Checking your Yoga Pants

Yoga Pants are just 1 of the priority stuffs before taking a Yoga exercise course. That is mainly because not all the trousers can make you feel comfy while carrying out some workout routines, movements or pilates poses. Yoga stretches learners have various preferences or qualities to decide on the best yoga pants for them. Nevertheless, we now have a set of requirements to take into account on how to decide on the finest yoga pants for you.



Sizes- Prior to purchasing yoga pants you've to ensure that the trousers you would like completely match your size. This really is to prevent any inconvenience even though getting yoga stretches practices. Yoga pants are offered for all measurements, regardless of whether it can be petite yoga pants, yoga pants plus, yoga pants for pregnant ladies, and so forth. You simply have to choose the size with the yoga pants that may comfort you the most.



Supplies Used- Cotton to silk or a few mixtu res. Some yoga pants were composed of supplies that are irritating for the pores and skin, so you might have to become extra cautious in selecting the yoga pants to make use of. Essentially the most advisable yoga pants component is cotton. It assures comfort and it can be never irritating to any pores and skin sorts.



Durability- Select yoga pants which are long lasting enough to choose a lot of yoga stretches workout routines and can resist several occasions of washing. It is possible to check the sturdiness in the yoga pants by stretching them thoroughly. If they're stretchable nevertheless maintain robust though stretching, they are sturdy. Most branded yoga pants assure long lasting quality. They guarantee that the cost you'll pay for are worth investing for. Manufacturers such as Aged Navy and Lululemon would be the foremost manufacturers for yoga pants ever.



Styles- That is for the style sense. Yoga Pants are accessible to various kinds and colors for example Fold Over Yoga Pants which could be the most recent development, hardtail yoga pants, Capri yoga pants, long yoga pants, plus size yoga pants, maternity yoga pants, and so on. These kinds are also referring about the kind of yoga exercises learners who will use them. Whatever type can make you comfy and will match your trend taste it could be the very best yoga pants for you personally.


Colors- This really is a fundamental factor to verify, yoga pants are obtainable to any colors that anybody may want to have. It will be the very best in case you decide on a couple of yoga pants which will game the color of one's tops and shoes to adhere to a pleasant trend style.



Price- Select a pair of yoga pants which have the very best qualities but inexpensive.



Yoga Pants are straightforward to put on but difficult to find the ideal ones. You've to be aware in the pair of pants that you may purchase in your Yoga and fitness courses.

Learn far more concerning the greatest stuffs required within the Yoga Practice, go to <a rel="nofollow" onclick="javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link/3498317']);" href="http://www.bestyogapants.org/">Yoga Pants</a>Checking your Yoga Pants



Yoga Pants are just 1 of the priority stuffs before taking a Yo ga exercise course. That is mainly because not all the trousers can make you feel comfy while carrying out some workout routines, movements or pilates poses. Yoga stretches learners have various preferences or qualities to decide on the best yoga pants for them. Nevertheless, we now have a set of requirements to take into account on how to decide on the finest yoga pants for you.



Sizes- Prior to purchasing yoga pants you've to ensure that the trousers you would like completely match your size. This really is to prevent any inconvenience even though getting yoga stretches practices. Yoga pants are offered for all measurements, regardless of whether it can be petite yoga pants, yoga pants plus, yoga pants for pregnant ladies, and so forth. You simply have to choose the size with the yoga pants that may comfort you the most.



Supplies Used- Cotton to silk or a few mixtures. Some yoga pants were composed of supplies that are irritatin g for the pores and skin, so you might have to become extra cautious in selecting the yoga pants to make use of. Essentially the most advisable yoga pants component is cotton. It assures comfort and it can be never irritating to any pores and skin sorts.



Durability- Select yoga pants which are long lasting enough to choose a lot of yoga stretches workout routines and can resist several occasions of washing. It is possible to check the sturdiness in the yoga pants by stretching them thoroughly. If they're stretchable nevertheless maintain robust though stretching, they are sturdy. Most branded yoga pants assure long lasting quality. They guarantee that the cost you'll pay for are worth investing for. Manufacturers such as Aged Navy and Lululemon would be the foremost manufacturers for yoga pants ever.



Styles- That is for the style sense. Yoga Pants are accessible to various kinds and colors for example Fold Over Yoga Pants which c ould be the most recent development, hardtail yoga pants, Capri yoga pants, long yoga pants, plus size yoga pants, maternity yoga pants, and so on. These kinds are also referring about the kind of yoga exercises learners who will use them. Whatever type can make you comfy and will match your trend taste it could be the very best yoga pants for you personally.



Colors- This really is a fundamental factor to verify, yoga pants are obtainable to any colors that anybody may want to have. It will be the very best in case you decide on a couple of yoga pants which will game the color of one's tops and shoes to adhere to a pleasant trend style.



Price- Select a pair of yoga pants which have the very best qualities but inexpensive.



Yoga Pants are straightforward to put on but difficult to find the ideal ones. You've to be aware in the pair of pants that you may purchase in your Yoga and fitness courses.

Le arn far more concerning the greatest stuffs required within the Yoga Practice, go to Yoga Pants.

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Yoga Exercises Through DVD

Have you ever thought, how to improve your health conditions with the help of Yoga where in,you have the chance to lessen the intake of medicines. It really doesn't matter in which profession you are in, all matters is the thirty minutes of yoga a day which makes your body and mind totally fit and healthy. There are myriad benefits when you practice yoga regularly, as it helps you to increase your concentration and focus on your tasks and challenges in your life. Yoga Classes should be taken either in morning or evening only, to derive maximum benefits.

Yoga Online Training provides yoga videos through DVD for good practice and learn yoga classes online at home for better health benefits.

How Yoga helps you?

Yoga helps to achieve a balance between body and mind.

Yoga provides comprehensive health benefits for your body and mind.

It helps to maintain perfect health by maintaining a balanced weight for your body.

Yoga Postures helps you to fight with the daily stress at your work and yoga is a unique and wonderful way to achieve good health.

Yoga activities aim to provide flexibility and strength to muscles and provides stamina to a great extent.

Learn Yoga as it helps you by providing good endurance.

Yoga for Pregnancy is very beneficial and helps the mother to manage pain in the time of delivery

It increases digestion power and provides enough resistance for your health.

Undoubtedly yoga is a best and unique way of achieving health.

Yoga Exercises enable you to lose extra weight and helps you to keep in a perfect shape

Make yourself stronger both by inside and outside through the help of yoga

Yoga asana's are scientifically proven of benefiting each body part and increasing your health to a great extent.

Beginners Yoga should keep in mind about the safety while performing different asana's and pranayama's

It helps to fight against depression, anxiety and other psychological stress.

It enable you to deal with the daily challenges of your life to a great extent.

Yoga Training helps you in understanding what yoga is all about.

Yoga Positions help you to gain strength to your abs, spine, shoulders and neck.

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Running and Jogging 101 - A quick start guide

Hopefully a helpful guide for those of you looking to start jogging or running for weight loss or fitness.

Running lowers your resting heart rate, increases your aerobic capacity, reduces body fat and increases muscle tone, all of which improve your base level of fitness and amongst other things, make you feel damn good about yourself!

If fat loss is your ultimate aim then running is a good starting point. By improving your base level of fitness you are not only burning calories while running but are increasing your metabolism, which results in greater fat mobilisation even after exercise.

If you are looking to increase your fitness or undertake High Intensity Interval Training (HIIT) than running is also a good starting point as by improving your base level of fitness you are preparing your body to be able to cope with higher intensity training and instead of wheezing to a stop after a few minutes of such sessions you wil l be able to sustain your efforts for longer, burning more calories and building more fitness.

You don't need any fancy equipment or expensive gym memberships to start running, but there are a few tips that you can follow to ensure you are both getting the most out of your running and also minimising your risk of injury.

I have written this guide from my experiences as a serious club runner of five years and have drawn on knowledge taken from my athletics and running coaching qualification, which i am currently undertaking. I hope it helps.


What do you need to consider before you start running?

As with starting any sport you should alwaysconsult a doctor if you have any underlying health problems that you think could either be made worse by running or could adversely affect your running performance. If you are overweight then you should consult your doctor as a matter of course as running pla ces a large amount of stress on venerable ankle, knee and hip joints which may already be delicate on an overweight person.

Adequate footwear is a very important part of running. Although most people shouldn't need to spend a fortune on top of the line running trainers, it is important that you consider the following points:

Make sure that your running shoe offers both padding and ankle support otherwise you run the risk of impact injuries such as stress fractures and joint damage, and also may be prone to twisted ankles, especially in the first few weeks of running until you build up the strength in your tendons. If you know you are flat footed or have collapsed arches then you may be what is known as a pronator' this is where the foot rolls excessively outwards whilst you are running and is very common in runners of all levels. If you think you may be a pronator then you can get checked in any good running shoe store and such stores will test for this when they advise you on what shoe to buy anyway. If you are a pronator then it is nothing to worry about but you will need to buy a pair of what are known as stability trainers' which control the excess roll of your foot and reduce the stress to your joints that running will cause.

