Winter Workout

The weather outside is downright frigid. Autumn's pleasant temps have given way to an early blast of Winter. This might be a good day to stay indoors. Winter cold doesn't have to keep you from burning calories and building muscles. You can build your ideal lean and toned body shape right in the warmth and comfort of your living room.

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You really can enjoy life more. You can have more energy and more fun. Daily exercise or physical activity can help you live longer and improve your quality of life as you age. And it doesn't need to be strenuous to improve your health. Moderate intensity activity performed over the course of the day can offer significant health benefits for people of all ages.

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Enjoy a healthy lifestyle. Practice healthy habits. Watch what you eat and stay active. Drink plenty of water. Sleep well - and for at least 6 or 7 hours each night. Get up - off the couch and get some exercise every day.

Habits for a Better Life

The benefits you can realize from getting in better physical shape are reason enough to start or continue your own fitness program. No need to hire a personal trainer or join that fancy pants health club. You can enjoy better health and fitness by adopting just a handful of healthy habits.

Try these habits for the next 4 weeks and see for yourself:

1 Get at least 6 or 7 hours of sleep every night. ( If you are under age 20 - try for 9 hours of good sleep every night. )

"Yeah right" you may be thinking. Find a way! Heart Doctors say your heart lasts longer with a more sleep! Plus, your muscles need rest to rejuvenate!

2 Eat a healthy variety of natural foods. Skip the fast ( or should we say fat ) food temptation and opt instead for more fruits and vegetables every day! Enjoy some heart healthy cold water fresh caught salmon a couple times a week. Feed your body the healthy , natural fuels it needs.

3 Exercise - in some form - every day. Walking is a great way to start. Try a variety of sports and routines. Whatever you find you like. Invite a friend - enjoy healthy activities with your family. This just might become your favorite new habit!

4. Just get started. Set a goal for yourself for this week. Make it realistic and something you can actually do. Like "I will walk at lunch every day this week." Then do it. No excuses. Soon you'll find ways to make sure you get your daily exercise time.

Next month make your goal(s) a little bit harder. Walk or run a little farther. Get up a few minutes earlier if you can ( without sacrificing your nightly 7 hours of sleep ) and do some early morning exercise. Don't forget to stretch! Grab a protein rich breakfast and you'll be starting your day like the pros.

5. Learn how to stretch. Focus on the muscle(s) you are stretching and go slow. Breathe slowly and deep while you concentrate on how your body feels. Millions of healthy ( and skinny ) people around globe have discovered the joy of Yoga. That might be worth a few hours in a class or grab a free video at your local library and follow along.

Health professionals agree - if you want to enjoy life more and live longer - your odds are much better if you get some exercise most days of the week!

For the best results - try a balanced approach. Combine weight or resistance training every other day with daily aerobic exercise - like running, walking or even riding your bike!

Start building muscles and getting in shape - fast! You'll probably live longer and enjoy life more!

Enjoy Life More with a Balanced Approach

    Want to slim down and lose weight faster? Combine weight training with flexibility exercises and aerobics. 

     If you think lifting weights is just for pumped-up hard-bodies who flex their pecs in public, think again. 

    Building muscle benefits everyone man or woman, at any age. In fact, older people may have the most to gain from weight or resistance training, because strength is so crucial to functioning independently.

Weight training will give you the strength and endurance

WEIGHT TRAINING IS NOT JUST FOR BODY BUILDERS

• First, get seek out proper instruction on the best type, weight, and number of repetitions you should perform. Go slow at first.
• Try to include at least one exercise for each of the major muscle groups.
• Work the larger muscle groups first (e.g., chest, back, quadriceps), then work the smaller groups.
• Alternate among upper-body, lower-body, and trunk (abdominal) exercises.
• Always allow one day between weight-training sessions. This enables your muscle fibers to rebuild.
• Don't overdo it. If you can't perform 10 repetitions, then youre probably trying to lift too much weight. Start with a lesser amount and work up.

