Myths And Misunderstandings About Exercise

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“I can eat whatever I want; I'll just burn it off later.”

“Sit-ups and crunches are the way to flat abs.”

“Eating lots of chocolate will help me lose weight.”

Okay, I made up that last one, but my point is that there are all kinds of misconceptions about exercise and fitness out there that we've heard quoted as 'fact'. Unlike the last one, they usually have a bit of truth to them, which makes them believable. Even so, it helps to know what works and what doesn't. In that vein, here are some of the most common misunderstandings about exercise and the truth behind them.

The calorie count on the cardio machines is accurate. While the 'calories burned' display can be a good motivator to keep going, chances are it's not totally accurate. The reason for this is that we all have different body compositions and different weights, two things most machines don't ask about. Even if they ask the questions, most of us don't know how much of our bodies is fat and how much is muscle. These things make a big difference when it comes to accurately calculating the number of calories you've actually burned. This doesn't mean that it should be ignored so much as taken with a grain of salt. In this vein-

As long as you exercise enough to 'burn it off', you can eat whatever you want. Exercise is great, but it doesn't 'undo' a bad diet. Not only may you not 'burn it off', foods have effects on your body other than just adding calories. There are nutrients, fats, cholesterol...you get the idea. Burning calories won't unclog your arteries. Try to eat right too.

The number on the scale is the main way to track your progress. When I worked at a weight loss clinic, this was something I heard all the time. This isn't quite true. While we do want to get down to a healthy weight when going through a fitness program, there are more things to consider than just a lower number on the scale. How do your clothes fit? How do you feel? What does your body look like now? These are important questions because we don't just lose fat; we may also gain or tone muscle. Muscle weighs more than fat, but it takes up less space. That is why you look and feel thinner, even if you haven't gone down in pounds.

Women shouldn't lift weights because it will make us 'bulk up'. Our muscles may get more toned, but the estrogen in our bodies makes it harder for women to actually build muscle. We definitely should tone our muscles because they help us burn more calories. Testosterone is what makes it possible for men to gain muscle, which is why some female bodybuilders take testosterone to help them bulk up. This can cause problems later down the line, so don't try it. Toning will do much more good. On the other hand-

'Six packs' and tones arms can be gained by doing 'spot exercises'. Even if the muscles do get toned, you won't be able to see it if there is still a layer of fat on top of them. Lose the fat first.

Hopefully now you have an idea about what exercise does and does not do for you. I'm writing this just as much for myself as for you, because I used to think all of these at one point. Now we just have to put the facts into action. Speaking of which...anyone want to go for a run with me?

:)

Why women should incorporate boxing

When you think of boxing do you assume it is just for men? Well, if that is the case then you are missing out on a huge opportunity to be in the best shape of your life. Boxing is growing for women and finally gaining the recognition it deserves in the fitness circuit.

Get the thought out of your head right now that you will be beaten up. Boxing is not just two people going at it inside a ring. There are endless ways to learn how to box without ever having an opponent in front of you.

Boxing skills for any female:

~Find the nearest gym that offers boxing aerobics and try a class. They are generally a half an hour to an hour long and can be extremely fun. Take water and a towel with you, you're going to need it! The instructors are usually boxers or those that once were professionals. It will show you how to throw certain punches and a few moves on your toes that will keep you fit!

~Hire a boxing trainer. They are not very expensive and currently you can find a good one in virtually any city. They will train you by using padded mitts that you throw your punches into and they will have you train in three to five minute spurts. You will learn how to throw your punches correctly and with the right form using your weight to your advantage.

~Bag work. You can join any boxing gym and just show up and hit the bags if you wish. No trainers, just taking your day out on a canvas bag and feeling great afterward. Buy your own set of gloves, either bag gloves or training ones which should be around twelve ounces in size for most women. The general membership fees for these types of gym are rather cheap, some but twenty dollars for the whole month if you just want to use the bags.

~Sparring. This is when you fight in a practice setting. The trainers can set you up with someone else in the gym that is relatively your same size and you both practice hitting each other with the proper head gear on. It sounds more abusive than it really it is, you do not walk away injured or hurt in any way. If anything, it will boost your confidence quite a bit!

You can always buy bags and use them in your home as well. It is recommended to learn the appropriate techniques first so you do not hurt yourself or suffer from any joint injuries. Wrapping your hands can also help steer clear of any sore knuckles the following day and buying a speed bag may be a great alternative for you as well.

3 Key Elements To Losing Weight

Anytime you are looking to lose weight, whether you are in the market for losing ten pounds or one hundred pounds, you must fully comprehend how the body operates when it needs to lose weight. You must have three key principals to any great weight loss outline. Determination is first, without it you are going to be faced with temptations and not follow through with your goals. Second is a successful diet plan, and third is an exercise routine.

