1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha. Then do it!
2. Cut Fat
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental
9. Keep a Positive Mental
Outlook There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents
10. Choose Your Parents
Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
QUALITY VS. QUANTITY
Have you ever heard someone brag about how they do 800 crunches/situps every day? You do not need to do anywhere near hundreds of reps! You will actually see better results by doing fewer repetitions of the right exercises with correct form.
When it comes to number of reps when weight training, the same rules apply to ab workouts. For longer, leaner muscle, you should do more reps (we’re talking sets of 12, 20, or sets of 30 seconds… not sets of 800!), and for building size (and deeper cuts), you should do fewer reps with more weight resistance (ie: sets of 5 or 8). An exception to this rule is for stability exercises, such as planks, where you will hold a single position for anywhere from 20 seconds to a couple of minutes.
And, just like other muscle groups, you shouldn’t train your abdominal muscles every day - which brings me to my next point:
TAKE TIME TO RECOVER
Your ab muscles are just like any other muscle - they need to be worked hard, and then given adequate time to rebuild and recover before then next workout. Depending on how hard your muscles are worked - as well as whether you are focusing on strength or endurance - you will need anywhere from 36 hours to 2 or 3 days recovery time between workouts.
And finally, (but most importantly)…
Your ab muscles are just like any other muscle - they need to be worked hard, and then given adequate time to rebuild and recover before then next workout. Depending on how hard your muscles are worked - as well as whether you are focusing on strength or endurance - you will need anywhere from 36 hours to 2 or 3 days recovery time between workouts.
And finally, (but most importantly)…
BURN FAT!
Most people focus only on doing tons of crunches and other abdominal exercises in an effort to get flat, defined abs. What many people don’t realize is that no matter how many crunches, situps or other ab exercises you do, you will never see improved definition unless you can minimize the layer of fat that covers your abdominal muscles. The muscles are already there - the key is getting to the point where you can see them! Yes, ab exercises can help improve muscle strength and tone, but burning fat is more effective BY FAR when it comes to overall improvement in the look of your mid section.
Most people focus only on doing tons of crunches and other abdominal exercises in an effort to get flat, defined abs. What many people don’t realize is that no matter how many crunches, situps or other ab exercises you do, you will never see improved definition unless you can minimize the layer of fat that covers your abdominal muscles. The muscles are already there - the key is getting to the point where you can see them! Yes, ab exercises can help improve muscle strength and tone, but burning fat is more effective BY FAR when it comes to overall improvement in the look of your mid section.
Nutrition and Health Diet..!
The basic foundation for a healthy individual starts from his foetal stage with proper and healthy nutrition derived from his or her mother. Hence, a pregnant woman's diet stands atop all diets.
Your food shall be your medicine. Ayurveda has postulated the rold of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself provided proper nutrition is provided by way of food.
Sumptous nutrition is available in fruits and vegetables. Fruits have the capacity to give all that a body needs. How to consume? What to consume? Which fruit helps in which way? The answers to these questions can be found in our Nutrition and Healthy Diet Section.
Your food shall be your medicine. Ayurveda has postulated the rold of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself provided proper nutrition is provided by way of food.
Sumptous nutrition is available in fruits and vegetables. Fruits have the capacity to give all that a body needs. How to consume? What to consume? Which fruit helps in which way? The answers to these questions can be found in our Nutrition and Healthy Diet Section.
Walk 10 Minutes a Day and Increase Your Fitness Level.
Old thinking was to work out in a sweat-filled gym for hours a day.No pain, no gain.New studies show that even short bouts of activity can increase your fitness level,especially if you're new at working out.
The Way to Weigh Less (And No Nasty Side Effects)
Weight control is a big problem and getting bigger all the time,as the world's population ages and sedentary living takes its toll.Over and over again,researchers continue to prove the benefits of physical activity for managing weight.It's not as easy as taking a diet pill,but it's safer --and all the side effects(more energy, less risk of disease)are positive!
Having a daily exercise routine also can keep you happy!
Studies have shown that people who are active tend to be happier than those who are inactive.Why? It is because this exercise that helps you lose weight triggers endorphin in your body that keep your attitude positive.hat happens when we are more positive? When we are more content we have more motivation and energy.We also tend to be healthier physically and mentally. For instance, patients that are diagnosed with terminal illnesses are encouraged to take on a positive attitude.
This is because their optimistic outlook can actually help cure them. Those that gave up had decreased results.
