1 best of: April 2013

Can Smoking Help You Lose Weight Now?

There are many people that are addicted to nicotine and remain so due to the fact that they do not believe that they will be able to keep the pounds off if they are to quit smoking cigarettes. So, is this true? And does nicotine or smoking help you to keep the pounds off or is that in fact just a psychological phenomenon? Let's take a closer look at this question.

Psychological addiction. There are two types of addiction when it comes to smoking cigarettes. One involves a psychological addiction while the other has to do with the very real physical aspects of addiction. For now let's take a look at the psychological addiction

When someone has been smoking cigarettes for years it becomes psychologically addictive as anything else and this is one of the reasons why it is so hard to stop. One of the best ways to eradicate the psychological and of addiction is to systematically separate oneself over a period of time.

For example, over the first 10 days of quitting you should try to cut 3 of the amount that was smoke prior. Over the next 10 days cut back another 1/3 and then the next 10 days should be spent gearing up for total eradication. Can smoking help you lose weight? No. The key component in quitting smoking and keeping off weight is to substitute something positive for the eradication of the nicotine habit. So, perhaps every time you desire a cigarette you will instead go for a drink of water. Of course, you can use any positive stimuli to substitute for the nicotine.

Physical addiction. When an individual smokes cigarettes for a prolonged period of time there becomes a very real physical addiction to nicotine. The physical aspect should have nothing to do with weight loss or gain as that is totally psychological. There are no properties within the nicotine that assist or take away from weight gain.

Find out How to Quit Smoking and Lose Weight.

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Top 5 Weight Loss Apps

Nowadays you can use your mobile phone to do pretty much anything. Whether it's watching TV, banking, finding the closest Starbucks, or a multitude of other tasks, you can easily do it with your smart phone.

All you have to do is find the app for it. So it shouldn't be much of a surprise now that there are hundreds of apps out there that are designed to help you lose weight. With so many, however, it can be tricky finding the best one. It's also important to remember that just because an app exists doesn't mean it provides expert advice.

Some may even be dangerous, so you really need to be careful. In this article we've narrowed your search down to 5 terrific apps that may be just what you need to help jump-start that diet of yours. All but one of these apps are available on both the iPhone and Android devices. Keep reading to find out which apps stand above the others.

Lose it!

If you are looking for a simple way to keep track of your daily calories, then this is the app for you. With the Lose It! app you can track how many calories are coming in and going out so to speak. The setup is pretty simple. You just provide some personal details and create goals, and then the app creates a diet plan which shows you how many daily calories you're allowed.

Once you've completed the setup process, Lose It! acts as a diet and exercise log that automatically calculates your daily caloric intake. Each day you input your meals and exercise, and the app does the rest. Lose It! is currently available for free on both the iPhone and Android devices.

Weight Watchers Mobile

This is a great app for those who are already part of the Weight Watchers program. Anyone who is familiar with Weight Watchers knows that it is one of the most effective and easy to follow diets out there. This app makes it even easier. You can easily keep track of all your points, calculate how much you can eat, and track your weight loss progress. Being able to do this when you are at work or out at a restaurant is extremely useful.

In addition to its tracking abilities, Weight Watchers Mobile also offers a lot of great content. You'll find tons of great, low-calorie recipes. For motivation you can read about other members' success stories. The app also has a cheat sheet module that allows you to adjust the point values of your favorite meals by removing certain ingredients.

Overall it's a terrific diet app for those who are members. It takes Weight Watchers, which is already an outstanding weight loss program, and makes it even better. This is a free app that you can download on your Android phone or iPhone. However, unless you are a Weight Watchers member you won't get the full benefits.

Fooducate

Knowing exactly what you are eating is essential to any healthy diet. This app is a cool little tool that allows you to check the calories and nutritional info of almost any product simply by scanning its bar code. This is really handy when you are in the grocery store. You can stop wasting time reading the fine print on every package. You'll learn everything you need from Fooducate. And even better, you'll sometimes find out things that aren't even listed on the product's package. This smart little app can be downloaded for free onto your iPhone or Android device.

Cardio Trainer

When it comes to fitness, this is one of the premier apps available for Android. This is also the only app on our list that is not available on the iPhone. With Cardio Trainer you can track a variety of exercise activities including running, cycling, hiking, and more. The app uses GPS technology and a built-in pedometer to keep track of speed, steps taken, changes in elevation, distance, and your routes.

The Cardio Trainer is a great tool for setting and reaching goals. Its ability to save your exercise stats makes it really easy for you to follow your own progress. For those that are focused on weight loss, the app can also keep track of your calories. For most people, the free version of Cardio Trainer is more than adequate. However, there is a pro version available for those who want more functionality. And for those who don't have an Android phone, some good iPhone alternatives are Nike GPS, RunKeeper and iMapMyRun.

My Fitness Pal

This app is similar to Lose It! in many ways. It acts as a digital food diary by offering a convenient way to record and track your calories. You start out by filling in your personal information and setting your fitness and diet goals. After that you simply input your meals and exercise activities as they occur. MyFitnessPal will automatically calculate your stats, and it will even tell you how many calories you're allowed to eat to maintain your diet.

All of the apps listed in this article are terrific tools to help you achieve your weight loss goals. But they are only tools. The same way a hammer won't fix something unless you swing it, these weight loss apps are useless unless you take action. That starts by coming up with a healthy diet and exercise plan, and then setting realistic goals that you can achieve. As long as you stick to your plan and take action, these apps can be powerful tools in helping you reach your goals.

It's time to take action! Go to QuickWeightLossTips4u.com to learn about the best ways to lose weight and get in shape today. You'll find reviews of the best workout programs like Insanity and Turbo Fire, plus you'll find easy to follow diet and fitness tips that you won't want to miss.

