Changing diet, behavior and exercise

Changing diet, behavior and exercise

You have already taken the first steps toward changing diet, behavior, and exercise patterns. Only you have the power to take charge and follow through on your new plan for better health.

Keep in mind the factors that increase risk for atheroselerosis and coronary heart disease in persons who, like you, have been diagnosed as having elevated cholesterol. Cigarette smoking, obesity, insufficient exercise, high blood pressure and diabetes all compound the danger of disease in a person who also has the major risk factor of high cholesterol. How fortunate that you can eliminate or control these risk factors by simply making the one-day-at-a time choice to live a healthy life.

Millions of Americans have already made this choice, shifting toward vegetables, fruit, fish and chicken and away from the saturated fats found in meat, butter, lard, milk and cream. According to the U.S. Department of Agriculture, there has been a marked improvement in per capita consumption of products affecting coronary heart disease risks. Since 1960, use of eggs is down 21 percent,fluid milk and cream down 19 percent and butter down 43 percent. Consumption of fish and chicken are up 20 percent, respectively. Purchase of low-fat and skim-milk products has increased by 300 percent since 1970. Advice from the Framingham Heart Study, a recent epidemiologic study on heart disease and diet, states: “If Americans would smoke less, get more regular exercise, keep their weight normal, follow a diet lower in fats and take care of their blood pressure, they would have better chances of avoiding, or at least postponing, heart problems.”Is Diet alone-monitoring intake of calories, cholesterol, fats and sodium–can go a long way in reducing the risk of atheroselerosis and coronary heart disease. For example, excess weight and high blood pressure go hand in hand.

Besides controlling weight by reducing fluid retention, lowering sodium intake is an important step in controlling blood pressure.

Diabetes, another risk factor, may often be controlled by diet. Just losing weight will bring certain types of diabetes under control:

A healthful diet combined with exercise is doubly effective in helping to guard your health. Studies have shown that exercise alone helps keep cholesterol levels low.

For one study, Finnish lumberjacks consumed about 4,760 calories daily, with a high proportion of their fat obtained from animal sources. Yet their blood cholesterol levels were no higher than those of other men in the same area who ate less fat. The Finnish researchers believe that physical activity was an important factor in keeping cholesterol levels low. After receiving your doctor’s approval, it is recommended that you begin your exercise program with walking. As soon as you get the medical okay, get started! You don’t need trendy, expensive clothes; you don’t need a team, an opponent or a partner; you don’t need to drive anywhere, invest in equipment or join costly dubs. All you have to do is step out your front door to start on the path toward living healthfully.

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Training and Diet

Training and Diet

Beneficial athletic training is nothing but a building-up process of the nerves and muscles. Every man starts with a certain quantity of each, and if he wishes to add to his supply he can easily do so by judicious treatment. The main questions with ambitious athletes are what shall I eat, how often shall I practice, how much shall I take, and how am I to know when to stop. These are pretty hard questions to answer, for men vary so in the amount of exercise that they can take.

In treating to show that training can this subject my intention is a method of healthy body easily be followed by the average business or professional man who has athletic propensities. The great drawback to most essays on athletic training is that a mode of life is advised which is too far out of the way of a man’s ordinary routine to be followed with comfort or even success. The average amateur can afford neither the time nor the inconvenience to train the way a professional would.

College men as a rule, train very much as professionals do, for they have the time and generally the enthusiasm. When a man’s training becomes irksome it does him no good, for the state of his mind prevents his system from being built up. The ideal training is the kind that is taken with no especial object in view, for there is no fear then of its being overdone, and the amount of physical work a man can take with profit is a question that can be solved ‘with a little experience by himself in a better way than others can do it for him.

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How to find time to work out every day

How to find time to work out every day

Follow these tips to shave 15 minutes off daily activities, and you won’t be too busy to hit the gym.

