What Is Tabata?

Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata of the Ritsumeikan University's Sports, Health and Science Department. He was formerly a researcher of the National Institute for Health and Nutrition in Japan. This training regimen, consists of twenty (20) seconds of ultra intensive exercises, and ten (10) seconds of rest. This is repeated continuously for four (4) minutes and repeated eight (8) times or in eight (8) cycles. This was called the IE1 Protocol and was used originally to study athletes who underwent training regimens.

In the original research, two groups of athletes were observed. One group trained in moderate intensity workouts of about seventy percent (70%)intensity, for five (5) days during a six (6) week period. Each training module lasted for one (1) hour each day. The other group, trained in high intensity workouts for four (4) days per week, for a period of six (6) weeks. Each session lasted for four (4) minutes, at twenty second of high intensity training (170% intensity) and ten (10) seconds of rest.

The result showed the following:

* Group 1 showed remarkable increase in the cardiovascular area (aerobic system); but no result was observed for the anaerobic system or the muscle area.

* Group 2 showed significant increase in both aerobic and anaerobic areas as compared to Group 1.

The Tabata Protocol

Dr. Izumi Tabata is well known for his studies and research on high intensity intermittent training. His past work included, as Training Coach for the Speed Skating Team of Japan. The Head Coach, Mr. Irisawa Kotchi, developed a training program using short bursts of high intensity exercises; followed by short rest periods for the athletes to do. Dr. Tabata was made to analyze the effectiveness of said training regimen, which lead to what is now known as Tabata Protocol.

The regimen includes exercises that can be completed in only four (4) minutes. If the eight (8) cycles are completed, it would be enough to make a fit person exhausted from all the extreme exercises. Before this program came about, there were two (2) types of exercises that were incorporated into the athletes' exercise program - low intensity exercises for long periods to increase endurance, and; sprinting, that improves the ability to sprint. The latter, had shown to have no effects on endurance and aerobics. Tabata Protocol, meshed the two programs together, for better workout results.

Aerobic and Metabolic Benefits of Tabata

The use of high intensity and high impact exercises, have been shown to improve the performance of athletes. For well trained athletes, increasing the frequency of training, would not yield further improvements. Endurance can be achieve through high intensity training programs. This training regimen had been shown to burn fat more effectively. This may be attributable to the increase in resting metabolic rates. High intensity training also lowers insulin resistance levels, leading to muscle fat oxidation and improvement in glucose tolerance.

Studies have shown that high impact exercises helps improve the insulin level in young healthy men and women as well. It also brings about significant reduction in body fat, as well as leg and trunk fat. This would equate to having these exercises as viable methods for preventing Type 2 diabetes. On cardiovascular diseases, it has been shown that brief intense exercises, can improve the cardio-vascular risk in adolescents and adults alike.

Tabata Interval Workout

The Tabata system may be defined as a method of exercise consisting of intervals that are completed within four (4) minutes. It takes eight (8) rounds of exercises of twenty (20) seconds each, and ten (10) seconds of rest.

This was brought about by the research of Dr. Isuzu Tabata on the effect of exercise protocols in athlete performance. The group discovered a method that produced extra-ordinary results. This method is what is now known as Tabata Protocol/Intervals.

In 1996, Dr. Tabata submitted a research study in the Medical Gazette for Medicine of Science in Sports and Exercise. This was a documentation of the benefits of high intensity intermittent training (HIIT). This research was repeated numerous times. The conclusion was that, four (4) minutes of Tabata Training interval exercises, is better in boosting aerobic and anaerobic capacities, as compared to one hour of endurance exercises.

The Tabata Interval Training workout can be done with all kinds of exercises: boxing, cycling, jumping rope, rowing, running, skiing, and swimming among many others. There is also a variety of equipment that can be used in training: bosu balls, barbells, dumb bells, kettle and swiss balls, own body weight, tubes, and bands and so on.

A Tabata Workout may include the following exercise regimen:

1. Bicycle sprints - good for lower body exercise and for the heart rate
2. Hindu squats - like a traditional squat where you drop your butt until your hands reach the ground
3. Jump lunges - jump using alternate legs to lunge and level up difficulty for cardio factor
4. Jumping rope - can be used with varying feet patterns: high knees, feet together, alternating feet, and others
5. Box jumps - stand and jump in front to the top of the bench then back to the floor
6. Weight bench hop overs - keep both hands at the end of a flat bench; both feet should hop from side to side
7. Mountain climbers - make a triangle with hands and feet; bring one leg to your chest while keeping your hands to the ground. Then switch legs and so on.

Why use the Tabata Exercises?

The Tabata Workout, might be considered as one of the best single fat burning workout, when followed and done appropriately. It does not take long to do it, but it keeps you sweating, breathing, and concentrating just to be able to finish your goal. It is an extreme work-up, with agonizing bouts of muscle pains, soreness and days of uncomfortable movements.

This type of routine is beneficial because it includes a number of exercises per body part. Besides burning tons of fat, this type of training can:

* improve your aerobic endurance
* improve anaerobic functions
* improve muscular endurance, and
* make you look fantastic, by being strong and fit.

For more information regarding Tabata Training and it's benefits please visit http://tabatatrainingmethod.com

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5 Easy Health and Fitness Tips

Getting started with a lifestyle of health and fitness is not really the hard demanding task that anyone usually believe it is. When you really think about this, the difficult element is often the beginning. Later on, the rest will likely be a lot easier after you really get the hang of it. All it takes is self-control along with responsibility.Below are 5 easy health and fitness tips on how to get a head start on your route to superior health and fitness.Read every one and you'll realize that it is actually easier than you maybe thought it would be. You only need to take the initial few simple steps.

Health and fitness tips #1: Start small.

When your preferred food is something you have to steer clear of, there isn't any meaning in leaving it out if you just binge when you can't take the abstinence any more. Take moderate actions. If you consume the meal each day try and cut down on your consumption and make it just 3 times weekly. When you have managed that, decrease further and make it once every seven days. Doing this, you can still take pleasure in the foods but not build up your longing for these.

Health and fitness tips #2: Plan reasonably.

Establish goals for yourself. But it does not necessarily imply that you will need to kill yourself to get it so when you don't you'll also kill yourself. Establishing too high goals will usually only bring about failure and frustration. While you prepare, be sure that you is able to do it. How will you know? Remain realistic. You know what you are capable of. It is far better setting goals for yourself that you know you can apply. Achieving them gives you a feeling of achievement which will make you more self-confident and much more happy to continue with your task.

