Health, Fitness and Exercise http://www.healthfitnessandexercise.net Health and Fitness Tips to Help Develop a Healthier Body Sat, 04 Feb 2012 20:00:08 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Implementing Your Exercise and Healthy Eating Program http://www.healthfitnessandexercise.net/12/implementing-your-exercise-and-healthy-eating-program/ http://www.healthfitnessandexercise.net/12/implementing-your-exercise-and-healthy-eating-program/#comments Fri, 26 Mar 2010 00:46:41 +0000 admin http://www.healthfitnessandexercise.net/?p=12
Exercise and Healthy Eating So, when is a good time to start your exercise and healthy eating program? Well, now that the holiday season has passed, along with Valentine’s Day and those tempting confections, most of us are looking to drop a few pounds and get in shape for the coming summer by possibly doing some [...]

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Exercise and Healthy Eating

So, when is a good time to start your exercise and healthy eating program? Well, now that the holiday season has passed, along with Valentine’s Day and those tempting confections, most of us are looking to drop a few pounds and get in shape for the coming summer by possibly doing some physical fitness exercise. It occurs to us that warm weather clothing – sleeveless shirts, shorts and bathing suites – won’t look so becoming in our current condition. So, that’s the answer?  Well, here we’ve got the secrets to get you on the road to success, easily and without undue suffering. So, let’s take a look at the exercise and healthy eating program that can help you shed some pounds.

Key to Successful Exercise and Healthy Eating Program

We all know that an exercise and healthy eating regimen is good for us – but how many of us engage in daily exercise fitness? It’s easy to find excuses to put off exercising regularly. “I’m too busy..” “ What’s the use? I’m too overweight..” Well, you’ve got to start somewhere. Many people set out with some form of physical exercise they don’t even enjoy. The result? You simply stop exercising at all. The key to the successful exercise and healthy eating program begins with the exercise part being something you enjoy doing. Walking, biking, bowling, swimming, tennis – these are all good choices. Mix it up if you like – it’s the regularity that counts. As for the “I’m too busy” excuse, who can’t make time for a fifteen minute walk in the morning and evening? Instead of watching a movie on TV one night, go for bowling with your spouse or a friend. Just thirty minutes a day is all the physical exercise you need to begin realizing the health benefits of regular exercise. There are so many ways to squeeze in the thirty minutes a day. Take the stairs instead of the elevator. Walk to the corner store rather than drive.

So, now you have part one of your exercise and healthy eating regimen in place. Now, let’s look at part two, healthy eating.

Even the term “healthy eating” conjures up images of healthy food, geeks, munching on tasteless, but indeed healthful ‘energy bars’ and such. Or, unimaginative, small portions of healthy diet foods, along with the attendant feeling of deprivation you must endure. This is not the reality of the well planned executed exercise and healthy eating program. A well balanced healthy eating diet, light on the sugar and fat, but replete with protein, whole grains, dairy products and generous amounts of produce, is what you want to aim for when you plan your healthy meals.

Choosing Right Foods For Your Exercise and Healthy Eating Program

The key to the healthy eating part of your personal exercise and healthy eating program is choosing foods you like eating – it’s as simple as that. Healthy diets don’t require that you eat ‘diet’ food. Make a list of food you enjoy from each category named above. For example, if a big, juicy steak, a dinner salad, and a piece of garlic bread is your idea of heaven on a plate, enjoy this meal once a week. Fill in the other days of the week with poultry, fish, seafood and salads. Dress up a chicken breast or fish fillet with a salsa or other spicy topping. Serve with a side dish of produce, garnished with an herbal mix instead of butter. Here’s to your best health!

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]]> http://www.healthfitnessandexercise.net/12/implementing-your-exercise-and-healthy-eating-program/feed/ 0 Beginners Exercise Program – Things to Consider Before Starting Your Exercise Plan http://www.healthfitnessandexercise.net/16/beginners-exercise-program-things-to-consider-before-starting-your-exercise-plan/ http://www.healthfitnessandexercise.net/16/beginners-exercise-program-things-to-consider-before-starting-your-exercise-plan/#comments Sat, 03 Apr 2010 15:44:01 +0000 admin http://www.healthfitnessandexercise.net/?p=16
Beginners Exercise Program Getting started with a beginners exercise program can be confusing, especially if you’ve never had an exercise program on a regular basis before. Whatever your goal is, just remember to start out at a comfortable pace and increase your amount of beginners workout as tolerated to increase strength and endurance. You’ll be fit [...]

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Beginners Exercise Program

Getting started with a beginners exercise program can be confusing, especially if you’ve never had an exercise program on a regular basis before. Whatever your goal is, just remember to start out at a comfortable pace and increase your amount of beginners workout as tolerated to increase strength and endurance. You’ll be fit in no time if you stick to your guns and stay motivated with your workout program. However, if it’s been a long time since you’ve had an exercise routine regularly, if you’ve been sedentary for over a year, if you’re pregnant, have diabetes, if you have any type of chronic health condition, like heart problems or high blood pressure, if you’re over the age of sixty-five and don’t currently an exercise plan, if you’ve ever experienced chest pains, dizziness, or fainting spells, or if you’re recovering from an illness or injury, or if you’ve been diagnosed with any other medical condition or even if you haven’t, you should get a full check up from your health care provider and get a medical release before staring any type of beginners exercise program.