Determination must be addressed, as many people fail to be fully committed before they jump head first into their weight loss plan. Determination not just to steer clear of those fattening food temptations, but to push yourself to make smart decisions in your fitness and diet plan on a daily basis. Food is nothing but an emotional crutch that millions of people suffer from. They either eat too often, or they do not eat enough. Both examples of people are destroying their bodies from inside out. When you eat too much you do much more damage than gain a few extra pounds you may not have wanted. Your joints suffer and so does your energy level. Not eating enough is dangerous in that it can potentially starve your body of healthy nutrients it craves each day.

The diet plan is an important key as you truly are what you eat. If you are feeding your body healthy proteins and whole grains, it will result in a strong and lean physique. When you constantly eat junk foods, your immunity becomes much weaker and you lose out on having plenty of energy to last all day long. Building muscle is crucial, it does not necessarily have to be huge muscle growth as in a bodybuilder, but every person needs to have enough muscle to provide strength to lessen the need to strain your joints as well as to burn fat. The more muscle you possess on your frame, the quicker your body burns fat. One easy rule is to look up how many calories your body will need when you get to your goal weight. If you weigh 150lbs currently, and you wish to eventually weigh 130lbs, then you must eat the calories for that person at 130 pounds. If you can create some form of deficit with your caloric intake each day, you will most definitely lose the weight.

Exercise is vital for losing weight, you have to move your body to get rid of those pounds. Do you have to go join a gym tomorrow and go every single day for the rest of your life? Absolutely not, in fact there are endless exercises you can do right at home and for free. Finding activities that you enjoy doing is very important to sticking with your fitness plan. If you continue on a path of fitness at least three times per week, consume a healthy diet and stick with your initial determination you had when you began the weight loss journey, you will see result and much faster than you ever expected.

Weight Loss Programs?

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If you're like a lot of women in America today, you are looking for a way to lose weight. Some of us are looking to lose a quick ten to slip into a fancy dress for a party next Saturday, while others are trying to get back to the weight we were in high school. Some are seeking to lose the twenty pounds they gained with their last pregnancy, while still others have a significantly larger amount of weight to lose. Whether you're trying to lose weight for the sake of your looks or for the sake of your health, it's not an easy thing to do. It helps to choose a program that is flexible to fit your particular needs, but also has a high success rate. I was trying to find something I could keep to without having to spend a lot of money. A good friend pointed me toward this helpful review:

Medifast

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I used to work at an independent weight loss clinic. The program worked for people who did everything right, but it wasn't easy at all. Of course, not many effective weight loss plans are, but some fit more easily into our daily lives than others. It also cost quite a bit more than Medifast does. Jenny Craig works for some people, but you can only buy the meals at Jenny Craig centers. The fact that you can order Medifast's meals online and have them delivered to your door is very convenient, especially for those of us who are always busy.

A big part of any weight loss program is caloric intake and portion control. Being from the South, I was taught to 'clean my plate' before leaving the table. When you're at Grandma's house and she serves huge helpings of everything, portion control can be a problem.

To be effective, a weight loss plan needs to be able to be adapted to fit a person's daily life during and after the program's use. This is why products such as Slim-Fast and the various 'diet shakes' I see advertised on TV don't work well; in order to be able to lose weight and keep it off, you need to make changes to your lifestyle and eating patterns over a long period of time. Otherwise, you're just going to go back to your old habits and gain back everything you lost. Medifast has a good maintenance program that can help you implement the changes necessary to keep the weight off after you transition from the meals the program gives you to 'normal food'.

I also like that Medifast has several specialized programs. One of my friends is a vegetarian and had a hard time finding a program that would accommodate her. Some of the other specialized programs are for nursing mothers, diabetics, people with gout, and people who have had weight-loss surgery.

I hope you find a weight-loss plan that works well and helps you make healthy food choices in the long run. Good luck!

How To Workout With Your Teenage Kids

Having teenagers residing in your house can be a daily challenge. They can be sweethearts one day and the next want to be left alone, such is the result of hormones changing. One method to spend time with your teens, and also perhaps help stabilize their moods is to workout with your teenage kids.

First, find out what sports your teen adores. If they enjoy soccer or running, then get on a program with them to start exercising together. In the beginning your child may wonder why they are being told do this, so try to make it fun and remember what it was like to be a teen. Start a quick pick up game of soccer with your kids, maybe a half an hour to an hour at first to ensure they like it and neither of you run full out of steam.

Activities to exercise with your teens:

Volleyball- This is fun and a great workout. It shows your child they possess strength and coordination as well as burning a few calories in the meantime.

Swimming- This is nice because in most cities you can enjoy this activity all year round. Most local high schools have a pool you can use for a very small fee each year. You both can have swimming races, or dive for items or simply just enjoy the waves and relax while chatting about your days.

