My Experience Using Raspberry Ketone for Weight Loss

The Beginning of My Journey

I first heard about Raspberry Ketones from a well known TV doctor. This was a little over a year ago when I was first starting my weight loss journey. At the time I wasn't taking any supplements, I had recently started eating healthier and had started walking and working out at the gym a couple times a week.

Prior to watching the show I had never really believed that a supplement could help me lose weight, I was 100% sold on the "eat healthy and workout" way to lose weight. After watching the show and looking into the supplement a little more I decided to give it a try, its inexpensive and I was willing to try anything (within reason) to lose weight. From research I knew Raspberry Ketone was natural and safe so I didn't have a lot to lose (other than LB's).

This one decision, the acceptance of supplements into my weight loss mix no has no doubt helped me lose 30 or more pounds.

How Does it Work

Warning: Please prepare yourself as I may talk a little nerdy in the following paragraphs.

Raspberry Ketone helps with weight loss by starting lipolysis. Lipolysis is the breakdown of fat, in essence Raspberry Ketone takes the fat from a stored state, which is common in overweight and obese people, to a state where the body can use it as energy. Fat is a form of energy that is under utilized in those of us with tons of weight to lose. This ability to start the breakdown of fat is a huge reason why the supplement is effective.

The regulation of adiponectin, which is tied to the above is another reason why Raspberry Ketone is helpful in losing weight. Adiponectin is a hormone that has been found to be tied with obesity. High levels of adiponectin have been linked to being skinny, the reverse is also true, with low levels being linked to obesity. Adiponectin tricks your body into believing it is skinny, so high levels of adiponectin tell your body "Hey Your Skinny, start acting like it" and the body responds by letting go of fat. Raspberry Ketone has been found to increase levels of adiponectin which in turn raises the body's metabolism and leads to the loss of fat.

This concludes my description of how Raspberry Ketone works, if you are not a fan or talking nerdy you can now start reading again!

Benefits

Obviously the number one benefit of Raspberry Ketone is weight loss and specifically fat loss. Some have also found that it helps suppress your appetite causing you to eat fewer calories. I have never tried to track this as I feel like it would be rather complicated. I never noticed myself more full than prior to starting the supplement. I would be interested if anyone has actually tested this on themselves.

Side Effects

Raspberry Ketone is natural so it is regarded as safe, there are no known negative side effects. With that being said there are things to look for and people who shouldn't take the supplement. The supplement was created for adults so it is not recommended that kids or teens take Raspberry Ketone. You should also pay attention to the ingredients as some times companies will add fillers or binders or additional ingredients. Sometimes these ingredients are not safe, or have additional side effects. Personally I stick with pure Raspberry Ketone. Also women who are pregnant or nursing shouldn't take the supplement, you shouldn't take any weight loss supplement when you are pregnant or nursing.

My Results

Since I also work out and eat healthy every month, it's hard to judge how much of my weight loss comes from this one supplement, but I know my losses went up after starting the supplement. I also have tested it in a couple of different ways but nothing 100% definite as to its effectiveness. My goal has always been losing weight so I don't want to affect that goal by doing a proper test and potentially wasting time not taking a supplement that is helping me. For those reasons my results section of this will be somewhat speculation based on my limited tests and the way I feel about the supplement.

I have been taking Raspberry Ketone ever since I first found out about it. For that reason it is certainly the supplement I have had the most success with. On average I would say I could probably attribute 2-3 pounds of my weight loss to the Raspberry Ketone supplement. On average I have lost around 6-7 pounds a month for the last year, so 2 or so pounds is a decent chunk of that.

Suggested Dosage

There are tons of opinions about the recommended dosage, I have always chosen the highest to maximize my losses. In my research I found that the optimal dosage is 500mg twice per day, so that is what I take. I have also seen lower dosages suggested but since there is certainly no harm in taking 1000 mg a day and very little cost difference I opt for the 1000 mg a day.

Who Should and Who Shouldn't Take the Supplement

I have already addressed this briefly in a section above but I will clarify below.

Who Shouldn't Take This Supplement

• Women who are nursing or pregnant
• If you are under 18
• If you take a medicine you feel may be affected (talk to your Doctor)

Who Will Benefit for This Supplement

• Anyone who wants to lose weight that doesn't fall into a category above

*Of course for legal reasons I should state that none of this constitutes medical advice, you should always consult your Doctor with any concerns you may have.

My Brand Choices

In this section I will outline any brands I currently take as well as brands I have taken in the past and note whether they were successful or not.

Currently I take a Raspberry Ketone Supplement from Ava Falco. You can find a link to their Amazon.com page in the section below. You can also check out their website http://www.AvaFalco.com

I plan to write and review various weight loss supplements that I have tried or researched. I plan to talk about the weight loss benefits, side effects, who should take them, who shouldn't take them and anything else that could be important about the various supplements. I am a 20 something woman who has battled her weight dating back to high school. I have tried numerous times to lose weight and have never gained enough traction to truly make a difference. This time when I started about a year ago I vowed to finally change, to get the ball rolling and continue until I got a body I was truly happy with.

