Some types of activity will improve the condition of your heart and lungs if they are brisk, sustained and regular. Low-intensity activities do not condition the heart and lungs much. But they can have other long-term health benefits.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
The columns below describe three types of activities and how they affect your heart.
Column A - These vigorous exercises are especially helpful when done regularly. To condition your heart and lungs, the AHA recommends that you do them for at least 30 minutes, three or four times a week, at more than 50 percent of your exercise capacity.
Other health experts suggest a shorter period for higher-intensity activities. These exercises can also burn up more calories than those that are not so vigorous.
Column B - These activities are moderately vigorous but still excellent choices. When done briskly for 30 minutes or longer, three or four times a week, they can also condition your heart and lungs.
Column C - These activities are not vigorous or sustained. They still have benefits - they can be enjoyable, improve coordination and muscle tone, relieve tension, and also help burn up some calories.
These and other low-intensity activities - like gardening, yard- work, housework, dancing and home exercise - can help lower your risk of heart disease if done daily.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
A Do condition B Can condition heart and lungs heart and lungs C Do not condition much
Aerobic Dancing Downhill Skiing Badminton
Bicycling Basketball Baseball
Cross-Country Skiing Field Hockey Bowling
Hiking (uphill) Calisthenics Croquet
Ice Hockey Handball Football
Jogging Raquetball Gardening
Jumping Rope Soccer Golf (on foot or by cart)
Rowing Squash Housework
Running in Place Tennis (singles) Ping-pong
Stair-climbing Volleyball Shuffleboard
Stationary Cycling Walking Moderately Social Dancing
Swimming Softball Walking Briskly Walking Leisurely
The key to success
How do I begin?
The key to a successful program is choosing an activity (or activities) that you will enjoy. Even moderate levels of activity have important health benefits. Here are some questions that can help you choose the right kind of activity for you:
1. How physically fit are you?
If you've been inactive for a while, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become more fit without straining your body. Once you are in better shape, you can gradually change to a more vigorous activity if you wish.
2. How old are you?
If you are over 40 and have not been active, avoid very strenuous programs such as jogging when you're first starting out. For the first few months, build up the length and intensity of your activity gradually. Walking and swimming are especially good forms of exercise for all ages.
3. What benefits do you want from exercising?
If you want the benefits of exercise that condition your heart and lungs, check the activities in columns A and B. These activities - as well as those listed in column C - also give you other benefits as described in this blog.
4. Do you like to exercise alone or with other people?
Do you like individual activities such as swimming, team sports such as soccer, or two-person activities such as racquetball? How about an aerobics class or ballroom dancing? Companionship can help you get started and keep going. If you would like to exercise with someone else, can you find a partner easily and quickly? If not, choose another activity until you can find a partner.
5. Do you prefer to exercise outdoors or in your home?
Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from the weather and can offer the convenience of exercising at home as with stationary cycling. Some activities such as bench stepping, running in place or jumping rope can be done indoors or outdoors. If your activity can be seriously affected by weather, consider choosing a second, alternate activity. Then you can switch activities and still stay on your regular schedule.
6. How much money are you willing to spend for sports equipment or facilities?
Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes. Also, many communities offer free or inexpensive recreation facilities and physical activity classes.
7. When can you best fit the activity into your schedule?
Do you feel more like being active in the morning, afternoon, or evening? Consider moving other activities around. Schedule your activity as a regular part of your routine. Remember that exercise sessions are spread out over the week and needn't take more than about 10 to 15 minutes at a time.
By choosing activities you like, you will be more likely to keep doing them regularly and enjoying the many benefits of physical activity.
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
Wednesday, 18 July 2007
Monday, 16 July 2007
Weight Loss-Top Tips
Start your day with breakfast.Breakfast fills your "empty tank" to get you going after a long night without food. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles.
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.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
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. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.
Work up a 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 aerobic activity, such as 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.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
Balance your food choices - don't eat too much of any one thing.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
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.
Eat more 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.
Join in physical activities at school.Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
Foods aren't good or bad.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. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.
