How to Build Muscle Fast - A Smoking Hot Way to Boost Your Muscle Growth Through the Roof

Not many out there really know how to gain muscle fast and this may well be the major reason why not everyone out there is walking around with a stunning body. You see the reason why a lot of people don't see many results even when they put in the right amount of work is because they are lacking some key ingredients which would eventually spell success or failure for them. Read on to discover what these key components are and achieve the desired results fast........

Go heavy- Well this is one of the main key most guys do not understand. Your workouts don't have to be long but short as long as you keep it high intensity. You must lift a bit extra than you can handle every time as that would make your muscles explode like anything. A lot of people never bother to raise the bar and keep lifting the same amount of weight they always have. And this is the reason why they don't see the type of growth they need.

Get the right supplements- There are not many body builders out there who achieved a massive body without any supplements. You see by supplements it does not mean take steroids. There are several supplements in the market which are completely safe for your consumption and you should get proper professional help on this subject.

Hold at the peak- Now this will burst your muscles out like anything. Instead of pushing through your reps you must hold the weight at the peak. This actually means that holding your arm still at the peak of the rep for a few seconds. This would push heavy amounts of blood into your muscle tissue which will make it explode with muscle mass faster than you can ever imagine.

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Building Muscle to Give You 6-pack Abs

Many people when they want to build muscle or to get six pack look,what comes to their mind is weight lifting or using abs machine and equipment such as roller, sit ups, captain chair among others. In case you have this equipment at home make sure you follow my instruction below before you lift any weight to avoid injury.

A simple quality warm up of 5-10 minutes will help,this may include jogging, skipping, aerobics or even dancing.after workout stretching will give your body flexibility that you require before lifting weight to build muscle.

It's time now to build muscle,if its your first time have a trainer to show you how to use weight properly, and also to help you support the weight when you get fatigue.other sources of help can be fitness magazines or manual. For those who has trained for long it's advisable to get a partner who you can train together to give each other necessary support and morale as you continue.remember mis-handling weight can be fatal.

Having a schedule can be of great help and if possible have the same with your partner.such that everyday you are training on something different so as to give you body balance, you agree with me it will be so uncomfortable to always build muscle on your shoulder and arms then leave out your legs or even abdominal muscles.Then watch what you eat, more so after workout don't eat junk food or too much carbohydrates.

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Secrets to Natural Bodybuilding - 7 Secrets You Must Know

Natural bodybuilding is the work usually performed through mind-numbing ability either in the gym or else where. It has plenty of benefits for the muscle builders. The major advantages of natural bodybuilding are: improved metabolic system, better cardiovascular function, good kidney function, and psychological development, etc. Today, I am going to discuss some top secrets to natural bodybuilding. These are as follow:

• Lifting heavy weight with mind-numbing ability is one of the top secrets to natural bodybuilding. This is usually done by performing various kinds of muscle building exercises like, squats, dead-lifts, military presses, lunges, push ups, push down, stretching, dumbbell flyes and bench presses, etc. in the gym.

• Self motivation and dedication are the main pillars of bodybuilding. If you don't have self-motivation as well as dedication, you will be flopped in doing the art of natural muscle-building. So try to be always self-motivated while performing muscle building workouts in the gym.

• One of the secrets to natural bodybuilding is to eat plenty of muscle building foods like carbohydrates and protein. The major bodybuilding diets include: eggs, beef, chicken, fish, cottage cheese, fruits, nuts, whey, and creatine, etc. The more you eat carbohydrates and protein the larger will be the chances of gaining quick muscle mass!

• Brisk walking is the best activity which can build your muscle mass quickly. Besides, a bit jogging, sprinting, and stretching could do wonder in your muscle building.

• Swimming is also a fine muscle building activity. The major advantage of swimming is that it provides you unique cardio fitness.

• Yoga is the most recommended exercise. The reason is that it builds your muscle mass quickly, and makes you psychologically fit and strong!

• Last but not least is the rest which you really need during the muscle building routines? You will have to take at least 10 hours sleeping by all means. After all, you are lifting heavy weights, and exerting lots of energy in the gym.

In a nutshell, we will have to say all those methods are phenomenally known the best secrets to natural bodybuilding, and they provide you ultimate fitness!

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Diet Meal Plans!

