The One Piece of Gym Equipment to Buy

If the room is there and you needed to add just one piece of equipment and only one, I would opt for the dip and pull up tower.

Of course you could conserve space by going for a fold away pull up bar but you will not get the flexibility of a tower. What you get then is not just the chin ups and pull ups but also a place where you can do dips as well. 

Further more the hanging leg raise exercises can also be done on these. Ah! you might say - but all you need for this is a place to hang from and a pull up bar therefore does the job True but only for experienced calisthenics practitioners. Most of us don't have the grip to last long enough to work the abs. 

As I develop my range I start by hanging as long as possible in each set (and aim to strengthen my grip) and then switch over to use the back seat and arm rest. BUT and here is the but - I don't really like this arrangement as it seems to put your back in the wrong position. So I have developed tweak. Instead of gripping the vertical bar I simply rest my arms on the armrests and keep my back (rounded not arched)  only merely touching the back rest rather than have any weight against it. 

This makes your abs work harder and protects your back in the process.

So all of this leads back to the fact that the tower is one of the best pieces of equipment available. They mostly retail for around £100 so a fairly modest cost for the number of exercises you can do. best of all there's no messing up your door frames.

I simply pop in my garage (once warmed up!!) and do the dips and chin ups etc to complete my bodyweight routine.

There's no set up time - simply straight into the exercise.

Andy at Fitter Future

Progression is the Key

In all walks of life those who want to make their mark need to understand the huge benefits that progression brings. Exercise is no different.

If you want to lose weight then you need sustainable exercise which builds in progressive steps. It may be at the beginning you can only manage to walk up the stairs out of breath. So see how much further you can progress with the stairs by climbing them more often each day. Perhaps you cannot do one full push up so see if you can do a knee push up (your knees rather than your toes are the fulcrum) and see how many you can do of these. Record the number. The next day see if you can do the same number. Two days later aim to do one more. Two days later than that another one rep should be added. After that possibly aim to add the reps on a weekly basis. All the while you are getting stronger and burning more fat. At some point you will be ready to try a full push up and so on.

http://speedendurance.com/2014/03/02/how-much-weight-do-you-push-with-push-ups/

Go for a walk and see how far you can do comfortably. Two days later walk a little further and so on. As  time goes on the distance increases and then you start adding in some small bursts of jogging. Then a bit more. All of the time you are measuring and recording your progression in terms of time, distance and so on.

Progression is key to all exercise. At the beginning you may be thinking about weight loss. Very soon it will become about fitness and strength training. These targets are simply extensions of the basics of weight loss but now you are driving to a different level.

The truth is that exercise can be a slow process but counting and measuring will enable you to see progression in a much more direct way.

The 10 Most Powerful Ways to Lose Weight Fast

Losing weight and keeping it off is one of our biggest preoccupations thanks to modern living. 

I am therefore delighted to announce that I have just completed my new book - The 10 Most Poweful Ways to Lose Weight Fast  - a must read. 

Better still -it's FREE!! Nocatches - just sign up in the box on the right of your screen and it will be on its way to you in seconds

Happy Reading!

3 Popular Squat Tips Commonly Prescribed By Trainers That Actually Damage Your Low Back, Inflame Your Hips and Destroy Your Knees

You’ve heard that squats are one of the best exercises you can do to be strong, functional, lean, and muscular, right?

If so, you’ve probably also heard of at least 1 of the commonly given tips on how to do squats properly in this article.

The thing is, while the 3 pieces of advice on this page are some of the most common tips given on how to do a proper squat, they’re also DEAD-WRONG and have damaged many low backs, hips and knees.

In fact, once you uncover how these tips are hurting you and fix it with the solutions I’ll show you, you’ll squat more weight (if strength is your goal) or simply feel healthier and move more fluidly and with fewer aches and pains than ever.

baby-squat-with-frameAll you have to do is read through the short article below to discover the problems with the mainstream advice to feel better than ever and reclaim a fundamental movement pattern and functional strength that we all had before life got in the way.

It doesn’t matter if you’re 18 or 80…

It doesn’t matter whether your goal is peak athletic performance, fat loss or just to be able to move with fluidity and free from pain. If you move your body, the information in this article will help you achieve it.

My name is Eric Wong and I’ve been a strength and conditioning coach to professional Mixed Martial Artists since 2006…

These are guys that need to be strong, fast and powerful and who wreak havoc on their bodies through grueling training sessions almost every day.

What I’ve discovered in my years of training top athletes is that my role as a strength and conditioning coach is as much to ensure their bodies are injury-proofed as it is to achieve peak performance.

And I’ve also discovered that even athletes at the highest level were making simple errors in their workout routines that were contributing to injury and time off from doing what they love, often because of bad advice they read about online or they got from friends or so-called “experts”.

