Wondering How Long To Exercise For Weight Loss Benefits
Obesity is one of the biggest problems facing the western world today, and more than three quarters of all Americans have attempted to lose weight at some point in their lives; most have struggled, either in losing weight, or in keeping that weight off once diet or exercise regimes have passed.
Exercise is widely acknowledged as one of the best ways to keep away excess pounds, but while many people long to exercise for weight loss, they often feel confused about how often to exercise, how often, and what kind of exercise is best. The biggest confusions lie around the question of how much time should a person exercise for each day, in order to maximise weight loss.
Popular wisdom states that it is necessary to exercise for around an hour every day in order to burn enough calories to effect weight loss. This has lead to beliefs that a person doing walking exercise needs to cover 5 miles a day in order to lose weight, but this is of course not constant; in addition, people ‘lose’ energy throughout the day after exercise, due to an increase in their metabolism. Often, people struggle with higher-activity exercise, as it causes stress and wear upon the body, and therefore they prefer shorter bursts of high activity, or one long session of moderate activity.
A study has also shown that there is little-to-no difference between many short bursts of exercise, and one long session, when measuring weight loss, continuance of the exercise, and improvements in fitness. Multiple short sessions are obviously more conveniently fitted into daily life, and short exercise with equipment actually resulted in people exercising more often; it is shown that longer periods of exercise for weight loss, if only done infrequently, has no greater effect at all. Therefore, how long to exercise for weight loss becomes a question of what kind of activity is being performed, and how often this weight-loss exercise should be performed.
Yale university conducted a similar study in which they showed that women exercising for 20 minutes (doing 8 seconds of running with 12 seconds of moderate exercise for the 20 mins) lost more fat than women doing 40 minutes of constant moderate exercise. Intervals became very popular for a while; and it remains one of the best ways of exercising for short periods while obtaining the results of a long period of exercise.
What these studies have shown is that it is not just a matter of how long to exercise for weight loss, but the frequency of exercise, and the rate at which the exercise is performed. A high-rate activity will burn up calories more quickly than a moderate activity, and so less time needs to be spent on harder exercise to lose the same amount of weight as something more moderate. Running burns up about two times as many calories as walking; so running for 20 mins will help weight loss more quickly than walking for 20 minutes. Anyone considering how long to exercise for weight loss should bear this in mind.
Growing Your Professional Service Firm For Show or Dough?
Or are you building it for size or profit?
Imagine a weasel. Imagine that little demon of destruction, that insensate courage, tireless activity and incredible agility. Multiply this might some fifty times and you have a wolverine. Do you know that this little animal (some 45 lbs) can make the mighty grizzly bear (some 1,000 lbs) run for his life hysterically crying for his mother?
And this is where the wolverine story ends and our story begins. But to demonstrate how this relates to the growth of professional service firms, for a moment we’re going to talk about how weight training builds muscle in humans because there is a dangerously high number of professional firms grow that grow the wrong way.
First consider bodybuilders. They are building muscle for show. Muscle for size. Muscle for parade. Muscle for impression.
Now consider athletes. They are building muscle for strength. Muscle for power. Muscle for specific functions.
So, now let’s look at the structure of the muscle and how bodybuilders’ and athletes’ approaches differ when it comes to building muscle.
Imagine the muscle as a package of spaghetti. The individual spaghettis are the muscle fibres, known as myofibrils. The package, called sarcoplasm, is the sheath enveloping the spaghettis, the individual muscle fibres.
And here is the difference.
Athletes, who train for muscle function, strength and power, grow the size of the spaghettis inside the sheath, and the sheath grows naturally as the muscle fibres grow. The sheath is always tightly packed with muscle fibres. This is called myofibrillar muscle growth, that is, muscle growth for function.
Bodybuilders on the other hand train for muscle size. They are growing the size of the sheath itself with little consideration for the real muscle fibres inside. And all the space that is not occupied by muscle fibres is filled with water. Not really water, but all sorts of fiendish body fluids. This is called sarcoplasmic muscle growth, that is, muscle growth for show and parade.
So, now we can go back to professional firms and consider how they grow.
