How to Shed Those Love Handles

Why do people still call them love handles? Nobody loves them!

I think it is because many people are afraid to hurt the feelings of loved ones and its apparently better to make a lewd sexual joke about love handles than to admit they're unattractive.

Many people, especially men in search of firm six-pack abs, want to ditch their love handles... The problem is HOW!

Love handles are a bit trickier but they basically go hand and hand with ab workouts and cardio - and to be fair cardio is the most important part of this equation because doing ab workouts isn't going to shed the fat, it will only firm up the muscles under the fat.

"Love Handles" is the fat that can hang down from off the sides of the stomach, below the oblique muscles. You can try firming up the region by doing oblique exercises to tone the muscles, but that isn't going to shed the fat on top of those muscles.

If you're looking for a quick solution to get rid of a particular spot of fat on your body the bad news is that you just can't get rid of the love handles or any other particular area of fat that way. Spot Reducing as it is known by impossible. The only solution really is to burn lots of calories, burning fat all over your body and the good news is that your fitness journey will result in you losing fat in every part of your body and toning every part of the body - not just the love handles, but other problem spots too. So if you want to pull a Houdini on those unloved handles and make them go poof like magic you're going to have make lots of other things go poof at the same time - including belly fat, fatty thighs, arm fat and so forth.

If you're trying to "spot reduce" by doing targeted exercises you're only going to increase the muscles in that region. You aren't going to shed the fat unless you're willing to go the extra mile and do lots of cardio.

That means swimming, cycling, jogging, running, jumping jacks, anything that requires full body movement and burns lots of calories. 3500 calories = 1 lb of fat. So set yourself a goal to lose 10 lbs of fat in 10 weeks and then start doing a combination of cardio (to lose weight) and weight training (to maintain muscle definition). Losing 1 lb of fat per week is a relatively easy goal. Over the longer term when you see the results of the first 10 lbs then you can keep going and set more goals until eventually you've shed those love handles (and all your other trouble spots).

When you are lifting weights (with your personal trainer, me perhaps. Hint hint.) there are a number of exercises you can do to increase definition in the obliques (side muscles), and help firm and tighten that troublesome area:

 

-Alternating Side Crunches

-Bicycle Crunches

-Side Crunches

-Side Crunches on a Ball

-Side Planks

-Weighted Side Bends

 

These exercises alone aren't going to shed the fat. They will however firm up the muscles under the area so that when you eventually lose the love handles you will have some attractive obliques you can admire in the mirror.

 

Don't forget to maintain a healthy balanced diet along the way. Nutrition is half the journey! 

 

Maximum Results + Minimum Time

A lot of people in North America really only exercise for one reason: To Lose Weight.

But they don't want to work hard to do it. Exercise? That sounds too much like work. It is that kind of pessimistic and lazy attitude that causes people to become paralyzed by "I'll do it later."  It is therefore no surprise that America has an obesity epidemic when you considered a combined lifestyle of bad diet and lack of exercise. Also to blame is all the nutritional / exercise misinformation being pushed at them by the food industry and even people in the exercise industry who really just want to sell you something.

Well to be fair, I am selling something too. Personal Training. But I am also a strong believer in giving away free information so that people can go the Do-It-Yourself route.

One of the things people are always looking for is ways to maximize their weight loss... but they want to do it in the minimum amount of time required.

This to me is the typical male approach to getting a task done. If you give a guy three boxes and tell him to carry them upstairs one at a time he will look at you funny, stack all three boxes together and then try to carry them up the stairs all at once. Its not lazy, its male logic. "I can carry all three at once and therefore accomplish the task in one shot."

Part of it might be male ego and testosterone, that is for psychiatrists to decide, but the analogy is good.

So how do we apply this to exercise?

#1. You want to maximize calorie loss per minute.

This means you're going to have to compare exercises and pick one that burns a lot of calories in a hurry. The obvious choice is running because that burns the most calories more than any other exercise, but depending on your goals you might also choose weight lifting, a specific sport, skipping rope, jumping jacks or even yoga.

#2. At the same time you want to be able to keep up the activity for the stated length of time.

So for example if your plan is to only exercise for 15 to 30 minutes per day then you ideally want to be burning a lot of calories during that time period and not stopping to rest. So you want to pick an activity that you're certain you can do. eg. Jogging for 30 minutes.

#3. You want to push your limits in order to maximize results.

One way to do this is via Interval Training. So to take the example of running and jogging you could do the following:

Sprint 1 minute, jog for 2 minutes. Repeat 10 times. Total time 30 minutes.

And if you're still not tired after the 30 minutes, sprint for an additional amount of time until you're ready to quit.

The same method can also be used for weight lifting and mixed cardio.

