Want to build muscle, lose weight or just stay in shape? Did you remember to practice pool exercises for weight loss?
The aerobics is a complete sport, suitable for everyone: beginners, pregnant women, seniors, athletes achieved ...
If the aerobics exercises vary depending on the public and their objectives, the fun remains the same: the body immersed in water weighs only a third of its weight on earth, which facilitates the movement.
However, the resistance of the water forces the muscles to work harder, which provides results on the shape more quickly than traditional gymnastics.
Water aerobics exercises (pool exercises for weight loss) easy to practice
That you practice the exercises water aerobics in a public pool in your private pool or the sea, some precautions are necessary!
Always check the depth of the basin and the water temperature. Water should be clean and free of obstructions. Finally, never swim alone.
Aerobics exercise for the buttocks muscles:
This exercise is done in a shallow pool (must be walking).
Hands against the edge of the pool, you lift one leg in order to make the board (away from the horizontal). Be careful not to arch your back. Ten times, one leg down and then put it back in a horizontal position. The back and the hands remain in place. Do not forget to repeat the exercise with other leg.
Aerobics exercise for the abs muscles:
This exercise is done with two foam chips.
A fried under each armpit, we start in a sitting position (without touching the ground). The exercise is to bring both knees against the chest, then stretch the legs. The head must remain above water. It will be a series of fifteen movements, with short breaks between each set.
Aerobics exercise for muscle back:
This exercise is practiced with a fried foam.
Lying on his back, placed a fried foam in the neck, and holds it with both hands (one hand on each side of the head).
The exercise is to make small kick to move. We can make several lengths of pool in this position.
Accessories aerobics
The water aerobics can be done with or without accessories. If you participate in group lessons, accessories are usually provided.
However, if you want to practice pool exercises alone, buying some accessories allow you to vary the exercises. Among the most common accessories you can find the foam chips, boards floating alter, but there are also a range of accessories most original: webbed gloves, belts floating, water aerobics shoes, the aquarama , the push pull
Selasa, 31 Januari 2012
Ketogenic Diet For Weight Loss
Ketogenic diet is not eating normally and is changing the way the body works in generating energy. Ketogenic diet is the treatment of serious action, so it is important if done with the advice and supervision of a doctor. Do not do yourself. Ketogenic diet on epileptic children without supervision is a high risk action.
Working closely with doctors and nutritionists
Doctors and nutritionists are experienced in the ketogenic diet can analyze the child's condition and determine the diet plan. He had to design the diet of children who are still safe for the health and growth of children.
Diet usually consists of a bit of fruit or vegetables (carbohydrates); meat, fish or chicken (protein source) and a lot of fatty foods (such as cream, butter, eggs, mayonnaise) and no sugar.
The amount of each food should be strictly regulated, even if it needs to be weighed, because a small error in measuring the amount of food (or if the child stealing biscuits or cakes that contain sugar, or even medicine or toothpaste) can damage the diet and may lead to epileptic seizures.
Tips for Parents
● Do not be too concerned with the initial fast process, most children are able to accept these conditions.
● Make it a regular habit to prepare the ketogenic diet.
● Involve children in weighing the food to be more cool.
● Children may feel hungry (due to limit the number of calories) and will probably steal to eat. For the portion of food to reduce hunger.
● Use a small plate of food looks so much.
● If the child likes desserts, make ice cream and store in refrigerator. Ice cream can be calculated in the diet.
● Boiled vegetables in the best nutritional value.
● Form of food in interesting shapes.
● Ask your child whether keto favorite foods and make that special meal.
● Praise your child for his collaboration.
● Liquids are also very limited. Ask your doctor what you should do if the weather is hot and your child more sweat than usual.
Working closely with doctors and nutritionists
Doctors and nutritionists are experienced in the ketogenic diet can analyze the child's condition and determine the diet plan. He had to design the diet of children who are still safe for the health and growth of children.
Diet usually consists of a bit of fruit or vegetables (carbohydrates); meat, fish or chicken (protein source) and a lot of fatty foods (such as cream, butter, eggs, mayonnaise) and no sugar.
The amount of each food should be strictly regulated, even if it needs to be weighed, because a small error in measuring the amount of food (or if the child stealing biscuits or cakes that contain sugar, or even medicine or toothpaste) can damage the diet and may lead to epileptic seizures.
Tips for Parents
● Do not be too concerned with the initial fast process, most children are able to accept these conditions.
● Make it a regular habit to prepare the ketogenic diet.
● Involve children in weighing the food to be more cool.
● Children may feel hungry (due to limit the number of calories) and will probably steal to eat. For the portion of food to reduce hunger.
● Use a small plate of food looks so much.
● If the child likes desserts, make ice cream and store in refrigerator. Ice cream can be calculated in the diet.
● Boiled vegetables in the best nutritional value.
● Form of food in interesting shapes.
● Ask your child whether keto favorite foods and make that special meal.
● Praise your child for his collaboration.
● Liquids are also very limited. Ask your doctor what you should do if the weather is hot and your child more sweat than usual.
Honey, Cinnamon And Weight Loss
When combined, honey and cinnamon can help you lose weight.
Honey is a natural sugar that is more complex than sugar and contains vitamins and minerals.
When the digest honey, your body uses vitamins and minerals contained in honey to dissolve fat and cholesterol that helps you lose weight.
While cinnamon is a spice that can enhance thermogenic metabolism in the body.
Cinnamon helps regulate blood sugar levels so the body does not convert sugar into fat, so help you lose weight and prevent obesity.
Therefore, the combination of honey and cinnamon is great when used as a drink to help weight loss programs naturally.
Here is the recipe of herbal honey and cinnamon for weight loss:
1. Boil 250 ml water in a saucepan until boiling. Remove and pour into a glass.
2. Add 1 / 2 teaspoon cinnamon powder into a glass of hot water. Stir until evenly distributed. Let cool for 5 minutes.
3. Add 1 tablespoon of honey into a glass containing a mixture of water and the cinnamon, stir until evenly distributed.
4. Immediately drink the mixture before it settles.
5. Drink herbal concoction of honey and cinnamon twice a day to obtain optimal results.
Honey is a natural sugar that is more complex than sugar and contains vitamins and minerals.
When the digest honey, your body uses vitamins and minerals contained in honey to dissolve fat and cholesterol that helps you lose weight.
While cinnamon is a spice that can enhance thermogenic metabolism in the body.
Cinnamon helps regulate blood sugar levels so the body does not convert sugar into fat, so help you lose weight and prevent obesity.
Therefore, the combination of honey and cinnamon is great when used as a drink to help weight loss programs naturally.
Here is the recipe of herbal honey and cinnamon for weight loss:
1. Boil 250 ml water in a saucepan until boiling. Remove and pour into a glass.
2. Add 1 / 2 teaspoon cinnamon powder into a glass of hot water. Stir until evenly distributed. Let cool for 5 minutes.
3. Add 1 tablespoon of honey into a glass containing a mixture of water and the cinnamon, stir until evenly distributed.
4. Immediately drink the mixture before it settles.
5. Drink herbal concoction of honey and cinnamon twice a day to obtain optimal results.
Cinnamon For Weight Loss
Cinnamon has the aroma and taste are very distinctive. Not just making drinks and food tastes better but also can make the body's metabolism becomes more smoothly.
Based on research the United States Department of Agriculture, 2004, cinnamon can improve the body's metabolic processes. Cinnamon household consumption increases the metabolism in fat cells 20 times faster.
Metabolism is the process of the body convert food into energy. A faster metabolism will help you burn more calories. This certainly supports the weight-loss program.
Cinnamon can also prevent a person consumes too much high-calorie foods. "Cinnamon reduces the desire to eat more and make sense of fullness last longer," said Ann Kulze, MD, member of the Wellness Councils of America, as quoted by She Knows.
Consumption of sweet wood to make the process of digestion is slower so durable satiety. Kulze recommended to use 1 / 2 to one teaspoon of cinnamon powder to boost your metabolism and lose weight.
A mixture of cinnamon powder can be added to beverages such as tea or chocolate, and foods such as breads or other dishes. But, do not consume to excess. Use it to taste as an additive in food or your favorite beverage.
Based on research the United States Department of Agriculture, 2004, cinnamon can improve the body's metabolic processes. Cinnamon household consumption increases the metabolism in fat cells 20 times faster.
Metabolism is the process of the body convert food into energy. A faster metabolism will help you burn more calories. This certainly supports the weight-loss program.
Cinnamon can also prevent a person consumes too much high-calorie foods. "Cinnamon reduces the desire to eat more and make sense of fullness last longer," said Ann Kulze, MD, member of the Wellness Councils of America, as quoted by She Knows.
Consumption of sweet wood to make the process of digestion is slower so durable satiety. Kulze recommended to use 1 / 2 to one teaspoon of cinnamon powder to boost your metabolism and lose weight.
A mixture of cinnamon powder can be added to beverages such as tea or chocolate, and foods such as breads or other dishes. But, do not consume to excess. Use it to taste as an additive in food or your favorite beverage.
Minggu, 22 Januari 2012
Meal plan for weight loss
Are you looking for a meal plan for weight loss? lose 20 pounds in 2 weeks? If you are really interested in losing weight quickly without compromising your health. This diet is compiled to speed up your metabolism and it must be followed exactly. It is very important to remember to drink plenty of water, if possible, water that is isotonic, which means that it has added minerals that are chemically similar in your bodily fluids ...
Here is the menu for weight loss plans
Weight loss meals for breakfast
For breakfast an omelet made to consume two eggs, herbs and low fat cheese, 2 slices of Canadian bacon and a cup of tea is not sweet. This menu weight loss can be modified in any way which includes drinks that are sweet vegetables and protein. Since there is no limit to the amount of these types of food you can eat (within reason), you can eat in that you feel you do not need more.
Weight loss meals for your mid-morning snack
Cut into pieces each red pepper, and soak the slices in a vegetable dip or low carb bean. You need to eat 6 toasted almonds, and drink a tea or a glass of V-8 juice. You should also try to eat at least one vegetable and a protein source to each of your two snacks.
Diet Plan for your lunch
You have to roast a chicken in olive oil and rosemary. Use it to make a salad with tomatoes, half a boiled egg, cucumbers, fresh romaine lettuce, sliced peppers, olive oil, walnuts and crumbled four juice of half a lemon. After that, then sprinkle with fresh herbs and two ounces of goat cheese on low-fat salad for extra flavor. Lunch needs to contain a protein, a soft and sweet vegetables. You can change your menu weight loss in the right, but you add to these types of foods in your lunch every day for weight loss.
Snack for your weight loss
You need to consume 5 or 14 almonds toasted sunflower seeds to taste. Press a piece of celery with 2 tablespoons of tuna salad home. Drink an 8 ounce glass of water. As your mid-morning snack, try to add no less a source of plant source and a source of protein.
Your Weight Loss Meal Plan Dinner
Loss About 20 pounds in 2 weeks for your dinner and eat a salad mixed with grilled pork chops with black pepper, salt and olive oil or mixed with greenery in olive oil. You should have two servings of vegetables, including legumes and a portion of a portion of fresh broccoli, peas, spinach or mustard greens. Drink unsweetened herbal tea or water with dinner, and add a dessert for 75 calories, mints, a piece of chocolate, hard candy, pudding or diet. If you like you can add not less than one serving of protein, several servings of vegetables and a small amount of milk with your dinner.
