2009 March | At Home Fitness Articles & Features

Lose Excess Water Weight by Drinking More Water

Monday, March 30th, 2009

Are you struggling with trying to get rid of extra water weight? You may be surprised to learn that carrying excess water can add many pounds to your overall body weight. This does not, however, mean that you should dehydrate your body in order to lose extra pounds. In fact, by dehydrating your body, it will work less efficiently and will not burn fat or build muscle as effectively. Besides, the most effective way to get rid of excess water is actually to drink more of it! This is because a dehydrated body will kick into “survival mode” and will actually retain more water rather than letting it go.

In addition to helping you get rid of excess water weight, there are many other benefits associated with drinking water. If you struggle with your appetite, drinking plenty of water can help you keep it under control. Water also helps to flush toxins out of your body and helps to prevent sagging skin.

So, how much water should you drink each day? The answer to this question can vary according to your weight and your activity level. But, in general, it is best to drink at least eight 8-ounce glasses of water each day. Don’t try to squeeze all of this water into your diet in a short period of time, however, as consuming too much water in a very short period of time can lead to water intoxication. In addition, in order to get the greatest benefits from water, it is best to drink it throughout the day rather than all at once. To help burn extra calories, try chilling the water beforehand as well, as it takes more calories for your body to process cold water than it does to process water that is room temperature.

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Adding a Weight Training Program to Your Workout Routine

Saturday, March 28th, 2009

Weight Training

If you are putting together a fitness routine to help you look and feel better, it is a good idea for you to incorporate weight training into your routine. Many women who are looking to lose weigh and improve their physical appearance stay clear of weight training because they are afraid of bulking up and looking even bigger or more “manly,” but the reality is that there are many benefits associated with weight training. In addition, by creating the proper weight training routine, you can make your body healthier and more toned without actually building large, bulky muscles.

Reaping the Benefits of Weight Training

Aside from making you look good, weight training offers all of the following benefits:

· Burns fat
· Enhances your overall performance
· Improves energy levels
· Improves your balance
· Improves your immune system
· Improves your posture
· Increases “good” cholesterol (HDL)
· Increases your metabolism
· Makes your muscles stronger
· Makes your bones stronger
· Reduces the risk of developing osteoporosis
· Reduces your chances of developing diabetes
· Reduces your chances of getting injured
· Tones your muscles

Getting the Most from Your Weight Training Regimen

In order to get the most from your weight training regimen, you may want to consider getting in touch with a personal trainer. He or she can show you how to use different types of machines and the proper form for using these machines as well as for using free weights. This way, you can be certain you are exercising your muscles properly and that the routine you have developed is well-suited to your personal goals. After you learn how to use the machines and free weights properly, you don’t necessarily need to continue using the services of the personal trainer – but be certain to keep weight lifting an integral part of your routine.

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Choosing Accessories for Your Treadmill

Thursday, March 26th, 2009

Many people do not realize it, but there are many different types of accessories you can add to your treadmill in order to get a more effective and enjoyable workout. While some of these accessories may be included with the treadmill when you purchase it, you can also purchase these accessories separately in order to enjoy the benefits these accessories have to offer.

Get Reading with a Reading Rack

If you are looking for something to do while working out on your treadmill, you might want to consider adding a reading rack to your treadmill. With a reading rack, a magazine, book or newspaper can be easily mounted for you to read as you workout. One word of caution: don’t let your reading stand between you and getting an effective workout. If you can’t read and workout at the necessary speed and with the proper posture, you might want to save your reading for another time.

Hold it with a Caddy

You might be surprised by how much you use a caddy with your treadmill. At the very least, you will want some sort of caddy or drink holder to hold your water while you workout, but you may also want the caddy to hold your MP3 player, a remote control for your stereo or television, Kleenex, or even your keys.

Stay Comfortable with a Floor Mat

Placing a mat beneath your treadmill isn’t just about keeping your floor safe, it also helps to reduce the vibrations and the amount of noise made by the machine. As a result, your workout is more comfortable for you.

