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"When you change the way you look at things the things you look at change"
Wayne Dyer
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Male
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15/02/1970
About me
I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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MA
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United States
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http://exerciseandnutritiontips.com

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  • 15 Jan 2017

    10 Ways Exercise Can Boost Self Confidence

    exercise can boost self confidence We all know the health benefits of exercise, but do you know that exercise can boost self confidence and how that can benefit many. Feeling self confident about ourselves can be a great feeling but quite often that is just not the case. When we are feeling confident, we feel better mentally and emotionally and this can be shown in our behavior, quality of life, and personal and professonal relationships. Therefore, anything that can give our self-confidence a boost, is very beneficial for us.

    One of these boosters is exercise. Exercise has been shown to be one of the best ways in boosting our confidence. This can also have some great health benefits. So just how can exercise give your confidence a boost? Here are 10 ways:

    1.  Weight Control

    Healthy eating and exercise is the best way to lose weight or control your weight. This is all about calorie intake and calorie burning. Obviously, if you burn more calories than you take in, then you will lose weight. Being overweight can have a negative effect on your confidence and on your health. Thus, the better shape you are in the more likely you will feel better about yourself.

    2. Better Mood

    A good workout can have many positive effects on your mood. This doesn’t mean you must go to a gym to get this benefit. A good workout can also include a good walk, jog, or run. In fact, whatever you do that is going to make your body work hard and increase your heart rate can be beneficial. What this does is increase the chemicals in the brain, serotonin and dopamine, which gives us a feeling of well-being. This will result in reduced anxiety and stress.

    3. Healthy Heart

    Exercise is great for a healthy heart. Exercising on a regular basis can lower many heart related problems. It can help with lowering blood pressure, reduced diabetic problems and help in the fight against heart disease. Since exercising can help bring you to a healthy weight, your heart will be working less.

    4. Get Fit

    This is a bit different from weight control. Being in shape is connected to self-confidence by having a well-toned body and better posture. There is also other benefits of being fit, like less pressure on the joints. Getting fit can have you feeling better socially which will be easier to make friends and more life connections.

    5. Increased Energy

    If you lack energy throughout your day, you won’t get much done. This can lead you to feel a type of worthless feeling. Regular exercise can help the whole body work more effectively. The result is that the more we can accomplish the more self worth we shall feel.

    6. Sleep Better

    Exercising on a consistent basis will lead to better sleep. The importance of sleep to our general health is well documented. Sleep can be a major factor in how we present ourself. Just imagine needing to prepare for an important meeting without getting any sleep. How confident will you be in that meeting?

    7. Gives You A Fresh Start

    Exercising on a regular basis is a great way to clear your mind. Whatever has happened to make for a bad day, you can exercise that stress away. In addition, you may realize new potentials you may be able to achieve because of the confidence of exercise. Very often, what you thought you may never have been able to do, now can be done.

    8. Positive Outlook

    Once you start working out, you will realize how exercise can boost self confidence. Seeing the benefits you are achieving with it, you will have a desire to continue because it will be making you feel better.

    9. Better Concentration

    In general exercise can help you develop all the skills you need to tackle a specific task. This ability to concentrate and perform more task gives the confidence of taking on other tasks that once may have been avoided.

    10. Greater Feeling of Achievement

    In general, there are so many benefits that exercising has to your health and mind that we can’t help having a feeling of achievement. Exercising takes dedication,hard work, commitment, and care for oneself, and all this will lead to an enormous feeling of confidence.

    Final Thoughts

    However you look at it, exercise can boost self confidence and have you feeling better about yourself.  If you just aren’t feeling good about yourself, try and add some form of exercise to your daily routine. This will give you a boost in your self confidence and a general better well-being. So why wait any longer! Get started today! Whatever it may be, try adding in regular exercise to your daily routine and start to feel your self-confidence grow!

    The post 10 Ways Exercise Can Boost Self Confidence appeared first on Exercise and Nutrition Tips.

       
  • 30 Dec 2016

    Green Tea Health Benefits: Are You Getting Them?

     

    Green Tea Health Benefits

    green tea health benefitsI am sure by now you have heard of green tea, but do you know about all the green tea health benefits you can get from it?