Billiards- This is a great activity for boys and teen girls. If they do not know how to play the game, then this is a big opportunity to teach them how to play and then they will have a skill for life. It is a game of smarts and can last as long as you wish it to. Most places that offer pool are inside food places so make the most of it and enjoy your teen for one evening!

Boxing- While you may be thinking this activity could be very challenging or even dangerous, relax it is all in great fun. Take your son or daughter to the local gym and have a sparring lesson, or learn to box together.

Martial Arts- There are hundreds of various types of martial arts you can learn, and the best part is to learn alongside your teen together. Jiu Jitsu, Shotokan, Tae Kwon Do, Judo and the list goes on and on. Review these with your teen and have them select which ones that might interest them.

Find activities that both you and your teen like to do. If you decide to try something new, that alone can be a wonderful growing experience that you share. By staying in great shape as a team you can motivate one another, support one another and also release those emotional toxins and leave a happier family!

Staying On Top Of Your Exercise Routine

Exercise is one of those things in life you either love or despise with a deep passion. It does not have to be this type of love and hate relationship, you can actually find several methods of losing weight successfully without getting caught in a dreadful exercise routine that you are not happy with.

For example, when you go into a gym if you instantly hate that feeling then get out of there as you will only continue going and eventually stop going completely due to your lack of inspiration. Instead, if you elect to put in the time to locate various forms of exercise that you will not only enjoy doing each week, but crave you will be putting your feet in the right direction. For example, if you thoroughly enjoy hiking or walking, then use those activities as what you will stick with throughout the coming months to get you to your goal. Swimming, boxing, rock climbing, surfing, skiing, grappling, ice skating just about any sport-like activity that comes to mind can greatly improve your ability to lose weight quickly. Mix it up each week, if you like to go swimming on Mondays when time permits, then go running on Thursdays or biking on Saturdays, it is as easy as that to make a successful plan to stick to. Also, if you have a friend or colleague at work that shares those similar interests or who needs to lose weight as well, then make a pact to do those things together and to push each other through the process. The more people you have in your life supporting you, the better off you are.

Next, stick to a plan of doing certain activities when you need them and when you can dedicate the time to them. For example, if you know you have a tough week scheduled ahead of you, then you may want to outline which exercise activities you can squeeze in during the off time to not fall off track. In the event you know you will not be able to attend your weekly spinning classes, then go for a quick run two days this week or use any at home exercise movies that are instructional that you can engage in for twenty minutes of activity. A lot of people misunderstand the amount of knowledge they can obtain from those home DVD’s. Certainly, there may be a few versions that are silly or ones you would not enjoy doing, but what about the hundreds of other exercise lessons you can benefit from? They currently have on the market step aerobic ones, martial arts, Pilates and even ones for children. You have to think outside of the box to be truly successful at staying fit and always finding the resources to get in the activity. Hiring a personal trainer and researching any diet plans or exercise routines on the internet for free are also great options to use when you may have hit a wall with your fitness routine.

Getting In Shape For Your Big Day

The flowers have all been ordered, the caterer and DJ have been booked, and the rings have been purchased, all in preparation for the “Big Day.” But the biggest question on the bride’s mind right now is how to lose that pesky five pounds left over from Christmas and make sure that her arms don’t look like a Thanksgiving Jello-mold when she tosses the bouquet. Luckily, Health.com offers some help for the stressed out bride by providing a “Wedding-Ready” body toning workout. Getting in shape for your big day has never been easier, there are endless methods of cutting weight just before your special day to really enjoy it! Videos, gym routines, using a personal trainer and dieting can all have an impact on your body. Do not overeat weeks before the wedding, in fact cutting back on the sugars, caffeine, and fatty foods a month prior can be great for you skin that day and also help you relax and make better decisions. Many women are rushed, they feel overwhelmed and often cannot even sleep. Getting on track will not only help you look your best, it will also make you a calmer person for the big event.

Using tips and tricks from Canadian fitness expert Jari Love’s Ripped DVD workout programs, Health.com offers a routine that will help brides get in better shape just one month before their wedding. The workout uses small weights and many repetitions, combined with short bursts of cardio work, such as running in place and jumping jacks for one to two minute intervals, for 15-20 minutes just once or twice a week.

The three exercises in the workout are supposed to be done while lifting dumbbells that weigh between three and five pounds in each hand and should be repeated between 20-40 times each. All three exercises put a strong focus on all the areas that a bride could possibly want to shape up, particularly the thighs, shoulders, butt, hamstrings, calves, biceps, quads, abs, and core. So, whether her dress is sleeveless, strapless, silky, or sheer, this workout will help those nervous brides from getting cold feet due to those extra cold-cuts at lunch.

