How To Stay In Shape Without Spending Much By Michael U Mordi

Everybody would simply love to stay in shape. Most people anticipate times when they can look in the mirror and see the perfect body they've always craved for. However for most of us, the twin stumbling blocks of time and finance always seem to be in the way. In the busy world that we live in today, many things we perceive as important call for our constant attention. So finding time to develop the body we dream of becomes a luxury we can't afford. Even when you can manage to squeeze out time, discouragement sets in when you consider the money involved in all the bundle of accessories, clothes, gym memberships you may need to look good. But the truth actually is that you really don't need to spend too much if you want to get into decent shape, and you definitely don't need to spend the whole day in the gym to get results. With some effort and creativity, you can be the person you want to be.

Everything we become boils down to the choices or decisions we make in our everyday lives. Everyone would love to get the body they love, lose some pounds here and there, but it may shock you to know that the first key to getting into the shape you want is by seeing yourself as the person with a perfect body, even before you become it. Does this sound weird? Well as weird as this may sound, it is simply life's principle. What you see is what you get. See yourself in your mind's eye as having that awesome body and then make a firm decision that you will do what it takes to achieve your dream. When you constantly remind yourself in the mirror that you are just few steps away to turning your desire into a reality, you will get the motivation to push on. And remember, you don't need to spend tons of cash and hours upon hours to be in shape as you will read shortly in this article.

Okay you have developed the positive mindset about your body, it's now time to take some actions. You can start with what you already have; your legs. The cheapest way to get in shape is to simply get out and pound the pavement every day. You can run, jog, or walk using just a few minutes a day. All you need is a decent pair of shoes, and you're good to go. A fifty dollar pair will last you six months, so you won't be spending too much per year. This is also a great way to reduce stress, get some time alone, and create those amazing endorphins that everybody has been talking about. Many people are in fantastic shape, and that's all they do.

If you've got some space, you can build up your own weight set over time. You really only need to spend about twenty bucks a month or so to build up an impressive set. Start with some dumbbells, a simple bench, and then a barbell later on. Remember the key is spend less, gain more. Afterwards, look online for some simple exercises you can do with a couple of dumbbells and one of those big balls and then start with the simple ones you can do.

If you absolutely, positively, must get yourself into a weight room of some sort, consider a smaller, privately owned fitness center, instead of one of those big chains. Avoid the ones that have a huge international marketing budget and super models on TV every five minutes telling you to join. That just kicks up the price. If you want a good workout, and don't want to pay too much, skip the glamour and go for a small gym. The kind that's only open from 8 to 8 every day, and has the same guys there every day working out. It will be a lot cheaper, and you won't waste any time.

Another great way to work out is Yoga. There's plenty of videos on YouTube showing you just what to do. Just pick a few poses and go through them on regular basis, and you'll be in shape in no time. The good thing about this is there's literally zero investment. Just use some loose fitted clothes and workout on the carpet, and you're good to go. Of course, there are plenty of mats, balls and other accessories you can buy later if you really get into it but the main thing is you start with what you already have.

If you visit your local library, there's plenty of fitness DVDs you can check out. They've probably got enough so that it will take you a while to cycle through all of them, giving you plenty of variety. Just like yoga, this is virtually free to get started.

When you think about it, getting in shape is all about priorities and sticking to a simple plan and has nothing to do with finances. Now that excuse is out of the picture, you are free to embark on a lifelong journey of exercise. Have fun!

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Healthy Weight Loss Diet - Lose Weight Or Lose Health Or Both? By M Lee

Healthy weight loss diet - It's one of the most profitable marketing strategy that big corporations have put together to make money. If you're thinking about going on a diet choose wisely.

Almost all diet plans on the market claim they can help you lose weight and get a great figure while maintaining or improving your health. In fact, nothing can be further from the truth. Let's look at some of these:

The Slim Fast Diet - You drink a magical shake a day (that tastes absolutely wonderful), eat next to nothing, and you'll lose all the weight you want to and have a beautiful looking figure and still be healthy. You get it all without having to do those nasty strenuous exercises. WOW! If you can drink only shakes for the rest of you life, you'd be set.

