Tips for Fitness Exercise

Fitness Training Tips

It's important to exercise safely and effectively. Robin Gargrave of YMCAfit, one of the UK’s top trainers of fitness professionals, shares his tips on getting into shape safely.
You'll also find plenty of tips on building stamina, strength and flexibility, as well as diet and motivation.

Recommended physical activity levels
Children under 5 years old should do 180 minutes every day.
Young people (5–18 years old) should do 60 minutes every day.
Adults (19–64 years old) should do 150 minutes every week.
Older adults (65 and over) should do 150 minutes every week.

When should I exercise?
There’s no right time to exercise. It depends on the individual. “You need to listen to your body,” says Robin. “Some people feel rough in the morning, whereas others can hop out of bed and do a 10 mile run.”
Don't exercise for two to three hours after a heavy meal. If you exercise straight after a large meal, you're likely to experience nausea, stomach cramps and discomfort.

Can I have a snack before exercising?
You can have a small snack before your workout, such as a piece of fruit or a drink. Robin advises against snacks that are high in sugar, including soft drinks.
“You might get a quick energy boost but it’ll probably be followed by a sudden energy slump.” Choose starchy foods, such as brown bread or bananas, which help keep your energy levels constant during exercise.

Should I warm up before exercise?
Warming up is essential before exercising. “Without a warm-up, your workout won't be as efficient as it could be,” says Robin. “Your muscles won't be warm and will be less supple, which can increase your risk of injury.”
Start with slow, gentle movements, such as walking, and gradually build the intensity, such increasing your walking pace to a gentle jog.
Eight to 10 minutes will warm up the muscles and get them ready for higher-intensity activity. The warm-up process sends oxygen to the muscles, where it works with glucose to produce energy, Robin says. This ensures that the body works more efficiently, and that your workout gives better results.

What is aerobic activity?
Aerobic activity is any activity where the body's large muscles move in a rhythmic manner for a continuous period of time. Also called endurance activity, it's great for improving the health of your heart and lungs. Examples include; running, walking, cycling and swimming

“Aerobic activity is vital for burning off calories, weight management and general health,” says Robin.

What’s the importance of strength training?
Strength-training activities, such as weight lifting, involve short bursts of effort. Strength training burns calories and builds and strengthens muscle. Benefits of strength training include increasing bone density, strengthening joints, and improving balance, stability and posture.
“It increases your ability to do everyday tasks without getting so tired,” says Robin. “The more muscle mass you have, the easier it is to burn calories, even when the body is at rest.”

Do I need to stretch?
Stretching helps to improve flexibility, balance and posture. To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.
During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple.

What’s the importance of cooling down?
Immediately after your workout, take time to cool down. This gradually lowers your heart rate and allows your body to recover. It may help reduce muscle injury, stiffness and soreness. Walk or continue your activity at a low intensity for five to 10 minutes. It’s then an ideal time to stretch, and you're more likely to improve your flexibility.

Should I have a rest day?
With moderate-intensity aerobic activity, whether it’s heavy gardening or cycling, you're encouraged to do a little every day. Adults should do 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week. Children aged 5–18 should do 60 minutes of moderate to vigorous aerobic activity every day.
It's important to rest when you do vigorous-intensity aerobic activity, such as running. The body repairs and strengthens itself between workouts, and over-training can weaken even the strongest athletes.

What should I drink?
It’s important to drink fluid during any exercise that lasts for more than 30 minutes.
Water may be enough for low-intensity exercise up to 45–50 minutes.
For higher-intensity exercise of 45–50 minutes or more, or lower-intensity exercise lasting several hours, a sports drink can help maintain energy levels and its salt will improve hydration. Choose drinks that contain sodium (salt) when exercise lasts longer than one hour, or in any event when large amounts of salt will be lost through your sweat.

How do I stay motivated?
Make sure your exercise regime includes activities that you like doing rather than what someone else tells you to do. Exercise with a friend or friends so that you can all keep each other motivated.

“Set new challenges to keep yourself stimulated,” says Robin. “And keep going. It's always hard at first, even for elite athletes, but it does get easier.”

http://www.nhs.uk/Livewell/olympics/Pages/Trainingtips.aspx - Tips For Fitness Exercise

10 Week Fitness Program

Farrell's eXtreme Bodyshaping Sioux Falls 10 week fitness program combines kickboxing, dynamic strength training, nutrition, and coaching. Check it out perhaps there's a place near you that offers kickboxing.....





http://www.youtube.com/watch?v=-hr2fY8XJQA - 10 Week Fitness Program

Outdoor Fitness Programs

The Ultimate Outdoor Fitness Programs Workout
Don’t waste your time in the gym! This 30-minute outdoor workout will help you get fit while enjoying the warmer weather...