This may seem like a lot of steps, but I assure you its super easy. With a few guidelines you can make good menu for weight loss. So as you're looking for help to lose weight, you should also find ways to integrate the active movement in your life every day. With this, you will be able to train your body to burn calories more efficiently at the end of the day.
Here is the menu for weight loss plans
Weight loss meals for breakfast
For breakfast an omelet made to consume two eggs, herbs and low fat cheese, 2 slices of Canadian bacon and a cup of tea is not sweet. This menu weight loss can be modified in any way which includes drinks that are sweet vegetables and protein. Since there is no limit to the amount of these types of food you can eat (within reason), you can eat in that you feel you do not need more.
Cut into pieces each red pepper, and soak the slices in a vegetable dip or low carb bean. You need to eat 6 toasted almonds, and drink a tea or a glass of V-8 juice. You should also try to eat at least one vegetable and a protein source to each of your two snacks.
Diet Plan for your lunch
You have to roast a chicken in olive oil and rosemary. Use it to make a salad with tomatoes, half a boiled egg, cucumbers, fresh romaine lettuce, sliced peppers, olive oil, walnuts and crumbled four juice of half a lemon. After that, then sprinkle with fresh herbs and two ounces of goat cheese on low-fat salad for extra flavor. Lunch needs to contain a protein, a soft and sweet vegetables. You can change your menu weight loss in the right, but you add to these types of foods in your lunch every day for weight loss.
Snack for your weight loss
You need to consume 5 or 14 almonds toasted sunflower seeds to taste. Press a piece of celery with 2 tablespoons of tuna salad home. Drink an 8 ounce glass of water. As your mid-morning snack, try to add no less a source of plant source and a source of protein.
Your Weight Loss Meal Plan Dinner
Loss About 20 pounds in 2 weeks for your dinner and eat a salad mixed with grilled pork chops with black pepper, salt and olive oil or mixed with greenery in olive oil. You should have two servings of vegetables, including legumes and a portion of a portion of fresh broccoli, peas, spinach or mustard greens. Drink unsweetened herbal tea or water with dinner, and add a dessert for 75 calories, mints, a piece of chocolate, hard candy, pudding or diet. If you like you can add not less than one serving of protein, several servings of vegetables and a small amount of milk with your dinner.
This may seem like a lot of steps, but I assure you its super easy. With a few guidelines you can make good menu for weight loss. So as you're looking for help to lose weight, you should also find ways to integrate the active movement in your life every day. With this, you will be able to train your body to burn calories more efficiently at the end of the day.
Weight Loss Meal Plan Example
Weight Loss Meal Plan Menu
Breakfast
● French toast, three slices of bread with 2 eggs in a single yellow.
● Fresh orange juice or fruit.
● 1 cup of coffee.
● a vitamin and minerals.
Starting weight: 65kg
Plan to 1500 Calories
112g of protein (30%)
206g of carbohydrates (55%)
25g fat (15%)
Morning Snack
● Half a meal replacement sachet or half of a sandwich: a slice of bread cut in two, tomato, half a slice lean ham, lean sauce 0%.
● 30 ml water.
Lunch
● Raw vegetables with 1 tablespoon vinaigrette (olive oil).
● Pasta with chicken and vegetables: 120g chicken breast, a cup of cooked pasta, a cup of peas, tomato sauce.
● 1 slice of bread.
Afternoon Snack
● 200g cheese 0% or a protein bar.
● a fruit.
● a low-calorie soda.
Dinner
● A tomato sauce with lean.
● A baked potato with vegetables, spices.
● 120g grilled cod, half a lemon.
Breakfast
● French toast, three slices of bread with 2 eggs in a single yellow.
● Fresh orange juice or fruit.
● 1 cup of coffee.
● a vitamin and minerals.
Starting weight: 65kg
Plan to 1500 Calories
112g of protein (30%)
206g of carbohydrates (55%)
25g fat (15%)
Morning Snack
● Half a meal replacement sachet or half of a sandwich: a slice of bread cut in two, tomato, half a slice lean ham, lean sauce 0%.
● 30 ml water.
Lunch
● Raw vegetables with 1 tablespoon vinaigrette (olive oil).
● Pasta with chicken and vegetables: 120g chicken breast, a cup of cooked pasta, a cup of peas, tomato sauce.
● 1 slice of bread.
Afternoon Snack
● 200g cheese 0% or a protein bar.
● a fruit.
● a low-calorie soda.
Dinner
● A tomato sauce with lean.
● A baked potato with vegetables, spices.
● 120g grilled cod, half a lemon.
Sports and weight loss
You are to show that exercise does not lose weight. Sport is useful to better harmonize the silhouette. It can melt the fat at the same time if there is a low calorie diet. But if while you exercise, you eat more, you will gain weight faster than if you did not play sports.
If you eat more just because you have an increased appetite, you do not lose weight from it.
Conclusions: Lower your ration of ways to lose a pound a week. If you are hungry, do not eat, drink fresh water instead.
To lose fat, the workout should last at least 45 minutes. A workout of 45 minutes you will lose the equivalent of a bar of 4 squares of chocolate! Do not be too hasty and especially understand that it is easier to not ingesting calories than exercise to lose them then!
By assiduously plan, you will lose a pound a week. Once the desired ideal weight reached, it will take many months of effort to get an athletic body. Patience!
If you eat more just because you have an increased appetite, you do not lose weight from it.
Conclusions: Lower your ration of ways to lose a pound a week. If you are hungry, do not eat, drink fresh water instead.
To lose fat, the workout should last at least 45 minutes. A workout of 45 minutes you will lose the equivalent of a bar of 4 squares of chocolate! Do not be too hasty and especially understand that it is easier to not ingesting calories than exercise to lose them then!
By assiduously plan, you will lose a pound a week. Once the desired ideal weight reached, it will take many months of effort to get an athletic body. Patience!
Running to lose weight
Running to lose weight
Running is good for the whole body and is ideal as part of weight loss. Browse our article on jogging and its benefits for your line.
Jogging is certainly one of the sport more affordable for everyone, a good pair of tennis just for the sport. A sport which is practiced in most any weather, anywhere. Whether you're in town, France has many parks with jogging track, or in the countryside, you can make your workout.
Have you ever seen a marathon runner or a plump? No!
All are tough and not a hint of fat on the body. Without wishing to become a pro marathon, here's how to take advantage of running quickly and efficiently and lose those few pounds that will clog.
To obtain this benefit, however, must follow a training program tailored especially the calories taken in the diet are lower than those consumed by physical activity.
Running in the fields or on the asphalt?
The main difference between the two types of coating is that, at equal distance, calorie consumption for the pre race is superior because of the smaller drive offered by the carpet of grass over asphalt. Thus, especially if you have little time, it is best to run in a field rather than on sidewalks or on a running track. Running a campaign, you also benefit from cleaner air and oxygen enriched.
How do I start?
If you are a complete novice or have not raced for a long time, if you have no other intense sports activities, a medical examination is recommended to assess your cardiovascular conditions and to exclude complications.
Once the green light from your doctor obtained, please have good special shoes for jogging and start your workout. At the beginning, start gently to find your rhythm.
The first session shall not exceed 15 minutes running followed by a march on foot to recover.
Know that to start, you can completely switch a few minutes of running and walking with a few minutes to run again. Over time you will arrive 30 minutes early to make without stopping with a constant pace.
Weight loss
Weight loss will of course depend on the frequency of training (every other day, twice a week, once ...), the distance traveled and pace but also the face of each and to lose weight . As a guide, a 55 kg consume an average of 110 calories for every mile in 5 minutes whereas the same report time / distance a person will lose 90 pounds in 180.
Food is obviously a role in weight loss. A balanced diet is essential.
A half an hour of jogging followed by a gargantuan meal will not affect your line! If the goal is to burn fat, so fat, you must be careful not to get dehydrated. Drink water regularly to reintegrate the liquid removed.
Running is good for the whole body and is ideal as part of weight loss. Browse our article on jogging and its benefits for your line.
Jogging is certainly one of the sport more affordable for everyone, a good pair of tennis just for the sport. A sport which is practiced in most any weather, anywhere. Whether you're in town, France has many parks with jogging track, or in the countryside, you can make your workout.
Have you ever seen a marathon runner or a plump? No!
All are tough and not a hint of fat on the body. Without wishing to become a pro marathon, here's how to take advantage of running quickly and efficiently and lose those few pounds that will clog.
To obtain this benefit, however, must follow a training program tailored especially the calories taken in the diet are lower than those consumed by physical activity.
Running in the fields or on the asphalt?
The main difference between the two types of coating is that, at equal distance, calorie consumption for the pre race is superior because of the smaller drive offered by the carpet of grass over asphalt. Thus, especially if you have little time, it is best to run in a field rather than on sidewalks or on a running track. Running a campaign, you also benefit from cleaner air and oxygen enriched.
How do I start?
If you are a complete novice or have not raced for a long time, if you have no other intense sports activities, a medical examination is recommended to assess your cardiovascular conditions and to exclude complications.
Once the green light from your doctor obtained, please have good special shoes for jogging and start your workout. At the beginning, start gently to find your rhythm.
The first session shall not exceed 15 minutes running followed by a march on foot to recover.
Know that to start, you can completely switch a few minutes of running and walking with a few minutes to run again. Over time you will arrive 30 minutes early to make without stopping with a constant pace.
Weight loss
Weight loss will of course depend on the frequency of training (every other day, twice a week, once ...), the distance traveled and pace but also the face of each and to lose weight . As a guide, a 55 kg consume an average of 110 calories for every mile in 5 minutes whereas the same report time / distance a person will lose 90 pounds in 180.
Food is obviously a role in weight loss. A balanced diet is essential.
A half an hour of jogging followed by a gargantuan meal will not affect your line! If the goal is to burn fat, so fat, you must be careful not to get dehydrated. Drink water regularly to reintegrate the liquid removed.
Why am I not losing weight? Here's the answer!
Why do you need weight loss?
Many people do not notice anything up when they notice something wrong about their body. They feel something has changed and find they have gained more weight than they could imagine. Well, it's that bad habits that make us gain as much weight and it is difficult to accept that we actually fed. Now, the need to lose weight. That the question is how? Everyone uses their own methods of weight loss and how to lose weight. But the errors they make weight loss are common. Read on to discover some of the biggest mistakes that people make weight loss for most.
It is difficult to lose weight
Yes, it is the first common mistake almost all people who aspire to lose weight is. If you are mentally not ready for weight loss you can never lose weight physically. You must be mentally prepared before exercise. Your body would not respond to all the exercises or weight training until your mind is in harmony with it.
Depression
Depression is another emotion that most people get when they think of weight loss. You need to realize that you gained weight because of your own actions and you have to lose weight yourself. Fall into the mode of depression exacerbates your already bad situation and has adverse effects on your body.
