Healthy B.P.M.

I wonder how many people stuffed themselves silly yesterday and are now paying for it. The big payback may have even started last night when that bloated, fill er to the rim feeling kept them from being comfortable. Then there was the belching and heartburn as the indigestion flamed. Too bad there isn’t a morning after pill to prevent weight gain from the food orgy the night before. Unprotected food frenzies rarely turn out well.

How many took that lonely, solitary walk to the scales, peevishly looking with one eye open as the numbers seem to reflect our nation’s debt. After that debacle, members of the “I can’t believe I ate the whole thing” society vow to clean up their act right away. Committed to the cause they work out like there’s no tomorrow. 60 minutes on the treadmill; 5 MPH, at 5% incline. So far so good. However, cleaning up their act right away lasts until the first person warms up the leftovers. Here’s where the real fun and the bargaining begins.

Hmm let’s see how about no desserts today, just the turkey and dressing. After all we don’t have turkey and dressing everyday so a little more won’t hurt. Come to think of it we don’t have sweet potato pie and triple chocolate cheesecake everyday either. You vow to have just one more teeny weeny slice and get the craving out of your system. Wow that went well; you’re not nearly as bloated as yesterday. Which means you’ll be nice and comfy on your late night shopping spree. With all the darting in and out of shops at lightening speed you ascertain that you’re burning hundred s of calories. Enough to allow for a Grande Tazo Chai Frappuchino Blended Crème, you think.

Back home, a paltry piece of pie sits on the counter, all alone. What the heck, you take it out of it’s misery and vow to work out for an extra fifteen minutes tomorrow. Tomorrow dawns with a headache to end all headaches. You can barely lift your head from the pillow let alone have a full fledged workout. So you sleep in. After the long hibernation you reason that it’s too late to workout and you need to start on your Christmas cards anyway. Sooner or later someone gets the bright idea to warm up the holiday dinner, yet again.

Right about now is the time you say, “Forget it”. Your resolve has left the building and you’ve quit fighting. Might as well enjoy the rest of the weekend and get back into the groove on Monday. Welcome to the first pounds of your annual holiday weight gain.

FIND REASONS NOT TO SIT

Take as long as possible before sitting down. Hold walking meetings. Deliver messages in person. Use a bathroom on the other side of the building or on another floor. Replace your chair with a stability ball. It may seem awkward at first, but it helps you maintain good posture, and by balancing, you’re working your core muscles (abs and back) all day.

Aerobics

Walk briskly enough for noticeable breathing, but still be able to sing the ABC song.

Standing Abdominal Exercise

Lift your knee as high as you can while contracting the lower abdominal muscles. 8-12 times each side.

Strength Moves

Use water bottles or packs of printer paper to do bicep curls and shoulder raises.

STRETCHING IS THE ANTIDOTE

Staring at a computer screen for hours on end can leave you with a brain fog, and feeling tied up in knots. Use these stretches.

Onward and Upward

Stand up and raise both hands above your head. Alternating sides reach for the ceiling as if crawling upward. 3-5 times each side.

Hallelujah

While sitting, stretch your arms up over your head, inhale, arch your back, relax and exhale.

Two in One

Stretch your arms and chest in one easy move. Remain seated and link your hands together behind your back, over the top of your chair. Lift your arms slightly, and push away from your body, hold for 8 seconds and repeat.

Calf Stretch

Sitting upright, lift and straighten the leg, then flex your foot. Repeat several times with each leg.

Grand Finale

Pull your chair back from the desk so you’ll have more room - and avoid a concussion. Bend forward and grab your ankles, then arch your back to stretch. Relax and repeat.

The Hygienic Challenge

Unless you have access to a gym, either on premise or nearby, you won’t be working out long or hard enough to get all frothy. Some workplace exercises and stretches won’t even require a change of shoes or clothes. Now about your hair, if it’s really a big issue, tie it back. A small bag packed with baby wipes, deodorant and makeup is more than enough for touch ups.

Please Don’t Feed The Workers

Other than lunchtime, inevitably there will be cause for celebration. Whatever shall you do? There are a couple of options: Throw caution to the wind and party hardy. Remove yourself from the area. Bring your own goodies. Or, try your best to convince the party planner to make it a healthy spread or at least include some healthy choices.

