10 Steps To Fast Fat Loss

Step 1 - Eating the Right Amount of Calories can Boost up your Metabolism

To lose body fat and increase lean body mass, a good rule of thumb is 10 calories per pound of body weight. Although you need to monitor your calorie intake, do not consume fewer than 1,000 calories per day as this can severely hinder your metabolism by slowing it down and storing fat. To keep your metabolic rate revved up, eat five or six small meals throughout the day rather than two or three large meals; start with breakfast and try not to eat carbs late during the day. Eat smaller portions during meal times; the carbs should be the size of your fist when on your plate and accompanied with a rainbow color of vegetables.

Step 2- Eat Protein to Lose Weight

Protein needs to be very high on your agenda when aiming for weight loss. These macronutrients can boost your metabolism, preserve lean body mass, stops the citation of hunger and can help weight loss. Proteins require more energy in the body to break down and digest compared to fats/ carbs. Therefore, your resting metabolism is high, fat storing is reduced and an overall percentage body fat loss is evident. The recommended amount of protein for weight loss is about 0.9 g per kg of body weight. Proteins like turkey, chicken, pork, beef and fish are great metabolism booster foods and a typical 4-oz. serving of lean turkey breast contains 150 calories, 0 g of fat and 35g of protein. Research has indicated that your metabolism is twice as high after eating a high protein meal than one that is rich in carbs.

Step 3- Eat Your Greens

Some vegetables that are not starchy are important to add to your diet as they are good meal fillers, high in fiber, high in vitamins & minerals, low in calories and can boost your metabolism. Sprouts, spinach, broccoli, kale and chard are high in magnesium and potassium. These important minerals can keep your cells hydrated and help burn fat! There is evidence to suggest that cruciferous vegetables can help fight the xenoestrogens that your body is exposed to and it can decrease stubborn belly fat.

Step 4- Not all Fats are Bad

Your diet should still consist of 15% 'good fats' in terms of calories consumed. However, source your fat intake from good fats such as fatty fish, olive oils, nuts and flaxseeds. Lower your overall percentage intake of fat to around 10% if you feel your weight progress is slowing down. These oils and seeds can also help regulate the thyroid gland in boosting metabolism and burning fat; many individuals under estimate the power of hormones when losing weight
Fish such as mackerel, herring and tuna are high in omega three fatty acids. Research has indicated that omega three fatty acids can lower leptin hormone levels; leptin can impact metabolism by differentiating whether you burn calories or store fat. Consequently, lower levels of leptin equate to a higher metabolism and a lower fat storing mechanism.

Step 5- Drink Plenty of Water

Water is the essence of life and is vital for keeping healthy, metabolism and bodily functions. It is a pivotal in building lean body mass and burning fat because it maintains a low blood viscosity, helping oxygen/nutrient delivery to the working muscles. A lack of water will impede the body pumping blood to the muscles, due to the high blood viscosity caused by dehydration. It is a similar story for fat metabolism.

Water is required to burn fat and if you are not drinking enough, then expect to have an uphill battle to lose weight. Water can help you feel full and is in abundance in fruit and vegetables. Try to drink at least a gallon a day, not all at once though, spread it out across the day and use accordingly!

Step 6- Drink Green Tea

Green tea has a compound called epigallo catechin gallate (EGCG), which boosts your metabolism, increases weight loss via increasing body temperature, digestion and overall calories burned. This antioxidant contains caffeine, which increases your heart rate and fat burning properties. It is an excellent substitute for tea and coffee, and it does not require added sugars and sweeteners.

Step 7- Add Some Spice to your Diet

Another top tip is to add hot peppers, chili peppers to your stir fries or salads as these foods contain capsaicin. This compound increases your body temperature, stimulates the release of the stress hormone; consequently metabolism and the calorie burn is speeded up! A good bonus for your weight loss and adds some much needed taste to your dietary requirements

Step 8 - Sleep Well

Sleep is important to maintain good overall health for optimal physical and mental performance. Sleep affects physical health, emotional well-being, mental sharpness, productivity and weight loss. Quality of sleep is just as important as quantity. Sleep deprivation can have a massive impact on our basal metabolic rate and not getting adequate sleep can reduce human growth hormones. Human growth hormones are required for increased body fat metabolism, improved energy conversion and enhanced energy levels.