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Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

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Top 10 Tips for Healthy Confrontation

1) Confront the person on the side: A sure way to make your team members feel unvalued and embarrassed is by confronting them in front of the rest of your team. In doing this you are now building a culture that cuts people down, and you won't have any creativity. Rather take the person to the side and confront them privately. You will gain respect and trust by doing this.

2) Confront immediately: Once a team member has done something that needs to be confronted, confront them! There is nothing more damaging than a leader who does not confront because of fears, or because they think the problem will go away. What you are conveying to your team when you do not confront them is that you actually don't care enough about them to see them improve. People want to know how they can improve, even if the process is a bit awkward.

3) Don't overload them with a list of issues: Make sure you address one issue at a time. It can feel like the team member is being attacked when you list all of the things that they did wrong. You want to be respected, so address an issue, find the solution that will work for both or you, and then address the next one.

4) Make a point and don't repeat it: This happens especially when leaders want the person they are confronting to know the severity of the issue at hand. I know this might be hard to do (because you want them to realise the stupidity of the choice they made!), but don't do it. You can make the team member feel like a small child and they can grow to resent you in this way.

5) Work with changeable actions: Sometimes you will have to know that a team member is unable to change certain things. You need to mindful of this as a leader. By asking a team member to change something they are unable to actually do, they will become annoyed within your relationship.

6) Stay away from sarcasm: Many leaders use sarcasm on their team members. This could be a defence mechanism they have learnt through experiences in their life, but it is so damaging to team bonding. When you are sarcastic, you are showing the team member that you are angry with them and not what they did. Your team members can become bitter towards you because of this.

7) Stay away from definitives such as "always" and "never": When you say statements such as "This always happens with you. You never do this" etc. you are creating problems for yourself. When you do this, it takes away from the accuracy of your statements and can cause your team members to become defensive.

8) Turn your criticisms into suggestions or questions: Let's say your staff is at a teambuilding afternoon and one team member has a massive verbal fight with someone else in front of the rest of your staff team. How do you deal with that? Why not ask them some questions? Ask them how they feel they could have expressed what they were feeling at the time in a different way, or ask them how the rest of the team felt when this was going on.

9) Don't be apologetic for the confrontation: Make sure you are assertive and firm. This looks very different to being aggressive, which doesn't produce great results. On the flip side, being too passive and apologizing all of the time for the confrontation will not help you either. When you do this, the confrontation loses all of it's effectiveness. It also portrays to the team member that you are not sure you had the right to confront them.

10) Sandwich your confrontation with compliments: A good idea is whenever you confront someone, first compliment them on something that they have done well. Try not to make this up, but be truthful about the compliment. Then confront them about the issue, and close the meeting with another compliment. It is important to do this because, statistically, people have to be told 10 positive things about themselves for every negative thing that has been spoken over them.

(Adapted from "Developing The Leader Within You" by John C. Maxwell)

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Starting a Weight Loss Program

OK. You have made the commitment to lose some weight. But, where do you start? How do you start a weight loss program, anyway? Do you go buy a bag of carrots and celery and start jogging? You could, but I wouldn't recommend it for anyone that wants to avoid frustration.

First thing, start looking at what you are eating and try to estimate the calories. Do this every day for several days to get an idea of the types and amount of calories you are consuming. This will help you figure out what kind of changes need to be made. Next, buy some good scales or pull the old ones out of the closet. Keeping up with where you are on a daily basis will be a huge motivating factor once you begin to lose some weight.

What weight loss program should you go with? Most all the good ones will work. The best ones offer meal flexibility, education and varied exercise routines that combine both aerobic conditioning and weight resistance. Do your research and pick the one that best reflects your personality and tolerance level. I say that, because this is not something you should go into with a short term commitment. The changes you make need to stay with you to keep the weight off and live a healthy life.

In the beginning, a 1,400 calorie a day diet will get you some fairly quick results. But, maintaining that over an extended period will become more and more difficult to achieve. Especially when you get down to that last 10 or 15 ponds, it may seem like your making no progress. This is why exercise is key. As you start approaching your goal, up your calories. I'm talking about the good kind of calories here. Don't hit the deep fryer and wade into a bucket of fried chicken. But, while you increase your calories, turn up the exercise a notch or two. This will allow you to eat more, still keep seeing results and plow through that plateau. Increase your exercise enough to burn off the increase in calories and then some.

Now, that wedding or high school reunion or whatever that initially got your weight loss wheels turning has passed. Everybody thought you were stunning. And the people you see every day are used to the new you and the compliments have died down. What will keep you motivated to stay on this healthy lifestyle? That really is a 64,000 dollar question. But, odds are very good that you will feel and look so much better, there is little chance of backsliding if you concentrate on those two things alone.

When starting a weight loss program, regardless of the trigger mechanism, take notes on what you are eating now and how much and when. Get a good set of scales. Then, research and pick the program that best suits you. Even though you initially may have been motivated by the upcoming annual Barn Dance, make a long term commitment for change. Once you start feeling good, it's easier to hang with the program. Be happy!

With 15 years of researching and managing weight loss, Boyce Henry has some great healthy weight lossadvice for anyone wishing to live a more fruitful life without all the torture of radical change.

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Fitness Tips

Fitness tips offer concise knowledge about developments in the field of health and fitness. It is a step-by-step procedure that guides one through the basic concepts and internal aspects of health. It can be defined as expert advice on how to remain fit and healthy. Fitness tips inspire fitness enthusiasts to maintain a healthy life style. Fitness tips involbe exercise regimens, diets, even motivational courses, meditation sessions, and so on. Fitness is best defined as whatever works best for you.

To sit and read books related to fitness and health-related topics take time and patience. Fitness tips provide readymade solutions, since one can easily obtain the very latest and valuable information about various ways to stay fit and in shape.