30 lb bicep curls 2 minutes, jumping jacks for 2 minutes.
Pushups 2 minutes, jumping jacks for 2 minutes.
Chin-ups 2 minutes, jumping jacks for 2 minutes.
25 lb bicep curls 2 minutes, jumping jacks for 2 minutes.
Pushups 2 minutes, jumping jacks for 2 minutes.
Chin-ups 2 minutes, jumping jacks for 2 minutes.
 20 lb bicep curls 3 minutes, jumping jacks for 3 minutes.

Total time 30 minutes.

#4. The Fun Factor.

Running and weightlifting can be pretty boring however. That is why it is important to mix it up with music and other things to make them more interesting. Try and pick music that makes you feel invigorated.  Eye of the Tiger, Super Trouper, Hungry like the Wolf, TV theme songs... whatever gets your heart and mind racing.

If that still isn't enough fun for you my recommendation is to take up a sport every day for 30 minutes (or longer). If its truly fun you will lose track of time and want to do it every day. (This is why I got into archery and boxing in the first place. They're sports I never get bored of.)

If you can find an activity you enjoy that you can do every day for 30 minutes and it doesn't feel like a chore or work, awesome. Then all you have to do is push yourself to your limits in an effort to maximize your results / calorie loss.

Eventually you will hopefully lose track of time and your worries over "minimizing time and effort" will disappear.

#5. Variety.

Always try new things.

If the only things you are doing is running or weightlifting, your body will stagnate. You will reach a plateau where you can't cross an endurance barrier. To get around that you need to try new things and use muscles you aren't used to using. Yoga is good for this, but you can find many other activities which can activate those rarely used muscles. Once you do so you will be able to push your "maximum" to new heights by awakening muscles you never knew you had.

Setting and Achieving Realistic Goals

You know that saying "You can do anything you set your mind to"?

Well it is only partially true. You can do anything realistic that you are determined to achieve. There are some goals that are unachievable and some that are not.

Yes, you can exercise and get a younger looking body... but will you end up looking like a teenager again? No, you won't.

But that should not discourage you from trying to exercise to have a younger and healthier body. You can achieve that goal and many other goals too.

Lets take some sample goals.

#1. You weigh 260 lbs and want to lose 100 lbs.

Yes, it is doable. But you don't want to do it too quickly or else you will get loose skin. Ideally you want to lose 50 lbs per year over a 2 year period. Approx. 1 lb per week. This is a goal that is certainly doable.

#2. You are on a diet and want to get nice abs.

No, not doable. If you want nice abs you need to be exercising and doing cardio. A diet will help with general weight loss, but it won't tone up the muscles or help you to lose lots of belly fat. If you take up jogging daily you can achieve your goal. Doing sit ups and crunches will help a little, but its the cardio that does most of the work.

#3. You want to eat more healthy food on a budget.

Yes, completely doable. You will need to learn which foods are healthier and also cost effective. You can also find lots of healthy recipes online.

#4. You want to become a fitness model.

Yes, doable, assuming you have the face for it and are willing to make the honest and concerted effort to do it. It isn't going to be easy, but it can be done. You will need to revamp your nutrition program, hit the weights harder than ever before and do lots of research on how to achieve this difficult goal. Don't forget tanning, protein bars and a personal trainer. It will take blood, sweat and tears on the gym floor, but it is doable.

#5. You want to fit into your skinny jeans from high school.

Yes, doable. Combination of a healthy diet and lots of cardio exercise and you will do it.

#6. Run a Marathon.

Yes, doable. But you will need to jog daily and do longer and longer runs until eventually you can handle longer distances. You will also want to do a complete physical with your doctor and get their advice. But at the same are you sure you really want to wake up early on Sunday morning, strap on a fanny pack and commit to a 40k with a running group while consuming liquid gel? (They're like liquidated gummi bears.) Truly, running a 40 km marathon is not for the faint of heart.

You should never feel discouraged from trying such things. But you also need to be aware of what your limits are and what is realistic. If you weigh 300 lbs and are morbidly obese you won't be able to run a 40 km marathon. It just isn't going to happen.

But if you want something badly enough and are willing to train hard to achieve it, then you can do it.

However lets keep some things in mind before you embark on such things.

A) Body building and endurance sports are SPORTS. They are competitive and they don't just train hard; training becomes a lifestyle. If you aren't into that lifestyle then its just not for you. You don't need to bust your ass and change your lifestyle so completely when all you want is to look good in tight pants.

B) Many athletes are physically awesome. They come from extensive backgrounds of gymnastics, track and field and other demanding sports. They have abs that should be considered lethal weapons. But do you really want to look like that? Or do you just want to look like a young Tom Selleck, Sean Connery or Burt Reynolds?

C) The exercise industry is a pissing contest. A lot of it is very macho and has nothing to do with paying for a mortgage or raising a family. Its an industry full of narcissists who like looking at themselves in a mirror. You really should not be encouraged to go into that industry unless you absolutely want to and are basically already in it.

