Making Weight Loss Simple

I spent my life on diets and really don't think I truly enjoyed any of them. I hate the thought of a diet because it means there's a start and an end - so then what happens? All I ever really wanted was something I could maintain that fit my lifestyle. What I found is a way to "release" weight, not "lose" it - I don't ever want to "find" it again! Our body composition changes with weight loss so it is important to take measurements throughout your journey and not just rely on the scales. I released 3.4kg which didn't seem like much, however, I dropped 2 dress sizes. 

My body composition completely changed. You need to write down your health goal, know what you want to look and feel like and then set goals for each step of your journey. This is so important so you stay motivated, especially if you have a big goal. I really just wanted to gain more energy, knowing the weight loss would help. I was so glad I took measurements, my actual weight management journey continues - I strive for better health with a balance.

In order to release weight, you must intake less calories than the calories you burn in a day. So yes, you will have to modify your food and/or increase your exercise. Some of you may not be ready for exercise yet and that's okay, you can build up to it. Exercise is an excellent source of burning calories, not to mention numerous other benefits. You will want to choose a combination of cardio as well as weights. Choose something you enjoy - bike riding, running, walking, surfing, basketball, skipping, skiing - for your cardio and mix it up as often as you can.

 Your body adapts to what you are doing and by changing it up regularly, it will have to keep working different muscles. Weights are really important to keep your muscle mass which keeps your metabolism elevated. Please don't think you're going to bulk up if you do weights - that's another program altogether! When designing your weight loss journey it is important to choose whole foods as opposed to refined or processed foods. 

The easiest way to remember this is to shop on the outskirts of the supermarket - fresh is best. The frequency of your meals and snacks is also important to keep your metabolism working. Ideally 3 meals and 2 snacks per day ensures you are feeding your body regularly. I'm loving the changes in my body and health and hope you decide that now is the time to make a difference.

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6 Exercises for Disabled or Frail Seniors

Seniors who are facing a serious disability or are frail from an illness or accident need exercise too. Nursing homes have found that arm and leg exercises performed with residents during the day helps them sleep better at night and stimulates the appetite of those who may have trouble eating.

Even if an elderly person seems to be totally without functional capacity, it's scientifically and medically known that when engaged in a strength-training program on a regular basis, spontaneous activity is improved. Light aerobic exercises and mobilizing joints may also help with osteoarthritis issues.

Psychological benefits are also prevalent when seniors engage in regular exercises. It has been shown to relieve depression symptoms, cognitive abilities and provides a sense of self-confidence. Cardio is also improved as the senior gets more oxygen because of the light workouts.

Below are some of the main exercises for seniors who may be disabled or frail or suffering from an illness where much exercise is prohibitive:

Stretching - Even seniors confined in a wheelchair can perform stretching exercises. Stretching improves range-of-motion, joint and muscle health and strength and flexibility. Stretching movements should be customized for seniors as to time and type of exercising involved.

Strength - Resistance training is the best way to improve strength in disabled or frail seniors. It helps build muscles and endurance and can increase mobility of the seniors and prevent serious falls by improving balance.

Wheelchair sports - It's especially helpful for seniors who are confined to wheelchairs to become social and active. Adding some competition to the workouts can be adapted to a wheelchair by practicing basketball, weightlifting, track and field and more.

Chair aerobics - This is performed while the senior is in a sitting position and involves rapid repetitive movements. These movements will raise the heart rate, help burn calories and result in more mobility.

Swimming - Many health centers and hospital facilities offer pool therapy. A water aerobics class is an excellent choice for those who may be immobilized or have little leg function.

Cardio - Seniors can get an excellent cardio workout by "air-punching" - simply punching at the air either with or without weights. Playing along with an Xbox or Nintendo's Wii makes it even more fun.

The benefits of exercises to disabled or frail seniors can't be stressed enough. Exercise boosts the mind as well as the body and can greatly improve the physical state and mental state of all seniors. Be sure to tailor the exercise to the fitness level of the senior and speak to a health care provider for the go-ahead.