Just read the short article below and you’ll uncover at least 1 wrong piece of advice that you’ve heard (or maybe even follow) that will lead to at the very least a plateau in your gains or the very worst – an injury that will keep you sidelined for weeks or even months.

You Must STOP Making These 3 Common Squat Mistakes Because They’re Wreaking Havoc On Your Low Back, Inflaming Your Hips And KILLING Your Knees

Common Squat Mistake #1:

Not Pushing Your Knees Out

Here’s a picture you’ll see on many popular websites and in magazines on how to do a Squat:

To go along with this pic, the following form cues are usually given:

Push your hips back

Keep your back straight

Don’t let your knees go past your toes

While these pointers are good, the most IMPORTANT technique cue is missing…

And when you do a squat like this, emphasis is on your quadriceps (front thigh muscles) with little work from your glutes.

Unfortunately, putting all the emphasis on your quads by squatting like this will eventually wear your knees out leading to pain with simple activities like walking stairs (especially going down).

The solution to this is to add the most important form cue, which is missing from most articles and advice about the squat, which is to PUSH YOUR KNEES OUT.

When you push your knees out, you engage your glutes more, which decreases the strength you need from your quads, putting less wear and tear on your knees and keeping them healthier long-term.

But pushing your knees out requires sufficient flexibility from your inner thigh (adductor) muscles, so if they’re tight, you might not be able to perform a proper squat.

If you need to improve your inner thigh flexibility, the “Standing Routine” that I talk about on the next page will be your best friend.

NOTE: pushing your knees out only works when you also avoid the 2nd mistake, otherwise you might actually end up damaging your knees more.

Common Squat Mistake #2:

The Straight Foot Stance

Starting in the right stance is crucial to performing the squat because if you don’t start properly, you’re doomed from the get go and are sure to make a damaging mistake in your set.

You’ll often see and hear people recommend squatting with your feet straight, which is apparent in the first example of the squat I showed you as well as this artist’s rendering:

Instead, you should be squatting with your feet turned out, anywhere from 10-30 degrees.

This allows you to properly push your knees out and engage your glutes, while taking stress off of your knee joint.

If you don’t turn your feet out at least 10 degrees, you won’t be able to push your knees out and the tissues in your hips will suffer from excessive compression, causing irritation and inflammation…

When you push your knees out with straight feet, you put too much stress on the lateral aspect (outside) of your knees, DAMAGING the lateral collateral knee ligaments (and possibly other tissues).

Plus, you won’t be able to squat as deep because of the compression in your hip and to achieve even a decent range of motion, you will round your low back, which is dangerous for your spinal ligaments and discs.

Regardless of your current level of flexibility, there’s a point where almost everyone will round their lumbar spine…

But you can quickly increase your flexibility using the system outlined on the next page and quickly make this point lower to the ground than it is today, building more strength and muscle through a FULL range of motion.

Common Squat Mistake #3:

The “Ass to Grass” Squat

Your typical gym Personal trainer is the biggest culprit when it comes to doling out this bad advice…

angry-trainer-with-frameIdeally, we’d all squat ass to grass since it recruits the most muscles and will rev your metabolism higher than a partial squat.

But what happens when most people try it is their lumbar spines round and their pelvises tuck under, something referred to as “BUTT WINK”.

When your lumbar spine rounds and your pelvis tucks under, you’re putting your lumbar discs at risk of bulging or herniation, especially if you’re squatting this way with added weight.

What you must do is figure out exactly how low you can go before this happens and stopping your squat at this point.

Injuries to your lumbar discs can take months to heal and in the meantime, the activity you can do is very limited, which probably won’t make you a very happy camper.

Now, if you’re not able to squat “ass to grass”, it’s an indicator that your hips aren’t flexible enough.

If this is the case, hip flexibility is something you must work on now because if your hips are too tight to perform a deep squat now, it’s only going to get worse and you’re going to feel STIFFER and more achy as the years pass, not to mention the limited performance gains, injuries and pain associated with exercising when you’re really stiff.

Unfortunately, desk jobs, cars, traffic, TVs and most other aspects of modern society exacerbate this problem and prevent us from moving with the freedom and fluidity we all moved with when we were young.

So if you’re interested in fixing your flexibility problems that prevent you from squatting low and moving freely, use my breakthrough 3D Flexibility System outlined on the next page which will have you feeling better than you have in years in just 15 minutes a day.

http://hipflexibilitysolution.com/squat-mistakes/

ROOKIE MISTAKES: THE PULLUP

Learn the proper technique for this essential upper-body exercise.

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Today’s spotlight is on the king of upper-body movements (and no, that doesn’t mean the bench press). Read on to see if you’re making one of these crucial pullup mistakes.

