This is a guest post by Lisa.

Contrary to popular belief, losing weight does not have to be expensive. There are many ways things that people can do to lose weight without putting a hole in their pockets. Saving money also eliminates the need to apply for one of the best cards for bad credit. Below are some tips for saving money and losing weight:

Skip the gym membership

Many people think that they will increase their chances of losing weight if they join the gym. However, a gym membership can cost anywhere from $20 to $50 a month. Many gyms today also require that one sign a contract. If a person chooses to work out at home, he can save an extra $240 to $600 dollars per year. Additionally, one can also save money on transportation if he chooses to work out at home. All a person needs to work at home are free weights and a couple of work out DVDs.

Walk as much as you can

The price of gas has skyrocketed over the past few months, and it will probably increase again before it decreases. Many people spend a lot of money relying on their cars to get them places. One of the simplest things that one can do to save money and lose weight is walk. Walking can be done by almost anyone at anytime, which is what makes it one of the best exercises.

Drink more water

Sodas and other sugary beverages are loaded with calories. Swapping out sugary beverages for water not only helps a person save calories, but it also helps him save money. A person should strive to drink at least eight cups of water per day.

Use coupons

Healthy food is usually much more expensive than junk food. That is why people should always make sure that they use coupons when they go grocery shopping. A coupon can help a person save over 20 percent on groceries. That might not seem like much, but it will add up in the long run. For example, if a person normally saves $20 per week on groceries, he can save over $1000 in a year.

Cook at home as much as possible

The typical American eats out about four or five times per week. Restaurant food is filled with sodium, fat, cholesterol and sugar. That is why people should try to eat at home as much as possible. Home-cooked meals are both cheaper and healthier.

Losing weight doesn’t mean that you have to join a high-priced gym or sign up for a weightloss meal program that will cost you $400 a month. You can easily shed pounds simply by watching what you eat and taking advantage of your own body and the outdoors. All you really need is portion control and the right level of determination, and you can lose weight without spending a fortune.

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Making Weightloss Affordable

This is a guest post by Jenny Ellis.

You probably heard it a million times growing up from your mom, “Stand up straight! Your shoulders are hunched over! You’re going to turn into the Hunchback of Notre Dame if you don’t start paying more attention to your posture!”… At least I did. I never really paid too much attention to it either, until I started noticing the drastic hunched over look in kids I saw doing homework and adults bent over their desks. My initial thought: it’s really not attractive to be hunched over like that. Eventually though I started wondering how posture affects your health. Turns out, it affects your health in a lot of significant ways. If you don’t think having proper posture is essential to maintaining good health, think again.

1. Poor posture affects your energy levels. Being slumped over a desk or computer all the time does nothing but zap your energy throughout the day. Because it depletes your energy levels you’re less likely to be motivated to work out or even really do anything other than watch TV and lay down on the couch at the end of a long day at work. Try sitting up straight all day long. You’ll probably notice that you aren’t nearly as worn out when 5pm rolls around.
2. Poor posture makes your muscles work overtime. A lot of people who work in office jobs complain about their backs and shoulders hurting because they’re stuck at a computer and behind a desk all day. However these aches and pains are directly related to how straight you’re sitting, and your muscles have to compensate for the fact that you’re throwing them off balance every time you don’t sit up straight.
3. Proper posture will help you exercise more efficiently. Making sure to keep your spine aligned doesn’t only relieve muscle tension and fatigue, but it also translates into more effective work outs. When you have better posture you are able to execute different exercise moves with better form, and having good form is essential to achieving maximum results when working out.
4. Proper posture will help decrease your risk of injury. Having proper posture doesn’t only translate into good form while exercising, but also helps decrease your risk of injury while working out. Poor posture, on the other hand, causes your body to be imbalanced, which makes some parts of your body have to overcompensate for this and work harder than others, thus increasing your risk of injury.
5. Proper posture gives a sense of confidence. Sitting up straight and throwing your shoulders back gives off a feeling and look of confidence. This renewed sense of confidence can translate into all aspects of your life – not to mention it makes you look better all around.

Your mom was onto something all of those times she harped on you to sit or stand up straighter. Whether you realize it or not, having good posture has a direct impact on our health and well-being. So sit up straight and throw those shoulders back. And don’t be surprised when your health takes a turn for the better.

Jenny Ellis is a freelance writer, and a regular contributor for aupair jobs. She welcomes your comments at: ellisjenny728@gmail.com

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Proper Posture Pays Off

This is a guest post by Nina Bernice.

When looking for a physical activity to do for fitness, it’s important to consider how much of an effect it will have on your overall health and if you will most likely be able to continue doing it for most of your life. Additionally, you’ll want to choose an activity that burns fat and also tones muscle.

One of the best exercises that anyone can do for physical fitness and well-being is simply walking. Walking is one of the easiest exercises that promotes health, offers countless benefits, and is one of the few exercise routines that can continuously be done as you age. Better yet, it is easy on your muscles and joints, making it a great option for the elderly or for people who have other physical limitations.

Walking is one of the cheapest forms of exercise you can do to tone muscles, burn fat, and work on problem target areas. For example, if you’re looking to tone your thighs, consider what it would cost to take a walk compared to expensive cosmetic surgeries like thigh liposuction cost quite a lot. You can walk almost anywhere, at anytime of the day. The only things that are needed for walking are comfortable shoes and socks, a schedule, a safe location, and motivation.

Walking is considered an aerobic exercise, so your heart, lungs, and muscles can all be strengthened from walking. When we have a strong heart, more blood is pumped throughout our bodies with each heartbeat and more oxygen and nutrients are dispersed through the rest of our bodies, resulting in an overall benefit to your well-being and body.

In addition to being an effective aerobic exercise that strengthens the entire body, walking is also a successful exercise that can help you lose weight. Many studies have proven that just one hour of walking a day can help increase enzymes that cause fat to burn for as long as twelve hours. Imagine how many fat burning enzymes are released if you were to take two walks a day. This would result in enzymes being constantly active all day long. These same enzymes also stop unhealthy cholesterol deposits in the heart’s arteries. Additionally, blood pressure lowers, immunity increases, and the body become stronger and more flexible. Other common ailments can also be lessened by walking, such as headaches, neck pain, anxiety, and insomnia.

It’s easy to find opportunities to take a walk, and taking part in a regular walking routine doesn’t require the strict schedule that other forms of exercise do, and it eliminates the cost of joining a pricey gym or having quick fix lipo procedure. Once you establish a walking schedule, you’ll quickly begin to experience the physical and mental well-being that lies ahead.

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Walking: An Inexpensive Path To Health and Wellness

This is a guest post by Maire.

Did you know that sitting for 11 or more hours a day makes you 40 percent more likely to die within the next three years? If that is not enough to scare you out of your desk and onto the walking path over your next lunch break, then consider that sitting for eight to 11 hours a day increases your overall mortality risk by 15 percent. These are scary statistics, yet in a technology-driven world, many people are, often out of necessity, sitting for hours on end. Still there are products that help curb your sitting time. Treadmills and standing desks help long-term sitters get in daily exercise.