Fitness tips mainly revolve around health, exercise, weight loss and nutrition. They may include information regarding various sports injuries and ways of preventing them, common exercising methods, diet rules, bodybuilding and methods to overcome body fat and reduce stress and strain. Apart from common health information, fitness tips highlight the dos and don'ts that must be kept in mind to preserve a healthy routine.

They are popular because of the growing number of health consciousness people. But one must be very cautious because unreliable fitness tips may result in health consequences. So it is better to take the advice of an expert before adopting any tip.

Health experts and professional trainers deliver up-to-date tips to best suit anyone's lifestyle. Fitness tips can be accessed through magazines and other publications. A free collection of tips are also available online.

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Top 5 Tips For Easy Vegetarian Weight Loss

1-Lose weight by eating a low fat vegetarian diet. The variety of foods and the sheer amount of healthy food allowed each day on a well designed vegetarian diet will keep you full and satisfied while losing weight. Discover easy vegetarian weight loss the healthy way with simple, cheap and easy veggie meal plans.

2-Tone your muscles through strength training while having more energy and strength to achieve your goals. The foods you ingest are what will make the difference between quick vegetarian weight loss and a struggle for fat loss and muscle gain. Try the benefits of easy veggie meal plans for your best shape ever without the headache of wondering what to eat. You will find delicious meals powered by high-protein (yes, high-protein vegetarian foods DO exist!) foods such as legumes, seitan, beans, nuts, vegetarian protein powders, and healthy tofu products.

3-This vegetarian diet is the healthiest diet to prevent heart disease, hypertension, type 2 diabetes, diet related cancers, diverticular disease, constipation and gall stones, not to mention your shrinking waist line. Easy vegetarian weight loss will make your body healthy and slim for optimum health. You`ll also avoid the acne, bloating, diarrhea, and other embarrassing side effects that go along with eating unhealthy meat

4-By following easy veggie meal plans, you will also be saving animal lives while you are losing weight through your new way of eating. In one year, you will have saved the lives of over 90 animals by eating vegetarian. Easy vegetarian weight loss will also help you avoid meat-related food poisonings and diseases that come from eating tainted meats.

5- Vegetarian meal plans will guide you to the number one recommended diet for helping the environment. Fight climate change with diet and weight change. The meat industry produces more greenhouse gases than all the SUVs, cars, trucks, planes, and ships in the world combined. Reduce climate change with this waistline trimming diet. The environmental benefits of this vegetarian diet will guide you to a greener way of eating and living with the ultimate reward of easy vegetarian weight loss.

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Weight Loss Tips

We live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and over 45 million children were obese. There are complications connected to being obese. Approximately 3 million people die yearly from disease brought on or made worse from obesity. These diseases include diabetes, heart disease and cancer.

Practice Prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a shift in how you think. You must realize that you have a great deal of power over your own health. Consider the fact that you in part, can control how you age and how you can maintain good health throughout your lifetime. Of course disease can occur to any of us. However you can greatly reduce your risks with a healthy lifestyle.

Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and you will begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Only 15-20 sessions can have a huge impact on your physical strength and health. You will begin burning fat and therefore lose weight.

Good Fats versus Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids such as those found in fresh fish. Salmon is has one of the highest levels of good omega fatty acids. 2-3 servings weekly could be very healthy and helpful to your weight loss. Research has shown that monounsatured fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocadoes are extremely nutritious and high in monosaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with veggie sticks such as celery and carrots. Other healthy food choices for good fats include grass fed beef and extra virgin olive oil. Olive oil has numerous health benefits. It has been shown to increase the fat burning response in the body as well as lower inflammation levels.

Sugar: Sugar is something you definitely want to eliminate from your diet, particularly if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to begin burning it off. As a result, your insulin will spike. Whatever isn't used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So for example if you consume 1500 calories daily, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar such as those found in soda and juices.

A Healthy Breakfast: When you are sleeping your metabolism goes into more of a resting state. This is referred to as "catabolism". In order to turn it on as efficiently as possible, you need to eat a good breakfast. Having a protein with breakfast is helpful along with whole grains. A good breakfast choice might be a veggie omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day with drinking some fresh pure water to hydrate your body.

Eating Styles: Eating smaller "mini meals" is a very effective way to help you lose weight. Eating your meals at consistent times is helpful. Eating every three hours during the day is a good way to keep your body consistently fueled with energy. This will also keep you from overeating. Many people overeat because they starve themselves all day and then they binge on a huge dinner. The whole key to keeping weight off is to keep your metabolic rate as high as you can. Skipping meals actually lowers your metabolism.

Reward System: Everyone once in a while you really need to just reward yourself. If you are too regimented in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen. Either you will end up binging or you will quit and begin to go back to your old habits. It is well known that when you are too restrictive in your diet you will usually binge within a month and potentially gain even more weight.

Supportive Relationships: Being with like minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape you will probably do the same. We tend to mirror those we associate with. So if this is your situation, why not look to broaden your horizons and meet new and interesting people. You could join a gym, or a local meet up group that does walking, hiking, swimming, dance, etc. This will change your outlook on yourself. Before you know it, you will incorporate new and healthy habits into your own life and be on your way to successful weight loss.

Eliminate Junk Foods: Go through your kitchen and eliminate all of the unhealthy junk foods and processed foods you have around. You will benefit yourself and your family by doing so. If you have easy access to junk foods, the odds are you will eat it. Anytime you feel rushed or upset about something you will reach out to these types of foods. Focus instead on filling your pantry with healthy, wholesome foods. Keep snacks such as fresh fruit and no sugar yogurts in your home.

Water: Water is very important to your good health. You need to stay hydrated. If it is hard for you to drink water, add fresh lemon or lime. Try drinking 4 to 6 glasses per day of water. Drinking water is helpful to weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles with you to work to have readily available to you. This will lessen the temptation to consume soda or fruit juices that are high in calories and filled with sugar. Remember, whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.