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5 Ways to Rev Up an Aging Metabolism

You don't have to take an aging metabolism sitting down. By getting up off the couch and moving a bit each day, you can keep your metabolism purring and feel and look younger.

An aging metabolism ranks right up there with saggy skin, gray hair and more defined wrinkles as you age. It slows you down and helps you lose muscle mass - as much as 50% -- by the time you hit seventy years of age.

You'll also burn less calories as your metabolism slows, bringing on the weight gain and other problems associated with too much fat, such as diabetes and heart problems. Here are 5 great ways to boost your metabolism and fight the aging process:

Eat smaller amounts of food, several times per day - Rather than practicing the "three meals per day" routine, try eating small amounts of food every couple or three hours. This keeps your metabolism working at burning calories and has the added benefit of keeping you filled up so you don't binge.

Always eat breakfast - Your metabolism is still in the "resting" mode when you wake up, but when you eat breakfast, your metabolism will awaken and burn the calories that would otherwise be stored as fat. Also, you won't be in danger of over-eating later in the day because you're too hungry.

Add some aerobic exercises into your regimen - Keeping your metabolism humming along means that you must add some aerobic activity into your daily routine. A few minutes of swimming, brisk walking, biking, dancing or hiking can boost your metabolism and help prevent weight gain.

Restful sleep can fight fatigue - When you don't get enough slumber or it isn't a relaxing type of sleep, you may be so tired the next day that you can't or don't want to exercise. You may also tend to eat more - and less healthy - food, causing weight gain and a sluggish metabolism.

Add strength training to your exercise regimen - Aerobic exercises are must to rev up an aging metabolism - and so is strength training. Working with weights, resistance bands or other equipment designed to build muscle is important to help fight muscle loss that occurs as you age and to keep your metabolism working properly.

Even if you have medical problems or a disability which keeps you from vigorous exercising or strength training, you can find ways to move as much as possible. Engage in any opportunity to move your arms, legs and torso when you can. Getting up to change the television channel or practicing chair exercises are much preferable to doing nothing.

Medications can also slow down your metabolism. If you suspect that you're taking a prescription medication which is making you lethargic and you're gaining unwanted pounds, speak to your health care provider about an alternative medication or natural remedy.

John Rivers, an Independent Team Beachbody Coach, and his wife Beth enjoy helping individuals reach their health and fitness goals. Their unique support style through social media is a very integral part of their accountability model. Find more info at HomeWorkoutsWork.com or sign up to Join their "private" Facebook group. "Friend" John today to start reaching "YOUR" goals.

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Workouts for Women Who Want Great Legs

Every guy loves a woman who has good legs, and every woman wants to have good legs that I from my own perspective. In-order to get those sexy legs a lot of hard-work is needed because no good thing ever comes easy, so ladies if you want those super sexy article this article will provide a lot of tips for your benefits. Here are a few leg workouts for women that are guaranteed to workout (pun intended).

Plyometric squat

This is an easy workout for beginners, what you have to do is stand on your feet, squat down with your knees being approximately 90 degrees. Now softly jump up and down while you are still squatting. It is advisable to use the strength of your legs to explosively jump up. With your knees bent make sure you land softly. To make sure this exercise works do 3 sets of 8 reps everyday for maximum results.

Plie

Stand straight with your feet apart vaguely wider than your shoulders, also make sure your toes are pointed out. Stretch your arms in a straightward position in-front of you, then lower yourself into the squat position. Go up and down and repeat, also make sure that go as low as you can on the squat, and don't let your knees go further than your toes. This particular exercise is hard to do at first but you know how the saying goes, no pain, no gain.

Sun salutation

This is somehow a yoga exercise and it focuses mostly on building the muscles in your leg, if done right and on a regular basis the results will bring you excellent results. You are going to need a mat to do this one. Keep your feet together while standing on the mat and both your arms by your sides, make sure that you dispense your whole body weight fairly on the soles of both your feet. With your knees bent place your hands on the floor strictly shoulder-width apart, now jump with both feet backwards and at the same time lift your hips. Do 5 sets of 8 reps everyday.

These 3 leg workouts for women are meant to bring out the muscles in your legs, but only if done right. If you want to turn those heads while you are walking in the street then I suggest that you try any if not all of these exercises.