Step 9- Train with Weights

Muscle is more metabolically active than fat, and by pumping iron you will increase your muscle tone, lean muscle mass and overall calories burnt. While at the gym if you work the whole of your body using all of the major muscle groups with light weights, lots of reps and short rest intervals in between sets, then you will be burning calories in the gym and up to 24 hours after your weights session.

This whole body muscular endurance type of exercise is an absolute must for firing up your metabolism and burning fat. However, if you do not use weights or like gyms then you can use your own body weight at home, just follow the same training principles which have been discussed above!

Step 10- The Role of H.I.I.T for Fat loss

High intensity interval training (HIIT) is the training method that should be used to strip fat, improve muscle tone and improve general cardio vascular function. It only lasts for between 12-15 minutes, and can be performed anywhere using a variety of exercise modes e.g. sprinting, cycling, skipping etc. HIIT will burn the same amount of calories as running for 40-60 minutes in a fraction of the time, and you will be working at a much higher intensity and burn fat quicker. An additional bonus is that HIIT training is that it produces the 'after burn effect', which means that you will be burning calories 24 hours after you stop exercising.

My name is Patrick Williams and I am a fat loss expert and Personal Trainer. I have helped hundreds of people lose weight (mostly fat!) and feel great. For more tips and advice on fat loss check out http://shermanoaksfatloss.com

Article Source: http://EzineArticles.com/?expert=Patrick_Michael_Williams

For the Love of Fat

Followers know I'm a big fan of fat - healthy fat. There really is a difference between healthy and unhealthy fats.

Why do we need fat? Well, every cell in our bodies has a cell wall that is made 99% of fats. It's why our skin is waterproof. Our brains are nearly 30% fat (and 70% water). We keep heat in our bodies because of a loose fat layer. And these are all the good types of fat. If we only eat good fats, we produce good tissues.

That doesn't mean we get to drench our foods in fat. We only need about the size of our thumb per day of various fats. That includes the fats found in foods and what we add. I always recommend sticking to less than 1/2 tablespoons per day total of added fats.

Let's start with what I don't eat, ever: Trans fats. This fat is man-made to make food items sit on a shelf for a very long period of time without decomposing. It started off as margarine, because the elite in the late 1800s wanted butter and the peasants weren't making enough. Only later did we find out how bad it is for us.

Trans fats are known as broken fats because they look like something bad happened. Their structure was altered and this altering no longer allows it to function as it should. Our brains misfire with the incorporation of bad fats. And when these trans fats float around in our arteries, they stick to each other and quickly produce plaque. Insects intuitively know this: they refuse to touch the stuff. We find trans fat only in processed foods that have anything hydrogenated or hydrolyzed in it - even if the nutritional label and box say trans fat free. The companies use a legal loophole to lie to you on the front of the box, but they have to tell you the truth in the ingredients.

And that's it for bad fats. Surprised? Read on and find out why the low fat craze vilified one of the most important nutrients for our bodies just so some group could easily sell diet information.

There are several fats that are good for us in small quantities, but bad for us in large quantities. And it isn't just saturated fats.

Omega-6 fatty acids are required for our bodies in small doses. The problem is that we are eating nearly 30 times what our bodies need. This leads to obesity, diabetes, cholesterol problems and blood pressure problems. The issue is so severe that these omega-6s are causing small microtears on the inside of our arteries; tears that only omega-3 fatty acids and antioxidants like Vitamin E (another fat) can fix. Unfortunately, when processed foods add more omega-6 fatty acids, it forces out omega-3 fatty acids and Vitamin E.

Saturated fats are the scourge of dieticians, but they are wrong. We need saturated fats because our body most easily converts these raw fats into useable forms: namely hormones. If we are not eating a balanced form of saturated fats, our hormones are affected. Have issues with weight, sugars or PMS? Take a look at your fat intake. Most likely, you are eating too much saturated fats in the form of processed foods.

So, one would think unsaturated fats are good for us? Well, not when there are too many. And certainly not when it comes to boxed foods. Yes, things like omega-3 fatty acids, EGA and DHA are necessary and healthy. But they can't be all that we eat or, again, we become sick.