Your First Run

When you are just starting out as a new runner it is important that you take it slowly to begin with until your body gets used to your new sport. Failure to do so might result in injury and put your weight loss and fitness plan on hold; which is not what anyone wants!
Your first run should be more of a walk/shuffle/jog as you see how your body adapts. Begin with a warm up of ten minutes of walking and then try and jog at an even pace for say five minutes. After this five minutes, if you are feeling out of breath, slow down and walk for two minutes to get your breath back before picking up the pace again and jogging for another five minutes. Maintain this pattern a few more times, before walking for another ten minutes as a cool down. The aim of this session is for you to see you fitness level so you can gauge how to approach your next run.

If you found this first session easy and weren't out of breath at all then in future sessions you will want to increase the time of the jogging periods and/or reduce the amount of rest time in-between each jogging interval. If you found this first session hard or did two jogging intervals instead of four then you might want to repeat this session before beginning to build up the time you spend running and decreasing the amount of time you spend walking in-between each jogging interval.


Technique

Technique is very important when you are new to running as if you learn correct body posture and form at this early stage then it will be a lot easier than re learning it at a later stage.

Good running technique is important as it enables you to run efficiently, which means you can run or longer with less effort. Also, from a health point of view, if you maintain good running form then you will minimise your risk of running related injuries.

When you are running, you should have a relatively straight back and be bending ever so slightly forward from the waist. Usually, people have problems with this because they are looking down at their feet and so if you look forward instead of down your body should naturally align itself. Running bend over is not good running posture as you will b e putting a large amount of strain on your lower back.

You arms should be bent at the elbows and loosely tucked into the site of your body. They should also naturally swing perpendicular and you should try not to be stiff or tense up whilst running by relaxing your shoulders. As you speed up you will find that you swing your arms more to compensate for your increased stride, but try not to let your arms swing horizontally across the front of your body as you will be putting alot of lateral force on your pelvis.

When it comes to your running stride, you should aim to move your legs in an almost cycling manner, bending them at the knees and making sure you keep your feet relatively in line with the direction you are running for the most efficient stride. You should also try not to place each leading footfall too far away from your body, as it it better to take lots of smaller steps than longer ones to begin with as this will minimise the impact of each st ride and will help your joints stay injury free.

This may be a lot to think about at first but over time you will find that you develop an efficient running style that you will automatically revert to when you go out on your runs.


How to progress after the first few weeks.

Before long you will find that you are able to jog for a sustained period of time without walking and you will be surprised at how far you have come since your first session. The aim now is to build up the distance and speed of your runs so that your body is continually being challenged and as a result your fitness will continue to improve.

You should try to aim for at least three 20-30minute runs a week to have the maximum impact on fitness and weight loss without increasing your risk of injury. As the months progress and you feel yourself becoming fitter then you should definitely increase your distance, speed and number of runs to whate ver you feel comfortable with.

As a general rule, you shouldn't increase your weekly mileage or speed by any more than 10% as this gives your body change to a repair and adapt to running at long distances. Obviously this is not an exact science as if this were the case, within six months you would be running over 50miles, so only bear this rule in mind as a general guide.

You will find that after a period of time where it was easy to add time and distance to your running your training will stagnate and it will become more difficult to add either speed or distance to your runs. This is natural and as with any sport, perseverance, some good guidance and a lot of hard work will see you make continual improvements in your running performance.


So how does all this help me loose weight?

If you have done a few months of running then, with all other things held constant, you will already have noticed the difference. You will feel great, have lost weight and will have toned up and it will all be thanks to your hard work. The simple rule of weight loss is that i you use more energy than you consume then you will loose weight as your body used stored fat reserves to run your body. A thirty minute run can burn upward of 500calories depending on your weight and exertion and increases your metabolism so your body convert more fat stores to energy even after you stop exercising.


How to take running further.

This guide was written as an introduction to running for weight loss but there are many more articles and resources available on the internet that can help you gain the most out of running, whether you are looking for morerunning tips, enter your first race,improve your running times, try a different kind of running such as hill running or trail running, or just improve your technique and stayinjury free .

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Five Simple Steps Toward Creating The Perfect Weight Loss Plans

There are many different weight loss plans that can be used for losing unwanted body weight. But in this article you will discover how instead of using an "in-effective" weight loss approach like a low calorie diet or a fad diet, you can design your own personal weight loss program that can help you to create permanent fat loss!

By the way, permanent fat loss is when you reach your ideal body weight and then maintain it for life! I also like to call it "irreversible, long-term weight loss success" because once you reach your main target weight -- you never re-gain the unwanted body fat that you worked so hard to lose! Isn't this what you truly want to achieve when you decide to start a weight loss program?

Diets, diet pills, appetite suppressants and other "flawed" weight loss strategies and products are simply a waste of your precious time and hard-earned money! To create a lean, healthy body in the long term, a completely different approach has to b e used, and it should include only proper nutrition and exercise.

There are a few serious problems with using someone else's weight loss plan for creating permanent fat loss. The first, and most obvious, is that it wasn't custom tailored to your wants and needs. Second, it doesn't take into account your physiological characteristics. The person that designed it didn't know if you have an endomorph, ectomorph or a mesomorph dominant body type.

Without taking into account your own personal wants, needs and your body type it is impossible to design an effective nutrition and exercise program that will help you to "effectively" lose unwanted body fat and eventually create permanent fat loss.

Conventional diets, fad diets, diet pills, appetite suppressants that promise quick weight loss in reality lead to muscle loss, water loss, and slow down your metabolism. When this happens your body can't burn calories efficiently and eventually you always hi t a weight loss plateau.

In addition to this -- your organism will continue to increase your appetite because it is not getting what it needs to function properly on a daily basis -- and eventually "massive hunger" will force you to start consuming more food than your body can realistically burn during the day!

Obviously, when this happens, the little weight that you lost using in-effective weight loss approaches and products will be all gained back!

Considering that conventional diets, fad diets, diet pills, appetite suppressants have an almost 100% failure rate -- I would recommend that you avoid using them -- if you want to reach your ideal weight and then maintain it for life.

Your first step toward designing your own weight loss plans is to always start at the end!

What result do you want to create when you arrive at the end of your weight loss journey? Answering this question should be the first step that you take when you start to design your own personal weight loss plans that will help you to create permanent fat loss.

The process that you will use to create the body of your dreams should be designed taking into account the end result that you want to bring into reality. The reason for this is simple: Before you start taking your first steps you must know exactly in what direction you are heading!

If you want to go from where you are right now to reaching your ideal body weight and bringing into reality the body of your dreams I would strongly recommend that you spend some time on creating a goal chart with all the steps that you will take in your weight loss journey!

This brings us to the second part of the first step, which is to objectively observe your current circumstances. Current reality is the only place where you can begin to create the body of your dreams. So before you actually start to use proper nutrition and exercise in order to create a lean, healthy body, decide exactly where you are going and simultaneously observe where you are right now.

This means you have to honestly write down your currently total body weight, your current body fat percentage, your current nutrition strategy, and your current exercise strategy. If you don't have nutrition and exercise strategies -- simply write down what you eat on a daily basis and the exercises that you do.

When you take these two first steps, only then you are ready to start working on the process that will help you to get from where you are right now to where you want to be in the future when you create a lean, attractive body that is filled with health and vitality!

The major reason why most people can't bring into reality the body of their dreams is because they do not know how to create the drive and the non-stop motivation to keep moving toward their major health goals through the toughest parts of their weight loss program wit hout quitting, giving up and throwing in the white towel!
Before we continue, I want to mention that the process for losing unwanted body fat is very simple to describe, but it is not that easy to implement for most people. And if you were born with an endomorph dominant body type, and have a slow metabolism -- it can be very hard!

Knowing this can help you to accept this part of reality -- and can help you to keep moving toward your major health goal -- even if you fall off the wagon a few times during your weight loss journey!

Your second step toward designing your own weight loss plans is to create your own weight loss chart!

The second step that you should take toward reaching your ideal weight is to create your own weekly weight loss chart. This is actually part of tracking current reality and helps you to track your weight loss results on a weekly basis.

By simultaneously focusing on what you desire and where you are in the present moment you will create the energy that can hel p you to keep moving and moving toward reaching your ideal body weight!

The weekly weight loss chart is what will keep you on track, and at the same time it will help to fuel your movement toward your major goal. This is the approach that I used to lose over 110 pounds of unwanted body fat in 12 months. By focusing on my current reality on a daily basis I was able to adjust my weight loss approach until I found the nutrition and exercise strategies that worked especially well for me.

If you want to produce similar results in your weight loss program, I recommend that you design your own weight loss plans using the strategies in this article -- and start moving toward creating irreversible, long-term weight loss success today!

Your third step toward designing your own weight loss plans is to create a nutrition approach that works especially well for you!

Once you have designed your own goal setting chart and created your own weekly weight loss chart, your next step in the design of your weight loss plan should be to custom tailor your own nutrition unique approach that you will use to reach your ideal body weight.

To create irreversible, long-term weight loss success -- the food that you consume on a daily basis should be used mostly to maintain your current weight. You can create a small calorie deficit by using the thermic effect of food sources like lean protein and natural complex carbohydrates.

One of the biggest mistakes made by the majority of dieters is that they attempt to "diet off" their fat instead of burning it off directly using an effective exercise strategy. Trying to lose body fat using conventional diets, fad diets, diet pills, and/or appetite suppressants will always backfire, because your body requires an optimum amount of food on a daily basis to function properly.