Fending Off The Vending Machines

Once in a while you can come up with something that is a reasonable facsimile of good a selection. Pretzels if they are whole wheat, microwave popcorn, low fat or fat free, baked chips and other crunchies; licorice, peppermints, chewing gum and the plainest cookies available. This is an area where reading labels and being familiar with serving size is crucial.

Bad knees” have derailed many an exercise program. Overuse injuries, and joint disease account for most knee ailments. Stop exercising if you feel pain in your knee. Always increase the intensity of your workout gradually. Stretch your legs before and after physical activity. Wear shoes that fit well and offer enough support. Keep your thigh muscles strong with regular stretching and strengthening. Always seek medical attention for any acute pain. Take the necessary time to recover and then get back into the swing of things. But what do you do if the pain is chronic as in the case of joint disease; you know “Uncle Arthur?” This is what I’ve found to be effective since Uncle Arthur has come to stay. It is not a one size fits all option, but it’s worked for me.

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you’re stretching or doing aerobic activities such as step aerobics.

Demi- Squats

Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

Step-ups

Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot. This is great for your hiney also.

Wall Slide

Wall slides are good for strengthening thigh muscles. Walk around a bit and do some gentle stretching before you begin this knee exercise. Or do them after you’ve done your cardio and your muscles are already warmed up. They are best done on carpet or a non-slippery surface. Stand with your back against a wall, and your feet straight in front of you. Keep your back against the wall and slide down until you are in a semi sitting position. Take it slow and only slide down as far as you feel comfortable. Hold the position for a few seconds, then slide back up. As your quad muscles get stronger, you can hold the position longer. Just starting out repeat up to 5 times holding the position for about 10 seconds. Gradually increase to 10 times, holding for up to 20 seconds.

Side-lying Leg Lifts

Lie on your left side, legs straight and together, with your left arm supporting your head. Hips stacked. With your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg. Do 12 times each side.

Recumbent Cycle

This is an easy but productive ride. Great for those with bad knees and bad backs. Make sure you pay attention to your posture (sit upright) and position the seat properly. You should have a good extension in your legs.

The Elliptical Machine

Ellipticals, are good for all fitness levels, and make the best use of your workout time. This piece of equipment is a great additional to your cross-training routine.

For Healthy Knees in General

• Keep knees and feet facing straight forward, not turned in or out.
• Keep body weight spread evenly on the foot. Unless you‘re tip-toeing through the tulips stay off your toes.
• When stepping up stairs or an incline, don’t step toe first. Put your whole foot down and press through the heel so that your muscles lift you, not your knee joint.
• When stepping down, step toe first, bend your knee upon contact for shock absorption, and step down lightly with your weight held up on the leg on the upper step.
• You’re not auditioning for the Broadway musical “Stomp”. Don’t stomp, walk, move, exercise and sit down with gentle shock absorption in mind.
• Walk and run by rolling heel to toe. Although you will step lightly, don’t do it by trying to walk or run on your toes.

It would make no sense to do knee exercises and then go back to bad form and positioning habits that cause the pain. When you let your weight sag into your joints instead of using your muscles to support them you’re negating the benefit of the exercise and making way for more wear and tear on your joints. Practicing these knee conscious tips will help to keep you in the gym and out of rehab.

I’m preparing for a newspaper interview this afternoon and decided to get my talking points together. Naturally I’m thrilled and thankful for the coverage. The points that I want to drive home are not just what and what not to eat. Most people recognize that French fries aren’t vegetables and operating the remote is not an aerobic activity. This is what I intend to say.

Along with the proper mindset you’re going to need a healthy dose of patience when you’re on a weight loss plan. Everyone wants the excess pounds gone as of yesterday, but that aint gonna happen. Prepare to wait anywhere from six weeks to six months for the numbers to turn in your favor. And while you’re at it, stop weighing yourself every time you go to the bathroom. Get a tape measure and rely on its numbers for more accuracy. In the meantime; how do you feel? Are you sleeping better, do you have more energy? Is the overall quality of your life improving? Get high everyday knowing that you’re doing something to reduce your risk of a long list of awful diseases.