D) Becoming a "male underwear model" like Marcus Schenkenberg won't make you happy. Yes, you will have the abs that women will drool over... but it won't make you happier. You can achieve this goal of looking 'drop dead gorgeous', but it will require daily discipline in both exercise and diet... and not everyone can make that kind of commitment.

The end result is be careful what you wish for... and remember that you can make your wishes come true if you're willing to pay the price.

5 Easy Ways to Lose Weight

Number 1: Get a Pedometer

Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $15.

Striving to reach a goal, such as 10,000 steps at day's end, can be just the motivation you need to keep moving. University researchers looked at the results of 26 studies involving the use of pedometers in adults. They found that the study results showed that people who used pedometers significantly increased their physical activity -- and took more than 2,000 steps per day more than study participants who didn't use pedometer. Further, the researchers noted two physical benefits as a result of wearing a pedometer -- a decrease in the volunteers' BMIs ( body mass index) and their systolic blood pressure.

After just two weeks of walking more, you might see some measurable health benefits, too. Walking even 30 minutes every day for two weeks should be enough for people with hypertension to see better blood pressure, and people with diabetes or elevated blood sugar to see better blood sugar levels, says Karen Collins, MS, RD, CDN, nutrition advisor to the American Institute for Cancer Research.

Number 2: Drink Tea Twice Per Day

With each sip of green or black tea, you get health-promoting substances: two potent flavonoids -- anthocyanin and proanthocyanidin -- and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties.

Try buying some flavored green (and black) tea bags, and keep some at work and at home near your hot water kettle. Figure out when you're most likely to want some tea, be it midmorning, afternoon, or before bed. Then you can get yourself into the habit of making yourself a cup of tea at that particular time of day. If you're sensitive to caffeine, choose decaf teas.

This habit can be particularly healthful if tea takes the place of other beverages that contribute calories without any beneficial nutrients.

Number 3: Whole Grains

Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets -- from hot dog buns to breakfast cereals to pasta.

Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.

"Two weeks should be enough time to see a benefit with a higher-fiber diet in terms of constipation [as long as fluid consumption is adequate]," says Collins. She says this may also be enough time for people with diabetes or insulin resistance to see improved blood sugars.

The trick to switching to whole grains is to keep trying products and brands until you find one that works for you and your family. Once you find brands of whole-grain hamburger buns, sandwich bread, hot and cold breakfast cereals, crackers, and pasta you like, sticking to this resolution will be a snap!

Number 4: Switch to Non-Saturated Fats

When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the "better" fats and less of the "worst" fats -- like saturated fat -- whenever possible. If a recipe calls for adding melted butter, shortening, or margarine, that's your cue that you can probably switch to canola oil without any change in texture.

Canola oil contributes two "smart" fats -- monounsaturated fat and plant omega-3s. It also has a neutral flavor that doesn't compete with other flavors, and is reasonably priced and widely available.

Olive oil is also high in desirable monounsaturated fat and low in saturated fat. Further, it contains more than 30 phytochemicals from olives -- many of which have antioxidants and prompt anti-inflammatory action in the body. Just remember to drizzle, not drench, your food in oil because even healthy oils add more than 100 calories per tablespoon.

Katz also suggests switching from margarine or butter to a spread with added plant sterols, like Benecol or Take Control. "They are designed to help lower cholesterol and could do so within weeks," he says.

Number 5: Cut Down on the Salt

Too much sodium (aka salt) is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods.

"People need to realize this is largely meaning a change in processed food use," says Collins. "Just using the salt shaker less won't touch the source of excess sodium for most Americans."

Eating fewer processed foods could also make room in your diet for more fruits and vegetables, which increase potassium -- a mineral that has been linked to lowering blood pressure.

According to Collins, people with salt-sensitive high blood pressure who cut down on sodium may see a drop in blood pressure within two weeks. Some people with hypertension are not salt-sensitive, however, so they may not see results so quickly (though cutting sodium will benefit them in the long run).

Some quick tips to help you cut sodium include:

Read the labels on processed and package foods.

Switch to sodium-free herb blends for seasoning food in cooking and at the table

When you have a choice at the supermarket, buy lower-sodium choices in soups, crackers, salad dressings, canned tomatoes, and other products.

Preventing Loose Skin during Weight Loss

Loose Skin is a common result of weight loss programs (or liposuction / gastric bypass surgery), especially ones that make you lose a lot of weight at a faster rate.

If you are trying to lose weight, you probably want to improve your appearance and enhance your attractiveness. However, even when you do achieve your ideal weight, you can end up with a new worry when you see loose and sagging skin all over your body. Thus learning how to prevent loose skin from weight loss becomes just as important as the weight loss itself, because as you can see from the photo on the right it can be pretty embarrassing.