The True Danger of Sitting

It isn’t the act of sitting that is necessarily putting Americans in bad health – the lack of exercise occurring from long hours of sitting has created an obesity epidemic. Between the years 1980 and 2000, average exercise times stayed the same, yet sitting times increased by about eight percent in the last decade. During those same years, obesity rates doubled. The more people sit, the fatter they become.

Sitting also inhibits the enzymes that break down fat, decreases insulin effectiveness, and causes a drop in good cholesterol numbers. These are serious situations that put you at an increased risk of developing heart disease. In fact, you are twice more likely to develop heart disease if you sit all day than you would be if you did not.

It may seem obvious that sitting puts you at increased risk for heart disease, since you are not exercising that muscle very much when you sit, but what about another serious killer – cancer? In an analysis published by USA Today, sitting appears to increase a person’s risk of cancer as well. Between this and heart disease, it is no wonder that sitting is such a deadly proposition.

You may think that you are “safe” because you are regularly active during your down time. However, according to the World Health Organization, exercising daily does not do enough to balance the risks of sitting for extended period of time. Thirty minutes of exercise at night may not be enough to counteract a day of sitting.

The Solution

So what can you do if you are stuck in a job that ties you to a desk, but you want to lower the risks that come from sitting? There are excellent options to create a balance schedule. For instance, you can ditch your chair in favor of a standing desk. This means you will stand all day, which may not be very physically active, but still burns 10 percent more energy than sitting.

One option that many people generally aren’t aware of is the treadmill desk. This attaches everything you need for work to a treadmill, so you can walk casually while still getting your work done. Of course, should you need a break, you can also stop and stand for a while. Regardless, you will not be sitting and you will be healthier.

If these options do not work for you, then pay attention to the clock. If you have been sitting for an hour, you need to get up for a bit. Take a walk to the copy machine, head upstairs to discuss something in person with your coworker or go on a quick break to take a walk outside. These will all help you to be more active.

Whatever you do, avoid sitting for extended periods of time. This is not just to keep you trim and toned. Choose active leisure activities over sedentary ones. Your health and life may actually depend on it.

Maire is a fan of yoga and healthy living. She has been practicing a balanced lifestyle of green foods, heart-healthy workouts and natural products for nearly a decade. She writes on behalf of Sears and other quality products she uses in the home.

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How Bad Is Sitting?

This is a guest post by Sally.

zma, which stands for Zinc monomethionine asparte and Magnesium Asparte is a health supplement which is most commonly used by athletes and bodybuilders as it is considered to improve the strength of the muscles and overall body strength. The ZMA supplement, the trademark of which is owned by SNAC System Inc., was originally created by the founder of the BALCO Laboratories, Victor Conte and it is formulated from two different minerals – pyridoxine, otherwise known as vitamin B6 and magnesium and zinc.

The effects of the ZMA supplement have been the subject of a number of trials and studies, with one such study in 1998 using NCAA footballers as the test subject. In this study, the football players were told to stop taking any of the other nutritional supplements that would generally use while the trial was taking place, in order to avoid any confusion regarding the source of any changes. Those players who then took ZMA tablets stated that they experienced an overall increase in their muscle strength, although the results of the trial have been disputed as the funding for it came from SNAC Systems. Other trials into the effects of zma, conducted first by a rival supplement producer and then by scientists in Germany, have proven to be inconclusive.

While evidence as to the muscle and upper body strengthening effects of ZMA as a supplement are a source of continued debate, there is little doubt that the two minerals – zinc and magnesium and vitamin B6 – are both healthy and thus the overall effect of taking them is likely to be beneficial. This overall health effect could be accomplished by taking these minerals in other forms, but at present the majority of people in the UK do not get adequate supplies of zinc and magnesium in their everyday diet, making ZMA a useful way of increasing their intake of this mineral to the recommended level.

What vitamins or supplements do you suggest?

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What is ZMA?

This is a guest post by Sally.

Lots of people want to know how to build muscle, muscle definition and weight, but the simple fact is that there is no one single solution to achieving these aims which will apply exactly to everyone. Essentially the process will be one involving a combination of physical exercise, attention to diet and periods of rest, but the exact types of exercise, dietary requirements and the length of rest periods required by different people in order to achieve the desired results of improved muscle definition and size will vary significantly from one person to the next.

This is because factors such as a person’s metabolism will play a major part in determining how their body responds to exercise, diet and rest, ensuring that each person will need to find a balance that suits them best.

What this means is that, when it comes to working out how to build muscle, that there is no reliable shortcut method to achieving this. It is a matter of determining which combination of exercise, diet and rest works best for your particular needs and those of your metabolism.

When it comes to the exercise part of the process of building and enhancing muscle definition, it is likely that most people will think of weight training as being the most obvious route to achieving this – but it is possible to accomplish this goal with weight-free body exercises as well.

However the process of achieving this through exercise always revolves around stretching and ripping the tissues of the muscles, in order to allow them to grow during the process of repairing themselves. The dietary requirements that will be needed to help you build muscles can vary as well, but they will largely revolve around protein, as this is a vital factor in aiding the growth of muscle tissue during repairs.

It is also important to remember to rest between periods of exercising as the process of repairing ripped muscle tissues will require rest periods as well as protein intake – however the exact periods of rest needed will again vary from person to person. A good supplement to take alongside your training is bcaas, it stimulates protein synthesis and anabolism.

What works best for you?

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The best exercise to help you build muscles

This is a guest post by Penny Cooper.

Extra hours, extra work, extra money- this is the mantra of the working class today. But add one more “extra” to the series – extra pounds! Yes, with most of the day being spent on work, fitness takes a back seat. Pressure, irregular eating habits and no sleep can also make one gain weight. So here are a few tips you can use to lose weight and maintain if you are working.

An apple a day

That’s right! An apple a day can help you maintain weight. Eating apples, one in the morning and one in the evening can help a person to gain energy. Skipping meals, especially breakfast can lead to weight gain. Have an apple while on the way to your office. And have one while coming back too.

Take stairs

Instead of using elevators in your apartments and in office, you can take stairs. Climbing can make you tired, but it is said that it is one of the best exercises to lose weight. Even if it is not possible to climb all stairs, try climbing at least a hundred steps a day.

Go out for fresh air

For people who spend most of their time working on computers like programmers, writers etc, it is advised that they take a break every 2 hours. So get up, go out and walk a while in your office premises and then get back to work.

Snack bars, salads and protein shakes

Instead of eating high calorie food like sandwiches and burgers from your office canteen, go for healthier food like fruit or vegetable salads or snack bars. Salads are easier to prepare and doesn’t take much time. You can also have protein shakes that can make your stomach feel fuller.