Health and fitness tips #3: Use a friend.

Sharing the pains and aches along with the pleasures of achievements with a buddy may help make the program easier plus more tolerable. In reality, those with a companion are better suited to stick to their plans than those who will be undertaking the projects on their own. Simply because if you have a friend with you, he / she provides an assistance system that can help keep you on course which will help prevent you from abandoning. In addition to having a buddy along with you encountering the same struggles definitely makes the process more fun and much more enjoyable.

Health and fitness tips #4: Have self-discipline.

This really is one of the few issues that can make or shatter your intends to finally live a healthful lifestyle. As a way to really stick to the plan, you should develop self-discipline especially when it involves things which you eagerly want to accomplish or stuff that you are used to doing. Temptations in the process will be many and you need to be willing to face all of that!

Health and fitness tips #5: Practice it for your self.

Many men and women set out to live a life of health and fitness in hope of getting noticed by other people. Even though this is a valid reason, at times, it's not sufficient to see you through the full process. It is better that you just do this for yourself simply because you want a healthier and better you compared to do it for other people's acceptance. After all, the only real acceptance that you ever need to have is your own.Kasper V. Christensen is the founder of Fortius Fitness Body Transformation.

http://www.fortiusfitness.com specializes in teaching men and woman how to build a strong, (very) lean and toned or muscular body with the look that is perfect for YOU - the natural way!

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Lose Weight to Upgrade the Quality of Living

Your desire to live a healthy life cannot be fulfilled without losing excess weight. Therefore, it is vital for all obese and overweight to slim themselves down. The process of losing weight is simple, but it sometimes turns out to be a difficult one due to the modern lifestyle. The lifestyle we follow today has no place for exercises, household chores and outdoor activities. Moreover, the food we used to consume a few years back has been replaced by fast or junk food. This change in lifestyle is counted among the biggest reasons of increasing cases of obesity.

There are a number of weight loss clinics that extend assistance for helping you shed weight within a specific time period. These clinics prescribe medicines, recommend exercises and put you on a strict diet, so that you can bid adieu to obesity. Moreover, they suggest a number of methods to maintain weight for a long period of time.

Those who do not want to go to medical weight loss centers can try the below mentioned tips:

• Physical activities: Though it is proved that physical activities can burn calories, most of you overlook their importance. These activities not only make you slim, but also improve the flexibility of your body.

• Make good use of weekends: It is seen that people spend their weekends lying in front of the television. Instead of watching television for whole day, plan an outing to a nearby tourist attraction. Since outing is all about walking, it can be very useful in shedding weight.

• Say no to public and private transport: No, we are not saying that you should not use public or private transport for commuting. What we are trying to say is that you must prefer walking over using cars while going towards a market or any other place that is in the vicinity.

• Do not ignore tempting food completely: If you start ignoring tempting food like chocolates and cakes completely, you might end up consuming more than enough some day. You can have a bite or two of your favorite chocolate once in a while.

• Avoid skipping meals: It is a misconception that skipping meals helps in fast weight loss. Thus, you must consume right amount of healthy food in breakfast, lunch and dinner.

Weight loss has many advantages, such as enhanced stamina, slim body and increased mobility. Once you achieve your weight loss goal, you will be amazed to notice that your quality of life is upgrading.

Gaurav Mahajan is a writer of California Medical Weight Management (CalMWM), which specializes in medical weight loss. For healthy weight loss, it has introduced a three-step weight loss program has transformed the life of many.

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3 Secrets to Burn Fat in 2013

Burning fat is something some of us struggle with throughout our life. There are a lot of myths about the best ways to burn fat and lose weight. People are starting to realize that the so called "fad diets" really do nothing to help you lose weight and keep it off. The trick to successful weight loss is to know the best way for you to burn fat.

While the typical mindset behind losing weight is that you want to cut foods out of your diet that are high in fat, the truth is that if you eat food with a high fat content only once a week you will actually be helping yourself lose body fat. Health experts say that food is the best medicine for your metabolism.

One secret to burning fat is to eat according to your age. When you reach the age of 20, your metabolism changes. This means you need to change the types of foods you eat. The food that you ate when you were under 20 years old had a different effect on your body than the foods you eat once you hit your 20th year. The same amount of food you could get away with eating before will now cause you to gain weight rather than lose it.

Be sure to avoid generic diet plans because they are ineffective due to the fact that everyone's body and metabolism are different. What may help some people lose weight may cause you to gain weight. A customized weight loss plan is the only way for you to successfully gain the body you want.

The final secret is to know which types of food you need to avoid. Everyone knows about the need to avoid high carbohydrate diet, or in other words, such food as cakes and white bread. The minority of people understand that the whole grains are not healthy for our weight loss program. Soy products like soy milk and soy protein are marketed to us as healthy. In fact, soy products contain compounds that can cause our belly fat to grow bigger. On the other hand, such simple products like eggs, tuna fish and nuts being an excellent source of protein can help our body to burn more fat.

It is not easy to achieve the goal of weight loss and to get a slim body. Yet, without knowing the simple principles the task can be even harder.

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Look Good, Feel Better And Be The Best - Advantages Of Sleeve Gastrectomy

In the advent of increasing numbers of people suffering from lifestyle diseases associated with weight, health experts are running campaigns on weight loss as a preventive measure to some of the life threatening diseases such as heart disease, cancer and diabetes. Many have joined fitness centers and others opt to enroll in weight loss programs, all in a bid to lose weight. For some however, even diet pills have proven ineffective. This is where surgical measures such as sleeve gastrectomy are applied.

What is sleeve gastrectomy?

This surgical weight loss procedure ensures that you limit your food intake, because you feel fuller much faster. With this restrictive surgery, a vertical gastric sleeve is created in the stomach, while the rest of it is removed. This leaves you with a banana-size stomach pocket. This procedure has exuded good reviews, since people who have undergone it have shown significant weight loss, coupled with various health improvements.

Benefits of the procedure

With the various weight loss surgeries, the quality of life and health are what many speak of enjoying, together, of course with a new look which is brought about by the weight loss. This procedure carries with it benefits, among which include:

· Short hospital stays - Laparoscopic technique is mainly used to perform sleeve gastrectomy surgery. This means that the procedure is short, and you will have a short stay at the hospital. You will also experience less pain, as the scars you will get from the surgery done with laparoscopic technique, are smaller. This also facilitates faster healing and recovery, as compares to what would be the case in open surgeries.

