Lose Weight by Knowing Your Body Fat Percentage

August 5, 2010 By admin Leave a Comment

How can knowing your body fat percentage help you lose weight? Body weight alone is not a good indicator of your health. When it comes to maintaining or achieving the best body weight for you there are two important factors to consider: body fat percentage and muscle mass.

There is good fat and bad fat. The good fat is required to cushion certain parts of the body such as the bottom of our feet and around delicate organs in the body. We do not want to lose this as it is necessary. The worst fat is that which accumulates excessively around the abdomen where it invades the internal organs, producing hormones that upset body chemistry and causes restrictions to normal organ function. The dangers of excess fat include diabetes, heart disease, kidney and circulatory problems, and even cancer.

 

The negative effects of excess fat can be countered by increasing lean muscle mass through exercise and good nutrition. The benefits of increased muscle mass are significant for good health, good looks and losing weight. Muscle burns more calories and makes it easier to lose or maintain a desired weight.

As we get older we have a tendency to lose muscle tone, strength and even bone density which can lead to osteoporosis. A well designed weight training program can counter these debilitating effects, as well as help reduce unnecessary fat.

Muscle requires more oxygen and other nutrients, and therefore as you build more lean muscle you increase blood circulation and burn more calories, even when not exercising.

Not only is your health affected, but your body shape and appearance are also affected by both fat and muscle mass. Two people with the same height and weight can look very different. The one with more muscle and less fat will always look slimmer.

If you rely solely on measuring your weight as an indicator of how you are doing health wise, you can be easily misled. Muscle weighs more than fat so as you exercise and gain muscle your weight can increase. The real indicator of your progress is the reduction of body fat.

Keeping track of your body fat percentage with a body fat monitor scale while engaging in an exercise regime and weight loss program can be very encouraging. You can see your efforts making a difference even before you can see the results visually in your body.

Bonnie Schneider and her husband Andrew have been teaching and serving people’s needs for the past 25 years. Their focus has been on physical health, brain health, personality development and spiritual well-being. They know from experience that all aspects of a person’s life are inter-related and grounded in the physical body. Through lectures, seminars and the internet they have been reaching people around the globe with their support.  Helping people stay physically healthy is their focus with this website. Accurate weight scales that also measure body fat, body water percentage, bone mass and BMI are of great value in reducing and maintaining a healthy weight. You can choose a scale that meets your needs at their site: http://www.bodyfatmonitorscales.com

Filed Under: Weight training programs Tagged With: Body, Knowing, Lose, percentage, Weight, Your

Exercises for golf Improving body strength

August 3, 2010 By admin Leave a Comment

There are different types of exercises for golf that will help you improve your health and your game. Training for golfing that people should not overlook is weight training. Weight training can help you produce power on your drives that will help you control your club for the perfect ball placement.

Weight training can also break down your swing from your feet to your hands. Here we present you with different weight training workouts and how it can help you enhance your golf swing.

First, there are weight-training exercises that focus on your legs. Exercises for golf that concentrates on your legs can help generate leg power for your drives. In doing this weight training you have to focus on primary leg muscles, which are your quadriceps and your hamstrings. Working out these muscles will help you increase distance to your drives.

Workouts for leg weight training are squats or you can also do leg presses. Squats can work your quadriceps and your hamstrings. This workout can also help your gluteal muscles. You can also have an option of doing leg extensions to focus on your quadriceps and leg curls for your hamstrings.

Second group of exercises for golf focuses on core strength. Developing core strength is important, as benefits from leg workouts are useless unless you transfer that power to your swing. Strengthening your lower back or erector spinae and your abdominals will help you achieve this. This is because your lower back and abdominals are tied to your lower and upper body thereby allowing you to take the power generated by your legs and move it efficiently to your swing.

When you have a stronger lower back and abdominals, you can power your swing more efficiently. Workouts that will help you strengthen your lower back are back extensions. And, abdominal crunches and Russian twists or trunk twists will help strengthen your abdominals.

Then, you need to workout your upper body. Exercises for golf focusing on your upper body will help further increase power to your swing action. There is major muscle groups found in the upper body that you need to develop. These are the upper back, chest, and your shoulders. These muscles are important as they work together to push and pull your club through the contact zone, which further enhances the power generated from your legs. Workout for these group of muscles are one arm bent rows for your back, bench presses for your chest, and lateral raises for your shoulders.

