Non Fat Diet

Nonfat diets: Getting up your body's defences and playing with your health


The dangers of nonfat diets are very grave. Please read this article to find out why nonfat dieting locks your body and can create severe health risks.



Dieting without any fat - the life-threatening misconception that you must know about


Non-fat diets can actually be very dangerousThe fatal misconception of dieting without ANY intake of fat in any form or shape will make weight loss an uphill battle endangering your health.

When you try to lose weight by opting to go without any fat intake, the diet you've started won't make you feel good.

Fats — oils — are an essential part of our nutrition and the body needs some fat every day to manage its vital functions.

Body fat is basically just stored energy, lacking any other nutrients. But the body needs SOME oil every day to run its organs... and this oil has to be in a form that does contain nutrients.

If you leave out all fat from your diet, the body is not going to GET those nutrients it needs.

As a result, the body is deprived of what it needs... and this in a time when everything else in its diet is also suddenly and drastically reduced.

The human body is a remarkably self-governing and self-healing entity. It has its own blueprint on how to maintain its organs, muscles, joints and balance.

But it depends on YOU giving it the needed building materials.


Choosing an oil-including diet which won't close down your body's mechanisms

Your body NEEDS some oil every day - but choose the best kind for yourself!If you choose a diet which deprives your body of its essential building materials, the end result will not be a healthy loss of weight.

You'll lose weight all right but too much of that weight loss will be muscle tissue, not fat.

Look at it this way:

Your body regulates its functions based on the situation which it experiences.

For instance, if it's hot, you sweat. That's your body getting rid of excess heat.

Notice how you cannot just DECIDE to perspire?

Sweating is just one of many functions which you don't control knowingly but which your body simply performs automatically, based on its own "decisions" about what it needs.

The heart beats, the lungs inhale and exhale, blood circulation works without a conscious decision.

Your body automatically regulates its own functions.

Does it just decide to do whatever, whenever, out of some whim?

No. It REACTS to things.

The temperature of the body increases and the body reacts accordingly.

It could be a fever or it could be a hot day... but the body gets hotter and it starts to work to cool itself down to its optimum temperature.

Metabolism is the activity of changing our nutritional intake into substances which the body can use for maintaining its functions.

Metabolism also includes changing any excess useable nutrition (such as fats, sugars, carbohydrates) into storable form (fat tissue in the main) and getting rid of waste products.

Metabolism is a very broad and extensive activity that occurs constantly in our bodies.

It is the most significant of our long-term bodily functions.

In other words, with time, any problems in metabolism will bring a lot of OTHER problems, symptoms and conditions.

Fat metabolism is part of the whole metabolism cycle of the body.

Fat metabolism is simply the changing of energy into fat tissue — when our food intake is in excess of the energy which the body uses at that moment — and then changing the fat back into energy when we take in LESS than the amount of energy used at that time.

However, the body also has safeguarding mechanisms. The body REGULATES its rate of metabolism by what it experiences.

Sweating is a part of metabolism. The body perspires only when it's hot. But when it's COLD, you won't sweat because your body CONSERVES its heat, right?

Well, everyone knows that, of course.

But did you know that the same principle of "conservation" works with fat metabolism — especially when body fat should be converted back into energy when you use more energy than you take in?


If your diet has NO fat at all, the body resists giving up its body fat tooth and nail!

See, the body "thinks" that since all fat (oil) is so scarce — none of it coming into the body for weeks — then fat must be CONSERVED AT ALL COSTS.

Your body's singular goal is to keep itself alive for as long as possible. So, if you could read the "orders" imprinted in its blueprint of "keeping itself alive," the reasoning would be something like this:

"All right, now my nutritional sensors tell me that there's been absolutely NO fat coming in for a couple of weeks.

"This indicates that this is a permanent change in my nutrition. As I need fat to stay alive, this is a red-alert emergency — a major threat to my survival.

"Solution for remaining alive for as long as possible: Body fat must be conserved and all systems must be programmed to RESIST the changing of body fat into energy.

"Engage all systems to conserve energy (make the owner of the body feel drowsy and listless so he/she won't use up much energy, convert muscle tissue into energy, deprive organs of fats, etc.) — RED ALERT, RED ALERT, fat metabolism closing down..."



You cut all fat intake in order to lose body fat... and the body responds to it by engaging all its systems to RESIST losing body fat!

Here's the good word: TAKE IN SOME OIL DAILY.

If you want to HARNESS your body's fat metabolism to work WITH you in achieving the goal of losing body fat, take in a little bit of cold-pressed oil every day.

It doesn't need to be much (and it can't be much for obvious reasons) and it should be good oil with all the needed nutrients.

Otherwise, you will slow down the conversion of body fat into energy.

And that's not even the worst of no-fat diets...




Life-threatening possibilities

No fat diets have been known to cause grave deprivations in the body. Your pancreas, for instance, needs some oil every day. Other organs need it too.

There's more about this in our special publications on weight loss and dieting. For now, let's just say that you had better consult a nutritional specialist before even thinking about a diet totally void of fat.

It can be very dangerous.

So do include enough good oils in your daily diet.

That way, you'll lose body fat without resistance and also avoid any possibility of facing the life-threatening conditions which may ensue a longer period of totally no-fat dieting.

Water and Weight

Water and Weight - the simple insider secret for getting your body to do much of the work in losing weight


The intake of water regulates weight loss in a much greater way than what is commonly known.

In dieting, water acts as a kind of "lubricant" for the body's metabolic functions. Water makes the body work the way it should and a sufficient intake of water will help you lose weight faster and feel better while dieting.

As a rule, we drink far too little water for a healthy diet.

And for losing weight successfully, a sufficient water intake is absolutely essential.

Without enough water, you cannot feel GOOD while dieting... and your body cannot do its job anywhere near as effectively as it should.

Adequate intake of water is the missing ingredient in dieting.








The intake of water regulates weight loss in a much greater way than what is commonly known.

In dieting, water acts as a kind of "lubricant" for the body's metabolic functions. Water makes the body work the way it should and a sufficient intake of water will help you lose weight faster and feel better while dieting.

As a rule, we drink far too little water for a healthy diet.

And for losing weight successfully, a sufficient water intake is absolutely essential.

Without enough water, you cannot feel GOOD while dieting... and your body cannot do its job anywhere near as effectively as it should.