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Health Article On Cancer

The cure for cancer is still some way off but it is something that science expects to happen possibly within the next few decades; medical research continues to advance in it's war with this disease that plagues humanity. Although there are other more awful diseases, this one holds the crown at the moment because of how often it is diagnosed. The three most common cancers in men in America are prostate cancer, lung cancer, and colon cancer while the women are affected by breast cancer, lung cancer, and colon cancer.

It causes more deaths per population than any other illness and the older you get the more prone you are to contracting the disease; Statistics show that the number of people cancer kills globally each year is about 13 in every one hundred.

A cure would bring a sigh of relief everywhere.

The reasons cancer is triggered in the body are only theories as it can be caused by many things.
Cancer is the uncontrolled growth of abnormal cells in the body.These normal cells grow out of control and even intrude in other surrounding tissues.

Benign tumors do not normally grow larger, metastasize or threaten the body and organs like malignant (cancerous) tumors do although it is possible for a malignant tumor to have started out as benign. Cancerous cells may have been transformed by radiation or poison for example and this creates genetic abnormality in those cells which then continue to grow and divide.

Just to confuse the issue more, it is possible to inherit genes that may be pre-disposed to it as well as faulty genetic DNA replication. It would seem that certain people's genetic makeup makes them less prone to contacting the illness even if they are allowing harmful carcinogens into their bodies.

Owing to the worldwide problem of cancer, it is regularly studied throughout the world and extending our knowledge on the subject. We are always learning more about diseases and how they affect our bodies and minds. We are continually trying to find out why this disease attacks some and not others. We all want to know more about the causes of cancer what we can do to help prevent this illness from striking.

It is now believed by many that the food we eat could be responsible for many cases. Even if this is not the case, what we eat does have an effect on our overall and long term health. Some of the foodstuffs that could be causing these problems are salt, saturated fats and dairy products. A high calcium intake could possibly be responsible for cases of prostrate cancer in men.

Cancer can affect any part of the body from the bones, blood, skin or organs. The problem is that it can also be insidious and a person may have it for some time before it is diagnosed. Cures for many types have advanced in recent years and are more likely to be successful if the cancer is found in its early stages. Cancer is not the certain death sentence it once was and although many of its various forms are incurable at this time, medical science continues to improve.

Maria Mbura

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Home Exercises to Lose Weight Quickly - 5 Tips

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.

Looking to burn more fat, faster? Try a proven new formula for success: The Diet Solution Program.

Article Source: http://EzineArticles.com/?expert=Jed_C._Jones_Ph.D.

How to Lose Weight While Quitting Smoking

Weight gain is one reason why most smokers are afraid to quit. They believe that once they stop their vice, their bodies' metabolism will change significantly and it will store fat rather than utilizing it. Although this is not scientifically proven and although most smokers who stopped didn't gain weight, there are some quitters who do gained weight after they quit. So if you want to quit smoking and not gain any additional weight, this article is for you.

This may astound you but the reality is, you should not gain any extra fats when you quit smoking. Why? Fats come from the food that you eat and quitting will not do any major change in your body's metabolism. There are two major reasons why this myth came to be; fist, smokers are just making up this excuse in order to protect their addiction. Secondly, smokers intentionally or unintentionally develop bad eating habits while during the withdrawal stage.

Defending one's addiction by giving all sorts of excuses like gaining weight is but normal. The addict by all means will try to justify his vice and this is the reason why quitting has become difficult. The smoker must learn to change his mind set about smoking. On the other hand, the second reason stated above is the real reason why people add weight as soon as they stop smoking.

In order to make the quitter's life easy during the withdrawal stage, they keep their mouth busy by eating all sorts of things especially junk foods. As the ex-smoker's taste buds have improved and so does the taste of the food that he is eating.

Sooner than he or she thinks, a deadly habit is about to replace the old one which is unhealthy eating habit and could give detrimental effects on the ex-smoker's body. Soon they will blame their quitting as the main reason why they became obese or fat. Again they will try to protect their newly developed bad habit that is causing them to be overweight.

Now that we know the facts, it's very simple to lose weight while you are quitting smoking. Instead of making your mouth busy with food, why not make it busy by chewing a gum instead. Drinking water is also an excellent idea to ward of cravings or urges during the withdrawal stage. The important thing is to avoid eating unhealthy meals or junk foods. So instead of munching a bag of chips why not try eating a bag of young fresh carrots?

Quitting your addiction to nicotine entails a lot of discipline, commitment and motivation. The percentage of successful quitters is very low compared to those that fail. So if you want to quit successfully, you should start your quitting correctly from the start. You should not replace your smoking habit with another destructive habit like unhealthy eating practices.

You should do your best to find a positive habit that will replace the old one. And once you have successfully endured the withdrawal stage, not only have you quit smoking but you also have successfully controlled your weight and maintained a healthy life.

The author is helping smokers quit their addiction thru his website - quit smoking blog. Visit his site today and you will discover quit smoking tips that will help start your journey to become a non-smoker once again.

Article Source: http://EzineArticles.com/?expert=Chris_Amorsolo

10 Health Benefits of Apple Fruit

Is it true that five-a-day keeps the doctor away? We are always being told that fruits and vegetables are the healthiest foods you can eat. However, do we all know the benefits of apples? In this article, I have written down ten healthy benefits that you gain with apples. Read below and enjoy!

1) Protect your Bones!

Researchers from French found that a flavanoid named phloridzin which is found in apples only may actually protect women who get virginal bleeding from osteoporosis. Apples can also increase the density of bones as well as strengthening them.

2) Reduce Asthma attacks!

Did you know that Apples could help reduce the effects of Asthma? A study has been shown that many children who eat Apples frequently had suffered less Asthma than those who have little or hardly any.

3) Prevent Lung Cancer!

Due to the high amount of flavanoids in Apples, those who eat more apples can lower their chances of lung cancer by far. Two of the flavanoids are called quercetin and navinin.