First consider the “bodybuilder” firm. Just as sarcoplasmic muscle growth, the growth of the sheath itself, requires high volume of training to create size for show, so operate bodybuilder type firms. They have lots of people, incredible level of busy-ness, lots of clients and preponderance of projects. Everyone is running around like a headless chicken. People are busy doing client work, writing proposals and running around chasing new prospects. These firms operate on high volume and, well you’ve guessed it right, low margins. They have impressive top indicators, like incredible gross sales and unimaginable number of billable hours. So, if you don’t look beyond the veneer, these firms can look truly impressive.
In contrast, let’s see the athletic professional firm. This type of firm trains with lower volume but uses heavier load for building functional muscles. This is myofibrillar muscle growth for function, strength and power, with little ragard for show. This firm focuses on growing the size and the number of its muscle fibres, knowing that the sheath with grow in response to fibre growth. As opposed to impressive top indicators, athletic firms have nice bottom indicators like net profit per person or net profit per project. They work systematically without chronic busy-ness and chaos.
Now let’s revisit the grizzly bear and the wolverine. How can this little creature spread fear among such mighty animals as grizzly bears? One is definitely agility. The other is body composition. While the wolverine is almost 100% pure muscle, a large chunk of the bear is fat.
Similarly, a large chunk of most professional firms is "organisational fat", including but not limited to the posh office at the upscale end of town, fleet of impressive company cars, super expensive mahogany desks, unnecessary business trips, luxury "strategy retreats" and excessive number of – often underskilled – staff members. And most of these firms, although looking big and impressive on the outside, are pitifully underperforming on the inside. Yes, they can brag about impressive billable hours and billing rates, but after the overheads and salaries are paid for, they have almost nothing left to show for.
It reminds me of a former classmate at university who walked around with a mobile phone on his belt to impress us (in 1988) but didn’t have money to actually get his phone connected to use it for any practical purpose. It was all for show and parade.
So, now my question to you is this: What kind of firm are you building? Are you building a dysfunctional muscle-bound behemoth or a functional, practical, agile, lean and mean athlete of a firm?
Do you build your firm for show or for dough? Do you build it for size or function? Does your firm have an essence, a core or is it all veneer? Is your firm more of a fat grizzly bear or an agile wolverine?
Six Branches Of Yoga
Hatha Yoga is the path of Physical Yoga or Yoga of Postures is the most popular branch of Yoga. Hatha Yoga considered the body as the vehicle for the soul. It uses Physical Poses or Asana, Breathing Techniques or Pranayama, Meditation in order to bring the body in perfect health and for the more subtle spiritual elements of the mind to emerge freely. The practice of Hatha Yoga will result to the union of the body and the soul, it aims to make the body perfect and fill it with life force.
Bhakti Yoga is the path of heart and devotion or the Yoga of devotion. Yogis who practice Bhakti Yoga sees the Divine in everyone and everything he encounters. This lead him to develop love, acceptance and tolerance for all. Bhaki Yoga teaches a person to have a devotion to God and all things through devotion to life and love.
Raja means "royal". Raja Yoga is the path of Yoga that focuses on meditation and contemplation. It is based on the Eight Limbs of Yoga which was discussed in the Yoga Sutra. This Yoga path teaches deep self respect through self mastery. The self here is honored. Raja Yoga believes that the universe exists for the self, giving the self an illusion of centrality which results to self respect and respect for all creatures. Raja Yoga is also referred to as the King of Yogas, majority of its practitioners live in spiritual or religious orders.
Jnana Yoga is the path of Yoga that deals with wisdom and knowledge or the Yoga of the mind. Jnana Yogis pays tribute on man’s intelligence. They try to surpass limitations by unifying intellect and wisdom. Jnana Yoga tries to obtain existence beyond doctrine and ideological controversies by accepting all other philosophies and religion. It also uses an open, rational and curious mind in studying the spirit.
Karma Yoga believes that your present situation is based on your past actions. Karma Yoga is the path of service; it refers to the energy of action. This path requires you to be selfless. Performing a selfless service is the essence of Karma Yoga or consciously choosing a future that is free from negativity and selfishness knowing that your life is a consequence of your past actions. Karma Yoga practices try to change your action towards the good – good words, good thoughts, good deeds, in order to change your soul. By being selfless, you change your consciousness which leads to a change in your destiny.