    The people of China, for many centuries, have used green tea in the treating of various diseases. As time passed, the people of the west started the usage of green tea, understanding its numerous health benefits. Popularity of Green tea in the United States continues to grow, seeing that green tea is packed with anti-oxidants. These anti oxidants are responsible for everything from anti aging to defense of many diseases. Years of research study show that green tea is one of the healthiest tea available.

    Let us have a look at the benefits of green tea:

    Green tea has been researched and studied and is shown to have numerous health benefits. It functions as a prominent anti-oxidant, which has actually been determined to help in cancer prevention,  high cholesterol, cataracts, rheumatoid arthritis, and heart disease.

    Green tea has numerous health benefits, and it can be used in the prevention of several diseases such as, rheumatiod arthritis, high cholesterol, cancer, cataracts, and heart disease.

    Green tea may also assists in weight loss. The green tea leaves enhances metabolism in the body which alllows green tea to help you burn more calories.

    Green tea has the ability to combat bacteria and this can be counted as one of the major health benefits of green tea. This will help give a boost to your immune system. Green tea can also assist in battling food poisoning.

    In addition, green tea can assist lowering blood sugar levels and cholesterol levels in your blood.

    Green Tea can also give you a healthier mouth. It fights bacteria that causes plaque and tooth decay. It can also assist you in getting rid of bad breath. A cup or 2 of green tea routinely can assist in giving you fresh breath.

    If you are a chain smoker, consuming around 6 cups of green tea a day can help rid off the dangerous toxins you get from smoking cigarettes.

    Green tea can also help in the beauty department. With the help of green tea you can give your face a more refreshing feeling and use around your exhausted eyes to get a soothing sensation. Green tea also has benefits for antibacterial functions.This can help with rashes or sunburns.

    Green tea is naturally grown and the traditional drying approach that is used in the making of it avoids the tea from the hazardous impacts of fermentation.

    Individuals who have actually depended upon pricey anti-oxidant items are discovering that green tea is natural and extremely cost-efficient replacement. Tea is one of the biggest selling fresh beverages, just after water.

    What You Should Look For When Buying Green Tea

    When you are purchasing green tea you may want to look for a few things. This of course may come down to personal preference also. Here is a list:

    – Brewed over bottled: The brewed tea will give you more of the beneficial antioxidants
    – Country of Origin: China led the way with the most contaminents in their tea; Sri Lanka      and Japan had the least amounts.
    – Choose Organic for lower pesticide residue
    – Caffeine or No-caffeine

    Summary

    However you try to do it, you should try to include green tea in your diet. Using it on a daily basis will give you some or maybe all of the green tea health benefits that were discussed here. Add in green tea to a healthy, well balanced diet and start enjoying all the great health benefits it offers.

    Here is one of the top green tea powders:

    The post Green Tea Health Benefits: Are You Getting Them? appeared first on Exercise and Nutrition Tips.

       
  • 10 Dec 2016

    Buying A Fitness Tracker? Choose What Is Right For You

    Factors When Buying A Fitness Tracker

    buying a fitness tracker If buying a fitness tracker is something you are looking to do, you should think about a couple of factors before you do. You should think about what you want in functionality and in style as well. There are several different fitness trackers to have hit the market that differ in pricing and usage. Here are a few things you should consider when you are buying a fitness tracker to get the best value for your money.

    Extra functionality

    Finding a a product that will give you extra benefits is always a great buy. There are many new fitness trackers that are now using the latest technology when collecting and showing data. Several of the newer brands now have additional functions like smartphone notifications, sensors, and built-in heart rate monitors. They are like a cross between fitness trackers and smartwatches. If you would like to synchronize with your phone or internet then this should be a feature you should look for when buying a fitness tracker.

    Design

    A fitness tracker is something you will be wearing so you may want to choose one that fits your personal style. Do you have a favorite color? Would you like a large screen or small screen? There are many different designs available so always choose one that will compliment your style. It’s similar to having a favorite piece of clothing or jewelry. The more you feel that it reflects you, the more of an attachment you will have to it. If you are proud of being active in your lifestyle, a fitness tracker can be your way of making a healthy fashion statement.

    Durability

    This of course is very important because the last thing you want is to buy something that is made of poor quality or will not be able to withstand your active life. Purchasing a fitness tracker that is durable will make sure that you will be getting all the benefits for a long time.

    It is important to choose one that is going to function in the type of activities that you take part in. It may be important for you to have one that was made to be waterproof so you can use it when swimming or other water sports.

