A Fitness Routine Geared Specifically For Women Who Want A Great Body Fast

By Chris Tan

A fitness routine geared specifically for women is an
excellent way to lose weight and gain a healthier you.
However, it is important to remember that with any fitness
regimen, hard work and dedication are needed for success.

The women of today live a hustle and bustle lifestyle that
leaves them no time for anything extra. For this reason,
time is the number complaint as to why women fail at
exercise routines. In addition, it places an emphasis on the
quick fix of diet pills and teas which can be harmful and
generally don't work. To achieve the much desired 'quick
result" women need to adopt specific exercise routines.

High Intensity Workouts.

Intensity is the key when it comes to fitness trainings.
Whether you are doing cardio exercise or weight training
exercises, you have to know that the higher intensity of
your workout, the more calories you will be burning. For
example, a person who jogs for 5 days a week will be losing
less calories and fats as compared to one who runs for 3
days a week. That is how much a difference intensity levels
can make.

For maximum intensity levels, do short bursts of exercises.
For example, do sets of sprints and then rest instead of
long distance jogging. Long distance jogging will not
increase your heart rate as much as sprinting does. With
high intensity workouts, you will no longer need hours of
exercise to see results.

Training with Weights.

Training with weights is the best way to increase your
metabolism. In weight training, the heavier the weights and
the more lifting you do, the more your metabolism increases.
In addition, the higher intensity of your weight training
will increase your metabolism for twenty-four hours.

The best workout is a combination of both cardio and weight
training. All of this may seem daunting and sound like hard
work, but you will be rewarded with changes in your body
every week.

Eat a Healthy Diet.

Proteins, carbohydrates and fats ingested by the body
determine the way your body will look. Adopting a healthy
diet is another great step to achieving your fitness goals.

To see results quickly, implement a strict healthy diet into
your fitness routine. Here are some suggestions.

Eating foods high in protein rather than carbohydrates is
the best way to see results. Proteins allow your body to
feel full for longer while carbohydrates create excess
energy that the body will store, thus creating fat.

Eating small meals several times a day is another great way
to boost your metabolism. This little trick makes your body
think you're eating more food, thus it will work harder. It
is for this reason that starvation diets do not work. When
the body is starved, the metabolism does not have to work as
hard to store energy for later use.

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Know The Warning Signs Of Skin Cancer

By Kathy Forcey

It is essential for you to know the warning signs if you
want to detect skin cancer before it grows out of control.
You should look closely at your body, paying particular
attention to any changes that might be happening to any
discolorations or moles on your skin.

If you find a growth on your skin that suddenly appears or
changes in its size you should have it checked out by your
doctor. This is especially true if it is translucent, tan,
pearly, brown, black or has multiple colors. This could be
one of the early signs of skin cancer and you should have it
checked as quickly as possible so that you can get it
treated and dealt with while it is still in the early
stages.

While you are doing your self examination of your skin you
should pay attention to moles and other areas that have been
on your skin for a long time. You should be looking for
changes in the color or shape of existing moles and areas of
pigmentation as one of the skin cancer warning signs.

Keep an eye on wounds or cuts that will not heal. This is
another of the early warning signs of cancer that should be
watched. You most likely will notice if you have a cut on your
skin that is just not healing. Have your doctor take a look
and if they feel there is a reason they will test for skin
cancer.

It is very important to understand the skin cancer warning
signs so that you can monitor your own health. You are your
own best defense in the fight against skin cancer. Not only
must you monitor your skin you should also do everything you
can to protect it. This includes wearing sunscreen every day
and keeping your exposed skin covered.

You should cover as much skin as possible, and apply
sunscreen to all exposed skin. Between 10 AM and 4 PM, when
the sun is brightest, avoid sunlight when possible. Wear a
wide-brimmed hat if you need to venture outside during this
time.

You should learn how to protect your skin from damage, and
to understand early signs of skin cancer so that you can act
to protect yourself before things get too bad. Constant
vigilance is required to keep your skin healthy and to
prevent any problems from becoming too bad to easily treat.

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How To Lose Weight After Pregnancy

By Mary Bush

On average, a woman gains between 25 and 35 pounds during
her pregnancy. During labor and immediately after
delivery a new mother might shed 10 to 15 pounds of that.
This leaves from 10 to 25 additional pounds of weight left
on the new mom's "new" body. It can be a source of great
shock, disappointment, frustration, and despair to a woman
to discover that after giving birth she can no longer fit
into the clothes she wore prior to the pregnancy.