The secret to finding time for a workout is really about one simple strategy: ditching the stuff that’s wasting your valuable time. Here are 15 easy ways to shave 15 extra minutes out of your day–and put them toward your fitness goals.

1. Sign Out Facebook. People average seven hours a month on the social site. Do the math and it works out to 105 minutes each week, or 15 minutes every single day. You don’t have to banish FB, but limit it to two short sessions a day.

2. Say No! When someone (not your boss) asks you to do something you don’t have time for, say, “I’m sorry, I can’t”–and feel the freedom wash over you.

3. Plan Your Day. Schedule your biggest task of the day for when you’re most focused and productive. You’ll get it done more quickly than if you try to tackle it during a natural low point.

4. Resist Multitasking. Trying to do too many things at once often means getting nothing done. Pick an item from your to-do list, and do it and only it. Each task will get done faster when it gets your full attention.

5. Record Your Shows. An hour-long TV show contains just 40 to 42 minutes of real content–the rest is commercials. Invest in a digital TV recorder so you can free up time to pursue more healthful activities, like 15-minute workouts.

6. Don’t Be A Neatnik. Is it really all that important that your apartment is spotless? Stop wasting precious potential gym time polishing picture frames.

7. Buy Time. Pay for services that suck up tons of time. Before you pooh-pooh the idea of hiring a cleaning service, sit down and do a little math. When you think of the few hundred bucks you blew on shoes and all the time you’ve spent scrubbing the tub, you may want to reconsider your expenditures.

8. Put It In Ink. You find time for everything on your calendar because it’s there in black and white. Block out your workouts as you would work appointments.

9. Set A Timer. All the little things you plan to do for just a few minutes–surfing the Web, cleaning the fridge–can suck away hours. Keep a kitchen timer nearby. When you start a task, set it for 15 minutes. Then stop when the bell rings.

10. Touch It Once. When a paper comes across your desk or an e-mail hits your inbox, deal with it right away. Piled-up paper and messages create distracting clutter, and you waste time revisiting each issue again (and again).

Six shortcuts to drop weight faster

Six shortcuts to drop weight faster

Cycle instead of walk, eat every three hours, and you could see results in a week.

Most things worth achieving—getting a college degree, finding your perfect mate, building a career, raising a family—take time and effort. But that doesn’t mean we don’t want to take a few shortcuts when it comes to achieving the body of our dreams. Fortunately, you can hit fast-forward on your better-body goals with these simple, science-backed tricks for speeding your fat burn. No, you won’t transform overnight, but you could start to see results within a week, and even the world’s biggest brainiac can’t earn a bachelor’s degree that fast!

Join the Breakfast Club

People with a lifelong habit of eating early have a waistline about 2 inches smaller than that of breakfast skippers, The American Journal of Clinical Nutrition reveals. An A.M. meal may boost metabolism; it helps your body make less of an enzyme that raises cholesterol. Rise and dine—within 90 minutes of waking up.

Six shortcuts to drop weight faster

Snack Regularly

Going too long without food (five hours or more) slows your metabolism, causing your body to burn less fat than normal, says Debra R. Keast, Ph.D., president of Food & Nutrition Database Research in Okemos, Michigan. It can also lead to blood sugar dips, cravings and hunger that make it harder to control your choices at the next meal or snack.

The fix: Have a healthful snack about three hours after breakfast and another three hours after lunch, suggests Lauren Slayton, R.D., founder of Foodtrainers in New York City. Try a 6-ounce nonfat plain Greek yogurt with 1 cup of sliced strawberries, or 2 Wasa light rye crackers topped with ¼ cup part-skim ricotta cheese and a drizzle of honey. These 100-to-200-calorie snacks will help keep your blood sugar and insulin levels steady and your energy level humming along.

Spin Off

People who cycled 6 miles a week for only six months lowered their insulin level by 19 percent, but walkers who covered the same ground saw no change, a study from the Karolinska Institute finds. (High insulin is tied to weight gain.) Biking works more muscles, amping up fat-burning metabolism, which can keep insulin in check. Pedal the pounds away!