Lose Weight Gradually

Sagging skin usually afflicts people who have undergone a rapid weight loss method, sometimes due to gastric bypass surgery or liposuction. This is because when you lose weight at such a rapid rate, your skin becomes unable to keep up with your sudden weight loss. Despite its elasticity, your skin retains its former shape even after you’ve lost many pounds. The same thing happens to pregnant women after giving birth.

The best way to prevent loose skin is to try and lose weight gradually. Aim to lose 1 or 2 lbs per week. Less if you are over the age of 40.

Instead of going on a crash diet or under the knife to lose weight, try healthier weight loss methods like eating a well-balanced but low-calorie diet and doing regular exercise. Even though the results are not as fast, your skin will have time to adjust and will remain firm and younger looking. AVOID YO-YO DIETS, they will only stretch out your skin more. A slow and healthy weight loss and diet plan ensures that you keep the pounds off on a long term basis.

Avoid going super gungho at the gym and losing 10+ lbs in a month. If you lose that much in a hurry you will end up with sagging skin.

Increase + Maintain Muscle Tone

Another reason behind loose skin after weight loss is the decrease in muscle mass that sometimes comes with doing too much cardio and not enough weightlifting. When you lose weight too quickly by doing a lot of cardio, a lot of the weight comes from your muscle tissues. This is a common effect of crash diets. When your body is deprived of nutrients and calories, it resorts to digesting fat tissues as well as muscle tissues. This muscle loss results in sagging skin.

To avoid this, it’s important that you regularly perform toning exercises to maintain your muscles. Or better yet, do regular weightlifting exercises to build your muscle tone over time. A strength training workout can help you develop muscle mass and make your skin look firmer and tighter.

Hydrate Your Skin

Hydration is an important factor in maintaining taut and smooth skin so be sure to moisturize your skin daily. Cold water is best. Hot water will actually rob your skin of its moisture. It’s important that you drink a sufficient amount of water daily to make sure that your skin retains its elasticity.

Avoid drinking soft drinks, energy drinks and caffeinated beverages, because these will only rob your skin of essential nutrients. If you’re looking for a drink to help you relax, try drinking herbal teas instead.

Lose Weight while you are Still Young

The elasticity of your skin decreases as you grow older, so if you want to lose weight without suffering from loose skin, you shouldn’t put off weight loss. Perhaps you continue to indulge in unhealthy foods with the excuse that you will just try to lose weight later.

Tomorrow. Next Month. Next Year. Later. Eventually later comes and you still haven't done it and the task you wanted to do is now harder than ever.

The more you put off losing weight, the less elastic your skin becomes. When you do eventually get around to losing weight, your skin might not be able to adapt as well as it used to. Its best to get started now.

Eat Healthy Foods

The health of your skin not only depends on the products you use, but also on the foods you eat. Make sure you get plenty of nutrients from your diet. Protein, vitamins, minerals and healthy fats are all essential for healthy skin. Take multivitamins to make sure you are getting enough and try to get as much variety in your diet, in small portions, as best as you can.

How to Lose that Last 10 Pounds

Losing that last 5 to 10 pounds can be the hardest of all.

When we first start our weight loss journey, and stick to the plan, weight sheds off at lightning speed and you start to feel ever more amazing. For many people who have lost weight they can't believe that they're buying smaller clothes every month and their old "fat clothes" just doesn't fit them any more. They achieved 90% of their goals so quickly that when they get to the last 5 to 10 lbs which are the most stubborn they become mystified at to what they are doing wrong.

Basically everything is going perfectly and then suddenly the weight loss stops and stabilizes. We can only reduce our caloric intake and exercise so much before it becomes unhealthy. So now what do we do? Being so close to the goal and not easily obtaining it can become frustrating. But not to worry, you can do it. It may take longer but with determination and persistence it DOES happen!

Tips to Shed the Last five or ten pounds

1. Is there room to be more regimented?

When we lose weight the plan may have started out by simply adding exercise and quality nutrition into the daily program. Usually this change is enough to lose weight. When it becomes harder to lose weight then a more carefully devised meal plan could be the answer. If you are eating 5 to 6 mini meals approx. 3-5 hours a part at about 2-300 calories each will keep the metabolism revved up. The meals should contain lean protein, vegetables and whole grain / complex carbohydrates. A lot of people lose weight but stick to the same diet they were eating right from the start but as more pounds are lost, less calories are needed to fuel a smaller person. If calories can be cut safely, this is an option to try.

2. Increase Weightlifting / Endurance Training

Sometimes you just need to change your exercise routine every so often to give your body an extra push. Training for a marathon or strength training could be the extra push your body needs to shed the last few pounds.

3. Avoid Toxins and Bad Bacteria

Your body stores toxins in fat as a health precaution, so your system doesn't get overloaded with toxins. If you smoke, cut back on the smoking or quit entirely. If you drink alcohol, cut back on your alcohol consumption. If you are eating blackened toast (which is carcinogen, FYI!) stop eating anything that is obviously burnt. If you are eating a lot of red meat (which is rife with bad bacteria) try cutting back and eating more yogurt instead because yogurt has good bacteria in it which will help you lose weight.