The Cabbage Soup Diet - Starting off on days 1-3 you drink only cabbage soup (special recipe) and eat leafy green veggies. The 4th day you eat eight bananas (yes, 8 bananas) and drink skim milk for the whole day. On day 5 you eat 20 oz. of beef with the almighty cabbage soup. Day 6 is pig out on the steaks day. Eat as much as you want to eat, with leafy greens and your soup of the day, CABBAGE SOUP. Day 7 is the final finally. You can only have brown rice and unsweetened fruit juices and vegetables. This cannot be good for your digestive system.

The Lemonade Diet - I like to call this the "liquid draino" diet. You mix a "special" lemonade which consist of 2 oz lemon juice and maple syrup, ¼ teaspoon of cayenne pepper, and 2 cups of water. Make about 160 oz. of this and drink for the whole day. At night, you can drink Herbal Laxative Tea and the next morning you can follow up with a "salt water flush" (2 tsp of salt and 1qt water). You continue this until desired outcome. The idea behind this diet is that it helps to cleanse our digestive track and get rid of all the "leftovers" that are stuck in our body. We will lose incredible amounts of weight but be careful. During the diet, people have been known to experience diarrhea, dizziness, and puking, but once they eat something they will feel energized. NO KIDDING!

There is no argument as to whether or not you will lose weight by following these programs. You will definitely lose weight. But think about what you're giving up by following extreme diets like the ones above. The damage you do to your body when following these diets are be irreparable. I'm not willing to trade my health to lose a few extra pounds, are you?

Don't be tempted to go for the fad diet, jazzy exercise, or magic pill that offers you a quick and easy solution. You know that those programs are mostly half-truths and some are just blatant lies. You are better off with a plan or a guide that tells you the truth.

Find out more information on which diets plans stress a healthy weight loss diet that will make you stronger and more successful. Go for IT [http://top5reviewed.viewimmediately.com]!

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5 Most Common Weight Loss Myths By T L Kuhn

Many people have embraced several food myths in pursuit of healthy weight loss diet. As a result, many people have had to live with resistance to weight loss while others have continued to gain weight. Some of the myths include

• Skipping meals is an effective way of losing weight and dieting - However, research reveals that skipping meals and particularly breakfast is more likely to result in overweight. With skipped meals, a slowing of body metabolism is experienced. This happens in order to preserve stored calories through the process of slowing their need. There is also evidence that skipping meals often results in eating more the next meal or worse still snacking.

Therefore, it is important to consume three regular meals. In case you are working on losing weight, you can consider eating small portions of weight loss diet.

• People inherit a state of being overweight - Most of the experts have proven that genes play an important role in determining the weight of an individual however they have not explained the rapid cases of obesity reported in recent days particularly in the western world. According to the studies that have been conducted, obesity stems from the poor lifestyle adopted such as eating poor diets and failing to exercise. Therefore, making a lifestyle change that involves eating a healthy weight loss diet and exercising can help the family to shift their pounds.


• Dairy products are unhealthy and fattening - On the contrary, dairy products including milk, yogurt and cheese are packed with essential nutrients that play an important role in keeping the body healthy. These products offer a good source of some B vitamins, protein and zinc. They are also packed with calcium, which helps in building strong, healthy bones. With stronger bones, you will be less likely to suffer from bone thinning diseases such as osteoporosis during your later life.

Furthermore, dairy products do not have to be fattening; there are many low-fat products including semi-skimmed and skimmed milk, reduced fat cheeses and low-fat yogurt. Therefore they can be considered in a healthy weight loss diet.

• Carbohydrates are not good for you - This is not true considering that the body utilizes carbohydrates as a primary source of food. Carbohydrates feature about half the calories amount per gram compared to fats. The problem with many people's diet is that it contains many simple carbohydrates such as high-fructose corn syrup and sugar. When people eat low carbohydrate diets, they eliminate high calorie carbohydrates resulting in loss of weight.

However, this type of weight loss does not last for the majority of people. Research shows that eating a weight loss diet that is high in complex-carbohydrates and low in fat is good; furthermore, it offers the best way of losing weight.

