Demonstration of standing barbell curls

Video: Barbell biceps curls is an exercise that is not meant for beginners. Some people might prefer to work with a trainer until they get used to the exercise.

Get Fit with Low Impact Exercise

A low impact exercise is one that is classified as lasting for at least twenty minutes with an elevated heart rate. Now this doesn?t mean that you have to suddenly start jogging or training for a marathon. There are many ways to participate in a low impact fitness routine plus there are a few things you should know before starting one.

If you have any type of major health issue then check with your doctor before starting a new exercise routine

Invest in a good pair of shoes suited for your chosen activity

Dress appropriately in clothes that repel sweat

Always start off slowly and increase the time spent on your exercise each week

Moderate works are key when it comes to low impact exercises. At first you may only be able to manage a few minutes of any kind of exercise. By taking the time each day to do just a little more you will quickly see your fitness level increase.

Set yourself small goals each day. It could be something like walking to your mail box or to the end of the street. Then the next day try and go just a little further, until before you know it, you can easily walk around the block.

To improve your fitness you want to increase your metabolism rate and this can be done by eating smaller meals frequently throughout the day. Try to include small amounts of protein as this helps fuel your body and gives you more energy to exercise.

Just eating more healthy foods will make a huge difference in your entire lifestyle. You will notice that you don?t feel as tired and sluggish and that you have more desire to get out and do things. Small changes like this can have a really drastic effect on your body.

Another tip when starting a low impact exercise is to have patience with yourself and don?t get frustrated if you are not progressing as quickly as you hoped. This is very true if you have started exercising with a friend or your spouse. Their body may become accustomed to the new exercise more quickly than you. Don?t worry your body will adapt too.

When starting any new low impact exercise be sure to use any necessary equipment that will keep you safe and make your workout more enjoyable. If you do what you enjoy you are more likely to stay motivated and stick with it.

Target your legs with forward stepping lunges

Video: In this video a fitness model demonstrates the forward stepping lunge, a great lower body exercise.

Stretch your trapezius muscles

Video: A good stretch for your upper back.

Warmup / Cool Down Exercises

Video: Before and after each workout it is important to do a warm up and cool down.

1 Minute squat

Video: A trainer demonstrates holding a squat for 1 minute. A good isometric contraction for your legs.

The Seven Day Soup Diet for Simple Weight Loss

Are you looking for the Fat Burning Soup Diet? Well, look no farther, because I explain the program here. The plan includes seven days of eating soup and other prescribed foods. Because the fat burning soup diet is very low in calories, you will be able to lose up to 10 pounds in just 7 days.

First of all, you need to make a very large pot of the soup. This recipe makes about 12 servings. You will probably make 2 to 3 pots during the seven days of the diet:

- 6 large green onions

- 2 green peppers

- 1 or 2 cans of tomatoes (diced or whole)

- 3 Carrots

- 1 Container (10 oz. or so) Mushrooms

- 1 bunch of celery

- half a head of cabbage

- 1 package Lipton soup mix

- 1 or 2 cubes of bouillon (optional)

- 1 48oz can V8 juice (optional)

- If V8 juice is not used, put in 12 cups of water

Saute the onions and take the seeds out of the green peppers. Then boil the whole thing for 2 hours. Refrigerate the soup and then reheat on the stove or in the microwave every time you get hungry. This recipe is at the heart of the fat burning soup diet.

But you will get to eat other foods on the fat burning soup diet. But, each day brings about its own rules. Here’s the plan:

Day 1: All the fruit you want except bananas.

Day 2: All the vegetables you want plus one big baked potato with butter.

Day 3: All the fruit and vegetables you want except bananas and potatoes.

Day 4: Bananas and skim milk plus the soup only.

Day 5: 16 oz. of beef and up to 6 tomatoes.

Day 6: 2 to 3 steaks and all the vegetables you want. No baked potato though.

Day 7: Brown rice, unsweetened fruit juices and vegetables

Eat the foods on the diet until you are full, even stuffed. The diet is bland, but you shouldn’t be hungry on it.

The fat burning soup diet works because even if you eat your fill, you still will only intake about 1000 calories a day. So the plan is essentially a modified fast.

Because the plan is only 7 days long, that doesn’t give your body’s metabolism enough time to slow down. So, in order to make up for the reduced calories, your body will start burning the fat thus the name.

You shouldn’t stay on the fat burning soup diet for more than 7 days at a time though. That would actually defeat the purpose. After your initial week is up, go back to a regular meal plan that includes at least 1500 calories. Then, after a week or so, you can go back on the soup diet if you need to lose more weight. At no time should you go more than 7 days on the program without 7 days off.

And that’s the fat burning soup diet made simple.

