How to Trim Down Safely

As we all know, most of the people today want to trim down and get rid of their unwanted fats. That according to one survey, one out of three adults wants to trim pounds. Before you take any strongest fat burners you know why not check out your diet first? Maybe you have eaten too much fatty foods and carbohydrates, and are not physically active.

Why not try to cut your fat and carbohydrate diet, just take in what your body needs? Just see to it that you will not  be deficient of essential vitamins and minerals and of non-essentials like antioxidants. Adding regular exercise to your change of diet could not help you lose some weight but will help your body function well too. Taking time to exercise for at least 90 minutes per day could help you a lot.

Overloading of protein or protein supplementation could be treated by our body as extra calories and be converted to fat. So, better stick to a balanced meal, taking in the necessary calories, and avoid extra calories regardless of source. As much as possible, this kind of diet should be started during childhood years to avoid obesity and its harmful effects to our health.

Walking as Exercise

If you are not fond of exercise and you want to condition yourself to start exercising as part of your lifestyle, walking is the best to begin exercising.

You may start walking as form of exercise by wearing any comfortable shoes and clothing, go outside your house, and then take a walk. You may increase the distance everyday for it to be more effective to you. Treadmill is a great alternative if you are not fond of walking outside your home, and during cold season.

If you take walking seriously as form of exercise, you may but clothes and quality shoes that is appropriate for walking. Pedometer will give you a hint too of how many calories you’ve burned and how many steps you’ve take while walking.

It is not just the adults who need to take time to exercise. Great thing about walking as form of exercise is you can bring your kids along with you enjoying the outdoors while enjoying the health benefits of walking. You can even bring your baby with you on his or her walking stroller. Walking in the park as finale of your family picnic or strolling in your neighborhood are good bonding moments of parents with their kids.

Some people prefer walking with specifically designed poles that they call it Nordic walking. Because the two poles could help you balance your body, it could eliminate or reduce foot, knee, and hip pain. If granny loves to participate in your family exercise (ask for doctor’s advise first), this is best for her.

A Great Combination to Lose Unwanted Body Fat

My batch mate way back high school days is now a financial analyst of one of the leading insurance companies, I asked her for insurance quotes that suites me, through phone conversation. But, she said she need to talk to me in person to get more information in  order for her to offer the one that I really need. Since she is fond of taking time to exercise but still have not reached her desired weight, I shared to her about the latest study that was published just this month about an effective way to lose weight. I decided to write it here since I know that lots of people are interested to know it as well.

McMaster University in Hamilton found out that there is a great connection between drinking milk and exercise. Exercise combined with drinking milk instead of energy drink after exercising could help gain lean muscle and strength at the same time loss some body fats (In fairness to our body fats, they have positive implication also to our body, what makes them “unwanted”  are just the “excess stored fats” because we really need fats for our body to function well). Researchers are still investigating the underlying cause of it but they said that it could be due to nutrients found in the milk like high quality protein, calcium, and vitamin D.

Nothing to eat for 2 hours before exercising, and only water could be taken and drinking fat-free white milk immediately after their exercise routines and drinking some more milk an hour after. Wow! Is it not so simple ways to do to lose fat? Thanks to Medicine and Science in Sport and Exercise for sharing such wonderful information to us.

Jump Rope to Wellness

During my childhood days, we used to jump rope as a form of childhood play. We maximize the rope using different styles of jumping activities. It’s fun to do it whether in group or individually. Kids appreciate rope jumping at home even if they have no playmate at all.

Aside from fun reap out of jumping rope games, jumping rope is known in improving strength and endurance as well as coordination and agility. Jumping rope is a great cardiovascular work out and could strengthen the bones too. No wonder, my parents teach me about rope jumping and encourage me and my friends to play rope jumping games.

Rope jump is not just good for kids but for all of us. Aside from the list of  benefits jumping rope could offer that I have mentioned above, it is a good form of work out for adults too. It may not burn fat directly (if that is your target), but  it is a high calorie burner form of exercise. One minute of jumping the rope could burn 10-15 calories, depending on your jumping rate.

Jumping rope exercise is fun and healthy to do but you need to take precautionary measures before doing the said activity. it is not a good form of exercise for people who are suffering from hypertension or high blood pressure since jumping rope could further increase your blood pressure level as you are doing the activity.

Since all family members could benefit from rope jumping, why  don’t you include it in your family bonding activities’ list? Just take note that you have to warm out first before you start your jumping rope activity. 5-10 minutes walking or jogging or rope jumping in a slow tempo or jumping jacks are good warm-up exercises.

