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EXERCISE






The Truth about Fad Diets
If you've spent any time at my site, you may know that I'm not a fan of diets, whether they're mainstream or on the fringes. I've never met a person who was able to stay on any diet for longer than a few weeks or months and that always spells trouble. As soon as you go off whatever diet you're following, the weight comes back. That isn't to say that diets are inherently bad...many of them offer great ideas for how to eat and recipes to try and some people really can follow them on a long-term basis. But, for most of us, diets just don't fit very well in the real world.

So, if you don't follow a diet then what should you do? It may seem like dieting is the only way to change your eating habits but there really is a better way. Experts find that people who make small changes over time are much more successful at permanently changing the way they eat. This approach isn't all the popular because, unlike going on a diet, you won't see a major change in your weight right away. But, the upside of that is that the changes you do make are permanent and the weight that comes off stays off. Can't beat that with a stick.

If you can find the patience to make those gradual changes, you really will see results. If you need more motivation or inspiration, check out these great resources about diets from our Health & Fitness Guides:

* Fad Diets for Health and Fitness
* Reasons to Quit Dieting Forever
* Fad Diets Quiz
* Yo-Yo Dieting

The Myths about Strength Training
Which exercises should you do to reduce fat over the abs or thighs? And should you lift lighter weights if you're trying to tone your body? These are just a couple of questions I get on a regular basis and my answers often surprise people...or maybe surprise isn't quite the right word. Disbelief...disappointment...denial, those are often the responses I get when I explain the truth about strength training, weight loss and what you can and can't do to change your body.

The truth is, many of us have grown up with certain ideas about how lifting weights can change our bodies, ideas that either aren't true or have been mangled over time by what we hear from friends, what we read in magazines and what we see on TV. In my latest article, I discuss a variety of strength training myths to give you an idea of what you can really achieve with strength training. I'll discuss spot reduction, toning and even fat burning so that you're better informed and know when you're being taken for a ride (hint: many infomercials would fall into that category).

Lifting weights can be a very powerful tool for weight loss, strength and quality of life...but, it isn't magic. Learn more in the Myths about Strength Training.

Exercise of the Week - Hip and Glute Stretch with Bands
One chronic problem I notice in my clients and in myself is tight hips and glutes. This can often be because of too much sitting, not enough movement and/or not enough stretching throughout the day or after exercise. There are a number of excellent hip and glute stretches like the pretzel stretch and the piriformis stretch, but I also like the hip and glute stretch using a resistance band, rope or towel. Using a band offers some support as you stretch and, by manipulating your body and how low you go, how much you bend the knee and how far you twist, you can feel this stretch move and change throughout your body.

This is a great stretch to do any time of day or after a workout. I particularly like getting out my band and doing this and other stretches at night while I'm watching TV.

Do it right: Lie down on the floor with the left leg straight (or bent, if that's more comfortable) and loop a band or a long towel around the right foot. Holding both sides of the band with the right hand, straighten the right leg (keep a slight bend in the knee if needed) and take it across the body, lowering it down as far towards the floor as you can until you feel a stretch in the right hip and glute. You might also feel this stretch in the front of the hip and/or the lower back as well. Use the band or towel to support your leg in a comfortable stretch. Hold for 15-30 seconds and switch sides.

">More stretches using a resistance band.

Vote in This Week's Poll: Do you tend to eat more fat and sugar because you have kids?
Most of us have heard the news about getting married and gaining weight...namely that many of us let ourselves go a little once we've taken the marital plunge. But, what affect does having kids have on our waistlines (and I don't just mean for the women who've gained weight from pregnancy)?

According to a study published in the Journal of the American Board of Family Medicine, adults with kids consume more fat than those who don't have kids. One reason for this is that kid-friendly homes often have more high-fat convenience foods. Now, my husband sometimes acts like a big baby but, usually, I don't have kids and that makes me curious about those of you who do have kids. Has it changed how you eat? Do you tend to eat more fatty or sugary treats because you buy them for your kids? Vote in this week's poll and tell us how having kids has affected your eating habits.

Poll: Do you tend to eat more fat and sugar because you have kids?