As Canadians, we only see the sun four months out of the year. Why waste your summer in the gym? Working out outdoors is a great way to enjoy the warm weather while taking your routine to the next level. “It’s motivational to have light and sun when you’re working out. Working out outside can make it much more enjoyable,” says Toronto-based personal trainer Kathleen Trotter. Another benefit to taking your workout outdoors: It cuts back on the time it takes you to complete your exercise routine. Instead of spending time travelling to the gym, you can simply lace up your runners and head out to your local park or trail.

To help you take advantage of the summer, Trotter developed this outdoor workout that’s easy to follow and incredibly portable. Word of caution: You can’t control the elements when you exercise outdoors, so be prepared for inclement weather, uneven terrain and the dreaded doggy doo in the park. It’s a good idea to familiarize yourself with an outdoor workout space before you start exercising. And as always, check with your doctor before starting any new fitness routine.

Equipment:
• Pair of good running shoes/trainers
• Light resistance band (can be carried with you in a pocket or pouch belt)
• Water bottle

Outdoor Fitness Programs in the Park

Step 1: Jog to the park, 10 minutes
Start off your workout with a light jog to a neighborhood park. Set a pace that’s appropriate for your fitness level.

Step 2: Find a park bench and switch to strength training, 5 minutes
• Dips: Sit on the bench and place your hands on either side of your behind, palms facing down. Lift your hips off the bench, bend at elbows and lower your behind towards the ground and back up. “You want to keep your elbows in and going straight backwards, and you want to keep your butt close to the bench,” says Trotter. Repeat 10 to 15 times. 

• Step-ups: Facing the bench, place your right foot up on the bench seat. Make sure your entire foot, including your heel, is placed firmly on the bench. Then step up and down 10 to 15 times. Do the same with the left foot. 

• Incline push-ups: This is a good way to do push-ups without a mat, explains Trotter. Get into push-up position with your hands on the bench seat and your feet or knees (depending on your preferred push-up style) on the ground. Do 10 to 15 push-ups.

Step 3: Jog around the park, 10 minutes
Tip: Breaking up your workout into intervals of cardio and strength training is a good way to beat boredom, says Trotter. It’s also a good motivational tool. “If you say to yourself, ’All I have to do is run for 10 minutes and then I get to do something else,' you’ll be motivated to keep going.”

Step 4: Resistance training, 5 minutes
• Row: Wrap your resistance band around a tree or sturdy pole. Stand and hold the ends of the band in each hand. Raise your arms to shoulder height, pull your elbows backwards and squeeze your shoulder blades together. Repeat 10 to 15 times. 

“This exercise is great for strengthening your upper back, which is important because we sit so much in our daily lives,” says Trotter. 

• Bicep curl: Stand on the middle of your resistance band, holding the ends of the band in each hand. Keeping your elbows tucked into your waist, bend your elbows so that your hands come up to your shoulders. Keep your upper arm (from your shoulder to your elbow) still during this exercise. Repeat 10 to 15 times.

Squats: Stand with your feet parallel to each other and shoulder-width apart. Stick your hips backward as if you were going to sit on a chair, then squeeze your buttocks and engage your abdominals as you stand back up.  “Make sure to keep your back nice and flat so that you don’t round forward,” Trotter advises.

Step 5: Jog home, 10 minutes.
Start out at your regular jogging pace. Slow down to a light jog then a walk when you’re five minutes from home, Trotter advises.

Step 6: Stretch.
Try some of these essential cool-down stretches to finish off your outdoor workout. Then grab a glass of lemonade!

http://www.besthealthmag.ca/get-healthy/workout-routines/the-ultimate-outdoor-workout - Outdoor Fitness Programs

Exercise Lose Weight

Are You Getting Enough? How Much You Should Be Exercising

Exercise Lose Weight

Whether you exercise because you want to lose weight, or are just trying to be as healthy as you can be, there are guidelines to follow that will help you get to where you want to be. And while diet plays a major part in a healthy lifestyle, exercising regularly is a major part of the equation. What's your workout goal? Read on to see how many hours you should be spending on moderate or vigorous exercise every week.    

If you want to . . .

Lose weight: Creating a calorie deficit that results in weight loss is hard work. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. The type of exercise matters, too. The FDA says that the best way to exercise for weight loss is the kind that gets your heartbeat up, so light-intensity exercise — like walking or doing some household chores — won't contribute very much.


Exercise loss weight - maintain weight loss: Studies from the American Council on Exercise show that the people who were most successful at keeping the pounds off after losing a significant amount of weight were the ones who, among other healthy lifestyle habits, worked out for at least an hour a day. The FDA, too, recommends that most people who want to maintain weight loss exercise for at least an hour and up to 90 minutes a day (for five times a week).

