weight loss plans: March 2009

Core Strengthening Exercises - How To Get A Flat Stomach

Core strengthening exercises and core stability exercises are essential to your whole health, and to your workout program.

In everyday life, we are constantly twisting, impacting and bending. We sit for long periods of cycle every day. All of that action (even just sitting) demands that our core muscles are in decently shape to support our spine and internal organs. Once we start to slack off in our efforts to maintain core stability, our back begins to hurt, bending over gets a chore, and in general livlihood just gets more and more miserable the longer we let it go.

And our workout routines become ever more risky; we always are on the edge of straining our back.
So what are some happy heart strengthening exercises?

* Pilates. Anything Pilates. Pilates workouts are designed around core stability exercises, and obtaining began with average Pilates sessions will, in a short time, have you feeling actually good and solid. Pilates has a "girl workout" reputation, but guys, take it from a man who knows; you can get a acutely firm core here!

* The Farmer's Walk. Wait... the what? That's right, Farmer's Walk. Take two heavy somethings, like dumbbells, and walk across the room and subsequently going back again. You will work your arms, hands, shoulders, back, legs, and ... your core - covet crazy, to keep upright.

* Wood Chopper. Take a medicine ball, have it in both hands for the duration of your renovation and to one side, and swing it down diagonally toward your feet on the opposite side. Bend your knees and hips and use your legs to get to the bottom point and help keep your going back more upright, and then lift returning up to the appearing point. Do several, and then switch sides.

* Saxon Bends. These are tough. Take that ball again, or a weight plate if you need more weight, and hold it for the duration of your head. Now bend over to one side, without bending your back from front to back. You're just going side to side. When you have gone as far over as you can, head on over to the other side. Back to center again is one.

You can incorporate these kinds of exercises in your regular workout. Put 'em in the middle, use them as a warmup (they are smart for warming up and getting away of the treadmill), or do them at the end. Or devote a whole workout clearly to center strengthening exercises; your body will thank you!

It is so nice not to have the back hurt all the time, but it is so easy to neglect the exercises pertinent keep it strong and health and happy. And you need to can identify where to start, too.

Get Rid Of Belly Fat - Be Sexy Fitness Models

If you watch at the Sports Illustrated Magazine cover or any other Fitness magazines, you experience to admit such a the fitness models look so attractive showing off their sexy and fit body. You right out think, "I seek I undergo a body like her!" or "How do I get a Body like that?"

Well, if you would like to own a body such as a fitness model or ziggly want to look like them, then you undergo to consider working out making the most of The Fitness Model Program. This popular Fitness program is endorsed by top female fitness magazines and elite trainers.

What is the Fitness Model Program about?

It is mainly a fat burning and muscle toning program. It consists of 12 weeks of Complete Top Fitness Model Food Plans, Exercise Routines plus Beauty Secrets. This will aide you lose fat, blast your cellulite and build a feminine sleek and sexy muscle tone with only 4 very brief workouts per week. It does not require you to workout for 3 hours in the gym each day. The Exercise Plan is simple and easy to do. Some sample ab workouts that are very effective:

BALL BUSTERS: Lay your back on a yoga ball through your knees bent 90 degrees and your workout buddy holding your feel down. Lean all the way back holding a small 5 pound weight behind your neck crunching up and actually curling your torso inwards towards your belly button and at the same time turning your pelvic muscles up.

THE PENDULUM: Lay on the floor while holding your work out partner's ankles. Bring your legs up and undergo your partner push them low to the floor and at that time snap your legs back up-the key is to use resistance when your legs are making pushed down.

If you find such sorts of exercises as fun and challenging, then currently application is right for you. Just think, summer will be here in a few months, this will be the concluding Bikini Body Program that will certainly give you flat abs, toned arms and a bureau butt! You can get more fitness and nutrition information by visiting http://tinyurl.com/awfgv4

Best Cellulite Creams - Natural Remedy For Cellulite Treatment

Cellulites are a most obnoxious appearance on the surface of your skin. However, your skin appearance looks having cellulite lends it an ugly look. Cellulites are actually bumps formed due to lumps of fat molecules stored into the epidermal layer. These cellulites give dimpled appearance to your skin. The most prone areas to cellulite in our body are thighs, inner thighs, underarms, waist, buttocks, and neck.