Get Green Tea

Drinking three cups of the brew daily may spark your metabolism to burn 30 extra calories a day, a study in Medicine & Science in Sports & Exercise shows. Doesn’t sound like much? That’s 3 pounds off a year—diet-free! The compound ECGC in the tea makes it easier for your body to burn fat. Sip your way slim today!

Pump Some Iron

Start thinking of your gym’s weight room as the “lose weight” room. Strength training, which only about 17 percent of women do, speeds metabolism, torches calories, and sculpts sexy muscles. It’s so effective, in fact, that you should put cardio on the back burner and make strength training 60 percent of your routine—no joke, says Holly Perkins, an ExerciseTV trainer in Los Angeles. Embrace free weights, especially barbells, which work more muscles (you have to hold them steady as you lift) than machines. Remember that the muscle you’re gaining weighs more than the fat you’re shedding; at first, you may not drop pounds, but you’ll be smaller and firmer—go by how your jeans fit.

Clock Your Sets

To melt fat faster while you strength train, limit the time between sets. Exercisers who waited only 35 seconds between sets decreased their body fat by 27 percent more after eight weeks than those who rested three minutes, researchers at San Antonio Catholic University of Murcia say. Shorter rests keep your metabolism humming along and your heart rate up, so they shave minutes off your time at the gym and help your afterburn for hours once you’re back at your desk.

Easy mistake that derails your workout

Easy mistake that derails your workout

Whether on an elliptical, a treadmill, or a stair climber, holding the support bars is a bad idea.

The minute your workout starts to intensify, the temptation is always there: grab the rails. Whether you’re on a stair climber, elliptical or treadmill, reaching out for those support bars can undermine your workout in ways you probably don’t realize.

It may seem harmless to get your balance or hold yourself up a little, but it’s very easy to support half your weight without really trying that hard. And on a stair climber, for example, supporting half your weight with your arms can cut into your calorie burn by as much as 35 percent, according to Zack Barksdale, a professional fitness trainer at Cooper Aerobics in Dallas, Tex.

And as counterproductive as those lost calories are, Barksdale, who holds a Masters of Science from Baylor University, says the long-term effects are much worse.

“The bad thing about it is that you’re not activating your core,” he says. “You’re not working on posture if you’re holding on, and you’re not engaging your muscles naturally.”

That doesn’t just risk your cardio development. It might risk injury. “Later on down the road,” Barksdale says, “if you fall during any kind of physical activity, your shoulders aren’t going to have the range of motion to safely catch you. You’ll end up doing things like tearing your rotator cuff.”

Generally, Barksdale says it’s best to avoid the stationary machines if you can and get outside or to an indoor track. Instead of pushing down steps on a stair climber, you could be pushing your body weight up on stadium steps, which is a much more natural motion. It will also ensure your core is engaged, since there will be no rails to support your body weight as you go up.

But if the gym is a daily stop, and the machines are a part of the routine, there are some things you can do to maximize your time on them.

First and foremost: don’t reach for the rails. “If you don’t hold on, your neurological system is going to have to fire like crazy, which will give you better balance and reflexes for life,” Barksdale says. “If you’re holding on to railings, as you get older, your balance is going to start to go. We see it all the time.”

Also don’t think that just because you’re holding railings or poles that move with the motion of the machine, that you’re not doing harm.

“You’re moving your feet forward and backward, but if you’re holding on to handles that move as well, it will make your lower back tighter and tighter every day,” Barksdale says.

The fix? Go slow and engage your arms and core into the motion of the exercise to promote balance and strength. Too often, gym-goers amp up the speed on their machine and have no choice but to grab the rails for balance.

“If you’re going so fast that you’re having trouble staying up without holding the railings, that tells you that your core isn’t strong enough to go that quickly, and you need to work on that first before you start going so fast that you need to grab the railings,” Barksdale said. “It’s better to start off slow, and be able to balance.”

