Benefits of Cardio Interval Training

In a long-term study of the well-being of the clan of in the United States, the U.S. Public Health Service documented the fortune of forming core illness among various groups in the population. Long before the any indication appeared, epidemiological research could identify high-risk groups.

Among the highest fortune financier are male sex, years over 35, cigarette smoking, high life pressure, high levels of certain murder fats, and a households history of cardiovascular disorders.

Other researchers have added to this roster another prospect factor: the compulsive, hard-driving, highly anxious personality. The greater the quantity of severity, the greater the person’s overall risk.

These danger to the center tins be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that tins be controlled, avoided, or even eliminated. Among those in the assistant division are what cardiologists invitations “the triple threat.” These are the high murder pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a parcel of cigarettes a day, your prospect of owning a spunk raid is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your prospect is five times greater than normal.

The Healthy Heart

If these danger financier endanger the heart’s health, what enhances its wellness and improves its outlook of surgery long and well?

Obviously, quitting cigarettes and eating a low-fat diet testaments help. The next best objective you tins do for your heart’s advantage is to give it what it needs: vertical exercise or a complete cardio break training.

The is a muscle, or, more accurately, a mass or “package” of muscles, similar in lots manner to the muscles of the firearms and legs. And just as exercise strengthens and improves branches muscles, it enhances the well-being of the core muscles as well.

Since World War II, scores large-scale statistical studies have evaluated the kinsman between physical lifestyle and cardiovascular disease. One well-known coverage compared 31,000 drivers and manager of some bus companies. The more sedentary drivers had a significantly higher tempo of mettle illness than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how seat these statistics were bet explained by classic experiments with feet whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had wealth better murder flow than those kept inactive.

The exercise seemed to stimulate the increase of new connections between the impaired and the nearly usual life vessels, so exercised shoes had a better life fund to all the strength fabric of the heart. The human mettle reacts in the same technique to provide life to the dowry that was damaged by the core attack.

To enable the damaged core strength to heal, the spunk relies on new small murder vessels for what is called collateral circulation. These new affiliate on the arterial tress tins develop long before a mettle infiltration — and tins prevent a incursion if the new network proceeds on enough of the job of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in arrangement to prevent such dilemmas?

Some studies showed that moderate exercise many times a week is more effective in structure up these auxiliary course than extremely vigorous exercise done twice often.

The general government is that exercise helps reduce the prospect of damage to the heart. Some researches further attested the link between exercise and healthy core based from the findings that the non-exercisers had a 49% greater chances of core entering than the other tribes included in the study. The study attributed a third of that prospect to sedentary energy alone.

Hence, with applying the cardio break training, you tins absolutely expect positive conseguenze not only on sphere that concerns your cardiovascular organization but on the overall importance of your well-being as well.

This particular energy that is definitely good for the mettle is a cycle of “repeated segments” that is of intense nature. In this process, there is an transference end of recuperation. It tins both be comprehensive lifestyle and moderate motion.

Consequently, the benefits of merely engaging into this sort of energy tins bring you more conseguenze that you have ever expected. These are:

1. The intimidation of center incursion are lessened, if not eliminated

2. Enhanced core task

3. Increase metabolism, expansion the possibilities of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the argument of stress

Indeed, cardio pause practice is the modern technique of creating a healthy, happy center and body.

Why Muscles Get Sore

As group age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as twisting over for the morning paper tins type them wince.

Such sickness tins grip so fiercely that they are sure it begins abyss in their bones. But the actuality guardian of severity and tenderness lies not in the establishment or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective fabric that claim the joints.

The frictional animosity generated by the two rubbing surfaces of maraca in the establishment is negligible, even in establishment damaged by arthritis.

Flexibility is the medical semester used to describe the expansion of a joint’s effect from full lawsuit in one guidance to full effect in the other. The greater the expansion of movement, the more flexible the joint.

If you inflection striker at the haunch and handling your toes with your fingertips, you have good flexibility, or spreads of combat of the haunch joints. But tins you inflection over easily with a minimal disbursement of vigor and force? The workers required to flex a joint is just as important as its growth of possible motion.

