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Proper Eating For Your Body Shape

We live in a wonderfully adverse world filled with people of all different colors, languages, and shapes. With this adversity comes the need for many things to be customized. If you speak Spanish it would be tough for you to converse with someone who only spoke French. We also buy clothes that will best fit our varying body types. So in saying all of that it seems only practical that our diet and exercise routines should reflect what is best for our specific body shape.

Before we figure out what type of body shape you are I’d like to go over the 2 main types of fat stored in the human body. Understanding this will help you understand why certain body shapes are more prone to certain diseases than others.

1. Subcutaneous Fat: This fat is situated between the skin and the muscle. It is the culprit for you not getting that 6 pack you’ve always wanted.

2. Visceral Fat: This fat is located behind the muscles of the torso and covers the organs. If you have an excessive amount of fat it can cause stomach distention and firming. (not the good kind of firming) This type of fat is linked to higher risk of heart disease because of its location. It literally hangs all over the heart, liver, pancreas, etc…

Now to transfer that into body shape types would be to say there are people who are apples and people who are pears.. Here’s how you can spend 10 seconds to see which one you are.

* Apples: are typically larger around the midsection with very limited fat on the arms and legs. AKA the “Beer Belly.” This type of body shape is at a much higher risk of heart disease since it is primarily composed of visceral fat.

* Pears: have smaller waists in comparison to their hips and legs. This body shape is composed mainly of subcutaneous fat and is of a much less risk of heart disease than apples.

* Banana: If you are skinny all over then you may not make a connection between the shapes above. The truth is that most banana’s, if they ever put on any weight, are apples.

Now that you know what body shape you are then it’s time to figure out what kind of diet and exercise you should be doing to help keep you in shape.

If you are an Apple then you have to be careful on the amount of simple sugars that you intake. Simple sugars are those found in fruits, candy, non-whole grain breads, alcohol, pastas, etc… Now I’m not suggesting that you go on a NO-carbohydrate diet but look into healthy alternatives like the South Beach and focus on veggies and lean meats. For your exercise program you will need to really hone in on cardiovascular training and keep your intensity at a rate in which you can keep up the activity for at least 30 minutes. Do total body strength training 2-3 days a week and cardiovascular training 4-5 days a week.

If you are a pear then focus on the amount of simple sugars and saturated fats that you are in-taking. You diet should be composed of, similarly to the apples, lots of vegetables and lean meats. Now the difference is that for apples you HAVE to stay away from those sweets and for pears you HAVE to stay away from those saturated fats. Pears should focus on putting on plenty of Lean Body Mass through weight training and a solid cardiovascular program. I suggest strength training 3-4 days a week alternating between lower and upper body (or push and pull muscles) and cardiovascular training 4 days a week using interval training. An example of interval training would be running lightly on a treadmill for 2 minutes then cranking up the intensity and running hard for 1 minute, then slowing it back down to a slow jog for 2 more minutes. Alternate back and forth until 30 minutes is up.

Understanding what type of diet and exercise your body needs is a critical component to being successful on a fitness regiment. It’s difficult to give you any real customized information without talking to you individually and I hope that the information above will at least give you an idea of what you should be doing. If you have any further questions then check out my resource information and shoot me an email.

If you would like to try out a 100% customizable at home online workout system that I designed and use everyday then visit http://www.therpmsystem.com

If you have any questions be sure to email me at justin@therpmsystem.com

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By jexxez4qoxm
August 12, 2010

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Anti Aging For Better Health

As children, we really never thought of the anti aging vitamins we receive in the morning as the future key to our better health. To us, these anti aging vitamins are mere supplements like candy that come in various colors, which enhance their attractiveness so that we would take them. In fact, we did not even view them as vitamins, much less anti aging ones! In our innocence we were so convinced they were just an attractive batch of candies.

Growing up, we face the challenges of aging and we begin to scramble for anti aging regimens and treatments that will protect us from the damages that aging brings to our overall health. In general, the effect of aging to the body is always a downscale. We lose stamina and endurance. The energy that once fills every inch of our body is nowhere in sight, not to mention the glow and the attractiveness we have come to know!