· Saving on cash - Sleeve gastrectomy saves you some money. Weight related diseases are usually costly to treat. High cholesterol and type 2 diabetes will cost you money, as they require drugs and doctors' visits to manage them. Having this surgery will only require a onetime cost, and the rest is just an effort to maintain the new look.

· Reduced cravings - Clinical studies have shown that with a gastric sleeve, the craving for sweets drops by a long shot. Also, there is noted a reduction in the level of ghrelin, a hormone which regulates hunger.

· Improved quality of life - Many consider bariatric surgeries such as gastric sleeve surgeries as a ticket to a second lease of life. The patients have acquired high self-esteem, most willing to have more time to do physical activities. These patients later on become more productive, since they feel better to work hard and improve on their economic opportunities.

Get the latest and the best sources of info about gastric sleeve and sleeve gastrectomy by visiting the links provided.

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Medicine and Technology In The Fight Against Weight

There is mounting pressure for many to lose weight, as it is a requirement in many career fields. The increase of lifestyle diseases that are mainly caused by being overweight has seen the rise of many fitness centers, which take it upon themselves to work with people willing to meet the solution or escape route from these diseases. However, for the already overweight or obese individuals, the gym proves less effective to them.

The easy way out

Thanks to modern medicine, bariatric surgery has become the resolution for this group of people as it offers to help them shed off the excess fat, from different places in the body, depending on the expectations of the individual. This surgery includes various procedures performed on the client, which include sleeve gastrectomy, which involves the reduction of the stomach size using a gastric band, or alternatively cutting out a portion from the stomach. At times, gastric bypass surgery is part of this procedure.

Normally, the advice given to obese person would be to take a low carbohydrate diet and incorporate activities that will ensure body movement throughout the day. Experts today will recommend bariatric surgery, which will be conducted upon the consent of the patient.

Bariatric surgeryis irreversible. This would be the main reason as to why the patient has to be sure before having it done on him/her. As much as it is a short cut through weight loss, it comes with responsibility, as the patient has to be committed to maintain the newly acquired body size with proper diet and exercise.

What does one stand to gain from this surgery?

This surgical procedure goes to help the patient shed off some weight. This is its primary advantage as one gets to rid him/herself of the unwanted body weight. Many would go for this procedure for health reasons, and they will realize success after. This is because the risks of contracting weight related illnesses such as diabetes, arthritis, hypertension or even sleep apnea are reduced.

Once the weight goes one feels lighter to do things he/she was not able to do before. Life becomes simpler for them compares to before the bariatric surgery. Having the surgery will also boost one's self esteem, pushing one to becoming a better person even in society.

What to do after the surgery

Usually one would think surgery puts a full stop to all the weight problems. One stands a great chance of gaining back all the weight even after the surgery. Therefore, it is important to get proper diet from a good nutritionist to enable you to maintain the weight at a certain body mass index.

We can provide you with the best information concerning bsig and bariatric surgery information guide. Follow us on these links and be assisted.

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Cut Out the Soda Drinks When Losing Weight

When planning on losing weight, it is important to decrease the consumption of soft and carbonated drinks. Soda is a major cause of obesity and reducing its consumption is the best starting move for an effective weight loss plan. Many drinks today contain soda. These are commonly consumed by children, teenagers and adults. Many people are addicted to these drinks and consume them on a daily basis. This is very harmful and extremely detrimental for the weight loss process.

The harmful effects of soda:
Soda is very high in calories and has minimal nutritional value. Excessive consumption leads to various problems. It causes obesity and diabetes as it contains high amounts of sugar. It also leads to the decay of teeth fast and weakened bones. This occurs because it is linked to the depletion of vitamin A and calcium. It has also been reported that the body is unable to retain calcium for 40 days after soda consumption. It makes losing weight more difficult when the level of consumption is high. This is because it affects the taste buds and creates craving for sugar in the body.

It has been estimated, through research, that two cans of soda each day adds about 5 to 10 pounds on an individual in a year, depending on the body size, age, and habits of the person. People often consume soda to ease an upset stomach. This only works for a short while. Carbonation actually binds fat cells which results in slowing down of fat loss.

Furthermore, consuming a carbonated drink is basically drinking air. By ingesting air the gastrointestinal tract inflates. This slows down the digestion process in the body, slowing down the process of weight loss.

Alternative:
Initially, it might be very difficult to give up on soft drinks or soda. Many people might even switch to diet soda as an alternative of the regular one when trying to lose weight. However, the harm caused by diet soda is no less than what normal soda causes. Some amount of sugar may be reduced when manufacturing diet soda, but carbonation is still present in the manufacturing process.

Water is a great substitute for all drinks. However if people want they can switch to juices but these should be fresh juices, not processed ones. Moreover, consumption of fruits should be increased in order to regain all the nutrients lost through the consumption of soda.

Get more secrets and tips at www.trenchdoc.com

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Why Is Weight Loss Important to Your Health?

The two main questions which reside in the minds of many are how to lose weight, or how to maintain it if they're not. All of it can seem like a tedious task; to eat healthy salads, jump up and down to an aerobics workout, or religiously follow a workout plan.

So why do people do it? Why is losing weight such a vital issue? More importantly, why are some people willing to change their whole lives to help maintain a healthy lifestyle?

Below are a few reasons which highlight the importance of weight loss.

Prevents health problems:

Being overweight can turn out to be a major health issue. Depending on the number of pounds that one is overweight by, it can cause serious health issues which may even result to death. Health problems and diseases such as high blood pressure, gallstones, problems breathing, and type 2 diabetes can all be experienced by an overweight individual.

If obesity is not treated at an early stage, these problems could further escalate into more severe ones and ultimately cause the death of an individual. Thus, it is imperative that one is careful about his eating choices, engages in proper physical activities, and makes sure that the amount of calories ingested are less than the amount of calories burnt.

Raises self esteem:

Being overweight is a major self esteem issue in most individuals, especially teenagers who are likely to care about the most about what others think about them. There are many adults who feel depressed about their weight and this causes them to eat more. Also, obese individuals tend to become targets of bullies and are usually physically and verbally abused by them as well. This causes such people to lose faith in their abilities, become unsocial, and in some extreme cases even lead to suicide. Losing weight can thus be a major morale booster and can do wonders for one's self esteem.