Breaking down meals

This is the favorite advice of all nutritionists and dieticians across the world. Have 5 smaller meals a day instead of 3 large ones. Have 3 regular meals and as mentioned earlier, you can have salads, apple or any other healthy meal another 2 times. Oatmeal is also a good choice. This routine can stop your craving for eating something every now and then.

Weekend fitness regime

Of course weekends are meant for partying! But you can put in an hour or two exercising. Join a yoga class or a dance class that not only helps you in losing weight but also in calming your mind. Yoga in particular can reduce your stress.

These are a few things you can do to keep fit in a busy life. Keeping fit is not an option but a necessity to feel good.

Penny Cooper is a senior ebook writer and resume writer at Godot Media. She has interests ranging from social media, copywriting to following web technologies and trends.

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Some Tips to Lose Weight for the Working Class

This is a guest post by Brandon Serna.

Running injuries are common for both beginning and expert runners; something many runners don’t know is that most injuries can be easily prevented. Many problems occur because of muscle exhaustion, poor form or overuse. You can avoid injury by simply listening to your body and taking certain precautions. In addition to getting plenty of rest each night and staying hydrated during and after workouts, there are numerous steps you can take to protect your muscles and joints while running.

Plan Out Your Routine

You should have a plan before beginning any running regimen. Many injuries are due to overzealousness. Include in your plan a complete stretching and warming up routine. Loose, warm muscles function better than cold, stiff ones. Select a quality pair of running shoes that have adequate cushioning, and never run in worn-out sneakers. Replace your shoes after approximately 400 miles of use.

You may also want to choose a good surface to run on rather than heading out without a strategy. Select areas that absorb shock, and avoid running on concrete. Look for a straight path instead of one with multiple turns. For added resistance to movement, try running on an aquatic treadmill. These machines are used underwater and can help decrease the pressure you put on your joints when you run.

Treating Your Body Right

One of the biggest mistakes runners make is to train too much or too soon. When you want to add intensity or mileage to your routine, increase your numbers gradually. Know when you’re doing too much. Add non-impact cardiovascular exercises to your regimen, and create a schedule that mixes easy workouts with hard ones. Be consistent, and avoid skipping too many consecutive days.

Another way to avoid injury while running is to always use proper form. Instead of taking long, ambitious strides, try shortening your steps. Keep your shoulders relaxed to prevent neck or upper back strain. In order to protect the rest of your muscles, incorporate some kind of strength training for your entire body. This will not only give you balance, it will help you improve your overall form while running.

If you feel your muscles straining, it’s essential to take the proper steps toward recovery. Massage or water therapy after a workout will relieve tired muscles. Letting your muscles recuperate is one of the most important steps in preventing serious injury. By taking care of your body today, you can enjoy running for many years.

Brandon’s an avid runner and fitness blogger that works with HydroWorx pools. HydroWorx is a world leader in aquatic therapy equipment, exercise pools, swim spas and portable underwater treadmills for sports and healthcare.

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How to Avoid Running Injuries

This is a guest post by Rose McLellan.

During my years of interest in fitness, I’ve not found many ideas that generate quite the same divisive opinion as interval training. For those unsure as to what this is all about, interval training is simply a case of alternating between periods (usually a minute or so) of training at a very high intensity, and moving at a more moderate pace. Adaptable to most forms of cardio work, it can be adapted into pretty much any routine.

If you’ve not used intervals before, you might be a bit puzzled as to how this is better than just going at the same moderate pace. That’s why I’ve put together this little article on exactly how intervals can benefit you:

Intervals burn more calories. Yup: if you’re a calorie counter, you’ll be pleased to hear that interval training has been proven to burn off more calories than standard cardio within the same time period. In that sense, it’s the perfect workout if you’re rather constrained by time!

It’s great for increasing aerobic fitness. Whilst I’m not knocking traditional cardio (can’t beat a good run in the morning!), interval training has been proven to increase aerobic fitness at a faster rate. It’s used by everyone from Premier League football players to UFC fighters for that very reason. Whilst I’m not suggesting that you follow their routine to the letter (I certainly wouldn’t), adopting a shorter interval routine will whip you into shape quickl

It can kill boredom. If you’re like me, you’ve found that one of the biggest problems with a longer cardio session isn’t the fitness or the motivation, but the boredom. Let’s face it; staring at a mirror whilst on the treadmill isn’t exactly a thrilling experience, is it? Not only is interval training quicker, it’s far more intense: trust me, I have NEVER been bored during an interval session!

It burns more fat. A fact about interval training: it means you can work out for less time, and still lose more of the blubber! High intensity interval training has been proven to burn off more fat and substantially improve insulin action than standard cardio work can in the same time period. Whilst it’s not magic (no magic is that knackering), it really is the perfect way to lose fat without becoming a gym rat.

I hope that the above reasons will give you guys a reason to try and drop some interval training into your routine. Good luck!

Rose McLellan is a freelance fitness writer working in association with Kettler USA, a company she first discovered when hunting around for balance bikes online.

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What Can Interval Training Do For You?

This is a guest post by Hasic M.

The Total Gym. The Ab Circle. The Ab Rocket — and let’s not forget its new younger brother, the Ab Rocket Twister. The Ab Circle Pro.

Getting caught up by all of the glittery advertisements and commercials for these machines that all seem to know what you want?

So were we. Indeed, the allure of ripped abs is such that it can feel tempting to do whatever you have to do to get there, even if it’s putting don hard earned cash to get these specialized machines.

Is it worth getting? Perhaps it can be, but there are bigger questions afoot.

Targeting the Moby Dick of Myths about Ripped Abs

The fitness and diet industries are twin titans that carry a multi-billion dollar value for a reason — they target core desires that we all have.

Who doesn’t want to lose weight, feel great, and have tight abs that you could wash laundry on? That’s what we thought.

The great white whale of myths surrounding building abs is that focusing on the abs only is going to make sure that you get a nice set.

That’s not the case at all. The truth is that he body is a very dynamic system.

So yes, when you pick up one of these abs machines, you’re naturally going to be burning some calories.

However, the body tends to reset itself quickly, preferring to stay in balance.

Thus, you will need to vary workouts and keep the body guessing in order to push forward to the abs that you want most.

Spot reducing any part of the body is impossible — but if you focus on a comprehensive program to get your abs in line, you’ll find that the rest of the body is more than willing to comply.

Save Money, Develop Your Body as a Whole

Stop here and think about how you want to really look. Get in front of a mirror and imagine that you are an artist with a paintbrush that can sculpt and shape the way you ultimately want to look.

Despite what the diet industry will tell you, you need to have the complete plan in place if you really want to lose the weight and feel healthy for a change.

That’s going to be hard for some to accept, because there’s so many different ways to build a program, but this is an important step.

If you look at people that have worked for years to not only gain rock hard abs, but keep them, you’ll find that they got really scientific with the process.

Embracing Your Inner Scientist For Rock Hard Abs

Tracking, testing, refining, and re-implementing are going to be the tools of the trade. Know who that gives you common ground with? Scientists.

We can’t just say “eat this amount of calories and work out 30 minutes a day and you’ll have abs.”