Keep it Clean with a Cleaning Kit

A treadmill cleaning kit will help you keep your treadmill looking good and functioning properly. Items found in these kits include applicator wands, cleaning solution, scrub brushes and instructions for using the kit as effectively as possible.

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5 Healthy Snacks to Eat While on the Go

Tuesday, March 24th, 2009

If you are someone who travels on a regular basis, you may have discovered that eating healthy can sometimes be quite difficult. After all, if you are always on the go, you simply don’t have the time to prepare several healthy meals per day. With these five healthy snack ideas, however, you can easily eat on the go without breaking your pocketbook.

Healthy Snack Idea #1: Peanut Butter and Jelly Sandwich

Remember all of those peanut butter and jelly sandwiches you used to eat when you were a kid? Well, your mom had good reason for feeding them to you – not only are they tasty and easy to prepare, they are filled with nutrients as well. Make your sandwich even healthier by making it with whole wheat bread rather than white bread.

Healthy Snack #2: Mixed Nuts

Mixed nuts are another healthy treat for you to snack on. Even better, mixed nuts don’t require any preparation at all. Not only are mixed nuts filled with protein, they also help you stay feeling full so you won’t be tempted to snack on unhealthy treats instead. You can save yourself even more money by purchasing a large container of mixed nuts and then portioning it out into sealable plastic bags. Or, consider purchasing roasted peanuts rather than mixed nuts for even greater savings.

Healthy Snack #3: Dried Fruit

Dried fruit is a great treat to take with you while on the road. It is much easier to throw some dried fruit in your backpack or briefcase than it is to carry fresh fruit with you. Yet, you still enjoy all of the same benefits of fresh fruit without the hassles.

Healthy Snack #4: Granola Bars

Granola bars can help satisfy your sweet tooth while also being easy to carry with you wherever you go. These little treats are full of nutrients and vitamins to provide you with extra energy, but do not have the high levels of sugars and fats you will find in a candy bar.

Healthy Snack #5: Beef Jerky

Believe it or not, beef jerky can be really quite good for you. Not only will a piece of beef jerky provide you with a great deal of protein, it is relatively low in calories. This will help provide your body with the energy it needs between meals without causing you to pack on the extra pounds.

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The Importance of Including Sleep in Your Workout Routine

Sunday, March 22nd, 2009

So, you have decided to get into shape. You have purchased your home workout equipment and you have worked out a new diet plan, but have you also worked out a schedule that allows you to get plenty of sleep each night? Believe it or not, getting a good night’s rest is an important part of staying healthy and getting fit. In fact, there are many benefits to getting plenty of sleep each night.

When you go to sleep each night, your muscles have the opportunity to grow because tissue repair takes place during the night. This is also when Human Growth Hormone is released, which helps to increase your body’s ability to burn fat. The blood supply to your muscles is also increased while you sleep.

In addition to helping with muscle growth, getting a good night’s sleep also helps give your boy more energy. By getting plenty of sleep each night, you also help improve your memory as well as your reaction time. Of course, by getting enough sleep each night, you will also feel less of a need to drink sugary beverages or beverages that are high in caffeine.

If you are having trouble getting to sleep at night, you might want to consider trying the following things:

· Avoid consuming caffeine at night
· Avoid exercising when it is close to bed time
· Avoid taking naps during the day
· Drink herbal tea before going to bed
· Go to the bathroom right before you go to bed
· Listen to music as you try to get to sleep
· Purchase a good mattress and pillow
· Take a warm bath before bed
· Wear an eye mask or purchase window shades to make your room completely black
· Wear earplugs while trying to sleep

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The Effects of Alcohol on Your Weight Loss Program

Friday, March 20th, 2009

If you are trying to lose weight or to otherwise get into shape, you might want to take a look at the amount of alcohol you consuming. Many people fail to realize just how many calories they are sucking down when they drink their favorite alcoholic beverage. In addition, consuming alcoholic beverages can put up a number of other roadblocks between you and getting in shape.

If you take a closer look at the nutrition label on your favorite alcoholic beverage, you will probably be quite taken aback by the number of calories they have in them. Just one beer, for example, generally has about 150 calories. Just one ounce of 80 proof hard liquor, on the other hand, has about 64 calories while 100 proof has 80 calories. Mixed drinks are also high in calories as well as sugars.

