Healthy beverages for healthy living.

All this week so far these Posts have concentrated on healthy eating, nutritional value, superfoods and such like. What about drinks - which have been covered before in this Blog, but here is another to close out the week. This also comes from 'ezinearticles' (http://EzineArticles.com/8773481) and is written by Adrian I .Paval (http://EzineArticles.com/?expert=Adrian_I_Paval) and is worth a read for some inspiration while keeping it good for you, and an insight to the benefits. You might be surprised.

It is important to drink healthy beverages for your overall health. Drinks like sodas are not good for you because they are filled with sugar and empty calories. There are a number of beverages that you can have that will satisfy your thirst so you won't have to drink the ones that aren't good for you.

Water is the most important drink for you. It cleanses your body of all toxins. Water also hydrates your body because most of us don't get enough water and are dehydrated. It is important to drink water every two hours to keep from dehydrating. Water is beneficial for your skin and kidneys. Water gives you clear skin and prevents wrinkles. It also flushes out your kidneys. Water also keeps you from developing blood clots that cause heart attacks.

If you don't want plain water, you can get flavoured water. This isn't the flavoured water that contains sugar. This water contains fruit. You can add lemon and lime to the water to give it flavor without the extra sugar or calories. It is also good for you. It has the same benefits as water except that you can drink water with a little flavor to it.

Another type of water you can get is coconut water. Coconut has a lot of health benefits. Coconut water lowers your blood pressure. In addition to lowering your blood pressure, it helps you lose weight. It also raises your metabolism. It aids in diabetes prevention. It helps prevent flu symptoms as well as other viruses. Coconut water has a lot of benefits for you so you can feel free to drink it.

Water isn't the only healthy drink you can have. If you have a taste for something else, you may have other healthy drinks. Coffee is a drink that is good for your overall health. It is good for lowering the risk of diseases. Coffee decreases your risk of developing Type II diabetes. Coffee's also a good way to lose fat. Ingredients for coffee help you lose weight so if you're a coffee drinker, continue to get your fix. To be on the safe side, drink black coffee. Don't add too many creams and sugars or it will not be good for you.

Smoothies are great drinks to have. With smoothies, you can have as many fruits and vegetables as you want. Smoothies are a great way to get the fruits and vegetables you need in your diet. If you don't like eating raw fruits and vegetables, you can turn them into smoothies. It has the same nutritional value as eating the fruits and vegetables. It has great health benefits and they are tasty.

Believe it or not, hot chocolate is good for you. Hot chocolate has the same health benefits as dark chocolate. The cocoa in hot chocolate has a lot of antioxidants in it. Cocoa helps lower your risk of high blood pressure as well as cardiovascular disease.

If you like to drink alcohol, you can actually have a glass of wine. Red wine is low in calories so you won't be getting too many calories by drinking a glass. Red wine lowers the risk of death as well as lowers your risk of getting some cancers. Needless to say, you need to drink it in moderation because it is alcohol.

Green tea has a lot of benefits. Green tea helps prevent diseases. It also reduces your risk of having a heart attack. Green tea is also powerful enough to prevent cancer and osteoporosis. Green tea is a diuretic so it can reduce swelling. It's also beneficial to your cholesterol. It can lower your cholesterol. It's also a great component for weight loss. Many people drink green tea to lose weight. It may also help with gas problems that you may have. Green tea is the best one to drink, but you can also drink other flavors of herbal tea because they have health benefits too.

Fruit and vegetable juices are great choices as long as they are made with 100% juice. They also need to be sugar free. Juice is a good way to get the fruits and vegetables that you need for the day. Make sure the juice you get doesn't contain a lot of calories. You need to consume these juices in moderation because even 100% juice can be high in calories.

Low fat milk is a great source of vitamin D and calcium. It's also beneficial for your teeth and bones. Since milk is high in protein, it's great for your muscles. Since milk has a lot of potassium, it can help lower your blood pressure. Drinking at least two cups a day is good to help you with weight loss.

If you don't like milk from a cow, you can drink soy milk. It's a great source of vitamins A, B, D, and E. It also doesn't have cholesterol. It's a great source of iron, zinc, and omega - 3 fatty acids that you need to survive. It's a great way to fight ageing. Soy milk aids in lowering cholesterol. It also helps with arthritis. It reduces your risk of heart disease. It also reduces your risk of getting breast and prostate cancer. There are a lot of health benefits to drinking soy milk.

