the baby weight will not just fall off you. Many new mothers expect that they will get rid of all the extra baby weight just a few weeks after they have their baby. However, for most, this simply will not happen. It is going to take some time, discipline, and some hard work. It is not going to be a walk in the park. Although this is not what you want to hear, understanding this fact can help you be more prepared to tackle it.

Tip: A basic workout to build muscles is to lift heavier weight but complete fewer reps. To start, choose a muscle group.

Next, aim to purchase some fitness equipment you can use at home. Although your instinct is to purchase a gym membership, you probably will not have time to go to the gym. After all, you are a new mother, and taking care of a baby is not easy work. By working out at home, you can squeeze in a workout during a time that is convenient for you without having to get ready to go to the gym, drive to the gym, wait on others to finish before you can hop on a piece of fitness equipment, and then drive home. At home, you can finish many workouts in the time it takes to get ready and drive to the gym.

Tip: Always wear the proper shoes when performing any exercise routine. When you don’t wear the proper shoes for your exercise, you run the risk of injuring yourself.

Once you have bought some fitness equipment, check out some online videos for some excellent ideas on short workouts you can do. You likely will not be able to workout for an hour long. In fact, thirty minutes may even be pushing it. Fortunately, there are many short workouts available that are only 10 to 15 minutes long. Consider purchasing workout videos. There are several out there that can suit you. One example is Tony Horton’s 10 Minute Trainer. As the name suggests, every workout is only 10 minutes long! Finding a free 10 minutes is much easier than finding a free 30 minutes or an hour.

Tip: Put exercise on your schedule if you frequently are skipping it or making up reasons to put it off. Try to set a number of exercise times each week, then do your best to never break the dates.

Finally, make sure you change your diet. Although you were able to binge on all kinds of junk food when you were pregnant, you cannot binge on them any longer. This can be a hard habit for many new mothers to break. After all, they ate like this for nine months. However, it is crucial that you break this habit. Understand that is okay to indulge on junk food every once in a while, but you should aim to keep your indulges small and only once per week.

This article has provided you with an excellent guide to getting rid of the baby weight and feeling great and healthy. You will not be the only person who benefits from losing this weight. Your baby will also benefit because you will have more energy for him or her.

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Five Amazing Tips For A Better Walk

Many people think walking is for lazy people or those who are just getting into a fitness routine. They couldn’t be more wrong! Whether you walk to get to the store instead of driving or you go for a nice walk after your dinner, this activity provides a ton of benefits, from building your core strength to burning off calories. Read on to find out how to do it right.

Tip: If you want to increase your commitment to fitness, pay for a multi-month gym contract. Hopefully by paying all at once in the beginning it gives you the motivation to go to the gym, otherwise you would be losing out on a lot of money.

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Stretching is important before you go for a walk. Check out videos online which show you how to do it right. Look for videos which are either geared towards walkers or runners as the stretches will be similar. You should be stretching out your feet, ankles, legs, knees, hips, back, abdominal muscles and even your shoulders and neck. The more limber and warmed up you are, the better your walk will be.

Tip: A person can maximize any benefits they get from exercise by varying their exercise activities. If someone usually uses a treadmill, they can easily run around their neighborhood.

Be sure to take every step thoughtfully. Don’t limp and place your foot the same distance ahead every time you step down. Be conscious of the heel-toe movement, and the lift of your heel when you pull your back foot forward. Try to keep your shoulders back and your bottom tucked in a bit. Keep your head high and your neck straight, and relax your torso. Allow your arms to sway back and forth in time with your steps.

Tip: Exercise classes are an excellent way to get into shape. You can find an exercise class that you enjoy, and as a result, you are more likely to continue attending.

As you walk, breathe slowly and deeply. Try to take a breath in over a period of four steps, and let it out with the same frequency. As you walk more frequently, try to extend the length of your breaths. Deep breathing provides stress relief, keeps your heart beat regulated and can even help high blood pressure be reduced. Walking will help you build your cardiovascular strength and health, and good breathing is a major part of that.