Make healthy eating and physical activities 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, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
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.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
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. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.
Work up a 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 aerobic activity, such as 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.
Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html
Balance your food choices - don't eat too much of any one thing.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
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.
Eat more 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.
Join in physical activities at school.Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
Foods aren't good or bad.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. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.
Make healthy eating and physical activities 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, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
Friday, 13 July 2007
Loose Weight With Healthy Eating
You may not know where to start on the road to making healthier food choices.
Try these tips to eat better, save time, and stretch your food budget.
Get Started on Eating Well
These tips can help you have healthy eating habits:
Start every day with breakfast. Try oatmeal, a whole-grain cereal like raisin bran with fat-free or low-fat milk, whole-wheat toast spread with jam, or fat-free or low-fat yogurt. Enjoy some fruit with your breakfast too.
Try kidney or butter beans in hot dishes, on salads, or plain. Protein is important to your health as you age. Beans are loaded with protein and cost less than meat.
Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.
Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, and whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.
Whole-grain foods offer dietary fiber, which helps keep you regular.
Do not let sweets like cookies, candy, or soda crowd out healthy foods.
TIP: If you cannot digest lactose (the sugar found in milk) try fat-free or low-fat lactose-reduced milk. Or try fat-free or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.
Make Healthy Meals That Taste Good
You might like the taste of fried foods and fatty meats, but these foods can put too much saturated fat in your diet if you eat them too often or in large amounts. Saturated fat is not healthy for your heart. There are other ways you can add flavor to your food. Try:
Baking, roasting, broiling, grilling, or oven-frying chicken or fish—season with herbs, spices, lemon, lime, or vinegar (but not salt).
Cooking collard greens or kale with onions, garlic, chicken broth, bouillon, smoked turkey, turkey bacon, or turkey ham (use broth, bouillon, and cured meats in small amounts because they are high in sodium).
Topping baked potatoes with salsa or low-fat sour cream.
Making salads and casseroles with low-fat or fat-free salad dressing or mayonnaise, flavored vinegar like balsamic, or a small amount of mustard (but remember mustard is high in sodium).
Save Time and Money When You Cook
You do not have to spend a lot of time in the kitchen or a lot of money to eat well.
Cook enough to last. Casseroles, meat loaf, and whole cooked chicken can last for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat).
Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, will not go bad, and make quick and easy additions to your meals.
If your local store does not have the foods you want or their prices are too high, go to another store. Start a weekly shopping carpool, share the cost of a taxi with friends, or ask a relative or neighbor for a ride.
Try these tips to eat better, save time, and stretch your food budget.
Get Started on Eating Well
These tips can help you have healthy eating habits:
Start every day with breakfast. Try oatmeal, a whole-grain cereal like raisin bran with fat-free or low-fat milk, whole-wheat toast spread with jam, or fat-free or low-fat yogurt. Enjoy some fruit with your breakfast too.
Try kidney or butter beans in hot dishes, on salads, or plain. Protein is important to your health as you age. Beans are loaded with protein and cost less than meat.
Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.
Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, and whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.
Whole-grain foods offer dietary fiber, which helps keep you regular.
Do not let sweets like cookies, candy, or soda crowd out healthy foods.
TIP: If you cannot digest lactose (the sugar found in milk) try fat-free or low-fat lactose-reduced milk. Or try fat-free or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.
Make Healthy Meals That Taste Good
You might like the taste of fried foods and fatty meats, but these foods can put too much saturated fat in your diet if you eat them too often or in large amounts. Saturated fat is not healthy for your heart. There are other ways you can add flavor to your food. Try:
Baking, roasting, broiling, grilling, or oven-frying chicken or fish—season with herbs, spices, lemon, lime, or vinegar (but not salt).
Cooking collard greens or kale with onions, garlic, chicken broth, bouillon, smoked turkey, turkey bacon, or turkey ham (use broth, bouillon, and cured meats in small amounts because they are high in sodium).
Topping baked potatoes with salsa or low-fat sour cream.
