Health Blog

A healthy body and a sound mind

4 Shocking Health Tips That Actually Make People Gain Weight

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Ever wonder how there can be so many scientists, using so many billions of dollars in research, and yet we continue to trend toward higher, near-epidemic levels of obesity, diabetes, and cancer? Well, the pressures of Wall Street on our government certainly play a role, but there’s also some very toxic and terrible advice out there that is leading people to gain weight.

Here are the four most shocking and diet-related tips that could be hurting your progress toward health, not helping it! These unlikely health and diet misconceptions can lead to obesity! [Read more…]

Exercise Equipment Best for Gym Beginners

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Exercise is always good not only for the body but also for the mind. It promotes physical fitness, helps lose weight, boosts one’s mood and helps cure or prevent the onset of different types of diseases including some forms of cancer.

The act is also effective in preventing or reversing depression, according to the American College of Sports Medicine’s Consumer Information Committee.

It is no wonder then that a growing number of people particularly those in their 40s, 50s and above have committed to doing a regular exercise regimen. While some prefer to do this at home, many would rather go to the gym where they can take advantage of the various equipment available.

Being at the gym or fitness center is very motivating for some people. Working out together with the other health buffs often encourages those who are still starting out and who are not comfortable doing exercise alone in their homes. [Read more…]

Healthy Sandwich can Cut Heart Disease Risk

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Sandwich lovers now have a reason to continue eating what they love but only if it’s the healthy type. A new study has found that eating a healthy sandwich on a regular basis can reduce a person’s risk of heart attack and stroke by 30 percent.

Is a sandwich in the evening more fattening than one at lunchtime?

What type of sandwich should one really eat and what ingredients should one use? The research findings published in the England Journal of Medicine specified the Mediterranean diet which means you need to use a baguette made from whole wheat, fresh mozzarella cheese, arugula, a slice of ripe tomato and a little extra virgin olive oil.

While this kind of food benefits the baby boomers in their 50s at risk of heart problems, the experts also said any kind of diet rich in beans, olive oil, nuts, fruits and vegetables is always healthy. Other than the food people eat, they added that how we eat is an important consideration as well.

Skipping meals and overeating should be avoided if possible. Exercise is as vital and should also be incorporated in one’s daily activities. [Read more…]

Taking Your Weight Loss to the Next Level

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When you are dieting and trying to lose weight, you’re probably already taking your cardio exercise pretty seriously. Getting at least 30 minutes per day of cardio, at least five days per week, is the perfect start to helping you burn fat and slim down. However, it shouldn’t be the only thing you are doing. Add lifting to your fitness routines to take your weight loss to the next level.

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Benefits of Lifting

Lifting weights helps you lose weight in three key ways. First, it’s another way to burn calories, not only while you’re exercising, but also in the “afterburn” time immediately after you stop exercising. Second, muscle cells require more energy for basic metabolic function than fat cells, so every pound of muscle you add increases the baseline calories your body burns. Third, the more muscle you build, the more effective your cardio workouts will be because you’ll be able to go faster.

Preparing to Get Started

If you’ve never lifted weights before, it’s normal to feel apprehensive about it. However, lifting is actually easy to get started, and you’ll be surprised by how much your strength increases. Start by investing in a pair of dumb bells and an exercise ball, which allow you to set up a simple weight lifting routine to target the major muscle groups. In particular, focusing on your back and core will help you enhance your cardio activity to take your weight loss to the next level.

Example Weight Lifting Circuit

The best way to start weight lifting is to develop a circuit of exercises that you complete several times each week. Do 10 repetitions of each activity before moving on to the next one. Once you’ve completed the whole circuit three times, your workout for the day is done.

  • Dumb bell lunges: Hold a dumb bell in each hand and lunge forward, alternating legs, across a long space.
  • Dumb bell dips: Hold a dumb bell in each hand on the floor, with your feet extended in front of you. Dip down as you alternate pulling one leg toward you in a crunch movement.
  • Hamstring curl: Lie on the floor and rest your calves on a stability ball, then raise your hips and pull the ball toward you until your feet are flat on it.
  • Stability ball jackknife: Get in a push-up position with your shins balanced on a stability ball, then bend and extend your knees to roll the ball toward you and push it back out.
  • Balance squats: Stand with a dumb bell in each hand and one foot resting on a chair behind you. Squat down as you extend your arms straight out to the side, then come back up to a standing position.
  • Backwards lunge to kick: Hold a dumb bell in each hand and lunge backwards. When you come back up, kick the leg that was back straight forward and press the weights above your head.

You’ll probably be sore after your first day of weight training, but you’ll quickly start to see benefits. Give yourself at least 48 hours between weight training workouts and do cardio instead. As you feel comfortable with the circuit of exercises, you can look into adding even more to further tone your muscles.

Thomas is a fitness enthusiast with a love for writing. In his spare time, he enjoys blogging on behalf of Sears and other brands.

Getting Your Body Back Post Baby

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Whether you’ve just had your first child or one of several, losing your weight after the baby is an important part of your health that’s all too easy to overlook. Shedding excess weight helps you feel good in your body again. If you’ve held onto pregnancy weight between several babies, now is the time to get your body back in shape. When you take charge of your own fitness, you may realize that you have more energy to go about your day — and to care for your child.

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While you may be itching to lose baby weight right away, maintain your pregnancy eating habits for the first six weeks of your baby’s life if you are breastfeeding. During this time, you need a high caloric intake. Depleting this through diet or exercise may leave you feeling ragged. After six weeks, you can resume the type of exercise that you were doing pre-pregnancy. Since you’ve taken time off, you may want to ease into things. If you were an avid jogger, start with walking. If you went to five Zumba classes a week, begin with one class per week.

Managing Expectations

You didn’t gain all your pregnancy weight overnight, and it won’t come off overnight either. While you begin your quest to get back in shape, try to manage your expectations regarding time, activity level and life balance. You’ve got more obligations now and won’t have the same time to work out that you did before the baby. Your body may feel pain and discomfort when you work out, or may be craving certain foods. Work at your body’s pace and don’t beat yourself up.

Fitness Tips

It’s important to practice both cardio exercise and strength training to reclaim your shape. The former helps you shed calories and lose pounds, while the latter tones and defines your muscles. Aim for a half-hour of cardio exercise three to four times a week. If you hit the gym, think treadmill, elliptical, stationary bike or gym classes like Zumba, spinning or other movement. Consider a sport like tennis, racquetball, basketball or volleyball where you can work out with other moms who are trying to lose weight.

You can even turn exercise into bonding time by including baby. Jogging strollers allow you to power walk or run with baby. Not only do you realize the fitness benefits of running or jogging, but you get an extra workout from the resistance of having to push the carriage along. Strength training exercises such as sit ups, lunges, squats and push-ups allow you to hold baby while you work out.

To help shed pounds, eat a healthy diet that consists of whole grains, fruits, vegetables and lean proteins. Aim to cut 500 calories per day out of your diet to lose about 1-1/2 pounds per week — a slow but steady weight loss rate. Try to eat five to six small meals a day rather than three large ones, since this stimulates your metabolism and helps you take off more pounds. It’s important not to skip meal even though you’re caring for baby. Not eating reduces your energy levels and weight loss.

If you regularly work out, maintain a good diet and moderate your expectations, you will see the weight come off. Maintain your commitment to getting in shape to get back to the body you had before pregnancy and enjoy more energy.

Thomas is a health and fitness enthusiast. He spends his spare time blogging on behalf of Sears and other reputable brands he uses every day.

3 Ways You Can Improve The Air Quality In Your Home Today

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