Mistake 1: You’re not using full range of motion

It’s important to remember that the back muscles are supposed to be the primary focus when performing pullups. Doing partial reps doesn’t allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do most of the work. If you can’t do as many pullups from a full hang, make it your new starting point. Even finishing the rep with a slight bend at the elbow isn’t ideal.

Mistake 2: You’re letting your elbows flare

If you want your lats to become stronger and more developed, then keeping your elbows under the bar matters. It will also make it much easier to get your chest up when the elbows aren’t held too wide. All of this means more back stimulation and a good quality pull. 

Mistake 3: You’re not setting your shoulders

The hardest part of a pullup is actually learning to control your scapulae, or shoulder blades. Each and every rep should begin with a notable depression and retraction of the shoulders. This tightens up the back muscles and prepares you for a proper pull using less of the biceps than you would otherwise. 

Mistake 4: You’re staying straight as an arrow

Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders. You’ll feel the difference.

http://www.mensfitness.com/training/pro-tips/rookie-mistakes-pullup

Are You Butchering Your Squat?

Loading up your squat is dangerous unless your form is spot on. Find out if your body-weight squat is up to par first

After doing squats with a giant barbell in your hands, squatting sans weight may seem like a cinch. That doesn't mean you can slack on your form, however. "If you perform a body-weight squat with poor technique, chances are you'll use the same method when you've got a weight in your hands," says Pat Flynn, owner of Dragon Gym in Exton, Pennsylvania, and author of Paleo Workouts For Dummies. "Bad form not only restricts how much weight you can lift, but it puts you on the fast track to pain and injury, too." Here are four ways to fix up your body-weight squat so you can move more weight later. 

The Mistake: Your knees cave in.

Are your knees always trying to meet in the middle? When your knees cave in during a squat, you can't fully activate your glutes, which are the most powerful collection of muscles in your body, explains Flynn. This decreases your strength, and transfers some of the force to your knee joints and ligaments.

The Fix: Place a loop band around the top of your shins, recommends Flynn. "Your natural inclination will be to push against the pressure of the band so your knees stay positioned over your feet," he says. This instantly activates your glutes, allowing you to tap into your full strength. Do this often enough, and you'll begin to push your knees out even when you don't use a band.

The Mistake: Your heels come off the floor.

The better your base of support, the more weight you can lift, says Flynn. But if your heels lift of the ground each rep, your foundation suddenly becomes unstable. This can also cause your pelvis to tilt forward, and compromise the neutral alignment of your spine. 

The Fix: Find a counterbalance. Holding a light weight at arms' length in front of you will help transfer some of your bodyweight to your heels and keep you from tipping over backward, says Flynn. 

However, if your heels are still lifting off the floor, it might be a sign of poor ankle mobility. Try placing a weight plate under your heels. This should help you go lower in a squat while still maintaining a straight spine. (If ankle mobility is your problem, correct the issue over time with drills like this one.) 

The Mistake: Your back rounds.

If you want to make a trainer cringe, round your back during a squat. "When your lower back is flexed or 'rounded,' it's more susceptible to injuries like bulged discs—a risk that skyrockets when you add weight to the move," says Flynn. 

The Fix: Have a trainer watch you perform the move to make sure you're maintaining your spine's natural shape, with a slight arch in your lower back. If they see your back round at any point, stop, and return to the starting position. 

Still rounding your back every rep? It might be a larger mobility issue in your hips. Try this technique instead: Get down on your hands and knees with your palms flat on the floor. Your hands should be shoulder-width apart and your knees should be hip-width apart. Keeping your back straight the entire time, rock backward until your glutes touch your heels. 

"The point where your glutes touch your heels mimics the bottom position of a squat," says Flynn. It teaches your body to lower without the use of your back. While it might feel silly, it improves your hip joint mobility so you can effectively lower down into a squat when standing. 

The Mistake: You bounce.

When you lower your body during the squat, your muscles build up elastic energy. But as you get tired, you can rely on this elasticity to pull you down and rebound back to the starting position. "It reduces the amount of work your muscles have to do, and can actually cause hip and knee issues if you're doing a high number of reps," says Flynn. 

The Fix: Slow things down. Take three to five seconds to lower and lift, pausing at the bottom, recommends Flynn. This will eliminate the elastic energy of the muscle, and force your body to recruit more muscle fibers to get you moving again. "I cue my clients to tense their muscles as they descend, and imagine pulling themselves down toward the floor instead of just dropping," he says. 

http://www.menshealth.com/fitness/are-you-butchering-your-squat?adbid=536429738726674432&adbpl=tw&adbpr=25093616&cid=socFit_20141123_36048747

Why Do People Get Fat? - Understanding Obesity

Leptin was observed at the first time at 1994 by scientists. Some scientists call it our starvation hormone or the obese hormone. It is produced inside of our fat cells and its job to tell the brain whether there is a lack or exceeding amount of energy.