Tantra Yoga is the path of ritual and perhaps the most misunderstood path. Some may think of Tantra Yoga as sorcery, witchcraft, magic spell or some mysterious formula. Most people perceive Tantra Yoga as sexual. All of these perceptions are far from truth. Tantra is the knowledge concerning Tattva (Truth or Brahman) and Mantra (mystic syllables). It utilizes rituals to respectfully experience the sacred in everything we do, not just sex though sex is a part of it. It aims to expand our awareness in all states – whether awake or asleep. Tantra Yoga practitioners must have purity, humility, devotion, courage, dedication to his Guru, cosmic love, faithfulness, contentment, dispassion, non-covetousness, and truthfulness.
Strength Training With Weider Fitness Equipment
If you are looking for an all-in-one strength training workout, Weider fitness equipment may be the answer that you have been searching for. Whether you do not have a lot of room for multiple pieces of strength training equipment or simply prefer the convenience of an all-in-one unit, there is a simple solution. Many strength training experts prefer to work out in the comfort of their own home and wish to avoid spending money on a gym membership. These are just a few of the reasons that Weider strength training fitness equipment is gaining in popularity.
The Advantage by Weider is a unique product. Offering over 65 club-quality exercises is not the only quality this strength training equipment promises, but this Weider fitness product also guarantees to tone up your muscles in 6 weeks or less.
The Weider fitness equipment strength trainer is a separate unit, which is designed to increase muscle and improve the overall tone of the entire body. This 16.6 strength trainer offers an upper-body station, butterfly arms, pull-up station, high and low pulleys, 225 lbs. of weights. The entire unit is designed on a sturdy steel frame. The Weider Pro 3750 strength trainer features two full-body workout stations, which are combined into one single machine. It offers 212 lbs. of resistance and aids in building muscles throughout every part of the body. Weider offers a variety of strength training units, each of which features many of the same characteristics, but may differ slightly in resistance or other option.
If your ultimate goal is strength training, the Weider fitness equipment that you may want to consider using is called a strength station. This strength training unit allows you to work on the abdominal muscles, chest, back, triceps and arms. It features a vertical knee raise station, dip station and a pull-up and push-up station .
In addition to the aforementioned strength training units, Weider fitness equipment includes a wide variety of weight benches and weights, exercise mats and other accessories. Among the more affordable units offered by Weider fitness equipment are a step machine, a genuine leather jump rope, latex resistance bands and a sit-up bar. The sit-up bar is especially interesting because it is used as a stand alone product that attaches to any standard door while providing the user with secure foot support needed for doing sit-ups.
The contents of this strength training article is intended for informational purposes only and should not be considered, or used as, professional medical advice or recommendations. Before beginning any training or fitness routine, you should consult a licensed physician to learn what risks, if any, exist. He/she will be able to recommend a quality strength training exercise regimen, which will be personalized to fit your needs.
The Natural Way To Lose Belly Fat
If you have some excess fat around your tummy then you may be looking at natural ways to lose belly fat. Do you wish you had six pack abs or that pre-pregnancy flat stomach but you really don’t want to use those unnatural shakes or pills? Do you wish there was an exercise program that gave fast results without requiring you to be an athlete?
Well there is a natural way to lose belly fat and basically it involved a good, healthy diet and exercise.
The first thing you want to change is your diet to one that is low calorie. Try to eat as much natural food as possible and less processed foods. A good, healthy diet should include lots of fruit and vegetables and moderate amounts of low fat dairy products and lean meats. Whole grains and legumes are also great to include into your diet.
There are a lot of choices that you can make with your diet that can reduce the calories you eat. For example, eating 1/2 cup of fruit with 1/2 cup of fat free vanilla yogurt will be 105 calories less than eating a strawberry yogurt with pre-packaged fruit. Another example is eating 2 cups of air popped popcorn instead of 1 cup of potato chips will save you 95 calories.
Next you will want to start doing some exercise each day. If you can’t fit in some exercise every day then at least try to exercise five times a week. Cardio exercise is the best for burning off fat but you can burn off even more by combining it with some strength exercises. Studies have shown that people who walked for 50 minutes, 3 times a week lost almost twice as much belly fat as people who only reduced their calories but didn’t exercise.
Cardio exercises include brisk walking, jogging, running, cycling or there are many cardio machines that you can also use. You should try to get 45 minutes of cardio exercise with each workout which is a great natural way to lose belly fat.