Fat cells under the skin layer get filled with excessive amount of fatty molecules which leads to the appearance of lump on your skin surface. These lumps can degrade into the form of burning sores, reddened skin, itching, bad odor, and bleeding if not taken into consideration on time.

Recent studies have shown that the top rated and best cellulite cream has proven itself as one of the most efficient means of getting rid of those awful cellulite appearances from your skin. A good cellulite cream review will unveil why a certain cream gets rated as the best. The best cellulite cream helps in tightening the skin in affected areas and gives a shiny appearance to the surface of the skin. It renders a healthy and smoother look to your body parts affected with cellulite sores and lumps.

Now, there is no more upset over ugly looking bumps on your legs and other parts of your body. You don’t need to worry about flaunting your body at the beach or avoid wearing skin revealing outfits. Using the best cellulite cream you can stay calm and be comfortable wearing any dress of your choice.

You might have come across several cellulite cream reviews online which brag about the 100% guarantee of cellulite removal. Do not give into hoax advertisements and reviews as they may be harmful for your body cells on longer run. Know that the best cellulite cream has been tested scientifically and will show results from the research.

Some of the benefits that you will reap from the application of a top rated cellulite cream on the cellulite affected areas of your body:

• It reduces cellulite sores and bumps naturally
• It is tested and verified by medical experts and dermatologists
• It has no side-effect on your body.
• It is applied topically i.e. on the outer layer of the skin so does not pose any harm to inner workings of the cells and tissues.
• It helps in eliminating the bad odor caused due to the sores and bleeding. Also, it is pleasant in smell
• You need not require any prescription from dermatologist. This is available at any store directly
• It is made from organic ingredients with no artificial chemicals involved. Natural ingredients are absorbed by the skin and starts acting on cellulites instantly

Seven Secrets to Weight Loss

Questions to Ask Your Doctor About Menopause

Is A Weight Training Spotter Required For Substantial Muscle Building?

Why Diet Pills Ingredients Are So Important ?

Some great alternatives to fad diets or exercise routines that are producing no results are diet pills and supplements. When all other methods have failed to produce results these can help get you on track.

Life has become a race to the finish, everyone is so busy that getting exercise or sticking to a diet is near impossible. Therefore, off the health food store and the diet pill aisle many are going.

However, what is it in these pills that speeds weight loss? What are you putting in your system and what are the potential side effects?

Diet Pills with Side Effects:

*Ephedra.

Products that advertise being a fat burner, thermo or lean most likely contain Ephedra. This is an active substance in a majority of the diet pills and supplements on the market. Even though the FDA has warned about the potentially harmful side effects, it can have.

Ephedra has been shown to contain a compound that stimulates the heart and the central nervous system. It imitates adrenaline in the body, that is the substance responsible for the fight or flight response in times of perceived danger. As you can imagine this increases heart rate and blood pressure which on a constant basis is not healthy.

Some common side effects of Ephedra are irregular heart rhythm, insomnia and nervousness or anxiety.

*What about the Diet Pill Phentermine?

Phentermine is a prescription medication that was never meant to be taken as a long-term weight loss supplement.

Doctors prescribe the diet pill Phentermine to obese patients who must lose weight. First, the drug acts as an appetite reducer by affecting neurotransmitters in the brain. In a nutshell, it also increased the fight or flight response, which blocks the brain from receiving hunger, signals.

You should never start a weight loss drug without consulting your physician. Side effects are generally mild however, some patients complained of chest pain, irritability, insomnia and irregular heart rhythms.

Recommended Product:
One of the best choices for consumers today is Proactol. Much research has been done of the weight loss industry and this product offers more safety and effectiveness than most of the supplements on the market. You get a better product and more value for the dollar with Proactol.

Four Reasons Proactol is Recommended

1.No Harmful Ingredients
Proactol contains none of the harmful substances like the ones listed above. It is 100% safe and made of natural ingredients.

