Medical Information

1) Goal Setting.




Setting goals is one of the most fundamental things in anything we wish to achieve.What do you want to accomplish and in what period of time. Without specific goals you don't have a plan.



You can set goals depending on what they are to be achieved in different time frames. Set short - term goals (daily and/or weekly, as well as longer-term goals (monthly and/or yearly. With goals there is a vision and an aim. Without these it is very easy to procrastinate and just move through life in 'free - fall'.



2) Too Much, Too Soon!



Entering or beginning a fitness program all in with 'both feet', is very common. Many times people get into a 'New Year's Resolution' type approach, with a do or die attitude, but although it's all good to be motivated, it can be short lived.



Begin your fitness program at the level you are at present, by taking small successful steps, one step at a time, one day at a time, week/month at a time, rather than just going flat out into the program and crashing. Remember more is not better than enough. The body responds to small amounts of exercise. You will get better only by continuing your fitness program over a consistent period of time.



3) Cutting calories/food too fast.



Very often people begin their fitness program by cutting their food, adding hours of cardiovascular, and using some of the wide variety of 'diet pills' on the market today. Very soon your metabolism begins to adapt and slows down due to lack of food, and then goes into a 'starvation' mode- putting them into a 'sticking' point!



In order to avoid slowing/shutting your metabolism down, begin to lower your calories slowly and increasing your cardio by 5 minutes every week, from say a 20 minute starting point (for beginners). You can after a week start incorporating 'diet or weight loss' supplements, maybe one at a time so you know what works, and give you a boost.



4) Being Confused And Lost As To How To Start, What To Do.



Many People don't have a starting point, and don't really know where to begin. Having a clear, definitive idea of where/how you need to start can be fundamental to your success.



To get it right and really make progressive, safe results it is best to put your body (you only have one) in the care of a professional personal training program. A quality program would be able to determine your current body mass percentage (fat to muscle mass ratio). This will enable the program to give you specific details of where you should start your caloric base and micro nutrient intake. In addition to this the program would make a fitness plan to include resistance training and cardio to stimulate lean muscle tissue and at the same time lower body fat.



5) Not Being Consistent /Sticking To Plan.



Many people start a fitness program/plan, yet fail to follow it properly or consistently. This can be doing too much, or stopping altogether. We usually think that the people not doing it will be most likely not to attain results, but the ones who do too much, or in excess will also get no results!



If you start a program of weight training 3/4 days per week for 40-50 minutes, and cardio 4 times per week for 30 minutes for the first week, 35 the second etc, then stick to it! Don't increase the cardio too much too soon. More is not better than enough. It's all about progression.



6) Nutrition.



No matter how intense your training, if you do not change/modify your nutrition you will not get the desired results.



For ultimate success set goals both short and long term. Be consistent doing one day at a time, knowing that this way the best is yet to come!



Looking Forward...



If you are serious about getting in shape or eating and staying healthy, feel free to visit my site for a range of tips and information to help you on your journey. If you need a Personal Trainer in Los Angeles, I am also available for one on one training.



If you feel you need to get the right mindset to get in shape and fully reach your potential, please check out my Ebook Mindset to Fitness.



Nicholas Barrett

Personal Trainer in Los Angeles

Buy the Mindset to Fitness Ebook today!



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will commence with what I feel is the fundamentals to any fitness goal including weight loss. I believe you will feel fantastic if you abide by all of these. The foundation is to start with a healthy body which is:




Good nutrition. This includes eating three meals a day. Each meal having the correct macro nutrient balance so that you are getting carbohydrates and some good fats and proteins, I can provide an exact idea of how to eat to your metabolic type or blood type. In fact, I can also provide you information on foods that promote weight loss and foods to avoid to weight loss specific to your blood type.



It is best to eat fresh, local and organic foods containing plenty of fresh vegetables, good organic proteins and some fruit (no more than 3serves per day). It is desirable to avoid alcohol, smoking, take away, meal replacement supplements and processed food. Importantly, you should be avoiding the white poisons white sugar, white salt, white flour. These are all highly refined and as a consequence make you want to eat more (usually more bad food).



Keep a food diary and note which meals are making you feel good or make you feel hungry again quickly (usually means you have not balance the macro nutrients.



Take food with you everywhere, if you are caught without the foods from home you can trust you may be tempted to eat badly or miss a meal.