Be prepared to make changes in your plan. You may have gotten great results from your current strategy; and then all of a sudden Plan A doesn’t work anymore. Keep an open mind and be flexible. Your body adapts easily and needs stimulation to respond differently.

Lose the all or nothing mentality. Depravity doesn’t make good sense. Real world alternatives are what keep you going. Birthdays, holidays and “woe is me” days are real world occurrences. Don’t put yourself in a straight jacket about them. You can handle it. Letting your hair down (a little) won’t be the end of life as you know it. On the other hand…..

Be consistent. Wishy washy workouts and a hap hazard eating plan is a recipe for disaster. If you have a personal trainer or other fitness consultant realize that you still have to work. On the days when you’re not working with your trainer you still have to do something. I think those days are the most important, and they will reveal just how committed you are to the plan. If you work with a trainer more than 3 days a week, great, and I wish I were your trainer.

Most importantly enjoy the process. Please don’t put your life on hold while you’re waiting to lose weight. The world is still going round and you are still a productive member of society. If you don’t think you can accomplish any other goal, ask yourself why? Losing weight will work wonders for your waistline and wellbeing but it’s not the end all be all of life. Stop selling yourself short and get out there and live the kind of life you want. You deserve it.

Here’s the second part of your Holiday Workout. If you’ve wondered about the band; you can find them at Walmart, Kmart, and just about any sporting goods store. They are also super cheap, and you can get light to heavy resistance. Keep in mind that you have to do it in order to get results. Just thought I’d remind you.

Assisted Lunge

You can use a stability ball or a chair for this exercise. Begin with the ball (or chair) on your right side. Rest your hand on top and take a big step forward with your left leg.

Inhale as you bend, exhale as you straighten your leg. As you bend your left knee, inhale and sink down into the lunge. As you rise to the starting position, exhale. Do 10-12 reps on each sides. This exercise not only improves your balance and coordination, but tones your hips, thighs AND buttocks.

Band Squat

Place the band under the arches of both feet and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip, bringing them up to shoulder height with your palms facing forward. Slowly, bend your knees and push your weight back slightly (as if you are about to sit in a chair). Keep your heels on the floor. Stop just as your legs reach a 90-degree angle with the floor. Pause and then straighten your legs again, pushing through your heels, back to start. As always, avoid positioning your knees past your toe line when bending to the 90-degree angle. If you need more of a workout, move your feet wider apart. Conversely, if you need to start out a little more slowly, move your feet closer together.

Ball Deadlift

Practice this one with a ball (basket size) until you get the form down pat. Maintain a staggered stance with your body weight on your right foot. Hold the ball with your arms extended at chest level. Inhale as your bend forward, exhale as you rise to starting position. Inhale, bend forward and extend your left leg behind you and lift it up - touch the ball on the floor. Exhale and rise to start. Do 10 12 reps on each side. This is like a traditional deadlift, but it won’t hurt your knees. Once you’re comfortable with the execution of the movement you can do this with a weighted bar, barbell, or dumbbells.

Holiday Workout - Part 1

Tis the season to eat with reckless abandon. That means you’ve got to get serious about your workout plan and tighten up the slack (literally and figuratively) in your regimen. These exercises use an exercise band or tube. Most can be adapted for use with dumbbells as well. For those that require a stability ball, a chair will suffice. The only way to get through it is to get started so let’s go!!!

The following exercises work the back of the upper arm

Band French Curl/

Sit on the ball or on a chair with your feet flat on the floor. Place the band under both feet and grasp an end in each hand. Extend your arms overhead with palms facing each other. Remember to keep your abs tight to reap the full benefits. Bend your right elbow and lower your hand behind your head and inhale. Exhale when you raise your hand back to starting position. Now bend your left elbow and repeat the lowering/raising motion. Continue to alternate both arms. Do 2 sets of 15. Alternating your arms, you’ll work them twice as hard. Just imagine how fast you’ll whip those “tri’s” into shape.

