Getting Fit And Slim – Some “Soft” Ways For The Over 40s

Getting Fit And Slim – Some ‘Soft” Ways For The Over 40s

As an “over 40”caught up in the maelstrom of “modern” living (?), one of the first things that you have to do to become fit and slim, is to set aside time for “exercise activities”. These can be entirely “new” ones, or Grocery Shopping(usually unknown to you!) can be activities which already form part of your daily routine. Many common routine physical activities, such as grocery shopping, for example, are in fact “exercises” and, if you perceive them as such, they can help you to become fit and slim! It is just us with our brainwashing and mindset that make it seem otherwise– that “getting exercise” means getting into some kind of “heavy” – almost mechanical– routines!

More often than not, many of the things we now do as our “daily routine”, we started to do in an “emergency” situation—and which we subsequently classified or allowed to become “necessary” daily routines! – and continue doing them as though the “emergency” still existed! It is very often the case that it is we who need to do the things we do, rather than the things needing us to do them!

Look critically therefore at the management of your time. Find the time (emergency?) to begin your new “routine”. Equally you will find that once you start the routine, it seems equally important and necessary – like those other times! – that you should keep doing it! Always find time for “exercise” no matter what the physical conditions are nor how many time constraints you have!

In thinking of exercising, the immediate temptation of course for many, is to relate this to going to a gym. If you can do this, fine! – all well and good! You can not get to a gym? You don’t have to! Just be creative without one! If you can not go to a gym, this is no excuse as you do not have to immediately give up on “exercise”!

What is going to a gym really about? It is really about physical activity conducted under “controlled conditions”! Well, find other ways of getting some physical activity! While “exercise” is normally a controlled physical activity, it does not have to be performed under restrictive “controlled conditions”. If you can not make it to the controlled conditions of a gym “workout” for your fit and slim aspirations, there are other ways to be found to stay “physically” active.

Movement – getting your body MOVING is the important thing. You will be well on your way to getting fit and slim and without the need to make daily visits to the gym, if you really “move” your body every day. This could
WALKINGmean such “exercise” activities like walking on your breaks, playing with your children, a family bike ride, jaunts at the skating rinks and push ups before bed.. When you can not afford to devote substantially long periods to “exercising”, you can mostly compensate for this with consistency, intensity and frequency! Try not to let a day go by without getting some “physical” activity in!

Proper “warm-ups” are essential before any form of exercise but are going to be especially so for you who have Stretchingnot indulged in any form of exercise for a long while. Such “stretching” exercises are necessary to prepare your muscles and joints for the “workouts” to follow, as this ensures that proper blood flow and muscle elasticity are attained. The so-called “calisthenics” groom your muscles for the “stress” that you are about to impose on them during your exercise routines, by increasing blood flow and muscle temperature. You must therefore start your “comeback” periods with them.

A great way to get in shape is by running. A good run is one of the best exercises around and there are Family Running Togetherstandard suggested methods of going about this, commonly referred to as “best practices”. Regardless of how you view such matters (regimen?), you should use these to help control the development of both the pace and “intensity” of your run. This is critical to not picking up early in the game, many of the very common running injuries that plague this form of exercise and which put your running longevity at risk.

The dictum here is care! Begin slowly and make 10 % increases in your running routines. To get the most from your run and ensure the best and safest results, you should pace yourself in the beginning and increase speed as you go along, ending with the fastest pace you can maintain without overdoing it. You end your workout with a full speed run.

Running uphill is suggested as a very good form of exercise. There are many recognized benefits to hill running which are discussed elsewhere on this site and if this opportunity is available, it is well worth your while to take advantage of this. A good substitute under limited conditions however, is to make use of staircases. Many of you work or live in “high rise” buildings where there are staircases. If it is safe to do so, forego the use of the elevators and walk rapidly– or run!– up the steps instead. You will be surprised at how quickly this begins to improve your fitness level and enhance your chances of getting fit and slim!

Swimming is also an excellent way to get a full-body workout and is one which, if it is at all possible, you Swimmingshould include in your activities to become slim and fit once more. With this form of exercise, you can burn a lot of calories, build up, strengthen and tone your muscles and increase your endurance level, without having to worry about overdoing it and putting too much stress on your running muscles and joints.

A very useful and easily doable (it can be great fun with your children as well!) form of “exercise” that you can undertake, is skipping or “jump rope”. It is a great exercise for building bones, increasing the Skippingflexibility of your muscles and improving co-ordination – physical conditions which severely deteriorate as you grow older! Skipping can be done almost anywhere, e.g. in parks, recreational or play grounds, etc., and at any time! For those of you who want to lose weight and become fit and slim, it is an excellent way to trim and burn calories off those bulging pounds around your hips, thighs and behinds!

Where do you spend most of your daylight hours? At your workplace of course! Well, turn the occasion into something additionally useful! Make your “work” also one of real “exercise” activity. It is not being suggested that you turn your office into a gym, but that you make your workplace also work for you (you work for your boss of course– just add something for yourself to the experience!).

Make it a launching zone for increased physical activity. Convert your “idle” time into fitness gain time! For example, use a few minutes each day for some “stretching” exercises instead of just sitting all the time. Get the most movement out of your muscles and body parts in your essential or obligatory daily routines.

These tips show that getting back in shape does not have to be arduous. For the most part, you can accommodate these activities within the routines of your daily life. Get it done– become fit and slim again!

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Slim And Fit Dieting And Eating Tips For Runners

Run, Diet And Get Slim, Fit And Healthy

Choosing a running regimen not only for fitness and health, but with the specific and “short term” goal of becoming fit and slim, is a good choice of activity. However while to running enthusiasts and “aficionados” this Runnersform of exercise might seem a necessary one for this, it is not by itself a sufficient factor for you to achieve this goal in a healthy manner. Of paramount importance in this pursuit, is your need to carefully watch and sensibly control your food intake, a process which is commonly referred to as “dieting”.

When you decide to get fit and slim, the position usually is that you are already, in very noticeable parts of Unfit Manyour body (belly fat?), “carrying” some unnecessary (and most likely unbecoming!) avoirdupois of which you are anxious to dispose – and you want to do so in the shortest time possible, and in the most effective way possible – and hey! – you certainly do not want it back! The greatest culprit here is more often than not your eating regime, which is causing you to “put on” unwelcome “weight” because of those many calories contained in your food intake!

On the other hand, if you are to engage in regular running as an exercise to become fit and slim and achieve fitness and health, it is very important that you have the energy to run and in order to have this energy you DO need to eat and have a well nourished body. The way out of this apparent conundrum lies in HOW you manage the process of getting the energy you need, that is, in your dieting practices! These must “backup” your running exercise routines and not work at cross purposes with them, or you will not safely achieve your fit and slim targets.

While you must have sufficient food intake to sustain your running activities, this must be controlled as your caloric consumption is critical to your not “putting on” those pounds. Your running activities are for the purpose of getting rid of (“burning off”) calories, but if you keep taking in more than you are getting rid of, then your running activities are caught in a self defeating process! Enter the need for proper dieting!

For many, this talk of dieting connotes some “deprivation” and conjures up unpleasantness, not the least of which is going without or consuming very little where food is aplenty and constantly being besieged by hunger pangs. This however is NOT the case, so calm your fears and be prepared for your proper dieting undertaking!

Proper dieting does not mean that you avoid food or eat less. To ”go on a diet” (as the process is commonly described when, usually very belatedly for many, we begin to take our food intake into necessary consideration!) does not mean skipping meals. In fact, if you eat too little, you can put your health at risk, as you might be depriving your body of essential nutrients it needs in your running routines to become fit and slim and achieve overall fitness and health.

Rather, a proper diet regime allows you to eat regularly – but only the foods permitted and only in moderate amounts! Nor need certain foods be totally excluded from your menu plan when you adhere to proper dieting rules. Healthy food choices, made and eaten at the right time, are the conditions necessary in dieting for health and fitness, and to become fit and slim. Dieting talk then, rather than something to push you to a deprivation undertaking, instead draws attention and gives primary importance to what you should eat to achieve your slim and fit goals.

To keep fit and slim, requires that you follow a “healthy” and “balanced” diet everyday – “healthy” meaning that it will ensure good health and “balanced” meaning that it contains the proper proportions of essential nutrients. Irregular dieting habits, and the heavy dependence on “fast foods” (processed foods!), which are the usual conditions existing in so-called “developed” societies, contribute significantly to those pounds you are so anxious to shed – maintaining and facilitating the very condition which prompted you to start running in the first place.

Proper dieting entails reducing the intake of foods rich in oils and fats, junk foods, spicy foods etc. In fact Junk Foodswhere possible, avoid such foods like the plague! Mostly high in sugar, fats and calories, these foods are the main culprits of ill-health, causing a build up of stored fat in your body, which eventually leads to clogging of the arteries. These foods – which can euphemistically be described as being less than nutritious! – lower your energy levels and thus your physical (and mental as well!) performance. You will do well in your diet to choose whole foods instead and avoid “processed” carbohydrates!

Rather, concentrate on the more “nutritious” foods. At an individual and personal level, fashion your eating Healthy Diet Foodshabits around healthier, low fat foods. These include foods with enough proteins, good cholesterol and vitamins and which are high in nutrients. Such foods will reduce clogging of the arteries and will leave you much more energetic and be able to perform at higher fitness levels!