Making salads and casseroles with low-fat or fat-free salad dressing or mayonnaise, flavored vinegar like balsamic, or a small amount of mustard (but remember mustard is high in sodium).
Save Time and Money When You Cook
You do not have to spend a lot of time in the kitchen or a lot of money to eat well.
Cook enough to last. Casseroles, meat loaf, and whole cooked chicken can last for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat).
Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, will not go bad, and make quick and easy additions to your meals.
If your local store does not have the foods you want or their prices are too high, go to another store. Start a weekly shopping carpool, share the cost of a taxi with friends, or ask a relative or neighbor for a ride.
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
Monday, 9 July 2007
To Loose Weight You Have to do This…….
If you want to Successfully Loose Weight you have to build muscle through exercise and a healthy eating plan.
But what if you don’t want to look like the Front Cover of “Muscle Magazine”
You can still tone muscle by using “Intensity Training”
What is Intensity Training?
Intensity measures how hard you train – compared to how hard you really
could train. For example: If you can lift a 15-pound dumbbell for a
maximum of 12 times, then lifting it only 6 times is working at 50%
intensity.
Your goal: Aim for 100-105% intensity. Lift each weight until you can't
possibly lift it one more time. That's a high-intensity workout – and that
will burn off the fat. For Toning Muscle the repetitions should still be high but just use lighter weights.
(As Shown in the Fitness Manuel 12 Minutes to Fit & Fabulous www.fightfatquick.com)
Why Does Intensity Training Build Muscle?
Muscles are made up of lots of Bundles of Contracting Fibres, as you use intensity training it causes small tears in the fibres of the muscle the bodies natural reaction to this is to repair them and thus increase the size of the muscle, leading to leaner and stronger Muscle groups.
If you have not started an exercise plan then use the Manuel “12 Minutes to Fit & Fabulous” with its Pictures and Training Diary. It starts with a 5 week plan to get you on the Road to Weight Loss and Fitness in just 12 Minutes a day, without having to go to the Gym and using just basic weights that you probably have in the house already.
As well as starting your exercise program, make sure you have a balanced eating plan. Build up energy levels by eating carbohydrates such as Fruits Grains and Vegetables.
A great breakfast for the day is cooked porridge with honey and a small banana, try having this about 60 minutes prior to starting your exercise routine.
To build muscle you also need to have protein so by making Fish and Poultry part of your eating plan it will help to build muscle and burn fat.
A word of Caution: When starting your fitness and food plans don’t go mad. Take 1 step at a time build on your goals and you will achieve your desired Weight loss and Fitness Level. (If you have not exercised for a long period of time we recommend you consult a Doctor to assess your current health Condition in relation to starting an exercise plan)
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,
Now You can also make money with this exercise manual, by simply promoting
it with your own custom link and collecting 100% commission. That's right!
You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,
and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
But what if you don’t want to look like the Front Cover of “Muscle Magazine”
You can still tone muscle by using “Intensity Training”
What is Intensity Training?
Intensity measures how hard you train – compared to how hard you really
could train. For example: If you can lift a 15-pound dumbbell for a
maximum of 12 times, then lifting it only 6 times is working at 50%
intensity.
Your goal: Aim for 100-105% intensity. Lift each weight until you can't
possibly lift it one more time. That's a high-intensity workout – and that
will burn off the fat. For Toning Muscle the repetitions should still be high but just use lighter weights.
(As Shown in the Fitness Manuel 12 Minutes to Fit & Fabulous www.fightfatquick.com)
Why Does Intensity Training Build Muscle?
Muscles are made up of lots of Bundles of Contracting Fibres, as you use intensity training it causes small tears in the fibres of the muscle the bodies natural reaction to this is to repair them and thus increase the size of the muscle, leading to leaner and stronger Muscle groups.
If you have not started an exercise plan then use the Manuel “12 Minutes to Fit & Fabulous” with its Pictures and Training Diary. It starts with a 5 week plan to get you on the Road to Weight Loss and Fitness in just 12 Minutes a day, without having to go to the Gym and using just basic weights that you probably have in the house already.
