Getting Fit And Slim By Running


Some Running Tips For Those In A Great Hurry!

So you are in a great hurry to start running! You think you have found the best way to lose that belly fat and you want to get on with it. However, you cannot ever be in too much of a hurry to do anything that you would “willy Runner In A Hurry
nilly” put your health at great risk! Very little else (if indeed anything!) matters if you do not have health. Before all else therefore, you have to attend to this first “hurdle” in your running progress, as failing to do so, could in all probability, jeopardize and seriously imperil, not only your physical wellbeing, but your life as well! Running, although coming easily and naturally to humans, will take a heavy toll on your body.

Therefore you must know in the beginning, whether or not your body is presently able to “accommodate” the physical “stress” which you are going to impose on it when you start to run. So whoa there! – slow down and let us get to Medical Emergencyyour doctor fist – and obviously fast, since you are in a hurry. You must get that medical “clearance” first, especially if you are older and/or out of shape! You don’t want to be an immediate casualty – someone who also ran. You do not want what is displayed in the accompanying image to be your early and unfortunate fate!

Assuming you have been given the “all clear” signal by your doctor, you can now move with some degree of “confidence” (not cockiness – or you will soon be deflated!), to the next steps. However, I must warn you that despite getting over (even with flying colors!) the medical hurdle, there are four things that should first be done before you can take your first “running” steps, no matter how much of a hurry you are in.

Firstly, you must look to the very critical matter of your running shoes and apparel. Get yourself a suitable (this word “suitable” contains many elements, which will not be elaborated on here, but on which, for your safety and Running Shoes
running longevity, you should inform yourself!) pair of running shoes. You must note that this will greatly depend on your running surface and the kind of running you are going to do (cross country? marathon?, etc.),as well as your individual physical characteristics. You can buy these shoes at special sports stores where you can get professional advice on this.

Get the proper apparel for running. Many seasoned runners wear “shorts” under regular running shorts to avoid chafing. Do not use cotton socks but buy those made of material intended for running. You can look smart in your outfit but it should not be of the slim-fit body hugging type. Feeling and looking”stylish” will give you a lift!

Secondly, develop a training schedule. This is critical, as this is not to be just any training schedule, but one that is specific to you – one formulated around you and developed specially for you. If you are not familiar with any of this, I suggest that you seek advice from a professional fitness trainer or from a fitness trainer school which might help you with this. A training schedule forms a very important part of your development as a runner, as in the final analysis it imposes a level of discipline and consistency around your exercise activities.

Thirdly, you must set yourself some very realistic targets for your running. You will at least, among other things, Running Goalwant to know (and can therefore monitor your progress) how well you are doing in your running. Improvements that you will be able to detect and follow in yourself, will give you some satisfaction and encouragement to “stay the course”. These goals will usually be of a short and long term nature and must be physically achievable. However, in the early stages, pay more attention to the short terms ones, as these are more discernible or measurable from week to week and month to month. A “short term” goal might be for example to enter a 5 km race in 3 months time. You will not be trying to win the event nor do record times, but just to finish!

Fourthly, note that when you run, you will be using up a lot of energy, burning up calories. This energy source in your body has to be replenished. All these running “activities” in your training routine to be effective, have to be supported by proper dieting as your body needs to recover and replenish its energy loss, which it does by food intake. The kinds of food you eat therefore, are important and hence, the overall dieting process has to be controlled.

Your diet therefore has to be specially monitored and for this, dieting information is provided elsewhere on this Healthy Foodssite, or you can get advice from several dieting sources available on line which almost unanimously, advertise themselves to be the best way of losing belly fat”. These “dieting” sources stress high intakes of carbohydrates (“carbs”), some protein (which latter helps to build new cells and muscles), and some “fat”, the ratio being 70:15:15 of carbs, protein and fat respectively, which as a combination, is said to be the best food to lose belly fat!

With these matters duly attended to and in place in place for starters, you can set about your “hurried” running undertakings, for which the following general tips, coming as “best practices”, are provided. These are concerned mostly with how you do things and less with what you do, although the “what” has, in some cases, to be strongly emphasized. How you do things (and there are best practice methods for these!), dictate, determine and are intended to ameliorate or avoid all entirely, common running injuries, for which, as a beginner, you are more prone to come by.

Being in a hurry means that you do want it all, but it must be encapsulated, it must be “canned”. Being in a hurry does not mean you want less, but rather that it must be as brief as possible, but leaving nothing out– especially anything essential! In the case of running however, even a “brief” description, if it is to capture the essentials, can prove to be relatively “long” and therefore some “compromises” have to be made. I will therefore try to be as inclusive as possible of the essentials of running for a beginner, but this will have to be at the expense of “completeness” in many cases. So here goes! You have asked the question: “Does running burn belly fat?” and you are about and anxious to find out. So let’s get on with your exercise to lose weight and your flat belly diet menu. You will do the following:

Be cautious at first. If you are out of shape, start slowly. If you find yourself breathing too hard, your chest heaving and aching, slow down a bit until your “distress” subsides and you feel comfortable again. Start with about 35- 40 minutes of walking about four or five times weekly. If you overdo it, you will get very sore. If this happens and is proving too much of a discomfort, ease up then. Let your body do the monitoring.

Mix up running with walking. When you are able to manage walking comfortably, do some slow jogging extra. Beginners as well as experienced runners alike, often alternate 5 minutes of running, with 5 minutes of walking. This allows a recovery time and you will be able to run for a longer period and be more comfortable. Mixing up running with walking, loses little and gains much.