In addition to loading you up with calories, alcoholic beverages also stand between you and getting in shape because alcohol actually prevents your body from burning fat. Your liver will be too busy burning up the alcohol, which means it can’t spend time burning fat. It also leads to frequent urination, which can then lead to dehydration. In some people, alcohol consumption also stimulates the appetite and it can actually prevent the absorption of certain vitamins. So, not only will it make you want to eat more, your body won’t be able to effectively use the vitamins it receives from the food you do consume.

While this doesn’t mean you have to cut alcohol out of your life forever, you should certainly consider cutting back on how much you consume if you enjoy drinking on a regular basis. Otherwise, you are likely to become quite frustrated as you experience little success with your weight loss efforts.

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Exploring the Advantages of Using Indoor Workout Equipment

Wednesday, March 18th, 2009

Now that the weather will be warming up soon, you are probably getting pretty excited by the thought of heading outside for your regular workout. While there are certainly many advantages to working out outside, however, it is important to keep in mind that there are also benefits to working out indoors. As such, you might want to consider developing a routine that allows you to enjoy both inside and outside workout opportunities. This way, you can get the best of both worlds. Here’s a look at some of the advantages to owning workout equipment that allows you to workout inside.

Give Yourself Some Variety

One of the greatest benefits to using indoor workout equipment is that it makes it far easier for you to vary your workout routine. Since most equipment comes pre-programmed with a number of different routines, you can choose a different one every day of the week. This will help you avoid hitting a plateau while also making your workout more fun and interesting for you.

Change Your Speed

While you can certainly vary your speed while working out outside, it is generally easier to monitor your speed and to be certain you are consistent when working out inside. When on a treadmill, for example, you can set your target speed and the treadmill will help push you to stay at that speed. When working out outside, on the other hand, it is a bit easier to cheat yourself by slowing down. Furthermore, you don’t have to worry about unexpected obstacles getting in your way and slowing you down even further.

Stay Out of Danger

Unfortunately, there are many perils that you may face when heading outside for a workout. When going on a job through the park, for example, you may encounter criminals, aggressive dogs or even potholes or other dangerous obstacles. As a result, you need to be continually aware of your surroundings. W hen you workout inside, on the other hand, you can allow yourself to zone out, watch television or listen to your music without fear of danger.

Keep Out of Bad Weather

Throughout these winter months, you probably spent a great deal of time working out inside in order to avoid the cold weather. Now that spring is here, however, you may still have some bad weather to avoid. Those rainy spring days are not much fun when working out. Similarly, the hot sun and humidity during the summer can make workout out outside quite unpleasant.

Enjoy the Convenience

There is no doubt that having indoor workout equipment is far more convenient than going outside for your workout. Not only is it easier to access all of your gear, it is much easier to get a drink of water or to use the bathroom if the urge hits when you workout at home. Of course, it also makes it really difficult for you make excuses for not doing your homework.

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Four Rules for Building Great Abs

Monday, March 16th, 2009

Are you trying to achieve killer abs like the ones you see on the commercials for exercise commercials? While getting great abs is not really as simple as these commercials often make it seem, it is possible to get great looking abs if you follow a few simple rules of thumb.

Ab Rule #1: Watch What You Eat

Exercising simply isn’t enough to help burn the fat and achieve great looking abs. You also have to keep a closer eye on the foods you eat. Consuming too many foods that are high in calories and/or fat will keep the fat hanging around your midsection. If you want the muscles you build to show, you need to remove the fat that is hiding them. So, count those calories and make sure you are eating plenty of fruits, veggies and foods high in protein. Similarly, try to stay away from foods that are processed and other “junk” food that will only add more fat to your waist.

Ab Rule #2: Give Them Rest

The number one rule when it comes to building muscle is to give those muscles time to rest in between workouts. Yet, many people overlook this rule when it comes to their abs. In fact, they have a tendency to overwork their abdominal muscles. If you do hundreds of crunches every day, you are going to overwork your abs and you won’t be giving them the time they need to repair themselves and to grow.