    Your Statistics

    Fitness trackers use algorithms to process data and relay information, so you should look for that matches your biological and physical features, to get accurate results. Collecting data of your age, weight and height will improve the accuracy of the statistics presented.

    Warranty

    Products, especially tech gadgets, can malfunction at will without much of a warning. Buying a fitness tracking device that gives you a warranty will give you the piece of mind that you won’t suffer any loss if it stops working during the life of the warranty. It’s a great way to ensure you get what you pay for and if for some reason malfunctions, you won’t have to worry.

    Final Thoughts

    I hope some of these factors that I have listed will give you a better idea of what you may want to look for when buying a fitness tracker. Purchasing a fitness tracker is a great way to help motivate you to get healthy, what better investment can yo make than in your health.

    Click Here to get the latest fitness trackers at the lowest prices!

    Today’s Special!
     


     

    The post Buying A Fitness Tracker? Choose What Is Right For You appeared first on Exercise and Nutrition Tips.

       
  • 26 Nov 2016

    5 Core Bodyweight Exercises You Should Be Doing

    Core Bodyweight Exercises

    core bodyweigth exercises In this short article I’ll be showing you 5 great core bodyweight exercises. A strong core looks awesome, supports great posture, enhances your balance, safeguards you from injury and far more. Let’s take a look at these exercises:

    1– Plank

    The plank is a very deceptive looking bodyweight exercise that works all your core muscles. To carry out the plank, follow the guidelines listed below:

    1. Kneel down and put your lower arms on the ground.
    2. Raise your knees off the ground, support your bodyweight on your lower arms and toes, straighten out your back and tighten your core muscles.
    3. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Plank

    2– Side Plank

    The side plank is a variation on the routine plank that puts more focus on the oblique muscles at the side of your core. To carry out the side plank, follow the guidelines listed below:

    1. Lay down on the left hand side of your body.
    2. Put your left lower arm on the ground and your right forearm arm behind your head.
    3. Gradually raise your hips off the ground, support your bodyweight on your feet and left forearm and tighten your core muscles.
    4. Hold this position for as long as you can handle.
    5. Lay down on the right side of your body.
    6. Put your right forearm on the ground and your left forearm behind your head.
    7. Gradually raise your hips off the ground, support your bodyweight on your feet and right forearm and tighten your core muscles.
    8. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Side Plank

    3– V-Up

    The V-Up is a more advanced ab exercise that includes raising your legs and arms off the ground into a v shape. To carry out the V-Up, follow the directions listed below:

    1. Set on your back with your legs right out in front of you and your arms right out above your head.
    2. Gradually tighten your core muscles while all at once raising your legs and arms off the ground, stopping when they meet in the middle of your body and form a v shape.
    3. Gradually lower your arms and legs back to the beginning position.
    4. Repeat actions 2-3 for as long as you can handle.

    Here Is A Video Presentation Of The V-Up

    4– Superman

    The superman is a great exercise for your lower back that mimics superman mid-flight. To carry out the superman, follow the guidelines listed below:

    1. Lay down on your stomach with your legs right out in front of you and your arms right out above your head.
    2. Gradually raise your right arm and your left leg a couple of inches off the ground and hold this position for 5 seconds.
    3. Gradually lower your right arm and left leg back onto the ground.
    4. Gradually raise your left arm and your right leg a couple of inches off the ground and hold this position for 5 seconds.
    5. Gradually lower your left arm and right leg back onto the ground.
    6. Repeat actions 2-5 for as numerous representatives as you can handle.

    Here Is A Video Presentation Of The Superman

    5– Glute Bridge

    The glute bridge is another great bodyweight exercise for your lower back that also will work your glutes. To carry out the glute bridge, follow the directions listed below:

    1. Lay down on your back with your legs bent, your feet as near to your butt as possible and your arms right out to the side.
    2. Gradually tighten your core muscles, flex your glutes, straighten your lower back by rising and hold this position for 5 seconds.
    3. Gradually lower your back to the beginning position.
    4. Repeat actions 2-3 for as many times as you can handle.

    Here Is A Video Presentation Of The Glute Bridge

    Summary

    With these 5 core bodyweight exercises, you’ll quickly develop strength and with a proper diet, flatten your stomach. Merely perform them one or two times weekly, enable yourself 3 days of rest in between each workout and increase the number of repetitions you carry out throughout each exercise.

