The "Best" Frozen Shoulder Exercise

The most frustrating problem I encounter when treating a patient with frozen shoulder is apathy. When the patient arrives for their first therapy session they are usually in desperation mode because of the sleepless nights they have encountered over the past 6 months due to shoulder stiffness and pain. They are willing to do just about anything short of cutting off their arm to get rid of the pain and return function... at least that's what they say to my face during this all important first visit. "What's the best frozen shoulder exercise?" is usually one of the first questions I get, and the patient's apathetic expressions begins when I begin explaining that frozen shoulder treatment consists of a combination of exercise and rest, performed in multiple but brief sessions throughout the day. "Do you think going to a chiropractor would help me more?" has been another question on more than one occasion. "Not necessarily, sir" is the reply followed by "their are many techniques to treating your stiff shoulder, most of which are pretty good, but the important thing is that you are somewhere taking action".

Now I'm not trying to sound like a "self-help" guru, but taking daily action is the absolute crucial first step someone with frozen shoulder can do to help speed recovery. Despite popular belief, just resting the shoulder only makes it more stiff and painful when you have to move it.

Exercise

Now the next most important step is to avoid making it worse. Now as I just wrote the previous line, I can almost here the sarcasm laden reply of thousands of web surfers as they say "ya think?" However this is not as obviously simple as it seems. You see, in the world of injuries and recovery, my wife is known as a "tester". If she happens to have an injury such as a painful shoulder, neck, etc... then everyday, no, several times a day she "tests" that injury to see if it still hurts. For instance if reaching overhead pinches or hurts her shoulder, she will repeat this movement throughout the day to see if "it's getting any better". The point of all of this is to emphasize that if you happen to be a type "A" personality, then bulling your way through the day using your painful shoulder is not the answer.

This is not to say that you will not feel pain throughout the day during specific frozen shoulder exercise, because you definitely will. The important concept here is to realize the difference between "damaging" pain and "non-damaging" pain. Now I can go into a whole section on the difference between the two (which is out of the scope of this article), but basically "damaging" pain is pain you feel when, obviously, damage is being done to soft tissue, ligament, or bone. Damaging pain is often described with words such as "sharp", "tearing", "nerve pain", and "shooting". Most people automatically stop when encountering damaging pain (although some low-pain-threshold people will push through damaging pain).

By contrast, non-damaging pain is is pain felt due to shortened muscles, ligaments, soft tissue, connective tissue, or tendons and is often described with words such as "achy", "dull", "pulling", and "pressure". Certainly there are many more words to describe these two types of pain, but these are the ones I have encountered over thousands of patient visits over the years. The point of all of this is that if you do exercise and do not push through non-damaging pain with frozen shoulder exercise, you WILL NOT improve your chances of recovery. A trained physical therapist can help give you the best combination of frozen shoulder exercise to maximize your recovery.

The "Best" Frozen Shoulder Exercise

Rex Taylor (pen name) is a licensed Physical Therapist and Certified Hand Therapist (CHT). He writes various short articles, usually about physical therapy, often including helpful tips or hints that he has discovered through his experience over the years. His most recent article "The Perfect Frozen Shoulder Exercise" describes Frozen Shoulder and a program of tested frozen shoulder exercise which gets results. This article is located at http://stop-my-shoulder-pain.com/the-best-frozen-shoulder-exercise/

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Varicose Veins: Exercise is the Best Treatment

Veins are supposed to contain valves that keep blood from backing up. When the valves cannot close properly, veins become varicose, blood backs up, causing the veins to widen and look like blue snakes underneath the skin. Since varicose veins swell because blood pools in them, the best treatment is to empty blood from the veins. When you exercise, your leg muscles alternately contract and relax squeezing blood back toward the heart, so running, walking, cycling, skiing, skating and dancing are ideal treatments, while standing or sitting increase blood pooling and widen the veins.