Grilled Eggplant & Portobello Sandwich, A Great Lunch Alternative

Ingredients

1 small clove garlic, chopped

1/4 cup low-fat mayonnaise

1 tsp lemon juice

1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds

2 large portobello mushroom caps, gills removed

Canola or olive oil cooking spray

1/2 tsp salt

1/2 tsp freshly ground pepper

8 slices whole-wheat sandwich bread, lightly grilled or toasted

2 cups arugula, or spinach, stemmed and chopped if large

1 large tomato, sliced

Directions

Preheat grill to medium-high.

Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

Spray both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides. When cool enough to handle, slice the mushrooms.

Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

(Makes 4 Servings)

Quick-Weight-Loss Or Fad Diets

The American Heart Association has taken the time to compare quick weight loss to fad diets. This is quite helpful for the serious dieter seeking the best form of weight loss. Based on their findings they have been able to provide the information that is informative so a logical and critical decision can be made for dieting. The following is information from the AHA on different diets and their effects.

The Cabbage Soup Diet is said to undermine the health, cause physical discomfort in the abdominal regions such as gas and leads to a disappointment when using this diet.

Many quick weight loss diets claim to be endorsed or authorized by the AHA yet this is not true. The AHA recommends diets that are flexible in the food selection and stresses the importance of nutrient rich diets with vitamins, minerals, fiber, and other nutrients essential to a healthy diet.

Many of the popular diets do not encourage physical activity or exercise. The AHA recommends walking 30 minutes at least three times a week for the physical activity that will promote weight loss. The lack of physical activity is the leading cause of heart disease and stroke.

Since the quick weight loss diets often change the eating habits of the person during the time of dieting but fail to teach how to create healthy eating habits that lead to prolonged weight management. The fact many lack this information leads the dieter to return to the old eating habits that caused the original weight gain and they will eventually gain back lost weight.

Many of the quick weight loss diets are based on myths about dieting instead of the current facts. AHA does not substantiate the concepts of fat-burning foods and food combining. They consider these concepts myths and suggest they be avoided when possible.

The only true weight loss diet includes a proper diet rich in grains, fruits, vegetables, fiber, low fat, and dairy products that is balanced and nutritional as well as physical activity. Many quick weight loss diets lack these elements so the AHA does not recommend using these diets.

The best way to lose weight is with a healthy diet that is balanced as well as adding physical activity as a regimen that not only provides a weight loss for the individuals but also increases their body’s level of health. The AHA has guidelines available on their website that list the right diets and physical activities to implement to lose weight effectively with lasting results. Education on the dieting is essential to creating a healthy life style and body. The AHA has support groups, diet planners, suggestions, tips, and other dieting information that will transform anyone’s life into a healthier and more productive life.

About the 3 Day Cardiac Diet Plan

The 3 Day Cardiac Diet was supposedly developed by the Birmingham Hospital in Alabama, though the hospital does not admit its role in the origin of the plan. The 3 day cardiac diet has also been attributed to the Cleveland Clinic in Ohio and the Mayo Clinic in Minnesota.

The story is that the 3 Day Cardiac Diet was designed for patients who needed to lose up to 10 lbs weight quickly so they could have surgery.

The 3 Day Cardiac Diet has set menu plans for breakfast, lunch and dinner for three days. Each day is limited to about 800 calories. While some claim that there is a special “chemical reaction,” much of the weight loss benefit is likely obtained by the restricted calorie intake. Also, there are very few carbs on the diet which leads to water loss.

You should drink six to eight cups of water a day on the program to speed digestion.

Tuna is the featured protein on the 3 day Cardiac diet. 1/2 cup of tuna is prescribed on the first two days, and on the final day, you will increase that to 1 cup. Variety and nutrition is provided with small to medium sized portions of cheese, eggs, crackers, vegetables, grapefruit, banana, and toast. Coffee, tea, or diet soda can accompany meals but water should be the beverage of choice outside of mealtime.

Some nutritionists express concerns about the restricted levels of calories and lack of a full range of nutritional options. However, considering that the diet lasts only 3 days, these are not dispositive.

People following the 3 day cardiac diet will likely feel hunger pangs and have lower energy levels. This is especially true by the third day. But, keep in mind that the diet is of limited duration and you should be fine unless you have endurance based physical feats to perform.

Your body may start to recognize that only a limited food supply is available when you eat only 3 small meals a day. It may begin to compensate by reducing metabolism and energy levels to conserve fat reserves. This can actually make it harder to lose weight and place the body under additional stress.

The 3 Day Cardiac diet is not suitable for long term dieting. After 3 days you should start on a diet that offers more variety and more calories.

The 3 Day Cardiac Diet provides restricted calories and nutrients for its intended duration. Your body can handle a fast for 3 days, so it certainly can handle a restricted calorie diet. However, the diet is not a long term solution to your weight management concerns.

If you need to lose a few pounds in a short period of time, the 3 day cardiac diet can help to get you there. If you are trying to lose those “last 5 pounds” and nothing else seems to be working, try the 3 day cardiac diet. But follow it up with a sensible eating plan.