5 EXERCISE MYTHS, MISTAKES AND MISCONCEPTIONS EXPOSED

Have exercise misconceptions prevented you from starting an
exercise program? Clear up any confusion and let these
exercise tips improve your workout routine. Hopefully none
of these common exercise myths, mistakes and misconceptions
have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise
without a clear goal in mind? Having a clear goal set is a
critical step in exercise and weight loss success. Tracking
your progress in a journal will help ensure you see your
improvements, will help motivate you and help you meet your
ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your
body’s way of letting you know something is wrong. Do not
ignore this. When you go beyond exercise and testing
yourself, you will encounter physical discomfort and need to
overcome it. An example of this would be training for a
marathon. It is important that you have the “base training”
before getting into the advance training. The base training
develops the body and gets it ready for extensive training.
You need to learn to “read” your body. Is the heavy
breathing because you are pushing your body or could it be
the beginning of a heart attack. Exercise is important. Do
it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must
be done gradually with a good amount of rest periods to
allow proper healing. There are two common problems here
with beginning exercisers. You can cause long lasting damage
to muscles, tendons and ligaments if you work out while you
are in pain, without allowing enough rest time to heal. You
might find yourself in constant and long lasting pain if you
do this which means that you will no longer be able to
exercise.

If you wake up the next morning after you exercised and can
barely drag your aching body out of bed because everything
hurts, you are going to be less motivated to exercise at
all. Constant pain is a sure way to kill your exercise
program.

3. Common Mistake: Sacrificing Quality for Quantity. When
you are ready to increase the number of reps of a particular
exercise, and strengthen the corresponding muscles, instead
of forcing yourself to do a little more each time try
decreasing the number of reps in a set but increase the
number of sets. Also, back off to half your usual number of
reps but add a couple of more sets. You will feel less tired
and will be able to gain strength in your fast-twitch
muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight
training for a woman will strengthen and tone muscle, burn
fat and increase metabolism, not build mass. Women do not
produce enough of testosterone to build muscle mass the way
that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should
start focusing on your weak points rather than what you are
good at. This will help you balance things. For example, if
your lower body is stronger than your upper body, then try to
work only on this area one day a week.

Being smart about how you exercise will take you a long way.
It is important to have a healthy body so get out there and
start exercising today.

How To Increase Your Metabolism

Speeding up metabolism will guarantee weight loss success.
It must - it's a scientific process, not a wish. Learning
how to speed up metabolism in your body is a vital, but easy
step. Once you learn what causes weight gain, weight loss
and speeding up metabolism in your body... you will never
again feel frustrated, hungry or defeated by a diet that
doesn't work.

All weight loss (and weight gain) problems have to do with
metabolism. If your body is not metabolizing calories in an
optimal fashion, your dieting efforts are doomed. You will
be fighting against basic body chemistry - and you'll lose.
But, hang in there, speeding up metabolism is relatively
simple to do.

It's an ugly issue to consider, but most colons - due to our
standard diets - are impacted with a lifetime of fecal waste
the never gets eliminated. Most metabolic problems have
their beginnings in our digestive tracts and typically in
America, we have miserably functioning ones.

If you're serious about weight loss, look into some high
quality colon cleansing products. You'll be surprised at
what is lurking inside you. It's not pretty, and it prevents
your body from properly assimilating nutrition and
effectively metabolizing the foods that you eat.

Reports of clearer skin, increased energy, easier and longer
lasting weight loss and reduced illness are common after a
thorough colon cleansing.

Once you've gotten your colon squared away, you can
confidently start on your efforts to lose a few pounds.

I know that you don't want to hear it, but fast weight loss
programs are not healthy or effective for the long term.
Diets that help you lose a lot of weight in a relatively
short time pose a problem for most people as soon as they go
off the diet. Speeding up metabolism is the road to weight
loss. Most rapid weight loss diets don't address the issue
of how to speed up metabolism. Most diets actually slow the
metabolism which is why we regain the weight.

Health issues aside, the biggest problem with rapid weight
loss is that it usually comes at the expense of calories.
Almost every diet designed to lose weight quickly, requires
you to drastically cut back on your caloric intake. You are
literally starving yourself. Ok so far, most of us could
afford to miss a meal or two. But...

Your body doesn't understand dieting. It doesn't know it's
only a temporary condition. It just knows that something is
wrong and you aren't getting enough food!

So, instead of happily burning off your excess fat - what
your body does is try to protect you by slowing down your
metabolism. It tries to make do with no more than the
calories you are giving it. This causes a decrease in energy
and if you cut back enough, it could cause a decrease in
necessary bodily functions leading to coma and death!

Finally, when you stop the diet and start eating normally
again, all of a sudden you have all these extra calories.
They have to go somewhere, so they get stored as fat.
Caloric intake that was normal before your diet, is now
(because of your slowed metabolism) way too high! You will
gain all the weight back. Plus, you'll keep going. You need
to learn how to speed up metabolism in your body so the
calories are burned away.

We're bombarded by ads and testimonials from companies
showing someone who was successful on their diet. They lost
the weight and kept it off. Assuming they really did it,
(these multi-billion dollar companies would NEVER lie to
us!) somewhere in the ad is a disclaimer saying that these
results are not typical. They never tell us about all the
other things that went into the weight loss. Such as
exercise, colon cleansing, eating healthier, and sometimes
medication. They probably made a radical change in their
lifestyle.

So, how to speed up metabolism? Two areas to begin with are
a colon cleansing and second, don't cut way back on your
calories.