When you do not provide your organism with what it requires on a daily basis, it will force you to consume more food through different mechanisms that produce "massive hunger." When this happens you will give up your weight loss approach and start to overeat on a daily basis. When this happens -- all the weight that you lost using these "flawed" approaches and products -- will simply be re-gained!

It is very important that your custom tailored weight loss plan includes the basics and fundamentals of proper nutrition. And one of the most important elements of proper nutrition is to consume natural, unprocessed and unrefined food sources as much as possible.

When designing your own weight loss plan there are some other very important things that you must take into account. When it comes to creating permanent fat loss your daily calorie intake plays a large role in helping you to create this result. Make sure that you calculate your optimum daily calorie intake for yourself -- taking into account your current lean body mass. This is the mo st effective way to get this number right.

Choosing the right nutrient ratios is also a part of a healthy diet plan that will help your body to efficiently burn off the calories that are consumed by you on a daily basis. Nutrient ratios are simply the percentage of the calories that come from the carbohydrates, protein, and dietary fat that you consume on a daily basis.

Last but not least, an effective weight loss plan must also include the proper meal frequency and meal timming approach. Eating four average size meals, every four hours of the day, is the best way to help your body to completely burn off the calories in these meals.

Your fourth step toward designing your own weight loss plans is to create an exercise approach that works especially well for you!

The next step after designing your own nutrition strategy, should be to design your own exercise approach. This step will help you to burn off the unwanted body fat that you currently have stored inside your fat cells more effectively than any other step in your weight loss plans.

The first part of using exercise to burn off unwanted body fat should include cardio workout routines that you use on a regular basis. Cardiovascular exercise will help you to burn off the unwanted body fat directly, and is without a doubt the major secret for creating permanent fat loss. Without making cardio part of your weight loss plan, reaching and then maintaining your ideal body weight is almost impossible!

To lose unwanted body fat you must create a calorie deficit, and cardio training is the most effective way that this can be accomplished without slowing down your metabolism.

The most important thing to know about cardio, is that you can choose to either work out with high intensity for a short period of time, work out with medium intensity for a moderate amount of time, or work out with low intensity for a long time period, and accomplish the same calorie burning result.

This is very important because there is a myth when it comes to cardio training that you must burn a lot of body fat to produce long term weight loss results using a certain intensity while working out.

And the fact is that this is simply not true. The only thing that matters when it comes to creating permanent fat loss is the number of total calories burned, and not if they come mostly from burning fat or from carbohydrates as an energy source.

When you are doing cardio, you are always burning both fat and carbohydrates, the only difference is that you are burning them in different ratios depending on the intensity you are using. But when it is all said and done, what matters is the total amount of calories that you burn, period!

Weight training is the second part of creating an effective weight loss plan and should be used for maintaining your current muscle mass. Your muscle is a m etabolically active tissue and your body must spend a lot of energy (calories) to maintain it.

This means that if you lose muscle during your weight loss program, your metabolism will slow down, and what was once your daily maintenance calorie intake will become a surplus, and eventually this can lead to long term weight gain.

When you are in your weight loss phase of your program you will always lose some muscle no matter how perfect you eat, or with what intensity you do cardio training. To maintain your muscle and avoid muscle loss, weight training is simply a must.

Weight training helps to maintain your current muscle mass -- which helps to keep your metabolism elevated. Obviously this will help your organism to keep burning as many calories as possible during the day, and will help you to keep in the direction of creating permanent fat loss.

Weight training is necessary for both men and women, and the approach to weight traini ng is similar for both sexes. The only difference is the actual weight and intensity that you work out with. An effective weight loss plan will always include both cardio and weight training as part of the strategy to reach your ideal body weight!

Your fifth step toward designing your own weight loss plans is to create a single-minded focus on hitting your main target without ever quitting or giving up!

The final step in your own personally designed weight loss plan should be to decide that no matter what happens, that you will keep going until you bring your major health goal into reality. And once you reach your ideal weight, that you will do everything to maintain it for life!

Making this choice is very important, and will help you to get through the toughest parts of your weight loss program. When the going gets tough, this fundamental choice will tremendously help you to stay focused on your major health goal and at the same time to focu s where you are in the present moment.

If you create your goal setting chart and keep track of your results using your weekly weight loss chart, this will help you to always keep moving in the right direction. There is nothing that will produce the drive and non-stop motivation like simultaneously focusing on what you want to create and what you have in the present moment in relation to this desired result.

This is why it is so important to know what you truly desire to create in your weight loss program and to work on this on a daily basis.

Taking these five steps is what it will take for you to create permanent fat loss, and to bring into reality the body of your dreams! Now the choice is up to you, will you use these steps and create a lean, healthy body, or not?

A true choice is when you can choose to do something or choose not to do something. And I truly hope that you choose the first, and eventually will use these five simpl e steps toward creating your own weight loss plans -- to bring your health goal completely into reality!

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Top 30 Effective Fast Weight Loss Tips

Weight Loss Tip 1

The first most important step you should exactly do is to giggle by yourself and swear to god as you will be happy every-time you try to lose your weight. Most people will be serious with any weight loss methods that it makes negative attitude or emotion at the begining. Be happy is the first step you have to do!

Weight Loss Tip 2

Open your mind to accept to any weight gain reason. Don't give up! Be honest with yourself, when you begin your weight loss. To keep off the weight in the future, you may have to change your lifestyle to stay slim.

Weight Loss Tip 3

Spend your time to learn and understand about weight loss and any methods of how to lose weight. It will help you to find the best way for you easier. Many people who diet believe that if they eat more than their body needs, they gain weight. If they eat less than their body needs, they lose weight. Basically that's true. But, this is one common mistake that they don't really understand there are still have other factors which its be involved as they trying to lose weight, especailly, hidden calories and how much is provided by the food they are eating.

Read more on Easy Weight Loss Tips


Weight Loss Tip 4

It's most important thing, you should exactly do is to do not skip your meals forever. Remember the metabolism of your body will increasing and working properly by eating. Every-time you do skipping your meals, your body has to slow down the metabolism to attempt to conserve calories during that period. It makes you feel not so good and slicks you into a nightmare completely!

Weight Loss Tip 5
Before you start an exercise or weight loss program, you must to consult your doctor.

Weight Loss Tip 6

Good health achievement is a first point you should focus when you start to lose your weight.

Weight Loss Tip 7

Focus, monitor, and increase your activities to help your weight loss.

Weight Loss Tip 8

Fast walking is the easiest way, best method (can be done anywhere) you should add it into your weight loss program to hasten the burning of excess fat.

Weight Loss Tip 9

Do not stay with your weight loss program alone. Try to find your weight loss partner, friend, or club for motivation.

Weight Loss Tip 10

Learn about nutrition and find out the good healthy recipes, then try to test and grab any recipes that you think they are properly for you. This begins for your good cooking and healthy eating.

Weight Loss Tip 11

Avoid having one or two big meals. Let's get two times of snacks and three mini meals everyday instead of.

Weight Loss Tip 12

Learn how to make your favorite recipes without sugar, fats, and salt.

Weight Loss Tip 13

Instead of salt to taste, do use spices and herbs for your favorite foods.

Weight Loss Tip 14

When you are cooking with fry or stir method, do avoid using oil.

Weight Loss Tip 15

Avoid to adding the yolks into your foods as much as possible you can.

Weight Loss Tip 16

Use non-fat yogurt instead of cream.

Weight Loss Tip 17

Sometime you try to eat low fat mayonnaise but you realize that it's not be good taste for you, let's try to combines 1 teaspoon (or little more... depends on your tastable tongue) of satay sauce or dijon mustard with it. Your dream will come true!

Weight Loss Tip 18

During meals, you should to chew each bite and eat slowly. Slow eating will kill your appetite.

Weight Loss Tip 19

In the morning, let's try to drink hot or warm water to speed up your metabolism and burn calories out.

Weight Loss Tip 20

Try to drink 8 glasses of water per day. It's very important for your health and also helps to loss weight. Please remind that large quantities of water is required for an active metabolism which weight loss need.

Weight Loss Tip 21

Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.

Weight Loss Tip 22

Though it's hard at first, try not eating 3 hours or more before bedtime.

Weight Loss Tip 23

Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.

Weight Loss Tip 24

Chilli helps to speed up metabolism - even the milder varieties.

Weight Loss Tip 25

Try making omelettes without adding the yolks! A dramatic
decrease in fat.

Weight Loss Tip 26

Substitute baking soda, baking powder, MSG and soya sauce in cooking.

Weight Loss Tip 27

Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.

Weight Loss Tip 28

Slowly eat and chew each bite during meals as this would decrease one's appetite.

Weight Loss Tip 29

Complete three small meals and two snacks everyday instead of one or two huge meals.

Weight Loss Tip 30

Use chicken stock when stir-frying. This will cut down on hidden fat.