Losing weight after pregnancy is not a fool's errand, but
neither is it an easy errand; it requires patience, a
realistic attitude, a positive outlook, and when it comes
down to it " persistence and dedication. A realistic outlook
by any means is to expect to lose no more than 1 or 2 pounds
per week. For an extra 10 to 25 pounds, then, that can take
anywhere from 2 months to 2 years.

There's no quick fix to losing weight after pregnancy " not
a sustainable and lasting one, at least. So the best way to
succeed is to start out with realistic expectations for the
time frame in which to achieve your results and with the
commitment to seeing the process through, however long it
may take.

Now that you have the right mental attitude, let's go over a
few suggestions for ways to get rid of that unwanted weight
postpartum:

Don't start right away: Contrary to the "do it now"
mentality you're normally advised to live by, when you've
just given birth, your body needs time to adjust to the
changes it's undergone over the preceding 9 months.

Remember, you are not "returning" to the state you were in
before your pregnancy; you're in a new state you've never
been in before. You are in the body of a new mother, and
this body needs time to get used to this new way of being.

Avoid weight-loss dieting of any sort for a good three
months after delivering. Don't worry about exercise so much
as just being sure you remain active and moving around. You
can use your menstrual cycle as an indicator of when your
body is ready to take on a more intentional program of diet
and exercise; when it normalizes, you're ready to go.

Start slow: Your body is still healing from the pregnancy, and
diving headlong into a heavy-duty exercise regimen may be
too much of a shock to your newly-adjusting system to do you
any good at all. Walking around the block or the park with
your baby is an excellent way to begin, and it primes your
body exquisitely for taking on more extensive and intensive
exercise at a later date.

Set yourself up for success: That means keep your
kitchen stocked with fresh and healthy foods, particularly
snacks, so when you feel the urge to eat something, you have
only suitable options around. Several smaller meals throughout
the day will serve your ends far better than just 2 or 3 large meals.
And don't try and starve yourself. You'll do no good to your new
baby that way, and you'll invariably find yourself binging sometime
later on to compensate.

Have patience with yourself. The period of time following
pregnancy is already exhausting and exasperating enough, on
so many levels. Don't burden yourself further with guilt,
shame, and unrealistic expectations.

Shedding excess weight after pregnancy is not an easy task,
but it can be done. Every body is different. Rather than
comparing your rate of postpartum weight loss to that of any
other new mother, focus on sticking to the slow and steady
path to the long-lasting results you crave: a body that
glows more than it ever did during or before you got
pregnant.

Training Your Body After Your 40th Birthday

By Ricardo d Argence

They say that age is just a number, but when it comes to
work outs and staying in shape that age factor is a definite
factor in how you will approach your fitness regimen. Some
people want to say that they are over 40 and they use their
age as an excuse for not maintaining a healthy lifestyle and
a regular workout routine.

Regular exercise and staying fit are very important no
matter what your age. If you approach weight training, diet
and work outs the correct way you can maintain a remarkably
healthy and fit body for many years, regardless of your age.
There are many benefits of both weightlifting and
bodybuilding. You can reshape your body, become healthier,
increase bone density and weight loss.

It is well known that individuals who partake in regular
physical fitness tend to have a better outlook on life, and
are balanced emotionally, mentally and spiritually. Exercise
also causes the brain to release endorphins which increase
happiness and the feeling of wellness.

Let's start with some basics, being over 40 means that you
do need to make a few concessions in your workout routine,
but it does not mean that you have to be a victim of false
notions about aging. As we get older, our muscles and joints
are less limber and this means that adequate stretching and
warm up prior to exercising is very important.

A time frame of 15 minutes is needed for stretching routines
so you can increase flexibility and lessen the chance for
muscle pain, sprains or other damage. Your muscles will
become better conditioned the more complete you stretch.

Next is a 15 minute cardio portion on a treadmill,
elliptical, stair master, or a bike. You don't need to strain
yourself when doing this exercise; instead, you just want to
increase your heart rate slightly and continue to tone and
stretch like before. This exercise will let your body know
that you are serious about doing some work.

If you are doing circuit training or a free weight routine,
have a quick run through without the stress of heavy
weights, and then follow this brief warm up by doing reps
with the appropriate weights,the next step should be to work
out with light weights.

When using the pyramid system, you add reps but use less
weight, then you start adding weight and decreasing the
reps, which is how a lot of the bodybuilders do their
workouts. Pay constant attention to your posture. This
method of weightlifting has great success for those who want
to add muscle and bulk to their bodies. Even if it means
decreasing the weights or the amount of repetitions, correct
posture must be your main consideration. This maximizes your
results and reduces your risk of injury.