Each one of us is born with a certain Leptin "Threshold". When the leptin levels are going down below that threshold that means there is a lack of energy, and the Leptin hormone will signal the brain that more food is needed. When the Leptin levels are above that threshold, that means that there is enough energy, the Leptin will signal that to the brain and the brain will get into fullness mode.

OK that's nice to know, but it still does not explain why people are getting fat?

Scientists believed that in fat people, we would find low levels of Leptin in the fat cells. Researches showed that there are still high levels of Leptin even in obese people. That was a shock to the researchers and doctor who was investigating the leptin hormone and the way it works.

In overweighted people the problem is that the Leptin is sending the signal to the brain but the brain just will not get it. This phenomenon called Leptin resistance. It is similar to what happens in type 2 diabetes where the body is resistant to insulin. The pancreas would make a lot of insulin but the body won't react correctly.

The problem is that we have a red line at the bottom when we are short in Leptin, but there is no red line when we are having exceeding amounts of Leptin. When you are resistant to Leptin you have higher level of Leptin which means you are fat. But your brain won't recognize it. Let's put it that way, your brain is craving for food while your body is obese, and that's exactly what obesity is: When your brain is starving.

Leptin is not only tells us when we feel full or hungry. It also has an important role in the rewarding system. The food will be more rewarding when the Leptin levels are low. When the levels are high it should exhaust the rewarding system and make food feel less rewarding, so food will not look as good as before, and make you eat less, or stop eating.

But when you are resistant to Leptin, this rewarding system will not apply, and will not make the person to eat less, when your Leptin levels are high. The fat cells are responsible to create the leptin and by doing so they try to signal the brain that they do not need any more energy, but the brain just don't get it. You would still feel hungry and food would still look and taste good to you, you would keep eating and eating until you would get obese.

That was exciting news for the obese community since for the first time there was a scientific explanation that was describing their problem, instead of just thinking of them as fat people.

http://ezinearticles.com/?Why-Do-People-Get-Fat?---Understanding-Obesity&id=8812867

44 Best Bodyweight Exercises Ever! (High Def)

Starvation Diet - A Deadly Way to Lose Weight

One of the most popular classic approaches to weight loss is starvation diet. It is a simple method of food deprivation. It is a common practice among people who find it unnecessary to seek advice from dietitians or for those who think they can manage weight loss on their own. People who have chosen this strategy to reduce weight have probably missed the basic question: is it safe and effective? Despite all the medical conditions attributed to this weight loss method, the question remains.

Breaking the Myth

Starvation diet is found to be one of the quickest ways to reduce weight. This observation has motivated more and more people over the years. What's more encouraging is that it doesn't require any supplement or anything expensive added to the routine. It simply needs total deprivation of food. Total shut down of food or calorie intake can result to abrupt weight loss, however, in most cases, this reduction in weight is only temporary.

In starvation diet, the initial weight reduced is fluid weight. Although, it is a fact that less calorie intake will yield to extreme weight reduction, starvation diet breaks the limit by forcing the body to suffer starvation mode. In effect, weight gain can be expected as there will be events of overeating.

The Harmful Effects

The primary goal of starvation diet is losing weight the quickest way possible. What most people fail to realize is the process that takes place. When starvation kicks in, the body starts to conserve fats. In the absence of food that contains calories, fats become stale. In effect, the body loses fluids. Hence, weight reduced is just fluid weight. When normal eating resumes, weight builds up faster than when it's gone. If your focus is to achieve a perfect body shape, starvation diet is not for you.

Impact to Metabolism

Metabolism is a process that is responsible for burning energy. In order to achieve an efficient burning rate of calories and fats, metabolism should be increased. Consistent high metabolic rate will keep you retain a perfect figure. During starvation period, the body damages an internal biological process which controls metabolism.

Body Functions Impairment

Our body performs numerous tasks regularly. These are voluntary and involuntary movements. Voluntary movements include the movements that we do when performing work such as walking, moving our fingers, stretching, etc. On the other hand, involuntary movements are those unnoticed activities which happen internally such as digestion, absorption, heart pumping, lung compression, blinking of the eyes, etc. In order for these movements to take place, the body requires constant sources of energy. Imagine life without food. It will be impossible for these processes to take place.

Other Side Effects

Starving diet may lead to other negative effects such as fatigue or feeling restless, lack of focus, lack of energy, mood swings, and digestive or absorption problems. Although these side effects can be overcome once the person quits starvation diet, the risk of complication is expected to occur.

Natural healthy diet

In order for the body to adapt to its normal eating habit, it is recommended to start with soft diet for 5 days. Once normal eating habit resumes, it is advisable to consume small frequent meals rather than the usual 3 day full meals. The benefit of frequent small meal is geared towards consistent metabolism rate. It enables the body to burn enough energy without compromising the burning of fats. The result is a consistent metabolic rate which is ideal for achieving weight loss goals.

