Bodybuilding Is Not Just About Huge Body and Great Looks

Many young men decide to take up bodybuilding to increase their muscle mass, and to grow in size. In addition to achieving a great looking body, there are many other benefits of bodybuilding. In this post, we will touch upon a few points, where bodybuilding can help you in many other aspects of life.

Bodybuilding helps you relax:

While doing intense workouts, you tend to forget about the things that normally worry you, or make you feel stressful. After a good weight training session, you will feel a complete sense of contentment and relaxation of mind.

There is no better stress buster than a good session of total sweat-out. It helps them in handling the everyday stress that could be related to workplace, traffic, relationships, job security, finance, or family related issues.

Since they eliminate stress through intense workouts, they are able to maintain their calm and composure while handling other problems.

#Bodybuilders look at life with a different perspective:

When you see your muscles growing and taking shape, your self confidence will also grow. Bodybuilders understand the fact that success comes only as a result of continuous efforts and dedication. It requires a lot of self motivation, which will also help them in achieving many other things in life.

Improves goal setting and organizing skills:

Bodybuilding takes years of efforts, but you will need to follow the goals, and stick to your plan. When you are into bodybuilding, you will have to set short term goals, as well as long-term goals. You will need to be aware, and be mentally prepared to do the workouts that are charted out for you for the week.

You learn to set goals and work your way towards them. That kind of attitude will also help you in becoming more systematic and organized in your personal life as well. Gradually, you will see the environment around you change for better.

Gives you the inner strength to sustain the hardships:

Make no mistake here, as there is no easy way to build a muscular body. There will be pain and frustration at times. Only the people with grit and determination will be able to take such setbacks, pick themselves up again, and come back stronger than before.

Bodybuilders do not quit. They might be down at times, but are never out. They always keep coming back.

One of the main mistakes which many bodybuilders commit is that they do not take a break from weight training. Since bulking is all about breakage and repairs of muscle fibers, it is very important to take a break from weight training. It is recommended for them to take it least one week of break, once in every three months.

Follow a plan:

One of the best ways to take of bodybuilding seriously is by following some of the top #muscle #building programs like the MAXIMIZER.

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Moving Forward - 3 Simple Steps

Moving forward. What does this mean?

Well, it means different things to different people. Some of us know exactly what we want to move forward with and others haven't discovered it yet. Maybe it is that soul searching quiet time that is needed to discover what it is for you. Maybe it is a major change that needs to happen before you see.

What is your passion? What inspires you? What is your dream? What makes you happy?

I will explain how I discovered what I truly wanted in my life and how I moved forward.

3 Simple Steps

1 - Find what it is that inspires you.

Many of us spend a lifetime not really knowing who we are and what inspires us. To find our inspiration we need to write down the things we do that truly make us happy. Sometimes guidance from others will help. Others see you light up, when you take part in the activity that you enjoy. Coaches can ask you the correct questions to help you discover yourself. You might not see it right away. Look for signs and explore different things, to help you discover that ahhha moment for you.

For me, I have always wanted to have my own business. Fear and self-doubt are what held me back. I have had positions that had a steady income but I was never fulfilled. Years ago, I also had a Caliper test done at a company I worked for. It told me great things but the one message I didn't really process and realize was that I was an entrepreneur at heart. As I was working my way up the corporate ladder, I didn't see this. Now I know what inspires me; to be an entrepreneur that helps people and delivers travel. I love being with my children, family and friends. I know what makes me happy and work on steering myself in that direction.

Now my motto is "Instill an internal legacy to live life fully and to your true potential; to learn, experience and love." So now, ask yourself, what inspires you? It could be as simple as taking up art or a musical instrument. Maybe tackle your travel bucket list. Whatever that is, you take that quiet time to find it. You will be so glad you did. Put your time an effort towards what makes you happy.

2 - Find what is holding you back.

Again, for everyone that could be different. Mind you, the base or foundation is still the same for everyone: fear. Fear of not making enough money. Fear of looking dumb. Fear of change. The list goes on. Whatever is holding you back stems from fear. For me, it was fear of not earning a living. I am a single mother of two teenagers and starting my own business was a big leap. My other fear included not succeeding, people laughing at me, not being able to keep up and the fear of success. Isn't that a strange one. Fear of success... It was with deep soul searching, coaching and an unfortunate illness that opened me up to face my fears and move forward. It's not easy. Trust me, I know and you can do it to. Don't let fear hold you back.

3 - Moving forward.

When I fell ill and worked with the hospital to get better, I didn't see it as a new beginning. Many of my friends that I would have seen as supportive, left my side. I didn't know how to get my life back. I started to get better after awhile and realized it wasn't healthy for me to get my life back. It was time for me to move forward and put the pieces of the puzzle together that would be better for my mind, body and spirit. Look ahead and not back. I have taken that leap and started my inspirational journey. I developed Your Inspirational Journey Co to help others move forward. I hope that you don't have something as terrible as an illness to come into you life to move you forward. I hope that you take everyday as a precious moment and take time to move forward with what inspires you. Set a plan that takes you there. It can be bite size steps that will lead you to that goal. Close your eye and envision what it is that inspires you daily. I was coaching someone earlier today and what she wanted was to sail the Caribbean. She has a plan now that will allow her to take those sailing lessons that will take her to her dream. Put that plan in place to move your dreams forward and inspire your world today

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8 Ways to Keep Healthy Everyday

1. Drink milk.
Calcium gives your bones strength. However, if you're lactose-intolerant or just can't stand or abide the taste of cow's milk, go for soy milk. In Singapore, soy milk brands offer lots of variety. You can even alternate between soy and dairy milk so you get the best of both worlds.

