Wellness Dietitian

Most people join the gym or begin their exercise program with high hopes. Unfortunately, most people give up within six months of starting because they are not getting the results they want. Many figure that they will get the same results by dieting alone, but the reality is that the pounds will come off significantly faster when you combine healthy eating, portion control and add an hour- long activity, four times weekly.Adding four hour-long exercise sessions per week does not have to be as hard as it sounds. The first thing to think about is that your new exercise routine will not simple be from now until you successfully lose the weight, but these activity sessions must be thought of as activities you will continue to do to maintain the weight loss. Studies have shown that nearly 90% of individuals who successfully maintain their weight loss also continued their exercise programs.
Why does exercise speed up weight loss and help maintain your weight loss? One school of thought indicates that aerobic exercises especially, are crucial for weight loss. During aerobics sessions, your body begins to burn fat after thirty minutes of moderate intensity exercise. In order to turn your body into a fat burning machine you need to work out at 80-90% of your maximum heart rate (calculated by 220-age). This level of intensity in your work out will help increase your metabolic rate and help your body to burn fat even after you have finished working out. The amount of calories you will burn while exercising and in the hours after depend upon a number of variables, such as; your weight and the intensity of your workout. After doing aerobics exercises for several weeks, you will begin to notice that you clothes feel looser and that you feel healthier overall. Also, aerobic exercise has been shown to increase mood and help ease depression.
Another school of thought states that working out with resistance (that is, weight, or resistance bands) is the best way to lose weight. Once again, there are a lot of variables which will determine how successful you will be at losing weight this way. Previous research indicated that for every pound of muscle you added to your body, your resting metabolic rate would increase by 60 calories. That’s a fantastic finding, meaning that if you add five pounds of new muscle, you will automatically burn an additional 31 pounds of fat in a year. By adding this muscle you will also tone your look, so whether or not the scale says differently, you body composition is going to change for the better. There is merit to this plan, even though the research has not born out the claims that each pound of new muscle burns 60 calories of fat per hour. No one knows for sure how much fat you will burn by adding muscle; it seems to depend upon your gender, your age and your past history of exercise. In the end, though, there is good reason to add weight bearing exercises to your exercise plan; regardless of the amount of additional fat you will burn, you WILL burn more fat, especially in the two hours after your workout. Also, weight bearing exercise decreases your odds of getting osteoporosis, something you haven’t likely given much thought to if you are still under 60, but something you will be especially happy about when you are older.
So what should you do? Because no one can tell you for sure how much weight you will lose given either strategy, and because you need to add activity to your lifestyle for the rest of your life, the best thing to do is to add activities which you enjoy doing anyway. Promise yourself at least four, one hour activity slots per week, and PUT THEM IN YOUR CALENDAR. It’s really easy to allow exercise to drop to the bottom of your to-do list, especially if you already have too much to do and not enough time. By putting the appointments in your calendar, you are agreeing to make it a priority to keep yourself healthy. Make it a priority; the same priority you would give going to work and don’t let other people’s needs get in the way. Then, do what you love. Try new activities; curling, squash, racquetball, spinning, biking, volleyball; the list is endless. If you choose activities you enjoy, rather than repetitive exercises on the treadmill or climber, you will have a greater chance of sticking with them throughout the rest of your life. If you have been a bit of a loner in your exercises so far, getting out and being part of a team will do wonders both for your weight loss and your soul. And the great thing is that many of these activities combine both aerobic exercise and weight bearing together. If you feel that you should have some degree of real exercise each week, add a treadmill/weight lifting session to just one of your scheduled sessions. That way, you will feel as if you are doing the “real work” of exercise while enjoying your weekly activities.
In the end, any exercise speeds up weight loss. While the jury is out on how many calories, or how much fat you will lose exactly, there is plenty of research to indicate that you will build muscle, burn more fat and feel better. What are you waiting for? Go out and start having fun! Your body, and your scale, will love you for it.
http://www.goarticles.com/cgi-bin/showa.cgi?C=803579