Tip: When working on your abdominal muscles you should never put your entire focus on doing crunches. A university study has shown that it takes a quarter million crunches to burn a single pound of fat.

If you find that walking just isn’t cutting it anymore as far as intensity goes, do some sprints once in a while. Try walking for 10 minutes, and then sprinting for two. Studies show that bursts of high intensity activity end up burning more calories than a continuous workout. Once those sprints end up feeling easy, change your route so that you are running uphill, on sand or dirt, or in other areas which make it more difficult.

Tip: Maintaining good posture while you walk is important if you want to avoid injuries. Try to walk upright and with your shoulders drawn back.

Remember that the shoes you wear will be hugely important when it comes to your comfort level. A good pair of shoes can stand between you and an injury as well. Tie up your shoes tightly and be sure to choose a brand known for creating advanced shoes, such as New Balance. If you have any pain in your toes, feet, ankles or calves, see a chiropodist or pedorthist. They can diagnose your condition and provide you with orthotics to help the pain go away.

Once you start walking, you will fall in love with the activity. Not only does it get you from point A to point B, but you are able to enjoy the outdoors while you do so. On crummy days, you can even walk on a treadmill. Lace up your running shoes and start walking!

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Golf Equipment Isn’t Working

Golf equipment doesn’t work? Did that catch your attention? I hope so. Now keep reading.

Tip: You can improve your swing by using your entire body. Beginning golfers often assume that the swing is all in the arms, but if you use only the strength in your arms, then your drives will literally come up short.

Just the other day I was watching the Golf Channel and they were talking yet again about the latest and greatest drives and irons. This golf equipment (new technology) that has gotten totally out of hand, is making these companies a ton of money.


Because they prey on vulnerable, frustrated golfers looking to play better through golf equipment.

Here’s my beef!

Tip: It doesn’t matter if you are a golf novice or seasoned pro, you will hit sand traps and bunkers from time to time. Getting your ball out may result in a destroyed sand pit.

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It’s not working! I don’t care what these companies say…I see golfers everyday, buying new golf equipment and STILL not playing any better. It’s a known fact that the average golf handicap has not gone down in over 20 years!

It’s NOT the equipment that’s going to improve your game…it’s YOU!

Tip: Remember to keep going when you are playing golf. Other groups of golfers need to use the same greens; if you or someone in your group is wasting a lot of time, the people behind you may get annoyed or angry.

You swing that club. You show up to the range or course. It all depends on your current physical condition how well you will swing…and especially for 18 holes.

Is that registering with you yet?

Tip: Your focus needs to be at 100% for your next shot. Do not let water hazards or unsuccessful shots intimidate you when making your next shot.

How many new clubs have you bought lately? Did it allow you to play better…consistently? Be honest. Don’t let your pride answer that question. Just state the facts. Are your scores lower? Do you swing with better consistency?

These are questions to constantly ask yourself to make sure you are seeing progress. If you’re not…then save your money and get working on YOU!

It’s always fun to see the new golf equipment that’s coming out…but your game is dependant on your physical capabilities, not compensations with golf equipment.

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The Way To A Lean Muscle Body

Some people are naturally tall, thin and in our mind lean. Others spend years at the gym building their muscle so much that they can no longer put their arms at their sides. On the other hand, combine the two and you get what the majority of the general public is aiming for, lean muscle.

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Tip: Dieting is hard to maintain if you can’t see any results. Purchase some clothing in the size you want to be and try them on weekly to gauge your progress.

First, you need to abide to a diet that is high in protein, carbohydrates and fat. When we say fat, weíre not talking about Doritos and Ding Dongs. Believe it or not there are good fats; nuts, seeds, olive oil and avocados. If you combine a high protein, complex carbs and healthy fats youíre headed in the right direction.

Tip: It is a myth that you must work out your abs every day. Doing so for this particular group of muscles is not recommended.

This leads us to our second point, the spacing of your meals. Your muscles need to be well supplied and filled with nutrients to keep up your energy. So itís best to space your meals between two and three hours apart, adding a tomato or an apple as a midday snack.

