Wouldn’t you just love it if your body decided to burn fat and calories on its own?

It can:
1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.
2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.
And of course, for best results:
3. Chill on the amount of food you are eating.

Technically:
1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.
2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.
3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

Realistically:
1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise – your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.
2. You must do resistance training in order to build muscle and strong bones.
3. Nobody wants to exercise more – and we don’t want to train our bodies to need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.
4. Instead of adding more days to your workout schedule, add a weighted vest to your training. I have said this before, but this is the most efficient way that I know of to build muscle while burning calories. For more information, go to http://www.walkvest.com/.
5. Eat moderately – stop counting fat grams and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.

Keep it real -
Debbie Rocker

i copied this from Yahoo. (more…)

Memorize H.A.L.T.

By Terry Martin, About.com

Quitting tobacco is a process. It doesn’t happen overnight, but compared to the amount of time most of us spent smoking, recovery can be very quick, indeed.

Years of smoking taught us to react to literally everything by lighting a cigarette. When we were happy, we’d celebrate by lighting up. When we got angry, smoking would calm us down, or so we thought. Tired? Smoke a cigarette to stay awake. Hungry? Feed yourself a smoke. This list goes on. Between the physical addiction to nicotine, and the mental associations that tie what seems like all of our activities to cigarettes, it can feel as though we’re chained to the habit with links of steel.

Successful recovery from this addiction includes learning how to hear the message behind the urge to smoke and respond with more appropriate choices, such as a nap or a meal, for instance. Have patience with yourself! This new skill takes some time to hone, but you’ll get better at it. Eventually, cigarettes will fade as a trigger, and you’ll make choices based on what you really need without thinking twice about it.

Memorize the meaning of this acronym: H.A.L.T.(Hungry,Angry,Lonely,Tired), and you’ll have a powerful checklist to help you decode the urges you experience. Nine times out of ten, a craving can be traced to one of these four things:

Hungry

Have a snack or a meal. If you are hungry, food is the answer, not a cigarette! If you’re concerned about weight gain, try drinking water to help control between meal eating. Have healthy snacks on hand also. Celery sticks, raw baby carrots and frozen grapes make good low calorie snacks.

Normal weight gain due to quitting is 5-8 pounds. Metabolism does slow a bit, so getting some daily exercise is a good idea. Take a look at Weight Gain FAQ’s for answers to weight gain questions. Also read Maia’s Six Month Milestone for a first-hand perspective on this issue from someone with six months smoke free under her belt.

The bottom line is this: don’t be too hard on yourself. Try to eat in moderation, but until you get your quit program under solid control, don’t fret if you gain a few pounds. Quitting tobacco should be in the top slot of your priority list for as long as it takes. Weight can always be lost later.

 Angry

This is a big trigger for most of us. Find healthy outlets for your feelings of frustration – if at all possible, try to deal with the situation that is bothering you head on, and be done with it. Talk to friends and family about your feelings or write in your journal. The important thing is not to let anger simmer and get the upper hand. Reaching for a cigarette can seem like a quick fix, but it’s always a false fix. Smoking will put you back to square one and you’ll be disappointed in yourself as well.

We may not always be able to choose the events that happen around us, but we will always have the choice of how we let external situations affect us emotionally. This is important! If you’re mad, you have the power to change that negative feeling in an instant. Try some of these stress busters the next time you need a boost. Positive self-talk is another way to pull yourself out of the doldrums. Use affirmations to help you create the reality you want for yourself. We have a way of taking actions which are in line with our beliefs, so what you tell yourself matters – a lot. Make affirmations empowering and keep them in the here and now. Instead of saying: “I will be a healthy nonsmoker”, say it this way: “I AM a healthy nonsmoker.” Rather than saying “I have to quit smoking”, tell yourself, “I get to quit smoking”. Minor shifts in attitude can make a world of difference.

