So, you have decided to live a healthier lifestyle, have you?  Even if you are exercising on a regular basis and making better food choices, if you smoke, there is still a lot you need to do to improve your level of health.  The reality is that smoking can take years off of your life, even if you are working out on a regular basis and eating a balanced diet.  The good news is that you can regain your health fairly quickly if you stop smoking today.  Consider these facts:

· 20 minutes after you quit smoking, your blood pressure and heart rate drops.
· 12 hours after you quit smoking, the amount of carbon monoxide in your blood drops to normal levels.
· 2 weeks to 3 months after you quit smoking, your lung function increases and your blood circulation improves.
· 1 to 9 months after you quit smoking, the cilia in your lungs regain their normal function and your lungs are better able to handle mucus. The amount of coughing and shortness of breath you experience improves and your risk of infection decreases.
· 1 year after you quit smoking, your risk of suffering from coronary heart disease is cut in half when compared to smokers.
· 5 to 15 years after you quit smoking, your risk of stroke is reduced to the same level as someone who doesn’t smoke.
· 10 years after you quit smoking, your risk of lung cancer, mouth cancer, throat cancer, esophagus cancer, bladder cancer, cervical cancer and pancreas cancer increases.
· 15 years after you quit smoking, your risk of developing coronary heart disease is the same as a nonsmoker

If you are having a difficult time kicking the habit, you will be happy to know that there are a lot of self-help options available.  From gum to patches, from pills to hypnosis, there are a number of different methods for you to explore.  And, by putting the cigarettes out for good, you will make your workout routine even more effective.

Are you looking for a way to save some money?  With today’s difficult economic climate, finding ways to cut expenses from your budget is a must.  As a result, many people are choosing to cancel their gym memberships.  Thankfully, you can still get a good workout and maintain a higher level of health without needing a gym membership.  So, whether you are canceling your membership to save money or because you simply don’t enjoy the gym atmosphere, here’s a look at a few alternatives you can pursue in order to stay in shape without heading to the gym

Set Up a Home Gym

If room allows, setting up a home gym is more convenient than going to a gym and will save you money in the long run.  If your gym membership costs $50 per month, for example, you will save $600 per year by staying home rather than paying for your membership.  If you add in the cost of transportation, your savings will increase even further.  Of course, having your workout equipment at home is also far easier than having to head to a gym every time you want to workout.

Head to the Great Outdoors

Rather than go to the gym to run on the treadmill, head outside for your run.  Not only will this allow you to enjoy the great outdoor weather, it will also help you vary your workout by running on a naturally varied terrain.  Best of all – running outside is free!

Get Sporty

Another way to keep fit while keeping costs down is take up a sport.  Many communities offer tennis courts, basketball courts and even baseball diamonds that are free to public use.  Not only is this less expensive than maintaining a gym membership, it is a great way to stave off boredom while staying fit.  In addition, playing sports offers opportunities to socialize with friends and family.

Are you feeling a bit nauseated after your cardio workout?  Is your throat sore afterward?  Do you feel stuffed up or seem to develop other respiratory problems?  Believe it or not, your problems may be stemming from the way you breathe during your workout.

If you are getting a good cardio workout, but you are not using the proper breathing technique, you may start to huff and puff in a way that is not providing your body with the best oxygen flow.  Not only can this lead to poor oxygen circulation, it can also cause your throat to get tried out, which can lead to feelings of nausea or make it feel as if breathing is more difficult than usual following your workout.

Most experts agree that the best breathing patter is to breathe in through your nose and out through your mouth.  By breathing in through your nose, you help prevent the drying out of your throat while also getting your body in a good breathing pattern. 

When you first start to work out, breathing in through your nose and out through your mouth may feel uncomfortable, particularly if this is not the way you naturally breathe. When breathing in through your nose, for example, you may not feel as if you are getting enough air intake.  Nonetheless, you should push yourself to stick with this breathing pattern, particularly if you are experiencing feelings of nausea or other problems following your regular workout.

In addition to concentrating on breathing in through your nose and out through mouth, you should also try to create a breathing rhythm.  For many people, a 2-count rhythm works best.   With this rhythm, you breath in through your nose for two counts and then out through your mouth for two counts.  You may need to play around with the count and vary the rhythm, however, to find a count that is comfortable for you.  Once you have established a good rhythm to fit with your pace, you should be able to get the oxygen flow you need and you will feel good after your workout is over rather than feeling ill.