Keep your first runs short and slow. You can now begin to introduce a little “running” into your Easy Jogging routine, but this must be done slowly and in a measured, controlled manner. By doing this, you will significantly decrease the chances of injury. You will at first be very sore and you need to “run” through this. If you undertake long runs, the pain you develop will be persistent for a long time and might serve to discourage you.

Increase your running time. If you wish to shed a lot of pounds (burn up fat!) and to become slim and fit, increase your time. Take a measured approach, however, and do this moderately. You will find that increasing your routine time by about ten percent (10%) each week, you will reach a state where you are no more tired at this time than when you were previously running half the time – evidence of your increasing fitness! Do as most runners do and cut your training schedule by at least 50 percent to 75 percent every 4th, 5th or 6th week. This provides sufficient recovery time.

Be moderate. Mix up your “hard” running with plenty of slow running and take time off to allow for recuperation as running can be very stressful on your body.

Do some speed runs. Mix your normal runs with “speed” or “high intensity” sessions as well as with other types of training routines, for example, using weights. This allows you to “work” different muscles, areas and systems of your body and will contribute to all around physical development.

Do preliminary warm-ups. Groom your muscles for your planned 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.

Try to run on soft surfaces. This will minimize shock to your joints as when you run, your feet hit Running Trail the ground with a tremendous amount of force. Grass or dirt is best and cement and concrete should be avoided. Avoid surfaces also where there is a continuous slant as this is burdensome on your legs and will lead to a common runners injury known as Iliotibial Band Syndrome (ITBS), which is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of your leg.

Pick a convenient route. In the early stages, you should try to make this as close to home as possible as this will give you some confidence – you can always get home!

Vary your training routes. If you keep doing the same route day after day, it will become boring and you will lose focus and motivation. Therefore, mix things up a bit with different “audiences”, sights, sounds, environment. Try running the opposite way sometimes, or choose a different pathway. Do some hill running if possible. All this will prevent your body from easily becoming “acclimatized”, as the common saying goes.

Share the running track with others. Remember that you are out there with many other people seeking exercise of some sort, e.g., bikers, walkers and other runners. Do not be totally “oblivious of them all, although your efforts should, for the most part, be concentrated on yourself.

Hydrate frequently. When you run, especially in hot conditions, your body loses a large amount of Water Bottle
fluids. These need to be replaced or you will find yourself exhibiting the symptoms of dehydration, namely, thirst, headaches, dizziness, and even vomiting. Drink before you run (about 16 fluid ounces, 1-2 hours before), and on the road, about 10 fluid ounces.

Eat something. Eat up to an hour or so before a run, but do not “stuff” yourself and do not eat “spicy” foods. Try a sports drink, a glass of chocolate milk and a doughnut.
If you are out on “long runs”, eat something every hour or so, such as energy bars, etc. To help recovery times, try to eat something like a banana (a high glycaemic index GI food) after your run and, for your main meal, which you should have within an hour or so after your run, eat low GI carbohydrates (slow energy release) such as brown rice or sweet potatoes.

Run with company. If possible, join a running club, run with a group, or at least a friend who is as
serious as you are about running, as you do not want to be distracted at this time! Here, you each play a mutually supportive role. Additionally, having someone around, provides motivation for you and strengthens your purpose. When you have someone to whom you “feel obligated” to perform, it is much harder to skip a scheduled running routine.

Cool down when you’re through. Finish a “hard” run with at least 10 minutes jogging. After a ”hard” Stretching
run and after you have “caught your breath’, stretch the different muscles in your legs. This will decrease the chances of them “stiffening up”, thus limiting your motion and thereby interfering with your future (next day) run. This will also help to prevent injury.

Do not ignore pain. If you feel sudden, sharp pains which persist, stop running immediately. Treat aches and pains with ice as soon thereafter as possible. However, do not extend icing periods beyond 20 minutes. If you get “stitches” or side cramps, do some abdominal breathing.

Look somewhat to your running form. In order to minimize running injuries, try to run with as “light” a step as possible, as smoothly, flowing and with as much “rhythm” as you can be comfortable with. At your Running Form
first venture at running, watch your step carefully, making sure that, instead of landing on the balls of your feet (which is very easily the temptation to do!), your heel strikes the ground first. Move your arms (pump them is the term!) strongly and quickly forward and your knees and body will follow suit. The bigger the movement of your arms, the bigger the movement forward of your knees.

Run for yourself. Remember that you are not out there for anybody but yourself! Therefore, pay no attention to how anyone else is doing. Run within yourself and at your own speed. Do not compare yourself with others or try to emulate their goals. Your goals are for you, their goals are for themselves!

Record your training. Keep a diary of both your runs and your training activities. This will provide solid evidence of your improvement – or slippage! You will need the mileage to help determine if you are doing too much to your legs as well as help you decide when to get a new pair of running shoes which should be about every 300-400 miles. Running in worn shoes can prove to be “fatal” in terms of injuries.

Do not be too hard on yourself. There will be days when you are “just not up to it”. There will be Motivated
times when you cannot complete your regular training routines. There will be those occasions when today’s run is worse than yesterday’s, today’s pace not as bouncy, sure nor light as yesterday’s, you have not achieved the target you set for yourself – did not drop that half pound of weight! These are very normal “setbacks” and you just have to press forward, maybe, for example, adjusting your goals a bit and remembering that even an “unsatisfactory” run is better than none at all. Do not think you “can’t” or “never” will do it! You will have rough days and reach frequent “plateaus” in your running journey – but continue the journey with the knowledge also that these times will pass and better –not bitter – will come!