As is often repeated (but obviously not often enough for some!), the “high priests” of food groups for good Fruitsnutrition are fruits. To achieve your fit and slim goals, these should be perceived as integral and essential to your health and fitness running regimen. As your day is usually “launched” at breakfast, likewise “launch” your healthy foods diet with these. In addition to fresh fruits, ensure that your everyday diet includes lots of vegetables, foods rich in proteins and fibers, freshly made fruit juices, milk, nutritious energy drinks etc. – your fitness and health running regime and attaining a fit and slim body, depend on this.

Eating such foods as lean meats, nuts, and broccoli in your diet, will help provide the energy that your body Healthy Foodsneeds and allow for the burning away of undesirable fats, and trimming your body to fit in those slim fit pieces of attire which are the envy (and dream!) of many. As suggested by many people, you may also want to try drinking green tea for its similarly beneficial effects. Cut down where possible, or, avoid red meat, junk foods, caffeine, soft drinks or canned fruit juices and foods which contain high levels of fat, salt, and sugar.

There is general consensus that it is best to eat before and after your run while adhering to a proper dieting program. It is important to eat before running in order to ensure that your body is properly “fueled up”. Running is going to require an expenditure of energy from your body and therefore this should be available, that is, stored. If none is in “storage”, running on an empty stomach may cause you to both literally and figuratively run out of energy! Before beginning your run, especially if it is a long run, you should neither be feeling “famished” nor “stuffed. You should also avoid eating immediately before running as this can result in vomiting, nausea, severe cramping or what is commonly known as side stitches.

The major sources of “food fuel” for the energy you need to run, are carbohydrates (“carbs”) and proteins. You should therefore eat foods which are rich in these substances. The best types of foods to eat before a run, both for energy and to avert any kind of gastrointestinal distress during or after running, include white foods, such as regular pasta, bagels (plain) with peanut butter, turkey and cheese on whole wheat bread; vegetables and low fiber foods such as tomatoes, legumes, olives, zucchini, grapes, bananas, oranges and similar fresh citrus fruits and whole grain foods.

As a common practice, you should eat less “solid” food the closer you get to the time of your run. Avoid solid Energy Drinkfoods altogether if you are too close to your run time. Instead, quick energy before (and after!) Energy Barsrunning, can be had from things like “energy” drinks, gels, “bars”, etc. These are “high energy” foods (they contain high concentrations of carbohydrates!), are easily digestible, can reduce the level of “gastronomic discomfort” you might experience and can help to keep up energy levels as well as serve to keep away hunger pangs.

If you have enough time, say 21/2 – 4 hours before beginning your run, you can have a “full” meal with the proper diet foods. Eating within this time frame will allow the meal enough time to be digested, reduce the “discomfort” of a “full” stomach and ensure that you have enough energy. If you are say, 1 to 2 hours away from the start of your run, the best solution is to eat a “light” meal.

After your running, your energy will be low and you therefore need to restore this supply as soon as you can. Conventional wisdom, as well as experience, indicate that you should eat within the first 30 to 60 minutes after your running routines, since it is during that period that your muscles are best at producing the chemical substances needed for energy store. Eating during this time also is said to have a ”healing effect” by decreasing any soreness and stiffness you experience in your muscles.

For many who suffer discomfort with a heavy food intake after running, the practice that is going around among runners is that of drinking chocolate milk, considered to be a good substitute as it contains high concentrations of carbohydrates and proteins as well as the “B” vitamins, known as the “energy” vitamins. Safe dairy products are soy, rice, and almond milks.

However, since the conditions and results of proper dieting and eating habits are different for every one, it means that you basically have to experiment and determine what is best for you. Throughout all of this, it should be borne in mind that constant re-hydration and sufficient rest are essential in achieving your slim and fit ambition.

Some people really have very busy lives and are unable to devote a great deal of time to an individual proper Snacksdieting regime and recipes for dieting. However, if you are one of these people, healthy dieting tips and healthy dieting snacks are readily available to help you meet the proper dieting requirements of your slim and fit running routines.

Fit And Slim
Yes! – Maintain your fitness running routines, adhere to your proper dieting program and soon your slim and fit goals will be realized and your life will be a long one of health, fitness and wellbeing! Come on, get with it! You can do it – run and diet properly for your life!

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Becoming Fit And Slim – Running For Weight Loss – Part 4

A Summary Guide On How To Run And Lose Weight And Be Fit And Slim

No matter what your program is for losing weight and becoming fit and slim, it involves recognition and the application of two critical factors, namely exercise and proper Fit And Slimdieting. Getting sufficient rest is also an important factor which often tends to be overlooked. Those pounds (fats, calories) are “put on” because you eat and therefore if you want to reduce their numbers, you have to eat in a way (proper dieting) which will mitigate this.

Likewise, in conjunction with not putting on those unhealthy pounds, you need to get rid of (burn off) those bad ones that are already there (and to which you refer as being “overweight”), building up muscles instead. Exercise, which should be a routine activity, provides the means for this as well as assisting in the control of those calories you take in by eating.

It is essential however before embarking on your weight loss program (exercise and dieting), that you consult with your physician to determine whether or not you are healthy enough to undertake the dieting and the kind and level of physical activities such as running, which your program might require. This is advisable in all conditions (and is extensively discussed elsewhere on this site) but is especially so if you are an “older” person (40+?) and/or have not been “physically active”.

In addition to “medical clearance”, running also requires some “running gear clearance” in the form of a good pair of shoes and this, like your physical condition, you must be careful about. An improper pair of running Running Shoesshoes can quickly and effectively cut short your running plans and/or cause irreversible future damage to joints and limbs. If you are not sure what is “right” for you, consult and get help on this from a specialist shoe store. With these two “clearances”, you can be ready to run, lose weight and become fit and slim!

However at this point it is fair to ask why running ? Why not some other form of exercise? The short Runnersanswer is that it has been shown that running is one of the most perfect ways to lose that excess weight and provides, in many cases, a superior method of doing so. It is also a relatively rapid, inexpensive, and for many people, a convenient and easily accessible way to losing weight.

At a very simplistic level. all you have to do is outfit yourself with a comfortable pair of running shoes and relevant clothing, arm yourself with determination and resolve– and yes, liquids too! – kick up your perseverance several notches, go out the door, turn right or left – and begin to run!

Understanding the “basics” (why you do what you do!) behind what you are about to attempt (losing weight by running) is also helpful as such knowledge will better arm you with the wherewithal to get through some “rough passages” which will emerge as your running routine becomes extended. You will more likely be able to embark upon and/or maintain an activity or course of action if you are aware of the reasons for and the consequences of doing (or not doing!) so, particularly in circumstances which might not be encouraging, favorable or which cause you some physical discomfort.This will also ensure that you temper your weight loss expectations (these will undoubtedly be high!) with a level of reality!

Weight loss is associated with “burning up“ calories and weight gain is associated with “consuming” (taking in) calories. The foundation principle of any weight loss program therefore is that to lose some “pounds” (weight) you have to “burn off” more calories (“fats”) than you “take in” when you consume food material.

A balanced and complete approach therefore to achieving this is to: a) maintain a healthy, low-calorie diet and, b) undertake some form of cardiovascular exercise to “burn off” those unwanted calories. The common assumption is that you will lose a pound for every 3,500 calories that you are able to burn off. Relevant literature suggests that you can get rid of a pound of belly fat in one week if either through exercise or food intake control you decrease your daily caloric intake by 500!

Studies show that the number of calories burnt during fitness running does not depend on the speed of the runner, the most important factor in weight loss being the weight of the runner. For a “lighter” person running a particular distance in a certain time, the weight loss achieved, is less than that achieved by a “heavier” person running the same distance in the same time. It is worthwhile noting also, that as you lose weight and become more fit and slim, you are able to run faster, and that different people have different quantitative measures of all of this.

Relevant literature suggests also that when running, the average person “burns” about 100 calories each mile, while for other exercise activities such as walking, bicycling, normal swimming, etc., the number of calories ”burnt off” is significantly less in a corresponding amount of time.

Although in the beginning, weight loss is relatively rapid, over time, the rate of weight loss decreases, and the runner’s weight plateaus out, and is stabilized. When and how fast this process takes place, depends on such factors as heredity, the “energy” you put into it, the “intensity”, the amount of running done, how much the runner eats, amount of rest, etc.

The question of how often you should run also arises. Note however, that how “often” one should run depends on such varying factors as the reason for your running. Is it to be competitive or do you run for health purposes? Are you going to be running marathons or short/medium distances? Are you training as a sprinter?

Factors such your age and level of fitness; the time you have to devote to running; the intensity of your workout; the track, surface or route on which you intend to run (is it going to be hill running? Trail running?); your fitness goals; how your body adapts to your running training; Are you running for weight loss? etc., etc., have to be taken into account. The frequency itself at which you run, will also change with time and what might be adequate for this year, might not be so for the next.

The fact that injuries so frequently occur among runners from “burnout”, overtraining or overuse (of muscles) would suggest that there might be at least an upper limit beyond which runners should not venture, as in doing so, they would run the risk of serious if not persistent and nagging injuries, but as well, “debilitate” their bodies.

On the other hand, you should not run so infrequently that your efforts fall below a minimum level of activity required by your muscles and tendons to strengthen and for your endurance level to increase; that is, you should not descend to a level at which you are not really indulging in “exercising”.

As with all forms of exercise, you become stronger and your endurance level rises when you run with some consistency. However, as is also the case with any form of exercise, your body needs sufficient rest to recover from the stress which running puts on it.

Consequently there will have to be a “delicate” balance between how often and how “hard” you should run and when you should “rest” or reduce frequency and intensity to allow your body to recover. The American College of Sports Medicine suggests an exercise routine of five (5) times a week for periods of 60 to 90 minutes.