• Food eaten late in the night inhibits the process of losing weight - Many people believe eating late in the evening results in the body storing more fat. However, the fact of the matter is that consuming many calories during the day is the reason for the dieting downfall. Therefore, a weight loss diet that contains fewer calories to burn daily you will be in a position to lose weight irrespective of the time you consume the calories.

For much more information on how to lose weight properly, visit my website today.

You can find it at: http://www.Workout-Routines-For-Men.com.

TL Kuhn is the owner of TLK Online Solutions. You can be sure that all of the products that I promote have been carefully researched and are of the highest quality.

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Why Is Breakfast the Most Important Meal of the Day? By Paul Drongo

Don't skip breakfast when you're on a fat loss diet.

Breakfast must be the best meal of the day provided it has all of the main food groups: eggs, steak, bacon, and coffee. It is a strange logic why anyone would ever want to skip it.

But many people apparently believe they can begin their diet by missing the first meal of the day.

The idea is pretty tempting: Remove one whole meal, and you can wipe out hundreds of calories.

However, it doesn't exactly work out that way. Those who eat no breakfast more than make up for it later on in the day. They eat more food, and they eat bad food. Is it surprising that they're not losing any weight?

In a number of experiments, volunteers had a big breakfast one day and no breakfast at all on another.

The day they ate no breakfast, they were hungrier and craved for more junk. And at lunch time, they gave in to that craving and ate an average of twenty percent more than when they ate a full breakfast.

They were also given brain scans as they viewed pictures of different foods before lunch. On no-breakfast days, the brain went into top gear at the mere sight of calorie-packed junk like pizza and cakes.

Therefore it is clear that breakfast is the most important meal of the day. But be careful here -- because WHAT you eat is even more important.

A high carb breakfast of cereal and toast causes people to feel hungrier -- and eat more -- than a breakfast of eggs which is high in protein.

Looks like no breakfast at all!

And that suggests the real breakfast is what you actually want anyhow -- the foodstuffs you've been told aren't good for you. However, they are good for you after all, so have your bacon and eggs.

It's breakfast time.

Broken knees and large waistline.

A lot of years and a lot of pounds -- it's a double burden that'll kill your knees. You must be wondering why you ever bothered to grow old.

These days, you don't even need to be "old" to face debilitating osteoarthritis of the knees -- because the latest studies show that it's kicking in earlier than ever. And you can blame the obesity epidemic for that.

Your hinges simply were not built to handle decades of strain under all that extra blubber.

Back in the early 1990s, most people didn't get diagnosed with the condition until they reached about 70 years. But now, the average age of first diagnosis is just 56 -- and the percentage of even younger folks with the condition is three times higher now, with some getting hit in their forties and even their thirties.

That was unknown just a few years ago. Today, it's boosting the sales of scooter chairs into one of the rare but profitable niche in our economy.

Naturally, the mainstream is fast to recommend its favorite remedy, exercise, as the supposed solution to knee osteoarthritis.

Exercise for already broken knees?

If you'd like a shortcut to lasting and even permanent knee damage, then exercise is the very thing that'll get you there and in a hurry. You can be sure that the cartilage in your knees will be reduced to shreds before long.

You cannot even count on that exercise to ease the strain to help you to lose weight. Exercise alone doesn't reduce waistlines, and study after study has confirmed it.

Only a diet can do that -- and if you switch over now to a diet heavy in fresh animal fats and low in carbohydrates, and you could be able to stop your knees from breaking down to begin with.

But don't delay it for too long. It may be late before you know it.

Paul Drongo specializes in providing news and advice in natural fat loss and weight loss therapies as well as in general health. For more detailed information, visit: http://www.losefatthen.com

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Simple Carbs Are Not So Simple for Your Body By Kristen J Peters

Let's get the boring yet necessary science out of the way shall we? Carbohydrates are one of the macronutrients that your body needs to survive. Along with protein and fats, carbs are part of the building blocks for every cell and therefore function in your body. Moreover, just like everything else in our lives, carbohydrates are classified into two types: Complex and Simple. The difference in each is the number of sugar molecules (I promise not to be this techy next time) in the chain. For example, simple carbs have only one or two sugars while complex carbs have three or more sugars. Therefore, it makes sense that the complex carbs will take much longer to break down and digest while just the opposite is true for simple carbs, they absorb and are digested very quickly. You need both however, it's the source and how much you get that matters.