Healthy lifestyle, proper nutrition and regular exercise are the natural ways to manage weight. Proven safe and effective, these methods are sure to give weight reduction benefits without harming the body.

Al V is a former operations manager in the contact center industry. He has trained and developed different types of leaders. He now works at home as a project manager. Part of his job is content management. He loves writing articles on various niches such as health, self-improvement, personality development, arts, science, technology, business, real estate and a whole lot more.

http://ezinearticles.com/?Starvation-Diet---A-Deadly-Way-to-Lose-Weight&id=8811646

How To Design A Simple 4 Step Weight Loss Exercise Plan

One of the main factors why people stop or lose interest in their exercise plan is because they create regimens that are too hard to follow. Regular exercise has both instant and long-lasting results and with an easy to follow weight loss exercise plan helps you to keep with the plan and makes it more enjoyable. Here's how to design a sustainable weight loss exercise plan in 4 easy steps.

1. Make It Fun.

When you exercise to reduce weight you need to be able to enjoy what you're doing. If you don't, your workout will become a chore and you'll soon give it up. When you start weight loss exercise plan, instead of trying to do the best possible workout right away, aim to pack your workout schedule with active things that you enjoy. This will help get you in the habit of working out and having fun, without the workout being something you dread.

2. Don't Overestimate Yourself.

People almost always overestimate their own ability to work out and stick to a new weight loss exercise plan. That's why so many people get a new gym membership at the beginning of a new year and then never follow it through. Begin your workout routine at 30% less than you think you can manage and then work your way up from there. Then, instead of you overestimating and feeling guilty that you have not achieved your goals, when you underestimate you'll feel good about exceeding your goals.

3. Don't Keep Doing The Same Routine.

When you always do the same type of exercise to reduce weight you'll probably get bored of it quite quickly so add a little variety to your routine. Try a new sport every couple weeks, or try a different type of workout. If you normally exercise on your own try a group class or visa versa. Another way you can add variety is with different types of workout music. The kind of music you play during your exercise routine can have a big impact on your workout experience.

4. Mark It In Your Diary.

You need to be treat your weight loss exercise plan with the same importance as a meeting with a friend or business contact. Don't cancel your workout when it is in your diary. Scheduling your workouts into your diary is a major component of following through. If it's only in your mind, it's easy to overlook your workout or reschedule them. Don't be shy about telling your work colleagues, friends or family about your schedule. If you were going out for lunch, you would tell someone and it should be the same when you go out for your workout.

Losing weight and getting fit does not have to be difficult. 

: http://EzineArticles.com/8816794

What You Should Eat Before Bed to Lose Weight

Classic scenario: You finished dinner around 8 p.m. You're hitting the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing?

Nutritionists Stephanie Clarke, R.D., and Willow Jarosh, R.D., of C&J Nutrition, say there's no black-and-white answer to this question because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now: Eating late at night won't cause you to gain weight. As long as you're not exceeding your calorie needs for the entire day, it won't affect the scale. So there's no need to avoid eating for the sheer sake of dropping pounds.

However, that’s not giving you the green light to devour an entire batch of chocolate chip cookies before slipping on your pajamas. You don't want to eat so much that indigestion, discomfort, or pain makes sleep impossible or that you're too full by morning that you need to skip breakfast, which can mess with your metabolism. But you also don't want to starve yourself because hunger pangs could be so intense that it makes it difficult for you to fall asleep or stay asleep. Holding off and depriving yourself can also backfire, leading you to wolf down an entire pint of ice cream.

It's up to you to find a happy medium. If you're always hungry an hour or two after dinner, the solution may be just as simple as eating a little bit more for that last meal. Also, make sure you're eating a balanced meal that includes protein, high-fiber carbohydrates, a little bit of healthy fat, and plenty of veggies because that will help you to feel satisfied for longer. Just be sure you map out your day's eating schedule to allot enough calories (about 150 calories) for after dinner. Preplan some healthy, properly portioned snacks—these snacks will satisfy your dessert cravings—so you can feel good noshing.

The Most Important Exercise Missing From Your Workout

I don’t know if you’ve noticed this or not, but in order for a workout to be any good these days, it has to be “intense.” Or “killer.”

But what if all this intensity isn’t necessarily the best thing for us? What if it’s actually getting in your way, robbing you of the results you’re so desperately looking for?

One of my clients—let's call him Mike—is an entrepreneur. He runs multiple businesses. A couple of years ago, he went through a year that could only be described as “hell on earth.” His wife almost died from alcoholism. Her doctor said she was so anemic from not eating or drinking anything of substance that she was literally days away from death. At the same time, one of his business partners emptied their bank account to the tune of six figures, skipped town, and left Mike holding all of the business liabilities.