None of the goals of weight loss
You will never lose weight until you know how much you want to lose in how long. Losing weight is not overnight it is very important to take a step at a time and have an adequate plan to lose weight effectively.
Over or under training
Some people over train to lose weight, thinking it would help them lose weight fast. Overtraining does not accelerate the process of weight loss rather than aggravate your already bad situation. On the other hand, some people under the age of train and give up half of the workout because of a lack of motivation. Always remember in order to lose weight effectively you need for optimal training. Under or over-training would not ensure the effective weight loss.
Many people do not notice anything up when they notice something wrong about their body. They feel something has changed and find they have gained more weight than they could imagine. Well, it's that bad habits that make us gain as much weight and it is difficult to accept that we actually fed. Now, the need to lose weight. That the question is how? Everyone uses their own methods of weight loss and how to lose weight. But the errors they make weight loss are common. Read on to discover some of the biggest mistakes that people make weight loss for most.
It is difficult to lose weight
Yes, it is the first common mistake almost all people who aspire to lose weight is. If you are mentally not ready for weight loss you can never lose weight physically. You must be mentally prepared before exercise. Your body would not respond to all the exercises or weight training until your mind is in harmony with it.
Depression
Depression is another emotion that most people get when they think of weight loss. You need to realize that you gained weight because of your own actions and you have to lose weight yourself. Fall into the mode of depression exacerbates your already bad situation and has adverse effects on your body.
None of the goals of weight loss
You will never lose weight until you know how much you want to lose in how long. Losing weight is not overnight it is very important to take a step at a time and have an adequate plan to lose weight effectively.
Over or under training
Some people over train to lose weight, thinking it would help them lose weight fast. Overtraining does not accelerate the process of weight loss rather than aggravate your already bad situation. On the other hand, some people under the age of train and give up half of the workout because of a lack of motivation. Always remember in order to lose weight effectively you need for optimal training. Under or over-training would not ensure the effective weight loss.
Sabtu, 07 Januari 2012
Glycemic Index Weight Loss
Several years ago a friend once complained to me, his weight is not proportional to his height. He always felt not in a state fit every time. Feel tired, trouble concentrating, pounding heart alarming, even pain in the knee must withstand loads due to excessive weight. I can only answer the cliche that is by telling him to go on a diet.
Early last year I met him again at a wedding in our city. I almost did not know him anymore, because a very drastic change in appearance. I casually invited him shake as he introduced himself. Then I asked him how your way of losing weight up to much. He invited me to take the food, before described his experiences. We then took the duck curry, white rice, and crackers. Unlike me who do not take vegetables, my friend took the vegetables in large numbers. If noted, the amount of vegetables about 1 / 2 plate, rice 1 / 4, and the remaining 1 duck thigh meat. After that we sat in a rather quiet in order not to interfere with other guests.
My weight was ever more than 20 kg. With a height of about 160 cm, my ideal weight should be around 54 kg. But because of my diet irregular and unhealthy, my weight had reached 80 kg. Various ways of weight loss I have ever tried. Starting from eating diet foods and beverages, until the heavy exercise. Unfortunately, these efforts only provide a temporary reduction effects only. After it increased again quickly.
For example, I've followed the weight management program for 3 months, by drinking milk (meal replacement) 3 times a day. It successfully lose weight to 68 kg, 78 kg of weight before. But I am through with suffering heavy, because it must resist the urge to eat. Having not followed the program, my weight increased rapidly. Several times I have to follow a program like this. Finally I decided to quit, because it requires a lot of capital to buy these diet products.
Then I tried another way by following the advice my friend to run on the treadmill about 5 miles a day for 3 months. Unfortunately I only managed to lose weight just as much as 5 kg only after 3 months have passed. It was disappointing.
Recently I read in the newspaper, running can not lose weight. Running even make metabolic body responds by releasing the desire to eat. So do not be surprised the harder you exercise the greater our desire for carbohydrate-containing meal, or drink the sweet. Thus more and more sugar is released into the body to replace the energy lost due to physical activity like running on the "treadmill". In the newspaper also mentioned an example of someone who ran for 2 hours every day for 6 months, but only lost about 3 kg body weight. Case was more severe than I had.
Finally I found a way to lose weight without feeling hungry and tired. This method is called with a diet of sugar or the term is a Low Glycemic Index diet. When is the best time to start this diet. I note you have to change the eating patterns of eating sweet or fatty foods into healthier foods. Of course this is not easy for most people, I asked with enthusiasm.
Yes very true. Many people frown when I explain the diet like this because their brains from the beginning has been to respond with denial, as you will not be able to do this diet, you can not drink your favorite coffee anymore, you can not eat chocolate cake.
Glycemic Index Weight Loss
Glycemic Index is measured by the effect of carbohydrates to changes in blood glucose. Carbohydrates are broken down quickly when in the process of digestion, will be releasing glucose rapidly into the blood. Instead of carbohydrates that are slowly broken down to release glucose gradually into the blood. This is called the Low Glycemic Index.
What are Low Glycemic Index effects of our bodies? The first obvious advantage is the improvement in controlling blood sugar (blood glucose). The pancreas does not have to work hard to produce insulin in large quantities, because of the increased glucose entering the blood occurs gradually. This will keep us from the risk of diabetes 2.
Low Glycemic Index foods or drinks also provide a longer period of satiety, so we do not immediately hungry. Obviously this will make us avoid snack foods that make a person fat. If this is done regularly, for people who are overweight weight loss will occur. As for people who have normal weight, but have belly fat, Low Glycemic Index This method will restore your stomach.
Early last year I met him again at a wedding in our city. I almost did not know him anymore, because a very drastic change in appearance. I casually invited him shake as he introduced himself. Then I asked him how your way of losing weight up to much. He invited me to take the food, before described his experiences. We then took the duck curry, white rice, and crackers. Unlike me who do not take vegetables, my friend took the vegetables in large numbers. If noted, the amount of vegetables about 1 / 2 plate, rice 1 / 4, and the remaining 1 duck thigh meat. After that we sat in a rather quiet in order not to interfere with other guests.
My weight was ever more than 20 kg. With a height of about 160 cm, my ideal weight should be around 54 kg. But because of my diet irregular and unhealthy, my weight had reached 80 kg. Various ways of weight loss I have ever tried. Starting from eating diet foods and beverages, until the heavy exercise. Unfortunately, these efforts only provide a temporary reduction effects only. After it increased again quickly.
For example, I've followed the weight management program for 3 months, by drinking milk (meal replacement) 3 times a day. It successfully lose weight to 68 kg, 78 kg of weight before. But I am through with suffering heavy, because it must resist the urge to eat. Having not followed the program, my weight increased rapidly. Several times I have to follow a program like this. Finally I decided to quit, because it requires a lot of capital to buy these diet products.
Then I tried another way by following the advice my friend to run on the treadmill about 5 miles a day for 3 months. Unfortunately I only managed to lose weight just as much as 5 kg only after 3 months have passed. It was disappointing.
Recently I read in the newspaper, running can not lose weight. Running even make metabolic body responds by releasing the desire to eat. So do not be surprised the harder you exercise the greater our desire for carbohydrate-containing meal, or drink the sweet. Thus more and more sugar is released into the body to replace the energy lost due to physical activity like running on the "treadmill". In the newspaper also mentioned an example of someone who ran for 2 hours every day for 6 months, but only lost about 3 kg body weight. Case was more severe than I had.
Finally I found a way to lose weight without feeling hungry and tired. This method is called with a diet of sugar or the term is a Low Glycemic Index diet. When is the best time to start this diet. I note you have to change the eating patterns of eating sweet or fatty foods into healthier foods. Of course this is not easy for most people, I asked with enthusiasm.
Yes very true. Many people frown when I explain the diet like this because their brains from the beginning has been to respond with denial, as you will not be able to do this diet, you can not drink your favorite coffee anymore, you can not eat chocolate cake.
Glycemic Index Weight Loss
Glycemic Index is measured by the effect of carbohydrates to changes in blood glucose. Carbohydrates are broken down quickly when in the process of digestion, will be releasing glucose rapidly into the blood. Instead of carbohydrates that are slowly broken down to release glucose gradually into the blood. This is called the Low Glycemic Index.
What are Low Glycemic Index effects of our bodies? The first obvious advantage is the improvement in controlling blood sugar (blood glucose). The pancreas does not have to work hard to produce insulin in large quantities, because of the increased glucose entering the blood occurs gradually. This will keep us from the risk of diabetes 2.
Low Glycemic Index foods or drinks also provide a longer period of satiety, so we do not immediately hungry. Obviously this will make us avoid snack foods that make a person fat. If this is done regularly, for people who are overweight weight loss will occur. As for people who have normal weight, but have belly fat, Low Glycemic Index This method will restore your stomach.
Jumat, 06 Januari 2012
Best Things To Eat To Lose Weight
Paying attention to type of food consumed is a way to improve your diet. Essentially all the food, as long as a good nutrient content and balance, is best things to eat to lose weight.
The food we eat can contain carbohydrates, fats, proteins, vitamins and minerals. Carbohydrates, fats and protein will be metabolized, and will be needed energy for activity.
If excess carbohydrates are stored under the skin tissue, not in muscle tissue, in the form of glycogen, as well as fat, in the form of fatty acids and cholesterol. While the protein, usually in the form of amino acids.
It is thus important in the effort to lose weight, to limit foods with high fat and carbohydrate content, while high protein foods is recommended, because the protein (amino acid) is an important ingredient in the process of metabolism.
It would be nice also if a lot of eating fruits and vegetables that contain lots of vitamins and minerals, which are also important for the body, not a lot of carbohydrates and fats, such as durian and jackfruit.
Fruits contribute fiber, and fiber is needed to "bind" excess fat while eating, therefore it is recommended to consume at least 8 grams of fiber a day. Including mango fruit that is rich in fiber and vitamin C, so it is good to be consumed.
Bananas, high levels of vitamin C, but also high in carbohydrates. While watermelons, the more water content, but rich in antioxidants. You should eat fruits that are rich in fiber, such as papaya, mango, and pineapple in daily consumption.
Can walking help you lose weight?
At this time Maybe you're in a weight loss program, so you increase the number and frequency of sit-ups, crunches and burn fat like cardio training. However, it turns out there is a simple step that you can add to the optimization burning body fat, and certainly very simple.
Walk ..
Try to get up 30 minutes earlier than usual, wear athletic shoes, then walk out the door as quickly as possible for 15 minutes. After that, return to normal speed. Just like that, easy and simple.
In other words, a new program that you can add to speed up the process of burning fat is a "wake up 30-40 minutes earlier than usual, and then do a brisk walk. You do not necessarily have to always do cardio exercise at the gym, but do exercise outdoors, and enjoy the fresh morning air, also can be an alternative choice to lose weight, must also keep in mind must be balanced with proper nutrition, and well-intensity cardio workout higher than walking.
The advantage goes fast ..
Although the number of calories burned by walking fast is not too large (depending on your weight and how long you do it, which is about 400-700 kcal / hour) than any other cardio exercise intensity is higher still, with a brisk walk will increase the extra calories burned in the body, especially if done in the long run.