Band Triceps Kickback

Again sit on the ball or chair and bend forward to about 45 degrees. Place the exercise band under both feet and grasp the ends of the band. Extend your arms toward the floor with your palms facing in. Bring your elbows up towards the ceiling and your hands in towards your ribcage. Extend your arms behind your upper body and exhale. As you return to starting position, inhale. Keep your upper arms and shoulders steady and bend only at the elbows. Keep your abs tight, do 2 sets of 15 and say goodbye to underarm sag!

Onward and upward to the front upper arms

Band Bicep Curl

Sit on the ball or chair with the band under your right foot. Grasp the ends of the band with both hands. Extend your left leg straight out and extend your arms fully toward the floor with your palms facing away from your upper body. Bend your arms and lift your hands to your shoulders. Return to starting position. Switch legs and repeat after completing 2 sets of 15. Because one leg lifted will unbalance you, your core muscles will work harder trying to keep you balanced; more bang for your buck!

How about those abs!

Ball Bicycle

If you‘re chasing that elusive six-pack remember you‘ve got to do some cardio to burn the fat. Start by lying on your back, bend your knees and place your feet on the floor. Hold the ball straight up above your chest. Bring both knees in toward your chest. Now, extend your right leg, pull your belly button towards your spine, tighten and exhale. Inhale, bringing your right leg in to your chest and simultaneously extend your left leg. Make sure that your lower spine is always against the floor and that you keep the ball motionless as you move. You could hold a weight or a water bottle in your hand if you don’t have a ball. This takes real concentration, so tighten those abs and keep the ball (or other prop) stationary throughout!

If you really want to bring sexy back try this one.

Band Upper Back Toner

This move will help to shape your back and upper arms. Sit on the ball/chair and bend your torso forward to about 45 degrees. Place the exercise band under both feet. Cross the band so that your right hand grasps the left end of the band and your left hand grasps the right end of the band. Straighten your arms toward the floor and make sure that your palms face in. Grasping the band in the crossed pattern above, raise your arms up and out to the sides until they are level with your shoulders. Inhale and lower back to start.

Caffeine

I don’t think a detailed explanation of what caffeine is and what it does is needed, let’s move on.

Taurine

An amino acid vital to the brain, heart, and muscles. The kicker here is that we get an ample supply of taurine in dietary protein, so that takes the mystique out of that one.

Milk Thistle

This herb is supposed to protect the liver. Milk thistle is also involved in a number of other functions and act as an anti-inflammatory agent. Don’t think that was it either.

Ginkgo Biloba

Ginkgo has been shown in numerous studies to improve blood flow to the brain, and it is therefore thought to improve concentration and memory. It improves blood flow in general and as such is useful for circulatory problems that lead to fluid retention. We’re getting closer.

Ginseng

Ginseng is known as an adaptogen, which means it increases resistance to physical, chemical, and biological stress and builds up energy and general vitality, including the mental and physical capacity for work. I think we’re on to something!

Guarna Seed Extract

Guarna is reputed to be a stimulant and increase mental alertness, fight fatigue, and increase stamina and physical endurance. Guarana is also one of the richest sources of caffeine, containing up to three times the amount of caffeine as coffee. Woo-hoo, we’re bouncing and behaving now!

What it boils down to is caffeine, no presto chango magic substance. Package literature says that the caffeine in most of these drinks is the equivalent of a cup of coffee. Keep in mind that with caffeine can come a host of other problems. Irritability, heart palpitations, and jitters to name a few. Another thing you have to watch for is the sugar; these drinks can be loaded with the sweet stuff. As usual the choice is yours, and remember the magic is in you, and me.

1. Reduce the amount of prepackaged and processed foods you buy.
2. If you can’t buy fresh, buy frozen.
3. Take advantage of BOGO (buy 1 get one). Many groceries offer this with healthy foods. Buy them in bulk if you can.
4. Buy everything you need in one trip. This saves on gas and reduces impulse buying.
5. Make a meal from what you have on hand. This doesn’t mean let your cabinets go bare, just be a bit more creative.
6. Consider one or two meatless meals each week.
7. Eat more beans. They’re a protein and a good carb. More bang for your buck.
8. Bring your lunch to work.
9. Only clip and use coupons for items that you need. .25 off organic hearts of palm is not a deal if you don’t eat them.
10. Shop the perimeter of the store, and learn to read the cost per unit label which is on the shelf below the item you’re buying. That tidbit of info really tells you how much you’re paying.

