Exercise at Home

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It’s already the end of October, so that can only mean that brutal cold is almost here. It’s almost time to get the fluffy jackets, shovels and salt out, because we all know how much fun that is! While most people are just about ready to go into hibernation for a few months, you’ll soon find yourself in a bubbling pool of fat in no time if you don’t know how to take care of yourself when you don’t exactly feel like going outside. Below are some ways to stay healthy and in shape during the winter so you don’t fall into the deep end.

1. Against Your Better Judgment, Don’t Just Sit There

   It might seem like a great idea at the time to sit around and stuff your face full of popcorn and cookies, but you’re just setting yourself up for disaster if you’re in slug-mode for the winter. Even if your plans don’t involve venturing outside into the cold, do some things inside your house to stay active. While super exciting activities like cleaning the house or doing other chores help burn calories and keep you on your feet, nobody in their right mind finds those activities even the least bit exciting.

   Instead, try an exercise routine in place of the boring stuff. Even a 20 minute routine consisting of cardio, weight lifting and stretching will do wonders.

2. Do Your Best to Eat Healthy

   Normal people like junk food, and it is perfectly fine to eat some of it here and there. But the only problem is that a lot of people have no self control and go to town on food with detrimental nutritional effects. Controlling your desire for junk is a challenge that is worth the struggle, because by the time spring rolls around, you won’t be regretting your decisions to pig out.

   Try eating sweet fruit or low-calorie snacks that contain your guilty pleasures. At least if you have a combination of junk food and healthy food, you’ll minimize the damage. For actual meals, the same combination will also be adequate for a person who is nearly a hermit during the winter months

3. Find Indoor Activities to do

   Not necessarily in your own home—although they very well could be—but try and find things to do that are inside away from the cold. If people suggest outdoor activities, lazy people in hibernation will scoff at the idea like they’re being asked to chop onions. By having the destination inside somewhere, you’re at least eliminating the miserable, cold feeling that you can conjure up even before going outside.

   Indoor soccer, hockey, basketball or even tennis are all satisfying and fun things to do inside.

4. Go to the Gym? Please?

   Is this one obvious or what! Lift some weights and run around for an hour or less is all I ask. You would be surprised at how easy it is to follow a routine a couple of days a week every week. I understand that most people think they don’t have time for the gym, but literally anyone can spare 30 minutes from their day to go to the gym if it means being healthy and fit. Don’t say “I don’t have time for the gym” or “I just can’t find the time.” Yeah, well, you’re reading this now, aren’t you? You could have been back already. Go.

There you have it, four ways to stay fit during the winter. Is it too much to ask?
Joe Petchonka has been a writer for over five years and has written for newspapers, websites and automotive dealerships. In addition to having an extensive writing background and bachelor’s degree in English, he has helped companies develop professional material to help them achieve their goals. He currently writes for Nexteppe, a company helping dealerships sell NY Buick vehicles and more through the use of social media and web design.

Man Boobs or “moobs” are the terms used to describe the condition, in which men develop breasts. It is a problem for teenage boys and men everywhere and can cause low self confidence. If you feel that man boobs are becoming a problem for you, there are a number of steps that you can take to get rid of them.

Know the causes of man boobs

Man boobs can be caused by either excess body fat or a hormonal balance. Getting rid of them will vary depending on which of these is the underlying cause. Teenage boys who feel they are developing man boobs should not worry as it is a normal part of puberty that will resolve on its own.

Changing your diet

Reducing overall calorie intake is a big step in getting rid of man boobs. The easiest way to do this is to eat lean proteins such as chicken and fish and supplement starches with vegetables. Processed foods and saturated fat intake should also be minimized. This means no fast food or fried foods. Just doing this will help to reduce overall body fat and hence, the appearance of man boobs.
Stop drinking alcohol (beer in particular). Many persons drink the majority of their calories without even realizing it. A large part of this comes from drinking alcohol. If you are serious about getting rid of man boobs, stop drinking alcohol. In much the same way beer is associated with causing a “beer belly” it also causes man boobs. Beer contains the enzyme aramotase that increases the hormone estradiol levels which is an underlying cause of man boobs.