What to Wear For a Beginners Exercise Program

Before you start a beginners exercise program, get some good fitting shoes that are designed for whatever type of exercise workout you’ll be doing, whether it’s walking, weight lifting exercise, cross training, or playing basketball. Choose comfortable workout attire too, remember, think comfort, and wear whatever feels good to you. If you’re exercising outdoors, don’t forget to wear a hat and light colored clothing, in addition to sunscreen and sunglasses.

Now you’re ready to set your weight loss and fitness goals. Make sure that your fitness workout goals are realistic and attainable, and reward yourself when you reach your goal. It’s reasonable to lose one to two pounds per week, and you shouldn’t get discouraged if you hit a plateau. The less the body weighs, the fewer the amount of calories burned just moving around, so the more weight you lose the harder it will be to continue losing more as you continue your workout exercises.

Stay Focused on Your Beginners Exercise Program

Remember that the scale isn’t the only way to track the progress of your beginners exercise workout. It can be quite discouraging to have an exercise schedule for a long time and still weigh the same, when in fact; the body is gaining muscle and losing fat. To stay focused and motivated with your exercise routines, track body fat percentage in addition to weighing on the scale to get a better idea of how much weight you really need to lose. And don’t be obsessed with either one. Check out how your clothes fit and feel too; how you look is also a good indicator of how your beginners exercise program is working. Take measurements also to reassure yourself that you really are getting into shape, even if you can’t yet see it everywhere. Make an exercise plan and stick to it to get the best results. Your progress may be slow and steady, but you’re apt to keep the weight off if you take it off slow. Good Luck!

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]]> http://www.healthfitnessandexercise.net/16/beginners-exercise-program-things-to-consider-before-starting-your-exercise-plan/feed/ 0 We All Want The Right Body Building Routine To Look Better http://www.healthfitnessandexercise.net/97/we-all-want-the-right-body-building-routine-to-look-better/ http://www.healthfitnessandexercise.net/97/we-all-want-the-right-body-building-routine-to-look-better/#comments Mon, 17 May 2010 22:51:48 +0000 admin http://www.healthfitnessandexercise.net/?p=97
Everyone wants to look good and with the right body building routine you can. Some have different versions of what “good” means, but in general, most of us today find a lean, somewhat athletic look to be what’s attractive. Obviously there’s a degree of difference when it comes to what works for us and what [...]

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Everyone wants to look good and with the right body building routine you can. Some have different versions of what “good” means, but in general, most of us today find a lean, somewhat athletic look to be what’s attractive. Obviously there’s a degree of difference when it comes to what works for us and what doesn’t, but for the purposes of this article, let’s all just assume that we want to look like Brad Pitt or Angelina Jolie.

So, then the challenge is to find the right body building routine. Remember that, while we all have different ideas of what’s the most attractive and what isn’t, our bodies also have different ideas or responses to what works and what doesn’t. Take me, for example. I’m a pretty fit guy, six foot tall and one hundred seventy five pounds. I’m not ripped or anything, but I’m not exactly soft like the pillsbury dough boy.

And if I wanted to become ripped… my body would just laugh and laugh at me. Believe me, I’ve tried. I went through several different body building routine techniques throughout my twenties, doing everything from low-weight high-reps to the reverse. Eating a diet high in protein, swearing off of meat, swearing off of machines and going au natural with nothing but push ups, sit ups and jogging… and through it all, my body stayed roughly the same size and shape.

This isn’t to say that I didn’t get stronger or in better “shape”. I increased my bench press from 170 to 255 and my mile from eight minutes twenty seconds to six minutes and twelve, but my body never showed it beyond a slight thickening of the limbs.

So, if you want to find the right body building routine for yourself, you have to be realistic about what you’re looking for. And for most of us, that means shedding a layer or three of winter fat.

As you probably well know, that’s not the easiest thing to do. Not only is there the mental hurdle of doing your daily body building workout, but you’re probably going to have to couple it with scaling back on the types of treats that we all like to eat occasionally. No more chocolates, no more beer and no more steak and potatoes.

And when it comes to your body building routine, you’ll also want to consider that, if you’re really trying to drop those last five pounds, you really have to do a full body workout. That means while riding the stationary bike is good, going jogging is better. And while jogging is good, doing the rowing machine is an even better exercise routine. But at the top of the heap for a weight loss body building exercise is doing full-body calisthenics like kick boxing. Not only does this improve cardio and flexibility, it also makes it so that your body can’t get used to one particular type of bodybuilding workout and store your fat somewhere else.


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]]> http://www.healthfitnessandexercise.net/97/we-all-want-the-right-body-building-routine-to-look-better/feed/ 0 Healthy Eating Tips – Health Tips For a Healthier Body http://www.healthfitnessandexercise.net/84/healthy-eating-tips-health-tips-for-a-healthier-body/ http://www.healthfitnessandexercise.net/84/healthy-eating-tips-health-tips-for-a-healthier-body/#comments Mon, 10 May 2010 23:11:06 +0000 admin http://www.healthfitnessandexercise.net/?p=84
Ask any nutritionist about healthy eating tips in order to ensure that you are eating healthy and you will probably get the same answer; eat a balanced diet made of a variety of foods and in moderation. Does that sound familiar? Well, that is just a general summation of the healthy eating tips that you [...]

