Fitness Tips

Benefits of Fitness Music

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Fitness Tip 1: How many calories can I eat without gaining
weight?
Heres a simple formula:
1. Divide your weight in pounds by 2.2
2. Multiply by 24 (This give you the number of calories you
need to just be alive)
3. Factor in activiy calories by multiplying number 2 (above) by 1.6
This is how many calories you can eat per day without
gaining weight. To lose those extra pounds, you'll have
to burn more calories than you eat, either by exercising
more or eating less.

Fitness Tip 2: The easiest way to lower you cholesterol:
1. Eat more grapes. Grape skins contain a compound that
helps lower cholesterol.
2. Use more garlic. It's a powerful cholesterol-buster. It also
lowers your blood pressure.
3. Eat two carrots a day. This alone can lower your cholesterol
10 to 20 percent.
4. Walk for 30 minutes at least 3 times per week.

Fitness Tip 3: Top 6 sneaky weight-loss secrets:
Virtually everyone tries a diet plan and nearly everyone fails.
In the real world, most of us find it impossible to stick with a
diet...any diet! Those who do achieve weight loss through
dieting invariably gain back more weight than they lost. The
best way to achieve weight loss and weight control is to make
small changes in your daily life that work for you personally.

Here are several sneaky ways that will help you lose weight
without suffering through an impossible diet.

1. Never skip breakfast.
Research proves that people who eat breakfast have the
greatest success with weight control. Eating breakfast stabilizes
your blood sugar level, boosts your calorie buning mechanisms
and suppresses your appetite.

2. Add some spice to your life.
Introduce mustard and chili pepper to you menu. Also, pepper,
garlic and onion. They satisfy your taste buds so you eat less.
Best of all, they burn up as many as 45 to 75 calories after your
meal.

3. Spoil your appetite.
Thirty minutes before a meal, eat a nutritious, low calorie snack.
( A slice of cantaloupe, a carrot, an orange, a pear, a slice of
whole grain bread, etc.) It takes about 20 minutes for your brain
to receive a message from your stomach. By the time you sit
down to your meal, your brain will have received the message
that you aren't hungry. You will east less without even thinking
about it.

4. Play the right music.
Before sitting down to eat, turn on some relaxing music.
Research proves that you will eat slower when dining to relaxing
music. You'll also eat less.

5. Brush your teeth immediately after eating.
Brusing your teeth after a meal will help curb your appetite.
Why? Because the mint toothpaste flavor overpowers your taste
buds and you will be less likely to want more food or snacks.

6. Get enough sleep.
Many people eat not because they're hundry, but because
they're tired. Don't take 15 minutes to eat a midday bowl of ice
cream. Instead take a 15 minute relaxation break. Make sure you
get the amout of sleep you need - 7 or 8 hours a night for most
people.

Fitness tip 4: To stretch or not to stretch.
If you think that stretching is the smart way to start your
workout, you're wrong. Stretching cold muscles can injure them.
No matter what exercise you do, it is essential to warm up first,
then stretch. The best technique for warming up is a less
vigorous rehearsal of the sport or exercise you're about to
perform. A walker for instance, would warm up by walking at a
slow pace for 3-5 minutes. Specific rehearsal warmups are
particularly effective in preparing both physically and
psychologically for your workout. Perform gentle stretches after
your workout, not before.

Fitness tip 5: Never too late to get fit.
Over 50 doesn't mean over the hill, even for people who have
never exercised regularly. Despite years of sedentary living, it is
still possible to become physically fit. A recent study found that
people who had rarely exercised before could achieve fitness
levels almost equal to people who had exercised regularly for 10 years.

Fitness tip 6: Why does it get harder to lose weight as I get
older?
Changes that occur with age - in metabolism, body composition,
nutritional needs and activity levels - make weight loss more
difficult. As we age, our metabolism slows down and the body
uses less calories to keep itself running. However, the real key is
that we burn fewer calories simply because we tend to become
less active. Physical activity and exercise, without a doubt, are
the best ways to counter the metabolism slow down. Staying
active - walking, jogging, cycling, gardening, weight training -
helps keep a balance between the calories you take in and the
ones you use up.

