Natural Weight Loss and Fitness Advice

How Many Calories do I Need to Burn to Lose Weight

2008-08-18T12:46:00.000-07:00

This is a question I am often asked, and the answer is simple. To burn 1lb of fat, you have to burn 3500kcal more than you eat. Therefore, if you want to lose 2lbs of fat per week, then you have to burn 7000kcal more than you eat each week. It really is as simple as that.

For information on how to burn fat, look at - how to burn fat

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Handy Hints for Gym Newbies

2008-08-06T09:58:00.000-07:00

Always take a towel to wipe down equipment after you have used it.
Always take a drink with you....gyms are usually very hot!
Don't stare at people!
Don't be scared to ask an instructor for advice on using a machine, they are there to help!
Don't be intimidated by big guys grunting and flexing their muscles, people like to show off, ignore them and stick to your routine.
Work Hard
Train Harder
Get Fit
Smile
:o)
Hope that helps!

For fat burning website with an excellent free newsletter with tips and advice, have a look at How to Burn Fat also health and fitness has some good info!

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How to Get Good Toned Calf Muscles and Triceps

2008-08-05T05:15:00.000-07:00

For the triceps, press ups are the way forward, start off with a few then each session add one or two on and slowly build up that way. To get maximum benefit for triceps, it is better to have your hands closer together although it is tough. Hands further apart will work your chest, but will also still work your triceps but to a lesser extent!

For Calfs, stand on a step and do one legged calf raises i.e. stand on a step with just your toes of one foot supporting your weight with your other foot behind you, then raise yourself up with the foot that has the toes on the step then back down....repeat and you'll soon feel your calfs burning. You can see geniune improvements within a couple of weeks. For more information have a look at http://howtoburnfat.co.uk for loads more tips and ideas

Best of luck

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A question I was asked - How do I get a Six Pack

2008-08-01T08:19:00.000-07:00

Firstly, you need to do cardio exercise, you can have the strongest stomach muscles in the world but if it is covered in fat, nobody will know, so burning fat is a priority. Once you've got the fat burnt away, you need to do exercises to strengthen your abdominal muscles to build that six pack.

The following article gives 7 different exercises to isolate and work your abs.....
7 Ab Exercises

All in all, get some calories burnt, get the exercises above done, and you'll have a six pack in no time!

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Improve your flexibility to help you on your way

2008-07-30T07:16:00.000-07:00

As you aim to lose weight and exercise more, stretching will need to play a bigger part in you daily routine. Stretching helps you recover more quickly, helps prevent injuries and speeds you up. Here's a quick guide to getting your legs more flexible:

Just a simple stretching regime incorporated into your daily routine can lead to quick improvements in flexibility. I would recommend that you do the following stretches 3 times a day if you want to improve quickly, once daily will maintain current flexibility and improve it very slowly over time. I recommend you hold each stretch for as long as 20-30 seconds, stretching for less than 10 seconds will have a very limited affect.

Stretches: 1. Calf stretch - Stand facing a wall, place your hands on the wall and lean towards the wall with one leg in front of the other (about 2 1/2 feet between each foot) so that your front knee is bent, keep your back foot flat on the ground, as you lean towards the wall, you should feel the stretch up your back calf.

2. Calf stretch 2 - Same as above but with back leg also bent (harder to do). Works slightly different muscles within the calf.

3. Quad stretch - Grab your ankle/foot and pull it up to your buttocks, hold the foot with the same hand (i.e. right hand holds right foot) to keep muscles correctly aligned. To further the stretch push hips forward to improve the stretch and partially stretch you hip flexors.

4. Hip flexors/Groin - Move one leg forward so that your knee is over your front ankle and your knee is at 90 degrees to the ground, rest your other knee on the ground with your other leg behind you. Push your hips forward and downwards to stretch your hip flexors.

5. Adductors - Stand with your legs wide apart (better if your feet are parrallel to each other). Bend one knee and lean/pivot towards that knee, you should feel the adductors of the straight leg being stretched.

6. Abductor stretch - Whilst standing, put your right leg over your left leg. Keeping your legs straight(ish), lean towards the right hand side, you should feel this stretch your left abductor. Opposite for other leg.

7. Groin/hip adductor - Sit down with your backs straight, put your feet together (sole to sole) in front of you, use your elbows to push knees down towards the floor. Lean forwards to aid the stretch, however remember to lead from the waist not your shoulders.

8. Hamstring stretch - Sit on the floor, put the sole of left foot towards your right crotch, put your right leg straight on the ground in front of you, lean forwards from your hips with your arms outstretched towards your foot. Opposite for other leg.

There are many many more stretches out there but I'm sure this will be enough to keep you going on with for the time being!
Best of luck!

For weight loss helps and fat burning ideas go to how to burn fat

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How to Burn Fat

2008-07-29T03:15:00.000-07:00

I've just discovered an amazing new resource for fat burning that I think everybody should be aware of, it can be found at Burn fat
Lots of useful information on there, definitely worth a look.

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Natural Weight Loss, Get the Metabolism Going!

2006-09-13T10:48:00.000-07:00

This article has many interesting points, the exercise in the morning is an excellent way to kickstart you metabolism into action. I have not experimented with the herbal weight loss pills, so can not give you an objective opinion on their affects!

For an excellent fat loss program, try: Fat Loss For Idiots

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You Can Make a Habit of Losing Weight Naturally by Michael Johnson

Getting up in the morning and going to work can sometimes seem like a chore. A good way to get out of the morning routine is to spice things up with a little bit of exercise. This is especially important if you are interested in trying to lose weight. A quick and easy workout before breakfast can give you a kickstart that will tune you up for the entire day.

Its best to start slow with just a few steps in your workout, and gradually build it up so that within a couple of weeks you can already be looking and feeling thinner, well on the right track to good fitness. Even simple, time-tested techniques like situps, pushups and even a little cardio are quick exercises that you can do almost anywhere.