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HCG Injections And A Low Calorie Diet For Weight Loss - A Summary Of The Research

Position Paper Regarding HCG Injections Along with a Very Low Calorie Diet for Weight Loss

by Dr. Kathryn Retzler

Portland, Oregon

The "HCG Diet" has become popular over the last few years due to the accessibility of the Internet and advertising by clinics that perform the protocol. I've read ATW Simeons protocol "Pounds and Inches: a New Approach to Obesity" several times. The paper is intriguing in terms of Simeons' theories about weight gain and the role of hypothalamic dysfunction in prevention of weight loss. It's also bold Simeons claims that the protocol is easy to follow and uniformly effective in suppressing appetite, elevating mood, and enabling "abnormal", stubborn fat to be lost. He also states that HCG resets the hypothalamus to prevent lost weight from being regained. "Pounds and Inches" is available from several sources on the Internet. If you're interested, you can order a copy of Simeons' paper describing his protocol published in 1954 from the Lancet.[1]

HCG or "human chorionic gonadotropin" is a hormone produced during pregnancy. It's also produced by tumors in women (hydatidiform mole) and men (testicular cancer). HCG injections are used medically since part of its molecular structure mimics luteinizing hormone (LH). HCG injections (in dosages ranging from 1000 to 2000 units, 2-3 times per week) are used to increase testosterone production in men with low testosterone who want to preserve fertility. HCG injections (5,000 to 10,000 units) are sometimes used in women to induce ovulation.

Simeons protocol uses minute dosages of HCG (125 units), 6-7 days per week for 23 to 40 days, along with a very low calorie (VLC) diet of 500 calories per day. Since HCG does share some of its molecular structure with LH and thyroid stimulating hormone (TSH), theoretically, it may increase testosterone production, ovulation and progesterone production, or release of thyroid hormone. It may also cause excess stimulation of the ovary and ovarian cysts. However, the dosage used is very small and these effects are unlikely. A VLC diet (with or without HCG) can precipitate gallstones (since it's very low in fat), and may cause symptoms of toxicity (since fat tissue stores toxins).

Research regarding HCG injections and weight loss is nearly all negative. In other words, most trials where patients received either HCG injections or placebo and followed identical VLC diets, show no difference in amount of weight lost, type of weight lost, hunger level, or mood. A summary of published studies follows this paper.

No study that I've read has looked at long-term maintenance of weight lost with the HCG protocol. Randomized controlled trials of VLC diets show a large variation in regain of initial weight loss percentage. Participants in these trial regained 7-122% of initial weight lost by one year, and 26-121% by 5 years. [2]Active follow-up weight maintenance programs that include behavior therapy, nutritional education, and exercise are more effective at improving weight maintenance.

It would be worthwhile to perform a clinical trial to see if participants following the HCG protocol are more successful at maintaining weight loss than VLC diet alone. Simeons claims patients who follow his protocol maintain weight loss 60-70% of the time, although I don't think he published data to back up this claim.

I've spoken to many patients who've followed the HCG protocol with great success they've lost significant amounts of weight, claim not to have been hungry, and had an increased sense of well-being. Many of these people have sustained their weight loss, many have not. I've personally gone through Simeons protocol, documenting all calories consumed as well as calories burned (by wearing a Bodybugg). I also measured my fat and muscle percentage before and after the diet using bioelectrical impedance analysis. I lost 12 pounds and 4% body fat during the 23 day protocol. I was extremely hungry throughout the entire protocol, although I did exercise every day. Some proponents of the protocol recommend not exercising, although this seems like bad advice given the overwhelming health benefits of regular exercise. I've also undergone a VLC diet, documenting all calories consumed and burned, without using HCG injections. I lost a similar percentage of excess weight.

My position on the HCG protocol for weight loss is that I do not think it's harmful. I also don't think it has any effect over placebo. I do not discount the power of any placebo. The placebo response is really a measure of the power of the self-healing ability. Many people are willing to follow a VLC diet if they inject themselves or take oral HCG since they believe the HCG will suppress their appetite and help them lose weight. I do believe that physicians who perform this protocol should disclose the negative research regarding HCG benefits to patients. I also believe it is ignorant of them at best, and unethical at worst, to prescribe a substance and oftentimes, charge high fees, for a product or protocol thathas shownno benefitover placebo.

Note that since 1975, the FDA requires the following information to be given with any HCG advertised or promoted for weight loss:

HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or "normal" distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.

If you are interested in following the HCG protocol, I think you should be informed about the research regarding HCG and weight loss. You should also make sure your physician is aware of your current health status before you follow any VLC diet, and that causes of abnormal weight gain (e.g., hypothyroidism, hypogonadism, Cushing's, and other endocrine problems) have been ruled out. Before going on any VLC diet, I'd also recommend undergoing a detox program that supports Phase I and Phase II liver function. Make sure you don't have pre-existing gallstones, liver, or kidney disease. If you're using insulin for diabetes management, you must make sure your dosage is adjusted based on blood sugar levels, and that you don't develop ketoacidosis, which can be fatal.

If you do undergo a VLC diet (with our without HCG) you owe it to yourself to change the factors that caused you to become overweight in the first place: improve your overall diet and nutrition knowledge, honestly evaluate causes of emotional eating, decrease stress, and increase exercise frequency and intensityotherwise, the chance of you gaining back the weight you've lost is nearly 100%.

I welcome comments or questions regarding my position. In addition, if you're aware of any research using the HCG protocol that I have not listed here, or if you believe my conclusions are incorrect, please contact me: drretzler@hormonesynergy.com.

Kathryn Retzler, ND

www.hormonesynergy.com

Summary of Research and Articles RE: HCG Injections & VLC Diet for Weight Loss

Note: Dr. Simeons does not state that HCG alone accomplishes weight loss; rather, he states patients treated with HCG will not be hungry or tired, will lose a different kind of weight ("abnormal fat" that is difficult to lose), and will experience an increased sense of well-being. He also claims that weight lost is unlikely to be regained ("60-70%" of patients keep weight off) due to a resetting of the hypothalamus.

Positive Papers:

Asher W, Harper H. Effect of human chorionic gonadotrophin on weight loss, hunger, and feeling of well-being. Am J Clin Nutr. 1973;26(2):211-8.

This study is a well-designed, randomized, double-blind trial of 40 women receiving HCG or placebo at an HCG treatment clinic (Harold Harper, MD). All followed a 500 to 550 kcal diet; 20 received 125 IU HCG six days per week for 6 weeks (36 injections); 20 received placebo injections six days per week (36 injections). Mean age of the HCG group was 37.8 years; placebo group 38.4 years. Results: Mean weight loss (HCG: 19.96 +/- 1.63 lbs; placebo: 11.05 +/- 1.29 lbs) and percentage of starting weight lost (HCG: 11.47%; placebo: 6.77%) were greater in the HCG group than the placebo group. Fourteen patients lost 15 lbs or more in the HCG group; 5 lost 15 lbs or more in the placebo group.

Hunger was decreased (HCG: 76.6% of daily responses indicated little or no hunger; placebo group 48.7% of daily responses indicated little or no hunger). Feeling of well being was greater in the HCG group (HCG: 86.5% indicated they felt "good" to "excellent"; placebo: 70% said they felt "good" to "excellent"). Blood pressure was not significantly different between the two groups. Interestingly, Dr. Harper's patients who received placebo injections lost more weight on average than either the HCG or placebo patients of 4 other physicians. The authors concluded, "Therefore, HCG used in a casual program of weight reduction, as it is often used in a general practice, is of no value," meaning that the very low calorie diet is the critical element leading to weight loss.

Gusman H. Chorionic gonadotropin in obesity. Further clinical observations. Am J Clin Nutr. 1969;22:686.

This paper is not a study but rather an article regarding Dr. Gusman's personal success treating "well over 2,500 patients of both sexes, aged 15 to 75" with Simeons' HCG protocol. Gusman studied with A.T.W. Simeons at his clinic in Rome. In this article, Gusman discusses Simeons' concept of obesity, namely, that it is a "definite metabolic disorder, much as is diabetes, caused by a breakdown of a regulating mechanism located in the...hypothalamus." He call this "the fat-regulating center."

Gusman explains that fat cells in the obese differ from normal fat cells in that they're more numerous and larger. These "overstuffed" fat cells metabolize glucose less efficiently than normal fat cells. Normal fat tissue serves two functions: structural material (to protect organs and blood vessels) and fuel storage. Abnormal fat tissue is also a potential reserve for fuel, but is not immediately available in nutritional emergencies. Only after the normal fat reserves are exhausted will the body use abnormal fat. Severe calorie restriction leads to exhaustion of normal fat reserves before abnormal fat is used, and the patient will be weak and hungry "while the ugly fat deposits of which he originally wished to rid himself have hardly been reduced. At this point, the patient often becomes depressed and frustrated, and the diet is abandoned."

The only type of "nutritional emergency" where all types of fat cells are immediately useable is during pregnancy. Simeons suggests it's HCG that brings about changes in the hypothalamus preventing obesity during pregnancy.

Gusman compiled records from 450 of his patients receiving either 3 or 6 week treatment. He makes the following observations: 1) 90% of patients were able to reduce their weight, 2) 60-70% reached their desired normal weight, 3) "a majority" claimed this regiment was the easiest and most successful to follow, 4) "many" who regained some or all of their weight claimed they kept their weight off longer than previously, and didn't mind returning for treatment, 5)"nearly all patients" experienced "euphoria" in spite of marked low intake of food, and 6) the markedly obese had the most satisfying results.

Lebon P. Treatment of overweight patients with chorionic gonadotropin. J Am Geriat Soc. 1966;14:116.