As well as starting your exercise program, make sure you have a balanced eating plan. Build up energy levels by eating carbohydrates such as Fruits Grains and Vegetables.
A great breakfast for the day is cooked porridge with honey and a small banana, try having this about 60 minutes prior to starting your exercise routine.
To build muscle you also need to have protein so by making Fish and Poultry part of your eating plan it will help to build muscle and burn fat.
A word of Caution: When starting your fitness and food plans don’t go mad. Take 1 step at a time build on your goals and you will achieve your desired Weight loss and Fitness Level. (If you have not exercised for a long period of time we recommend you consult a Doctor to assess your current health Condition in relation to starting an exercise plan)
12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com
And Wait! Here's How You Can Get Your $7 Back and More,
Now You can also make money with this exercise manual, by simply promoting
it with your own custom link and collecting 100% commission. That's right!
You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,
and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)
BUY YOUR COPY TODAY AT www.fightfatquick.com
Friday, 6 July 2007
Weight Loss-Using Fruit & Vegtables
Did you know there are at least four great reasons to eat more fruits and vegetables?
1)It is easy to do.
2)Almost all are low in calories and fat.
3)They are a good source of vitamins and minerals and provide fiber.
4)They may hekp reduce cancer risk.
Here are some actions to get you started and keep you going. Try two or three actions now and try more later.
Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices, and you don't run out. Buy frozen, dried, and canned as well as fresh fruits and vegetables.
First, use the fruits and vegetables that go bad easily (peaches, asparagus). Save hardier varieties (apples, acorn squash) or frozen and canned types for later in the week.
Use the salad bar to buy cut-up fruits/vegetables if you're in a hurry.
Keep a fruit bowl, small packs of applesauce, raisins or other dried fruit on the kitchen counter, table, or in the office.
Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack; carry moist towlettes for easy cleanup.
Keep a bowl of cut-up vegetables on the top shelf of the refrigerator.
Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice or by having fruit on cereal.
Add fruits and vegetables to lunch by having them in soup, salad, or cut-up raw.
Add fruits and vegetables to dinner by microwaving or steaming vegetables and having a special fruit desert.
Increase portions when you serve vegetables and fruits. Season them the low-fat way with herbs, spices, and lemon juice. If sauce is used, choose a nonfat or low-fat sauce.
Choose fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with berries.
Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, grate carrot and zucchini into spaghetti sauce.
These ideas and tips should get you started and keep you going with beans:
Once a week or more, try a low-fat meatless meal or main dish that features beans (tacos or burritos stuffed with pinto beans; chili with kidney beans; black beans over rice).
Try kidney beans or black-eyed peas. It's a fast and easy way to use beans and peas without cooking them from scratch.
Use beans as a dip for vegetables or filling for sandwiches.
Serve soup made from beans or peas - minestrone, split-pea, black bean, or lentil (once a week or more).
Try black-eyed peas or black beans as a vegetable side dish with meat or fish.
Add beans to salads. Many salad bars feature kidney beans, three-bean salad, or chick peas (garbanzo beans).
Your Key to Fast Weight Loss www.Fightfatquick.com
1)It is easy to do.
2)Almost all are low in calories and fat.
3)They are a good source of vitamins and minerals and provide fiber.
4)They may hekp reduce cancer risk.
Here are some actions to get you started and keep you going. Try two or three actions now and try more later.
Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices, and you don't run out. Buy frozen, dried, and canned as well as fresh fruits and vegetables.
First, use the fruits and vegetables that go bad easily (peaches, asparagus). Save hardier varieties (apples, acorn squash) or frozen and canned types for later in the week.
Use the salad bar to buy cut-up fruits/vegetables if you're in a hurry.
Keep a fruit bowl, small packs of applesauce, raisins or other dried fruit on the kitchen counter, table, or in the office.
Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack; carry moist towlettes for easy cleanup.
Keep a bowl of cut-up vegetables on the top shelf of the refrigerator.
Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice or by having fruit on cereal.
Add fruits and vegetables to lunch by having them in soup, salad, or cut-up raw.