Tip: When you are using a bench, test the sturdiness of it first. Use your thumb to test by pressing it into the top of the padding.

Another essential to building lean muscle is to keep hydrated by consistently drinking water. Itís best to have between eight to ten glasses of water a day. Avoid coffee, tea and other caffeinated drinks since they actually dehydrate you and pull you further away from your ultimate goal.

Tip: You should never perform exercises when your body is ailing. Let your body use all its resources to get well, rather than demanding more of it.

Using compound exercises you can build muscle quickly. Compound exercises would include using more than one muscle group and more than one joint range movement. For example, a pushup would be a compound exercise since it involves several muscle groups and more than one simple movement. Other compound exercises that you could include would be lunges, deadlifts and bench presses. You should do 4-6 reps and 5-7 sets of each exercise.

Tip: If you have plans to participate in a sprint you should make it your goal to increase the speed of your running stride. The best way to do this is to concentrate on your foot always landing under your body rather than in front.

Schedule a solid and consistent exercise routine. A good exercise routine can burn a lot of calories with cardiovascular cardio which would include running, swimming or cycling. If you focus on an exercise that you enjoy the likelihood of you actually accomplishing it will be greater. Aim for 25-35 minutes of cardio three times a week on the opposite days of your weight training days.

Tip: If you are feeling guilty when watching TV, a good tip is to exercise as you are watching your favorite show. Use the time during each commercial to get up and do some exercise! Keep weight equipment next to your chair and do a few reps, do jumping jacks, yoga stretches, or anything else that qualifies as exercise.

This next one is surprising but true, you need to de-stress yourself. If you have high levels of stress it releases hormones that actually damage your muscles. When youíre at school or work and your heart rate is high, more than likely youíre too stressed to build lean muscle. Sit back and take a deep breath, learn to relax. Itís helpful if you map out your day and get up with enough time in the morning that you are not chasing the clock the rest of the day.

Tip: Box squats are a great exercise for building your quadriceps. Box squats are efficient exercises that will allow you to become stronger in a timely manner.

Finally you need to rest your muscles after all that hard work. Itís recommended that adults get 7-9 hours of sleep a night. Your muscles will need that down time to rebuild and get ready for your next big day at the gym or on the treadmill.

So if you combine all of the above and keep a positive attitude you will shortly see the results of your labor.

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Walking Is The Perfect Exercise For Almost Every Body

You may have put off beginning an exercise program because you felt you did not have enough time or money to take up fitness. Many people are unaware of the fact that walking is excellent exercise. It is the perfect form of exercise for the vast majority of people because no special equipment is required, and you can do it any time you have a few minutes to kill. Just get yourself a pair of comfortable shoes, and you can begin. In this article, we will explain why you should begin a walking fitness program today and provide tips to help you get started.

Walking is an excellent way to lower blood pressure. Several recent medical studies have found that a regular, daily walk of half an hour will lower systolic blood pressure and reduce the risk of heart disease by as much as forty percent. Regular walking also reduces the risk of stroke by about half. If you are unable to walk for half an hour at a time due to lack of time or low fitness level, break it up into several short walks a day. Ten minutes in the morning, ten minutes at lunchtime and ten minutes after dinner will do you good.

Tip: Consider aiming past the hole by 17 inches on straight putts for a better put. The area 17 inches past the hole does not contain footprints.

As we age, our bones become more brittle. Walking is great for maintaining bone density, and it is much easier on the joints and bones than other weight-bearing forms of exercise such as aerobics and running. When you walk for a total of half an hour a day consistently, you will lower your chances of developing osteoporosis. Additionally, walking strengthens the bones by as much as two percent so that you will be less likely to break a hip if you fall when you become older.

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Walking for half an hour a day every day will help you lose weight. You will not lose lots of weight fast, but health science research tells us that regular walking combined with a sensible, healthful diet can result in a loss of about five pounds a year of excess weight. Additionally, walking builds muscle and helps increase your heart rate and metabolism. This helps your body burn food efficiently to keep weight off.

Tip: A basic weight lifting routine of high weight and lower repetitions is good for building muscles. Start by choosing a particular focus, like the chest area.