4) Alzheimer's disease: An Apple can stop it

A university has studied that Apples can protect the brains cells from certain damage which could cause Alzheimer!

5) Lower your Cholesterol the Easy Way

It is possible that having a few apples a day could rapidly drop your cholesterol rates. This is because of the pectin that you will find on the skin of the Apples.

6) Reduce Breast Cancer

There has been a study on rats where many of them had eaten a few apples a day. It was discovered that the more Apples they eat, the chances of suffering Breast Cancer was lower.

7) Colon Cancer: Prevent all this Cancers!

Pectin isn't the only ingredient that cures Breast and Lung Cancer. But it is also a remedy for Colon Cancer. On the other hand, the Pectin can be used to keep a healthy digestive system.

8) Liver Cancer: Can the Mighty Apple Cure this too?

Fortunately, researchers have found that Apples can greatly reduce Liver Cancer. However, having a full Apple could further help.

Would you like to Lose Weight?

You may be finding several different methods to lose weight, but surprisingly women who eat Apples while dieting can lose more weight than women who diet without eating fruit.

Anything else you wish to add to this great list?

Apart from these rather cool discoveries, Apples can help you with other health benefits including:

Obesity
Headache
Anaemia
Arthritis

Read more of my work at:

http://factoidz.com/the-health-benefits-of-apple-fruit/

Article Source: http://EzineArticles.com/?expert=Shafi_Choudhury

Vegetable Health Benefits

While mothers all over the world never shy from reminding their kids to eat vegetables, the missing link is in explaining the vegetable health benefits that make eating vegetables worthwhile. Let's admit it, the taste of many vegetables does not make them great favorites among kids, especially when there are other choices around. However, wouldn't it be more proactive to teach our kids the value of vegetables based on their health benefits so they can begin forming the right eating habits at an early age? It is this mind-set that should be deeply ingrained in our adult minds and subsequently passed on to the next generation.

Here are some of the reasons why vegetables are so healthy for us.

· Vegetables are good for us because they pack a lot of vitamins and minerals that are not present in meat and meat-based products. For example, green vegetables are rich in iron, magnesium, calcium, sodium, and selenium while yellow vegetables are packed with Vitamin A, Vitamin C, B-vitamins, and Vitamin K among others. Eating at least two servings of various vegetables a day can easily meet all your daily dietary requirements making them one of the more complete food groups that you will ever find.

· Another aspect of vegetable health benefits center around "things that vegetables do not have." One of the biggest criticisms against meat and carbohydrates is that these have too much fat or calories which result in all sorts of health problems. Fats and cholesterol are widely blamed for heart ailments due to clogging of the arteries. Carbohydrates, on the other hand, can lead to excessive weight gain which results in obesity and a slew of other health concerns that come along with it. Because these are not present in vegetables, you can literally have as many as you want without acquiring any health risk.

· Vegetable health benefits are also spurred on by antioxidants that are great for fighting various illnesses. Antioxidants function in a variety of situations, often as neutralizing agents to disease-causing free radicals, but also as anti-inflammatory substances to manage the onset of pain. Antioxidants are also great for boosting immunity.

· Vegetables are rich in dietary fiber which helps sweep the digestive tract and remove accumulated toxins and other deposits from unhealthy diets. This can help reduce the likelihood of many digestive illnesses as well as more serious conditions like colon and stomach cancers. A clean digestive tract also enhances digestion which then improves the absorption of nutrients the next time you eat.

So, make no mistake that vegetable health benefits can significantly enhance your life. They have the combination of healthy nutrients that you eat and bad substances that you are taking out of your diet. Plus, with so many different types of vegetables to choose from and so many ways to prepare them, you will practically never run out of options. Eat them as is, put them in your favorite dishes, prepare healthy green salads, or eat them raw. With so many things that you can do with vegetables, you will have no problem partaking of the many health benefits they bring to keep your body and mind in top running condition.

If you would be interested in learning just what benefits each vegetable has, be sure and check out the many articles we have on the many different types.

www.vegetablehealthbenefits.com

Robert Perry specializes in the building of income producing niche websites, usually using Google AdSense ads. For $100 he builds a 5 article website that the search engines love.

The Niche Builders

Article Source: http://EzineArticles.com/?expert=Robert_N._Perry

How to Lose Weight While Quitting Smoking

Weight gain is one reason why most smokers are afraid to quit. They believe that once they stop their vice, their bodies' metabolism will change significantly and it will store fat rather than utilizing it. Although this is not scientifically proven and although most smokers who stopped didn't gain weight, there are some quitters who do gained weight after they quit. So if you want to quit smoking and not gain any additional weight, this article is for you.

This may astound you but the reality is, you should not gain any extra fats when you quit smoking. Why? Fats come from the food that you eat and quitting will not do any major change in your body's metabolism. There are two major reasons why this myth came to be; fist, smokers are just making up this excuse in order to protect their addiction. Secondly, smokers intentionally or unintentionally develop bad eating habits while during the withdrawal stage.

Defending one's addiction by giving all sorts of excuses like gaining weight is but normal. The addict by all means will try to justify his vice and this is the reason why quitting has become difficult. The smoker must learn to change his mind set about smoking. On the other hand, the second reason stated above is the real reason why people add weight as soon as they stop smoking.

In order to make the quitter's life easy during the withdrawal stage, they keep their mouth busy by eating all sorts of things especially junk foods. As the ex-smoker's taste buds have improved and so does the taste of the food that he is eating.

Sooner than he or she thinks, a deadly habit is about to replace the old one which is unhealthy eating habit and could give detrimental effects on the ex-smoker's body. Soon they will blame their quitting as the main reason why they became obese or fat. Again they will try to protect their newly developed bad habit that is causing them to be overweight.