Different agent edge the pliability and willingness of lawsuit in different establishment and muscles. In the elbow and knee, the bony building itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the action range.

The questions of inflexible establishment and muscles is similar to the problem of mouthpiece and closing a entrance because of a rarely used and rusty hinge that has become balky.

Hence, if clan do not regularly protocol their muscles and establishment through their full ranges of motion, they lose some of their potential. That is why when these group testaments trial to proceeding a joint after a long end of inactivity, they emotion pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and harvest convulsion and clamp that tins be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings closely biochemical changes in the tissue.

However, other agent trigger sore muscles. Here are some of them:

1. Too plenty exercise

Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles.

The reservation with bulk clan is that they exercise too wealth thinking that it is the fastest and the surest method to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the consistency together.

2. Aging and inactivity

Connective fabric binds strength to ivoire by tendons, binds ivoire to ivoire by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the bulk difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, putting undue burden on the daring course in the strength fasciae. Many hurt and pains are the by-product of daring impulses voyage along these pressured pathways.

3. Immobility

Sore muscles or strength ache tins be excruciating, owing to the body’s response to a spasm or ache. In this reaction, called the splinting reflex, the meaning automatically immobilizes a sore strength by formation it contract. Thus, a sore strength tins setting off a vicious cycle pain.

First, an unused strength becomes sore from exercise or entity held in an unusual position. The meaning then responds with the splinting reflex, contraction the connective fabric around the muscle. This progenitor more pain, and eventually the whole sphere is aching. One of the mass common sites for this questions is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some group have arrangement out to learn more closely this cycle of pain.

Using some device, they measured electrical lifestyle in the muscles. The researchers knew that normal, well-relaxed muscles output no electrical activity, whereas, muscles that are not fully relaxed exhibition considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the strength immobilized, and then, after the strength had been stretched.

In almost every case, exercises that stretched or lengthened the strength diminished electrical biography and relieved pain, either totally or partially.

These experiments led to the “spasm theory,” an solution of the expansion and consistency of strength sickness in the absence of any obvious cause, such as traumatic injury.

According to this theory, a strength that is overworked or used in a strange situation becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and skill of the muscles in consequence to avoid sore muscles. This goes to bazaar that there is no truism in the saying, “No pain, no gain.” What affairs bulk is on how group deferment incantation by training regularly at a usual growth than once rarely but on a rigid routine.

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Your meals per day.

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I Need to Lose Weight Before I Get Pregnant [Forum]

Hi All! I need some advice. I am 5'6, 155lbs female and I'm 32 years old. I am going to start to try and get pregnant next month and need to drop some weight before I get pregnant (fingers crossed it happens the first try). My weight lies in my hips and butt. I have been watching what I have been eating and trying to jog an hour every day(its about 5 miles outside). I started a "diet":

Breakfast:
1 cup of coffee, skim milk, splenda
1 lean hot pocket breakfast
snack
1 motts apple sauce cup
Lunch
Lean cuisine meal
snack
1 string cheese
dinner
lean cuisine meal
dessert(sometimes)
I'll have a Skinny cow ice cream sandwich

I am still not dropping weight and I'm afraid of gaining the baby weight. Any advice will help. I really wanted to drop 20 lbs but I don't think that can happen. Advice? Thanks for reading!

View the original article here

Can I Lose Weight With ME/CFS? [Forum]

Six months back I was diagnosed with ME/CFS. I am lucky enough that it has not left me bed ridden. I am increasingly aware of those things that make me worse. However, if I do not any exercise I am prone to melancholia, for this reason it is really important that I get out regularly. Also, being laid up in bed for 6 months means I have put on more weight than I had already gained. ME sufferers often need to eat more.

I am really struggling as I do not want to put weight on anymore but have no real means of losing it. I go out for walks as my way to lose it but feel that it is never really going to happen for me.

My diet is pretty simple, I eat muselli for breakfast (with juice not milk), protein based food with vegetables at lunch time and carbohydrate meals with vegetables in the evening.