Education is also a powerful ally – the more you learn about the effects of tobacco, the less value cigarettes will have for you. Learn to hate the habit, and you’ll have leverage to help you become smoke free and stay that way for good.

Lonely

Another word to describe this could be bored. Take a look at 101 Things to Do Instead of Smoking. This list comes from forum members who are all in the process of quitting themselves. Early on in cessation, distraction is a useful tool. If you’re bored, try redirecting your attention, and see if it helps.

Depression also falls under this category, and can affect anyone. People quitting tobacco are especially susceptible, at least early on, because leaving cigarettes behind can feel like the loss of a friend. My Darling… was one quitter’s way of saying goodbye to the habit that was killing her. Ten Healthy Actions to get Yourself out of a Funk is a great article from About Guide to Holistic Healing, Phylameana lila Deasy. If you feel yourself slipping into a depressed state, take action. Change your environment and it will usually change your attitude.

Tired

Fatigue can be a huge trigger. Instead of lighting up, give yourself time to slow down and relax a little, or even go to bed early if you need to. Sounds so simple, yet people often push themselves too far with all of the demands of life these days. Be aware. Don’t let yourself get rundown. Protect your quit by protecting your health, both physically, and mentally.

It may feel like you’ll never be free of cigarettes and thoughts of smoking will always plague you, but have some faith in yourself, and please be patient. We taught ourselves to smoke, and we can teach ourselves to forget it too. Give yourself time to retrain and get some practice at living your life smoke free. Soon enough, it will seem the most natural thing in the world. You’ll get to the point where you’ll wonder why you didn’t quit sooner, because life without cigarettes has become so easy for you. In the meantime, remember H.A.L.T.

Sticking to your Diet

Strategy #1: Variety is the Spice of Life
Variety is the key to good nutrition, as well as the cure for a dull diet. Instead of the same old apple, orange and pear, try a mango, a kiwi fruit or a persimmon. You’ll get a range of important nutrients, and turn your diet into an eating adventure.

Strategy #2: Sip a Smoothie
A sweet smoothie is a great way to get a serving of fruit and nonfat dairy into your day, and it’s delicious! Whip up a cup of nonfat milk and 1/2 cup of nonfat yogurt in a blender with some crushed ice and 1/2 banana, or a cup of berries. It’s a tropical vacation in a glass!

Strategy #3: Meals Matter
Eat breakfast…and lunch…and dinner! Skipping meals will backfire, and your metabolism will suffer for it. Eating healthy, balanced meals provides you with a steady stream of energy and helps control your hunger and cravings. There’s no need to go hungry when meals can help you lose weight.

Strategy #4: Divide and Conquer
If you’re having trouble losing weight, try breaking your meals into mini-meals and eating every two to three hours. This will help you maintain your energy and control your hunger throughout the day.

Strategy #5: Go Wild with Water
Water is important for weight loss, but the taste can leave you cold. Brew up some caffeine-free herbal tea, or add zest with slices of lemons, limes and oranges. Freeze berries in ice cube trays and float them in your water for a fruity surprise when the ice melts. Get creative to make your water worthwhile.

Disclaimer: This wasn’t come from my own brain. Someone  wrote this, on some website or some book. I just took and saved it for my own reading pleasure. Now it posted here because I think I should share it with everybody. The writer of this post, please contact me if you think I shouldn’t publish in this blog. Thank you. 

Best Ways to Control Cravings

Strategy #1: Exercise
Yet another reason to do a workout – activity increases endorphin levels and relieves stress. You’ll feel inspired and good about yourself, and you’ll naturally decrease your food cravings.

Strategy #2: Get a Massage
A relaxing rubdown may help relieve anxiety, depression and sleep problems. It can also clear your mind of those food-filled fantasies.

Strategy #3: Read a Book, Newspaper or Magazine
Lose yourself in a novel or catch up on the news of the day. Even a mindless flip through a magazine will keep your mind – and your hands – on things other than food.