Increases energy level:

Those who are overweight suffer from low levels of energy. They hardly engage in physical activities and tend to be sleepy and tired most of the time. This is not a healthy way to live at all. With low energy levels, people have a limited chance of enjoying their lives to the fullest. They cannot enjoy a fun-filled day at the park, have a snowball fight with friends, or even concentrate on something important for long periods of time. Hence, weight loss does not only increase the energy level of an individual, but also enhances the productivity level.

Get more tips at www.trenchdoc.com

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How to Lose the Fat on Your Stomach

How to Lose the Fat on Your Stomach - Dieting

When you have absolutely determined that a healthy eating plan is the way to lose the fat on your stomach then it is essential that you gather as much information as you can. You need to become familiar with the facts behind different meals.

Some people may find the first few days of a healthy eating plan to be quite challenging, so you need to create an option that you are happy with and you can continue. At the beginning, one of the factors that you can do is to make sure that your refrigerator only contains the healthy meals that you can eat and that you like.

Foods like apples, celery, and other fruits and vegetables, are low in calories. Also, they are also more complex for your body to process, and meals that have less processing will have fewer calories.

Foods to avoid if you want to lose the fat on your stomach are those packed with Monosodium Glutamate, or MSG. This is a flavour-enhancing additive usually discovered in junk food as well as packaged foods such as treats, cookies, soup mixes, salad dressings and many others. Most of the meals that contain MSG are those that are highly processed and can add more fat to your stomach.

How to Lose the Fat on Your Stomach - Exercise

If you want to lose up the fat on your abdomen you have to consider exercise. Even though most people are mindful of how essential exercise is to fat reduction, many have issues doing it themselves and others who say that they never have any time. The key is creating a way of lifestyle that allows you to have an exercise routine and one that you enjoy!

If you do not want to go the gym, then don't! You can exercise at home. Use a spare room or garage. To begin with all need is a balance ball and weights that can be adjusted. A mat is useful too. That is it. You do not need a lot of specialist equipment to lose the fat on your stomach.

Many people do not exercise because they do not like where they exercise. You need to think about is what might make it out more fun. Whatever you do, you will find that basing your exercise around a platform of what you enjoy is the key to creating a life-time of wellness and physical health and fitness.

How to Lose the Fat on Your Stomach - Simple Tips

When you want to lose weight, there are many simple things that you can do to help. For example, avoid using the remote control for your TV. When you want to switch channels, get up off the couch and walk the TV and change it there.

If you are on the bus or train, exercise you brain with a crossword or mind puzzles. This does help you get rid of calories! Also, get off one stop before your normal destination and walk the rest of the way. When you want a drink, iced water can actually improve up your individual body fat burning capacity. When at work, use the stairs and not the elevator.

There are many more simple things that you can change in your lifestyle that all contribute towards your goal of reducing the fat on your stomach.

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Deep And Intelligent Tips Of Weight Loss

When we talk about weight loss, the most important thing we should care about is the way we eat; if we have healthy eating habits, we will have the shape we want and the fitness we deserve...

Let's start with the fat burning matter: Why are there some people who eat more than others, but are not fat at all? The answer is the "fat burning process." If you are able to motivate the fat burning process, making it faster and more efficient, then you won't gain extra weight even though you eat more. Yeah, this is possible.

And now we will talk about how we can stimulate the fat burning process. Here's some advice:
1) -Move more; try to be active
2) -Work out at least 30 minutes a day and keep diong this
3) -From the time to time, try going somewhere without your car
4) -Be active all the time:

Examples:
· When you're calling someone on the phone, don't stay seated, but keep walking during the call
· Park your car and walk home
· Always remember that you should be more active

5) Another way that helps fast fat burning is "spicy food", but don't over eat that kind of food, and you know why not.

Now take this great information:
· For a short duration after eating, the fat burning process performance becomes 50% more efficiently than normal

How to use and benefit from this information:
If you normally eat three times a day, make it six... but beware! Don't eat a large amount. The total you eat in three meals, eat in six; this is the concept. And this way you benefit the maximum from the fat burning process.

And I can advise you, to burn more fat you should drink tea and coffee. Just so you know, tea is okay, but don't over-do the coffee; just use for your health!

Another good way to burn fat fast is "Sports Intensity". This way helps you burn fat while exercising and when you finish, after a short duration you will burn more and more, so maybe this last step is the best. So even though it's tough and most people dislike it, you know you have to do it for your health, your shape, your life. Do you deserve it or not?

Now you know what you should do, going on, and be sure that you will lose weight

If you want to lose weight with intelligent ways, you will find more very help full ways on our blog http://www.exweight.blogspot.com

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Your Guide to Eating Out for Low Carb Diet

Dieting can be stressful if you are constantly worried about which foods you can and can't eat. Eating out while dieting can sometimes be a nightmare. However, eating out on a low carb diet is just the opposite. It is very easy to adapt food from almost any cuisine at any restaurant to suit a low carb way of eating.

Just remembering three things will keep you on track when you eat out:

1. Know what you can eat, and what to avoid!
2. Plan ahead!
3. Stick to your guns!

Eating low carb means you actually have a lot of flexibility with your diet. Knowing which foods to avoid makes it easier to eat out without trying to guess what is acceptable. Great choices to look for when eating out include meats that are not breaded or battered, vegetables, salads, and fish that is not battered. Potatoes are generally off the menu, but why not try extra veggies instead? Consider eating 'outside the box'. If you want a juicy burger, go ahead and have it, without the bun. Replace the fries with carrot sticks to round out your meal. Salads offer unlimited options, as almost any meats and vegetables can be thrown in, and many restaurants offer some type of salad on their menu. Steak and mixed vegetables are always a great choice, and tasty, too!

Perhaps the most overlooked key to successfully eating out on a low carb diet is planning ahead. This simple step can save a lot of stress and worry. You'll already know what you can eat, so the next step is finding out what is on offer at the place you want to eat at. Go online to view menus ahead of time. You can even call the restaurant and ask questions about food preparation and ingredients. This way, you will be armed with the info needed to make good food choices. This step eliminates the stress and worry over what you'll order once you arrive, so you will be able to focus on enjoying your meal!