If you are a running beginner, it is advisable not to start your running-for-weight-loss program by running. Resist the urge (and the urge will be very strong at first!) to just “go out there and run”. Start by walking first and gradually build your way up to running at a slow pace, increasing this as you build up stamina and your muscles strengthen and become toned. The relevant literature also suggests that if you take longer runs at a slower pace, you will burn more calories than if you take shorter runs at a faster pace.

Do not try to lose weight too quickly as this is unhealthy and will do more harm than good. If you in the early stages, develop good exercise, eating and rest habits. This will later stand you in good staid and greatly reduce the quick and early return of those pounds you did shed!

Now to what you actually should do if you are running to lose weight and become fit and slim!

· Consistency is critical if you are to lose weight by running. Having a training schedule serves, among other things, to “organize” you and your running activities and makes them routine – which gives the disciplined approach needed to succeed in your efforts at weight
loss through running. Having a routine will help to keep up your motivation to run as well as lessen your chances of sustaining many of the common injuries with which many runners become afflicted!

· Proper dieting is essential and you therefore have to pay very close attention to what (and sometimes too, how much!) you eat. Establish a proper dieting program of healthy, low Dietingfat foods which are high in nutrients. Avoid foods rich in oils and fats, junk foods, spicy foods etc. While carbohydrates (“carbs”) should form the greater part of your diet, it should include foods with enough proteins, good cholesterol and vitamins.

· Note that the number one food group for good nutrition is fruit and Fruitstherefore your diet program should include them as much as possible with lots of vegetables, foods rich in fibers, lean meats, nuts, and broccoli, freshly made fruit juices, milk, green tea, nutritious energy drinks etc. – your fitness and health depends on this!

· Run regularly if you are to lose weight by running, You do not want to overdo it, but at the same time, you will not lose weight if you run only very infrequently. Do not allow many days to pass without engaging in some routine running activity. Almost everyday activity (with the proper rest!) in the early stages is preferable, but if this is not possible, shoot for 3 – 5 days each week. As you become more fit and increase your intensity (pace) and distance, you can reduce this a bit.

· Take longer and slower runs. Statistics from the Weight Loss Control Registry that studies people who have successfully lost weight and maintained their weight loss, indicate that in order for you to successfully lose weight in a healthy manner, you must consistently burn 2,800 calories through exercise each week. You can best achieve this level of weight loss if you take taking longer and slower runs of 20 to30 minutes instead of making shorter, exhaustive fast-paced runs.

· Combine your running routine with some strength or “resistance” training. Go to the gym and “pump” some light weights, pull springs, etc. Strength Training.Running uphill is also very beneficial. Doing this kind of training will both burn calories at a higher rate and build lean, strong and solid muscles. A great benefit from this also is that the risk of the usual running injuries is significantly reduced.

· Vary your running routine workout with interval training or speed training. Mix your high intensity periods (running) with brief periods of walking This burns up a lot of calories quickly and can significantly contribute to your weight loss and your becoming fit and slim. As well, it increases your muscle mass, improves your metabolism and causes more calories to be burned throughout the day.

Do some cross training. This means adopting an overall training routine which includes running, but also several other forms of exercise and exercise equipment, such as treadmills, etc. This “cross training” ensures that your physical development and strength take place all around and are not limited to those muscles you use when you run. It would mean for example that instead of running 5 days per week, you run 3 days per week and the other 2 days, say, you do your “cross training”.

· Hydrate frequently as liquids, especially water, play significant parts in maintaining a healthy lifestyle. You should take as much liquid as possible, particularly if you live in a Water Bottlestemperate climate and sweat a lot. It is suggested that your liquid intake range between no less than 4-5 liters daily. It should be higher for temperate climates.

· Keep records or journals of your activities. Write down your physical goals and degree of achievement as well as what you eat and drink. In the first instance you will be able to Keeping A Diary

track your levels of physical improvement, while in the second instance it will give you a chance to see the effects of particular foods and allow you to make adjustments in your diet regime if this is necessary.

· Be sure to get adequate rest. This is essential if you are going to run and lose weight, become fit and slim and maintain your fitness and health. Your muscle fibers get broken down Restingwhen you run. By giving them rest, they repair and build up, replacing your “fat” with toned muscle. In addition, rest acts as an injury prevention mechanism. Taking a day or two off to rest is essential to allow the muscles and joints to repair themselves for the next run, becoming more agile and gaining strength in the process.

· Have patience and be prepared to spend time. There is no quick fix for physical fitness. Losing weight will not happen overnight nor come easily. You must exercise patience and self control and not try to hurry the process because you can injure yourself in the process, suffer setbacks and become discouraged.

· Keep your expectations moderate and set yourself realistic weight loss targets. For a “short term” weight loss goal, one half to one pound a week might be realistic, while for a” long term” goal (3 months, say), a weight loss of 6 to 8 pounds is achievable.

· Prepare for “down times” during your running to lose weight and be fit and slim. your motivation to run can often take a negative turn and you begin to “shorten up” and “cheat” on your running routines, or, in the worst case, you give up altogether, which latter often happens. Be aware that a certain amount of “down time” is quite common, expect it to happen and therefore you must prepare yourself for it. The matter of motivation is a crucial element in your desire to lose weight in this way, and extensive tips to deal with this phenomenon are provided elsewhere on this site

Yes – combine healthy dieting and adequate rest with your fitness and health running routines, and you will be well on your way to achieving significant weight loss, becoming fit and slim and attain true fitness and health.Before and After Once you have reached the weight level you have planned for yourself, maintain a healthy lifestyle by continuing to eat healthy foods, maintaining a balance between calories consumed and calories “burnt off”, getting adequate rest – and yes, continuing a running routine! This will help keep the weight off and ensure you remain fit and slim! It will also literally and figuratively, keep you on the road to fitness, health and WELLBEING!

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Exercise And Have Fun The Aerobic Way For Fitness, Health And Wellbeing

Exercise And Have Fun The Aerobic Way For Fitness, Health And Wellbeing

Exercise, proper dieting and sufficient rest, are considered the stepping stones to a healthy lifestyle and Exercising In The Parkwellbeing. Most people however, view any form of exercise routine as a very formidable and serious undertaking, and in many instances, depending on the purpose and circumstances, this can indeed be so. Nevertheless, it need not always be so for everyone all the time! Exercising – with its discipline and routine and all! – can be made into an enjoyable undertaking!

If you are seeking to bring some form of exercise into your daily life in order to improve your overall health Fit And Slimand wellbeing, or even to lose some weight, you need to be careful in your choice. The activity you choose needs to be one of delight for you to do, particularly if you seem to be having a relative degree of “comfort” with your present lifestyle.

If the sort of exercise routine you choose is not fun for you, the chances are that you will not be consistent with it, and consistency in exercising is key if you are going to achieve any significant benefit from it. Enter aerobic exercising which is not only something with which you can end up having great fun, but it can also be extremely beneficial to your health as well as improve your energy levels!

There are many different kinds of aerobic exercises, and there are recommended procedures such as time spent, intensity, etc, which are assigned to each, a minimum of 20 minutes being usually required for any sort of aerobic exercise if you want to keep your heart rate up.

While there are many people who can do the same exercise routines every day without being bored, many others do get bored quite easily. What many do not understand and therefore do not take seriously enough, is that boredom can play a very critical role in their exercise routines and can determine whether or not their consistency – which is absolutely essential to the desired end result of exercising! – is maintained.

As a result of the large number of aerobic exercise routines which are available, you can undertake different kinds of activities every single day if you choose to, and this variety in choice can act as a strong motivating factor. This will ensure that you do not get bored with any particular exercise routine. Additionally, performing different aerobic exercises every single day does not only breaks the monotony, but also presents an opportunity for more health benefits to be gained.

One aerobic exercise which enjoys great popularity, especially for becoming fit and slim, is running, but this The Runnerscan be somewhat strenuous in the beginning, especially if you are not used to this kind of exercise. However, if you cannot yet start running, you can at first go for walks (highly recommended!) until you develop your muscles and build up some stamina and then start your walking routine. For some people, depending on their physical WALKINGcondition, walking will be a better alternative to running. However, you must ensure doing this with some high intensity, that is, at a brisk pace.

If you are not too unfit and like adventure, you might try some hill running for variety and for greater fitness Running Form
and health. If you have a fear of hill running, take some comfort in the fact that this can be ameliorated if you recognize that what is required is the adoption of proper hill running techniques which have been elucidated, and that hill running, while effectively improving your running capacities and capabilities and enhancing your fitness and health undertakings, can be very enjoyable.

If you are looking for something to raise your fitness and health levels- even lose some weight!- that is more enjoyable than walking or running, you might want to consider cycling. This is great fun and can be enjoyed Cycling
individually, in friendly groups or even at a wider social level in cycling clubs. Varying your cycling routes is great fun and can provide opportunities for significant variation in energy outputs. You ought not to continuously pick the simplest route available, as a harder route, for example one with hills, will keep your heart rate elevated. You have to make sure also that you are pedaling all of the time because “coasting” on your bike does not provide exercise!

Swimming is also another favorite exercise of choice and can be exhilarating. If you do not live near a beach, Swimming
there are public pools available in cities, some of which are open all year round. Skipping, which greatly assists your cardio-respiratory stamina, your coordination, flexibility, balance and raises your overall health and fitness indices, is also great fun. You never see people skipping (adults and kids alike) without hearing Skippinglaughter or seeing smiling faces! If you are exercising for weight loss, skipping is reputed to burn twice as many calories as running! You can indulge in this in the park near you with your children and grandchildren!

