Fitness6- Page

by: Jasdeep Singh These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot. Here are few Anytime and Anywhere Exercises:- a) Crunch Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down. Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it. b) Raising your Toes and then coming down. Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set. c) Push ups Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position. Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set. d) Wall Squat Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again. Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set. Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it. You can always try Yoga or Aerobics if you seriously want to shed off some weight .Muscle Building is one great way to keep yourself in shape and burn those extra calories. Get valuable Muscle Building Tips at http://www.weightloss-health.com/muscle_building_tips.htm ABOUT THE AUTHOR Jasdeep : for http://weightloss-health.com/ your complete and most comprehensive family guide on Health. Also get free tips and tricks on weight loss, perfect treadmills and a chance to go through other informative articles targetting various health issues at http://weightloss-health.com/

by: J. Bowler Are You Too Old to Pump Iron? By: Jean Bowler http://www.ageless-beauty.com Are you too old for weight lifting? Will weight lifting help you stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you're not too old to start. Dr.Walter Bortz, in The Journal of the American Medical Association, 1982, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are 'indistinguishable whether caused by age or inactivity.' He believed that exercise could delay many of the diseases associated with aging, adding 'at least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction'. As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we 'rest' it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, the sinews grow weak. It hurts to move, so we don't. More recently Dr Henry Lodge and Chris Cowley published a new book on this theme, "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they're not talking about light weights, but rather big heavy weights. In July 1983, Terry Todd wrote in Sports Illustrated that 'Anyone who has spent much time in what is sometimes called the "Iron Game" has, of course, seen weight trainers over 40 whose physiques were' surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age'research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat.' In 2003, the Centers for Disease Control reported that strength training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:arthritis, diabetes, osteoporosis, obesity, back pain and depression." Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training. I don't agree that we need to undertake heavy weight training to see substantial benefits. The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise. So start off with a weight that you can lift correctly for at least 8 reps, even if it's only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be suprised at how soon you will feel like you need to add a bit more weight. But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program ' lifting weights every two or three days. An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years. The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly. You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training. And you don't need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before. If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to. Start off slowly with light weights. Follow the diagrams in the book to make sure you're positioning your body correctly to avoid injury and obtain the best result from your workout. After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease. 'Use it or lose it' applies to just about every part of your body. Don't 'lose it' because of inactivity and disuse. This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program. By: Jean Bowler http://www.ageless-beauty.com About the Author Ms Bowler has taught ballet, gymnatics and aerobics and has been a personal coach. She is very interested in antiaging research.