2.You can be assured of its safety since the product has undergone extensive clinical trials and been proven to be safe and effective. Proactol has even received the CE seal of approval as a certified medical device product.

3.Proactol addresses fat absorption by blocking up to 28% of the fat you take in on a daily basis.

4.Reduce your cholesterol with Proactol as well. Proactol prevents absorptions of dietary cholesterol; this is good news for weight loss and preventing heart disease. Control your weight with Proactol, since it, blocks 28% of the fat consumed it aids in the management of your weight.

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Why Are You Hungry? : Identifying Your Hunger Triggers to Aid Weight Loss Success

In achieving weight loss success, there are three important known factors you should take into consideration: the kind of food that you eat, the frequency whereby you eat, and the amount of food you eat. With these aspects as the controlling factors in your chosen healthy eating regimen along with regular physical exercise, it would not be long before you finally attain your desired body weight. It is only a matter of time and well...a good deal of self discipline.

However, as you proceed with your diet, there would be times when your self-control would wane and you would give in to your urge to eat. Although this is a common fault among dieters, blaming yourself constantly and dismissing your diet altogether is not the answer. Persevering by getting right back on track as soon as you can would ensure that you would not gain back the weight you have worked so hard to lose. Keep in mind: one day of binging would not be enough to make you balloon to your previous weight overnight.

To reinforce your self-discipline by striving hard to maintain it albeit the occasional setbacks you encounter would help assure your success. Aside from this, you would be better off if you were to analyze the situations where you are likely to be struck by hunger. Doing so would prepare you before hand, arming you with efficient solutions that would allow you to cater to your present need without affecting your diet.

The instances whereby you are prompted to eat has a lot to do with the current situation at hand and the state of your emotions. They fall into the following categories:

*Eating prompted by social circumstances
You are often stimulated or coerced to eat during social situations whereby others are also eating, like in parties or other festive gatherings. What drives you to dig in would be your unconscious and instantaneous response to your environment. For example, if you are invited to eat in a party, you would oblige out of the need to accommodate others or fit in. Other social situations like having arguments or you are feeling out of place in a certain crowd are also common triggers for eating.

*Eating as an emotional response
Negative feelings of boredom, sadness, anger, irritation, loneliness, and anxiety stimulate your desire to eat as a means of distracting yourself or compensating for that feeling of something "lacking" within.

*Eating prompted by circumstances
Being exposed to an environment where "eating" is the main event would automatically invite you to do so. A good example would be when you are in a restaurant or you are passing by any kind of food or eating establishment. Also, being exposed to advertisements showcasing people who are eating would trigger a desire in you to emulate what they are doing. Aside from the aforementioned circumstances, there are also certain activities unconsciously associated with eating like watching TV or movies or lounging with friends.

*Eating as a punishment for negative personal self-beliefs
Most of the time, people who have low self-esteem vent their frustrations on eating. Other similar circumstances would be when you fail to live up to your own expectation(not looking as good enough as you please or your lack of will power), and as an unconscious punishment, you gorge on your preferred food craving.

*Eating prompted by physiologically associated issues
Feeling hungry after a strenuous exercise or activity is typical. In addition, you are also likely to go hungry if you had skipped a meal or you are experiencing physical pain(headache, sore muscles, etc.).

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Seven Secrets to Weight Loss

If you ask anyone how to lose weight they will tell you to eat less and exercise more. This is a very simple explanation of how to be victorious with your weight loss. As anyone that has ever tried to lose weight recognizes there are is an abundance of weight loss advice to help you in your effort. Here are some common weight loss suggestions recommend to be successful in losing weight.

1. Most weight loss tips suggest consuming plenty of water. Oftentimes people confuse being thirsty with being hungry. Try to have a glass of cold water when you think you are hungry as it may be just what you require. Many people have a difficult time consuming the amount of water that is required for your body to work properly. Try adding some lemon or infuse with a flavored tea to add some flavor without supplying the calories.