Adequate intake of water is the missing ingredient in dieting.


"But, I always drink when I'm thirsty..."

The body has little need for "sugar-water" or liquids with additives. It needs pure and plain water without any additives...It's quite difficult to convince anyone that he or she drinks too little water.

That's because we've grown to believe that a body will ASK for water when it needs it. This "asking" is done by the sensation of thirst.

So, when you need water, you will feel thirsty, right? And, if not thirsty, you have drunk enough water, right?

Well... yes and no.

See — the body regulates the sensation of thirst based on what it thinks is "normal" in terms of water it is allowed.

Thus, when the body gets too little water for a while, it starts to SAVE water. First, it tries to get MORE water by the sensation of thirst.

But if that doesn't work, the body "rearranges" its priorities and "assigns new orders" to various organs and functions so that it can get by with the lesser amount of water that it now receives.

For instance, the liver will take on some of the functions which the kidneys would otherwise perform but cannot now that the water intake is too low. Also, the body starts to RETAIN water, trying its best to keep all the water it can.

And it doesn't take long for the body to adopt to a lower-than-needed level of water intake. It can do it within a DAY OR TWO of too little water.

Additionally, there are nutritional substances that can FOOL the body into thinking it needs less water.

Additives and preservatives can do this. Various parts of our nutrition (such as sugar and salt) can also lower the body's natural thirst and lead to a reduced water intake with the said results.

Thirst is a reliable indicator of how much water your body needs ONLY when the body's water intake is BALANCED.

To "trust your thirst" to show how much water you need you first have to reach the level where the body HAS enough water.

And it has to be WATER, not just any liquid that contains water.


Beverages confuse the body's water balance

Coffee can make your body retain more water...Many dieting systems consider soft drinks, alcohol and beverages such as coffee and tea as "the same thing as water."

They're not. The body needs PURE and plain water taken "straight" without any additives. That's what it needs.

The body reacts differently when we drink liquids which contain other stuff in addition to water.

Only few decades ago, we used to know the importance of water. But with the onslaught of carbonated sugar water added with some food coloring — also known as soda or soft drink — and other temptations to our taste buds, we've forgotten water.

The body's NEED for plain water hasn't changed.

But the HUGE increase of sugar and additives in our intake of liquids has definitely fooled the body's natural balance of water.

The body doesn't recognize "sugar water" (fruit juices, lemonades, soda, soft drinks, etc.) as plain water. The same applies to artificial sweeteners used in "diet drinks" and caffeine in coffee.

Instead, the body reacts to the additives and measures when it's had enough SUGAR or caffeine.

Therefore, the feeling of "having drunk enough" is reached much faster when drinking soft drinks as opposed to plain water. Reacting to those additives, the body says "enough" well before your true need of WATER is satisfied.

By drinking fluids that contain sugar or other additives (such as caffeine in coffee) we "fool" our bodies to go continuously with a deficiency of water.

As a result, the body CONSERVES and RETAINS water. This translates into less well-being and an additional 5-10 POUNDS (2.5-5 kilos) of EXTRA WEIGHT.

Weight loss businesses know this insider secret. And it's easy enough for you to see for yourself whether or not it is true...


How to "lose" 5-10 lbs. of weight in a couple of days

Replace "miracle diets" with 8 glasses of water and you'll lose 5-10 lbs. in 3-5 days!Many weight loss systems are based on "magic" substances that are supposed to make you lose weight without any hardships or learning the basics of nutrition.

As "proof" they all offer some type of trial in which you can lose 5-10 lbs. within 3-5 days.

But the insider secret, of course, is NOT the "magic potion" that you pay for... but simply the WATER that goes with it.

See. If you drink eight glasses of water (and add one glass for every 20 pounds of overweight you have) a day — divided more or less evenly throughout the day — your body will GIVE UP those 5-10 lbs. of water it currently RETAINS.

The body will do so within 2-3 days of SUFFICIENT water intake simply because it now senses there's ENOUGH water coming in and, thus, it doesn't have to conserve and retain water any longer.

A sufficient water intake IS the effective ingredient in losing 5-10 lbs. of weight in less than a week.

Of course, you're not losing 5-10 lbs. of FAT by any means but excess water retained by the body due to an insufficient intake of plain water.

One pound of fat equals about 4,000 calories. To lose 10 lbs. of body fat equals using up almost 41,000 calories of energy. Putting it in terms of jogging, it is about 68 hours of running... and no one can lose that much weight in a week and stay healthy.

Water is our subject in this article and successful weight loss is discussed in other articles on this web site, but let me just assure you that you CAN lose weight successfully... but it requires some knowledge on nutrition and dieting.

Maintaining life functions (body heat, heart, breathing, blood circulation, metabolism, etc.) is the basic energy consumption we have to work with.

There are no "magic tricks" to it other than knowing how to eat a healthy diet that makes you feel BETTER than previously WHILE keeping your intake of calories BELOW what your body uses daily for maintaining itself.

To lose body fat you must know how to eat right. Gaining weight takes months and years of time and while slimming down won't take nearly as long, it cannot happen within a few days or weeks.

The only "trick" to losing weight is knowledge of what your body needs to feel BETTER when losing weight than when you ate more than the body could consume. With that you can maintain a healthy, delicious diet that'll get you down to your ideal weight.

Depending on how much overweight you have it can take from a few weeks to a few months.

With such knowledge and diet, the weight loss will be permanent and you'll never have to diet again.

And a sufficient intake of plain water is part of that healthy diet. Water is essential to life. Enough water.

The human body requires quite a lot more water than what is commonly known and most people drink too little water daily.

And this is especially true about overweight people. The minimum is eight glasses of water daily, added with another glass for every 20 pounds of overweight.

Try it and you'll see.

The first couple of days you won't be thirsty and drinking all that water can be quite an undertaking. You'll need to go to the bathroom quite often. But if you persist through that "wall of water" you'll see how much better you'll feel after the body has balanced its water intake.

A little tip: If you stay away from sugar as much as possible, it will be much easier and, once you've reached the balance with water, it will also clearly reduce your appetite.

So, drink more water!