Lebon P. Action of chorionic gonadotrophin in the obese. Lancet. 1961;2:268.

Simeons AT. The action of chorionic gonadotrophin in the obese. Lancet. 1954 Nov 6;267(6845):946-7.

Stuart C. The action of chorionic gonadotophin in the obese. Lancet. 1961;278(7196):268-9.

Negative studies:

Bosch B, Venter I, Stewart RI, et al. Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial. S Afr Med J. 1990;77(4):185-9.

This study was a double-blind, placebo-controlled trial comparing HCG injections with placebo for weight loss. 40 obese women (body mass index greater than 30 kg/m2) were placed on the same diet supplying 5,000 kJ per day and received daily injections of saline or HCG, 6 days a week for 6 weeks. A psychological profile, hunger level, body circumferences, fasting blood sample, and food records were obtained at the start and end of the study, while body weight was measured weekly. Results: Subjects receiving HCG injections showed no advantages over those on placebo in respect to any of the variables recorded. Furthermore, weight loss on the diet was similar to that on severely restricted intake. The authors conclude, "There is no rationale for the use of HCG injections in the treatment of obesity."

Craig L, Ray R, Waxler S, et al. Chorionic gonadotropin in the treatment of obese women. Am J Clin Nutr. 1963;12:230-234.

This study was a double-blind, placebo-controlled trial evaluating the effectiveness of the Simeon method using HCG vs. placebo, and a 550 calorie per day diet. 20 obese women were treated for forty days. Results: all subjects but one lost weight, but the losses were small and not uniform, suggesting varied adherence to the diet. The basal metabolic rate was increased in four HCG subjects and two control subjects.

Greenway FL, Bray GA. Human chorionic gonadotrophin (HCG) in the treatment of obesity: a critical assessment of the Simeons method. West J Med. 1977;127(6);461-3.

This study was a double-blind, placebo control trial using HCG injections or placebo to test weight loss, hunger level, mood, and localized (spot) reduction while adhering to a VLC diet. Results: Weight loss was identical between the two groups, and there was no evidence for differential effects on hunger, mood or localized body measurements. The authors conclude, "Placebo injections, therefore, appear to be as effective as HCG in the treatment of obesity."

Lijesen S, Theeuwen I, Assendelft W, et al. The effect of human chorionic gonadotropin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based meta-analysis. Br J Clin Pharmacol 1995;40:237-243.

This paper was a meta-analysis of eight uncontrolled and 16 controlled trials measuring the effect of HCG in the treatment of obesity. The trials were scored for quality and methods (based on four main categories: study population, interventions, measurement of effect, and data presentation and analysis) and the main conclusion of author(s) with regard to weight-loss, fat-redistribution, hunger, and feeling of well-being. Methodological scores ranged from 16 to 73 points (maximum score 100), suggesting that most studies were of poor methodological quality. Of the 12 studies scoring 50 or more points, one reported that HCG was a useful adjunct. The studies scoring 50 or more points were all controlled. The authors concluded, "that there is no scientific evidence that HCG is effective in the treatment of obesity; it does not bring about weight-loss or fat-redistribution, nor does it reduce hunger or induce a feeling of well-being."

Miller R, Schneiderman LJ. A clinical study of the use of human chorionic gonadotrophin in weight reduction. J Fam Pract 1977 Mar;4(3):554-8.

This study was a double-blind, crossover trial using saline or HCG injections, along with a VLC diet. There was also no significant difference in mood, hunger, or missed injections, and no apparent difference in adherence to diet when the two agents were compared. In contrast, a significant difference was found in the ability of subjects to lose weight in the first four weeks of the study in contrast with the second four weeks, no matter which agent was used. Thus, the initiation of a new therapeutic program, even using an inert agent, has a temporary benefit--a manifestation both of placebo effect and the Hawthorne effect.

Rabe T, Richter S, Kiesel L, Runnebaum B. [Risk-benefit analysis of a hCG-500 kcal reducing diet (cura romana) in females]. Geburtshilfe Frauenheilkd. 1987 May;47(5):297-307.

The British physician A.T.W. Simeons described in 1954 a new method for dieting. He combined a reduction diet (500 kcal per day) with daily injections of the pregnancy hormone human chorionic gonadotropin (hCG) (125 IU i.m.). According to Simeons the patient should not lose more weight during a 4-to-6 weeks' diet than without hCG, but the injections should facilitate to maintain the diet and to lose body weight at specific parts of the body (e.g. hip, belly, thigh). After the first publication various studies conducted with male and female patients analyzed the efficacy of the "Cura romana". 10 of these studies showed positive and another 10 studies negative results with regard to hCG-related weight reduction. Two of these studies with positive results were double-blind studies (hCG vs. placebo). Most of them were reports on therapeutical experiences and were not controlled studies. According to these reports the body proportions normalized and the feeling of hunger was to lerable. Four out of 10 studies with negative results were controlled studies (hCG vs. control without hCG), whereas 6 were double-blind studies. These studies showed a significant weight reduction during dieting, but no differences between treatment groups in respect to body weight, body proportions and feeling of hunger. One of them is the only German study conducted by Rabe et al. in 1981 in which 82 randomised premenopausal volunteers had been dieting either with hCG or without hCG injections. In recent publications describing mostly well-documented double-blind studies, authors largely reject hCG administration in dieting. Supporters of the hCG diet must prove the efficacy of this method in controlled studies according to the German Drug Law. Until then the opinion of the German steroid toxicology panel is still valid, that hCG is ineffective in dieting and should not be used.

Shetty KR, Kalkhoff RK. Human chorionic gonadotropin (HCG) treatment of obesity. Arch Intern Med. 1977 Feb;137(2):151-5.

This study compared six hospitalized obese women given 125 IU of human chorionic gonadotropin (HCG) intramuscularly daily for 30 days with five obese women who received injections of dilutent only (placebo). Patients consumed identical, 500-calorie per day diets for the same period. Although the number of patients was small, the study is significant since patient diets and all injections were monitored closely in a hospital setting. Results: Mean weight loss in the HCG-treated group was nearly identical to that achieved by women given the placebo. Reduction of triceps skinfold thickness or circumferential body measurements of the chest, waist, hips, and thighs were not different. Patterns of change of a variety of plasma and urine substrates, electrolytes, and hormones were similar in the two groups and consistent with semistarvation and weight loss. The authors concluded," These results indicate that HCG has no effects on chemical and hormonal parameters measured and offe rs no advantage over calorie restriction in promoting weight loss."

Stein MR, Julis RE, Peck CC, et al. Ineffectiveness of human chorionic gonadotrophin in weight reduction: a double blind study. Am J Clin Nutr. 1976;29(0):940-8.

This study was a well-designed, randomized, double-blind trial of 51 women receiving HCG or placebo for 32 days (28 injections), along with a 500 to 550 kcal/day diet. The study was designed to duplicate the Asher-Harper study (above). Each patient was given the same diet (the one prescribed in the Asher-Harper study), was weighed daily Monday through Saturday and was counseled by one of the investigators who administered the injections. Results: There was no statistically significant difference in the means of the two groups in number of injections received, weight loss (HCG: 15.79 lbs; placebo: 15.52 lbs), percent of weight loss (HCG: 9.48%; placebo: 9.25%), hip and waist circumference, weight loss per injections, or in hunger ratings. The authors concluded, "HCG does not appear to enhance the effectiveness of a rigidly imposed regimen for weight reduction."

Young RL, Fuchs RJ, Woltjen MJ. Chorionic gonadotrophin in weight control. A double-blind crossover study. JAMA. 1976;236(22):2495.

202 patients participated in a double-blind, randomized, cross-over study of the effectiveness of human chorionic gonadotropin (HCG) vs. placebo in a weight reduction program. Serial measurements were made of weight, skin-fold thickness, dropout rates, reasons for dropping out, and patient subjective response. Results: There was no statistically significant difference between those receiving HCG vs. placebo during any phase of this study.

An additional interesting study:

Sohar E. A forty-day-550 calorie diet in the treatment of obese outpatients. Am J Clin Nutr. 1959;7:514-518.

The purpose of this paper was to present a method of producing rapid weight reduction in obese patients. This study looked at forty-five patients who started fifty-three courses of 550-calorie diet, consisting of two meals prescribed in detail. Patients were told what to eat (Simeon diet) and were not told calorie content. 39 patients were given HCG injections (125 units), 14 others received daily injections of saline. Patients were told that weight reduction would be due to the diet but that injections would help curb appetite. The authors assumed from the start that HCG was ineffective in terms of weight reduction. Injections were given for "psychological reasons only" since patients were assured they would curb appetite.

The authors state that the diet Simeon prescribed is successful because average daily weight loss is high due to the very low calories consumed. Patients are more likely to stick to the diet due to time limitation i.e., they know the diet will only last 40 days. They state that "the vast majority of patients are willing to suffer for forty days for the reward of losing the predicted and attainable amount of 20 pounds." The author also surmises that success is due to the fact that food is prescribed, not calories. This eliminates the estimating that usually goes on with calorie counting. In other words, most patients do not weigh or measure food and do not record calories properly. Sohar recommends not advising patients in terms of calories, but to prescribe meals in detail.