2.Concentrate on contributing to your diet. Many times when people are searching for weight loss tips you only find what to eradicate from your diet. Even So, you should try to concentrate on adding the essential quantities of fruits and vegetables. It is advocated to ingest five to nine servings of fruits and vegetables in your daily diet. This may seem like a lot of food but it will assist you to attain your fiber needs while keeping you feeling satisfied.

3. Another set of popular weight loss advice revolve around snacking. Give detailed attention to your empty snacking. Some people take in way too many calories at night while they are mindless watching television and snacking. Experts suggest establishing a cut off time for eating roughly two hours prior to going to bed for the night. By doing so you will have time to burn off any calories eaten. Some Other weight loss advice would be to have preset evening snacks such as a low calorie snack pack or low-fat ice cream.

4. Eat several small meals throughout the day. Many experts believe that eating several small meals and snacks during the day helps to control appetite and aids in weight loss endeavors. When opting to eat several smaller meals during the day you should strive to have your last meal be at dinner.

5. Make sure you eat protein at every meal. Protein is now thought to be more fulfilling than carbohydrates and fat. Eating enough protein will help aid in preservation of muscle mass while it encourages fat burning. Try adding items like yogurt, beans, cheese and nuts into your meals to advance your protein consumption.

6. Popular weight loss tips include packing your pantry with healthy foods. Great weight loss tips for those trying to lose some additional pounds would be to have nutritious foods readily available. You will be less likely to order take-out or hit the fast food restaurant if you are able to prepare a nutritious meal in minutes. Try stocking up on frozen vegetables, canned tomatoes, whole-grain wraps and pre-cooked chicken breast.

7. Advice for those that are forced to eat on the run would be to order a kid's meal. In doing so you learn to keep your serving size under control. An additional great weight loss tip would be to use a smaller plate as it makes the serving appear like more and your mind and body will usually be satisfied.

Walking for Weight Loss

7 Diet Secrets of the Stars

Shin Splints Can Be Avoided

Questions to Ask Your Doctor About Menopause

Don't be afraid to ask your doctor what you really want to know about menopause! Read on for some tips to get the conversation started.

All women go through menopause at one time in their lives. It’s fair to say that the experience can be confusing and scary. Worse still is that we are all too often afraid to question our doctors. After all, we’re raised to believe that doctor knows best. Doctors also have a habit of thinking we understand all of their medical talk and diagnosis. It’s important to be prepared to ask your doctor all of the questions you have about menopause. Here are a collection of questions to get the conversation rolling and questions you might not have thought to ask.

1.Could my symptoms be something other than menopause? - Depending on your age and other factors your symptoms could be the cause of some other illnesses.
2.What medications should I consider?
3.What are the advantages of hormone therapy and what are the side effects?
4.What are the advantages and side effects of herbal remedies?
5.Should I undergo bone density screening to fight osteoporosis?
6.What kind of exercise plan should I be doing?

These questions will help get you comfortable with the topic. They will also help open the door to any other, more individual questions you might have. An open, honest level of communication with your doctor is very important. Be sure that you are comfortable talking to your doctor and you feel you are getting compassionate one on one care.

Don’t let embarrassment or shame keep you from taking care of yourself. No matter your question, your doctor has heard it all before. No one knows your body better than you do, and it is important that you take care of yourself! Make an appointment to see your doctor today and stop the stress and worry over your menopausal symptoms. You will be glad you did.

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Weight Loss: A Beginner’s Guide to Proper Nutrition

Is A Weight Training Spotter Required For Substantial Muscle Building?

One of the most important bodybuilding concepts for maximum muscle building is achieving failure on each workout set, where a bodybuilder takes a certain weight lifting exercise to the point where no additional repetitions are possible, and this requires some form of spotting on several exercises, especially those involving the legs and chest, so many choose to enlist the help of a weight lifting partner so that they can always have a safety mechanism to reduce the risk of injury.

Even bodybuilders who otherwise would rather perform bodybuilding workouts alone decide to find a partner specifically to protect themselves when reaching failure on certain weight lifting exercises, and for those who cannot find a companion for such a purpose, they will likely join a gym and interrupt other busy weight lifters to provide spotting during various sets, which is not only agitating to any bodybuilder who is attempting to complete a workout without distraction, but realistically, finding such a spotter is not always easy depending on type of gym.

