Tuesday, October 25, 2011

Easy Sitting Exercises For Everyone ( Part II )

sitting exercise

Easy Sitting Exercise Part Two

Today post,we should continue the other step how to do easy sitting exercise part two.I hope this info will help.

13) To help trim your waistline and keep your spine aligned and supple,side stretches are excellent exercises to do at your desk. Raise your arms over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Be very careful if your chair is unstable or if it is on wheels. Do this a few times on each side. This exercise can be done several times throughout the day.

14) Exercise your knees. Place a rubber ball behind your knee and squeeze it 10 to 12 times. Switch knees and repeat. Alternatively, Place the rubber ball between your knees and press your knees together tightly to strengthen thigh muscles.

15) Do foot lifts. Lift your feet using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.

16) Seated Knee Hug – Start by sitting upright on the edge of your chair with your arms by your side. Breathe out and bring the right knee upward, toward your chest, without rounding the upper body forward. Then reach your arms around the right knee and hug it. At the same time add a little bit of an extra stretch to the lower back. Inhale and return the foot to the floor. Exhale and bring the left knee upward, toward your chest, without rounding the upper body forward. Hug your left knee with arms, then inhale and return to the starting position. Do one set of 20 repetitions (10 per side). This exercise stretches the muscles of the lower back, strengthens the abdominal muscles and gets the blood moving in your legs.

17) Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.

18) Simply stretching your hands and giving them a good shake from time to time can help alleviate any problems in the future

19) Neck rolls - start by turning your head in small circles. Let the circles increase in size. Rock your head from side to side remembering to keep everything loose.

20) Tighten muscles on one side of stomach lifting butt slightly off seat - hold for 10 counts and repeat 50 times for each side.

21) Press one leg down on the floor as hard as you can - hold for a count of 10 and relax. Repeat with the other leg. This will get the circulation flowing and strengthen leg and thigh muscles.

22) Do arm raises several times a day. Raise your arms straight over your head, or to the sides, or even behind you. Each method work a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism boosted. A good exercise if you have a sluggish circulation.

23) Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

24) Move your legs and feet up and down as if marching on the spot

25) Put your arms straight out in front of you palm facing up. Holding dumbbells or bottles of water etc. bring your arms up to your shoulders and straighten them again. Repeat this 10 times

26) Raise your right arm above your head and bend your upper body to the left, hold to the count of 5. Do the same using the left arm and bend over to the right. Repeat several times throughout the day.

27) Suck in your stomach and hold to count of ten - repeat 50 times

28) Leg Lifts - Straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.

29) Clasp your hands behind your back, straighten your spine and push your head back. Hold for a count of 5 – 10. If you can manage it,hold your stomach in at the same time.

30) Cross on arm over chest at shoulder height - wrap opposite hand around arm at about the shoulder. Use front arm to pull stretched arm around to other side of body. Repeat on opposite side.

Monday, October 24, 2011

Easy Sitting Exercises For Everyone ( Part I )

sitting exercise

Easy Sitting Exercise For Everyone

Today I want to share ways to exercise while sitting.It is important to protect your health if you are less active or lazy to work out.

Try to do these exercises regularly and you will see the effects within 3 weeks, your body will become healthier and more energetic.

1) Wriggle your toes and your fingers whenever you can. This too is a stress buster and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is so bad, just think of the rest of your body.

2) Stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long.

3) Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day.

4) Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose.Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

5) When sitting in your office chair, or at home stretch both your arms up as far as you can and hold for about 10-15 seconds. Do as many repetitions as you can. Start off with 10 and work your way up.

6) Ensure that your desk is strong enough to support your weight.While sitting use your arms and push yourself away from the desk. Push as far as you can stretching your back and hold for about 10 to 15 seconds. Repeat 10 times.

7) Clench your buttocks and hold for about 10 seconds and then release. Repeat this 10 to 15 times. This exercise can be done anywhere - standing at a bus stop, waiting for the train, while you are washing up at home or doing other housework, watching TV etc.