There is no doubt that regular exercise plays a key role to maintaining good health. Unfortunately most people simply do not get enough exercise and the few that do exercise tend to overdo it and end up in a state of over training which causes their immune system to weaken and they become susceptible to all kinds of illness.
Finding the right balance of rest and exercise in your life is important. It is important to also mention that diet plays a critical role so make sure to do your research into the ideal eating habits to maintain long term health. A good guide to follow when it comes to your diet is to eat smaller meals more frequently and make sure you are eating lots of natural foods like fresh fruits and vegetables.
There are two main forms of exercise and they are aerobic and strength training. Both are important and need to be implemented into your lifestyle if you wish to remain healthy. The term aerobic means to exercise with air. When you are doing aerobics your body is forced to take deep breaths and deep breathing has been shown in many studies to have amazing health benefits like increasing energy levels and detoxification. The amount of aerobic exercise that one needs varies from person to person.
If you work a job where you are constantly on your feet and moving around a lot then you probably do not need to add any additional aerobic exercise programs into your life. However if you are always seated and do not move around much in your regular job then it will be necessary for you to implement some type of workout routine so you can get the benefits that aerobic exercise provides.
There are many ways to do aerobic exercise and the main thing to keep in mind is that you should be moving your body on a regular basis and not live each day being physically idle. Some ways to get aerobic exercise could be to take a walk for an hour outside if the weather permits or to go to a gym and use a piece of aerobic exercise equipment like a stair master or treadmill for 30 to 45 minutes, 3 to 5 times a week.
You can also purchase a good quality aerobic exercise equipment like a recumbent exercise bike which many people find to be comfortable and effective. This will allow you to work out in the privacy and comfort of your own home. Strength training is also very important as it helps to build muscle and increase your metabolism so you will burn fat even when you are not exercising. This is a key ingredient to maintain a healthy body weight.
Weight training is the primary way to build muscles as you need to train your body to lift heavier weights so that it will respond by adding more muscle. Some key weight training exercises are the bench press and leg press. These two exercises alone can give you an effective weight training workout as they target a large number of muscles both in the upper and lower body. It is important not to do too much weight training since it does take your body a lot of time to recover from each workout.
A maximum of 1 workout a week might be best depending on how much weight you lift. The more weight you lift the more rest you will need in order to recover fully otherwise you risk over training which can weaken your immune system and lead to many health problems. Less is more when it comes to lifting weights. Be sure to take part in regular aerobic exercise and weight training as part of an overall program to live a healthy life.
http://www.goarticles.com/cgi-bin/showa.cgi?C=811183

Do You Hate Exercising? Here Are Some Workout Tips for You
If you’re anything like me, you wouldn’t consider exercising your favorite pastime. In fact, some people downright hate exercising. However, exercising is a crucial part of a healthy lifestyle, and without it you definitely will not be able to lose weight. There are certain tips, however, for learning to love exercising, even if you truly hate it.
First, try finding some exercises that you like to do. Of course, you should work out all of your body, but if you absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run,you can replace it with cycling or swimming. Find the exercise you like to do and your workout will seem more enjoyable right away.
You can also find other activities you like to do and make them work for your body. For example, if you like working on your garden, try doing some exercising surrounding raking or mow your yard by hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter what you like to do, you can find ways to get some exercise. Thanks to the introduction of the Wii and games like Dance Dance Revolution, you can even combine video games and exercise.
Another great tip to liking exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t absolutely love exercising. With a partner, you can have fun as well, trying things like tennis or challenging one another to meet certain goals. Trainers can also provide this for you, as well as show you new and fun exercises to help you avoid getting bored or feeling overwhelmed at the gym.
Lastly, try taking some classes. Exercise classes are a great way to meet new people, learn new exercises, stay motivated, and above all, have fun. Most gyms offer low-cost or free exercise classes with membership or you can check out options at your local community center.
Staying motivated if you hate exercising can be hard, but set goals and don’t quit. You need to exercise as well as diet if you really want to lose weight. Make exercise fun and it won’t seem like such a chore.
Dennis Sperl http://dmsperl.superbeing.hop.clickbank.net/
http://www.goarticles.com/cgi-bin/showa.cgi?C=917191