Another reason Sohar gives for success of the diet is that only two meals per day are prescribed; therefore, contact with food is minimized. Lastly, activity level is unrestricted, "enabling all obese people, most of whom are housewives, to reduce." Sohar points out that his paper, as well as Simeon's work, proves that obese patients can lead a normal life performing moderate work on 500 to 600 calories per day.

1] Simeons AT. The action of chorionic gonadotrophin in the obese. Lancet. 1954 Nov 6;267(6845):946-7.

[2] Saris W. Very-low-calorie diets and sustained weight loss. Obesity Research. 2001;Suppl 4:295S-301S.

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Beginning Running - How To Start Running

Beginning running can be a daunting prospect particularly if you've no experience in running and not even sure how far you'll be able to go without stopping. We hope to dismiss these fears with our tips and most of all get you excited about going out and getting started in the world of running!

I've Never Run Before What Do I Do?

To answer this question I should first make a note that if your particularly unfit or overweight its recommended to first visit a doctor to get a check up and explain to them what your doing. Once you get the OK you should start running by first finding some good supporting running shoes and learning the Proper Running Form.

Now you're geared up and know good form but your unsure of how far you're actually be able to run? When you first start running its advised you do a short run and aim for around a mile but certainly don't feel bad in taking walk breaks, its actually recommended. Also if you feel you're getting out of breath or feel sick slow right down and take another walk break - again theres no shame in doing this and certainly don't feel like you have to outrun the other joggers!

Beginning Running - Stretching & Eating

Ensure you stretch fully before running and after! So many people at gyms don't bother since its "not cool" to be touching your toes while everyone else patrols round. But stretching will make your run more enjoyable and particularly the day after it! Not forgetting the reduced risk of strains and pulls. You should also avoid eating a heavy meal within an hour of your run as this may cause cramps when running.

Beginning Running - Okay you've gone for your first run now what do you do?

The day after your first run you can expect a little soreness, so take a hot shower and use some deep heat if needed. Stretching can also reduce muscle tension. You should take at least a 24hr break between your runs and when beginning running aim to run twice a week. By having a break your body will be able to recover and rebuild this is essential if your ever going to improve so don't overdo it, so try and avoid running until your body has completely recovered.

Mile aim

Now aim to complete your mile run without stopping this may take some time so don't freak out if it takes you a few weeks or longer. Once you can go a mile aim for slight increases on each time and your be running farther than you ever imagined!

Beginning Running Tips For Improved Motivation & Fitness

Go With A Friend Exercising with friends is a fantastic way to naturally motivate you (particularly if your competitive!) if you can find someone who is also new you're be able to enjoy getting more fit and being able to run for longer together. If you can't find a friend why not joining one of the many local clubs? A simple Google search such as "Your town running club" will likely produce results.

Run on the flat! When you first start running you should aim to run on flat locations since hills (both up and down!) dramatically change the pace and difficulty.

If Wanting To Lose Weight Remember you didn't get out of shape in two weeks so don't expect to get back in shape in two weeks, please be persistent, keep your training up and be sure not to over do it and burn out when you start beginning running. Please remember running burns roughly 100 Calories per mile, so if your keen to lose weight reducing your food intake (particularly high fat, produced and snack food) will dramatically help you lose weight (when combined with exercise).

Set Yourself A Goal If you've never run before aim to run a mile without stopping in a certain time period. Focus on your goal and remember why you started running.

Don't Forget The Fantastic Benefits Its been proven to help you sleep better, lose weight and live longer. What else do you do that can say that?

Enjoy It "The journey is better than the destination" enjoy your training and look forward to the day you can look back and relish in your hard work.

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Improve Running Performance with P90X

Chances are you've seen or heard of P90X. The programs developer, Tony Horton is everywhere from radio and print ads to QVC and infomercial land discussing the benefits of P90X. Mention it to anyone and chances are they know what or who your talking about. You may have wondered if this program is beneficial for runners, or more specifically if it would be beneficial for you.

Opinions are numerous and varied. A search on popular running site forums will give opinions ranging from "It's a total waste of time for runners" to I know someone who (or I) tried the program and it seemed awfully hard", to " It's the greatest thing ever (I don't know why it would benefit you)". Let's attempt to evaluate the program for runners based on its merits.

The workout program includes 12 different workouts that are structured over 90 days. Most workouts are around an hour with the exception of the yoga day that is about 90 minutes. The workouts use free weights or bands and a pull up bar. They are rotated throughout the 12 weeks, which I will elaborate on later. I will segment them according to their relevance to running;

Group A: 1-Chest and Back, 2- Shoulders and Arms, 3- Chest, Shoulder, and Triceps, 4- Back and Biceps.

Group B: 1-Legs and Back, 2- KenpoX, 3- X- Stretch, and 4- Ab Ripper X.

Group C: 1- Plyometrics, 2-YogaX, 3- Core Synergistics, 4-Cardio X.

At first glance, Group A which includes workouts consisting primarily of push ups, pull ups, and various arm, chest and back exercises would seem to have little relevance to running. While these workouts would not typically be considered essential for runners, it's important to remember that they do develop upper body strength which minimizes fatigue and stiffness in the shoulders and arms which allows you to maintain better form and run faster and more efficiently, especially over longer distances. The benefits of general strength/cross training have been well documented in recent years. This is also especially important as a runner ages and they lose muscle mass and their body composition changes. Strength /Cross training will help slow down that process.

Group B exercises have some specific benefits for runners and will be discussed in greater detail. 1/ Legs and back are a series of 8 circuits that generally include an upper leg, lower leg and pull-up or weight exercise. These include lunges, squats, calf raises and several that are plyometric/yoga oriented. 2/ Kenpo is a kick boxing workout that includes kicking and punching. 3/ X- Stretch is an overall stretching workout that will help keep you limber and flexible. 4/ Ab Ripper X- 16-minute abs/core workout that usually accompanies the strength training workout 3 days week.

Group C includes workouts that would be beneficial to most runners and include the following:

1/ Plyometrics contains an assortment of jumps, squats. leaps and other movement exercises to develop leg strength, explosiveness and cardio. 2/ Yoga is a 90-minute workout but the benefits to runners should not be discounted. The initial 45 minutes includes mostly movement exercises that will improve balance, strength, flexibility and overall fitness. The last 45 minutes focus on overall stretching with particular benefits to hamstrings, quads, hips, calves, and feet as well as upper body. Although the time commitment is a consideration, this exercise will improve all areas of fitness and performance. You will notice changes from the first week. 3/ Core synergistics is an overall workout with primary focus on the core area. The benefits of core exercises have also recently been well documented. This workout includes push ups, lunges, squats, rolls and other core related movements. 4/ Cardio X includes a mixture of yoga, kenpo, plyo, and core synergistics exercises meant a s a supplement for additional overall cardio development.

There are 3 variations of schedules, classic, lean and doubles. Each variation has a set schedule for 3 weeks, a rest week, and then a modification where some new workouts are used. This affords the "muscle confusion" referred to in the advertisements. In other words, by modifying the workouts you avoid a "plateau" effect.

The question most runners ask is whether they would become better runners by incorporating it into their running program or by doing more running specific exercises. There is not a right answer for everyone, but there are some training principles that should be taken into consideration.

For the purposes of this article lets segment runners into 2 very broad categories, those who run primarily for fitness and those who run competitively. I would refer to fitness runners as those who run primarily because they enjoy it and it helps them keep in shape. They may occasionally enter races, but their primary focus is not on race times or place. Competitors would be more inclined to follow a running schedule incorporating various types of training with performance based goals typically in the form of races throughout the year.

Would P90X benefit either type of runner?

I believe both types of runners would benefit from a strong foundation of fitness, which enables them to train more efficiently. Failure in building your foundation will typically lead to 1 of 2 things, either you'll lack the fitness to train to your potential and plateau, or you'll create an imbalance that will lead to injury. The program will target your muscle growth, strength, power, as well as balance and flexibility. Runners who only run or do run oriented exercises tend to have overdeveloped hamstrings and calves and underdeveloped quads, shins and upper bodies. P90X will even out your fitness.

The fitness runner will benefit by being stronger and more efficient as well as having improved overall fitness. It is a good base exercise in place of running for a period of time or as part of a modified schedule. When they return to running they will need to redevelop some of their aerobic fitness, but this will come back quickly with their improved overall fitness. This schedule can be implemented in cold weather when getting outside can be difficult and indoor running can be tedious. Fitness runners will also benefit from a small break in running and stressing other body parts. They may find a renewed passion for full time running when they return.

Fitness runners who want to lose weight would benefit from the classic schedule as resistance training and aerobic development will assist in losing weight. If you're fairly fit, the lean version will focus more on strength without mass and explosive cardio. Please note that all strength exercises offer options for those interested in more fitness than mass.

For the competitive runner using a modified schedule would provide a strong foundation for increased performance. Most competitive runners would benefit from a reduction in running for a period of time while establishing a stronger base as part of a periodized schedule. Unfortunately most competitive runners without a coach don't use a periodized schedule where their training is laid out in phases. In the absence of a periodized schedule, runners tend to adapt to their training and plateau. A periodized running schedule like the periodized P90X schedule will stress certain segments, allow recovery and then stress other segments to fit into overall fitness.