Instead, speeding up metabolism in your body is as simple as
eating MORE OFTEN! Instead of two or three big meals a day,
eat five or six smaller ones. This will aid in speeding up
metabolism by keeping your metabolism constantly working.
Your body will - again - try to help you by burning off the
extra fuel at a faster rate. This shows up as increased
energy.

You should see your doctor before you start any weight loss
or exercise regimen and while there, have them check your
thyroid to eliminate any worries on that aspect of weight
loss.

Don't wait. Start right now. sure, study all the weight loss
literature, but take some minor step toward your goal every
day. Starting right now! Take a walk, eat a healthy
breakfast, stop going to the fast food places - do
something! Everything adds up and soon your weigh problems
will be nothing more than a distant memory.

How To Lose Belly Fat Fast

No one has ever been tempted into a relationship by a fat
pot belly. Nor has anyone extended their life with a big
tummy. That belly fat doesn't enhance the fit of your
clothes. With all the tempting fast foods and a busy life,
what are you to do? If you want to lose belly fat, you can.
With a careful belly fat diet and consistent moderate
exercise, you can lose belly fat, and keep it off!

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The most common mistake people make when trying to lose
belly fat or lose love handles fast is thinking that
starving themselves will work. If you don't eat but exercise
strenuously, you'll find yourself drained, hungry and still
not losing weight. Another common belief is to eat very
little but fail to exercise. This approach won't lose that
belly fat either.

Your body doesn't operate that way. With small amounts of
food, your metabolism slows to compensate for the lack of
food. So fat will be burned, but much less than with a
combination of diet and exercise.

The secret to losing your fat is to reduce food portions,
and get daily exercise. You can eat whatever you want, as
long as it's nutritious and portions are smaller. Smaller
portions allow you all the tastes you already enjoy, but
because you're eating less, your body will be a fat burning
machine without the awful side effects and dangers of
starvation.

If you're going to consume 1500 calories per day, then a
half-hour of belly exercise will be enough to slowly burn
weight. If you want to ramp it up, then increase the amount
of exercise as you see fit (pun intended). But half an hour
of belly exercises are usually hard enough for a person to
do.

Why is this? Why does it seem much harder to lose belly fat
than anywhere else on your body? It's not that you aren't
burning fat, it's just that the stomach naturally has more
padding. Also, when people try to lose belly fat, they
usually aren't making the most of their exercise program.

They stop between situps, which slows down the fat burning
process. Instead, when you exercise, go all the way through
the routine, stopping only when absolutely necessary.
Another very effective technique to lose belly fat is to do
twists. Standing with your legs apart, twist the upper half
of your body from side to side, with arms stretched out to
the sides. Toe-touches are also a good exercise. These all
provide for a smaller waist and flatter stomach.


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When you start your diet and exercise programs, remember not
to slow down. Missing even one day will lead to missing
"just" two days, and soon you're eating burger after burger
while breaking that couch in a little more. After you lose
your fat, don't stop your exercise program. Now you're fit,
so keep yourself that way!

Nine Weight loss Tips for 2009

By Dorthy Weatherbush

Everybody hates the word 'diet'. It makes you think of pain
and misery. It is definitely hard to keep your will power
to stay on a diet during the holidays.

But it isn't all terrible. There are many ways to quickly
lose unwanted weight without starving yourself and it really
is quite easy - as long as you know how to do it. Start the
New Year off right with great weight loss results by
following these easy tips.

Here are the top nine ways to lose pounds in 2009.

1. Water. Many people do not drink water at all, and yet it
is the best way to naturally clean out your body and
simultaneously shed pounds. Drinking enough water is so
easy. Just drink a glass of water before every meal and
snack and you will feel rehydrated and fuller so you will be
less tempted to over-eat at mealtimes.

2. Fiber. Fiber is a brilliant weight-loss secret that can
help you lose weight at the same time as making you feel
full. You can actually reduce your hunger pangs by getting
enough fiber in your diet. Simple foods like fruit,
vegetables, whole grains, nuts, legumes, and beans will
increase your fiber intake, make you feel full faster and
help you lose weight quicker.

3. Snacks. Just because you're losing weight, that shouldn't
mean you go without food. Feel free to snack whenever you're
hungry. Your metabolism will actually speed up a little by
eating more. Just be careful with the types of snacks you
choose. It's always fine to snack on nuts or fruit, but you
can also add a snack-size tub of low-fat yogurt or baked
rice crisps. Just be sensible about your snack choices.

4. Walk. Take every opportunity to walk. Take the stairs
instead of the elevator. Park further away from the store
and walk the rest of the way. Stroll around the block with
your dog or with a friend. Switch on your stereo and just
jive to the music.

5. Grilled not Fried. Switch to grilling food instead of
frying. Grilling is not only easier and less time consuming,
it's healthier and contains far fewer calories.

6. Side Dishes. We have been groomed to believe that meals
are not complete without fries on the side. Instead of
eating fries, eat a simple and healthy salad or steamed
veggies.

7. Processed Foods. Pre-packaged deli ham, chicken and
turkey are quick and easy to have available in the fridge,
but they have high levels of sodium. Sodium makes your body
retain fluid and makes it harder for you to lose weight.
Don't buy pre-packaged processed foods whenever possible.
Opt for fresh options.

8. Keep It Lean. Red meat and poultry are not off limits;
just remember to buy the leanest cuts available. Trim off
excess fat and cut off the skin from chicken. Grill your
meat to keep the goodness in and minimize the amounts of
fat.

9. Meal Replacement. Meal replacement diets are quick and
easy, and can keep you slim. All you have to do is eat a
pre-prepared meal in place of you breakfast, lunch or
dinner. These meals are available through a variety of
companies and take the guess work out of diet planning.

Remember these simple rules and you will be slimmer and
happier in 2009.