Stay healthy: A regular exercise routine is a powerful way to lower your risk of getting cancer and other diseases. The American Cancer Society recommends that you get at least 45 to 50 minutes of exercise five times a week to help lower your breast cancer risk. The American College of Sports Medicine recommends that all adults under 65 exercise at least do moderately-intense cardio, 30 minutes a day, five times a week or vigorously-intense cardio, 20 minutes a day, three days a week, to lower risk of disease and keep their hearts healthy.

Spending 300 minutes a week sweating it out takes dedication, and it can be hard to work in an hour each day devoted only to fitness, so it's OK to break it up. As long as exercise is moderate to vigorous (meaning your heart beat is raised and breathing becomes harder, as in a brisk walk or a run), you can achieve the same benefits by breaking up exercise into 10-minute bouts. So don't think you have to block out a whole hour before you go to work. Incorporate heart-pounding activities like walking briskly and taking the stairs into your day to complement your normal 30-minute treadmill session.

http://www.fitsugar.com/How-Much-Should-You-Exercise-Lose-Weight-20090267?fullsite=1 - Exercise Lose Weight

Best Weightloss Program?

"I think the following account below is so helpful and I agree makes Weight Watchers 'one of' if not the best weightloss programs around"...

5-Reasons Why Weight Watchers is One of the Top Diet Plans
Since the early 1960s, Weight Watchers has been a kind of guru for people struggling with weight problems. So why do I think they are one of the top diet plans?

1. Because they do not tell people what they can or can't eat. The goal is to help people make healthy eating decisions and encourage them to enjoy more physical activity, thereby losing weight safely and sensibly -- and keeping it off.

2. It has local group meetings, members get motivation, mutual support, and encouragement in handling the challenges encountered in the process of changing behavior. The meetings are confidential and safe places to talk about food and food-related issues. For those who can't get to the meetings, Weight Watchers has added a number of tools on its web site.

3. If you like to track and control the calories you eat? You'll want the Flex Plan -- which essentially is Weight Watchers' traditional program. What if you prefer to focus on eating wholesome foods without counting or tracking? The new Core Plan is for you. Both plans recommendations the daily intake of fruits, vegetables, dairy, water, protein, multiple vitamins, sugars and alcohol, healthy oils, and whole-grain foods.

The Flex Plan
This plan is the cornerstone of the original Weight Watchers philosophy Eat the food you love and lose weight. No foods are prohibited. Instead, each food is assigned points based on the food's calorie, total fat, and dietary fiber content.

The Core Plan
This plan allows members to control calories by focusing their eating on a core list of wholesome nutritious foods, but without counting or tracking. The list includes foods from all the food groups: fruits and vegetables; grains and starches; lean meats, fish, and poultry; eggs, and dairy products. The foods in this core list are low in fat and calories. An occasional treat outside the list is allowed.

4. Members are helped to make changes in behavior, focusing on self-monitoring and accountability. For the Flex Plan members, there's an easy-to-use journal called the QuikTrak System for recording food choices, plus the POINTS Tracker. Core Plan members have a self-monitoring method involving a Comfort Zone scale to assess hunger and fullness on an ongoing basis.

5. There is a moderate path to weight loss and lifelong healthy habits: How to plan a more balanced diet, control cravings and impulses, reduce time spent sitting, and increase activity.


http://ezinearticles.com/?5-Reasons-Why-Weight-Watchers-is-One-of-the-Top-Diet-Plans&id=1580159 - Best Weightloss Program?

American Heart Association 3 Day Diet

The American Heart Association 3 day diet is a very low calorie

diet and quick weight loss program. The American Heart Association 3 day diet is intended to help people jumpstart weight loss; many heart patients have used this diet with great success. The American Heart Association 3 day diet works by using a unique combination of foods. When on the American Heart Association 3 day diet, these foods work together chemically and trigger a weight loss reaction of up to 10 pounds.

The American Heart Association 3 day diet should be adhered to strictly with no changes, additions, or substitutions. The following shows in precise measurements how the American Heart Association 3 day diet should be followed.

Day One

Breakfast: Black coffee, water, or tea; half of a grapefruit or pink grapefruit juice; and one slice of toast with 1 or 2 tablespoons of peanut butter

Lunch: Black coffee, water, or tea; 1/2 cup of water-packed tuna; and one slice of dry toast

Dinner: Black coffee, water, or tea; 3 oz lean meat; 1 cup green beans; 1 cup beets; 1 cup vanilla ice cream; and one small apple

Day Two

Breakfast: Black coffee, water, or tea; one egg, any style; one banana (some versions say 1/2 banana); and one slice of dry toast

Lunch: Black coffee, water, or tea; 1 cup of cottage cheese; and five saltine crackers

Dinner: Black coffee, water, or tea; two hot dogs; 1/2 cup carrots; 1 cup broccoli (or cabbage); one banana (some versions say 1/2 banana); and 1/2 cup vanilla ice cream