Workout mistakes to avoid for better results

Workout mistakes to avoid for better results

When you stick to a routine, it is easy to become, well, stuck. If you are not cut down, toning up, or feeling any kind, it is probably due to an error following year. Read on to learn how to restart – and get the body you want pronto!

Mistake 1: You can count on Cardio Peel Off Pounds

For most women, sweaty aerobic exercise is not enough. “Research shows that weight loss is minimal if it is accompanied by a plan,” said Amy Luke, PhD, a nutritional epidemiologist at the Stritch School of Medicine at Loyola University of Chicago. “We can compensate for the extra energy we burn during physical activity by at least the rest of the day, or more commonly, we feel hungry after working, so we eat more.”

The solution: Keep your diet in check. To remove a book, which is 3500 calories in a week, aim to eat 300 calories less each day (300 x 7 = 2100) while burning 300 calories of exercise five times a week (300 x 5 = 1500) . “You plan for the year. You need to plan what you will eat after,” says John Porcari, PhD, professor of exercise physiology at the University of Wisconsin-La Crosse and fitness advisory board member. Drink plenty of water also helps.

Mistake 2: You race through your representatives

Two things could happen here: Either your weight is too light, which is often the case for women, or are too heavy, and you let the momentum or gravity take over. Either way, your muscles are not sufficiently challenged, so they do not get more toned.

The solution: If you do not believe you’ve done just about everything you can do at the end of a game, choose a heavier weight. “You want there to be some pressure on the representatives of the second-last and last,” says Barbara Bushman, PhD, professor of exercise physiology at Missouri State University in Springfield. Achieving lighter weights when Do not move the weight with a regular check as you raise and lower.

Mistake 3: You Overcrunch Your Abs

If you make more than three sets of 15, you are wasting your time. “Crunches are not additional to your waist cinch,” says Michele Olson, Ph.D., professor of exercise science at Auburn University in Montgomery, Alabama, and a FITNESS advisory board member. “We work the rectus abdominus, which is only one of the four muscles of the abdominal wall. But there are three other deeper muscles [internal obliques, external obliques, transverse abdominis] that give you a lean appearance by helping you with your posture.”

The solution: Take a break temporarily from your usual crunches and try the Pilates-based movements: (1) board (balance on the floor on forearms and toes and hold for 30 seconds), (2 ) Double-leg stretch (lie on your back, knees bent at 90 degrees with feet in the air and shins parallel to the floor, shoulders off the floor with your arms loosely clasping her knees, extend your legs and V arms wide, then back to top), (3) side planks (lie on the floor on your right, leaning on his right elbow, feet stacked, lift the hips, using your left hand on the ground in front of you to support Hold for 5 counts, then lower Do 10 repetitions, switch sides .. and repeat). Do 10 repetitions of each movement, three or four times a week.

Mistake 4: you aim to stay in the area to burn fat

No wonder you think you have to do this to lose weight: Many cardio you mean when you are above and below the zone. But the reason to stick to the low intensity exercise has been completely discredited. “Because fat takes longer than carbohydrates to convert to energy, you burn a higher percentage of it while sitting or walking when you run. So the old thought was that in low intensity of exercise that you could torch body fat and lose weight, “says Porcari. But the theory did not work in practice.”

In one study, we had people walk or run for half an hour . On average, the marchers burned 240 calories, 44 percent were fat, so they burned 108 calories of fat. Runners burn 450 calories, 24 percent were fat, so they burned 120 calories of fat. You look at total calories or fat calories, the riders arrived safely in the lead, “says Porcari.

The solution: There is nothing wrong with low-intensity exercise, especially if you have common problems. “But to lose weight, you will probably need to do for more than half an hour. Just for general health, the recommendation is 30 minutes five days a week, “Porcari said.