1. Yes, I find myself nibbling on my kid's snacks
2. Sometimes
3. No, I don't buy sugary or fatty foods for my kids
4. No, I eat different foods than my kids
5. I don't have kids
6. Other - please explain in comments


Get Ready for Yard Work
For the past couple of weekends, my husband and I have been involved in The Great Mulch Distribution of 2007. We do this each year...have a giant mound of mulch plopped on the driveway and we shovel it into a wheelbarrow and run around the yard dumping it in various places. Each year, the moans and groans get louder, the back pain gets worse and our conversations usually end up with an unintelligible series of grunts.

It's tough to get in shape for gardening season during the winter because nothing can really mimic the act of shoveling, digging, planting, mowing, etc. But, this year, I decided to at least try to get ready for all this outdoor work with lots of strengthening and stretching moves for the entire body. While I still ache, I do feel a lot better than I did last year and I've noticed that I'm recovering much faster. The following are some resources I've used to get strong and flexible this year...maybe they'll help you do the same:

* Strengthen and Stretch the Core. I used this strength/flexibility workout about 2-3 times a week and it really helped keep my back a little less achy this year.
* Pilates Quick Workout. I also did Marguerite's Quick Workout about twice a week to really work abs, back and pelvic floor. I liked that the workout was short and simple and that I could do it while watching TV.
* Daily Stretches. Lack of flexibility, especially in the hamstrings and lower back, can really contribute to post-gardening pain. I love Ann's Daily Yoga Stretch routine and find that this 10-minute workout is perfect for mornings.
* Morning and Evening Yoga. This gentle yoga workout is another favorite of mine and I really enjoyed it after I was finished mulching for the day.
* Gardening and Arthritis. This is an excellent resource for gardening if you have problems with arthritis. I've printed out quite a bit of material for my grandmother and she's excited to be able to work in the yard again.
* A Glass of Red Wine. Whoops, how'd that get in there? Okay, so we often have a glass of wine after working all day in the yard - according to Shereen, we may live longer because of it.


I love summer. I love walking around barefoot, working in the yard and I also love buying new gear for the warm weather. In fact, the enjoyment I get from buying exercise clothes and gear could be considered a problem...at least, if you ask my husband. If you ask me? It's the best part of the season.

Of course, plenty of people think I'm weird because I can't wait to try out a new pair of running shoes or that I rush home to try on the new workout shorts I just bought and...well...okay, that is a little weird. But, the result of all my hard work in trying out new gear is that I can provide you with a list of my favorite summer essentials for both men and women. Check out my top picks for Summer Exercise Essentials and, if you have any suggestions or favorites, tell us about them in comments
l
When you read about working the abdominals, you're often told to choose exercises that work all your abdominal muscles - the rectus abdominis (or the infamous 'six-pack'), the transverse abdominis and the internal/external obliques. The truth is, many ab exercises will involve all of these muscles to some degree or another, but some moves do target different areas. This move, the Side-Lying Oblique Lift, places an emphasis on the oblique muscles - those muscles that run along the waist or, as one of my client refers to this area, "muffin tops."

Ahem.

What I like about this move is that the unstable surface forces you to involve your entire body to stay on the ball while still getting great work on the obliques. I also like this move because you can modify it with simple changes to make it either easier or harder. To make it easier, prop the top foot against a wall for added stability. To make it harder, stack the feet instead of keeping one knee down. And, if you're new to the ball, you may want to start with this Beginner Ball Workout.

Do it right: In sidelying position on the ball, rest the bottom knee on floor to stabilize the body or, for more challenge, keep both legs straight. Place fists on the temples or cross them over the chest, tighten obliques (muscles around the waist) and lift torso off the ball, pulling the ribcage toward the hip. Repeat for 12-16 reps before switching sides. For more, check out this Exercise Ball Workout for some challenging moves.


I have to admit, I've never been a big fan of using a scale to measure weight loss progress. My hate/hate relationship with the scale started back in high school when I started weighing myself twice a day. I was stunned to find I could gain up to 7 or 8 pounds by the end of the day. Of course, now I know that weight naturally fluctuates all day long and it doesn't mean you're actually gaining fat. But, back then? It was utter disaster to see that number on the scale.