STRENGTH BUILDING TIPS:

Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteals -- at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor-- but don't let it touch the floor.

Push-ups strengthen the chest, shoulders, triceps, and core muscles.How to: Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.

Keep your neck in line with your spine. Don't stick your chin out. Don't hold your breath. To keep chest and shoulders open, keep your elbows out of your line of vision.

The bent-over row works all the major muscles of the upper back, as well as the biceps.
How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands back to the starting position.

The facts are clear - if you want to enjoy life more and live longer - your odds are much better if you get some exercise most days of the week!

For the best results - try a balanced approach. Combine weight or resistance training with flexibility and aerobic exercises!  Start building muscles and  getting in shape and enjoy life more!

Kickstart Your Heart

Do you want to gain even more health benefits from your exercise and physical activity? Gradually add more time to your weekly routine. Start with moderate activities and then add vigorous activities little by little.

To mix it up, you can try 30 minutes of biking fast to and from your job 3 days a week. Then play softball for 60 minutes 1 day. Then lift weights for 2 days.

Try to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer.

Try something new - like playing competitive tennis, jogging or running, swimming laps, jumping rope, or doing heavy yard work. Pump up the volume so that during exercise, your breathing is hard and fast, and your heart rate is increased substantially within a safe heart range.

Everyone in the family can be physically active. Find fun activities that easily fit into your regular family life.

Start moving more:

✸ Walk or ride bikes with your family.
✸ Dance salsa, merengue, or cumbia.
✸ Play soccer, basketball, baseball, or volleyball with your friends.

Your options are nearly endless! Whatever you choose - have fun. Enjoy your journey to a slimmer, more muscular body. Start getting some exercise every day. Do some strength training every other day - building muscles and burning more calories.

If losing weight is one of your goals this year - Start Today! Health experts agree - the quickest way to lose weight and keep it off is exercise and healthy eating.

10 Tips for Better Health and Fitness

1. Start every day with a healthy breakfast.
Breakfast gets you going after a long night without food. And it can help you focus and do better at work or in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with half an avocado or a little peanut butter, yogurt with fruit or berries, whole-grain waffles or even last night's pizza!

2. Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3 Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. Enjoy a handful of walnuts or almonds and some strawberries or grapes! Avoid the stuff you find in vending machines.

4. Work up a healthy sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices and checking out the Nutrition Facts Panel on food labels will help you get the nutrients your body needs!

6. Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more whole grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

8. Join in the fun at work or school.
Take a yoga class during lunch or enjoy other physical activities at school. Join the company basketball league - or start one! Play intramural sports or sign up for a class at the local college or YMCA. Play a variety of sports and enjoy outdoor activities wit family and friends! Sports are a sure way to help you feel good, look good and stay physically fit!

9. Keep Eating Healthy Foods
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Enjoy your favorite pizza at dinner. Then choose lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, pass on a third. Have a glass of water instead!

10. Make Fitness and Healthy Eating Fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, look years younger and feel better! Set realistic goals - don't try changing too much at once. Buy a few pieces of inexpensive home fitness equipment and boost your fitness level without even leaving the house! Put a favorite comedy in the DVD player and roar with laughter while you build muscles and burn calories! Fitness is fun - and helps you get more more out of life!

Exercise, Build Muscles and Lose Weight Fast

Getting in shape and staying fit is vital to a long and healthy life! Exercise and a healthy diet are essential to losing weight and keeping the excess weight off for good. The Good news is you can exercise and lose weight fast!

Exercise or some form of physical activity not only helps build and preserve healthy muscles! Exercise does wonders for your mood! If you want to live longer and enjoy life more - get some exercise most days of the week! To really give your fitness level a boost you might try working out with weights.

Here's a few tips to help you get started -

1. If you're new to weight training - you might enjoy the advice of a qualified trainer. Or -at the very least ask someone who work out regularly. They can offer some great tips on form and working the basic muscle groups.

2. Always give your muscles a day of rest after working with weights! Most fitness experts suggest strength training two to three times a week with at least one day of rest between workouts if you're working the same muscles at each session.