Here are some diet meal plans you can use as a guide to what will best help you to lose weight. Look, the fastest way to lose fat is to do it through a diet. Once you accept that fact and you've said enough is enough, you'll be on your way to losing a lot of weight. I don't know you and this isn't a one-size-fits-all type of thing.

However, if you take a couple moments to read this article, I think you'll find that you learned something new on how to lose weight a little bit faster.

Diet Meal Plans

1. The high protein and natural carbs route

The Atkins diet is just too extreme for most people. So don't even bother with it. Instead, go with a high protein diet and use fruits and vegetables to get natural carbs instead of processed sugar carbs into your diet. Processed carbs act differently than the carbs in natural foods. They're a lot worse for your blood sugar. Sugars in fruits and vegetables are often "tempered" by the fiber that they naturally have.

So don't worry about how many carbs you get, just make sure they're natural sources of carbs that don't come out of boxes.

2. The liquid diet plan

Often, people fail on this as well. Reason... you need foods and their bulk to help fill you up. Liquid diet plans are great for weight loss, but don't use the protein shakes as your main meals. They simply don't have enough calories to fill you up usually. But what you can do is something like this. Eat 2 normal to small meals and also have 2 protein shakes as your other 2 meals. That spreads things out a bit and helps control your cravings and hunger. If that's not enough, have an extra protein shake.

Use these 2 diet meal plans as a guide and you're sure to start dropping the pounds quickly.

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Best Way to Lose Belly Fat - A 3 Step Guide

Below you'll find step by step tips for the best way to lose belly fat. The belly is the hardest part to lose fat, so be prepared.

Your typical full size hamburger, small fries and Coke equals out to be around 1000 calories. The average woman only requires 1800-2500 calories per day, this meal will exceed both fat and sodium requirements by a large margin. That 1000 calorie feast is usually consumed in half an hour or less. It took half an hour to consume, and depending on the activity it could take two hours on up to about six to burn that fat off. So this is not the best way to lose belly fat.

• The first step is to change your diet. This is an absolute must, unless you like the size of your belly and I'm guessing you don't. Which diet you change to is also really important. Do not, I repeat, do not follow diets like the Atkins Diet, the South Beach Diet, the Hollywood Diet and many other misleading diet plans. They damage your health and make the next steps almost impossible.

• The next step is to exercise. Again this step is unavoidable. You are searching for the best way to lose belly fat and I am showing you, so try not to be lazy and find easy ways out. There is no easy way out, you'll only find yourself back where you started.

• There are two types of exercise that you need to do to lose that belly fat:

-Cardiovascular workouts, like walking, jogging and other activities.
-Resistance training, like sit ups, crunches and intense sports.

Exercising doesn't have to be a chore. If you see it like that then you are not going to lose that belly fat. The best way to lose belly fat is to find exercises that you can enjoy. Maybe you enjoy tennis, or soccer, or swimming. Change your diet, find something you enjoy and you will have a flat belly before you realize it.

Need an effective diet plan? View the best diet for weight loss - an in depth review.

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How to Lose Love Handles With Smart Aerobic Exercise

If you want to know how to lose love handles, you only need to practice a smart combination of diet, portion control, aerobic exercise, and toning exercise to get results. In this article, you will learn about aerobic exercises. You have got to burn that fat, baby! Smart exercise is just the ticket to do it.

The only reason that you have love handles now is that, sometime in the past, you consistently ate more calories than your body was able to use. So your body stored those extra calories in your fat cells for future use. Guess what? The future is now!

So to get rid of your love handles, you need some cardiovascular (aerobic exercise). This exercise gets you breathing deeply and your heart pumping. The good news is that you don't need to kill yourself. You want to exercise hard enough so that you can still talk, just not sing.

Good aerobic exercises are brisk walking, jogging, biking, steppers, elliptical machines, and the best fat burning exercise of all, jump roping. Did you know that if you weigh 150 pounds, you can burn nearly 700 calories per hour jump roping? Incredible. And if you weigh more than that, you would burn more calories than that.

Now few of us can jump rope for an hour. And I would not recommend it if you are in poor shape, have prior health conditions, such as back or knee problems. But if you are already exercising regularly and have no health problems, then you might want to give jump roping a try.