by: Michael A. Smith, MD Supporters of the Atkins Diet claim that a low carbohydrate diet is a safe and effective method for losing weight. This article evaluates the low carbohydrate diet and specifically the claims made about ketosis. The Low Carb-Ketosis Link By severely limiting carbohydrates in your diet, the main energy source used by your body, glucose, drops to low levels. In return, insulin levels also drop. With low glucose and low insulin levels, the body turns to alternative sources of energy. Because of a significant change in your body's chemistry when on the Atkins Diet, certain metabolic pathways are turned "on" that are normally not "on" or run at very low levels. One such pathway involves the breakdown of fat, called Beta-Oxidation of Fats. Now, normally fats are broken down to produce energy when your body senses a need. But in the context of a low Carb diet, the normal breakdown pathway of fats is altered and an alternative pathway kicks in. This alternative pathway produces what are called ketone bodies. Ketosis is the term used to describe when ketone bodies are circulating in your bloodstream. The ketone bodies can be used as alternative sources of energy by, most importantly, your brain. In case you might be curious, the three ketone bodies produced by this alternative pathway for breaking down fat are acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are formed in your liver and then are transported to other tissues, mainly the brain. In your brain, they are converted back to a form that can provide direct energy during times of starvation. Here is the whole process... Atkins Diet lowers glucose and insulin (the body's main energy source) Alternative pathways are turned "on" to provide energy One alternative pathway breaks down fat and produces ketone bodies Ketone bodies represent the state called ketosis The brain uses ketone bodies as an alternative source of energy So, the Atkins Diet (and any low Carb diet) produces a low energy state (low glucose) that causes the breakdown fat using an alternative pathway that leads to the development of ketosis. So far it sounds pretty good. By limiting Carbs in your diet, you can essentially force your body into breaking down stored fat, the very thing you need to get rid of to lose weight. But there are problems... Atkins Diet and Toxicity Ketone bodies are toxic. Many supporters of low Carb diets claim that ketosis is safe. They state that they are natural byproducts of fat breakdown and even babies have high levels of circulating ketone bodies. First, they are not natural by-products of fat metabolism. The normal beta-oxidation of fats does produce ketone bodies but these are incorporated into the normal cycle of energy production, called the Krebs cycle. When ketone bodies are circulating in your bloodstream, it signals an abnormal physiologic state, called starvation. They are not incorporated into the normal energy cycle, the Krebs cycle, and spill into the bloodstream. Just because your body has the ability to transport ketone bodies to certain tissues and then use them for energy, does not make it a normal process. It is an alternative pathway that turns "on" only when your body is faced with depleted levels of the main energy source, glucose. Secondly, babies are not small adults. A baby's liver and brain tissue are made up of different chemicals and pathways, specifically geared to handle the high fat diet coming from mother's milk. These pathways change as a baby grows and starts to eat other foods. Eventually, the normal adult pathways are set up and the infantile chemistry used as evidence to support the safety of ketosis, stop working. But this is not even related to the fact that ketone bodies are toxic. In medicine, the three ketone bodies mentioned above are classified as toxic acidic chemicals. At high levels, they can cause your blood to become too acidic, a disease state called ketoacidosis. Granted, this is rare because most of the ketone bodies will be used by the brain as an energy source. Ketoacidosis is usually seen in type 1 diabetics. It is a medical emergency. So, is ketosis dangerous to your body? Yes and no. Yes, ketosis represents a state of starvation. Losing weight when the body thinks you're starving is the best way to guarantee weight regain. The weight will come back and come back as fat. No, ketosis will not cause ketoacidosis in non-diabetics. And as long as you have a large storage of fat, your brain will not starve for energy. The Final Verdict As an alternative physiologic state, ketosis is not dangerous, assuming the levels of ketone bodies do not increase to acidic levels. As a diet plan, ketogenic diets are not recommended because of the state of starvation they create. Your metabolism will eventually slow down setting you up for weight regain in the near the future. Ketogenic diets, like the Atkins Diet, may also be dangerous not because they cause ketosis, but because they promote high protein and fat intake. High protein diets, unless you're body building, increases urea production and can damage the kidneys. Supporters claim that this just doesn't happen, reporting that no kidney damage has occurred to the millions of dieters on Atkins Diet or other ketogenic diets. However, it is well known that microscopic damage can occur to the kidneys effecting their ability to filter the blood. But clinical signs of this damage may take several years to manifest. Chronic renal insufficiency is a concern for ketogenic dieters, which may cause problems in the years to come. Conclusion Atkins Diet and other ketogenic diets (low Carb) can be safe and effective in causing weight loss. However, I recommend keeping ketosis to a minimum and keep your carbohydrate intake above 50 grams a day. Don't follow the suggestions for reaching an "induction" phase. It's not necessary to turn "on" the alternative pathways described above and burn fat. Remember, healthy weight loss is to burn fat and fat only. But it also involves keeping your rate of weight loss around 2-3 pounds/week. The induction phase promoted by the Atkins Diet can result in a rate of weight loss far greater than 2-3 pounds/week. It may sound good to you now, but how does gaining it all back as fat sound? Because that will happen if you lose weight too fast. For more information on ways to experience healthy weight loss, visit www.weight-loss-professional.com/articles To Healthy Living! Dr. Michael A. Smith Chief Medical Consultant Diet Basics Website About the Author Dr. Smith is the Chief Medical Consultant for Diet Basics, a content based weight loss web site dedicated to all dieters fighting to lose weight. Please visit his site at www.weight-loss-professional.com/articles Just one visit and you'll be hooked.

