Tips for preventing seasonal weight gain

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It’s usually the butt or the gut — especially this time of year, as temperatures start dropping and that cream of crab soup starts tasting good.

Tips to avoid seasonal weight gain:

• If you find yourself drinking or eating often to warm up: Put on a sweater,It sounds silly. But a lot of times, we are using food or drink to do something it’s really not designed to do.”
• Be choosy: “If someone brings in some cookies to the office, but you don’t really like cookies that much, don’t eat them,” Stern said. “Save those calories for something that is your favorite.”
• When you know you’re going to be in a tempting situation (such as a party), eat a high-protein meal or snack beforehand. “Plan your cheats,” .“People feel like when they go off the nutrition plan, they are cheating. Turn that around and take the control back.”
• Eat balanced meals throughout the day “so you’re not crashing and spiking, crashing and spiking and storing all that fat,”. “The golden rule for me is to never be hungry and never be full.”
• Do the math: “My philosophy is that you have to keep moving. It all adds up,” Tucker said. That could mean doing pushups while your toast is cooking — but not burning.
• Eat as your great grandmother did: Focus on eating whole, nonprocessed foods like whole grains, fruits and vegetables, Tucker said. “None of our grandmothers could just open a box of Rice-A-Roni.”

“It’s a matter of motivation and finding your source of fuel in life that pushes you,” said a friend of mine , who had cancer when he was a midshipman. The experience led him to live a healthier lifestyle and teach others as well.

“Once you’re a couple of minutes into it, you’ve already committed yourself. Just make yourself take the first step.”

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Midlife workouts can cut chronic disease

Facts and tips on self-control and exercise

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While the debate on whether or not losing and maintaining weight loss is about increased willpower continues, researchers have discovered a way to boost self-control.

A study reported in the Journal of Consumer Research has found that “consumers who control their diets eat fewer unhealthy foods because they are satisfied sooner. Researchers also found that “many consumers with poor self-control were able to establish greater control when they paid close attention to the quantities of unhealthy foods they consumed, because paying attention made them more quickly satisfied.

In fact, when the researchers asked participants to count how many times they swallowed an unhealthy snack, the participants were satisfied more quickly and demonstrated greater self-control.

Midlife workouts can cut chronic disease

Do you think it’s too late to make changes and start exercising? Think again. According to researchers at UT Southwestern Medical Center and The Cooper Institute, starting a fitness regimen — even in middle age — can help to reduce chronic disease at end of life.

So, it’s not just that exercise helps you live longer, the positive results continue until the end of life ­ meaning that the last five years will be better.

The Centers for Disease Control and Prevention’s exercise recommendations are: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and weight training ­ muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) — two or more days a week. Not only does exercise help you live better in the later years of your life, it can also help reduce the emotional toll of life’s daily grind. According a study by kinesiology researchers at the University of Maryland School of Public Health that was published in the journal Medicine and Science in Sports and Exercise, moderate exercise may help you to handle anxiety and stress for an extended period of time ­ meaning that the benefits continue even after your workout is finished.

The authors concluded: “If you exercise, you’ll not only reduce your anxiety, but you’ll be better able to maintain that reduced anxiety when confronted with emotional events.”

Participants were told to exercise for 30 minutes or to sit quietly. At first, both were effective at reducing anxiety. However, once the participants were emotionally stimulated, the “anxiety levels of those who had rested went back up to their initial levels, whereas those who had exercised maintained their reduced anxiety levels.”

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The Rapper 50 Cent Will Release His Fitness Tips by Christmas

50 Cent Will Release His Fitness Tips by Christmas

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50 Cent just keeps ‘em coming with something new, something innovative, something creative.

The rapper/entrepreneur is getting ready to publish his fitness tips in a new book, “Formula 50: A 6-Week Total Body Transformation Plan.”

Yes, you too can have a 50 body, but you’ll have to wait until Christmas to get those tips and tricks.

He said, “I had a strong desire to write this book because it is very important to me to help people make positive changes and take charge of their overall health. Formula 50 is a radical six week mind-body transformation plan geared to help readers develop mental toughness to achieve optimum results while offering a nutrition component.

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Fitness Tips For Increasing Your Health and Well-Being

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The world is not short of good fitness tips but the problem is that we have become really lazy towards our fitness and that is reason why our waists are growing and growing on. We know that we can do something about it but we usually don’t do it because of our laziness. If you are really serious in your fight against obesity then you must consider the following fitness tips:

1. Change doesn’t have to be Difficult

Most of the fitness tips that you come across today would ask you to go for long workouts in gyms and eat only salads and get registered with various high priced health clubs. By fitness tips, most of us think that we have to completely change our lifestyle and thus most of us never bother to think about various useful fitness tips. The fear of giving up your dietary habits is one of the obstacles between people and fitness tips.

2. Commitment

The first thing that you must have in order to go with good fitness tips is commitment. If you have strong will power and you are willing to improve your lifestyle, then every fitness tip will look feasible to you. You are not required to give up everything, rather you are only required to eat simple and better and go for exercises.

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You just have to replace your bad habits with good habits. For instance, you should replace sweet candies with fruits that are as sweet as candies. The only thing you need to change is your lifestyle choice. If you do it, you will look better, feel better. Here are some of the most common fitness tips that every dietary expert would give to you:

3. How Much Can You Eat?

Eating better doesn’t mean that you can eat as much as you want. Although you can eat whatever you like but in less proportion. Rather than having only two meals, you should have meals after every few hours but in less proportion in order to keep your metabolism high.