To lose significant fat fast, which is what love handles are made of, then you need to do 45 minutes to 1 hour at least 5 days a week. The good news is that you don't need to do your 45 minutes to 1 hour at once. In fact, I recommend that you break it up into two sessions if you can. Do 20-30 minutes in the morning and 20-30 minutes in the evening.

That way, you fire up your fat burning furnace twice during the day instead of just once. Also, for extra help to get rid of love handles, then include more movement to your day in general.

• Park further away when you go to the store so you can walk a little extra. Don't go for a Sunday stroll. Turn and burn like you are in the Indy 500!


• Take the stairs instead of the elevator. If you are in a tall building and can't climb the entire way, then just get off a couple of floors early and walk the rest

• Walk around when you are talking on the phone at home

• March in place and pump your arms during television commercials

• Play with your kids - catch a ball, throw a Frisbee, challenge them to a water gun battle. Have fun!

The more smart aerobic exercise you add to your life, then faster you will lose your love handles and reveal some incredible abs.

Kimberly Floyd is an author, certified wellness coach, and the CEO of Take Back Your Temple, which offers books, multimedia, seminars and wellness coaching to help others reach their perfect weight using Christian weight loss principles. Once 240 pounds and a size 22, Kim lost 85 pounds and went from a size 22 to an 8 so she knows about weight issues from the inside out. Her story has been featured in Prevention Magazine, Essence Magazine, and on CBN's The 700 Club. She is the author of the eBook 'Take Back Your Temple: How to Achieve Healthy Weight Loss God's Way' and 'MoneyWise Weight Loss: The Faith-based Plan for Building a Better Body on a Budget'.
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Add a Basic Cardio Blast to Your Workout

Get more out of your cardio workout by adding a cardio blast. Whether you use a treadmill, stationary bike, stair-climber or elliptical machine you can add increased benefits (results) without having to add extra time spent in the gym.

Adding a cardio blast is simple, keeps the workout more interesting and makes it way more challenging.

Let's discuss "challenging" for a moment. First off, if you can read a newspaper, book or magazine, talk or send text messages on your cell phone during your cardio workout, sorry you're not working hard enough! I see way too many people at the gym every day doing all of the above.

Simply put, if you can do any of these things during your cardio workout, you are really fooling yourself by basically just going through the motions, for example: it's like the difference between a relaxing stroll in the park and a brisk energetic walk. It can be said that any movement can be called exercise, maybe there is some truth to that, better than nothing I guess; however, you can't really call this "cardio" exercise in the sense of a workout. Cardio exercise (in layman terms) involves raising your heart-rate significantly, breathing hard and sweating. It's my belief as a certified personal trainer, to always put in "your best" effort into your workout, so you can get the payback and rewards from your efforts. Why waste your precious time? Why cheat yourself the benefits of fitness and good health?

So, leave the reading material and cell phone at home so you can bust the move! FYI: I totally support the use of a music player. The use of an MP3 or CD player will help keep you in the cardio groove by helping you keep the workout pace up and help you stay focused and motivated. A few quick tips on combating cardio boredom, change up your music every workout. On my iPod, I store several cardio workout music mixes.

One day it might be old school funk, the next day club disco grooves, then some rock. In regards to the music you choose, keep the beat driving (The American Council of Exercise suggests a 120 to 132 beats per minute, but I don't think you really have to get that technical, just keep the beat pumping). Another way to fight cardio boredom is to keep your head into it. Most machines have heart-rate monitors, use them, keep track of your heart-rate throughout your workout. Getting to know your warm-up, maintained and cool down heart rate is valuable information.

Here's how to add a worthwhile cardio blast to your workout. To keep it simple, I will talk about doing your cardio blast workout on a treadmill, but it can be easily applied to just about any piece of cardio equipment in the home or gym. It will also translate from treadmill to an outside run. Let's base the workout on a thirty-five minute workout. Jump on the treadmill with music player, towel and a bottle of water handy. Set the treadmill to "Manual" workout mode, workout time set to thirty-five minutes.

Begin by warming up, do a slow walk for the first five minutes. This will give your body a chance to adapt to the workout, stretching out the muscles, raising the heart-rate a bit. After your five minute warm up increase the speed of the treadmill whether power walking or running and settle into your workout (at this point you should be working between 55-65 % of your target heart rate). Note the change in your heart rate from the warm up to your workout pace.

