Tips to Achieve Your Optimal Weight Loss and Body Shape

Tips to Achieve Your Optimal Weight Loss and Body Shape
 by: Cheryl Haining
A few simple changes can make all the difference to the long-term health of your body. Here are some tips and suggestions to assist with weight loss and to improve your body and your health.
Food Choices
What you eat and drink gives your body the fuel and energy to carry out all the physical and mental activities that you do every day. Some foods, such as fresh fruits and vegetables provide excellent fuel for the body, with lots of beneficial nutrients.
Other foods provide poor quality fuel. These include high sugar content foods and 'junk' foods. What percentage of your current diet is giving you energy efficient, nutrient rich food? Try keeping a diary for a week then analyse where your major energy and body fuel comes from.
Healthy Choices
Choose meals and snacks that are kind to your body. These are natural foods such as fruits, vegetables, salads, grains and pulses. These are 'living' foods. Avoid foods that are over processed, stored too long, high is sugar or fats. These are 'dead' foods with little to offer nutritionally. Variety is also vital, helping you obtain the broad range of nutrients your body requires.
Fibre
Your body needs between 18-35 gms of fibre a day. Fibre, together with water, is essential for proper digestion. Fibre provides the food for 'friendly bacteria' in the colon, which manufactures various essential vitamins. One cup of the following is equal to 10gms of fibre: - oats, peas, dried apricots, peanuts, prunes and sunflower seeds. Half a cup of wheat bran or almonds also equals 10 gm of fibre.
Water
Your body is 70% water and it needs a fresh daily supply to ensure cells are hydrated and energized. Water is essential for the digestion of food. Keep your body properly hydrated by drinking 6-8 large glasses a day.
Less is more
Eating large meals puts a great strain on the digestive tract. Choose smaller, more frequent meals. This will keep your fuel tank topped up through out the day. Remember the more you eat the more your body has to either burn off, or store as fat. So eat to live – don't live to eat! Slow down eating and enjoy your food. Chewing is essential to assist the digestive process. Eating food quickly, or while stressed, disrupts digestion and the absorption of nutrients.
Get Active
You need enough activity to keep all your moving parts in good working order. Choose the form or exercise that suits you best. Remember to incorporate warming up and cooling down exercises to avoid pulling or straining any muscles.
Relax
Find time every day to relax. Take time out once or twice a day for at least 15 minutes. Sit or lie comfortably, close your eyes, breathe deeply and slowly. Listen to some relaxation music. No interruptions just focus your attention on your health, happiness and abundance of all you need.
Love
Love makes everything workable. For complete harmony of mind, body and spirit surround yourself with people you love and who love you. Follow these steps and watch your body reach its optimal potential.

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Body Part Isolation vs. Complex Movements in Strength Training

Body Part Isolation vs. Complex Movements in Strength Training
 by: Michael Geary
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
"What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?"
It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always – "Why in the world would you want to isolate it?"
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn't be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn't want a physique like those guys.
Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn't even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
If you're interested in discovering more ways to create a body that looks as good as it functions, please visit http://truthaboutabs.com

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Lunesta ...... Miracle Sleeping Pill?

Lunesta ...... Miracle Sleeping Pill?
 by: Wendy Owen
Lunesta! What's all the fuss about?
It even sounds festive doesn't it ? And it appears that with this sleep medication, there may well be cause for celebration!
It's been some months now since Lunesta first appeared on the scene and was blessed by the FDA. So how has this non-narcotic, non habit forming sleep aid been performing?
Well from the information I have gathered, it seems Lunesta is stacking up very well compared to the other available forms of prescription sleep medication.
Lunesta (generic name Eszopiclone) was brought out by a company called Sepracor which has done extensive tests on the medication, the majority of which have had positive results so far, although the tests are still ongoing.
One of the greatest advantages of Lunesta is that it is the only sleep medication approved for long term use. This is a boon for those with chronic insomnia. In some cases the insomnia has been known to disappear altogether. Tests have shown those who have stopped taking Lunesta haven't suffered any rebound insomnia or withdrawal, both well known problems for those taking the benzodiazepine medications.
Another major advantage is that Lunesta is useful for both sleep onset and sleep maintenance insomnia. Meaning it will work as well for those who for have trouble falling asleep as for those who have trouble staying asleep. A caveat here though, Lunesta should be taken just before going to bed as it a fast acting medication. Don't take Lunesta and then take a trip to the movies! Also make sure you have eight hours set aside for sleep as it is also long lasting (no driving the car please before that time!)
Lunesta is available in 1, 2 and 3 mg tablets. It's best to start with a low dose and increase if needed.
Possible Side Effects
Every medication can have it's side effects and those that are possible with Lunesta include: Next day drowsiness Dizziness Headaches Uncoordination
Lunesta should not be taken by pregnant or breastfeeding women as the effect on infants is not yet known. See your doctor first.
Lunesta and Depression
If you've ever been depressed, you'll remember those agonizing hours between 2 and 4am tossing and turning and worrying about everything! What can you do when your depression medication precludes taking any form of sleeping aid? Never fear! Tests have shown that Lunesta is well tolerated by those taking Prozac (an anti-depressant drug) A ten week survey was done comparing patients on Prozac and Lunesta with patients on Prozac and a placebo (sugar pill)
Results found the Lunesta patients showed significant improvements. They fell asleep more quickly, stayed asleep longer and were more alert during the day.
Lunesta is available on prescription in the US. It's not yet available in Australia (that's why they call us "down under"!) Those in other countries would need to ask their doctor.
This article is for informational purposes only and should not replace individual medical advice from you health care provider.
Copyright 2005 Wendy Owen

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