To properly do your situps, you simply lie on your back and bend up your knees. Then, do your best to sit up so your chest comes close to your knees, then slowly lower your back to the floor. It is very important to not let your legs balance your body as you do your situps. Focus on the abdominal muscles, and you will feel the burn, which means its working and you will soon see the benefits take shape.

You may find it helpful to do situps on a workout mat or pad. Some people find a hardwood floor uncomfortable as the lower back bones press into the hardwood or even carpet flooring. This is exactly why workout mats and pads are recommended.

Pushups are also a helpful tool to strengthen the upper body, and many variations have been used to work out other areas of the body as well. As a result, pushups can give you a core body exercise that you can do anywhere you go.

To properly do pushups, you lie on your stomach and push yourself up with your hands placed underneath your shoulders. You can also prop your feet up on a chair for a more challenging style. As your upper body gets stronger, you can also try one handed pushups if you like. As always though, start with just a few pushups then slowly build up to more. This age old exercise is a proven fat burner and muscle toner that work great with situps.

Doing pushups everyday will work wonders for your whole body, so long as you keep them up. One good way to do this is to simply do a few pushups throughout your day. Be creative with these quick little workouts, as they will get your heart rate up which will in turn burn fat, help reduce your appetite, and speed up your metabolism naturally, which will turn you into an efficient calorie burning machine!

Overall though just be careful of course and dont overdo it, but even simple things like parking farther from a store to walk more will be fine. Its all about small steps and gradually building it up.

A little cardio exercise everyday will work miracles towards your weight loss goals. If you can work a quick jog into your lifestyle, even for a few minutes at a time, you will be burning the pounds off faster than you ever thought possible.

With a light form of cardio, such as jogging outside, walking with a treadmill or best of all using a ski machine for whole body cardio workout, you can definitely get where you want to be, thin and fit!

To quicken things up even more and achieve even faster results, eat more fruits and vegetables and take advantage of the herbal weight loss pills on the market because they are definitely worth taking a look at.

Herbal dietary supplements like ProShapeRx have totally natural ingredients that will speed up your metabolism, not your heart rate, which will keep you relaxed, but more active in your daily efforts to lose weight quickly.

Some herbs like Hoodia Gordonii will make you feel full a lot of the time, while your body uses up the stored fat in your belly and elsewhere. Hoodia also is an important ingredient because it will help your body do away with most any fat that comes in through the food you eat!

Hoodia Gordonii is a one-two punch knockout to being overweight and can bring you some great results very quickly.

Remember, exercise techniques like situps and pushups not only help you burn calories and the extra fat. They will help you sleep better, and lighten up your eating habits too so get into the habit of getting fit with a few situps or pushups right away and slowly build up your workout. Mix a little cardio and herbal fat burning supplements into your diet, and you will see an unbelievable difference in your life, guaranteed!

About the Author

Michael Johnson tests, researches, and writes on the most effective ways to lose weight quickly. Find quick and easy weight loss tips, and the best user reviewed herbal dietary pills on the market at Fat-Solution.com

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Portion Sizes

2006-09-08T14:04:00.000-07:00

This article concentrates on portion size, watch your portion size carefully, and in doing so, you'll help keep your waist size in check! If you want to seriously lose weight, check out the following site:
Fat Loss For Idiots!

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Weight Control Nemesis: Portion Sizes Creep by Di Roberts

First it was in the fast food industry. You couldn't buy anything without your friendly server offering to get you a bigger version of it. The good thing was that you also had to pay more for it. Now it seems to be everywhere. Woe betide the eatery, plain or fancy, that hasn't adjusted the amount of food they deliver as a "portion" upward.

Coming in the September issue of the Journal of the American Dietetic Association, will be an article about a study from Rutgers that compares what 177 young adults perceived as normal portions of breakfast, lunch, and dinner items with what a similar group allotted for similar items 20 years ago. The young people were invited to have a free meal at which they were to choose typical portions of eight food and beverage items at breakfast or six items at lunch or dinner. It turned out that the perceptions of typical portion size were drastically increased for items that were served from and consumed from a cup or a bowl. As an example, study authors Jaime Schwartz, M.S., R.D. and Carol Byrd-Bredbenner, Ph.D., R.D., specifically mentioned that the subjects' ideas of typical portions of orange juice were 40 plus percent larger than 20 years ago. They also mentioned that this amount of juice would provide 50 additional calories and, if one drank that amount every day, it would add up to enough calories to add on five pounds over the course of a year. In all, more than half of the portions selected for breakfast were at least 25 percent higher than chosen by the young people of twenty years ago. For lunch and dinner items, about 70 percent of the portion sizes chosen by today's young adults were at least 25 percent higher than those of twenty years ago.

The investigators also compared the portion sizes considered typical by their group of subjects with the serving size listed on Nutrition Facts panels for those foods and found those labels also were underestimates of what was actually considered a normal serving size by their subjects. So there seems to be an agreement here, between increasing portion sizes and increasing girth for the population. The whole situation is undoubtedly more complicated than can be explained by this one factor, but it could well be a major contributor to the weight control difficulties of many people.

If there was any good news in this study, it was that the amount of salad dressing used by the young adults in the current study was actually less than from two decades ago. And, yes, they did eat salad. Perhaps the message from the dieticians that one should not ruin the positive nutritional effects of raw vegetables by coating them in oil and sugar is being heard. That opens up the possibility that further educational efforts might also be effective.

Given that many people, perhaps including people near and dear to us, or even our own selves, now think that what constitutes a normal portion is larger than it used to be, how can those of us who would like to control our weights of even lose weight, cope? Here are just a couple of ideas.

The first thing in weight control is to learn to sense our body's signals when it is no longer hungry and respond to them immediately. That requires eating slowly, with full attention on the food at hand, so that you can give our body time to send us satiety signals and pay attention to the signals it is sending. If you really, really pay attention to what you are eating, you will really, really enjoy it more. You also learn what really tastes good to you and won't want to waste calories or time or taste sensations on junk that just doesn't measure up. This is also the best strategy for dinner parties or holiday feasts or any occasion where you're eating food someone else has prepared and they might be insulted if you don't seem to be eating with pleasure.