For more Fitness and Workouts Tips at http://www.workouts.org

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Tips for Riding Your Bike in the Snow

How to Ride Safely in Snowy, Winter Weather

While it may seem like riders hang up their bikes for the winter season, the truth is that thousands of cyclists continue to ride all year-round regardless of the weather. With the introduction of new, improved cycling equipment, more durable riding attire and an increased interest and awareness of the ability to ride in the winter weather and specifically snow, more and more riders are keeping their bikes going throughout the season. While it is possible to ride a bike in the snow, there are some safety tips to keep in mind to help riders stay on their bikes and riding safely even on snow-covered terrain.

Use the Right Bike

When riding in the winter, it is important to be aware of the different materials that are used on snowy roads and trails and how they can affect the performance and condition of your bike. Many state road workers will use grit, salt, and sand to help treat roads for wintery conditions and, just as these materials can be damaging to a car, they can also be very damaging to a bike's gears and suspension. When riding in the winter, it would not be suggested to use an expensive bike only to have it destroyed by the elements - instead use an older, used bike that can be designated specifically for winter riding. If you are using a "road" bike instead of a hybrid or mountain bike, consider using wider tires with better grip than the standard tires or slicks you are using during seasonal riding.

Stay Warm

Even in the coldest weather, athletes and outdoorsy people will tell you it is still possible to sweat from doing outdoor activities. They will also tell you that the key to staying warm is layering your clothing. When riding in winter weather, make sure to add the right layers to your attire - these layers should include water wicking base layer, insulating fleece, and a water-proof outer layer. Fewer layers are generally needed for legs since they are continually pedaling the bike. Also, do not forget to keep hands and feet warm as well by wearing insulated layers that will keep the heat in and the cold out. You may also want to consider some type of leg balm for added warmth while riding.

Know the Road Conditions

Generally, when state road workers treat major roads, the conditions are generally the same for riders as they are during other seasons since the salt, sand, and grit are added. Bike trails are often plowed as well, but it is still important to consider the condition of any trail or road before getting on the bike. Black ice and slippery spots can be very hazardous to riders, so it is important to take caution when going out in wintery conditions. Also, it is important to be aware of cars around you - drivers are much less aware of bikers in the cold of winter so make sure you see them and they can see you for safety. One final thing to remember is that roads are cleared less often in the winter, which probably means more debris, such as stones and glass, will be on the road causing potential hazards for your riding.

If you are going to be riding your bike in the snow, you may need some Skratch Labs Apples & Cinnamon to keep you warm! Did you know that CyclingTraining.WS offers free USPS Priority Shipping on all Skratch Labs orders? For more information or to place an order,

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Best Treadmills To Lose Weight

Looking for the best treadmills to lose weight? Most people don't know that many treadmill brands come out with new models every year.

So treadmills are always changing in terms of what they offer you. Many times for instance a treadmill that was a "Best Buy" 3 years ago is not such a great value for the money today - because there are newer models at the same price that give you more.

So if you're looking for the best treadmills for weight loss, here are a few suggestions of different models that will help you see results fast.

#1 Incline Trainers - Burn up to 5 Times the Calories

Incline trainers are a new hybrid type of treadmill on the market - and my top choice for super-fast calorie burning.

An incline trainer works like a treadmill - but it adds a 20 - 40% incline instead of the basic 10 - 15% incline. Walking on a high incline incinerates calories because it uses more of the larger muscles of your legs (which need a lot more calories to function).

In fact, some trainers like the Nordictrack incline trainer series can help you burn 5 times the calories as walking on a regular 0-incline treadmill.

So instead of burning 100 calories in 20 minutes - you can burn from 400-500 calories! That's a big difference! And you'll see results quite quickly.

Not all brands make an incline treadmill trainer - but you can find a few Proform or Freemotion models on the market.

The most popular brand of incline trainers right now is Nordic track - mainly because they also add other goodies to their machines like web browsers, HD video workouts and even decline for added crosstraining.

#2 Treadmills with TVs - Spend More Time on Your Treadmill

Let's face it - when you're distracted from your workout, you usually end up staying on the treadmill longer and burning more calories.