Jumping rope for 3 minutes or less then have a 1 minute rest in between 3 minutes jump is the advisable as rope jumping workout (you just need to adjust the speed according to your body capacity).

If you are with your kids, and make jumping rope your fun family activity it is good to do it by pairs. Two members will hold and move the rope in circular motion while the other pair will skip the rope. We interchangeably call jumping rope  as skipping rope.

Stretching your body to cool down after jumping  rope activity could help to slow down your heart rate to its normal state and relax your muscles at the same time. Stretching is  important as warm up activity.

You want an enjoyable way to be healthy? Go, rope jump to wellness!

How to Help Your Kids Learn The Importance of Family Bonding And Exercise

You want some tips how to help your kids learn the importance of family bonding and exercise? If you are one of those parent who want your kids to appreciate the importance of exercise, family exercise is a great bonding moment to promote it. Kids, as young as months old are capable of  learning  through what they see and hear and could appreciate happenings and beauty of their surroundings.

Putting the baby on a stroller while the whole family is taking a walk in the park every morning or afternoon as form of family bonding and exercise is a good start for the baby to learn and enjoy walking with the family on the park. So, never set aside the baby and his nanny while the rest of the family is walking for wellness sake. By the time the baby could walk, encourage him to take few steps every now and then during your family walk to wellness activity.

Dancing, jogging and jumping rope are some of the fun physical activities to do if little kids are already capable to do such activities. Seeing all members participate in your family activities religiously with fun and excitement is a great learning experience for little kids  about the importance of family bonding and exercise.

Why We Need to Have Time for Exercise

Take time to exercise regularly. Experts usually advise it if you want to attain wellness. With regular exercise you can effectively cope up stress, could think well, be in a happy mood and physically fit.

Elliptical is my best friend if we talk about exercising at home. Though exercise was designed to improve flexibility and to strengthen our muscles and bones, it is best for our heart and lung functioning as well.

Exercise is beneficial for mental health not just physical health. It could improve self-concept, reduces stress, clears our thinking and help us be more receptive to learning and boosts our happy hormones too.

Stop your excuses not to exercise. Have time for it. Learn more about exercise for you to be more motivated and encourage others especially your family to have time for exercise as well.

Have time for a group exercise like family exercise. Exercising with a group of people could encourage us to continue doing it. Walking, canoeing, swimming and other sports are some of the exercise you will enjoy in a group. To parents, just be creative and plan ahead for your family exercise activities. Exercising with your kids is not just the best way to bond with them but a good influence too for them to live a healthy lifestyle.

How to Welcome Wellness Rather than Illness

Having own fitness equipment at home is not vanity. It just shows that you really love your body and you welcome wellness rather than illness.

It is a fact that not all of us could afford to buy fitness equipment to be used for our exercise routines. Having no fitness equipments should not be a reason why you will not exercise. You can substitute weights with books, bottle of mineral water or any other things we have at home.

The main issue why people do not exercise is not due to lack of fitness equipment at home or have no enough budget to go to the gym but because of no right time management and lack of motivation to exercise.

Most people link taking exercise to sexy body. Lots of people I talked to said that they had no intention to become a model, so why exercise? It is a matter of conditioning I think. If you link exercise to good health and not to being sexy, maybe you will be more motivated to do so, right?

Let us set aside at least 30 minutes of our time per day for exercise because it is part of healthy lifestyle. Having time for exercise at least 3 sessions a week could keep our body healthy and help us think clearly. Remember that exercise has impact not just to our body but on mental aspect as well.

Diet, Exercise and Water For A Healthier Body

While other people are struggling to lose some weight, losing weight and maintaining it is so easy for me. It’s just a matter of diets that work, exercise and water intake.

Choosing the kinds of food to eat plays the biggest role. If you love to eat fatty, sweet, preserved and processed foods rather than fresh fruits, vegetables, legumes and grains, better not expect to lose some weight.

Yes, you may lose some weight if you just take it in in small amounts but there’s a big tendency for you not to maintain your desired weight. A healthy low-fat and sweets diet that emphasizes fruits, vegetables and grains could not just help you lose weight but also not to worry about gaining pounds back. You just need to make it part of your lifestyle so as exercise.

Water is of great help too in lossing weight aside from diet that work and exercise. Drinking 1-2 glasses of water at least 30 minutes before meal could make you feel full, making you eat less while it helps your body burn fat more efficiently and wash the toxins out of your body. So, better practice to drink at least 8 glasses of plain water a day.