How to stick to your exercise program

It seems quite easy to begin a new exercise program but difficult to maintain it. Consistency is one of the major keys in physical fitness. The following are some simple steps can help to keep your fitness on track!

1. Always have two exercise bags packed. One for work and one in the trunk of your car--no forgetting your work-out clothes
2. Consider sleeping in your work-out clothes so that you are ready for workout or exercise if you choose to work-out early in the morning.
3. Start out with small steps 15-20 minutes daily and work yourself up to 40-45 minutes 3-4 times weekly. Don't hurt yourself--you won't want to exercise anymore.
4. Don't repeat the same exercises every time-mix it up. Try different exercise so that you will feel refresh and use all different muscle groups
5. Work-out with your buddies. Find some buddies who you can motivate and who will motivate you. You will feel more enjoyable with your buddies around for exercise so that you won’t miss the session.
6. Break up your work-out time. Do 15 minutes here and 15 minutes there so that you won’t feel tired easily. Remember consistency is the key of success.

Save 3,000 Calories in One Month

Everybody will think that it is easier to gain weight and difficult to lose weight. Start learning counting of your daily intake of calories, you will find that burning off and additional 100 calories a day is easy. Set a target to burn 100 calories a day, you will save 3,000 calories in one month which is a good step to achieve your desired weight.
The following are some tips when we consider our meals.
1. Top 1 cup of apple slices, instead of 8 crackers, with cheese. Save 100 calories.
2. Choose a fresh spring roll instead of a fried egg roll. Save 100 calories.
Eat chocolate sorbet instead of chocolate ice cream. Save 140 calories per 1/2 cup.
3. Skip the crust on apple pie. Save 100 calories.
4. Swap pepperoni on your pizza for veggies like fresh tomatoes and peppers. Save 100 calories per 2 slices.
5. Choose steamed shrimp over fried. Save 122 calories per 3 ounces.
6. Make your sandwich open-faced (use only 1 slice of bread). Save 100 calories.
7. Leave blue cheese off your salad. Save 110 calories per 3-tablespoon serving.
8. Substitute 1/2 cup steamed veggies for 1/2 cup noodles in a pasta dish. Save 100 calories.
9. Use a 6-inch flour tortilla instead of a 10-inch one on your next burrito. Save 120 calories.
Skip the tortilla and put your filling on lettuce. Save 100 calories.
Eat a whole-wheat English muffin at breakfast instead of a bagel. Save 150 calories.
10. Top pancakes with 1/4 cup apple-sauce sprinkled with cinnamon instead of syrup. Save 180 calories.

Five Dieting Tips for Losing Weight

1. In weight loss, water plays an important role. Make sure to drink at least eight glasses of water everyday. Drink a lot of water before meal will help to reduce the intake of food because you already feel full and cannot take too much food anymore. Research shows that drinking one glass of water during meal will makes you feel already stuffed so you are unable to take more food. Water is needed by the body to flush out all the unnecessary and harmful toxins. Therefore, it is advisable to drink a glass of water immediately when you wake up.
2. Avoid sodas and soft drinks during your meals. If possible, do not take any sweetened drinks when eating. This is because those drink which contain a lot of sugar which eventually accumulated in the body and get stored as fats that bloat the tummy and other body parts.
3. Include fruits that have 90% to 95% water content during your meal, such as tomatoes and watermelons. You surely would not gain weight because they are almost entirely made of water, which eventually gets flushed from your system.
4. Take fresh food instead of fruit juice. Fruit juices are loaded with the sugar from the fruits and nearly devoid the fiber which contain in the fruits. Processed fruit juices usually contain a lot of preservatives, artificial colors and flavorings that are bad for the body. Those processed fruit juice often contributing to weight gain.
5. Eat more fiber-rich foods. Fiber is important for tissue building and better waste excretion. Fruits and vegetables are most generous sources of fiber. Such foods not only do not lead to excessive weight gain, but they will also help you reach your healthy weight loss goals because they are easily digested and consist of high-value nutrients and vitamins rather than empty calories.