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How Does One Achieve and Maintain Weight Loss?

In sport, a well-known saying runs into something like: It is more important to remain number one than becoming one.
 Unfortunately, for many of us who are constantly worried about weight loss, the same applies.This of course, is not to suggest that losing weight is easy. It is only to suggest that the second part, the more important one, is the more difficult of the two!

Why is maintaining weight loss important?
We saw that losing weight is easier than maintaining the loss. Why? Because to lose weight; we would have put in a lot of effort in the form of exercise and dieting. In the course of doing this; we would have pushed ourselves to work beyond what our bodies are capable of. Once the efforts stop; we are bound to come back to where we were.

This negates the very goal that we sought to achieve with all our efforts. If we are at the optimal weight and BMI ratio for one year and off the mark for ten, there is no purpose in any effort. Moreover, seesawing between slimness and obesity is thought to have dangerous effects on the body.

Never give up on old habits
Once you have embarked on an arduous plan for weight loss; it is important not to lose the momentum. Start getting back to your normal eating, but gradually, over a period of time. Rather than rush for food like an alcoholic who runs for his bottle after a period of sobriety; taper and tone your consumption. Increase your intake by small quantities, instead of binging.

Same goes for exercise, too
You may have felt that heavy exercising may have drained the life out of you. It is natural to feel that way when you are both exercising and dieting at the same time. Now that you have reached your goal, make sure you don't give up on exercising. Just start relaxing a bit, one day at a time. Make your abdomen exercises a little less rigorous, but never give up because you came to your desired weight.

Don't forget to implement those small informal bits of work that contribute a great deal to your weight loss in subtle ways. Never give up taking the stairs instead of the lift. Take a long walk back to your car from your office. And make sure you mow your lawn each weekend. Remember that like life, weight loss is not a destination we arrive at. It is a journey we have to travel for all our lives.

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Fitness and Healthy Living

Do not think of the process of getting fit as a short-term exercise with a cut-off date. Fitness is a long-term commitment. In fact, it should be a permanent one. When building a fitness routine consider not just the immediate benefits but whether or not the routine is one that can be sustained indefinitely. Fitness is for life, not just for bikini season.

You may not be motivated to go to the gym, but everyone likes to listen to their favorite music. Music will help the time go by faster as well as get you into a rhythm where you can workout to the beat of the music and helps push you to your limit.

Do not forget to do your cardio. Even if you are trying to just build muscle to your frame, cardio is essential. It adds some variety to your workout. It keeps your body limber and doesn't allow your muscles to settle into a routine. Over time it is also a great way to build lean muscle.

A great way to help you get fit is to do it at home using a workout DVD. A lot of people use Insanity or P90x which seem to have lots of success. It can be a great way to maintain and get fit.

At work, sit on a round exercise ball instead of a chair. Your back muscles and stomach muscles will get a workout as you balance yourself on top of the ball in front of your desk. Sitting on a ball encourages good posture because you need to sit upright, in order to balance.

When working out, use this order: dumbbells first, then barbells, then machines. This is because your small stabilizing muscles tire more quickly than your large muscles. Dumbbells and barbells require more use of these smaller stabilizing muscles, you should use them first and move onto machines, which rely more on your larger muscles instead.

Try to use free weights rather than exercise machines. While exercise machines are great a way to stay fit, your body can actually benefit more from free weights. Free weights work stabilizer muscles that most machines don't. Not to mention, free weights are also much less expensive and bulky. It is a better choice all around to add free weights to your home gym.

Dress right to stay fit. Clothing has a direct impact on our exercise psyche. Not only should you choose appropriate clothes for working out. You should insure the clothes you are wearing in your everyday tasks aren't a deterrent to your grabbing a few minutes of exercise here and there. If they aren't appropriate for even moderate exercise like walking rounds in the mall then perhaps you should reconsider your choice.

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Weight Loss and Fitness - "Procrastination Is the Thief of Time"

"Procrastination is the thief of time," is a phrase, which applies aptly to the continued postponement of our intentions to kick-start a balanced diet regime and an exercise routine that are the cornerstones of our aspirations for weight loss. We find that most of the people around us are already into a proper regime of exercise and diet as part of their daily routine.

We only need a little determination and will power to start our regime, set our goals, and if all our family members were to join in, the whole exercise will be both fun and fruitful.

Many people set goals that are impossible and regret their difficulty in achieving them. The secret is to set realistic goals that you can practically achieve and accordingly lose weight. Setting a deadline for achieving your target is also good motivation to reach your objectives on time.
You must ensure that progressive systematic improvements are measurable against the targets set by you. You can do this best by taking photographs at each stage and recording the important data on your body measurements and performance at regular intervals.

The best way to record your findings is to maintain a notebook and log all-important matters including the time you spend on your fitness regime and the progress you achieve, and compare it with the pre-determined figures prepared on a monthly, weekly or daily basis.