This is proved by a study published by the Annals of Internal Medicine, which states that a decline of about 6.1 pounds of body fat in obese men, who routinely do 60 minutes cardio (either brisk walking or light jogging) daily for 12 weeks, and fat loss comes from fat under the skin, which is usually the most fat covering your abdominal muscles.
Walk ..
Try to get up 30 minutes earlier than usual, wear athletic shoes, then walk out the door as quickly as possible for 15 minutes. After that, return to normal speed. Just like that, easy and simple.
In other words, a new program that you can add to speed up the process of burning fat is a "wake up 30-40 minutes earlier than usual, and then do a brisk walk. You do not necessarily have to always do cardio exercise at the gym, but do exercise outdoors, and enjoy the fresh morning air, also can be an alternative choice to lose weight, must also keep in mind must be balanced with proper nutrition, and well-intensity cardio workout higher than walking.
The advantage goes fast ..
Although the number of calories burned by walking fast is not too large (depending on your weight and how long you do it, which is about 400-700 kcal / hour) than any other cardio exercise intensity is higher still, with a brisk walk will increase the extra calories burned in the body, especially if done in the long run.
This is proved by a study published by the Annals of Internal Medicine, which states that a decline of about 6.1 pounds of body fat in obese men, who routinely do 60 minutes cardio (either brisk walking or light jogging) daily for 12 weeks, and fat loss comes from fat under the skin, which is usually the most fat covering your abdominal muscles.
Walking And Weight Loss
If you want to lose weight, and do not know how to get started, you can start by walking. You need to integrate walking into your exercise routine if you have not already.
If you have a dog, walk around the neighborhood at least ten minutes. Try walking to where you work if you live close enough to the workplace. Of course, if you work two-hour drive, you may not want to try to walk that far - unless you want a marathon! if the distance home and office 30 minutes, when you leave and come home from work, you have to walk at least an hour a day.
Walking regularly, would make a good body shape, increase blood flow and oxygen throughout the body thereby increasing productivity and improving overall health. Walking is included in the cardiovascular workouts, inexpensive and effective slimming
If you can develop the habit of walking every day, it will come naturally to you and you will find it easy to lose weight. Walking every day, will make you feel more healthy and motivated to keep going every day. As you walk over and see the changes, you will want to do more or increase the intensity of your walk. There is no reason not to try it, if you feel there is nothing wrong with it. Walking a bit faster than you normally do and maybe jog for a few steps along the way. The next thing to do is to switch to a more serious exercise.
There should be no reason for you not to go running for a few minutes every day. Even busy people can find 10 minutes every day to walk or visit the fitness center for a walk on the treadmill.
If you have a dog, walk around the neighborhood at least ten minutes. Try walking to where you work if you live close enough to the workplace. Of course, if you work two-hour drive, you may not want to try to walk that far - unless you want a marathon! if the distance home and office 30 minutes, when you leave and come home from work, you have to walk at least an hour a day.
Walking regularly, would make a good body shape, increase blood flow and oxygen throughout the body thereby increasing productivity and improving overall health. Walking is included in the cardiovascular workouts, inexpensive and effective slimming
If you can develop the habit of walking every day, it will come naturally to you and you will find it easy to lose weight. Walking every day, will make you feel more healthy and motivated to keep going every day. As you walk over and see the changes, you will want to do more or increase the intensity of your walk. There is no reason not to try it, if you feel there is nothing wrong with it. Walking a bit faster than you normally do and maybe jog for a few steps along the way. The next thing to do is to switch to a more serious exercise.
There should be no reason for you not to go running for a few minutes every day. Even busy people can find 10 minutes every day to walk or visit the fitness center for a walk on the treadmill.
Kamis, 05 Januari 2012
Do you lose weight when you sleep?
Sometimes, simple things like getting enough rest can affect our healthy diet. As an active human being, was busy from morning till night has become a regular meal daily. Busy with day-to-day activities also make sleep a priority lately, especially when deadlines are piling up. Let's find out the effects of hours of sleep to weight loss.
Less Sleep, Fat sticks
Enough sleep, it is important to the diet, make it more effective. Research shows that those who slept enough, experienced a greater weight, while following a healthy diet low in calories, when compared with those who get less sleep. More than 50% weight loss occurred in those who slept enough, and only 25% weight loss, in those who sleep less.
It is known to be associated with increased levels of the hormone ghrelin, a hormone that can increase fat storage in the body, when lack of sleep the body will retain more fat. Not only that, the hormone ghrelin also triggered a hunger that can drive you to eat more. Consequently, the diet will be more difficult if you lack sleep. If so, give up and quit dieting risk even higher. Well, do not let the desire to have a slim body that has been felt so close to be dashed.
In addition, those who sleep less are known to lose more muscle during a diet program. In fact, muscles play an important role in the body to burn calories and look more toned.
How many hours is enough?
Sleep is not only important when making a healthy diet, but should be done daily routine. Sleep is an important time for the body to rest so the body's cells can be developed and improved.
Sleep time each person is different, of whom influenced by age, health condition, and activity. In general, adults are advised to sleep 7 to 8 hours per day.
Healthy diet program was not only covers issues caloric intake, sufficient sleep is also proved important. Ensure a controlled calorie intake, but intake of nutrients to stay awake during the diet, so you can get a slim body and ideally without sacrificing health
Less Sleep, Fat sticks
Enough sleep, it is important to the diet, make it more effective. Research shows that those who slept enough, experienced a greater weight, while following a healthy diet low in calories, when compared with those who get less sleep. More than 50% weight loss occurred in those who slept enough, and only 25% weight loss, in those who sleep less.
It is known to be associated with increased levels of the hormone ghrelin, a hormone that can increase fat storage in the body, when lack of sleep the body will retain more fat. Not only that, the hormone ghrelin also triggered a hunger that can drive you to eat more. Consequently, the diet will be more difficult if you lack sleep. If so, give up and quit dieting risk even higher. Well, do not let the desire to have a slim body that has been felt so close to be dashed.
In addition, those who sleep less are known to lose more muscle during a diet program. In fact, muscles play an important role in the body to burn calories and look more toned.
How many hours is enough?
Sleep is not only important when making a healthy diet, but should be done daily routine. Sleep is an important time for the body to rest so the body's cells can be developed and improved.
Sleep time each person is different, of whom influenced by age, health condition, and activity. In general, adults are advised to sleep 7 to 8 hours per day.
Healthy diet program was not only covers issues caloric intake, sufficient sleep is also proved important. Ensure a controlled calorie intake, but intake of nutrients to stay awake during the diet, so you can get a slim body and ideally without sacrificing health
Rabu, 04 Januari 2012
Lowering Cholesterol Naturally
We greatly appreciate the effort you are doing, to control cholesterol levels naturally in your body. Here is a summary of what should be done to lower cholesterol naturally.
• Weight loss, It is better you maintain your ideal weight by eating healthy foods.
• Low-fat, Limit all types of fat, including saturated fat (coconut oil, butter, coconut milk, cheese and animal fats (beef, lamb) and replace them with unsaturated fats (olive oil, cottonseed oil, sesame oil, palm oil, corn oil, soybean, peanut oil, sunflower seed oil and fish oil)
• Low cholesterol, Cholesterol is present only in animal products, egg yolks, seafood (shrimp, squid, clams, crabs) and animal fats. Limit use of foods containing cholesterol an average of 250 mg / day.
• Eat more fiber and avoid alcohol, Fiber found in many havermouth, cereals, fruits and vegetables, beans and all kinds of nuts in limited numbers can help neutralize cholesterol in your blood.
• Do not smoke
• Sports, Lack of exercise is directly related to low levels of HDL cholesterol. Try to exercise regularly at least 30-45 minutes / day 5 times per week.
• Drugs, If your cholesterol level is high enough, usually the doctor will prescribe it to immediately lower your cholesterol. But remember, drugs are not aimed at changing the pattern of a healthy life.
• Foods, Limit foods / drinks that are too sweet, Increase consumption of vegetables and fruits that are rich in water, Limit use of salt and avoid the use of flavorings and foods preserved with salt.
• Weight loss, It is better you maintain your ideal weight by eating healthy foods.
• Low-fat, Limit all types of fat, including saturated fat (coconut oil, butter, coconut milk, cheese and animal fats (beef, lamb) and replace them with unsaturated fats (olive oil, cottonseed oil, sesame oil, palm oil, corn oil, soybean, peanut oil, sunflower seed oil and fish oil)
• Low cholesterol, Cholesterol is present only in animal products, egg yolks, seafood (shrimp, squid, clams, crabs) and animal fats. Limit use of foods containing cholesterol an average of 250 mg / day.
• Eat more fiber and avoid alcohol, Fiber found in many havermouth, cereals, fruits and vegetables, beans and all kinds of nuts in limited numbers can help neutralize cholesterol in your blood.
• Do not smoke
• Sports, Lack of exercise is directly related to low levels of HDL cholesterol. Try to exercise regularly at least 30-45 minutes / day 5 times per week.
• Drugs, If your cholesterol level is high enough, usually the doctor will prescribe it to immediately lower your cholesterol. But remember, drugs are not aimed at changing the pattern of a healthy life.
• Foods, Limit foods / drinks that are too sweet, Increase consumption of vegetables and fruits that are rich in water, Limit use of salt and avoid the use of flavorings and foods preserved with salt.
My Snoring Solution
Snoring made those who heard could not sleep. Sound like a roaring tiger, not only interfere with the concerned, but also those who hear. You can try my snoring solution to stop the habit.
Every night before bed, biting a pencil vigorously for five minutes. Remove the pencil, then slowly stressed finger on the chin for about three minutes. Finally, push the tongue to the lower teeth for five minutes. The third exercise was to train the muscles mouth and throat, making snoring is reduced.
Another exercise is to sleep on. That way, the tongue is rolled back and close the airway. If you are not accustomed to sleep on, place a pillow on his back. Sustain the abdomen helps develop the lungs and the airway open.
Every night before bed, biting a pencil vigorously for five minutes. Remove the pencil, then slowly stressed finger on the chin for about three minutes. Finally, push the tongue to the lower teeth for five minutes. The third exercise was to train the muscles mouth and throat, making snoring is reduced.
Another exercise is to sleep on. That way, the tongue is rolled back and close the airway. If you are not accustomed to sleep on, place a pillow on his back. Sustain the abdomen helps develop the lungs and the airway open.
Is Running The Best Way To Lose Weight?
Running to lose weight, sounds pretty easy right? In fact, running is one of the best ways to lose weight.
Running is fun, easy, and inexpensive. You just set up a pair of shorts, shirts, and shoes. Of course you use t-shirts you can choose according to your personality.
Parts are quite expensive, only when you buy running shoes. Even so, running shoes is one important part of the run. You do not want to have a pair of shoes, which once used to run, your fingers look like it had been struck by the hammer.
I guarantee when you do spend the extra to buy quality running shoes. You'll not only feel more comfortable after every run, but the fingers and both legs will love it.
The most important reason why should have a good running shoe is for a particular type of shoe can support your running activities. Kind of support is able to avoid from getting back pain after running. You also would need to make sure to avoid knee injuries. These things can be avoided by using a quality running shoe.