This heightens the effects of aging to a panic level, especially if you are the type to revel in all the fun that life has to offer. Hence the need for anti aging vitamins to augment the impending deterioration for a better life.

There are a handful of vitamins and supplement that you can try right now. Studies show that when you take anti aging vitamins regularly, they give you a potent defense against the harmful body function slide that aging brings.

One example of such needed supplement is Vitamin E. You may be very familiar of this wonderful vitamin because it is all over the health market because of its wonder effects on the body. Medical practitioners consider Vitamin E as the most important antioxidant. It protects cells and prevents damages to body enzymes.

With skin application, Vitamin E also protects you from skin cancer because it reduces the effects of the sun’s UV rays. What is more important is the ability of Vitamin E to reduce wrinkles – definitely something terrible that aging brings! The use of Vitamin E anti aging supplement will be very beneficial, more so when you augment it in your diet. You easily find it on various vegetables, grains, nuts, and dairy products.

Another vitamin crucial for better health is Vitamin C. Actually, Vitamin C, also known as ascorbic acid, is the most prevalent antioxidant in the body. Vitamin C’s helpful properties include effective synthesis of a substance called collagen, responsible for the strength and elasticity of the skin.

Vitamin C is perhaps very easy to find in most health stores, even in your local pharmacy. However, it is more convenient for your body if you will take your Vitamin C fix through the foods that you eat, particularly citrus fruits. This is because this anti aging vitamin cannot be stored in your body. It will only take what it needs then excrete the rest.

If you are looking for more anti aging vitamins that will provide you not only with better health, but also with better life, it is crucial to discover which vitamins are most needed by your body. It is not enough to consume random vitamins, you must learn which ones to prioritize for better results. Take this free vitamin recommendation in under minutes and be on your way to a healthier you!

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By jexxez4qoxm
August 11, 2010

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Adjustable Kettlebells – Why You Should Own One

The adjustable kettlebell is a beautiful design innovation. While the different designs of adjustable kettlebells can vary considerably, they all share one distinct advantage over traditional free weight sets or even entire sets of variously weighted kettlebells: they take up a whole lot less space in your home gym, garage or wherever you do your training. This can yield some dramatic advantages, considering that nobody has infinite storage space they can use for all kinds of equipment. Simply put, an adjustable kettlebell is going to let you train as if you had a well-stocked gym – because it pretty much is a gym you can carry around with you.

Adjustable Kettlebells are Good For Home Fitness

The adjustable kettlebell is designed pretty simply. It’s construction consists of a base, a handle, and plenty of room to stack on weight. Some kettlebells are just five to ten pounds (which is great for starting out, or if you are a very small person or if you want to do fast movements with it), while some others are up there in the 35 pound range (which are better suited to brawny bruisers and some seriously masochistic isometric holds). With an adjustable kettlebell, you have the option of engaging any one of these, with just a small amount of time spent on rearranging things for your kettlebell exercise training.

Another reason why an adjustable kettlebell is worth your time is because it’s also worth your space. Spatial considerations are a definite concern for a lot of people, especially if they live in an apartment where they cannot simply “leave some stuff out in the yard.” If you are a home owner, you have more options. But if you rent, or you already have tons of things cluttering up your life, an kettlebell that’s adjustable could be the most efficient piece of fitness equipment you could ever have in your home fitness cardio and strength training equipment.

So let’s review why an adjustable kettlebell needs to be among the main weapons in your personal fitness and strength training arsenal. For one thing, it’s a simple device that won’t crap out when the going gets tough. For another, it can adjust upward as your training gets tougher, and as you grow stronger. And for a third reason, it can be stored in places where most pieces of fitness equipment simply would not fit. No matter where you’re starting out, adjustable k-bells can help you go a lot further.