Enter all your aspirations regarding weight loss and their schedules in your notebook in advance and compare them with the actual figure on daily, weekly, or hourly basis so that you know where you stand, and what adjustments you have to make, in the future, to correct your results to your pre-stated positions. This will give you a clear picture of your performance viz a viz your goals.

Concentrate more on Cardio exercise that you can do without equipment and accessories. Instead, concentrate on simple exercises that lead you to an acceptable level of body fitness without spending anything at all.

If you match your body composition with your target on a monthly basis, you will easily understand whether you are on target to reach your goals.

You can increase your knowledge on the subject of fitness by perusing the thousands of websites on the subject or by subscribing to a weekly, fortnightly on the monthly magazine that you can order mailed to you.

Diet is an important factor in weight loss and fitness. A protein, vitamin plus essential nutrient diet taken in a balanced fashion in small quantities at regular intervals will go a long way in your endeavors for weight loss and fitness. Drinking plenty of water helps, you get rid of the toxins in the body.

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Weight Loss : Losing Weight the Healthy Way

Many people have for many years grappled with the weight loss issue. Some have fallen in the hands of wrong advisers. The end result has led to discouragement. There are many lessons offered on the internet purported to help you lose weight. The end result is not very encouraging at all. The hype about these programs does not match the results in any way. Those who have ever engaged in these programs find it difficult to maintain the results achieved. Some have even reverted back to their former lifestyle. There are nevertheless proven ways on how to achieve long lasting results. The suggestions given here are well researched and will help you in your weight loss quest. For those who are in any kind of workout aimed at shedding some weight, take a moment and go through all the tips before putting them into practice. I trust that you desperately wish to lose weight. This article will give you the best and workable procedures.

You don't have to spend money on weight loss programs advertised in the media. For years these programs have never helped. Advertisers paint the picture that you will achieve your goals with little commitment. This in most cases is a lie which cannot work despite the sweet and enticing language employed. The tips given here will help you lose weight in a healthier way and without any side effects. You will be able to lose more than 3 pounds per week if you are keen in adhering to these steps. The steps are simple and clear to follow. The first tip is to reduce the amount of food consumed on a daily basis. The second point is to try and engage yourself in some simple workouts such as taking a walk (not running-simply walk). Make this your daily routine until you achieve your weight loss goal safely and healthy.

Most importantly,keep your mind busy. Find something to do. Never stay idol because this trend has made many to revert back to eating unnecessarily. Idleness is not one of the weight loss tactics. Well, I am not advocating for you to skip meals. No! That is not the way to go. In order to ensure a healthy life, nutritionists advise consuming large amounts of vegetables. Vegetables will suppress hunger pangs so that you don't eat a lot. Keep a close check on your diet to ensure that you are eating only what is required by the body. These tips form the basis for a you succeed in weight loss plans. Many nutritionists will offer valuable insights into this issue and I therefore advise you to consult one of them for further insights into the matter.

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Getting Healthy - Exercises and Diets You Need

More than anything else, your health is what you need most, or so people say. I'd say that's true as well. If you aren't healthy, your life will most likely be miserable. In an environment such as the one we live in today, it's getting increasingly difficult to get and remain healthy. There are bad foods, bad lifestyles all around you no matter where you look. How can you be healthy in such a case?

It starts with your approach. You have to practice a lot of discipline and control if you want to avoid fast food. Fast food - as unhealthy as it is - is available everywhere and that contributes to its popularity. Since your diet is very important, it is imperative that you pay attention to it. Unfortunately, many don't.

You may look into getting some help from a dietician too, especially for some guidance as to what to eat and when. You can find a number of plans on the web to help you out too. Of course, they aren't going to help you do anything - if you need some diet ideas though, they can be great. Unless it's absolutely severe, I won't really go for a dietician but if it is, I won't hesitate either. It might be expensive but spending on your health is absolutely worth it.

Other than your diet, you need to exercise regularly too. That, too, is very rare and thus, most people you see around are unfit in one way or the other. Being active and exercising every day - or even every other day - will help you keep your body in shape. Exercises coupled with good diets are the best way to get healthy.

Being healthy from the outside doesn't matter as much as being mentally healthy does. More often than not, it means an organized life - one that isn't chaotic. Meditation can also help. Meditation, it is believed, can be really helpful. There is scientific backing, too. Getting plenty of sleep and drinking ample water is also important. The smallest things, those that you won't even think of, matter more than anything.

It might be a herculean task for you but not impossible. You will need to do more than just diets and exercises. You need to be very patient and persistent. Being healthy won't be easy. You need to be persistent, as I said, and can't cut corners.

To know more about holistic health please visit this link.

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Fitness For Older People - Because Fitness Transcends Beyond Age

Age does not matter in fitness. Fitness is actually a matter of concern that people should pay attention to, even after reaching their mature age. These days, we can hear from the news or read from online articles that there are indeed old people whose ages are 70 and beyond, yet are still able to do well in their fitness-related activities. This simply shows us that fitness for old people may be pursued successfully and safely.