Ab Rule #3: Remember the Rest of Your Body

Focusing solely on crunches in an attempt to build up your abs will slow down your progress. Rather than working on only your abs, focus on working other major muscle groups as well. Believe it or not, working on other muscles also helps give your abs a workout. In addition, be sure to workout all of your abdominal muscles, including your obliques and your lower abs.

Ab Rule #4: Give Your Core a Workout

In addition to looking great, another benefit to building up your abs is the fact that having a strong torso improves your posture, reduces your risk of injury and decreases your back pain. Therefore, when developing a workout plan, you should also focus on building the core muscles that you don’t necessarily “see” in addition to the ones that you do.

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Preventing Loose Skin After Losing Weight

Saturday, March 14th, 2009

If you are on a weight loss program and you are trying to lose a significant amount of weight, you may be feeling a bit concerned about possibly being left with loose skin after successfully losing weight. Unfortunately, being left with lose skin is a very real possibility after a significant weight loss. At the same time, if you keep a few general rules of thumb in mind as you develop your weight loss strategy, you can minimize the possibility of being left with excess skin after you lose weight.

Your skin is naturally elastic and can change along with your changing body size. When a woman becomes pregnant, for example, her belly expands significantly and her skin is generally able to return to normal afterward. Still, there are some factors that will impact how well your skin is able to bounce back after losing weight. Namely, the amount of extra weight you are carrying, how long you have been overweight and your age will all contribute to how well your skin is able to return to normal.

To help your skin change with your changing body, it is also best to lose the weight slowly. If you lose just 1 to 2 pounds per week, your skin will have a better chance of returning to normal. Similarly, if you work on adding lean muscle to your body as you reduce your body fat, you will be able to more effectively reduce the appearance of loose skin. You can do this by combining weight training with cardio exercises.

By maintaining proper nutrition in your diet, your skin will also have a better chance of returning to normal. Including essential fatty acids, which are found in flax seed oil and fish oil, will help with this process as well.

If you still find yourself with left over skin after losing weight, you may need to consider undergoing surgery. Of course, you will need to discuss your options with your doctor in order to determine the route that is best for you.

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Getting the Most from Your Treadmill Workout

Thursday, March 12th, 2009

In order to get the most effective treadmill workout possible, it is important for you to know how to push yourself just enough without overdoing it. Since treadmills come with a variety of different speed settings, you need to understand how to use these speeds and when to change up your routine in order to make certain you are getting the most benefits possible.

Making Sure You Aren’t Pushing it Too Hard

When starting out with a treadmill routine, some people push themselves too hard too quickly. This can result in injury or burnout, which may cause you to give up on your routine before you really get started. If you find yourself having to hang onto the side rails or maintaining poor posture in order to keep up with the treadmill belt, you are probably going too quickly and need to slow it down a bit. Similarly, if you are overly exhausted following your workout, it is probably best for you to bring the speed down a notch.

Making Sure You are Pushing Hard Enough

On the flip side, it is easy to get yourself caught up in a routine that doesn’t provide enough of a challenge. If you fail to challenge yourself, you won’t improve your health or the shape of your body. Therefore, if your routine is starting to become too easy or if you have hit a plateau, try making some changes in your routine. For example, you may increase the duration of your workout, the speed or possibly even how often you workout each week.

In addition to increasing the speed, making changes to the incline of your treadmill can help you increase the intensity. But, you may need to increase the amount of time you spend on the treadmill during each session. Not only will this change help make your workout more effective, it will also help keep it more interesting and fun!

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Archive for March, 2009

Lose Excess Water Weight by Drinking More Water

Adding a Weight Training Program to Your Workout Routine

Choosing Accessories for Your Treadmill

5 Healthy Snacks to Eat While on the Go

The Importance of Including Sleep in Your Workout Routine

The Effects of Alcohol on Your Weight Loss Program

Exploring the Advantages of Using Indoor Workout Equipment

Four Rules for Building Great Abs

Preventing Loose Skin After Losing Weight

Getting the Most from Your Treadmill Workout

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