If you are doing a power walk workout you will be walking a brisk pace, if you are doing a running workout you will going from walk to run. Walk or run at your normal pace for ten minutes. At the 15-minute mark is where we add the cardio blast.

For the next two minutes (15 to 17 minute mark) increase the speed or incline of the treadmill (you should now be working at 85% of your target heart rate). At the 17-minute mark decrease the speed or incline and settle back into your normal run or power walk pace. Hold this for the next five minutes (17-22 minute mark). At 22 minutes pick the pace back up and hold it for the next three minutes, feel the burn, your heart beating faster and the noticeable increase in your breathing. Hang in there.

At the 25-minute mark, settle back into your normal pace for the next five minutes. (*As your fitness level increases you will notice that your recovery time will shorten, your heart rate lowers quickly and you will catch your breathe faster). At the 30-minute mark, rev it back up for your last cardio blast. Keep this high pace for the next two minutes bringing you to the 32-minute mark. At the 32-minute mark decrease the pace and really slow it back down to your warm up pace. Hold this warm up pace from 32 to 35 minutes. Wow, great job at 35 minutes you are done and have successfully completed your cardio blast session.

It's amazing how these brief increases (intervals) will make such a huge difference in your cardio workouts. Many high level athletes incorporate this training method (often referred to as Interval Training) into their conditioning programs. The problem with doing the same workout over and over again is that our bodies adapt and progress suffers greatly. Shocking or tricking the body, keeping it guessing, will promote gains quickly and more often. Mixing things up is really a smart concept to incorporate in all your workouts whether it weight or cardio training.

So as you see, we didn't need in increase the length of our workout in regards to time spent working out, we just increased the intensity. It's all part of working out smarter!

Age Target HR Zone 50-85% Average Max HR 100%

20 years 100-170 beats per minute 200 beats per minute
25 years 98-166 beats per minute 195 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

* Talk with your doctor before beginning any exercise program

Markus B. is the Co-Founder of The Fitness Underground-Los Angeles. He has drawn off his years of experience as a Certified Personal Trainer, A Professional Athlete and an accomplished Martial Artist to help create with his partner Texas (an elite Yoga Instructor & Certified Personal Trainer) a "New and Innovative" approach to Health, Fitness and Well Being that not only Enhances the Body but also Enriches the Mind. With an increasing following in the Los Angeles area his powerful message of Good Health, Clean Living and the importance of Exercise, Markus is changing people's lives. Helping people achieve and experience "enlightenment" of good health and a higher level of fitness. Fitness and Well-Being is his passion, his life's work and his personal goal of educating people about this "new way" of living, is one that he takes very seriously. His strong belief is that health, fitness and well-being is the greatest gift we are given in life. One we should remain mindful of, always be grateful for and never take for granted. Markus is often heard saying that having the opportunity to help people make important changes in their lives, and in some cases "life saving" changes is an awesome feeling as well as extremely rewarding. Come join Markus at The Fitness Underground-Los Angeles and experience the difference first hand. Start enjoying and living a healthier, happier and more active life. Life is too short not to listen to his message!
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Low Carb Diets - Can They Help You Lose Weight Safely?

Low carb diets

Do low-carb diets give you an edge in losing weight? Can they help you lose weight safely and permanently? Here's what you need to know about low-carb diets.

Definition

Low-carb diets limit carbohydrates — for example, bread, grains, rice, starchy vegetables and fruit — and emphasize sources of protein and fat. Many types of low-carb diets exist, each with varying restrictions on the types and amounts of carbohydrates. Examples of low-carb diets include Atkins diet, Zone diet and Protein Power.
Purpose

Low-carb diets are generally used to lose weight. You might choose this type of diet because you enjoy the types and amounts of food featured in the diet. Or, you may believe that a low-carb diet will help you lose weight quickly and easily.

Diet details

Premise
Carbohydrates raise blood sugar levels, which then kicks in insulin. The theory behind low-carb diets is that insulin drives blood sugar into the cells and prevents fat breakdown in the body. This means you won't burn excess fat and lose weight.

Proponents of low-carb diets take this one step further. They say that if carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you're not eating the carbs, your body breaks down fat to provide needed energy. Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels.

Typical menu

In general, low-carb diets focus on meat, poultry, fish, dairy products, eggs and some nonstarchy vegetables. The diet excludes or limits most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole-grains.