Go forth, shop, eat and be well.

Put simply, ‘natural skin care’ is caring for your skin in a natural and chemical-free way. ‘Natural skin care’ dictates that the skin should be able to take care of itself, minus any assistance from synthetic materials/ chemicals. Makes sense, right? ‘Natural skin care’ is about implementing good habits as a way of life. These good habits are pretty much the same ones you’d follow for weight loss; but you probably guessed that by now. So let’s see what these natural skin care measures are.

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However, if on some mornings the thought of hoisting your slimmer self onto your bike makes you want to hurl, you just may be overtraining. If your heart is beating like a jack hammer before you get started, you’re on your way to overtraining.

Are you trying to convince yourself that you’re not tired more than usual? Do you consider yawning a facial exercise? Have you found yourself tripping over your feet in step class? You guessed it, you’re overtraining! And here’s the worst part; the scales aren’t moving and you haven’t even lost a 1/16^th of an inch off you hips. Whatever shall you do?

As far fetched as this may seem, you need to take a break. Yes that’s right, stop; but just for a little while. Take a few days to give your body a rest. Also try something different and less intense. How about a Pilates or Yoga class? You need the down time to rejuvenate. Overtraining is often the precursor to injuries and that’s so not cool. This is also the time for a bit of pampering. Nothing exotic or expensive. Go through that stack of magazines you’ve been meaning to look at. Trek on over to the local cosmetology school and get a haircut or manicure. Have a favorite movie marathon, or, clean out your closets and that junk drawer in the kitchen.

After your downtime get back into the swing of things, but pay attention to what your body is telling you. You don’t have to try and do everything at once. The rest of your life is waiting for you and there is time for it all. Take it slow and steady while you’re going full steam ahead.

One of the biggest components of “diet” pills and weight loss supplements is caffeine. Some manufacturers charge huge prices for pills that are nothing more than caffeine. Which means you’re being taken for a very expensive ride. Soft drinks, chocolate, coffee, and tea are full of caffeine and it’s the same caffeine. Did you know that No-Doz and other drugs to keep you alert are nothing more than caffeine? I am not, I repeat, I am not advising caffeine as a weight loss supplement. I just want you to know what you’re getting, better yet, what you’re not getting. Here are a few jittery facts about caffeine.

Caffeine may act as an appetite suppressant. Emphasis on the word may. While some people may eat less after caffeine consumption, it will not lead to long term or significant weight loss.

Caffeine is thought to stimulate thermogenesis — one way your body generates heat and energy from digesting food. Again, it’s probably not enough to result in significant weight loss. Cayenne pepper has the same quality.

Caffeine acts as a diuretic, which means you’ll urinate more. This water loss may temporarily decrease your body weight; until you take in more fluids.

It’s important to keep in mind that caffeine stimulates your central nervous system and that is nothing to play with. It can and will increase your heart rate and blood pressure, interrupt your sleep, and cause nervousness and irritability. Ask yourself if all of these side effects are worth the risk? It always comes back to common sense doesn’t it?

Fitness is the essence of a man. Being physically fit gives you the ability to do your normal everyday tasks with full alertness and vigor. There’s little worry of chronic fatigue, and an extra energy reserve is a plus. Every man regardless of age and current fitness level owes it to himself and those he loves to take care of himself. Male or female the basics are the same, aerobic conditioning, resistance training, and healthy eating.

Naturally, and I mean by our creator’s design, men are stronger and have more muscle. That allows them to burn more calories than we do. If you’ve ever started a weight loss plan with your significant other you may have noticed that he loses weight quicker than you do. It’s that muscle mass thing again. No fair, I know.