If you structure it into an off season or pre-base training segment of your training begin with the classic structure with little to no running for the first 3 weeks. This would include the following;

Block 1; WEEKS 1-3 Day 1- Chest and Back, Ab Ripper X (ARX) Day 2- Plyometrics Day 3- Shoulders and Arms, ARX Day 4- Yoga X Day 5- Legs and Back, ARX Day 6- Kenpo Day 7- Rest or X Stretch.

Recovery Week; Day 1- Core Synergistics Day 2- Plyometrics Day 3- Yoga X Day 4- Legs and Back Day 5- Core Synergistics Day 6- Easy Run and X Stretch/Yoga Day 7- Rest or X Stretch.

Block 2; WEEKS 5-7 Day 1- Chest, Shoulders and Triceps, ARX, Easy Run Day 2- Plyometrics Day 3- Back and Biceps, ARX, Easy Run Day 4- Yoga X Day 5- Legs and Back, ARX Day 6- Longer Run and X Stretch Day 7- Rest/X-Stretch

Recovery Week Day 1- Core Synergistsics Day 2- Run and X Stretch Day 3- Yoga X Day 4- Run and X Stretch Day 5- Core Synergistics Day 6- Run and X Stretch or Yoga X Day 7- Rest/X Stretch

Block 3; WEEKS 9 & 11 Day 1- Chest and Back, ARX, Run Day 2- Plyometrics and Easy Run Day 3- Shoulders and Arms, ARX, Run Day 4- Yoga X Day 5- Legs and Back, ARX, easy run Day 6- Run and X Stretch Day 7- Rest/ X Stretch

Block 3; WEEKS 10 & 12 Day 1- Core Synergistics and Run Day 2- Cardio X & Run Day 3- ARX and Run Day 4- Yoga and Run Day 5- Legs and Back, ARX Day 6- Run and X Stretch Day 7- Rest, X/ Stretch.

You will notice that the schedule eases into doubles for the second half of the schedule. By that time you will have a sense of how your body responds to the P90X workouts and can modify your runs as needed. Run workouts within this schedule should be scheduled according to your goals and abilities.

If you are closer to a race and time doesn't allow it, modify the schedule according to your needs. You could also transition from the classic schedule for a block to the lean schedule and then into a hybrid as above. As you get closer to peak racing season you may transition into running only, or incorporate yoga or core synergistics into a weekly schedule for maintenance and injury prevention.

There is a nutrition guide that comes with the program that is primarily designed to assist in losing weight and getting toned. This may be fine for some fitness runners, but more competitive runners will probably need to increase their carbohydrate intake, particularly if they are at or near their goal weight. Again, experimentation is recommended.

Consultation with your running coach or family physician may also be prudent depending on your circumstances.

Tim Scitti is an Independent Team Beachbody Coach and the opinions above are his own. Schedules and some content courtesy of Steve Edwards, Fitness Advisor, Beachbody.

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How To Improve Your Digestive Health

Digestive health is an important part of a healthy body. When we are in a poor diet our digestive system is weakened. When our digestive system becomes weak, our immune system is weakened too. A weak immune system can lead to many diseases, therefore, it is important to take good care of our digestive health. With a healthy digestive system, nutrients are absorbed and sent to nourish the body. When the food we eat becomes properly digested, our bodies absorb nutrients and eliminate wastes and toxins.

A derivative of fermented milk helps maintain healthy blood pressure and protects the arterial wall. Potassium and sodium are necessary for a healthy heart and blood vessels. Pomegranate helps promote healthy blood flow. All these can be found in a supplement to maintain healthy blood pressure.

Another way to improve your digestion is to increase your fiber intake. Fiber can be found in most foods such as dried fruits, beans, legumes, apples, and certain dairy products. Fiber is also beneficial for those individuals trying to lose weight. The reason why fiber is beneficial for rapid weight loss is that you still feel full longer and improves digestion. And last but not least, you should try to add more good bacteria in your daily diet.
Develop the habit of drinking water often and regularly is important because it is easy to become dehydrated between meals that can negatively affect your digestive system. If you normally do not drink much water, make a conscious effort to drink a glass of water in the morning and change your soda / energy drink coffee and a glass or bottle of water during the day.

Eat when hungry and not necessarily at times in "package" will help your ability to digest food. When you're hungry, your body will be able to release more enzymes in the stomach that aide in digestion. When a person eats when not hungry, the stomach can not secrete as many digestive enzymes.

Basically, this extra work saps energy from other parts of your body. Your body has to work harder to keep up. Think of an assembly line than a minute. If all goes well, a number of units produced. Now if you stop the assembly line, requiring more manual processes, reduce total production.

Most of us do not like change. We would like to stay within our comfort zone and keep the old customs and family. Healthy eating and weight loss are no different. But small changes are often less trouble than we think it will be and also the new regime can only add some unexpected variety in their diet. Why not give it a try? Who knows weight loss and improved health may actually be easier than you think.

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Digestive health can be prevented

Health is wealth!! To keep yourself healthy you need to eat lots of healthy foods. Healthy foods help in keeping the good immune system within your body and for that purpose your digestive system should be in a perfect working condition. To remain healthy is not a very big deal as any body can remain fit and healthy by systematically following a healthy diet. In most people the main reason behind all digestive problems is caused due to their overweight which may in future lead them in different types of complications. So, it is advisable for you to reduce your weight by performing some light exercises and keep the digestive system in a proper working condition. Thus, the primary requirement for your digestive health is a proper diet.

Proper diet is a must for everybody to keep your body healthy. A proper diet does not mean that you can eat anything anytime. There are some food items and vegetable which can easily get digested but the main concern rises with those food items which does not get digested properly. To keep a proper digestive health you should eat those fruits and vegetables which contain vitamins, minerals. You can eat lots of fibers to maintain the normal bowel system, intake lots of water to flush out toxins from your body etc. Their should be a proper time gap between your two meals and also you can go for a morning or an evening walk or both as they help you to maintain proper body weight and also reduces any kind of digestive disorders inside your body.

Inside our body there are many friendly bacteria present which helps in keeping a good digestive health system, but when some of these bacteria become harmful for your body, microbial infection occurs. The immediate effect that this microbial infections causes your body is that you feel drowsy, lethargy towards your daily routine and if your skin gets affected then you can see unwanted boils in your face or in arms. Your digestive system gets badly affected resulting in vomiting and other symptoms. Sometimes microbial infections spread inside your body when you intake some contaminated food or water. There is nothing to worry about. These microbial infections are easily curable by taking different antibiotics as suggested by your physician which keeps a check in the growth of these harmful bacteria. Therefore, you should take good care of your health, eat a balanced diet to keep your digestive health intact and can easily stay away from these harmful micro bial infections.

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Good Digestive Health is a Cornerstone of Overall Health

It is a well-known fact that people who take good care of themselves enjoy a healthier overall life. Unfortunately, many people tend to overlook some of the more important parts about their health and although they may have increased energy and stamina, they may still succumb from time to time to illness. If that is true in your case, what can be done to make sure that you are taking care of all of your health needs?

Although it certainly is good to eat a good diet and to make sure that you exercise regularly, the way that your body handles the food that you eat is also something for you to consider. Digestive health is just as important as any other part of your health regime and in many cases, it is even more important. As a matter of fact, many leading health professionals consider your digestive health to be paramount to keeping free from diseases such as cancer. What can you do to make sure that your digestive health is at its prime and to give your immune system the boost that it needs to keep you going?

Like any part of your body, your digestion can be affected according to various lifestyle changes that you may make. For example, if you were to eat an all raw diet of fruits and vegetables, breathe absolutely clean air and drink the best water in the world, you probably would not need to be concerned about your digestive health. Unfortunately, there are so many things in the world around us that can affect our health and decrease our body's ability to maintain a clean gastrointestinal tract. That is why supplementation with immune system boosters may be necessary, and provided it is done properly, it can not only help to improve your digestion, it can keep your body from getting sick in many cases.

Being able to recognize some of the problems that can occur which will affect your digestion can also help you to avoid these difficulties. Some of them, such as traveling may be a part of our lifestyle that cannot be changed. Other problems, such as having too much stress, not getting enough sleep, smoking, excessive drinking and even just the fact that we are getting older can cause our digestion to slow down. This can cause a variety of different symptoms, such as exhaustion, agitation and even depression. As a matter of fact, one of the first things that are usually looked into when somebody enters in to a mental facility is if they are having problems with constipation. It really is that serious of a matter.

At first, it may be necessary for you to supplement more fully in order to boost your immune system and help you to get beyond your current medical status. Eventually, however, you're just going to be able to go into a maintenance program and, along with leading a healthier life, it can really help to reduce the amount of illness that you experience. Any effort that you put into it is certainly going to be well worth it.

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Probiotic Supplement Review – Improving Your Digestive Health

In a time when irritable bowels syndrome, acid reflux and many other digestive disorders are on the rise this probiotic supplement review will come in very handy indeed. The fact is that probiotics were once considered to be the provenance of a fringe group of holistic health devotees.

Now some doctors are even venturing to remark that these supplements may be as important to overall health as any multivitamin. Today, after much more research has been done, we are seeing the medical profession get behind this call for better digestive health. Yes, it has gone mainstream and with good reason.

To start this probiotic supplement review without telling you what it is and what it does would be doing you a disservice. What the majority of the people mean when they talk about probiotics is simply a supplement that has the opposite effect as an antibiotic.