Results

Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet. This increased weight loss may or may not continue long term depending on your commitment to following the eating plan.

A low-carb diet may provide some health benefits, such as possibly lowering blood cholesterol levels. However, the benefits depend on what foods you eat as part of the diet. Foods high in saturated fat, which technically fit the criteria of a low-carb diet, reduce the health-benefit potential.

Four factors contribute to weight loss with low-carb diets:

• Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.

• Decreased appetite. Studies suggest that a low-carb diet decreases appetite, but why this occurs isn't clear.

• Increased feeling of fullness. Low-carb diets are higher in fat and protein. Fat and protein take longer to digest, which makes you feel fuller longer.
  
• Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and any sweets — usually provide over half of people's daily calories. On a low-carb diet, however, carbohydrates are limited or avoided, thus leading to a significant reduction in calorie intake.

Theoretically, in order to maintain weight loss if you do lose weight, you need to continue the program. But a low-carb diet doesn't appear to be easier to maintain than any other diet. Studies comparing low-carb diets and low-fat diets found that after a year, people dropped out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term.

Risks

No one knows the long-term health effects of low-carb diets. Though some studies have looked at the benefits and risks, none has been conducted over a long enough period to show whether these diets increase the risk of health conditions that develop over many years, such as heart disease, cancer, and kidney or bone problems.
(mayoclinic.com)

How to Have a Successful Diet Plan

A study shows that women spend a decade of their life being on diet, however, a quarter of all women lose nothing at all. We are constantly on diet. But how many of us actually succeed the diet. For most women, including myself, everytime we begin our diet, we are so motivated and determined that it will succeed this time. We go to the gym and fill our fridges with fruits, vegetables and all the low fat food. But how many of us could last until we reach our goals or some might even gain more.
Determined to make changes to myself, I read a lot of articles on how to have a successful diet plan and to share it with u guys, I summarise all of them into a few points which I think will really help.

First of all, choose a weight loss program that is appropriate and suitable to us.
There are lots and lots of weight loss program out there. Low fat diet, low GI diet, atkins, southbeach diet, just name it. All with promises that their programs will work and I do believe they all will. We just have to find one that could fit our daily routines or our lifestyles and one that we could enjoy while doing it. For example, if you can't live without bread, rice or carbs, don't choose a low carb high protein diet, as you know it wouldn't last long for you.

Tomorrow never dies
After you find the right plan for you, start straight away and don't make it as an excuse to eat more before you start. In my case, there's always tomorrow . I'll say to myself "I'll start my diet Tomorrow !!" and since Tomorrow I can't have my chocolates anymore, I'll indulge myself in all sort of chocolates and ice creams and snacks even when I'm still full. But tomorrow never dies and there's always gonna be another "Tomorrow " and that's when we put on more weight. Therefore, try not to compromise, start the diet as soon as you can, be confidence and believe in yourself.

It doesn't mean fail when we cheat
There's always a time when we cheat during our diet plan. But it doesn't mean that we are already fail and for some people, they will think that all diets are useless and eat even more. When we are eating out or going to a party, try to eat food that can accommodate with our diet plans but if we can't and we have to cheat then it's also find. But don't eat the whole lot of it. Cheat a little bit and continue with your diet again the next day

Don't forget to be active
to lose weight more effectively, we have to exercise. I know for some people, this could be a turn off, but in order to maintain a healthy weight, exercise is necessary. Be more active in our daily routines is also another way of exercising. We could also join the gym but don't go too extreme too early. In the beginning of diet, people tend to overwork themselves in their exercise and this will make them get tired easily. Get tired of exercising and get tired by losing their energy. Another good option is try to have fun while being active. For example, join dancing classes, play some sports or even window shopping.

Don't weight yourself too often
Try not to weight yourself everyday. At least once a week. We always feel anxious when we weight ourself and of course, after we work so hard to stay on diet, daily weigh-ins are tempting. But we could easily get discouraged if no weight loss is recorded and after a week, it is more possible to see a result. Another reason is our weight on the scale can go up and down daily due to fluctuations of water in our body, so we can't really based it as the result of our diet.