Eat most at breakfast and least in the evening when you should eat less carbs including fruits.



Hydration. It is important you are drinking only spring or filtered water. Do not drink unfiltered water, as this is full of chemicals harmful to your body. On average drink 2 to 3 litres of water per day. To assist in retention of the water, I recommend adding a pinch of Celtic sea salt to every bottle of your water.



I also recommend you filter your showers so you don't inhale vapourised chlorine and other chemicals or absorb them through your skin.



Digestion. A poor digestive system is an important factor in avoiding future joint pain for persons losing weight. Just like a swollen ankle will affect your foot in running, a swollen tummy or to put it another way, digestive problems really impact on your core activation and have ramifications on the stability impacting all surrounding hinges your joints. If you are having digestion problems such as non regular emptying of bowels (what I call pooing), excessive gas bloating or burping. These are an indicator that you need to improve your hydration and nutrition or seek to eliminate beverages or foods which are causing intolerance to your stomach. I can assist you with detecting some of your digestive problems or refer you to allied health professionals.



Well rested; this includes going to bed by 10:30 PM every night. This is because your body is designed to sleep and rest in darkness. Your body is recovering from 10 PM to 2 AM. Going to sleep well into or past this time will result in chronic physical injuries as it is deprived of its recovery time. You cannot properly catch up sleep during daytime, because sunlight hitting your skin automatically releases the hormone cortisol in your body preparing you to wake up, this disallows you to sleep property in sunlight.



Stress. In order to alleviate pain and gain normal movement, a person must be relatively stress-free. A highly stressed person will find it difficult to manage movement correctly as its body is probably concerning with more life threatening concerns and disease instead of wanting to run around the block. Stresses may come from many forms including digestive psychological environmental and physical factors. If you go over your limits of tolerance to stress it will result in harm to your body and may be reflected in sickness or an inability to exercise. This is why movement and exercise should be increased gradually to a stressed body as it can be an excessive physical stress to the body. If you would like an indication of your body stress levels please ask for my health and lifestyle questionnaire, this will give you real ways to reduce your stress levels so that you're not tipping over the limit of your stress limits.



Movement. I suggest you do movement for half an hour everyday. For many this sounds like an enormous task, however there are many opportunities for you to move throughout the day from hiring a personal trainer, walking to work, parking further away and playing with the kids or dog. A simple way to make this fun used to jot down seven activities which you like and to program them into your week as your movement objective.



I also believe that all athletes advanced or beginners should balance their movement and exercise between slow energizing and fast strengthening exercises. So all athletes should have heavy sessions such as pumping weights sessions as well as recovery sessions such as walking or yoga.



Breathing. Many people breathe shallow and only in the chest. However if you want to see how to breathe properly look at the baby and how they breathe and you will notice it's breathing into its belly and the belly moves up and down. I take the time to teach all my personal training clients how to correctly breathe. The essence of this is to breathe deeply into your diaphragm not just your chest beating in through the nose for five and then out to the mouse for five. This is both coming and meditative thinking improve your core activation. Breathing is also the body's major mechanism of detoxifying the body, so improving your breath will improve your body detoxification and can even assist with weight loss. Let me reiterate why breathing is important, because you take 20,000 breaths per day.



Tip deep breathing squats - 300 per day can help you lose weight. Why detoxification of breathing and it is a large compound movement which will increase your metabolism. Easy huh. If it is hard to count them, count them once and time the amount, then do them in a timed manner. You can also do 100 after every meal. Go on do it.



Then the fun part...



Once these fundamentals are underway, I check or do a posture, strength and flexibility assessment. As everybody has a different posture and no one has a perfect posture, this along with any weaknesses and tightness throughout the body must be known in order to individually design corrective exercises for a patient to avoid pain or injury down the track.



Importantly You need to believe you can do it. You also need many reasons to achieve your goal. I help you know why and how much you want to do this. I can help give you a stack of reasons too.



- I listen to your goals, and set targets within a realistic time frame.

- Make sure you are committed

- Review your weekly nutrition and movement log

- Start at an exercise level correct for your body stress level and progress as your cardio and strength abilities improve. This is so you get the results faster while maintaining no injuries.



I also guarantee results provided you can all the steps I tell you too like keeping your food diary and doing your movement during the week.