The most important thing you can do when eating out low carb is to stick to it. Many are tempted by the bread basket, teased by the desert tray, and give in to the pressure to be 'normal'. Maybe you don't want to seem demanding. Whatever the reason, just remember, you deserve to feel healthy and be happy. If it helps, consider your low carb diet the same as anyone that requires a special diet for a medical condition. There will be some foods you just can't eat, but don't be afraid to ask for the ones you can!

With more people choosing to eat low carb, restaurants are adjusting many of their menu items to accommodate. There are lots of great options available if you want to eat out and enjoy low carb foods. Knowing what you can eat, planning ahead, and sticking to it will keep you on track with your low carb diet. Use these simple steps to enjoy eating out on a low carb diet anytime!

Fat Reduction Pro:
http://www.fatreductionpro.com/category/fat-reduction-diets
http://www.fatreductionpro.com/category/fat-reduction-tips

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Why Choose Weight Loss Tablets?

Weight gain is just about the easiest thing you can do in today's world. Lifestyles are crazier than ever, and supermarkets are stuffed with substandard pre-packed food, which should really be called "non-food". I say "non-food" because much of it bears very little resemblance to any foodstuff in it's natural state, and often contains little to no nutritional value. These "food" products are packed to bursting with additives, sugars, fats, you name it. And it doesn't make it any easier when these kinds of products have typically been getting cheaper and cheaper, making them an increasingly more attractive choice for increasingly more cash-strapped families to throw into the shopping cart.

Unfortunately the worst kind of food available, and the highest in calories and unhealthy fats, are often the cheapest. Something is very wrong when you can feed a family much cheaper by going to McDonalds for a one dollar burger, than you can by going to a supermarket and buying fresh vegetables and fruits to prepare a wholesome and healthy meal at home.
Our food choices have set the stage perfectly for an overweight and obese society.

There can also be no doubting that in these busy modern times, people are looking for a quick and easy fix in most areas of their personal life, in the hope of gaining back more time and freedom for themselves. Weight loss is certainly no exception to that rule. In fact "quick and easy weight loss", or similar phrases, are one of the biggest daily online searches today, and the competition in this particular weight loss market is worth billions of dollars each year.

Over the last few years, weight loss tablets in particular have been gaining enormous popularity and enjoying booming sales and high re-order rates. And it's very easy to see why. Many of the latest generation of products offer exactly the kind of quick and easy fix people are looking for. They promise fast and safe weight loss with absolutely no impact on your busy life. All you have to do, is remember to take a pill each morning and you're done. The pills will do the rest! It almost sounds too good to be true.

So is this solution really the magic bullet or the gold at the end of the rainbow? Well, while there can never be any real substitute for healthy eating and exercise to maintain a healthy and slender body, many people simply do not have the time or financial resources for costly gym memberships or the latest fad diets. Many of you likely don't even have the time for exercise period. We are working increasingly longer hours, getting home later and later in the mid-late evening, leaving no time to do anything except eat and play with the kids, and then relax for an hour if you can! Some are not even lucky enough to have a spare hour in their day.

There are also millions of people who are so overweight and fatigued/lethargic from their unhealthy lifestyle choices, that even the thought of beginning an exercise routine can seem impossible. Lack of confidence and having a negative body image is another very large factor preventing overweight or obese people from going anywhere near a gym, for fear of being laughed at or made fun of. The fact is, there are so many reasons why losing weight can be an up-hill struggle before you even begin. So what's the solution? How can you get started easily in the ideal way for you?

Step forward weight loss supplements. Thanks to advances in this area, it's now possible to purchase weight loss tablets online without a prescription, that offer a safe, fast, and easy weight loss by employing a number of tricks. Firstly they turn up your metabolism to increase the rate at which you naturally burn fat, and also trick your brain into thinking that you are full after eating smaller portions of food. In addition, that fuller feeling takes away food cravings between meals. Snacking can often have a huge effect on gaining weight, especially because snack foods are often the worst offenders - potato chips, chocolate, cookies, cakes.

In addition to the above tricks, other special ingredients contained within the tablets break down existing fat deposits and expel them from your body through the passing of stools, and prevent fat from depositing inside your body after eating. It's a full-on attack on your fat.

What can you expect from weight loss tablets? Weight loss supplements vary in potency. Some result in a loss of between 5 and 10 pounds in weeks, and some more than 10 pounds. Some users have lost 20 pounds in 2 months or less. It can vary from person to person, but you will lose weight.

What's the alternative to weight loss tablets? There are a few of course, but most are not so pleasant. Liposuction is very expensive and guarantees nothing. It also doesn't remove as much weight as you can get from a tablet in a short period. After Liposuction there is also no guarantee that you won't out the weight back on, meaning you wasted thousands of dollars and got to stay on hospital for a few days and live with a nice scar!

Having a band fitted on your stomach to shrink it, is only advised for the severely overweight with potentially life threatening obesity.

Are these products safe? Absolutely. They require no Doctors prescription, and available 100% legally online. They contain natural ingredients with no nasty side effects. However, it is advised against taking them if you have a heart condition, are pregnant or breastfeeding, or if you have a serious illness which you are taking medication for. As with any new supplement, not only weight loss tablets, it is always advised to stay on the side of caution. Always ask your doctor if you are unsure.

To find out more about the latest weight loss tablets, please visit http://droptenpounds.net

Please go to http://droptenpounds.net for more information, and find out what the ideal product is for you.

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TOP 10 Common Mistakes in Weight Loss

As a personal trainer and a fitness enthusiast, I have seen people do ridiculous things, in trying to accomplish their weight loss goals. Human body is a complex machinery, which needs the right buttons to be pushed. Without extensive knowledge about human body and years of experience in training, you are unlikely to do everything correctly, right from the start. I have compiled a simple list of common mistakes in weight loss.

Do yourself a favor and gather the knowledge, before starting your weight loss journey!

1. Looking for advice from fitness magazines - majority of the articles written in health or fitness magazines are based on a goal to sell a product(supplements,pills,gym equipment) or advertise a service. Bringing you on the right track fitness-wise, is their least concern. In fact, they might mislead uninformed individuals to completely opposite of what they suppose to do in order to achieve a weight loss goal, just to keep you buying their miracle pills and powders.

2. Doing long hours of moderate or low intensity cardio - first of all it is very time consuming to run for hours each day. Secondly, extensive hours of cardio is much less effective than sprint training (HIIT). Running or biking over 45 mins starts a catabolic (muscle break-down for energy) process. Unless you are a professional marathoner, you don´t want to lose your muscle in the process of losing fat weight. For a complete beginner in sports, cardio is a good start, but don´t overdo it! Ladies and gentlemen, this is where "the more the merrier" does not apply!