Exercise

Required tools

• Exercise Bike
• Treadmill
• Jump rope
• Weights / weight bench

Many people think that simply doing chest exercises (anerobic exercise such as weight lifting) will get rid of man boobs. This isn’t entirely accurate. Weight lifting will build the muscle under the fat but not remove the fat itself. To burn fat, cardiovascular (aerobic) exercise needs to be done. This can take the form of running, biking or even jumping rope. Overall body fat will decrease and man boobs will be on their way out. Aerobic exercise should be supplemented by weightlifting to tone muscles, keeping in mind that you should do fewer reps with more weight to increase muscle mass.

Tips and Warnings

• If you are under the age of 18, remember that excess fat around the chest area normal part of development. If you are still worried, see a doctor to confirm.
• Try to stick to the diet and exercise routine. Starting and stopping will just increase the time it takes to get rid of man boobs.
• Steroids and tobacco products should also be avoided
• If man boobs persist, there is a chance that you may have the condition Gynecomastia, that occurs when the body produces an excess of estrogen and not enough in your system and not testosterone. Gynecomastia can be caused by certain medications and may not go away with diet and exercise. In these instances, surgery may be necessary.

Source: WeightTraining.com – BMI

Source: WeightTraining.com – Burning Calories

By Karen C Ashley

Chocolate is not like any other sweet treat. This savory delight is packed with phytonutrients that fights against some of the leading causes of disease today! Recommended by doctors and nutritionists, chocolate is an excellent alternative to sugary candies on the market.

Recent breaking news reported the health benefits of chocolate in preventing the incidence of stroke in women. This is exciting news for women to indulge modestly in dark chocolate! Women are more vulnerable to the effects of stroke than men, especially when a stroke (cerebrovascular accident-CVA) is linked to high blood.

The growing body of scientific evidence points to chocolate’s positive effects at the cellular level, particularly on vital organs such as blood vessels, brain, and heart.  These are credible reasons why we should learn the facts about dark chocolate and get some today.

Reason #1: Potent Antioxidant—Protects against Stress/Pollution

Dark chocolate is a potent source of antioxidants. These are protective substances, such as polyphenols which occur naturally in plants. They protect the breakdown of cells caused by oxidative [introduction of oxygen] reaction known as free radicals. A typical example of how free radicals work can be seen with apples which will quickly turn brown after being cut and exposed to air.

Our bodies produce free radicals as a normal part of metabolism.  To create internal balance, we produce enzymes to rid the body of excess free radicals. Unfortunately, due to aging, pollution, and stress our defense capabilities become impaired and less efficient.

Chocolate’s protective properties have been found to remove free radicals inside cells and protect the outer membrane, returning our bodies to its homeostatic environment. This is the marvel of chocolate!

Reason #2:  Heart Healthy–Guards against Major Heart Diseases

The destructive nature of free radicals eventually predisposes a person to heart attacks. It does this through LDL [bad] cholesterol changing its structure to a sticky waxy substance after oxidation, narrowing the arteries and increasing the risk of a heart attack.

Chocolate is particularly rich in polyphenols. Similar to red wine, chocolate protects the blood vessels, and even thins the blood–just like aspirin to prevent atherosclerosis and high blood pressure–other contributing factors to heart disease

Reason #3: Boost Endorphins –“Feel- Good” Drug

Chocolate has a mix of chemicals known for its remarkable effects to elevate the mood. Some of chocolates overall effects on the brain, include:

• Release of pleasurable endorphins
• Psychoactive stimulation, such as feelings of elation and exhilaration
• Boost of serotonin levels to fight against depression

Reason #4: Prevents Stroke In Women

Scientists have found that eating dark chocolate lowers the risk of strokes in women.  Flavonoids found in dark chocolate are linked to providing heart healthy benefits by lowering high blood pressure, a major risk factor for stroke.

Recently Dr. Oz [Dr. Oz Show] endorsed the wonderful role of dark chocolate in promoting women’s health, particularly as it pertained to the incidence of stroke.  He encouraged every woman to go out and buy dark chocolate containing at least 70% cocoa.

Reason #5: Guilt-Less Pleasure

Dark chocolate eaten in bite size amounts daily is actually good for you.  This is one of the guilt-less ways to reward yourself after a hectic, problematic, or even depressing day.