If you wish a more comprehensive view, this link will take you to the Best Practice Tips

Follow these best practices in running and if you are in it for weight loss, you will soon find that running is one of the best ways to lose belly fat and become fit and slim. You will have become much more conscious about foods that cause you to lose that belly fat and how much exercise to lose weight you must perform. You will get into shape, achieve great fitness and health and enjoy a much longer healthy life of quality!

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Lose Weight Naturally and Stop Fighting Yourself

While it may seem hard to lose weight naturally, it’s really a matter of how you think about it. One way of looking at it you may not have tried is building a custom weight loss program rather than following a pre-existing diet. Why is this a good idea?

When you read a diet book, it’s not aimed at you personally. Everyone is receiving exactly the same recommendations from these experts. In the same way, exercise programs tell you which exercises to do and how often. The problem is, people are all different How often have you heard conflicting advice from different experts, each with hundreds of testimonials saying how great the system is? The trick is designing a system that’s for you.

You’ll almost certainly fail if you’re told to abstain from your favorite dishes, or are told you have to eat your least favorites. For example, some people naturally take to a vegetarian diet, while others find that it weakens them and makes them feel like they’re missing their favorite foods. When it comes to exercise, if you have to force yourself to do things you hate, you probably won’t stick with it for long.

The idea is that you will have to modify some of your habits, but you can do this while keeping your basic nature intact rather than making yourself be someone you’re not. If your favorite food is pasta, for example, rather than try to force yourself to go on a no-carbs diet, why not find a healthier type of pasta you don’t mind eating and cut down on your portions? Rather than force yourself to go to the gym (if you hate it), find something that’s enjoyable, which could be swimming, playing tennis or dancing. The trick is to do things that motivate you and that seem more like playing than hard work, the way children like to run around.

Many people feel that losing weight means doing things that they dislike, as if they have to punish themselves. This new mindset, then, involves taking into account who you are and not trying to change that, while making healthy shifts within that framework. You can really lose weight naturally if you follow this approach.

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Walking For Health Is Deceptively Effective

You can experience excellent health benefits from simply taking walks, and if you want to drop some pounds with it then that is doable, too. Naturally, it all is determined by the amount you walk as well as the intensity of your walks. If you are really serious about losing excess weight, then you can easily do that with a healthy walking program. If long term weight loss is what you’re seeking, then that can be done with walking because it is easy to maintain this type of routine. Taking walks combined with gradual improvements in your diet, including eating fat burning foods, can produce exceptional results. Get a fitness plan. There are so many people who have difficulty with stressful exercises, and they just do nothing. That is another reason why walking may be great for your way of life and personal preferences. Any time you start walking, you will workout many of your important muscle groups, and that will begin toning them right away. Obviously walking is great for consuming calories, and that is the important thing to losing excess fat. If you carry on on this program, you should strive to raise your walking distance. Once you realize that milestone, then you can walk farther and faster which will cause increased calorie burning. Cardio exercise is considered best. The method to eliminate extra weight is through lesser levels of stress and demand plus longer duration exercise times. That is the reason why aerobics and cardiovascular workouts are so great. That is the similar result you can get from walking although it is not deemed an aerobic workout. If it is possible to get in a good walk for an hour, then you will be building great progress. Essentially, if you haven’t been exercising for a while, then you should adjust your time for what’s safe and beneficial for you. If you take part in walking on a frequent basis, then you will be in a position to enjoy the rewards. For example, you will begin firming your muscles which will increase your resting rate of calorie use. There is much more, though, and improving your total blood circulation will also happen through walking. Increased circulation will cause you to feel more stimulated since your metabolism and quantity of oxygen in your body will be higher. Your mental efficiency and standard state will benefit from the larger levels of oxygen in the blood. Essential fitness equipment. You should think about getting other people to walk with you, and that way it may be a lot more pleasurable. It isn’t really like you are all going out for a ten mile jog, and it is something almost anyone can do. The only piece of gear needed, or preferred, for walking are a good and proper pair of shoes. Just be sure you have adequate heel and ankle support as well as cushioning.


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Some Best Practices For Beginners

But First Things First

So you have decided to go running! GREAT! We will not ask you why you have chosen at this time to go running. Later RUNNERS
on however, your reason for doing so will become an important factor in determining the way forward for you. But for now you want to know what next – how do you go about starting to run. So let’s get to it!

For a beginner, the “how” question can be a very dangerous one as sometimes the answers you get, can put paid to your aspirations to go running. This is because in most cases, you will get so many different answers from so many people and these answers can be of such great length – sometimes even contradictory! – that you become confused. In many cases the answers will be framed with such a rigidity and singularity of purpose, dedication and routine which it seems will be required of you as a runner, that you will wonder if running is not best suited for or left to robots, or you should become one yourself! You will begin to doubt your ability to carry through with a running routine as the discipline and sacrifices which are emphasized as being required of you to do so, will deprive you of a “normal” life. You will lose heart and not think you can do it.

Let me not deceive you here. To become a runner will require some discipline and sacrifice. However, this will not be of an “external” military style, but rather more in the nature of “self discipline”. What you do is what you set yourself to do, that is, “what” you do (your goals!) will be of your own making and under your own control and therefore within your own capabilities! Losing weight, becoming fit and slim, are often not easy, but it can be done by running – and you can do it! Furthermore, after the initial “discomforts” (pain, soreness, stiffness, etc.), you can actually begin to enjoy the process!

Running is a well established method of exercise to lose weight and become slim, fit and healthy. Over many years, it has evolved and developed its own practices, rules and procedures (often referred to as “best practices”) and theseBefore And After
can fill many volumes. For a new runner, if you begin to read these for guidance or listen to the often very vocal advice of some “seasoned” runners, or some “in the know” about running, as to how best to do what you are about to undertake, you might begin to feel that you are going to be putting yourself in some of a straight jacket or undertaking some cruel and inhuman odyssey.