If you are more or less “housebound”, or your neighborhood does not facilitate outside activities, you might try a treadmill. This is a great choice for those who would like to begin walking or running in their own home. This means of exercise is becoming very popular as it offers several advantages over other forms of exercise and even for dedicated runners, a treadmill is a good backup in times when they cannot get out on the track to train.

So there! – you can get several substantial health and fitness benefits from exercising and achieving wellbeing, Healthy Foodsand at the same time have fun! Yes, you can make exercise a fun thing rather than a chore or an arduous task! RestingLet me hasten to add however, that all of this should be backed up with proper diet and sufficient rest, or you might find it stressful rather than relaxing!

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Becoming Fit And Slim – Running For Weight Loss – Part 3

A Guide On How To Run And Lose Weight

In Part 1, a “Getting Started” phase for the process of running to lose weight and get fit and slim, was outlined. Some tips on how to comfortably adjust to and manage such a fit and slim undertaking were provided.

· don’t panic
· breakneck speed not required
· slow walking at first
· combine walking with running
· run for longer intervals
· increase running intensity (speed)
· begin the process of running to lose weight.

In Part 2, the importance of proper dieting to support running exercise activities to lose weight and become fit and slim was discussed with reference to:

· eating healthy both in quality and quantity of foods.
· some special eating tips and special eating practices were recommended.
· the need to set weight loss targets and to develop a consequential plan.

Yes – combine healthy dieting with your fitness and health running routines, and you will be well on your way to achieving significant weight loss, becoming fit and slim and attain true fitness and health.

“Warm up” before you start your running and “cool down” at the end of your run.

You have probably frequently witnessed the very “elaborate” stretching exercises that some runners do just prior Stretching Exercises
to their setting off on their runs! It might look like an “exhibition” or “showy” pantomime (and sometimes it is!), but it is for a good cause!

In running for weight loss and in general for your fitness and health, stretching exercises are very critical in preventing running injuries. If you are not “warmed up” just before a run, particularly in cold climates, your muscles will be “stiff” and “tight”. If in this “cold” state you therefore set out first thing on a “hard” run, you are likely to end up with running injuries such as a strain or a pulled muscle, particularly in the calves.

You therefore need to prepare your muscles beforehand for this exceptional “stress” by increasing their flexibility. This is called “limbering up” and you achieve this by doing some warm-up “stretching” exercises. Groom your muscles for your planned fitness and health (non-competitive!) run, by jogging easily and slowly for about 10 minutes before starting on the “hard’ run. In cold climates, or if you feel “stiff”, walk first (about 10 minutes) before starting to jog.

Carry out stretching exercises also at the end of your run! Your calf muscles or your lower leg muscles especially, will be “conditioned” and greatly benefit greatly from a good stretch after running. Finish a “hard” run with a “cooling down” routine of at least a 10 minutes jog.

Do some strength training and cross training

Go to the gym and “pump” some light weights, pull springs, use treadmills, etc – there is a great deal of special equipment available for this purpose. You might also want to engage in some moderate hill running. Doing this Strength Training
kind of training (mixing up your usual straight running routines with other exercise forms), will not only burn calories at a higher rate but will also lead to all round physical development and the building of lean, strong and solid muscles. A great benefit from this also is that the risk of the usual running injuries is significantly reduced.

Challenge yourself with your running routines

Do some “speed” work in your running routine and include interval training. This means running at speed for short time intervals. This methodology burns up a lot of calories quickly and can significantly contribute to your weight loss and becoming fit and slim achievement. It also increases your muscle mass, improves your metabolism and causes more calories to be burned throughout the day.

Be regular and consistent with your running

Consistency is critical if you are to lose weight by running, and hence the strong emphasis which is placed on a Running In The Park

proper and personal training schedule. Running is not an instant magic potion for losing those unhealthy and unsightly avoirdupois. These desired and beneficial outcomes take time, effort and dedicated training to materialize and achieved.

The experts opine for example, that while as a beginner you can run a mile in 10 minutes, you cannot rest there on your laurels as this apparently “significant accomplishment”, contributes only minimally to cardiovascular health and the sustainable achievement of weight loss. Your running routine needs to be extended to 30 or 40 minutes intervals over an extended period of time in order for you to achieve significant and sustainable results and benefits.

Some prefer to spend 5 days per week, or even 6 with their running routines. Still others will argue that running every other day is best. Some suggest that running be alternated with jogging, fast walking, or similar low impact exercises for anywhere from 4 to 6 days per week. Still others run even twice per day for a varying number of days (3-4) per week. All this would suggest that there is no “golden rule” nor “one size fits all” running regimen.

You do not want to overdo it, but at the same time, you will not lose weight if you only run intermittently or infrequently. You should not allow too many days to pass without engaging in some routine running activity and neither should you allow too few days to pass between running activities, as getting enough rest is essential to avoid burnout and/or the risk of injury.

You therefore have to find that balance of exercise, frequency and rest which facilitates this process and allows you to achieve your goals. It might be 3 days running per week, or it might be 6 days. You have to experiment to find out what is best for you, what maximizes your efforts and what takes you most readily towards your weight loss and slim and fit goals.

However as a rough guide, almost everyday activity with a relatively “light” routine (with the proper rest!) in the very early stages, is preferable, but if this is not possible, shoot for 4– 5 days each week. As your routine becomes more “intense” and your fitness level and stamina rise, you might reduce this to 3 – 4 times per week.

On days which you had planned for your running routines but for unexpected reasons you find yourself unable to do your full routine, do not just do nothing, but settle for a “partial” routine. At the worst, grab yourself a skipping rope and do a fifteen minutes skipping stint.

Skipping is actually one of the best exercises for building up stamina, strengthening and toning muscles, etc, Skipping

and should be given a higher “pride of place” among exercise routines than it now enjoys, and I will be writing more on this later. But for now, utilize to “fill those blanks” and not feel too guilty about missing out on running!

Exercise patience and self control

Losing weight (and especially so if you are very much overweight!), will not come easily no matter what method you undertake to bring this about, and running as an exercise with this as an objective, is no exception. Dramatic weight loss occurring almost overnight or even quickly is only wishful thinking and if you do notice this happening, you had best consult your physician as it is not happening because of your exercise routines but most likely because of far more pernicious reasons!

The usual and very noticeable “before and after” weight loss states which are often depicted in images, will not  Before and After
be achieved in short order. So do not try to hurry the process. Losing weight too quickly is unhealthy and can have serious consequences for your good health. Building good eating and exercise habits while you are losing weight will make it easier to keep it off and will keep you healthy

“That is probably one of the biggest problems that people have when starting any exercise,” says Kevin Davis, a fitness specialist and personal trainer at Loyola University’s Center for Health and Fitness in Maywood. “They don’t see results right away, and so they quit.” Word of truth and wisdom!

Keep your expectations moderate.

Set yourself realistic weight loss targets because if you try to hurry the process, not only will you not achieve your goal and become discouraged, but you can injure yourself in the process. For a “short term” weight loss goal, one half to one pound a week might be realistic, while for a” long term” goal (3 months, say), a weight loss of 6 to 8 pounds is achievable. Do not push it too much or your health will suffer and you will have a setback!

Maintain Daily Records

As you go along, keep a diary or journal. Write down your physical goals and degree of achievement as well as Keeping A Diary
what you eat and drink. In the first instance you will be able to track your levels of weight loss, while in the second instance it will give you a chance to see the effects of particular foods and to make key adjustments in your diet regime if this is necessary.

Plan motivation strategies

Running to lose weight can become boring and monotonous and at times you will need to have strong motivation to keep your running exercise routines going. Motivation here therefore needs its own planning. Just as when as a runner, you set up your future schedule and plan your future runs for losing weight, in like manner, you have to plan how you are to maintain your motivation to run! Don’t wait till your motivation runs out or so will your running!

When you are planning your running routines, at the same time include plans and strategies on how to deal with those times of “low” motivation levels as these times, even under the best of circumstances, will come. There are motivational mechanisms such as planning running routines, keeping training logs, running with friends or organized groups, making your weight loss goals realistic so you do achieve them, developing a “self reward” system for when you achieve your targets, posting running benefits material around your home, linking up with a beginner, taking “strategic” ‘time offs”, diversifying your training routines and altering your route, etc., etc.

Many tips on motivation strategies which runners can use to keep their running motivational levels high, have been provided elsewhere on this site and these can be used to inform remedial measures for motivation which can be taken by runners.

Get sufficient rest

This is one element of the “running exercise for fitness and health” equation the importance of which is very often overlooked and yet it is every bit as important as any other element of the process! Do not think of rest periods as wasting time! These are essential in your pursuit of weight loss and becoming fit and slim by running. To get this fact accepted at the level of importance it deserves, the matter is elaborated on here.

Rest Period
Your muscle fibers get broken down when you run and are restored only when you rest. Your body then gets the chance (rest) to build more muscle and your lungs are given the chance (rest), to build up endurance. By giving them rest, they repair and build up, replacing your “fat” with toned muscle.

Without sufficient rest the entire process will fail and rather than becoming fit and slim and healthy and strong, you will degrade your body and decrease your strength! As odd as it might seem, it is during the rest periods that you actually get the benefits of running!

Taking a day or two of rest, will allow the muscles and joints to repair themselves for the next run (and a higher level of fitness!) becoming more agile and gaining strength in the process Without the proper amount of rest therefore, this ”repair” and “buildup” process is inhibited.