3. Do one exercise for each major muscle group and two or three sets of eight to 10 repetitions. You might try 8 - 10 reps on the bench press and then move to the bicep curls. Find a rotation you can feel comfortable with. Push yourself - and not too hard. Arnold Schwartzenegger didn't build his muscles in one week. Don't go for too much weight too soon!

4. Some experts recommend you take your time - lift the weight slowly to a count of four and then lower to a count of four. This approach reduces your chance of injury.

5. Focus on the muscle your working. Never use other muscles to compensate. You should only be moving the muscle you're supposed to be moving!

6. Tighten your abdominal muscles to help strengthen your core and lower back.

7. Once you get comfortable lifting a certain weight you might increase the number of reps for better tone. If you want bigger, stronger muscles - gradually increase the amount of weight you lift.

8. Stretch your muscles before and after every workout. Stretching helps your muscles stay flexible. Try yoga or pilates to help maintain healthy, flexible muscles!

Building muscles and strength will add an extra boost to your calorie burn! You'll soon feel more energy and enjoy a more toned and healthy body shape! If you're still wanting to lose some weight - add weight training or some kind of resistance training to your schedule and watch your fitness level soar! Exercise frequently and build muscles to lose weight fast - and keep it off!

Save Your Money and Improve Your Health

As we entered the local Family Video one of the first signs we saw touted fitness videos for free! Yes - free! All kinds of videos offering various workouts. All free! Everything from Denise Austin to basic yoga.

Did you know that yoga has been around for more than 5,000 years? Today, you see lots of super stars and athletes practicing yoga, but it's a great activity for anyone! No matter what other activities you participate in, yoga can strengthen your abilities by increasing flexibility, staying power (endurance), and your ability to focus. The benefits from Yoga can be quite remarkable!

And all you need to get started is a free video! Or tag along with a friend to a local yoga class. Head out to the library for another source of free fitness videos!

YouTube has free videos covering just about every kind of exercise you might imagine. You don't need to spend a small fortune every year at the local fancy pants health club. ( Although, health clubs are great for meeting other fitness lovers and you can usually get some great advice and tips from others at the gym! )

Invest in some simple fitness gear - a good pair of running shoes, and an exercise mat. Add a few small hand weights and a jump rope. Get a good sturdy exercise ball. If you want to really burn massive calories - invest a good rowing machine or an elliptical trainer. You can burn some serious calories right at home with just a few simple pieces of home fitness equipment! Put a favorite funny video in the video player and laugh away your cares while you enjoy the road to better fitness! Why not have some fun while you're building those ab muscles and sculpting that tighter tummy?

If the weather permits - dust off your bicycle - or find an inexpensive used bike and head out for an evening journey to better fitness! You can goes as fast as you dare and really kick in the fat burners - or just cruise and enjoy the scenery! For the best results - mix in some brief bursts of speed every few minutes or so. You'll give metabolism a boost and burn even more calories for hours after your ride!

The possibilities are nearly endless. Enjoy your journey to better health and fitness while you save your money!

Burn Those Extra Pounds Off!

Have you ever looked down at your belly and wondered - how in the Sam Hill did that happen? What happened to that skinny waistline you had in college and high-school? Life happens - we graduate and move on to a less active lifestyle. Start playing a little less and maybe working a few more hours?

Lack of exercise and physical activity causes our muscles to get soft, and if food intake is not decreased accordingly we tend to add body weight which is almost always fat. Once-active people, who continue to eat as they always have after settling into sedentary lifestyles, tend to suffer from “creeping obesity.” The dreaded pot-belly!

If you consume 100 calories a day more than your body needs, you will put on about 10 pounds in a year. You could take that weight off, or keep it off, by doing just 30 minutes of exercise daily. The combination of exercise and diet is the quickest way to lose weight - and keep it off.

How much exercise is needed to make a difference in your weight depends on the amount and type of exercise, and on how much you eat. Aerobic exercise burns body fat. An average adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat.