The usual concerns for old people are health problems associate with their ripe age. Their bodies are also not that robust as they used to be while they were still younger. However, just as a younger person needs to take caution in pursuing his/her fitness goals, aged people only need to be well-informed about how they can safely workout in order to remain fit.

Consultation With The Doctor First
Before performing any exercise, it will be best to consult first with the doctor if an elderly person can safely do it or not. Through a consultation with a health care provider, one may also know what physical activities are okay to be performed and how intense these activities can be.

Ideal Activities For Elders
Muscle-strengthening and aerobic exercises are the two ideal activities that people aged 65 and above must perform on a weekly basis in order to improve health or stay healthy.

Moderately Intense Exercises
If a person has no condition that limits his/her mobility, daily performance of moderately intense aerobic activities may be done like fast walking or cycling for two and a half hours weekly. Water aerobics, dancing (line and ballroom), pushing the lawn mower, volleyball and canoeing are also other activities of reasonable intensity.

These activities let you work hard enough so the heart rate may increase so you can produce sweat. One way to know if an activity is moderate is if you can still talk while performing it, yet, you cannot actually sing the exact lyrics of a song.

Vigorously Intense Exercises
Running or playing single tennis can be considered vigorously intense activities and should be performed for 75 minutes each week. Fast swimming, biking fast or on an elevated ground, football, uphill hiking, dancing and martial arts are also considered vigorous activities. They let you breathe fast and hard, making your heart rate considerably faster. While doing vigorous activities, you need first to pause and breathe before you can sing lyrics of a song.

Muscle-Strengthening Activities
These are exercises that must be performed with counting in repetitions and in sets. Repetition refers to a full movement of any activity like sit ups or weight lifting. Set is one group of many repetitions. An elderly individual needs 8-12 repetitions in a set of each activity. Up to three sets can be beneficial.

Other Beneficial Activities
Elders have high risks of falling due to weakened legs, medical conditions and poor balance. To compensate for these, exercises or activities that can help improve coordination and balance should be performed; such as tai chi, dancing and yoga.

Fit Over 40 offers true stories of people who successfully maintained their fitness and vitality, despite their old age. Turbulence Training is a related training system using the latest discoveries in science.

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How to Gain Weight and Build Mass Without Getting Fat

The biggest fear when trying to gain weight and add muscle size is that the process used to reach those goals will also make you fat. It's a real concern. But, you should first realize that it is impossible to only put on muscle. If you have a calorie surplus, which is required for putting on muscle, you will also inevitably put on a little fat.

Don't feel down. Answer this question: Would you mind putting on a little fat for a lot of muscle? Well, that answer to that is the key for fixing your mentality when it comes to gaining weight and fat. It is significantly faster to lose fat than to put on new muscle mass. Of course, your goal should be to maximize muscle gains while minimizing fat gains, but try not to pay too much attention to slight fat gains during any "massbuilding" phase. If you train properly and follow a clean diet, it is possible to add significant amounts of mass without adding too much body fat.

Get Stronger

More strength means more muscle. Muscle burns more calories than fat. If you train to build muscle, you'll burn more calories which will eventually make it easier to reach a lower body fat percentage. That's why many trainers advocate focusing on maximizing strength. Keep strength as your primary goal and everything else will fall in place.

Clean Dieting

Learn your macronutrients. Eating enough to gain weight is one thing. But, eating enough food to gain GOOD weight is another thing. Altering the ratio of protein, fat, and carbohydrates is the most important thing you can alter to maximize your likelihood of reaching any fitness goal. You need to know how much of each macronutrient your body needs for a specific goal. Eating the right ratios of macronutrients when trying to add muscle will limit how many calories get stored as fat.

Eating clean also means exercising discipline even if you are trying to gain weight. Avoid junk food and eating out! Limit your cheat meals to once or twice a week.

Setting Goals

Set reasonable and attainable goals. Like I said before, putting on fat is inevitable when you are trying to gain weight. Not all of your gains can be muscle. But, your goal should be to limit fat gains while maximizing muscle gains. If you gain 10 lbs, but only 4 lbs of that are fat, I would call that a resounding success.

Everyone always wants the impossible. Don't let that get you distracted from your ultimate goal. Gaining a little bit of fat in order to gain a lot of muscle is a good trade-off. Once your body fat percentage starts to get higher than you want it, just drop into a 6-8 week cutting cycle to get rid of the excess fat while preserving the muscle you put on. For this time period, you will want to shift to a calorie restricted diet, change your macronutrient ratio and add in some cardio. If you are serious about preserving your muscle gains while losing body fat, I highly suggest using a cyclical ketogenic diet.

For further information to help guide you through your massbuilding phase, I suggest reading through the articles at Workouts for Mass Building. If you are interested in learning about the cutting diet I suggested, Keto Diet Plans provides everything you need to successfully lose body fat without sacrificing the muscle you just added.