So here I am not going to do that to you and instead, calm your fear. As”the proof of the pudding is in its eating”, I am going to help you to get a “running start” (no pun intended!), that is to start your running as quickly as possible, which is what you most want to do. I therefore will not list nor expound too much on those many and well tried “running procedures” which most runners usually adapt (believe me, in many cases these will become very natural to you later on in your running routines instead of your seemingly having to “discipline” them within yourself!) or into which they are “fashioned” and into which arena you will therefore make, as I see it, a more “natural” entry. What you are about to be told about running to get fit and slim will therefore be more descriptive rather than prescriptive. However, at this time I must warn you that you will get a little surprise about this very shortly.

As a beginner, having taken the important decision to run (important because you will be literally and figuratively running for your life!), there are some important measures which you have to undertake or put in place and therefore of which you must be made aware before you start on your running venture. These are really for your own personal health and safety rather than being about a running routine itself. The longevity of your running efforts truly depend on these initial measures. They belong to what can be called the “prep” stage for running. These however I will only briefly mention by way of a description, rather than fully dramatize or punch out here, as you really want to “get on with it”. The fact is that when you start to run, you will more easily appreciate and understand the validity and necessity of paying great attention to these factors.

First, it is absolutely necessary before you start to run, that you consult your doctor about your intention to do so. This is essential at any age, but will be very much more so if you are older” and have not been indulging in much “physical” activity. Many ignore this and soon come to much grief! You must get your general fitness and health condition assessed and be advised about the rate at which you can safely pursue your planned progress. Your doctor will know your medical record, e.g. past sicknesses, injuries, etc., and will be in the best position to direct you on what and how to best undertake in your running routines and thus counter or, at least limit, any negative impact on your body due to running.

Next, you have to be motivated to run. Dedicated running is not simply a casual affair. The level of your motivation Fit And Slim
will not only determine the length of your running endeavors, but also the intensity which you bring to them. This motivation no one can give you – you have to develop it for yourself. For some, the health benefits that will accrue from running are multitudinous and can serve as a motivator to keep going, especially so as you begin to experience these rewards for your efforts. The desire to lose weight, to become fit and slim, is for many a sufficient motivating factor. For others, it is a chance to be competitive, to become a marathoner, for example. Whatever is the motivating factor, you have to find your own. The motivation of others will not sustain your own running efforts. The subject of motivation, especially for “seasoned” runners (yes – even “seasoned” runners need motivation!) is discussed at length elsewhere on this site, and will therefore not be further pursued here.

Next, is the matter of your running shoes. This is where most runners get “shipwrecked”! Your shoes are literally and figuratively the “groundwork” for your running vocation and it is imperative from the beginning, that you invest in the proper pair for you, as this will assist in eliminating or at least limiting not only the potential short termMen's running shoes damage or injuries which you can get from running, but long term ones as well. Remember that despite all its benefits, running does take its toll on your body. As mentioned earlier the “mechanics” of running, including that of footwear will not be developed or elaborated on at this stage, but will be explained in detail later. However, some important factors which you must take into account with respect to your footwear for running purposes, will be briefly mentioned here.

You need a pair of shoes to help absorb the “shock” your body and limbs experience when your feet hit the hard ground as you run and this is critical in avoiding many injuries with which runners can be plagued. The cushioning ability of your shoes is therefore a critical factor. The “grip” of your shoes is also important. Your “style” of running is also a critical factor. How your foot “rolls” inwards or outwards (called over-pronation or under-pronation if it is more than normal!) is an important factor in the running equation.

In addition you must take in consideration your running “environmental” factors such as what type of running (cross country, marathon, e.g.), the kind of surface on which you are going to be running (asphalt, cement, dirt ,muddy tracks, trails, etc), hill running or flat surfaces and so on. You should also note that you must not use a very worn out pair of shoes, as this can cause injury. You should try to replace them after every 500 to 600 km. of use.

It is therefore not just a matter of buying an expensive or “stylish” designer pair, but rather getting the ”right” pair for you. Hence, if you are making a first purchase of this, it is advisable to seek professional help on these matters. Do not just “run” out and buy those which you see widely advertised, including brand names such as a Nike, Adidas, etc. As getting the correct pair of running shoes is perhaps the most important consideration in your decision to take up running, it is probably most advisable for you not to buy your first pair “online” but to go to a specialist sports store or running shop.

Such shops have highly trained people who have access to many modern “high-tech” equipment and paraphernalia to ensure that they are providing you with just the special quality of service geared for your special personal needs, rather than just selling you their most expensive pair of running shoes. Such professional staff are best able to assess and identify your particular running style and requirements and advise on the most suitable pair of shoes to fit accordingly. Getting “tips” of this kind is a must for all runners, no matter what level.

Another thing to put in place before you start running is that of goal setting. Apart from the fact that this will give some “direction” to your training routines, it sustains your motivation by way of achievement. Yes, you will want to know if you are progressing, if your fitness and health levels are indeed rising (are you losing those pounds and becoming fit and slim?), and, if so, how fast. So you have to set some goals or targets over time. But be very careful here or you might just be taking on too much and, instead of you making steady progress, instead of becoming fit and healthy, problems develop – and you are actually degrading your fitness and health! So your goals will have to be realistic and achievable. They must be set for your own standards, for the level of fitness and health you want to achieve, not for anybody else’s.