Does any one have any suggestions on how else I can lose weight? Based on my ability to walk between 3 - 5 miles a day how long will it take, and will I even manage to lose weight?

View the original article here

Helpful Resources for Eating Right? [Forum]

Hi,
I recently posted another post regarding weight loss before I get pregnant. My problem is that I work FT and I get home late sometimes and I'm tired and lazy when it goes to meals. So I have been eating Lean cuisines which haven't seemed to help me lose weight. I eat them cause they are so easy and portioned controlled but I hear loaded with salt. So what is good to eat?? My previous post, people suggested to eat vegs/fruits. I appreciate that so now I need to know what to eat. Can anyone recommend a diet or resources for quick recipes. I can't eat salad for the next month but honestly if that is what will work great. Once I get pregnant, I don't want to eat salads also because I want to make sure the baby is going to get nutrition. I do take a mulit-vitatmin daily but is that enough?

I'm a white female, 5'6, 155lbs, 32 years old, and I want to lose about 20 lbs before the end of Oct. I always wanted lean legs as that is where my weight lies:hips, butt, and now I'm seeing cellulite in my arms which I never had(I have it on my thighs). I need help guys. I will also try and drink lots of water-how much though? I'm so clueless. I also try and jog everyday, which i'm not consistent at because I try and go at night and I"m tired. I'm not an early bird but how do I change and wake up at 6am to go jogging! Can anyone help, please!!!! I feel gross. One of the worst parts is that I feel muscle under the fat but cant lose it.

Thanks for reading! I'm frustrated!

View the original article here

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Sticking your healthy weight loss diet plan - 3 tips to help you plan to create.

Not sure plan to create a loss diet, a healthy weight? So many diet can stick to the remainder, is to focus on weight loss diet plan can become difficult. Is not fit to the needs of most diets. For example, to reduce the weight by eliminating many people overall food group carbohydrate diet and don't want. Useful is not.

Here's some tips to get your needs to find the healthy weight loss diet plan is initiated.

To learn the basics of eating right

To create a diet plan, you must learn the basics of eating right. Want to avoid the foods most of the time is suitable to study food and clearly. Good place to check is the local bookstore.

Many books will help. We recommend that book does not provide an intuitive and flashy gimmicks. Very basic eat right this year, you need to source provides more information. Resources that you can reference it must be to improve, and inside your own diet plan to complete.

Look for another location, is the Internet. You can find great information about proper nutrition from the source of many more. Also find up-to-date information and diet plan with the new ones to try to keep fresh. What research is to create a healthy weight loss diet plan to meet your needs, remember, is all about.

Set the criteria for your diet.

"Fits all in one size" healthy weight loss diet plan, and solutions. We have a unique taste, lifestyle and cultural value. On your way down describes all the food.

During eating right to study what food is best for you, what foods are bad for you learn. Proper nutrition is a complex problem. Maintain a list of these foods your program in the Constitution.

Another important standards for weight loss diet plan your lifestyle is no other way to meet. Fit your lifestyle is a healthy meal plan is much more simple and more the attractive is staying is as. For example, you must to abstract if you're a parent, eat what the rest of your family food choices. In other words, and your diet eat what your family should be same.

Every shoots images to create.

Is the key to keep your diet plan succeeded or failed. Your plan is first of all, consists in the short term goals. "Lose 2 pounds, such as the goal is. Considering the day of trouble spots from your plan.

School function to some examples of common issues when eat a later work, you need a little league game, driving a lot of the night and

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Help Me End My Calorie Obsession Without Gaining Weight [Forum]

I am 5'7 almost 5'8 and I weigh 110-112 pounds. I know its thin and considered "underweight" but it is where I am comfortable being, I do not look too thin, I just look very lean and muscular.

However, I am terrified of gaining weight. My family is NO where close to the thin side, and I love them but sometimes it makes me cringe looking at them. I'm afraid that might happen to me.

I work out 3 times a week burning about 700-800 calories in the gym. I usually spend about 2 hours in the gym, and one day of the week I play 7 on 7 soccer. During the week I eat about 1000-1200 calories

I know this isn't healthy but I don't want to gain weight...