4. What About Water?

A great and proven tip is to drink as much water as you can. Experts recommend that you should have at least 6 to 8 glasses of water everyday. The more water you drink, the more sodium and fat you will flush out of your body. Drinking much water helps in suppressing the appetite as well. Drinking approximately 10 glasses per day really help in getting slimmer. Try to consume water before meal in order to decrease your hunger.

5. What About Exercise?

It is very important that you perform regular exercise. Even if you are eating less but are not bothering about regular exercises, then there are high chances that you won’t be able to reduce weight. Exercise is an integral part of any fitness program.

You are not required to join expensive gyms of s clubs for exercises. A 15 to 30 minute walk around your home or in a garden is sufficient. A stroll in a park after dinner is one of the most common physical activities advisable for every dieter.

Don’t count the number of minutes you walk or jog; just remember that something is better than nothing. If you make walking or jogging a habit or a part of your life then you will be able to improve your cardiovascular health and your lower body would be stronger. You can even try using stairs instead of elevators as an exercise.

If you’re serious about getting fit you need to make an easy to follow system or regimen of all these good fitness tips.

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18 Best Fitness Tips Ever

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You can follow the hereunder mentioned fitness tips and secrets to:
- Maximize the benefits from your physical exercise and supportive nutrition.
- Avoid any possible dangers/traps which might signal painful recoils and regressions.
TIP no 1
Try to find the golden mean between over-training and concrete, tangible fitness gains and benefits. Calculate attentively the intensity, frequency and duration of your workouts. You need quick and visible results but a burnout might prove disastrous.
TIP no 2
No workout program and no diet will bring long-term results if you don’t make a serious commitment. Feed your self motivation and self discipline. Look into the mirror: if your eyes spark then you can go on.
TIP no 3
Before you embark on your long and difficult trip to physical perfection try to dispel the most persistent fitness myths.
TIP no 4
Do not omit to integrate into your workout routines the warm up ritual.
Prepare your body for the hard exercise that is going to follow and considerably reduce the possibilities for a painful injury. Warming up relates both quantitavely and qualitavely to the kind,duration and intensity of the main workout.
It’s very true that lots of people omit this workout phase because it is considered as boring and it lacks the glamour of tough exercise. Huge mistake! About stretching: After the general warm-up you can do some active or passive static stretching. Try to avoid any type of dynamic or ballistic stretching. These are games for bigger boys!
TIP no 5
Also: don’t overlook the cooling down procedure! After the intensity of the main workout we need an adjustment period. Body temperature has to decrease and waste products to be removed from the muscles.
After 5 minutes of relaxed jogging you can devote 5-10 minutes to active or passive static stretching exercises.
Cooling down is critical for a quicker recovery and should be adjusted to the main workout.
TIP no 6
Every fitness program should by all means comprise in its exercise part:
a) Aerobic activities: to improve the cardiovascular system.
b) Strength or resistance training: to maintain/increase muscle mass, improve strength and protect bones.
c) Stretching: to increase range the of motion of the joints and muscles’ flexibility. Also to prevent from injuries and relieve from pain.
TIP no 7
Share your objectives and visions with some positive-minded people of your close environment. They will support you morally. Additionally, sharing of your goals makes commitment easier and giving up is not an option any more.
Tip no 8
Challenge yourself! Try always for a personal record,however marginal. Avoid the hamster mentality of endless walking or slow jogging on the treadmill etc.
Go for the real things:
- Circuit weight training/metabolic weight training.
- Anaerobic interval training or at least some form of HIIT.
Tip no 9
- No fancy fitness gadgets!No form of passive exercise(vibration training included!)
- No fad diets!
- No magic pills, potions and powders!
- You will have to try hard! You will have to sweat!
- Don’t fall prey to the fitness charlatans’ deceitful promises!
Tip no 10
There is no best time for fitness activities. The best time is this that best suits you and serves your schedule in an optimum way.
Tip no 11
Weight training: do not engage into endless repetitions looking for muscle definition. Definition is a pleasant side-effect of fat loss.
- Lift heavy enough to adequately tax your muscular system.
- Avoid split workouts if you are an amateur fitness enthusiast.
- Perform only compound,two handed exercises at 8 repetitions/set and minimal breaks between sets.
- Perform 2-3 short but really intense workouts per week.Beware of overtraining!
- Do some HIIT after your weight training session.
Tip no 12
The most important meals are the breakfast and the post workout meal (makes sense only after really tough workouts). If your workout is not challenging enough you don’t really have to bother!
Tip no 13
You can control your insulin levels–and thus your energy profile– by spreading your caloric intake into about 5-6 equivalent meals/day. Do prefer foods with a low glycemic index (and load of course). These choices will favor a better body composition.
Tip no 14
You absolutely don’t need a gym (except if you want to socialize or flirt!). Try bodyweight circuits or dumbbell circuits in the convenience of your your home. You will save money and time! Of course you will need some self-motivation for this!
Tip no 15
Never, ever quit. Time spent for a better physique is a valuable investment. You will be thankful for this when you catch your 40s.
Tip no 16
Mind beats body! Make your mental preparation. Fight to be consistent, disciplined and self motivated!
Tip no 17
The best nutrition in only few words:
- Quality protein.
- Tons of vegetables.
- Monounsaturated and omega-3 fats.
- Unprocessed, natural foods.
- Foods high in antioxidants.
- Minimal sugar,white flour and trans fats intake.
- No fad diets!
- No exaggerations!
- Consistency.
- Minimal emotional and mindless eating(a matter of mind).
Tip no 18
- Don’t follow the herd. Use your imagination. Try non conventional, functional exercises.
- Don’t get obsessed with perfection!
- Get obsessed with perpetual progress!

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