Varicose veins can be caused by a genetic weakness in the valves or an obstruction of blood flow, such as by obesity, pregnancy, tumors, clots or heart disease. Superficial varicose veins that you can see can cause a feeling of heaviness or aching, but they are rarely painful. Most varicose veins are best left alone. If you develop severe pain, usually in the veins in your calf muscles, you have to worry about a clot and should check with your doctor. Otherwise, exercise is the best medicine for varicose veins.

Exercise

If you have varicose veins, you may benefit from wearing support hose when you stand around, but not when you exercise.

Veins in your legs carry blood up toward your heart. When you stand up, gravity pulls blood down to your feet. Support hose squeeze the legs and help to prevent blood from pooling in veins and distending them.

When you exercise, the force of your contracting muscles keep blood from pooling so you don't need support hose. The pumping action of your leg muscles during exercise exerts such a strong force to empty your veins, that you don't need support hose. In hot weather, the support hose can act as a barrier to prevent heat loss. Your body temperature may rise and you may tire earlier. If you have varicose veins, support hose help to keep the veins from swelling when you stand, but it is unlikely that they are needed during exercise.

Varicose Veins: Exercise is the Best Treatment

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Type 2 Diabetes - Types of Exercise and Blood Sugar Levels!

Exercise is a very important tool used in the management of Type 2 diabetes. Exercise is just as important as diet and, in many instances, as important as drugs in managing diabetes. Researchers continue to investigate the merits of endurance-type (cardio) and resistance-type (strength training) activity. Most studies so far have looked at the benefits of either one or the other type of program.

Investigators in the Department of Human Movement Sciences, Maastricht University Medical Centre, in the Netherlands, reported results of a study comparing resistance and endurance-type exercises and their effect on 24-hour blood sugar in individuals with poor sugar tolerance and those with Type 2 diabetes.

Exercise

Their study, published in the journal Diabetologia November 2011, included:

• 15 volunteers with impaired sugar tolerance,
• 15 people diagnosed with Type 2 diabetics and treated with insulin, and
• 15 Type 2 diabetics treated with oral anti-diabetic medications.

They were all given the same diet for 3 days.

Their blood sugars were measured during a 24-hour period:

• after a 45-minute session of resistance-type exercise,
• a 45-minute session of endurance exercise, and
• a day of no exercise.

For all the three groups, blood sugar levels went down significantly during the 24 hours following their exercise program. Resistance and endurance exercises produced similar results. Abnormally high blood sugar readings were reduced by over one-third as the result of both types of exercise.

From these results it was concluded either resistance or endurance exercise could be helpful if it was incorporated into a regular program of treatment for Type 2 diabetes.

Endurance-type (or cardio) exercises are those that increase your pulse rate and the rate of breathing.

• fast walking,
• running,
• aerobics,
• swimming, and
• bicycle riding are typical examples of endurance exercises.

Housework such as mopping and gardening activities, for example raking leaves, fall into the category of endurance activities, as does dancing. Parking far from the office and walking upstairs instead of taking the elevator can provide some physical activity throughout the day.

As endurance for the exercise is increased, so is general endurance, making people feel generally healthier after a hard week at the office or during final exams.

Research has found people with Type 2 diabetes who do eight weeks of aerobic exercise wind up with their HbA1c levels about 8 percent lower than nonexercisers.

Resistance-type (or strength training) physical activities are those in which muscles are moved against opposing forces.

• lifting free weight or using weight machines, and pushing against a wall are examples of resistance exercises.
• large rubber bands are sometimes used to provide resistance, or
• a person's own body can provide resistance, as in performing push-ups.

This form of exercise builds muscle, and that extra muscle soaks up more blood sugar in the form of glycogen.

Consult your doctor first, plan an exercise program, and start your new exercise program.

Type 2 Diabetes - Types of Exercise and Blood Sugar Levels!

To discover answers to questions you may be asking yourself about Type 2 Diabetes, click on this link... Natural Diabetes Treatments

Clicking on this link will help you to learn more about Type 2 Diabetes Solutions... Beverleigh Piepers RN... the Diabetes Detective.

Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2011 - All Rights Reserved Worldwide

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Stop Squeezing Your Pimples - 7 Safe Ways to Get Rid of Pimples

It's everyone's worst nightmare. Waking up the day before a
special event to discover a big, red pimple baring itself for all
to see right on your face!

Here's how to get rid of it quickly and safely:

Exercise

1. Don't ever pinch, squeeze or pick at a pimple. This only
causes it to become more red and inflamed, and will spread the
bacteria and oils that caused it in the first place, to other
parts of your face! It can also lead to scars.

2. Every 30 minutes, apply an ice pack to the pimple and hold it
there for about 2 minutes. This will decrease the swelling and
redness and help shrink the inflammation and pain that sometimes
comes along with it.

3. They don't call it concealer for nothing! Covering the pimple
with a light dose of flesh-tinted concealer can help mask it when
you're in a hurry. It also helps cover up that oily shine.

4. Cleanse your skin 2-3 times a day with mild, unscented soap or
a specialized acne cleanser that has no harsh chemicals (such as
lye). Scrub skin gently with an exfoliating pad or washcloth, but
don't rub too hard, otherwise you'll sap your skin of its own
natural oils, which help to repel buildup naturally.

5. Apply a cream or ointment containing benzyl peroxide or
salicylic acid (many over-the-counter acne medicines contain
these ingredients) to the blemish or around the entire facial
area. Note that these ingredients both have a tendency to dry
out skin if used too much and are not recommended if you have
sensitive skin.

6. Wear oil-free makeup whenever possible. These types have less
of a tendency to cause the pore buildup that results in
blemishes. Remove your makeup nightly and cleanse with an
acne-fighting medicine to remove dirt, oil and makeup from deep
within the skin.

7. If you're in need of a quick fix, a dab of toothpaste on the
affected area right before bed can help soothe irritation and
reduce redness. Pressing and holding a wet tea bag or a cotton
ball with a dab of lemon juice against the blemish for five
minutes can also reduce swelling and redness.

If you follow these tips, chances are you'll notice a significant
difference rather quickly - often within a day or two. If
pimples become a recurring problem or worsen, your doctor or
dermatologist can suggest a daily skin cleansing routine that
will suit your skin type. Other long-term remedies, such as
facial masks, diet adjustments and increasing the amount of water
you drink can also help combat outbreaks.

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

Stop Squeezing Your Pimples - 7 Safe Ways to Get Rid of Pimples

Emily Clark writes articles on a wide range of health and lifestyle topics. She has an excellent selection of tips about wheel chairs cushions [http://mobilityaidcenter.com/blog/selecting-manual-electric-wheelchairs/] posted on her blog and if you need information on pride wheelchairs [http://pediatricdentalctrenid.com/buying-a-wheelchair-electric/] then this is an article you should not miss.

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Fasted Cardio - Exercise on an Empty Stomach

Is working out right after a good night's sleep a method you've considered? If doing this burned additional fat, would you consider doing it? I am going to talk about the advantages of doing exercise on an empty stomach in the morning. To summarize, certain research indicates that fasted cardio and sometimes fasted exercises trigger additional elimination of fat. Some people think, though, that when workouts are performed without eating, the intensity level goes down and the exercise does not work as well at burning fat. Even other people say that exercise on empty stomach actually causes a decrease in muscle mass. So, what is the truth?

Benefits
The basic reason people give for doing morning cardio is that you will eliminate more fat more quickly because your body is working with lowered glycogen or carb levels. You might have heard fitness experts state that you have to workout for 20 minutes prior to burning any fat during a cardio exercise. The reason for this is the same. By eating prior to working out, your body will be saturated with glycogen, which means you will have to work out for a longer period of time before you can burn any fat. This idea works for all workouts, not just morning cardio. If you do cardio exercises or weight lifting after fasting (going between 3 and 4 hours between meals) you will receive the same fat elimination advantages. In principle, working out in the morning will give you the greatest benefits because your body will have used all its glycogen over night.