So, how do we get a balanced amount of fats that work with our bodies and not make us fat, have hormone problem or cause disease? Here are my 3 steps:

• Focus on fruits, vegetables and whole cuts of meat from local, naturally raised sources
• Avoid anything in a box, bag or container
• Avoid supplements - you won't need them if you avoid processed foods

And one more thing: The introduction of GMOs changed the fat profile of some plants. Soy, canola and vegetable oils are nearly as bad as motor oil for cooking and eating. That's right, they are bad for you.

These oils are nearly pure omega-6 fatty acids and all of the brands tested found significant traces of pesticide residue in the oil (organic varieties excluded). Some of the newest modifications are introducing gluten into these plants, thus the oil, in order to strengthen them. The soy in oils is from raw soy plants, which contain high levels of phytoestrogen, known to increase the rate of breast cancers over 100%.

I stick with organic oils of peanut for frying, olive for flavor, sesame for flavor and cooking Indian and Asian dishes, and coconut oil for flavor.

One last little tid-bit: Coconut oil is nearly pure saturated fat; the ones that dieticians told you were so very bad for your health. Yet, scientists are finding out these saturated fats are so healthy that this oil is reversing Alzheimer's, insulin resistance, and even slowing cancer.

I believe fats are good for us, in the proper quantities and proportions. How else could I have gone from a low-fat, vegetarian diet to a red meat several times a week, eggs every day, fat filled diet and lower my cholesterol over 160 points?

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families. You can get a free report on health at http://www.crystalholistichealth.com/!

Article Source: http://EzineArticles.com/?expert=Christina_Major

Low-Fat Vs Full-Fat

Have you chosen low-fat dairy, meats or even pretzels to get healthy? You just may be doing your heart more harm than good.

The low-fat craze started about 40 years ago when cholesterol was discovered to contribute to heart disease. It was an easy jump to think the fat we ate when right to our arteries and clogged our hearts.

The media loved it, the processed food manufacturers loved it and it was easy to count and avoid. It was easy to demonize all fats and people who ate fats.

But even then some people saw problems. Today, we have a whole generation sick because of a lie.

Even back in the 1970s, some nutritionist looked at farmers and wondered if fat actually caused heart disease. Most farmers at eggs, bacon and potatoes fried in butter for breakfast, with buttery biscuits, full fat, raw dairy and fatty meats as staples at dinner and lunch. Lard was not only normal, it was desired. Yet, farmer's had some of the lowest incidences of heart disease.

Today, we know why. The fat we eat has nearly nothing to do with the fat in our arteries. So how does it get there?

When we eat fat, our bodies look at it first to see if we need it to build healthy tissues. From there, it is used to repair that paper cut or bruise. Then, we see if we need energy. If we do, our bodies take it for energy production. Then, we see if we need it for fat storage. Again, if we do, our bodies take it out. The rest is flushed down the toilet.

Here's where they made the first mistake, way back when: Sugar is always absorbed fully and upsets the balance of fat storage. Sugars are the preferred energy source of the body, so it gets used before fat. It stores easier than fat, so it gets stored first. Sugar also is the biggest factor in triglycerides. It is sugar, not fat, that makes up the biggest chunk of it. Let's get back to the fat and you'll see how this relates.

So, what happened when a whole generation tried to cut out the fat? First, at that time, our sugar consumption quadrupled. You see, fat and sugar are our two main flavor sources. If you eliminate the one, you must increase the other. Therefore, all that processed food, now devoid of fat, loaded in the sugar.

So, as our sugars went up, so did the triglycerides. And then diabetes skyrocketed. Is it any wonder that the low-fat generation now has the biggest diabetes problem?

But the manufacturers went a step beyond. They began to add trans-fat, a new fat that wasn't supposed to act like a fat. Except, it did and in the worst ways. These trans-fats clogged our arteries faster and better than regular, healthy fats. Conclusion: Trans-fat plus lots of sugars equals a huge heart disease problem.

So, back to the farmer: Those farmers worked hard and ate lots of protein, vegetables and fats; but not too many sugars and very little processed foods. Their bodies behaved exactly as they should and did not absorb extra fats. Farmers are among the healthiest people. Hard work and natural foods make the difference.

If you want to reduce your cholesterol, here is what I tell my clients: eat lots of natural fruits and vegetables, avoid processed foods and drink lots of water. It is what our bodies are made for.