Although there are certain bodybuilders who can locate trustworthy weight lifting partners to accompany them for every workout session, the chances are great that this will not be possible, leaving either the random spotter method (asking various gym members for assistance), which as mentioned is quite rude and annoying to others, or requires the use of machines exclusively, which naturally prevents the need for any spotting whatsoever.

But what if a bodybuilder seeks to train with free weights on workout exercises such as the bench press, and wishes to perform these specific weight training movements alone, without the benefit of a partner or spotter? This is easily doable through use of a power rack, where two beams allow positioning at various locations to guard a bodybuilder from becoming trapped underneath a heavy weight during the workout session.

Since a power rack has adjustable spotting bars, the unit is not only helpful for upper body weight training exercises such as the shoulder press, but also for the calf raise and squat, lower body movements which many wish to perform with a free weight barbell as opposed to machines.

Some opt for a squat rack instead of a power rack, and this is not wise given that the spotting beams which comprise a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder loses control of the weight during his or her set, while a squat rack does not allow this vital level of protection. With a power rack, spotting is easily doable without assistance from a weight lifting partner, as you can place the bar on a separate, smaller set of pegs for initial lift off, and the large, lengthy spotting beams are anchored lower for complete protection during each weight lifting set.

Many gyms provide power racks, although some may only purchase one, and bodybuilders who understand the value of this specific piece of workout equipment will regularly monopolize the device, which requires others to either "work in" (which is extremely inconvenient unless both bodybuilders are using identical workout exercises and weight, which rarely will ever occur), or wait until the power rack is no longer occupied, which is wasteful if you are on a schedule (and others may then ask you to "work in" as well!). So, if you have sufficient space at home, purchasing a power rack for your basement or home workout room is a far better alternative, as utilizing a power rack along with a workout bench, barbell, two dumbbell collars and free weight plates, dramatic muscle building is possible at home, alone, as you will reach failure safely on all weight training workout exercises without need for a spotter.

The other insurmountable problem with attempting to find a weight training partner to spot during heavy bench pressing and other similar workout exercises is that, unless you are surrounded by an army of other extremely powerful bodybuilders, it's quite easy to become trapped underneath a weight even when a spotter is watching, as reaching failure requires that you can no longer muster the energy to complete a repetition on your own power, and for any spotter to lift dead weight from a standing position is extremely difficult, to the point where your weight training partner may be unable to help you avoid becoming stuck underneath a barbell as your energy reserves decline during a workout set. But with a power rack, this is never an issue, as you adjust the spotting beams to a position where the barbell cannot cause you to become trapped underneath, regardless of how heavy a weight you may be using for your bodybuilding workout session, so I firmly recommend, even if you train with a trustworthy and very powerful partner, to always rely on a power rack for spotting during all pressing exercises so that you can ensure a heightened sense of safety and maximum intensity without unnecessarily risking a significant and dangerous mishap.

Francesco Castano authors MuscleNOW.com, a diet and weight lifting program teaching the exact techniques for building muscle mass without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling protein powder at guaranteed lowest prices.

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Walking for Weight Loss

One of the easiest and safest ways to achieve healthy, lasting weight loss is to begin with a simple walking routine. Walking is a complete, low impact form of exercise that works all of the major muscle groups in the body, as well as the heart and lungs. You will burn extra calories and lose excess weight, tone your muscles and achieve greater mobility as your muscles get stronger.

Your walking regimen doesn't need to be fancy or complicated--in fact, the simpler, the better.
All you really need is a pair of sturdy walking shoes, an open area to walk, and you can begin.
Set a starting goal of something easy, like 5-10 minutes on a track or a walk around the block.

Always begin your exercise time with some gentle stretches to get your muscles adjusted to the work you will be asking them to do during the walk. If you haven't been in the habit of working out on a regular basis, be sure and go easy on yourself. You may find that you can't go as far or as fast as you had hoped to, but don't beat yourself up over it. During your next walk, you can always try to make it that much further.

