The Unhealthy Truth About Obesity

Health and fitness... It seems that this is something that so many people are struggling with in the world today - along with financial stress.

• The question is how can we take control of it?
• How can we reach the fitness level that we want?
• How can we become healthy and happy?

Now it's an interesting thing - a lot of people know the right and wrong foods to eat, they know that they need to do some sort of exercise every day to stay healthy and happy; they know that over consumption of anything is harmful to their health... So why do they still do it?

In March 2011, around 50,000 people were weighed, measured, interviewed and had bio-medical samples taken by the Australian Health Survey.

The results of the study have shown that obesity rates in adults are continuing to grow and grow and grow and that 63% of Australians are now in the class of overweight or obese.

It has also shown that 67% of Australians to little to no exercise.

Obesity in Australia has doubled in the last 20 years, which has left Australia ranked as one of the fattiest nations in the world.

In America, over $147 billion is spent, per year, on obesity related medical costs. It was stated in a report that by 2030, that will rise to $210 billion per year with new cases of type 2 diabetes and other obesity related diseases rising from the 1.5 million per year mark, all the way up to the 8 million mark.

There has been a massive uprise of childhood diabetes and it's thought that parents will begin to out-live their children.

Now my little sister has recently turned 13, and for her birthday she had all of her friends stay over. I went over to say happy birthday and I was shocked when I saw that most of her friends were well overweight and one friend in particular was wider then she was tall - I don't know about you, but to me, that's totally unacceptable.

As I stayed there for a few hours I watched how these young girls were eating - nothing but candy, cookies, ice cream, doughnuts, and just unhealthy foods.

The one really obese girl was eating almost the entire time I was there...

• It made me wonder what's happening in her home life?
• It made me wonder what her parents health is like?
• It made me wonder how on earth they can let that happen to their daughter?
• Did they not notice their daughters width steadily grow?
• Did they not care?
• Were they just unaware, un-educated in these matters?

As children we just do as we see and if you are overweight and don't really care, then consider the effect it will have on your children.

Do you want them to grow up to live happy, healthy and successful lives?

Because the only way that we can start to combat this epidemic is through making the decision to live healthy and sticking to it. If we start now and keep at it, then the effect will carry through the generations, like knocking over domino's.

See living a healthy lifestyle is an easy thing to do, and the catch is that it is also easy not to do. Most people think that it will be hard so they don't even begin - those that do begin, they don't stick at it, they didn't notice instant results and give up and go back to the "comfortable" lifestyle they are used to.

You didn't become obese overnight, it was the accumulation of years and years of mistreating your body and not choosing the better options that are always available.

The thing is this; if you are overweight and sick and tired of having no energy, and not liking the way you look, then just start doing something, start small, it only takes a small shift that is done consistently to move you from where you are, and to put you on a new path.

You just need to build that momentum - once you've done that you may even notice that weight-loss and a healthy lifestyle is really enjoyable.

Why do you think that there are people who just love staying fit?

It's because they don't think about it as a chore, they actually enjoy the thought of exercise and being healthy.

First change the way you think about a healthy lifestyle, then decide on some little action steps you can take and stick to, then allow the momentum to build and build and build, and as it builds, start to add more and more little steps and stick to them, before long you will be exactly how you want to be and you will look back and think "How did I actually let myself live like that?"

Secondly, have a preparation phase - the time where you are mentally building yourself up for your amazing weight-loss adventure, where you are making all the little decisions that count.

Thirdly, remove all potential hazards from your environment during the active phase - i.e. unhealthy foods, the people that want you to go out indulging in unhealthy habits etc. Clean the fridge out, get rid of all unhealthy food, no excuses like "The cookies and cake are for the kids lunch", if you are going to get healthy, then the entire household will! This isn't forever, just until you're happy with yourself.

Fourthly, the very important key to long term healthyness is this: Start eating more then you normally do. This will increase your metabolism, all you need to do is that your food intake is of the right stuff! The clean stuff!

Now what will happen is this; you will lose lots of weight and then it will just stop. Expect this, this is your plateau, just have a days rest where you indulge just a little (Many people find they don't enjoy it), that will trick your body back into fat loss mode.