4. A Leptin Boost

Leptin is a metabolism burning hormone which decreases as calories are reduced. After following tip number one all week, you can get a leptin boost from having one day of high calorie foods. It takes about a week for leptin levels to decrease but only one day to get levels back up. This doesn't mean to go all out, but calorie dense foods will "reset" your metabolism and get it back into high gear. When choosing what high calorie meal you want to eat aim for something healthier that is low in toxins and bacteria. eg. Pasta might do the trick. The following day you should feel really energetic and your goal then is to push yourself even harder when exercising.

5. Are you getting enough Sodium?

While you are exercising you might often hit an energy wall wherein you stop feeling energetic and you need a boost. Its possibly you are only dehydrated, but if you've been sweating a lot you may also be low on sodium. Drink more Powerade or Gatorade while exercising and you can reduce this problem, give yourself the extra needed sodium and you will be able to exercise for longer.

6. Break up your Exercise Routine

If you have been doing cardio and weights at the same time (for an hour combined) break up the workout and add a little more time to each. 40 minutes of cardio in the morning, and 40 minutes of weights at night (or reverse) will burn more calories and you will be better rested in between workouts to add more intensity to each. Plus, the cardio will increase your metabolic rate for up to 24 hours, while the new muscle will burn more calories throughout the day. Both forms of exercise will be working for you around the clock!

7. Adrenaline High Weight Loss

Get your heart pumping more by doing more activities that will get your adrenaline pumping. Adrenaline burns fat like crazy and a little bit of fear (even though you're perfectly safe) helps a lot. Take up activities like indoor rock climbing, while running pretend you are being chased by zombies (even though its not real, your brain can still trick yourself into pumping more adrenaline), have more spontaneous sex with your romantic partner and seek out other thrill seeking activities that will get your adrenaline pumping but without putting yourself at any real risk.

How to Control Binge Eating

Guest Post by Chrissy Cee

QUESTION

Is there any chance you might give advice to someone so severely needing a how to control binge eating? I have suffered several years now and I am desperate to defeat it.

The problems tend to arise when I am alone mainly but sometimes also occurs when I am stressed. I think it is trying to numb the boredom and discomfort of being alone.

I have dropped a few pounds twice however each time I've returned to the binge eating ways. I truly really want this gone permanently. Please help.

MY SOLUTION

I used to do the very same, my binge symptoms were mainly at night when I was alone. The biggest issues that helped me to conquering doing that is planning, visualizing, and distracting.

As far as planning, I'd prepare my meals and snacks the day prior to so that I knew I'd eat healthy. Sometimes a binge would happen whenever I had a powerful desire of craving for food because I hadn't had food in a extensive time (5-6 hrs or even more). Now I made sure I eat at the very least some thing every three hours. This assists me to eat 5-6 little meals throughout the day instead of 2-3 big meals.

Visualizing has been the largest motivator for me personally. Just picture yourself on an every day basis feeling and seeing yourself in your mind as already thin in your everyday clothes. You might not be presently there yet however it is incredible how should you retain believing that you're slim, the mind will automatically focus on means of getting there and becoming that image. Your mind is really powerful in so many ways.

One other way I personally use the strength of visualizing is saying how I want a certain event to be. As an example, I had difficulty during the night having the ability to manage my eating habits. So on my way home, while driving, I'd create in your mind walking in the door to my home, drinking plenty of water, washing up, and laying down for bed to chill out.

I additionally make use of visualizing when I go to places where there will be a large amount of food like parties. I'll visualize beforehand eating slowly and gradually and eating only little servings. You'll be amazed at your self-control whenever you try this strategy. I still use this technique almost everyday, for example even before I eat lunch with my co-workers, I quickly visualize eating slowly and enjoying a little meal.

The last thing I use is distraction. If I'm bored and feel the need to eat food when I know I'm not truly that famished I'll go play a game on my computer, watch a movie, call or text a friend, read a magazine, take a stroll or something that will keep me occupied and keep my mind off food. If it's been 20 minutes and I'm still thinking of food I will visualize just enjoying a little treat then allow myself have it. Additionally I see ending after I enjoy that small treat and not permitting myself binge.

I had lots of other approaches that I have in my program, but I think these 3 are best to begin with and can have the most significant influence according to what you said was causing the binge eating.

I have another training I would like you to definitely try for the following fourteen days starting right now. I actually do this everyday anI do this everyday and it has worked best in finding out how to control binge eating and it's been researched upon thousands of people to be the best way to bring your desired goals into actuality.

Every Day for the Next 14 Days:

1) Put in writing on a piece of paper your key goal as if it's already real.

For instance, I jot down: I weigh 118 lbs. I feel so slim and love the way I feel in my clothes. I eat small meals during the day and exercise 5 times per week for at least twenty minutes.