Now that we know the facts, it's very simple to lose weight while you are quitting smoking. Instead of making your mouth busy with food, why not make it busy by chewing a gum instead. Drinking water is also an excellent idea to ward of cravings or urges during the withdrawal stage. The important thing is to avoid eating unhealthy meals or junk foods. So instead of munching a bag of chips why not try eating a bag of young fresh carrots?

Quitting your addiction to nicotine entails a lot of discipline, commitment and motivation. The percentage of successful quitters is very low compared to those that fail. So if you want to quit successfully, you should start your quitting correctly from the start. You should not replace your smoking habit with another destructive habit like unhealthy eating practices.

You should do your best to find a positive habit that will replace the old one. And once you have successfully endured the withdrawal stage, not only have you quit smoking but you also have successfully controlled your weight and maintained a healthy life.

The author is helping smokers quit their addiction thru his website - quit smoking blog. Visit his site today and you will discover quit smoking tips that will help start your journey to become a non-smoker once again.

Article Source: http://EzineArticles.com/?expert=Chris_Amorsolo

The Importance of Proteins

The human body is said to be made of 60% of water and 40% of dry matter. Obviously water is important for the body. The second most important factor is protein as 40% of the body's dry matter is protein. These are essential because they help the body to repair the loss due to wear and tear. These act as antibodies by helping the body defend itself against infections. So protein is used for every activity in your body. It is important to children to stimulate growth. Every day, we loose protein in the form of hair, skin and nails.

Protein is naturally produced in the body, when the body recycles the worn out tissues. About 10 to 15% of calories in your diet should come from Protein. The rest of the protein is sourced from food. Protein is made from 20 different amino acids. Nine of which are essential, i.e. these are sourced from the outside, through food. The rest are non essential.ie the body can produce these. Food rich in protein include tuna fish, salmon, milk, chicken (breast), yoghurt, cheddar cheese, egg, cottage cheese etc.

Protein sourced from food can be classified into two-complete and incomplete proteins. Complete proteins can be sourced from animal products and they contain all the essential amino acids that keep the body healthy and fit.

Incomplete proteins can be sourced from grains, nuts, beans and vegetables. They are called so because they are limited sources of amino acids. We are required to eat a wide array of food to source these amino acids. Therefore many traditional diets combine proteins like in India rice is combined with split peas, in Mexico, corn and beans are mixed.

The amount of protein that is required depends on your age, sex and weight along with your lifestyle. If you are someone under high levels of stress either through cancer treatments, radiation exposure or pregnancy, you would need a higher amount of protein intake. Also, if you have undergone an operation, you would need higher amounts of protein to help the body.

Modern lifestyle has ensured that the protein intake is either too low or absent. Thus the need for protein supplements. This need is higher for people before, during and after exercise. The body is smarter than you think it is. For those who exercise beyond 2-3 hours, you need protein source through a dietary source, or your body would end up -borrowing protein from muscle tissues, thus leading to increased fatigue after exercise.

Thus the need for protein supplements that help you to offset this cannibalization that your body does. It is also important for children to maintain a healthy growth. There are many protein supplements that are available today and they can be bought with the help of websites that offer to sell them.

The author of this article knows all about Creatine. With the knowledge about Protein Powder, the author has written many informative articles on Fat Loss.

Article Source: http://EzineArticles.com/?expert=Yossarian_Fisher

What Are the Benefits of Drinking a Lot of Water?

You have no doubt heard the drinking water "rules." You probably know that you should drink between 8 and 10 glasses of water each day. But what are the benefits to drinking a lot of water?

What is Drinking Water?

Think back to when you were in high school chemistry class. Remember the formula for water? H2O. Two parts of hydrogen and one part of oxygen. Water is supposedly colorless, tasteless, and odorless. Drinking water is essential to all known forms of life, whether they are plant or animal life.

How Does The Human Body Use Drinking Water?

Every cell in the human body requires water. Put them altogether, with their load of water, and your body weight is almost two-thirds water. If you weigh 150 pounds (68 kg), about 100 pounds (45 kg) of that is water. You are mostly water, but how does your body use drinking water?

Cells use drinking water as a delivery service. Each cell is separated from its environment by a cell membrane. To do its work, the cell needs to import nutrients and export waste products. Water is the delivery service, bringing in nutrients and taking out waste. Whether you look at red and white blood cells, muscle cells, or nerve cells, they all need water. Without water, most of your cells would get clogged with waste, and starve to death for lack of nutrients.

Healthy cells, with plenty of drinking water, are kept clean and nourished. Like the clean engine of a brand new automobile, fed a perfect blend of quality gasoline (petrol), healthy cells can do exactly what they were designed to do: keep the human body humming along life's journey.

Consider just 7 of the many benefits of drinking a lot of water.

1. Brain. Brain cells that have plenty of drinking water are able to circulate fresh, oxygen-laden blood more readily. The brain remains fresh and alert. Even a small drop in drinking water levels can make your brain's performance level drop as much as 20 to 30 percent!

2. Muscles. Muscle cells with a ready supply of drinking water are able to work longer without tiring. Water delivers a continuing supply of oxygen to muscles. If you are exercising in warm weather, your muscle will need more drinking water every 15 minutes to remain strong.

3. Cooling system. Your body's temperature is maintained through drinking water. The water regulates body temperature through sweat. To maintain a normal temperature of 98.6 degrees Fahrenheit on hot days, or when exercising, the body sweats. Sweat cools the body, but sweat uses up water. We must have a lot of drinking water to replenish the supply.

4. Nerves. Nerve cells transmit messages to and from the brain. To do this, they must use electrolytes. Drinking water is an important way to maintain electrolytes at the proper level so that the nerves can do their work.

5. Stomach and Intestinal Tract. Our bodies use drinking water to digest food in the gastrointestinal tract. Insufficient drinking water will slow the process, resulting in constipation and other medical concerns.