So any feature that makes your workout more enjoyable or takes your mind off the treadmill is going to help you drop pounds easier.

And a built-in TV where you can watch your favorite shows is a great option. While you can't find as many treadmills with TVs as there used to be, there are a few brands that make them - including Smooth and Nordictrack.

These TVs are usually cable-ready and you can even hook up your DVD player to them.

#3 Online Interactivity and Web Browsers - Make Workouts More Enjoyable

This is another great way to distract yourself while walking or running. There's a whole new crop of treadmills coming out that have everything from online fitness tracking to web browsers.

So for example the treadmill might keep track of your workouts and then you can go online and see your fitness results graphed for you. This is a great motivational tool that can push you to burn more calories and go longer during workouts.

Some treadmills are even coming out with full-color, touch-screen web browsers. So you can go online and surf the net while you walk, read emails or watch YouTube videos.

Brands that offer online fitness tracking include Lifespan, Proform, Smooth and Nordictrack.

Brands that offer web browsers include Proform and Nordictrack.

#4 Treadmill Desks - Walk While You Work

Treadmill desks are hybrid treadmills that have desktops built into the console that can be used as a workspace. They can usually hold your laptop, phone, notes and more.

These are mainly meant to be used for slow walking while you work (about 1.0 - 1.5 MPH). But because you end up walking for longer periods (and not sitting - which can slow your metabolism), you actually end up burning a lot of calories throughout the day.

For example if you walk at a leisurely pace while you work for a 5-hour workday, this can add up to 500 - 600 calories!

Some treadmill desks can even be used for fast treadmill walking workouts when you're not working on them. Brands that make treadmill desks include Proform, Nordictrack and Lifespan.

So those are 4 examples of the best treadmills on the market that can help you lose weight fast.

It really comes down to your preferences and needs. But the good news is that the market is always improving - and you can definitely find something that suits your budget and lifestyle!

Want to learn more? Review the latest 2014 treadmill models at my weekly blog and website here.

Or click here for the latest 2014 incline trainer reviews.

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All About Electrical Muscle Stimulation

The benefits or harms of Electrical Muscle Stimulators (EMS) have been under the scanner for years now and contradictory reports have been published in this regard. While some call it the elixir for supernatural strength, others term it as unnatural and harmful. What these stimulators do is that they replicate the production of electric current inside body through a device which is attached to the electrodes in contact with our skin. This electric current, stimulates the muscles in the applied area to contract and thereby strengthening them. However, it is no substitute for exercising and ought to be used for injury recovery purposes. Some of the common benefits and harms that come hand in hand with the use of Electrical Muscle Stimulators are as follows:

Benefits

Aids Athletes: High profile coaches have been known to use these stimulators for training the players at various levels. The stimulation helps them to enhance their peak performances in around a fortnight's time and also ensures faster recovery from injuries. Not only is it used for rehabilitation but is increasingly being used in training of runners, football players, body builders and other strenuous athletes.

Faster Recovery: Even a small injury can easily jeopardize the career of a sportsperson and Electrical Muscle Stimulation aids the injured players to recover faster and retain a fitter physique. The results achieved with EMS's are such that the player is able to return to the field with a strengthened body despite being in rehabilitation. Damage to bones, ligaments, tendon etc. are greatly soothed by these.

Harms

Faux Machines: Since it is a latest technological advancement, the market is thronging with machines which use the basic EMS formula for weight loss and calorie burning. Although calories are burnt through their use yet it isn't as systematic as a traditional exercise routine would be. One shouldn't be tempted to use EMS as weight reducing tactics while sitting on a sofa and relaxing. It has to be complemented with other forms of physical training.

Others: If not used under proper guidance, the stimulator can also lead to muscle tear if it has been turned too high for one's endurance. The electric current and adhesive on electrodes can also result in skin allergies and irritation. Since the stimulator works on electric current generation, it may interfere with other implanted electrical medical devices. For such users should always consult their doctors before resorting to use EMS. If any of the so far mentioned cons occur, one should seek professional help at earnest.

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