There is also another benefit to resting since in addition, rest acts as an injury prevention mechanism. When you first begin to run, your body suffers great trauma. It is not prepared for the ordeal to which it is being put (it probably has been used to a soft and cozy life – or one of neglect!), or the harsh treatment which it is getting in the process of exercise. It is hard on your muscles and joints. As these can only take so many traumas, you must give them time to recover from each run.

The several injuries to which runners are prone, have been discussed extensively elsewhere. It therefore is a matter of logic, that the less one runs, the less the probability of incurring these injuries – but of course this logic cannot be taken to its extreme or one would never run!

Some Weight Loss Statistics for your Personal Comfort and Satisfaction

The common dictum is that to shed belly fat, lose those over weight pounds and become fit and slim, your body will need “to burn off” something of the order of 3,500 calories in order to lose a pound of body fat. Accumulated collective research and experience, and in particular from research at the National Control Weight Loss Registry, suggest that to consistently lose weight in a healthy manner, requires as a rough guide, that you burn through exercise, something of the order of 2,800 calories each week. Weight loss can amount to about 5 pounds per month for a 180 lb person who runs for about 5 miles a day.

According to Elizabeth McLeod (1), “how fast a person runs has little effect on the number of calories he or she will burn. The most important factor is weight. For example, a 220-pound person running an eight-minute mile burns 150 calories, while a 120-pound person running at the same pace burns only 82……

Most runners lose weight effortlessly at first, but eventually, their weight stops declining and reaches a plateau. In order to continue to lose weight, some serious runners will intensify their workouts, as extra weight will only slow them down. Otherwise, recreational runners can maintain their lower body weight by continuing to run consistently”.

Which all means that weight loss will be rapid at first but the process will slow, and eventually you will begin to lose less weight for the same amount of effort! You will not continue to lose weight indefinitely, but will “plateau out” at some level which, through exercise, proper diet and sufficient rest, you can continue to maintain for health and fitness purposes.

Research has shown that running over longer distance at slower rates will burn off fat more quickly and effectively than if you ran shorter distances at more rapid rates. Therefore for best results in your efforts to shed that belly fat, it is suggested that your running be done at a slow measured pace rather than as a hurried activity at a fast and furious pace. For example, take slower runs about 5 times per week for about 30 minutes each run rather than engage in fast paced and arduous running routines.

The benefits of running to lose weight and gain high levels of fitness and health, are like those energizer batteries – they keep going and going! You keep burning fat long after you have actually finished your running workout and you are either slaving at your desk at work or comfortably relaxing at home watching your favorite TV show! After you have finished your running workout, your metabolism continues to be elevated which entails the burning of more calories!

However, like almost everything we consider to be desirable because of their being “good” for us, there is a “downside” here which relates to the future. Research indicates that your recovery from the stress of your running gets faster as your fitness level rises. The result of this is that your elevated post-metabolic rate gets back sooner to “normalcy” when you are “fitter” than when you were less “fit” and so fewer calories are burnt away in this case than it would for the occasional runner who runs far less frequently than you do!

What a contradiction in what you are aiming for. However, make the choice the “fitter”level!


1. Sadler, Elizabeth McLeod, The Benefits of Running, Psychology Department, Vanderbilt University.

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Shed Fat, Get Fit And Slim And Look Fantastic

Some Tips To Get You Back In Shape With The Body You Used To Have

Many people stop paying attention to fitness as they get older and their fitness goals begin to slip away. Having Happy Family
to cope with a family and a career often overshadows other physical activities like working out, and are put farther down the list, after things like their job, spouse and kids.

When you were a teenager, you felt great, but now your fitness level is low and you are unhappy with the shape of your body, your sagging flesh and ungainly bulges. You can’t even walk up the steps at work or at home (thank heavens for elevators!) without gasping for breath and your chest bursting.

However, if you are tired of the way you feel and look, and want to get back to fitness and health, you can do so Unfit Man
if you are prepared to follow the advice below. By breaking the cycle of activities in your present lifestyle and embarking on a new routine using these tips, you could be back in good shape in no time.

Many forms of exercises are suggested below. You do not have to(and cannot really!) undertake them all. You would probably have neither the time nor energy to consistently perform all the various routines which would be required if you tried do so. Pick an activity, a “mix” or set of those which are to form your routine workout. However, you should not just stick to one kind of activity, apply others alternately as well. This is called “cross training” and is highly recommended.

At first, motivation will be a problem and you need to find something to help with this. A great motivator is to Fit And Slim
put an old picture of yourself from when you were young, fit and much healthier. This can be your “after” state and can make you feel that what you are now doing can become a reality – that lovely and fit looking body was really once yours!

Seeing this on your fridge or by the door on your way out to exercise will help to remind you what all of the seemingly hard work (it really is not – just a shift of focus and energy!) that you are about to undertake, will be working towards. These pictures can be a great reminder of how far you have come away from that and, where you can again be with your “hard” work.

If you are intent on losing weight and looking for a new way to stay motivated as you work to lose weight, try using photos taken before (now – the “before”!) you started your new fitness regimen. These pictures will serve to Weight Loss
remind you that there can be no stopping. Think of just how much effort would be lost if at any time later you abandoned your pursuit to regain your body of earlier times!

You must also realize and accept that in order to achieve great results, you have to make a very conscious effort Junk Foods
to get rid of those bad habits (you know them well!) that you used to have before, like eating junk food, smoking,etc. You are going to set up an exercise regimen and failure to adhere to your program will increase your risk of reverting back to these unhealthy habits.

In the beginning, purchase work out clothes that are comfortable and make you feel confident. Confidence is the key to getting a good workout and you will feel more confident in working out if you have clothes that flatter Fitness Clothing
your body. Making yourself happy in small ways will make a big difference in losing weight and once again becoming fit and slim; so splurge a little on workout clothes you like. Be individualistic and choose fun designs that project and showcase your own sense of fashion.

It is also very important before starting out on your fitness routine, that you make a plan and go for it. If you are planning to get fit, you must first choose what you want to achieve. Set your fitness goals and start making them happen! If you make up your mind about exactly what you wish to accomplish, it becomes less of a struggle to work towards your fitness goals and to see them through.

When you make your fitness goals, be sure that they are ones to which you are dedicated, and which you can really achieve. If you can win the mental battle, then you can win the fitness battle. Start small by making easy changes. Do not make your goals too arduous that you risk not achieving them as this can be a big turn off. Succeeding, even at small challenges, will build your confidence and motivation.

Accept the fact that after years of almost complete neglect, your overall fitness will not happen over-night. Keep taking gradual steps to improve your lifestyle and these accomplishments will add up towards your overall goal of fitness and health and becoming fit and slim.

Planning an exercise routine for the morning and working out then, can be effective and is often the best way to begin your day. If your work leaves you exhausted, getting your workout in before work makes it less likely that you will skip workouts as this way, your workout for the day is already completed by the time you step out of the office. You will be feeling more vibrant and alive, and it will help you feel more alert throughout the day.

After years of disuse of some muscles, do not start off by putting undue stress on them as this could cause serious injury. Expect some soreness and pain but these will gradually go away. However, if you have been overdoing it and injured yourself, the pain will not so easily go away. Although it may cause initial discomfort, it is good to exercise an injured muscle once you have been cleared to do so. If you do not, you will only cause your muscles to tighten.

You must be very careful and take precautions when you consider exercising an injured muscle. You should begin by gently stretching the muscle without causing further injury. It is unnecessary and even dangerous to do intense exercise while you are in pain. Exercise slowly and put ice on your injury when you are finished. Failure to do so may result in tightening of other muscles that will set your fitness routine back. Be careful not to do too intense of a workout to prevent against further injury. Start slowly and work up to your usual workout regimen.

Do not allow your dislike for certain exercises to keep you from attempting them. Often times, the exercises you Exercising In The Park

do not like to do are the ones that are the best for you. The reason you probably do not like them might not be the fact that they are difficult, but that you are not applying the proper technique. Get professional advice on this and keep trying them.

Like many things seemingly difficult and uncomfortable in life, you just might need a little practice at them .If you continue to try and develop the proper exercise techniques, you may find that you enjoy the exercises after all. Your accomplishment of this will facilitate the achievement of your goals and make you proud of yourself. In the end you will give no thought to your dislike and will not even remember a time when you could not do them!

One key component of your fitness routine will be cardio training as this is considered to be one of the most effective ways to get in shape and stay in shape. Cardiovascular exercise is any exercise which raises heart rate as well as breathing rate and it is important to include cardio workouts into your exercise routines as it helps your body burn fat and improves your overall fitness level. Cardiovascular training however should not make up your entire fitness program although working out through cardio training can offer fantastic results.

Swimming is by far and away one of the best ways to increase physical fitness and health, lose weight and become fit and slim. It is therefore an ideal exercise for anybody looking to achieve overall fitness. If this exercise Swimming
form is done correctly, swimming can burn more calories than almost any other exercise. Because swimming happens underwater, internal (body) temperature is not a problem when swimming for exercise. Therefore, swimmers are less likely to overheat when compared to athletes in other sports who work out for long periods of time.

Running is also one of the best forms of exercise to lose weight and become fit and slim. This should be one of Runners
the prime options for you and you should therefore give this undertaking very serious consideration. However, running as an exercise of choice and the many health benefits which you can derive from this form of exercise, have been extensively discussed elsewhere on this site and will not be further elaborated on here.

It will nevertheless be noted at this point that a good move would be to join a nearby social club with a running group. Such groups are mostly well organized and this will take care of your problems such as workout times, routes, motivation, etc. You will also be able to get practical advice on critical issues such as your running shoes, dieting and so on.