Clinical studies that you won’t look up and scientists that you’ll just tune out aren’t the answer here.

It’s going to be time for you to take responsibility for the abs that you want.

Most programs will tell you that diet is important, but do you really know what you eat?

It’s been proven time and time again that humans over or underestimate how much they actually eat.

You might want a tight physique, but if you aren’t feeding yourself the right amount of protein, carbohydrates, and even fats, you’re going to be fighting an uphill battle — if you ever win the battle to begin with.

Diet is important because you will need to ensure that you are working on fat loss as well as muscle gain and definition. If you have a high body fat percentage, you cannot get your abs to show.

Where Does that Leave the Ab Exercise Machines?

Hopefully in the company’s warehouse, never to show up on your doorstep. But if you’ve already invested money into getting some of these machines, don’t worry — a lot of people have done the very same thing.

You can sell the machine to free up space in your home for other more interesting fitness tools of the trade, like resistance bands or free weights.

If you want to hold onto it just because you like it and it’s a fun workout, that’s not a problem — but if you really want to build those abs, it might be time to look into some strength training programs that help you shred body fat and sculpt your whole person, such as the Wendler 5/3/1 and StrongLifts 5×5.
Take care!

Hasic M. is the editor of Ab-Solutely-Fit.com where he shares his tips on how to build solid abs while staying healthy.

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Are Those Late Night Infomercials Really Onto Something When It Comes to Building Solid Abs?

This is a guest post by Joe Pawlikowski.

Stop me when this sounds familiar: You’re progressing in your workouts, diligently working through every one. You’re enjoying it, and you’re getting into a groove that makes you feel unstoppable. But then something unexpected comes up, and it sets you back considerably. Things return to normal, but you’ve lost all that motivation you built up. And so your fitness goals stagnate.

It happens to the best of us, so it’s bound to happen to you. That is, if you don’t make preparations now. By planning ahead for these unforseen circumstances, you can ensure that they don’t derail your workout plans. Here are a few common derailments and the easy cure.

Traveling

It’s one thing if you stop working out on vacation. That’s a time for rest and relaxation, so perhaps you’re setting fitness aside for the week. There’s nothing wrong with that. And, since you plan vacations in advance, you have probably planned your week off from the gym in advance. So there are no problems here.

The biggest offender here is a work trip. These are often cost-monitored, which can lead to problems. Sure, you might not mind sleeping in a cheap hotel. A bed’s a bed. But cheap hotels are cheap for a reason. Chances are it doesn’t have a gym. If it does, it’s probably shoddy and essentially unusable. And there are few more disappointing feelings than walking into a hotel gym and realizing they have none of the equipment you need.

The best solution is to always have a bodyweight workout ready to go. I’ve always dug Men’s Health’s hotel room workout, because it’s straightforward and simple. You can do it every day you’re on your trip, since it takes just 15 minutes every morning and isn’t too taxing on your muscles. Just make sure you have one of these ready to go. That way there’s no thought involved.

Getting sick

This happened to me earlier this year, so I’m particularly sympathetic. I felt the cold coming on one morning as I was preparing for the gym, but decided to ignore it. But by the next day I was too worn out to go. I still wanted to, since my symptoms were above my neck. Of course, that meant exposing others at the gym to my germs, so that meant no working out.

As with travel, you should have a plan in place for when you get sick. It should include at least one day with no activity. Sleep in, if you can, and go to bed early. Your body needs sleep to recover, so the more you’re snoozing the more you’re healing. While there’s a chance you can exercise, it’s best to hold off. If your body is recovering from a working at the same time it’s recovering from an illness, it can’t properly focus on one or the other.

It’s best to have a plan in place that covers a number of days on the shelf, since something like the flu can make it impossible to even leave the bed. If you need just one day off for a cold, it shouldn’t hurt too much. But if you need four or five days off for the flu you need a plan. The best plans involve an easy workout — maybe a hotel room workout — to get back into the groove slowly. It’s definitely not recommended that you jump right back into your regular routine with your regular weights. Your body is still recovering, even when you start feeling better. Treat it gently.

An emergency

Our final workout derailment somewhat combines the first two. It will also probably take your mind off your workouts for a bit. Emergencies of all types crop up in our lives. It’s impossible to plan for them specifically, but you can still have a plan in mind for general emergency situations. It’ll help you get back into your groove once you’re done attending to this serious business.

The wild card here is that oftentimes emergencies can be emotionally draining. A death in the family can not only take us away from our workouts for a period of time, but it can leave us without motivation to get back into the groove. At this point the plan doesn’t involve a certain kind of workout. It involves an emotional checklist, and perhaps some emotional cues, to get back into the normal swing.

It’s tough to nail down what to do here, because everyone has different emotional cues. For me, it’s music. Like most gym-goers, I listen to music while I work out. But I find that when I’m emotionally drained and unmotivated, listening to music before my workout helps. You can apply this to anything that enhances your mood. Do it before your workout, and you’re more likely to get through it. It might seem petty and trivial at the moment, given your recent emergency, but if fitness is important to you it’ll come back eventually. You might as well get back on the horse as quickly as you can.

Surely there are other circumstances and events that can derail a workout. What are some of the obstacles you’ve faced, and how have you gotten yourself back on track?

Joe Pawlikowski edits several blogs across the web, including his latest project, A New Level, which covers issues for at-home workers.

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Common workout derailments and how to stay on track

This is a guest post by Natasha.

Weight loss is not an option anymore, it’s a compulsion, and an obsession for the millions of people worldwide who are ready to go through any torture to get that perfect tummy, that gorgeous flat stomach and the so called perfect abs. These obsessions are further strengthened by the images of those divas portrayed by the media. Add to that the companies that banks on this insatiable obsession of people and keep bringing about solutions and methods that does more harm than good. From liposuction to crash diets, people are stopping at nothing to get a flat figure. Here are five harmful weight loss methods, which are absolutely not recommended to commoners.

1). Liposuction – Easy Way Out?

Liposuction is a surgical procedure of removing fats from the body via the “suction” procedure. Suction tubes, known as cannula are inserted into various parts of the body and the fat is gradually sucked out. Common areas for fat suctions are neck, chin, arms, buttocks, things and mainly the abdomen. Liposuction is beneficial only for people who suffer from fatty tumors, gynecomastia (fatty breast tissues in men) or Lipodystrophy syndrome (fat metabolism disturbance).

It should be noted that liposuction is not primarily a weight loss solution. It is only a surgical procedure to remove fats and to change body contour. A risky process, it can cause infection, scaring, numbness and even dents of lose hanging skin after the operation. It is also compulsory for the person to maintain a healthy life style otherwise fat cells may grow bigger. People who are not medically obese are advised not to opt for liposuction and should instead focus on working out and adopting a healthy lifestyle.