Exercise

Drawbacks
As in all other situations, I do not think any rule applies 100% of the time. Many people will have some basic queries when it comes to whether or not fasted cardio works. Certain people think that no matter if you are burning fat or glycogen, you will lose weight because you are burning calories. The basic formula for dropping weight is to use more calories than you consume. So, fasted cardio is not going to give you better results than any other exercise. Other people think that glycogen does not lessen when you are asleep. They wonder if the body is able to use glycogen when it is asleep and not in motion.

Moreover, certain people are not able to work out effectively after just getting up. This can be a huge problem when motivating someone to do the workout. Right after the birth of my child, I did not do morning cardio for a long time because my body wanted more sleep. After all this time, I still do not lift weights when I first get up. I do not feel like I have enough time to prepare my body properly to lift. I can perform cardio more readily since I get a nice warm-up from taking my dog for a walk around the neighborhood.

Myths
A couple of myths concerning fasted workouts must be addressed. One of the myths is that you will not be able to work out intensely if you have not eaten. You need to work out intensely in order to get EPOC and to burn additional calories after the workout is over. HIIT or high intensity interval training addresses this important issue. In my own experience, I run as quickly in a fasted state as I do after I eat in the evening. I do not alter how hard I work, even when I am on an intermittent fast. Some people even think that working out in a fasted state actually results in a more intense exercise because the body goes into emergency mode. Basically, the body shifts into a higher gear to give you the additional energy you need to complete the exercise.

The other myth that needs to be addressed is that you might lose muscle mass. This is a total falsehood as far as I'm concerned. A lot of people consume extra carbs and protein to give their bodies the necessary elements to develop muscles. But, these people generally eat all the time, so they are never in a position to workout without having eaten. But, you do not have to eat the way these bodybuilders do before exercising. If you eat properly throughout the day and keep lifting progressively heavier weight, your muscle mass will not decrease. If you find that you are unable to drop weight and you are unable to lift as much as you used to, you might be losing muscle. But, this is probably a result of dropping pounds too quickly and not a result of doing morning cardio or working out in a fasted state.

Fasted Workouts
I believe that research has yet to establish the validity of working out in a fasted state or fasted cardio, but there is no harm in giving exercise on empty stomach a shot. You could accelerate the rate at which you burn fat. Even if it doesn't speed up, you will still burn the same number of calories you would have if you worked out at another time. Your exercises will not be any less intense, and you will not decrease your muscle mass. I just started doing cardio on empty stomach like I used to do. I am very pleased to begin my day this way.

Fasted Cardio - Exercise on an Empty Stomach

About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips. Read more about performing morning cardio and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time. http://www.notyouraveragefitnesstips.com.

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How To Exercise To Get Rid Of Fat Hip and Thighs

Trying to lose weight in the thigh and hip area is one of the hardest challenges in weight loss. Women in particular have a tendency to accumulate fat in the thighs and it can get very unsightly especially when the thighs begin to get flabby.

Before you get into an exercise regime to remove that particular area of fat, understand that you will need to lose overall body fat and that focusing on only one area does not work. And although you will lose fat from all over your body, you will not lose it equally. If you happen to be pear-shaped woman, be patient about getting the results that you want because hip and thigh fat can be quite stubborn to get rid of. In other words you cannot spot reduce fat and hope to lose only your thigh fat or butt.

Exercise

Cardio exercise is key to changing the size of your butt and thighs. Cardio includes exercises such as jogging, running, jump rope, climbing, jumping, cycling, kickboxing - anything that gets your heart pumping and increases heart rate.

In cardio exercise, your heart rate must get to at least 65% of its maximum. Your maximum is 220 minus your age, multiply that by 0.65 to the 65% maximum. You need to do this 5 days a week for between 30-60 minutes a day. Eating healthy diet is necessary for any successful weight loss.

Here are some specific tips on how to lose your thigh fat:

* The stepper is an effective way to lose thigh fat because it focuses on the butt muscles and because the gluteal muscle group is the largest muscle group in the body, more calories are burnt using this compared to the other cardo machines.