If you’re anything like me, you wouldn’t consider exercising your favorite pastime. In fact, some people downright hate exercising. However, exercising is a crucial part of a healthy lifestyle, and without it you definitely will not be able to lose weight. There are certain tips, however, for learning to love exercising, even if you truly hate it.
First, try finding some exercises that you like to do. Of course, you should work out all of your body, but if you absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to runyou can replace it with cycling or swimming. Find the exercise you like to do and your workout will seem more enjoyable right away.
You can also find other activities you like to do and make them work for your body. For example, if you like working on your garden, try doing some exercising surrounding raking or mow your yard by hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter what you like to do, you can find ways to get some exercise. Thanks to the introduction of the Wii and game like Dance Dance Revolution, you can even combine video games and exercise.
Another great tip to liking exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t absolutely love exercising. With a partner, you can have fun as well, trying things like tennis or challenging one another to meet certain goals. Trainers can also provide this for you, as well as show you new and fun exercises to help you avoid getting bored or feeling overwhelmed at the gym.
Lastly, try taking some classes. Exercising classes are a great way to meet new people, learn new exercises, stay motivated, and above all, have fun. Most gyms offer low-cost or free exercise classes with membership or you can check out options at your local community center.
Staying motivated if you hate exercising can be hard, but set goals and don’t quit. You need to exercise as well as diet if you really want to lose weight. Make exercise fun and it won’t seem like such a chore.
http://www.goarticles.com/cgi-bin/showa.cgi?C=971511

There is no easy way to lose weight permanently and safely. Even liposuction carries some risks and may prove to be painful. Thus, if you are planning to shed some pounds, you might as well accept the fact that there will be obstacles along the way and it would never be a walk in the park.
More often than not, permanent weight loss also requires a change of habits and lifestyle. Skipping meals for a few days may give you an instant 10-pound decrease in weight for a week or two, but this habit is not sustainable and you will surely begin to binge on food in a matter of time after starving yourself for weeks.
If you really want to be healthy and keep the weight you lost, you need to follow the tips below to make your weight loss program work for you all the time:
Do It Everyday
In order for a change or plan to become natural to you, it is important to perform it everyday. Consistency is the key in forming a habit. For example, if you want to make it a habit to go to the gym, you need to do it everyday, even when you don’t feel like it so that it will become part of your everyday life or your system. It may even be better if you stick to the same schedule or route. Furthermore, in order for something to become a habit, you have to perform that task for at least 30 days without fail.
Constantly Remind Yourself
After a few weeks of following your diet plan, you might start to forget some important details of your plan. It is easy to go back to your old ways once you begin to miss gym sessions or let one slice of decadent cake get the better of you. So what do you have to do in order to prevent such problems? You need to remind yourself constantly. You can do this by writing your to-do list the night before or sticking post-its to prominent places in your office or home to remind you of your weight loss plan or exercise schedule.
Don’t Make Your Plan Too Complicated
It is important to note that the more complicated your weight loss program is, the harder it is for you to stick to it. Thus, if you are just starting out, make your plan simple and easy to follow. If you are the kind of person who is used to sitting in front of the television or computer all day long, do not attempt to do extreme exercise routines during the first few weeks of your fitness revolution. You might want to start with walking around the park or enrolling in a gym membership. Afterwards, when your body is used to stretching and exercise, you can begin to try extreme sports or rock climbing, if that would make you happy and healthy.
Stay Away From Temptations
During the first few weeks of your new weight loss plan, you have to stay away from things that will tempt you and jeopardize your success. If you want to minimize your sugar intake, leaving chocolate bars or muffins inside your refrigerator or pantry will make it harder for you to kick the sugar fix. As much as possible, you need to empty your kitchen and food storage with the types of food that you want to avoid.
In order to inspire you to become persistent with your weight loss program, it may also be a good idea to seek help from diet aids. Supplements, such as Zylorin, can help suppress your appetite and boost your metabolism which can be helpful in jumpstarting your weight loss. For more details about Zylorin, visit http://www.zylorin.com/.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1001561