If the weather is inclement, don't let that keep you from getting fit. You can always walk in place inside your house. Many companies sell walking workout types that can give you a full body cardiovascular workout while you stand in front of your television.

As you continue to walk, you'll notice that your stamina and mobility improve. Take advantage of your increased fitness abilities to make your workouts more difficult by incorporating hand or ankle weights. You can also vary your usual walking terrain to include a higher level of difficulty such as stairs or hills. You'll also find that your body can withstand longer increments of exercise, so be sure to continue to challenge yourself by increasing your workout time. You should aim for 30 minutes or so 3-5 times a week.

As time passes, you may find that your initial enthusiasm for your walking workout has waned. At this point, in order to maintain your weight loss, it can be a great help to get a walking buddy who will help keep you accountable. On the day you don't feel like exercising, your buddy will help keep you motivated, and vice versa. Plus, your workout will time will go much quicker if you have someone to keep you company.

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Walking - What’s That?

Most of us take the car everywhere. The school-run, the supermarket, the mall… even to the local store to stock up on milk and butter. Dogs have to be taken in the car in order to have a walk. It can take longer waiting in the traffic than it does throwing sticks to your pooch in the park. And when you’re there, do you sit on the bench and wish your life away? Have a rethink. Can you walk your dog to a park? Can you walk it from your door rather than ushering it into the back seat where it mucks up your windows with its wet nose? Stroll to the deli to pick up your bagels on a Sunday morning. Whatever the weather, walking is fun.

So beneficial is walking, it reduces the risk of cardiovascular diseases, glaucoma and hip fracture. If walking is combined with healthy eating, it is the correct route to weight control. It can control blood pressure by strengthening the heart, which could ultimately mean less medication for those popping pills for hypertension.

The benefits of a brisk walk would probably be too many to mention. Heart attacks would be fewer if we put on hat and boots in winter, or even a strappy little number in summer for the fashion-conscious amongst us, and took on those paths and sidewalks designed for pedestrians. Not only would we be lowering our risk of a stroke, or keeping our cholesterol levels down, we’d be living life to the full. Filling it with memories instead of reruns of Taxi or Frasier. Think of constipation, depression, stress, back pain, lack of sleep.

For an hour a day, for five days a week, take a walk and we may be halving our risk of a stroke. This is according to a Harvard study of eleven thousand men. Can we afford to ignore it? Once the habit is broken of taking the car everywhere, exercise can be built into the routine of daily lives. Soon, it will be like eating breakfast, or brushing teeth. If an hour a day for five days a week proves too much, cut it down to an Optimum Walking Pace for three hours a week, apportioned however it suits. For women, this is associated with a 30 to 40 percent lower risk of heart disease, according to the Nurses’ Health Study of 72,000 women. It’s got to be worth dressing up and going out for, with or without the dog.

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7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston:

The star of the phenomenal television show "Friends" not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
Foods such as beans, fruits and vegetables, legumes

30% lean proteins
Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
Nuts and seeds, fish and olive oils

It is essential that every meal contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson:

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey:

As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked better at age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the treadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are low fat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow:

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna:

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer:

The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley:

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

Shin Splints Can Be Avoided

Commonly runners are sidelined or limited by the presentation of leg pain during and often after runs. The pain is usually located at the sides of the "shin" bone and can be debilitating, even limiting the ability to walk. Over the years, this has been a problem that I sometimes have encountered in my running. Since I love running (and don't like not running), I have researched over the years some ways to limit the presentation of shin splints while training for a race, or in my case a marathon. I will discuss some ways that we can "run smart" and limit the injuries that have been commonly classified as shin splints.

What is a shin splint?

A shin splint can be located on the medial (inside) or lateral (outside) of the lower leg below the knee. Medial shin splints are commonly inflammation of the muscle attachment to the shin bone (tibia) and hurts as from pressure to the muscle just inside the bone. Lateral shin splints are commonly inflammation to the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer lower leg. In either case, the pain can present during a run, immediately following the run or sometimes the next day.