Kettlebells for fat loss

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By jexxez4qoxm
August 10, 2010

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5 Tips to Lose Body Fat Percentage

How to lose body fat percentage is a question which is bothering many people who worry about their appearance and care about their fitness levels. Body fat is a major factor in your overall health and in the way you look. Attaining a low body fat percentage can improve the way you look and feel and can also increase your energy levels and reduce fatigue.

5 Tips To Lose Body Fat Percentage

1. Break down your usual big meals to 4-6 small meals and snacks throughout the day. Our body doesn’t efficiently handle large quantities of food at the same time. What it does is turn more of our food into fat. It also lowers our energy levels (that’s why we feel tired after lunch). Breaking the same amount of food to small meals spaced throughout the day can greatly reduce our body fat percentage.

2. Sleep well and for enough hours — Try to get into a routine of sleeping. Our body craves sleep in order to develop our muscles and make sure all our systems are in order. Sleep for 6 hours each night at the very minimum. I recommend 7 hours.

3. Engage in some form of sport — Sports are a much more enjoyable cardiovascular activity than most of those you can do in a gym. Sports, even something like golf, get you out of the house away from all those fatty snacks, and on your feet. Of course, doing something more intense than golf like basketball, softball, kick-boxing classes, aerobic stair classes, tennis, squash, or racquetball is much more effective in terms of fat burning. You don’t need to be a professional athlete to enjoy sports. Just find some friends with similar interests and do it with them.

4. Exchange sodas for water, candy and snack bars for fruit — Finding less fatty and calorie burdened substitutes for the things you eat is an easy and highly effective way to lose your body fat percentage. Most sodas are sugar and calorie rich and they induce a sense of hunger which leads to more eating. Cut them down and go for water instead. Water is great for your body and also help to keep you less tired. Snack and candy bars should be exchanged by fruit which is just as tasty, more nutritious and far less fattening.

5. Go out dancing — Dancing is a fun way to party and burn a lot of fat at the same time. Go out dancing once in while, really party out, and the fat will melt off.

Follow these 5 tips and you will lose a great deal of body fat percentage, improving the way you look and feel.

To discover 27 additional nutritional tips to boost your metabolism rate and lose body fat, click here: Get A Flat Stomach And Sexy Abs.

John Davenport achieved his flat stomach and six pack abs. To read how he did it, click here How To Get A Flat Belly Fast.

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By jexxez4qoxm
August 9, 2010

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What Body Fat Percentage Do I Need to Have Great Abs?

It’s really a two part question isn’t it? The first part is the simplest. If you are a man you have to be below 10% body fat to have great abs. If you’re a woman you need to get below 16%. Now, the second part of the question is how do I get to that point? Well a lot of people spend a lot of time in the gym and never really get there. So, let me outline a sure fire strategy to get you to the right body fat percentage so that you can have great abs.

The foundation of this strategy is solid nutrition. Stay away from overly processed and highly refined foods such as soda, potato chips, candy bars and even white rice. Eat brown rice instead of white rice and wheat bread as opposed to white bread. The fact of the matter is that you want to eat foods as close to the way nature intended you to eat them. Eat raw or steamed vegetable, eat fresh fruit and nuts. Eat lean beef and bison, chicken, turkey and fish. You should also eat 4-6 small meals a day rather than 3 large meals.

Now that we’ve got a solid nutritional foundation let’s move on to burning fat. Did you know that the more muscle you carry the more fat you burn? So let’s start building muscle by doing compound exercises like the bench press and dead lift, the military press and squats. These types of exercises burn many more calories than curling and flies because they work multiple muscle groups rather than concentrating on one. These exercises also increase your resting rate of metabolism so you are burning more body fat over a longer period of time.

The next step is to develop a cardio regimen to effectively burn fat. You would think that the more miles you run the better. Not necessarily. While running a mile burns more calories than doing to 100 meter dashes, the sprints actually increase your metabolism so that you are burning more calories throughout the day.