Lastly, you need to do weight training for your arms. Strong arms will help you control the club through the contact zone. Muscles in your upper and lower arms help contain and focus the power of your swing. They can ensure that the clubface is in the right place at the right time for the perfect contact. In addition, club control is essential for drive distance. Exercises for golf that focuses on your arms are bicep curls and triceps extensions.

Tom is an outdoor enthusiast who enjoys participating in a variety of sports and activities. For information on how to play golf for beginners, visit his website today. http://www.squidoo.com/howtoplaygolfbetter
By T. Houser

Filed Under: Weight training exercises Tagged With: Body, Exercises, Golf, Improving, Strength

4 Body Strength Equipment You Need To Have In Your Gym

July 28, 2010 By admin Leave a Comment

If you are using strength training as part of your fitness program you will know that one of its many benefits is the limited amount of equipment needed  to perform many of the exercises. Strength training does not require any fancy or expensive weight lifting or gym style machines. If your on a tight budget it is simple to improvise even furniture in your home to do the exercises. However, it is worthwhile to invest in at least one piece of equipment to get the most out of your exercise routine.

The following are 4 exercise equipment you can use:

Inflatable exercise ball (Swiss Ball)

This is a great invention. Its cheap, light and when deflated takes up very little space. However, the great thing about the medicine ball is the many different exercise routines you can do on it. One of the best ways to use it is to strengthen your balance. When fully inflated it provides a moving surface that you need to steady and control. Controlling these movements target you’re stabilizing muscles to make you remain still. There are different sizes of the exercise ball to suit different heights.

Powerbags

These are a great alternative to weights. They are soft without any hard edges which mean they lessen the risk of injury and they can be thrown about without the risk of causing structural damage. They also have loop handles making them easy to grip and carry.

The Medicine ball

This is a classic piece of kit that has been around for a long time. They are now a common sight to be found in most gyms and boxing clubs. They usually have suede leather exterior and are about the size of a football. You can do many exercise routines with the medicine ball to develop your strength.

Resistance Bands

These have become very popular due to their light weight, low cost and their effectiveness in developing body strength and muscle toning. The resistance bands consist of tubular bands that are attached to two handles of either side. By pulling the bands apart you create a resistance which develops your muscles. The resistance comes in different levels depending on your strength. They are very versatile because you can also attach them to secure door handles or other secure supports. This enables you to do a variety of resistance exercises that target the upper and lower body. If you’re on a budget you can make resistance bands by using the inner tubes of bicycle tyres.

 

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Filed Under: Weight training Tagged With: Body, Equipment, Have, Need, Strength

Does Your Body Type Affect Your Weight Loss Goals

July 28, 2010 By admin Leave a Comment

This article addresses some of the key issues regarding body types. A careful reading of this material could make a big difference in how you think about your weight loss goals. First thing first. What’s your body type?

I don’t mean your blood type, your age or your gender :-)

Which Body Type Do You Belong To?

What I meant is that everybody – no pun intended there – belongs to one of three body types below and by being aware of that, it makes a huge difference in your weight loss goals:
1) endomorph
2) ectomorph
3) mesomorph

The endomorph has a round body type, meaning he has a round head, round abdomen, rather short arms and legs but fat upper arms and thighs. Male endomorphs look stout, tough and strong. They can gain weight easily, like the mesomorphs.

The ectomorph is thin, with a narrow body and long and thin arms and legs. They usually have little body fat or muscle and do not gain weight easily. Perhaps, some women would desire to be ectomorphs as most female models have typically slender builds.

Desirable to most males, mesomorphs are strong and have an athletic build. They can develop and build muscle mass easily and can usually eat without too much fear, but are still prone to weight gain.

It’s time to look into your mirror and know what body type you have and realize that you can’t change it. There’s really no point struggling with what you can’t change just like no amount of jumping can change your height. Neither can we change the fact that we’re Caucasian, Chinese or Indian. Rather, just appreciate and be thankful of who you are and what body type you belong to.

Now that you know your body type, the question is how does it affect your weight loss goals?

If you’re an ectomorph and you base your weight loss goals as if you’re a mesormorph, you might be unpleasantly surprised by the results.

For instance, as you know that muscle mass burns calories more effectively than other tissues, it’s helps to achieve weight loss if you join a gym and start some weight training program. However, as you also know that it’s tougher for an ectomorph to build muscle mass easily, if he/she works very hard alongside a mesormorph, he/she will be very disappointed with his/her results.