There have been many studies done on the bodies fuel sources and at what level of exercise you burn the most fat. Your body uses a mixture of glucose and fat for fuel and sometimes in extreme conditions your muscle is used for energy. When you need quick energy you are using your glucose supply. If you sustain that level for a period of time your bodies ratio will switch from mainly glucose to mainly fat being used. You won’t stop using either fuel source , the ratio will just shift a bit.
Fat burning facts #1
For weight loss purposes it doesn’t matter what source you are using .The bottom line in weight loss is burning calories.The longer and harder you work out the more calories you will burn. If you want to lose one pound a week you will have to burn 3500 more calories that week than you took in. Or cut 300-500 calories out of your diet a day. You don’t need an expensive gym membership for this either. Walking fast for one or two hours a night will accomplish this.
Fat burning facts #2
Food is your best weapon in your weight loss program. There are a large number of foods that will aid in increasing your metabolic rate. Soybeans are rich in Lecithin and will shield your cells from accumulating fat . Citrus fruits contain vitamin C which reduces the effectiveness of fat by diluting it. In turn making it easier to flush from your body. Apples contain pectin in them which limits the amount of fat your cells can absorb. Garlic oil has a protective quality that will help reduce fatty deposits. High fiber food can slow the rate at which calories are ingested. It helps reduce fatty deposits and has a cleaning affect on your cells. The list of quality fat burning foods goes on and on. So don’t cut out food from your diet and expect good healthy weight loss.
Fat burning facts #3
You need five or six small meals as apposed to three large meals a day for optimal weight loss. It’s easier for your body to digest smaller meals,it will keep your metabolism running strong and you won’t be so hungry at meal time.
Fat burning facts #4
Anything worth while will require some preparation. You need to tell your family and friends what you are doing and ask for their support. This will help your motivation.Plan your meals and snacks ahead of time.This sounds like a pain but it really isn’t once you get used to doing it.
Fat burning facts #5
Getting on a good program that will help you build your menu based on foods you like is also very important. One that will help you track your success and educate you on proper nutrition. A good support of family and friends and armed with a little knowledge and you will be on your way to your perfect body.
Good luck and God Bless. Check out the link below for a healthy diet solution.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1096949

Throughout the day you probably wouldn’t think you waste much time, but with the capability of multi-tasking you could squeeze in exercise many times in a day. There are hundreds of unique ways that you can stay in shape, and it will also allow you to be doing something else at the same time most times. Staying in shape has been getting a lot of media attention lately and people are becoming more aware about how important it really is too make sure that you’re healthy and in shape. Most professionals suggest that you exercise daily and at a minimum three to four times a week. Your body needs exercise constantly too stay in shape and healthy and if you neglect this then you’ll begin to develop issues as you age. Below are some unique methods that you can use when trying to stay in shape and save time.
Try doing push-ups and sit-ups while watching TV at night If possible try walking or bicycling wherever you can instead of driving Spend an afternoon mowing the lawn Go out and get a dog so you can take it for walks Buy a treadmill and place it in front of the TV Park a block from where you’re going and then walk the rest of the way Have a set time to play with your children outside each day Join a swimming pool membership
What’s listed above is just a small amount of the ways you can stay in shape and you should try implementing some into your life. By no means will you need too implement all of the tips into your life, but you should try and add a few into your routine. Nothing is more important then your health and without exercising then you won’t be very healthy.
If you consumer alcohol or smoke then you’re even more prone to bad health and you should be exercising more then anyone to help off-set the smoking and alcohol. Both are terrible for your health and if you don’t off-set any of the smoking and alcohol with exercise then you will be limiting your life expectancy. Some of you believe that exercising isn’t important if you’re already in shape, but even if you’re in shape then you need to still exercise.
I personally try and exercise for at least an hour each day at the gym and then that’s all I need to do. If you have time to spend an hour at the gym then I would recommend doing that, but if time is of the essence then you could try implementing a few of the tips I’ve listed in this article. A gym offers a much more thorough workout then anything above though which is why you should try having a gym membership and at the worse go to the gym a couple times a week. Then the rest of the week you can work on certain things at your home, and this way you’re getting plenty of exercise.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1102074