Although that may seem like a lot, you don’t have to walk the entire 30 miles in a single outing. Walk a mile a day for 30 days to arrive at the same result! Just remember to be sure you don’t increase your food intake or you will negate the effects of all that walking. If you want results a little sooner - walk faster and farther. Or, mix in some jogging.

Vary your intensity - run as fast as you can for a minute. Then walk for 3 or 4 minutes. Then walk really fast - or run again. Repeat this routine several times or until your body tells you its time to stop! These intense bursts of speed will kick-start your metabolism and help you burn off some major calories!

Do some weight or resistance training - building muscles three days a week to supplement your aerobic workouts and you'll soon have a leaner, sexier body! You can really get rid of that belly much faster if you get at least 40 minutes if vigorous cardio five times a week! Walking is safe for 6 or even all 7 days of your week. Lots of people enjoy having a day of rest. Your body will thank you!

If you've put on a few inches since you left school - try to find as few as 30 minutes a day for exercise. And another half hour or so every other day for building your muscles! The results will be well worth your small investment of time! The quickest way to lose weight is frequent exercise and eating healthy foods!

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Do your body a favor! You'll be glad you did!

Lasting Weight Loss Starts with That First Step!

Small steps lead to big results. Kobe didn't just become a superstar overnight. He worked hard - a little ( or a lot ) each day and eventually became the basketball powerhouse so many enjoy watching today! Whether you want to run a marathon or just lose a few pounds - you can reach your goal if you just start with a few small steps!

The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. Take your time – and strive to make exercise and strength training a lifelong habit. You’ll be on your way to a stronger, leaner and sexier body in no time! If weight loss is on your list of goals - you'll get the best results if you combine daily cardio with strength training every other day!

After the first week or so of strength training, you should start doing each exercise with weights that you can lift at least ten times with only moderate difficulty. (If a given exercise seems too difficult—if you cannot do at least eight repetitions — then the weight you are using is too heavy and you need to scale back.) No worries – take your time. Small steps lead to big results! Just keep at it!

After just a few weeks of strength training, reassess the difficulty of each exercise with your current level of weights. You may start doing the overhead press with one-pound dumbbells, for example. By the end of the second week, the exercise may feel too easy—that is, you can easily lift the one-pound dumbbell through the full range of motion and in proper form more than twelve times. Increase your weights to two- or three-pound dumbbells and see how the exercise feels at the new weight level!

To realize the greatest benefits of strength training, it’s important to consistently increase the intensity of your workout by challenging your muscles with heavier weights. This continuous challenge helps your muscles grow strong – and stay that way! Progressing slowly will boost your feelings of accomplishment and your self esteem!

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Make the choice – start slow and gradually increase your time and intensity. And, be sure to include some time for stretching! Stretching will help keep your muscles flexible and healthy! Building Muscles is one way to tone your body and pump up your metabolism and burn those fat cells!

Remember - the quickest way to lose weight and keep it off is with daily exercise and eating healthy foods!

Tighter Abs

They look so good on the beach - or on the basketball court - or in the wrestling ring. How do those volleyball pros manage to keep their abs so tight? How do they stay in such great shape? The answer is best summed up in two simple habits. They exercise frequently and they enjoy eating healthy foods! They train hard and play hard!

Eating healthy seems like the easy part of the equation. A few simple changes and we can all start enjoying the same healthy diets as the pros. We can all eat more fresh fruits and vegetables every day. We can all start our day with a protein rich breakfast to fuel our vigorous workouts!

The physical training doesn't have to be worrisome. We can all find time in our hectic schedules to fit in just thirty minutes of vigorous exercise! And another half hour three times a week for some body shaping strength training! Surely you can whittle down your schedule to arrange some time just for you! Be selfish. Closely guard your fitness time.

If it were easy we'd all look as toned and athletic as those beach volleyball stars! We can achieve great fitness results if we devote only an hour a day to better fitness!