2. Exercise regularly.
Running, jogging, playing sports-it doesn't matter what physical activity you choose. The clincher is to do whatever it is regularly. You have to give your body time to remember, to build muscle memory. Running once or twice every two months isn't going to cut it. Training your body to be healthy takes time. Make it a routine.

3. Have a healthy diet.
When you're young, you think you've got license to eat as much as you want of anything: burgers, steaks, ham, bacon and more. You're really not thinking about how many calories are being lodged into your arteries or worried about heart failure or diabetes or kidney failure. But you should be. Start eating healthy if you want to get more enjoyment-more energy, more time-out of your life.

4. Don't let stress get you down.
Stress is a normal part of your professional and personal life. The trick is not to let it control you. Find ways to alleviate the stress or cut down on it. If you think it's your work or someone causing you undue stress, then maybe it's time to find a new job or a new way of dealing with that person.

5. Think positive.
It's a cliché for a reason: it works. So make an effort to put yourself in a positive frame of mind every day. It might take a lot of effort and might not work every time but it's worth it. Positive thinking makes you feel better about a lot of things in the world and even helps you develop invaluable emotional resilience in life.

6. Go for regular check-ups.
Being healthy doesn't stop when you're feeling healthy. Get yourself into the hospital for annual checkups.

7. Sleep right.
Sleep gives you energy. And sleeping regular hours helps you stay healthy. So don't compromise on your sleep. If you have to, make sure you always make up those sleepless nights. After all, you concentrate more and have better attention at work when you've had a good night's sleep than if you haven't.

8. Laugh a lot.
Sometimes, all a tense situation needs is a laugh. Being able to laugh at yourself, your mistakes and at the simplest things in life, is a great ability. Not everyone can do it. And doing it helps a lot in keeping you sane and healthy in life-physically and emotionally.

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Weight Loss As Simple As 1, 2, 3

Why is it so hard for most people to lose weight? Is it genetics or hormonal? Sometimes. Is it overeating? Could be. I believe it to be one thing, at least 85% of the time, and that is not knowing their Numbers. When I mean by number is their BMR number. Regardless how you like to think about weight loss, it still comes down to one simple principle. Keep your caloric intake lower than what you burn daily. So here are three steps to make weight loss as simple as 1, 2, 3.

1. Know your BMR. BMR or Basal Metabolic Rate is the amount of calories your body burns just for you to be able to stay alive. So if you are burning an average of 2000 calories a day without exercise or any extracurricular activity, your body EXPECTS 2000 calories via food consumption so it can use those calories to keep you alive the next day. By decreasing your calories by 250-500 calories a day, forces your body to make up the difference in calorie consumption by using 250-500 calories of stored fat. This is called CALORIC DEFICIT. Keep this up every day and you can lose ½ pound to one pound without breaking a sweat. Use this formula:

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

After you calculate your BMR, subtract 250-500 from your BMR. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men

2. 80%/20% Rule: Eating totally healthy SUCKS! Let's be honest. So instead of trying to become the lean chicken King or the Salad Queen, try enjoying some of your favorite guilty pleasures as along as it is with your calorie range you just calculated. Understanding that 3500 calories equals one pound, as long as you stay within your numbers you will lose weight. YES!

3. If you want to lose more than ½ pound to one pound a week, EXERCISE but eat more: The downfall of many fitness enthusiast is they do a calorie restriction meal plan to lose weight, but also exercise leaving their net calorie intake below 1200 for women and 1500 for men. This is a recipe for disaster. You have to take in more calories so your body will not go into starvation mode AKA fat holding mode. So to know your numbers far as with exercise, use the Activity Factor with your BMR then subtract 500-1000 calories from your total number (BMR x AF). NOW You can allow your body to burn more calories for greater weight loss. The steps are to take your BMR (without subtracting the 250-500 calories) and multiply by your Activity Factor. Here is the formula: Your BMR X Activity Factor.

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Now subtract 500-1000 calories from your total number. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men.

Weight loss should never be complicated. If you know your BMR, and try not to be so restrictive with your eating habits and add in extra calories if you are wanting to exercise along with your caloric restriction; you will lose weight as simple as 1,2, 3

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3 Major Points To Building Muscle Mass

I know that we typically hear people complaining that they cannot lose weight. Personally, I am on the other end of the spectrum. My struggle has always been to put on weight. After a lot of trial and error, I finally found something that worked for me. It breaks down into 3 simple categories.