What is the best time to exercise?

Many people aware that exercise is important for general health and weight control. They would like to schedule sometime for exercise but it is hard time sticking to it. For most people, they know exercise will give them a boost of energy but they do not have discipline and motivation to do that.
When thinking about the best time to exercise, there are really three choices: morning or evening.

Research shows that 6pm seems to be optimal time for exercise because of human physiology. At that time, lung function, body rhythms, body temperature and hormone levels are at optimum levels for exercise. However, research also shows that's for habits exercise, namely the ability to stick with exercise routine, the answer will be different because there will be a lot of distraction to arrange time for exercise. Hence, some people may consider exercising first thing is the morning in order to maintain exercise routine.

Here are some of the advantage and disadvantage when we consider exercising early in the morning.

Advantages: -
1. Consistently exercise because it is easier to form a habit.
2. Easier to arrange time for exercise by getting up a bit earlier.
3. Less distractions and schedule interruptions.
4. Better air quality because less polluted in the morning
5. Raises heart rate and metabolism to burn more calories earlier in the day.
6. Gives better feeling for physical energy for hours.
7. Improves your mental acuity for hours.
8. The body adjusts to your exercise time, so if you are training for a morning sports event, train in the morning

Disadvantages: -
1. Body temperature is lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow.
2. Enjoyment of morning exercise will affect habit of exercise.
3. Cold, stiff muscles may be more prone to injury.
Body temperature and hormones are higher in late afternoon, better result can be obtain later in the day.
How do decide the best time for exercising? You may begin with decide whether you are morning person or night person. Are you ready to wake up early or you needing longer time to wake up and get going? Do you feel energetic and find yourself more productive in the morning or prefer to spend time for other project and activities in the morning?
You probably already know if you are a morning person or a night person. If you don’t know whether you are a morning or a night person, try exercising for a week in the morning and then for a week in the evening. Write down your feeling before and during these exercise sessions. You will quickly see when the best time to fit your exercise schedule.
Once you have decided whether morning or evening is best for you, set up a specific time. Treat it like any other appointment and you will be on your way to achieving all the benefits of regular exercise.

How self hypnosis can lose weight?

What is hypnosis? Why hypnosis can help to lose weight?

Hypnosis is a scientifically verified and effective technique that can promote accelerated human change. With Hypnosis, we can create desired changes in behavior and encourage mental and physical well-being. Learn how to guide yourself and others to lose weight, quit smoking and be free of physical pain. These programs are especially suited for health care professionals, practicing therapists, and all individuals seeking to make a positive change in their lives.

The law of attraction says that you can attract anything that you desire such as wealth, love, success, wealth, happiness, ideal weight, and so on. That is only if you have positive thought and do not think negatively. One of the easiest ways is to re-program your mind to think positively. However, that takes time for you to learn.
Hypnotism is a way to help you to get past your conscious mind and to reach your sub-conscious so that you can erase all your negative and self limiting habits in order to achieve the ideal you. When you are in a state of hypnosis, you are still awake and in control of what you are doing. Under hypnosis, it helps to re-program your mind to achieve what you desired to achieved. This is called Self Hypnotism.

To know more, please click here.

How To Burn More Calories To Lose Weight

We all know that to lose weight, we need to burn more calories than we consume. But how can we burn more calories? What are calories?
Calories is a unit of measurement for the amount of energy that is released from food upon oxidation by the body. Also the amount of heat required to raise the temperature of 1 kilogram of water by 1°C at 1 atmosphere pressure.

There are 3 ways to burn calories.

1. Increase your metabolic rate
Metabolic Rate is the rate which the body burns up calories. A body that consumes 3,000 calories a day and burn 3,000 calories a day will stay at the same weight. However, a body consumes 2,500 calories a day but burn 2,000 will gain weight and vice versa.

The secret of burning calories knows your metabolic rate and what you can do to influence it.