As you walk every day, your fitness level will increase and you will find yourself walking faster, farther and longer. This is great for your body and great for your mental health. Psychiatric researchers have found that people who walk every day do better on cognitive tasks than those who do not exercise at all. Adding stretching before walking and strengthening exercises, such as a light dumbbell workout while watching television can further increase your overall fitness level and your level of cognition.

A daily walk can clear your mind and help free you of problems with worry and depression. When you walk every day, you will find that you sleep better and handle stress better. Many people who walk say that they find the experience emotionally satisfying. For this reason, they say they are more likely to continue walking for exercise than they would be any other form of exercise. Walking is easy, natural, affordable and fun. Follow the information presented here to begin your own light and healthy walking workout program for fitness.

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Greater Fitness With Less Effort

Fitness is fabulous, but it can also be a lot of time consuming work. When you find little ways of incorporating fitness right into everyday activities, you give yourself a big advantage! Use the following tips for ideas on how you can turn ordinary tasks into beneficial workouts.

Tip: Look for exercise routines that you find exciting and that you will be able to stick with. Make sure your exercise routine is enjoyable, so that working out becomes a treat instead of an ordeal.

1. Do stationary exercises. You can tighten and work various muscles, right from the comfort of your sofa or office chair. Look into specific exercises that will work on your more problem areas and do them three to five times a day, like while talking on the phone or surfing the Internet.

Tip: Begin a garden. Many people are shocked when they find out that gardening is hard work.

2. Always take the stairs. Unless you’re running really late, walking up and down stairs are a great way to get a mini-workout in without ever having to go to the gym or work up a sweat. Skipping the elevator is very good for your heart!

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Tip: Setting a goal will help you stay motivated. A personal goal that encourages you to overcome obstacles can be a powerful tool.

3. Get the family off line. Nearly all of us spend way too much time with media, and interaction with our family members is more important than ever, so incorporate a little fitness with your family. This gives you a little bit (or more) of exercise and a great way to spend time together.

Tip: Build the strength of your thigh muscles so as to get stronger knees. One of the most common sports injuries is a torn ligament behind the kneecap.

4. Skip the emails and conference calls when possible. Modern technology may be convenient, but it’s not very beneficial for your waistline! Rather than taking the path of least resistance and meeting or chatting electronically, take the walk!

Tip: Stay motivated by changing your fitness routine whenever you start to get bored. You might just discover a new favorite class to keep your excitement level up as you go to the gym.

5. Turn household chores into a fitness routine. Most people dread one or more cleaning chores in the home, but turning on some music and increasing your speed can make cleaning more fun and beneficial. Create repetitious patterns when you sweep, mop and vacuum and feel the muscles stretching! Reach high to wash walls while standing on your tip-toes and work your arm, back and derriere muscles, all while doing what has to be done anyway.

Tip: Exercise during your television shows to keep your weight loss momentum going all the time. You can walk in place or even dance a little during a commercial; the exercise itself does not matter as much as simply not being sedentary.

6. Spice up your cooking to tighten and tone. Using butter or margarine to cook adds a lot of extra calories and fat, so try spices that can actually help your body burn calories instead. Cinnamon and cayenne pepper are just two examples of tasty ways to add flavor and boost your metabolism.

Tip: You can hire a personal trainer that can help you stay motivate, that is their life! A personal trainer will offer insight in addition to the motivation you need to keep working at an exercise routine. Some people may not like having a personal trainer, but for some, it makes all the difference in the world.

7. Use wrist and ankle weights. Buy a few in different colors that will blend right in with your outfits, and wear them often. This way, you’ll be getting an extra workout in every time you raise your arm or put one foot in front of the other. Make sure to tighten them properly and that they don’t strain anything with too much weight.

Tip: One exhilarating way to work out is kickboxing. Everyone who tries kickboxing sweats.

8. Burn calories and hydrate with ice-water. Drinking cold water actually burns calories, and you need hydration throughout the day anyway. Enjoy ice-water in place of coffee and/or soda, and do so often. Getting at least eight glasses a day will help you reach your fitness goals in a number of ways.