by: Nicky Pilkington Large, bulging muscles like those found on the models of body building magazine covers are often what people associate with strength training. Of course, building muscles is part of this type of training program. There are other benefits that even women who don't want to 'bulk up' can appreciate. Stronger muscles can reduce your risk of injury to your back and other parts of your body. Since your metabolism increases when you strength train, you can also maintain a healthy weight. Body building that results in large muscles typically involves long, strenuous workouts. To experience the results just mentioned, you would just need to perform body building exercises for 30 minutes, 3 times a week. What makes the difference in results you experience with strength training exercises is the body building equipment you use. If you are interested in a moderate workout, you can simply add ankle or wrist weights to your existing low-impact workout. Adding a few extra pounds forces your heart and muscles to work harder. Weight vests are also an option if you are interested in defining your upper body. The key to success with this body building equipment is to make sure you don't put too much stress on your muscles, which can cause serious injury. Since these types of weights are easily adjustable, you can try out varying weight amounts to find the amount that will give you the best results without undue stress and strain. A common body building regimen for professional bodybuilders is to focus on one set of muscles each workout. You can choose any order you wish. Since you can work your abdominal muscles on a daily basis, body building equipment that includes a platform for performing abdominal exercises is a good choice. Smith machines is equipment that features stations for performing different exercises. These machines generally feature a bench that you can use to perform bench presses as well as crunches or sit-ups. These machines can cost upwards of $500, but low-end Smith machines such as the Body Solid Powerline that costs less than $500 are perfect for a basic body building program. For 'spot' workouts, bodybuilding exercises that focus on one muscle group, there are numerous types of body building equipment available on the market. Within this market there are numerous kinds of body building equipment for light-to-moderate body building exercises. A good starter piece of equipment that you can purchase anywhere is a chin-up bar. This equipment costs as little as $10 and fits in any doorway of your home. Push ups are perfect for any type of exercise program. Although you can perform pushups without special equipment, purchasing a pair of pushup stands can provide extra support for your wrists. This equipment is also great for traveling. Dip stands may not fit in your suitcase, but you can easily slide them in a corner of a room when they are not in use. Dip stands are used to perform exercises that work the arms and abdominals. If you're creative you can easily design other upper and lower-body exercises. The equipment listed here is only a percentage of what is available on the market. You can find more detailed information about body building equipment at body-building-equipment.com. About the author: http://www.body-building-equipment.comprovides reviews of the most recent developments in equipment and technique you can use to reshape your muscles.

by: Ryan Fyfe Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club: Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured. Sleep - When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before! Diet - Just as important as sleep it's important to ensure that your diet is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec. Set Goals - Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it's another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it's easy for your workout to get pushed aside when life gets busy. Visualize Success - It's important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success! Be smart about getting into body building to ensure that you will achieve success both mentally and physically. -- Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks. This article is courtesy of http://www.bodybuilding-area.com ' Bodybuilding Area. Which is a great web directory and information center for Body Building and related topics like Weight Lifting. About the Author Ryan Fyfe is the owner and operator of Web Design Calgary. He is also actively involved in: Bodybuilding Area. Which is a great web directory and information center for Body Building and related topics like Weight Lifting.

by: Sanjib Ahmad Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper. The reality is that most of us are not happy with our physical state and we are looking for solutions. We are not only looking for solutions, we are actually paying for them. This creates the natural demand for physical fitness programs. The variety of physical fitness programs does not indicate that one method is better than the other. Like neither is Coke better than Sprite nor Sprite better than Coke. It's a matter of preference and either one of them could quench your thirst. Variety is good. It gives us the freedom to choose. In spite of having a good supply of effective fitness programs and variety, I think the failure to benefit from such programs lie in us. We are not organized enough or do not have the time to practice them. Because of our work and careers the time investment becomes difficult. I remember the last time I enrolled in a Martial Arts course. After a few weeks I could not keep up with it because it required 2 hours of classes, 3 days a week. That's only 6 hours a week. Yet I could not find time for Martial Arts from my daily work schedule. That is the reason why the 2-minute fitness program caught my attention. Anyone can afford to spend 2 minutes. Tony Bahu founder of the 2-minute fitness program provides a full workout composed of minutes only. If you failed earlier in elaborate fitness programs, the 2-minute fitness program may be the right program for you. As you don't have to invest large amounts of time in the program, you will probably not give up so easily. More information about the program can be found here: http://health-fitness.marc8.com/ebook-info.php/name/2_minute_fitness/toc_id/6-0-11-17 About the author: Sanjib Ahmad - Freelance Wr2024 and Product Consultant for Business.Marc8.com ( http://business.marc8.com/). You are free to use this article in its entirety as long as you leave all links in place, do not modify the content, and include the resource box listed above