6. Eye and Mouth Protection. Water keeps your eyes and mouth moist. It washes dirt and dust away from your eyes.

7. Joints. Drinking water is like oiling your body's joints. Water lubricates the joints, keeping them flexible, and ensuring smooth motion.

One of the most important benefits to drinking a lot of water is the benefit realized in the kidneys. Urine, which is almost entirely water, removes waste products from the body. As it does so, it leaves your body. Your body must replace that water. Get too little drinking water, and toxic levels of waste build up. The body becomes ill, and eventually dies.

What are the benefits to drinking a lot of water? Health, energy, and life.

©2007, Anna Hart. Anna Hart invites you to read more of her articles about healthy drinking water at http://www.healthydrinkingwaterblog.com Anna continues to post additional valuable information on that site about drinking water and its meaning in our lives. If you would like to learn more about the benefits of drinking water, you won’t want to miss Anna’s other articles on that subject.

Article Source: http://EzineArticles.com/?expert=Anna_Hart

The Importance Of Drinking Water For Health

No matter where you look today you will invariably encounter someone carrying bottled water. Water has become the earmark of a healthy lifestyle - offering hydration and purification. It's no wonder so many of us have heeded the advice of the experts and significantly upped our water intake. Drinking water for health makes sense when you understand the role that water plays in the human body.

Over half of the human body is made up of water; for this reason, drinking water for health is absolutely crucial in maintaining a healthy lifestyle. Experts have long recommended the drinking of at least sixty-four ounces of water a day in order for our systems to function at optimum levels. Water allows our body to effectively absorb the nutrients that we need from food and systematically flushes our kidneys of waste. In fact, all of our internal organs operate at higher capacity when we are well hydrated. When we are drinking water for health our blood thins as it should; when we are dehydrated, blood becomes thicker making our bodies work harder to pump it; this makes the overall functions of the body slow and inefficient.

A part of drinking water for health is to allow our body to effectively digest our food; without water our body cannot effectively eliminate waste. Water has an enormous effect on weight loss as well, speeding our metabolism and acting as a natural appetite suppressant. Drinking water for health throughout our lifetime means, in many cases, the long term successful maintenance of a healthy weight.

Drinking water for health also means an outward glow and youthful appearance. Experts relate a clear complexion to the adequate intake of water that flushes toxins from our bodies.

The evidence is clear; in order to keep our bodies functioning at an optimum level drinking water for health is vitally important. Keep water with you at all times and drink throughout the day. You will find that your overall health - and appearance - is improved.

For easy to understand, in depth information about drinking water for health visit our ezGuide 2 Drinking Water.

Article Source: http://EzineArticles.com/?expert=Michelle_Bery

The Benefits of Drinking Coffee For a Bodybuilder

I can remember my first whole cup of coffee. It was during the Blizzard of '78 while I was sitting at the table with all the adults, playing cards by a hurricane lamp. I was about 10 years old, and a little worried that it would stunt my growth...maybe it did, I'm only 5' 6". Actually, that's a myth...coffee does not stunt growth as once thought, although for other reasons it isn't good for youngsters to drink more than a little bit, once in a while.

I can't remember when I started drinking it every morning, ritually. I was probably about 13 or 14. Now, at 41 years old it is a ritual that can be considered an addiction. This addiction is both psychological and physical. It's a psychological addiction because upon waking up, it's my motivation to get out of bed, a guaranteed start to the day. I love the smell, I like to make it - roboticly, while half asleep. If bereft of filters, I can make do with a paper towel. If out of grounds...I freak!

It's a physical addiction in the sense that the caffeine in coffee is a drug that you, and I, become physically addicted to. I remember the time I spent a few weeks in jail. I still got my morning coffee, but it was decaffeinated, and black...Not the way I prefer my coffee. I happen to like my coffee like I like my women - with long legs and big boobs. But this lack of caffeine caused me to have a pounding headache just a couple of hours after they put me back in my cage. I almost never get a headache, normally.

When it comes to training it seems like sacrifices are always required in some way shape or form. But, here is the really good news regarding this favorite beverage of mine: There are benefits to drinking coffee in the morning. But notice that I said "in the morning". Late day coffee can cause insomnia, and sleep is important for good health and muscle regeneration. I'm going to list seven reasons why a couple cups of coffee in the morning is a good thing. But before I do, I want to mention that coffee all day long, as in more than 500 mg of caffeine, about five 8 oz. cups per day is an unhealthy excess.

If coffee is to you as it is to me, a psychological addiction, a motivation to get out of bed, a finer point of life that is enjoyed on a daily basis. Go ahead -enjoy!
The less sacrifices of things that bring you pleasure at a time that you are going to train, and by that training bring on the pain that in turn expedites the gain, then there is no need to add any additional discomfort or subtract any pleasures unnecessarily.
In the morning is a time when I like to do my aerobic exercise, my core training, and my flexibility. Because caffeine undoes the effects that sleep induces, that can linger after waking, such as a paralysis of the muscles (so that you don't act out your dreams), coffee helps get the muscles ready to start reacting again.
Caffeine acts as a appetite suppressant, so for training to loose weight, this can help curb the appetite for the first two meals of the day.
Drinking a cup of coffee in the morning can initiate a bowel movement. So suddenly in fact that I've been known to pound on a locked bathroom door while frantically yelling "hurry up in there, I'm crowning!"
These regular BM's are a good thing. Exercise does a lot to keep a person regular, but evacuating in the morning, before starting core training and flexibility helps to make that activity more comfortable and effective.
Coffee is a diuretic also. It is healthy for the urinary tract to pee often, especially early in the day. Fluids in general are good, so start your daily intake with the best beverage going -coffee.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

Fitness Tips For Aged People

When people grow old they suffer from a number of health problems. Heart diseases, arthritis pain, diabetes etc. are some of the common health issues that most elderly people complain about. However, doctors suggest a number of fitness tips so that people can live a better life.