Mistake 5: You Skip the Warm Up

You may think you are saving time, but you’re actually just affect 5 to 10 minutes of your workout. “Your body needs to warm up literally so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently,” says Michael Bracko, a sports physiologist and Director of the Institute for Hockey Research in Calgary. The result: Each step feels like less of a slog, and burn calories in full swing.

The solution: Bracko said that the best warm-up is to do your exercises chosen a low intensity. Runners, for example, should work, then run. “Continue until you break a sweat,” says Bracko. Alternatively, you can try to “dynamic” stretching, which moves are taking body through the range of motion you’re about to do. For a runner, which can mean high knees, butt shots, and forward, reverse, and rushed next door. “Avoid static stretching where you hold poses for several reasons. Reality soothes the system and can affect the performance”, Bracko says.

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Deepika Padukone: Fitness and Weight Loss Secrets

Deepika Padukone: Fitness and Weight Loss Secrets

Envy of a million ladies and desire of a million men, she is the perfect epitome of beauty, good health and fitness. You long for a body that resembles her perfect, hour-glass figure, and wish you had a flawless, glowing skin she is gifted with. But then, as they say, fame doesn’t come cheap – so did she have her quota of rigor, sweat and days of grueling hard work, which have finally paid off with her bagging the title of being one of the most promising talents in Indian film industry. From being a sports enthusiast and a top notch model to a talent in Bollywood, Deepika Padukone has come a long way.

She has worked upon herself, upon her diet, weight and fitness, to now be in an enviable place where she can call the shots, make heads turn and keep the flab away. And all of this, with strict discipline that can only come from the love of being healthy and beautiful.

A 24 year old, who speaks of good health, wellness, beauty and fitness in one package, that’s Deepika Padukone for the uninitiated! So, what’s the mantra behind this lissome beauty?

Simple: “Make fitness your way of life”. And with this mantra in mind, we take you through what goes in the making of the ravishing Deepika Padukone!

“Vow to remain active – Make it a ritual”

Deepika has promised herself to not let a day pass without having indulged in some form of activity, be it workout in the gym, yoga, free exercises in her garden or even playing badminton. And this in itself is enough to show how she has been able to maintain herself! Fitness has been a habit for Deepika, a daily ritual, that she just cannot ignore. And if you make it a habit to workout each day, you would never feel like you have actually worked out, it would seem like any other regular activity.

“Do what suits your body best”

Deepika believes in doing the activity that suits her body best, rather than going with the flow. “There is no point in doing what everyone else is doing, if it troubles your body” she affirms. zDeepika does not go by a compulsion to hit the gym, and neither does she indulge in weights if it’s a boring day. Depending upon her mood, time and situation, she takes to different activities including gymming, an hour at the badminton court, practising yoga or even shaking a leg at a dance studio.

Deepika’s fitness mantra combines of:

Gymming: “I go to the gym whenever I can. When I am travelling, I do make it a point to work out in the hotel gym”. For those looking at weight loss, here’s what she has to say, “just like me, you need to combine cardio with weight training, because then can you lose weight and tone up at the same time”.

Yoga: Deepika swears by yoga and makes it a point to practice it every evening. “I do yoga in the evenings”. Yoga helps in rejuvenating the mind and the body and makes for a great overall body workout.

Daily walks: “If I can’t go to the gym, I walk twice a day, half an hour in the morning and half an hour in the evening” confesses Deepika. And by the way, did you know walking is considered to be one of the best cardio exercises for a woman?

Dance: Now this is what sets the ravishing 23 year old apart from her contemporaries. When not in the mood for the gym, Deepika prefers shaking a leg to loud music! Jazz, Bharat Natyam, Kathak, you name it and she does it! “In my modeling days, this dance training gave me grace and poise; today, it helps to keep me fit” quips the talented actress.

Get up early, run and play: Deepika attributes her body’s flexibility and agility to “the days when I used to play badminton. I used to get up early and run for 40 minutes and do heavy weight training. It helps me now in terms of flexibility”.