3. Trusting your gym buddies - every modern gym is packed with wide range of personalities, of whom everyone has a different advice to share with you. although, the advice you get from your buddies at the gym might not be wrong, but it can get rather confusing to differentiate the right from wrong. Also, fitness tips from your gym amigos are solely based on their own personal experience. Fitness and weight loss is such an individual quest and has more than a handful of variables to take into consideration. What might have worked for one, might not work for you!

A better choice would be to ask a professional such as your local gym instructor or consult an online fitness trainer.

4. Weighting yourself every day - you must realize that losing weight is not a linear downhill process. Your total body weigh consists of bone, fat, muscle and water weight. About 70% of your body consists of water. Water weight fluctuates daily, because it depends on carbs and minerals intake, also alcohol and coffee might have a major impact on water retention. Regular exercise helps to denser your bones and build lean muscle, which in turn adds in to your total body weight on the scales. Fat metabolism is a fairly slow process and weighting yourself in once a week is more than enough. 0.5 - 1 kg of fat loss per week is completely healthy and safe. But don't get disheartened if your weight on the scale stays the same - trust your eyes instead and look in to the mirror. You might have been building muscle and losing fat at the same time!

5. Relying on exercise only in your weight loss journey - exercise accounts for only 50% of your fat loss endeavor, just as important factor is your diet and nutrition! You absolutely can not continue to eat like a pregnant woman on her 5th month. Losing weight depends on your calorie consumption vs daily energy expenditure. Use a fitness calorie calculator in order to establish your daily energy needs. Then shoot for eating 200-500 kcal less than your daily caloric requirements. Just as important is where those calories come from. You need all the macronutrients (proteins, carbohydrates, fats) along with your vitamins and minerals in a diet plan.Consult a fitness trainer or nutritionist to help customize personal nutrition plan for you.

6. Panicky avoiding all kinds of fats in your diet - although it is so last century, some people still avoid all fats in their diet as a religion. There is a wide belief, that fats you take in go straight around your stomach, hips and other unwanted areas. This can not be farther from the truth. Healthy fats (omega fatty acids) from nuts, vegetables and fish oil are used by your body in a variety of ways - for functioning of your skin, respiratory system, circulatory system, brain and organs. Consuming 20-30 % of fats from your daily caloric needs actually helps you to burn more fat!

7. Doing only cardio in your exercise program - you will get results doing only aerobic exercise for a while, but I can guarantee that you will hit a plateau, where cardio just helps you to maintain your current weight. For faster and continued results it is wise to incorporate a weight training workout into your exercise routine. Lifting heavy weights at least 3 times a week, forces your body to produce high amount of anabolic hormones (most important being testosterone and growth hormone), which will literally shed the fat from your body 24 hours a day. Weight lifting plan should incorporate multi-joint mass movements, such as squats, deadlifts and presses.

8. Doing crunches and sit-ups for flat stomach or six pack abs - a widely common mistake in "trying to get flat stomach." This idea is based on a simple logic, that you burn fat from the specific area of your body which you are working. The truth is, there is no such thing as spot fat reduction. Have you ever seen a guy who has fat jelly arms and legs, but has a perfect six pack? I don't think so! Fat is not distributed evenly all over your body. Based on bone structure, genetic makeup and body type, some people have more jelly around their stomach, hips, legs or bum. Stomach being the most common place as it is the center of gravity on the body. You can do sit-ups for fun and entertainment value, but remember, they do not give you the desired results.

9. Being hungry like a wolf all the time - losing weight does not necessarily mean you have to be hungry all the time, or worse, starve yourself. To keep the metabolic machinery up and running on full throttle, you should eat frequent meals (every 3-4 hours) throughout the day. Instead of 3 big meals, divide them into 6 smaller meals! That way, you NEVER feel hungry and still keep losing weight.

10. Trying to do the transformation all alone - since transforming from fat duckling to skinny swan is a long journey of many emotional ups and downs, you should let all of your friends and family to know about your goal. They can support you once you start falling off the track. They can motivate you not to give up. Best bet would be to find a person of similar goal and train with them or hire a certified fitness trainer to work with you. A lil pressure from society, friends or trainer can actually motivate you to push yourself out of comfort zone and stop you from giving up. Determination, focus and willingness to succeed, is all it takes!

More information from personal trainer at estoFitness.com

Visit estoFitness.com to claim your personal Fitness Workout and Nutrition Plan along with your very own personal trainer as as guide an mentor. Start your journey for a fitter life today!

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The Best Poses for Yoga Weight Loss

Yoga for weight loss works by doing a series of basic yoga poses that involve stretching accompanied by positive chants towards reducing weight. People who get into this type of weight loss regimen also makes sure to eat on healthy food as well as using techniques for a more optimistic point of view in life and one's self further leading to a stress-free life and of course a more fit and slim body.

The Top 5 Best Yoga Poses for Weight Loss

Below is a list of the recommended top 5 yoga poses that are best for weight loss. They don't just help in reducing weight but it also soothes the mind. Yoga poses also improves a person's strength and flexibility. These poses are as follows:

Sun Salutations - this is a great warm-up as you start your yoga. The pose actually helps you improve flexibility and clears your mind so you can focus on the yoga workout.

Shoulder Stand - the shoulder stand revitalizes some parts of the body which can help in losing weight. Just remember to do this pose with utmost care to avoid discomfort especially around the neck. If you happen to be a beginner or still needs to work on your balance, you may need to lean on the wall or a pillow for assistance.

Bow Pose - This pose can actually create heat in the body which burns fat. The chest and pelvis are the parts of the body that are mostly worked out here where you do stretching. For those who have back problems and beginners, you may need to modify the pose first before doing it fully to avoid discomfort.

Tree Pose - This is one type of pose that will greatly need focus and a clear mind. The tree pose aids in balance and strength on the legs. You may want to hold this pose for a minute on each side. If you are losing balance while on this pose, slowly place your foot down and return to the pose.

Forward Bend - It is a great pose for the spine and is said to help in stretching hamstrings and regulating the kidneys. If you are stressed out or in pain, you may use this pose because this is said to be 'healing pose'.