Next, you should choose a place where you can freely run. Also make sure you choose a safe place and the people around you also can feel comfortable.
Now after you do the preparations above, you must have a clear system of places that you will use to run. Of course you do not want to just go and ran irregularly like a chicken is not it?
Make a plan about where and how long you will do the run. If you have just started, you might want to try a plan of escape which is not too heavy. You certainly do not wish injury on when you've just started.
So make sure you start the run phase that is right for you, and do not forget to warm up. Warm up for about 20 minutes before you start running. Believe me, you'll feel relieved when you're doing or when you have finished running.
Now, along with running to lose weight, you need to do a proper diet to be combined together. Eating the right foods is an important part to attempt to lose weight. With both combinations of these, your weight will surely go down in a short time.
Parts are quite expensive, only when you buy running shoes. Even so, running shoes is one important part of the run. You do not want to have a pair of shoes, which once used to run, your fingers look like it had been struck by the hammer.
I guarantee when you do spend the extra to buy quality running shoes. You'll not only feel more comfortable after every run, but the fingers and both legs will love it.
The most important reason why should have a good running shoe is for a particular type of shoe can support your running activities. Kind of support is able to avoid from getting back pain after running. You also would need to make sure to avoid knee injuries. These things can be avoided by using a quality running shoe.
Next, you should choose a place where you can freely run. Also make sure you choose a safe place and the people around you also can feel comfortable.
Now after you do the preparations above, you must have a clear system of places that you will use to run. Of course you do not want to just go and ran irregularly like a chicken is not it?
Make a plan about where and how long you will do the run. If you have just started, you might want to try a plan of escape which is not too heavy. You certainly do not wish injury on when you've just started.
So make sure you start the run phase that is right for you, and do not forget to warm up. Warm up for about 20 minutes before you start running. Believe me, you'll feel relieved when you're doing or when you have finished running.
Now, along with running to lose weight, you need to do a proper diet to be combined together. Eating the right foods is an important part to attempt to lose weight. With both combinations of these, your weight will surely go down in a short time.
Using Laxatives To Lose Weight
Want to lose weight but could not stem the appetite, as an alternative often take laxatives, if it could affect digestion?
Many people want to lose weight in ways that instant, like a slimming pill, do not eat at all, excessive exercise, bulimia (chronic eating disorder ) or using laxatives, which can cause a variety of physical disorders and in some cases can cause death.
Too many people use laxatives to lose weight quickly. Laxatives are available in various forms such as pills, powders, liquids and teas. Basically, instead of laxatives cause weight loss, but only cause the body to lose water weight.
Using laxatives is not a way of dieting technique, because it will increase the frequency of bowel movements that can result in electrolyte disturbances of the body which can cause complications later. The use of extremes can lead to constipation and hemorrhoids, Incorrect use also causes diarrhea, abdominal cramps, nausea, vomiting, fainting, rectal bleeding that can cause injury and even death.
Many people want to lose weight in ways that instant, like a slimming pill, do not eat at all, excessive exercise, bulimia (chronic eating disorder ) or using laxatives, which can cause a variety of physical disorders and in some cases can cause death.
Too many people use laxatives to lose weight quickly. Laxatives are available in various forms such as pills, powders, liquids and teas. Basically, instead of laxatives cause weight loss, but only cause the body to lose water weight.
Using laxatives is not a way of dieting technique, because it will increase the frequency of bowel movements that can result in electrolyte disturbances of the body which can cause complications later. The use of extremes can lead to constipation and hemorrhoids, Incorrect use also causes diarrhea, abdominal cramps, nausea, vomiting, fainting, rectal bleeding that can cause injury and even death.
Jogging To Lose Weight
Sport is very important for health and for weight loss. Jogging is one of the exercises of the most and simple way to lose weight, because it involves the whole body with a focus on large parts of the foot muscles. When you are jogging to lose weight, your efforts are not too big and you can do it regularly.
Instructions How To Jogging
• Evaluation of physical condition and determine whether it should try to walk first. Especially those who have weight problems are greatly exaggerated, must be careful when starting exercise. If you have a little overweight and are in good shape, jogging to lose weight suitable for you.
• Determine the weight loss goals. To lose weight by 2 kg, you must burn more calories than 500 calories than you consume each day. You can do this only with exercise or with a combination of diet and exercise. Try to reduce the calorie intake of 250 calories per day and burn at least 250 calories through exercise.
• Learn how many calories you burn every minute you exercise. Those weighing 65-75 kg with jogging will burn 9.2 calories per minute, and people with weight between 90-100 kg will burn 12.7 calories per minute jogging. By using 75 kg and 10 calories per minute as an average, add zeros to the number of minutes you spend jogging, and you can get the approximate number of calories you burn: 250 calories for 25 minutes, 300 calories for 30 minutes.
• Make a jogging schedule to run throughout the week, by doing variations on the exercises you do to get the best results. Try to jog for 15 minutes at higher speeds on one day and 35 minutes at a lower speed on the next day. A few days at a moderate pace jog for 30 minutes can be included in your itinerary.
• Buy good running shoes and ran. Determine the number of routes and start slowly if you feel the need, then increase the pace of your exercise.
Instructions How To Jogging
• Evaluation of physical condition and determine whether it should try to walk first. Especially those who have weight problems are greatly exaggerated, must be careful when starting exercise. If you have a little overweight and are in good shape, jogging to lose weight suitable for you.
• Determine the weight loss goals. To lose weight by 2 kg, you must burn more calories than 500 calories than you consume each day. You can do this only with exercise or with a combination of diet and exercise. Try to reduce the calorie intake of 250 calories per day and burn at least 250 calories through exercise.
• Learn how many calories you burn every minute you exercise. Those weighing 65-75 kg with jogging will burn 9.2 calories per minute, and people with weight between 90-100 kg will burn 12.7 calories per minute jogging. By using 75 kg and 10 calories per minute as an average, add zeros to the number of minutes you spend jogging, and you can get the approximate number of calories you burn: 250 calories for 25 minutes, 300 calories for 30 minutes.
• Make a jogging schedule to run throughout the week, by doing variations on the exercises you do to get the best results. Try to jog for 15 minutes at higher speeds on one day and 35 minutes at a lower speed on the next day. A few days at a moderate pace jog for 30 minutes can be included in your itinerary.
• Buy good running shoes and ran. Determine the number of routes and start slowly if you feel the need, then increase the pace of your exercise.
Selasa, 03 Januari 2012
Lifting Weights To Lose Weight
Lifting weights (weight training) can also be used to lose weight. But of course with some reservations. What are the requirements that must be met in order to lose weight?
Exercise which is identical to lose weight is cardio exercise. Because, in this exercise burn more calories, so eventually the weight will come down. However, not only cardio exercise that can lose weight. Strength training or weight training can also lose weight. Weight training which is synonymous with muscle-building exercise, if done properly could eventually reduce the fat. If fat is much reduced, body weight was going down.
Weight training can still lose weight, although not as much as cardio exercises. It is to lose weight, most effective way is to exercise endurance. But weight training can also, if done within the rules. Because, in principle, each exercise is done regularly will certainly produce something useful. Not just losing weight but also body become fitter and healthier.
Principles Of Weight Training
In order for the expected results can be achieved, there are several things to consider when weight training. Especially if you want to lose weight. The first thing to do is measure the optimum load weight that could be appointed for 10 seconds. For example, the ability to lift up to 10 pounds. Well, that is the benchmark in lifting it in five days.
Then, take 25% of the maximum load it. To load 10 pounds was 25% was 2.5 kilograms. So, lift the burden of it for 10 seconds, and increase on day two onwards until the day of the fifth to reach the heaviest or benchmarks that have been determined. After the load reached 10 pounds in the first session, for the next five days should be measured again. Then, the load increased. So, when the first round only able to lift weights 10 kg, the next round should be higher at 15 pounds for example.
If the rules were followed properly, the weight will come down by itself. After learning the basic principles of weight training, which must be understood about weight training for weight loss is the focus of his muscles. It is advisable to train the large muscles. Because in this great muscle, weight training so it is more optimal. Because, burning more calories and can be maximized. If calories are wasted regularly and continuously, the weight will gradually come down.
Exercise As Portion
Not only adhere to basic principles. There are other things that also should not be overlooked, namely the practice according to ability. Because the ability of each person is different. If you do not abide by it, the greater the risk of injury.
To find out how the load that could be appointed, to give a simple example, if you lift a certain weight to the effort, and raises the tired expression, well that's where the maximum weight that could be appointed.
But, otherwise if that person can lift the the load repeatedly, meaning it is not maximized. Specific lifting capability, it will gradually increase. If so, should be evaluated again to determine the maximum load a new one. Most importantly, practice according to the principles and capabilities, in order to practice successfully but no injuries.
Endurance
If explored more in between weight training with endurance training there are some similarities. A person who is able to lift heavy loads with specific but can be done repeatedly, it is not pure but rather endurance weight training.
Weight training is not possible with the repetition, because the load is lifted pretty heavy. If the load is removed is not too heavy with a lot of reps means that endurance. Weight training can be done purely usually only those who have already reached an advanced level. But that does not mean they are beginners should not do. Just to be under proper supervision and regulation.
Risk In Weight Training
Weight training can indeed be used for weight loss. Only, be aware of the risks that may arise from too zealous in practice. Risks, among others:
• Fatigue, exhaustion that can occur in those who are beginners. Therefore, the heavy burden to be lifted had to be optimal. If not accustomed to lifting weights, would be easily tired.
• Muscle Rupture, or damage to the muscles can also occur during weight training. Especially those who do not prepare themselves well. Warm up the optimal so that the load can be lifted as well. Rupture of this muscle can be dangerous because it will cause serious injury. Therefore indirectly suggest weight-training, but should warm up first.
• Fast Heart Rate Increases, heart rate will increase more rapidly during weight training. This is due to the pressure of heavy the load to be lifted. The increase in heart rate that is not controlled feared could lead to shock and eventually somebody fainted. So, measure your heart rate at regular intervals, both before, during and after practice. It's important to know a person's ability and avoid the risk of injury. In fact, if I have to recommend that consultation with experts.
Exercise which is identical to lose weight is cardio exercise. Because, in this exercise burn more calories, so eventually the weight will come down. However, not only cardio exercise that can lose weight. Strength training or weight training can also lose weight. Weight training which is synonymous with muscle-building exercise, if done properly could eventually reduce the fat. If fat is much reduced, body weight was going down.
Weight training can still lose weight, although not as much as cardio exercises. It is to lose weight, most effective way is to exercise endurance. But weight training can also, if done within the rules. Because, in principle, each exercise is done regularly will certainly produce something useful. Not just losing weight but also body become fitter and healthier.
Principles Of Weight Training
In order for the expected results can be achieved, there are several things to consider when weight training. Especially if you want to lose weight. The first thing to do is measure the optimum load weight that could be appointed for 10 seconds. For example, the ability to lift up to 10 pounds. Well, that is the benchmark in lifting it in five days.