Day Three

Breakfast: Black coffee, water, or tea; five saltine crackers; one egg (or one slice cheddar cheese); and one 4-oz glass of apple juice

Lunch: Black coffee, water, or tea; one hard-boiled egg; one small apple; and one slice of dry toast

Dinner: Black coffee, water, or tea; 1 cup tuna, chicken, or turkey; 1 cup cauliflower or green beans; 1 cup beets; 1 cup cantaloupe or one small apple; and 1/2 cup vanilla ice cream

After you have completed the American Heart Association 3 day diet, you should eat a low calorie diet so you do not regain the weight you just lost. If you have additional weight to lose, resume the American Heart Association 3 day diet after taking a four-day break.

http://www.diet-and-health.net/Diet/americanheartassociation3daydiet.html

Too Many Diet and Nutrition Programs ?

Suzy Dorning http://slimminghelp4u.com/

In these modern times life should be easier than in olden times but in actual fact there is T.M.I (too much information) and it can all get so confusing. This is particularly relevant where diet and nutrition programs are concerned. I hope this helps.

In this article I will briefly cover 3 very different diet and nutrition programs. With such an abundance of diets it can all get a bit confusing so how do you choose the one that best suits you as an individual? I suppose the first question to ask yourself is, am I a meat eater, a vegetarian or a vegan? Perhaps you are all three but you eat meat only occasionally in which case the Flexitarian diet is the best choice for you. 

Flexitarian:

As the name implies is a flexible diet and balanced in every sense of the word. Although it is mainly vegetarian, whenever you feel the urge to chomp on some meat you can within reason. Tests have proved that Flexitarians weigh 15% less than their all consuming meat eating counterparts. Evidence shows that they also have a reduced rate of heart disease, cancer, and diabetes and on average live 3.6 years longer too! Look up Flexitarian recipes because they are delicious and include whole grains, vegetables and fruit which means it’s a whole foods diet. 

The food is presented in its natural state so you get all the vitamins, minerals and nutrients unlike processed food.  The recipes also include eggs, tofu, beans, lentils, peas, seeds, nuts and more. Now as most of the recipes use plant-based foods it makes sense why fewer calories are consumed and why weight loss on this diet has proved to be so successful. It’s a well known fact that most of us add more salt to our food than we need and that coupled with the salt already added to the processed foods we buy exacerbates the problem. The recommended daily quota is 2,300 mgs and the good news is a sample daily menu from this diet provides 1,349 mgs. There is a lot to be said for the Flexitarian diet but there are other good ones to choose from. In fact there are numerous diet and nutrition programs but I’m only giving tasters on 3 of the best. Ultimately their aim is weight loss but the programs are totally different.

Diet-To-Go:

Is a diet meal plan that delivers to your door or you can collect from local pick-up-points. It is just the answer for busy people who simply do not have enough time to be preparing nutritious balanced meals. The plan offers choice and variety using fresh, healthy food. There are 3 complete menus Traditional, Low-carb and vegetarian plus a full substitution menu. It is more affordable than most of the other diet meal delivery companies and it’s worth mentioning that they do offer a free diet analysis before you commence and support is available to you when needed. I believe there is no contract or cancellation fees so a big thumbs up for this one. If you’re looking to lose weight but don’t have time to count the calories, then this diet and nutrition program is the easy way forward.

Weight Watchers Diet:

Is probably the best known diet and nutrition program in America and the UK. It uses a pro- points system instead of working out calories so each food scores so many points value based on its carbohydrate, fat, fiber, calories content and obviously the lower the points the better because you are allocated so many points a day and if you go over you can dip into bonus ones but once you have used up all of these then you probably won’t have lost any weight that particular week. You can eat what you like as long as you keep within your daily pro-points target based on your gender, weight, height and age. Weight Watchers holds meetings where you weigh in each time you go and your weight is then recorded on your record card. 

When you are first weighed you are asked how much weight you would like to lose and a goal is set. However, it does work better for some people particularly those extremely overweight to set smaller goals and when achieved they can re-set their goals. This way they don’t lose heart. The big advantage of meetings is that it gets people motivated and into a routine and the support from the leader and other members helps the individual keep on track. On this healthy diet you should lose on average 2 pounds a week.

In conclusion each of these diet and nutrition programs will help you lose weight and hopefully keep it off but the key to real success is by combining healthy dieting with regular exercise.

Would you like to know about rapid weight loss diets? They might be worth steering clear of as they are Not Substantial Diet and Nutrition Programs. Why not try my free gifts to aid you in your weight loss journey http://slimminghelp4u.com

Lose Belly Fat Diet or Exercise

Q: What's the best way to lose belly fat diet or exercise?