These days, I don't use a scale at all because I know when I've gained weight...I sure don't need a scale to tell me that and, if I'm really curious about where I am, I often use measurements or just how my clothes fit. There are so many ways to track progress and all of us have our preferences. Some people find the scale motivates them while others don't track their weight at all. What about you? How do you track your weight loss progress? Does tracking your progress motivate you in a positive way? Vote in this week's poll and tell us about it.

Poll: How do you track your weight loss progress?

1. I weigh myself regularly
2. I use measurements to track how many inches I've lost
3. I get my body fat tested
4. I go by how my clothes fit
5. I use some combination of the above
6. I don't track my progress
7. I'm not making any progress to track
8. Other - Please explain in comments


Walk While you Work
We all know that structured exercise is important for being healthy and losing weight, but another area we sometimes forget about is general activity or, as the experts put it, Non-Exercise Activity Thermogenesis (NEAT). For the record, getting up and moving around more each day can make a major difference in your waistline over the long-term. In my article, Secret Weapons for Weight Loss, this NEAT form of exercise is one of the most important ways we can lose weight without having to make many changes in how we live.

Now, experts are taking things a step further (no pun intended) and trying to figure out what would happen if we all walked at 1 mph on a treadmill while working instead of sitting. Wendy Bumgardner discusses the results in her latest post, Lose 50 Pounds a Year with a Treadmill Desk?, noting that the people in the study burned an extra 100 calories per hour by walking 1 mph at work. That would translate to a weight loss of 44-66 pounds in a year for 2-3 hours of walking each day.

If you're interested in making your own exercise office, Wendy has some great suggestions for you. But, if a treadmill at work is out of the question (as it will be for many of us), that doesn't mean you can't create a different strategy for staying active at the office or at home. The key is, more than anything, to stand up and move around as much as possible. Some ideas:

* Walk while you do other things like talking on the phone, meeting with co-workers or getting together with friends.
* Wear a pedometer and record your steps each day
* Sit on an exercise ball while you watch TV
* Give yourself an extra 5 or 10 minutes after you get to work for a walk around the parking lot or up and down the stairs
* If you have time at the airport, make a few laps around the terminal while you're waiting
* Carry your shopping bags in one at a time

The truth is, we now live in a world where we sometimes have to invent reasons to move and that movement, as Wendy's post proves, really adds up in a way many of us never realized.

How do you stay active? Leave your suggestions in comments and tell us how you keep moving on a daily basis.

 

 

   