8) Shoulder Shrugs. While you sit in your chair raise your shoulders to your ears, then push your shoulders back and then down to relax again. Repeat 10 to 15 times.Try doing the opposite as well.Push your shoulders as far down as possible and then back to normal to relax. Repeat 10 to 15 times.

9) Using the arms of your chairs for support lift your body up and hold it for 10 to 15 seconds. Repeat 10 times.

10) Press your chin to your chest and hold for a count of ten - repeat 5 times then reverse and drop your head as far back as possible and hold for same count.

11) Raise both arms to shoulder level, but this time bend your arms at the elbow and clasp both hands behind your head. Twist first to the right, then to the left. Move with your whole upper torso. Repeat three to five times.

12) Keep your arms bent at the elbows - lift hands to shoulder height and then press shoulders down and back as if you are trying to put your elbows in your back pockets.Repeat several times.

That's all for today I will update again next time.Follow this blog for new updates Easy sitting exercise part two

Saturday, October 22, 2011

The Overweight Body: How Excess Fat Effects Your Organs

overweight

The Overweight Body: How Excess Fat Effects Your Organs

One of the greatest dangers of being overweight and carrying so much excess body fat is that this fat can start to influence the way in which all your organs function.

While you may be strictly focused on how badly you think that excess body fat makes you look, never discount the importance of the role it will play on your overall body functioning.
Let's have a closer look at some of the main issues associated with excess fat and your organs.

Reproductive System
The first group of organs that will be impacted by excess body fat is the reproductive system. Males who are overweight may not have properly functioning reproductive organs and may in fact become infertile.
If a male is very overweight and the couple is having trouble conceiving, this definitely should be looked into as this could be the primary reason why.

For females, having too much excess body fat can also pose a problem. Typically the major issues lie in too little body fat for women, which causes menstruation to stop, but too much body fat in some extreme cases can do so as well.

The Digestive System
The second group of organs that will be impacted by excess weight is your digestive system. When so much body fat has accumulated the liver and pancreas will not function as effectively, and if there is constantly a high intake of glucose rich foods coming into the body which is what's contributing to the weight gain in the first place, the pancreas may start to become very overworked as it puts insulin production into overdrive and this could set you up for long-term health problems such as the development of diabetes.

Maintaining a healthier diet with all the vital nutrients the body needs along with sufficient dietary fibre will help to keep the digestive system organs in proper working order.

Cardiovascular System
Finally, the last group of organs that will really be impacted by excess body fat is your cardiovascular system organs.

The blood vessels may start to experience an increase in plaque build-up as high cholesterol levels start taking place in the body and the heart is going to have to work harder and harder to transport all that additional body weight around.

This can eventually place a great deal of strain on this system and lead to heart disease or even heart attack.Working to maintain a healthier body weight is important for good cardiovascular function and often this is one of the biggest benefits you see upon losing excess weight – your heart condition improves.
So there you have just a few of the different organ systems that will be impacted when you begin to grow overweight.

Being overweight is much more than just about looks. If you're not careful there could be some serious health problems that you put yourself up to experience in the long run if you don't take steps to get the weight problem under control.

To achieve better dietary success this time around, eat a diet that's rich in lean proteins, high in fruits and vegetables, and that contains moderate amounts of healthy fats such as nuts, nut butters, fatty fish, and olive oil. KZAR6RNTC34K

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Thursday, October 20, 2011

How Can I Lose Weight with Exercising?

lose weight

How to lose weight with exercising?

Anyone trying to lose weight often hears that you have to eat less and exercise more. They usually tell you to go for a long brisk walk 3-4 times a week,join a gym, take up jogging,dance classes,swimming, aerobic exercise classes,do sit-ups, press-ups, buy the latest fitness DVD and exercise to it for an hour every day or any number of ways to exercise. It's not very often that you get to hear about exercises you can do while sitting down.

Not everyone has the level of mobility that allow them to do any of those things. Severely overweight people can have real difficulty even with getting out of a chair let alone walking.