WhyWeight, don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Water - do you drink enough?

Water - the elixir of life - so important and so often overlooked. There are so many benefits besides quenching a thirst, so these few Blog Posts continue to look at the value, importance and benefits of water to your daily life and your daily health & fitness regime. Sourced at 'ezinearticles' (http://EzineArticles.com/7219756) and written by Philip S. Anderson (http://EzineArticles.com/?expert=Philip_S_Anderson) this will help provide some guidance and make you think about your daily H2O intake.


I ask this question to a lot of my patients and the general answer I get is "I don't drink that much, I should probably drink more."

Our bodies are made up 70% of water. For everything to work properly we need it in our system. For our bodies to work efficiently and to heal well, we NEED water!

The more health conscious person out there probably knows the benefit of water and will drink 2 litres a day. But most of us haven't got the time nor the patience to measure out 2 litres of water.

Then we all have our own different needs for water. Some of us will need more than 2 litres and others less depending on the activities we do, foods we eat and place we live etc.

"How much water do I need?"
What colour is your urine when you go to the toilet? This might seem like a crude question but it needs to be asked. Normal coloured urine is clear when enough water is being consumed but am sure the next time most of you go to the toilet, your urine is yellow. The darker the yellow, the more you need water!

For those of you that take vitamin supplements, this test will not be accurate because within the first few hours of taking your supplements, your urine may be almost fluorescent yellow but don't worry, this is normal! As the day goes on, the supplements will get used or be flushed out so the normal colour of your urine will return.

Our body is very smart. Any time you feel hungry, be aware that this could just mean you are thirsty. Have a glass of water and see if you still feel hungry after five minutes. Also when ever you feel thirsty, drink water as soon as possible. It's your body telling you it has a need for fluids.

It's also important to hydrate during sport. During intense activity it's advisable to take a mouthful at a time because you will end up being sick if you take more.

It's important after you're finished to drink a lot of water to re-hydrate the body. Also eat something as well to refuel the body. You may have lost a lot of sweat and important nutrients like sodium which your body needs.

Drink water, it's important!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

How much water to drink a day?

Water water everywhere, but not a drop to drink! Not quite true unless you're stuck mid-Atlantic in a dinghy, so why then don't we drink enough of the stuff! Generally, in the westernised world it is in abundance - from the tap at home, from water fountains in the office, from water bubblers in streets and parks and beaches to bottled water in your supermarket, petrol station, post office and newsagent. With water still in mind for this little series, here is another found at 'ezinearticles' (http://EzineArticles.com/1863232) and written by Ruth Tan (http://EzineArticles.com/?expert=Ruth_Tan)



Water for Life!

How much water should you drink a day?

Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%. Basically, we are made of water!

Water dissolves many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolised and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 litres water every day through perspiration, breathing, and elimination (urine and faeces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, unexplained tiredness, irritation, dark urine, will begin to show up.

The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required. So, if you are 60kg, you should drink about 2 litres of water every day.

The secret to overcoming many health issues like pain, inflammation, lethargy, mental fatigue, anxiety, depression, obesity, in fact can be found in water - the most common healing medicine. Drink enough of water, there is healing power in it. Don't indulge in drinking soft drinks, thinking they can quench your thirst. Carbonated high fructose corn syrup drinks are diuretics; the caffeine in it squeezes liquids out of the body and depletes our water reserves. They are wrong substitutes of water.

Hydrate yourself adequately daily. Ask yourself how much water should you drink a day and target to make it happen. Many of you might have heard of this water therapy for good health maintenance - On a daily basis, first thing early in the morning, head straight for the kitchen and drink 5 glasses of water (about 1 litre) even before you brush your teeth or wash your face. Wait for at least half an hour before you take your breakfast.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Great healthy snacking ideas for you!