2. Burn calories to provide energy
a. Basal Metabolic Rate (BMR) - These calories you burn just by being alive even when you are doing nothing.

b. Burning Calories for Activity - These calories you burn from energy used during movement such as walking.

c. Dietary Thermo Genesis – These calories you burn in the process of eating, digesting and absorbing.

3. Speed up your rate burning calories
a. Build Muscle
Try just 3 times a week for 20 minutes training with weight is enough to build muscle. It’s helps to burn more calories and looks better.

b. Move More
Remember and being aware to move more can make a dramatic difference to the amount of calories you burn. Movement such as stand up and stretch, pace up and down, swing legs, etc are good and easy way to burn more calories.

c. Aerobic Exercise
Try just 3 times a week for 30 minutes of aerobic can helps raising heart rate which is good way to burn calories. Studies shown that high-intensity exercise can burn more calories for several hours after works.

d. Eat Spicy Food
Spicy food especially chili can increase metabolic rate up to 50%.

e. Eat Little and Often
Metabolic rate can raise by eating several small meals a day instead of usual three big meals. By eating more frequently, your insulin level is also regulated and less insulin will then be converted to body fat
To burn more calories and lose weight, you have to increase your metabolic rate, burn calories to provide energy, and speed up your rate burning calories. By doing so, you will be losing weight naturally in a healthy way.

An Apple Before Meal Helps to Reduce the Calories?

A new research shows that eating one apple before meal can help to reduce intake of calories. This research was conducted and tested by researches from Pennsylvania State University on how the consumption of apples can affect calorie intake. It found that an apple about 15 minutes before meal is consumed 190 lesser calories compare to didn’t have apple.

This research is conducted by 59 normal weight men and women for approximately 5 weeks. Before meal, the participants were given peeled cut-up apple (125 calories), similar caloric amount of apple sauce, apple juice or nothing. After 15 minutes, they were given cheese tortellini and tomato sauce. Result shows that those who ate raw apple have 187 lesser calories compare to those who ate apple sauce, juice or nothing.

Julie Flood, a researcher from Penn State says, “This suggests that eating something like a piece of fruit that’s low in calories before meal might be a great strategy for reducing calorie intake. It looks like solid fruit is more filling than fruit juice, and people perceive them differently. They look at an apple and think it's going to fill them up."

By cutting down the intake of calories, it helps to reduce weight. Perfect Body Shape start from here.

Calories, Fat & Exercise

Do you know what happens if you take in more or less calories than your body burns? You will either gain or lose fat, respectively. An accumulation of 3,500 extra calories is stored by your body is equal to 1 pound of fat increase in your body. On the other hand, if you can burn 3,500 more calories than you eat, whether by doing exercise or eating less, your body converts 1 pound of its stored fat into energy to make up for the deficit.

One thing about exercise is that it raises your metabolic rate. Your metabolism takes time to return to its normal pace. It continues to function at a higher level and your body burns an increased number of calories for about two hours after you've stopped exercising.

Lots of people wonder where their calories come from. If we eat exactly the number of calories that we burn and if we're only talking about weight, the answer is no -- a calorie is a calorie. A protein calorie is no different from a fat calorie -- they are units of energy. As long as you burn what you eat, you will maintain your weight; but if you burn more than you eat, you'll lose weight.

But if we're talking nutrition, it definitely matters where those calories originate. Carbohydrates and proteins are healthier sources of calories than fats. Although our bodies do need a certain amount of fat to function properly -- an adequate supply of fat allows your body to absorb the vitamins you ingest -- an excess of fat can have serious health consequences. The U.S. Food and Drug Administration recommends that a maximum of 30 percent of our daily calories come from fat. So, if you eat 2,000 calories a day, that's a maximum of 600 calories from fat, or 67 grams of fat, per day. However, many doctors and nutritionists now set the maximum number of fat calories at 25 percent of our daily caloric intake. That's 56 grams of fat per day for a 2,000 calorie diet.

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