Simple carbs, a.k.a SUGAR are most notoriously known in the obvious like candy, soda, and fruit "juices". But it is also very important to understand the simple carbs are also known as white, bleached, enriched flours, white rice, white pasta, (notice a connection yet?), and alcohol. Well doesn't that just suck! Yes, it does. Really it does. Most of us were raised on this type of diet. We were just fine with it during our younger years but in our thirties and beyond we may just notice uh, changes in ourselves. "Unexplained" changes. Sugar is also in fruit, vegetables, and milk. So if we are eating these things throughout our days then we are getting enough simple carbs in our diet. Anything in excess is well, just that, excess and will be stored as fat in the body. Does this mean you should give up your fruit for some candy? I won't even answer that one. Fruit, veggies and yes-even milk (I have mixed feelings about dairy that I discuss in other articles) have important nutrients associated with them. Eliminating them in your diet uh... Atkins, will be robbing your body of precious nutrients needed.

Complex carbs are things like whole grains; "whole" meaning the entire grain is intact therefore providing essential nutrition, brown rice, some veggies like broccoli, and legumes that consist of peas, lentils, etc. Complex grains take longer to absorb in the body and therefore doesn't create a spike in your blood sugar. Simple carbs do. Since they are absorbed quickly, they will create elevated blood sugars quickly, working the pancreas extra hard as this organ must deliver insulin to help stabilize your blood sugar. In addition, take the glucose to areas of the body that need it and deliver all the excess to the liver where it's stored as fat and is responsible for causing the liver to produce more cholesterol. What? Sugar is also responsible for high cholesterol? Who knew...

A diet high in sugar is a huge concern for us right now because most everything has sugar in it. Sugar is mostly disguised as high-fructose corn syrup or just corn syrup. A very cheap, highly stable concoction that was founded in the 1970s. A great invention for food manufacturers (long shelf life, cheap alternative to sugar, just a little bit needed which is VERY sweet) but a devastating one for human health. At this moment sugar is the leading cause of obesity and "Adult-onset" Type II diabetes (in quotations because children as young as five are found with symptoms of this debilitating disease). It's also responsible for internal inflammation - this is a topic for a later date as inflammation is the main contributor for a whole host of issues in the body including cancer and almost all autoimmune diseases.

Sugar affects your mood. Have you ever noticed you feel completely awesome after you eat a Snickers bar and wash it down with some Mountain Dew? I know I always did. We received that sugar "high" but as Newton so fantastically put it, "what goes up must come down". That awful crash you felt about an hour later was due to the outpour of insulin your body just put out to help stabilize your blood sugar. Now you're tired, cranky, moody, and irritable. It's just not worth that high. What most people do in that situation is reach for more sugar. Sounds just like a drug addict. In reality sugar acts just like a drug and there really are "sugar addicts" out there. Are you one?

What now? Here are the top five ways to make sure you aren't in sugar excess and you stay that way.

1.) Avoid white sugar. Try to stick with the natural sweeteners like raw honey, brown rice syrup, blue agave syrup, maple syrup, and stevia. Be careful however, with the syrups. They contain a lot of fructose and you must use those sparingly. Once you begin to get the white stuff out of your system and your taste buds have returned to normal, you may just find you don't want things so sweet and enjoy eating foods in their natural state.

2.) Avoid white flour. This is a hard one since it includes all of the pastries, bagels, doughnuts, cakes, cupcakes, pies, breads, and the list goes on. There are really no substitutions here. You will need to reduce these items before you completely eliminate them. For these it's best to just say no!

3.) Say no to the booze. Alcohol is pretty much fermented sugar. When you ferment sugar, you create alcohol. Moderation is the key however; I am not trying to take away all your fun. I want you to be aware of this fact and if it's sugar you want to stay away from then you must include all alcohol.