I did the harris benedict equation thing and it said just by existing I burn about 1367 per day, then with moderate exercise that number increases to 2119 (I don't know if what I do is considered moderate exercise)

So i guess if i consume 2119 calories a day I won't gain weight, is this true?
I have a hard time believing it and I doubt I could get myself to consume that many calories, I would feel so fat, and have a huge guilt trip. I count everything I put into my mouth. I often feel guilty consuming 1500 calories.

for instance today I did a cardio kickboxing class, ran 3 miles, did some strength training, and did a little rock climbing I burned about 1000 calories and ate 1133 today, and I'm kind of afraid to eat anymore

I know that if I eat to little my body will actually go into starvation mode and store fat, but for some reason my mind doubts that. I don't feel that hungry but it could be my guilt just telling my brain that.

On the weekends I try to eat a little more, I might have a treat like a mini blizzard or a burrito, something I will never allow my self during the week, but i feel really guilty afterwards... On the weekends I consume about 1500-2000 calories which might be bad cause I don't work out as much.

how much should I be eating to not gain ANY weight and how do I get over the guilt of consuming more than 1200 calories? Please help!

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Two-Ton French Fries Record Attempt Fails

Another day, another food-related record breaking attempt. We've had the world's longest pizza, now how about two tons of French Fries to go with that?

Sadly, or fortunately, depending on how you look at it, the Grand Forks (in North Dakota) attempt at the "World's Largest French Fry Feed" failed.

Despite the rather appropriate name, Grand Forks failed to get enough people forking up fries, as TwinCities.com reported. 4,110 pounds of fries (around 2 tons) were fried - less than the record of 4,890, set a couple of years ago.

Some might say that records are made to be broken, but is this obsession with food-related records a sign of our growing dysfunctional relationship with food? Like competitive eating, producing vast quantities of food (much of which is likely to go to waste) seems at best misguided, and at worst seriously wasteful.

Once, the records we broke were sporting ones: fastest mile, highest jump, longest throw. Let's just hope that today's kids won't grow up aiming to beat the "Biggest Burger Eaten" record...

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The Children's Fitness Manifesto

We have a fight on our hands.

A fight to reclaim a physical culture, that I fear has become lost on this current generation. A task of this magnitude requires a basic understanding of the needs of children from an inspirational, developmental and physical perspective.

The following is a bullet-point primer on some philosophies of children's fitness, and how we can help reclaim the health of our youth through activity.

The ultimate goal with any children's fitness initiative is to instil a joy for activity that will carry on into adulthood. One of the most important things we can provide children is the importance of relishing the process.The central nervous system develops spontaneously, but is also formed through the right kind of activity. There are critical and sensitive periods of neural development that are dependant on physical activity.Children get better at moving through opportunity, experience, reward, guidance and proper stimuli. For young children (under 9), fun and play should be the centerpiece of activity. It shouldn't feel like "work". That said, there should be an element of fun at any age.Trying to teach complex skill or designing "plays" makes no sense for children under the age of 6, as they are egocentric. Imposing sets and reps on young children is a form of deprivation of play.Machines are not safer - learning how to move properly is.Slowly introduce rather than force activity on children.Creating inclusive environments are vital to the enjoyment for all.Incorporate variety: Vary the stimulus, including the terrain, situation or the activity.Repetition (within the context of variety) is a good thing. Children need repetition to build familiarity - which begets mastery - which builds confidence. Early sport specialization is detrimental to the overall physical and mental wellbeing of most children. For 6-9 year-olds: This age group should be focused on discovery - put value in the attempt (don't correct form). Incorporate basic skills such as running, climbing, crawling, skipping and jumping. As children progress in age and physical/emotional maturity, add technical skills as needed. There is no such thing as "good" or "bad" coordination. Coordination is a multi-faceted concept that includes balance, spatial awareness and rhythm, to name a few.It's ok for children to fail and yes even cry - this builds resilience and adaptability. Children don't need to be relegated to one emotion. (Note: this doesn't mean we try and "make them cry", it just means that children get frustrated sometimes and we need to tell them it's ok to feel that way).Seize every opportunity you can to get out and be active with your children. Take walks, bike rides, swim or play a sport with them.