Step 1 To Building Muscle - Exercise
If you are not breaking down muscle, how do you expect it to get stronger. More important than just exercise, you need to know how to exercise in the right way for building muscle. The key is strength training with variety, and increasing intensity. It is not enough to just go lift weights. You need to keep your muscles guessing. If your chest workout is the same every week, your body is going to adapt to it. You will plateau quickly, and your muscle growth will me minimum, if existing at all. In order to make sure that you are increasing your difficulty, it is important to keep track of what you are lifting. If you don't know what you did last time, how are you supposed to have a goal for this time. I suggest hitting 1-2 body parts each day that you workout. You can put together muscles that work together, such as chest and triceps, or you can work opposing muscles, such as chest and back, or biceps and triceps. remember that you are supposed to be mixing things up, so you can do 1 for a few weeks, and then switch to a different combo for a few more weeks.

Step 2 - Nutrition
I have had plenty of people tell me that if I want to gain weight, I needed to be drinking milk shakes and eating peanut butter all of the time. That will not help you gain the weight that you want to be gaining. If you want your muscles to grow, you need to feed them the right way. That means that you need protein, carbs and fats. Also, water, lots of water. The key is to prevent your muscles from starving. You should be eating something every hour or two. Think small to medium snacks with 3 good meals. Eggs, whole wheat toast and a glass of milk make a great breakfast. Peanut butter and jelly on whole wheat bread with an apple or a salad is a simple, healthy lunch. Chicken with whole wheat pasta and vegetables is one of my favorite dinners. Drink water and eat fruit, vegetables and other healthy snacks throughout the day.

Step 3 - Rest To Build Muscle
It takes a lot of energy to build muscle. If you are not getting enough sleep, you are taking away the time that your body needs for optimal growth. Be sure that you are getting at least 7 hours each night. This will give your body time to rest and recover. Without that rest time, your body will struggle to recover, and you may be wasting your time lifting.

If you are looking for a simple to follow program, the one that helped me put on 12 pounds of muscle in 90 days, check out THIS. 

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The Five Times You Need to See a Foot Doctor

We use them all the time, but may not be giving our feet the attention and care they deserve. While these parts of our bodies are extremely sturdy and hardy, there are some warning signs you should not ignore such as numbness or discoloration. If you're experiencing any of these symptoms, consult with a foot doctor to ensure you aren't suffering from any serious conditions.
Pain or Discomfort
Any pain in the ankle, heel or lower leg should be addressed. There are many reasons why you might be experiencing extreme discomfort in your feet. Blisters, which are extremely common, can occur due to improper fitting shoes and prolonged standing times. Extreme pain can also be an indication of broken bones or tendon issues that will need to be addressed.
Discoloration and Skin Irritation
Discoloration or any irritation could point to a number of conditions. Dryness, itching and inflammation are commonly linked to a condition known as athlete's foot, seen regularly with athletes. Paleness in skin tone could indicate a circulatory problem, and other discoloration could point to gout or infection. Since these are relatively minor conditions, they aren't worth worrying excessively over, but you'll definitely need to schedule a visit to the podiatrist.
Numbness
Numbness is most commonly linked with neuropathy, which can be a result of a diabetes diagnosis. If you have diabetes and regularly experience numbness in your feet, you should keep regular appointments with your foot doctor to monitor the condition.
Growths
There are all types of growths that can occur on or underneath the skin. Warts and calluses are common exterior foot problems easily fixed and addressed. There are other growth conditions that can occur beneath the skin like heel spurs which grow beneath the heel bone due to a number of reasons. Obesity, diabetes and poor-fitting shoes can predispose someone to develop a heel spur. If you're experiencing a large amount of pain in your heel, consult with your foot doctor about a diagnosis and treatments.
Changes in Shape
A ruptured or dysfunctional tendon can actually change the shape of your foot, causing one or both to flatten. This can lead to more serious conditions like arthritis and something called hammertoe. Making sure you wear proper fitting shoes and socks can relieve pressure on tendons. Consult with your podiatrist to determine your condition and if surgery is a good option.
Though most diagnoses given by a podiatrist don't require surgery and are relatively painless and simple, it's important to address any issue you're having with your feet. Ignoring extreme discomfort, a change in shape, or any discoloration could hurt you in the long run. Conditions like gout, broken bones, and heel spurs should be addressed as quickly as possible to avoid any unnecessary discomfort and restore your life to normal. No one likes to live with pain, especially in his or her feet. Schedule an appointment with a foot doctor whenever you notice any abnormalities or acute pain in your feet to ensure you'll continue walking worry-free.

http://topeasywaystoloseweight.blogspot.com.tr

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The Best and Worst of Your Week