4.) Now white rice has very little sugar and actually, brown rice has more. It's the fact that rices both brown and white contain mostly carbohydrates so you want to limit the amount. I have no problem with eating rice and as we all know neither do the healthiest people on the planet Okinawa's population. But you must choose the healthier of the two, the one that has not been stripped of all goodness and sent through the processing mill a few times over. Choose brown or whole grain rices.

5.) Reduce your dairy intake. Dairy is made up of mostly lactose. Lactose is a sugar. When you add cream to your coffee your adding sugar with your sugar. When you're eating cheese pizza, you're eating sugar on top of sugar (crust). Just be away and reduce as much as you can.

6.) Read labels. This is the most important piece of advice everyone should adhere to. As I said before sugar is in everything, even newborn formula. You must read the labels for everything that you buy. If it contains high fructose corn syrup, corn syrup or any of the other sugars, which by the way anything that ends in "OSE" is sugar, ditch it! For example maltose, dextrose, sucrose, lactose all sugars.

These not so simple yet simple in theory changes that you make will have a huge impact on your health and therefore life. Even if you can't eliminate everything, just know with each step in the right direction is a step forward aimed at a healthier and happier life. If you have children please share this information with them. It is the children that suffer greatly now and it is our responsibility to make sure they live longer than their parents as this is the first generation of children that is expected to die before them.

Kristen Peters is an Aromatherapist and Holistic Health Coach residing in Raleigh with her husband, three children, and two Chihuahuas. She has dedicated her life to assisting others to Be the Change. Visit her website http://www.kristenpeters.net to download her free eBook entitled: "How 5 Small Changes Can Have a Big Impact on Digestive Health".

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Get Rid of Sugar Cravings - Lose Weight Fast By Sharon M. Jones

If you're reading this it is because you want to lose weight fast, the easy way or you're looking for some magic potion or wand. I hate to break it to you, it isn't going to happen! But get rid of your sugar cravings and it could very well jump start your metabolism into a fat burning machine.

I had a conversation with one of my friends yesterday and she's completely frustrated with the fact she's been "dieting" but can't lose any weight. At the same time she's telling me this she's eating her "breakfast" which consists of one of those supposedly good for you "diet" bars. Now mind you this "diet" bar is the size of a match box and packs in over 200 calories!

A general rule of thumb for dieting is around 400 calories per meal, depending on your activity level, and I'm telling you I'd have to eat 3 or 4 of those to even feel full! Not mention who knows how many carbs, sugars and preservatives are in it just so it doesn't taste like cardboard! She also says eating fresh fruits and vegetables is expensive, but, have you seen how much those things cost?

OK, I'll get off my soapbox and get on to a more serious note. Her biggest excuse to me is she doesn't like vegetables or fruits. But the truth is when we give her fruits and vegetables out of the garden she rants about how great they are and when we go out for dinner she's always all over those fruity sugar filled drinks. So in my opinion that's not entirely the truth. The truth is, like me, she's an addict, a sugar addict still in denial.

Let's face it, if we're in a position where we need to lose weight, it's not because we have diets packed with fruits and vegetables. And if you're like me, you like fruits and vegetables but you would PREFER something loaded with sugar. I mean, don't we all?

How Blood Sugar Affects Weight Loss

1. Excess sugar tells our fat cells to go into storage mode.
2. Fat Burning stops completely and if we are on an exercise program, all the workout does is burn the excess sugar in our bloodstream and if there is any excess sugar left it gets packed into our fat cells.
3. Increased Blood Sugar triggers higher insulin production which in turn decreases blood sugar. That sounds pretty good right? But if the insulin surge brings blood sugars too low it causes lack of energy, hunger pains/cravings which in turn makes us want to eat or cheat and everything starts all over again. It's a vicious cycle.

Controlling Blood Sugar Equals Fast Weight Loss

Regulating blood sugar is the most effective way to maintain fat burning. You can avoid blood sugar peaks and valleys by;

1. Always eating breakfast
2. Eating healthy snacks between meals. This helps control hunger and potential binges. It keeps your energy level stable and could very well be the most effective way to keep your fat burning furnace (a.k.a. your metabolism) melting away the pounds fast.