A: You really need both, and here's why — losing fat (all kinds of fat, not just the belly fat that covers your lower abs) requires an energy deficit. At the end of the day, you need your body to realize that it didn't take in enough caloric currency to pay for your daily efforts, forcing it to tap into its energy savings account (stored fat). The greater this deficit, the more weight you will lose.

Diet and exercise can both help you create an energy deficit and lose weight, but I'm assuming you don't just want what works — you want what works best. What gives you the biggest return for the time you invest.


Why Just Dieting Doesn't Work in the Long Run
There are numerous hormones that impact weight loss, but for the sake of brevity, we're going to focus on two: leptin and ghrelin. Leptin is a hormone released by your fat cells that signals you to eat less and burn more calories. Scientists have called leptin a "fat-loss thermostat." The more active leptin in your system, the more fat you are going to burn. Drastically cutting calories decreases leptin release and its ability to signal the brain, making weight loss harder and eventually slower. This forces you to keep eating fewer and fewer calories to get the same weight-loss results.

If cutting calories is your only weight-loss strategy, you'll need to keep your calories low for a very long time to ensure that you don't gain the weight back. Many people justify this, telling themselves, "It's worth it, and I'll just adjust to eating less." Unfortunately, research shows that you don't adjust to eating less and that even after a year of calorie restriction, one of your hunger hormones, ghrelin, is as high as ever, making you as hungry as the first day you set out on your lean body journey.

If cutting calories yields such unfavorable changes in fat-loss hormones, why don't we just forget cutting calories and hit the gym to burn belly fat?


Why Just Exercising Doesn't Work in the Long Run
The health benefits of regular exercise are too many to count. But as anyone who has lost a lot of weight can attest, burning off your extra flab at the gym is a long and arduous process. And if you aren't using a modestly calorie-restricted diet to support your efforts, it's even longer. This is primarily because eating extra calories takes no time at all ("I'll just have one more heaping tablespoon of peanut butter"), while burning off those calories can take more than an hour, depending on your preferred mode of exercise. There just isn't enough time in the day! What's more, numerous studies show that exercise (especially aerobic exercise) alone does not cause significant and long-term weight loss.

The combination of diet and exercise works best for weight loss. Why? Because optimal weight loss isn't just about creating an energy deficit. Optimal weight loss is about creating an energy deficit and optimizing weight-loss hormones that will allow for sustained and permanent weight loss.

An optimal weight-loss approach calls for you to reduce your calories enough that you begin to lose weight but not so aggressively that you disrupt your fat-loss hormonal balance. Then, add in exercise to support your diet-induced calorie deficit. This creates a even larger deficit while manipulating hormones that allow for faster fat burning. This is the best way to lose belly fat.

Lose Belly Fat Diet or Exercise - Mike Roussell, PhD,

Effective Weight Loss Herbs

Suzy Dorning http://slimminghelp4u.com/ 

It is true that we can learn a lot from our Grandparents and Great- Grandparents when it comes to herbal remedies and nutrition. My Great Grandfather was a herbalist. Sadly I never got to know him because he died before I was born. Right up until the first part of the 20th century it was normal to use natural herbs for well being. It’s time to take a leaf out of their book and discover what herbs can do to improve our health.

Throughout history herbs have been used in remedies to cure ailments. Centuries ago before drugs, natural herbs were used not only in cooking but also for medicinal purposes. Now here we are in the 21st century and yes we use herbs to flavour our culinary delights but how many of us know just how good most of them are for us?

Very few I’ll wager! For those of you trying to lose weight you may be wondering if there are effective weight loss herbs? Well, the answer is yes if used in conjunction with healthy eating and regular exercise. However, herbs as wonderful as they are cannot lose weight for you on there own. It’s up to you to make the effort.

Obesity is now a worldwide problem and many diseases are caused by being grossly overweight including the No.1 killer, heart disease. Others are diabetes, arthritis and cancer. Therefore it is of paramount importance that each one of us takes responsibility for our own body and if we need to lose pounds then we need to take action.

Herbs come from different parts of plants such as the flowers, leaves, stems right through to the roots. Natural herbs benefit us in so many ways; to start with they make you feel better both mentally and physically without those horrible side-effects like depression that you tend to get with manufactured chemical based supplements. 

Effective weight loss herbs stimulate the body by speeding up the metabolism which in turn burn off more calories. Also the fiber content keeps you feeling fuller for longer so it acts as an appetite suppressant. Here’s a quick weight loss tip; by using ginger regularly in your cooking it acts as a cleansing agent for your digestive system and being a natural healer it also controls your stomach acidity. Even more than this it helps lower cholesterol and blood pressure levels. Ginger juice sweetened with honey is beneficial particularly to people with heart problems. Ginger has so much going for it that I highly recommend you always have some fresh ginger to hand.