If you’d like to find out many more tips and tricks to reducing your body fat percentage click here http://www.absnotflab.info. You can also read plenty of other fitness articles at http://absnotflab.blogspot.com/

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By jexxez4qoxm
August 8, 2010

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Sweet Fix: The Benefits Of Sugarless Candy

When you have a craving for a piece of chocolate or candy, nothing will satisfy until the luscious, sweet bite is melting in your mouth. For people who are trying to be healthy or lose weight, the benefits of sugarless products are hard to deny.

Experts say you crave chocolate when your body has a deficiency of magnesium. Eating a mouthwatering piece of natural chocolate as part of a healthy snack can provide your body with the nutrients it needs. When your body has enough magnesium you are less likely to suffer with mood swings, depression, PMS symptoms and irritability.

Moreover, when you go sugarless, you don’t have to worry about tooth decay and gum disease because sugar is a major culprit when it comes to your oral health.

Trim down with candy

Another benefit to selecting sugar-free candy and chocolate from the candy store is that you will lose weight.

People who have ever been on the South Beach Diet know they are only allowed sugarless candy and dark chocolate during Phase 2 of the diet. That’s because eating healthy chocolate and sugarless foods will not sabotage their diligent efforts to lose weight.

While dieting, it’s extremely important to keep blood sugar levels stabilized. Eating foods high in refined sugars can lead to an increased appetite. All the will power in the world won’t keep you from raiding the refrigerator and stalking the local all-you-can-eat buffets. So choose sugar-free products and you will stay sane on your diet.

Take your cravings to the dark side

When you start to crave chocolate, try a piece of dark chocolate, which typically has about 74 percent cocoa. Cocoa contains high levels of antioxidants, which benefit your health by preventing cancer.

But whether you choose dark, light or white chocolate or sugarless hard candies, you are indulging in something that will relieve depression, elevate your mood and bring back your passion for life.

Fred Goldman is the Founder of D-lectables. His company imports and manufactures high-quality sugarless candy. Hate the “aftertaste” of sugarless candy? We have your solution! Finally low-calorie, low-carb chocolates and more that taste like the real thing! You won’t know the difference, but your scale will!

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By jexxez4qoxm
August 6, 2010

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Lose the Excess Weight and Gain Your Confidence Back

Losing excess and undesirable body weight is something most people, if not everyone, want to accomplish so they look good whether they are in a swim suit or a pair of jeans and a polo shirt. By taking these steps they will regain their confidence in life.

It is truly difficult in our present life to lose the excess body weight for several reasons. Let me mention some major ones so you can have a better and clearer background, and then I will reveal to you how to go about it so you can look forward to your next visit to the beach or the Banana Republic Clothing Store.

Why It Is An Uphill Battle To Lose Weight

One major reason is that our food quality has gone South. The food industry has a cleverly designed machine to produce the mass volume of foods which are highly processed and unsatisfying to the health-conscious individual. A better explanation is that highly-processed foods are not nourishing to the human body.

So at the end of the day you get packaged food that tastes good because of the flavor enhancing chemicals, but it is not fulfilling. Therefore,.you keep eating more frequently because your body, or more accurately your brain is simply saying, ” I need more food.”

There is an abundance of good quality food that is full of vital nutrients to feed your body. But unbelievably, more people are being told to eat T.V. dinners, high fructose and other sweeteners of breakfast cereals, vending machine snacks, fake juices that are loaded with sugar and artificial colors, and the liquid candy aka: pop soda.

These are some of the man-made food creations, and they are making us fat. I urge you to avoid all these types of food if they are qualified to be called food. And start eating whole foods and learn to spend time to prepare your own meals, period.

We Are As Sedentary As A Rock

Our life as humans has shifted towards sedentary life. When we started the agriculture lifestyle modeled after the hunter and the food-gatherer, it was a life of movement (not sedentary) practically from dawn to dusk. But in our time, the sedentary life has a new meaning where most of sit and answer phones, use computers, and sitting around in meeting(s) for hours.