Although yoga is a very healthy approach towards losing weight, remember to always consult a health professional about this because there may be poses that you may need to modify first before doing it to avoid discomfort or injury. It is also recommended that your yoga be accompanied with the right eating plan to further make your weight loss journey a well-rounded one. For beginners, make sure to have with you a book or better yet join a yoga class to make sure that you are doing the poses the right and safe way.

Nikole has a passion for writing and healthy living. She believes that doing yoga for weight loss is the best way to maintain weight. You can read about weight loss workouts in her healthy balanced diet blog.

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College Students! Learn How to Lose Weight Using The Best Weight Loss Exercises

In a society where time means money, getting things done in the least amount of time is the way to go. This is why you need to use the best weight loss exercises. Below are the exercises considered to be the best weight loss exercises that many have used to lose weight.

The Deadlift

The deadlift is considered to be the king of all exercises as it recruits the most amount of muscle groups. As a result, your body releases a flood of muscle building hormones such as Testosterone, HGH (Human Growth Hormone) and IGF-1 (Insulin Like Growth Factor-1). Muscles which are recruited in the deadlift include your gluteals, hamstrings, quadriceps, calves, abdominals, lower back, rhomboids, lats, middle back, trapezius, deltoids, biceps, triceps and forearms. Skip this exercise and you'll slow your weight loss dramatically!

The Barbell Squat

The barbell squat is also a contender for the king of all exercises. It too recruits many muscle groups but slightly less than the deadlift. However in spite of what I mentioned many people swear that barbell squats have helped them tone their bodies than the majority of other exercises.

The Bench Press

The bench press is one of the best upper body exercises. In fact it should be a staple of everyone's weight loss plan. Why? Well the bench recruits more muscle groups than many other upper body exercises. It also improves shoulder stability and functional strength, improves wrist bone density and grip strength.

The Pull Up

The pull up is one of the hardest and most useful upper body exercises known to man. Most people who've lost weight can't do a single pull up mainly because they've focused most of their attention on cardiovascular exercises. However when it comes to losing weight you need to have a balanced workout consisting of basic resistance exercises and cardiovascular training. Not only will you build muscle and lose fat with pull ups you'll also be the minority of people who can actually do pull ups.

Now you may come across many guys who could bench press very heavy weights but fail to do at least 5 pull ups. You on the other hand will be able to brag that you can do up to 10 or more pull ups, placing you in an even smaller minority of people who could do heaps of pull ups compared to those who could bench press very heavy weights. Not only will you be slimmer you'll also be stronger than most people!

High Intensity Interval Training (HIIT)

In terms of cardiovascular training, HIIT is considered to be superior to traditional cardio since it elevates your metabolism for an entire 24 hour period after exercise. This means that you'll be burning fat throughout the entire day even while you're sleeping. How about that! Traditional cardio on the other hand burns fat only during the workout session. Not only will you burn more fat throughout the day with HIIT you'll also be using HIIT in under half the time it takes to do traditional cardio.

Traditional cardio on one hand typically lasts for 60 minutes whereas HIIT cardio lasts up to 30 minutes. Now you maybe thinking that it's too good to be true but the fact is that HIIT is a much more intense exercise than traditional cardio hence the shorter duration. HIIT cardio works by alternating between high intensity exercise and low intensity exercise for a number of sets.

Get A Good Workout Program

Losing weight is more than just working out in the gym and consuming healthy food; a lot more. Working out is intense, the mental aspect of doing cardio and lifting weights is equally intense, and there is a host of information that you absolutely need to know if you plan to succeed. The best thing is to learn from someone who's been there. Go to http://truthaboutsixpackabsreview.blogspot.com/ and check out Truth About Six Pack Abs by Nationally Certified Personal Trainer, Mike Geary. Truth About Six Pack Abs will teach you everything there is to know about losing weight and keeping it off for life and you won't find a better resource to give yourself an edge.

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The Best And Quickest Way To Lose Weight Is Teamwork

Going it alone, especially when it concerns weight loss, makes a tough task that much more difficult. A new study on the best and quickest way to lose weight shows that those who lost a minimum of 5% (an amount considered significant to improving health) of their body weight when enrolled in a weight loss contest were more likely than not to belong to the same team. Those who said that their fellow dieters played a big part in their success also had a greater chance of losing a lot of weight. The 'team effect' on weight loss surprised even the researchers.The findings on teamwork and weight loss come out of a campaign run in 2009 - a three-month, weight loss competition run online. Anyone who took part competed against rival teams for losing weight, being active and even on the number of steps. Those seeking to lose weight included 3,330 participants who were either overweight or obese, divided into 987 teams of between five and eleven members.

People heading up the teams lost more weight compared with the members of their teams, perhaps because they were the most motived and involved in the weight loss contest.

Other experts agree that when two people begin a journey to lose weight and live healthier together, they generally do better - the buddy concept is, in fact, a rather powerful one. And while a team based approach to weight loss might not work for everyone, it's a wonderful option for those who like to join groups and do better when working toward a goal with others.

If you still doubt the effectiveness of working with a group, think of TV programs such as The Biggest Loser or Too Fat for Fifteen, that have a team based competition format. They get results each season, because the approach takes advantage of peer influence in terms of weight loss. You don't want to fail in front of your teammates, and success is all that much sweeter when shared (and cheered) by your peers.

It is true that the people we know affect our own health habits. Unfortunately this holds true for both healthy as well as unhealthy behaviors.

So if a group of friends decide to lose weight and make healthy lifestyle choices together, supporting each other, they all stand a much better chance of success than if they were to go it alone. The friends engage in healthy behaviors (and avoid temptation) together, and are often able to keep a struggling person on course. If one or two people are doing really well, this can have a tremendously positive impact on the whole group.

Don't know anyone who wants (or needs) to lose weight? The Internet offers a fantastic way to connect with others, communicate and support each other. And don't give up, experts tell us that just as obesity can be socially contagious (you're obese if your friends are) so too, can living healthier, slimmer, better lives. Get a 'team' going today for the best and quickest way to lose weight.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more on the best and quickest way to lose weight.

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9 Best Quick Weight Loss Tips for Teenage Girls

Teenage girls are extremely conscious about their image and body shape nowadays. Teens often opt for some very dangerous, rapid weight loss programs that do more harm than good. However, the truth is, they can achieve quick weight loss without putting their health in peril. A regular exercise regimen is one of the best solutions to shed some pounds, while eating nutritious food is another way to lose weight. It is best to consult a physician if you want to confirm the right weight for your height and body type, and ask them for the best quick but safe weight loss plan for you.