Why not start today? Find someone to go jogging with. Or head out to the nearest tennis courts and sweat off a ton of calories! Tonight - go dancing. Find your favorite partner or someone totally new and have a blast while you dance away even more calories!

Maybe a quick walk around the neighborhood is more to your liking. Whatever you choose you can start toning your stomach and the rest of your body today! Push yourself a little. Run for an extra couple of minutes. Mix in a few short bursts of speed - go as fast as you can. Try it in the first half of your workout - you'll burn off more calories! Pick up your pace and really get your heart and lungs pumping. The best way to lose belly fat is to work it off with plenty of vigorous exercise. Mix in some ab exercises to help shape those muscles and burn off even more calories!

Hop on your rowing machine and really tighten up those abs while you develop your arms and legs too! You can sculpt your body to have tighter abs and better tone. You can look as good as the pros! And, just as important - have even more fun while your doing it!

Building Healthy Muscles

Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That's why it's such an important part of warming up before physical activity and cooling down after.

Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.

A good routine should work each of the major muscle groups, and needn't take long. Five to 10 minutes is all you need. Try these Rules to Stretch By before you begin:


* Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.

* Stretches should always be gradual and gentle.

* Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.

* Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard.

* Don't rush through your stretching routine. Take your time - use it to prepare yourself mentally and physically for your workout. Visualize your success. See yourself in a smaller size! Or reaching that finish line.


Who needs the frustration from getting involved in an activity you enjoy, only to injure yourself and be forced into rehab? Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep your muscles healthy!

If losing weight is one of your goals - try these easy body slimming tips.

Building Muscle Means Burn More Fat

Building lean muscle — lifting weights or with weight-bearing exercise like swimming or jogging is a terrific way to kick start your metabolism. Your Muscles burn almost three times as many calories as fat.

Schedule several fat-burning workouts every week, and you'll melt away up to 150 extra calories every day! For hours after your workout is over!

Adding just 15 minutes of exercise - like walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body burns about 100 calories of energy to walk one mile, depending on your body weight. ) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same.

You could easily drop 40 pounds this year - just by walking 4 miles a day!

Some ideas to help you get started and keep moving:

1. Choose activities that you think you’ll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

2. Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don’t let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

3. Set short term goals. Don’t expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

4. Vary your workouts. Change exercises or invite friends to join you to make your workout more enjoyable. There is no “best” exercise – just the one that works best for you. It won’t be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

Plenty of other activities besides walking give you the benefits of an aerobic workout. Choose the ones you enjoy most, and have a great time while you get in shape. Here are some more ideas:

* Jogging – Start slow and build up your time and distance

* Swimming – low impact and great for your whole body!

* Rowing – Excellent overall fitness workout.

* Golf – For the best results - try walking and carry your own bag.

* Tennis – enjoy melting away fat with friends

* Cycling – go for a ride with your favorite friend and loved ones!

* Dancing – Take your spouse or loved one out for an enjoyable evening and burn some calories!

Make exercise and healthy eating two of your daily habits. You can have a much healthier body – and outlook towards life in a surprisingly short time. Start getting in shape fast and soon you’ll find that feel way better! You’ll notice an improved attitude. You’ll have a leaner, sexier body!

The average gym or health club membership costs over $400 a year. Jogging is free! Save money and enjoy better fitness using a few simple tools. And remember - the fun is in the journey! Enjoy your path to better health!

Tone Your Body

Walking and Jogging are great for overall fitness and losing weight. You can tone your body even quicker if you add some strength training to your fitness plan. Start building muscles and kick-start your fitness level. You can tone your body and feel more energetic with every other day weight lifting.

Experts generally agree that taking a day off in between strength training workouts is best for healthy muscle growth.

Getting Started:

Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.

You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. Just keep in mind that muscle-strengthening activities don't count toward your aerobic activity total.