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Steps to Becoming a Personal Fitness Trainer

1. Do you have the qualities of a successful trainer?

The first step on the road to becoming a successful personal trainer is determining whether or not you have what it takes. A personal trainer needs to be patient, persistent, organized, motivating and, most of all, a good listener. You should be able to work with a wide variety of people and get them to listen to and follow your instructions. It is important that you can convey your knowledge in a way that is easy to understand for a beginner client.

2. Choose a certification

All personal trainers must be certified. But, there are a number of organizations that provide certifications for personal trainers. It is always a smart move to go with the best certification, even if it costs a little extra. One of the most well-respected certifications is through the National Academy of Sports Medicine (NASM). The exam is comprehensive and will prepare you train a wide variety of clients. You should visit their website to learn more about the exam as well as ask the gym that you want to work for which certifications they prefer.

3. Choose a specialty

This step is not required, but it is always good to set yourself apart from other personal trainers. The fitness industry is extremely competitive and any edge can go a long way towards making you a successful personal trainer. Plus, becoming specialized will allow you to boost your resume, market yourself better and increase your pay. One example of a specialty certification is the ACE Clinical Exercise Specialist certification. This certification will allow you to work with special populations such as people with chronic diseases or injuries.

4. Get a job

After you get certified, it's imperative you get experience training clients. The best way to do this is by getting a job at a local gym. They will provide you with a consistent stream of clients that will help you get the experience you need before starting out on your own.

5. Set up your own business

Once you have gained experience training a wide variety of people, it is a good idea to venture out on your own. Independent personal trainers make significantly more money and have much more freedom with their day-to-day schedule. You should begin by choosing a business name, registering your business and getting liability insurance.

Another important step with starting your own business is finding a place to train your clients. Since starting your own gym is extremely cost intensive, it is a good idea to contact local gyms to see whether they will allow you to train clients at their facility. Usually they will agree as long as you pay a small fee (around $10-$15) per hour.

6. Market Yourself

Once you have set up your business, it's time market yourself and establish a client base. Different marketing methods working in different areas, but you should look into making flyers, newsletters, business cards or a website. This may seem difficult at first, but once you get the ball rolling it will get easier and easier to acquire clients.

7. Improve Your Skills

The path to becoming a successful personal trainer is about always learning as much as you can. If you want to be a good trainer, you need to know the latest research and keep acquiring new certifications. At this point, it's probably a good idea to attend personal trainer summits, workshops and seminars in order to further your education.

8. Beyond Personal Training

Once you are an established personal trainer and small business owner there are a number of opportunities available to you. You can consider consulting, fitness writing, athletic coaching or group fitness instruction. The path to becoming a successful personal trainer is long and arduous, but the benefits are limitless if you put in the time and effort.

If you are interested in becoming a personal trainer, my personal recommendation for a personal training certification is the NASM exam. You can learn more about NASM and how to study for the exam at NASM Study Guide.

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Fitness Training - Goals Must Include Training Aimed At Overall Health and Happiness

Most people, who want to take up fitness training, aspire for an overnight solution to their woes, with the fond dream of getting an enviable body structure without much effort. Nothing is further from the truth. Most people are unwilling to commit to a tiring and consistent fitness program because of the effort that has to go into it. Anyone wishing to lose the extra fat on their stomach, thighs or hips, had better consult a health and fitness specialist to draw up a fitness-training regime for them to enable them to take up the long, tiring and organized route to physical fitness. Read on and you will learn some easy tips on fitness training.

Your fitness goals must include training aimed at the overall health and happiness without concentrating on your looks or large bulging muscles. You can easily attain good health, muscle tone and healthy nails, hair and skin by moderate workouts and a healthy balanced diet. These exercises will also keep at bay health problems arising from an uncontrolled lifestyle and keep your organs active and working healthily.

A proper and balanced diet of small portions in quicker intervals will help enhance calorie burn and increased metabolism, leading to the overall production of lean healthy muscles. A simple program of aerobic exercises will help greatly in fat burn and metabolism acceleration. Fitness training provides several benefits like improved health, better quality of life, weight loss and muscle toning, increased muscle flexibility and coordination of body parts, improvement in core strength and finally a concerted increase in confidence levels.

Achieving flexibility by warm-up stretching exercises is a precursor to advance the output of fitness training. This not only helps to prevent injuries and stretch one's limit for exercise but also is also good to motivate a tired body and stressed mind.

Fitness training exercises when done on a programmed basis has two great advantages; it changes for good your perception of life and makes you more disciplined in everything you do. Physically speaking, these exercises can play a major role in losing weight and thereafter maintaining it. Additionally, it boosts your immunity levels, lifts depression and helps to prevent the onset of life threatening problems like heart and cardiovascular diseases, not to speak about obesity, which is on its way to becoming one of the biggest epidemics that the country will have to deal with in the near future. Early physical exercises for fitness in children could ward off the strong possibility of the onset of obesity later on.

