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Monday, August 25, 2008

Do's & Don'ts of Cardio:

Relax before and after every Cardio session.

When jumping rope, don't jump as high as you can just jump high
enough for the rope to pass under your feet.

When running, take short brakes every few meters, if you feel your
heart is way too jumpy and have troubles breathing stop and rest
for a few minutes, relax, have a drink of water and if you feel
fine continue.

Don't wear formal shoes, heels or similar shoes. Always wear tennis
shoes, sneakers or similar type of shoes.

Don't skip on a hard surface. You might hurt your tendons and
ligaments.

If you feel dehydrated drink water until you're satisfied, but not
too much. When jogging, walking or other similar activity always
take water with you.

Don't over train this is sort of bad for you, just do as much as
your body can take not over.

Clothes are important; they depend on whatever Cardio activity
you're doing. For example, don't wear jeans when running; wear a
t-shirt not a dress shirt for Gods sake! And remember that the
clothes you wear shouldn't be tight or you'll feel uncomfortable.

Equipment is also important; make sure you have the right
equipment. Don't take a soccer ball to a basketball game!

Try working out in the shade out of the sun, trust me you'll feel
much more comfortable and you ll be away from the harmful UV rays.

Wear sunglasses if doing an outdoor exercise, for some reason
you'll feel less hot with them on.

The most important thing, have motivation! Let it be a special
someone, a boyfriend or a girlfriend, the way you look, etc.
Doesn't matter, make sure you have one and you'll see that
you'll work harder for your goal!

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Tuesday, August 19, 2008

Fun Ways To Do Cardio

Ok, many people find exercise boring; this doesn't have to be
the case with you! There are many ways of keeping cardio fun,
here are some ideas:

Have a Training Partner! Have a friend exercise with you.

Walk/Run/Jog with your dog. Not only is it fun, but you get
to meet people too.

Play sports such as paintball or Airsoft. Not only does it
require many people to play but the thought of having a
paintball or a plastic BB hitting you in the head makes you
run pretty fast when being shot at! Best of all you can play
for hours and you won't notice how much you've run! And
believe me you run a lot!

Exercise with your favorite music! Any type of music will
work, it will keep your mind away from being tired and you'll
feel more energetic.

Watch TV while doing stationary exercises like stationary
bike if you're doing it at home.

And why just do the same exercise without adding a spark to
it? Invent a game with a cardio workout! Not only will it be
fun, but someone else will be there with you, your only limit
is your imagination!

Playing games such as basketball, paintball, football, tennis,
racquetball, water polo, etc. Are great fun, not only for you
but to your friends also, you won't feel like you're doing
exercise because your mind is set on it being a game when
you're actually burning hundreds of calories!

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Monday, August 11, 2008

A Look At Modern Diets
By Jake Fannin

Zone, Atkins, Slim Fast, Blood Typing, Metabolic, Glucose Revolution

There are quite a number of diets out there and it can be quite a feat to
figure out which one is best for you. I'll summarize each of these
diets and make a recommendation as to which I consider the best.

First let me say that there is a bit of a misconception concerning diets.
A lot of people consider that they don't need to concern themselves
with diets unless they want or need to lose weight. EVERYONE needs
to take a look a their diet. Your diet determines how your body will
operate and when you step out of the bounds concerning how your
body burns food you, to a lesser or greater degree, hamper your
progress.

Here's a quick look at these diets:

Zone: A sophisticated diet. This diet details how much food you
need based on your protein requirements and spreads meals
evenly throughout the day. It's philosophy is that most everyone
functions best when 40% of your calories come from
carbohydrates, 30% comes from protein and 30% from fat. It
focuses heavily on regulating insulin levels and hormones.

Atkins: This diet, especially in the beginning phase, is a high
fat, high protein diet. It's one of the first diets to step away from
the carbohydrate diet that the AMA has been recommending for
the last 15 years. It's not based on caloric restriction to lose
weight. Rather, it uses a state called ketosis. This is where
you limit carbs so much that your body is forced to break
down fat to get enough glucose (the sugar your brain needs
for fuel). You can burn off a lot of fat quickly with it.

Slim Fast: This diet is based on calorie counting. It's a high
carb diet that basically uses the old fashioned "starvation
technique" to lose weight.

Blood Typing: This diet recommends eating based on your
blood type. It theorizes that blood types developed due to
dietary changes that happened as man evolved. For
example: "O" should be meat eaters while "A" should be
vegetarians. This is because "O" (the first blood type) was
man's first blood type, when he ate meat mostly. While
"A" (the next evolved blood type) was the primary type of
man as he moved to an agricultural society and began to
eat more vegetables.

Metabolic Typing: This diet focuses eating according to
the diet of your particular heredity. For instance, the
American Eskimo eats nothing but meat and fat and has
very low rates of heart disease and are generally
healthy. The Mediterranean diet, however, is based on
eating more carbs and couldn't tolerate an Eskimos
diet. This diet, like the Zone, uses food as a 'drug' in
order to not only lose weight and get in shape but also
to cure chronic physical problems.

Glucose Revolution: This diet is based on the glycemic
index. This is an index that measures carbs based on
how quickly they are turned into glucose and raise
your insulin levels. It focuses on eating complex
carbs over simple ones but has a lot of the same
messages that the AMA recommends.

So which of these diets are best? Is it possible that
one diet can fit all? The answer is yes. A diet can work
for everyone if it is based on the fact that everyone is
different. There are three diets above that do this: the
Zone, Atkins, Metabolic Typing. Of these three I
recommend the Zone over all of them (also taking into
account some of the Metabolic Typing diet's
recommendations). It's based on genetics and
accounts for the differences of people. It is a diet that
is very precise and requires more on your part than
the others. What other diet has Olympic athletes
used to enhance performance and been shown by
studies at universities like Harvard to be the best in
reducing heart disease and diabetes? If you're not
ready for the type of commitment that it requires,
however, then I recommend Metabolic Typing next
followed by Atkins.

I recommend that you get one of these books
yourself and read all about the diet that interests
you the most. You need to get all the information
you can to follow a diet closely in order to get all
it's benefits.

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Monday, August 04, 2008

Low Calorie Recipe

Oven Baked Salmon Soup

5 (8 oz.) bottles of clam juice
3 Tbs. soy sauce
4 cloves garlic, minced
2 Tbs. minced fresh peeled ginger
1/2 tsp. ground coriander
4 cups packaged coleslaw mix
4 (6 oz) salmon fillets
1/2 cup chopped fresh cilantro
2 scallions, chopped
2 tsp. toasted sesame oil

Preheat oven to 375 degrees Fahrenheit. Combine
clam juice, soy sauce, garlic, ginger and coriander in a
medium saucepan. Bring to a boil; simmer for 5
minutes. Cover and keep warm. Scatter coleslaw mix
over bottom of a 12x9 inch baking dish. Neatly arrange
salmon fillegs skin side down over vegetables. Pour the
broth over salmon.

Loosely cover baking dish with alumnium foil, and bake
for 15 - 20 minutes or until salmon is just cooked
through and flakes easily. Using a metal spatula,
transfer each salmon fillet into a shallow soup bowl.

Circle each serving with a portion of vegetables, and top
with broth. Garnish with cilantro, scallions and sesame
oil. Makes 4 servings. Each serving is approx. 1 piece
of salmon and 1 2/3 cups broth and vegetables.

Health info: Each serving has approx. 271 calories, and
1 g saturated fat, 97 mg cholesterol.

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