If you are preparing your own meals, then you can measure everything and put it onto smaller plates or into smaller bowls than usual so it fills the space. Full plate, full stomach, regardless of the size of the plate, right? It actually does help. Also, by measuring things, you get a good idea of what your appropriate serving size looks like so you can judge when you hit the buffet line. Be sure to use a small plate there.

Frequent small meals eliminate the psychological need to stoke up. If you have eaten only three hours ago and will eat again in three hours, then you only need true normal portions to keep hunger at bay. This pattern also keeps the metabolism up, making weight loss easier.

If you're eating out, try ordering a full meal, then take half of it home for lunch the next day. The amounts they give you at restaurants these days are so huge, you can easily get two meals out of one and save some dollars, too.

About the Author

Di Roberts, biomedical researcher and veteran of weight loss campaigns, runs a weight loss website that covers the many facets of weight management. You can enjoy reading articles, tips, news, and often irreverent commentary about weight loss on her site at: http://www.quickweightlossupdates.com/

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Some Weight Loss Tips to Help You on Your Way

2006-09-07T13:40:00.000-07:00

Here is a nice little article with several weight loss tips in an easy to read format. These tips may seem overly simple, but if you apply just a few of these, they can act as a base for you to start on your journey to weight loss and a better figure. It is never too late to start trying, so give it a go, have a read and maybe you'll even learn something new!
For running tips and advice go to http://runningadvice.blogspot.com
For health and fitness tips and advice go to http://squidoo.com/health-fitness
Good luck on your journey to lose weight, dont forget to have a search round the site for hundreds of other tips!

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Easy Weight Loss Tips by Dave Poon

Losing weight is a very challenging task. Many people who try to lose weight have been undergoing many weight loss programs. Weight loss programs and diet tips are most likely your best option for a faster weight loss. You may try some weight loss tips that can help you achieve a physically fit body.

There are weight loss tips that enable you to learn how to step down on those weight loss equipment slowly and steadily. You will also undergo a training program for a low fat eating plan and practice a healthy way life.

Exercise and proper diet is the best alternative in losing weight. One of the keys for weight loss is to know the right weight loss tips accompanied by a proper exercise program.

There are no magic solutions or diet supplements that can reduce your weight in an instant. Motivation and dedication are also important aspects when you engage yourself in a weight loss and diet program.

If you are experiencing weigh loss problems, whether it is an extra 15 pounds or an extra 40 pounds, you should realize that it is important to reduce those extra pounds. You need to lose weight to avoid and prevent diseases and heart problems.

Here are some weight loss tips that will help you to lose weight easily.

1. You should have a positive approach towards your goal to lose weight. You need great amount of perseverance and consistency in order to follow your exercise routines and diet programs. This is very important for you to succeed. You are the only one who can convince yourself to look better and physically fit.

2. Eat low fat food and healthy foods in your diet. It is advisable that you also include foods that are rich in carbohydrates, vitamins, and minerals. These foods are considered high in bulk. This means that you would feel full even with few calorie intakes.

3. When you are feeling hungry, drink plenty of water. Water can help you lessen your cravings. It is recommended that you drink at least eight glasses of water everyday.

4. Even if you are eating foods that are low in fat, make to check on your calorie intake. Calories can add up to your weight, and there are fat free products and low fat products out there that would allow you to gain more weight.

5. Walking is an effective way of exercise. Walking has been proven to effectively burn the unwanted fats in the body. Leg muscles are also toned up when you do a lot of walking. It also strengthens the bones and helps you improve and develop a positive concept on your weight loss exercise program.

6. Engage yourself in daily activities to keep your body always active. You can enroll in an intense work out training program or aerobic workout sessions.

When setting your goal in achieving your ideal weight, you should be realistic on the weight that you want to achieve and maintain.

Always remember that having a healthy lifestyle is the best weight loss tip many experts advise. Nothing is better than having a physically fit and a healthy body.

About the Author

Dave Poon is an accomplished writer who specializes in the latest in Dieting. For more information regarding Weight Loss Tips please drop by at http://www.loseweightcontrol.com/

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Walking your Way to Health

2006-09-05T13:40:00.000-07:00

It is often thought that the only way to lose weight and shape your body is through intense exercise, below is a short, to the point article giving you ideas on how you can help shape your body via walking. It's not always as hard as you think to shape your body! For more health and fitness advice check out http://health-fitness4life.blogspot.com
or http://squidoo.com/health-fitness

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Shape Your Body by Walking by John

The greatest myth about walking as an exercise is that walking helps only in reducing your weight and not toning your body the way you want it, by removing fat from specific parts of your body.

There is more to walking than just pleasure-walking and fast walking. There are many ways of walking and each of your body parts benefit from some way or the other.

Here's how you can shape your body the way you want, by walking.

1. Flat Stomach - Walk downhill with small, fast steps, stomach in, shoulders straight.Make your steps as small as possible and very fast.

2. Shapely Thighs - Walk uphill with long steps, without bending your knees, stomach in, shoulders straight. This will shape your hips as well.

3. Slimmer Arms - Swing your arms freely as you walk. Feel the pressure in your upper arms as you stretch your arms back and forth.

4. Slim Waistline - Walk at a medium pace with your hands held high in the air above your head. Keep your hands straight and maintain a perfect posture as you walk.

Continued exercising in the correct way will bring you desired results. I suggest continuing any kind of exercise regularly for at least 40 days before expecting results.

To know more information Visit Getfitsource.com

Betterliving.co.nz

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Back to Basics Weight Loss Tips

2006-09-05T13:02:00.000-07:00

Here are a few back to basics weight loss tips for you. These are simple and easy to implement ideas, so please give them a go, try something new, and be persistent, it's amazing what you can do if you put your mind to it. For an excellent weight loss program have a peek at > Burn the Fat, Feed the Muscle
For loads of free health and fitness tips, check out http://squidoo.com/health-fitness

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Easy Weight Loss Tips by Dave Poon

Exercise and proper diet is the best alternative in losing weight. One of the keys for weight loss is to know the right weight loss tips accompanied by a proper exercise program.