One more for today and still sticking with the healthy snacking idea to aid your weight loss programme and keep you focused over the forthcoming holiday season. You can still have fun make no mistake, and you can treat yourself, spoil yourself and let your guard down occasionally so you join in the festivities with family, friends and loved ones. Just be sure to keep your eyes on the prize and remember your end game. These helpful hints and tips will be sure way to help. Sourced from 'ezinearticles' (http://EzineArticles.com/6672131) and written by Martin Gandhi they offer some good advice that is worth a read (http://EzineArticles.com/expert=Martin_Gandhi)


If there is one thing you should know about dieting, and that is not to starve yourself. If you can control your hunger and develop a healthy food regimen, it should help you to stay fit. If you get very hungry, and the urge to overeat kicks in, it is helpful to always carry healthy snacks with you. That will keep you from overeating because of hunger. Also, always have a bottle of water with you because hunger pangs are sometimes confused with thirst or dehydration.

What I mean by "healthy" is something that's less than 100 calories and is not more than two to three handfuls in total. Portion control is important. Try making the healthy snack a natural one if possible, containing fruit or vegetables that are not processed. How about an apple?

Here we will discuss a few healthy snacks that are considered great on the go. These snacks are tasty and low in calories. They are great for work, airports, or road trips and they are easy to carry in your bag. It may take some time to change your snack eating habits. If you usually like snacking on potato chips, then it might take you awhile to switch to raw vegetables; such as selecting an apple to munch on instead of a bag of chips or maybe choosing yogurt instead of a soda and fries.

If you really want to start eating healthy snacks, then prepare for a regimen change. You will need to have your kitchen filled with healthy foods only. Like the saying goes, out of sight, out of mind. Always keep a snack with you, a granola bar would be the perfect example of a healthy snack.

10 Healthy Snack Ideas

• Vegetables - carrying chopped celery or baby carrots is easy to take to the office of just on the go. They both have tons of minerals and fiber to fuel your body up, instead of bringing it down. Also they are low in calories.

• Sliced Fruit - these are in grocery stores and even fast food restaurants nowadays. They can be found in a mix variety of fruits. Just go to the produce section of your grocery store and buy it pre-cut or whole. Some examples are apples, strawberries, blueberries, raspberries, plums, peaches, and pears.

• Variety of nuts - peanuts, cashews, almonds, and walnuts are some of the nuts that are a great snack. A handful should be just enough when you get hungry. They do not need refrigeration and are easy and light to carry in a Ziploc bag. They are also good in peanut butter form.

• Raisins - raisins are loaded with fiber so you feel full. This is a low glycemic snack that is filling and at the same time very healthy. A little box only has 45 calories and easy on the go. Raisins can also be added to salads and cereals. A quarter cup of raisins provides you with a full serving of fruit.

• Eggs (hard boiled) - eggs are easy to cook and only have seventy six calories. The egg contains proteins, minerals, iron, iodine, calcium and vitamin A. You get all those healthy nutrients from one little egg. Egg white is also very good all by itself.

• Popcorn - this is a great snack that is easy and inexpensive. It is light and healthy with lots of fiber. Try to be light on the salt and no butter if possible. There are many brands out now that are fat free and available in small bags, and typically each bag has only 100 calories.

• Protein bar - these bars are great for individuals looking for extra protein in their diet. They come in many flavors and are convenient to carry. Try to avoid the bars with lots of sugars. These protein bars can be found in grocery stores, but you do get a better selection at a nutritional store.

• Oranges - this is a great source of vitamins C, B, B1, and high fiber all from one fruit. It has a delicious sweet flavor and also good in its juice form. If drinking the juice be aware of the sugar content. Try to always buy naturally fresh squeezed if possible. Different varieties of oranges are available year round. 

• Yogurt - this is a delicious source of calcium that comes in a variety of flavors. Most yogurt cups have less than 170 calories and are 99% fat free. Yogurt is also loaded with vitamin C, D and A.

• Cheese sticks - you can find low fat cheese sticks or cheese cubes in the dairy section of your supermarket. They are a great source of calcium and vitamins. The cheese sticks having as little as 60 calories and are usually individually wrapped. Kids love these cheeses and it's a healthy snack and a great way to get their daily calcium.

There are many healthy snack ideas. These are just a few that you can grab quickly when on the go. When home make your family healthy snacks. Have a fruit platter or a tuna salad instead of bringing out the bag of chips and salsa. If you're having a party, do the healthy alternative.