Her diet:
She loves to: Deepika is a diehard foodie and loves to binge on Thai food and chocolate desserts. She does not believe in starvations and confessedly, “lives to eat”. But then just as she enjoys the pleasure of being a gourmet, so does she make it a point to not miss her workout sessions either! “Only diet or only exercise won’t help in overall body weight loss. You have to combine the two” she explains.

A balance of carbohydrates and proteins: She takes a balanced diet with carbs and proteins.

Eat smart: “If it’s a dosa, I have it minus the potato filling; if I am having eggs, I take only the white portion and if I have idlis I substitute coconut chutney with a pudina chutney”. Bottomline: Watch what you eat!

A rice lover: While you may fret at the sight of rice for fear of piling on calories, Deepika being a South Indian and a self confessed rice lover, has never had to shy away from the versatile grain for the fear of weight gain. “I guess my body is so used to rice, that it doesn’t react to it at all”.

Homemade food: “During shoots I eat regular homemade food with dal, two rotis, sabzi, raita, salad or sometimes it is non vegetarian food. But if it’s studio food then I stick to idlis and very light food”.

Breakfast – a must:

Deepika has three main meals in a day, breakfast being the most important of them all. “I can’t do without breakfast. I have a huge breakfast – upma, idlis, dosa, parathas – whatever it is, I eat a lot of it.” Now you know why they say, breakfast like a king!

No rice at night:

Deepika strictly makes it a point to avoid rice and non vegetarian food at night.

Dislike curd, but: Those who hate having curd, you’ve just got company. Deepika is not the one to like curds, but she compensates for it by having milk and cheese. Do you?

For the picture perfect, Personality – her skin, hair, looks

The first thing in the morning: As soon as she gets up early morning, which is not later than 7 am, is to “have a glass of water”. “Drink lots of water to keep your skin clear” advises Deepika, yes, that is the one thing that sure has contributed to the glow and suppleness of her skin.

Cleanse, tone and moisturize: Deepika’s daily skincare includes cleansing, toning and moisturizing. “Healthy skin needs mild cleansing, for which I use gentle soaps. I use mild products that do not strip my skin of essential proteins”.

Be regular with your hair: Get regular hair cuts, so as to keep the split ends away and condition your hair each time you wash them, so that they remain flowing, and silky.

Dare to experiment: While on one day you would spot her in Jeans and a simple white tee with a hair band, the next day it would have to be a pink flowing dress with a smart up-do and in short pants and sports shoes with a ponytail the next… so keep experimenting too!

C’mon girls, let’s go the Deepika way!

Find out more on Deepika Padukone Forever site

The workout women avoid – but shouldn’t

The workout women avoid – but shouldn't

Relying on aerobic exercise alone isn’t the most effective way to get a beach-ready body.

Just because you’re not playing for 20-inch biceps and strong thighs thunderous as the muscle heads in the gym does not mean you should shun the gym. Lifting weights gives you an advantage over the belly fat, stress, heart disease and cancer and is also the most effective way to look hot in a bikini. And yet women are still hesitant: Only about one fifth of force women to form two or more times per week.

Here are 12 reasons why you should not live another day without hitting the weights:

1. You will lose 40 percent more fat.

If you think cardio is the key reading of belly fat blasting, store: When Penn State researchers developed diet into three groups: no exercise, aerobic exercise alone or exercise and aerobic fitness they have all lost about 21 pounds, but the push shed 6 pounds more fat than those who did not pump iron. Why? Lifting loss was almost pure fat, the other more fat and muscle.

Further research on the dieters who did not rise shows that, on average, 75 percent of their weight loss is fat, while 25 percent is muscle. Muscle loss can decrease your weight scale, but it does not improve your reflection in the mirror and it makes you more likely to gain back the fat you lost. However, if the power train weight than that you will help protect your hard earned muscle and burn more fat. Burn more fat faster with this workout routine of high intensity.