How exercise van help with weight loss is all dependent on burning calories. To put it simply a calorie is a unit of energy, usually heat energy. Although calories apply to anything containing energy we tend to think in terms of them applying to food. One calorie is the energy required to raise the temperature of one gram of water by one degree Celsius. The metric equivalent of the calorie is the joule, which is often seen on food labels. It's easy to convert calories to joules as there are 4.2 joules in every calorie. However, we will use the word calorie as that is what most people know and look at on food labels and in measuring the amount of food they eat for weight loss.

When we use or 'burn' calories we increase the metabolism which helps to get rid of fat and lose weight.

Metabolism is the rate by which the body produces and consumes energy and calories and is partly determined by the amount of muscle we have. The more muscle the higher the metabolic rate.

Several factors affect the metabolism such as the amount of muscle tissue, frequency of meals, stress levels, activity levels, diet and stress. Loss of muscle due to not enough physical activity slows down the metabolic rate. The same applies with a decrease in physical activity that comes naturally with old age.

Tuesday, October 18, 2011

A Healthy Guide to Good Nutrition

good nutrition

A Healthy Guide to Good Nutrition

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems

Correct nutrition can help to reduce the risk of a miriad of healthrelated problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients :

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced,nutritional diet.

First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day,be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based.

Milk should also be part of a healthy diet. Consume at least fortyeight ounces of low fat milk or milk products on a daily basis.

Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health.

Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.

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Monday, October 17, 2011

Why is Exercise Important and the Benefits

exercise

Why is Exercise Important?

In order to stay fit and healthy, both physically and mentally, we need to move about. Our bodies are designed in such a way that they move. If you are sitting at a desk all day, in front of the television or computer for hours on end or incapacitated that you are confined to a chair or even to bed your circulation slows down

Circulation is the movement of the flow of blood throughout your body. The circulatory system moves nutrients, gases, and wastes to and from all the cells, helps fight diseases and helps stabilize body temperature. The basic action of the blood moving from cell to cell is of great importance to your health and longevity.

Therefore, exercise is important to get the nutrients into the cells,help eliminate waste products and get more oxygen to your body.Think of your body cells like re-chargeable batteries. If they are not fully charged the body does not work at its full potential. By gently working you muscles, to begin with, your body will get stronger.The stronger it gets the more you can do and the fitter and
healthier you become.

People exercise for one of 3 reasons:-
  1. The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym or simply get more active
  2. The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.
  3. The third is just for fun and to keep that person in shape.
If your intention is to lose weight then you will need to do more than this

Having said that, if you have mobility difficulties or are confined to a wheelchair for example, then any extra activity will have a beneficial effect upon the body. In addition to all this you would also need to consume the rights foods and get a wide range of foods to acquire all the essential nutrients

What Are the Benefits of Exercise?

Some of the benefits of exercise have already been mentioned ( in anywhere ) but there is more to being fitter and healthier.

Exercise affects us mentally which can have an impact on our immune system. The immune system is very complex and is covered in many other books so won't be explained in detail here.Suffice to say that how we think and feel affects our immune system and exercise helps to strengthen it.

That's because a positive affect on your body will have the same positive affect on your mind. It will enable you to concentrate better and hold your attention for longer periods of time. Not only that,but gentle, regular exercises can have a real impact and make you less vulnerable to infection and long term disease. It also can reduce long-term stress, which is damaging to the body, so that you become better at dealing with stress in your life

When you are feeling sluggish, can't focus or concentrate and are continually stressed your mental and physical health begins to suffer. Regular gentle exercise is a real boost to your physical,mental and emotional well-being.

You will start to look at life in a fresh way and enjoy things again.

You'll experience the pleasures and joys of life, however small, in a totally different way and have a real zest for living.

Evidence shows that regular exercise can:
1. Increase levels of HDL or "good" cholesterol.
2. Lower high blood pressure.
3. Help improve body composition by burning fat.
4. Promote healthy blood sugar levels
5. Promote bone density.
6. Boost the immune system.
7. Improve mood and reduce the chance of depression.

Generally speaking, the greater your stamina, the greater are the health benefits. If you want to improve your stamina, it's important to start gently, increasing the frequency of your activity before increasing how hard you exercise.