Are you a steak-lover?  If you have a weakness for steak, but you are trying to maintain a healthy weight or even lose a few pounds, you might want to take a closer look at the nutritional information of some of the most popular cuts of steak.  While we all have our favorite cuts, you may make an adjustment to the cut that you select when you see how various cuts of steak measure up in terms of calories, fat and protein.  Here’s a look at some of the most common cuts of steak and the nutritional information when comparing an 8 ounce raw piece of each cut of meat:

· Rib-Eye – 592 calories, 48 grams of fat and 40 grams of protein
· Filet Mignon – 592 calories, 48 grams of fat and 40 grams of protein
· T-Bone – 496 calories, 35 grams of fat and 40 grams of protein
· Flank – 352 calories, 16 grams of fat and 24 grams of protein
· Top Sirloin – 306 calories, 11 grams of fat and 50 grams of protein

By knowing how much protein each cut of steak has to offer, you can better balance the protein intake with the calorie and fat intake of each piece of meat.  Bearing this in mind, it looks like top sirloin is the best all-around cut of meat, as it provides the greatest amount of protein while also costing the lowest number of calories and grams of fat.  Of course, if you are a fan of the other cuts of meat, it won’t throw your body out of whack to enjoy that cut once and awhile.  Just try to save those cuts of steak for special occasions so you can keep your body at the best level of health possible.

Treadmill Purchasing Tips

If you are in the market for a new treadmill, there are several basics that you need to take into consideration when trying to decide which one is for you.  With so many different models and styles available, sorting through all of your options can become overwhelming and confusing.  By keeping these basics in mind, however, you will be able to quickly and easily narrow down your choices in order to select the treadmill that best suits your needs.

Considering Price

Of course, the price of the treadmill is one of the most important things for you to consider when purchasing a treadmill.  While it is possible to purchase a treadmill for a few hundred dollars, you need to be prepared to spend over $1,000 if you want to purchase a quality treadmill.

Choosing the Right Horsepower

Horsepower is another factor to take into consideration when purchasing a treadmill.  If you only plan to walk on your treadmill, a model with a low horsepower rating may suffice.  If you think you might eventually jog or run on the treadmill, however, you should look for one that offers at least 1.5 to 2.5 horsepower.

Making Your Workout Smooth

Your level of comfort while working out will be a major factor in determining your level of motivation.  Therefore, you want to be certain to select a treadmill that offers a smooth workout.  It is a good idea to workout on the treadmill before you purchase it in order to make certain it is a comfortable fit for you.  You should also consider the width and length of the belt, as you want to be sure to have plenty of room to reach your full, natural stride.

Keeping Noise to a Minimum

Some treadmills can be quite noisy, which can certainly be a major distraction while working out – particularly if you are planning to listen to music or watch television while working out.  Again, hopping on the treadmill at the store and giving it a test run will help you determine whether or not the noise level is acceptable.

Making Sure it Fits

Finally, some treadmills can be quite bulky.  While you have to purchase a treadmill that is somewhat large if you want to have a durable model to use, you also need to make certain the treadmill you purchase will fit well in the space you have available.

If you are trying to lose a few pounds, working out isn’t the only answer.  In fact, the answer to living a fit and healthy lifestyle is to combine a well-balanced diet with an active lifestyle.  When looking for ways to cut down on calorie intake, however, many people fail to realize just how many calories they drink on a regular basis.

If you are someone who enjoys drinking soda, you may be piling on more pounds with your drink than you realize.  Considering the fact that every 3,500 calories you consume beyond the calories your body burns will result in an extra pound of fat, you can’t afford to take in 200 extra calories with every soda you drink.  Try drinking diet soda or find other sugar-free alternatives that won’t back on the pounds.

While you might think you are safe with fruit drinks, these beverages are also filled with calories.  Of course, if you are going to consume 200 extra calories with a beverage, drinking fruit juice is a healthier alternative.  But, when it comes to getting your daily-recommended fruit intake, it is far better to eat fruit than to drink it.

Milk can also be your nemesis when it comes to taking in too many calories.  If you drink whole milk, your waistline and your arteries will thank you if you switch to 1% or skim milk.  If you don’t like the taste of these reduced fat milks, you might want to gradually make the switch.  For example, you can step down from whole milk to 2% before going down to 1%.  Or, you may even want to get 2% and mix it with whole milk so you step down even more gradually.

Finally, those holiday beverages and lattes you might like to drink on occasion are also filled with more calories than you may realize.  A 16 ounce Gingerbread Latte, for example, has well over 300 calories while the same sized eggnog latte comes in at close to 500 extra calories.  Peppermint mocha, pumpkin spice mocha and hot chocolate will generally come in at around 400 calories each.

So, while no one is saying that you have to completely deprive yourself of the beverages you love, try to consume them in moderation so you can keep your weight and your level of health under control.

Are you a senior who is interested in getting in shape?  If so, you may be considering purchasing a treadmill.  While a treadmill offers a great way to stay in shape or to improve your level of fitness it is important for you to take steps to avoid one common mistake that is routinely made by seniors:  hanging on to the armrails.

While handing onto the armrails is something that people of all ages have a tendency to do, it is even more of a problem in the senior age group.  This is particularly true for those who are have never worked out on a treadmill, which leads to a lack of confidence.  Seniors are also prone to being worried about maintaining their balance, which is complicated even further by hip replacement surgeries and other types of surgeries that typically befall seniors.