Here is a great exercise routine that can have you burn up to 500 calories in one session. First do 3 minutes of warm up exercise. Next push up the intensity for 3 minutes, then push yourself as hard as you absolutely can for 2 minutes. Slow down a little for 3 minutes and then push yourself as hard as you can for 2 minutes. Repeat this 3 minutes regular intensity then 2 minutes high intensity combination for a total of 45 minutes ending with 2 minutes of cooling down exercises.
Working and building your muscles is also very beneficial when you are trying a natural way to lose belly fat. Muscle burns more energy than fat so the more muscle you build the more fat you will burn off when exercising. Try to combine your cardio exercises with some strength training to build up and tone your muscles.
A stability ball is also great for toning your tummy muscles and getting a flat stomach. You can get a stability ball for about $30 from most sporting goods stores. Lie on your back and hold the ball between your legs and lift into the air, hold this position for one minute. This is just one of the many exercises that you can do with the stability ball to help tone your stomach muscles. The ball should come with a manual that will include exercises.
A good diet and exercise that includes both cardio and strength training is the key to a natural way to lose belly fat.
Home Based Business Ideas for the Health and Fitness Industry
If you’re considering your own home based business, the "health and fitness" industry is a great place to start. There are millions of people of all ages searching for good health tips, products, health advice, vitamins and minerals, etc. So, there’s an ongoing need for health-related businesses – both online and offline. Here are some great ideas for starting your own health related home based business.
Focusing on a Woman’s Health
A woman’s health is very important to her. You can start a home based business based on health and fitness for women only. Women are always trying to lose weight, improve health, and discover the secrets behind true health. You can build a home based business that offers advice for women and "improve your health" products such as vitamins, minerals, diet foods, recipes, etc.
Men’s Health and Fitness
Men are typically not as weight-conscious as women, but they do like to stay in shape. If you want to establish a home based business centered on men’s health, focus on fitness and exercise. Offer exercise tips and products or vitamins that can help build muscle strength and increase energy.
If it is weight loss that interests you, you can start an entire home based business about weight loss for men, women and children. You can promote only one weight loss program or a variety of weight loss programs. With a weight loss website, you can offer almost unlimited tips, recipes, articles, etc. Also, you can dedicate sections of your site to fitness and exercise. The possibilities are endless!
Start a Health Newsletter
You can also start your own newsletter about health-related issues. With a newsletter, you can offer it free to subscribers and charge for advertising. Advertisers might be retailers of vitamins and minerals, exercise equipment, health foods, weight loss products or programs, doctors, etc. You can also start a newsletter to promote your own health-related home based business. An online e-zine is even better!
Join with Experts in the Field
If you feel uneasy about starting a health home based business on your own, or simply don’t have the expertise needed for such a venture, you can easily team with others who are knowledgeable about the health industry. Some companies, such as USANA, enable you to sell their products, and they do all the groundwork and research for you. So, you can start a home based business in the health industry with little or no prior knowledge.
Helping others to improve health, lose weight, or get in shape can be both a rewarding and lucrative home based business. Discover your rewards while the industry is still booming!
Three Problems of Supplements Today
1.Most of the supplements available on the market today are found to have poor bioavailability. To ensure that the body benefits from the supplement, the active ingredients of the supplements need to be absorbed into the blood stream and reach the organs so that they can do their job. There are few ways nutrients can get into the blood stream: injection, via the lining of the walls of upper intestine and colon. When you consume a supplement, it reaches the stomach and active ingredients are released. The environment of the stomach is very acidic (ph1.0-3.5). At this stage, majority of the active ingredients are destroyed by the stomach acids. Some may not be damaged but most are almost severely affected. As a result, only about 10% of active ingredients manage the absorption process and enter the blood stream. Some poor quality supplements may even pass through the body with no absorption at all! Poor bioavailability of supplements is very common issue in supplements industry today. Unfortunately very few companies have the know-how knowledge and technology to incorporate the delivery technology into the supplements.
2.Many supplements are contaminated with metals, unlabeled prescription drugs, microorganisms, or other substances. In U.S., dietary supplements are regulated by FDA (Food and Drugs Administration)as foods. The government is not responsible for the safety and effectiveness of the supplements. It’s the supplements manufacturers’ responsibility to ensure the effectiveness, safety, potency and efficacy of the products. Many manufacturers took for granted. Most supplements today are produced in less than optimal environment. As a result, the products are contaminated with leads, metals, chemicals, bugs, and other substances.