Be sure to state your ultimate goal in the positive. As an example don't put in writing such things as "I wish to stop binge eating" (binge eating is negative. For instance do not write down things like "I want to stop binge eating" (binge eating is negative), or "I'm not fat anymore" (fat is also bad).

Also I imagine myself every morning and every night being my ideal weight.

I wish you the best of luck and make sure you let me know how the 14 day challenge goes!

Teaching your Kids to be Healthy

Guest Post by Kay Dalton

With the noted rising annual obesity levels among children, it is increasingly becoming important to teach your children to be healthy more than ever. Overweight and obese children are more susceptible to illnesses like diabetes and heart problems. Obesity is a very unhealthy condition for children and it is very difficult for them to conquer this by their lonesome without the proper guidance. When kids reach adolescence and may already want to do something about the problem, it may be too late as they may already have well-entrenched eating and activity habits that can easily overpower them if they are not disciplined enough, or they will be trying vainly to break free from it for the rest of their lives.

The most important step you as a parent can take to teach your children to be healthy is to set an example for them. Eating healthy food should be the norm while fast foods, cake and candy should only be thought of as treats which can be enjoyed occasionally. Those categorized as unhealthy food should not be stocked inside the house so as to avoid being tempted.

Be sure that the consumption of fatty foods are minimized while encouraging your children to eat more fresh fruit and vegetables, lean meat and poultry, and wholegrain carbohydrates. Make it a point to serve healthy meals to the whole family so that it becomes the standard and anything unhealthy is frowned upon as not in keeping with that standard. A very important part of a healthy lifestyle is physical activity, so go out and have fun with your kids and convince them to be active even if it's just to play catch in your backyard. Skipping, hopping and running are activities that are easily blended into various games. One way to pique children's interest in physical activity is to introduce them to traditional games like hop-scotch, tag and handball. They can also participate in sports and other organized activities once they start playgroup or pre-school. Tell them how active you were during your younger days by showing old photos of mom in her cheerleading outfit or of dad playing football.

In the same manner that you should become a passionate reader yourself if you want to encourage your children to read, so should it be when it comes to physical activity. Provide an example by exercising yourself and have fun with your children and support them when they participate in sport or other physical activities.

It is important however to always emphasize the importance of being healthy and not just on being thin or losing weight. Your children need to learn that a balanced, healthy lifestyle is better for them - and for you. Parents stand to gain a lot from being fit and healthy because aside from feeling better - they will also be able to lead a better quality way of life to enjoy with their children and even grandchildren.

It is our responsibility as parents to train our children the best we can. There is no hard rule when it comes to parenting, but keeping our family healthy is always a very wise investment. Don't give in when your kids return from play dates and ask you for certain kinds of food because they claim that their friends can eat whatever they like. Unhealthy food is full of additives, preservatives and flavoring designed to make it taste better, but it is unhealthy. From the very beginning, train your children to be healthy and you won't regret it.

10 Tips To Help Lose Weight

Guest Post by Christy Lyons

When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. But because there are a lot of pills and slimming products in the market today, many people don't people don't know where to begin.

This may seem obvious but the best thing you can do is start eating healthy foods. When you eat healthy, you watch the food that you eat. The real solution is not eating less, rather, it's eating the right kind of foods. Eating foods with less calories is helpful so replace your chips and fries with some fresh fruit like apples.

If you are unsure exactly what healthy food is you could do a search on the internet, there are hundreds of great sites out there with lots of healthily meals and cooking instructions. When you find healthy meals, try and replace your unhealthy ones. When you begin looking you'll find a lot of different meals that you can try.

As well as eating healthy meals taking regular exercise is also essential help lose weight. Your body can burn off calories when you exercise. To avoid damaging your body in any way, take things slowly at first if you haven't exercised for a while. If you want an exercise program or plan, it may be a good idea to start looking at video sites to find a free instructional workout video.

When exercising you can use special equipment such as weights and exercise balls but it doesn't have to cost a lot of money, although many people enjoy going to a club you can just as easily exercise at home using the things found in your house such as the stairs to do step ups on.

When it comes to exercising many people are just plain lazy and require some kind of motivation, if you have any friends or a partner see if they are interested in working out with you. It's a good idea to keep a journal or even use an online blog. Keeping a track of your progress can help boost your confidence as you see your weight dropping.

10 Tips to Help Lose Weight

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

BONUS!

Hire a certified personal trainer! If you live in Toronto you could hire me as your personal trainer.

The Obesity Epidemic

Here is a bit of conventional wisdom goes:

You don’t change people’s diets by telling them what to eat.

Nobody likes to be lectured on what’s good for them and what they should eat. But the truth is that we do tell people what to eat, every day, and we tell them the wrong things on a regular basis.

The problem is most of never listen. (This concept also works with smoking cigarettes.)