What causes shin splints?

The exact cause of shin splints are not known, but usually it is related to rapid increase in running or jumping (or sometimes walking fast), changes in shoegear, or pronation (flattening of the foot). Some secondary causes may be balance problems (leaning to one side during a run), poor training technique (progressing too fast, poor running technique or surfaces), leg length problems or even injury.

What I have learned...

1) Using correct shoes.

Since commonly over pronation (excessive flattening of the foot) or over supination (increased arch height - rolling out) can cause stress to the muscles or tendons in the area and create shin splints, a quality exercise or running shoe will help improve and prevent these symptoms. In choosing a shoe, price is not the most important, but cheap priced shoes are usually cheap shoes. Get a quality shoe, designed for the exercise you are doing (running shoe for running or walking, basketball shoe for basketball, etc.).

2) Training smart.

As you run or train, Run Smart! Let me explain...

If you are running on a track, understand that always running the same direction on the track will work muscles differently than switching directions. One of the possible causes for shin splints is working muscles at different rates, therefore switching directions regularly will work all muscle of the legs equally and reduce the chances for shin splints.

If you are running on a road, most roads in most locations throughout the country are canted (or tilted to improve water runoff). Therefore, running against traffic always will cause supination of the left foot and pronation of the right foot. With supination, you will work the lateral (outside) muscles of the leg more than the medial (inside) muscles of the leg. Pronation does the opposite. By switching sides periodically, you will again work all muscles equally and prevent the presentation of shin splint symptoms.

Lastly, in running smart, the speed of training should be carefully controlled. Start slow and progress slowly to the amount of running you desire. Give the leg muscles time to get strengthened before forcing them into harder regimen. The speed of progress will require understanding of how much running you have done and where you should start. Cross training (elliptical or bike) can also help even the muscle strength as you progress.

In all these aspects of running smart, it should be understood that shin splints are caused by overusing a muscle group and creating an injury. By adjusting the training to reduce this overuse, you will have a more enjoyable run.

3) Evaluation for possible "gait" abnormalities.

"Gait" abnormalities are best described as running or walking abnormalities. Do you have a leg length problem? Do you over pronate or over supinate? Do you have imbalance issues, back problems, knee problems, or other reasons to overwork a muscle group that may cause your shin spints?

Let me discuss some of these running issues:

Leg length abnormalities (left leg longer/shorter than right) can be a large problem when running. The APMA has found that running produces 4-5 times your body weight through your feet. If one leg is shorter, the body is designed to adjust...you will pronate the shorter foot to make it longer and supinate the longer foot to make it shorter. This will lead to overworking the muscles and cause leg pain and possibly shin splints. A simple adjustment to your shoes (or orthotics) will alleviate this problem and produce continued running without pain.

Imbalance issues, often caused by weakness of ligaments (like chronic ankle spraining) or ear problems. One of my patients is deaf in one ear and runs lopsided (towards the deaf side) and has issues with shin splints. With a simple orthotic, a custom item to replace a shoe insert in your running shoes that maintains your foot in neutral position and helps the foot function as it should, his shin splints have been eliminated.

Pronation or supination is also a form of imbalance of the feet and can cause overuse of some muscles and may also lead to shin splints. Orthotics are the answer here also.

By being evaluated for your running, your "gait" abnormalities can be evaluated and often adjusted to help you return to running without the pain.

Top 6 Fitness Components

1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance: Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility: Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.

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Weight Loss: A Beginner’s Guide to Proper Nutrition

Whether you are a newcomer to weight loss or a seasoned pro, there is always something to learn when you go back to the basics. Many people think that losing weight is this daunting task that takes a lot of time in the gym, or the reduction in calories or even worse eating nothing but cottage cheese and carrots.

All of that is the furthest thing from the truth. What it takes is knowing what to eat, when to eat it, and how much of it you should eat. You see there really are power foods out there and when combined together in a meal they help increase your bodies metabolic rate (the rate at which your body burns fat) and make you healthier.