There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following:

* Lifting weights
* Working with resistance bands
* Exercises that use your body weight for resistance (i.e., push ups, sit ups)

More tips for building muscles

Start Your Day Off Right with a Healthy Breakfast

Would you like to burn more calories all day? Have more energy and better focus for whatever your day brings? Start your day with a healthy breakfast! After your morning workout enjoy a healthy meal with plenty of protein and some complex carbs to give you more energy all day! Breakfast protein does wonders for your metabolism throughout the day!

Try a healthy egg-white omelet for a good source of protein. Toss in some chopped green peppers and maybe some spinach! Top it off with some lowfat shredded cheese. Add a slice of whole wheat toast dipped in olive oil.

Or how about some yogurt with your favorite fruit blended in? Or toss some plain - nonfat yogurt and a banana and some blueberries in the blender and enjoy a delicious smoothie. For an added boost of protein Get Optimum 100% Whey Protein! Bodybuilding.com's Protein Powder of the Year -4 years in a row!
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If Building muscle is one of your goals - have some protein with breakfast and give your body the fuel for explosive muscle growth! Get some exercise daily and workout with weight two or three times a week for best results.

Keep eating healthy and start your day off right with a healthy breakfast!

Kick-start your morning - every day - with a healthy breakfast!

Building Muscles with protein

Our bodies need fuel to help us build muscles and lose weight. Protein is the fuel. When we exercise we use the protein and build or sustain muscles! Many of us simply don't get enough protein to fuel our workouts.

Here are some tips for including more protein in your healthy eating choices:

Go lean with protein:

Start with a lean choice:
The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

The leanest pork choices include pork loin, tenderloin, center loin, and ham.

Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean.

Buy skinless chicken parts, or take off the skin before cooking.

Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as fresh-water salmon, trout, and herring. ( Try to avoid farm raised fish - they tend to have more unhealthy chemicals. )
Some ideas are:

* Salmon steak or filet
* Salmon loaf
* Grilled or baked trout

Remember - you need daily protein to fuel muscle growth and development. Try to include some protein in your daily choices and keep building muscles!

Fundamentals Lead to Longer, Happier Life!

Joined an online prayer chain recently. Worried about my son's baby brother - who needed eye surgery. We were very fortunate. The Doctors were able to identify and hopefully correct his eye problem.

One thing I've learned from this new prayer experience is - the many people who are worried about health issues.

There is hope. We can help ourselves avoid the need for expensive health care.

The fundamentals never seem to change. They are simple and effective. Work hard at getting in shape. Then keep working hard at staying in shape! It takes daily discipline. Healthy eating and keeping physically active are proven to lead to healthier, happier, and longer lives.

Health care costs continue to rise. We are so lucky to live in a time when medical science can help us to overcome illness and lead longer lives. We can help minimize our need for expensive medical care. We can shape our lives by staying in good health.

Avoid the headache and stress of worrying about health issues. Get in shape and make every effort to stay in good health. You'll save money and heaps of worry. We can't prevent every challenge by getting in better shape. My son's little baby brother had no control over the accident behind his eye injury.

And we can take some simple, fundamental steps to ward off sickness and greatly improve our quality of life! Start exercising, building muscles, and getting in shape fast! And stay there!

Looking Great at the Lake

The average person consumes between 800,000 and 900,000 calories each year! An active person needs more calories than a sedentary person, as physically active people require energy above and beyond the day's basic needs. All too often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output. The quickest way to lose weight is the combination of healthy eating and exercise. By increasing your daily physical activity and decreasing your caloric input you can lose excess weight in the most efficient and healthful way.

The concept of energy balance is relatively simple. If you eat more calories than your body needs, the extra calories are stored as fat. If you do not take in enough calories to meet your body's energy needs, your body will go to the stored fat to make up the difference. (Exercise helps ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.)

Exercise and building muscles is the best of the natural and healthy ways to lose weight fast. Start getting in shape fast - The quickest way to lose weight fast is with daily exercise and healthy eating. Start exercising and eating healthy and you'll be on your way to looking great at the lake this Summer!

Natural and Healthy ways to Lose weight Fast!