You should be training with weights at least four days per
week and each session should be no more than 30 to 45
minutes. One could repeat a cardio workout to wind down
after lifting weight. This also give your heart and lungs
strength.

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Men Building Muscle, How to Get Six Pack Abs

If you're up late at night watching TV, chances are, you
will be seeing infomercials. A good portion of those are
probably promoting ab related products. You'll find
machines, medicines, diets of fashion, and workouts that
will promise to give you that beautiful six pack you've
always dreamed about. There are a lot of theories, but are
any of them practical?

Once fads are exposed for what they are, they do not last
long as people move on to the next breakthrough invention.
What are ways to get flat abs if most of these fail?

The truth is, the best way to get a six pack is with a time
tested approach. You might not want to hear this, but the
best way to achieve this goal is through a healthy diet and
exercise. There really aren't any legitimate shortcuts to
getting the body of your dreams. If you do find a way to
drop a few pounds quickly, the weight will probably come
back just as quickly.

After deciding to do exercises, you need to decide what
kinds of exercises are suitable for your requirements. It is
not like you join the bandwagon and start doing exercise
like crazy. Will this give you the six pack of your dreams?
Actually it won't do much at first. Most likely your abs are
under a layer of fat. To see these abs, you need to have no
fat in the way. In what ways can you rid yourself of excess
weight?

Many people have the misconception that they need to
routinely undergo hours worth of jogging on their treadmill.
Interval and weight training are the best way to burn fat quickly,
not long, boring cardio workouts. Proper weight training burns
calories when you are working out and when you are resting.

Your muscles will be like incinerators for calories once
they begin to develop more. As a result of this, you will be
able to burn fat much more rapidly. To add to weight
training workouts, it is a good idea to mix in short bursts
of sprinting workouts.

You should eat healthier in addition to doing the right
exercises. Getting different results in your life requires
you to take different actions. You need to change what
you're eating to obtain a six pack. You should eat foods
which are healthy and drink a whole lot of water. If you
eat good food, that is going to return great results for you.

In general, it's not that hard to develop a six pack. Don't
think it will be a breeze, you will not wake up to a tone,
fit looking body the next day. If you stick to the longterm
process, you will achieve whatever weight loss goals you
set for yourself.

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Eat and Lose Body Fat, Nutritional Facts About Fat

Today, we are constantly bombarded with offers selling the
latest fat loss plan or gadget. From medications and drink
concoctions to tiny magnetic devices, each targeting the
same thing: body fat. Sounds good, right? Getting rid of fat
from our bodies either by burning it off through physical
activity or taking it out of our diets. The thing is, the body
actually needs fat for its processes and requires fat consumption
in order to remain healthy. Yes, you heard correctly.

Although everyone is going crazy trying to lose a huge
amount of weight, we can't lose sight of the fact that in
small amounts fat is part of a healthy diet. The purpose of
fat cells is to help regulate hormonal levels, furnish
energy sources, as well as provide cushioning for the body's
internal organs. The problem then, is not in the presence of
fat but the amount. The three-percent threshold, when
crossed, signals a dangerous situation to vital parts of the
body.

When you eat there are two types of fat that you will
consume. You can choose to either eat good fats or bad ones.
Polyunsaturated and mono-unsaturated rank among the good fats,
while saturated and trans fats are harmful to the body. The
latter we need to avoid while the former is an essential
part of a balanced diet. Also, the body is unable to manufacture
good fats like omega 3 fatty acids which are essential to the
human body. Therefore, we must get it from our diet.

You should be familiar with the kinds of fat contained in
different foods in order to get the good fats your body
needs. Examples of good fat foods are nuts, avocados,
sunflower seeds and fish oil.

The kind of fat you should avoid will be contained in deep
fat fried foods and heavily preserved foods. A short list of
examples would look something like eggs, cheese, french
fries and potato chips. When we eat high levels of saturated
or trans fats we can run into health problems in a hurry.

Trans fats provide a double whammy to the body by increasing
the amount of bad cholesterol while lowering the amount of
good cholesterol.

Therefore, in addition to adding pounds around your
midsection, you realize that fat storage may adversely
impact your health. Besides the risk of high cholesterol,
you are risking developing diabetes, strokes or heart attacks.
Exercise more and you will lower you risk of these and other
health problems,the short answer is cut back on the bad
fats.

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