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Ask any nutritionist about healthy eating tips in order to ensure that you are eating healthy and you will probably get the same answer; eat a balanced diet made of a variety of foods and in moderation. Does that sound familiar? Well, that is just a general summation of the healthy eating tips that you need to observe.

Among the healthy eating tips recommended by nutritionists include eating fruits, vegetables and whole grains. A healthy adult should eat an average of three fruit servings and four vegetable servings a day. Whole grains are recommended due to their roughage content and their reliability in providing the body with nutrients contained in the husks.

The human body needs at least 40 different nutrients for maximum health. The sad news is that no single food item has them all. The good news on the other hand lies in the fact that the nutrients can be obtained from different foods. As such, healthy diet tips will often advise people to eat foods from all food groups. This includes proteins, carbohydrates and vitamins.

Healthy eating tips for each individual vary greatly among people. Besides the general health tips offered to everyone, a nutritionist will consider an individual’s height, age, sex and heredity factors before giving advice about healthy eating habits. The overall objective of healthy food tips provision is to ensure that people avoid lifestyle diseases that come from too much fat in the body. Such include diabetes, high blood pressure, stroke, and other illnesses associated with bad food choices. Being underweight on the other hand is known to affect one’s immunity level thus exposing them to more diseases.

Human beings are prone to overindulgence. It is little wonder then that obesity is skyrocketing while quite a significant number of us literally ‘live to eat’. Healthy eating tips offered by medics in the nutrition field recommend that food, however healthy, should be eaten in moderate portions. To aid people in adopting the concept of eating in moderation, nutritionists have formulated a list of recommended servings for each meal.

Another among the many healthy eating tips nutritionists recommend is eating regular meals. Of essence to weight losers and those targeting to gain weight is that no meal should be skipped. The argument behind this healthy eating tip is that skipping meals only forces the body to go into starvation, which often, encourages the body to store up fats in the cells to cater for such eventualities. Weight gainers who skip meals on the other hand deny their bodies the all important calories that are responsible for weight gain. Other health tips include drinking enough water, reducing one’s intake of highly processed and sugary foods and exercising for purposes of building muscle rather than accumulating fat.


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]]> http://www.healthfitnessandexercise.net/84/healthy-eating-tips-health-tips-for-a-healthier-body/feed/ 0 Questions And Answers On Strength Training For Women http://www.healthfitnessandexercise.net/3410/questions-and-answers-on-strength-training-for-women-21/ http://www.healthfitnessandexercise.net/3410/questions-and-answers-on-strength-training-for-women-21/#comments Sat, 04 Feb 2012 20:00:08 +0000 admin http://www.healthfitnessandexercise.net/3410/questions-and-answers-on-strength-training-for-women-21/
Jane asks… Great Protein shake for women? Hello, I am on a low carb diet right now and I am looking for a really good protein shake that has no carbs and won’t have me bulk up like a woman body builder! Just looking to have something for lunch to keep me full and have after my [...]

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Jane asks…

Great Protein shake for women?

Hello, I am on a low carb diet right now and I am looking for a really good protein shake that has no carbs and won’t have me bulk up like a woman body builder! Just looking to have something for lunch to keep me full and have after my workouts. I currently workout 3 days out of the week, sometimes 4. I do 2 days of strength training, 3 days of cardio. I work one day with a 30lb kettlebell and the other strength day I work with only two free weights, each 10lbs. I just want something to incoporate into my diet because sometimes I do not have time to create a good lunch. Thanks! Oh and high in calories is quite okay, since I am doing a lot of workouts, its important for me to have high calories in those days!!! =)

admin answers:

Most of the protein drinks contain a lot of carbs and others contain sugar.
If you are a Lacto-Ovo VEGETARIAN, Then Milk and eggs are satisfying,
Vegan Then I’d make my own drinks.

Helena asks…

Great protein shake for women?

Hello, I am on a low carb diet right now and I am looking for a really good protein shake that has no carbs and won’t have me bulk up like a woman body builder! Just looking to have something for lunch to keep me full and have after my workouts. I currently workout 3 days out of the week, sometimes 4. I do 2 days of strength training, 3 days of cardio. I work one day with a 30lb kettlebell and the other strength day I work with only two free weights, each 10lbs. I just want something to incoporate into my diet because sometimes I do not have time to create a good lunch. Thanks! Oh and high in calories is quite okay, since I am doing a lot of workouts, its important for me to have high calories in those days!!! =)

admin answers:

I highly recommend chia seeds, they swell up with water so 1 ounce of chia seeds makes 10-14 ounces of chia gel. They are 1g net carbs per ounce & you only eat a few ounces a day at most. You can add them to lemonade & sip on them all day.

I add them to green drinks – chlorella, spirulina, kelp, wheat grass & turmeric.

Chia seeds sound expensive but 1# will make 10# food – Amazon.com has couple lbs. For $16 shipped to you. I buy mine in bulk for $5# with free shipping at getchia.com

Kirstie asks…

How do women get defined arms?

I am a 23 year old healthy female (128 pounds and 5′6″). I’m looking to have more defined arms. I have been strength training for a few months now and I’m not seeing very good results. Do I need to eat more protein (before and/or after the gym?) or lose more body fat (how?!?! it won’t budge) or both? It’s difficult to balance eating less to lose weight with eating more protein to build muscle. How do I achieve the correct ratio?