For teenagers that want to become firmer and leaner, here are ten tips that will surely benefit you as a quick but safe weight loss plan.

1. Eating snacks wisely can help you lose weight fast - this is the best way to fill up your stomach, and still stay slim and trim. For example, protein ready snacks like cheese strings, fruits, and one tablespoon serving of peanut butter take care of hunger pangs really well, while giving you an energy boost.

2. Turning off the television is another way to lessen your food intake. According to some studies, we usually consume about 40% more calories while watching TV. Other distracting activities such as driving, texting can result in eating too much as well. Therefore, when you are eating, stay focused on just that for quick weight loss.

3. You have to step on a weighing machine every day and monitor your weight regularly and accurately. If your weight has increased for several consecutive days, then it is time you started a quick, but safe, weight loss workout routine. You need to be mindful of variations in your weight!

4. Doing push-ups, squats, and lunges for five minutes every day can help you maintain and build muscle mass. The firmer muscles you have, the better your metabolism. This will help you burn down more calories every day.

5. Whenever you are craving for food, call a friend and make sure that you get busy in talking to them. Studies show that food cravings usually last for five minutes at most, so by the time you hang up, your hunger will usually have subsided.

6. For rapid weight loss, it is better to have a well-balanced and healthy breakfast every day. However, you have to choose something that will satisfy your taste buds and stomach as well, without adding to your weight, such as some turkey or bacon, and egg whites with toasted whole wheat bread.

7. Treat yourself during weekends but just stick with one glass or serving of light beer, wine, vodka or soda. These drinks have at least 100 calories in each serving so the less you have, the better.

8. Eat fruits two times a day. Fruits with high water content contain little to no fats. They fill up your stomach while keeping your calorie intake low, which helps during quick weight loss programs.

9. Naps and a good night's sleep can do wonders for your metabolism and can help you digest food faster, and better. When you have peace of mind and are getting enough sleep, you are less prone to eating out of stress or fatigue.

Sarah Aslam

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Factors to Consider Why Home Personal Training Is the Best Choice Now

Nowadays, many people are beginning to discover the benefits of the latest training programs at home. Unfortunately, some folks have doubts concerning the true benefits of working out inside the house. They say that you still need to invest for costly fitness machines and then end up discontinuing the program instantly. To help overcome such premonition about home personal training, there are certain factors that you need to consider.

Home training is very convenient

Compared to working out inside the gym, you can set your own time on when to exercise. In addition, you can easily follow your fitness plan in achieving your goal to stay fit and healthy. Regardless if you are busy doing your tasks inside the office or at home, you are comfortable doing the exercises without hesitations. This likewise saves you time of not traveling to the gym and reduce your expenses of not hiring a real professional instructor.

Created by expert trainers

When we talk about home training programs, you can expect that professional fitness gurus created them. This means that the information and guidelines are precise to help you execute the routines properly. You definitely save money because you can also download some of the best programs using the Internet without spending a single buck. While you perform the routines, you also learn how to balance the foods you eat daily. This is the exact principle of having the most reliable home personal training.

Building healthier muscles properly

When you exercise at home, you actually build healthier muscles because of following the exact procedures. You also discipline yourself by eating healthy diet to eliminate those unhealthy fats in your torso. This allows you to control your time and execute the training appropriately. Furthermore, you can easily determine the exact weights to use and the number of repetitions.

Enjoyable personal training

Although performing the exercises alone when using the best personal training is favorable, some people decide to have companions when they exercise. Unluckily, if you cannot reveal positive results despite having people around you, this might trigger your frustrations. Once you choose to perform your routines alone, it is possible to discover positive results and increase your energy to exercise intensely and consistently. This is actually, what they call effective controlled fatigue training.

Once your fitness level increases, the level of your performance likewise improves. You start to build good connection with all your routines and master all the strategies effectively. Remember that you may not easily achieve this kind of benefit even if you hit the gym regularly if you experience negative inconveniences.

If you can keep a dependable training program at home, it is not impossible that within few weeks, you will notice great development involving your physique. Of course, you have to be consistent in doing the routines and dedicated to accomplish your fitness objective better.

If you are serious in choosing the best home personal training, you can use the Internet to help you. Just be sure to locate the most dependable website to help you decide.

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Running is the Best Cardio Exercise For Weight Loss!

The health benefits of running are numerous. However, it is one of those activities that most people either love or despise. Even if you despise the idea of running or jogging, once you understand it's Health Benefits, you will see the value in giving it your best shot.

Running is the best cardio exercise for weight loss, hands down. Other benefits are improved lung capacity, stronger bone density, better overall cardio health, including lower blood pressure, reduced risk of a stroke and improved circulation.

What Are The Top 3 Benefits?

Weight Loss - Cardiovascular Health - Healthier Lungs

#1 Benefit - Weight Loss

The first and most obvious of all benefits is the fact that you can burn a lot of calories. In fact, it is one of the best cardiovascular exercises for burning calories. If you combine jogging with a balanced diet, you will LOSE WEIGHT.

And a bonus is, it also works to suppress the appetite. This loss of appetite combined with the calorie burning is the one-two knockout punch that many people are missing in their struggle to lose weight..

Losing weight will also lower your blood pressure, increase your circulation, improve your heart and lungs and much more.

Even if you are not overweight, Running is an excellent exercise to reduce stress and anxiety, in addition to all the other benefits. It just makes you feel better!

#2 Benefit - Cardiovascular Health

People who run frequently are often in better shape when it comes to cardiovascular health than those who do not. Your heart is important. Jogging is an excellent way to keep your heart toned and conditioned. The more often you jog, the better your heart will be able to deal with potential problems that come your way.

#3 Benefit - Healthy Lungs

When you jog, you are not only exercising your heart, your legs, or even your arms. Your lungs are getting an excellent workout as well. You are conditioning your lungs to breath deeply.

Now that we have reviewed why "Running Is The Best Cardio Exercise For Weight Loss", are you ready to shed those unwanted pounds and improve your health?

Check out more on why Running Is The Best Cardio Exercise For Weight Loss! [http://www.benefitsofjogging.com]

Learn how to run and lose weight with this step by step guide: [http://www.benefitsofjogging.com]

DON'T DELAY. LIVE LONGER AND HEALTHIER.

ALWAYS CHECK WITH YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE ROUTINE.

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