There are more than 400 different types of bacteria. Each species has its own function in the human digestive tract. Some are benign and others are kept in check by still a different species of bacteria.

Let something happen to one species and the one they were meant to keep in check will start to multiply rapidly and this is what causes the disruptions in the orderly functioning of our systems.

Probiotics can be food in foods we eat such as yogurt and other cultured milk products. They are also in Sauer Kraut and other foods that are fermented. Although these natural sources of probiotics are good, rarely does anyone eat enough of them to be beneficial. This is why taking it in the form of a supplement is most crucial. It seems that these probiotics is the key to fighting a few of the food borne ailments plaguing society today.

This healthy bacteria helps to keep the immune system working at its peak, this is the system that is charged with fighting off harmful bacteria and viruses. Just recently there was a huge egg recall due to cases of salmonella. There were many health officials alerting the general public that probiotics may help them to conquer the effects of such food poisoning.

While studying other probiotic supplement reviews and various studies we found that even though people are eating healthier this is still not good enough to stop a lot of the digestive ailments that are becoming so widespread. It seems that vegetables are becoming contaminated with pathogenic bacteria. This result in what we call food poisoning. The numbers stated by the CDC for deaths due to these types of illnesses are staggering.

There is one key component that is completely overlooked when it comes to a healthy digestive system is prebiotics.

While probiotic foods do a brilliant job in providing the digestive system with healthy bacteria, their benefits are not as efficient without prebiotics. Prebiotics are essential for digestive health and provide a wide range of spectacular health benefits and increased protection against disease.

While most people partake of the right prebiotic foods, few consume the right quantity of prebitiocs for a healthier digestive tract.

Take heart, you do not have to be one of the people who are constantly plagued with digestive maladies. You can take a prebiotic supplement on a daily basis to ensure good digestive health.

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Ways to Improve Your Digestive Health

Digestive health is a very crucial part of a healthy body. When we are on a poor diet our digestive system becomes weak. When our digestive system becomes weak, our immune system weakens as well. A weak immune system can lead to countless number of illnesses; therefore, it is important to take great care of our digestive health. With a healthy digestive tract, nutrients are absorbed and sent off to nourish the whole body. When the food that we eat becomes properly digested; our bodies absorb nutrients and get rid of waste and toxins. When our digestive tract is not properly functioning, we might eventually suffer from irritable bowel syndrome or even colon cancer. So what are some of the ways that we can take care of our digestive system?

One way that we can improve our digestive health is through a healthy diet. For instance, we can eliminate our fried food and processed food intake. We can increase our intake of fruit, vegetables, and fiber rich foods. We can also increase our intake of water and our intake of probiotic foods (such as yogurt). After we have taken these steps toward a healthier diet, we can also incorporate exercise into our healthy routine. Regular exercise is not only good for your overall health, but it may also reduce your stress levels (which also have a negative effect on your digestive health).

There are also several natural supplements available out there today which aid in improving the health of your digestive system. These supplements tend to treat bloating, indigestion, chronic fatigue, intestinal problems, colon problems, and many other digestive troubles. So remember to take good care of your digestive system because it is one of the most important factors of a healthy lifestyle.

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Health care insurance is available for you - Other

Many people in the USA are looking for more affordable health care owing to the continued increase in premiums. Workers are being hit hard by employers anxious to save money on their premiums by reducing cover or passing on the rises in cost. I am one of those people affected by these rises because a couple of years ago my companys health care plan was changed, resulting in fewer benefits. Last fall, out of the blue, we were informed that our health care provider was going to be switched to a cheaper alternative.

They said that to have a low cost health care scheme for everyone meant we would have to change companies. I do not doubt that many people will say that I am still doing alright and should not complain. To some extent I do agree, but their search for another provider now costs me double the money from my paychecks to have my husband and daughter on my policy. Ok, so many other people benefit, including my company, but my paycheck is considerably lighter now that the premium has doubled to keep my family on the policy.

I suppose my health care plan is still good but this new company is not as good as the old one. As far as I and some of my co-workers are concerned, the only real person to benefit form this new *affordable* health care arrangement is my company. I am sure of this because just over 2 years ago when I had my little boy, the stay in hospital was completely covered by my insurance policy. Whereas if I were to have that same stay in hospital today it would cost over 4,000 dollars.

However, that amount is just for the hospital and delivery because I would also have other expenses and that just doesn't seem fair to the majority that are involved. Luckily there are more and more affordable health care programs being created to help those that do not have any coverage. Some people are even able to get free health care, also single mothers or families where an employment scheme is not available are having the opportunity to join low cost plans. In principle, these plans are a good thing but there are always those that misuse it making the situation difficult for genuine cases.

Those less well off are in need of these affordable health care schemes but they are also used by those who are intent on living of the state and do not actually contribute to society. Although I say they can be a burden to the state, I really mean a burden to its citizens because it is the tax payer who foots the bill. It is true to say that my employer is very happy because he found distinct benefits to finding a different health plan program. Many of the workers found themselves subsidizing the companys desire to save money yet still provide a scheme by ensuring that they paid in their paychecks. We have a responsibility here in America to providing some sort of affordable health care for those that need it most.

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Resolving to Care: Integrative Health Care Reform - Health - Alternative Medicine

As a twisted Christmas present to Americans who care about health, the Wall Street Journal recently published an article knocking integrative physicians, Deepak Chopra, MD, and Andrew Weil, MD.

Why? Why would the Wall Street Journal bother to devote space to this jibe? (For the doctors' reply to this attack, see Chopra's HuffPost blog here: /deepak-chopra/leave-the-sinking-ship-an_b_154538.html

For the simple reason that if these two famous doctors (and the legions of integrative physicians and practitioners who follow them) have their way, the coming health care reform under the Obama administration will improve quality and lower costs by accessing a wide range of integrative health care modalities.

Why is that a problem? Because when integrative methods are adopted for wellness maintenance, for disease prevention, and/or for treatment of chronic diseases and anti-aging, it will signal one thing:

An end to the long gravy train ride for pharmaceutical companies, insurance companies, and conventional practices based more on the profit motive than on caring.

"Between 1998 and 2006, pharmaceutical companies and other manufacturers of health-care products spent over a billion dollars on lobbying, more than anybody else... Insurance companies, including health insurers, ranked second." This insight into the behind the scene forces in the health care debate comes from Obama's choice to lead health care reform, former Senate Majority Leader Tom Daschle, writing in his recent book, "Critical: What We Can Do About the Health Care Crises.

Keep Daschle's assessment in mind that when you hear the media deriding integrative health. The same folks paying big bucks to lobby Congress are also big media buyers (of those commercials for pills that fix your every problem.) This shrinks the likelihood that media reportage on health (in the Wall Street Journal or elsewhere) will be objective, well-researched, open-minded, or in the public interest.

Meanwhile, the integrative health community is organizing to strategize how best to incorporate their offerings to improve American health care delivery and results. In just the last week, I attended a think tank and later interviewed key participants in the coming integrative health reform.

James S. Gordon, MD, Director of the Center for Mind-Body Medicine hosted twenty-five participants (ranging from top Congressional health policy advisors, to high ranking military health policy personnel, to integrative practitioners, to parents of special needs children) to dialogue and build consensus.

The group unanimously supported a single payer insurance model so long as prevention, self-care, and a wellness orientation are covered and integral.

Gordon, who served as Chairman of the White House Commission of Complementary and Alternative Health Care Policy, spent two years touring the country to solicit the needs and offerings in this field. Having worked extensively with a wide range of sizeable populations in dire need, including the traumatized survivors of Kosovo, Gordon strongly supports self-care but has found that incentives adopted to induce compliance are ineffective.

"Nothing you can use to coerce or bribe people to follow a program will make a difference. On the other hand, when you help people to see the connection between what they are doing and how they feel, the vast majority will do what's necessary. Self care begins with caring--and that's where any health system worth its name must begin."

The Samueli Institute, which explores the science of healing through research and other initiatives, hosted a meeting of 25 leading physicians, researchers, and scientists. (An additional 150 participated by phone.) This group assessed and offered input to a proposal to create a wellness office in the Executive branch to act as a driver for the inclusion of prevention and integrative health treatments.

Participants agreed that self-care (including nutrition, exercise, stress management, and a wide range of emotional and social supports) should be offered in health care, education, workplace, medical education, and other venues.

Wayne Jonas, MD, Samueli's CEO told the group that with its emphasis on training and education, innovation, and knowledge transfer, integrative health care aligns well with other key initiatives of the next administration.

Howard Federoff, MD, PhD, Executive Vice President of the Georgetown University Medical Center, called attention to a crucial need for a preventive approach to health care and disease management. "There's been an artificial distinction between wellness and disease, but in reality they exist in a continuum. The earlier we can intervene in every major class of human disease, the better off we will be."

"Those planning health care need to better understand the human organism in health and disease," counseled Gregory Fricchione, MD, Director of the Benson Institute for Mind-Body Medicine at Harvard Medical School.

"Let's not let caring become an afterthought. As a society, how can we continue to permit individuals to fall through the cracks and go without security and solace? This leads downstream to health problems of all kinds. We can't afford it."

Take action to include integrative health care in health reform at: For regular reports on integrative health reform, go to:

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