Here are some weight loss tips that will help you to lose weight easily.

3. When you are feeling hungry, drink plenty of water. Water can help you lessen your cravings. It is recommended that you drink at least eight glasses of water everyday.

6. Engage yourself in daily activities to keep your body always active. You can enroll in an intense work out training program or aerobic workout sessions.

When setting your goal in achieving your ideal weight, you should be realistic on the weight that you want to achieve and maintain.

Always remember that having a healthy lifestyle is the best weight loss tip many experts advise. Nothing is better than having a physically fit and a healthy body.

About the Author

Dave Poon is an accomplished writer who specializes in the latest in Dieting. For more information regarding Weight Loss Tips please drop by at http://www.loseweightcontrol.com/

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Back to Basics Weight Loss Tips

2006-09-05T13:01:00.000-07:00

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Easy Weight Loss Tips by Dave Poon

Exercise and proper diet is the best alternative in losing weight. One of the keys for weight loss is to know the right weight loss tips accompanied by a proper exercise program.

Here are some weight loss tips that will help you to lose weight easily.

3. When you are feeling hungry, drink plenty of water. Water can help you lessen your cravings. It is recommended that you drink at least eight glasses of water everyday.

6. Engage yourself in daily activities to keep your body always active. You can enroll in an intense work out training program or aerobic workout sessions.

When setting your goal in achieving your ideal weight, you should be realistic on the weight that you want to achieve and maintain.

Always remember that having a healthy lifestyle is the best weight loss tip many experts advise. Nothing is better than having a physically fit and a healthy body.

About the Author

Dave Poon is an accomplished writer who specializes in the latest in Dieting. For more information regarding Weight Loss Tips please drop by at http://www.loseweightcontrol.com/

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Reduce Your Body Fat

2006-09-02T11:54:00.000-07:00

This articles covers a point that people looking to lose weight often overlook, people seem to have a tendency to believe that they can lose weight overnight, when this is obviously not the case. As it says, incorporate small, healthy habits into your daily routine, and stick to it, all the small steps soon build up. This is not an overnight process, so keep committed, focused, and patient, and wait for the result to come. For more health and fitness advice, visit http://squidoo.com/health-fitness

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Reducing Your Body Fat by Kimberly Jamieson

There are a few elements to incorporate into your lifestyle that will help to reduce your body fat. Incorporate a few at a time until you reach optimum health. Your health and wellness depend on these few ideas. So lose weight and get fit, at the same time. Water Intake: The optimum amount of water you should drink each day is actually one-half your total body weight in ounces. I know how difficult this is so start out with 8 glasses of eight ounces of water each day. Once you achieve your goal, try to set a higher goal and reach for one-half of your total body weight in ounces each day. Drinking water helps to flush the fat, and toxins out of your body. Exercise: Aerobic exercise will help your health more that you think. I am not begging you to attend aerobics class, I am just asking you to do a little walking each day, or at the very least three times a week. Aerobic exercise helps with your health maintenance program. Aerobic exercise will increase the amount of HDL cholesterol (the good cholesterol) in your body, which helps prevent cardiovascular disease. Aerobic exercise will also increase you basal metabolic rate which burns your stored body fat as the fuel source for aerobic training. Keep in mind that aerobic training also serves to maintain cardiovascular fitness which affects the heart and lungs. Loss of Body Fat: To help facilitate the loss of body fat, regular exercise is geared a little different. You need to exercise for a longer period of time because your body will use blood sugar as well as your stored sugar in the form of glycogen for the first 20 minuets of exercise. At this point your body will switch over and burn body fat as the preferred fuel source. Thus, to accelerate your weight loss, you need to work out a little longer. Kimberly Jamieson (www.healthypainfreeliving.com)has achieved success in Living and maintaining a healthy active lifestyle and has helped thousands achieve this success by using her own fitness training tips.

About the Author

Kimberly Jamieson (http://www.healthypainfreeliving.com)has achieved success in Living and maintaining a healthy active lifestyle and has helped thousands achieve this success by using her own fitness training tips.

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Aerobic Training with Weight Loss

2006-08-27T14:01:00.000-07:00

The Importance of Aerobic Training in Weight Loss by Gary Cheung

It is no secret that regular exercise helps you live for a longer period of time and enhances your well-being. Thirty minutes of daily aerobic exercise will reduce the risk of chronic diseases; sixty minutes of daily aerobic activity prevents weight gain if coupled with a proper balanced diet; ninety minutes (or at least sixty minutes) when coupled with the correct diet will evidently lead to weight loss. The level of exercise must be moderate to vigorous for the entire duration. Aerobic activities often mean longer endurance type exercises such as group fitness classes, running, swimming and even just walking if you do it fast enough to get your heart rate up.

You want to loose body fat? Then aerobic activity it the way to do it! Aerobic activities burn up more calories than any other activities and help to raise your metabolism, which then in turn helps you burn more calories faster. Aerobic exercise makes your heart muscles stronger and improves the overall efficiency of your body.

Losing weight is achieved by creating a calorie deficit (this means you are expending more calories than you are taking in) so it makes sense that partaking in activities that burn large amounts of calories is vital to shedding (and keeping off) those unwanted pounds. Pending you're eating the right type of foods to allow a calorie deficit to occur, when you exercise enough raise your heart rate your body begins to use stored carbohydrates and fatty acids for energy, which promotes weights loss.

Regular Aerobic Activity also increases your VO2 max. VO2 max is a measure of your capacity to generate energy required for endurance activities and is one of the most important factors in determining how long you can exercise for. The better your VO2 max is, the longer you can exercise for which translates to more overall calories burnt and more weight lost.