Everyone feels much better when eating healthy. Have you ever snacked on junk food and realized later you feel terrible, bloated or have an upset stomach? That's usually the difference between eating healthy or eating junk food.

It is all a matter of getting yourself accustomed to the healthier alternative when snacking. If you have children, teach them at a young age to eat healthy snacks. Have them snack with fruits and vegetables. Keep them away from sodas and sugary snacks. Many of the problems found with obesity are the lack of a nutritional diet at home.

Place a fruit basket accessible to everyone in your kitchen. Have the pantry with only on the go healthy snacks. Once you start only eating healthy snacks you will not crave the junk snacks. So, clean out the kitchen and get rid of all that is not good for you. You'll be glad you did.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Drinks to help your weight loss goals.

The previous Post talked about snacking to help you loose weight, so in a similar vein, here we have a article on drinking to help you lose weight. There are a plethora of drinks out there on the market (and more being added every day it seems) to help with your weight loss goals, energy levels and calorie intake. Which one to choose is always the difficulty and it might be a lottery as our bodies all react different to the food (and beverages) we consume, so for you it may be a case of trial and error as you find out what you like best and what works best. This articles came from 'Articlesbase' too (http://www.articlesbase.com/low-calorie-articles/drinks-that-can-help-with-weight-loss-6953974.html) and is written by Wilbert Elsenrath.



Weight loss drinks have become a very popular way to help a person lose weight. As a society we have put on weight which causes some health issues. One of the major killers of the century obesity is known to trigger or precipitate an array of disease conditions which could well include the now familiar hypertension or high blood pressure, diabetes, heart disease, cancer, low back ache, infertility and even gall stones. If stats are any index well over 10 million children and more than 65 million adults have been diagnosed with the condition globally. Thus it is not surprising that there has been a recent surge in the demand for weight loss options in general and weight loss drinks in particular.

There is more to weight loss than just controlling the number of calories consumed. To further elaborate juices and popular cold drinks are invariably loaded with carbohydrates and sugars which may slow down any weight loss strategy. Thus the need of the hour is to identify a mix of weight loss drinks that can help shed those pounds without adding to the calorie pool.
Some Options For Weight Loss Drinks

Although there are numerous options available when it comes to weight loss drinks, picking the right option can well be a challenging task. This could be attributed to the fact that what works for you may be ineffective for someone else. Some of the more popular options may well include one or more of these:

1. Water - Water continues to find acceptance in the developed and the developing countries alike. Studies continue to validate the fact that water consumed in abundance can shed pounds far more effectively than other weight loss drinks to date. Those who find consuming plain water a difficult task could well add a twist of lemon, lime, cucumber or even tomatoes so as to create a flavoured drink without adding on additional calories per serving.

2. Premium Tea - When it comes to acceptability there is no comparison to the familiar green tea freshly brewed and without sugar or milk. Those with an inclination for sugar may well add a touch of honey to their green tea without the risk of weight gain. The logic to green tea being a boon for weight watchers is that it helps boost the metabolism of the body and thus accelerates weight loss. On the contrary tea variants like oolong and black tea detox the body due to the presence of a diverse range of antioxidants.

3. Coffee And Weight Loss - Coffee like black tea is equally effective although it works differently. Black coffee is known to increase the general body temperature and like black tea may even enhance or boost the metabolic rate of the body and then trigger off weight loss.



4. Milk Type Options - While tea and coffee like water continue to be popular in fighting the bulge, it is no secret that milk finds acceptability both as a natural drink as well as a low calorie weight loss drink. This makes it evident that when the context is weight loss there are few options as viable or user friendly as the new age weight loss drinks. Many weight loss companies make powders that can be added to milk and mixed to make a weight loss drink. These come in all different flavors and some address other issues besides just weight.

5. Vitamin Mineral Drinks - There are many different vitamin mineral drinks on the market that help promote weight loss. The way they help with weight loss is by giving the body the vitamins and minerals that it needs. When the body is satisfied then a persons appetite is diminished and it needs less food. Now a days the fruits and vegetables we get from the store often do not have the vitamins and minerals in the concentration that the body needs because of over farming. Our farm lands have been depleted of minerals over the years and most people need some type of supplementation because they do not get it in the foods they eat daily.