In 2010, American food companies spent $8.5 billion marketing food, beverages and candy to the public; meanwhile the American government’s primary healthy eating program was budgeted at $44 million. Food companies are telling people what to eat, and they are doing it almost 200 times louder than any attempt by governments to tell people to eat healthy.

So it is really no surprise that America's Obesity Epidemic now effects 34% of American adults.

On a global scale 850 million people go to bed hungry each night, so we know that the system is broken. America is fat and unhappy about their weight while children overseas are starving. It all seems silly, doesn't it?

People make personal choices. They see the marketing. They know they are being pitched advertising, but they CHOOSE to overeat because food is by its very nature comforting.

Junk food is artificially cheap, abundantly available and highly tempting for the most impressionable people — children and teenagers. It is too easy to choose the high calorie foods that make us fat... just look at Shoppers Drug Mart which sells weight loss items in one aisle and sells junk food / sugary drinks near the cash registers. Thus even if you are there to pick up something boring like Aspirin you still have to walk past the chocolates, candies and sugary drinks on the way to pay for your Aspirin. And some people just have a sweet tooth, too much money and can't resist the urge.

Heavy food processing is a win-win for multinational food companies. Processing and preservatives adds value and increases the shelf life of products, allowing them to be manufactured, distributed and sold on a huge scale. The corn syrup, cereals, vegetable oils, sweeteners and flavourings used in processing are often highly subsidized, making it financially beneficial for companies to replace healthier ingredients.

And corn syrup is the biggie. When you open a can of Coca-Cola its not really sugar in that water. Its corn syrup (which is essentially highly concentrated liquidized sugar).

Chances are likely that if you have kids and live in North America that they are addicted to corn syrup. Corn syrup is in most of the processed foods you find in a grocery store. You can find it on the ingredients label. Its called GLUCOSE. Its often the 2nd thing on the list of ingredients.

And glucose / corn syrup isn't alone.

There is also fats, trans-fats, saturated fats and other ingredients which aren't healthy for you. Some of them are even carcinogenic and cause cancer, but people keep eating them anyway.

Children and teenagers become hooked on the junk foods targeted at them. Processed food is generally cheap and therefore more available to poorer population groups, with negative health impacts disproportionately affecting women since more women are below the poverty line or comparatively poor.

And then there is picky children who just hate vegetables. They only want to eat sugary cereals like Frosted Flakes (private note: I was addicted to Frosted Flakes when I was 10 years old). So what is a parent to do? You buy the stuff you know your kids will eat because its better they eat something rather than nothing... and some parents just spoil their kids.

Meanwhile fresh and locally grown food is undercut and too expensive. It is forced out of business by multinational food processors. Even the organic food industry has become multinational. So really only people with lots of $$$ can easily choose to make a healthier decision. If you are poor and have kids to feed its a lot more difficult.

But it can be done. It just takes practice, discipline and smart budgeting.

#1. Don't bother buying organic unless you can actually afford it.

#2. Find local producers for your favourite foods and ask what it would cost to buy the food directly from them instead of from the grocery store.

#3. Use a notebook and collect coupons of healthy foods.

#4. Look for the sales on healthy foods.

#5. Learn what foods are actually HEALTHY, instead of just looking healthy. ie. Avocados are actually fattening, a rare property for a fruit.

You have a choice. You don't have to be part of the Obesity Epidemic. You can choose to be healthy, get lots of exercise and eat foods that are good for you.

Or you can choose to sleepwalk with the rest of the zombies into a growing obesity epidemic with alarming public health consequences. Diabetes and heart disease are just 2 of the big health problems.

There is also economic problems: Economic losses from obesity will reach 8% of China’s GDP by 2025. And that is just China, a country with a low obesity rate. Just imagine how bad the economy in the USA is where the obesity rate is 34% of adults.

In every person's life there is a time when they have to stand up and fight for what they believe in.

So the question is do you believe in sucking down corn syrup and dying an early death? Or do you believe your health care is worth fighting for?

Yoga = Weight Loss? How and Why

When most people think of yoga they think of meditation and various poses that look more like easy stretches and sitting crosslegged saying a lot of "Ommms."

That is the stereotype at least.

But when you first try yoga what you quickly discover is that the intensity of yoga varies but is ultimately quite the workout because your arms and legs will feel the burn as if you are doing an intense workout. (More so if you've never done yoga before.)

There are many different disciplines of yoga (my favourite ashtanga yoga, but that gets into a whole mental discipline and the physical movements of yoga is only one eighth of the practice), but regardless if you are doing yoga for exercise then the level of intensity can sometimes surprise you.

The end result is you end up burning calories, but how can this be for just a bunch of stretches and poses?

Well for starters you are burning calories just by breathing. Your stomach and lung muscles are moving constantly. With yoga you practice your breathing at the same time while making a series of motions, which initially will feel like cardio exercises (cardio burns calories!), but some of the poses are more intense on various muscles and those muscular motions burn extra calories too.