Apart from burning calories, regular aerobic activity improves your overall fitness level, helps control blood pressure, lowers the risk of heart attacks, reduces stress and anxiety, helps build and maintain bones and joints and reduces the risk of falling among older adults.

Aerobic activity is important for many aspect of wellness, but is absolutely vital if you want to shed those pounds. If you're currently a sedentary person, seek the advice of your doctor before embarking on any type of fitness program.

About the Author

Gary Cheung is fitness professional in New York City. He has helped many people change their lives. He currently runs a free informational website on weight loss. Please visit: http://www.weightlossmasterpiece.com

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Some people like to believe that they can lose weight, without, exercise, in the majority of cases, this is not likely. So get out and go for a run. For superb health and fitness resources check out http://squidoo.com/health-fitness or for advice on running check out http://runningadvice.blogspot.com

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High Blood Pressure - a symptom of obesity

2006-08-26T13:16:00.000-07:00

Its a well known fact that obesity is linked to high blood pressure, and so, for those who are over-weight, they should know the dangers that it entails. Here is an informative article regarding blood pressure, providing you with plenty of information about what it high blood pressure is, and how it can be treated! For more information, try http://squidoo.com/health-fitness or http://health-fitness4life.blogspot.com

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Blood Pressure - All You Need To Know by Sharon Stajda

Blood Pressure, All You Should, And Need To Know

The ancient Greek physician Galen had the belief that blood was produced in the heart. Galen was the first to build on the beliefs that were earlier conceived by Hippocrates, that the body was composed of three distinct systems, systems which worked together to sustain good health and life.

Hippocrates hypothesize that the three body systems were, the brain, the nerves, and the existence of a pressure of blood. This pressure caused blood to be forced through the bodies' blood vessels. He believed this hidden blood pressure was literally what sustained life, and provided the human body with a very important energy, an energy that ultimately led to the body being able to function and survive. He also believed that the circulation of blood through the liver and veins, gave way to nourishment for the body, and aid in growth, and good health.

After hundreds of years, and a multitude of research we now see that Hippocrates, and Galen were not far off with their hypotheses. Blood is pressured through the body, via the heart. With every pumping beat the heart exerts itself to propel blood. Blood that ultimately provide every system in the body with a blood supply. Blood that not only carries oxygen to nourish every cell in the body, but blood also along with the circulatory system, acts as a means of transportation to the liver, where blood is filters of harmful impurities.

So as one will surmise a healthy blood pressure is important for many reasons. It works to feed the bodies cells, and promote good cell function, and aids in keeping ones immune system healthy, and able to avert disease.

A health blood pressure reading as most of us know it is, 120/80. But what do these numbers mean? Does it mean I have high blood pressure if that bottom number is 90? What effect does it have on the heart when my top number is 140?

The top reading (120) is called a systolic pressure (sp). The sp is the pressure the heart will exert when it is pumping the blood. The heart needs to exert a good amount of pressure to propel the blood on its way. A healthy systolic pressure reading is between 110 - 120. This indicates the heart is not working beyond its desired capacity, when at its working phase.

The bottom reading (80) is called the diastolic pressure. This is when the heart is in its resting phase. This number indicates your heart at rest, a much needed period. This gives your heart the time needed to refill with blood, and ready itself for the next systolic exertions.

A health person's blood pressure will fluctuate, with physical activity, and stress. So when you visit your doctor, and your pressure runs a bit high, you may want to recheck it later in the day. You may be pleased that the stress of worrying about the doctors' visit may have spiked your pressure, and it is now more normal. I recommend having a blood pressure monitoring device. It is a wonderful little tool to have in ones home.

We have covered the good norms for blood pressure readings, its time to provide you with the abnormal readings. Important blood pressure ranges to know, and look out for.

Pre-hypertension: is when your systolic blood (Top Number) pressure reading is between 120 and 139 or your diastolic reading ( the bottom number) blood pressure is between 82 and 89 on multiple readings, on multiple readings over a period of a few days. (Keep in mind blood pressure can fluctuate depending on stressors.) If you have pre-hypertension you are somewhat more at risk to develop true hypertension. With pre hypertension one can opt to make changes in life style, loose weight, along with diet changes, to ascertain if life style changes alone will bring down the blood pressure. If not perhaps medication may be required to lower the pressure. It is always smart to consult the doctor if you have recovered you are pre-hypertensive.

Hypertension or high blood pressure: Is indicated if your systolic reading is above 140 and your diastolic reading is above 90 for a prolonged period of days. High blood pressure makes the heart work harder, and wear out sooner. It ultimately makes the body susceptible to a wide range of health problems. Complications such as, hypertensive heart disease, heart attacks, congestive heart failure, blood vessel damage (arteriosclerosis) , aortic dissection, kidney damage, kidney failure, stroke, brain damage, loss of vision. If you have high blood pressure, its time to defiantly consult your doctor, for his recommendations.

The unfortunate problem with high blood pressure is that it is sneaky, and can go undetected due to the fact that as a rule it exhibits few or no actual symptoms. The most common symptoms being that of, blurred vision, dizziness, headache, ringing in the ears, flushed facial skin. The majority of people with high blood pressure never experience any adverse symptoms. This is one good reason it is a good idea to have a blood pressure monitoring device in ones home.

Hypertension is very controllable with the right treatment. Treatment of high blood pressure may requires you to change your diet, and possibly to loose some weight. High blood pressure will most defiantly require lifelong monitoring, along with medication. It is very important to obtain good medical care, a doctor to monitor your readings, and prescribe, and monitor the proper blood pressure medication. High blood pressure is luckily a disease that if diagnosed, is very treatable. It is most defiantly a condition you do not want to ignore.

About the Author

To learn more, please visit Reuduction Of High Blood Pressure or Nutrition And High Blood Pressure.

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Cut The Fat! by Christina Gopal

2006-08-25T11:23:00.000-07:00

I am sure you have long heard about the implications that saturated and trans fats have on the body.