2). Crash Diets – The Starving Stigma

An extremely popular and yet an equally harmful way of losing weight is to starve or to go on a crash diet. Teenagers, women and even men find this an easy way to shed off some pounds. Starving for 3 to 4 days and surviving only on water or vegetables is not going to help you. Your energy level will go through a drastic drop and this will affect your work, study, daily routine, moods, internal health, as well as your life!

Crash diets will only give you a “weaker” look, instead of a healthy slim look. You will have dark circles under your eyes, low blood pressure, and even difficulty in breathing. Instead of putting yourself through this torture, just eat fewer proportions, avoid fatty and oily foods and eat a lot of fresh fruits and vegetables along with brown bread and grilled chicken throughout the week. This will also be easy to maintain and you can always swap from chicken to fish and beef anytime of the week.

3). Diet Pills – Torture for Your Body

Diet pills might work, but they often work by killing your body’s healthy functions every now and then. Containing harsh chemicals and pharmaceutical ingredients, they are not the healthy answer to weight loss dilemmas. Thousands of people have reported to be effected by the drastic effects of diet pills, including increased defecation, digestive disruptions, constipation disorders, bowel movement disorders, rectal pain and many other gastrointestinal issues. Would you put up with so many dangerous ailments just to lose a few pounds of fats, which you could easily do with daily workouts? Think before you buy some of those new pills in the market, be they herbal or pharmaceutical, they rarely help and sometimes do more harm than good.

4). Laxatives – Killing Your Digestive System

Laxatives are used by people with bowel movement disorders. Taken under medical supervision, they should not be used by healthy people who just want to lose weight. You cannot lose pounds by emptying your body of food particles, especially when you are already consuming very minimal food. This is a dangerous method and is also quite irrational. Unless you are suffering from a bowel problem, laxatives taken for weight loss will only lead to fluid loss, also known as water retention. You can even suffer from cardiac arrest.

5). Compulsive Exercise – Burning Calories or Breaking Your Body?

Just because exercise is good, doesn’t mean you get on to compulsive, obsessive exercising. Forcing your body to go on a rigorous exercise regime without proper intake of calories is going to get you on a hospital bed very soon. There are people who do cardio exercises up to two to three hours a day, without understanding the unnecessary stress they are putting on their bodies.

The ideal exercise routine should be something like half an hour on daily basis. Even then you have to do a variety of exercises instead of sticking to just one exercise form. Compulsive exercise will make your body lose vital energy and it will forever be in a frantic pace to cover up for the massive amount of energy loss. Not only will this overwork the organs but will cause cardiac arrest, kidney failure and even asthma.

Conclusion:

Losing weight is not that difficult a task. You just need to have a moderate plan with ample time allocated to working out, eating balanced and well cooked meals, and staying active. Never rely on one of those “quick weight loss promises” as they are effective only for the first two weeks, after which you will go through a year of physical pains and illness.

Natasha writes for a Lean Cuisine diet blog that offers the invaluable lean cuisine diet tips and lean cuisine weight loss plans.

Post from: John Is Fit - Personal Weight Loss Blog

Five Weight Loss Methods that might do more harm than good

This is a guest post by Marie.

New Year’s has come and gone and the resolutions of most people lie abandoned in a ditch or are dusty from lack of use. It’s easy to start strong and then putter out. But there’s no time like NOW (as in, you know, today) to get back into it. Your routine may have lagged for a number of reasons. Your routine may have been boring or too complicated. Maybe it was too extreme — waking up with sore muscles the day after an intense workout is not enjoyable for some people. Get back into shape by following these tips and re-booting your routine.

Try Something Low Impact

Many people think they are “feeling the burn” when they are really just injuring him or herself. You are working out to get healthier, not create problems. If you absolutely despised your old routine, it could be that it was too intense. Avoid injuring yourself by trying a low impact workout, such as using ellipticals. Unlike running on cement or bicycling, using an elliptical machine does not put stress on your joints or lead to pain the next day. You can go as slow or as fast on the machine as you like, getting in a great cardio workout. Items like yoga balls and resistance bands can also provide an excellent workout but protect you from injury.

Bring a Friend

Going at it alone can be incredibly boring. You don’t have anyone to talk to as you run or workout and no one to push you on that last set of weight lifting. You’ll both hold each other accountable too, so you won’t just have yourself to answer to if you skip a workout. Getting a friend to workout with you gives you motivation to get back into a routine and gives you a chance to socialize.

Spice It Up

Make exercising exciting by trying a different workout style or routine every so often. The same routine over and over bores you and your muscles. Before long you will both plateau. Instead, add different styles every other day or so. For example, take a Pilates class or DVD once a week, go for a walk or look into the thousands of workout videos available free on Youtube.com for some thinspiration. Most likely, your community also offers group adult classes in dance, tai chi or something similar that can challenge you in a new way.

Cement the Habit

It’s hard to get back into a habit once you’ve dropped it. One way to reinforce a new habit or reboot an old one is to commit to it for a month or longer. Tell yourself that you’ll exercise each day for 30 days. Breaking a large goal into smaller, approachable pieces makes it easier to achieve. You don’t have to exercise for hours each day, even 15 minutes will suffice. At the end of 30 days, your new routine should be such a regular habit that you don’t even think twice about it.

As with many things, the hardest part is starting. Although morbid, I like to take a “not getting any younger” approach — it will NEVER be easier for you to workout than it is today. So why not try before the going gets really tough? Find a routine that’s healthy, a buddy who’s reliable and an attitude that’s positive then get yourself back to the gym.

Maire blogs on behalf of Sears and other trusted brands. In her free time she likes to keep up with the latest innovations in fitness technology.

Post from: John Is Fit - Personal Weight Loss Blog

How to Get Back Into an Exercise Routine

This is a guest post by Penny Cooper.

Laser tag is a military-style game where your aim is to shoot off your opponents. The more points you or your team accumulates, greater the chances of you winning. The guns used are a replica of military weapons the only difference being, they emit infra-red beams instead of bullets.

The laser tag work out

Laser tagging entails quite a deal of physical activity. It is great in terms of a cardio workout and also stimulates circulation and the burning of calories. This game demands certain degree of strategic planning to gain an upper hand over your opponent. This makes it a great mental work out too. Outdoor laser tagging additionally gives you a reason to be outdoors and take in some fresh air and there is no stress while shooting your opponent, because the beam does not injure anyone.

The running and dodging activity is a great stimulant and helps loosen up those muscles which may have stiffened over long hours of sitting. The pace of the game can be varied according to the terrain. Indoor games are usually faster paced, while outdoor games can get quite adventurous with the setting up of snipers and arenas meant for ambush. Themes are varied; some may resemble an urban warzone while other may be modeled on a tropical forest with dense foliage. Laser tagging is extremely safe and can be played by a wide range of people from young to old.

It is a great team building sport and many organizations use it to help better employee relationships as well as fitness. Outdoor games force members to strategize and work together in a team while indoor games present an entire different set of hurdles and challenges.