Let’s start with what you should be eating. It goes without saying that eating cupcakes, cookies, pies, and other high fat no nutrient content foods are bad for you. Now that does not mean you can’t have one on occasion, but you can overdo it quickly. There are three food groups you need to acquaint yourself with. They are proteins, carbohydrates and green vegetables. If you can remember these three then you will be well on your way.

In each of these three food groups you want to pick out quality sources. For example, your proteins should consist of lean meats, chicken breast, fish, egg whites and/or egg substitutes. Your carbohydrate sources should be multi-grain breads and cereals, brown rice and potatoes. The last group, green vegetables, is an easy one. Your vegetable sources should be green. Good examples would be spinach, broccoli, asparagus and salads.

Knowing what the right foods to eat are will lead you a long way to your weight loss goals; however we are not done yet. There is more information you need. Simply knowing them is not enough. You need to know how much of each you should eat and how often.

To make it simple and eliminate the need for weighing your food, counting your calories and so on you can remember this simple rule of thumb when it comes to portion size. Each food group portion should be the same size as your clenched fist. So if you were to go ahead and make a fist that is the size of food portion you should put on your plate for each food group for each meal.

One final step is to know how often to eat. The idea is that when you are eating healthy you want your body to get a continuous supply of this food but not overeat. Therefore the best method is to eat many smaller meals throughout the day. You should be eating one meal every two and a half to three hours for a total of six meals each and every day. This keeps that metabolic rate running at high levels and gives your body the nutrients it needs to run at a healthy level.

Are you looking to lose 5, 10, or 15 pounds? It doesn’t matter. With the information above you are equipped with the knowledge you need to lose as much or as little weight as you so desire. Just remember that before you start any type of fitness or nutrition program you should always get a complete physical from your primary care physician.

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The weight loss market, as a niche market, is huge and growing ever bigger. You would assume that, with the amount of advice freely abounding, people would be able to follow instructions and lose their excess weight. In the majority of cases, however, this simply does not happen. But, why? What makes it so difficult to lose weight? After all, you would assume that, if a person wants to lose weight that much, then they would be able to set their minds to it, follow the rules and watch the scales creep down along with the clothes sizes. When you consider how much carrying around excess weight affects a person, apart from physically, reducing a person's self-esteem so dramatically, you would assume that losing weight would be - well, not so much a doddle, but fairly straightforward. So, why isn't it?

There really is no single answer. It could be an unrealistic weight loss plan, or it could be unrealistic expectations. I suspect fewer people suffer from lack of willpower than actually claim to. So what is the problem? Is losing weight too difficult? Or is it because most weight loss plans are too slow? How do we put an effective weight loss plan into action? Basically, a person who wants to lose weight needs to know what to eat and how to eat it, how to increase their activity level and how to change their behavior. One of the most important parts of any weight loss plan is attitude. Attitude over-rides everything else. You can have an excellent weight loss plan and exercise regime but, without the correct cognitive attitude, success will be as far away as ever.

However, assuming you have the correct mindset and everything else is hunky-dory, where do you start? Are you going to follow a red day or a green day and then discuss sins with everybody you meet, or join one of the other diet classes where you get a pep-talk once a week and, for the rest of the week you struggle? Or supplement your weight loss plan with a bit of help from diet supplement such as Adios, or MyAlli, or 4RX- or one of the other many aids on the market? From my own experience, the most difficult part of a weight loss plan is starting it and getting used to what you are allowed to eat and what is best avoided.

First of all, you need a diet that is easy to follow which is why I am not a particularly great fan of the red/green revolution. I found it so complicated that it was just easier to stop dieting! You also need to pick a weight loss plan that is realistic. There is no point in going out with the family for the day and blowing your diet because there is nothing suitable for you to eat - or, come to that, going out to a restaurant and having to pick your way through a rather sad and boring salad because there is nothing else suitable on the menu. You are going to be living with your weight loss plan

There are many different weight loss diets that can be found at fatloss4idiots.com. Many of these diets has successfully shed the weight off dieters when followed correctly. So, if you want more information, then check out this Fat Loss For Idiots review page.

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