Increased fat in the diet impairs health and can lead to diseases such as hypertension, arteriosclerosis, heart disease, and diabetes.

An increase in body fat most often is due to an increase in food intake (amount of calories consumed) over the metabolic rate (the rate that the body burn calories). Low calorie diets aim to adjust this problem; however, these diets are not usually a good idea. This is because, sometimes the metabolic rate falls so low, that it prevents further weight loss and one can continue to gain weight on the same or less caloric intake. Instead, one should set caloric intakes to be maintained throughout their life...something that is sustainable. Consuming fat yields 9 calories per gram! This is the highest out of all nutrients, and so fats take up a lot of daily calories. Which is why, everyone could benefit from cutting out some fat from the diet.

Don't get discouraged, often people begin to worry and cut out all fat. That isn't necessary. Fats are an interesting nutrient. As there are essential fats (ones that our body needs) and then there are the fats that we must learn to avoid or limit. Essential fats, include the mono-unsaturated and poly-unsaturated fats (omega-3 and omega-6 fatty acids for example). Good sources for essential fats include fishes, nuts, seeds, avacados, legumes, etc.

Reducing fat, contrary to popular belief, does not have to be dreadful. The following helpful tips are simple way to cut the fat in the diet:

Add a splash of herbed or flavored vinegar to salads instead of salad dressing
Try mustard, chutney, hummus, or salsa on sandwiches instead of butter, margarine or mayonnaise
Use fresh/dried herbs, spices, garlic and ginger in your cooking for flavor on low-fat dishes
Use beans, tofu, fish in place of meat dishes occasionally (shoot for at least twice a week)
Opt for low-fat dairy products
Eat lean meats (e.g. chicken, turkey, deli meats)
Trim the visible fat off your meats, and avoid poultry skin
Avoid the use of processed meats
Increase your fiber intake, eat whole grains, fruits and vegetables daily
Make vegetables your biggest portion of your meal, try different ones everyday to increase variety and decrease boredom
Avoid gravy and limit use of cream sauces (try seasonings or tomato-based sauces)
Avoid deep fat fried foods!!

It is important to keep in mind, that food choices should be based on the benefits it provides. If something reads "fat free" it doesn't always mean that it is good in nutritional value. Furthermore, the term fat-free is not the same as low in calories....the taste of fat may be compensated for more sugar for example. It is important to read ingredients and the nutrition labels to see what you are really getting out of the food.

So don't fret...making little changes in your diet every day, brings you one step closer to a healthier you!

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© Christina Gopal, Certified Weight Loss Coach
www.MyPrivateCoach.com
Christina Gopal is a Certified Weight Loss Coach at My Private Coach. She can be contacted at info@myprivatecoach.com.
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This article may be published without the consent of the author so long as the publisher's box is included in the post.

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About the Author

Christina Gopal, BSc
Meet Christina Gopal, a certified weight loss coach and nutrition expert, to achieve the health and weight loss for which you strive! As a Founding Member of the IAC, and holding a degree in nutrition, Christina can guide you through food choices and how to effectively plan meals to your current lifestyle.

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As this article demonstrates, losing weight, and cutting fatty foods out of your diet doesn't have to be torture, just take some time, have a think, and come up with funky new ways to adapt your food and meals, turning them into equally tasty fat reduced meals! Good luck!

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Tip for Chocoholics Trying to Lose Weight

2006-08-24T11:18:00.000-07:00

If you feel that urge to eat something with chocolate, then rather than reaching for a chocolate bar, or chocolate digestive biscuit, instead have a jafa cake, jafa cakes, have less fat, more importantly less hydrogenated fat, and less calories, as well as being thoroughly delicious!

Good luck with implementing these tips!

For more ideas on weight loss, health, and fitness visit http://squidoo.com/health-fitness

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10 Secrets to Super-Charging your Metabolism by Janet Dunmore

2006-08-23T07:37:00.000-07:00

After years of yo yo dieting and trying every fad diet out there to lose weight I found that my metabolism was so low I only had to look at a cookie to put on weight. I decided I needed to make some drastic changes if I was to improve my chances of losing the extra weight that had been creeping on for the last few years.

Just think how easy it is to gain 1lb a week, you just have to overeat by 3,500 calories per week and there you are at the end of the year 52 pounds heavier. Well, if you're built like Victoria Beckham then you could probably stand to add the extra, but for us regular types, this is quite a scary prospect.

I decided to do some serious research into what would help me get my metabolism back up to normal in order to give me a fighting chance in my weight loss quest. Here's what I found that works:

Muscle helps to keep your metabolism up. You don't need to become a body builder but light weights with plenty of repetitions help tone and build the muscles. Cycling is also a good way of building muscle in your legs.

Some kind of Sustained activity every day is also important to keep your metabolism revved up. Try walking the dog for longer, taking the bike instead of the car, clean the house (vigorously) dig the garden or go dancing.

Start your day with a substantial meal and tail them off as the day goes on, make dinner the smallest meal of the day. This gives you more time to burn off the calories.

Don't skip meals. This will just deny your body of essential vitamins and nutrients needed for optimum health and slow down your metabolism. Try eating 5 small meals a day. Remember there is a reason that Sumo Wrestlers eat huge meals then take a nap after every meal.

Use spices, spices can make bland food more appealing and spice can boost your metabolism slightly.

Drink plenty of water; dehydration can slow down your metabolism. Water is the most important nutrient in the body. The liver will concentrate on water retention instead of burning fat if deprived of water. You will also feel more tired if dehydrated and therefore less inclined to exercise.

Try and make sure that 10-35% of your daily calories come from protein. These should be lean protein sources, e.g. fish, chicken etc. Also a small handful of unsalted nuts can help to keep your hunger at bay as well as providing a good source of protein.

Calcium helps to rev up your metabolism, so try and include 3 servings of low cal dairy and 1200mg of calcium a day.