Treadmills also provide options to exercise, raise your fitness and health level and get that slim and fit body back. However this option will not be further discussed here as the many advantages of this equipment has been elucidated elsewhere on this site. The cost of many of these however, can be high and this might prove a disincentive to many.

Cycling is also an exercise of note for your getting in shape campaign. It is an easy and convenient cardio Cycling
exercise, getting your heart and lungs to a high level of cardio-respiratory fitness and can be done any time of the day. You can burn a lot of calories very easily. It can be also a very enjoyable undertaking, providing opportunities to get some fresh air, bask in warm weather and possibly view some fantastic scenery. For those who do not like walking, jogging or running, cycling for exercise can provide a good alternative. Joining a cycling club is an excellent move!

Consider purchasing some dumbbells and leg weights for daily use to boost your fitness activities. You can build Woman With Dumbell
up and strengthen your leg muscles by doing standard leg crunches in reverse. Lunges will also help to build the muscles in the legs, like the quadriceps and hamstrings. Lunges will help you lose weight and increase your fitness level.

Working on your chest muscles can help you maintain proper form during your exercise. However, do not work out the chest exclusively, or its muscles may grow out of proportion with the rest of the body. You must undertake a balanced workout program which should include exercises that target all muscle groups, including the chest.

Instead of just pushing some objects along as you often do in daily activities, try lifting them or employing other objects you can lift as means to achieve your purpose. Muscles are built and toned after being used to carry or lift objects, and this muscle activity also causes your metabolism to work harder.

Grab a shopping basket at the grocery store instead of pushing a cart, for instance. You can increase the fitness requirements of even the most mundane daily chores by carrying around a few extra pounds. These weights can help you build muscle while you shop or run errands.

Proper DIETING is essential for any exercise undertaking. Without sufficient nutrition, your efforts to get fit Vegetables
will likely be severely impeded. Proper health foods and diet recipes are readily available in relevant publications as well as on the internet. This aspect of exercise has also been extensively discussed elsewhere on this site and therefore the matter of proper dieting will not be further elaborated on here.

You will be advised here however, to take supplements when you are on a fitness plan, especially if you believe Dietary Supplements
you might be deficient in nutrients. You may find that it is beneficial to add multivitamins, fish oil capsules or vitamin D3 to help get the most out of your fitness plan. These can help to complete your nutrition and will also boost your energy levels, making working oust less of a chore.

Hydration is most important to the body’s overall health and general fitness. Hence if you want to maintain a high Water Bottles
level of fitness, you must be properly hydrated at all times. Take a bottle of water with you to your workout location to monitor and control your fluid intake, as depending on the conditions, exercise can rapidly deplete the fluids in your body, with serious consequences not only for your workout, but for your health and wellbeing. By drinking just water and eliminating other drinks, many people have been found to have actually lost weight.

Do not let age prevent you from getting in shape. Your age has no bearing on whether you are able to stay Seniors Working Ouit
physically fit or not. Fitness is a vital part of a healthy existence and is just as important for seniors as it is for teens and young adults. You can get fit at any age if you get into a fitness program and stick to it. Being in good physical shape at any age can change your whole life for the better.

These tips will help you to get back into shape and be able to maintain a high level of fitness and health. Becoming fit and slim and once again be able to fit comfortably and snugly into those slim fit garments, are well within your capability. All that is required is a degree of motivation, dedication, patience, hard work and an action plan. These are important things which people normally take into full and careful consideration when they undertake the important things in their lives.

Having applied these qualities to and succeeded in other areas of your life, there is no reason why you cannot now succeed in “regenerating” your body, and for example, lose at least some of those many extra pounds you are Sexy Body
probably carrying around – and for no good purpose – certainly not for your health! Instead of just being despondent and defeatist about your “degraded” physique, instead of just letting things “ride” and slipping into even further decay of your fitness and health. Take some action NOW!

The longer you wait to take some of the necessary counter measures against this insidious process of decay, the more difficult if becomes to halt much less reverse the process. Adopt a positive frame of mind and move forward with your plans and exercise routines. You will undoubtedly achieve your goal of having a terrific body and comfortably and happily get back to some of those glory days of fitness and health!

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Becoming Fit And Slim –Running For Weight Loss – Part 2

A Guide On How To Run And Lose Weight

In Part 1, a Getting Started phase for the process of running to lose weight and get fit and slim, was outlined. Some tips on how to comfortably adjust to and manage such an undertaking were provided.

  • don’t panic
  • breakneck speed not required
  • slow walking at first
  • combine walking with running
  • run for longer intervals
  • increase running intensity (speed)
  • begin the process of running to lose weight.

2. Eating Healthy

When you eat, you take in calories and when you lose weight you “burn off” calories. The common assumption is that you will lose a pound for every 3,500 calories that you are able to burn off. Obviously therefore, if you are going to lose weight, your calorie intake has to be less than what those you “burn off”. Proper dieting at the beginning is therefore essential for weight loss – you cannot allow your eating to undo the aims of your running.

You may notice that your appetite has increased as you run more. This is a signal for more nutrients in you diet, Healthy Foods
NOT FOR MORE FOOD! Dieting does not mean you eat less, but that you eat BETTER. If you do not eat when you are hungry, it will be harmful to your metabolism. The point is that you must not overeat but instead, make good food choices. You should concentrate on the more “nutritious” foods and avoid foods such as “fast foods” which contribute significantly to overweight, a condition which induces many people to start running in the first place.

Eat only small portions of foods with high-caloric and high-fat values and target a diet of healthier, low fat foods which are high in nutrients. These include foods with enough proteins, good cholesterol, vitamins and nutrients. Aim to eat more whole grains, fruits, and vegetables – spinach, zucchini, tomatoes, carrots, bean, and other greens, for example – with every meal, as they are good sources of fiber.

Do not skip meals on the mistaken assumption that the less you eat, the faster you will lose weight. Quite the contrary is the case. You will not lose weight any faster if you miss your meals. In fact, it will just make you become or feel hungrier. Not only will this cause you not to burn off as many calories as would be the case if you had eaten properly, but it will result in increased temptation to eat huge portions later.

Healthy diet recipes and advice on proper eating habits abound on the internet and from other sources as well as on this site. Consult these and determine a proper combination of the nutrients you need. Eating a little less than what you need will not damage your metabolism, but your body will use the extra body fat for the fuel it needs and you will lose weight instead.

It is suggested by some that at first and for a few weeks, you keep a diary of what you eat. This will provide stark evidence of what you are actually eating – your calorie intake – and will help not only to prevent you from overeating, but will assist in identifying where your diet needs adjustments and to foster good eating habits. This information could also form part of a training diary (which is suggested elsewhere that you keep), and would assist you in determining or identifying the effect of certain foods on your running development and performance.

Instead of eating huge amounts at breakfasts, lunches and dinners, it is better to break these down and eat ”Healthyhealthy dieting with your running routines, and you will be well on your way to achieving significant weight loss and become fit and slim!

Some Special Eating Tips

Apart from general overall dieting, some special eating practices are recommended.

  • Try to eat a fair sized meal 2-3 hours before you set out, to allow enough time for digestion. Muesli or porridge provides favorite sustenance just before setting out on a run.
  • Liquids, especially water, play significant parts in maintaining proper health. You should take as much liquid as possible, particularly if you live in a temperate climate and sweat a lot. It is suggested that your liquid intake range between no less than 4-5 liters daily. It should be higher for temperate climates. Freshly made fruit juices, milk, nutritious energy drinks, herbal teas or sports drunks can be imbibed, but avoid drinks containing caffeine.
  • If your run is going to last well beyond an hour, it might be wise to take some “carbs” (e.g. energy bars) with you as a quick energy restoration source. Notice that tennis players for example will often eat fruits like bananas or drink carbohydrate drinks between sets.
  • Eat something such as a bowl of cereal, toast (wholegrain) with jams, etc. within 15 – 20 minutes after your run. At this time your body has increased enzymatic sensitivity and better absorbs carbohydrates which are needed to provide energy for your muscles.
  • After finishing a run, try to eat a normal meal within 2-3 hours. This should contain a mixture of carbohydrates and proteins (80% to 20%) as well as foods with good cholesterol, vitamins and nutrients.

All of this about eating tells you how important a proper diet is to your losing weight. It is not just about running, but this must be properly combined with healthy eating habits if you really want to see that belly fat and pounds around the hips and buttocks drop off!

3. Setting Your Weight Loss Goals

Setting weight loss targets and developing a consequential plan are very inter-related. However, goal setting is paramount and is the first thing you should do, even before thinking about how you are going to go about losing weight. Decide what (the goal or target) you want to accomplish (usually how much weight you want to lose in a certain time frame), and the how (the plan) you are going to do it will naturally follow.

So don’t at this point begin to get lost on the intricacies of running routines. Your weight loss goals later bear directly on your plan because these determine your running routine (frequency, distances, intensity, etc.). The amount of weight you lose will for example, determine how many times you run each week, whether or not you run longer, faster and further, etc.

You probably want a kind of “quick fix” for your weight loss – instant downsizing! However, promptly disabuse yourself of any such notion or expectation, because it will not happen quickly from running, or usually from any other means either, regardless of the many extravagant claims to the contrary! Weight loss comes slowly and at a price.

You will just have to set yourself reasonable goals – ones which are within your capacity to achieve. If you set them too high, you will be disappointed if you do not achieve them and such “disappointments” can have a very negative impact on your motivation and hence the sustainability of your running routines and relevant activities. You will lose your self confidence and begin to doubt your capabilities and the very essence of what you are trying to achieve, that is, to lose weight by running. You do not want this to happen!