Special thanks to the International Youth Conditioning Association and Dr. Kwame Brown for the resources.

Image Credit: geowillis

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Healthy weight loss diet plan - 3 for tips on detecting and healthy weight loss diet plan

Looking for healthy weight loss diet plan? many myths and facts about modern diet plan). , And then be very careful before running either of these meal plans must ????.

3 Tips is to find a healthy weight loss diet plan.

1? Know how much is your weight and how quickly: quick or rapid loss of weight is promised in the very short term diet plan is looking for trouble. Why not? Good very small time lose more weight when your body is not so.

2? Evaluate the long-term benefits: must also help to keep your weight in the long run only the next diet plan, weight loss, you need to help in the short term, but. Only people fad diets, and in fact, they quickly lose the weight gain all the weight lost months of problems in the end. It is easy. Fad diets don't work, and in long run they must help.

3? Good-customer support: is good for weight reduction plan has the Member's good customer support. Of many of these programs at how some of the customer service and support form. Mention the cost to buy diet products.

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Easy weight loss diets - 7 simple tips that cost nothing.

In the offline world floating around on the Internet and a large number of diet therapy rapid weight. Send tracking wild goose take almost as much effort as unfortunately, many of them who promised a good work. Tend to be costs money for some things work as expected. Even worse, rather than things, many of these weight loss plan Handbook, drain as does not work also is. It is a simple tips help you lose weight naturally without losing any money here, and think about it, but some.

1. Don't skip meals. It looks go against the logic of the truth is that more weight than skipping meals, since I also eat satisfied but fast weight loss diet. By storing fat than eating one of the following if you starve yourself, will be converted into fat pure meaning itself to prepare in future will react to the body's natural defenses.

2. Maintain regular schedule and stick to it. Eat only when appropriate, and resist the cravings attempted. Foods like the mess your metabolism and throw the loop may puffing whenever your diet. You can adjust the new diet so that you have been a consistent body of tone can.

3. Moderate in eating. It works with the first chips. Through the basic idea of the most rapid weight loss diet food available, but food intake Chair fast and extreme limits. As a general rule of thumb is you need you can eat what you want if you only need about. Do not eat the ice cream scoop here and bad, by is not ???? unlimited daily.

4. Drink more water. Liquid is an important every diet plan is a part. Possible need, drink a glass of water every 2 hours. This is useful in many different ways. So do not be tempted to not eat first, fasting more substantial feel. Secondly, it helps digestion and unnecessary elements and your body from toxins in Flash help.

5. Add beans weekly diet. Than beans hunger pangs suppression effect there is often a few other protein-rich foods. You can be the beans in digestion, and it will help, depending on the how to prepare meat as good taste.

6. Your diet more adds many vegetables. Vegetarian, you don't need to is leaning toward more vegetarian-oriented food without drawbacks. Except for the benefits of weight loss can help your health.

7. Finally, least, lack of exercise. Incorporate more physical activity by going to the gym, sign, bodybuilding extensive regimen is required, all you need your daily routine. Will be good quick weight loss diet, weight loss, help and a good physical even without training and coordination body simply itself you gain weight running again.

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Do You Lack Motivation to Exercise?

One of the best ways to overcome a lack of motivation to exercise, is to find a healthy role model.

But forget Angelina Jolie, or Hugh Jackman, this is Carol Burns... and she's the real deal!

So, what's Carol's advice to the slackers amongst us?

Hey, get off your duff, and get over here and workout... it works for me!

This was Carol celebrating her 90th birthday at the Curves Gym. Yes, you read that right, she is 90 years old... wow!

I love Carol's ethos:

I'll grow old someday, just not today. So, I keep working out, so I don't have to.

Can you see yourself still working out when you're 90 years old?

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Use the healthy fat loss diet!-calorie shifting in fat loss secrets.