It is advisable to exercise regularly with a reasonable diet.

A person can consult with a dietician or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person, which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth.Excessive drinking has also shown to do the same.

Body Fat And Cholesterol Connection

Body Fat And Cholesterol

Body Fat And Cholesterol Connection

It's no secret that if you're overweight, you're going to suffer from a number of negative health risks. Everything from high blood pressure to the development of diabetes to a higher incidence of stroke can be linked to being obese or overweight.

But, one connection that sometimes goes overlooked is that of body fat levels to your cholesterol levels.

Let's take a closer look at what this is all about.

The Diet That You're Eating

The very first thing that you need to consider regarding your body fat level and how it relates to your cholesterol is how you gained that body fat in the first place – the diet that you eat daily.

Those who are quite obese and who are carrying an excess of body fat often got this way because they are eating far too much fast and convenience food.

They didn't get that way because their diet was too full of fresh fruits and vegetables along with whole grains and lean proteins as these foods are naturally lower in calories and you just wouldn't eat enough of them to accumulate that degree of excess body fat.

Because of the types of foods they're eating, this means they will have higher intakes of saturated fat and cholesterol, therefore this will cause their overall cholesterol level to go up.

While in a few very rare cases if someone was feasting on healthy fats (such as consuming high quantities of nuts, nut butters, and healthy oils) each day in addition to their usual diet that could cause them to become overweight without suffering high cholesterol, those cases are far in between.

The Lack Of Exercise


The second major reason why being overweight or obese can cause you to have high cholesterol levels is because the second thing that most of these individuals are doing is not exercising.
Being overweight is attributed to too many calories coming in while too few calories are going out. This is accomplished through that higher calorie diet along with the lack of physical activity to burn those excess calories off.

Those who are exercising regularly and who are still at a slightly higher body weight may not see nearly the same degree of blood cholesterol levels as those who aren't.

Exercise does help to combat high cholesterol levels so this on its own will definitely provide some benefits.
Even still, if you're exercising but eating a diet high in saturated fat you're still going to be running into problems as far as your overall cholesterol profile goes.

So there you have the information you need about the connection between having high body fat levels and having a high cholesterol level. It's vital that you do take your body fat level seriously so that you can gain control over it and avoid all the negative health consequences that come with high cholesterol

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Sunday, October 16, 2011

The Function Of Fat In The Body

The Function Of Fat In The Body

The Function Of Fat In The Body

With so much focus always placed on losing weight and dropping body fat, often we completely overlook the fact that body fat does play some key roles in the body and is necessary for good health.

While you definitely don’t want to be carrying around and excessive amount of body fat, if you start to take your body fat too low, that's definitely going to cause you to experience some serious problems as well.

Let's have a quick look at all the different functions on fat in the body so that you can understand more about this often hated body tissue.


Reproductive Function

One of the first things to note about body fat is the fact that women will have higher overall essential levels of body fat compared to males and this is strictly due to the fact that the female body needs to be capable to give birth to a baby.

Fat stores in the body are going to help to maintain better hormonal concentrations that support the development of a baby and will also signal to the body that it has a lot of stored up energy should starvation set in during the pregnancy period.

When women start to take their body fat levels too low, their menstrual cycle will stop and this indicates that they are not able to give birth any longer until it's brought back upwards again.

Appetite Regulation

Another role that fat plays in the body is to regulate the appetite. The body has strong defence mechanisms that kick in during periods of prolonged undereating that will prompt you to begin eating so that your body weight doesn't drop down to an unhealthy and unsafe level.This regulation is brought on by hormones that are produced within the fat cells that will signal to the brain the current level of body fat in the body.

Without body fat tissue, you would feel very little satiety after eating a meal and would instantly become hungry.

This is often why when dieting, the leaner you get after a period of being on that diet, the more you're going to feel hunger taking place. At this point the body isn't making as much of these hormones that regulate appetite, therefore the brain is going to prompt you to start eating more.