From one sugar addict to another, I'm not saying it'll be easy and I'm not saying go cold turkey right off the bat. What I am saying is you HAVE to wean yourself off processed sugar foods no matter whether you're looking to lose weight or a healthier lifestyle!

The next time you want something sweet or one of those "diet" bars, try replacing just one a day with a fruit or vegetable. Then once you're good with one time a day do the same thing two times a day and so on. Before you know it, you'll be looking for fruit or vegetables instead of something sugary.

I know, I know, easier said than done but if I can do it, you CAN do it!!!!!

Sharon has used alternative solutions for a healthy lifestyle that include healthy organic eating, Yoga & Meditation. She has spent the last several years motivating friends and family with tips, tricks and words of encouragement. If you are looking for more information like this, visit her website at http://www.freealternativesolutions.com

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The Body's Energy Pathways By Phil J Webster

Our Body's Energy Pathways

In this article we will look the three basic energy systems. Having a basic understanding of how the body will replenish itself for energy will help with your sporting performance or fitness goals.

During daily activity, working lives, or more specifically to this blog for exercise, our bodies require energy to operate. The main ingredient required for energy is adenosine triphosphate or, ATP. Focusing on exercise, it doesn't matter whether you're running a marathon or using one massive short explosive movement, our muscles are powered by ATP. We can only store a small amount of ATP within our cells. In fact there's only enough for a few seconds so it goes without saying that the body must somehow replace or, re-synthesize, the ATP in a continuous cycle. Understanding the energy systems will give you a good understanding or how the replacement of ATP occurs once it's been used. This will also give you the knowledge of which energy system, or systems are used in you chosen sport or when you train for health and fitness.

Before I explain the 3 basic energy systems I mentioned earlier, let's take a look at what ATP is made up of. An ATP molecule consists of adenosine and three, this is where the 'tri' comes from, phosphate groups. As we exercise, the last phosphate group splits away and releases energy. The molecule of adenosine triphosphate now becomes adenosine diphosphate or, ADP.

As I mentioned we need to now replace the missing molecule to replenish our body's limited stores of ATP. Chemical reactions add a phosphate group back to ADP to create ATP. This process is called phosphorylation. If this occurs in the presence of oxygen it is labelled aerobic metabolism. If it occurs without oxygen it is labelled anaerobic metabolism.

So how do we replace the used ATP with the sources available and how do they relate to the different levels of exercise intensity.

The Anaerobic (ATP-CP) Energy System

The ATP stores in the muscle last for about 2 seconds and the re-synthesis of ATP from Creatine Phosphate or, CP will continue until CP stores in the muscles are depleted after about 4 to 6 seconds. This gives us around 5 to 8 seconds in total of ATP production.

ATP -- ADP + CP = ATP

To develop this energy system, sessions of 4 to 8 seconds of high intensity work at near peak velocity are required.

The Anaerobic (Lactate) System

If the body must continue to work longer than 10 seconds there must be another energy pathway to allow the regeneration of ATP. Once the CP stores have been depleted the body needs to call on stored glucose for ATP. Glycogen can be used to form ATP, and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. This energy system is the second quickest available to replenish ATP.

Aerobic System

The aerobic energy system utilises proteins, fats and carbohydrate (glycogen) for re-synthesising ATP.

Fat

Fat is stored predominantly as fatty tissue throughout the body and is a substantial energy reservoir. Fat is less accessible for metabolism as it must first be reduced from its complex form, triglyceride, to the simpler components of glycerol. So although fat is a vast stockpile of fuel, energy release is too slow for very intense activity.

Carbohydrate

Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood.

Protein

Protein can be used as a source of energy, particularly during prolonged activity; however it must first be broken down into amino acids before then being converted into glucose. As with, fat, protein cannot supply energy at the same rate as carbohydrate. There are a few factors relating to the rate at which protein is used. For example, if there are large amounts of one type of fuel available, the body may rely more on this source than on others. The mass action effect is used to describe this phenomenon.

As I mentioned at the beginning this is to give a basic understanding of the body's energy systems and how they relate to different sports or exercise intensity. I hope this helps those who are interested in this side of fitness. Along with mental toughness, understanding this can go a long way to you achieving your goals, or crumbling when it matters most.

Thanks for reading!

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