Fitness tip 7: How long do I need to exercise before my
body starts burning up fat?
Though 15 minutes of exercise burns some fat, it generally takes
at least 30 minutes of exercise for the body to draw significantly
from fat reserves. If you're trying to lose weight, you should
work toward a goal of at least 30 minutes of moderate intensity
exercise, such as walking, at least 3 times a week.

Fitness tip 8: Which is the best exercise for weight loss,
walking or running?
A mile of walking burns about as many calories as a mile of
running. It just takes longer. Plus, walking offers certain weight
control advantages. Half of your body's fuel comes from body fat
when you walk. During a run, less than a third of the calories you
burn come from fat.

Fitness tip 9: What's the number one source of fat for
women?
Surprisingly, it's not meat or sweets. The culprit is salad dressing
which provides 9% of your fat intake. Try using fresh-squeezed
lemon juice, pepper and a light sprinkling of salt. And watch out
for "light" dressings. Many contain 40 - 50 calories per
tablespoon!

Fitness tip 10: Cereal: shape counts.
The fiber in wheat bran has long been recognized as a defense
against cancer, especially colon cancer. A new study suggests
than in breakfast cereal, shape counts. While raw bran is an
effective colon cancer deterrent, the study found that heated
and processed bran is even more effective. Wheat bran that is
shaped into short, crispy strips for commercial cereal (as in All-
Bran and wheat and multi-grain Bran Chex) is more effective than
either raw wheat bran or flaked cereal in reducing colon cancer.

Fitness tip 11: Whittle your middle.
Women who exercise gain less belly fat than those who don't. A
recent study found that women who exercised for 30 minutes a
day, 5 days a week, had 17 percent less belly fat than those
who didn't. BEST EXERCISE? Walking.

Fitness tip 12: Are you a night eater?
Don't sweat it! In fact, you can eat whenever you please. Most
women think that if they eat their dinner late in the evening it's
going straight to their hips. According to a recent study, there's
no need to worry. Researchers found that women who ate more
than 52% of their calories after 5 p.m. were no more likely to be
heavy than those who ate most of their calories early in the day.
Even calories eaten after 8 p.m. had no extra effect. WHAT
COUNTS: The total number of calories you consume per day and
not what time you consume them.

Fitness tip 13: Drink water…Lose weight!
Most people don't know that water is an excellent appetite
suppressant. Many people mistake thirst for hunger and overeat
as a result. The next time you want a snack, drink a large glass
of water instead. If you're still hungry, chances are a smaller
snack will tide you over until your next meal.

Fitness tip 14: Healthy Heart = Nuts!
Most of us know that nuts are high in fat so weight conscious
people usually avoid them. But did you know that the fat in nuts
is the good-for-you unsaturated fat? A recent study found that
people who ate the most nuts had the lowest risk for any heart
related disease. Most nuts are also high in other unsaturated fats
and nutrients that might reduce heart disease.

Fitness tip 15: Avoid banana chips.
Banana chips are like potato chips. Maybe worse. An ounce of
banana chips has about 150 calories, nearly 10 grams of fat
(they're deep fried in coconut oil), plus lots of sugar.

Fitness tip 16: You're kidding! A peanut butter and banana sandwich?
That's right. A peanut butter and banana sandwich on whole
wheat is very good for your heart. Peanuts, bananas and wheat
germ provide high doses of vitamin B-6. According to new
research, people with the highest levels of B-6 have the lowest
risk of heart disease. Other good sources of B-6: chicken breast
and baked potato.

Fitness tip 17: The best way to get your age-defying
antioxidants.
Drink Concord grape juice. You'd have to eat 12 bananas, 11
peaches, or 41 cups of iceberg lettuce to get the antioxidant
power of 6 ounces of Concord grape juice.