My legs are quite slim and toned from all of the cycling, squats and lunges, but for some reason my arms just won’t react to strength training (I also do boxing) in the same way.

Any advice would be greatly appreciated!

admin answers:

My field is in fashion, as a result many people ask me how they can slim down. My answer is always the same: good diet and exercise. But I found this great product (all natural) which I think helps a lot in the process (it’s really good for detox, you’ll feel much healthier). I recommend you check this website
http://www.diet-easy-now.us , they have a free trial and you only pay $3.95 shipping and handling. Good luck!

Jemima asks…

I need help writing a poem?

Hey, I need to write a poem about ‘Curves’ which is a gym for women that is a aerobic and strength training workout in just 30 minutes. The Curves fitness and weight loss system is built around easy-to-learn hydraulic resistance machines, so there are no cumbersome weight stacks to change or manage.

I need a short poem about going to Curves.

If you could help me I would really appreciate it :)

Thank you.

admin answers:

You can’t just stick a word in a poem unless you find away to do it with feeling bt I’ll try anyway…

Running the long road she does not stop

She herself does not know why she runs

Every curve she past gives her what she needs to keep going

With no cares other then the road ahead and the next curve to come

Davina asks…

women’s home workout help?

ok. so I’m realy REALY weak >.< I don't have anything like dumbells, stepping machines, treadmills, bikes etc.

I need some strength training, I go for walks/bikerides walk a while from school etc already but my arms, shoulders, stomach muscles are so weak (not to mention I have no flexibility, I can barely touch my calves)

what kind of exercises can I do at home with no supplies? what kinds, how many, stuff like that

PLEASE give me a detailed program of how to improve my flexibility and muscles (again; how many times, like exercise break exercise – how many times do I do that, and how many exercise thingies each rep or w/e)

admin answers:

For weights use soup cans, water bottles…ect…
Keep the repetitions high and the weight light to moderate with short time in between each rep

Monday: (am) 45 min. Cardio – (pm) Chest / Biceps / Abs
Tuesday: (am) 45 min. Cardio – (pm) Back, 45 min. Cardio
Wednesday: OFF
Thursday: (am) 45 min. Cardio – (pm) Legs, 10 min cool down on bike
Friday: (am) 45 min. Cardio – (pm) Shoulders / Triceps, 45 min. Cardio
Saturday: (am) plyometric training – Abs/ Calves
Sunday: OFF

I found a good web site before but cannot find it now if I do I will let you know

Don asks…

Multiple Sclerosis and Women ?

A little about me: I just turned 21 about a month ago. I’m about 15 lbs overweight, but currently workout 2 hours a day – half cardio, half strength training. I’ve been in a relationship for over 6 years now. I was diagnosed with MS about 11 months ago. I take shots of Copaxone everyday, along with a multivitamin and 4000 IU of vitamin D, to slow the progress of the disease.

I have been experiencing vaginal dryess and a loss of sexual desire… and it sucks. There’s no way around that. I think I’m more embarrassed than anything else. I never had a problem with this before I was diagnosed, and I certainly didn’t expect it at only 21. I’ve read that quite often MS causes this, but haven’t found suggestions on how to reverse vaginal dryness.

Has anyone ever dealt with this or heard of it before? Any help is appreciated. I tried talking to my OB about it, but she doesn’t know anything about MS. I tried talking to my primary physician too, but she referred me to the OB lol.

I have an appointment with my Neurologist, but it won’t be until a few more months.

admin answers:

Can you call your neurologist? Maybe he or she can give you a precription or refer to to a gynecologist that is familiar with MS.

David asks…

What do you think is the perfect weight for a 5′6 woman?

Curious about other people’s opinions….

Let’s say she’s young and works out 5-6 days a week, cardio & strength training. Has a fair amount of muscle.

Thanks in advance!

admin answers:

Personally if I was 5ft6, I’d like to be 135lb-145lb with 20%-24% body fat.

Marie asks…

How long does it take to see the effects of a regular exercise routine?

I have been exercising in the gym about 4 times per week which includes strength training and cardio each time I go. I spend at least 30 minutes on the eliptical trainer. i also try to keep my diet low in calories and fat but high in whole grain and low fat dairy and lean meat.

I notice my muscles being more toned but I dont see a lot of difference in the amount of fat I have. I have been exercising for about 2 months now regularly. How long will it take for me to see more effects of my new routine?

(I am a 25 year old, healthy weight woman)

admin answers:

You should soon be seeing some results. It really depends on what your diet is like, too. So often people neglect that aspect. Just remember that a good exercise program is only half of a healthly lifestyle, and good eating habits is really the key.

Try lowering the portions of your meals in increasing the number of meals per day to about 5-6. Also, try not to have a big dinner. I personally limit my caloric intake after 6pm.

You shouldn’t be lifting weights every day, especially the same muscle groups. This will be counter productive. Also, if you’ve been doing the same routine for two months, try changing things up a bit. Do biking one day, treadmill the next, take a day off, etc.

Perhaps what you need to do now is increase your workout intensity and decrease time you’re in the gym. That’s another mistake people make in that they are in the gym too long at a time, which can be counter-productive.