Make a weight loss diary
Research shows that dieters that write down everything that they eat, lose down twice as much weights as those people who don't. Make your own weight loss diary. Write down your progress every day and even your temptations and your guilts. This will keep track of your diet plan, make you more focus and more food concious.
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Killer Home Ab Workouts For Sexy Six Pack Abs

When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.

First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.

And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can't achieve a complete ab workout by using a single exercise, like the crunch, in isolation.

Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.

Don't worry, I'm not going to bore you with a lesson in anatomy. Instead, I'm going to lay out a complete, ready to use ab workout for you. The following workout contains only exercises that require no equipment whatsoever, making them ideal for a home training session. Here it is:

1a) Reverse Crunch On Floor 3x20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest
2a) Plank 3x60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest

Now I will give you a detailed description on how to properly execute each exercise:

Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.

Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.

Plank- Get on the floor in a push up position. Support your body on your forearms and your toes. Be sure to keep the abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high. Hold for the prescribed number of seconds.

Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.

And there you have it! A simple ab workout you can perform anywhere with no equipment necessary. Do this workout 2-3 times per week for up to a month. After a month, it will be time to progress to a more advanced routine.

A nice set of abs is in YOUR future! Begin this routine and start getting results today!

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4 Important Fitness Tips to Keep in Mind

Keeping fit is not really complicated. All you need to do is two basic things: watch what you eat and workout. Individual response to these strategies may vary, so it's important to keep the following tips in mind.

Fitness Tip 1: Pay Attention

This is a fitness tip that even veteran exercise enthusiasts can apply: pay attention to what your body is saying. Your body will manifest signs such as pain, dizziness, or difficulty in breathing if you push it past its limits. Health professionals do not recommend that you push yourself to exhaustion as this may cause permanent injury. If you feel anything unusual or unpleasant while working out, stop and consult with a specialist. You may need to modify either your form, level of intensity, or type of exercise.

Fitness Tip 2: Choose the Best for You

There is a good reason why there are so many types of workout to choose from. This is so that you can choose the appropriate workout for your age, health level and body weight. If you are a beginner, try a less technically challenging workout to start with. This will ensure that you get the maximum benefits for your efforts, while minimizing risk of injury.

Fitness Tip 3: Consistency is Key

The fruits of healthful living are not instantaneous, but develop over time. It is important to manage your expectations in order to minimize frustration when the going gets tough. Do not expect to look like a supermodel the day after your first workout. Results will usually begin to appear in 15 to 30 days, so stick to the plan and don't throw in the towel prematurely.

Once you start seeing results, don't stop and rest on your laurels. People who suddenly stop end up even worse that before, gaining more weight than what they lost. Maintain a healthy lifestyle and you will maintain a great figure.

Fitness Tip 4: Don't Overdo It

Try to incorporate some exercise into your daily routine, rather than just working out heavily during the weekends. An erratic schedule will only create unattractive bulky muscles, instead of giving you a healthy toned physique. If you keep a regular workout and maintain healthy eating habits, your body will reward you with health, less disease and a longer life.

The benefits of working out are not limited to looking great, but extend inwards. It is a great stress buster and creates a harmonious relationship between your physical, intellectual, and spiritual aspects.

If you want to become fit you will also have to pay attention to what you eat. We have a great solution for that. Click Here for more information.

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

Supplement Your Nutrition and Increase Your Chromium in Food

Some studies have noted that chromium has a benefit on lowering heart attack risk, and may help boost HDL levels. The Institute of Medicine (IOM) has stated that an Adequate Intake (AI) for chromium is 25-35mcg per day, which was concluded by estimating the average amount of chromium a healthy American obtains from the foods they ingest. The AI for chromium is substantially lower than the Reference Daily Intake (RDI) of 120mcg.

The Harvard Health Publications states that the best ways to boost HDL levels are lifestyle habits of exercise and diet. But if those don't help, supplementing with chromium may improve HDL levels. Some clinical trials have reported a benefit.

Dietary chromium is found in whole grains, nuts, broccoli, and green beans, which are all high nutrition foods. Most people do not eat whole grains, ever, do not choose nuts as a snack, and can't stand green vegetables. Green vegetables that are overcooked are particularly repulsive to many.

Chromium has also been associated with the management of blood sugar. It has shown to assist the receptor sites in cells utilize insulin. Insulin resistance is the condition where you cells do not assimilate insulin, and can lead to Diabetes.