This is only the tip of weight loss drinks but this shows you how wide this segment is. It continues to grow as newer and better working and tasting drinks are developed. There are high fibre drinks to give you that full feeling, high protein drinks to satisfy your bodies craving for food, this list can go on and on. If you are looking for weight loss drinks to help you lose weight, that are out there. The hard part is deciding which one works best for you.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Secrets of an effective weight loss diet.

As we've said before on this Blog, exercise is only part of a healthy fitness regime and your weight loss programme. Diet is a very important component too, and to get fit, and stay fit, you might need to change some of your eating & drinking habits. Below is an article I came across while researching some of the key factors around diet and weight loss, so have a read and take on board the advice and guidance that this ezinearticle provides by Jantel Mary (http://EzineArticles.com/?expert=Jantel_Mary via http://EzineArticles.com/7537997)

Too much weight amplifies the risk of health problems such as hypertension, heart disease, gall bladder disease and diabetes amongst people. Losing weight is not an issue instead keeping it off could be challenging. Controlling calorie and fat intakes, staying active and changing behaviour are keys to an effective weight loss diet.

The effective weight loss diet and permanently maintaining it over-time is a moderate calorie and fat intake. Calorie needs simply differs from person to person depending on their age, gender, BMI (Body Mass Index), stamina, physical condition and most importantly the person's activity level - all play a vital role in determining how many calories does a person need in a day. Here are some simple rules to lose weight in an effective manner at the individual level:

• Avoid consuming carbohydrates that are in white products like rice, bread, pasta, potatoes etc.,
• Limit energy intake from total fats and sugars,
• Avoid consuming ice creams and chocolates,
• Increase the consumption of fruits and vegetables,
• Engage in regular physical activity,
• Consume at least 25 grams of fibre daily such as almonds, spinach, apricots, beans, blackberries, broccoli and so on.,
• Most importantly, drink plenty of water every day.

According to the recent survey, successful weight loss maintainers in-take low fat and low calorie content everyday. They also intake plenty of water and unsweetened drinks everyday because thirst is sometimes confused with hunger. They also consume foods that are high in water like soups and so on. Some successful dieters eat 6 to 8 times a day in order to attain and maintain weight loss. Also, they start their day with breakfast just to workout in the gym. Physical activity burns calories, raises metabolism, and helps you lose body fat. Staying active also promotes a sense of well-being and has beneficial effects on HDL cholesterol. It is advisable that if you are overweight or have any other health problems, just consult with your doctor before starting an exercise and diet programs.

In addition, most successful weight losers walk at least 5 miles per day. They also limited watching television to about 10 hours per week which could be said as a typical [American] habit. Even though many fat diet books promise and provide a lot of tips for quick and effective weight loss they are usually difficult to continue for both long and short periods - and not necessarily nutritious as well. Initially, the fact is that people may lose weight to begin with but often regain it very soon. For more than two years, fat diets have a very low success rate.

So, it is always recommended to lose weight slowly and effectively. This approach is more practical and gives dieters the chance to gradually settle into their new lifestyle and weight. Meanwhile, you could also focus and work on changing your eating habits and improving your lifestyle as well. For instance, control yourself not to eat when watching television. Another example is to go for a walk or call a friend instead of eating cookies. Apart from everything stated here, taking personal responsibility for losing weight and believe you can succeed - these are important factors in losing weight, and keeping it lost!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Tips to improve, and get the most out of, your home workout.

While researching for this Blog I came across theses two other articles by Matt James Young in 'ezinearticles.com', and again these are simple sound suggestions to aid your training programme, before even setting foot in a gym (http://EzineArticles.com/8551697 and http://EzineArticles.com/8551688). From the beauty and comfort of your own home, have a read and put these into action, today!

Water is your best friend!
Drinking water is the best way to replace the fluids you lose when working out, especially if you sweat a lot. You need to take a lot of water on board before, during and after your workout to keep your body hydrated and working to your maximum performance! However if you want to mix it up a bit and experiment how about trying some coconut water. It's chock-full of cramp-preventing potassium (15 times that of most sports drinks) and has less than 50 calories per cup. Try 8 ounces before or during your run to stay pain-free. Also why not try milk or chocolate milk after your workout! The calcium and protein in the chocolate milk is an excellent way to help your muscles recover after a tough home workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

Fuel up!
Grab a banana or any other snack before you hit the gym, and in the long run it may actually help you slice off more calories. Try and aim for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices. Also if your home workout includes weight training then as pre workout fuel try some high protein snacks such as peanuts, eggs, meat or protein bars. Also the best thing after a tough, intense muscle building workout is to have a protein shake which is an awesome way to make the most out of your workout. However If you don't have accesses to a protein shake have some chicken, beef, pork or any sort of meat along with some salad and rice.