Just give it some time, you’ll see results with consistency, smart workout routines and good diet. No need to kill yourself in the gym. Sounds like you could be on the right track.

Good luck!

Rachel asks…

Is it possible for a 43 yr old woman to be toned?

I mean I’ve been doing strength training (weights) for about 6 weeks now (2-3x per week) and I swear I feel like I have absolutely no muscle tone. I know I am working hard because I sweat and the next day I am sore. Am I not eating enough protein? Should I eat protein right after or before a strength workout? I’ve never had any muscle tone so maybe I should just forget about it. I do feel great and on top of the workouts I’ve been walking/jogging 2-3 times per week. No significant weight loss either. Maybe I’m just at an age where I am fighting my hormones, and they’re winning. I have some belly fat that just can’t get rid of. I weigh 140 lbs and I’m 5′2″ and I have a cholesteral level of 200+. Can someone refer me to a good website or help me please??

admin answers:

Changing you body takes time. More than 6 weeks. I think the look you want has as much to do with overall health as it does with toned muscle. First you have to have fairly low body fat so you can even see the muscle. 43 certainly is not to old but genetics does play a significant role in your body’s build and ability to put on and tone muscle. So, I would suggest starting a healthy diet and work out schedule you can live with for years. You will put on muscle, loose fat, and tone up some. However you may never look like the girls on Bay Watch. The big thing is you will look and feel much better. You are facing the major problem with new diets or workout routines, not seeing enough results quickly so people give up. Really, the best advice anyone can give you is set up a healthy diet and workout that you can do for years and then just stick to it. Results will follow.

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]]> http://www.healthfitnessandexercise.net/3410/questions-and-answers-on-strength-training-for-women-21/feed/ 0 Questions And Answers On Health And Fitness http://www.healthfitnessandexercise.net/3409/questions-and-answers-on-health-and-fitness-44/ http://www.healthfitnessandexercise.net/3409/questions-and-answers-on-health-and-fitness-44/#comments Sat, 04 Feb 2012 08:00:07 +0000 admin http://www.healthfitnessandexercise.net/3409/questions-and-answers-on-health-and-fitness-44/
Jemima asks… What’s a good major for someone interested in health and fitness? I’m really into diet, nutrition, fitness, exercise… basically anything health related. What would be a good major? What do you all think of a nutritional science or sports medicine major? Is that related/a good choice? (I’m pre-med and have taken all the required courses) admin [...]

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Jemima asks…

What’s a good major for someone interested in health and fitness?

I’m really into diet, nutrition, fitness, exercise… basically anything health related. What would be a good major? What do you all think of a nutritional science or sports medicine major? Is that related/a good choice? (I’m pre-med and have taken all the required courses)

admin answers:

Kinesiology will be the most interesting major for you, most likely. Thats what im major in, because i am also interested in fitness, nutrition, exercise, sports, and health.

Paul asks…

Three promotional campaigns that are aimed to improve the health and fitness of the nation?

admin answers:

If the government really cared about health they would increase the minimum wage.

Mark asks…

how do you become a fitness expert? Taking fitness, health, nutrition as a career?

A senior at highschool, im interested in personal training in physical fitness, & nutrition of foods & whatnot….wat would my career be called? and wat do i take in college??

admin answers:

Probably go to school for kinesiology, sports psych, physiology, or sports medicine.

Beyond this, I would get in a lab once you get to college. Specifically, one run by faculty who research applied sports medicine, or study fitness and metabolism in human subjects. This will teach you how to analytically read scientific literature in the area, as well as expose you to many people in the field.

Definitely work hard to understand biochemistry and biology at a fundamental level. This is the basis for exercise physiology and nutrition, and is invaluable to anybody who would like to become a credible “expert” in fitness.

Jane asks…

What’s the best fitness and health site that can help me lose weight?

I’m fat and I hate it. I spend more time in front of computer and needs to do workouts online.. Give me ideas.

admin answers:

Hi there, I also spend most of my time sitting and working on the computer. I also find ways how to have a healthy lifestyle even the type of my job. I came across in http://fitnessvideosandplans.com/ where I get fitness and health ideas and even workout and exercises plans.

Mandy asks…

how do you test both health and fitness components?

i want to find out how i can test both fitness and health related components

admin answers:

This question does not make sense to me…. Clarify to get answers.

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]]> http://www.healthfitnessandexercise.net/3409/questions-and-answers-on-health-and-fitness-44/feed/ 0 The bodybugg SP™ personal calorie management system http://www.healthfitnessandexercise.net/3408/the-bodybugg-sp%e2%84%a2-personal-calorie-management-system/ http://www.healthfitnessandexercise.net/3408/the-bodybugg-sp%e2%84%a2-personal-calorie-management-system/#comments Sat, 04 Feb 2012 06:35:27 +0000 admin http://www.healthfitnessandexercise.net/3408/the-bodybugg-sp%e2%84%a2-personal-calorie-management-system/
The bodybugg® is a state-of-the-art calorie management system that’s helping people across the nation lose weight and stay in control of their weight loss. The new bodybuggSP™ provides real-time access to your daily activity through your smartphone. The bodybuggSP is currently compatible with iPhone 4, 3GS and 3G, iPod touch (2nd and 3rd generations) and [...]