Following are just few reported cases:
- FDA warns consumers that Actra-Rx(dietary supplements for sexual enhancement) undeclared prescription drug ingredient.
- 2 out of 21 magnesium products are found to have lead in a study conducted by independent body, Consumerlab.com.
- Several popular nutritional supplements are found to be contaminated with steroid.
3.Many supplements have false claims and inaccurate labels. Because dietary supplements are loosely regulated, there is no pressure to ensure the accuracy of the labels of the products. This means that you may be taking less, or more of the ingredients stated on the labels. In addition, there are products that promise to cure diseases and wide spectrum of health problems. Most of these claims are rather questionable, for example:
- A product called “Sea Silver” said their product have 98% bioavailability because liquid can bypass the digestive system. As mentioned earlier, the only way for liquid to bypass the digestive system is through injection, not drinking
- Barefoot coral calcium supplements is said to be able to ‘neutralize’ the toxic acidity of blood. The truth is, calcium supplements can only change the acidity of body fluids.
How to Find a Local Weight Loss Center
Are you looking to lose weight? If you are, have you ever though about joining a weight loss center? A weight loss center membership is a nice way to help you achieve your goal of losing weight. If you have never been a member of a weight loss center before, you may be wondering how you can go about finding a weight loss center to join.
Before examining how you can go about finding a weight loss center to join, it is first important to know what weight loss centers are. When examining weight loss centers, you will find that weight loss centers come in a number of different formats. Most commonly, weight loss centers are used to describe local weight loss programs, where you attend group meetings at the “center.” There are some weight loss centers that have weekly or biweekly meetings, like for weigh-ins. There are also weight loss centers where your membership fees give you access to onsite exercise equipment or the ability to attend an aerobics class.
Now that you know exactly what weight loss centers are, you are better prepared to go about finding one to join. One of the many ways that you can go about finding a weight loss center to become a member at is by using your local phone book. When using your local phone book, you will want to checkout the business directory section, which is also commonly referred to as the yellow pages. You may be able to find the names, addresses, and telephone numbers of local weight loss centers by looking under the headings of “weight loss,” or “health and fitness.”
In addition to using your local phone book, you can also use the internet to help you find a local weight loss center to join. When using the internet, you can use online business directories or online phone books. These online resources are nice, but they are similar to what you would find in your local phone book. Often times, you only get the name, address, and telephone number of a weight loss center. If you were to use an online business directory, you may also get the address to an online website, if the weight loss center in question has one.
In keeping with using the internet to help you find a local weight loss center, you can also use standard internet searches to your advantage. When performing a standard internet search, you may want to search with phrases like “weight loss centers,” or “weight loss programs.” This generalized search may return results for nationally operated weight loss centers. If you are looking for a local center, you may want to incorporate your city or your state into your standard internet search as well.
Another great way that you can go about finding a local weight loss center to join is by asking those that you know for recommendations. This includes your friends, family members, coworkers, neighbors, or your doctors. Whether the individual in question was or still is a member of the weight loss center in question or they know someone who was, you may be able to get a lot information by speaking to those that you know. It is also nice, as you often don’t just get the name, address, or telephone number of a local weight loss center; you also should get personal recommendations and constructive criticism as well.
The above mentioned approaches are just a few of the many ways that you can go about finding local weight loss centers to join. Although it is nice to hear recommendations from those that you know or use the internet to help you familiarize yourself with all of your options, it is important that you take the time to find the perfect weight loss center for you and needs. This should involve examining the membership features that you have access to, the cost of becoming a member, and so forth.
Exercise balls are one of the most innovative ways to exercise. These little balls will catch every one’s fancy due to their shape and very attractive colors. The real benefit of these balls, which were introduced by a group of Swiss medical therapists, is a substitute of support during exercise.
Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy duty weight training equipment.
The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that doesn’t harm your body.
You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple to store and you can even roll them under your bed or a table if you prefer. When you aren’t using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won’t cause them any harm.
Medical equipment Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.
There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you wouldn’t normally get with the floor exercise.
Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren’t actively participating in exercise.
An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.
The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.