For brides who feel this basic workout isn’t enough, or for the bride who wishes her husband-to-be would lose a few pounds with her, Vince Delmonte fitness (http://www.vincedelmontefitness.com/) offers a special 75 day “Wedding Day” workout plan that works for both men and women. Vince and his wife, Flavia, made this program with the goal of getting themselves into great shape by the specific deadline of their wedding day, June 26th. This is a workout that both bride and groom can enjoy, and promises exercises, nutrition, and even mental and behavioral techniques to help nearly-married couples get better prepared, both for the wedding day. . . and the wedding night. To read more about the Health.com bride’s workout, go to http://living.health.com/2008/02/22/bodywork-an-all-body-toning-workout/
　

Get Fast Results With Yoga Classes

Perhaps it is thanks to celebrities such as Madonna or Demi Moore that the popularity of practicing yoga has risen to classes being formed all over the world currently. The celebrities certainly get a better grasp of what the best fitness and health routines are way before they are introduced to the general public. This is due to their access to have the best trainers that money can buy, and also because they tend to need to get fit in a very short amount of time with yoga being one of the front runners in methods that keep the rich and famous fit and trim.

Yoga may not seem challenging enough to produce the results you may be seeking, but if you have ever met someone that practices yoga frequently, odds are they are toned and trim. Yoga is much easier on the body and especially the joints than running or climbing stairs, as it only requires that you hold your body into various poses to be a member in the class. Sounds insanely simple doesn’t it? Well, it is and it is even beginning to be taught to small children around the ages of four and five to increase their flexibility and to also calm them down as a relaxation therapy.

Yoga is ideal for older folks as well, which is where it’s popularity is growing the most. As you get older your body does not want to run on a treadmill, nor does it want to do any other challenging physical activities that can strain the muscles and the ligaments. It is one of the only ways some senior citizens can feel relief of their arthritis pain and train their bodies to become more limber again. Along with the poses you must adapt to in any yoga class, there are also breathing techniques that make the class so successful. When you are in spinning class for example, your heart is racing and while you may come out of the class thinner and knowing you burned some calories, you still may be feeling stress from the day or you may even be exhausted. Yoga classes include special breathing techniques that are great for holding the muscles in place for each pose as well as for relieving stress and learning how to properly meditate.

With yoga focusing on all the muscle groups, it makes this exercise activity an easy choice for millions of people seeking a trimmer body. If you are apprehensive about trying a yoga class in fear that you will not be able to blend in with the rest of the class, then perhaps you may feel more at ease trying one of the yoga home instructional videos at first. This will help you familiarize with the poses and see if it is something you would like to continue. The results do come fast and furious when you practice yoga on a regular basis, and who couldn’t do without a little relaxation time just for you each day?

Is It Possible To Achieve A Great Body Naturally?

While the focus continues to remain on millions of people men and women, young and old trying to achieve a perfect body image, the issue to obtain that look naturally can be the biggest challenge. Many men and women are turning to performance enhancing drugs and to over the counter diet drugs to stay in tip top shape. While some of these may be safe alternatives to give you that boost that mother nature simply did not, some of them can be very dangerous.

Everyone now knows the dangers using steroids can have on the body and on the mind, so there is no need to get into that subject, but what about all of the other pills and supplement drinks that many think are completely safe when they actually are not at all. Women fall prey to taking water weight reduction pills, they take diet pills and they tend ot have very dangerous eating habits that can seriously harm them. The question remains, can you actually build muscle and get a great fit and trim body naturally? The answer to this is an astounding yes! There are three components to getting that perfect body you are looking for naturally and they are getting enough rest, eating the proper foods and getting enough exercise. It is really that simple, the first is one of the most important which is getting enough sleep. When you lack in sleep, your workouts to follow the next day will be less productive and you also have a tendency to eat more calories after you have not slept well. Eating the right foods, you will need to drink enough water each day and always have a healthy diet of proteins and healthy carbohydrate choices to get the body that you want. When you eat junk foods your body simply does not know what to do with them, it takes longer to digest them and of course, they result in putting weight on your body. What you need to possess is enough self discipline to actually continue to eat the right foods on a regular basis and also to continue pushing yourself to get in those workouts. Once you begin to make the choices for meals and snacks that are great for getting into shape such as lean meats and good side options such as brown rice and fresh vegetables, your body will fall right into place with your workouts and the muscles crave that kind of food. Make exercise a weekly activity, use weight training as well as cardio exercises to get the most out of your fitness plans. The results will come much quicker if you incorporate all three components of good rest, good diet and plenty of exercise to get to your fitness goals and once you get there it will be much easier to maintain your figure from that point on. Stick to your plans, and realize that the goal can be obtained naturally with some determination and encouragement to have that body you always wanted.