Taking Steps Toward Letting Go

If you are feeling nervous about letting go of the armrails on your treadmill, it is a good idea for you to take things slow and to slowly build up your confidence.  Rather than pushing yourself to walk or run hard, move at a speed at which you can comfortably use the treadmill without hanging on. 

If you are new to using a treadmill, it is essential for you to stay clear of hanging onto the handrails when you first get started.  Once you get yourself in the habit of hanging on, it can be even more difficult for you to let go.  The bottom line is that you should walk normally and naturally while on the treadmill.  This way, you can get the most effective workout from your treadmill while also avoiding the potential of injuring yourself while walking in an unnatural manner.

When you jump on your treadmill, you may be tempted to grab hold of the armrests to provide you with a little extra support.  While this may seem like a good idea, particularly  if it makes it possible for you to seemingly move a little faster, there are many reasons why you should let your arms swing freely rather than hanging on.

Maintain a Proper Posture

One reason to let your arms swing freely is simply to maintain proper posture.  When you hang onto the armrests, you tend to bend your back a little, particularly if you are tall.  As a result, you may experience back pain and other spine-related aches and injuries.  By swinging your arms freely, you reduce the amount of stress you place on your back and reduce your chances of suffering from injuries.

Build Muscles

Another reason to swing your arms freely is to aid in muscle building.  Even if your goal is to lose weight, building muscle mass will help your body work more efficiently at burning calories.  Furthermore, performing only cardio exercises without building muscle can actually lead to a loss of lean muscle mass.  By working out on the treadmill with your arms swinging naturally, on the other hand, you will build up your core muscles and enjoy all of the benefits your treadmill provides.

Burn More Calories

If your goal is to lose weight, you certainly don’t want to do anything that will reduce the amount of calories you burn.  After all, who wants to workout for hours every week only to see no results?  While you will still burn calories while hanging on to the armrests, you will reduce the number of calories you burn during your workout.  In fact, you can reduce the calories burned by as much as 25% when you hang on to the armrests!  So, do yourself a favor and, unless you have been specifically told by a doctor to hold onto the armrests, let them go and enjoy an improvement in your workout results.

Whether you are engaging in a strength training routine, a powerlifting routine or a bodybuilding routine, you may be wondering how far you should push your body.  While some people believe you should lift as much as you can comfortably lift for a pre-determined number of repetitions, others believe that following the “training to failure” method is the best way to lift weights.  But, what exactly does training to failure mean, and what are the pros and cons of this philosophy?

Understanding Training to Failure

As the name implies, training to failure involves continuing to pump the weights until you cannot lift anymore.  As such, you don’t have a predetermined number of repetitions. Rather, you select the weight you would like to lift and you continue to lift that weight until your muscles cannot handle any more repetition.  Although there are no predetermined number of reps involved with training to failure, you should generally choose a weight amount that allows you to engage in 7-12 repetitions before your muscles become exhausted.

Pros and Cons of Training to Failure

Although many people within the weight training industry agree that training to failure helps achieve larger muscle gains within a shorter period of time, this method of weight lifting puts you at a greater risk of suffering from injury.  This is particularly true if you are inexperienced with weight training.  Furthermore, training to failure is a form of overtraining, which means it puts more stress on your muscles and takes it longer to recover from the workout.  Therefore, if you do engage in training to failure practices with your weight lifting routine, it is important to provide your body with plenty of time between workouts to properly recover.

Are you looking for a way to get more protein in your diet?  While experts agree that most Americans do not need to get more protein in their diets unless they are serious athletes, in which case they may need to consume a little extra protein, you diet and workout routine may benefit from adding extra protein to your diet. 

You may be surprised to learn that there are actually many different types of protein out there for you to select from.  One of these types of protein is whey protein.  But, what exactly is whey protein and why might you want to include it in your diet?

Manufacturing Whey Protein

You may be surprised to learn that whey protein is actually a by-product of the cheese manufacturing process.  So, when cheese is made from cow’s milk, whey protein is made as well!  This is why whey protein contains a number of different nutrients and essential amino acids. Consuming foods containing the essential amino acids is important, as our bodies cannot produce these amino acids and the only way we can get them is through the foods we eat.  These essential amino acids include:

· Histidine
· Isoleucine
· Leucine
· Lysine
· Methionine
· Phenylalanine
· Threonine
· Tryptophan
· Valine

The Benefits of Using Whey Protein

If you do need to get more protein in your diet, there are many benefits associated with choosing whey protein.  Some of these include:

· It is absorbed quickly by the body
· It increases lean muscle mass
· It assists with fat and weight loss
· It is increases energy levels
· It improves the function of the immune system
· It helps stabilize blood sugar levels
· It encourages the growth of bone

Some research has also indicated that consuming whey protein can help prevent prostate cancer as well as chronic periodontal disease.