Add fruits and vegetables to dinner by microwaving or steaming vegetables and having a special fruit desert.
Increase portions when you serve vegetables and fruits. Season them the low-fat way with herbs, spices, and lemon juice. If sauce is used, choose a nonfat or low-fat sauce.
Choose fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with berries.
Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, grate carrot and zucchini into spaghetti sauce.
These ideas and tips should get you started and keep you going with beans:
Once a week or more, try a low-fat meatless meal or main dish that features beans (tacos or burritos stuffed with pinto beans; chili with kidney beans; black beans over rice).
Try kidney beans or black-eyed peas. It's a fast and easy way to use beans and peas without cooking them from scratch.
Use beans as a dip for vegetables or filling for sandwiches.
Serve soup made from beans or peas - minestrone, split-pea, black bean, or lentil (once a week or more).
Try black-eyed peas or black beans as a vegetable side dish with meat or fish.
Add beans to salads. Many salad bars feature kidney beans, three-bean salad, or chick peas (garbanzo beans).
Your Key to Fast Weight Loss www.Fightfatquick.com
Tuesday, 3 July 2007
Weight Loss & Fitness During Pregnancy
Almost all women can and should be physically active during pregnancy. Talk to your health care provider first, particularly if you have high blood pressure, diabetes, anemia, bleeding, or other disorders, or if you are obese or underweight.Whether or not you were active before you were pregnant, ask your health care provider about a level of exercise that is safe for you. Aim to do at least 30 minutes of moderate-intensity physical activity (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week.Regular, moderate-intensity physical activity during pregnancy may:
Help you and your baby to gain the proper amounts of weight.
Reduce the discomforts of pregnancy, such as backaches, leg cramps, constipation, bloating, and swelling.
Reduce your risk for gestational diabetes (diabetes found for the first time when a woman is pregnant).
Improve your mood and energy level.
Improve your sleep.
Help you have an easier, shorter labor.
Help you to recover from delivery and return to a healthy weight faster.
Follow these safety precautions while being active during your pregnancy
Choose moderate activities that are unlikely to injure you, such as walking, aqua aerobics, swimming, yoga, or using a stationary bike.>
Stop exercising when you start to feel tired, and never exercise until you are exhausted or overheated.
Drink plenty of water.
Wear comfortable clothing that fits well and supports and protects your breasts.
Stop exercising if you feel dizzy, short of breath, pain in your back, swelling, numbness, sick to your stomach, or if your heart is beating too fast or at an uneven rate.
What physical activities should I avoid during pregnancy?
For your health and safety, and for the health of your baby, there are certain physical activities that you should not do while you are pregnant. Some are listed below. Talk to your health care provider about other physical activities that you should avoid during your pregnancy.
Avoid being active outside during hot weather.
Avoid steam rooms, hot tubs, and saunas.
Avoid physical activities, such as certain yoga poses, that call for you to lie flat on your back after 20 weeks of pregnancy.
Avoid contact sports, such as football and boxing, and other activities that might injure you, such as horseback riding.
Avoid activities that make you jump or change directions quickly, such as tennis or basketball.
During pregnancy, your joints loosen and you are more likely to hurt yourself when doing these activities.
Avoid activities that can result in a fall, such as in-line skating or downhill skiing.
Tips for Getting Physically Active
Get physically active for your health and the health of your baby by using the tips below:
Go for a walk around the block or through a shopping mall with your spouse or a friend.
Sign up for a prenatal yoga, aqua aerobics, or fitness class. Make sure you let the instructor know that you are pregnant before beginning.
Rent or buy an exercise video for pregnant women. Look for videos at your local library, video store, health care provider’s office, hospital, or maternity clothing store.
At your gym, community center, YMCA, or YWCA, sign up for a session with a fitness trainer who knows about physical activity during pregnancy.
Get up and move around at least once an hour if you sit in a chair most of the day; get up and move around during commercials when watching TV.
What habits should I keep up after my baby is born?