Then, take 25% of the maximum load it. To load 10 pounds was 25% was 2.5 kilograms. So, lift the burden of it for 10 seconds, and increase on day two onwards until the day of the fifth to reach the heaviest or benchmarks that have been determined. After the load reached 10 pounds in the first session, for the next five days should be measured again. Then, the load increased. So, when the first round only able to lift weights 10 kg, the next round should be higher at 15 pounds for example.
If the rules were followed properly, the weight will come down by itself. After learning the basic principles of weight training, which must be understood about weight training for weight loss is the focus of his muscles. It is advisable to train the large muscles. Because in this great muscle, weight training so it is more optimal. Because, burning more calories and can be maximized. If calories are wasted regularly and continuously, the weight will gradually come down.
Exercise As Portion
Not only adhere to basic principles. There are other things that also should not be overlooked, namely the practice according to ability. Because the ability of each person is different. If you do not abide by it, the greater the risk of injury.
To find out how the load that could be appointed, to give a simple example, if you lift a certain weight to the effort, and raises the tired expression, well that's where the maximum weight that could be appointed.
But, otherwise if that person can lift the the load repeatedly, meaning it is not maximized. Specific lifting capability, it will gradually increase. If so, should be evaluated again to determine the maximum load a new one. Most importantly, practice according to the principles and capabilities, in order to practice successfully but no injuries.
Endurance
If explored more in between weight training with endurance training there are some similarities. A person who is able to lift heavy loads with specific but can be done repeatedly, it is not pure but rather endurance weight training.
Weight training is not possible with the repetition, because the load is lifted pretty heavy. If the load is removed is not too heavy with a lot of reps means that endurance. Weight training can be done purely usually only those who have already reached an advanced level. But that does not mean they are beginners should not do. Just to be under proper supervision and regulation.
Risk In Weight Training
Weight training can indeed be used for weight loss. Only, be aware of the risks that may arise from too zealous in practice. Risks, among others:
• Fatigue, exhaustion that can occur in those who are beginners. Therefore, the heavy burden to be lifted had to be optimal. If not accustomed to lifting weights, would be easily tired.
• Muscle Rupture, or damage to the muscles can also occur during weight training. Especially those who do not prepare themselves well. Warm up the optimal so that the load can be lifted as well. Rupture of this muscle can be dangerous because it will cause serious injury. Therefore indirectly suggest weight-training, but should warm up first.
• Fast Heart Rate Increases, heart rate will increase more rapidly during weight training. This is due to the pressure of heavy the load to be lifted. The increase in heart rate that is not controlled feared could lead to shock and eventually somebody fainted. So, measure your heart rate at regular intervals, both before, during and after practice. It's important to know a person's ability and avoid the risk of injury. In fact, if I have to recommend that consultation with experts.
Does not eating make you lose weight, is that true?
If you do not eat, perhaps you will think your weight will not increase because there is no food that goes into your body. In fact, the weight will not decrease continuously even if you frequently skip meals. The move would likely lower the metabolism in your body, so that the conversion of food into energy will be slow. Instead of energy used but instead will be stored as fat. Of course this is not a healthy diet.
Many people will decide not to eat to lose weight. However, you will fail to lose weight if you do. In addition to dangerous for beginners, also not good for your lifestyle. Weight loss depends on the intake and calorie burning. The good eat in small portions during the day than to eat one or two large servings a day is not good for the body. Several small meals during the day are needed to increase your metabolism and helps burn more fat.
Do you think that to lose weight optimally by not eating at all, all that thinking is wrong, because it will hurt you and your body. Eat as usual three times a day but in small portions and balanced, often to consume vegetables and fruits to your health are well preserved. Often drinking mineral water / juice, because it will help the metabolism in the body and helps to reduce hunger.
Many people will decide not to eat to lose weight. However, you will fail to lose weight if you do. In addition to dangerous for beginners, also not good for your lifestyle. Weight loss depends on the intake and calorie burning. The good eat in small portions during the day than to eat one or two large servings a day is not good for the body. Several small meals during the day are needed to increase your metabolism and helps burn more fat.
Do you think that to lose weight optimally by not eating at all, all that thinking is wrong, because it will hurt you and your body. Eat as usual three times a day but in small portions and balanced, often to consume vegetables and fruits to your health are well preserved. Often drinking mineral water / juice, because it will help the metabolism in the body and helps to reduce hunger.
Why am i not losing weight?
Surely there is something wrong if your losing weight efforts that you do not also bring results. Such errors would be caused by various things. example only, according to a poll conducted by Weight Watchers International Inc.. and the American Dietetic Association, 90% of women in the United States think they have a healthy diet. In fact, in reality, only 1% that has been dieting correctly. The rest? Guess for yourself!
Here are some reasons why your efforts to lose weight never succeed. Consider also the solution.
Excessive consumption of fat
Indeed, fat-containing foods taste better. No wonder if it is hard to limit fat intake to 30% of the total fat is needed every day. most people consume fat in accordance with the needs of your body every day, even more. In fact, studies have shown that the more fat consumed, the less you absorb other nutrients. consequently, you overeat. The weight you had to be increased.
In general, the less you process the food, the lower the fat content in the body. Eat a baked potato instead of french fries or potato chips, for example. Or is it better to eat whole wheat bread instead of a croissant. If you like to eat a salad, use mayonnaise or low-fat salad dressings. Do not be too much to mix vegetables with peanut sauce. Limit consumption of sugary foods rich in fat once a week. read labels on foods carefully. And when you buy canned food, choose a fat content not more than 3 grams per 100 calories.
Never or rarely breakfast
You avoid breakfast because of fear of fat or want to lose weight? If yes, then you are wrong strategy. breakfast can actually lose weight. The reason, with breakfast, you will not 'steal' eat when dieting. Moreover, skipping breakfast is tantamount to making the body starve. Consequently, during lunch or afternoon greater your appetite. It would be even worse if you consume foods high in fat. Besides making your scale is reduced, with breakfast, you can better concentrate at work. A study at the University of Wales, UK showed that those who eat breakfast cereal every day, not only has a sharp mind, but also to be more positive.
Get used to breakfast. Working with an empty stomach will make it difficult to concentrate. However, avoid foods that are sweet. This type of food can make you feel full, but also can make you drowsy. To control your appetite, choose a balanced breakfast with carbohydrate composition. While the fiber-rich foods, like vegetables, fruits, and cereals, can stabilize blood sugar, so you feel full.
It was never recorded
Most people did not consider that an important effort to keep track of the foods they eat and when they eat. Both the amount of healthy foods, like vegetables and fruits, and far from healthy predicates.
Keep a diet diary, which is a record of your food intake daily. With a diet diary, you'll be more careful every time you want to enter a food into your mouth. You see, you has to be written in your notes. The diary will also help you know the situations that trigger you to overeat and lead you to distinguish between conscious and eating meals with lust.
Lack of fiber
Compared to eat fruits and vegetables, you might prefer to consume cakes, pastries, and donuts were added fat, sugar, salt, and possibly additives. In fact, these foods derived from wheat flour is one of the largest sources of saturated fats in your diet.
You can replace white bread, noodles, or rod cake with whole grain, cereal, or pasta. In order to taste more delicious., You can mix the cereal with fresh fruit or whole wheat bread with sliced chicken breast meat and vegetables. If you like snacking, try to replace sweet snacks with fresh fruits.
Sugar addiction
Almost everybody loves the sugar because it tastes sweet. That is why sugar was never absent from the dinner table or kitchen of every home. Sweet taste is an important parameter that affects the level of consumer preference towards a product. Healthy foods such as yogurt and oatmeal were also contains lots of sugar.
Do not get used to eat sweets as a dessert. Make snacks such as special food that exists only on the weekends. Read labels to limit foods that list sugar as one of the main ingredient products. Likewise with foods that contain several types of sugars, like sucrose or glucose. Reduce consumption of foods that claim to be healthy food that actually contains lots of sugar. Reduce or even, avoid soft drinks. Replace the soft drinks are sugar-free.
Less eating legumes
Legumes, such as soybeans, kidney beans, chickpeas, is a type of foods that are low fat, filling, rich in fiber, protein, and carbohydrates. Likewise with nuts such as peanuts and cashew nuts. These foods contain many nutrients that are very good for women. But, unfortunately many are just consuming legumes in small quantities.
Add portions of legumes and nuts Perform a gradual, more or less a week, to allow the body to adjust to changes in the addition of fiber in your diet. if a little lazy to cook, you can buy nuts ready to eat. Importantly, note the levels of sodium, salt, and ways of processing food. so do not get bored, you can mix a wide variety of foods. For example, salad, soup, or pureed green beans.
Consuming high-fat calcium
No doubt you already know the importance of consuming foods high in calcium to maintain bone health and prevent osteoporosis. Not only that, from a new study conducted by Creighton University Osteoporosis Research Center, Nebraska United States, found that consuming foods rich in calcium is most likely related to the low incidence of overweight by 70%. Unfortunately, there are many women who consume less calcium foods and beverages. Many are replacing them with a high-fat cheese instead, by reason of do not like.
Drink at least two glasses of low fat milk every day. That way, you have 'save' your bones, as well as get a taste of delicious and adequate nutrition and 'wedge' stomachs are low in calories, but, if you do not like (or can not) drink regular milk, try soy milk fortified by calcium, salmon, low fat cheese. If you suffer from lactose intolerance, you can choose dairy products, lactose-free. Still not enough? Drinking calcium supplements.
Here are some reasons why your efforts to lose weight never succeed. Consider also the solution.
Excessive consumption of fat
Indeed, fat-containing foods taste better. No wonder if it is hard to limit fat intake to 30% of the total fat is needed every day. most people consume fat in accordance with the needs of your body every day, even more. In fact, studies have shown that the more fat consumed, the less you absorb other nutrients. consequently, you overeat. The weight you had to be increased.
In general, the less you process the food, the lower the fat content in the body. Eat a baked potato instead of french fries or potato chips, for example. Or is it better to eat whole wheat bread instead of a croissant. If you like to eat a salad, use mayonnaise or low-fat salad dressings. Do not be too much to mix vegetables with peanut sauce. Limit consumption of sugary foods rich in fat once a week. read labels on foods carefully. And when you buy canned food, choose a fat content not more than 3 grams per 100 calories.
Never or rarely breakfast
You avoid breakfast because of fear of fat or want to lose weight? If yes, then you are wrong strategy. breakfast can actually lose weight. The reason, with breakfast, you will not 'steal' eat when dieting. Moreover, skipping breakfast is tantamount to making the body starve. Consequently, during lunch or afternoon greater your appetite. It would be even worse if you consume foods high in fat. Besides making your scale is reduced, with breakfast, you can better concentrate at work. A study at the University of Wales, UK showed that those who eat breakfast cereal every day, not only has a sharp mind, but also to be more positive.
Get used to breakfast. Working with an empty stomach will make it difficult to concentrate. However, avoid foods that are sweet. This type of food can make you feel full, but also can make you drowsy. To control your appetite, choose a balanced breakfast with carbohydrate composition. While the fiber-rich foods, like vegetables, fruits, and cereals, can stabilize blood sugar, so you feel full.