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The bodybugg® is a state-of-the-art calorie management system that’s helping people across the nation lose weight and stay in control of their weight loss. The new bodybuggSP™ provides real-time access to your daily activity through your smartphone. The bodybuggSP is currently compatible with iPhone 4, 3GS and 3G, iPod touch (2nd and 3rd generations) and with Google Android devices running OS 2.0 or higher.

]]> http://www.healthfitnessandexercise.net/3408/the-bodybugg-sp%e2%84%a2-personal-calorie-management-system/feed/ 1 Dumbbell Routines & Exercises http://www.healthfitnessandexercise.net/3407/dumbbell-routines-exercises/ http://www.healthfitnessandexercise.net/3407/dumbbell-routines-exercises/#comments Fri, 03 Feb 2012 22:05:09 +0000 admin http://www.healthfitnessandexercise.net/3407/dumbbell-routines-exercises/
Dumbbell Exercises And Lifting Routines To Help You Gain More Muscle, Lose Weight, Or Just Get Yourself In Better Physical Shape. Huge Affiliate Profit Area Located At: Http://www.dumbbell-exercise.com/affiliates.htm Dumbbell Routines & Exercises

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Dumbbell Exercises And Lifting Routines To Help You Gain More Muscle, Lose Weight, Or Just Get Yourself In Better Physical Shape. Huge Affiliate Profit Area Located At: Http://www.dumbbell-exercise.com/affiliates.htm
Dumbbell Routines & Exercises

]]> http://www.healthfitnessandexercise.net/3407/dumbbell-routines-exercises/feed/ 0 Questions And Answers On Strength Training For Runners http://www.healthfitnessandexercise.net/3406/questions-and-answers-on-strength-training-for-runners-20/ http://www.healthfitnessandexercise.net/3406/questions-and-answers-on-strength-training-for-runners-20/#comments Fri, 03 Feb 2012 20:00:08 +0000 admin http://www.healthfitnessandexercise.net/3406/questions-and-answers-on-strength-training-for-runners-20/
Ken asks… Anyone have any suggestions on marathon training books? I ran the Walt Disney World half marathon this past Saturday and have made the goal of going back next January for the full marathon. To train for the half marathon, I used Hal Higdon’s 12 week half marathon plan, and so I am well-acquainted with [...]

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Ken asks…

Anyone have any suggestions on marathon training books?

I ran the Walt Disney World half marathon this past Saturday and have made the goal of going back next January for the full marathon. To train for the half marathon, I used Hal Higdon’s 12 week half marathon plan, and so I am well-acquainted with him. However, I feel like I will need more than an online training plan to train for a marathon; I could feel general points of weakness in my body (like, my left knee and left inside ankle) when running the half marathon and am looking for a book that would have specific strength and crosstraining information to help with my training.

I mean, I feel like I could just go out and start the 18 week marathon program and I would finish the marathon, but it wouldn’t be my *best* marathon, if you know what I mean.

Has anyone read any good books on marathon training? I am particularly aware of “Marathoning for Mortals” and Hal Higdon’s “Marathon” but can’t any marathon training books in my local bookstore and would like to hear from runners who have used them before I order them online. I am also aware that finding a running club in my area is also probably a good idea, but I am having trouble tracking down a club that runs at an intermediate level – all the clubs in our area seem to either be really beginner or really “and then on Sunday we’re going to go on a 24 mile trail run!”… and I don’t fit into either category.

Any suggestions?

admin answers:

Though perhaps a bit more than what you’re looking for, Advanced Marathoning by Pfitzinger is one you’ll probably get around to reading eventually if you do more than one marathon. It’s intended for those trying to do their “best” marathon or who are concerned about time, as opposed to those primarily going for completion.

For your first marathon, you really probably should be going for completion, however, to ensure you enjoy the experience and know what you’re getting into. It also leaves room for improvement. The Non-Runner’s Marathon Trainer can help with training there (and you don’t need to be an utter non-runner for it), but that might be too little for you.

Since you have a year, I’d actually recommend subscribing to Runner’s World Magazine, or at least browsing articles on their site. It’s something like $12 for a year’s subscription, I think, and it would help you with a bigger variety of issues. You can also go through all issues from 2006-2008 for free at:

http://books.google.com/books?id=O8gDAAAAMBAJ&source=gbs_summary_s&cad=0#all_issues_anchor

For intermediate level running, you might do better finding a smaller group of one or two people rather than a larger one. You might try looking for people via meetup.com. You also might want to see if there are splinter groups that come off from some of the other clubs, or simply see if you bump into someone who runs the same route you do anyway. Lots of beginners like groups to keep them motivated and help them learn, and lots of advanced folk like other die-hards like them who help push them and help them learn on the upper end. It’s not unusual for those in the middle to go it alone or just grab one or two running friends for things though.

You might also want to look into Glover’s books, though they’re more generic running. (But being more generic, they might be more likely to include things like strength training.) You might prefer the Competitive Runner’s Handbook over the Runner’s Handbook since you’re not a beginner.

Other things to look into might be the Ultimate Guide to Weight Training for Running and Sports Nutrition for Endurance Athletes. I’d recommend reading reviews and browsing inside all the above at Amazon to help you decide which ones are what you’re looking for.