Finding a fun way to do your exercises is up to you. However, you must remain motivated, irrespective of whether you choose to go jogging or running with a friend, undertake group bike rides, go swimming or do aerobics with your friends. However, you must take into consideration your preceding periods of inactivity when you consider the kind of fitness exercises that would best suit you.

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Some Startling Revelations About Exercise, Fitness and Health

I watched a television program the other night about fitness: the program was actually about the latest research into health and fitness.

It centred mainly on research that was being done at the University of Nottingham in the UK.

It had come to some startling revelations about exercise.

The first was that if you don't exercise the fat levels and cholesterol builds up in your blood stream often to an alarming level. So a sedentary life style was not to be recommended. Any movement was highly beneficial: even standing was to be much preferred to sitting down and standing with a bit of movement had many benefits. The main benefit was that the fat levels and cholesterol levels in the blood dramatically decreased having major health benefits. So any kind of exercise was preferable to none.

So the next question was how much exercise do we really need?

It turns out we don't need that much: the body has a kind of switch that triggers with a relatively low level of exercise. This switch, once triggered, imparts many benefits to the body such as reducing fat levels and cholesterol and even influences aerobic fitness.

Now, it turns out that this low level of exercise is 20 seconds three times on an exercise day; and the exercise days are just three times in a week. So what you do is go as hard as you can on an exercise bike for twenty seconds: this flicks the switch in the body; then you rest for a minute or two and again go as hard as you can for twenty seconds. The rest would then be repeated followed by a third time of going as hard as you could on the exercise bike. In effect, all you are doing with the three energetic exercise bursts is ensuring you have really flicked the body's switch.

Now at the end of week one you would have done three exercise sessions with a total of 3 minutes actual exercise. So for the month, you would do 12 minutes of actual exercise.

I mentioned that this exercise program is apparently enough to influence the body's aerobic fitness: this apparently is dependent on your genes. The researchers at the University of Nottingham look for 11 tell tale genes and according to what they find, they can predict the amount of influence the exercises will have on aerobic fitness. They use a standard measure of VO2 max to measure aerobic fitness (VO2max is expressed either as an absolute rate in litres of oxygen per minute (l/min) or as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min): the latter expression is often used to compare the performance of endurance sports athletes.

So there you have it: don't get a job sitting around all day; try and stand up at work; and if you can't get to the gym, do a twenty second burst of aerobic exercise.

If you would like to investigate further please follow to my link below...
Eating For Energy

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Little White Lies, True Health and Fitness

Let's talk a little bit about the little white lies we tell ourselves to give us the out, to talk ourselves into being okay with being heavy or to justify our absences from the gym. These little white lies hold us back from creating a healthy and fit body. So how do we take this way of thinking and change it? This is where we use your internal personal trainer. Stop telling yourself you are happy the way you are; expect more of yourself. Use the personal trainer you are developing within to squash the little white lies, including the lie that you are happy with who you are if you are fat.

There is nothing happy about being fat or obese and not being able to control your eating habits or weight. If you are truly happy, I guarantee you would be happier if you lost the weight, because no one wants to carry around an extra 50 or 100 pounds everywhere they go. I know this because if you gave a person who is fit an extra 50 or 100 pounds to carry around everywhere they went, they would be very unhappy. Saying you are happy with who you are or happy with being heavy is a cop-out, and since we're talking about little white lies, I'm going to call you out on it bluntly.

I know you would be happier not carrying the extra weight around because not only is the weight a physical burden, but it exposes you to prejudice every day of your life. And being judged (negatively) everywhere you go about the way you look cannot make anyone happy. It's a fact of life in our society that there are prejudices about people who are overweight. They are considered lazy, greedy, weak, and/or lacking willpower or self-control. People do not look at fat people and say to themselves, "I know she's beautiful inside." As human beings, our reactions to visual stimuli are thoughts that appraise or judge the form, without an immediate filter of political correctness. So I'm not going to talk about obesity in a politically correct way. I'm not going to mince words in order to save you a little embarrassment, because my goal is to encourage you to be accountable for your negative or unhealthy habits.

So now that we've dispensed with the use of little white lies to accept our extra weight, let's discuss how we can use the little white lies for motivation. If we return to the idea of self-assessment, we can use our imaginations to envision the fitter and leaner self we desire, and then we can create and write down some little white lies to help us with the process. For example, if you envision the way your face will look without excess weight, you might say, I love my beautiful, pronounced cheekbones. It is a little white lie, but one that can motivate us into creating a positive self-image. It's a projection of where we are going. Those little white lies are a forecast of the end of your journey, and they are important because they start the process of changing the mind. Telling yourself you are beautiful during your assessment because you can see a slender person who is not obese in your mind's eye creates a positive change.