It was never recorded
Most people did not consider that an important effort to keep track of the foods they eat and when they eat. Both the amount of healthy foods, like vegetables and fruits, and far from healthy predicates.
Keep a diet diary, which is a record of your food intake daily. With a diet diary, you'll be more careful every time you want to enter a food into your mouth. You see, you has to be written in your notes. The diary will also help you know the situations that trigger you to overeat and lead you to distinguish between conscious and eating meals with lust.
Lack of fiber
Compared to eat fruits and vegetables, you might prefer to consume cakes, pastries, and donuts were added fat, sugar, salt, and possibly additives. In fact, these foods derived from wheat flour is one of the largest sources of saturated fats in your diet.
You can replace white bread, noodles, or rod cake with whole grain, cereal, or pasta. In order to taste more delicious., You can mix the cereal with fresh fruit or whole wheat bread with sliced chicken breast meat and vegetables. If you like snacking, try to replace sweet snacks with fresh fruits.
Sugar addiction
Almost everybody loves the sugar because it tastes sweet. That is why sugar was never absent from the dinner table or kitchen of every home. Sweet taste is an important parameter that affects the level of consumer preference towards a product. Healthy foods such as yogurt and oatmeal were also contains lots of sugar.
Do not get used to eat sweets as a dessert. Make snacks such as special food that exists only on the weekends. Read labels to limit foods that list sugar as one of the main ingredient products. Likewise with foods that contain several types of sugars, like sucrose or glucose. Reduce consumption of foods that claim to be healthy food that actually contains lots of sugar. Reduce or even, avoid soft drinks. Replace the soft drinks are sugar-free.
Less eating legumes
Legumes, such as soybeans, kidney beans, chickpeas, is a type of foods that are low fat, filling, rich in fiber, protein, and carbohydrates. Likewise with nuts such as peanuts and cashew nuts. These foods contain many nutrients that are very good for women. But, unfortunately many are just consuming legumes in small quantities.
Add portions of legumes and nuts Perform a gradual, more or less a week, to allow the body to adjust to changes in the addition of fiber in your diet. if a little lazy to cook, you can buy nuts ready to eat. Importantly, note the levels of sodium, salt, and ways of processing food. so do not get bored, you can mix a wide variety of foods. For example, salad, soup, or pureed green beans.
Consuming high-fat calcium
No doubt you already know the importance of consuming foods high in calcium to maintain bone health and prevent osteoporosis. Not only that, from a new study conducted by Creighton University Osteoporosis Research Center, Nebraska United States, found that consuming foods rich in calcium is most likely related to the low incidence of overweight by 70%. Unfortunately, there are many women who consume less calcium foods and beverages. Many are replacing them with a high-fat cheese instead, by reason of do not like.
Drink at least two glasses of low fat milk every day. That way, you have 'save' your bones, as well as get a taste of delicious and adequate nutrition and 'wedge' stomachs are low in calories, but, if you do not like (or can not) drink regular milk, try soy milk fortified by calcium, salmon, low fat cheese. If you suffer from lactose intolerance, you can choose dairy products, lactose-free. Still not enough? Drinking calcium supplements.
Foods That Trigger Migraines
There are several potential triggers that cause migraines such as foods, allergic reaction, loud noises, bright lights, emotional and physical stress, changes in sleep patterns, irregular sleep, exposed to cigarette smoke, skipping meals or fasting, alcohol, irregular periods circulation, the fluctuating hormones during menopause.
Meanwhile migraine symptoms that often occur are:
• Severe pain in half of the head or the whole head.
• Disturbances such as blurred or blurry vision.
• Highly sensitive to light and sound and smells.
• Fatigue, difficulty concentrating.
• The nose can be stuffy.
• Sweating cold.
• Tense and stiff neck
• Dizziness, side of the head becomes red, hot and tender.
• Restlessness.
For those of you who frequently migraine attacked, then there are some foods that should be shunned because it can trigger, such as:
• Preserved or processed and canned meat, like: corned beef, sausages, nuggets, bacon, salted fish.
• Long brooded Cheese
• Alcoholic beverages
• Chocolate
• MSG
• Peanuts and peanut butter
• All spicy snacks
The International Headache Society recommends 'formula 5, 4, 3, 2, 1' to diagnose whether you are affected by migraine, as follow:
• Occur 5 times or more attacks.
• Duration can be 4 hours to 3 days.
• There are at least two areas that experienced unilateral pain, making the situation worse or inhibit the activity.
• At least one additional symptom such as nausea, vomiting, sound and light sensitive.
To diagnose it could do some tests such as electroencephal computed tomography (CT) and magnetic resonance imaging (MRI) to determine the cause
If there is an attack, try to relax and reduce stress. Immediately entered the room, turn off the lights and all sound sources, compresses the forehead with a cold towel or a bag filled with ice. Never use any supplements before consulting with a doctor or nutritional therapist.
Meanwhile migraine symptoms that often occur are:
• Severe pain in half of the head or the whole head.
• Disturbances such as blurred or blurry vision.
• Highly sensitive to light and sound and smells.
• Fatigue, difficulty concentrating.
• The nose can be stuffy.
• Sweating cold.
• Tense and stiff neck
• Dizziness, side of the head becomes red, hot and tender.
• Restlessness.
For those of you who frequently migraine attacked, then there are some foods that should be shunned because it can trigger, such as:
• Preserved or processed and canned meat, like: corned beef, sausages, nuggets, bacon, salted fish.
• Long brooded Cheese
• Alcoholic beverages
• Chocolate
• MSG
• Peanuts and peanut butter
• All spicy snacks
The International Headache Society recommends 'formula 5, 4, 3, 2, 1' to diagnose whether you are affected by migraine, as follow:
• Occur 5 times or more attacks.
• Duration can be 4 hours to 3 days.
• There are at least two areas that experienced unilateral pain, making the situation worse or inhibit the activity.
• At least one additional symptom such as nausea, vomiting, sound and light sensitive.
To diagnose it could do some tests such as electroencephal computed tomography (CT) and magnetic resonance imaging (MRI) to determine the cause
If there is an attack, try to relax and reduce stress. Immediately entered the room, turn off the lights and all sound sources, compresses the forehead with a cold towel or a bag filled with ice. Never use any supplements before consulting with a doctor or nutritional therapist.
Side Effects Of Melatonin
Does taking melatonin supplements safe?
In most cases, melatonin supplements are safe in low doses for short term use and long term. But to be sure you can consult your physician first before taking it. Children and pregnant and nursing women should not consume melatonin.
Side effects of melatonin
Melatonin has side effects. But they will go away when you stop taking the supplements. Side effects include:
• Drowsiness.
• Changes in blood vessels that can affect blood flow.
• Lowering the body temperature.
• Abdominal pain.
• Headache.
• Fatigue in the morning.
• Intense dreams.
If melatonin makes you feel drowsy, do not drive or operate machinery when you consume them. During the examination / medical tests, tell your doctor if you take melatonin. And tell your doctor if you have trouble sleeping (insomnia), because of your insomnia may be associated with a medical problem in your body.
In adults, melatonin is taken in doses of 0.2-20 mg, depending on the intended use. Correct dosage varies from one person to another. You can talk with your doctor to learn the correct dosage and to determine whether melatonin is right for you.
In most cases, melatonin supplements are safe in low doses for short term use and long term. But to be sure you can consult your physician first before taking it. Children and pregnant and nursing women should not consume melatonin.
Side effects of melatonin
Melatonin has side effects. But they will go away when you stop taking the supplements. Side effects include:
• Drowsiness.
• Changes in blood vessels that can affect blood flow.
• Lowering the body temperature.
• Abdominal pain.
• Headache.
• Fatigue in the morning.
• Intense dreams.
If melatonin makes you feel drowsy, do not drive or operate machinery when you consume them. During the examination / medical tests, tell your doctor if you take melatonin. And tell your doctor if you have trouble sleeping (insomnia), because of your insomnia may be associated with a medical problem in your body.
In adults, melatonin is taken in doses of 0.2-20 mg, depending on the intended use. Correct dosage varies from one person to another. You can talk with your doctor to learn the correct dosage and to determine whether melatonin is right for you.
Melatonin Dosage
Melatonin is a hormone produced by the pineal gland located in the human brain. Pineal gland produces Melatonin at night so highly recommended Melatonin taken at night.
How many doses of Melatonin is needed?
To maintain levels of Melatonin, recommended the following doses:
Age / Dose Melatonin:
40 - 44 years / 0.5 to 1.0 mg at bedtime
45 - 54 years / 1.0 to 2.0 mg at bedtime
55 - 74 years / 2.0 to 2.5 mg at bedtime
74 to the upper / 3.5 to 5 mg at bedtime
From the list above can be seen that Melatonin taken at bedtime and the dose increased along with age. For some people, Melatonin cause drowsiness so it is best to drink it half an hour before bedtime.
How many doses of Melatonin is needed?
To maintain levels of Melatonin, recommended the following doses:
Age / Dose Melatonin:
40 - 44 years / 0.5 to 1.0 mg at bedtime
45 - 54 years / 1.0 to 2.0 mg at bedtime
55 - 74 years / 2.0 to 2.5 mg at bedtime
74 to the upper / 3.5 to 5 mg at bedtime
From the list above can be seen that Melatonin taken at bedtime and the dose increased along with age. For some people, Melatonin cause drowsiness so it is best to drink it half an hour before bedtime.
Does Melatonin Can Treat Jet Lag?
This is good news for you who do not ever dwell in the office and always make the trip across the continent. Melatonin was effective enough to be the solution when you have jet lag problems.
Jet lag occurs due to long distance travel through time limits, and occurs in a short time. This will disrupt the body's circadian rhythms. Circadian rhythm takes 1 day to adapt to traverse each time zone. In other words 5 hours time difference would require an average of 5 days of adjustment. Further investigation of the flight crew, showed that the use of Melatonin 5 mg for 5 days after arrival, will accelerate the jet lag disorder, mood and sleep.
The use of 1 mg Melatonin has a great effect on a chronic sleep disorder. The use of Melatonin does not give a hangover effect (feeling of discomfort / drift) in the morning when you wake up. Hang over often occur with luminal tablets in the evening before.
Melatonin not only affects the rhythm of sleep but also affects the type and quality of sleep that we experience. Enough sleep (7-8 hours) will make the body become fit again like a car battery that has been charged overnight, become more fresh.
Please note, you also have to keep adjusting to not drink alcohol and still consume enough fluids, eat regularly and sleep enough and continue to move in during the day to be more familiar with local time.
So, do not be afraid of experiencing jet lag. After understanding what it was jet lag, you can also rely on melatonin, when really needed and experiencing with jet lag.
Jet lag occurs due to long distance travel through time limits, and occurs in a short time. This will disrupt the body's circadian rhythms. Circadian rhythm takes 1 day to adapt to traverse each time zone. In other words 5 hours time difference would require an average of 5 days of adjustment. Further investigation of the flight crew, showed that the use of Melatonin 5 mg for 5 days after arrival, will accelerate the jet lag disorder, mood and sleep.