* Another great exercise for butt and thigh is squats. This can be done with dumbells or with just the weight of your body. You must do this properly and should not get too far forward otherwise it focuses excessively on the knee and front of the thigh.

* Weight training helps in well toned and sculpted thighs, and because the lower body has the largest muscle groups, these muscles can elevate metabolism benefits. With increased muscle in the thighs, you can burn more calories while running because the thighs are now more powered to run longer and faster.

* For an even effective reduction of fat on your thighs, cut down on your carbs intake like potato, rice, grains, pasta. Use brown carbs instead like sweet potatoes, whole grain bread; increase your lean protein intake such as chicken, egg whites, cottage cheese, protein shakes etc.

Just remember that your body responds in different ways to fat loss or gain, depending on your age, gender and genetic make-up. Generally men store fat in the mid-section while women store fat in their hips, buttocks and thighs. Accept that fact and then consult your doctor or fitness instructor on the most effective ways to exercise to remove stubborn fat in your hip and thighs.

How To Exercise To Get Rid Of Fat Hip and Thighs

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Exercise Bikes: Which Way To Cycle?

Exercise keeps the body and mind strong and healthy. For those who suffer from joint aches and pains, exercise bikes might be a good option. They are also a great tool for people looking for a high intensity, cardio workout with a low-impact on the lower extremities. Workouts can be scheduled in any type of weather, and traffic is never a concern when you're riding indoors. Here are some things to consider.

First, find an exercise program that works for you. Purchasing equipment without some sort of research or experience with the product will lead to a dusty piece of equipment taking up space in your home. Exercise bikes are a convenient tool for beginners or advanced athletes. The key is matching the equipment and program to the user.

Exercise

Decide on the right bike for your needs. Upright exercise bikes are similar to road bikes. They are for those who want the freedom to stand on the pedals for a more strenuous workout, or have more movement. The seat can be uncomfortable, but padded seat covers or bike shorts can help remedy this problem. Recumbent bikes have a larger seat and a backrest, and the rider's legs are out in front. People who prefer a longer, slower workout would probably prefer this type of bike.

Next, think about your goals. Exercise bikes are versatile in that they provide cardio training for weight loss and strength building in the lower body. For those lacking the time to go to the gym, a bike can offer a way to exercise at home and in less time. Upright bikes are perfect for high-intensity interval training, and not only build muscle in the legs, but also in the lower back and triceps. A study out of Canada's McMaster University showed that high-intensity training can be as safe as traditional, long and steady cardio routines. The study found that 10, one minute sprints on exercise bikes, three times a week, worked as well at building muscles as hours of steady, less demanding rides.

For those who are interested in steady, longer workouts in front of the television or with a good book, either upright or recumbent bikes are perfect. People with knee and back problems, or those who need low-impact exercise for rehabilitation purposes especially benefit from them. Many think of a recumbent bike as easier than an upright, but legs still get a strong, muscle-building workout. Since you are seated against a backrest, the legs must work harder to pedal since there is no body weight helping you along.

Research exercise routines for exercise bikes to determine the best fit for your needs. The best way to stick with an exercise program is to mix up routines and keep things interesting. Choose strength training one day and high-intensity, speed training another. Exercise bikes are a great option for those looking to lose weight, build muscle and keep joints healthy. Make sure you try out all types of exercise bikes to find out what is most comfortable and fitting for you.

Exercise Bikes: Which Way To Cycle?

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The 5 Key Benefits of Eating Healthy

Most of us know that the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. We can lower our risk of illnesses like heart disease and diabetes as well. Another key benefit of eating healthy is being able to maintain a healthy weight. In this age of epidemic obesity, this is one of the simplest weight loss plans.

But how many of us teach these benefits to our children, and insure that the habit of eating healthy becomes a part of their daily lifestyle? If we did, we could see healthier, happier children, and teenage obesity could become a thing of the past. Here are the 5 major benefits of eating healthy every day:

Exercise

1. Eating healthy is probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes. By eating healthy you are boosting your energy levels, improving your bodily functions, and helping to improve your immune. By eating a healthy diet and combining this with exercise you could end up leading a longer and more vibrant life.