Add interval training to your work-out. It's easy to add high intensity bursts, add a 30 second sprint to your jog every 5 minutes or up the incline for 1 minute in 5 on your treadmill.

Steer clear of fad diets such as The Maple Syrup Diet. It is liquid sugar, your blood sugar will just go up and down like a yo yo and your body will go into starvation mode (metabolism drop). Any fad diet purporting to help you lose weight fast is probably just going to help you to lose water and muscle and have your metabolism dropping faster than you can say roly poly.

If you can just incorporate 5 of these tips into your daily regime then you should see a significant improvement in your weight loss results.

About the Author

Janet Dunmore Nether Heyford UK For more help in reaching your weight loss goals go to: JanetDunmore.com

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I really enjoyed reading this article, in particular the last paragraph, it hits the nail on the head, fad diets may help you to lose weight in the short term, but in the long run, you'll quickly find yourself back to square one, or even heavier than you started! When using fad diets, your body is like a thermostat, and always returns to the origional, if you want to lose weight, you need to turn the thermostat down, increasing your metabolism is an effective way to do this.

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New Weight Loss Tip

2006-08-22T10:04:00.000-07:00

Here is another little tip for those who find it hard to fit exercise into their busy work days. If you take the bus to work, rather than getting off at your regular stop, get off one stop earlier and walk the rest of the way, that guarentees that you at least get a bit of fresh air and exercise into your day. Even better if possible is to scrap the bus completely and ride your bike all the way to work, this will help you get some exercise into that stagnant daily work routine!

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Natural Weight Loss Tips

2006-08-21T08:08:00.000-07:00

Okay today's post is just a simple and easy tip that can be easily implemented into your daily routines which will help you have a healthier diet while cutting out considerable fat and sugar. It's as easy as this, simply, make sure you have fruit in as many rooms in your house as possible. When you feel you need a snack where you would usually grab a pack of crisps or some chocolate, you now have the fruit at hand to replace the chocolate, fruit is obviously a far healthier option, and by having it there in every room, it will remind you that it is the healthier and more nutritious choice.

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The Risks and Dangers of Obesity

2006-08-20T13:37:00.000-07:00

With the rise of fast food over the last decade or so, western civilisation is under siege from a problem that has never plagued the world in its history. This problem is obesity. Despite the increasing research and facts emerging about fatty foods, and its affects to people's bodies and health, a vast amount of the western world still choose to ignore these facts and binge on fast foods, and do little exercise. It was reported that 35% of British men have not done any exercise within the last year, and over half are classed as over-weight or obese, while the proportion of people spending money on fatty foods and alcohol has risen. Will the coming generation be known as the obese generation, we can only hope not. Not only could this have disastrous economic affects in the UK as the strain will be felt by the health system as the generation ages, but on a personal level, being obese has huge (pardon the pun) health hazards!

The Health Hazards of being Obese

There are many health hazards associated with obesity, here I will inform you of the main ones, and hopefully in doing so, give you several reasons to either lose weight if you are currently obese, or keep you away from joining the increasingly large, infamous club, that is obesity, obesity is a club to be avoided if you value your health and your life. So here it is:

Firstly, cardiovascular disease, people who are overweight or obese are increasingly susceptible to cardiovascular disease, this is because of the affects that obesity has on lipid levels of the blood. Being overweight tends to result in having high levels LDL also known as 'bad cholesterol' which builds up on the inside of the arteries and result in the narrowing of the arteries, and in some cases blocking, a blood clot is a possibility, along with a heart attack!

Lethargy and daytime tiredness, obese people have been found to increasingly suffer from tiredness during the day and as a result, are more prone to be involved in road accidents. Further more it is likely that obese people will live as productive lives due to this lethargy and tiredness; as a result, it also makes losing weight even harder as they struggle to find the energy to go out and exercise.

Type-2 diabetes, it has been reported that up to 90% of type-2 diabetes sufferers are either overweight or obese, and as a result obesity has been found to be the major contributing factor to influencing whether or not somebody will suffer from type-2 diabetes. Diabetes in obese people is also more difficult to treat.

High Blood Pressure, it has long been known now that obesity can lead to high blood pressure, as blood pressure tends to rise with weight. Although the full reasons why obesity leads to high blood pressure is not fully known, one theory is that it is because the blood needs to be under greater pressure to get round a larger body. Although the heart can withstand high blood pressure for a long period of time, after a period of time, it may enlarge, this being a significant factor in heart failure and as a result you may die. Blocking of vessels to the brain (due to weakening of the blood vessels due to high blood pressure) may lead to a stroke, which can also be fatal. Heart attacks and kidney failure are two other possible consequences of having a high blood pressure.

There are many other diseases, illnesses and handicaps that occur due to obesity, these include arthritis, several forms of cancer, bodily pain, liver disease, and gout…the list goes on!

Being obese is risking your life, and endangering your health; you should try to correct this while you still have the chance, otherwise one day before your time, it shall be you last, and you may not even know it!

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Check out this!

2006-08-20T09:40:00.000-07:00

In this article, I just thought I'd alert you to a new 'lens' that has been created, this new lens has been created which contains loads of new and useful health and fitness resources, most definitely worth a look to find lots of useful sites!
http://www.squidoo.com/health-fitness/

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Obesity, the Dangers of Gluttonous Habits

2006-08-18T06:58:00.000-07:00

With the rise of fast food over the last decade or so, western civilisation is under siege from a problem that has never plagued the world in its history. This problem is obesity. Despite the increasing research and facts emerging about fatty foods, and its affects to people's bodies and health, a vast amount of the western world still choose to ignore these facts and binge on fast foods, and do little exercise. It was reported that 35%of British men have not done any exercise within the last year, and over half are classed as over-weight or obese, while the proportion of people spending money on fatty foods and alcohol has risen. Will the coming generation be known as the obese generation, we can only hope not. Not only could this have disastrous economic affects in the UK as the strain will be felt by the health system as the generation ages, but on a personal level, being obese has huge (pardon the pun) health hazards!