Reflection is one of the best ways to review the positives and negatives of how something went. It gives you the opportunity to figure out what went well and also decide what may need revision in order to improve the results and outcome.
Question is, how does this fit in a plan to lose weight and get fit?
When you are focused on losing weight, that will be accomplished when you develop and maintain healthy living habits for a prolonged period of time. It's impossible to put an exact time-frame on the length this process will take you since everyone's situation is unique and different, but also the amount of effort put forth will vary from person to person.
Therefore instead of focusing on how long it will take to lose the weight you want, put that mental energy into frequent reflection and you'll find yourself becoming more effective with this process each and every week.
One of the main reasons why losing weight is so hard to accomplish is that each 24 hour period presents a new set of challenges. In other words, just because one day may have been lived in a healthy manner doesn't necessarily mean the next one will be exactly the same.
This is where reflection comes into play.
When you get in the habit of reflecting on how your day went, try to identify where you may have strayed from your initial plan. Think about all your nutritional choices of the day and whether or not appropriate portion sizes were maintained. You can also reflect on the various snacks and drinks you consumed and decide if those were the best choices you could have made.
Be sure to reflect on your exercise commitment also. Did you make it a point to workout even if it was just walking the dog for an hour around the neighborhood? If not, this reflection opportunity can help you figure out how and when you can fit this in at least three times into your weekly schedule.
If you come across aspects of the day you know were not positive and healthy, decide what can be done so the same mishap does not happen repeatedly. This is what you want to prevent from happening and why reflecting on your day is such a beneficial practice to do regularly.
When you get in the habit of constantly reflecting on the choices made during your day, you will find the unhealthy ones will occur less frequently than they were happening in the past. Try to reflect before going to sleep at night and see if it helps you focus more on making healthy choices to guide you through the next day morning to night. Keep this up for a week and see how much of an improvement is made.
If it helps, actually write down your daily agenda the night before so you wake up with a detailed checklist of all the healthy, positive things you want to accomplish that day. Once you have one day under your belt, you'll be much more inspired to repeat that effort the following day. Pretty soon, healthy habits will emerge and after a month or so, you will have a much better handle on what it takes to lose weight and get into shape.

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10 Tips for Exercising in Your Office

Working in an office these days often involves a lot of sitting and staring, and when you're not doing that there's a high chance you'll be screen-watching on the bus or train, or sitting on your behind staring out at the road home in your car.
This is one of the increasing number of factors that can contribute to an unhealthy lifestyle without you realising, and not exercising due to inconvenience can be a tough habit to break out of.
However, there are plenty of ways you can keep yourself active while at the office, and although they can't replace the great exercise you can get after work (such as at a 24 hour gym) they are a great start to getting your body moving more.

1. Try this while sitting at your desk: straighten your legs and cross one over the other. Raise them and press the top leg down and resist with the other. Then repeat with your legs crossed the other way.


2. A crazy idea and maybe one that will lead to better office relationships, but how about standing up and going to visit a colleague at their desk instead of emailing them?


3. Use an exercise ball instead of a chair, no matter how comfy you find your office throne! There are plenty of interesting exercises you can do on these things, but you might have to find out whether it fits with the office's furniture policy first!


4. Have regular team meetings in which you have to stand? Don't just rock from side to side impatiently, perform subtle leg and ankle exercises! With a straight leg, lift a foot off the floor, and flex your ankle with the toes pointing up. Then point your toes down by extending your ankle. Do this ten times then switch to the other foot.


5. Why waste time at the office photocopier seeing if the magnetic paperclip-holder still works? Lean onto the copier with your hands and stretch your legs, one at a time, up to meet your back. Do this ten times and before you know it you're a little more limber and your prints are ready!


6. You should already have a water bottle from which you're drinking at least 1.6 litres (for women, 2 litres for men) of water a day. Take that good habit and make another out of it by using your filled water bottle as a handy dumbbell!


7. See if you can get an adjustable stand-up desk at your work station. It's important to stand whenever at all possible, to prevent poor posture. You can end up burning as many as 50 more calories an hour by standing instead of sitting.


8. Consider putting a mini-stepper beneath your desk for a sure-fire way to discreetly improve your posture and leg muscles. Not recommended for use with the aforementioned exercise ball, unless you have truly excellent balance.


9. Get out at lunch time! What's that you say? It's cold? Even better! Studies show that you burn even more calories when cold, so head out for a brisk stroll when you can.


10. Finally, know that the above isn't enough. Sure, these mini-exercises can help improve your posture and muscles throughout the day but they are no replacement for proper exercise that gets your heart beating and your muscles flexing. If you want to see true gains in your body and performance, get yourself down to a 24 hour gym after work and start putting the effort in. You'll be pleased with the results!

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Struggling With Hormones and Weight Loss

Fat around the stomach is a big issue that lots of Americans encounter. In fact, belly fatty tissue is one of the most dangerous kind of fat deposits. Excess weight around the belly can boost your chances of developing diabetic issues, cancer cells, heart problem and stroke. Not simply is belly fat deposits unappealing, but it could be a key indicator of a hormonal discrepancy.

Belly fat could be a sign of a number of hormonal imbalances including:

A decrease in testosterone levels in men.

Elevated testosterone or DHEA levels in women.

Estrogen dominance in both genders.

Adrenal dysfunction in both genders.

In order to reduce belly fat, one must engage in regular exercise, consume a healthy diet, receive plenty of sleep and address any hormonal imbalances that may be associated with your weight gain.

In order to lower belly fat deposits, one need to engage in normal physical exercise, take in a healthy diet regimen, get plenty of rest and resolve any type of hormone imbalances that could be linked with your weight gain.

More youthful women, specifically those taking care of PCOS, are also having problem with excessive weight around the waistline. This is particularly risky due to the fact that it can enhance the danger of a girl establishing diabetes or heart disease.