Working out can take many forms, and if you learn to mix it right into things you have to do anyway, you can save a lot of time and trouble. Use these tips and look for other ways to incorporate fitness into everyday living with little to no effort and a whole lot of rewards!

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Important Steps For Better Fitness And Health

Every individual wants a well sculpted body, and one that is well proportioned. This can be acquired through body toning exercises that are designed to produce a long sleek look. Many individuals believe that it takes too much time and effort to create a phenomenal looking body. However, there are easy steps.

The Effects of Obesity

Tip: If you are lacking in motivation regarding your fitness, set some goals! A goal is a wonderful tool as you are concentrating on achieving it rather than focusing on any obstacles in your way to getting there. When you set a goal you will not want to quite because you will want to meet that goal.

Obesity is the leading cause of disease and disharmony in our modern society. Excess body fat affects millions of individuals worldwide, and is often the result of a busy sedentary lifestyle. In addition, it is exacerbated by living a life of poor nutrition and a complete lack of daily exercise.

The Benefits of Exercise

Tip: Start a diary that contains your fitness efforts from the day. Record your workouts and make sure to add in the extra exercise you do throughout the day.

Routine exercise can assist an individual in achieving the dream of acquiring a well-toned body. It also maximizes health and fitness. Exercises that tone the body will also maximize weight loss. It has significant than if itís in helping the health of individuals worldwide.

Body Resistance

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Tip: When you work out using a bench try out the pads on it by pressing down. You should pick a different machine if you can feel wood right underneath the padding.

The ideal body sculpting exercises require some type of resistance, where your body can work against it. This might include lifting weights, extensive walking on an incline, or other type of isometric exercise. At first, the bodyís excess weight will require specific resistance.

To maximize the results of body toning exercise, never repeat the exercise at a fast pace. Quickly performing exercises never give the body the opportunity to work against tension and resistance, and will often provide undesired results.

Tip: Since exercising does not burn as many calories as many dieters hope it will, some people on diets, take their exercise regimens to extremes. Not only do you risk joint and muscle damage, dehydration and heart problems, by pushing yourself too hard, you’ll also reach an anaerobic state, where fat is no longer being metabolized.

Before beginning any exercise, warm-up is compulsory. If the muscles are not warm properly before the exercise routine, the individual can easily injure themselves. Recognize that any complementary body workout plan is going to cause some level of pain and discomfort to the muscles. However, itís important to never give up. After a few days, your body will start to develop endorphins, and make the entire exercise program exciting, worthwhile and enjoyable.

Achieving a Toned Body

Tip: It’s important that you avoid working out when you’re sick. When you are sick, your body tries to use everything it has to heal itself.

Essential body toning exercises can assist in defining abdominal muscles, slender legs, and even a sexy butt. It does not require a trainer, and can be done nearly anywhere, including in the confines of home.

Tip: Have better running stride speed if you want to participate in a sprint. To help with this, your feet should always land under your body rather than in front.

Body toning exercises for better health and fitness are designed to develop lean muscle mass in the body. In turn, the extra muscle mass will increase the bodyís metabolic rate, burning off even more unwanted body fat.

Tip: If you really want to follow through with specific fitness objectives, a good idea to is to prepay a personal trainer in advance prior to starting work with them. By doing this you are much more likely to continue with your workouts than if you simply paid your trainer after every workout session.

Usually, toning exercises require the use of barbells, dumbbells, or any heavy object that can be lifted and manipulated. Workout routines often incorporate hammer curls, bicep curls, tricep kickbacks, shoulder presses, and tricep extensions. On the legs, many women and men use a variety of exercises including lunges, squats, walking lunges, inner thigh squats, and compound exercises to tone the muscles in the legs.

To achieve the best results in improving health and fitness youíll need to combine strength training with a cardio workout. Youíll also need to incorporate a variety of stretching exercises into your fitness training plan. However, with the right determination, motivation and sticking to your plan, you can easily develop better health and fitness in a well-toned body quickly.

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