These little white lies can help create a detailed positive image that, once created, can lead to more positive thoughts. Let's say you are imagining your arms are smaller, your face is more sculpted, your thighs are thinner, and then you can imagine the smaller person within. If you can imagine the person within as a stronger person, you will become stronger. We become what we imagine; we will become what our mind's eye sees. This is a great strategy to use even before setting goals because during the journey this is exactly what's happening. As you are losing weight you are becoming stronger. The simple fact that you are exercising will help to compact the bones in your body which will make your bone density stronger. Not having to carry around the extra weight will make you more flexible, more mobile, and even faster.

Telling yourself this ahead of time, before it actually happens, allows you to create that positive foundation we discussed earlier. Moreover, your mind will become stronger. At the end of your journey when your body is stronger, you are carrying around less weight, your muscles are showing, and your body is sculpted, your mind will be stronger. This can be for many people a complete transformation of a former self. Imagine you are the caterpillar who is beautiful -- fat and chunky-- but still beautiful. The caterpillar is carrying more weight in order to make it through its metamorphosis in the cocoon. That caterpillar then emerges as a lightweight, sleek butterfly. The butterfly that was once the caterpillar shows a significant change and so will you.

Michaelson William applies a unique philosophy and psychology when thinking about success in health and fitness. As a former Mr. North Carolina Bodybuilding Champion, Michaelson understands the physical, mental, and emotional underpinnings of success in health and fitness. He has been in the fitness industry for over twenty-five years, as a martial-arts expert, fitness consultant and author. This book distills the principles of his I'm Core Fit philosophy that he has successfully used to help clients at his local and virtual fitness studios.

Get into shape with Michaelson here: http://imcloudfit.com

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Weight Loss and Fitness - "Procrastination Is the Thief of Time"

"Procrastination is the thief of time," is a phrase, which applies aptly to the continued postponement of our intentions to kick-start a balanced diet regime and an exercise routine that are the cornerstones of our aspirations for weight loss. We find that most of the people around us are already into a proper regime of exercise and diet as part of their daily routine. 

We only need a little determination and will power to start our regime, set our goals, and if all our family members were to join in, the whole exercise will be both fun and fruitful.

Many people set goals that are impossible and regret their difficulty in achieving them. The secret is to set realistic goals that you can practically achieve and accordingly lose weight. Setting a deadline for achieving your target is also good motivation to reach your objectives on time.

You must ensure that progressive systematic improvements are measurable against the targets set by you. You can do this best by taking photographs at each stage and recording the important data on your body measurements and performance at regular intervals.

The best way to record your findings is to maintain a notebook and log all-important matters including the time you spend on your fitness regime and the progress you achieve, and compare it with the pre-determined figures prepared on a monthly, weekly or daily basis.

Enter all your aspirations regarding weight loss and their schedules in your notebook in advance and compare them with the actual figure on daily, weekly, or hourly basis so that you know where you stand, and what adjustments you have to make, in the future, to correct your results to your pre-stated positions. This will give you a clear picture of your performance viz a viz your goals.

Concentrate more on Cardio exercise that you can do without equipment and accessories. Instead, concentrate on simple exercises that lead you to an acceptable level of body fitness without spending anything at all.

If you match your body composition with your target on a monthly basis, you will easily understand whether you are on target to reach your goals.

You can increase your knowledge on the subject of fitness by perusing the thousands of websites on the subject or by subscribing to a weekly, fortnightly on the monthly magazine that you can order mailed to you.

Diet is an important factor in weight loss and fitness. A protein, vitamin plus essential nutrient diet taken in a balanced fashion in small quantities at regular intervals will go a long way in your endeavors for weight loss and fitness. Drinking plenty of water helps, you get rid of the toxins in the body.

Click here to know more about fitness and Gyms Raleigh.

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Weight Lifting Myths for Muscle and Fitness Debunked

When you take on the path for fitness and weight loss, there are thousands of questions in your mind. What should be the meal plans like? How can I tone up the abdominal or leg muscles? Which exercise is the best to shape up the body? The list goes on.

With so many health and fitness related concerns, often the good-intentioned advice out there is completely far away from the truth, especially when it comes to weight training. To clear the air of the most common fitness whoppers in the field of weight training, here are 3 common myths that are debunked so that you do not fall for the misconceptions when starting your fitness.

Weight Lifting is Bad for Your Joints:

False! Although it is advised that you should exercise according to your body type and physical strength, it is still wrong to say that weight lifting is bad for your joints. Weight lifting is less stressful than running and involves more controlled and non-impact movements.

Weight lifting, especially Strength training, through workouts such as P90X, Insanity, and Insanity Asylum will help in adding more muscle definition to your body and offer you a ripped look. As per your physical strength, these workouts will also help to strengthen the joints, increase the health, and hold the muscles and the ligaments together.

Women can Get Bulky By Lifting Weights:

Women are often avoiding workouts that involve lifting heavy equipment, as they fear that they will bulk up if they perform such exercises. However, with the weight lifting workouts, you will be cutting off the excessive fat from the body and toning up the muscles instead.

The super popular Beachbody fitness program Chalean Extreme, Turbo Fire and Les Mills Pump are among the best strength training workouts that involve lighter weight training. Those women who fear that they will gain the Hulk-like figure can try these workouts and cut off the fat to shape up their physique.