At the same time you do not want to fix them too low, that is, they are very easy to achieve. This can give you a false sense of security and you take on too much for the next stage. Your goals must be challenging but not beyond reasonable capabilities. One way to do this for example, if you are afraid you might be making too great a jump, is to change your running route after a few weeks by either lengthening by about ten (10%) percent, or choosing a more challenging route, one for example where there are some reasonable inclines (hill running).

Another good way to make your running routine challenging but doable, is to do what is commonly known as “interval training”, that is, you alternate running fast with jogging. You can increase the fast running intervals each time you feel “comfortable” and your body begins to adapt to the higher rate.

Your goals should be short term, medium and long term. A healthy weight loss rate which can usually be achieved by most people is to lose a 1/2 to one pound a week. This could be a short term goal. A reasonable medium term goal could be set for a weight loss, like 7-8 pounds in three months.

A long term goal, perhaps over a period of a year or more, however cannot be simply extrapolated from your short or medium term goals. Remember that while in the beginning your weight loss might be relatively rapid, the rate decreases over time and your weight finally plateaus out over time – you do not continue to lose weight indefinitely and continuously. At this point then you could make your long term goal that of maintaining your weight plateau.

In summary then, set achievable weight loss goals (those that you can manage yourself) for the short-, medium- and long-term. Make them doable but not without some challenge!

Other elements of the process of running for weight loss will be developed in later parts for better “digestion”!

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Becoming Fit And Slim –Running For Weight Loss – Part 1

A Guide On How To Run And Lose Weight

1. Getting Started

Not only is it possible to lose weight by running, but running actually makes it easier to lose weight and be fit and slim. We lose weight by burning up calories (the fat) and running is universally recognized as one of the best (if not the best!) and most perfect way not only to accomplish this, but to KEEP OFF those dangerous unwanted pounds!

Running does not only burn up calories, ripping away that belly fat, but it also “revs” up your metabolism – it Running For Weight Loss
gets it going at a faster rate! But it does not stop there! Even after your run is over, your metabolism still keeps on working at that higher rate, reminding me very much of that The Energizer Bunny star of over 100 Commercials: “He just keeps going and going and going”. Yes, with running you keep on burning more calories, even though you have stopped running!

And don’t panic about running as your weight loss exercise! About the only thing it requires is some discipline and consistency. If finding the time is a major concern, you are going to be able to find the time to do so and it won’t be onerous or arduous. Apart from anything else, it is most “natural” to run, very easy to do, can be done almost anywhere, at any time and is neither costly nor restrictive. It is one of the most vigorous, dynamic, intense and all encompassing activities in which you can engage, and is thus is a very effective exercise activity if you want to lose weight.

Additionally, you do not have to worry about working up turbocharged speeds. Studies show that the number of calories burnt during fitness running does not depend on the speed of the runner, the most important factor in weight loss being the weight of the runner. For a “lighter” person running a particular distance in a certain time, the “weight loss” achieved is less than that achieved by a “heavier” person running the same distance in the same time. The “fatter” you are, the more your weight loss is going to be! And isn’t that what you want?

When running, the average person “burns” about 100 calories each mile, while for other exercise activities such as walking, bicycling, normal swimming, etc., the number of calories ”burnt off” is significantly less in a corresponding amount of time. Fitness running therefore provides, in many cases, a superior method of losing weight. Your choice therefore for running as a means of losing weight, becoming fit and slim and achieving health and wellbeing, is not only something that you can do, but is an excellent one overall!

Detailed information for running beginners can be found elsewhere on this site. For your initial comfort, it is essential that you realize that you do not have to start off on the first day by running 4 or 5 miles! In fact, with running, you have to start very slowly – which means that you do not run at first but you walk! The objective here is to allow your body to get used to this new physical activity and to help build up your stamina.

Most beginners make the serious (and often very painful!) mistake of trying to take off like a rocket – of going at it very hard and with a great intensity. However, this will lead to a great deal of pain and soreness and perhaps even worse – some serious injury like a torn ligament and from the way you feel, you will not have to be told that that approach was a mistake!

Some soreness and pain and breathing discomfort do occur when you start to run, but they are manageable and bearable, and do not immobilize you because of their intensity. Starting slowly and easily, allows you to continue through all the discomfort, instead of quitting in agony and disgust! So you take it “slow and easy” at first.

So you start by walking 20-30 minutes, a few times a week and after a few weeks of doing this repeatedly, and observing decreasing states of soreness, pain and discomfort, you start doing some faster walking intervals. You walk quickly for 2 or 3 minutes, alternating these “high” activity levels with slower walking periods.

When you have done this walking routine for a few weeks, you will feel ready to run. Your tendons will have become much stronger and your muscles will have developed more flexibility. The next step is to slowly speed up your brisk walking to running.The soreness and pain should have largely gone away, and you can now begin to incorporate running in your routine.

You do this by a combination of running and walking – you “warm up” with a walk for 5-10 minutes, and then jog for a minute or two, alternating these with walking rest periods. To avoid injury, it is also important that you do some stretching exercises both before and after the run. Start and finish your run with a brisk walk. Proper running shoes are also essential. The importance of this will not be discussed here but advice on this matter is provided elsewhere on this site.

To lose weight effectively and efficiently, the recommendation is to increase physical activity levels (running) progressively to at least 150 minutes of moderate-intensity physical activity per week. Some suggest that for maximum benefit, this could be upped to about to 200-300 minutes per week, or for about 60 minutes five days a week. Extensive guidelines for the entire process of starting to run, can be found elsewhere on this site.

Here you are now ready to start on your serious running routine for weight loss and become fit and slim. A word of caution here however. Your running should not be just for the purpose of losing weight. There are many different reasons why people run and you can get a lot more satisfaction out of your running if you broaden your running perspective rather than if you are just looking at the scales.

While you can be happy at losing weight for example, your pleasure can be increased if your clothes fit better or you can get into smaller sizes, particularly if you are not losing as much weight as you would like or you are not losing weight at all! You might just be losing fat while gaining and toning up your muscles. Look also at how you feel. You should feel an increased energy level and be much calmer and relaxed.

Here follows some helpful advice with respect to things you should do, precautions you should take or common practices that you should observe. These will serve to guide you along the way to losing weight by running. However, so as not to further ravage the attention span of readers at this point, these will form the subject matter of future posts, Parts 2, 3 and 4.

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Keeping Fit And Slim

Ten (10) Things To Do When Your Motivation To Run Runs Out

So you are running for your fitness and health, or, to become fit and slim so you can get into one of those slim fit outfits. Great! But do you know what? Despite these strong imperatives, even when bolstered by incontrovertible evidence of success in their goals, many runners, seasoned and beginners alike, often reach a stage, where the “passion” for running is just not there anymore. Instead of looking forward to their training routines with great anticipation, satisfaction and delight, they approach each session with a feeling of irresolution, dread and disenchantment!

Seemingly gone are their desire to reach high levels of fitness and health, to get in that pair of slim fit jeans, to be told they have a gorgeous figure and to display a physique that appears to attract great envy! They ask themselves, almost daily, if it is really worthwhile continuing, if they are doing the right things – questions which not too long ago, they would never have thought of entertaining and would have being treating as aliens, anyone asking these questions of them! However, this is not some sudden, mysterious and incurable affliction of runners which might be requiring some advanced medical procedure or group psychiatric therapy! It is simply de-motivation – a degrading of that essential element which they had to earlier possess to take up running in the first place!

Somewhere inside runners however, there is always that strong inner voice of the “running survival instinct”. Having for years committed themselves to this exercise activity, and despite this almost overwhelming impression of “not feeling like it”, at the rational level dedicated runners remain aware of the multiple benefits of running (for beginners, they remember their great initial enthusiasm!). At this time it therefore does not become simply a question of whether to run or not, but rather a question of how to “work through” this period. Instead, the question is: “What must I do to continue to motivate myself to run regularly”?

It is said that understanding the “why” is a good way to start in dealing with the “what” and the “how” of problem solving. Therefore it is worthwhile to apply this methodology to the present condition and to ask the “why”, that is, why as a runner, have I become de-motivated about running? This way we will understand and be more readily adjusted to undertaking the various “steps” (counter-measures) in the “what” and the “how” which are to follow in order to remedy the situation.

There are two major factors which contribute to various levels of “de-motivation” in runners. These are:

· Burnout which results from “over training – running excessively and often without a break – as well as achievement of goals, leaving very little else to strive for. Runners feel “tired” mentally and physically and want a “break” from it all; and,

· Boredom which comes from pounding away daily at monotonous routines which had probably been “chosen” in a far more “frivolous” manner than is usually the case with the serious runner, and which more than likely, had been adopted more for personal “comfort” (the middle level runner and below!), rather than “purposefully (the seasoned and competitive runners).

Coping mechanisms for de-motivation have therefore to take these into account and try to ameliorate the conditions and factors which brought them about in the first place. Below are some useful suggestions as to what you as a runner might do to help you through the low motivation levels of your running life. Please note that they are not in any order of pre-eminence, one over the other. Nor are they intended as a “ten commandment package” which you must systematically and fully embrace for your later running redemption. Find what works for you. They can be your ladders from the “pit”, or your barricades against falling in!