2. Your clothes fit better.

Research shows that between the ages of 30 and 50, you probably lose 10 percent of total muscle in your body. Worse yet, it is likely to be replaced by fat over time, according to a study. And that increases your waist, because a pound of fat takes place 18 percent more than a pound of muscle.
Read more “The workout women avoid – but shouldn’t”

Set realistic, specific goals for your workouts

Set realistic, specific goals for your workouts

Sometimes it can feel nearly impossible to get yourself in shape, which is why personal trainers are so helpful. Not only do they give you that extra push, but you also get the benefits of their expert knowledge and experience. Even with their guidance, however, your efforts will be in vain if you aren’t following the right diet and fitness regimen for you. To find out exactly how you can improve your fitness routine, WD spoke with top-notch personal trainers for their secrets to getting the most out of your workout and living an overall healthier life.

1. Set realistic goals and be confident.

Before starting your path to a healthier lifestyle, it’s important to be realistic about how much time you have for the results you want, and how you can achieve them. Colleen Faltus, private trainer at The Sports Club / LA in Boston, suggests compiling “a list of both short- and long-term goals. This will keep you motivated to accomplish and surpass them; it will give you focus and add some variety to your workout.” Another trick to staying focused? Be confident! Trainer Bill Trimble, founder of the workout program Extreme Bill Trimble, says, “if you’re not confident and determined you can achieve your goals, you won’t. Make sure you try to stay positive and keep your head up, even on those rough days.”

2. Get specific about what you want to achieve.

Although you may think your trainer will automatically know what you want, that isn’t the case. Trimble says telling your trainer exactly what your goals are is the key to success. A weight-loss plan, for instance, will be different from a plan for someone trying to build muscle. Your trainer will design a routine based on your individual needs and lifestyle, so letting him or her know exactly what you want up front will help you get the most out of the experience.

3. Have fun!

“Working out should be enjoyable. Your personal trainer is there to push you a little bit, but not intimidate,” says Trimble. During your initial consultation, talk with your trainer about activities you enjoy, your schedule and exercises you don’t particularly like. This way, he or she can devise a routine you’ll love. Another key factor to having fun is variation. “Incorporating other elements of fitness besides cardio will increase the likelihood of faster and more efficient weight loss,” explains Faltus. Another plus? You’re less likely to become bored if you try new things.

4. Performing each exercise correctly is imperative, so watch your form.

To achieve the best possible results and stay injury-free, follow your trainer’s instructions about proper form. This is especially important if you’re doing an at-home workout on your own. “Model the video or demonstration exactly, paying special attention to the trainer’s breathing technique and form,” Trimble urges.

5. You should begin to see results within 12 weeks.

Depending on your workout plan, the three-month mark can be a good indicator of how you’re doing. “In about 90 days, you should be able to notice results—whether it be that your jeans are a little looser, your quality of sleep is better or you just feel good all around,” Trimble says. Many people lose motivation if they don’t see results sooner, but you’re changing your physique, so 12 weeks is about how long it will take before your workouts begin building lean muscle.

6. Communication is the key to success.

As with any relationship, communication is vital when it comes to a healthy and happy experience. Faltus recommends giving your trainer feedback about how you are or aren’t liking the exercises, what is or isn’t working and anything else that’s on your mind. Most often, your trainer will check in with you before and after the workout. So use the opportunity to talk! “You know your body better than anyone else, so speak up at each session and your experience will be that much more enjoyable and exciting,” Faltus says.

7. You’re going to have bad days.

“You’re going to fall off the wagon and have off days at some point,” says Trimble. “But get right back up and begin again without getting discouraged.” The biggest problem trainers see in their clients is that their emotional confidence starts to dwindle when something goes wrong. “You have to believe in yourself and [believe] you can do it,” Trimble says. So, if you splurge on your eating one weekend, don’t beat yourself up—just give it your all during your Monday workout session.