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families. You can get a free report on health at http://www.crystalholistichealth.com/

Article Source: http://EzineArticles.com/?expert=Christina_Major

Secrets To Healthy Skin - All-Natural Coconut Oil for Your Skin and Hair

When it comes to skin care, you can spend a lot of money on commercially prepared products. But, even the most expensive products may not be the best for your skin. This is because the products you buy have chemical ingredients. While many of these products may boast being "all-natural", they are not, because they contain chemical additives. Many people are sensitive to these chemicals, and the products actually not only do not help, but can make some skin problems even worse. This is why so many people are turning to skin care products they make themselves, from natural ingredients that they know are going to be healthy for their skin. One of the ingredients most commonly used in natural skin and hair care products is coconut oil.

The Benefits of Coconut Oil

We all want to have soft, supple skin and lustrous, shiny hair. In order to accomplish this, most of us need a little bit of help in the form of moisturizers and other skin and hair care products. Using natural products made with coconut oil has many benefits for your skin. Not only does it make it soft, it can help to prevent premature skin aging. Other benefits of coconut oil include:

Sun protection
Removing dead skin cells
Fighting wrinkles
Reducing roughness and scaling
Repairing damaged skin tissue
Preventing yeast infection in skin
Softening hair
Preventing dandruff
Conditioning the scalp
Much more

You can find a lot of commercially prepared beauty products that contain coconut oil. The problem with these products is that they contain a lot of other ingredients as well, and these ingredients aren't always healthy for your skin. For instance, many products will contain chemical preservatives. Natural products should contain natural preservatives, such as grape seed oil.

You Don't Have to Make the Products Yourself

One of the reasons why a lot of people don't bother using all-natural skin care products is the fact that they just don't have the time to make them. Luckily, there are places where you can buy these products. One great option is craft fairs, where you will find a great selection of soaps, lip balms, body butters, bath salts, and a whole lot more, all containing coconut oil and other natural ingredients. These products can be used by anyone, even those who have extremely sensitive skin. There are also specialty beauty and health food stores that carry all-natural beauty products.

If you would like more information on natural products please http://www.simple-essentials.ca. keep your skin looking young and healthy.

Article Source: http://EzineArticles.com/?expert=Brandon_Merkl

Fake Fruit

Have you chosen fruit filled cereals to increase your fruit intake? Or how about a boxed meal with added fruits? And I hope you don't think the blueberry Danish is contributing to your fruit intake.

I question this because most boxed fruits are not actually fruits at all. They are a mix of cornstarch, flavorings and colors. These ingredients aren't healthy. In fact, you are prohibited from buying some flavorings and colors because they are toxic.

Let's examine most cereals. The front boasts of the blueberry taste, or the strawberry flavor. Yet, look closely and you will find small print stating it doesn't contain any fruit at all.

And the ingredients list confirms this. You will find all sorts of chemicals, colors and preservatives, but no fruit. If you are lucky, you may find the fruit juice: somewhere close to the bottom of the list.

Fruit, even dehydrated or freeze-dried fruit, does not keep well in a box. Nor does it taste the same or have a similar texture as the fresh fruit. Yet, manufacturers know they need to provide the fresh fruit flavor people expect in order to sell the cereal.

If those blue balls in the box aren't fruit, what are they? Well, most of the time, they are carefully constructed balls of sugar or cornstarch that have been glued together with chemicals and flavors. This type of food product has no nutritional value, so it will sit on a store shelf for a long time.

It's worse when the flavor is actually in the cereal pieces themselves. The manufacturers don't have to worry making little balls that look like fruit, they can just add the flavor chemicals right to the flakes.

But perhaps the worst offender of the fake fruit is the bakery section. Those blueberry, apple and cherry pastries and filled donuts don't actually have any blueberries, apples or cherries at all (The higher end stores and small bakeries may, ask first). They use the same sugar and chemical trick the cereal manufacturers do.

Take a look at the healthy cereals on the top shelf. Do any of them have fruit? I can guarantee you none have fresh fruit. Few will have freeze-dried fruits.

If you do want fruit in your meals, try this: get the fruit and add it yourself. Blueberries and raspberries are terrific on all types of cereals and desserts. They are packed with nutrients and anti-oxidants, which have been shown to decrease disease. Use frozen berries in times when fresh fruit is more rare and fresh berries when they are in season. They are better for you and more satisfying.

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families. You can get a free report on health at http://www.crystalholistichealth.com/

Article Source: http://EzineArticles.com/?expert=Christina_Major

10 Hair Care Basics

It's no secret that every woman wants healthy hair from root to tip. So here are some basic tips on how to get the hair you want.

1. Choose your hair stylist carefully. A good hair stylist will educate you on what they are doing to your hair and how to maintain it. A hairstylist's duty should go beyond giving you a fly style.

2. Limit the use of Heat. The everyday use of heat appliances like curling irons and flat irons can lead to dried out hair. If your hair is severely damaged, then try not to use a lot of heat on the hair (if possible totally avoid it). This includes hot water, flat irons, hot curling irons, or hot blow dryers. How about going back to Roller Setting your hair? But instead of using the hair dryer - allow it to air dry.

3. Prevent over-processing. For touch-ups, apply relaxer to new growth only. To prevent breakage go no longer than three months between touch-ups.

4. Do regular deep conditioning treatments. Conditioning your hair is a must, especially during the summer months. Use an intensive conditioning agentand an intensive treatment once per week. Tip: Mix a Vitamin-Fortified Conditioner with a natural oil like Jamaican Black Castor oil or organic coconut oil for a deep conditioning treatment. Leave in for 15-20 minutes, then rinse and style as usual.

5. Trim ends regularly. You should get a trim every six to eight weeks to prevent split ends.

6. Rinse properly. Be sure to thoroughly wash your hair, as build up can leave a film and rob sheen.

7. Handle wet hair with care. Use a wide tooth comb to untangle hair, starting from the ends up to the roots.

8. Oil your scalp sparingly. Use only a dime size amount of pomade or oil on your scalp. Using more than that will clog your pores. Try Jamaican Black Castor Oil to maintain healthy scalp and hair.

9. Carefully care for your natural hair. Whether you have braids, locks or twists, take special care of your edges because they are vulnerable to breakage.

10. Wrap it up while you sleep. Use a silk or satin scarf to wrap your hair at night. Some experts even suggest sleeping with a satin pillow case just in case your scarf comes off while sleeping. This is because cotton pillow cases tend to dry the moisture out of the hair.

Article Source: http://EzineArticles.com/?expert=L_H_Johnson

Go Through These Guidelines For Healthy Fat Loss

By Daniel Will

Many people would like to get rid of a number of kilos. The simple truth is, lots of people aren't sure how to go about appropriate weight-loss. Use the info provided in this article, and employ it to assist you on your trip.

A great way to commence slimming down is always to start off ingesting gourmet coffee. Espresso is a kind of ingest, but some folks don't realize it is effective for workout routines. It can provide you with additional power and boost the metabolic process.

Keeping a minimal bodyweight is easier when foods ingestion in the later on evening hours time is averted. Once you try to eat meals during the night, it would stay with your belly and become excess fat. Try out looking at an effective guide instead of ingesting.

For many who need a numerical representation, it may be put on weight reduction. In one lb of excess fat, you will find about 3,500 calories. As a result, to lose only one pound it can be required to shed 3,500 much more calorie consumption than you eat. It is useful to think of this quantity in 500 calories chunks, attempting to burn up 500 far more calories than you consume each day. If you take it tad by bit, you can expect to get rid of a pound every week right away.

Consume a lot of drinking water if you wish to have a very good diet. Many people ought to consume 8 glasses of drinking water daily to keep hydrated. If the weather conditions are hot, beverage far more. Water is important for increasing digestion and leading you to truly feel complete, both of which reduce the volume which you feel you must consume.

A great weight loss support is avocados as a result of how abundant these are. Lots of people think these are awful since they include extra fat. But avocados contain monounsaturated fat, and that is a excellent fat. The unique structure and flavor of avocados must be enjoyable, particularly if you are already craving richer food products from your diet. Doing without having the soil meat within a taco is not any hardship whatsoever when it is replaced with veggies and avocado. As well as being evenly tasty and satisfying, the taco is significantly more healthy and a lot more nutritious.

Consuming a maximum of 20 gr of sugars right after a workout may actually have favorable results on the human body. This tiny amount of sweets offers your body the means to supply electricity to all of the muscles you employed.

Go ahead and take steps when you are trying to lose weight. This could appear trivial even so, the basic work of taking the stairways can actually press weight decrease in the direction of your targets.

A fun way to lose weight is as simple as working along the seaside. Running from the seashore is more difficult than operating on definite or grass as a result of added opposition of the yellow sand.

Give yourself a reward. Purchase a treat once a week. This does not mean you have have unsuccessful in your diet regime. Consequently you're carrying out a good work with your personal fat loss program. With that in mind, will not continually be aware of benefits. Remember that your weight loss program is not really meant as punishment. Rather, you should think about it as a a way of life modify.

For individuals that carry work, usually acquire treats which are healthier together with you to operate. Wholesome snack food items will assist you to avoid doing damage to the progress you possess made. As a result you a lot more at risk of take out or vending machine fare, which may be devastating in your weight loss efforts.

Now, it should be very clear that weight loss is just not from your achieve if you technique it equipped with good information plus some perseverance. With any luck ,, you have learned sufficient to begin weight damage experience and getting the body you deserve. Recall, if you can think you may, you are able to.

Top 10 Reasons To Exercise

I would think everyone would be in agreement that working out is good for you. I also think everyone would agree that not everyone sticks to their new years resolutions of joining a gym and staying with it. Why is this?

I think it has a lot to do with not knowing all of the benefits you are actually getting from working out 2 - 3 times a week. Let's delve into the top 10 ways in which working out actually improves our health, amongst other things.

1. Sleep: Did you know that by working out you get better sleep at night? It makes sense right? I mean, using your extra energy during the day and expending it at the gym should make you more tired right? Well, you'd be half right. Studies have shown that those who workout regularly spend more time in the deepest state of sleep. Careful, do not workout too close to bed as post-workout energy levels are typically high due to endorphins being released.


2. Fight aging: Workout out improves skin and muscle tone, thus helping you look younger. Exercising regularly helps to decrease wrinkles and tone you up, thus keep you looking how you should and slowing the aging process.


3. Memory: Remember the last time you worked out? No? Perhaps this is because you're not working out regularly! Exercise helps improve mental faculties including memory and sharpness.


4. Confidence: Those who workout have proven to have higher confidence levels over those who don't. This doesn't just apply to appearance, rather it transcends into all walks of life.


5. Immune system: Exercise stimulates the immune system. Science has proven that those who workout more, get sick less than those who do not workout.


6. Energy: You often hear; "If I just had more energy I would work out." Well, the truth is, the more you work out, the more energy you will have.


7. Sexual performance: Those who workout regularly find themselves to have a stronger libido as well as more stamina in the bedroom.


8. Anxiety: Studies have shown that working out is a great stress reliever. Those treating for depression are often prescribed exercise regiments.


9. Healthy muscles and joints: Working out improves the strength and elasticity of your ligaments, joints, and muscles.


10. Health: A fit body not only improves their immune system, but also decreases their chances at getting many diseases. This includes osteoporosis, heart disease, and diabetes to name a few.

Looking to start an exercise routine? Check out this P90X2 review. http://www.aretheyascam.com/product-review/p90x2-review/

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Article Source: http://EzineArticles.com/?expert=William_T_Rankin

Family Fitness

Making time to work out can be tough, especially with a busy family life and crazy work and school schedules. It can be difficult to make time for even a quick workout at the gym, especially with younger kiddos. Enter: family fitness! While making time away from the kids may not be an easy option, there are quite a few ways to blend fitness with quality family time that is beneficial to all on many levels.

The first step in getting the entire family involved relies on both education and inspiration. Kids need to understand why it's healthy and important to be active! But they also need to be inspired to do so. It's a simple fact: kids respond best to things that are FUN. If they are excited about being active, they will take off with this idea. If they are old enough, try to use healthy role models (such as athletes or kids of a similar age that have overcome health and fitness obstacles) as inspiration to help them relate. For younger kiddos, it's all about presentation. Encourage them to be like mom, dad, older siblings, or any other family member or friend they look up to.

Chores are a great way to incorporate fitness into a daily routine, and productivity is always a great way to get everyone energized. Vacuuming and sweeping are two examples that incorporate exercise, but other "boring" chores can also be livened up. Let's say everyone has an individual chore like cleaning the toilet, wiping countertops, taking out the trash, tidying rooms, etc. Everyone breaks off for 10 minutes of chore time. Once the chore is complete, the whole family meets up for an exercise such as push-ups, squats, jumping jacks, or a quick family dance off.

Outside chores like yard work and gardening can also be spiced up with some creativity. Rake leaves into a pile and let everyone take turns jumping in. Have a snow-shoveling contest. Have younger ones push toy lawn mowers to mimic parents. On a hot day while everyone is outside, have everyone run around through sprinklers for a chore break. Washing the car can also be a great way to get everyone involved and moving. It's amazing how much of a workout will be for everyone!

Having a designated family fitness night during the week is a great way to let everyone take turns choosing an activity. Depending on your climate, these can be as simple as walking the dog around the neighborhood, a family bike ride after dinner, swimming, basketball, soccer, frisbee, throwing a baseball in the yard, hoola-hooping, etc. The possibilities are endless and each child will look forward to his or her night to choose the activity.

Family fitness on the weekends might be the easiest way to fit in a great family workout. Look up appropriate trails in your area and go for a hike. Plan a route and go for a family bike ride through your neighborhood or a local bike trail. Take the family to a local park or a school track. Try putting kids on your back and do lunges and squats for added intensity. Hopscotch is a great way to incorporate fancy footwork and keep the heart rate up. A family tennis match is also a great idea for a family of four. Or take everyone to the driving range and practice hitting golf balls. Once everyone is ready, nine holes of golf are the perfect way to incorporate quality family time with some friendly competition. Paddle boarding, kayaking and canoeing are all great water sports to try out as a family on a Saturday or Sunday when you have a good block of time.

Family gatherings and parties can also be a great way to sneak in a little fitness. Some ideas include old-fashioned tag, relay races, pool parties, rock climbing and roller-skating. Kids not only love all of these, but parents will too! During the holidays, when you have extended family all together, plan for a fun activity after dinner, such as a walk around the block, a family game of tag, or even a push up challenge. Another great idea is to organize a family fun run such as a mud run or color run. You can put together a "team" of family and friends for a great weekend event for all ages.

And if all else fails, turn on some music, grab your kids and sing and dance around the house. They are guaranteed to love it!

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.robinsonestopfitness.com

Article Source: http://EzineArticles.com/?expert=Robin_Reichert

Home Fitness Training: Who Benefits From This?

There are many ways a person could lose weight and get fit. They could play sports on a regular basis, go to the gym, or settle down with a good home fitness training routine. In recent years, home workout programs have become more and more popular as shown by the sheer amount of exercise programs and instructional video designed to target those who want to get fit without having to pay for a gym membership. While there are many benefits to working out at home, it is not for everyone. Some people benefit from this type of exercise routine more than others. Here are some examples of people who would benefit the most from working out at home instead of at the gym.

• People who live far from the gym or fitness center - Some people are lucky enough to be able to find a gym close to where they live. Unfortunately for many, they would need to make a 30-60 minute commute just to get to the nearest fitness center. That's a lot of wasted time, especially for people who want to squeeze in a good workout despite their very busy schedules. If going to the gym to work out is too much of a hassle, then they would be better off doing their exercise routines at home.

• Stay-at-home moms and dads - Staying at home to take care of the kids isn't as easy as many people think. Many times, it's actually a workout in itself. Of course, nothing beats a real home fitness training routine to keep one's energy up throughout the day. Parents who stay at home sneak in a good work out while their children are taking their afternoon nap. This way, they can get the exercise they need without having to leave their kids in the care of a babysitter.

• People who are on a tight budget - In this economy, a gym membership is a luxury many people can't afford. After comparing the cost of the monthly dues one has to pay for exercise classes at the fitness center with the price of a good instructional exercise DVD and a few basic workout equipment, the choice becomes pretty obvious. There are also a lot of free exercise tips and instructional material available online for those who don't want to spend a dime on a good workout plan.

• People who are uncomfortable working out in public - For many people who want to exercise to lose weight, showing off flabs instead of abs at the gym is a frightening thought. Working out at home helps give them the privacy they need to do their exercises and shed off that extra weight.

• People who can afford an in-home personal trainer - Having one-on-one workout sessions with a personal trainer can really do wonders for one's health and physique. Not everyone can afford this, but for those who can, there's just no other way to do it.

The best way to decide whether a home fitness training regimen is the right way to go is to try it out. If it doesn't work, there are plenty of other options to choose from.

The Fit Fem Studio can get you in shape in the privacy of your own home. With the studio's in home personal training Long island, women can lose weight without going to the gym. The at home personal training is highly effective and adequate.

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