Your goals should be both short term and long term. While your goals for the long term – to be evidenced by a high Running The Marathon
level of fitness and health, running a 10 km race, finishing a marathon, etc., – might now be expansive and even have a level of wishful anticipation- your goals for the short term have to be real ones – ones that you can achieve. They cannot therefore be formulated on your own fancy or wishful thinking, but must be based on a careful consideration and assessment of your physical capability now and where you eventually want to be. Your short term goals are the small stepping stones to your overall future goal of health and wellbeing. You might even want at first to get a fitness trainer who can guide you on this and oversee your first running efforts.

You will have to “discipline” yourself and learn to write down these goals and carry out checks against them with respect to what you actually accomplish. Keeping a record of your runs will allow you to analyze how you have improved over the time period of training – how near you are to higher and special levels of fitness and health – and you will find it gives you pleasure as you see your improvements – you are becoming fit and healthy – slim and fit for some! If you set yourself realistic goals in the short term and the long term (the medium term goals will take care of themselves!), it will help you keep motivated and will lead to success in your quest for fitness and health.

Lastly, in this “prep” stage, you will have to become more conscious about your food intake and the amount of rest you get. Again this will not be elaborated on here (they are discussed extensively else where on this site) as you want to “get with your running”. Without at this time giving reasons therefore, I ask that you note that proper dieting is essential for running. Once you start your running routines, you will have to begin to pay some special attention to this, as what you eat plays a significant and supportive role to your “physical” exercises.

Food replenishes the energy you use up in your running routines and you need this replenishment for your future runs. Again, without going into too much details about this here, please note that the best foods for runners to eat in terms of energy replenishment and store and of digestive ease, are what are commonly called “carbs”, meaning foods with high carbohydrate content. These should be reinforced with foods of high protein content , e.g., white rice, pasta, bagels, low fiber fruits and vegetables and some dairy products. Foods with a high fiber level, high- fat levels foods should be avoided.

Additionally, drinking a large amount of fluids, especially water is a must, the more so if you sweat profusely or live in very temperate climates. As noted earlier, adequate rest is essential as it is during this period that your body is able to renew itself and you get the benefits (muscle build up and strengthening, flexibility, increased endurance, etc.) of your running exercise.

Ready To Run – But No Running

So now you have done all the “prep” work and are “ready” to go out to the track – and start your running at long last! Yes, you are going to get on the track alright – but what if I tell you it is not to run – that when you get out that first time on the track, that you are not going to run at all! Astonished? Disappointed? Disillusioned? Dumfounded? FRUSTRATED? Yes, most (and more!) if not all of these –but remember I said earlier that there was going to be a little ( little? – its really a biggie!) surprise for you about all this? Well here it is. WE DON’T RUN – WE WALK instead!

Yes, this is the way of running. Just as you are told, and have come to know (and do) that you creep before you walk, WALKING
with running, you walk before you run! There are excellent and compelling reasons for this, which, in keeping with our approach to this matter in this early stage, I will not elaborate on here. Suffice it to say that in defense of this position, that it is all about preserving your health and wellbeing, keeping you from perhaps serious harm, injury and damage to your body, and that this is the well practiced and proven method and approach for all beginners to running!

So you begin to walk at first. But this is a different kind of walking. It is not the walking that you do to get you from point A to point B in your usual daily activities. This walking is about getting your heart beating faster and getting your pulse rate up. So you have to put more effort into it than you would normally do, you move your arms vigorously (they help to propel you forward!) and you look like you have a purpose – for indeed you do have a purpose – you want to start running – and as you are not going to a meeting, you don’t have to worry about arriving at your “destination” all sweaty and out of breath – and this will be the way of things for your first efforts at running – or more appropriately – walking!

The secret about this is that you have to build up slowly. If you start out with great vigor and set yourself goals that are VERY far fetched, and if, as a result, you need to increase your energy level and range too rapidly, you will find yourself on a very fast road to serious physical damage and injury! You might even find yourself discouraged and your resolve wavering.

How often it is that you see, when going at your “tortoise” or pedestrian pace, people racing by you, their arms swinging widely and almost uncontrollably, their gait very unsteady with their unusual pace, their chests heaving away and their panting and “asthmatic” wheezing loud and clear, only for you to come upon them around the next corner, sitting on the ground or on the first bench they can find, gasping like a walrus for air, or standing unsteadily, arms akimbo – utterly exhausted – and SPENT! You don’t want to do that, to undertake running at a level that causes you to end up that way. It is not sustainable –particularly as a beginner! Instead of getting fit and slim, you end up as a “medical emergency”!

So you start off slowly with a “strong” walk – meaning putting out a greater effort than normal. This serves the purpose of a “warm up” (the importance of which will be clarified later) as well as preparing your muscles and limbs for the greater “stress” of running to come. After a while, you can introduce an easy jogging pace and alternate your running with this. You are able to “catch your breath” with these “walking in between” periods. When you start to do this and to what level and extent, no one can say exactly for you. Your body is the best diagnostic equipment. Listen to it. It will guide you best of all.

You will then begin to alternate your running with more jogging, increasing this latter both time-wise and Easy Jogging
intensity-wise. You will find yourself eventually doing more jogging and less walking – and being comfortable, and not over stressing yourself. This way you will find that you are very easily able to increase your distance without too much “distress” and you preserve your energy for more efficient use and not waste it on useless energy sapping sprint forays.

As the weeks go by, you will find yourself getting “fitter” and “fitter” – less soreness and stiffness in your muscles and tendons, increased “endurance” (less huffing and puffing, decreased shortness of breath, stiffness around the chest, etc., etc.). There is danger here however, as with your new and sudden “fitness”, you might want to advance too quickly and thus undertake too much too soon. Be cautious here and take great care not to get too carried away. You must also ensure that you do not run more than 3 or 4 times per week in this early stage. You don’t want to be “overdoing” it here. This can cause early “burnout” and significantly increase the risk of injury to yourself!

