Why Stay Active?

Written by John Tiniakos

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I am a living example of this. Being a personal trainer, I spend most of my time training other people. I realized that throughoutrepparttar years of instructing others, my participation in these training sessions had gradually been decreasing. And because of my very busy schedule my personal workout periods have been decreasing as well.

When I went to my doctor for my last annual physical,repparttar 141806 results were a little scary. Both my blood cholesterol and blood pressure had risen to above normal levels. I thought, “How ironic is this? This can’t be happening to me.” My job is to help people lose weight, to become fit, and also to improve their cholesterol and blood pressure levels through exercise and nutrition.

This time, I wasrepparttar 141807 one who needed help. Yes, I had to admit to myself that I was human too, and not immune to any of these conditions, regardless of how much of an authority, in this field, I thought I was. When I took inventory ofrepparttar 141808 situation, I noticed that although my eating habits were good, I needed to exercise more. That wasrepparttar 141809 bottom line.

What I did was simple. Every evening (or at least 5 times per week), after dinner, I went for a brisk walk that lasted about half hour. I also made a point of going torepparttar 141810 gym 3 times a week for a one hour session.

I began with a cardiovascular workout that consisted of cycling or step climbing or a combination of both for 25 minutes. The level of intensity was fairly vigorous or comfortably vigorous. In other words, it was effective enough to burn 180-200 calories – according torepparttar 141811 cardiovascular machines.

In case you’re not familiar with these, most gyms have step-climbing machines, treadmills (for walking or jogging), rowing and skiing machines, etc. Most ofrepparttar 141812 modern ones keep track of your heart rate.

This is how it works. The machines have handle bars that are equipped with sensors which recordrepparttar 141813 pulse from your fingers andrepparttar 141814 palms of your hands. This is converted into your heart rate and is shown onrepparttar 141815 machine’s display. They also keep track ofrepparttar 141816 total calories burned,repparttar 141817 distance you would have traveled if you weren’t stationary, etc.

I followed that with a 30 minute strength training session. I usually concentrated on two body parts with two exercises for each. Each exercise consisted of 3 sets of 10-12 repetitions for each set.

For those new to weight training, let me explain something. If you don’t know how much weight or resistance to use, follow this method. Choose a weight that will tire your muscle completely by completing 10 to 12 repetitions. Ideally, you should do 3-4 exercises per body part if you haverepparttar 141818 time - this would be more effective.

Weight training, resistance training or strength training (they are allrepparttar 141819 same) is a crucial part of a good weight maintenance program. It’s a known fact that muscle increasesrepparttar 141820 body’s metabolism. Muscle mass burns calories. In other words,repparttar 141821 more muscle you have,repparttar 141822 higher your metabolism would be andrepparttar 141823 more calories you would burn. This is why it’s so important to complement your cardio session with strength training.

The cardiovascular workout helps to burn fat and to keeprepparttar 141824 heart, blood vessels, and lungs healthy. Weight training keepsrepparttar 141825 musculoskeletal system strong and preparesrepparttar 141826 body to take on any unexpected physically stressful situations that may arise, which may help prevent injury. It also helps to increase lean body mass, which in turn fuelsrepparttar 141827 body’s metabolism.

After 3 months of following this simple training method, I returned torepparttar 141828 doctor for follow-up blood tests. The results were very gratifying. Both my cholesterol and blood pressure had returned to normal levels.

The doctor congratulated me. And I was relieved to find out that prescribed medication was not necessary. I had gotten caught up inrepparttar 141829 typical North American lifestyle – working hard but not getting enough exercise.


1 Marmot MG, Syme SL, Kagan A, Kato H, Cohen JB, Belsky J., “Epidemiologic studies of coronary heart disease and stroke in Japanese men living in Japan, Hawaii and California: prevalence of coronary and hypertensive heart disease and associated risk factors”, retrieved 22 Nov. 2003 from

2 hypercholesterolemia-clinical-trials.com, “Dietary Research and Cholesterol Levels: Fine-Tuning Eating Habits”, retrieved 22 Nov. 2003 from

John Tiniakos is the author of NL Natural Weight Loss Program which can be found at http://www.nulife-weightloss.com/natural.htm. He also writes a free monthly newsletter with valuable news, tips and advice on diet, health and weight loss. For a free subscription go to http://www.nulife-weightloss.com/natural.htm.

Free Tips on Losing Weight

Written by Gary Gresham

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· Be aware of white foods, choose fruits and vegetables with bright colors. · Be cautious about bread, choose high fiber, whole grain loaves. · Have an apple before dinner, it fills you up and provides lots of fiber. · Keep moving, dance aroundrepparttar house while makingrepparttar 141650 bed and doing chores. · Brush your teeth after meals or have a breath mint, it helps to stoprepparttar 141651 urge to eat. Losing weight is not something that happens overnight just like gaining weight is not an overnight occurrence. Developingrepparttar 141652 right mind set and determination to achieving your weight loss goal along with a few sensible behavior changes will send you well on your way to achieving success. Understand how your thoughts, life experiences and attitudes about food and exercise influence your mind into making lasting lifestyle changes for long term success. I hope these free tips on losing weight will start you on your way.

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