Aging causes a decrease in muscle mass of five to seven pounds of muscle for every ten years of adult life, for an inactive lifestyle. Hence the saying “use it or lose it”. Fortunately, there is a good solution to this; pick up some weights and not the baby ones either. There’s a fair amount of guys who only want to lift weights. They tend to think of cardio as a girly thing. Hold on there Mr. Brawny, your heart and lungs need to be worked as well as your bi’s and tri’s. You don’t have to take a step class (unless you want to) but some cardiovascular conditioning is necessary. Those endless crunches you’re doing hoping for the six pack will be useless if you don’t burn that rubber around your middle.

You know what else you’ve got to do? Work on your flexibility. That’s the last thing you’re thinking of after a grueling workout, but it helps to seal the deal. All that lifting, shortening and tightening of your muscles will result in a build up of lactic acid. You’ve heard of ‘feeling the burn”? Well that burn is a build up of lactic acid, a waste product of muscle movement. The best way to get rid of it is to stretch, and don’t rush through it for crying out loud. Spend at least 30-60 seconds for each stretch. If you really want to work on your flexibility you could take a Yoga or Pilate’s class, but that might be too much of a stretch. Get it, too much of a stretch? At any rate, cardio, resistance training, and stretching are the foundations of your fitness plan.

Now for that eating plan. As mentioned earlier guys will lose weight quicker because they have more muscle mass. This means that they’ll burn more calories. Muscle is a metabolically active tissue and it our bodies have to work harder (burn more calories) to maintain it. This is not an excuse to post up at the all you can eat buffet and have at it with reckless abandon. Optimal health is still the goal and too much of anything is not good for you. There’s also much to be said about exercising restraint with your portions. Behavior modification goes a long way in staying fit.

Eat whole and natural foods frequently; the 4-5 mini meal rule applies to guys as well. Variety is the spice of life so keep this in mind when doing the shopping. The three important macronutrients in the diet; are fats, carbohydrates and proteins. Prioritize proteins over simple carbohydrates and never exclude any one food group.

Here are a few manly man tips:

Drink plenty of water throughout the day, especially when working out.

Do exercises using the correct techniques, whether it’s weight lifting or aerobic exercises. Always read and understand, and follow of course, the instructions outlined by your trainer.

Make sure to have a spotter when moving up in weights.

Challenge the muscles, but make sure that you do it safely

Warm-up prior to working out and cool-down gradually after sessions.

Check the equipment for safety before using it.

It is better to do less than overdo the whole thing. Overtraining will exhaust you and is a precursor to injury.

There you have it, no more excuses and no more late night runs to Taco Bell.

Health is wealth. Being physically fit works wonders for you inside and out. I could go on for days about the advantages of being physically fit. Hey, come to think of it, I do! I’ve been trying to practice what I preach so it’s about time that I shake up my routine a bit. Even though I workout 7 days a week and often get in multiple works a day, a change is needed. Jogging is not my thing. Years of high impact aerobics on the wrong surface took that option out of the equation. Walking is pretty standard and sometimes I feel like a hamster on my treadmill but I enjoy it. Those preset programs help to take the sting out of the monotony. Organized sports are so not me, and I’ll sneak in a step class whenever my knees give me permission. Whatever the modality I have to do something. For me a day without exercise is like a day without sunshine. Yeah that line was from an orange juice commercial years ago.

Your newly implemented or tweaked existing routine (and mine) goes a along way in making you lean and shapely, but there’s more. How about inner beauty? Here are some things you can do everyday to stay beautiful and healthy on all levels.

Reading keeps your mind sharp just like working out keeps the body in shape.

Stress reduction is crucial. Take the time to do something special that you really enjoy. This type of self-care is rejuvenating internally and externally.

Pollution is something we can‘t individually control. When you venture outside for any reason, it’s best to protect your skin. Use beauty products that contain a sunscreen and antioxidants for protection against skin damage.

Another way to stay healthy is to give up some vices. There are no advantages to smoking and if you do smoke, use whatever tools available to stop. Excessive drinking is another vice that you want to consider giving up. A couple of drinks occasionally are OK, more than 2 a day is excessive and a health risk.

If you don’t smoke, it’s best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation. I’m amazed that this still has to be repeated.

One of the best body enhancers is a positive attitude. Do your best to always start the day with positive intent and a smile. A smile can do a lot and it’s contagious, in a positive sense. Try it; now please. No, this is not a silly request and what will it hurt? Say cheese!