This type of pattern is going on everyday and it is ongoing for years. So what you have is not only more incoming calories and less expending of calories but sadly our bodies are becoming tight and dysfunctional where walking or hiking (God forbid) can be painful to our joints. And that leads to a more limited movement and maybe a dysfunctional and disabled body.

How to Start Losing Weight and Bring Your life Back

As I mentioned above, you need to minimize your dependence on prepared foods that come in packages and list ingredients that you can not even comprehend although you might have a PhD in our English language. When you read ingredients that you never heard of in nature and only biochemists can decode these chemical names, then it is good idea to avoid these types of food.

Eat food like your Grandmother or Great Grandmother used to make by purchasing minimally processed whole foods and take the time to cook them at home.

Start moving physically by taking short walks and then longer ones. After a few weeks start to jog or do trail hiking that includes up hills and down hills, and even perform resistance exercises whether in your home, outdoors, or a gym.

The important thing for you to understand is that you will lose weight and start gaining confidence by exercising little by little and more consistently.

And that will fuel the other part of the program until you reach your desirable body weight. But keep maintaining your active lifestyle as long as your body can. Your body needs to move as much as it needs to eat, drink, and sleep.

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By jexxez4qoxm
August 5, 2010

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4 Ways to Increase Your Daily Energy Naturally

It is 3pm on a weekday afternoon, and you are feeling sleepy, unfocused, and struggling to get your work done. Many times in the past you reach for a coffee, soda, candy or chips from your workplace vending machine. You feel a little energy for a short period of time, and then go back to the sluggish feeling you had before. Does this situation sound familiar?

You are not alone. The problem: You are choosing foods that deplete your energy and distract the body. Choosing foods with high sugar increase your blood sugar and then your blood sugar drops thus making you feel tired once again. Choosing foods high in fat increase our stress hormones and distract the body and compromise our ability to fight off colds and infectious diseases.

-The simple solution here is making a choice of foods that will give you energy. Some great choices here would be fresh fruit, 1oz. portion of raw unsalted nuts, low fat yogurt, high fiber-low fat protein bar, water, and unsweetened green tea. Your body will thank you by becoming energized, focused, and less stressed.

-Another way to increase our energy naturally is by taking breaks at work and getting some fresh air if possible. It would be helpful to take a walk at lunch break, but even short bouts of 5-10 minutes will increase our focus and benefit us both mentally and physically. Try asking a co-worker to join you-chance are there may be many people that would love to take a quick break and get some air. Include an unwritten rule of only positive conversation during the walk to add to the distressing time. It is recommended to get 30 minutes of exercise most if not all days of the week. Always consult your physician if making any major changes in your exercise routine.

-Surround yourself with people, music, and entertainment that give you energy, support you, and have a positive impact. Try to limit your contact with energy drainers and negative news. Energy is contagious-choose the positive ones.

-Sleep is a natural key element in your energy, focus and good health. Try and establish a bedtime routine and turn off the computer, television, and end the housework well before bedtime. Keep your room cool and dark. Some people benefit from the “white noise” of a fan, or sounds of rainfall or nature. It is important for all of us to try and get 7-8 hours of sleep on most nights.

Good nutrition, exercise, positive energy, and sound sleep habits can truly impact our energy and focus in a positive way. What changes can you make to increase your energy naturally? Start today!

My name is Christine Rackley and I am an Exercise Physiologist and Licensed Wellness Coach. My intention is to assist clients in reaching their wellness goals specifically in the areas of stress management, weight management, nutrition, physical activity and general wellness with a focus on prevention. My company is Wellness Evolutions, LLC and we guide with practical information and behavior change tools to help you achieve your goals to impact whatever it is that you are passionate about. You can learn more about me and get my free newsletter at [http://www.coachchristinerackley.com].

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By jexxez4qoxm
August 3, 2010

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5 Tips to Lose Body Fat Percentage

How to lose body fat percentage is a question which is bothering many people who worry about their appearance and care about their fitness levels. Body fat is a major factor in your overall health and in the way you look. Attaining a low body fat percentage can improve the way you look and feel and can also increase your energy levels and reduce fatigue.