The Health Hazards of being Obese

Firstly, cardiovascular disease, people who are overweight or obese are increasingly susceptible to cardiovascular disease, this is because of the affects that obesity has on lipid levels of the blood. Being overweight tends to result in having high levels LDL also known as 'bad cholesterol' which builds up on the inside of the arteries and result in the narrowing of the arteries, and in some cases blocking, a blood clot is a possibility, along with a heart attack!
Lethargy and daytime tiredness, obese people have been found to increasingly suffer from tiredness during the day and as a result, are more prone to be involved in road accidents. Further more it is likely that obese people will live as productive lives due to this lethargy and tiredness; as a result, it also makes losing weight even harder as they struggle to find the energy to go out and exercise.
Type-2 diabetes, it has been reported that up to 90% of type-2 diabetes sufferers are either overweight or obese, and as a result obesity has been found to be the major contributing factor to influencing whether or not somebody will suffer from type-2 diabetes. Diabetes in obese people is also more difficult to treat.
High Blood Pressure, it has long been known now that obesity can lead to high blood pressure, as blood pressure tends to rise with weight. Although the full reasons why obesity leads to high blood pressure is not fully known, one theory is that it is because the blood needs to be under greater pressure to get round a larger body. Although the heart can withstand high blood pressure for a long period of time, after a period of time, it may enlarge, this being a significant factor in heart failure and as a result you may die. Blocking of vessels to the brain (due to weakening of the blood vessels due to high blood pressure) may lead to a stroke, which can also be fatal. Heart attacks and kidney failure are two other possible consequences of having a high blood pressure.
There are many other diseases, illnesses and handicaps that occur due to obesity, these include arthritis, several forms of cancer, bodily pain, liver disease, and gout…the list goes on!

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Get Motivated Today!

2006-08-17T11:38:00.000-07:00

Okay, so there's something you want to do, whether it's losing weight, getting fit, quitting smoking or alcohol, or just to work harder, there will always be times when you start to struggle and need that extra motivation! This may be when on your campaign to get fit, when its cold and raining, and the last thing you feel like doing is going for a run, or when your giving up smoking and your in a bad mood and stressed and you are getting increasingly tempted to have a cigarette, through this article I will offer a few ideas to help give you that extra little bit of motivation to keep going!

Firstly, you need to remember that for every day that you stick to your goals, you are a day nearer to succeeding, if you can keep this in mind at all times then this will give you the extra spark to keep going.
You should take heart from any progress that you see, losing just a pound in weight is a start, from these small successes you should build, lose another pound in weight, seeing as progress is such a great motivator, and motivates you to continue and progress further. If you keep a diary, it will provide you with a quick and easy way of being able to see how you've improved, it will spur you on to keep going.
When times are tough, think to yourself how keeping going is going to change your life, whether it will make you more attractive, healthier and add years to your life expectancy, realising how these tough times are just part of the process on the way to your success will help remove any temptations to give in and go back to your old ways.
Don’t try to do reach your goals in a single leap and do everything at once, for example don’t try and lose 2 stone overnight, it just doesn’t work that way, its like revising for exams, rather than trying to do it all at once, it is far more effective if you do it in small amounts, little and often as they say, and slowly but surely you will see progress. Before you know it, these small steps will be the equivalent of a large step, and rather than struggling, it will be far more manageable.
Let as many of your friends as possible know what you are doing, whether it's quitting smoking or taking up a new fitness regime, it doesn't matter. By telling your friends you will feel obliged to continue with it, as there will be a sense of embarrassment and you will feel almost as if you have let your friends down if you give up. It will also give you something to be proud of, and a sense of accomplishment, as well as something to talk about!
Join a club or an association with like minded people trying to seek the same goal as you, you may find yourself new friends, as well as support in times of needs, and who better to get advice off, than those who have been in the exact situation!

So there are a few ideas to help you through those tough times, just always keep your mind focused on the final goal, and the rewards that will come with it e.g. extra years to your life or a great figure and use this to keep you focused. If you believe in yourself then you will succeed. Even if you relapse and have a binge, or skip an exercise session, remember, it's never too late to carry on towards your goal!

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New Health and Fitness Group on MySpace

2006-08-17T11:32:00.000-07:00

I just discovered a new group on MySpace today that will hopefully grow into a useful fountain of knowlege for tips in regards to health and fitness, and so will be very useful to readers of this blog who are wishing to lose weight through natural weight loss. The url is New Health and Fitness Forum on MySpace
Good luck people!

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Natural weight loss sites

2006-08-15T05:34:00.000-07:00

Here are 3 more blogs related to natural weight loss and fitness advice, please take your time to have a look through these sites!

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Other cool blogs related to natural weight loss!

2006-08-15T05:32:00.000-07:00

Here are some other cool blogs that are related to natural weight loss, so feel free to have a look!

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Natural Weight Loss without Giving up Your Favourite Foods!

2006-08-14T09:21:00.000-07:00

Okay well this is a huge misconception, to lose weight naturally, you do not need to stop eating chocolate, fried eggs, or any other food for that matter. Don't get me wrong if you indulge in fatty foods, you are likely to gain weight, and the key to it all is MODERATION! If you go out and try and give up all unhealthy, fatty foods, then you will fail, and end up over indulging and doing yourself no favours. Eat in moderation, cut down on those vices, rather than having a chocolate bar, ration yourself to half, apply this to all unhealthy food that you tend to eat, or try and replace unhealthy snacks for fruit or something similar and your far more likely to succeed! Through this blog, I will help you on your way offering fitness and running tips, advice and healthy recipes that you may enjoy to give you a better body, and healthier lifestyle!

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Natural Weight Loss and Fitness Advice

2006-08-11T17:10:00.000-07:00

This is my new blog, designed to help you lose weight, quickly, easily and naturally in a safe manner. Along the way there will be many health and fitness tips to help you along the way to reaching the goal of your desired weight, improved fitness or improved health, whichever it may be.

I wish you luck.