(as a note: Get friends to join you, make it fun! It will be much easier)

So the question is this:

When would now be the best time to get started on transforming your life?

Living a healthy lifestyle is easy to do, and it's easy not to do - you just need to decide on what your end destination is.

Because if what you're doing now isn't taking you there, then you have to change things or you will never make it.

There is no time like now to take control of your life, I discovered when I was a fitness instructor that I wasn't getting 100% results, in the gym people would being going great, but when they left - well thats when they let themselves down.

I wasn't able to create the right emotional and psychological shifts in my clients back then that would help them create a self perpetuating weight-loss and fitness change.

As a rapid results coach and now working with the mind to produce those results, I've found that I can help people make those shifts and because of that - get some amazing results that last.

Do it for yourself, do it for your family and be happy.

Article Source: http://EzineArticles.com/7483741

Category › exercise , Fitness , get started on transforming your life? , Health , Obesity , Stress

Best Circuit Training Workout

Circuit Training is serial working out of the entire major muscle groups of the body during a training session. Beginners as well as experienced sportsmen use it. The purpose of this exercise is to train the whole body, especially the cardiovascular system and joints for weight sessions, and also to learn the training technical skills. What is the best circuit training workout?

Training sessions for beginners differ:

• Only the basic exercises are used as a ground for the strength-build and body mass.

• It's reasonably practical to perform these basic exercises at the gym.

• All exercises are highly repetitive, that contributes to the maximum muscles load leading to its further growth.

• Curcuit trainings are used three times a week, each of them needs the alteration of exercises and sequence of the muscle groups workout. For example, if you begin one training session with the back workout, the beginning of the next one should start with the chest.

• Each exercise is for one muscle group. For the first time this exercise is performed for a set, not including warm-up. As your fitness grows, the number of sets may increase to two, then to three ones.

There is one of the best circuit training workout below.

First Stage Of Circuit Training (6-8 weeks)

Monday

We divide body muscles into several basic groups and work out each of them in series.

Press, calves and forearms are sufficiently loaded during the other muscle groups work out. Before performing each exercise you need to perform it as one or two warm-up sets with a lesser working weight.

• Elevated Cable Rows 1x15-20
• Smith Machine Bench Press 1x15-20
• Machine Leg Press 1x15-20
• Lying Leg Curls 1x15-20
• Smith Machine Shoulder Press 1x15-20
• Barbells Curls Standing 1x15-20
• Cable Triceps Pushdown 1x15-20

Wednesday

The following exercises have the same regulations of 1x15-20

• Leverage Chest Press 1x15-20
• Hack Squat 1x15-20
• Hyperextensions 1x15-20
• Low Cable Face Pull 1x15-20
• Hammer Curls 1x15-20
• Cable Triceps Pushdown - Rope Attachment 1x15-20
• Close-Grip Front Lat Pulldown 1x15-20

Friday

Regulations for all exercises 1x15-20

• Machine Leg Extensions 1x15-20
• Lying Leg Curls 1x15-20
• Side Lateral Raise1x15-20
• Dumbbell Supine Bicep Curl Standing 1x15-20
• Dips 1x15-20
• Leverage Iso Row 1x15-20
• Smith Machine Incline Bench Press 1x15-20

All exercises of circuit training run are performed in the same regulations of 1x15-20 with an average intensity, that is, the weight is chosen in such a way that the set ends in a couple of reps before muscle failure. The tempo of exercises execution is average. Rest time between sets lasts 1.5-2 minutes.

Second Stage Of Circuit Training (6-8 weeks)

The purpose of this step is the learning of free weights exercises skills and strength development. The amount of training sessions is the same, three times a week. Each of them is devoted to the all major muscle groups working out. For each muscle group is only sole exercise per workout. Due to the number of reps in a set will decrease to 10-15, the working weights will increase for all exercises. The number of working sets for each muscle group is to rise to two. There is need for average pace of performance, without any abrupt movements. Pauses between each set are of one and a half to two minutes. There is an approximate program for this stage of trainings:

Monday

• Bent Over Barbell Row 2x10-15
• Barbell Bench Press 2x10-15
• Machine Leg Press 2x10-15
• Lying Leg Curls 2x10-15
• Smith Machine Shoulder Press 2x10-15
• Barbells Curls Standing 2x10-15
• Cable Triceps Pushdown 2x10-15