Millions of Americans are dieting at any given time, spending more than $33 billion yearly on weight-reduction products. In a nation where healthy food choices are so readily available - we often find ourselves tempted to take the easy, fast-food choice. ( Or should I say "Fat Food" ? )

Luckily we have many natural and healthy ways to lose weight fast. The basis of any weight loss program should include two very basic fundamentals. Exercise and eating healthy are equally important if you want to lose weight naturally. And keep it off. Daily exercise helps you build muscles and burn more calories throughout the day!

"There are no shortcuts--no magic pills," says Lori Love, M.D., Ph.D., of the Food and Drug Administration's Center for Food Safety and Applied Nutrition. Losing weight sensibly and safely requires a multifaceted approach that includes setting reasonable weight-loss goals, changing eating habits, and getting adequate exercise.

So set your goals. Make a plan. And then take action. Don't worry if you fail to reach your goal initially. Just keep after it. Keep exercising! Stick with the healthy eating choices! Eating Healthy is just one of the natural and healthy ways to lose weight fast! Try a variety of healthy food choices. Join a team. Try different sports! Have fun while you are losing weight!

Breaking the myth

"I just don't have time today" I thought. As I bit into that second donut - full of sugar and fat. My pants were starting to feel a bit tight. OK, I admit it - they fit fine last year. They've been a little tight for a few months now. "Maybe they are shrinking" I first thought.

Then I looked in the mirror! Why do we convince ourselves it is OK to let exercise wait. Why do I tell myself that 2nd donut won't really hurt anything - for the fifth day in a row? It's so easy to hide behind mistaken beliefs or myths. Some common myths and the realities behind them:

Myth 1. Exercising makes you tired.

As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress.

Myth 2. Exercising takes too much time.

It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not have to take more than about 30 to 60 minutes, three or four times a week. If you don't have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life.

Myth 3. All exercises give you the same benefits.

All physical activities can give you enjoyment. Low-intensity activities - if performed daily - also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories. Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity.

Myth 4. The older you are, the less exercise you need.

We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. In general, middle-aged and older people benefit from regular physical activity just as young people do. Age need not be a limitation. In fact, regular physical activity in older persons increases their capacity to perform activities of daily living. What is important, no matter what your age, is tailoring the activity program to your own fitness level.

Myth 5. You have to be athletic to exercise.

Most physical activities do not require any special athletic skills. In fact, many people who found school sports difficult have discovered that these other activities are easy to do and enjoy. A perfect example is walking - an activity that requires no special talent, athletic ability or equipment.

Well, I hope you'll be smarter than me. Don't give in to these easy-to-believe myths. Start today - just do one thing that you know is healthy for you! Take a walk after school or work. A nice fast-paced walk. If you start making healthy choices now - you'll soon begin to look better and feel better! Exercise, building muscles and eating healthy all lead to better, improved self confidence.

Luckily, we have within easy reach - many natural and healthy ways to lose weight fast. Start today. Make today the beginning of a new chapter in your life. A healthier lifestyle. Start exercising. building muscles, and getting in shape fast. You'll see a difference in how you feel about yourself. You'll a more energy. An improved outlook on life. Start today!

Simple steps will have you getting in shape fast!

A balanced diet is a key part of any weight control plan. A diet high in complex carbohydrates and moderate in protein and fat is a good complement to a healthy exercise program. Your diet should include enough calories to satisfy your daily nutrient requirements and include the proper number of servings per day from the "basic four food groups": vegetables and fruits (4 servings), breads and cereals (4 servings), milk and milk products (2 - 4 depending on age) and meats and fish (2).

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your body weight.) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same. To look at energy balance another way, just one extra slice of bread or one extra soft drink a day – or any other food that contains approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you do does not increase.

The solution is simple. Skip on the soda and the sugar laden, empty calories. Start eating healthy and getting plenty of exercise. The quickest way to lose weight is with daily exercise and eating healthy!

A good cardio - or aerobic - workout at least four or five days a week will have you on the road to getting in shape fast.