Some of the fitness tips include:

Exercise according to your age: The most important fitness tip for aged people is regular exercise. Exercise is the key to a healthy body and mind. While doing exercises people should follow proper techniques and they should avoid working out aggressively. Intermediate periods of rest in between exercises are advisable. People who suffer from hypertension or heart problems should avoid strenuous exercises. Aged people should avoid weight-training exercises; instead of this they can try exercises like meditation, yoga and so on.

Get a regular checkup: It is necessary to have regular checkups done. This helps people to be aware of their physical health. Regular health checkups can also be helpful to determine early symptoms of several diseases and thereby can facilitate people to prevent them.

Wear good quality shoes: Choosing the right type of shoe is very important for people of any age group. Aged people should give a lot of attention to this factor. Good quality athletic shoes can maximize shock absorption and arch support. It is better to use shoes with over-the-counter gel inserts and foam insoles instead of summer walking or jogging shoes which gets harder and stiffer in cold weather.

Choosing the right type of activity: Life after retirement can be boring for most people. As a result of this most aged people should choose activities that they enjoy doing and those that keep them happy. Activities like gardening, painting, watching movies, listening to music etc can help a person to stay happy and relaxed.

Proper Diet: To enjoy good health, aged people must pay a lot of attention to their regular nutritional intake. The diet of such people must contain fruits and vegetable that is rich in fiber, carbohydrates as well as calcium. On top of this, eight glasses of water must be consumed every day.

Elderly people should avoid smoking and drinking excessive amount of alcohol. Such people should also avoid eating red meat in excessive quantities so that they remain fit. Including more vegetables in the diet is also a good and healthy idea. By following these simple fitness tips people can remain healthy even when they turn old.

Click here to know more about Personal Training Raleigh.

Article Source: http://EzineArticles.com/?expert=Sooraj_Surendran

Are You Sabotaging Your Weight Loss Program?

Sometimes we are our own worst enemy, and when it comes to weight loss, this sentiment rings true for many. We have good intentions but the outcome is not always what we'd hoped. Below are a few tips to help you avoid the traps that can keep you from achieving your weight loss goals.

Eat, eat, and eat
Going on a diet doesn't mean you should stop eating. In fact, if you skip meals or don't eat enough, your body will go into 'survival mode' and your metabolism will slow and hang on to your fat reserves. Essentially, you will be producing the opposite effect that you intended with your weight loss program. So be sure to eat and eat often. The trick is to watch your total amount of calories consumed throughout the day.

Drink, drink, and drink
You need plenty of fluids to keep you hydrated. Water is best. A hydrated body is a fat-burning body. Drink at least 64 ounces a day.

Kisses but not sugar
Enjoy all the sugar, that is, kisses that you want. In fact kissing can burn as much as 60 to 70 calories per hour. But you should limit your sugar intake. Sugar and sweets are essentially empty calories and can keep you from burning unwanted fat. When your body gets excess sugar, it burns the sugar as calories instead of your fat.

Respect for protein
Protein is important to a healthy diet. Diet fads that reduce protein intake as an attempt to reduce fat intake do you no justice. You need protein in your diet to feed your muscles. Muscles help you burn more calories. A lack of protein in your diet can also increase sugar cravings and we have already discussed above the ill effects of sugar in your diet.

Embrace the weights
Diet alone cannot produce and maintain good weight loss results. But don't rely purely on cardiovascular training. Indeed, walking and running are great exercise but try to incorporate some weight-bearing training into your exercise program. You don't have to lift like a body builder. Light hand weights or even push-ups, dips, and squats using your own body weight will get the job done. The important thing to remember is that weight training will increase your muscle make-up, which will increase your metabolism.

For more tips on how to manage your weight loss program, consult your local Bariatric physician for a consultation and an individualized weight loss plan.

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Article Source: http://EzineArticles.com/?expert=Michael_Vinarski

Rapid Weight Loss Ideas - How to Lose Weight Rapidly With 3 Simple Ideas

Losing weight. It's the issue people of all ages have to deal with. Is quick weight loss an unattainable dream? Well, if you keep on reading, you'll find rapid weight loss ideas which will prove otherwise. It's very achievable if you have the right knowledge.

Some rapid weight loss ideas out there can do you more harm than good. Learn how to separate the beneficial advice from the trash. By reading this article, you'll discover safe yet effective solutions to your weight dilemma.

Exercise.

This is one of the many rapid weight loss ideas that really works. You don't have to be a member at a gym to get exercise either. All you have to do is use any available time you have to do sit-ups, crunches and lunges.

And even if you're the busiest person in the world, you can still spare five minutes a day for sit-ups, right? Even while watching television, you can get moving and give your body a workout. There's simply no excuse.

Adopt A Healthy Diet.

A healthy diet can be as simple or as complicated as you want it to be. Start by giving up some of your favorite unhealthy foods first. For example, instead of drinking soda (which is responsible for many people's excess weight), drink water or natural (and sugarless) fruit juice.

This practice will seem difficult and impossible at first, but you'll get used to it if you do it often. You're also bound to have more health benefits by drinking water, too! This of course leads me to the next tip.

Drink More Water.

You have always been taught to drink at least eight glasses of water a day. Well, hardly anybody does but you should probably heed this age-old advice.

Drinking water does not only improve your health and your complexion, it also reduces your food cravings throughout the day. Drinking water makes you feel full, so your snacking tendencies will disappear.

Of course, water is not a replacement for breakfast, lunch and dinner. Who knew water is considered one of the more effective rapid weight loss ideas, right?

These three rapid weight loss ideas are not only effective, but they are also safe. To increase their efficiency, it's a good idea to incorporate all three into your lifestyle at the same time. Combine these methods with a little discipline and patience, and you'll have a lean body in no time.

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Article Source: http://EzineArticles.com/?expert=Michael_Lee

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