You can seek a healthy diet for fat loss very challenging. That decisions are difficult to generate the result in a healthy way many various diet plans. You are trying to lose weight and many people simply cut calories or starve in itself and as you. Is the health in this alone or is not valid. Need to start real weight loss target your metabolism.

It is a well-known fact that reduce calories, weight by boosting your metabolism. However, through many people struggle pounds and to maintain a higher level their metabolism. This is where comes the calorie shifting.

Calorie fat loss you can shift loss goal weight wonders in a healthy diet, the following. Basically, calorie shifting weight loss is just changed a little bit of your body without the need to take away your food process. It is to eat some, 1 day, a specific calorie level is reached [to another level of another food calories work by switching the next day.

For example, Tuesday Monday, 1,300 calories will eat [the increase of 1,600 calories, and on Wednesday to 1,100 calorie again deletes. Retains a run on system is confused, and your body calorie intake of another daily adjust the attempt as a higher metabolic rate.

, So many calories that could normally when you diet what people can go straight to a cut is. And what would happen if your body is called starvation mode and is going to start the process to protect itself. Start the hoard reaching out to the alternative food sources to suppress all weight loss that together like crazy actually your metabolism down slowly, and calories. When are grabbing their own food, just not cheat and diet have temptations in the fall, but from frustration, Moody and hungry all the time.

Enjoy the shifting calories and fat loss follow a healthy diet, and yet, such as chocolate a food. Is to be granted it somebody chocolate on the day of low-calorie, high-calorie, to eat it. Left hungry and can't shift of the dissatisfaction of the following types of diet weight loss and calories.

All of this type of diet alone, but that you should follow some tips.

1 Stick, plan. ? Most people fail agnostic to the diet program. If you get bored and another menu keeping consistency is change the low calorie food.

2 Plenty of water and drink. The water flushes toxins can produce during the diet, at least 8 day drink glasses.

3 Regularly exercise. ? A healthy body is essential to work. You can also increase your metabolism. People who exercise diet with the loss of healthy fats, such as calories may occur for best results, follow.

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Building Self-Esteem to Conquer Your Goals

All the traps and pitfalls in life, self esteem is the deadliest and hardest to overcome. For it is a pit designed and dug by our own hands, summed up in the phrase: It is no use, I cannot do it ~ Maxwell Maltz

According to some psychologists, self-esteem is the center of it all - THE most prominent factor when it comes to success in any health pursuit.

In any case, a struggle with self-esteem may be the sticking point you need to get past in order to succeed in your health goals. So, here are 10 ways to flex your self-esteem muscles.

Stop comparing yourself to others: This can be detrimental to your self-image and only serves to de-value who you are as an individual - a unique and wonderful individual.Always accept and appreciate compliments: Try not to downplay or reject compliments from others. The ability to receive is a hallmark of self-efficacy. Accept VALID criticism from those you trust: This may sound counterintuitive, as criticism can be the source of self-esteem issues, however feedback from those who are close to you should be accepted and appreciated just as compliments should. Make a list of a) Your good qualities (kind, thoughtful, organized, etc.) b) Your hobbies (knitting, scrapbooking, decorating, etc). c) Things you are good at (car maintenance, scrabble, Sudoku, etc). This exercise will help re-enforce your qualities and aptitudes, which will in turn infuse some confidence. Avoid making your problems the centerpiece of your conversation: Talk positively about your life and what you are working towards. Try and be aware of negative self-talk, take notice of how often you complain. Set achievable goals: Write them down and take small steps towards achieving them. Celebrate and reward your successes along the way (not with food, though).Use positive affirmations and tools: Ingraining positive thoughts often means repeating them often. Write them down and put them somewhere where you'll see them. Say things such as; "I am loved", "I am positive, motivated and liked", "Today is a great day to be alive", etc.Help others: Volunteering your time to help others in some way just plain feels good. Use these feelings as a motivator for your other actions in life.Surround yourself with positive and uplifting people: Misery loves company and negativity begets negativity. Find circles of friends who love to laugh, keep things positive and are generally pleasant to be around. Peer groups are important for adults just as they are for children and teens. Take responsibility: While negative self-esteem can be very limiting at times, taking a "woe is me" approach will only serve to keep you in the spiral of negativity and inaction. You and only you can choose to take action to better yourself, so commit to it, and take the necessary steps to reach your goals.