I’d think Glover’s Competitve Runner’s Handbook and Pfitzinger’s Advanced Marathoning would ensure you have your bases covered, but would really suggest looking into Runner’s World, and perhaps Sports Nutrition for Endurance Athletes as well.

Don asks…

Did I hit a “plateau” from exercising??

During the first month and a half of boxer conditioning I steadily got better, increased speed and duration of cardio, strength, reps, etc. and then all of a sudden I got really really tired and couldn’t do as well. Now I’m back up to where I was… I thought I might have read somewhere that when runners train they go hard and increase in duration for a few weeks, back off for a week, then increase duration… and eventually steadily increase. Does that have anything to do with what I experienced – like, is that why they decrease for certain weeks in between or something?

Thanks.

admin answers:

You might need to shock your muscles or change the routines for a while.

The human body’s muscles does recognize a certain physical activity and tells it’s muslces to become acustom to that routine. So for example if all you do is sit-ups then your stomach muslces will eventually plateau from just doing situps. But if you involve the many styles of crunches, then you will get new muscle.

So that’s kind of the situation here. Change up your routines or do new style exercises that work for a while and your muscles will be “shocked” by the new training method you introduced to them.

Marie asks…

Sore from weight lifting?

I am a middle distance track runner and decided to include lifting in my training to increase my power for the 800m. I did squats, lunges, shoulder presses, and arm raises on Monday after a light run. The next day I woke up and planned to do a hard workout (mile repeats) but I was so sore I couldn’t walk. It is Wednesday and I still can’t run. This is a big problem. If I can’t balance the two I have to stop weight lifting because running is the main thing I have to focus on. But I really find it necessary to gain more strength from weight training.

any advice?

admin answers:

The pain will go away – the third day after lifting weights is usually the worst.

The massive pain is probably because you just started to lift. If you keep it as a regular activity, you won’t be in as much pain each time and will be able to run.

Just keep at it.

Paul asks…

Help Concerning Running Tips?

I am currently getting ready for USMC Boot Camp, I am a pretty good runner. My stamina is good but my legs get tired before I get tired. Is there any tips to increase leg strength? I also train with a 60lbs weight vest doing sprints. Some days I also do HIIT. So I may be a tad over trained. Any help is appreciated.

admin answers:

First off, I wouldn’t suggest doing weights while running. It is just awkward pressure while running and can have permanent damaging effects. But as far as strength, just hit the gym and do calf raises, quad extensions, and hamstring curls. While running, try to do some hills and do those as a sprint workout (since Pendleton really has a lot of them anyway).

Chris asks…

How to train for Track and Field?

I plan to run 800m, and 1500m. I still haven’t thought about my third event… maybe hurdles. I am mainly a endurance runner.

I am 5′6 130 lbs for grade 10.

I haven’t really been training my cardio and running lately, just strength toning. How can I prepare for the T&F season in the spring?

Specialized training would be fantastic [For example an outline of training, one week sprinting, one week endurance.] Foods would be nice as well, thanks!

admin answers:

The middle distance races do not go with the hurdles.
Hurdles are sprints over barriers.
To train for track and field you need to be running 3 to 5 miles, 3 days each week.
Lift weights 2 days.
Do intervals 1 day.
On interval day, depending on your events, do something like 10×800, with 1 minute rest, or 4×1200 with 2 minutes rest, or 10×400 with 3 to 4 minutes rest.
You can adjust the number of intervals the time of the interval and the rest period depending on your level of conditioning.

Helena asks…

Do I stand a chance in basic training? I want to be a medic?

I’ve always wanted to be a medic for the military. Preferably the Army. However, I know that you have to go through basic training. As I started looking into being a medic I was hoping and praying that you did not have to do the basic training. The reason I didn’t want the basic training to be required for a medic is because I am a tiny woman. lol. I’m 5′5″ and about 110 lbs. I have great upper body strength. Not a great runner. People always give me crap for being so petite but then seem to be surprised by my strength. (I’m also an EMT-B). So I know that I would be given even more crap in basic training, not just the fear of the physicality needed.

So do I even stand a chance? Once I heard about the basic training I wanted to just give up hope for being a medic for the military.

So seriously, do I stand a chance?
Hi Alexander M: Thank you for your angry input, only God knows why. But, in all reality you don’t know me, and you don’t know what my life experiences have been about so far. Not only am I strong in the upper body like I previously stated, but my strength mentally and emotionally is pretty fuckin tough pal. There’s a difference between being an aggressive “*sshole”, and just a plain asshole. So I will disregard your hostile answer. But thanks anyways sweetie. :)
I’m not looking for an easy way out of this. The reason for being nervous about basic training is due to my size, not whether I have thick skin or not. I already knew that medics do not just do medical procedures. I was just trying to find some advice on whether girls my size stand a chance from people that didn’t judge me, or automatically assume things about me like you did. You probably don’t care to know, but I had to grow up fast. I didn’t have parents helping me along the way, or showing me how to do things. No, I learned on my own. I pushed myself to get to where I wanted to be on my own. Am I angry about that? Not at all. I’m proud of myself! Not many people get that opportunity to become so independent. I’m thankful for it! So yes, I do have thick skin! Especially when you have people in your face telling you can’t accomplish things & saying you don’t have what it takes.

admin answers:

Why would you even think that a medic doesnt have to go through basic? You know that a medic with the infantry is an rifleman first and a medic only when someone in injured right?