A lesser man would’ve crumbled. He didn’t. He kept his businesses open. He remained a father to his two young kids, and he visited his wife daily while seeking counseling for himself. To say that he was “stressed out” would be an understatement.

He also trained with me three days a week.

Did we have “killer” workouts? Heck no. His body was already stressed out to the max, so we did easy strength workouts. We did workouts that didn’t overly tax him, yet made him feel good physically and feel good emotionally. And lots of times we did the “Magic Exercise.”

What’s that? I’d make him lie down on the floor and breathe.That’s it. 

I remember one session he came into the gym and he was really wound up. I turned off the lights and said, “Ok, Mike, lie right there on the floor with your feet up on this chair for as long as you need.”

He did that the whole hour. When he got off the floor, there was a sweat angel underneath him. His body was so stressed out that all he needed to do that day was breathe. It was what he desperately needed both physically and psychologically.

Diaphragmatic breathing—slow, deep breaths that fill your belly—isn’t sexy. It’s not killer or hardcore or badass, but it's a necessity for health and performance. Think about it: Breathing is the very first thing you do when you’re born and it’s the last thing you do before you die. It must be important. Really important.

It balances out your sympathetic and parasympathetic nervous systems, allowing your body to function more optimally. It helps reduce the stress hormones adrenaline and cortisol, which are more often than not elevated due to stress-filled work environments and a lack of sleep. It's also been reported that diaphragmatic breathing: 

    •    Helps lower blood pressure, and therefore the risk of heart disease

    •    Helps lower blood sugar, and therefore the risk of diabetes

    •    Releases serotonin, which not only makes you feel good, but can reduce cravings for processed carbohydrates and other junk food

    •    Eliminates free radicals from the body, improving cellular function and lifespan

    •    Increases the secretion of growth hormone and slows the aging process

    •    Improves mental focus and clarity by increasing blood flow to the pre-frontal cortex of your brain

    •    Improves sleep quality

    •    Facilitates weight loss by balancing stress hormones with anabolic hormones

As you can see, there are some important benefits to regularly practicing diaphragmatic breathing. You can do it to replace a workout when you're overly stressed like Mike did, or you can do it at the end of your workout.

When I owned my group kettlebell training facility, I would always finish my 5: 45 pm classes with 5 to 10 minutes of diaphragmatic breathing. The members would tell me it was the best part of their night. They’d literally peel themselves off the floor and drag themselves out the door, leaving sweat angels behind.

Here's how to do it: Pick a comfortable position to lie down, either on your stomach or on your back. Then close your eyes, think about your favorite vacation, and just breathe for the next 5 minutes or more. You’ll be surprised by not only how good you feel after you’ve done it, but by how well you'll sleep that night and how recovered you'll feel for your next workout.

Sure, diaphragmatic breathing may not be “killer,” but it might just be what you need to end a killer day.

http://www.menshealth.com/fitness/breathing-workout?adbid=533973294991433728&adbpl=tw&adbpr=25093616&cid=socFit_20141116_35653377

The Simple Thing You Can Do In The Morning To Lose Weight

"Rise and shine" isn't just something you should say in the morning to drag yourself out of bed. According to a new study from Northwestern University Feinberg School of Medicine, published in the journal PLOS ONE, actually doing it—i.e., getting up and catching a couple quick rays—may help you lose weight.
 

Researchers asked 54 participants, average age 30, to wear a wrist monitor that tracked their exposure to morning light for seven days straight. They also had them keep food diaries to record their caloric intake. As it turns out, the people who got more morning light had lower BMIs than those who got less—and that was regardless of their age, how active they were, and what they ate.

So, why exactly do people who soak in more morning rays weigh less? There are two possible reasons: First, exposing yourself to light early in the morning as opposed to later in the day synchronizes your internal body clock, which means that you're more likely to have a natural and steady sleep schedule. In turn, that steady sleep schedule helps your metabolism run more efficiently, which, as you know, can lead to weight loss.

The second reason that morning light may help you slim down plays off of the first. By nature, morning light is much stronger than afternoon or evening light. That's because there's a higher amount of blue light in the morning—and blue light is the kind that has the strongest effect on your circadian rhythm, say researchers.

You only need to get as little as 20-30 minutes of morning sunlight between 8 a.m. and noon for the sun to work its magic. Check out these tips on how to become a morning workout person to be sure you get the light your body needs. Or, if you're not a morning worker outer, try simply waking up a little earlier and enjoying your coffee outside with the sun shining down on your face. Not exactly hard advice to follow!

http://www.womenshealthmag.com/weight-loss/morning-weight-loss-tip?adbid=533258103098077184&adbpl=tw&adbpr=25087685&cid=socWL_20141114_35577777

Best Swimming Workout: Lose Body Fat in the Pool

Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever

RANDI BEREZ

A pool might not be the first place you think of going when you're looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.