Another effective weight loss herb is oolong tea which comes from the plant Camellia Sinensis. All tea is green when first picked but the difference between oolong and green tea is in the processing. In the case of green tea, it is heated which causes oxidation of the leaf. After the leaves are dry they are rolled to break up the cell structure. It is quite a different process with oolong tea leaves. They are plucked and left to oxidize in carefully monitored conditions. Even though both these teas come from the same plant the processing differences mean that beneficially they differ.

Both these teas help you lose weight by increasing the metabolic rate and include flavonoids and antioxidants, the same as in fruit and vegetables but I prefer oolong not only because of the taste but because of the results. It definitely gives me more energy and maybe that’s partly because it has more caffeine than green tea. Anyway, I work out regularly and I do believe that I am burning more calories than before.

Here are more effective weight loss herbs to name but a few: Garlic, Cinnamon, alfalfa, hawthorn, dandelion root, cardamom, ginseng and guar gum. A quick weight loss tip – Guar gum is great for weight loss because of its fiber content which reduces your appetite and stops you eating too much.

Why not check out my website and get your free gifts which may help you with your weight loss goals Fitness Program for Weight Loss or find out what other ways to use the Effective Weight Loss Herbs

Is Quinoa good for you?

Quinoa is a wholegrain ‘superfood’ that has almost twice as much protein as rice and nearly
three times more protein than couscous. It is highly recommended, particularly for those trying to lose weight or maintain weight because being a protein rich food, it helps to keep you feeling full for longer.

What is Quinoa?

Suzy Dorning http://slimminghelp4u.com/

Usually known as a whole grain, it is in point of fact a seed originating from South America. How to cook quinoa would be done pretty much the same way you would cook rice or barley. It has a lovely nutty flavor and its versatility lends itself to savory dishes such as salads, soups and stir-fries which can be used instead of rice and pasta and in sweet dishes too! For the health-conscious amongst us, quinoa nutrition provides all 9 essential amino acids and has the highest protein content of all the whole grains, particularly important for vegetarians and vegans. The two minerals found in quinoa are copper and manganese which together may aid weight loss. They act as an antioxidant and help the body fight free radicals that can cause the body to develop diseases. It is gluten-free so perfect for celeriac’s plus it is cholesterol-free which benefits all of us.

It has established itself as a 'superfood' and is a ‘must buy’ ingredient if you want to lose weight because it's extremely rich in complete protein and complex carbs.

Quinoa should be obtainable in most health food shops these days and if not ask them to source it for you. Also look in the ‘health food’ sections of supermarkets. As more and more people are learning about its nutritional value, rice and other grains are fast being replaced with quinoa. There are 3 varieties of quinoa, the most common being white with red and black being the rarest, therefore difficult to find. You can buy it in different forms e.g. puffed, rolled into flakes (nice for breakfast)and whole. Apparently, the leaves are edible and taste similar to chard or silver beet.

Before preparing your meal make sure the quinoa is rinsed well because the surface contains a chemical called saponin that has a bitter taste and if left unwashed (a) would not be good for you and (b) wouldn’t taste nice. Most ready-to-buy quinoa will already be washed and have the saponin removed but it’s best to wash it anyway to be on the safe side. As with rice you should not overcook the grain, it should be firm in texture with a slightly nutty taste. To enjoy it at its best simply add your favorite herbs or spices and ingredients and voila, you have a nutritious meal high in fiber and rich in iron. To ring its praises further – for those of us trying to lose weight it not only cuts the calories but it keeps us feeling fuller for longer so the answer to the question, is quinoa good for you, the answer is yes!  

Take a look at my website and see what other ways I can offer you in terms of losing weight healthily Fitness Program for Weight Loss. To find out about more amazing benefits of Quinoa check this out Is Quinoa Good For You

Walking Weight Loss is the Key

Suzy Dorning http://slimminghelp4u.com/

Lose weight walking combined with a healthy diet for really successful results. Any exercise should be enjoyable not purgatory and what is there not to like about walking especially if you plan your walks and the weather is fine. You can make them interesting by varying the routes when you feel like it. Walking on treadmill weight loss can be as effective and can be done whatever the weather.

Can you Lose Weight by Walking?

Walking for weight loss seems to be right down at the bottom of the list when it comes to popular exercise regimes but why should this be? Yes, there are other forms of exercise but most of them cost money and equipment whereas walking is free and all you need is a good pair of walking shoes or trainers. For some people it is boring unless they’re in with others but an MP3 player is a good substitute; you can listen to your own taste in music or a book on tape. Planning interesting walks makes all the difference to the experience. There are walking groups for those who enjoy social interaction combined with keeping fit. It really is the most natural form of exercise and you can lose weight walking there's no question about it!