For a beginner, at this time you might consider an easy 2 to 2.5 miles jog. Try not to increase this too suddenly nor by too great an amount. The rule of thumb for such increases is a modest 10%. You might try to increase your intensity also, but many runners will cut back on their distances and intensity after say 4 or 5 weeks of application, reducing these by as much as 75% for a week. There is no “fixed” rule about this – only that you do not overdo it! You should ensure that you get the proper amount of rest and this means running, as suggested before, not more than 3 to 5 times a week until you build up your fitness and endurance levels to cope with this.

For long term goals, as a more advanced runner, you might set a goal at four months time where you would like, say, to be in a half marathon event. You would not worry about the time for the event. Your success is in just completingThe Marathon Runner
the event – something you could never have contemplated before you launched yourself into your running routines to achieve fitness and health! It is worthwhile repeating that, especially at this early stage of your running career, you listen most carefully to your body. It will tell you exactly and quite clearly, how it is – maybe not as fit and slim as you would like to be, but that you are definitely on the way to achieving this!

Running is very hard on your body, putting great strain on your muscles, tendons and joints. By now, you will have gone through the early “running” pains and be able to recognize what is “normal”, especially after heavy training routines. Any sudden and intense pain, especially if persistent, should get your attention and concern. The usual approach is to stop running and get the possible injury looked at as soon as possible. On this website will be found extensive treatment of the usual running injuries.

Instead of just running and more running, day after day, from week to week, do some alternative exercises. Replace one or two runs a week by alternative exercises. This is known as cross training, and can include, e.g. cycling, swimming, mountain hiking, dancing, even the odd dumb bell training, etc.! This reduces boredom, allows you to develop new skills and interests, and leads to better overall body and mental conditioning! Furthermore it reduces the chance of injury and gives those muscles which you utilize in running, some necessary recovery time! It will also maintain your motivation!

To further help you along as a beginner who will not yet have experienced the benefits one gets from running, and therefore might want some encouragement or reasons in strengthening your resolve to take up running, you can use your running also as a stress reducing means. Stress results in several health problems including high blood pressure, heart diseases, strokes, impotence, depression, lethargy, stomach ulcers and indigestion- and the list goes on!

See your running time therefore as a de-stressing drill. By doing this you are less likely to suffer heart related problems in your more advanced years, your fitness and health guaranteeing a life of better quality in your later years. You will also feel much more energetic and you will be improving the capabilities of your body to recover from common sicknesses and diseases – and you will be much more productive at the work place!

Good luck as a running beginner!

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Healthy Weight Loss with Healthy Food: You Are What You Eat!

Have you ever heard someone mention, “you are what you eat?” Maybe you merely supposed people used this phrase to promote healthy eating but, actually, you are what you eat. If you consume a tuna sandwich, the tuna is digested and the amino acids (proteins) from it are used in your body for building muscle and creating new cells! Your physical appearance is a reflection of the food you consume, and when you ingest junk food you will find that your skin looks worse and you appear bigger than you do when you consume foods that are healthier. Hence, diet is the first place to get started when you want to lose weight. It’s pointless to waste your time working out if your diet is poor. You have to see to it your diet comprises of meals that are nutritious!

So, what should you put in your healthy diet that will accelerate weight loss? You want to reduce calories so you will slim down, but you don’t want to starve yourself so much that you start to overeat junk food. See if you can bit by bit change, don’t drop your calories and eat healthy suddenly. Slowly phase in healthy meals and phase out snacks and meals one at a time. The most crucial thing to add to your diet is protein. Protein is essential for restoring cells and building muscle, as well as a few other things. You can have enough of protein in your diet through foods such as meats (chicken, pork, beef), eggs or soya bean products. Carbohydrates are the next most important nutrient you must include in your diet. You need to be careful, however, not to overeat carbohydrates because any extra energy created by them merely turns into fat. Consume complex carbohydrates including whole grain bread and brown rice Finally, you must have fats. Yes, although you’re attempting to get rid of the excess weight, your body still requires dietary fats. Choose healthy fats like those found in nuts and fish. And don’t forget to ingest a lot of fresh fruits and greens because your body needs the vitamins and minerals. food you must not eat. It goes without saying that you must cut back on your intake of the empty calories of junk food, and it’s a good idea to only eat lean meats. Don’t eat processed carbs including white bread and pasta and replace them with whole grain choices. Get rid of alcoholic beverages whenever possible as it will not help you to get rid of excess pounds. You should now know the healthy foods to consume and the ones you need to avoid. {Look at your diet and come up with several healthy meals that are good for you.|Evaluate your typical eating habits and formulate several ways to make your meals better.|Explore a few

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A Good Strategy For A Healthy Lifestyle For Kids

In the world where technology is rising, it is more challenging to develop a healthy lifestyle for kids. This is always a common scenario in each household to see kids holding their game console, cellphone, laptops and spending so much time in front of the television. This is very hard to let them get their butts out and be more active in the outdoors especially if both parents are working full time. However, providing a healthy lifestyle for kids will be easier as soon as parents are involved in the activities. Here are strategies you can do to promote this healthy lifestyle for kids.

First, provide your kids with healthy food. This is your obligation to see to it that your children are receiving enough nutrition to sustain them physically and mentally. It is a fact that most kids these days are suffering from obesity epidemic which make them more prone to illness and diseases. Do not allow your children to consume junk foods such as pizzas and hamburgers all the time. Take time to prepare them a meal which is moderate in fat and sugar content.