Do you have any tips for building self-esteem? How do you stay confident? If you feel you lack self-esteem, what do you think is holding you back?

Important note: Negative self-esteem may be a symptom of depression or other psychological disorders. Seek appropriate help if needed.

Image Credit: schadenfreude

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Belly Fat Cure

The Belly Fat Cure by Jorge Cruise has found its way to the New York Times Best Seller List, and is one of the latest diets hoping to appeal to the millions of people who struggle with obesity.

Jorge Cruise is also the author of the popular 3 Hour Diet, which instructed dieters to eat every three hours to lose weight.

So, what does Cruise's new diet promote in order to help dieters lose belly fat and the promised "4 pounds a week"?

The basic premise of Jorge Cruise's new diet is based on keeping insulin levels regulated in the body. The Belly Fat Cure states that high insulin levels cause the liver to turn sugar into fat, which ultimately gets stored in the belly.

If a dieter wishes to keep insulin levels within a healthy range he/she must get rid of simple sugars from the diet. Jorge says that The Belly Fat Cure isn't about counting calories, but about paying attention to what kind of calories are being consumed.

Jorge claims that eating less and exercising more doesn't work, and he guarantees if the dieter sticks to his plan "to the letter", he/she will lose 4 pounds a week, and results will be "almost instant".

Cruise offer's prospective dieters a free 7 day plan and promises to be with the dieter every step of the way.

Breakfast 2 or 3 eggs any style with one slice of whole grain toast with a pat of butter or cream cheese. A cup of coffee with cream or half and half; but not milk, its full of hidden sugarSnack LunchSnack Dinner Salad with baby spinach, grilled chicken, crushed black pepper, and olive oil dressing. A side of either broccoli or zucchini, sauteed in butter and topped with melted mozzarella.Dessert Decaf espresso with a dollop of heavy whipped cream sprinkled with cinnamon and sweetened with a packet of stevia.While cutting out simple sugars isn't really anything new, and has been shown to be effective in helping people not only lose weight, but to have better health as well, many of Cruise's claims in The Belly Fat Cure aren't based on solid research, and are more or less marketing hyperbole.

Statements such as "results are almost instantly", "eating less exercising more doesn't work", as well as "flavoring each of your three main meals daily with a pinch of salt will also aid in digestion and accelerate your weight loss", are simply not factual.

I signed up for the 7 day sample plan, which was really just a ploy to get me on Cruise's mailing list. It contained very little information, apart from a couple days worth of menus that to me seemed to be quite high in saturated fat, and was designed for a 40 year old woman, which I am not.

In Cruises automated email he claims to be with me every step of the way, yet when I replied to his email with a question, it instantly bounced back saying email quota was exceeded.

Although Cruise is a pretty savvy marketer of his products, by getting attention from Oprah and Dr. Oz, his Belly Fat Cure teaches nothing new and actually encourages dieters to consume high amounts of saturated fat and salt. Not to mention the widely disproved notion that belly fat can be targeted by a certain diet or certain exercises.

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How Can I Lose Weight Without Losing Muscle Mass? [Forum]

Hi,
I am a male, 5'10", 147 lbs., exercising 4-6 times a week for approx. 2 hrs per exercise. My workouts are very intensive, since I train for mountain biking races. It is not unusual for a 2 hr ride to have an altitude gain of 3,000 ft, which, when combined with technical terrain such as rocks and high altitude makes up for quite a calorie expenditure.

I do some basic strength training: pull-ups, push-ups, etc, no heavy lifting involved. My question is: what is the best approach to lose a couple of pounds without losing any muscle mass.

The reason why I am asking is because last summer I was 2 lbs lighter and that really did help on long ascents, however it had a drawback of feeling weak sometimes when overtaking a big rock or another obstacle which required raw muscle power for a few seconds at a time.

Thanks for your input!

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