    Please like the core bodyweight exercises post and share!

    The post 5 Core Bodyweight Exercises You Should Be Doing appeared first on Exercise and Nutrition Tips.

       
  • 5 Nov 2016

    Want Natural Weight Loss? You Need To Avoid This Now

    Try This For Natural Weight Loss

    natural weight loss If you want to avoid weight loss pills and want natural weight loss, just walk into your kitchen and find your answer to what you need to do. Often when we find our waistlines expanding, we are quick to blame the fat we are consuming in our diet and immediately begin to reduce that without looking at the other factors that might be causing weight gain. In reality, it is the sugar in our diets that is often responsible for sabotaging your weight and well-being. So if it is natural weight loss you are looking for, hopefully this post can lead you in the right direction.

    We already know that sugar can lead to tooth decay, diabetes, and a sugar crash, but what most people don’t know is the effect that sugar can have on our weight. In order to understand why sugar is so detrimental to our weight loss efforts, especially in the area of our stomachs and hips, we first need to understand what happens in our bodies when we consume sugar.

    Sugar In The Body

    Once we have consumed a food with sugar in it, our body converts it one of two ways.  It either burns it for energy or converts it to fat and stores it. In moderate amounts, our bodies are capable of using fiber to convert the sugar into energy and not having any significant amounts of sugar left over to convert to fat.

    However, when you consume sugar in excess, your pancreas detects it and releases a hormone called insulin to deal with the excess sugars. The regulation of the sugar levels in your body is the responsibility of insulin. This means the more sugar there is in the blood, the more insulin the pancreas releases. This means that insulin is responsible for the lowering of blood sugars.

    Insulin helps our bodies to store the sugar as glycogen in the fat cells and as glucose, or energy, in the liver. Glycogen is triglycerides. These triglycerides are fatty deposits that are found in the blood. They are created by your liver to repair and build your body’s tissues.
    When your liver is hit with high doses of sugar and insulin, the liver responds by sending out more triglycerides. This increase in triglycerides is a signal to your body that it is time to store abdominal fat for use later on. What this means is that when we consume high amounts of sugar, especially fructose, our bodies store it as fat around our waistline.

    The process of high amounts of insulin being produced on a regular basis to combat sugar leads to your cells becoming numb to insulin; this is what leads to type 2 diabetes. When your body no longer responding to insulin, your metabolism will no longer functions the way it should, which can lead to a gaining of more weight.

    According to the U.S. Department of Agriculture, the average American consumes, on average, about 32 teaspoons of added sugars every day, that’s equivalent to 108 pounds of sugar each year, and doesn’t even include the carbohydrates that are converted into sugars, or the sugars that occur naturally in our foods.

    Sugar and the Obesity Epidemic

    When it comes to cutting out sugar, it is almost impossible. There are so many foods that contain added sugars and carbohydrates that convert into sugar after we consume them. There is also no hard and fast rule for the amount that you should consume in the run of a day. With that being said there is a standard recommendation which is six teaspoons for women and nine teaspoons for men.

    Many people are often tricked because a food may not necessarily list sugar on the ingredient list. Popular foods like pasta sauce, fruit juice, yogurt, granola bars, and energy drinks may be loaded with hidden sugars.

    Final Thoughts

    When choosing food, choose options that have the least amount of added sugar to them. Consume fresh fruits instead of fruit juices. The fiber that is in the whole fruit will help you break down the sugars in the fruit more effectively.

    Natural weight loss is possible and before you search for that magic pill, try opening your kitchen cabinets. Get rid of the table sugar altogether, and if you do use it, use raw sugar which is less processed and healthier, but remember moderation is key! Drink water instead of soda and stay away from processed foods wherever possible to help minimize the effect sugar is going to have on your waistline.

    The post Want Natural Weight Loss? You Need To Avoid This Now appeared first on Exercise and Nutrition Tips.

       
  • 16 Oct 2016

    Foods That May Help Prevent Cancer To Add To Your Diet

    Are You Eating These Foods That May Help Prevent Cancer?

    blueberries Taking steps to be healthy is something we all can do and knowing which foods that may help prevent cancer can be something we can’t ignore. Cancer is a horrible illness which triggers your body’s cells to grow in a quick, unmanageable way and if not dealt with early, it can frequently be deadly. In this post I’m going to be going over which nutrients have actually been particularly connected with the possible prevention of cancer and then highlighting some of the finest food sources.