Dark chocolate is also lower in calories than regular milk chocolate because it is made with less sugary additives.

A glass of red wine with dark chocolate is the ultimate treat and a win-win combination; both contain high amounts of anti-oxidants.

Dark chocolate and not milk chocolate is associated with heart healthy goodness.  In fact milk in chocolate work against the positive effects of cocoa solids. Milk interferes with the absorption of antioxidants.

Now you have 5 great reasons to go shopping for your supply of the sweet dark goodness! Just remember, it has to be at least 70% cocoa solids to be of benefit. An important note to consider is that dark chocolate is not magical and will not reduce risk factors in isolation of an overall healthy diet.  Enjoy a wholesome diet rich in fruits, veggies, fish, and nibbles of dark chocolate and you are on the way to preventing heart disease and promoting good health.

Karen is a freelance health and wellness writer http://wellnesssultana.blogspot.com dedicated to

educating her readers on interesting facts regarding healthy living.

Good posture matters. As a matter of fact, it is important to our overall health. Many people experience lower back pain, stiff neck and other complications. Bad posture is most often associated with these complaints. Bad posture can also cause headaches, digestive problems and reduced energy level. Proper posture can combat these problems. Poor posture on the other hand puts more pressure on the muscles as they have to take on more work. Proper posture is when the body is properly aligned so that each muscle performs the way it should. Poor posture is characterized by slouching, humping the shoulders forward or sliding forward on the front of a chair. It is also a symptom of poor posture when one walks and looks down too much. Poor posture can be corrected with a little work and dedication. It takes practice, practice and more practice, but the benefits you will reap will definitely be worth it. The following guidelines are ways in which posture can be improved:
Proper posture can be practiced in every activity you do. The first thing to do is to check your posture.

Sitting

• Place feet flat on the floor. Do not cross the legs.
• If you are sitting on a chair, your back should be against the chair forming an arch in the lower back.
• If sitting for long periods, take breaks and walk around to tone and relieve the stress from your muscles.
• Avoid slouching and do not lean forward.
• Keep the shoulders straight.
• Your neck, back and heels should all be aligned.

Standing

• Place your weight on the balls of your feet; not on the heels.
• Feet must be apart about shoulder width.
• Your arms must hang naturally down your sides.
• Keep your shoulders upright and stand straight and tall.
• Avoid locking your knees.

Walking

• Keep your head up and look straight ahead. Avoid pushing your head forward.
• Shoulders must be kept aligned with the rest of the body.
• When walking up stairs, do not lean forward. Instead, stand straight and place the entire foot on the steps. Practice it as it will feel funny at first but over time it will feel normal.

Driving

• Sit close to the steering wheel to avoid stretching to reach it.
• Adjust the seat to support your back vertically.
• Knees should be high as or higher than the hips. They should bend to reach the pedals.
• Elbows should be bent slightly and should be relaxed.
• Headrest must support the middle of the back of your head.

Sleeping

• Do not sleep on your stomach as this places pressure on the back muscles. Sleep on your side instead. Rotate and sleep on your back sometimes.
• Use pillow to provide support for your head and shoulders.

Tips and warning

• Do regular stretching exercises to strengthen and tone the muscles.
• Remind yourself each time to stick to your new posture-improvement-habits.

Related Articles on Improving Your Posture

• Bad Posture Leads to Back Pain

Love handles don’t have to drag you down permanently. With some small adjustments to your daily routine, love handles can shrink leaving nothing more than the memory of them behind.

Instructions

The first step to getting rid of love handles is dieting. Reducing your caloric intake will help you melt your love handles away. A pound is made up of 3,500 calories. In order to lose a pound a week with diet alone, you must eat 3,500 fewer calories each week.

• Cut back on sodas. The average can of soda is 120 calories. If you drink 2 cans per day, seven days a week, you could cut 1680 calories per week just by switching to diet soda.
• Eat fewer sweets. The average candy bar has 240 calories. If you eat one candy bar a day, seven days a week, you are consuming 1680 calories a week in candy bars. Instead, switch to a sugar free pudding snack of 60 calories or less. Doing so could save you 1260 calories per week.
• Eat breakfast at home. If you eat a fast food English muffin sandwich every day for breakfast, you are consuming 2100 calories per week. If you made the same sandwich at home with an English muffin, 1/4 cup of egg substitute, and 1 slice of American cheese, you will be saving about 500 calories a week.