Additional benefits

Laser tagging can tire you. All the running around is a great way to stimulate a good appetite. Instead of curbing that hunger with junk food, eat healthy. Vitamin C rich foods great anti-oxidants, fruits and vegetables can make healthy snacks and they can be quite tasty too. A simple salad and fruit juice is a great way to satisfy your cravings after an exciting game of laser tagging. Be sure to drink adequate amounts of water and consume protein rich foods. Water not only flushes out toxins, but also improves your metabolism.

Laser tagging is a safe and interesting game that can be played by anyone who holds a fascinating for something mentally and physically stimulating. The group size can also be varied and with greatly affect how demanding your game is. It can be engaged in anytime and laser tagging centers are fully equipped, eliminating the need for you to invest in sports equipment.

A new source of fitness

With the rising popularity of this sport among people of all ages, it is being increasingly seen in fitness centers and spas. The motivation fueled by this sport is also known to be a great stress reliever. Laser tagging your way through the gym is sure to keep your body in good form aside for probably knocking off a few calories as long as it is coupled with a healthy diet.

Penny Cooper is a writer by profession and likes to blog about her varied interests. She represents Airsoft Gun and BB gun online store.

Post from: John Is Fit - Personal Weight Loss Blog

Shooting Off the Calories with Tagging

This is a guest post by Lisa.

photo credit: Laurabot_

Have you been struggling to lose weight? What if I told you that there are some simple things that you could be doing now that would greatly increase your chance for weight loss success? Well there is!

Here are 4 weight loss secrets that if you knew when you started could have made you more successful in your bid for weight lose:

1. Eat more, especially for breakfast

   Skipping the “most important meal of the day” may seem like an easy way to cut calories, but in fact breakfast is one of the biggest secrets to weight loss. A fiber-rich breakfast composed of quality; whole foods like oats, fruit, and yogurt can mean the difference between a starving body, and an energized day. Eating breakfast not only allows you to get a good start on your day, but it kick starts your metabolism early on and keeps it going through the day. A solid breakfast also helps you not overeat at other meals.

2. Protein, please.

   Everyone knows that protein can play an important role in muscle gaining efforts, but not many people know that it can also have a significant impact on weight loss as well. Supplementing your low calorie diet with high calorie pure protein will lead to muscle growth and therefore a faster metabolism. Protein supplements vary drastically from pure whey to carbohydrate loaded protein shakes that are formulated for weight gain. Shopping with a reputable source like Nutritionfix.com will ensure that you are getting the most appropriate protein for your personal needs.

3. A little goes a long way

   Most newbie dieters feel like that if you can’t dedicate an hour of every day to working out that doing it all is not worth your time. Well, this is completely false and another great secret. Even 10 minutes of exercise a day can in the long run help you shed pounds. By not getting discouraged every time you are too tired to trek to the gym, and just doing some living room aerobics can really keep your metabolism and weight loss efforts on track.

4. Relax

   If you’re stressed out about gaining weight or sticking to a diet, likelihood is you’re doing yourself in. Intense stress causes your body to release a hormone known as Cortisol at unusual times throughout the day, which causes the body to retain fat around your belly. By seeking out relaxing activities throughout the day like a bubble bath before bed, morning meditation, or a quiet evening walk, you can help keep your stress levels in check and continue losing weight.

Weight loss is tough – learn from what has worked for others. It’s not too late to apply these four secrets today.

Good luck!

Post from: John Is Fit - Personal Weight Loss Blog

Four Weight Loss Secrets You Wish You Knew Yesterday

This is a guest post by Matt Miller.

The importance of good oral health is not limited to a beautiful smile. It is an essential aspect of your overall well-being. Apart from making you feel and look good, healthy teeth, tongue and lips also play an important role in digestion and several other functions of the human body.

The process of digestion begins in the mouth. The chewing action breaks down food particles and helps in mixing it with the salivary amylase, which is essential for the digestion of starch. Teeth, tongue and lips also need to be in a healthy state for proper pronunciation.

Risks Posed by Lack of Oral Hygiene to Overall Health

Poor oral hygiene has been linked to a number of diseases by different studies. A large number of bacteria reside in the mouth, most of which are harmless. Good oral hygiene and the body’s natural immunity keep the harmful bacteria under control. If these get out of control, they can lead to a number of problems. Oral conditions can bring down protective barriers and make the entry of bacteria into the blood stream easier. If a person has a weak immune system, this can lead to infections in other parts of the body like endocarditis (infection of the inner lining of the heart).

Research indicates that the probability of suffering from a heart attack is higher in individuals with gum disease compared to those having healthy gums. Harmful oral bacteria and associated gum inflammation can encourage plaque build-up, cause arterial inflammation and induce dangerous clotting, with risk patterns remaining unchanged across the different age groups. Treatment of periodontal diseases can bring down C-reactive protein levels, a known cardiovascular risk factor, and lower the threat of associated heart conditions.

A separate study reports that gum disease can increase the risk of a stroke. According to researchers at the University of Colombia, the amount of arterial plaque is directly proportional to the severity of gum diseases.

It is a known fact that periodontal diseases frequently accompany diabetes. A study published by the New York State University researchers demonstrates that the treatment of gum diseases is necessary for long term sugar control.

Gum disease also increases the risk of low birth weight and pre-term babies in pregnant women. According to researchers, periodontal infections raise biological fluid levels that trigger labour.

Gum infections are also believed to cause respiratory disorders. Oral bacteria, if breathed into the lungs, can lead to pneumonia or aggravate existing respiratory diseases like COPD.

The good news however is that you can easily avoid these kinds of health problems through good oral care.

How to Maintain Oral Hygiene?

Brushing and flossing are the most important aspects of your oral care routine. You need to brush your teeth at least two times everyday, ideally with a medium-soft toothbrush and fluoride containing toothpaste. Brush for a minimum of two minutes and ensure that you pay attention to all areas of the mouth. Brushing may not remove plaque in the narrow spaces between the teeth, an area that can be only be effectively cleaned using floss. If you are unfamiliar with flossing, you can ask your dentist to demonstrate the right technique.

Matt Miller is a dental expert, associated with Dental Gateway, a site that helps employers in the dental health field lower their dental recruitment costs. The site also helps dental professionals find dental receptionist jobs and other employment opportunities.

Post from: John Is Fit - Personal Weight Loss Blog

Dental Health and its Importance for Staying Fit

This is a guest post by Jaime A. Heidel.

If you’re trying to lose weight, you might think you have to avoid all types of sugar. Not necessarily true. Believe it or not, there’s a real difference between the natural sugars that can be found in fruit versus the sugar you’ll find in processed food. Let’s take a look at the difference a little more in depth.

High Fructose Corn Syrup – Your Waistline’s Worst Enemy

High fructose corn syrup has gotten a bad rap lately and with good reason. Despite what recent commercials are trying to lead you to believe, all sugar is not the same and your body can tell the difference.