Pump up the music for extra motivation!
Having music pumping out the speakers or through your headphones can be one of the most powerful motivators that can fuel you through the toughest workout. Make a workout playlist to get you in the mood, whether it's some party songs for running or some pump up songs for a hard home workout weight training session. No matter what it is, crank up the volume and get in the mood for working out hard. Also if you are in a gym with a bunch of friends as well they can be a great motivation to push extra hard and to squeeze out them few extra reps.

Trick Your Body
Your body is able to quickly adapt to the number of repetitions you perform. This is why changing the amount of repetitions you perform on a weekly basis will help to improve the effectiveness of your workout. You need to keep changing and challenging your body if you want to see real gains and improvements, otherwise your muscles will adapt to your workout and you will be making no were near as much gains as you would be if you were to change it up a bit. So for an example

• Week 1: Do 3 sets of 20 repetitions at 40 percent of your maximum repetition.
• Week 2: Do 3 sets of 15 repetitions at 55 percent of your maximum repetition.
• Week 3: Do 4 sets of 10 repetitions at 70 percent of your maximum repetition.

By doing this you are able to keeping challenging you muscles so they don't adapt to the same workout as you are mixing it up a little.

Mix up your cardio
The best way to keep consistently challenging your body is to keep it guessing as to what is coming next. Cardio is the easiest which applies to this. For example you can create interval sets like jogging up a hill or incline for a couple minutes, then sprint on a straight, flat surface for 20 seconds. Anything you choose to do will help to improve your fitness level and will help to burn the calories a lot more.

Just be sure that you're always keeping your heart rate at your training threshold at 85 percent of your maximum. To calculate your maximum heart rate, if you're a woman, subtract your age from 220. If you're a man, subtract your age from 226. That number is your maximum heart rate in beats per minute. Anything lower and you will be wasting your time. You need to keep the tempo up to see the most effective results and quicker.

All about feeling good
Do you ever get excited when you buy a new pair of shoes and you can't wait to wear them? Yeah well I do and I also get a lot more excited to hit the gym if I am rocking a new outfit. Investing in stylish, comfortable clothes and killer kicks can really amp up the enthusiasm. So what if you're there to show off your hot, new gear. You're still working out and at the end of the day that's all that matters!

WhyWeight - don't hesitate, participate before it's too late!

-Steve, at WhyWeight-

Training Tips for you now!

Yesterday I posted a video clip with half a dozen or so simple easy to do at home exercises to start you off gently on your journey to health and fitness. I am hoping that you started almost immediately with your new regime and have made a commitment to yourself to do these again today, tomorrow, the next day and the day after that too!

Below I have a listed a handful of key pointers that you need to bear in mind now as you kick-start your exercise regime, and make a concerted effort to shed those extra kilos, get slim & trim, and make a real difference in your life.

Make your daily exercise routine a DAILY routine! Start as you mean to go on, and get serious about your fitness goals. This is as much a mind-set as it is about putting your body to the test. Never put off 30 minutes or so of exercise because you are too tired, had a late night, are feeling a little under the weather, or will do extra tomorrow! That is the slippery slope, and if you make excuses one day, you are just as likely to make excuses the next! Don't do it - you owe it to yourself to be strong, be motivated, and be committed. Never, never, never give up what you have started, and you body will thank-you for it!

Get yourself a training buddy. If you are out there exercising alone (especially early on in your new found routine) you may start to make excuses why you shouldn't train, or just give up half-way. You need a training partner who can spur you on, motivate you, challenge you, drive you and push you when you want to give up. It will also pass the time, and make your work out more enjoyable . . . and it will install as sense of healthy friendly competition. This is crucial so you stick with your programme and remained focused. Your training buddy could also be your personal trainer or fitness instructor - it doesn't matter, as long as you have someone who is committed as you are in achieving your goals and will share the journey with you.