If you’re anything like me, you won’t consider exercising your favorite pastime. In fact, some people hate exercising downright.
Unfortunately, exercising plays a crucial role in a healthy lifestyle, and without it you’ll definitely won’t be able to lose weight. There are certain tips to help you learn to love exercise, even if you truly hate it.
For a start, try to find some exercises that you like to do. Of course, you should work out all of your body, but if you absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run – replace them with cycling or swimming. Find the exercise you like to do and your workout session will be more enjoyable.
Alternatively, find other activities that you like to do and make them work for your body. For example, if you like gardening, try doing some exercise around the surrounding like raking or mowing your yard using hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter whatever you like to do, you can find ways to get some exercise for your body. Thanks to the introduction of the game like Dance Dance Revolution, you can even combine video games with exercise.
Another great tip to increase your liking to exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t exactly love exercising. With a partner, you can have fun as well as try things like tennis or challenging one another to meet certain goals. Trainers can also help to provide you with the support that you need as well as show you new and fun ways to exercise to prevent you from getting bored or feeling overwhelmed at the gym.
Lastly, try attending some exercise lessons. Exercise classes is a one a great way to meet new people, learn new exercises, stay motivated, and above all, have fun. Most gyms offer low-cost for free exercise classes with their membership or you can check out options at your local community center.
To stay motivated when you hate exercising can be extremely hard. Set goals and don’t quit. You need to exercise as well as eat proper diet if you really want to lose weight. Makes exercise fun so that it won’t seem like a chore.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1136963

The human body was built to move, but too often we lead a sedentary lifestyle. Our bodies have been designed to run and play whereas we are often times sitting in front of the TV, playing video games, or sleeping way too much. All this is the major cause of weight gain. We need to exercise for weight loss. Get back to to what our bodies were meant to do.
A lot of weight gain is contributed to lack of exercise almost as much as eating too much. I personally have seen people eat anything and everything and not gain an ounce, just because they were physically active. This isn’t advisable though, you should incorporate a healthy diet also for maximum effect.
It stands to reason that the more exercise you get the more fit you will be. Even if you sit at a desk all day, you will have to find ways to incorporate exercise into your routine. By walking to work when you can, taking stairs instead of elevators, slipping out for a walk on your lunch break, all will contribute to your weight loss.
Tips For Getting Exercise To Lose Weight
1. Get a good night’s sleep. If you feel sluggish during the day, chances are you will not feel like doing a lot of physical activity during the day.
2. Taking a daily walk. The easiest and possibly the most beneficial exercise for weight loss. Building up gradually to walk at least 30 minutes daily for approximately 4-5 times a week will give you weight loss benefits as well as psychological benefits. Anybody who has taken a long walk can tell you how great they feel afterward.
3. Don’t make excuses. Most people today have busy and hectic schedules. Lots of people have the excuse that they work a lot and want to spend time with the family. If this is the case, reminding yourself that working out will be beneficial to your whole family by making you healthier.
Better still, have the whole family go for walks with you. A good way to spend quality time while still losing weight. You can also have a family gym membership. This will allow you to spend time with your family while still exercising for weight lost.
4. Don’t Expect Miracles The old adage slow and steady wins the race is certainly true with exercising for weight loss. Rome wasn’t built in a day and it will take more than a few days to start witnessing the effects of your exercising routine.
So if we remember what our bodies were built to do, ie, move, then we will live longer, healthier lives. So, lets get off the couch and get exercising.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1219600