Green Tea and Weight Loss

Although there are a number of products to help lose weight, it is green tea that is probably one of the most famous; as it has remarkable antioxidant properties, it is found in many health products. Green tea weight loss extracts can be consumed in many ways including as regular tea plus it can be purchased in liquid or tablet form but whichever way it is used it has an excellent record as a calorie burner.

In addition to weight loss functions, it can also help slow the signs of aging by helping to speed up the regenerative functions of the cells. With weight loss however, both the laxative effects and anti-oxidant abilities are used to help improve the metabolism. The body's system is stimulated into burning more calories than usual, and will thus avoid useless accumulation of fat tissue.

Despite the success of green tea weight loss products, they cannot work on their own so the user must be responsible for what food they eat and any exercise they perform. It is important to remember that weight loss also requires a person to completely change their eating habits otherwise just consuming the product will be a waste of time.

For the best results when using green tea as a hot drink; you are advised to use it prior sleep when the metabolism is slowing down. It is quite normal for most people to find they're stomach and bowel upset during the first few days after using the product but this should not last much longer than this. Such green tea weight loss effects are normal, particularly if you haven't used the plant before as the body adjusts to the accelerated metabolism that eliminates the toxins much faster, before they pass into the blood. Providing you stick to your diet which would include exercise, an increase in fluids and vegetables you will see benefits within seven days of starting your diet.

The attributes of green tea can be further enhanced when it is used in combination with extracts from the root of ginseng. Ginseng has also been used in Chin and Tibet for many thousands of years and helps by adding vitamins and minerals to supplement those already being used in the detoxification process.

Ginseng is also beneficial for the immune system and when used in combination with green tea, helps to improve the energy level of a person who is losing weight so they do not feel so lethargic. So far no adverse side-effects have been discovered with tests of up to half a year showing good safety levels for products containing green tea and ginseng.

Weight Loss Mythology

Losing weight has given rise to a number of myths. These are not only baseless and unscientific but in the long run can pose health consequences. So it is always better to follow a healthy, scientific way of losing weight and learn to separate the facts from the myths.

1. You cannot lose weight. Gained weight can be lost but it happens at a very slow pace. You should always remember that if you do something right, then it happens. Lose weight by following a scientifically planned controlled diet and not through crash dieting.

2. You should weigh yourself everyday. This is a wrong notion that can demotivate. Your body undergoes a number of changes everyday such as fluid retention, hormonal changes etc. As a result of this you may weigh more and find it very discouraging if you weigh everyday. You should weigh yourself only once a week.

3. Exercise makes you feel hungry. The fact is that moderate exercise helps you in decreasing your appetite. Exercise boosts your metabolism as you burn more calories than usual.

4. Standing while eating helps you to burn more calories. There is no scientific basis for this. Instead if you stand and eat, you tend to eat more and hence gain weight.

5. Vitamins supplements give you energy. This is totally wrong since vitamins are required for boosting up your system and for various other body functions. Carbohydrates are the main energy source for the body. So when on a diet, concentrate on power packed foods more, which give you more energy by a lesser intake.

6. Saunas can help you lose kilograms. Going to saunas every now and then is not a very pleasurable experience. What you lose in sauna is just the water weight and there is no fat burnout. So once you drink water it starts coming back.

7. Jogging a mile helps you burn more calories than walking a mile. Whether you are jogging or walking, the calories burnt are 62 per 100 pounds weight. However, when jogging you cover more distance in a short span of time and hence you burn more calories in a given time.

8. You burn more calories while exercising on an exercise machines. The calories expended are directly related to the amount of effort put in doing an activity. The more you work out, the more calories are burnt. An easy exercise results in burning out fewer calories. So don't give in to fancy looking machines. Just remember the harder you work the more you lose.
Following these myths can make you gain weight instead of losing it. So follow a professionally planned method of weight loss and lose weight sensibly and keep it off.

Lose Weight Permanently

How to Lose Weight Permanently

Look into the mirror and you’ll know that you are putting on weight. What the mirror cannot do is diagnose the casues for your increasing weight. In other words, if you are trying to lose weight quickly by crash dieting, you are making no effort to correct the original cause of your excess weight. That is why there are countless people who half-starve themselves both quantitatively and nutritionally to lose weight. And later gain it back, usually with additional kilos. This process of losing and gaining weight repeatedly is known as the Yo-Yo syndrome. Yo-Yo dieting makes it harder to lose weight but easier to regain it. This kind of fluctuation also aggravates physiological changes in your body which play havoc with your metabolism.

Three things make it extremely difficult to maintain a long-term loss by severe dieting or crash methods. First, you have no well-balanced dietary guidelines to help you change your eating habits.Without these it is impossible to maintain a healthy and desirable weight. Second, weight lost by crash dieting isn't likely to stay lost. Recent studies show that not all obesity is caused simply by overeating, although, in most cases this may have triggered it. Third, crash dieting throws your body system out of gear and therefore when you resume regular eating your metabolic system may not be behaving properly. In fact, with crash dieting, your body may be storing considerable fat, simply because your food is not being used or burnt properly.

Most crash diets are based on two assumptions. First, diets do not effect the speed at which the body works, i.e. the metabolic rate. And second, weight lost on a crash diet is mostly fat. On the contrary, it is usually water or muscle. That is why to achieve a permanent weight loss you must:

* lose weight in small steps
* with food intake control, not with supplements, powders or machines
* complement this with regular exercise.

Remember that retention is all about sticking to your diet plan. The challenge lies in maintaining those shed kilos. Sustainability and not fads is the key to permanent weight loss. Adjust your lifestyle to your diet, and see the emergence of a new fitter you.

No Shortcuts to Weight Loss

One of the quickest ways to increase your fitness and feel great is to shed some weight. Drop five kilos and notice the difference. Not only will you look good but will also feel lighter and stronger. But losing weight doesn't mean that you stop eating and starve to death. This is a short cut method and won't work in the long run. The only permanent way to lose weight is to lose it gradually. For that you need to maintain a long-term sensible plan and stick to it religiously. Your new eating plan should minimise your saturated fat intake and thus keep your fat levels down to reasonable levels. Here are some tried and tested fat-reducing tips to help you get in shape:

* Don't fry, instead grill, poach, roast, bake or steam
* Reduce the use of white flour and butter to thicken sauces; instead use vegetable purees.
* Use herbs to season low-fat dishes. This will help overcome the loss of flavour that comes from reducing fat content.
* Experiment with whole grains like millet and barley which are low in fat content.
* Make low-fat dressings for salads
* Use non-stick pans for frying and cooking
* Grill vegetables using little oil, rather than frying
* Use fat-free or low-fat marinades to flavour foods
* Use low-fat yogurt and eliminate cream toppings
* Remove the visible fat from fish, chicken and meat
* Roast foods on a raised rack so the fat drops away rather than being reabsorbed
* Use the white of the egg rather than the yolk as all the fat is in the yolk.