Increase your heart-rate and work up a sweat. When you train you need to push yourself - you need to raise your heart rate for a prolonged period and you need to work up a sweat. This way you are burning calories and the longer you do this for, the more benefit you will gain. If you are in a gym, at the park or pounding the street work-out at such a pace that you can feel your heart rate increasing and you feel as though your have stretched yourself. All too often I see guys at the gym on the treadmill, on a bike, on a cross-trainer or stepper reading the newspaper, flicking through their social media pages, or glaring up at a TV screen and they are stuck in first gear going nowhere fast. There is no physical exertion here and I am wondering . . . why, and what for! Get some motivational music thumping in your ears and get focused . . . keep your eyes on the prize when you train, and work up a sweat!

Drink water and lots of it! While you're training ensure you have a water bottle to hand with cold tap water. You don't need ice cold water and you don't need flavoured, sparkling, lo-carb, hi-energy drinks - good old fashioned plain water is what you need for rehydration during and after your work-out. It replaces essential fluids lost during your exercise routine, and flushes out your system. Get into the habit of drinking a couple of litres of fresh clear clean tap water every day throughout the day.

Sit in the sauna or steam room after your workout. If you are a gym user and your gym has a sauna or a steam room then use it immediately following your workout. You'll sweat a little more, but it will relax you, cleanse you and leave you feeling refreshed after your routine. Fifteen minutes is all you need, or as long as you can bear it depending on the temperatures it will reach. Take a break mid-way through if that helps to cool down, but once you get used to it - you'll be in there after every work-out . . . I do, and I love it!

Remember to take a day off! It is important that your training and exercise regime becomes habitual, but, it is also important that you allow your body to relax and repair for one or two days a week. You also need to spend time on your other leisure pursuits, family, friends and loved ones. I train Monday to Friday every week and have the weekend off - that's my routine and it works for me on a personal level with my family commitments. At the weekends I still walk, cycle and do other less high-impact exercise, but it is more casual, less structured, and if I do nothing then that's OK too. Your body needs to recover and this is important so you are energised for the coming week to aim even higher that you achieved last week.

Run for the bus, take the stairs, walk to work, get a bike! Outside of your exercise programme, there is a whole bunch of other indirect exercise that you can do that will help supplement your fitness objectives. Early on a very worthwhile investment you can make in yourself is to get a bike! Get a hybrid that you can use on-road and off-road and cycle you way to work, around the park or a few km's to meet friends - great exercise and you won't even know it! Furthermore, get in the habit of taking the stairs every time instead of the elevator or escalator, walk to work if you can, or get off the bus one or two stops early and walk the balance of the distance. Do these simple things every day and it will make a huge difference over time!

Record your routine. Everyday keep a record of your achievements. Record how many repetitions you achieved, how much weight you lifted, how many calories you burned, how much distance you covered, how long your work-out lasted for. You can keep a written diary, a notebook, get an app. for your smart phone or tablet, or get a bracelet gizmo to wear on your arm that you can download later. Whatever your preferred medium, keep a record to track your progress over time and challenge yourself for more next time!

Weigh yourself, and record this too! But NOT everyday! It is important to measure your progress and your weight loss goals are best measured on your scales - at home or at the gym. To do so though you need consistency, and I suggest you use the same scales every time, and on the same day of the week at roughly the same time, and without shoes and socks, and keys, phones and other stuff bulking up your pockets. I weigh myself always on a Friday at the end of my last routine for the week - always on the same digital scales at the same gym wearing shorts, boxers and T-shirt ONLY! This way - I am comparing like-with-like consistently. Do likewise and you won't go far wrong, and from one week to the next, or one fortnight to the next you will see more of a weight drop as a result of your efforts that if you do so more often - and this is your reward, your pay-off and your motivator!

Tell your friends, your family, your colleagues and your loved ones how well you are doing! Talk it up and don't be shy about your achievements, no matter how small. Tell them what you do in the gym, tell them about what you did this week, the milestones you achieved, and what you're gonna do next week. This will give you even greater confidence and inspire you to do more when more people have some ownership of your commitment and your goals. Don't hesitate . . . communicate!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-