Insulin

Another important role that body fat plays in the body is that it will help to provide insulin during colder weather so that you don't freeze to death. This is again why after a period of successful dieting you may notice that you feel quite a bit cooler at any given temperature than you used to – you have less insulin present to keep you warm

Protection

Finally, the last big role that body fat plays in the body is that it will help to protect all the vital organs as it acts as a cushion. If you're struck with something in the abdominal cavity and have very little body fat, there is a much greater chance of injury than if you do have some fat present.

So as you can see, while you definitely don't want too much fat as that will pose negative health problems, some fat is definitely necessary. Check Out Phen375

Stay Energized With These Healthy Foods

healthy food

Stay Energized,Healthy Food For diet

If you're on a fat loss diet plan, one of the things that you may be struggling with on an ongoing basis is trying to stay energized. It's no secret that energy levels do tend to drop down when consuming fewer calories due to the fact that your body has less fuel than it would like.
But, the good news is that if you choose your foods wisely, you can increase your energy levels back up again so that you feel great as you move along with your diet.

Let's have a look at the top energizing foods that you should be consuming. Check Out Phen375

Oats

oats
Since carbohydrates are the primary source of preferred energy by the body, you want to avoid cutting them completely out of your diet. Instead, simply choose smarter, slower digesting sources of carbohydrates that won't spike your blood glucose levels and cause an energy high followed by a crash.

The perfect food to help you accomplish this is oatmeal, which can be prepared a number of different ways. Oatmeal is high in fiber, low in sugar, and only takes minutes to cook.

A half cup serving (raw) only provides 180 calories total as well, so it's easily added to almost of any diet plans

Egg Whites

egg white
The next food to be eating on your diet to help increase energy levels and ensure that you maintain your lean muscle mass is egg whites. Egg whites are great since they're very low in calories at only 15 calories per white and contain strictly protein content.

Since getting enough protein is important for muscle repair and rebuilding, which then ensures that you feel energized after hard workout sessions, meeting your daily requirements is a must. 
Egg whites make this easy.

Salmon

salmon
Next up on the list is salmon. Like egg whites, salmon is also a very rich source of protein, but in addition to that, it's also full of healthy fats.
Healthy fats are good to have in a fat loss diet in moderation because they are going to provide a longer term source of energy that you need.
Salmon should be eaten at least twice per week on any diet plan, so have a look over your current menu and make sure it's making an appearance.



Bananas

banana
Bananas are another great choice for when you're trying to increase your energy levels. Bananas are a very rich source of potassium, which is a micronutrient that is vital for proper energy levels in the body.
If you aren't getting enough potassium in your daily diet it is quite normal to experience higher levels of fatigue, so you really want to focus on getting plenty of fresh produce, the primary source of potassium in the diet.

One banana a day will go a long way towards helping you meet your needs.

Quinoa

quinoa
Finally, last but not least, don't overlook quinoa. Quinoa is another healthy source of carbohydrate that will supply the body with long lasting energy and is also a complete source of protein as well. For anyone who is using a vegetarian diet this tends to be far superior to having brown rice instead.

So there you have some of the top foods that you'll want to turn to in order to boost your energy levels and feel good while you're on your fat loss diet.


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Thursday, October 13, 2011

Safe Body Fat Level

Safe Body Fat Level

When starting up on a fat loss diet plan, very often a great deal of energy and focus is placed right on the exact body weight that you're at. You want to weigh a certain number of pounds or kilograms and that's all that you have on your mind: reaching that goal weight.

But, one thing that you should stop and think about for a second is what level of body fat you're at both at your current weight and what you will be at when you reach your goal weight.


Maintaining a safe level of body fat is incredibly important as there are negative health risks associated with being on either end of the spectrum.

Let's have a look at this issue further so you can see for yourself where you should stand.

The Dangers Of Too Much Body Fat

Most people are already quite aware of some of the biggest dangers of having too much body fat, but to summarize, when you have too high of body fat levels, you'll likely be experiencing higher overall cholesterol levels which could set you up for heart disease, you'll also be at risk for diabetes as the body tends to respond less to insulin when too much fat is present, and you'll also be putting your bones and joints at risk for health problems due to all the excess weight coming down on them.