Fat Loss exercises



Good fat burning exercises include large muscle group (e.g. lunges and squats), compound (many muscles at once e.g. lunge and cable pull), jumping if your body is stable enough, stepping and free weights. These are just a few, but suitable exercises will be included in your program strategy depending on your levels of stress in lifestyle questionnaire, your objectives and your body and postural assessment.



My personal favorite is the dead lift.This is because:



• it uses every muscle in the body

• with good technique you can progress quickly

• there are many subtle variations to the exercise

• it is one of the king exercises

• good for backs and knees

• it is functional to daily life

• it trains your inner unit of abdominal control

• make you hungry after you train in dead lifts, so you know it has burned calories



Some other simple tips are to:



• Include your cardio after resistance training. This is because cardio (running, stepping, cycling, rowing etc) will fatigue you and consequently make your weight training technique poor.

• Commence your workouts with an exercise which will get big muscles burning such as a squat hold against the wall. The muscle burning is a quick way to deplete the carbohydrate (usually sugar in your bloodstream) in the muscles and therefore take you to the burn fat zone faster and continue to suck up your carbohydrate (blood sugars) for the next 24 hours.

• Lift heavier but reasonable weights as you will burn more calories.

• Always do a warm up set of the exercise you are about to do, even if it is with no weight at all. This will warm up the muscles you are about to use and help you avoid injury.

• Beginners to exercise should only train at 60% intensity for 4 weeks. This will give you time to build ligament and muscle strength at a sustainable pace. You are also less likely to tip your body over the stress limit, which will have if you are already highly stressed and then you also introduce vigorous exercise.

• Time in tension is important in your workout. Make sure you are starting with high repetition sets. Keep your sessions short and intense, no longer than an hour.



Barriers to success in weight loss:



• In males it can be too much estrogens and depletion of testosterone levels.

• In females body weight can fluctuate due to hormones

• In general hormone imbalance is a key factor in weight gain. Gentle exercises can regulate hormone levels, this is why I promote use of energising exercises, plus they feel great and very suitable if you are a beginner as well. A good naturopath can do hormone and adrenal tests to see if anything is wrong.

• Change in body composition, early on there may be some weight gain due to increases in muscle. This should not be of concern if you are seeing reductions in size in your body measurements.

• Attitude and paradigms that "I can't really do that; I haven't been able to before". I suggest you look in the mirror say "I like myself and I can do this". Meditate for 5 minutes every day taking deep breathes and think about how good it will feel to achieve your goal.

• Not eating quality foods and too much sugar, processed foods and high GI foods (especially in evenings). In general, poor diet won't help you lose weight even if you exercise. Your nutrition is 70% of the weight loss battle.

• Not eating to your metabolic type or not eating the right foods for you. In particular, not having the correct macro nutrient(protein, fat and carbohydrate) mix in your meal to leave you satisfied until your next meal.

• Most people are gluten and lactose intolerant. These foods if eliminated may drastically improve your well being digestion, abdominal bloating and stubborn enlarged belly.

• Not drinking enough filtered or bottled water. Do not drink tap water as it is high in toxins. Added Celtic sea salt will improve your body acceptance and retention of the water. Also, often hunger pangs are often just dehydration. So drink quality water at first sign of hunger.

• Not taking enough steps to eliminate stress levels in the body to a low to moderate level. Stress can come in many forms such as nutritional, physical, psychological, electromagnetic to name a few. Another example is not to over train in exercise, it will make you stress your body and retain fat. Aim for intense sessions of no longer than an hour and balance your program between Cardio resistance, energising and stretching exercise. A great way to relieve stress through energising exercises is to use my free calendar and click here.

• Over training in Cardio and not enough resistance training, especially for the ladies. Weight training can be fun and very varied. It will use the carbohydrates in all your muscles and help bring you into fat burning mode. The increased body muscle composition will increase your daily metabolism and help you burn more calories even while you rest.

• The opposite is true too, especially for men. Too much weights and not enough Cardio

• People having Candida, fungus and parasites living in their digestive tract. This again is diagnosed by naturopaths. I can advise you on anti fungal nutrition which works to starve these bad guys out of your system, they do not like healthy bodies and nutrition. I can provide information to cure your Candida.

• Dieting and diet replacement pills/meals do not work. The best method is to find healthy foods you enjoy and can sustain eating for the rest of your life. Also adapting all the principles of healthy living mentioned in this article.



