Ten Exercise Tips for Weight LossWritten by Kathy Burns-Millyard
If you're trying to lose weight, starting an exercise plan can help accelerate weight you lose, and rate you lose it at. Exercising smartly is first step, so here are a few brief tips to get you started:
1. When you decide itís time to start working out, start slowly and realize it will take some time to see results. Don't get discouraged if you don't achieve your fitness goals after first week... many people make this mistake and end up abandoning their plans because of it. They feel that if they really push their bodies they can lose more weight in a couple of work outs, and your body simply doesn't work that way.
If you try to push your body too much in first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins race.
2. Check your weight before you start new exercise routine and then try to limit yourself to checking only weekly. If you keep checking for changes frequently, you'll be disappointed to not see radical changes immediately. It might be one or two weeks before you notice any change.
One thing you also need to be aware of: If you start exercising and working out as a way to lose weight, you could find yourself initially disappointed. Because when you work out, you start building muscle. And muscle weighs more than fat. So many people will start losing fat while they're building muscle, and not notice any change on actual weight scale.
So instead of worrying about what scale says, try taking your measurements before starting your weight loss exercise program, and notice how your cloths fit. Then each week, take your measurements again, and try on exact same cloths to see how they're now fitting. Usually you'll notice you're losing inches, and your clothes are fitting better - even if scale says you haven't lost any weight.
3. When you do notice changes, reward yourself. No, not goodies like chocolates or sweets. Reward yourself with a movie, a day off, or fun shopping spree.
Rewards can keep you going. It is a good idea to save on money that you wanted to spend on ice creams and chocolates and then treat your self to something more substantial.
4. You can, and should, take a day off from exercise every week. Make it part of exercise routine. Your body needs a day off from heavy activity, exercise and workouts, so be sure to schedule it in as part of your actual routine, to make sure you're taking care of it properly.
5. Exercise out doors as much as possible. There are two advantages of exercising outside: First, it gives your body a chance to get much needed fresh air and sunshine. The sun also gives you a healthy does of Vitamin D. Secondly, Being outside, seeing everything going on around you, being around other people, smelling and hearing world... all of these assaults to your senses help perk up your mood, keep you happy, and keep you motivated to continue with your exercise and weight loss plans.
6. Try collecting information about exercise and fitness in general, or researching different types of exercises. There are a lot of ways you can work out at home, and extensive research has been done on exercise in general. Plenty of this information is easily available.
Body Fat Distribution FactorsWritten by Laura Ciocan
Most men and women put on weight differently. But on what makes fat settle in a preferential way, there is little evidence.
Scientists ascertained that specific body shapes are: android shape, or apple shape, common among men (fat deposits on middle section of body, mostly on abdomen) and gynoid, or pear shape, more common among women (fat deposited on hips and bottom). There is also third type of body shape: ovoid shape, not differentiating between men and women. With this type we can speak of an over-all general coverage of bodyfat.
Thinking of many cases of exceptions, I try to find out in what follows if there is a strict specific fat pattern distribution for men and women and what are factors influencing fat distribution. And I find this interesting not in as much as aesthetic side is concerned but from health perspective.
Being overweight or underweight are characteristics depending on many factors: you are genetically overweight if you have a family history of overweight parents/relatives. Also, nervous system plays an important role in balancing body weight: serotonin and endorphins send signals to brain that induce need to eat or on contrary. There is also CCK hormone which transmits brain signals on state of satiety - it decreases hunger.
While generally, body weight is influenced genetically, hormonally and by body maintenance condition (the activity routine), it seems that fat distribution is influenced by age, genetic inheritance, race, but to a greater extent by gender specific hormones. They are responsible for distribution of fat in certain zones of our bodies: thus, estrogens which are responsible of typical female sexual characteristics will influence fat deposition in pear format, favouring its laying on hips, thighs, and belly, while testosterone will "lead" fat mostly towards tummy and upper body.
Latest studies show that men's tendency towards gynoid format has increased in past 30 years (one study shows a growth of 2 inches in men's hips in past 30 years). According to researches as John R. Lee, M.D (specialist in natural progesterone therapy), Dr. Jesse Hanley and Dr. Peter Eckhart, it seems that modern life exposes people to increased amounts of estrogen and estrogen-like substances (xenoestrogens or foreign estrogens). Sources of these substances can be plastics, plastic drinking bottles, commercially raised beef, chicken and pork, personal care products, pesticides, herbicides, birth control pills, spermacide, detergent, canned foods and lacquers. The problem is that increased estrogen levels in men not only make their hips fatten but are main risk factor for disease such as prostate enlargement and cancer.
Also, for women, android pattern fat distribution should raise questions with regard to hormonal imbalances, such situations being a potential cause for health problems such as polycystic ovary syndrome.