Weight Lifting will Cause Stunted Growth in Children:

Although it is true that children have weaker bone structure, but it does not mean that strength training with the help of weights will harm their bone's health and retard their growth. In fact, running, jumping and tackling is 10 times more intense than strength training exercises.

Children should not lift maximum weights, of course, but the myth is false as young weightlifters are found to have greater bone density.

Conclusion:

There is simply no need to neglect the weight lifting exercises due to the groundless myths and misconceptions that are stopping you from achieving the perfect health.Beachbody fitness program

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Healthy Rate of Weight Loss

What is a healthy rate of weight loss? Well, first, we know what is not healthy or even achievable, which is the claim by some of a pound per day. The average overweight 180 pound woman, for instance, would need to completely fast and burn up an additional 1500 calories every day to accomplish this.

What is a healthy and feasible rate of weight loss is about 1% of your body weight per week. Much of this depends on the type of foods you are eating, when you are eating them and the amount and type of exercise you are doing. If you are like me at this point and trying to ween yourself off of great southern food, you may need to be more forgiving of your goals. The foods I love are calorie dense, which makes them desirable, but very unfriendly when trying to diet. 

Higher concentrations of fruits and vegetables, which are less dense, will allow you to achieve your weight goals sooner. If you combine these with fairly intense exercise four or more times a week, you may accomplish some fairly rapid weight loss.

However, it has been my experience that trying to take one giant leap, rather than several medium size steps, is like rappelling off a cliff without a rope. Every time I have tried to go "all in" at once, I wind up losing, whether in Vegas or trying to stay away from my neighbors BBQ. I am one of those that must look at this whole weight loss thing in terms of gradual, lifelong changes. If I go into it to lose 20 pounds in 60 days, I lose every time because there are too many changes I have to make at one time. I get grouchy.

So, with the changes I have made so far, such as limiting bread and dairy and increasing my exercise, and allowing myself to eat Bill's BBQ every three weeks, I am getting there without sacrificing my sanity. I have even learned to enjoy asparagus and broccoli and carrots. Hey, that's a big deal for me.

Bottom line is this; shoot for about 1% of your body weight per week for a healthy rate of weight loss. This is healthy and achievable for most people who are not me. I'm at more like 1/2% per week. But, hey, I'll catch up. At least for me, setting my goals a little farther out keeps family and friends from ostracizing me. Otherwise, I would be thinned from the herd because of my irritability. Be happy!

Boyce Henry has over 15 years researching and managing weight loss and weight loss products. To get a free report on the top diet scams, please go to http://www.yourweightlossinfo.com

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The Benefits Of Using Fitness Training Accessories

Watches designed for fitness training and other adventurous outdoor sports act more than just mere time tellers. Today's high-performance timepieces have become veritable wrist gadgets- so much so, in fact, that you might just feel a bit like an action star when you've got them on. Whether you're doing your usual mile run in the morning or doing your cross-training, you'll need the technology developed for fitness training watches. Here are just some of the reasons why.

You can keep track of your training sessions. High-performance watches can make your workouts easier. These types of watches act as your personal monitor so you can ensure your fitness goals are met. Some of these watches can measure your heart rate, determine your heart rate target zone so you train safely and effectively, let you see the kilocalories you've exhausted in training sessions, tell you the distance (km, mi) travelled in one session, and heaps more.

You can improve your fitness training sessions. You can go from easy level to intense level by using the technology. One of these high quality watches is ideal for individuals who are just beginning their fitness routines. The fitness and cross-training watch has basic heart rate-based features that maintain the simplicity of your workout. Its graphical target zone indicator displays the zone (i.e. low intensity) that you are currently in so that you maintain that ideal intensity. When you're looking to step up your fitness sessions, it would be the recommended wrist gadget.

You can beat your personal best.What is more thrilling than knowing you've achieved more today with your cross-country run or morning swim than yesterday? Most high-performing watches will be packed with features that help you maximise your performance. By using these wrist monitors, you can even aspire to be a triathlete.

Fitness training watches can tell you whether your workout regimen is effective or not. These wristwatches are designed to help you recognise if your exercise routines help you burn fat or just improve your fitness. This means that you avoid wasting time and effort over certain routines that do little to reach your fitness goals.

Finally, high-performance watches allow you to personalise your fitness routines. You can get training programs and customise each one according to your needs or level of training.

No matter what type of workout or outdoor sports you're engaged in, fitness training watches do a lot more than just indicate the date and the time. By using these technologically advanced wrist gadgets, you'll be able to focus on meeting your fitness goals, improving your level of training, and optimising your performance. Who needs a personal trainer when you've got such a wonderfully smart fitness training watch?

Outdoor Gear Store provides you with a wide selection of branded yet cheap outdoor equipment and clothing.

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Fitness Tips For Aged People

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

Some of the fitness tips include:

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


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


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


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


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

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

Click here to know more about Personal Training Raleigh.

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