Wednesday

• Incline Dumbbell Bench Press 2x10-15
• Barbell Squats 2x10-15
• Hyperextensions With Weight 2x10-15
• Side Lateral Raise 2x10-15
• Hammer Curls 2x10-15
• JM Press 2x10-15
• Close-Grip Front Lat Pulldown 2x10-15

Friday

• Machine Leg Extensions 2x10-15
• Barbell Deadlift 2x10-15
• Low Cable Face Pull 2x10-15
• Preacher Curls 2x10-15
• Lying Close-Grip Barbell Triceps Extension Behind The Head 2x10-15
• Elevated Cable Rows 2x10-15
• Incline Dumbbell Flyes 2x10-15

All of the exercises are performed in a circular set of 10-15 repetitions, which helps increase strength qualities and lead to the mass growth. This also contributes to the free weights exercises adding in the basic movements. These combined movements are performed for 6-8 weeks. After that we move to three-day split.

Circuit Training is serial working out of the entire major muscle groups of the body during a training session. Beginners as well as experienced sportsmen use it. The purpose of this exercise is to train the whole body, especially the cardiovascular system and joints for weight sessions, and also to learn the training technical skills. What is the best circuit training workout?

Article Source: http://EzineArticles.com/7530020

Category › Circuit Training , exercise , Fitness , muscle , Training sessions for beginners , Workout

Obesity and Exercise

In the increasing obesity rate, obesity causes dangers to people's health. Because obesity brings many complications, people should find out the dangers that are caused by obesity. To avoid the illnesses, people can get help from pills, but the main remedy should be exercise to lose weight safely. Especially, exercises help to avoid heart disease as it helps to strengthen bone as exercise makes body uses muscles and parts that had not been used. However, obese patients must be careful with excessive exercise, so they have to find out the safe exercises that does not pose stress to knees. Even though people start to exercise, they need to keep the exercise schedule such as 3-5 times in a week. The most effective way to get interest in exercising is making a group to meet in an appointed time. Group exercise improves the percentage of losing weight and achieving the desired goals, and it makes sedentary obese people change their habit. For obese children, they also have to get help from parents to exercise and move in daily life through chores and family events as rules, because children do not have strong will to lose weight, they infallibly need parents' help. If parents show that they are enjoying exercise, it can stimulate children to exercise. Most obese people directly start to exercise, but it makes them quit easily, so they have to find out the purpose of exercising and the group to exercise everyday on appointed time.

After the obese people have to find out a group to work out with, they need to try out a variety of exercises that do not cause stress to body, especially knees. Swimming, walking, riding bike machines, and lifting dumbbells are helpful for obese patients. Because walking helps to burn total fat and running helps to burn total calories, the patient should start to walk and then run when their bodies are warmed up. If people walk and run repeatedly, the exercise become as interval training which is helpful to burn fat and calories. However, interval training can cause torn muscles, joint problems, heat exhaustion and dehydration, so obese patient should avoid interval training.

Not only are outdoor exercises effective, but also inside exercises give huge results to lose weight. For example, exercise bikes, resistance band, and dumbbells help to burn calories, at least 600 calories in 60 minutes and promote muscle growth. In addition, obese patients should fix their sedentary habit in house through diet TV programs such as The Biggest Loser. Because the program focuses to find out the purpose of losing weight to patients, they get confidence through the program and follow the exercise routine at home. If they want to know how much they moved during a day, a pedometer that shows the number of steps is helpful to check their own activities. Most people desire good bodies when they start to lose weight, but they should consider their bodies' condition and do safe exercises. Even though the goals focus in beauty, they have to recognize that excessive exercises are harmful, but exercises that are fit to patients lead to health and beauty.

  ©ezinearticles

Category › calories , exercise , Fitness , muscle , Obesity , Weight Loss

Proven Fitness Tips and Tricks

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place. The following article has some great tips and tricks that will help you reach your fitness goals.

So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio. When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more.

 This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow. If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable. Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy. Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

Source: EzineArticles

Category › Diet , exercise , Fitness , Health