The end result is that yoga is a full body workout and burns a lot of calories.

Hatha Yoga

Hatha yoga is the most familiar form of yoga for Westerners, and the kind usually taught in beginner-level classes. Hatha yoga emphasizes breath control and flowing postures that are simple and easy to learn. You can expect to burn 175 calories per hour, or the same amount of calories you would burn by walking 2 miles in 1 hour.

Ashtanga Yoga (Just the Poses)

Ashtanga yoga poses are more intense than Hatha yoga, but still places emphasis on breath control and flowing postures. The typical class has a series of 6 poses that increase in difficulty. A typical Ashtanga class will burn 300 calories in 1 hour, or the same as walking 4 miles in 1 hour. Full Ashtanga Yoga also includes self purification, moral codes, breath control, withdrawing from the senses, concentration and meditation exercises. Most people don't do the full thing and only practice the yogic postures.

Power Yoga

Power yoga is a Westernized form of Ashtanga yoga, which moves quickly between poses to increase your heart rate. Because of this, most classes typically last 30 to 45 minutes, rather than 60. The calories burned are approximately the same as a full 60 minute Ashtanga class.

Vinyasa Yoga

Vinyasa yoga is usually combined with the Ashtanga form to create one dynamic class. The emphasis is placed on flowing from one pose to the next, particularly during the sun salutation. Vinyasa classes typically burn 445 calories per hour, or the same amount as jogging at a slow pace for 60 minutes.

Bikram or Hot Yoga

Bikram yoga, also known as "hot yoga," is performed in a room heated to 105 degrees and with a humidity of 40%. This guarantees that you will sweat a lot as you perform the 26 postures in a typical class. One session of bikram yoga burns 630 calories per hour, or the same as swimming the butterfly stroke for an hour.

Most practitioners who use yoga as their primary form of cardio opt for the higher-intensity classes and aim for making it to class 3 times a week, for a 90 minute session. If you want to burn calories while doing yoga, go for the more intense classes and work on "growing" or stretching into each pose constantly throughout the class.

Studies show that people who find an exercise they enjoy will stick with it and make it a part of their routines more readily than people who feel forced into exercise they don't like. If yoga is your favorite form of exercise, find ways to increase your calories burned and then make it your primary cardio routine. You will reap the added benefits of increased muscle tone, core stability and decreased stress as well as a vigorous cardio workout.

Many people also argue that yoga creates mindfulness of everything that you do outside of practice, this includes food choices. People who practice yoga tend to eat less, and make healthier choices for their meals. Yoga has also been shown to reduce cravings in between meals.

When someone starts practicing yoga they lose an average of six pounds in the first two months. Plus yoga builds strength and endurance in core muscle groups. The new muscle tissue leads to an increase in metabolism and more calories burned per day.

When beginners are ready to take it up a notch, more intense practices such as Ashtanga (or power) yoga and Bikram (hot) yoga, burn as many calories as an hour long jog!

Yoga is not only fantastic for strength, injury prevention, and flexibility, it's a definite path toward weight loss.

Plus the practice tends to attract people who are genuinely nice, and we all enjoy making new friends who are genuinely nice people. Its an added perk!

What good are Fat Calipers?

Tape measures aren't very accurate because of three reasons.

#1. It doesn't account for muscular changes under the fat. If you build up or lose muscle you won't be able to tell using a tape measure.

#2. Fat can shift around easily, making it difficult to get an accurate measurement.

#3. Tape measures don't measure the actual amount of fat you have.

When it comes to getting a more accurate measurement body fat calipers are one of the best ways to determine how fit you are and how fat you are.

BMI (body mass index) readings are also problematic because it doesn't measure muscle tone either. According to BMI many bodybuilders are overweight or even obese because they're carrying around a lot more muscle weight.

Same goes with just measuring your weight on the ol' foot scales.

Scales, BMI and tape measurements cannot differentiate between fat and muscle weight. A person can gain an inch in their waist (and freak out more than likely) but that could very well be muscle under the fat, and it probably shows in a more defined midsection, but on someone who has a round belly they would think they've become fatter. It is also possible to be very thin but still have high body fat, which is also very unhealthy and a source for chronic diseases.


 The disadvantage of body fat calipers is that they take getting used to and you have to learn how to use them. There are also different types of calipers, including some that require another person to take the reading for you. Considering that "pinching an inch" on your belly with someone helping you is not something everyone feels comfortable having done to them, it's advisable to start with a model of body fat caliper which allows self-readings in order to spare yourself embarrassment.

Try to find a body fat caliper kit that comes with instructions, body fat charts and a journal for personal progress tracking. You are more likely to succeed in your goals if you can measure and accurately see your progress.

Of course no amount of measuring will compare with the feeling of confidence when you look in the mirror.