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Exercise and Diabetes - American Diabetes Association
The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ...
www.diabetes.org/weightloss-and-exercise/exercise/overview.jsp - 42
American Council on Exercise (ACE)
Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ...
www.acefitness.org/ - 21
Exercise to Improve Your Body and Your Brain
Comprehensive exercise guide by Dr. Joseph Mercola. Improve your body and help your brain work better, lower the risk of cancer, heart disease, ...
www.mercola.com/nutritionplan/exercise.htm - 61
Exercise, Workout, and Fitness Center: Yoga, Cardio, Strength ...
From weight training to healthy exercise programs, find health and fitness information for a healthy lifestyle.
www.webmd.com/fitness-exercise/ - 154
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
Learn how to perform every exercise, what bodyparts they work, and more! Pictures and videos.
www.bodybuilding.com/fun/exercises.htm - 23
Exercise - Overview - Introduction
Walking is the perfect form of exercise and prevents lots of illnesses such as heart disease. For these ramblers, it's a relaxing antidote to city life. ...
www.nhs.uk/conditions/exercise - 55
Why exercise? - Health & Wellbeing
We all know we need exercise, but what activities will keep us fit and healthy and how often do we need to do them.
www.abc.net.au/health/library/stories/2007/05/10/1919866.htm - 32
Deccan Herald - Finance Minister begins State budget exercise
23 Feb 2008 ... The Centre on Friday held talks with top officials of the Finance Department of Karnataka currently under Presidents rule to fine-tune the ...
www.deccanherald.com/CONTENT/Feb232008/state2008022353770.asp - 60
Articles Category: Exercise - eArticlesOnline.com - Publish ...
Publish articles for free, ezine publishers get free article reprints.
www.earticlesonline.com/Category/Exercise/170 - 39
Foreign servicemen speak positively of "Iron Fist-2004" military ...
The exercise, with actual troops and live ammunition, was carried out by a ... He said this exercise is a concrete step toward the transparency of China's ...
www.chinaembassy.org.in/eng/gf/t162098.htm - 8
[PDF] EXERCISE -1
File Format: PDF/Adobe Acrobat - View as HTML
EXERCISE -1. TITLE:. A visit to the university rabbit farm. OBJECTIVE ...... This whole exercise enables the. owner to detect any injury/ ailment of the dog ...
hillagric.ernet.in/education/covas/lpm/academicmaterial/Manual_LPM-313.pdf - Similar pages
Sport and Exercise Physiology Testing Guidelines: The British ...
Download Sport and Exercise Physiology Testing Guidelines: The British Association of Sport and Exercise Sciences Guide (Bases Sport an - Free chm, ...
www.ebookee.com/Sport-and-Exercise-Physiology-Testing-Guidelines-The-British-Association-of-Sport-and-Exercise-Sciences... - 24
Informa HealthCare [request_ebook] Exercise and Disease Management ...
Download Free eBook:Informa HealthCare[request_ebook] Exercise and Disease Management (Crc Series in Exercise Physiology) by Brian C Leutholtz - Free chm, ...
www.ebookee.com/Exercise-and-Disease-Management-Crc-Series-in-Exercise-Physiology-_179716.html - 23
More results from www.ebookee.com »
Sitting Exercises & Relaxation Exercise by Yogawiz.com
Sitting Exercises are a good way to start your day to feel good or revitalized. They should be done on daily routine basis.
www.yogawiz.com/yoga-office/sitting-exercises.html - 28
Dieting, exercise by adolescents may indicate anorexia, April 2008
21 Apr 2008 ... Dieting, exercise by adolescents may indicate anorexia, April 2008. ... Berlin: A strict diet and exercise routine among adolescents may be ...
indiaedunews.net/In-Focus/April_2008/Dieting,_exercise_by_adolescents_may_indicate_anorexia_4074/ - 44
PORTABLE EXERCISE EQUIPMENT for workouts on the road
Portable exercise equipment needs to be compact yet effective. This versatile portable exercise equipment design weighs only 1.5 lbs yet provides a health ...
www.portableexerciseequipment.com/ - 17
[PDF] DNA barcoding: An exercise in futility or utility?
File Format: PDF/Adobe Acrobat - View as HTML
10 May 2007 ... feared that DNA barcoding exercises. may supplant genuine taxonomic projects ... In the Indian. context, the barcoding exercise should ...
www.ias.ac.in/currsci/may102007/1213.pdf - Similar pages
Fitness and exercise in pregnancy
Staying active has lots of benefits both during your pregnancy and when it comes to giving birth. Whether you were a regular gym bunny before you got ...
www.babycenter.in/pregnancy/fitness/ - 38
Starting to exercise
Myths that contribute to an inactive lifestyle are that exercise has to be difficult, ... Stretch the muscles you are going to use in your exercise. ...
www.medicine.ox.ac.uk/bandolier/booth/hliving/startoex.html - 36
Diabetes Exercise, Quick Easy Walking Program
Diabetes exercise program for preventing diabetes.
www.diabetes-guide.org/diabetes-exercise.htm - 14
Exercise - health benefits of exercising
Bupa health factsheet - a regular exercise programme can help prevent heart disease, high blood pressure, stroke, diabetes and depression.