The next step in the battle against love handles is exercise. Adding exercise to your normal daily routine is easier than you think and can make a big impact.

• Take the stairs. You can burn about 7 calories per minute walking upstairs and 4 calories walking down. Climbing and descending just four flights of stairs each day can burn almost 150 calories per week.
• Give the dishwasher, clothes dryer and robot broom a rest. Housework can burn a large amount of calories. A 150 pound person who spends 10 minutes sweeping, 20 minutes hanging laundry and 15 minutes washing dishes each week can burn up to 137 calories per week.

The Jenny Craig Diet is a weight loss program that helps users lose excess pounds. The diet does not use a drastic system but instead encourages weight loss through calorie restriction and exercise. The program is quite costly and is, therefore, not a feasible option for everyone. If you decide to go on the Jenny Craig Diet you will be assigned to a weight loss expert who will give you advice on meal plans, how to lose weight and maintain your ideal weight. This is an important part of the system as the expert will be able to encourage and guide you throughout the process.

How to get started with the Jenny Craig Diet?

As an interested candidate for this program, you will first need to go to a Jenny Craig center that can be found in several locations globally. First, you will have to meet with a consultant or nutrition expert who will guide you on all aspects of the program. The plan is quite easy to follow because you will not be required to cook the meals. You simply need to purchase them. This can be seen as an advantage or a drawback of this system, depending on the individual planning to use it. This can be a problem for those who do not have the money to support buying all the necessary pre-packed food. For people who can afford it, buying these meals is a big time saver and is very convenient.

Jenny Craig Meal Plans

The meals are a fundamental part of the program’s success. They are based on the requirements of a balanced diet. Each meal is tailored to contain far lesser calories than regular home cooked meals. Also, the meals are low in carbohydrates and high in protein to encourage greater levels of fat loss. To see the results of the diet, dieters need to avoid eating other foods and should stick to eating the pre-packaged meals. The meals are composed of normal foods and do not contain any special ingredients to accelerate weight loss, and therefore, they are completely safe for consumption. The meals are usually bought on a weekly basis. Schedules for eating times are recommended to ensure that the food is consumed within the most active parts of the day when it is easier to naturally burn calories.

Exercising to Promote Weight Loss

In addition to the meals that are provided, clients are expected to exercise. To lose weight and keep off that weight, your Jenny Craig adviser will give you advice on the best exercises to use. These exercises will focus for the most part on fat burning through the use of aerobics and to a lesser extent, on strength training.

What to expect once you have started the program

The program is tailored to meet the demands of individual clients. Your weight, height, age and other factors are accounted for before you begin and you are given the option to contact your consultant whenever you have questions or concerns about the program. Weekly consultations are a requirement of the program, which allows the nutritionist to monitor your overall progress. There is an online forum for clients to visit and share their stories. This is also a great platform to develop healthy and helpful interactions with other users.

Pricing for Meal Plans

The actual cost for Jenny Craig meals per week for each client could be anywhere between $100 – $150. As stated before, following the carefully formulated meal plan is essential to see concrete results.

Will the Jenny Craig Diet Work?

The Jenny Craig system definitely works for those people who stick to it consistently and abide by the carefully tailored programs. Losing weight on the plan is likely to happen once exercise and good eating habits are followed.

Currently trying to find the best ways to exercise all 3 muscles in the triceps and both muscles in the biceps. Wanting to get defined arms doesn’t seem to be a thing or getting toned arms. The best way is apparently to get lean and work and build each muscle in its own specific way and then…good looking arms apparently. So far I can see minor results but could take a while. Staying lean rather than skinny seems to be a big issue too. I guess now is the time to build up a frame on the leaner body i’ve got or something? Any advice from anyone else attempting the same?

The key to muscles being shown is to be lean. So make sure to get your diet correct to get lean and in shape. This can help as much as doing any exercises in the first place. Check what you need to get to your goals