8. If you don’t have a trainer, you can still stay motivated.

On those mornings when you just can’t get yourself out of bed, it’d be pretty nice to have a trainer waiting for you at the gym. But you don’t need a trainer if you know how to find motivation elsewhere. For one thing, Trimble recommends working out with a partner for extra encouragement. He also suggests choosing a fun workout so you’ll look forward to it. “These days, so many programs are easily accessible, such as at-home boot camp workouts, circuit training, online videos and specific plans such as the P90X workout.” And perhaps most important, be consistent. If you exercise on the same days every week, not only can you schedule around your workout, but you’ll be more likely not to miss it.

9. You have to eat right, too.

Personal trainers aren’t miracle workers, so after you leave the gym, make sure you follow the diet plan you’ve established for yourself (or with the help of a dietician). One way Trimble helps his clients eat right is by encouraging them to keep a food journal. “Nutrition can be a problem, so writing it down and being able to look at it with my clients is helpful,” he says. Not only will you be able to discuss what you’re eating with your trainer, but you’ll also become more aware of your food choices—and rethink that second piece of cake! One way Faltus suggests you start a good nutrition plan? Let yourself cheat. “Eating balanced meals filled with fruits, vegetables, grains and protein will prove successful in the long run. But remember to give yourself a ‘cheat’ nutrition day on the weekends.”

10. You’re probably not getting enough sleep.

“Lack of sleep causes a decrease in energy and motivation to accomplish both short- and long-term goals.” Not only are proper sleeping habits important for you mentally, but if you don’t rest your muscles properly before and after a good workout, you risk injury. Faltus says to “adjust your sleep schedule and get both quality sleep and a decent quantity of sleep. You’ll notice the difference in your overall performance, and your muscles will thank you too.”

Common fitness myths to ignore

Common fitness myths to ignore

Thinking that all calories are created equal could be holding you back from your health goals. To be fit, you must stop letting myths like these you remember.

1. Walking is not as effective as the race.

Of course, you burn about twice as many calories as running for 30 minutes walking 30 minutes. But if a runner and a walker to cover the same distance, they burn about the same number of calories. So if you’re willing to take the “slow road, you’ll probably lose much weight. In fact, studies have shown that the duration of your exercise is more important than the effort you exert.

2. Exercise increases hunger.

It is a common misconception: If you burn hundreds of calories during a workout, you’ll end up eating more. But research shows that exercise has no effect on food a person needs, with the exception of endurance athletes who exercise for two hours or more per day. In fact, research shows that exercise often stifles hunger during and after training.

3. It does not matter where your calories come from.

Calories are not created equal. Firstly, certain foods (especially proteins) take more energy to chew, digest, metabolize and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different types of foods have different effects on your blood sugar. Refined carbohydrates (think white bread or cookies and fruit drinks) to increase levels of blood sugar dramatically, which promotes fat storage, weight gain, and hunger. fibrous foods such as apples, as well as proteins, raise blood sugar less, making it more friendly to your waistline. Finally, foods that contain lots of water, like vegetables and soup, tend to fill their bellies with fewer calories, so you’ll stop eating their way before you stop eating foods that are calorie dense.

4. Diet alone is sufficient for sustained weight loss.

You will lose weight in the short term by reducing considerably the calories, but experts say exercise is what keeps the books for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to support that fat tissue does. In other words, the more muscle tissue you have, the more calories you burn at rest. In fact, some studies suggest that in the long run, if you had the choice always eating less or exercising more than ever, the exercise would be best for weight loss.

5. There is no better time for exercise.

If you’re simply walking to regain their health or take off some weight, it does not matter when you do it as long as you do. But if you’re an athlete looking for a quality coaching, choose the afternoon when body temperature is highest. The muscles are warm reaction time is fast, and the force is at its peak. If you push harder, so you burn more calories.

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