Most of us know that the primary benefit of physical exercise, is the improvement of your health and the reduction of a slew of physical diseases. What happens emotionally and mentally is a perk that doesn’t get talked about enough. You do have to be a bit selfish from time to time. Life can get in the way and there will always be something else vying for your attention. Just knowing that you’ve done something good for you, because you wanted to, makes you feel happier, increases self esteem, and can prevent you from falling into depression or anxiety. Who is the best person to take care of you? You of course. Yes we all have well meaning family and friends, but at the end of the day, it’s all about you.

What Not to Try

There are tons of weight-loss strategies that are guaranteed to backfire. Most of these fantasy fixes are not real world solutions, they’re not efficient, and they don’t target the right principle and the right frame of mind for losing weight. Just like leg warmers most of these plans are fads. As time passes and the popularity wanes, people will realize that the diet they have depended on is not reliable. In case you don’t know how to spot a fad, here’s what to look for.

You’re advised to skip meals. Some people abstain for religious purposes and I’m not going to touch that one at all. However, abstaining from food completely is not a healthy habit. It may even cause some serious complications especially for people with pre-existing health problems. Skipping meals can cause hypoglycemia, this means your blood sugar is really low. What can happen next is that you’ll probably eat twice as much when you eat again.

Dieting without exercise, or vice versa. Come on lazy bones, exercise isn’t just for body shaping. It’s important for proper blood circulation and the efficiency of other bodily functions. Start getting some exercise by running away from these kind of plans. People are born to move, but keep in mind, even exercise alone is not sufficient. Healthy eating and exercise go together like ice-cream and cake. Ok, scratch that one, but you get the point.

This is not so much a plan but a frame of mind. Putting off tomorrow what you can do today. There is no better time than now to start losing weight. Naturally if it’s Thanksgiving, Christmas Eve, or the start of your seven day cruise you can wait a few days. Those circumstances aside, delay tactics will not get you anywhere and will only make the problem worse. And, if you do come across a diet plan that suggests a certain timeframe for you to start losing weight, chances are, it’s a fad.

One more thing; stop being in such a hurry. Rely on the tale of the tape and not just the scale. The scale may be seem to be moving at a snails pace but it’s OK. If you’re losing weight slower than you would like, but are feeling energetic and positive about your efforts, then you are just doing fine.

Modern printing technology has been a crucial factor in our personal and national progressive development. With the concept of staying fit and healthy dominating society today, how hard you push yourself depends on your level of fitness and your health history. Even though most people don’t do it, check with your doctor before you dive headlong into a program that might not be right for you.

Most publishers are on the up and up and are, interested in your quality life. However, they also want to increase their circulation and turn a profit. Here’s where I tell you to have a healthy dose of common sense and reasonable expectations, because there are fitness magazines that “beat around the bush.” They offer tons of hype, shortcuts, and not always the most detailed and reliable information. Countless fitness mags are loaded with advertisements that focus more on weight loss products, vitamins, minerals , and a boatload of unnecessary equipment. Honestly I don’t think they’re all bad. Another plus is the convenience of finding your favorite one on the internet. You can download articles and even some workouts free of charge. Virtual fitness magazines have the advantage of web sites that offer fitness products and equipment, and the convenience of online shopping. Please do some research before you submit your credit card number, I can’t say it enough. The weight loss and fitness industry preys on our impatience and they can smell a frustrated you-yo dieter a mile away. An empty promise and a maxed out credit card can be just one click away.

Unlike some people who’re asked which ones they read and reply “all of them”. I’ll recommend the ones I find most reliable. Without a doubt Muscle & Fitness and Flex are the gold standards of fitness magazines. If these are too hard core for you, check out Shape, and Muscle & Fitness Hers. The list goes on, flip through Fitness, Self and Natural Health. Hats off to the publishers and editors their info is great.

Before you subscribe to one of the magazines, read them at the library. Find out if you and the mag are a good fit. Right about now, you’re probably thinking that’s too much work; but how many times have you bought something and found out that is wasn’t what you wanted or thought it would be. Think before you buy and if possible, try before you buy.