Look no further than superstar Natalie Coughlin to observe how water can whittle a sexy, sculpted silhouette. And you don't have to be an Olympic gold medalist to get the perfect body. When researchers at Indiana University compared recreational fitness swimmers with non-swimmers, they found that swimmers of all ages had more lean muscle and trimmer waists and hips.

And while swimming may not offer the lace-up-your-shoes-and-go convenience of running, all you need are three key items—swimsuit, cap, and goggles—and you're set to hit the water. So go ahead: Make a splash with one of the best workouts for women!

Why Water Works

The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. An easy swim burns around 500 calories an hour, while a vigorous effort can torch almost 700. And because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body—especially your core, hips, arms, shoulders, and glutes. So in addition to blasting calories as you swim, you build lean muscle, which ignites your metabolism so that you burn more calories once you've showered and dried off.

The irony is that while swimming makes you lean and mean, it's also kind to your body. Water basically neutralizes gravity, so you become virtually weightless when immersed, giving your joints a much-needed vacation. "You can swim almost every day without risking injury," says Joel Stager, Ph.D., director of the Counsilman Center for the Science of Swimming at Indiana University at Bloomington, who has studied the effects of swimming for years. "You can't say the same for running or strength training."

And that makes swimming something you can do for your entire life—a major bonus because it can literally help you stay younger: "Our research shows that habitual swimmers are biologically up to 20 years younger than their actual age," Stager says. The data, which were presented at an American College of Sports Medicine Conference, revealed that a swimmer's blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.

http://www.womenshealthmag.com/style/swim-workout

Obesity and Overweight in Children

If your child is obese or overweight, they have an increased risk of developing various health problems. They are also more likely to become an overweight or obese adult. If overweight and obesity is treated in childhood, some of these health problems may be reversed, or even prevented. Your child is also more likely to grow into an adult with a healthy weight. The main way to treat a child who is overweight or obese is to look at changes that can be made to their lifestyle. Such changes include eating more healthily and doing plenty of physical activity. Changes that involve the whole family are best.

How do you know if your child is overweight or obese?

If your child is obese or overweight, this means that they are carrying excess body fat. If nothing is done about this, the extra weight that they are carrying may cause problems for their health.

Doctors, nurses and other healthcare professionals can look to see whether your child is overweight or obese by calculating their body mass index (BMI). BMI is a measurement of your child's weight in relation to their height. However, it is important to know that a child's BMI is not interpreted in the same way as an adult's BMI. Instead, their BMI is charted on special growth charts. These charts can show how your child's BMI compares with the normal range for children of a similar age, sex and ethnic background. For infants between the ages of 2 weeks and 4 years, the UK-WHO charts are used. For 5-19 year olds, the WHO centile charts are used.

Your child's doctor, nurse or other healthcare professional can check your child's BMI against these centile charts to determine if they are overweight or obese. See our BMI Calculator or go to www.mendcentral.org/aboutobesity/bmicalculator for a calculator specifically designed for children.

What are the health risks for your child of being overweight or obese?

Children who are overweight or obese can develop health problems during childhood because of their weight. Health problems can include type 2 diabetes, high blood pressure, fatty liver disease, gallstones and signs of heart disease. The worrying thing is that such health problems have traditionally been problems just affecting adults, with overweight and obese adults having an increased risk of developing them. But because of the rises in the levels of childhood obesity, these obesity-related health problems are affecting younger and younger people.

A child who is overweight or obese also has an increased risk of:

Joint problems, including osteoarthritis and separation of the ball of the hip joint from the upper end of the thigh bone (slipped capital femoral epiphysis).

Going through puberty early.

Breathing problems, including worsening of asthma, obstructive sleep apnoea (difficulties with your child's breathing whilst they are asleep) and feeling out-of-breath easily when they are exercising.

Developing iron deficiency and vitamin D deficiency.

Being overweight or obese as an adult (more than half of children who are obese will grow up to be obese as adults).

Being overweight or obese as a child or teenager can also have psychological effects for some. It can lead to low self-esteem and a lack of confidence. A child may be subject to bullying because of their weight. They may become withdrawn and avoid social contact. It may lead to low mood and, in severe cases, depression.

If overweight and obesity are recognised and treated in childhood and the teenage years, some of these health problems may be reversed, or even prevented. The child is also more likely to grow into an adult who has a healthy weight.

How common is obesity and overweight in children?

The most recent figures show that about 1 in 3 children in the UK are overweight or obese. The increase in obesity seems to be flattening out in the UK but continues to rise in other parts of Europe and North America. The rapid rise in obesity seen since the 1970s has been termed the obesity epidemic.

What is the cause of being overweight or obese in children?