by: Emily Clark Getting and staying in shape doesn t have to be dull and boring! Try some of these fun fitness activities to make your workout time more enjoyable. MUSICAL EXERCIES Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones. FUN IN THE SUN Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you ve been dying to try and some frozen berries in your carryall for breaks and have a sense -ational time. FITNESS CLASSES Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once. VCR / DVD Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home. GYM / FITNESS CENTER Dig out those coupons you ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy! JOURNALING Spice up your logging routine with an inexpensive 2024 new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit. So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that All work and no play makes Jack a dull boy stuff. Workouts plus play make Jack a fun, fit boy! 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. About the author: Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.

by: Dean Iggo It always amazes me when people say "Home Gyms are expensive! I just don't have $1000's of dollars lying about" These people obviously haven't looked very hard because nowadays home gym equipment doesn't have to cost 2, 3 or even $4000 dollars. Below are 5 great alternatives that won't cost you the earth but can do just a good a job as many of the commercial fitness equipment found in local gyms. 1. Dumbbells For resistance weight training you can't go past dumbbells for their practicality and versatility. You can perform any number of exercises with dumbbells that even the more expensive weight machines can't do. These days you can get adjustable dumbbells which allow you to use add or remove weight from a single dumbbell with a simple pin, just like with traditional pin loaded weight machines. This feature means you don't have to buy different weight dumbbells for different exercises and you save on floor space which can be used for cardio equipment like ellipticals or treadmills. You can easily get a good quality quick change dumbbell set for less than $500. At that price you'd be silly to spend money on larger, muscle specific equipment even if you did have extra cash floating around. 2. Remanufactured A lot of people these days are buying remanufactured exercise equipment, and for good reason. Remanufacturing involves taking a used machine and completely restoring it with new parts to make it look, feel and function like a new machine. Often the only part of the equipment that is not brand new is the frame. By buying remanufactured or refurbished fitness equipment you can realistically save 50% off the normal, new retail price. 3. Used Buying used or second-han2024uipment can be a cost effective way of setting up your home gym. The only problem is you don't know how the previous owner treated the machine and if it has any problems. The last thing you want is for the machine to breakdown 6 weeks after buying it and finding out that it's not covered by warranty. Sometimes the actual machine may seem like a bargain but future unforeseen expenses may make you regret your purchase. If at all possible get to test drive the machine and ask about the warranty. 4. Buy direct from the factory Some online stores offer factory direct fitness equipment. By doing this you cut out the middle man and save big time. Remember just because it is cheap doesn't mean its poor quality. With so much competition online these days online suppliers are cutting costs to get market share. That means more money in your pocket!! 5. Added bonuses from reputable online suppliers Some online suppliers will include free shipping with their products. This can greatly reduce the cost of piece of equipment if you add delivery to it. Also make sure you check out the machines warranty. You can save yourself a lot of heart ache down the road if you make sure you're covered by a decent warranty which included motor, parts and labor. Look for at least 6 months for parts and labor and 1 year for the motor for remanufactured equipment and 1-2 years parts, labor and motor for new equipment. Now that you are armed with this information go and have a look around yourself you'll be surprised at what you find! About the author: Dean Iggo is a keen fitness enthusiast and home gym user. He is also the webmaster of http://www.home-gym-buyers-guide.coma website providing unbiased home exercise equipment tips and reviews.