5 Tips To Lose Body Fat Percentage

1. Break down your usual big meals to 4-6 small meals and snacks throughout the day. Our body doesn’t efficiently handle large quantities of food at the same time. What it does is turn more of our food into fat. It also lowers our energy levels (that’s why we feel tired after lunch). Breaking the same amount of food to small meals spaced throughout the day can greatly reduce our body fat percentage.

2. Sleep well and for enough hours — Try to get into a routine of sleeping. Our body craves sleep in order to develop our muscles and make sure all our systems are in order. Sleep for 6 hours each night at the very minimum. I recommend 7 hours.

3. Engage in some form of sport — Sports are a much more enjoyable cardiovascular activity than most of those you can do in a gym. Sports, even something like golf, get you out of the house away from all those fatty snacks, and on your feet. Of course, doing something more intense than golf like basketball, softball, kick-boxing classes, aerobic stair classes, tennis, squash, or racquetball is much more effective in terms of fat burning. You don’t need to be a professional athlete to enjoy sports. Just find some friends with similar interests and do it with them.

4. Exchange sodas for water, candy and snack bars for fruit — Finding less fatty and calorie burdened substitutes for the things you eat is an easy and highly effective way to lose your body fat percentage. Most sodas are sugar and calorie rich and they induce a sense of hunger which leads to more eating. Cut them down and go for water instead. Water is great for your body and also help to keep you less tired. Snack and candy bars should be exchanged by fruit which is just as tasty, more nutritious and far less fattening.

5. Go out dancing — Dancing is a fun way to party and burn a lot of fat at the same time. Go out dancing once in while, really party out, and the fat will melt off.

Follow these 5 tips and you will lose a great deal of body fat percentage, improving the way you look and feel.

To discover 27 additional nutritional tips to boost your metabolism rate and lose body fat, click here: Get A Flat Stomach And Sexy Abs.

John Davenport achieved his flat stomach and six pack abs. To read how he did it, click here How To Get A Flat Belly Fast.

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By jexxez4qoxm
August 3, 2010

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Cherry Tomatoes – "Nature’s Candy"

Ever go to the grocery store in the winter and wonder around looking for a great tasting, nutritious low calorie snack? Well look no more…the Cherry Tomato is not only a tasty snack but it’s also guilt free. In the winter it’s hard to find good tomatoes and when all the other tomatoes taste a lot like cardboard give the Cherry Tomato a try. Just pop a few of these juicy little morsels in your mouth and you’ve got a great snack and they don’t go straight to your hips. Cherry Tomatoes are better than candy… they are “Natures Candy.”

Ever grow Cherry Tomatoes? These smaller bush type plants are remarkably easy to grow and there are so many Cherry Tomato varieties to choose from. Some of my favorites are of course the trusty Argentina Cherry with its burst in your mouth tangy flavor and there is the Chocolate Cherry with its smooth mild taste. The Golden Cherry has a really sweet less acidic taste and not only tastes great in a salad but adds color to just about any dish. The Rainbow Cherry gives you a little of everything and what could be better than that?

The Cherry Tomato is smaller and sweeter than conventional tomatoes. They are a popular all over the world, and they can be found in a wide assortment of dishes from Mexico to Asia. They are also remarkably easy to grow, and they mature quickly in temperate zones. Since cherry tomatoes can get costly at the grocery store, a lot of people prefer to grow them at home, where they grow like weeds under the right conditions.

Happy snacking!

Penny’s Tomatoes

Hi, I’m Penny of Penny’s Tomatoes. I love gardening or I wouldn’t be here but I love learning too. We have a huge garden and have the same problems everyone else does…from blight to tomato horn worms. So lets discuss how your garden did this year.

My website PennysTomatoes.com offers not only a variety of tomato seeds but tips on how to grow them. I also have a recipe page and we are always looking for more. Also you can come to my blog and share experiences, favorite tomato recipes or just ask any gardening questions you may have.

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By jexxez4qoxm
August 2, 2010

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