Improving Your Posture

Take two minutes and think about the following questions. Have you noticed that you are constantly cowering down because your boss is too intimidating? Are you weary and tired and as a result frequently hunch your shoulders? Are you trying to reach out to someone and in the process unwittingly, let your chest out too far forward? If you've said yes to any of these then not only are you looking sloppy and unsmart, but are unknowingly encouraging bad posture.

What is Posture?
Think of a building without the steelwork or a bridge without an edifice and what conjures up in your mind is a weak and unstable construction incapable of withstanding stress or strain. The same could apply to your body. Your posture, a harmonious interplay of the skeletal and muscular systems, forms the structure and base of all your movements. And though it is of your own making, it communicates a whole deal about you to the external world. It signals your position in society, your levels of self-esteem and confidence as well as how comfortable you are with your body. Enough reasons to warrant taking action about it now.

Importance of Posture
Your posture has a prime purpose - to provide a framework that can carry your body through pressures and tensions, strains and stresses, without having any repercussions on your productivity and efficiency. A chink in any part of the framework will require compensation by the opposing group of muscle or set of joints. And any flaw will eventually lead not only to aches and pains in the short term but result in far reaching complications like a some ailment, dysfunction or injury (for e.g. risking your spinal cord, reducing your breathing capacity etc) all of which can be prevented by good posture.

Getting started
So how can you improve your posture? A good beginning is to objectively assess the stress areas, the probable flaws and imbalances. Once these are done (and believe us it is not too difficult. We even lay out the process in the article), begin corrective measures. Ideally before starting on any of the corrective measures. You should consult a fitness specialist, a physiotherapist and / or an orthopedic surgeon. The last is to ensure that there are no structural or dysfunctional reasons for incorrect posture.

Start with a POSTURE CHECK by standing with your back against the wall with four points touching it:
the back of your head, shoulders, hips and heels. Then go through the following guidelines:

* The head and neck should be in line with the rest of the body
* The shoulders should be parallel to each other
* The shoulder blades should be pulled backwards and in a relaxed position
* The abdominal muscles should be tucked in tightly
* The hip muscles should be pulled in lightly
* The hips should be parallel to each other.

The skeletal system provides rigidity and mobility while the muscular system provides elasticity along with stability. The backbone, an important component of the body's skeleton, is a delicate piece of architecture and has to be treated with care. Because of its S-like shape, it has amazing abilities but is also the first to take the toll of your stress or abuse. The remedy is to consciously maintain the normal curves the way they are meant to be - outward (but not excessively) in the upper back area and inward (but not excessively) in the lower back area. One of the functions of the set of muscles that attach themselves to the back, along with the muscles in the front portion of the midsection, is to keep the body upright and function with maximum efficiency.

Thus any movement or exercise, position or stance needs to be conducted keeping in mind the alignment of the bony structure and the stabilization of the musculature. Think of symmetry between left and right and think of balance between top and bottom, front and back.

My recommendation
A combination of regular exercise, which will increase bone density, joint flexibility and cater to muscular strength and flexibility, will go a long way in improving your posture. Combine this with a sensible diet that supplies you with all the vital nutrients and you are on the right track. We at ActiveKarma have a number of exercises that you can do specifically for posture (ab and oblique crunches, back extensions, upper back strengthening work).

Finally, it may not be easy to undo years of bad postural habits but when you begin to feel the difference between before and after, the effort is well worth it. A keen awareness of yourself, within your body and in relationship to your surroundings will give you that extra edge and help you stay on top of things. So if you are looking for ways to beat bad posture and get a headstart DO IT NOW. Improve your posture today and watch what the world says about you. You will be amazed!

Getting Fitter with Yoga

Did you know that yoga can actually enhance the benefits of your fitness plan? Yes, yoga is a good supplement to exercise. And if you thought that yoga was meant only for rishis and sadhus, you need to think again. There are several yoga exercises that act as a supplement to the whole process of exercising and preparation. Preparing yourself for exercise and training is equally important as the actual training. Yoga acts as a facilitator and works wonder for your warm-up and cool-down steps.

At the warm-up stage :

* Yoga can be used as a means for increasing attention and concentration
* It helps warm-up the muscles.
* You can simultaneously improve your flexibility, body awareness, and self-control. Although these yoga exercises take only 2-3 minutes, you will find them very useful in reaching a more concentrated state. Through yoga, concentration becomes as much a part of the warm-up routine as your daily stretching. Like physical exercises, practicing concentration becomes a habit when done regularly and systematically.

Between training sessions:

* Yoga is an excellent tool for relaxing and regenerating muscles between training sessions
* Or when your body needs a short rest. It enables relaxation of the arteries and veins that transport blood to the heart and back which allows for a more effective workout.
* These exercises produce calmness and a refreshing physical sensation that stimulates overall recovery.

At the cool down stage:
# The process of regeneration is speeded up when yoga is combined with cooling exercises. The battery of yoga asanas speeds up the process of regeneration by applying pull, rotation, pressure, and the force of gravity.
# This increases the flexibility, and elasticity of the leg muscles and ligaments.

In addition, yoga complements walking and running. Walking or running offer training benefits for a select group of muscles only. Prolonged practice of these results in a disbalance of muscles creating damage, loss and injuries. Doing Yoga as a supplemental exercise ensures a harmonious development of the body.

In racing, a synchronization of breathing with movement is very important. Yoga offers several exercises that regulate the movement with breathing for optimum effect. These asanas also give benefits such as rehabilitating the lower back, and prevention of pain and injury. Muscle stretching, increased flexibility and stamina are some other benefits you can get by practicing yoga.

Thus combining yoga with your exercise plan will go a long way in keeping both your mind and body fit and fine.