    Which Nutrients In Food May Help Prevent Cancer?

    A number of the nutrients in natural, unprocessed foods have actually been shown to possibly help prevent cancer and these are detailed in the list below:

    1) Fiber: Fiber is an indigestible carb that can be discovered in most vegetables and fruits. Research studies have actually revealed that a high fiber diet plan can minimize your risks for various kinds of cancer consisting of colon cancer, breast cancer, ovarian cancer, prostate cancer, and lung cancer.

    2) Fat: Fat isn’t really typically applauded as a cancer combating food or even as a food that is thought of as being healthy. Truth is, it is necessary for excellent health and research has actually revealed that consuming lots of polyunsaturated and monounsaturated fat can likewise be a help in cancer prevention.

    3) Vitamins: The vitamins are a choice of 13 nutrients that have many healthy benefits and can aide in cancer prevention. In specific, vitamins A, B9, C, E and D have actually all been revealed to lower your risk of cancer.

    4) Minerals: The minerals are a group of nutrients that act in a comparable method to the vitamins and support much of the bodies important processes. A few of the minerals have cancer fighting properties with research studies recommending that vanadium, copper, selenium, germanium, and molybdenum are all powerful cancer fighters.

    5) Phytonutrients: The phytonutrients are nutrients that can be found in lots of vegetables and fruits. They’re not classified as essential nutrients however they are among the most effective cancer fighting nutrient groups around.

    Which Food Can Safeguard Us Against Cancer?

    The very best foods that may help prevent cancer are those which contain high levels of the nutrients noted above. As a basic guideline, natural, unprocessed foods consist of these nutrients however if you’re having a hard time consuming these nutrients, the list listed below describes 5 of the very best cancer avoiding foods:

    1) Almonds: Almonds are packed with fiber, monounsaturated fat, vitamin E and copper. They’re likewise extremely filling and make a terrific healthy treat.

    2) Blueberries: Blueberries are among the most phytonutrient abundant foods around as well as include incredibly high levels of vitamin C and vitamin E. They’re incredibly sweet and an exceptional option for dessert.

    3) Flaxseeds:  Flaxseeds are a leading source of dietary fiber and polyunsaturated fats. They can be consumed on their own or with yogurt to whip up a yummy cancer battling treat.

    4) Green Tea: Green tea is among the most well advertised cancer battling foods around and is jam-packed filled with phytonutrients. The taste does take some getting use to, so if you discover it a little overwhelming just try mixing in honey or lemon to the glass.

    5) Soybeans: Soybeans are another dazzling source of phytonutrients as well as consist of high levels of copper, fiber and polyunsaturated fat. They’re an exceptionally flexible veggie and can be contributed to essentially any meal.

    Summary

    Can you eat all these foods and still get cancer? Of course, but why not try to do everything you can to be healthier. So now that you know the foods that may help prevent cancer, start including them in your diet. Consuming more cancer preventing foods in your diet plan can give you the added protection needed to help cancer prevention. If you’re not consuming the foods above on a routine basis, now is the time to make some modifications. Ditch the processed foods, stock up on these healthy, natural cancer combating foods and provide your body the added protection it is worthy of.

    The post Foods That May Help Prevent Cancer To Add To Your Diet appeared first on Exercise and Nutrition Tips.

       
  • 1 Oct 2016

    Why You Shouldn’t Focus On Crunches In Your Ab Training

    Why You Shouldn’t Focus On Crunches

    why you shouldn't focus on crunchesPeople often mainly perform crunches when working their abs but I will discuss why you shouldn’t focus on crunches in your ab routine. For years people did sit-ups. Then we were told crunches are way better than doing sit-ups. So this must be the best exercise right? Wrong!

    The truth is, crunches are not that effective when it come to overall core and abdominal strength, and they also can lead to injuries. So in this post I will discuss the downside of doing crunches, and what is a better option.

    The Different Types of Crunches

    There are a few variation to the crunch exercise such as the basic sit up crunch to the more advanced bicycle crunch. These variations will have additional areas of the body involved to create more resistance, or target different areas.