The difference between the sugar in fruit and the sugar in processed foods can be boiled down to two sentences: The sugar found in fruit is bound to fiber, which the body will process at a slow, natural pace. The sugar (high fructose corn syrup) in processed snack is not bound to fiber and is processed too quickly, causing a sudden sugar spike.

The high glycemic levels in high fructose corn syrup leads to chronic high insulin levels, which can contribute to the development of diabetes. The artificial sweetener also tricks the brain into constantly believing the body is hungry and causes a craving for sweet, high-fat foods.

Not helpful for anyone trying to get healthy and lose weight.

The Big Fruit Juice Scam

You may think drinking a nice, cold glass of orange juice offers you the same nutritional content as a fresh orange. Unfortunately, you’d be mistaken. Recently, Tropicana was sued by a consumer for false advertising. The lawsuit states Tropicana’s claim that their orange juice is “pure and natural” is completely false. Tests have proved the juice, which can sit in a vat for over a year, is tainted with chemical additives designed to duplicate a “fresh squeezed” taste.

Another unfortunate problem with bottled fruit juice is the dangerous preservatives, additives and food dyes they often contain. This leaves little real nutritional value to be gained from them.

The Best Fruit for Weight Loss

Fruit is much healthier when juiced at home or consumed whole. Here is a list of five fruits that can help you lose weight:

Prunes

Sweet, tart and portable, prunes make the perfect mid-morning snack. In addition to being packed with health-promoting antioxidants, they’re loaded with fiber to regulate your digestive system and keep you fuller longer.

Apples

Combating stubborn belly fat just got a bit easier. According to research, woman who consumed 3 apples per day as part of a whole-food diet plan enjoyed a slimmer waistline. Packed with fiber and essential vitamins, an apple a day can keep the beach cover-up away.

Pineapple

Eating a diet high in processed food can slow digestion and impeded the body’s ability to absorb nutrients from food. This can lead to a feeling of constant hunger. Pineapple is not only a tasty snack, it can help improve your digestion naturally, leading to easier weight loss.

Apricot

Having a handful of dried apricots on hand can help curb that mid-afternoon urge to visit the vending machine. Loaded with filling fiber and vitamins, apricot is the perfect fat-fighting snack for the office or the road.

Avocado

Despite what you may believe, not all fat is bad for you. If you completely deprive your body of fat while trying to lose weight, you’ll feel like you’re starving all the time. This will raise the likelihood of giving in to temptation. Avocado is filled with monounsaturated fat (good fat), which actually increases your metabolism. Slice some up and add them to your salad and you’ll feel fuller longer.

Now that you know there is a real difference between the sugars in fruit versus processed snacks, you can make healthier choices regarding your nutritional and weight-loss goals!

Jaime A. Heidel is the founder of I Told You I Was Sick, a website dedicated to helping those suffering with mystery symptoms find natural ways to heal.

Post from: John Is Fit - Personal Weight Loss Blog

Sugars in Fruit vs. Processed Snacks – What’s the Difference?

This is a guest post by Melanie Gray.

Technology to help you stay on your game—all year through!

The New Year is all about setting your well-minded goals for the year to come. Regardless of if you’re trying to maintain your healthy activities and habits—or trying to establish some new ones—technology is here to be your workout buddy, your pocket personal trainer, and your conscience when it comes to healthy eating. Of course there are too many of health-related apps out there for every type of phone—including iPhones and Androids—for me to include in this list. However, I’ve decided to showcase apps that are not only popular, extremely useful, and easy to use, but totally free as well!

So without further adieu, here are my picks for ‘Top Smart Phone Apps to Help you Stay Fit in 2012’:

1. Endomondo Sports Tracker (Free)

The beauty of the Endomondo Sports Tracker is that it’s like having a personal trainer in your pocket. It’s free for download for iPhone, Android, Windows phone, BlackBerry, Nokia, and many more devices. Simply let Endomondo track your running, cycling, walking and swimming times well you concentrate on sweating. This app will track whatever your interest—your time, distance, speed, and even your heart rate and calories burned. However, that’s not even the kicker. The beauty of Endomondo is that it offers instance access to a community of like-minded, active individuals so you can receive pep talks, exchange workout tips, share your favorite music playlist to get your heart pumping, your secret off road cycling and running routes, and it even lets you compete with friends for things like speed, distance covered and time.

2. Fooducate (Free)

Fooducate for Android and iPhone is one of my absolute favorite fitness apps—and it’s also free! Many folks who are new to eating healthy in the hopes of shedding some weight have trouble reading food labels. Well Fooducate takes the confusion out of food labels and nutrition information. Take it shopping with you at your local market or grocer and scan the bar code on any specific product to view a quick nutritional peak at the food’s nutrient value or more in-depth nutritional information on your chosen product to ensure you’re fueling with the best foods possible.

3. Healthy Chef (Free)

Have you decided to eat healthy this year, but it’s only February, and you’re already running out of ideas? If you don’t want to live on chicken breast and brown rice, download Healthy Chef, an app for iPhone users that features over 70 healthy, delectable recipes created by renowned ethnic chefs (and features many Asian-inspired foods—such as Chinese and Indian dishes). Not only can you customize your recipes searches for things like fat content, calorie count and low carbohydrate, you can also post your favorites to Facebook to share with friends.

4. Eat This, Not That (Free)

iPhone users have a real fitness ally in hand when they download Eat This, Not That—an app that takes the confusion out of foods and snacks with hidden ingredients that might not be as nutritious for you as they claim to be. Eat This, Not That makes food selection fun by giving it a “Price is Right” game show feel. The app shows you two similar products, and you guess which one is more nutritious (or contains less fat and calories). Finally, a healthy addiction that schools you on healthy alternatives to your favorite foods!

Use one or more of these free apps for a great (and fit!) 2012.

Melanie Gray is master of both of her HTC phones and writer for AndGeeks, a popular site that provides Android news, commentary, reviews and beginner Android tips for Droid newbies.

Post from: John Is Fit - Personal Weight Loss Blog

Top Apps in 2012 for Staying Fit

This is a guest post by Erik Smith.

Maintaining a healthy lifestyle can come easy for some but can be very hard to achieve for most people. This is mainly due to peoples crazy schedules and obligations that many people find it hard to find time to workout or prepare healthy meals. For others it might be how much energy they have during the day and if their willing to be active where they cant even keep their eyes open by the end of the day. It is essential that we take notice in these things because ultimately we are the only ones who can change are habits. Are habits create what we eat, what we feel like, and more importantly, they make us who we are. So if you tend to take the easy route out and eat fast food then it will show in your mood and your overall health. But if you were to eat healthy all day with meals spread evenly thought the day then your overall mood and emotions will show it. So I guess what I’m trying to get at is maintaining a healthy lifestyle involves changing your habits, which may seem hard at first, but once you get in a rhythm you will feel better and better because you are healthy and you know it.