10 Barriers to Weight Training

It's finally dawned on you that despite working out everyday, you are not getting anywhere. Where is it that you're going wrong? Are you aware of the right principals that go into meeting your specific goal? Stop to think for a moment. Here's a quick checklist you can run through to figure out what you need to rectify.



TOO COOL
No warm up, sudden start

The body has to prepare for the routine that is to follow thus a warm-up phase is absolutely essential prior to the workout. Jump-starting this period will only lead to sudden muscle pulls and tendons tears, and terrorise the body. Also if you've had some gaps in your workout, do not presume that you can restart at the same pace. Be sensible and gradually ease into your exercise schedule.


TOO MUCH
Weight without enough experience

There is a keen, competitive, eagerness to ape the guy framed on the poster staring right in front of you. He has probably taken ages to get there and is on the wall to inspire you not wrestle with you in direct competition. Be realistic in your goal setting and aim to achieve one milestone at a time. Chart your progress and reward your successes amply.


TOO LITTLE
Importance on cardio-vascular work

You may be keen on building brawn but must also consider aerobic workouts significant enough. Do not carry the false belief that you will lose much of what you have worked for in the first place. Each effort, involving muscle building, heart and lung efficiency and increase in flexibility, work on different principles. And each of them requires that they be trained separately. A well-balanced program will give you much better long-term results and will make you feel fitter rather than just look fit.


TOO LATE
Close to dinner

Life in the fast lane today leaves us with very little time for ourselves. But there are some who manage to spend a couple of hours over a heavy-duty routine in the gym even way past 10.00 pm. However, working out too close to your bedtime will leave you charged up and will interfere in the quality of sleep.


TOO FAST
Control rather than momentum

Rather than mindlessly pumping weights at the pace of a racehorse, if you were to think about engaging the muscle (when contracting it during the exercise) EVEN when you are not using an iota of weight, you can specifically work that muscle more effectively. The idea is to target the muscle and work with concentration not speed, control not momentum.


TOO SOON
No less than 48 hours gap

A common fallacy people have, is to work at the same muscle or muscle group day after day, in the fear that if you don't use it you'll lose it. This fear has no grounding because muscle need time to repair, recover and the benefits take place during the rest period. At least 48 hours between your last work on that muscle/group is what's required.


TOO MANY
Sets for the same muscle / group

Endlessly working on the same biceps or abdominal muscle is just a waste of time. A minimum of 8 or 12 or 18 repetitions done in two to three sets is all you really need. Use the rest of the time in a fruitful manner by training on the treadmill or cycle or work on improving your flexibility instead.


TOO CONFUSED
With breathing

Just remember the EX-EX principal, breathe out or exhale on the exertion, when you are contracting a muscle. Inhale when you have finished the move.


TOO HOT
Cool down and stretch

Do not walk away without working at getting the original length of the muscles back in order. The easiest way is by stretching them of course! And remember that weight training involves bursts of energy that heat the body. There is a very strong need for the body to be brought back to homeostasis for it to benefit entirely from the hard work you have put in.


TOO STALE
Vary your program

Do not get stuck in a rut and go over the same exercises week after week. The body gets accustomed to a certain routine and then does not produce the required results. Instead, keep the body guessing by frequently changing the equipment (dumbbells instead of barbell), the stances (standing rather than sitting, sitting rather than lying). This requires a small amount of ingenuity but is worth the while in the long run. Variety training will keep the body on its toes and you will achieve more stunning results in no time!
Overcome these barriers and there'll be no stopping you!

Meat Myths

You are an avid meat eater whose meals are incomplete without the addition of meat. You firmly believe that eating meat is necessary for a healthy life as it is the richest source of proteins and good quality amino acid. No other food can provide you with the same quality nutrition. Vegetarians are losing out on vital nutrients because they don't eat meat.

If you believe in any of the above, then it's time for you to do a reality check. It's true that meat is an excellent source of protein, but it's not the only food rich in proteins. In fact, vegetarian foods compare very well with meats. Many of us continue to eat meat out of ignorance because we don't know any better. This article aims at dispelling certain myths regarding meats.

* You need to eat meat to be healthy. This is totally baseless. You think you need meat because of its proteins but many other non-meat foods like cheese, beans and groundnuts have more proteins per ounce than a burger stuffed with ham. Do you believe that you need to consume a lot of proteins? That is a misconception. The truth is that the pulses, cereals, milk, vegetables and nuts that you eat provide you with sufficient proteins to meet your body's requirements. Moreover, these proteins are easier for your body to assimilate as well as free of any micro- organisms that can invade your health and that are found in meat. At the same time vegetarian foods are cholesterol free and hence healthy for heart as compared to meats.
* Your meal is incomplete without meats. How does meat get its typical taste? It is because of the seasonings and condiments that you add to the meat while cooking. Substitute the meat with some vegetarian products using the same flavourings and you will get the same meat-like taste. Try veggie burgers with the same seasoning as meat or cook soy nuggets the same way and you will find your meal as tasty, if not more than if you had included meat.
* It is okay to consume fish and eggs. Most of us believe that red meat can be harmful, but it is perfectly fine to consume fish and eggs. But all fish do not have the same properties. Do you know which fish is rich in fat and cholesterol and which is not? For all you know, you may be just loading yourself with cholesterol out of ignorance. Egg yolk is also a very rich source of cholesterol. Hence it can also be equally unhealthy.
* It is difficult to start a vegetarian diet. Turning vegetarian is not difficult, but the only thing is to avoid the temptation of giving in to eating meat. Think about the health benefits of eating a vegetarian diet and you'll never want to eat meat again. They not only have a longer shelf life but are also easier to prepare requiring relatively little oil and spices. The health benefits of a vegetarian diet far outnumber that of a non-vegetarian diet.
* Vegetarians are weaker than non-vegetarians. This is a complete myth. There is absolutely no evidence to support this. Vegetarian food gives you sufficient calories, proteins and other vitamins and minerals that are able to meet the requirements of your body. At the same time, a vegetarian diet provides you with various nutrients and non-nutrients that protect you from diseases. This is lacking in non-vegetarian foods, thus making you more prone to heart diseases. Hence it is a fallacy that vegetarians are weaker.

So the next time you eat meat, remember that all the nutrients that you need come from plants and cereals and not meat. Thus meat is not a necessary food for life. This does not imply that you stop consuming it, but do get rid of all the myths that you believed in. Vegetarian food is equally healthy. So if you have been chomping on that juicy red steak because of health compulsions, it's time to bite into something else.