Set an ideal time to go to bed. Set manners which your children must adhere to when it comes to watching television and playing games. Give them time to play and watch but make sure you observe their sleep. Ensure that they get enough time to sleep and rest and not remain up late all the time. You can do this by removing their access to television, computers and game consoles once it is time to sleep especially if they sleep in different rooms. Rest is essential to develop a healthy lifestyle for kids because this should contribute to give them strong body and mind and grow faster.

Spend time to take your kids out. You cannot tell your kids to wake up up, exercise and become active. You will surely get a strange look reply from them. Take a break to bring your household into swimming, camping or picnics and play with them. You should also go to the gym with them and work out as one household. This should give your kids the time to remain away from their game consoles and become more physically active as well as taking time to bond with each other.

Enroll them to karate, dancing classes or basketball to develop their physique and be more active. This will help them divert their attention from foods, games and other bad habits. Activities such as these may help them be more disciplined, keep them moving and move their butts off the couch. This will additionally help them develop their confidence, make friends and improve their ability to deal with others.

Developing a healthy lifestyle for kids may startwith the parents. Set an example for them. What they see in you, they should surely follow. If you live healthy, your children should additionally do the same. However you must remember that telling them to do this and that should result to a fair amount of resistance from them. Incorporate these changes slowly but progressively may surely give you the most success in building a healthy lifestyle for kids.

Instructing younger children concerning healthy living may possibly be simpler than trying to create a healthy lifestyle for teenagers. Learning simple ways to live a healthy lifestyle is important for everyone of all ages.

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Here Are A Couple Of Suggestions To Assist With Weight Loss

Many people these days are over weight, and lots of people are actually considered obese. The problem is nationwide and the particular blame may not be all yours. Just when was the last time you had the chance to enjoy a good meal cooked properly at your home? Men and women seem to be to busy to be able to take a seat for a meal. How frequently have you needed to stop at McDonald’s to grab a quick hamburger or perhaps something for breakfast because you don’t have the time to eat an appropriate meal?

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Needless to say you may be in the other group that actually have the time to eat healthier but rather purchase all the junk food because it is easier. You can find those people who aren’t able to find any time in the daytime to eat and wind up eating just before bed. Every one of these small things are adding to your excess weight. One thing that you can do to start shedding the excess fat is to stop doing the things outlined above. Reducing your weight is never easy, but we’re going to share a few simple tips with you to help you along in your weight loss goal. A number of people don’t get moving in the morning and have to skip breakfast, this can be a huge mistake. Having breakfast is so important mainly because it starts your metabolism each morning to give you the energy you need throughout the day. After you eat breakfast your metabolism will kick in since it now has food to be able to process. Of course this doesn’t mean that you should make a huge breakfast along with egg’s, bacon, sausage, toast and waffles. You need to simply take in enough to get your metabolism running. This little change alone can certainly help you lose weight. The next action is to pack some healthy snacks for you to bring to work with you. For most people, at 10:00 in the morning they have to go grab something to eat simply because they’re starving, and this is generally something unhealthy for you. By taking foods with you to eat each day you may not be tempted to have all that junk food. When your snacking on the right types of food throughout the day you will still have the ability to reduce weight. Instead of going out to lunch just about every day and not eating nutritious foods, try packing a healthy lunch. Many times when you decide to go out to eat for lunch, your certainly not eating anything healthy. The exact same thing is true of your supper, cook something nutritious. Something that everyone is guilty of is making enough food to feed an army, you have to stop that. Having more food around may also be adding to your problem. How many times do you go back for seconds for the reason that the food was excellent and you simply would like more. But when you only cook enough food for 1 plate, there will be no second severing’s to go back for. So if you still want more food you’ll need to make it all over again. Generally you will just be satisfied with what you ate instead of cooking again. One further thing you should do is to eat throughout the day. And this implies sensible foods not something in the vending machine down the hall. Using this method you are going to help to keep your metabolism in high gear helping you to slim down. Over time by eating smaller dishes as well as consuming nutritious foods your stomach will get smaller and you’ll not be as famished all the time. These are standard principles to keep you on the right path when slimming down.

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The reality Regarding Weight Loss Surgical procedure

Important Information Concerning Weight Loss Surgical treatment
For persons who are highly obese, weight loss surgical procedures may be one approach that could save their lives. This may appear like an strange thing to do for those who are not aware of it, but it may be a practical option for a percentage of people with severe weight problems. This is one of those topics where there is content that can be in conflict which detracts from understanding and the facts. The same as with other somewhat unconventional procedures, you can get good and bad reports about individual successes. Next there are the urban myth accounts in which the primary facts become twisted and mangled beyond recognition. If you are contemplating this alternative, then it is your responsibility to make sure you find accurate information. It’s most likely a great idea to talk to as many doctors and real weight loss surgery subjects as possible.
There are generally risks included in any kind of surgery, and that is true of the most minor procedures. Even with a high degree of confidence, sometimes unpleasant events take place with surgery. If you are contemplating weight loss surgical procedures, then just like anything else you must find a highly skilled and qualified surgeon. Medical doctors are exactly like any other area since you will find some who are superior to others. You will feel more certain about everything if you are using a physician with a good track record and has experience. Also, if you are perilously overweight, then you have to think about the risks of staying in the condition compared to surgery.
There may be an easy to understand perception that this surgery will make sure that you will remain thin. Take into account that the only thing distinctive after the surgical treatment is what has been changed in the physical body. What the individual experiences, when it comes to weight, in the months and years after surgery is up to the patient. The patient will must follow healthy eating practices and focus on food and calories. So all the identical emotional pressures will be with the patient right after this surgery. What this approach does is return the particular person to a point where they can take better care of themselves. Thus, no promises can be made concerning anything, and the patient has to still be responsible for his or her condition.
There have been some accounts and ideas that hunger vanishes after undergoing weight reduction surgery. There is a minor bit of truth to that, but it is not an absolute loss of hunger feeling. The situation is such that the thoughts about hunger will stay in the person’s mind. So what we’re talking about are the deeply ingrained thoughts that are linked to the old habits. The patient should expect to need to get used to changes while the body and mind are actually adapting. One thing that is likely and experienced, at least at first, is there is truly no need to eat a lot to feel full. What is also prevalent is for the full blown appetite feelings to return after about a year, or longer.
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Essential Hints for Effective Diet and Weight Loss