Following healthy eating and physical activity habits after your baby is born may help you return to a healthy weight more quickly, provide you with good nutrition (which you especially need if you are breastfeeding), and give you the energy you need. You can also be a good role model for your growing child. After your baby is born:
Continue eating well. Eat a variety of foods from all of the food groups. If you are not breastfeeding, you will need about 300 fewer calories per day than you did while you were pregnant.
If you are breastfeeding, you will need to eat about 200 more calories per day than you did while you were pregnant. Breastfeeding may help you return to a healthy weight more easily because it requires a great deal of energy. Breastfeeding may also protect your baby from illnesses, such as ear infections, colds, and allergies, and may help lower your risk for breast and ovarian cancer. If you had gestational diabetes, breastfeeding for more than 3 months may help prevent your baby from becoming overweight.
When you feel able and your health care provider says it is safe, slowly get back to your routine of regular, moderate-intensity physical activity. Wait for 4 to 6 weeks after you have your baby to begin doing higher levels of physical activity. Doing physical activity that is too hard, too soon after delivery, can slow your healing process. Regular, moderate-intensity physical activity will not affect your milk supply if you are breastfeeding.
Return to a healthy weight gradually. Lose no more than 1 pound per week through a sound eating plan and regular physical activity after you deliver your baby.
Why should I try to return to a healthy weight after delivery?
After you deliver your baby, your health will be better if you try to return to a healthy weight. Not losing weight after your baby is born may lead to overweight or obesity later in life, which may lead to health problems. Talk to your health care provider about reaching a weight that is healthy for you.
Be Good to Yourself
Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. Experiencing this whirlwind of feelings may cause you to overeat, not eat enough, or lose your drive and energy. Being good to yourself can help you cope with your feelings and follow eating and physical activity habits for a healthy pregnancy, a healthy baby, and a healthy family after delivery.
Here are some ideas for being good to yourself:
Try to get enough sleep.
Rent a funny movie and laugh.
Take pleasure in the miracles of pregnancy and birth.
Invite people whose company you enjoy to visit your new family member.
Explore groups that you and your newborn can join, such as “new moms” groups.
Remember...
Talk to your health care provider about how much weight you should gain during your pregnancy.
Eat foods rich in folate, iron, calcium, and protein, or get these nutrients through a prenatal supplement.
Talk to your health care provider before taking any supplements.
Eat breakfast every day.
Eat high-fiber foods and drink plenty of water to avoid constipation.
Avoid alcohol, raw fish, fish high in mercury, soft cheeses, and anything that is not food.
Aim to do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week during your pregnancy. Talk to your health care provider before you begin if you have not previously been physically active.
After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity. Make sure you feel able and your health care provider says it is safe to be physically active.
Take pleasure in the miracles of pregnancy and birth.
For A Fit & Fabulous Body go to http://www.fightfatquick.com in just 12 minutes a day you can get the body you desire
Help you and your baby to gain the proper amounts of weight.
Reduce the discomforts of pregnancy, such as backaches, leg cramps, constipation, bloating, and swelling.
Reduce your risk for gestational diabetes (diabetes found for the first time when a woman is pregnant).
Improve your mood and energy level.
Improve your sleep.
Help you have an easier, shorter labor.
Help you to recover from delivery and return to a healthy weight faster.
Follow these safety precautions while being active during your pregnancy
Choose moderate activities that are unlikely to injure you, such as walking, aqua aerobics, swimming, yoga, or using a stationary bike.>
Stop exercising when you start to feel tired, and never exercise until you are exhausted or overheated.
Drink plenty of water.
Wear comfortable clothing that fits well and supports and protects your breasts.
Stop exercising if you feel dizzy, short of breath, pain in your back, swelling, numbness, sick to your stomach, or if your heart is beating too fast or at an uneven rate.
What physical activities should I avoid during pregnancy?
For your health and safety, and for the health of your baby, there are certain physical activities that you should not do while you are pregnant. Some are listed below. Talk to your health care provider about other physical activities that you should avoid during your pregnancy.
Avoid being active outside during hot weather.
Avoid steam rooms, hot tubs, and saunas.