2. You will meet your daily nutritional needs. Your daily food intake should include some amounts of grain, fruit, vegetables, milk (or other dairy products), beans, oils, and protein. There are vitamins and minerals in healthy foods which can boost your immune system and shield you from many common illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often linked with such serious diseases as cancer and diabetes.

3. You will enjoy life more and have more energy to face the tasks before you. Healthy eating can reduce your stress levels. Combine this with daily exercise and you will increase this effect even more.

4. You will sleep better and be more rested when you wake up.

5. If you are currently overweight, you will be able to lose that weight more easily - and maintain it long term! Most people who lose weight with fad diets gain it right back again when they go back to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that weight once and maintain it long term.

Once you implement a healthy diet, you will be surprised at how fast you will start reaping these rewards. The benefits of eating healthy will continue to reward you for the rest of your life.

The 5 Key Benefits of Eating Healthy

Healthy Eating every day does not have to mean time-consuming menu preparation or boring meals. To discover delicious alternatives you never knew could be healthy, be sure to check out my Eating Healthy blog at: http://www.eating-healthy.org

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Exercise Program - What Benefits Can People Get

The kind of exercise program being selected will depend on the fitness objectives of an individual. The kind of workouts an individual will perform and the procedure he or she takes in doing such workouts will also depend on whether to develop muscle and stamina, tone as well as reduce weight or simply keep in shape to become healthy.

A person who desires to develop muscle and stamina through a muscle-building program, always stick with the right set of repetitions. It is important to concentrate on the good and bad of every movement for each repetition. Gently increase the weights as working out to help pressure the muscles. Otherwise, the muscles will remain having the same size and will no longer expand or increase. There are many methods and programs utilized in building muscles. Explore and utilize the superb exercise program that is beneficial.

Exercise

Individuals are working out for dissimilar reasons that include bodybuilding, toning, weight reduction and more. An exercise program is a group of workout regimens that are suggested for people based on their particular health conditions and workout needs. Several combination of workout is entailed in a training program to achieve the goals. For example, those who want to reduce weight, a suggested routine include aerobics, stretching, and strength training at least twice a week. Moreover, if an individual desires to develop muscles, then an exercise program must be altered by combining strength training and stretching at least thrice a week.

Today, the interests of the public about the advantages of exercises continue to increase, thus the professionals who are creating them. Therefore, it is necessary to acquire a realistic type of exercise program and do not just agree on affirmations. Make sure to create achievable objectives all the time.

The initial procedure in creating a beneficial exercise program is to determine to objectives and the particular needs on a person. Before trying to adapt any workout regimen, it is also important to talk to an expert or a doctor. Keep in mind, a professional trainer can educate precise combination of activities depending on the needs of a person. The kinds of workouts and the intensity suggested should level the body's resistance. Without following the right instructions, the possibility of getting hurt is obvious.

Combine with proper workout routine, proper dieting program is important. Do not consume unhealthy foods while doing exercises because it will not aid in attaining the goals. Nowadays, fat burners, stimulants and dieting supplement are becoming famous and it is important to consult a doctor or a professional to prevent any negative effects.

Exercise Program - What Benefits Can People Get

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Exercise Schedule For Weight Loss

With reduction of calories we have achieved one portion of the plan and with exercise we will achieve the other. Remember, we have to under take exercise with a dual objective in mind.

Burning the excess fat already stored in the body (a kilo of excess weight represents around 7,000 calories).

Exercise

Stopping further accumulation of fat.

Typically, exercise and diet schedules should advance gradually. The schedule should be customized according to the lifestyle of the person. My personal observation is that clients and consultants are over-enthusiastic in the beginning but the enthusiasm fades with the time.

The prime reason for this is that the exercise schedules often fail to match the lifestyle of a person or are too stringent to follow in real life. A health consultant should draft an exercise schedule accordingly. I personally feel that walking is one of the best and most natural ways of losing weight. I have had great success with it. In fact, because of regular walking (I walk around 20 km per week) I have been able to maintain the same weight levels for the past 15 years.