Abdominal fat cells can increase the aromatization of testosterone into estrogen. When estrogen levels rise, the likelihood of retaining more fat around the abdominal region becomes more of a reality. Hormones and weight gain can create a vicious cycle of blood sugar dysregulation as well hormonal imbalances.

Male testosterone levels begin to become lower as the result of stress, aging and obesity. In today's world, men are experiencing a decrease in testosterone levels much earlier in life than ever before. Lower testosterone levels are the result of insulin resistance as well as an increased risk of metabolic syndrome and diabetes.

Study performed at the University of Washington indicates that men with reduced testosterone degrees are much more likely to develop abdominal fat. Analysts additionally located that switching out shed testosterone can help to help in the fatty tissue loss procedure. Specialists at Yale College discovered that also slim women with high cortisol levels were most likely to still experience fat deposits around the waistline.

Struggling with hormones and weight loss can be a challenge. Diet and exercise are often your best defense against weight gain and can help you to lose unwanted weight. However, it is important to remember that hormonal imbalances can make weight loss challenging even when you feel you are doing everything right. Testing for hormonal imbalances can beneficial to help ensure successful weight loss.

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Let's Talk About Shame

For the past three weeks, as I have been traveling through the south of India, I have found myself on an abundance of overnight trains, planes, cabs, and rickshaws.

This has left me with plenty of time for self-reflection, and as an incredibly introspective person by nature, this is truly sacred time for me.

For the past few months leading up to this trip, I kept "seeing" Brene Brown's book, "The Gift of Imperfections" everywhere. It was mentioned in multiple conversations, appeared in my Facebook feed, and has shown up as suggested reading for me on Amazon over and over.

Whenever something of this nature happens, I take it as a strong message from my guides, spirit, the universe, whatever, that I need to listen up, pay attention, and in this case, read!

As someone who very much relies on her intuition, to me, synchronicity is like a wink from the universe!

As I started to dive into this book, I learned that Brene Brown has dedicated her life to studying difficult human emotions like shame, fear, and vulnerability, and her book is all about loving yourself throughout the process of owning your story.

Ah-ha! There it is! Got it!

Thank you universe for once again being so timely with your messages!

For far too long, I felt totally alone and ashamed of my struggles. I had a degree in nutrition, and had spent an inordinate amount of time not only in school, but of my own accord, reading everything I could get my hands on about what to eat and why.

After all, healing the body through natural foods is one of my greatest passions.

Yet, despite all of this, I was totally struggling with my relationship to food and my body. No matter how hard I tried, I couldn't seem to get my behaviors in line with my knowledge.

I would fluctuate between compulsive bingeing and then attempting to restrict to "fix" what I had done, which would only lead to more bingeing. For years, I felt totally out of control, and stuck in a viscous cycle, which had conditioned me to feel incredibly negative towards myself and my body.

I couldn't even bring myself to say the words binge eater or emotional eater out loud because I was too filled with embarrassment, shame, and fear around anyone knowing how hard it was for me.

Well guess what... I really just don't give a f**k anymore.

I have come an insanely long way since that time, in fact, it is like night and day. And if I stay quiet and stuck in feeling shameful around "my story", I am doing a HUGE disservice to all the women who I feel called to serve, all the women, who I know, I can truly help.

Here's the thing about being a human... we struggle!

We all have different ways of taking the edge off. Some people numb out with food, while others use alcohol, drugs, sex, relationships, money, work, gambling, chaos, shopping, perfectionism, the internet. The list is endless and it is truly all one in the same. Struggling is a part of universal human experience and there is really no way around it.

In Brene Brown's book, she gives us three things that we need to know about shame:

1. We all have it. Shame is universal and one of the most primitive human emotions that we experience. The only people who don't experience shame lack the capacity for empathy and human connection.

2. We're all afraid to talk about shame.

3. The less we talk about shame, the more control it has over our lives.

There is a real power in embracing imperfections and vulnerabilities. In being OK with all your scars and humanness. One of the things that really helped me to let go of some of the shame that I was harboring around my food crazy days, was finally reaching out to someone and talking about it.

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Top Tips for Dieting on a Budget

When you want to lose some weight in order to enjoy a healthier lifestyle it may seem too expensive. It is the bug-bear of many that processed food is cheaper than fresh fruit and vegetables and attending a weekly slimming or exercise class seems to cost the earth. If you are in this position then you'll be glad to know that you can lose weight on a budget.

1. Slimming Clubs
If you need the support and motivation that comes with being part of a recognised slimming group then you need to minimise the costs while enjoying the benefits. The majority of clubs offer a monthly or longer term "pass" or "subscription" where you pay for a bulk of classes at once and this entitles you to a discount on what you would have paid each week. If you can do this by joining up on pay day when you have more funds available then this may be the sensible choice.

For those who don't want to or simply can't afford to attend classes some slimming groups offer online membership which works out cheaper again.

2. Food
The bane of all slimmers is the cost of food. Ridiculously food seems to cost more when you are trying to lose weight than when you aren't so bothered. Fresh fruit, vegetables and meat are expensive however there are ways around this. Shopping around for cheaper food is the way forward. You may find that greengrocers, veg box deliveries and stores such as Lidl or Aldi are significantly cheaper than buying healthy foods in bulk from big name supermarkets. If you simply don't have time to shop around then do an online shop, compare prices as you go while making sure you aren't missing any healthy offers and use discount codes and deals where you can.