A whole food supplement containing unprocessed, unfragmented green vegetable compounds will increase your chromium intake in a natural way. It will be ingested with the nature-born co-factors and enzymes needed for proper digestion.

So yes, you can just take a pill and know that you are doing something good for health and future every day. Of course if you have disease symptoms you should see a health practitioner and get a proper diagnosis followed up with specific treatments. Most medical doctors would not object to your taking a whole food supplement along with other treatment, just ask if there is any reason not to.

Start with your diet and do the best you can to eat good fresh foods. Add to your natural health plan with a whole food supplement to feed your immune system well.

Since studies have shown that chromium in food brings benefits to your health that extracted, isolated chromium in supplements does not show, to date, opt for a supplement that also includes anti-oxidants, other whole food derived vitamins and minerals, and berry extracts.

Harvard Health Publications provides more details at www.health.harvard.edu.

A natural whole food supplement, preferably made from organic and wild harvested foods, will help you to avoid heart disease, cancer, high cholesterol, diabetes, ulcerative colitis, Alzheimers and other conditions of aging. That is the stuff we are made of.

Click here for more info about a natural whole food supplement, and get your purified fish oil here, to prevent or help manage high blood pressure, arthritis, add, diabetes, menopause, heart health,depression, joint pain and more. Dianne M. Buxton is a mother, writer, and a ballet teacher, interested in anti-aging nutrition and lifestyles.

Article Source: http://EzineArticles.com/?expert=Dianne_M._Buxton

Popular fish oil supplements fail ingredient tests

More than half the brands of popular cod liver oil and omega 3 supplements do not contain the amount of active ingredients they claim on the label, according to the results of new tests.

Fish oil capsules are one of the UK's most popular nutritional supplements and have been shown by a number of studies to help maintain joint flexibility, keep the heart healthy and aid brain development.

But scientists from the new review website whatsinit.com tested 27 brands of the widely sold supplements - and found that more than half did not meet trading standards guidelines.

The organisation, which claims to be the only independent website providing unbiased analysis of UK health supplements, says that one of the worst offenders was Tesco's High Strength Cod Liver Oil, which had just 79 per cent of active ingredient, EPA (eicosapentaenoic acid), claimed on the bottle.

Meanwhile, the report found Boots Brain and Heart Health Omega 3 supplements contained only 84 per cent DHA and 87per cent EPA stated on the label. Seven Seas Pure Cod Liver Oil had 87per cent of active ingredient it was said to contain.

At the other end of the scale, Numark's Omega 3, Healthspan's Concentrated Omega 3 and Asda's Omega 3 contained higher levels of the active ingredient than claimed.

Whatsinit.com say the test results were analysed by independent laboratories and reviewed by experts. Products were considered to have failed if they contained less than 95 per cent of the active ingredients they claimed to have.

Technical Director Dr Heidi Normanton, said: 'It is well known within the industry that there is no strict regulation. We are not aiming to damage any reputations through this site but are here to provide an essential service for consumers who have no idea what their expensive supplements contain.

'We are providing manufacturers with every chance to improve their products and the consistency of the supplements and ensure that the next time they are tested they meet the label claim.'

However, the test methods and results were disputed by Boots and Tesco, whose products were failed by the website.

'We believe their results to be fundamentally flawed as Boots supplements undergo rigorous internal and external product testing,' a Boots spokesman said.

'We would like to take this opportunity to reassure our customers that our products are manufactured to the highest standards in the industry and we have all relevant documentation to demonstrate this.'

A spokesman for Tesco said: 'We are investigating these claims, however we obtain a certificate of analysis from our supplier for each batch of capsules to verify the content.'




dailymail

Thousands of cancer patients who pay privately for drugs WILL get free NHS care, say ministers

The ban on patients paying extra for 'top-up' drugs on the NHS will be lifted, health secretary Alan Johnson has announced.

He told MPs this afternoon that patients who pay privately for life-extending drugs will no longer lose their right to free NHS care.

It is thought up to 15,000 patients a year might choose to pay for drugs the NHS will not fund because they are too expensive or are awaiting approval.

Mr Johnson said reforms by the rationing watchdog NICE, the National Institute for Health and Clinical Excellence, would make more drugs available without patients having to foot the bill.