To start with, live an active lifestyle wherein you exercise a minimum of 30 minutes (15 minutes of vigorous exercise and 15 minutes of low or moderate exercise) per day.

In my programme, we gradually increase the duration of exercise to a minimum of 45 minutes per day (30 minutes rigorous and 15 minutes low or moderate exercise).

The key here is consistency. Often, I have observed that people tend to complete their schedules on the weekends, which is not right for the basic reason that the body is overloaded on the weekends and totally free during the week.

When I say 'exercise', I do not mean pumping iron (of course, you can also do weight training) every time. What I mean is making your body move - and this can be done by walking, climbing stairs, household work, etc. There is no dearth of activities that we can enjoy and simultaneously lose weight. It's just a matter of commitment and resolve.

Once we have achieve that ideal weight, the next step is maintaining it, which is little difficult than the first part. This is the phase during we say, 'Now that I have lost that excess baggage, indulge in all those tempting foods and bad lifestyle . But before you do that just close your eyes and think all the good things you can do now and all the difficultive faced when you had that excess weight - I am sure you will get your answer.

Always find a person can be your mentor and to whom you can be accoudle. This will help you in not regaining that weight your good and healthy habits on the backburner. Regularly check your weight and be calorie conscious.

The third important point our weight-loss programme is managing hunger. This ilised on eating balanced meals in which most of the calorie come from foods with high volume and low energy . For example, if we compare raisins (dried grapes) with grapes, we will find that after eating one-fourth , one would probably continue eating; but it would be difficult to consume more than 3/4 - 1 cup of grapesh servings have 110 calories each, but the fresh grapesfull of water. Water is a key ingredient in managing hat, but not the water you drink with the meal. Studies shomat it fills up the stomach but doesn't influence satiety. But the natural water in fruits and vegetables or in broth-based soups makes one feel full, that is, satiated.

Very low energy density Most fruits and vegetables, skimmed milk, and broth soups. Eat as much as you like.

Medium energy density: Includes meats; cheeses; fried food; salad dressings. Eat in moderation.

High energy density: Includes chips; chocolates; candies, cookies; nuts; butter and full-fat milk. Try to eat as less as possible.

One important tip for hunger management is to have a broth-based soup or a big, low-calorie density salad at the beginning of the meal.

You can have all those tempting foods but on your terms. 'Fhe day you have more calories you ought to slog more to burn them! Remember, at the end of the day it's you who has to decide how you wish to live. Whether you want to be a slave to your temptations or master them is up to you. Follow the Safe-n-Sure Weight Loss Programme honestly and I assure you that your weight will never be a problem ever again, making life all the more lighter and pleasant.

Exercise Schedule For Weight Loss

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Pregnancy Exercise - Why You Must Stretch While You Are Pregnant

When you think of a typical pregnancy exercise program, stretching and warming up are easily forgotten. But they are a MUST for any safe and effective workout.

Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of ways:

Exercise

1. Prevents injuries by pulling your body gently back into balance.

2. Increases circulation - more blood flow to the muscles means a healthier muscle.

3. Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from feeling sleepy during the day.

4. Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain, headaches and other common complaints.

5. Enhances your workout by increasing your range of motion.

6. Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not being flexible enough. So, it's important to stretch only those muscles that are tight and to combine your stretching with a good pregnancy strength training program.

Top Ten Tips for Stretching Success

Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to stretch.

Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.

1. Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.

2. Stretch only those muscles that are tight.

3. Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.

4. Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.

5. Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.

6. Hold stretches for 20-30 seconds each.

7. Never bounce while you stretch.

8. Stay relaxed and breathe deeply to help lengthen your muscles.

9. Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.

10. Stretch after your exercise session too, to help your body cool down and prevent injury.

There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.

Pregnancy Exercise - Why You Must Stretch While You Are Pregnant

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

Thanks To : What is Pregnancy World Health Club Help Me Sleep Well