All in all, carry too much body fat and you'll really be doing a detriment to your overall health and well-being.

The Dangers Of Too Little Body Fat

On the flip side of the coin, if you don't have enough body fat you could run the risk of nutrient deficiencies. Since many of the vitamins that the body needs are only fat soluble, if you aren't eating enough dietary fats in the first place, you likely won't be taking these nutrients in, and then since the body has such low fat stores, there won't be any place to store them.

Having too low of body fat levels can put your bones at risk for osteoporosis as well, especially if you're a female.

Those females who do suffer from very low body fat levels will also notice that they stop menstruating, so that's another negative health effect to be aware of.

Finally, when you have very low body fat levels you're also going to notice that you feel tired on an ongoing basis, are constantly hungry, and may not even be able to focus and think as clearly as you normally would

Your Optimal Range

So what's the safe body fat range?

For females who do require more essential fat, you want to be between 21-33% if you're 20-40 years of age and be 23-35% if you're over the age of 40. This is the recommended amount to maintain proper health and going outside of these ranges are what will bring about the problems listed above.

For males, they can be quite a bit leaner and have a healthy range of body fat set to 8-19% for the age group of 20-40 years and have a healthy range set to 11-22% for those that are 41-60 years of age.

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Wednesday, October 12, 2011

Common Reasons People Gain Weight

weight loss

Common Reasons People Gain Weight

If you’re interested in experiencing fast fat loss, it’s vital that you come to learn some of the biggest mistakes that many people make as they go about their plan and often completely steer them right off track.
It’s easy to overlook the smallest of things that could in fact be having a big impact on your overall progress, so by discovering what you must watch out for, you’re one step ahead of the game.

Let’s have a look at the most common mistakes that cause weight gain in others, so you can be sure they don’t hinder your results.

Neglecting To Plan
The first and most important reason why people gain weight is because they simply don’t have a plan in place. It’s an absolute must that you know precisely what you will be eating at every point in the day if you want to see the greatest success with this goal.

If you can come up with a plan and follow it, you know precisely how many calories you are taking in and can adjust this based on your real world results.

If you have no plan then you’re leaving weight loss up to chance. If you don’t plan for meals away from home and bring appropriate food items with you, you’re counting on the fact that you’ll be able to find something healthy while out and about.

More often than not this is not the case.
Plan to succeed and you will. Weight LOSS

Neglecting To Account ALL Calories
The second big problem is neglecting to factor all calories. You know how it goes, ‘Oh, but I was standing when I ate that, so it doesn’t count’.

Yes, it does. If you want to succeed with weight loss, everything will count. Beverages included. Don’t forget to tally up those 300-500 calorie smoothies or gourmet coffee that you down each day as well.
If you aren’t including these, you won’t see weight loss and will question why you aren’t moving forward. It’s due to the high intake of these beverages.

Neglecting To Factor In Individual Preferences
Another mistake to avoid is neglecting your individual preferences. Try and avoid going on a diet that you hate. If you do this, you’re setting yourself up to fail from day one.
Yes, you will have to make some changes and may have to give up the junk food that you do enjoy, but if you can’t stand the thought of cutting out carbs or using a low fat diet plan, don’t. There are plenty of diet approaches that can work well so you should easily be able to find one that you will enjoy.
Dieting really doesn’t have to be as torturous as so many people make it out to be if they just invest in some quality research finding the right plan for themselves.

Neglecting Physical Activity
Finally, last but not least, make sure that you don’t neglect physical activity. It’s very important that you stay active all the time as this will help you maintain a higher metabolism and help to give you more freedom with your diet.

One mistake is thinking that only diet matters. While it’s true that diet is the most important factor for losing weight, it’s the exercise that goes along with it that allows you to really change the way your body looks while you lose weight.

If you want a complete transformation, adding the workouts will be a must.
So there you have the top mistakes that some people make as they go about their weight loss journey. Do you see yourself in any of these? Check out Phen375
Phen375

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