    Regardless of the type of crunch, crunches involve contracting your ab muscles to pull your shoulders and head off the ground, or keeping your back flat during the reverse crunch. True some of the variations of crunches can target the lower abdomen and are not completely worthless, they do have issues that limit their effectiveness.

    Common Mistakes When Doing Crunches

    A big mistake many people make when doing a crunch is the pulling of their head to raise up their torso. This movement can lead to strain of the neck or back and ends up doing nothing for your abs.

    Another common mistakes that many people make when doing crunches is using the back to do the movement instead of the core. This completely takes away from what you are aiming to achieve as it will shift the focus to a different muscle group.

    Also, many people have the problem of keeping their feet firmly planted as they often lift them up to decrease the distance the body needs to travel. These types of modifications will actually take away from the core muscles being engaged.

    Understand The Core For Better Abs

    Your core muscles are a group of muscles that work together to control how your body moves. The obliques, abdominals, hip flexors, and certain back muscles are muscles of the core.

    When you walk or run, the core is responsible for keeping you stable and moving your legs more efficiently.

    The core is also responsible for other movements such as sitting up straight, carrying objects, and bending over.

    Since the core is such a vital part of our everyday life, it is best to train the entire core instead of specific regions.

    You shouldn’t just focus on abdominal training. Doing sets of crunches, reverse crunches, bicycles crunches, to just target your abs not only will take a long time to do, it will also have your chances of getting hurt increased. Doing an exercises that can work several parts of your core at once would be a better option wouldn’t it?

    Better Options: The Plank

    One of the best exercise to work the entire core is the plank.

    A standard static plank is done by lying face down parallel to the floor with your arms bent under your chest. You then raise your body off the ground while supporting yourself with your feet and underside of your arms.

    This movement has you holding your core firm, as well as your arms and legs, to hold yourself up. The plank helps you get a stronger core with the resistance from your body and gravity. Their are also several variations of the plank that can make it more challenging if needed.

    Add in some exercises like burpees and mountain climbers and you will find yourself with an awesome routine.

    Final Thoughts

    Having a strong core is an important part of any exercise routine as it can help increase performance and lower the injury risk. A strong core can also help you in everyday activities in your life. I hope this article has helped you realize why you shouldn’t focus on crunches when working your abs. With that being said, go do some planks!

    Not sure how to do a plank? Here is a video on how to do a plank.

    The post Why You Shouldn’t Focus On Crunches In Your Ab Training appeared first on Exercise and Nutrition Tips.

       
  • 17 Sep 2016

    5 Fat Loss Mistakes That May Be Stopping Your Results

    5 Fat Loss Mistakes You May Be Making

    fat loss mistakesWhen it comes to weight loss, if you are making these fat loss mistakes, you may never get the results you have been so badly wanting. The desire to lose weight fast have many setting themselves up for failure.

    Here are 5 common fat loss mistakes that will stop you from getting results.

    1. Not Taking In Enough Calories.

    It is well known that in order to lose weight, you should reduce calories. This does not mean you should starve yourself. Your body will go into starvation mode and hold on to stored fat for energy when you don take in enough calories. Your best method would be to to cut back 250 to 500 calories a day.

    2. Spot Reducing.

    If you are holding fat in a specific area, you won’t be able to eliminate the fat in that area only. You need to lose weight through your body as a whole. Doing specific exercises in hope of toning that area and burning the fat off will not work. You can work specific muscles but to burn fat, it has to be an overall body process.

    3. Overdoing Cardio

    Doing a ton of cardio may have cardiovascular benefits but when it comes to burning fat, it may not be the best way. This may sound wrong but there is some reason for this. When you perform long bouts of cardio day after day, you will start to lose muscle, especially when you have a calorie deficit. You can replace a few of those cardio sessions with weight training. Weight training can also have you burning fat and can help raise your metabolism.

    The type of cardio performed also can be a factor. Low intensity, long duration is not the best for fat loss. Keeping your metabolism running high is the key to fat loss. You wont accomplish this if you are walking on a treadmill and reading a book. A routine like this will have little effect on your metabolism and will slow right back down as soon as you are finished. However, HIIT which is alternating high intensity and low intensity bouts, will have your metabolism sky high for many hours after your workout.