The use of 1 mg Melatonin has a great effect on a chronic sleep disorder. The use of Melatonin does not give a hangover effect (feeling of discomfort / drift) in the morning when you wake up. Hang over often occur with luminal tablets in the evening before.
Melatonin not only affects the rhythm of sleep but also affects the type and quality of sleep that we experience. Enough sleep (7-8 hours) will make the body become fit again like a car battery that has been charged overnight, become more fresh.
Please note, you also have to keep adjusting to not drink alcohol and still consume enough fluids, eat regularly and sleep enough and continue to move in during the day to be more familiar with local time.
So, do not be afraid of experiencing jet lag. After understanding what it was jet lag, you can also rely on melatonin, when really needed and experiencing with jet lag.
Senin, 02 Januari 2012
Melatonin For Children
This information explains how melatonin can be used as part of a treatment plan for children and adolescents with certain sleep disorders.
You may wish to share this information with your family members to help them to understand your treatment options. Since every person's needs are different, it is important that you follow the advice provided to you by your own doctor, nurse and/or pharmacist and speak to them if you have any questions about this medication.
Overview
Melatonin is often called a neurohormone. It is normally secreted by a brain structure called the pineal gland. Melatonin is secreted mainly during the night and it enters the blood, body fluids and all tissues. In Canada, melatonin is available “over the counter” and does not need a prescription.
What is melatonin used for?
Melatonin promotes sleep. It is used to help with certain sleep disorders related to circadian rhythm (“body clock”) disturbances, such as difficulties falling asleep or maintaining sleep.
How does melatonin work?
Melatonin regulates our internal body clock and sleep cycles. Taking melatonin is only effective for sleep if a person has low or absent natural melatonin levels. Melatonin can reduce the time needed to fall asleep.
How should melatonin be taken?
The recommended dose of melatonin should be taken by mouth 20-30 minutes before the desired bedtime. It may interfere with sleep if small doses are given several hours before bedtime in addition to the bedtime dose. The dosage is different for each person, and depends on the type of sleep disorder being treated and the person’s response to melatonin. The quick-acting capsules can be swallowed whole or may be opened and the contents dissolved in any preferred
liquid just before use. Controlled-release tablets should be swallowed whole, and should NOT be crushed or chewed. A liquid form of melatonin is available for children who cannot swallow capsules or tablets.
When will melatonin start working?
Onset of sleepiness should occur within half an hour of taking melatonin.
How long do I have to take melatonin?
Melatonin can be taken on a regular basis or only as needed for as long as sleep problems persist. It remains effective for promoting sleep even when taken on a regular basis for extended periods of time. Due to the complex nature of sleep disorders, children should remain under a doctor’s care during melatonin treatment.
Source: www.bcmhas.ca
Is melatonin addictive?
Is melatonin addictive?
There is no evidence to show that melatonin is addictive.
What are the side effects of melatonin and what should I do if I get them?
- Common side effects, If any of these possible side effects become troublesome, discuss them with your doctor, nurse, or pharmacist.
- Vivid dreams, morning drowsiness/tiredness following melatonin use (this will usually go away if the dose is decreased)
What precautions should my doctor and I be aware of when taking melatonin?
Melatonin is thought to be very safe. Studies of melatonin in children with sleep problems found that melatonin was well tolerated and only rarely were any side effects reported, even over a long period of time. Melatonin does not appear to cause or worsen epilepsy, cause changes in onset of puberty, or interfere with the body’s production of natural melatonin. Proper diagnosis of the sleep disorder is required prior to starting treatment. Melatonin is only effective in situations where a person has lowered levels of natural melatonin. Special laboratory tests are not necessary for patients taking melatonin.
What special instructions should I follow while using melatonin?
Keep all appointments with your doctor, and inform him or her about your sleep pattern and if you notice any other effects you think may be related to taking melatonin. This medication is not right for everyone, so DO NOT allow anyone else to use your melatonin.
What should I do if I forget to take a dose of melatonin?
Unlike with most of the other medications for sleep, sleep difficulties will not worsen (“rebound” effect) if a dose of melatonin is missed. If you take melatonin regularly and you forget to take it, skip the dose and take your next dose at its regularly scheduled time the next day. DO NOT double the dose to attempt to catch up.
What storage conditions are needed for melatonin?
Keep this medication in the original container, stored at room temperature away from moisture and heat (e.g., not in the bathroom). Keep this medication out of reach from children.
Source: www.bcmhas.ca
Benefits Of Melatonin
Melatonin is a hormone which controls and maintains circadian rhythms (biological clock system that regulates the body when to sleep and waking). Melatonin is mainly made by the pineal gland and some are made in small intestine and retina. Production of the hormone melatonin is influenced by the level of ambient light intensity and will always grow much if people are in a dark environment and quiet atmosphere but its production will be inhibited by the presence of external stimuli such as bright light and electromagnetic fields.
As a hormone whose main function to create good quality sleep, then the hormone melatonin has the following benefits.
• Maintain harmonious cell metabolism, maintaining the efficiency / effectiveness of the cell, making the cells are not easily damaged thereby increasing cell resistance to various disturbances from outside.
• Affect the immune system
• Affect the work of organs, especially during sleep
• Affect psychological health, especially to the mood. Someone lack of sleep will have low melatonin levels so impaired feeling (mood) as easily agitated, tiredness, irritability.
• Acts as a natural system that regulates the body's aging.
• Make sleep more soundly thus improving the quality of sleep.
• Help the body fight cancer cells such as breast cancer, prostate cancer, Parkinson's disease, and cardiac arrhythmias. Melatonin plays optimally promote antioxidant activity in the body thereby preventing DNA damage-induced carcinogenic substances cause cancer and dismiss its growth mechanism.
As a hormone whose main function to create good quality sleep, then the hormone melatonin has the following benefits.
• Maintain harmonious cell metabolism, maintaining the efficiency / effectiveness of the cell, making the cells are not easily damaged thereby increasing cell resistance to various disturbances from outside.
• Affect the immune system
• Affect the work of organs, especially during sleep
• Affect psychological health, especially to the mood. Someone lack of sleep will have low melatonin levels so impaired feeling (mood) as easily agitated, tiredness, irritability.
• Acts as a natural system that regulates the body's aging.
• Make sleep more soundly thus improving the quality of sleep.
• Help the body fight cancer cells such as breast cancer, prostate cancer, Parkinson's disease, and cardiac arrhythmias. Melatonin plays optimally promote antioxidant activity in the body thereby preventing DNA damage-induced carcinogenic substances cause cancer and dismiss its growth mechanism.
Minggu, 01 Januari 2012
Infant Suppository
When the infant has constipation he can turn into fussy. If within 2 days or more infant does not go to defecate, he's probably suffering from constipation. Here are some simple tips that can help the infant to be more smooth bowel movement
Try using stimulants (suppository)
Stimulants such as Glycerin is safe enough to use for small children and infant. Glycerin is like a candle that can relieve constipation by stimulating the rectum and "lubricate" the intestinal wall so that dirt can be removed more easily. However, be sure to use a suppository only when strictly necessary. Using a suppository on a regular basis can make a baby to become dependent and unable to defecate without the help of the substance.
Use a thermometer
Use a rectal thermometer that is approved for use in children.
How do you use? Lubricate the thermometer with jelly or lubricant and insert it into infant rectum. Be careful not to put the thermometer more than 5 cm. Do not worry if you see the rest of the dirt on the thermometer. It just shows treatments were effective!
Give a little syrup
Add one teaspoon of syrup in a bottle of infant formula.
Syrup will absorb the water along the digestive tract of children and thereby keeping stools moist so easily removed
Try using stimulants (suppository)
Stimulants such as Glycerin is safe enough to use for small children and infant. Glycerin is like a candle that can relieve constipation by stimulating the rectum and "lubricate" the intestinal wall so that dirt can be removed more easily. However, be sure to use a suppository only when strictly necessary. Using a suppository on a regular basis can make a baby to become dependent and unable to defecate without the help of the substance.
Use a thermometer
Use a rectal thermometer that is approved for use in children.
How do you use? Lubricate the thermometer with jelly or lubricant and insert it into infant rectum. Be careful not to put the thermometer more than 5 cm. Do not worry if you see the rest of the dirt on the thermometer. It just shows treatments were effective!
Give a little syrup
Add one teaspoon of syrup in a bottle of infant formula.
Syrup will absorb the water along the digestive tract of children and thereby keeping stools moist so easily removed
Suppository For Constipation
Suppository is a way to provide treatment by inserting through the rectum. Most of the purpose of suppositories is to soften the stool so it is easy to remove so that it can relieve symptoms of constipation.
If the suppository has been entered in the rectum about one inch, this will stimulate nerve endings wall of the rectum and colon, then the muscles in the bowel wall will begin to contract and break up any dirt through the intestine so that it will relieve constipation.
How to use suppositories to relieve constipation
• Open the suppository from its packaging and put a lubricant on the end of its round with jelly.
• Insert the suppository about an inch into the rectum by using one finger, Make sure the suppository pointed tip first entered
• Keep yourself lying on the left side with left knee slightly bent, and raise your right knee so it touches the chest.
• After the suppository into the rectum, remain lying down for 15 minutes to ensure it does not evacuate before the melts.
• Wait about 15-30 minutes until you feel the results, wash your hands to prevent infection.
There are certain conditions where you should not use suppositories such as intestinal blockage, appendicitis, bowel disease, anal fissures or rectal tears, Persistent constipation, allergic reactions to medication, severe abdominal pain, pregnant, trying to get pregnant, or nursing.
Suppositories is a stimulant laxative that you can use as a temporary solution to relieve symptoms of constipation. However, do not be used repeatedly, because prolonged use can cause chronic diarrhea that can cause low potassium levels and electrolyte imbalance. This imbalance often leads to kidney problems. If you do not find relief from your symptoms or before deciding to use a suppository to relieve constipation, always consult your physician first.
If the suppository has been entered in the rectum about one inch, this will stimulate nerve endings wall of the rectum and colon, then the muscles in the bowel wall will begin to contract and break up any dirt through the intestine so that it will relieve constipation.
How to use suppositories to relieve constipation
• Open the suppository from its packaging and put a lubricant on the end of its round with jelly.
• Insert the suppository about an inch into the rectum by using one finger, Make sure the suppository pointed tip first entered
• Keep yourself lying on the left side with left knee slightly bent, and raise your right knee so it touches the chest.
• After the suppository into the rectum, remain lying down for 15 minutes to ensure it does not evacuate before the melts.
• Wait about 15-30 minutes until you feel the results, wash your hands to prevent infection.
There are certain conditions where you should not use suppositories such as intestinal blockage, appendicitis, bowel disease, anal fissures or rectal tears, Persistent constipation, allergic reactions to medication, severe abdominal pain, pregnant, trying to get pregnant, or nursing.
Suppositories is a stimulant laxative that you can use as a temporary solution to relieve symptoms of constipation. However, do not be used repeatedly, because prolonged use can cause chronic diarrhea that can cause low potassium levels and electrolyte imbalance. This imbalance often leads to kidney problems. If you do not find relief from your symptoms or before deciding to use a suppository to relieve constipation, always consult your physician first.
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