A new system will change the way NICE calculates whether a drug is cost effective, giving greater weight to the value of a few extra months for a terminally-ill patient, and will speed up the process.

It is hoped the system will increase the availability on the NHS of expensive drugs for rarer cancers, which cost more for pharmaceutical firms to develop because their potential market is smaller.

The Department of Health will also enter into 'risk sharing' deals with drugs firms, under which new drugs are initially sold more cheaply to get under the cost effectiveness threshold. If they prove more worthwhile in practice than was expected, their price can be raised.

It costs an average of £21,000 a year to buy cancer drugs privately, and the reforms have raised fears of a 'two-tier' NHS because they will mean a rich patient will be able to afford treatment denied to someone less well-off.

There are also concerns that the change could make primary care trusts reluctant to fund expensive drugs under the 'exceptional cases' system, relying on patients to buy the drugs themselves.

Mr Johnson said those paying for top-ups should receive 'separate' care, with the drugs being administered outside NHS grounds or in a private wing of a hospital.

(dailymail)

Vitamin D Activated And Immune Response Increased By Lung Airway Cells

Vitamin D is essential to good health but needs to be activated to function properly in the human body. Until recently, this activation was thought to happen primarily in the kidneys, but a new University of Iowa study finds that the activation step can also occur in lung airway cells.

The study also links the vitamin D locally produced in the lung airway cells to activation of two genes that help fight infection. The study results appear in the Nov. 15 issue of the Journal of Immunology, now online.

In addition to contributing to calcium absorption and bone health, vitamin D is increasingly recognized for its beneficial effects on the immune system. Vitamin D deficiency has been recently linked to increased risk of some infections, autoimmune diseases such as multiple sclerosis and type 1 diabetes, and some cancers.

"The more scientists have been studying vitamin D, the more we learn about new roles it plays in the human body," said the study's lead author Sif Hansdottir, M.D., fellow in internal medicine in the University of Iowa Carver College of Medicine. "The active form of vitamin D is known to affect the expression of more than 200 genes, so we were interested both in the possible lung-specific production of active vitamin D and in vitamin D-dependent production of proteins that fight infections."

The first step in vitamin D activation takes place in the liver, where an enzyme called 25-hydroxylase converts vitamin D into a "storage" form. The next step takes place typically in the kidneys, but in recent years, tissue and organs such as skin, intestines, breast and prostate have been found also to express the enzyme that completes vitamin D conversion.

The University of Iowa team, based in the laboratory of Gary Hunninghake, M.D., professor of internal medicine and the study's senior author, used cells from deceased human donors to demonstrate that the presence of the enzyme 1 alpha-hydroxylase in the airway cells helps convert the storage form of vitamin D into its active form.

"When we put the storage form of vitamin D on the lung airway cells, we saw them convert it to the active form," Hansdottir said. "The next step was to investigate whether this active form could affect the expression of genes."

The team then showed that vitamin D activated by airway cells affects two genes involved in immune defense. One gene expresses a protein called cathelicidin that can kill bacteria. The second gene, called CD14, produces a protein that helps cells recognize different kinds of pathogens that could be a threat.

"Vitamin D converted by the kidneys circulates in the bloodstream, but vitamin D converted by other organs appears to stay within those organs and protect them from infection," Hansdottir said. "We were able to see this happen in cells lining the trachea and main bronchi."

The team also found that when lung airway cells are infected by a virus, they express more of the enzyme that activates vitamin D. Hansdottir said the team is very interested in pursuing studies on the role of viral infections in vitamin D production and subsequent effects on lung infections.

"Vitamin D not only increases proteins involved in bacterial killing but also can dampen inflammation," Hansdottir said. "Controlling inflammation through vitamin D is good because too much inflammation can cause problems such as sepsis and seems to contribute to autoimmune disease."

Hansdottir noted that vitamin D insufficiencies and deficiencies (which are more severe) are fairly common, particularly for people living in northern latitudes. While vitamin D can be generated through sun exposure, such exposure is generally not recommended as a remedy because of skin cancer risks. Instead, supplements can be used.

The American Academy of Pediatrics recently recommended that the vitamin D dosage for children be increased to 400 IU (international units) per day. Optimal daily intake for adults is still being studied but may be as high as 800 to 1,000 IU.

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Article adapted by Medical News Today from original press release.
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Source: Becky Soglin
University of Iowa