Thus, once you realize what body type you’re given by the Higher Power, you’re in a better position to set realistic goals according to your body type. So, you simply have to adapt your workout to achieve your exercise and diet goals.

Last but not least, we do not belong to one body type; we are a combination of at least two. You have to identify your primary type. If a man in his forties is quite big, we may mistake him to be a mesomorph because he has put on weight over the years. You might be shocked to realize that he was a skinny and thin fellow in his younger days as he’s primarily an ectomorph.

TIP: Now that you know your body type, look for someone with the same body type as you whom you admire his/her physical condition and work towards a similar physique!

For more tips and advice on how to lose weight, check out Alice’s web site at:

How To Lose Weight

Weight Loss Tips

Filed Under: Weight training programs Tagged With: Affect, Body, Does, Loss, Type, Weight, Your

Your Body Does not Want You to Lose Weight

July 27, 2010 By admin Leave a Comment

If you’ve been working on weight loss, this news won’t come as a surprise.

Your body works to create a natural balance between intake and output. You may experience initial weight loss, but then hit the dreaded “weight loss plateau” and notice your progress has slowed to a complete stop, even if you are consistently exercising and reducing your calorie intake.

Here are 5 common reasons you hit weight loss plateaus and solution for each.

Problem 1: One problem could be you are reducing your calorie intake too much. To burn calories, it takes calories. When your calorie intake decreases, your body lowers your metabolism. Your body actually begins to require less calories to function. Reducing your calorie intake by 500 or more can cause an increase in hunger, and have your body holding tightly to your stored fat. Talk about frustrating!

Solution 1: You can push through this plateau by keeping your calorie intake to just under your maintenance level which will keep your energy level and metabolism at higher levels.

Problem 2: You may also be suffering from a loss of lean body mass. Your muscles burn fat, and if you lose muscle through weight loss, you are burning fewer calories. It’s estimated that lean body mass uses five times as many calories as fat mass, so if you’ve lost lean body mass, your metabolism slows down, and with it, your weight loss.

Solution 2: To prevent this you want to be sure you keep your body nourished through a healthy diet that includes vitamin supplements if necessary, and by exercising regularly.

Problem 3: Your plateau may be caused because of your weight loss success. Sounds crazy, right? You wanted to lose weight. But don’t forget that when you weigh less, your body requires less calories because it takes less energy to move your body.

Solution 3: Include a weight training program to increase your lean body mass which will compensate for the calorie reduction.

Problem 4: Your weight loss program and exercise plan has caused your body to make changes so it can better adjust to it’s new routine. Initially your muscles are rebuilding and using lots of calories. However, your body will eventually stop adapting and will burn less calories.

Solution 4: You can counter this by keeping your exercise routine from getting stale. Maintain your body’s adaptation phase by varying the intensity, frequency, duration and the types of exercise that make up your fitness program.

Problem 5: Boredom can also sabotage your weight loss plan. If you are bored with your diet, so is your body!

Solution 5: Use your weight loss plan as a reason to try new foods and new recipes. Vary your exercise routine, perhaps changing the environment from time to time. If you regularly visit the gym, try a hike or a jog outside instead. Try to remember that plateaus are just temporary and don’t have to become roadblocks. Remain positive, focused, and motivated.

Keep moving… You can push through the plateaus and keep on the road to better health!

Debbie helps women wanting to lose weight quickly through her blog on natural weight loss and weight loss supplements...http://weonadiet.com.

Filed Under: Weight training programs Tagged With: Body, Does, Lose, Want, Your

Body of Fire The Best Weight Loss Program

July 25, 2010 By admin Leave a Comment

In this article, I want to review Body of Fire, a nutrition and fitness plan by Chad Waterbury that is creating quite a buzz lately. This is a fitness plan which lasts for 12 weeks (and can be done over). You get a complete workout schedule and plan for each week comprising of 4 workouts each week for the duration of the program. In addition, you also get a detailed nutrition guide to help you eat the things that will help you gain lean muscle tissue and burn more body fat.

Body of F.I.R.E. is divided into 3 workout phases of 4 weeks each. During each week, you need to do 4 workouts that include both cardio and strength training. The workouts take 30-45 minutes to do so this should not prove to be a real time hassle for you. In addition, nearly all of the exercises can be done with your body weight alone as resistence while for some dumbbells will be sufficient. This means that you only need minimal equipment to do all the workouts and you can quite successfully do them at home.