3. Exercise
When trying to lose weight your food intake and exercise routines go hand in hand. A gym subscription may be costly however if you are on certain benefits it may be worth looking to see whether you are entitled to a discount membership as the majority of swimming pools certainly offer these. Again, if time is an issue or if you simply just can't face the gym at the end of a long day then exercise from home. There are hundreds of exercise DVDs that you can may from eBay or the car boots sales or use your home console, such as a Wii or an Xbox with Kinect to help you lose weight and tone up on a budget.

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Requirements To Building Muscle Effectively

Building muscle isn't tough, but it does require time, commitment, and some intelligence for most of us. Some people are naturally muscular, lean, and strong but that doesn't describe me and it probably doesn't describe you since you are reading this.

Here are the three requirements to build muscle effectively: exercise, rest, and nutrition.

The exercise part is the most obvious to people. Resistance exercise does work best, either free weights, exercise machines, rubber exercise bands, or similar. Now you can potentially build muscle with aerobic exercise, for example build big muscular legs through skiing or biking a lot, but that is a side effect of that type of exercise and to build an evenly muscled body you need some type of resistance exercise program. Now it just might be that you work construction or do other work that involves physical labor and get your exercise that way, but that is not most of us. Most of us have fairly sedentary jobs.

Of the options available to most of us, free weights certainly work best. Although machines etc. have their place and you can even use them exclusively, you will see the most benefits the fastest from free weights. Make sure you have someone show you the ropes: a personal trainer, a gym employee, etc. and be careful to avoid poor form as injuries are more likely then.

Also of course get a medical doctors okay before starting any exercise program! This is critical.

Rest is also important. Did you know that muscles do not grow when you exercise, but when they are recovering during rest periods between workouts? It is common for beginners (and others) to be too "gung ho" and over train. Severe soreness, lethargy, and moodiness can be symptoms of overtraining. Some soreness is certainly OK, and you will learn to tell "good" soreness and "bad" soreness apart quickly.

You need to make sure you do not work each body part too often per week, too hard at each workout, and that you get adequate sleep. I find that I need more sleep when I have extra heavy workouts. Also factor in other exercise you may get, including sports and aerobic exercises.

Nutrition is critical! As the saying goes, you cannot out train a bad diet! Protein requirements are perhaps the most obvious as they go up, but general healthy eating and nutrition is even more important when building muscle.

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How To Make Weight Loss Work For You

Coming to terms with what the phrase "Losing Weight" means is only half the battle. Those 2 words alone are enough to scare people away; but it doesn't have to. There are plenty of ways to form a weight loss plan that is centered around your means so that this whole process can work in your favor. The weight loss journey can no doubt be a long and hard one but that will be something to disregard if losing weight and getting back to a healthier lifestyle is your end goal. A lot of times, people will slip up from diets due to lack of motivation or pure laziness but this doesn't have to be you!

Crash dieting is not the answer in this kind of situation either because for 100% of people, a crash diet is definitely not within their means. It's basically a calorie away from starvation, where you're depriving your body from the proper amounts of nutrients it needs to function. A healthier lifestyle and weight loss are about filling the body with things it needs, like vitamins, minerals, and nutrients and not depriving it. Consequently, what you should be depriving your body of are those french fries and hamburgers from McDonald's, because you're body doesn't need that. So, it's time to make weight loss work for you. Let's rid this perceived notion that weight loss is this scary thing and kick our butts into action!

For starters, you can go to your local supermarket and stock up on some healthy fruit and veggie items. Adding foods to your diet that are rich in fiber can aid in weight loss such as apples, sweet potatoes, chick peas and raspberries. Fruits are the perfect snack for when you're craving something small throughout your day. So that means putting down the potato chips and picking up a banana instead, and they're high in potassium too! Sugarless gum is also a great way to deal with cravings. They can take your mind and stomach off of those french fries you've been thinking about since 2 pm.

Making a calendar for your workout and/or meals are a great, and I repeat, A GREAT way to stay on track with your weight loss journey. Research what exercises you're capable of doing and make a monthly plan. Maybe have double workouts one day a week to give you that extra boost in the process. However, be sure to allow rest days throughout your workout calendar. You and your body will both need it. Also, when you have a meal plan written down, you are more likely to follow it. Having one in your head won't work as efficiently. Make the calendar colorful or decorate it however you like. Anything to keep you going, right? Make sure you put it somewhere that you will always see and follow what it says (obviously).

The most important thing to remember throughout your weight loss journey is to never give up. Now, that sounds like such a cliche but it's very true. Do not give up and don't ever give up until you reach your goal. And once you reach that goal, find another one! The hardest part about losing weight is getting started. Once you start, you love the way you feel and don't want to stop. Losing those pounds will be the motivation that will keep you going. There's nothing better than working hard and reaching your goal. The end results will be something to be proud of.

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Big Weight Loss Tips

You'll find that there are many different ways to lose weight and it can be confusing figure out what you need to do in order to achieve a large amount of weight loss. There are actually things that you can do that will turn out to provide and maximize your fitness results.