    4. Eliminating Some Food Groups.

    Unless you know that you have an intolerance or allergy to a certain food or food group, you should not stop eating any food group. For instance, going gluten-free has become very trendy in hoping to lose fat. Unfortunately, after a month or two after eliminating gluten, many have found no success. Substituting gluten-containing foods like pizza, bread, bagels, and cereals with non gluten varieties may just be as bad. Guess what. Theses gluten-free varieties usually have the same amount of calories.

    Another once trendy diet was the no carb diet. This was quickly proven to be ineffective as it left many having no energy at all.

    Don’t fall for these traps. Instead, follow a well-balanced diet with lots of whole foods.

    5. Not Taking In Enough Fat.

    I know, this sounds wrong when it comes to trying to lose fat fat but not all fats are bad. The fact is, fat can be an important part of successful weight loss plan. The important thing is that you are eating the right kind of fat. Unsaturated fat from seeds, nuts, seeds, olives, oils, and avocados, are actually beneficial. It stabilizes your appetite, keeps your blood sugar levels controlled, and may also raise your resting metabolic rate. It is important to stay away from saturated fat that is found in refined baked goods, deep-fried and processed foods.

    Final Thoughts

    I hope that you find avoiding these 5 fat loss mistakes has you on track to seeing the results you have been wanting. What do you think? Comment below on how you may have improved your weight loss.

    The post 5 Fat Loss Mistakes That May Be Stopping Your Results appeared first on Exercise and Nutrition Tips.

       
  • 4 Sep 2016

    Aching Joints? Tips That Can Help You With Your Joint Pain

    Do You Have Aching Joints?

    aching jointsHaving aching joints is something that almost everyone will encounter at some point in their lifetime. We have now learned that there are steps you can take for joint pain relief. Whether it be from weightlifting, aerobic classes, repetitive work, or just everyday overuse, joint pain can effect your life in many ways. Additionally, this constant joint pain can lead to osteoarthritis and possibly rheumatoid arthritis.

    Learning how to control and manage joint pain can help raise your quality of life. Below are some methods that joint pain sufferers can try. Remember, this post is for informational purposes only,  a physician should always be consulted if you have questions about your situation.

    Let’s first take a look at the types and most common types of joint pain:

    Types of Joint Pain

    Bursitus – Inflammation or injury to the fluid sack located in the joint
    Tendonitis – Tendons around the joint become inflamed from micro injury, overuse, etc.
    Arthritis – Deterioration of the cartilage at the ends of bone causing a wearing away of the joint.

    Joint Pain Prevention

    Hot and Cold Therapy

    There are certain situations that heat or cold therapy may help relieve some joint pain but this should be decided by a doctor or physical therapist. If it is determined that using heat/cold therapy is appropriate for your aching joints, then it must be determined which temperature treatment should be used. Relief can come from such things as moist heat from a shower or bath, or dry heat from a heating pad. A bag of frozen vegetables wrapped in a towel or an ice pack can relieve pain and reduce any swelling. People who have poor circulation should not use cold packs.

    Protect the Joints

    If the stress of being overused in everyday activities such as work are the problem, a brace or splint can be used to take away from the joint being used. Many employers are equipped for these type of problems and can supply it to the employee but if not. a physician or therapist can supply the best one to use.

    Massage

    Massage can provide a temporary relief to joint pain but doesn’t treat the root of the problem. A massage therapist can help improve blood flow to the area which can lead to a lessening of the joint pain. It is very important to remember that arthritic joints are almost always very sensitive so a therapist that is familiar with these types of pain would be the best choice.

    Exercise

    Exercise can play a major role in preventing joint pain but can also be a major cause of it. Doing low impact exercises such as swimming, walking, range-of-motion exercises, stretching, and proper warm up, are all things that can help joint mobility.

    Stretching is something people mainly focus on when they walk into the gym or start an exercise routine but getting the blood flowing is what you should be doing first. A light cardio movement will ensure the blood is going to all the muscles and prepare you for your workout. Stretching is best performed after the warm-up or at the end of your workout.

    Doing exercises without proper form can be very hard on your joints. Combine this with a constant of heavy lifting and you have a recipe to damage your joints.

    A personal trainer or physical therapist can plan an exercise program that will give you the most benefit without causing damage to your joints.