Squash For Women

Very few women make it to professional squash due to the injury factor. Moreover, women are slower in reflexes. However, many clubs now have a growing dossier on women squash players. In the present climate of concern for fitness and health, it seems entirely appropriate for squash to form part of a weekly routine, particularly when some female participants are able to help utilize club facilities to the full by playing during off-peak hours in the day.
Women can do better.

The prowess of women relative to men is always of interest. There are several aspects to consider in matching the two. First, it is arguable as to whether sheer strength is a deciding factor in its own right because it is the combination of strength and accuracy that culminate in a winning formula, so it has to be said that there is probably not a great deal of difference in this area alone. Second, however, there are what are perhaps the deciding factors of speed off the mark, speed around the court and, most significant of all, the ability to turn quickly. This is where the physiological advantage tends to lie with the men. Finally, there is little question of stamina, but this is rarely put to the test.

How to Lose Weight Permanently

Look into the mirror and you’ll know that you are putting on weight. What the mirror cannot do is diagnose the casues for your increasing weight. In other words, if you are trying to lose weight quickly by crash dieting, you are making no effort to correct the original cause of your excess weight. That is why there are countless people who half-starve themselves both quantitatively and nutritionally to lose weight. And later gain it back, usually with additional kilos. This process of losing and gaining weight repeatedly is known as the Yo-Yo syndrome. Yo-Yo dieting makes it harder to lose weight but easier to regain it. This kind of fluctuation also aggravates physiological changes in your body which play havoc with your metabolism.

Three things make it extremely difficult to maintain a long-term loss by severe dieting or crash methods. First, you have no well-balanced dietary guidelines to help you change your eating habits.Without these it is impossible to maintain a healthy and desirable weight. Second, weight lost by crash dieting isn't likely to stay lost. Recent studies show that not all obesity is caused simply by overeating, although, in most cases this may have triggered it. Third, crash dieting throws your body system out of gear and therefore when you resume regular eating your metabolic system may not be behaving properly. In fact, with crash dieting, your body may be storing considerable fat, simply because your food is not being used or burnt properly.

Most crash diets are based on two assumptions. First, diets do not effect the speed at which the body works, i.e. the metabolic rate. And second, weight lost on a crash diet is mostly fat. On the contrary, it is usually water or muscle. That is why to achieve a permanent weight loss you must:

• lose weight in small steps
• with food intake control, not with supplements, powders or machines
• complement this with regular exercise.

Remember that retention is all about sticking to your diet plan. The challenge lies in maintaining those shed kilos. Sustainability and not fads is the key to permanent weight loss. Adjust your lifestyle to your diet, and see the emergence of a new fitter you.

Gastric Surgery May Ease Breathing Problems

The study and results: people who are clinically defined as obese often suffer shortness of breath and chest pains that keep them from the physical activity that could help them lose weight. As part of an ongoing study, Swedish researchers investigated whether gastric surgery to reduce stomach size and
induce weight loss could relieve obese people from these symptoms. They compared 1,210 people who had gastric surgery to 1,099 who had received dietary recommendations from health providers. The people who had surgery lost an average of 62 pounds, while the other group stayed at essentially the same weight. In addition, on average, the surgery patients� problems with high blood pressure, diabetes, breathing and chest pain all decreased. They also had increased levels of physical activity in the 2 years following the surgery.

Benefits of Fitness

What's so important about being fit and trim? Well, a lot. The secret of feeling healthy and happy lies in leading an active lifestyle. It's the perfect remedy for stress, a solution for ennui and restlessness and more refreshing than an ice-cold lemonade. So get off that couch and take the first step towards staying fit - exercise. Regular exercise will improve your cardiovascular health, help you lose weight and increase your stamina and live life rather than allowing life to just pass by.

Weight management, circulatory or aerobic efficiency, proportionate body structure and psychological benefits are the noticeable effects of exercising.

• Weight management : Exercise decreases fat in the body and can contribute to effective weight maintenance or fat reduction. It increases your lean body mass. Since lean tissue (especially muscles) burns more calories, as it is more oxygenated than fat tissue it helps to keep your body's metabolic processes going higher. This also means that you are at a lower risk from diseases related with fat, obesity and excessive weight. Also it makes your body look symmetrical and balanced in proportion.

• Circulatory or aerobic efficiency : Regular exercise increases the heart's capacity to deliver oxygen quickly to the different parts of your body. This results in not only prevention and amelioration of heart diseases but also in convalescence. Regular exercise lowers the cholesterol and general blood-fat levels, as well as increasing levels of high-density lipo-proteins that have a protective effect on the heart. Exercise keeps the arteries free from fat, deposits and clots. It increases the health and functional capacity of your heart, lungs and circulatory systems. Exercise also firms up your flab, helps you tone up and get in shape. In older persons, exercise stimulates formation of new bone tissue and prevents osteoporosis. Regular physical activity can, by and large, prevent or delay the onset of certain degenerative processes typically associated with aging and could help you lead an active, independent old age.

• Psychological benefits : It is believed that exercising your body can leave your mind feeling refreshed and invigorated. You feel better in general as regular exercise can increase the "feel good" chemicals in the brain. To many, exercise is a cathartic experience-a emotional release -- which helps forget troubles and makes you relax both during and after the period of actual physical activity. Exercise is probably the best preventive prescription for hypo-kinetic diseases such as migraine, menstrual cramps and nicotine craving. Since regular exercise promotes relaxation and a sense of well-being, it can help you want to give up smoking, drinking, and make other positive changes in your lifestyle. Also, the personal challenge offered by a rigorous exercise routine gives a sense of personal accomplishment.

The best thing about the human body is the ability to adopt. So no matter how old or how inactive or how low your base fitness levels are do not despair. As you slowly start exercising the body will adapt to it and ask for more. So go on, put the excuses in the bin and get going.