First lets talk about your energy levels and how to maintain them. This is crucial if you want to have a healthy lifestyle because if you have more energy you will have more motivation to choose better things to eat and will have more endurance in your workouts. It is important to acknowledge your energy levels throughout the day because if you are beginning to feel the symptoms of fatigue you must do something about it. Like for example, when the clock is about to hit 3 p.m. and you’re about to fall over and take a nap. You feel the sleepiness on every level of your body. So to prevent this you should drink a lot of water throughout the day. Drinking water has an amazing effect on our bodies. I think we all have heard that most of our bodies are composed of water, so when we in take a lot of water our bodies can function more efficiently and it makes our brain more alert. Yes, you may have to go to the bathroom every now and then, but you will have the energy levels to get through your workday, and then some.

Anther thing to talk about maintaining energy levels is choosing protein over sugar. When your body uses sugar it breaks it down fast with a result of a quick energy burst and a sudden crash, this is no secret if you ever drank an energy drink. But when your body breaks down proteins it is a slower process that will give you a more steady energy boost. Although it may be better to have sugars in the morning with your coffee, try avoiding sugars in the afternoon and defiantly stay away from sugars in the evening.

Here are some more tips that will help with your ideal energy levels

· Bring a bag of assorted nuts that have a high amount of omega-3. (Especially almonds, cashews, and walnuts) This will steer you in the right direction because you are choosing a high protein snack over a sugary one.

· Be cautious of your caffeine intake. Too much coffee will result in lower energy levels than you may have anticipated.

· Have smaller meals throughout the day. Not only will this help with your energy, it will also help maintain a healthy metabolism.

Now lets talk about your daily routines. It may seem impossible to get everything done in a day while also doing it in a healthy way. But if you set a plan in place and you follow that plan you can’t fail. What I like to do to get around my busy schedule is what they call “batching”. I do daily and sometimes weekly tasks in batches. So for example I generally prepare and cook my meals the night before the actual day that I eat them. Why? Because I know that I won’t want to make breakfast and make my lunch in the morning. If I didn’t make my meals the previous night my habit would bring me to ordering out at sub shops and I know after doing that for a while it will empty my wallet and at the same time make me unhealthy. Batching frees up my time so I can get my work done and then will free up my time to exercise. It also relives a lot of stress because I know I don’t have to cook my supper because I already know that when I get home it is already cooked and all I have to do is heat it up in the microwave.

So lets review some of the main tips that we covered:

· Know that your energy levels will keep you on track and it will be easier for you to maintain a healthy lifestyle if you are energized.
· Maintain your energy levels by drinking plenty of water, choose protein over sugars, and have smaller meals throughout the day.
· Make a plan and stick to it!
· Get creative on how you can free up your time to you can exercise for longer time periods or other various exercises.
· Try “Batching” your daily or weekly tasks.

Know that it is not impossible for you to get where your goals are just maintain a positive attitude about where you are going and track your progress. Your healthy lifestyle is waiting for you.

Erik Smith is the creator of Workout Designs and is passionate about fitness and nutrition.

Post from: John Is Fit - Personal Weight Loss Blog

How To Maintain A Healthy Lifestyle

This is a guest post by Edith Gordon.

Do you have weak Hips? Do you always feel pain at your bottoms? Worry no more. Strengthen your hips by following these ten powerful exercises.

1. Power Squat

The squat is an excellent exercise if you want to strengthen the lower abdominal part of your body.

It is also one of the best exercises for the butt, thighs and legs.

To do the power squat:

Stand with your arms straight at your sides, feet slightly apart. Bend your knees in a squatting position, and place your hands in front of you for balance.

Hold it for 10 seconds. Make 10 repetitions.

2. Lunge with Dumbbells

Lunge is a weight training exercise for your lower body and is usually done with dumbbells.

To do the lunge:

Stand straight and place the dumbbells at the side of the body.

Stand on your feet. Take a step forward with one foot.

Bend the knee of your right leg until your thigh is parallel with the ground as you also bend the left leg backwards so that the knee comes down towards the ground. The back leg should be balanced on the toes. Slowly press through your right heel, and contract that thigh as you rise. This pace challenges the leg to balance you for a longer time. Repeat on that leg for a minute, and then switch sides.

3. Power Step UP

This move elevates your heart rate and targets your entire bottom.

To do the step up:

Stand in front of a chair with the seat facing you. Contract your abs and place the right foot on the center of the chair your leg forming a right angle.

Press through your right heel, keeping your butt and right thigh tight, and slowly straighten your right leg as you raise your left leg and tap the chair with your left foot.

Step down and repeat. Switch sides.

4. Standing Hip Extension

This exercise promotes stability and strength to the butt and other hip muscles. It doesn’t give stress on the spine as any other exercise.

How to do standing hip extension:

Stand on a chair or counter for support. Keep your abs tight.

Raise one leg backward, keeping your knee straight until your foot is 3 to 4 inches above the ground.

Hold it for a few seconds and lower it slowly.

Repeat several times. Switch sides.

5. Hamstring stretch

Hamstring stretch does not act on the hip flexor muscles however stretching here plays an important role in developing flexibility in the hip flexors.

How to do the hamstring stretch:

Lie on with your back against the ground. Bend your knees and keep your feet flat. Grasp your leg one at a time just above the knee and hold the leg forming a right angle with the body.

Hold the leg out at arm’s length and slowly straighten the knee. Hold the leg straight and remain in that position for ten seconds.

6. Climbing

Climbing is one of the best cardiovascular exercises. It is also one of the most inexpensive sports available today. It doesn’t need special equipment other than a good pair of shoes and comfy clothes. It is a simple way of exercise that people of all ages can choose to enjoy and participate.

7. Cycling

Cycling is a great workout for the whole body, especially the lower body. It is also one of the best cardiovascular exercises. It develops muscle tone on their legs, back end and hips while trimming the waists.

How to do cycling:

Get on that bike and enjoy spinning with your legs.

8. Jogging

The health benefits of jogging are that it increases energy level and improves endurance. Jogging also stimulates an increase in mineral bone density. The benefit of jogging is that you will have stronger bones that are less likely to bend, fracture or break.

9. Straight-Leg Kicks

This move is all about balance. Remember to keep your back straight. Leaning forward too much shifts your weight off your leg and you won’t get the maximum benefit in your butt and thighs.

How to do straight-leg kicks:

Stand with your feet shoulder-width apart and your arms extended straight out to the sides.

Bend your right leg so it’s supporting your weight, and make sure not to extend your right knee past your foot. Kick your left leg straight out in front of you, keeping your foot flexed, and try to touch your foot with your right hand. Switch sides and repeat.

10. Strolling

Strolling is one example of a low-impact exercise that helps strengthen the hips. It is the safest and the simplest form of exercise that has so many benefits. It is certainly the best and most inexpensive exercise in the planet.

Follow these ten powerful exercises to better and stronger Hips.

Edith Gordon is a freelance writer and health blogger. She’s currently doing some online research about depuy hip recall and related topics. She can be reached through twitter @edithgordon.

Post from: John Is Fit - Personal Weight Loss Blog

Top 10 Exercises to Strengthen your Hips