    Supplements

    The supplement world has changed in the last several years with more and more supplements being introduced to the market for all types of ailments. Making sure you get your Omega-3’s may help with inflammation. A new supplement that is all the rave in the bodybuilding world because of the promising feedback it has gotten is SNS Joint Support XT.

    Weight Loss

    The benefits to our health that results from being at a healthy weight are well known. This is also true for playing a part in keeping your joints healthy by keeping the stress off them. Research shows that women who lost 10 lbs reduced the chances of developing osteoarthritis in the knees. Also,these studies show that if osteoarthritis is already affecting one joint such as the hip or knee, losing weight can reduce the chance of it happening in the other hip or knee. A personal trainer or physical therapist can put you in the right direction to lose the necessary weight.

    Final Thoughts

    Joint pain can be painful and can stop or slow you down in many parts of your life. I myself have dealt with aching joints with over 20 years of weight training. I have had success with warming up properly, correct form on exercises, and supplementation.

    My personal recommendation – Click here to get SNS Joint Support XT

    aching joints

    The post Aching Joints? Tips That Can Help You With Your Joint Pain appeared first on Exercise and Nutrition Tips.

       
  • 27 Aug 2016

    Benefits of Using Fitness Trackers In Your Daily Routine

    Benefits of Using Fitness Trackers

    using fitness trackersIf you are looking to get healthier, using fitness trackers can be a great tool to help you reach your goals. Fitness trackers can help keep track of your activity level and send it right to your phone or tablet. This information is very helpful in helping you stay on track in your fitness regimen. Fitness trackers can give a person a sense of accountability and take some of the guesswork out of their fitness routine.

    Just What Are Some of The Benefits Of Fitness Trackers?

    Keeping Track of Your Progress

    This is one of the basic functions of the fitness device as it helps you stay on track of your fitness program. They can monitor everything from your quality of sleep, heart rate, calories burned, steps taken, and general physical activity. These devices are great for weight loss as you can check your progress and heart rate and make the necessary adjustments to assure more calorie burning. The smart way that theses trackers can display your information gives you an added benefit of what need to be done. The difficulty of knowing just how your fitness program is effecting you is made easier with fitness trackers.

    Self Motivation

    This is often a major problem for many people but when you can visually see your progress or how much further you may need to achieve your goal, it can be motivating.

    Employers have jumped on board providing staff with fitness trackers to help keep them motivated to stay fit. They will set target goals and give small rewards to those who achieve them. There always is a great deal of motivation when a group of people are pushing each other or even competing against each other.

    The display of your daily progress can be incentive enough for some people struggling with their weight. There is actually some psychological advantages to using a fitness tracker as people will usually work harder when they see they are making progress.

    You Can Personalize Your Routine

    Fitness trackers give you the ability to set your own goals. Being connected to your smartphone or tablet will give you the ability to personalize the device. These fitness trackers are also great for the person who just hates going to a gym. These devices can help you make sure that whatever activity you decide to do outside of a gym, it is working for you. You will be able to monitor your intensity levels and make the necessary adjustments if you need.

    A State of the Art Weight Loss Tool

    Fitness trackers can give people a better understanding of how they are performing in achieving such things as weight loss. A check of your heart rate can give you a better understanding on how you may need to up the intensity of your fitness program. Keeping track of your calories burned and calories consumed will have you on the right path to losing weight.

    Functional and Fashionable

    Even though this may not be a benefit to your health, a fitness tracker is also something that is actually fashionable. It is as easy as wearing a watch which also means you can wear it just about anywhere you go. Fitness trackers come in different colors, sizes, and shapes and can easily be matched to your style.

    Different Types Of Fitness Trackers

    Daily Trackers

    Daily trackers are a great way to measure such things as:

    • Stairs  climbed
    • Steps taken
    • Calories burned
    • Length of Exercise
    • Activity minutes
    • Sleep time

    Check out great daily fitness trackers here!

    Training Trackers

    Training Trackers have the same features as above plus:

    • Heart rate
    • Miles traveled
    • Speed, pace route
    • Breathing patterns

    Check out great training fitness trackers here!

    Summary

    Whether it is for weight loss or just trying to get healthier, we often need all the help we can get to stay and keep motivated. Whatever your goal is, using fitness trackers can be a great tool to help you reach your goal.

     

     

     

     

    The post Benefits of Using Fitness Trackers In Your Daily Routine appeared first on Exercise and Nutrition Tips.

       

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