Giving up soda is one thing that you can do in order to achieve a great amount of losing weight. There have been studies that have shown that giving up soda can result in losing up to 26 pounds in one year. That is great news as it will help get rid of a lot of sugar and other artificial sweeteners from your diet.

Constant snacking is another thing that you should give up if you're looking to lose weight. You want to make sure you're giving up snacks like chips and candy and trading them in for fruits and vegetables. By choosing healthier stacks you are going to be losing a great amount of weight than a few were to continue with unhealthy treats.

Giving up desserts is another thing that you can do if you're looking to lose weight as efficient as possible. By giving up the sweet and sugary treats you'll be able to lose a great amount of weight so again you will want to trade them in for healthy alternatives so you do not feel like you are not being able to treat yourself. By being able to do this you will see great results in your fitness journey.

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Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!

Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!



Have you checked your thighs and felt depressed? Do they jiggle while you walk? Do you have saddle-bags or wobbly inner thighs which rub together? 

Upper leg fat can be a concern for lots of women and men. It can contribute to obesity, help to make our jeans fit oddly, and stop us from ever pulling on some shorts. It is also a stubborn kind of fat, and shedding it may be a very long and disheartening process. 

However it does not need to be. To get rid of thigh fat once and for all, take this advice to heart: 

Lower Your Body Fat Percentage 

Sadly, spot reduction is really a health and fitness myth. Short of liposuction, that's an unpleasant and often temporary solution, there is no way to get rid of fat from a single area of your body without removing it from the rest of your body. 

To reduce the amount of fat in your upper thighs, you will have to lessen your overall body fat percentage. The old-fashioned way is still the best: Consume less food, move more. Cardiovascular and weight training will help you get leaner, more solid thighs (as well as everything else). 

Have you any idea just how much of your weight derives from fat, and just how much stems from muscle? If not, you need to use calipers or an electronic body fat calculator to find out. If you require guidance, talk with an expert in nutrition, fitness instructor, or your medical provider. 

Get a minimum of one hour of aerobic exercise 3 to 5 times each week. Do 15 - 30 minutes of weight training every second day. You will begin to notice results quickly, and the more time you stick with it, the slimmer your upper thighs are going to be. 

Physical Exercises That Target the Thighs 

Our thighs are a big muscle group. After you drop the excess padding around the upper thighs, you will want to have sculpted muscles to show off. You can obtain those toned thighs and legs by carrying out certain exercises that concentrate on the region. 

Thigh exercises that don't call for extra equipment include squats, wall sits, and lunges. You can perform these every second day until eventually you reach muscle fatigue (shaky legs). Walking or running down and up the stairway is another surperb way to develop your thighs. 

Losing Leg Fat at the Gym 

Nearly all physical fitness centers have a multitude of machines that will tone the thighs. Leg presses and leg curls are great choices, along with any sort of machine that requires you to climb steps or pedal. 

For added firming, find machines that work the abductor muscles (outer thighs) and also the adductor muscles (inner thighs). This equipment looks similar to the ThighMaster device, and they work really well. 

Toning Your Thighs The Whole Day Long 

Naturally, you will not need a gym - or even a break from your normal routine - to build toned thighs. You can actually sculpt your upper thighs and legs while you run errands, drive around, and perhaps whilst you work at your desk. 

Whilst sitting or standing, clench your thighs and butt as hard as you can. This is a popular method to sculpt and strengthen the butt, but it would also give your thighs a good workout. 

Walk longer distances than required by parking the car farther away from your destination. Or run errands on foot when it's possible to. Walk up the stairs as opposed to the elevator or escalator. Every little bit helps. 

You can even find special thigh-toning workout routines that you can do while you work. The ThighMaster and comparable devices fit in between your knees when you sit, so they really are convenient to use just about anywhere. 

You can even order online for small exercise bikes that fit below your desk. Pedal as you work to get rid of upper leg fat fast!

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 Hints To Lose Weight

Losing weight in general is a great challenge. You are going to need to strive hard and stay motivated to obtaining your goal. You are going to want to make many lifestyle changes and throw away bad habits to obtain that body you have always wanted. Stay positive and be stubborn, you got this!

This is a way to lose weight I am sure everyone can get around. Sex, sex, and more sex. Instead of going out with your significant other for steaks or cheesecake, why not stay in and do the dirty in the sack? A good sex life has been known to moderate the amount of food you take in and you will be burning calories while you perform the deed. Pleasure plus great exercise, it is a win-win situation.

Imagine yourself at the office, you still have a couple of hours before you are let out for lunch. Your stomach is grumbling, what is the first thing you do? Head to the snack machine and buy that bag of chips or that bar of chocolate. Instead of doing this unhealthy choice, make some healthy snack rations whenever you have those cravings. The night before you go to work, slice up some fruit or veggies that you can snack on when you get those cravings, nuts work too! You will not only satisfy that craving, but you will also be giving your body the nutrients and fiber it needs, to keep you feeling great and energized.

Chill out man! Odds may be that you are gulping your food down as if you have not eating in days! Sit back and enjoy the taste of the food. Make conversation with the person or party you are with. This can help in preventing you from overeating and not only absorbing to many calories, but also avoid that overly bloated feeling that makes you tired and wanting to just be lazy. Also, try taking a good walk before each of your meals. You will be getting a little bit of exercise in feeling recharged, and you will be less likely to choose something unhealthy after being a little bit active.