Being a medic in the military is NOTHING like being an EMT-B…you have to be an aggressive *sshole otherwise your guys are going to die. No offense, but if you dont see yourself as a combatant, either dont sign up as a medic or make sure that you have a hospitol in your contract. While chicks cannot be full time line medics, they can end up in BSBs, and i doubt u’d want a friend to bleed to death because you’re timid of wahtever or because you’re not wiling to go for it.

Edit: my answer isnt angry, but it is blunt.
Ive yet to meet a good medic who was looking for an easy way out when it came to ANYTHING, such as “hoping that he wouldnt have to go to basic”. If you wanna be a medic in the army, or atleast a good medic, you gotta be thick skinned and not only willing to go through what everyone else is going through, but more than what they’re going through: the infantry stop fighting when the bullets stop, but medics are still fighting until the patient gets evacced out.
When you lose someone out there, its a friend. Someone who you had thanksgiving dinner with and whos family you know. And a medic has to have thick enough skin to let that friend die so he can save 2 others: so you really need to reevaluate exactly why you were hoping you wouldnt have to go to basic…otherwise i garuntee you will lose patients that you shouldnt lose, and everyone will remind you that if another medic was out there instead of you, then those soldiers would still be alive. You dont want that.
And if you think im an *sshole, wait till you meet the medics at your unit: we’re complete jerks to each other because we need to keep that thick skin up.
So you’re right: i dont knwo you, but you yourself said that u were hoping that you would not have to do training that every soldier has to do…

Steve asks…

Running / Treadmill training and Lifting with Legs?

A runner can run 3-4 consequtive days without a problem. If you do lower body lifting (squats, leg presses etc) , it is wise to rest the leg muscles for 2-3 days.

Every time I do leg lifting, my running training suffers for 2 straight days after. I’m slower, there is more of a burn and legs feel like lead. I don’t want to cut out lower body lifting since I do want to build strength and size in the legs. I have the endurance since I did complete a marathon recently.

Does this happen to anyone else and what is done about it??

I currently run or do cardio cross training 4-5 days a week. I lift upper and lower 2 days a week.
Additonal Details for my workouts:
Typically this is my average week:

Monday PM Run 4 – 7 miles

Tuesday AM Lift upper and lower body
Tuesday PM 30-45 minutes easy elliptical

Wednesday Rest

Thursday PM 3-4 miles on treadmill and 45 minutes ellitical (moderate pace)

Friday PM Interval training 2 or 3 miles and 45 minutes elliptical

Saturday Lift upper and Lower body

Sunday Rest

I don’t think this is overtraining. The aspect I added during the last 6 months is the lower body workouts that incorporate squats. I’m wondering if I should go one day a week with lower body lifting.

admin answers:

You have to give your body at least 24 hours rest after a hard work out day, especially when you run. Do not do lower body lifting the day before or the day after a medium/long run day (6 / + miles)

It is not about if you feel ok or if you body have the strength to endure AM and PM work outs. You need to accustom your body to eliminate “lactic acid” efficiently. This could be done well with a good program that increases your running distances and the weight lifting overtime. If you keep doing what you do know, you are going to start burning muscle instead of fat, carbohydrates or protein, which will make you a sitting duck for a great variety of injuries (tight muscles, IT band syndrome, shin splints, runners knee, ligament injury, and so on)

If you are a runner, lifting weight it is just to make you running better and efficient. Body building and running can not be done together, is either or.

BTW… avoid leg press exercises and those that stress you lower back (specially in the 3er lumbar), that can create some pinch in the nerves along your spine

Jim asks…

How can I improve my cardio?

I’m a regular runner, training for distance track and cross country. I run 5-6 days a week and am in pretty good condition. However I’ve noticed that cardio is quite a bit worse than my muscle strength. As in, I always stop or feel tired because of breathing, not because my legs are getting tired. I often feel like my body can go a lot further or faster, but my lungs can’t keep up. I know it will improve just through running, but are their any exercises I can do that specifically target my cardio capacity? Any ideas or suggestions would be great.

Thanks

admin answers:

Cardio has nothing to do with your lungs you dumb. Cardio = Heart pumping blood. Herp derp.

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]]> http://www.healthfitnessandexercise.net/3406/questions-and-answers-on-strength-training-for-runners-20/feed/ 0 Body By Science 2 (What are “Health” & “Fitness?”) http://www.healthfitnessandexercise.net/3405/body-by-science-2-what-are-health-fitness/ http://www.healthfitnessandexercise.net/3405/body-by-science-2-what-are-health-fitness/#comments Fri, 03 Feb 2012 17:21:09 +0000 admin http://www.healthfitnessandexercise.net/3405/body-by-science-2-what-are-health-fitness/
Doug McGuff, MD, co-author with John Little of the book “Body By Science,” speaks at a recent book signing about Chapter One of the Book in which the concepts of “health” and “fitness” are defined and found not to necessarily be intrinsically linked to each other. For more information on “Body By Science” please visit [...]

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Doug McGuff, MD, co-author with John Little of the book “Body By Science,” speaks at a recent book signing about Chapter One of the Book in which the concepts of “health” and “fitness” are defined and found not to necessarily be intrinsically linked to each other. For more information on “Body By Science” please visit www.bodybyscience.net

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