Chad Waterbury provides an extensive exercise manual with clear photos of all the exercises along with detailed explanations on how to perform each of these exercises with correct form and added intensity. One thing which is great about the Body of Fire exercise manual is how Chad Waterbury provides tips to make each exercise harder or easier to allow you to tweak all the workouts to your current fitness level.

In addition to the workouts, you also get an extensive nutrition guide and meal plans to make sure you’re eating what you need to burn off the most body fat and build toned muscle tissue. You may be one of the millions of people that aren’t nutritionists and need someone to guide them into the right foods so that you eat right to get tight. Nutrion is the weakness of many people out there and getting this part alone handled will pay dividends in the form of lean musculature and superb fatloss.

This is just a super program for anyone that really wants to achieve fast fat loss and great overall conditioning. As I have already said, whether you are male or female, already in great shape or needing to get into better condition, this program has something for everyone.

Click Here to Download The Body of Fire Program

Filed Under: Weight training programs Tagged With: Best, Body, Fire, Loss, Program, Weight

About Body Weight Exercise

July 24, 2010 By admin Leave a Comment

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Pulmonary rehabilitation programs have been shown to increase functional exercise capacity and quality of life in COPD patients. However, following the completion of pulmonary rehabilitation the benefits begin to decline unless the program is of longer duration or ongoing maintenance exercise is followed. Therefore, the aim of this study is to determine if supervised, weekly, hospital-based exercise compared to home exercise will maintain the benefits gained from an eight-week pulmonary rehabilitation program in COPD subjects to twelve months.

Following completion of an eight-week pulmonary rehabilitation program, COPD subjects will be recruited and randomised (using concealed allocation in numbered envelopes) into either the maintenance exercise group (supervised, weekly, hospital-based exercise) or the control group (unsupervised home exercise) and followed for twelve months. Measurements will be taken at baseline (post an eight-week pulmonary rehabilitation program), three, six and twelve months.

The exercise measurements will include two six-minute walk tests, two incremental shuttle walk tests, and two endurance shuttle walk tests. Oxygen saturation, heart rate and dyspnoea will be monitored during all these tests. Quality of life will be measured using the St George’s Respiratory Questionnaire and the Hospital Anxiety and Depression Scale. Participants will be excluded if they require supplemental oxygen or have neurological or musculoskeletal co-morbidities that will prevent them from exercising independently.

The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal fitness trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can even suggest which weight training exercises you should use and how many, to strengthen the muscle groups which interest you. For more details visit http://www.soundbodytrainer.com/

Representing Body Weight Exercise in the website www.soundbodytrainer.com

Filed Under: Weight training programs Tagged With: About, Body, Exercise., Weight

How to choose equipment for Body Sculpting

July 19, 2010 By admin Leave a Comment

It is not always easy to keep fit, healthy, and flexible. You will need to work out regularly and eat a healthy diet rich in fruits and vegetables. While you can manage the diet in a comparatively easier way, your fitness program needs the right Discount Fitness Equipment to do the exercises.

Equipment for fitness programs are mainly of two categories:

- Aerobic or cardio fitness equipment – which is designed burn off calories and loose weight

- Muscular fitness or body sculpting equipment – which is designed to tone, or increase in size, your body’s muscles

Body sculpting is an exercise program to tone or shape a specific muscle to give it the ideal look. Body sculpting equipment is manufactured to develop a specific body-part and come in different forms. Some of these are:

Sculpting bands: Lightweight body sculpting bands can shape long muscles; whereas, heavyweight body sculpting bands are used when extra resistance is required and to achieve quick results.

Lightweights: Lightweights are used to tone all body muscles. Weight exercises with light weights can help to strengthen and tone the muscles.

Stability balls or Swiss balls: Stability balls are a powerful workout tool because they introduce instability to the exercise routine that further forces the body to retain balance. Thus, work outs using stability exercise ball strengthen your back and abdominal core muscles.

Tubes or exertubes: Exertubes (Exercise tubes) provide resistance and help in a robust of muscles. Different types of exercise tubes are available to work out various muscle groups.

While buying body sculpting equipment, you may consider the following details:

Budget: First and foremost, before buying any equipment, plan your exercise program and your budget.

Search for used or discount fitness equipment online or offline: Used or discount fitness equipment might be a good bargain for fulfilling your purpose within a tighter budget.