Avoid physical activities, such as certain yoga poses, that call for you to lie flat on your back after 20 weeks of pregnancy.
Avoid contact sports, such as football and boxing, and other activities that might injure you, such as horseback riding.
Avoid activities that make you jump or change directions quickly, such as tennis or basketball.
During pregnancy, your joints loosen and you are more likely to hurt yourself when doing these activities.
Avoid activities that can result in a fall, such as in-line skating or downhill skiing.
Tips for Getting Physically Active
Get physically active for your health and the health of your baby by using the tips below:
Go for a walk around the block or through a shopping mall with your spouse or a friend.
Sign up for a prenatal yoga, aqua aerobics, or fitness class. Make sure you let the instructor know that you are pregnant before beginning.
Rent or buy an exercise video for pregnant women. Look for videos at your local library, video store, health care provider’s office, hospital, or maternity clothing store.
At your gym, community center, YMCA, or YWCA, sign up for a session with a fitness trainer who knows about physical activity during pregnancy.
Get up and move around at least once an hour if you sit in a chair most of the day; get up and move around during commercials when watching TV.
What habits should I keep up after my baby is born?
Following healthy eating and physical activity habits after your baby is born may help you return to a healthy weight more quickly, provide you with good nutrition (which you especially need if you are breastfeeding), and give you the energy you need. You can also be a good role model for your growing child. After your baby is born:
Continue eating well. Eat a variety of foods from all of the food groups. If you are not breastfeeding, you will need about 300 fewer calories per day than you did while you were pregnant.
If you are breastfeeding, you will need to eat about 200 more calories per day than you did while you were pregnant. Breastfeeding may help you return to a healthy weight more easily because it requires a great deal of energy. Breastfeeding may also protect your baby from illnesses, such as ear infections, colds, and allergies, and may help lower your risk for breast and ovarian cancer. If you had gestational diabetes, breastfeeding for more than 3 months may help prevent your baby from becoming overweight.
When you feel able and your health care provider says it is safe, slowly get back to your routine of regular, moderate-intensity physical activity. Wait for 4 to 6 weeks after you have your baby to begin doing higher levels of physical activity. Doing physical activity that is too hard, too soon after delivery, can slow your healing process. Regular, moderate-intensity physical activity will not affect your milk supply if you are breastfeeding.
Return to a healthy weight gradually. Lose no more than 1 pound per week through a sound eating plan and regular physical activity after you deliver your baby.
Why should I try to return to a healthy weight after delivery?
After you deliver your baby, your health will be better if you try to return to a healthy weight. Not losing weight after your baby is born may lead to overweight or obesity later in life, which may lead to health problems. Talk to your health care provider about reaching a weight that is healthy for you.
Be Good to Yourself
Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. Experiencing this whirlwind of feelings may cause you to overeat, not eat enough, or lose your drive and energy. Being good to yourself can help you cope with your feelings and follow eating and physical activity habits for a healthy pregnancy, a healthy baby, and a healthy family after delivery.
Here are some ideas for being good to yourself:
Try to get enough sleep.
Rent a funny movie and laugh.
Take pleasure in the miracles of pregnancy and birth.
Invite people whose company you enjoy to visit your new family member.
Explore groups that you and your newborn can join, such as “new moms” groups.
Remember...
Talk to your health care provider about how much weight you should gain during your pregnancy.
Eat foods rich in folate, iron, calcium, and protein, or get these nutrients through a prenatal supplement.
Talk to your health care provider before taking any supplements.
Eat breakfast every day.
Eat high-fiber foods and drink plenty of water to avoid constipation.
Avoid alcohol, raw fish, fish high in mercury, soft cheeses, and anything that is not food.
Aim to do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week during your pregnancy. Talk to your health care provider before you begin if you have not previously been physically active.
After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity. Make sure you feel able and your health care provider says it is safe to be physically active.
Take pleasure in the miracles of pregnancy and birth.