Swimming Compared with Land Workouts

Swimming is clearly one of the best forms of exercise besides being an enjoyable and fun-filled activity. However one frequently asked question about swimming is that is it any different from other land workouts and if so what is the difference? Which is better? Find out more. Tones your muscles Swimming is one sport that works all your major muscle groups. Very few sports can do this. Although it may appear that you are using only your shoulders, arms and legs while swimming but in reality almost all large muscle groups play a part. Since most of the power, which you need for swimming, comes from the upper half of your body except during butterfly where it is equal to the lower half, you see changes in your chest, shoulders and arms more quickly. However your lower half also plays an important part. The breaststroke kick is especially good for your inner and outer thigh muscles. Swimming is one sport and workout where your body fat actually helps you as it adds to your buoyancy and makes swimming easy. Calorie burning and swimming Although swimming is not considered as the best calorie burner but there is no doubt that you actually burn calories while swimming. If you are aiming for weight loss by burning calories then land-based exercises like tread mill, running and weight training are better and less cumbersome. However, experts estimate that if your weight is 150 pounds and you swim at a moderate pace freestyle than you will lose 600 calories in an hour. Interestingly, your calories burned will increase slightly in cold water, as your body has to do some extra work to keep itself warm in the cold water. You can get dehydrated in water You may not feel it while swimming, or even otherwise, but swimming can dehydrate you. Swimming is a good whole body workout and if done at a good pace can break a lot of sweat. However since you are in water, which acts as a coolant, you may not feel thirsty. A vigorous and continuous swimming for about 45 minutes is enough to take a drink break. Just get out of the pool for five minutes to drink some water or keep your water bottle ready by the side of the pool. Unlike land workouts you may not get sweaty or feel thirsty but after swimming you need some water so don't ignore it or you may fall ill. Swimming is a good physical training pursuit but remember it is different from all land exercises and has its own set of precautions and benefits that should be adhered to get the most out of your swim.

Demystifying Weight Loss Myths

The moment you decide to implement your weight loss plan you are flooded with lot of fly-by-night information, most of which is unfortunately incorrect. These false notions or beliefs are myths and can put your plan into disarray. If you are overweight then losing weight is no doubt a great idea but before that you must get rid of the dead weight of myths and beliefs. Here are some popular myths exposed:

Myth 1: You can't lose weight.
The truth is that you can lose weight. However, the process is slow and time-consuming, probably slower than what you expected. If you strive for it constantly you will surely succeed in the end.

Myth 2: Sweat loss equals weight loss.
Sweat loss means loss of water, not weight. However, when you sweat heavily and step on the weighing scale it shows a pound or two less. Don't confuse this with loss in weight as it is actually loss of water, which you will regain the moment you are properly hydrated. Always remember that you cannot permanently lose weight unless you are able to cut calories.

Myth 3: You can effectively lose weight by dieting.
You cannot lose weight by dieting or depriving yourself of basic nutrients. Losing weight involves building permanent healthy eating habits throughout life and combining the same with moderate exercise. Weight loss by dieting is gained back in 90 per cent of those who blindly diet.

Myth 4: Weight training hampers the weight loss process.
According to this myth if you start weight training before you have lost weight, it will stop the weight loss. Weight training can, in fact, speed up your weight loss process for two reasons: Although muscles weigh more than fat, muscles are denser thus taking up less place in the body (what is called toned muscles). More muscles (what is known as lean percentage in the body) equals more calories burnt, even when the body is at rest.

Myth 5: Jogging a mile burns more calories than walking a mile.
This is not true. The caloric expenditure is 62 calories per 100 pounds body weight per mile travelled, irrespective of whether you are walking or jogging. What is true is that although while jogging you will spend more overall calories because of higher effort involved, brisk walking will in fact burn calories from the fat stores in the body.

Myth 6: Exercise on an empty stomach to burn more calories.
This myth is baseless. In fact, the body requires energy to exercise properly and exercising on an empty stomach may be harmful. So, if you are exercising in the morning take a glass of juice or a fruit instead of getting swayed by this myth.

Myth 7: Heavy people have a harder time burning calories
Remember the law of physics to crack this myth. Move a greater mass and you will get more work done. Keeping this in mind, the more you weigh, the more calories per minute you're guaranteed to burn while you're doing weight bearing exercises.

Myth 8: Exercise is a sure shot way to lose weight
No doubt exercise is one of the most important components of a weight loss program but if you think exercise alone can do all the magic then you are mistaken. Weight gain or loss is affected by many other factors like dietary intake and genetics.

Myth 9: Exercising for 30 minutes two to three times per week is sufficient for weight loss
Although exercising 2-3 times per week is better than doing nothing but clearly it is not enough to achieve maximum weight loss. In fact, exercising regularly everyday is ideal for weight loss and maintaining general fitness.

So if you want to lose weight then get moving but remember to steer clear of myths and half-truths.

Stretch Your Quadriceps

How often have you experienced a wrench in your thighs after walking briskly for a while or climbing up stairs? Is sitting cross-legged on the floor an ordeal for you? If yes, chances are that your quadriceps-the major muscle group of your upper legs-needs to be suppler!

Stiff quadriceps exerts stress on your knees during movements, such as walking, running, swimming climbing up stairs or cycling. If left unattended, there could be inflammation around the kneecap and even immobility in extreme cases. Strong quadriceps also supports the knees making them stronger.

How to Have Supple Quadriceps:

1. Stand up straight with your feet shoulder-width apart.
2. Use a counter or chair back for balance.
3. Lift your right leg off the ground, holding your ankle to your buttock with your knee pointed toward the floor, hips forward and level (don't let the right hip drop).
4. Contract your abdominal muscles to avoid arching your back.
5. Feel the stretch in the front of your thigh.
6. Hold the pose for 15 to 20 seconds Repeat steps 3 to 6 with the other leg.

Repeat the exercises at least once every day in the beginning. Gradually, all the muscles, tendons and joints of your thighs, pelvic girdle and backbone will be stretched, extended and relaxed. You will feel a free flow of energy to the lower torso and much less fatigue after walking, standing or running up and down the stairs.

Handy Tips

1. If you have difficulty grabbing your ankle, wrap a cloth around your ankle to extend your reach.
2. If you want more of a stretch, tighten your hips.
3. Breathe as naturally and spontaneously as possible.

Precautions

1. Do not hurry through the steps. If you cannot hold the pose, you need not! To be slow but steady is the best strategy.
2. Are you finding it too difficult to stand on one leg? Lie on your left side and perform steps 3 through 7, making sure your right knee points toward your left foot.
3. If you are suffering from arthritis or rheumatism, or if you feel pain in your knees while walking downstairs, please consult a qualified orthopaedist before starting on the stretching exercises.