Commercial equipment: You may go for commercial equipment for fitness programs as it may provide you the benefits of a commercial gym at home.

Myself Webmaster of http://www.hypervibe.com.au/ – a source of vibration training exercise programs. We offer Discount Fitness Equipment , vibration workout guide, used fitness machine and more for fitness enthusiasts.

Filed Under: Weight training Tagged With: Body, Choose, Equipment, Sculpting

Total Body Weights Tone and Tighten

July 17, 2010 By admin Leave a Comment

Did you know that the second you sit on a bench while doing a weight training exercise that around 70% of your muscles go to sleep?! That’s right. The second you have something like a bench or a seat supporting you, you lose out big-time on burning extra calories with muscle that could be doing the support work for you instead of the bench or the seat you’re sitting on.

 

That’s where total body exercises come in. They get you up and standing and burning tons more calories than would an exercise sitting on the bench. Even if you have to sit on something, try sitting on the ball-that way you have to balance and that’ll set off some muscle and burn a couple of extra calories for you!

 

What’s even crazier is that you can walk into any gym and see tons of people using benches, machines, and the floor for exercises! It’s not their fault—I’ve even seen trainers training clients on benches and machines that are perfectly able to hop up and burn a few extra calories by standing while they do their exercise.

 

It’s not complicated either. Here’s an example to help you get started using this fantastic approach to weight training: Instead of doing a regular seated bicep curl, stand up while you do it. It’s that easy.

 

Now, if a standing bicep curl is still pretty easy for you, try balancing your front foot on a wobble board or a Bosu Ball a.k.a. a ½ ball (they’re lining the walls of most gyms). That’ll take things up a notch. If that’s still too easy, try standing in a deep lunge while you complete each set of your bicep curls.

 

Try any of these great modifications above. That way, you’ll not only be training your upper body, you’ll be challenging your lower body too at the same time. You’ll be training and toning your entire body and saving tons of time! It’s a great format to follow and it’s easy to apply.

 

So next time you’re at the gym, try a modifying a few exercises like bicep curls so that you get a bigger bang and a better body for your buck! Did I mention this is also much better than sitting on a bench for prventing bone deterioration?

 

If you’re having trouble figuring out total body exercises to do, don’t worry, there are all kinds out there. A good trainer should be able to show you a whole bunch in just one session. I’ll also self-servingly say that a manual I’ve just finished is jam-packed with tons of women’s total body exercises. Check it out at www.lightenyourlifestyle.com.

 

Best of health,

 

Byron Collyer

 

Women’s Weight Loss Specialist

 

 

Byron collyer is a Certified Personal Trainer that specializes in women’s weight loss for women in the real-world. His publications can be viewed at: www.lightenyourlifestyle.com

Filed Under: Weight training exercises Tagged With: Body, Tighten, Tone, Total, Weights

What Is Body Weight Exercising And Is It A Good Place To Start

July 15, 2010 By admin Leave a Comment

Body weight exercising is using only the body to cause resistance.  There are actually hundreds of different exercises to challenge different muscle groups in the body that can be done with no equipment.  Sometimes the experts criticize this type of exercising.  Do they make a good point?

The critics of this exercise say that after you get used to the routine and become more fit that doing a push up, for example, will not longer challenge you.  Eventually you will be at a point where doing 50 push ups will be relatively easy.  This is actually true.  But for most people who aren’t too fit getting to this point is going to take quite a few months of training before body weight exercises are easy.  Since this is the best criticism of this type of exercise, it means that it actually is great for beginners.

What body weight exercises offers you is a simple way of doing some strength training while getting a cardiovascular effect.  A simple routine might pick 5 different exercises.  These are done one after another until you complete the circuit with no breaks.  Once done with the circuit you rest for about a minute and do it again.  To make it more challenging you add more exercises, more repetitions, and more circuits.  There are actually body weight exercise routines that are extremely challenging that even are difficult for the most fit individuals.

Another reason it’s great for beginners is because you don’t have to buy anything or join a membership.  Think of it this way.  If you don’t have the discipline to do a month’s worth of body weight routines, will you really be able to justify hundreds of dollars spent on gym memberships or home equipment?

Check with your doctor to make sure there are no issues, then put together a body weight routine and start going.

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Filed Under: Weight training Tagged With: Body, Exercising, Weight, What
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