To get started you need to get into a routine so try just 20-30 minutes 3 times a week every other day. Then you can gradually increase the duration from 30-60 minutes per day and introduce another walking day – you will be well and truly hooked! Indeed, you will wonder how you ever existed before without it.  

Of course walking weight loss is also dependent on what sort of diet you’re on. Being on a good healthy diet should reduce your calories and this coupled with a brisk 30 minute walk on a daily basis is bound to burn even more calories. If you really want to lose weight walking, then you’ll gradually need to increase the duration and speed up the pace. Generally speaking you need to burn 500 calories per day to lose a pound a week. It is important to remember not to overdo it at the beginning. Too much too soon might lead to injury. It’s better to start at a comfortable pace and gradually build up the intensity as your body gets used to walking. Even when you have reached your ideal weight you will need to keep walking if you want to maintain your weight.

Walking on treadmill weight loss can be combined with walking outside or for those who simply haven’t got time it’s an effective alternative. If you have room to accommodate a treadmill in your home, that’s good but if not you can use one at your local gym. I use a treadmill at my fitness club but I prefer to walk rather than run because it makes me feel dizzy when I start running and I think I’m going to lose my balance. I can assure you that if you are like me and only want to walk, then that’s fine because you can still lose weight by programming the treadmill tailored to your personal weight, level (start low to begin), speed, duration and introduce the incline (as though climbing a hill) when you are ready for this. Before any of this you will need to warm-up for about 5 minutes to prepare your body for the workout ahead.

Walking briskly on the treadmill increases your heart rate and in so doing burns off those fat deposits. Some treadmills differ but usually the speed settings are marked 0 – 10. The running mode starts after 4.5 on the treadmill I use but it can vary depending on the equipment used. On the screen you will be able to keep track of your heart rate, the number of miles walked and exactly how many calories you have burned. 

Monitor your heart rate on the screen as you walk. To burn those calories make sure you stay between 75% and 90% of your target. I think the incline makes the workout far more interesting. The settings are between 0 - 10 so you can increase the gradient from being completely flat right up to the steepest incline. In conclusion whether you go outdoors walking or prefer using the treadmill, either way you can lose weight by walking if you make it part of your daily routine.

If you would like to learn more about walking check Walking Weight Loss   or check my website Diet and Nutrition Programs

Kale a Fitness Program for Weight Loss

Suzy Dorning http://slimminghelp4u.com/

We all know that vegetables are good for us but there is one superveg that towers above the rest. Kale has become so popular in the United States and the UK that even film stars are singing its praises being ever so conscious of keeping their slim figures. It boasts so many health benefits being fat-free and low in calories yet packed with vitamins and minerals. Be sure to make it 1 of your 5 a day and it can be your secret fitness program for weight loss!

Did you know that Kale is a key factor to Weight Loss

Well, I have always known it as Curly Kale. I used to live in the countryside where it was grown in abundance. My family ate it regularly because my mother used to say it would keep me regular – funny that!? Of course being a child I didn’t really like it but I was brought up to believe mother knows best so I did what I was told. Now as an adult I choose to eat kale of my own free will because it reigns supreme amongst the greens. Although it is part of the cabbage family, it is different from cabbage which has a firm heart at its centre; instead Kale has long leafy stalks that splay out from the centre. There are different varieties available including ornamental, dinosaur and the more common curly Kale. It comes from the Brassica family as do Brussels sprouts, broccoli and cabbage.  Indeed, Kale is now recognised as one of the healthiest vegetables around and in the United States and in the UK its popularity has increased due to its high fibre content and being packed full of vitamins and minerals. The fact that it is such a hardy vegetable is an indication of why it is grown all over the world not only in Europe where it dates back to before the middle ages; it is also grown in hotter climes such as Africa, South America and Asia. Historical note: Kale was introduced to the United States by the English settlers in the 17th century.

Weight loss and Nutritional Kale Benefits

For the weight conscious amongst us the good news is that there are only 33.5 calories in 1 cup of kale and as for the nutritional benefits, where do I begin?  The high fibre content helps lower cholesterol thus reduces the risk of heart disease. Also the high fibre aids the digestion but it is more effective when cooked first so you need to learn how to cook kale correctly. It’s a powerhouse of antioxidants that help guard against the dreaded cancer. Organosulfur compounds are known to protect against various cancers especially cancer of the colon.  It’s a great food for detoxifying and it helps keep your liver healthy. Being high in iron it has more per calorie than in beef and as for calcium it has much more per calorie than milk.  We are all aware that greens are good for us but kale really is the queen of the greens!