For anyone (including children), your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses (burns) up:

If the amount of calories that you eat equals the amount of energy that your body uses up, then your weight remains stable.

If you eat more calories than you burn up, you put on weight. The excess energy is converted into fat and stored in your body.

If you eat fewer calories than you burn up, you lose weight. Your body has to tap into its fat stores to get the extra energy it needs.

The reasons why energy taken in may not balance energy used up and may lead to weight gain in children, include the following:

How much a child eats and drinks

Many children are overweight or obese simply because they eat and drink more than their body needs. Having too many foods or drinks that are too sugary or fatty is a common problem.

A lack of physical activity

A child may be eating the right type and the right amount of food but, if they are not doing enough physical activity, they may put on weight. Long periods without exercise also contributes, for example spending many hours watching television or playing video games. Having parents who are inactive can also increase a child's risk of being overweight or obese.

Your parents

Being overweight or obese does run in families. It is thought that 5 out of 10 children who have one parent who is obese will become obese themselves. And 8 out of 10 children who have two parents who are obese will also become obese themselves.

This may partly be due to learning bad eating habits from your parents as a child. But, some people actually inherit a tendency in their genes that makes them prone to overeating. It is not fully understood how this genetic factor works. It has something to do with the control of appetite. When you eat, certain hormones and brain chemicals send messages to parts of your brain to say that you have had enough and to stop eating. In some people, this control of appetite and the feeling of fullness (satiety) may be faulty, or not as good as it is in others.

However, if you do inherit a tendency to overeat, it is not inevitable that you will become overweight or obese. You can learn about the power of your appetite, ways to resist it, be strict on what you eat and do some regular physical activity. But you are likely to struggle more than most people where your weight is concerned. You may find it more difficult to stop yourself from gaining weight or to lose weight.

Research has also shown that children who are born to mothers who are overweight, or mothers who develop diabetes during their pregnancy, are more likely to be overweight or obese themselves.

Lack of sleep

Not getting enough sleep has been suggested as another possible risk factor for obesity in children. There seems to be a trend of children going to bed later but, also, too little physical exercise can lead to poor sleep.

Two hormones called leptin and ghrelin may be important here. Leptin is released by fat cells to tell your brain that fat stores are sufficient. Ghrelin is released by your stomach as a signal of hunger. In someone who does not have enough sleep, leptin levels are low and ghrelin levels are high. These changes in hormone levels may encourage a child to eat more.

Medical problems

Rarely, a child has a medical cause for being overweight or obese. For example, there are some rare genetic diseases that can cause overweight and obesity in children. Conditions such as an underactive thyroid gland (hypothyroidism) or other hormone problems may also be a cause. Some medicines can also make children more likely to put on weight. However, in general, a medical cause for being overweight or obese is the exception in children.

What should I do if I am worried that my child is overweight or obese?

If you are worried that your child may be overweight or obese, you can discuss this with your doctor, practice nurse or another healthcare professional that you trust. They may be able to suggest ways in which you can help your child, or refer you to other professionals who may be able to help. There may be some specific schemes or services in your local area specially set up to help prevent or manage overweight and obesity in children. For example, there may be a healthy living programme in your area such as a MEND course (see link below). Your child's healthcare professional should be able to advise about this.

Children who are seriously overweight may be referred by their doctor to a special clinic at a hospital. Usually, such clinics have a team of doctors, nurses and other healthcare professionals who are experts in dealing with overweight and obesity in children. However, many overweight children do not need to be referred for specialist care.

How much weight should a child lose if they are overweight or obese?

In general, rapid weight loss or strict dieting is not recommended for children who are still growing, unless this has been specifically advised by a specialist. For most children, the aim is usually to keep the weight at the same level rather than weight loss. As they grow and their height increases, the child should either not gain any weight as well or their weight gain should be slower than their height gain. Sometimes, if teenagers have stopped growing, weight loss of around 0.5 kg per week may be appropriate. Your child's healthcare professional will be able to advise what is best for them.

What is the treatment for a child who is overweight or obese?

The main way to treat a child who is overweight or obese is to look at changes that can be made to their lifestyle. Changes that involve the whole family are best. Other family members who are overweight may also benefit at the same time. Remember that as a parent or carer, you act as an important role model for your child and you can help them to stay healthy.

The two main lifestyle changes that are advised are for your child to eat more healthily and do plenty of physical activity. Small, gradual changes may be best. Your child will then be more likely to stick to these changes in the long-term.

As a parent or carer, you should try to be involved as much as possible in helping your child make these changes. However, some older teenagers may prefer to take responsibility for themselves. Think about how your child's progress is going to be monitored. Discuss this with their healthcare professional

Ed: guest post in honour of National Children's Day yesterday
For full article: http://www.patient.co.uk/health/obesity-and-overweight-in-children