1. Re-examine your goals or targets. If you have already achieved those targets for becoming fit and slim or reaching levels of fitness and health which you have previously set, then you need to set yourself new ones which are going to be manageable and realizable. This will increase your chances of achieving them. Do not now undertake new training routines which will cause you to have to change your whole lifestyle. If on the other hand your de-motivation is due to your inability to achieve your goals, to reach the targets you have set yourself, then you have to revise them and make them more realistic, that is, more “doable”. Do not see yourself as a “failure”. This will only undermine your resolve and further diminish your motivation.

2. Modify your training schedules and switch your routes. If you are running for fitness and health, to become fit and slim, or, even if you are doing so professionally, change or frequently modify your running schedule. For example, if you are used to morning runs, try running in the evening instead. This will be sure to substantially vary your “environment” which can be a very important factor in the whole undertaking. Vary your running route. For example, go along trails (trail running) instead of your usual comfortable “road” or “track” running”; do some up hill running (an entirely different training exercise and excellent for achieving fitness and health) if conditions allow, etc. This will mitigate the “sameness” of your “every day” training routine and lessen the “boredom” element. Vary your intensity as well. Many suggest that this should be decreased for a week, by as much as 75% every 4 – 6 weeks.

3. Add other forms of exercise to your running routine. Apart from the motivational factor (breaking up the “routine” of your training), other activities such as cycling, yoga, swimming, dancing, barbell work outs, etc., allow the muscles which you use most in running, to get some rest, while building up the strength and flexibility of other muscles. In fact this has become a “must” for most runners. Doing this 1 – 2 days a week will in no way derail your running for health and fitness routines nor negatively impact your professional aspirations.

4. Keep a training record or log. This very helpful as it allows you to keep track (!) of your physical improvement – fit and slim or fitness and health achievements. This should include dates, times, pace, approximate distances, how you were feeling – breathing, physical state, anything to which you can later refer and be able to make a comparison of the position now to what it was earlier. Such “evidence” to indicate that you are making progress, will “keep you going”, i.e., motivated. Who, in the middle of “making progress” in goal or target achievement e.g., losing a pound or two each week, would want to halt the process?

5. Run with friends or with organized groups. The social aspect of running can be a very motivating factor and is one of the very strong reasons (people are said to be “social animals”!) why many people, in the first place, take up running as a form of fitness and health exercise as opposed, for example, to lifting weights, which of itself, is much less of a “social” event and has much more of an “individual” aspect than does running. The “routine” of running becomes much “lighter” when you can get from others, some news about things of which you would not normally be aware, or get new ideas. Seeing the timely physical improvement in others (some are able to wear smaller size jeans or other slim fit apparel, for example), also provides a powerful stimulant to your own efforts and determination.

6. Run some races for pleasure and enjoyment. If you are a competitive runner, make some races a kind of “living it up”. All your “races” should not be at a competitive level and winning should not always be a “must” or your prime objective every time you are out there! Make times where, if you do not hit the tape in front of everyone else, you won’t feel you have “lost the race” and your career has been diminished! This way you won’t, every time, have to “go at it with a vengeance” or “give it your all”. You will find it real fun and you will enjoy the opportunity to run at an easy pace set by you, and not always be “pressured to perform” – a good space to be in if “motivation” is becoming a problem.

7. Join up with a “newbie”. This will give you a ”break” from your own serious and perhaps heavy routine. It can work wonders for your psyche if you don’t seriously mind being considerably “slowed” down at first! This gives you a chance to see yourself in perspective – your “freshman” days back then and your “senior” status now. It gives you a chance to “showcase” yourself. It does great for your ego to have someone who wants to be fit and slim like you now, and who seeks your advice, counsel and assistance in matters of running for fitness and health. Seeing yourself through someone else’s eyes will foster your motivation and encourage and bolster your own efforts. See yourself as “helping” someone else, doing a ”good turn”.

8. Run for a “cause”. People’s “spirits” get “lifted” when they do things for what they themselves and others perceive to be for “higher” purposes, rather than for personal “selfish” reasons! Instead of always running races for “strictly competitive” purposes, make one or two of your races “charitable” efforts on your part to help society in general. There are many opportunities for races of this kind and some charities go as far as providing the training and advice necessary to do this for fund raising. This is a wonderful way to get and keep motivated as you are “going beyond yourself” – supporting a “noble” cause, giving to “charity”!

9. Pick a mantra for yourself – a short phrase which you can go over and over (“play” so to speak!), in your mind as you undertake your fitness and health exercise routines or run to become fit and slim. If you are alone, say it out aloud! There are many moving, exalting and exulting words which can serve at times to “inspire” you. You must like what you hear yourself saying. It must be emotionally and spiritually “uplifting”. While many such highly motivating phrases are available from famous people, you should try and either make up one of your own or at least choose from those phrases by others, one which fits your own style and personality – one with which you can both literally and figuratively run and feel “engaged” in and one which expresses YOU!

10. Design a “self-reward” system. For example, set yourself a target with a particular compensation or “bounty” with which you will reward yourself, when you accomplish it. This should not be so arduous that you cannot achieve it, nor yet be so easy that it poses little challenge! Find a workable compromise, and when you do, set out about it purposefully – you are serious about it! For example, you will treat yourself to a special play, concert, movie, etc., or give yourself a special dinner at a very special restaurant where you don’t often go, or wanted to go, but never have, etc., etc., when you reduce your time by half a minute. When you do reach that target – collect your bounty!

We are all aware that motivational factors vary widely for people and even if some people are motivated by the same factor it will probably not be to the same extent for everybody. Even within a single individual, motivational factors have a ”period” element – what motivates you at age 20 is very likely to have a different response from you at age 50! Hopefully however, many people will find some of their motivational “buttons” in this list. For some, 2 or 3 from the list might be sufficient to raise their motivational levels, while for others, it might be 5 or 6. Whatever you need, hopefully you will find it here.

This however is like closing the proverbial “gate” after the horses have fled. Many of these “tips” should be, and are best applied in the very early stages of undertaking your running routines for fitness and health or to become fit and slim. If this is done at that time, the chances of your later bearing and possibly wilting under this “heavy burden” of running de-motivation, will be considerably reduced.

Remember to keep running. Running itself is a motivator. It allows you to go much beyond the “routine” of your daily life and into a place where motivation is itself, self-sustaining!

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Can the Sun Allow you to Stop MS?

Fit and Fat is one of those things where the overall influence it has primarily rests on other factors. So then what you simply should do is gather as many details as possible and think about them. If you incorrectly overlook something, the consequences can be unpleasant, to say the least. You will be able to make the best judgements when you are confident you have all you need to know.

We know you would like to choose what is right and ideal, and to that end we gladly give you some exceptional guidelines concerning Losing Pregnancy Weight.

For the last few decades we have talked about very little else other than why you have to stay away from sunlight. We thoroughly understand the risks connected with it and do everything we can think of to keep it away from us. We don countless layers of the largest SPF sunscreens that we can buy. We wear massive floppy hats. We put on long pants along with sleeves even through the hottest months of the year. We do our best to remain only in the shady areas–some have even started carrying parasols and umbrellas all over so that their skin never comes into contact with direct sunlight. Now we’re starting to discover that sunlight can sometimes be quite helpful. Can direct sunlight truly help you?

A new study has been completed and it demonstrates that people who allow some time in direct sunlight aren’t as likely to get MS as the people who do everything they can to keep out of the sun. Originally the research was to see how Vitamin D affected the indications of Multiple Sclerosis. It didn’t take much time for them to realize that it is the Vitamin D our bodies make after exposure to sunshine that is at the center of the issue.

As we have just mentioned, Funny Weight Loss Team Names is something that cannot be dismissed – or at least should never be ignored. We do recognize very well that your situation is really important and matters a great deal. That is really a lot when you think about it, so just the briefest instant to mention something. In light of all that is offered, and there is a lot, then this is a great time to be reading this. The last remaining areas for conversation may be even more important.

It has been recognized for a long time that the sunshine and Vitamin D can be used to hinder the abnormal immune system workings that are thought to contribute to MS. This study, on the other hand, focuses on the affects of sunshine on people who are experiencing the very earliest symptoms of the disease. The real objective is to observe how sunlight and Vitamin D may affect the symptoms that are now known as “precursors” to the actual disease symptoms.

Unfortunately there are not really a lot of ways of really quantify the hypothesis of the study. The objective of the study is to determine whether sunlight can actually prevent the disease. Sadly, the only real way to quantify whether or not this is accurate is to monitor a person over his or her entire life. This is only way that it is possible to assess and fully grasp the levels of Vitamin D that exist in a person’s blood before the precursors of the disease show up. The way it is now, people who get typical exposure to the sun appear to experience fewer symptoms of MS than those who live in colder or darker climates–which isn’t new news.

There is also the very significant issue that spending too much time in the sunlight greatly increases a person’s chances of developing skin cancer. So, if you make an effort to prevent one disease, you may be helping to induce the other one. Of course, should you catch skin cancer early enough you are far more likely to cure it. MS even now has no cure.

So should you get more sunshine to avoid MS from setting in? Your doctor may help you determine whether or not this is a plan for you. Your health care provider will look into your current state of health and fitness, your health history and even into your genetics to help you figure out if you even sit at risk for the disease at all. From there your doctor will help uou figure out the best ways to keep the disease at bay.

Ideally it is clear that you can use these easy ideas when you have a use for them. So take a close assessment of what is necessary, and then cautiously choose the correct Fit and Fat points and information that is applicable. We all have found information through search that is not 100% trustworthy. In our experience, most are very honest and try to put out strong content.

There is much more available as you will discover in just a moment.

If you’re not terrified of the truth, then you will be ok – Health Warning . If you want to succeed, no matter what… then it’s simple – Fit and Fat..

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