by: Tracie Johanson Do you remember the day you first joined your gym? Wasn't it a great feeling, knowing that you had finally taken that first step towards living a healthier life? Making a conscious, positive decision to improve is rewarding, and hopefully we've all kept that promise to ourselves. But try as we might, it seems that there's always a handy excuse to not exercise. While gym attendance peaks around January, it slacks off every March/April as people forget about their New Year Resolutions. Summer BBQ's and vacations tend to make people stay away from the gym, and six months later holiday parties and planning to the same thing. Finally, we can all relate to those days when we simply don't want to work out! The International Health, Racquet & Sportsclub Association, a trade association serving the health and fitness club industry, reports that the average health club member in the United States spends only about 90 days at the gym per year. The goal of this article is to help you STAY MOTIVATED to exercise! It's not enough to just help you with the 'how' of exercise we want to help you with the 'why' too! So what can you do to stay motivated? Here are five great ideas to help us all keep that inner fire burning .. 1) Find an exercise buddy! When we know that someone else is going to meet us at the gym at a certain time, we will automatically be much more likely to show up ourselves. After all, who wants to abandon their friend? Don t have a friend at the gym? Invite one along! She will appreciate the invitation, and will be much healthier for it! 2) Get to know people in the gym! Visiting with friends and family while we're exercising makes the time go by so fast it hardly even seems like we're doing something good for us. It's great to get out of the house or office and just have some fun with other people! 3) Talk with your doctor! We all know that exercise is good for us. From helping to prevent cancer to lowering our blood pressure to helping us fit into that swimming suit, exercise is the best thing we can do for ourselves. Even with that knowledge, it's sometimes encouraging to hear about our progress from our doctor. Here's a hot motivation tip: ask your gym for a copy of your fitness records (monthly body fat analysis and measurements) and then share that information with your doctor. He or she will be so happy that you're exercising, and will encourage you to continue! 4) Chart your progress! The CEO of a Fortune 500 company once said "What gets measured gets done", and that advice is as good for us as it was for that business. Take the time to keep a food journal, an exercise log, or simply write down your fitness goals. Post it where you will see it every single day (on the 'fridge, in the car, on the mirror, etc.). Life is just so busy these days, a constant visual reminder of our goals may be just the motivational push we need. 5) Give yourself a reward! Sometimes the 'big picture' can be too intimidating. For example, if you have 80 pounds to lose it's tempting to think "It s too much! I shouldn t even try." That s one of the biggest motivation-killers out there, so combat those discouraging thoughts by rewarding yourself for smaller accomplishments. Treat yourself to a manicure when you lose that first five pounds. Buy a new outfit when you've lost ten pounds. Take a mini-vacation when you're halfway to your goal. Give yourself small rewards for achieving smaller goals, and guess what.....many small steps make up a long journey! Before you know it, you'll have accomplished your overall goal! There are many other ways2024give yourself the motivation to succeed. Try some of these tips today the only thing you have to lose is the fat! About the author: Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/for more information.

by: Kathy Burns-Millyard Exercising and staying fit doesn't have to mean hard work. Simply being active will help you get or stay in good shape. So with that said, here are some enjoyable activities that can help with your fitness goals too. Bicycling When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites. Jogging or Walking Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities. Swimming Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout. Tennis Anyone? Tennis is not only a fun 2024t, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable. Tip: Raquetball is sort of a "one person tennis". If you don't have someone to play tennis with, or you aren't feeling sociable, try raquetball instead. Dancing Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies! VCR If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent. And one of my personal favorites... Yardwork! Whether you're pulling weeds, planting flowers, mowing the grass or chopping wood: All of these activities can help you get into better shape. Don't cheat yourself though. Using a riding mower to cut the grass won't help you use the muscles or get your blood pumping ;) So go out and get active, have fun, and work on getting or staying fit too! About the author: © 2004 Kathy Burns-Millyard and The Health and Fitness Information Network - A large and growing health portal featuring quality health and fitness articles, tips, news, advice and resources. Visit http://www.health-and-fitness-information.comnow and get subscribed to our RSS feed so you'll have the newest articles as they're published! This article is provided courtesy of http://www.health-and-fitness-information.com- You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact.