4 Keys To Unlock A Healthy Body

I had a conversation with some friends of mine about how hard it is when you get older to reach our fitness goals. We hit on some of the key points to having great health.

You have to know what you want and be Determined to get it. Don't quit on yourself or your workout plan. You must believe in yourself and don't let anything get in the way of your goals. There are always going to be challenges and your will power will be tested. But you have to find ways to clear those hurdles without breaking stride. Find the motivation within yourself to keep at it. If you find yourself at a weak point, a friend or workout partner can help get you through it.

During every workout Intensity is important. You must work your body hard if you want to see the positive changes. Push yourself a little extra each week, but be sure to avoid overdoing it. Your muscles need time to repair after your intense workout. That is how your muscles grow stronger than before. A supplement like American Whey Protein. is ideal for facilitating muscle recovery.

Eating right is just as important as exercise. Your body will lose muscle along with fat if you diet without exercise. Conversely, you will not lose as much fat as you want to if you exercise without a healthy diet. The solution is to eat frequently but healthy. Eat 5-6 times a day, that's about once every 4 hours or so. Try replacing some meals with Whey Gold Meal, which is a high quality meal replacement product. This provides you with a vitamin rich meal on the go.

Time is needed to see results. We live in a microwave world. People want to see results instantly without putting in the time and hard work to get them. Enjoy the time it takes for you to see and feel results. There is nothing more rewarding than watching your body transform into the body of your dreams. You will notice your self confidence and energy level increase, and other people will notice it too.

Keep these points in mind as you work your way to your goals.

It’s Yours, Take Care Of It

Just remember that no matter where you go or what you do, you take your body along. Cosmetic surgery is not an option for most of us so why not make the best of the body you have?

A good analogy for appreciating the the relationship you have with your physical appearance is like your marriage. You only get out what you put into it. Realize that keeping your body fit is hard at work, but you have to do your part in the relationship.

Your body doesn’t ask for much, just eat a healthy and exercise. A healthy diet and regular exercise will give your body more energy and a great new look.

Don’t judge your body against the bodies of other people, and be realistic with your fitness goals. To reach your fitness goals, you will want to burn fat and raise the metabolism. You can take a step toward your goal with Tone-It-Fast.

This will show your body how much you love it and your body will love you for many years. In sickness and in health, for richer or for poorer, until death do you part, care for your body inside and out with products form Supplementstogo.com.

Lose Fat Not Muscle

If you only go on a diet and neglect to exercise or work-out, you lose fat, but muscle also gets reduced in the process. The key is to burn fat and keep the muscle intact.

One good way to accomplish both is with weight training. Stick to the diet plan you already set up and use a meal replacement supplement like Prolab Lean Mass Matrix. The ingredients in Lean Mass Matrix feed the protein-thirsty muscles in your body.

With a workout plan added to your well balanced diet, your body will begin to use your stored fat for energy. This means you lose fat and not muscle.

You will notice higher levels of energy as your body sheds unwanted fat and starts to display lean, strong muscle. You will look and feel better than ever before.

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Antioxidant Information

Antioxidants are chemical compounds that can bind to free oxygen radicals preventing them from damaging healthy cells.

Free radicals are naturally produced in the body through the normal metabolism of amino acids and fats. These free radicals are unstable molecules that can freely react with and destroy healthy cells. They can bind to and alter the structure of DNA thus leading to mutations and eventually to cancer. Besides cancer, this oxidative stress on the cells can lead to heart, eye, and neurological diseases.

Preliminary studies suggest that antioxidants are useful in dealing with cancer. They may improve the effectiveness of chemotherapy by decreasing side effects. Additional research has shown that consuming foods like fruits and vegetables that are rich in antioxidants, can decrease the risk of many types of cancer. Studies also found that cancer patients have lower levels of anti-oxidants in their blood.

Most antioxidant research to date has centered around vitamins A (and its provitamin, beta-carotene), C, E (alpha-tocopherol), and the trace element selenium. While some studies show positive effects in preventing cancer, they have been conducted mostly in underfed populations or persons otherwise deficient in these antioxidants.

The American Institute of Cancer Research warns that antioxidant supplements cannot substitute for whole foods. Individuals who may want to consider supplements include those who are underfed, have certain medical conditions, chronic dieters, some vegetarians, some seniors, and newborns.

Although patients taking antioxidants may improve their tolerance to chemotherapy drugs, they may be decreasing the effectiveness of treatment and risking a recurrence of the tumor in the long run. This viewpoint is theoretical, however, and no clinical studies have as yet addressed it. Patients interested in using antioxidants during chemotherapy or radiotherapy should discuss this option with their physicians.

High doses of vitamins and minerals can be bad for you. The National Academy of Sciences has suggested safe upper levels for adults for some antioxidants. These limits are 2,000 milligrams of vitamin C per day from both foods and supplements combined, 1,000 milligrams of vitamin E per day, and 400 micrograms per day of selenium from both supplements and foods. It is not known how higher levels than these will affect healthy persons.

The side effects of vitamin E overdose may include fatigue, intestinal cramping, breast soreness, thrombophlebitis, acne, and diarrhea, and increase in blood pressure in certain people. Blood clotting time has been shown to increase.

If you have anemia and take iron supplements don’t take Vitamin E at the same time because the two supplements may interfere with one another at certain levels. Vitamin E also may interfere with vitamin K. Selenium toxicity is characterized by dermatologic lesions, brittle hair, fragile or black fingernails, metallic taste, dizziness, and nausea.

Glutathione, lipoic acid, and CoQ10 are antioxidants formed naturally by the body but their levels decline with age. Vitamins C and E are necessary anti-oxidants but not produced by the body and must be obtained from the diet. The most common antioxidants are the vitamins A, C, and E.

Additional antioxidants are natrol, found in grapes and wine; selenium; and melatonin. Flavonoids consist of a large family of antioxidant compounds found in fruits and vegetables. Among the well-studied flavonoids in terms of cancer prevention are catechins from green tea, genistein from soy, curcumin from turmeric, anthocyanosides from blueberries, and quercetin from yellow vegetables.

More recent studies have added clack beans to the list of foods high in antioxidants and a 2003 study in Rome reported that women who ate dark chocolate showed some antioxidant benefits.

It seems that there is going to be controversy over how much is enough supplemental antioxidants for a long time but everyone at least agrees that antioxidants are useful in preventing cancer. Because of this, the American Cancer Society suggests five servings of fruits and vegetables each day.

Sugar Control Is Crucial

Keeping your blood glucose levels as close to normal as possible can be a lifesaver. Tight control can prevent or slow the progress of many complications of diabetes, giving you extra years of healthy, active life.
But tight control is not for everyone and it involves hard work.

Good control means getting as close to a normal (nondiabetic) blood glucose level as you safely can. What this means is to keep your levels between 70 and 130 mg/dl before meals, and less than 180 two hours after starting a meal, with a glycated hemoglobin level less than 7 percent. The target number for glycated hemoglobin will vary depending on the type of test your doctor's lab uses.

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This tablet also includes an extract from the herb Gymnema sylvestre, a small plant native to India. Extracts of Gymnema have been used for centuries by Ayurvedic medical practitioners for support of blood sugar levels and natural insulin production.

Glucose Metabolic Support does not contain any sugar, salt, starch, yeast, wheat, gluten, corn, soy, milk, egg or preservatives.

What About When Your Mind is Numb And Your Gluts Are Sagging?

I have often said that for me a mental tired is worse than a physical tired, and since I spend most of the day in front of my computer now, I can back that statement up. Even though I try to take regular stretch breaks during the day, by the end of work my back and neck are sore, my body is stiff, and I really don’t feel like doing any training. I definitely don’t want to exercise for another hour when I’m already stiff, tired and sore from work.

The mental sluggishness and physical aches from eight hours behind a desk comes mainly from sitting, and doing the same tasks, stress and boredom. You get to work a few muscle groups, like wrists, shoulders and neck muscles, but the major muscle groups, like hamstrings and gluts, are pretty much unused. Constant contraction leads to tension, and disuse leads to stiffness, both of which create soreness. The psychological drain from both over-demand (stress) and under-demand (boredom) is often made worse if you are in a location with poor air circulation and poor lighting. In addition, the lack of physical activity at work means that the body is not getting expanded blood circulation, so the cells of the body may be undernourished.

Because all of this makes me feel so fatigued, it seems like what I need to do is to fall on the couch for a night of vegging out with beer and pizza, while channel surfing the tube. Sounds good but … What is really the better choice, physically and mentally, is to make up for the lack of movement and slow metabolism of the work day with a good exercise session. Activity is the antidote to the sedentary lifestyle. Even just a moderate 20-minute walk will ease the tension in lower back muscles and improve metabolism and circulation. A more strenuous cardio session will really help get oxygen to the blood, nourish the cells, and clear my head. Strength and flexibility exercises should get the large muscles going, loosen tight muscle groups, and promote better balance for the entire body.

I already know how good exercise is after I do it, but the problem is getting started. The key is to make the choice automatic, and limit the last minute, after work decision process. Here are some tips and mental tricks to help me to Just Do It!

Reminder: Exercise is an important part of counteracting work stress and fatigue.

Reminder: Regular exercise is necessary for health, not a part time option if I feel like it.

Reminder: I really do enjoy my exercise time. It’s time I take just for me and I feel better because of it.

Schedule training times like any business or personal appointment.

Make it easy to exercise by using convenient facilities, carrying exercise gear with you, scheduling a time right before or right after another commitment, etc. I have a treadmill in the Family Room.

When I am really whipped, I can skip the high demand exercise session and choose something light, easy and enjoyable, rather than forcing the hard work or canceling altogether.

Learn simple workouts, like a walking trail or a home treadmill, for times when it is difficult to do more elaborate training. Resistance Bands or the always popular push ups and sit ups.

Make a commitment to classes, a trainer, a friend or a training group to help you meet the obligation to yourself. It is always better for me to workout with someone so I don’t get bored or lazy.

Alternate activities to keep them fresh and provide variety. Isometrics, Weights, Treadmill, Bike, Elipticals, Rowing, Stairs, alternate different muscle groups, etc.

If you miss a session, or even a few days, just get yourself right back into exercise. It is counterproductive to beat yourself up psychologically.

A realistic exercise routine after dinner, works for me, and almost always makes me feel a lot better, physically and mentally.