Are you eating healthier foods but still not losing the weight? Odds are your portions may be a bit too larger. Try using kids plates for yourself, you will end up eating less and are also likely to have leftover for tomorrow or the next meal. Thus saving you money!

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How Can Older Women Lose Weight Fast?

Losing weight is difficult, but it is more difficult for a woman beyond the age of 40. Menopause is the main culprit. To add, metabolic activity begins to slow down as the body ages. This is one of the reasons you will see many middle-aged women gaining weight, particularly around the midsection.

If you've crossed 40, it's time to buckle up and work to burn the fat and flab. For, if you wait a few years longer, it might be impossible to lose it naturally, without the use of supplements and cosmetic corrective surgeries.

Food Plan

Food is at the centre of most weight loss programs. Hence, the first thing you need to do is watch what you eat and how much you eat. Here's how you can get better control over your eating habits.

• It's about moderation - A weight loss diet is about moderation and not elimination. Fats, sugar and sodium are foods you should avoid if you want to shed pounds. But when we say avoid, we mean limit your intake and not eliminate completely. You can eat less of these foods or eat them occasionally.
• Eat qualitatively and not quantitatively - Quality is more important than quantity when it comes to losing weight for older women. You cannot diet randomly because as your body ages it needs an additional dose of nutrition to fighting illnesses overcome fatigue and maintain general health. Hence, eat a healthy and balanced meal. If you feel hungry in between meals, you can eat healthy snacks such as carrot sticks, cucumber slices and fresh fruit.
• Learn to judge portion sizes - Portion sizes also matter when you're looking at dropping a few pounds. Restaurant meals are not recommended because of their fairly large portion sizes. When you sit down to eat, you should measure your food - solids and fluids both. Gradually, you will be able to tell the size of a portion without using a measuring cup. This is one way to keep a tab on your calorie intake.
• Stay away from the scale - You might be surprised at this suggestion, but it is one way to keep your motivation from dipping. There otherwise to determine if you've dropped a few pounds on not such as how your clothes fit, how you feel and compliments you receive from others. You can weigh yourself once a week or once every two weeks.

Exercise Plan

If you are determined to lose weight, fast and easy, you should get more physical activity in addition to altering your diet. Getting active does not mean lifting heavy weights at the gym or performing high impact aerobic exercises. Your workout can include low impact exercises that are just enough to boost your metabolic rate, build muscle and burn calories. Other ways to ditch a sedentary lifestyle include taking the stairs instead of the elevator, walking or cycling to the grocery store etc.

Keep your Hormones in Check

As mentioned earlier hormones are a primary cause for weight gain after 35. A healthy and balanced diet coupled with regular exercise will keep hormones in check. However, along with this, you should also sleep well getting minimum 8 hours of sleep daily. Stress also disturbs hormonal balance. Hence, if you want to drop pounds like many of the weight loss stories on the web, you should devise methods to relieve stress.

How would your life be if you could lose all the extra fat from your body? If you take action now, in 2 months you'll be incredibly sexy!

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What is the relationship between Insomnia Cause Weight Gain?

What is the relationship between Insomnia Cause Weight Gain?





People who are overweight understand that there are many possible health issues that can result from carrying around those extra pounds. A link between insomnia and weight gain has long been suspected by the medical community. A 2009 study, conducted by UCLA researchers, confirmed that suspicion and pinpointed the reason for the link. 

The body's hunger impulses are regulated by hormones. Some let the body know when it is hungry. Others let the body know when it is full. There must be a certain balance between the hormones in order for them to function properly. 

One reason for the link between insomnia and weight gain is that a lack of sleep distorts the balance between the hormones. This can cause people to feel hungry when in fact their body is full. 

Of course, the imbalance of hormones is one reason for the link between insomnia and weight gain, but there may be others. 

For example, a person who is sleep deprived is far less likely to put in a vigorous workout than is someone who gets a good night's sleep. Also, insomnia can cause a general feeling of malaise. That can make it more difficult to take the time that is needed to make proper meals. 

Not only is there a link between insomnia and weight gain, there is also a link between insomnia and a lack of ability to lose the extra weight. Studies show that lack of sleep can make it more difficult to shed extra pounds, even when all other factors are equal. The reason for this is still not clear to researchers who continue to study this link. 

People spend billions of dollars each year to purchase a variety of diet products, gym memberships and to join diet groups. Those desperate to lose weight are willing to try just about anything if they think it will help them take the weight off. 

The link between insomnia and weight gain means that there is a painless activity that can help make it easier to shed those extra pounds. Getting a good night's sleep on a regular basis will help you to take control of your eating and make it easier to shed those unwanted pounds. 

That is not to say that if you start getting a good night's sleep that the weight will magically disappear. Instead, finding a remedy for the insomnia will be one part of the weight loss equation. 

There is definitely a link between insomnia and weight gain. Because being overweight brings the risk of serious medical issues, it is vital that you get the insomnia under control so that you can work toward losing the excess weight

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