How to Prepare and Store Kale

The best method for cooking kale is to steam it, this way all the nutrients remain intact. Stir frying is fine but do remember to always remove the woody stem before cooking. It’s great to use in smoothies whether fruit or vegetable also in soups and stews as it adds not only colour but texture too. Here’s a useful tip when making smoothies; First steam the kale then whizz in the blender. Follow this by freezing in ice-cube trays and when frozen fill plastic bags and store in freezer ready to use in your smoothies. If eaten raw Kale should be young and tender and then it can be eaten like lettuce in salad. Frost makes kale sweeter by converting part of its starch into sugar. You can buy it complete with stalks or bagged, chopped and stalks removed. Whatever way you buy it you should make sure it is crisp to touch and a vibrant green. Steer clear of yellowing leaves. Try to buy organic if possible because kale like other vegetables gets sprayed with pesticides. Either way take note that the leaves trap a lot of soil and creepy crawlies so thoroughly wash the leaves before consuming or cooking. First leave them in salted water for 10 minutes then rinse well under cold running water until all the dirt has gone. Please do not do this before storing as this will make the leaves go limp. They store perfectly in the salad bin in your fridge for 4 or 5 days and should remain crisp if you loosen the bag. 

To learn more even more about Kale take a look at this How to Cook Kale. Or why not check out my website Fitness Program for Weight Loss

Portion Size then vs now / Increasing Portion Sizes

Suzy Dorning http://slimminghelp4u.com/

We all require a little assistance from time to time when it comes to weight loss. There are so many different ways to achieve the same goal but portion control is perhaps the most obvious but understated path to permanent weight loss.

Controlling how much we eat is a problem for most of us; unless you happen to have a bird's appetite. My dear departed Mother was one of those people who really wasn’t that interested in food. She used to say, “we should eat to live” not “live to eat.” But for most of us food is one of life’s pleasures and with so much choice all around us in supermarkets, coffee shops, restaurants and fast-food outlets we have never had it so good and that is why we need to use self-control if we're going to live long healthy lives. Invariably the portions are huge and the increasing portion sizes are definitely getting bigger even though we may not notice. 

Now I am not a Doctor but I am passionate about health and well being and keeping fit. My quest is to pass on knowledge I have gained through personal experience to other ordinary people just like me who are looking for answers.

Yes, a healthy diet and regular exercise are essential if we want to improve our well-being and an important combination to weight loss. However, there is something else we can do to help us from gaining weight and that is 'Portion Control'. In point of fact it is vital in maintaining a steady weight. Our stomach is only as big as our fist so imagine what happens when we jam all that food down our gullet. It wrecks havoc with our digestive system and all those extra calories turn into fat. Imagine stuffing a cushion until it bursts at the seam – well that's what we're doing to our poor bodies.  The more food we eat, the more our bodies get used to it and the bigger we get. So how can we help ourselves if we don't have strong will-power?

Eat from smaller portion control plates and drink from smaller glasses

The size of our plates to the shape of our glasses may be telling us to eat and drink more. What happens when we have a bigger plate? We fill it, the same with drink especially alcohol. It's known as 'Portion Distortion' and our crockery and glassware could be conspiring against us. What looks like a hearty meal on a small to medium sized plate can look like a mere snack on a large one. So what we do is fill up the plate and it's an example of how some of the important choices we make are done subconsciously. According to Professor Brian Wansink, author of 'Mindless Eating', “Each of the innocuous looking items on the table – packages, dishes, glasses and the variety of foods – can increase how much we eat by more than 20%.”

Different colored plates can help

Studies show that people put less on their plate if the color of the food contrasts with the plate. The contrast is more like a 'wake-up' call to the brain, making us more aware of portion size.

Use smaller serving spoons

By using smaller serving spoons we fool ourselves into thinking that we are getting more food when in reality we're probably not.

Portion size then vs now -No serving dishes on the table

In the past we were brought up to sit at a dining table which invariably meant the dreaded serving dishes at the table. It is too tempting to serve 2nd helpings when food is accessible on the table. It is better to serve up individual servings in the kitchen. It requires a little more effort to go to the kitchen for additional food so this will help portion control.

Weighing food is better than guesswork

Pasta, rice and potatoes are the foods we tend to over indulge in. We need to control our measurements. It’s all too easy to run riot when preparing dishes made with these foods. 75 g of rice or pasta is sufficient per person and 100 g of potato.

Individual Servings

Instead of buying lunch at work make up individual boxed portions of tuna pasta salad or chicken salad etc. at home. Plan the menu ahead and keep in the fridge ready to go. It will be far healthier and cheaper.

Of course it is much easier to eat less in the summer months than in the wintertime when we need more insulation and tend to do less exercise. All those stews and stodgy puds are delicious but there is no excuse for being a glutton. We should still watch our intake.

When all is said and done portion control is a routine we should all adopt if we want to get back on track to where human beings should be – healthy and fit not unhealthy and overweight with far too many of us today suffering from obesity.

Click here >Portion Size then vs now< to find more information or why not check out my website by going over to>Fitness Program for Weight Loss< or > http://slimminghelp4u.com/ <