Strategy #4: Listen to Relaxing Music
Studies have shown that soothing tunes can decrease the production of a substance called cortisol, which can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress and provide more clarity and energy

Strategy #5: Take a Bath with Aromatherapy Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you. Think of this as a special indulgence that won’t leave you feeling guilty.

Disclaimer: This wasn’t come from my own brain. Someone wrote this, on some website or some book. I just took and saved it for my own reading pleasure. Now it posted here because I think I should share it with everybody. The writer of this post, please contact me if you think I shouldn’t publish in this blog. Thank you.

Top 4 ways to make fitness fun

Strategy #1: Dance Down to Size
Burn calories while you burn up the dance floor! Take lessons using your favorite aerobics video (hip hop, salsa, Latin, belly dancing) and when you feel ready, try your new moves at a club or at the next party. Dance for at least one hour each time you go out and you’ll get a great workout without even trying.

Strategy #2: Shop ’til You Drop the Weight
Make the most of the mall by turning it into your private gym. Park far away from the entrance and take a couple of laps around the mall before you go in. Once inside, take the stairs or walk up the escalator instead of riding between floors. Shopping while exercising – what could be more fun than that?

Strategy #3: Get Going with a Group
Exercising with others can keep boredom at bay. Look in your local paper or ask around the neighborhood for a walking club or biking group near you. Ask friends to be your “fitness buddies” and make shaping up a social activity.

Strategy #4: Play with Your Puppy
If you think exercise is for the dogs, you’re right! Take your pampered pooch for a long walk or enjoy a day of play at the park. Remember, your dog needs exercise as much as you do, so you’ll both get the healthy benefits.

Strategy #5: Experiment with Exercise
Try out new activities by taking a few lessons to see if it’s right for you. Take advantage of free offers at local health clubs and sign up for a couple of classes. Look in the local paper or ask friends what they enjoy. There’s a workout waiting for you – go out and find it!

Disclaimer: This wasn’t come from my own brain. Someone wrote this, on some website or some book. I just took and saved it for my own reading pleasure. Now it posted here because I think I should share it with everybody. The writer of this post, please contact me if you think I shouldn’t publish in this blog. Thank you.

5 Essentials of losing weight

Strategy #1: Awareness is the key to catching the extra calories you eat and drink each day before they show up on the scale. Are you dining at the drive-thru, slurping sugary sodas or cleaning your kids’ plates? It’s time to take a look at your actions and make smarter choices that won’t take your thighs by surprise.

Strategy #2: Education helps you know what’s healthy and what’s headed straight to your hips. Take the time to read labels and choose real foods instead of processed pretenders. Once you know about healthy eating, you can find delicious foods that will leave you slim and satisfied.

Strategy #3: Determination is the desire to make a long-term change, rather than relying on a quick-fix fad. You must be ready to makeover your life…before you can makeover your look. Once you’re fed up enough to get fired up, then nothing can stand in your way.

Strategy #4: Action is the moment you make the changes that will make a difference. Be sure to take action every day…whether it’s choosing a salad instead of a sundae, taking the stairs instead of the elevator or relaxing with a good book instead of a gooey candy bar.

Strategy #5: Motivation means staying strong even when life and lasagna get in the way. Prepare for those tough times by planning rewards to keep you going. Buy a new outfit when you drop 10 pounds or take a cruise when you lose 20. Think of them as well-deserved splurges that won’t leave you feeling guilty.

Disclaimer: This wasn’t come from my own brain. Someone  wrote this, on some website or some book. I just took and saved it for my own reading pleasure. Now it posted here because I think I should share it with everybody. The writer of this post, please contact me if you think I shouldn’t publish in this blog. Thank you. 

6 Foods to Keep Your Mind Young
From YOU: The Owner’s Manual, by RealAge experts Michael F. Roizen, MD, and Mehmet C. Oz, MD