Flexible or sinuous quadriceps impart harmony, peace of mind and an overall sense of well being besides adding years to your active lifestyle. So stretch those quads now!

Seven Golden Habits of a Good Posture

"Stand up straight! Don't slouch! Hold your head up!" Even if you didn't obey your mother when she nagged you, it's never too late to start improving your posture with good practices. What is posture? It is the way you stand, sit, bend or lie down. Do you impact others positively, without resorting to speech, gestures or written words? If yes, chances are that you have good posture. Many people think straightening up is important only for appearance. Although good posture does project confidence, strength and poise, it is also important because it contributes to your health and wellbeing. Poor posture may cause fatigue, muscular strain, compression of blood vessels and pain. In addition, faulty posture can affect the position and function of major organs. Seven good posture habits 1. Do not allow the head to move forward when looking at the computer. Once the head moves forward, posture is thrown off and the body compensates for the shift. The neck moves forward, the shoulders become rounded and a compensatory sway in the back develops. The result of this poor posture is pain, muscle aches, tension and headaches. 2. Do not wear clothes or accessories that force your body to assume unnatural shapes. Avoid wearing high heeled shoes, boots, tight clothing and wide belts 3. Do not slouch. This is the worst and most common postural habit of the sedentary generation. 4. Do not sway back. Whatever you do, do not keep curving your back too much as when you peer into books. With habit, a hunch sets in, impairing your backbone permanently. 5. Keep moving your toes and fingers continually even though immediate activity does not require it. This will help in blood circulation in these areas and prevent them from stiffening in the future. 6. Never arch your back to pick up an object from the floor. Keeping the back in its normal posture, bend the knees to do the job. 7. Roll your shoulders regularly. Take both shoulders upwards to your ears, then gently and slowly roll them backwards and drop them down. Reverse the direction. Do these a couple of times during the day. This will ensure they are kept in their place and maintain their correct posture. If you follow these seven rules, you will find correcting bad posture isn't all that difficult.

Getting Started With Cycling

Imagine how you used to cycle as a child enjoying the feeling of freedom, the wind in your hair and the world at your feet. In your childhood, pedaling was merely fun but as you grow older cycling is a terrific way to burn calories and keep your hearts and lungs in shape, besides being an inexpensive and convenient way to exercise.

However, if it is the first time you are cycling, then here are some points to remember:

Cost

The cost of cycling lies in the kind of cycle you use. You can get a simple bike for as much as Rs 1,000 while a hi-fi bike with gears will set you back by a cool Rs 2,000. Other accessories like a helmet etc can also add to the cost of your cycling experience. However, if you are not sure about the kind of bike you want you can first try few by hiring and then choose the best one.

Suspension

If you are planning to ride on plain city roads you don't need extraordinary suspensions. A front suspension will do. However, if you are going for a spin on the mountains and the hills, then go in for a dual suspension bike. It will give you a smoother ride though can be heavy.

Helmet

This is for your own safety. A helmet will protect your head, the most important thing you have.

Headphones

Avoid headphones while cycling, as this will make you more vulnerable to accidents. However, there is no harm in using them on your stationary bikes at home or in the gym.

Be alert on the road

Always ride at a moderate speed and remain in a straight line. Always signal before turning or stopping and avoid sudden moves on the road. Watch out for potholes and bumps as they can easily damage your bike and you. If you are riding along a queue of parked cars keep an eye on the door of the cars, which may open anytime. Never cut sharply into the main stream of the traffic if a door opens; just go slowly so that you may be able to stop any time.

Riding on wet roads

You may love to cycle in the rain but be careful of wet roads as they become slippery and secondly your brakes may not work very effectively. Therefore, it is preferable to go slow on wet roads especially while negotiating a curve because there are more chances of skidding on a wet road. Moreover, apply brakes in advance and often so that the brakes are effective as the rim may dry up.

So what are you waiting for? Get your bike out, enjoy the wind and get in shape. What better way could there be of getting fit!

Dealing with a Weight Loss Plateau

Have you reached a weight loss plateau? Your weight loss program has been going according to plan when suddenly you find your weight has reached a plateau. You wonder what could be the reason or what went wrong. However, a plateau is what most weight watchers are confronted with at some point in their weight loss campaign. However, this pause is only momentary and need not be permanent.

Look for the cause

If you hit a plateau then the first thing to do is determine the cause of this situation. There can be several reasons for this plateau: you may be eating more calories than what you should to lose weight. Research proves that most people under report the number of calories they eat. It's not that they are lying but they just don't know how to make an accurate assessment of what they are eating. It could be that you are eating just enough calories to maintain your present weight and not less than that, which is actually desired to lose weight. Suppose you need 1,800 calories per day to lose a certain amount of weight. However if you hit a plateau, 1,800 calories may be the exact amount you need to stay at your current weight. On the other hand, you could have slowly changed into a less active mode by doing less physical exercise and thinking that you are doing more.

What you can do

A situation like this presents two broad options. Either you cut the calorie intake by eating less or burn more by exercising more. In both the cases you can go past the plateau. Let's consider both possibilities. Cutting the intake of calories is not a better idea because it may result in cutting those essential nutrients that your body essentially needs. This may be harmful for your body as a whole. Even otherwise it may be difficult to continue with such an option as you may find yourself binging off and on.

The same will be the case with exercise too. If you are planning to burn too many calories, then you are certainly heading for a complete halt in your weight loss march. Firstly it will be difficult for you to devote enough time to the increased schedule and secondly you may get injuries because of overuse. Thus keeping all these factors in view it is suggested that a weight loss plateau can be best dealt with a combination of both options done in moderation. Try this: multiply your goal weight by 10 calories per pound, and add more calories according to how active you are. Don't attempt to burn too much. Stick to moderate 30 minutes activity for most of the weekdays if not all. However, as you get comfortable with this increase the intensity and duration of your exercise sessions, though gradually. Again, don't make your workout boring if you want to continue with it for long. Include exercises that you enjoy as this would help to break the monotony.

So if you have hit a plateau then don't be in a rush to press the panic button. Just rethink your schedule, introduce some changes and you will soon find yourself back on track.