hcd2.bupa.co.uk/fact_sheets/html/exercise.html - 56
The Biggest Loser | Free Exercise Programs | Weight Loss Meal Planner
Weight loss doesn't have to be hard! Lose weight with our free personalized exercise programs and meal plans. Find out more about The Biggest Loser ...
www.free-online-health.com/ - 20
Exercise before work eases stress
People who exercise on work days "are happier, suffer less stress and are also more productive".
www.zeenews.com/life-style/out-of-line/2008-12-17/491747news.html - 24
Businessworld - Practice Exercise for CAT
Number one Indian business portal with incisive analysis and surveys.
www.businessworld.in/index.php/B-School/Practice-Exercise-for-CAT.html - 48
Exercise well to maintain sugar levels- LiveITUP-Features-The ...
19 Dec 2008 ... Exercise is important because it improves glucose regulation, reduces the risk of heart disease, hypertension, cholesterol levels and excess ...
economictimes.indiatimes.com/Features/LiveITUP/Exercise_well_to_maintain_sugar_levels/articleshow/3859884.cms - 38
Exercise and Fitness Tips: Get the Most from Your Physical Activity.
Get answers to your questions about exercise and fitness. Whether you are starting an exercise program, improving an existing routine or looking for new ...
www.medicinenet.com/exercise/article.htm - 63
Exercises, Fitness, Nutrition, Diets, Metabolism and Workouts
Exercises, Fitness, Workouts, Exercising, Forums, Diets, Body Building, Metabolism, Forums, Workout Programs, workout plans, Nutrition, Supplements, ...
www.myfit.ca/ - 72
Exercise Shatrujeet 06 [www.bharat-rakshak.com]
Shatrujeet, which translates into "victory over our enemies", was a bilateral training exercise in which Marines of Echo Company trained alongside Soldiers ...
www.bharat-rakshak.com/LAND-FORCES/Army/Galleries/Exercises/Shatrujeet/ - 20
Prescribing exercise as crucial as medicine
Physical trainers cannot double up as physical therapists and give advice or counsel clients with respect to body aches, joint pains, or musclo-skeletal ...
www.merinews.com/catFull.jsp?articleID=156756 - 45k - 7 hours ago - Cached - Similar pages
Welcome to ::-:: Exercise, Fitness and Leisure
Information on various aspects of exercise and fitness and providers of sporting , exercise and leisure equipment.
www.exercise.co.uk/ - 23
HowStuffWorks "How Exercise Works"
Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training.
health.howstuffworks.com/sports-physiology.htm - 64
What does exercise mean?
Definition of exercise in the Definitions.net Directory. Meaning of exercise. What does exercise mean? Information and translations of exercise in the most ...
www.definitions.net/definition/exercise - 34
[PDF] Choose Focus Analyze Exercise By Aditi Jain BT04B004
File Format: PDF/Adobe Acrobat - View as HTML
experiences through the CFA exercise. Doing the CFA exercise second time was an incredible experience. It forced me to think. creatively and innovatively. ...
www.biotech.iitm.ac.in/faculty/Aditi_CFA.pdf - Similar pages
Find Cheaper Exercise Equipment Through Move-Out Sales [Saving ...
The Wise Bread blog points out that with people moving for a variety of financial reasons these days, it can be a good time to buy used exercise.
www.crazyengineers.com/forum/ce-infocus/12587-find-cheaper-exercise-equipment-through-move-out-sales-saving-money.html - Similar pages
Fitness & Health Care Equipment,Commercial Fitness Equipment ...
We are Manufacturers and Exporters of fitness equipments, exercise machines , home exercise equipment, , gym equipment, home gym exercise equipment, ...
www.eindiabusiness.com/fitnessequipments/ - 21
Fitness and Exercise
Now if you are suffering from unbalanced shape of your belly you have to start some exercise routine combined with nutritious diet. ...
www.fitnessandexercise.org/ - 25
Avoid this exercise if diagnosed with a bulging disk... : Advisory ...
Chennai-based Dr PV Jayasankar, an orthopaedic surgeon, has been recognised for his efforts to bring exercise science as a specialty onto centrestage. ...
menshealth.digitaltoday.in/menshealth/story.jsp?contentid=1580&sid=5&cid=21 - 45
Stretching before exercise can actually weaken muscles | TopNews ...
4 Nov 2008 ... London, Nov 4 : Stretching before exercise can be bad for individuals, warn scientists, who found that the integral part of any athlete''s ...
www.topnews.in/health/stretching-exercise-can-actually-weaken-muscles-25052 - 28
Healthy-India.org :: Exercise: precautions to take!
While exercising, it is important to exercise at a level that will improve fitness without over-exerting. As a rule of the thumb, always exercise to a limit ...
healthy-india.org/beingactive4.asp - 25
YaHind.Com - News - India, Bangladesh to conduct joint army exercise
YaHind.Com is a large online news portal that provides worlds news, top news headlines, entertainment, movie news, blogs, holiday, living, videos.
www.yahind.com/news/directory.php?id=3989 - 58
Video results for exercise


1988 Paul Hunt gymnastics comedy floor exercise
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Memory Exercises
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