November 1st, 2012
November 1st, 2011
October 20th, 2011


  1. Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
  2.  High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout. 
  3. Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes. 
  4. Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
  5. Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise. 
  6. Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine. 
  7. Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction. 
  8. Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception. 
  9. One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form. 
  10. Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more. 
  11. Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time. 
  12. Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it. 
  13. Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time. 
  14. Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form. 
  15. Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill. 
  16. Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

(Source: skinny-me-for-twozeroonethree, via strivetobehealthy)

October 10th, 2011

It makes your body cling on to all of the calories that you eat, turning it into fat because it doesn’t know when it’s getting it’s next meal!  It’s a survival mechanism. 


It makes your body cling on to all of the calories that you eat, turning it into fat because it doesn’t know when it’s getting it’s next meal!  It’s a survival mechanism. 

(Source: downtownn, via healthyisalwaysbetter-deactivat)

October 2nd, 2011

I think i shall workout today.


I think i shall workout today.

(Source: , via strivetobehealthy)

September 27th, 2011


Take a look at these 10 situations that encourage you to eat when you’re not hungry, plus tips to cope in a healthier way.

To Cope

Emotions are a common eating trigger. Happy? You might eat a treat to celebrate. Sad? You might eat to soothe yourself with comfort food. Angry? You might take…

September 23rd, 2011


10 tips for a healthy weight loss

For many people the fight against obesity is a long and laborious road and too often it is a temporary event followed by a steady regain of the lost weight. Luckily, many invaluable strategies exist and with the proper perseverance and support, obesity can be defeated.

Regardless to the method a person chooses to get rid of the unwanted surplus of fat, here are a few tips to keep in mind when starting a weight loss procedure:

TIP 1 - Exercise - for a successful weight loss with physical activity, strive for a minimum of 5 - 30 minute sessions/week. Find something you enjoy as the possibilities of exercising are almost unlimited. Walking with a friend, swimming, tennis, jogging - enjoy its positive benefits and feel active and healthy.

TIP 2 - Keep a Diary – as it will help you keep a steady schedule and may also reveal some interesting facts, like you turn to snacks when different feelings or emotions are present in your life. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes and it will keep you focused on your initial goal – loose the accumulated weight.

TIP 3 - Lose weight slowly - the more quickly is a weight loss, the more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly with no more than 1-2 pounds/week.

TIP 4 – Try to keep a balanced diet – by making sure you have all the basic nutrients your body needs for a normal function. Carbohydrates and Hoodia are sugars that provide the body with energy, proteins are required for growth, maintenance, repair of body tissues, certain proteins transport oxygen, and you also need a small amount of fat.

TIP 5 - Never skip a meal - make time for breakfast as this is the first course you have after a long period of rest, providing you with the proper energy for starting an active day. Try to consume six small rather than three huge meals a day, with foods from all the food groups, helping to keep blood sugar levels steady, to control appetite and weight.

TIP 6 - Take your vitamins – when keeping a balanced diet you also need some sources of vitamin, so try to consume fresh fruits and vegetables daily. Vitamins contain antioxidants to protect the body’s cells and tissues from the damaging effects of toxic molecules called free radicals.

TIP 7 - Watch your portions - be aware of the amounts of food you consume at a sitting by learning to pay attention to your hunger level and stop eating when you feel comfortably full. Know the healthy daily calorie intake at a healthy person based on gender and age, as well as for those who are on a diet.

TIP 8 – Try to sleep and make time for relaxation – in case you don’t get enough rest, cortisol levels rise, making a person feel hungry and less satisfied with the consumed food. A number of medical studies have shown that stress can deplete important nutrients like the B complex and C vitamins and sometimes the minerals calcium and magnesium.

TIP 9 - Snack on whole grain, high fiber foods – When being on a diet it doesn’t mean that you are banned of your favorite snacks or food, chocolate is allowed from time to time just don’t overreact. Whenever you are in the mood for snacks, try replacing chips for foods high in fiber and low in sugar, like oatmeal, whole wheat bread or fruits.

TIP 10 - Avoid caffeine, cigarettes and alcohol – based on a study made by the American Institute of Stress, cigarettes, as well as caffeine

(Source: luxuriouslouboutin, via rubyreed)