More on Nutrition and Supplements:



Apart from great organic nutrition. Try to get back to the native diet:



• No refined or denatured foods

• No foods with labels basically

• Animal protein from meat

• Fats from fish, seafood, fowl, eggs and raw milks

• Calcium and other minerals from animal fats

• High food enzyme content from raw vegetables

• Seeds nuts and grains

• Omega 6 and omega 3 fats

• Nutrient rich foods

• Bone broths

• Mineral salts such as Celtic sea salts

• I also recommend anti candida nutrition.



Other recommended supplements for weight loss are:



• Salmon or fish oils

• Garlic

• Magnesium

• Probiotics

• Pysillium husk



By Romeo Caporaso of http://www.bodyandbusinessbalance.com.au



Romeo Caporaso is a Personal trainer in Adelaide and has coached hundreds of clients to success in weight loss, stroke rehab, rehab from knees, hips and back pain or injury. He also has his own personal training studio in Newton, Adelaide, a tranquil and ideal location to help you lose weight. I can also mentor you to lose weight without a gym. He is also a leading Home gym design consultant for more information visit http://designhomegym.com/



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

Tip ONE. Xnthones




Xnthones are a new classification of antioxidants. Today 200 xnthones are recognized in the scientific world. THeseare found in an Asian fruit called Mangosteen. This not to be confused with the Mango fruit. Springsteen has approximately 40 Xnthones in its fruit. Antioxidants work to

balance harmful free radicals in our bodies that may contribute to long-term health challenges.



Tip TWO. Vitamins



Studies show that 87% of Americans don't get enough Vitamin D3. Studies have shown that 1000 iu's of Vitamin D3 daily can reduce your risk of some major cancers by 25 to 50%. Type 2 diabetes is totally preventable and even reversible with exercise, proper diet and supplementation. John Hopkins scientist have shown in mice at least, Vitamin C and antioxidants can indeed inhibit the growth of some Tumors. Also Vitamin C protects against cataracts not to mention cardio-vascular disease and the common cold to list a few. Vitamin A is a group of compounds that play an important role in vision, bone growth, reproduction, muscles, lungs, blood and other specialized tissue. Vitamin A helps regulate the immune system, which help prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. As you can see Vitamins are important, but most Americans don't get enough in their diets.



Tip THREE. Minerals



Just like Vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to preform many different functions-from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. We get our minerals from plants and some from animals which eat the plants. Unfortunately we have depleted our soil by over farming and pesticides, so we need to supplement our minerals.



Tip FOUR. Diet



The four basic food groups of dairy, meat, vegetables, and fruit are things of the past. Today, a healthy diet encompasses a far wider range of options. Such as whole grains, legumes, seeds and nuts, fish, and even plant oils. Study by the Mayo Clinic.



Tip FIVE. Water



The human body is two thirds water. The human body can live for more than a month without food, but only a few days without water. Water is necessary for most biochemical reactions that occur in all living things. In most individuals, approximately 60% of the total weight is water.



Tip SIX. Exercise



Being active for 30-60 minutes a day can help you build strength and fitness, relax and reduce stress, gain more energy, and improve your sleep. These benefits all add up to decrease your risk of heart disease and other conditions, such as colon cancer, diabetes, osteoporosis, and high blood pressure.



Tip SEVEN. Vemma



Vemma stands for Vitamins, Essential Minerals, Mangosteen, and Aloe Vera. I recommend this product to any person who wants a healthier life or is faced with health challenges. You would have to consume daily:



2.66 oranges



9.6 avocados



3.09 broccoli stalks



55.55 eggs



1.78 cups of spinach



3.88 cups of peas



19.76 medium bananas



62.5 oz. Cheddar cheese



5.14 large potatoes



61.54 cups of tomatoes



2.46 watermelons



17.89 oz. Fresh cherries



37.17 medium mushrooms



I hope that you are hungry!!! Or a 2 oz. Cup of liquid Vemma. It taste great and is safe for 2 years and older. All for a little over a dollar a day, moms quit trying to hide your kids vegetables they will love to drink them. Vemma will cover the nutritional part you have to cover the exercise. Vemma comes with a 100% empty bottle return if not satisfied guarantee. To learn more about Vemma and its opportunities follow the link below. Good health to you all.



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