There’s ton of online information regarding dieting and weight loss, but a great deal of it is just too time consuming for the regular individual. Preparing meals and regular exercise take a backseat to more important things like family and work. Lots of information exists when it comes to dieting and sometimes we dismiss some information because we feel it’s not really important when in reality it is. One of these little things that many folks often brush off is how frequent we eat.

It’s important to eat frequently in reasonable portions. Whenever you eat, your body begins to digest the food and the digestive process uses up calories, thus your metabolism is given a boost. When you don’t eat for a long time, your metabolism decelerates because you’re not burning off calories.

You don’t need money for a gym membership in order to be able to work out So don’t be anxious about money because exercising doesn’t cost much. Walking and running are simple ways to get fit without spending a huge sum on gym memberships or exercise equipment. You may not realize what a good workout walking is and how many calories that it can burn.

You may decide to skip exercising for the day if your motivation is poor. Try not to do that as you will get much better results if you work out regularly. To increase your motivation, try arranging a group workout session with your friends. If you are working out with a group, everyone is motivated to work harder which will result in greater weight loss. Try running a few times a week with your buddies.

The manner by which you prepare your food is likewise very important. Making your meals in healthy ways such as steaming can be crucial in your weight loss endeavors. When you steam vegetables, they keep more of their nutrients than they do when prepared using other methods. The good news is steamers can cook more than vegetables. All varieties of foods, like fish and meat, can be prepared quickly in a steamer.

Going to eating places with friends and family is one of the most typical ways we mingle in our society. Nevertheless, restaurants ordinarily serve very big portion sizes which gave many more calories than a regular meal eaten at home. The best thing to do here is stop eating just before you sense you’re full, or eat in a slow manner to allow your tummy to realize it’s full. You might rather get a smaller portion because it will likely be adequate. When you’re famished, you given to want to get more but you never finish everything up.

Making several of these small adjustments to your diet can  affect your overall health and  weight  loss attempts in  a huge  way.

For more information about weight loss and diet, visit this informative fat burner and appetite suppressant site today.

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Super Food List

5 SuperFoods You Must Eat !

super food Super foods are the future!

We all know that a super foods list is vitally important to survive. Having a super foods list should be a number one concern for the healthy food eating enthusiasts out there. What are SuperFoods?

Well, in a nutshell, the obvious answer to this is: They are super healthy foods that your body needs!

Here are the Top 5 Healthiest Foods in the World:

Olive Oil (Spain) If olive oil is rich in fat, then why is it looked at as healthy? The chief fat component found in every type of olive oil is monounsaturated fatty acids (MUFAs).

Believe it or not, MUFAs are in reality considered a very healthy dietary fat. If your personal diet stresses unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), rather than saturated fats and trans fats, you may acquire certain health benefits that pertain to your body.

Soy (Japan)

Why should I try this? Soy that has a high amount of protein is considered to have large amounts of isoflavones, estrogen-like contents associated with cancer prevention including osteoporosis.

However, the largest point that sticks out the most with Soy are the thousands of tests and studies that have been done proving without a doubt that Soy is amazing for your heart heath! Why say anything more? That alone should mandate you to include soy as a major part and contributor to you Super foods list. One draw back is that studies have also shown that high levels of soy may increase the risk of breast cancer in women in the USA, especially ones with a past history of this disease. I would suggest to have a quick talk with your nutritionalist before consuming allot of soy or at least find out how much soy is safe with out going overboard.

Yogurt (Greece)

A large majority of us look at Yogurt as a “sugary, sweet fun snack“.. but, there is something about yogurt many of us Do Not know about. Yogurt has been literally constitutional in the traditional Greece diet for Centuries! Why should I include this to my super foods list? Well, for starters, Yogurt vastly elevates and promotes healthy intestinal and vaginal balance. It strengthens your lactose intolerant system, increases the strength of your bone structure, improves immunity, tightens the leash on the blood pressure and may even have anti-cancer/weight-loosing effects. We do, however, suggest going with the lower fat version in your supermarket.

Lentils (India) For Americans, the “almighty hamburger” is our comfort food. For India, we are looking at “Lentils” as there snack treat. Definitely on the super food list because of the protein and cholesterol lowering ability with soluble fiver and literally 2 times as much iron as legumes. Lentils are known to have some of the most highest concentrates of Vitamin B’s and Foliate, which is great for women during pregnancy (known to reduce child-birth defects) Also, to note, Lentils act like an antioxidant helping to protect against heart disease, cancer, and our aging process in a whole. A super food for sure!

Kimchi (Korea) A Super food favorite in Korea. Very spicy (as most Korean food is) much of the country eats this food preferred over cheese. Loaded with tons of great vitamins A, B, and C. However, the strongest character about Kimchi is the “healthy bacteria” it contains. Healthy bacteria, you might ask, is good for your digestion. It is needed to help STOP and or prevent yeast infections.

There you have it ! Our top 5 Super foods that you should consider adding to your Super foods List! Please feel free to comment and/or add to this list as you feel fit!

Thank You !

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