For A Fit & Fabulous Body go to http://www.fightfatquick.com in just 12 minutes a day you can get the body you desire
Monday, 2 July 2007
Calories/Hour Expended in Common Physical Activities
Some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate- or vigorous-intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).
Moderate Physical Activity
Approximate Calories/Hr for a 154 lb Person
Hiking
370
Light gardening/yard work
330
Dancing
330
Golf (walking and carrying clubs)
330
Bicycling (<10 mph) 290
Walking (3.5 mph)
280
Weight lifting (general light workout)
220
Stretching
180
Vigorous Physical Activity
Approximate Calories/Hr for a 154 lb Persona
Running/jogging (5 mph)
590
Bicycling (>10 mph)
590
Swimming (slow freestyle laps)
510
Aerobics
480
Walking (4.5 mph)
460
Heavy yard work (chopping wood)
440
Weight lifting (vigorous effort)
440
Basketball (vigorous)
440
Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from the 2005 DGAC Report.
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Moderate Physical Activity
Approximate Calories/Hr for a 154 lb Person
Hiking
370
Light gardening/yard work
330
Dancing
330
Golf (walking and carrying clubs)
330
Bicycling (<10 mph) 290
Walking (3.5 mph)
280
Weight lifting (general light workout)
220
Stretching
180
Vigorous Physical Activity
Approximate Calories/Hr for a 154 lb Persona
Running/jogging (5 mph)
590
Bicycling (>10 mph)
590
Swimming (slow freestyle laps)
510
Aerobics
480
Walking (4.5 mph)
460
Heavy yard work (chopping wood)
440
Weight lifting (vigorous effort)
440
Basketball (vigorous)
440
Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from the 2005 DGAC Report.
Do you want a Specific progam that will help you Loose Weight and Burn Fat Giving you the Body you have always wanted Go to http://WWW.fightfatquick.com
Sunday, 1 July 2007
Weight Loss Parental Example Will Benefit's Your Kids
If Parents set a good example to fitness and weight control then it follows that their kids will likely have a positive attitude towards physical activity and weight management.
What are the benefits to kids for well-planned, well-implemented physical education program?
Note the following:
• Improve physical fitness.
• Reinforce knowledge learned in other subject areas such as science, math, and social studies.
• Facilitate development of student self-discipline and responsibility for health and
fitness.
• Develop motor skills that allow for safe, successful, and satisfying participation in physical activities.
• Give children the opportunity to set and strive for personal, achievable goals.
• Influence moral development by providing students with opportunities to assume leadership, cooperate with others, and accept responsibility for their own behavior.
• Help children become more confident, assertive, independent, and self-controlled.
• Provide an outlet for releasing tension and anxiety.
• Help children socialize with others more successfully.
If you want kids that are academically bright, socially well adjusted you have to set a good example. It will take time and effort but in the long term the payment will be far outweigh the time investment now, something your kids will thank-you for life and if they are fit and healthy that will be a long one.
So set yourself realistic weight management and fitness goals
Go to http://www.fightfatquick/ for your free report on how in Just 12 Minutes a Day you can get Fit & Fabulous
What are the benefits to kids for well-planned, well-implemented physical education program?
Note the following:
• Improve physical fitness.
• Reinforce knowledge learned in other subject areas such as science, math, and social studies.
• Facilitate development of student self-discipline and responsibility for health and
fitness.
• Develop motor skills that allow for safe, successful, and satisfying participation in physical activities.
• Give children the opportunity to set and strive for personal, achievable goals.
• Influence moral development by providing students with opportunities to assume leadership, cooperate with others, and accept responsibility for their own behavior.
• Help children become more confident, assertive, independent, and self-controlled.
• Provide an outlet for releasing tension and anxiety.
• Help children socialize with others more successfully.
If you want kids that are academically bright, socially well adjusted you have to set a good example. It will take time and effort but in the long term the payment will be far outweigh the time investment now, something your kids will thank-you for life and if they are fit and healthy that will be a long one.
So set yourself realistic weight management and fitness goals
Go to http://www.fightfatquick/ for your free report on how in Just 12 Minutes a Day you can get Fit & Fabulous
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