It does not matter if you are doing cardio or resistance training, you should always maintain a balance between the protein and the carbohydrates that you eat. This balance depends on the type of training you are doing. High intensity training requires that you will need to consume more calories than if you are only doing a very light workout only consume fewer calories.

If you are a person who does a lot of cardio exercising, the ratio of carbohydrates to protein is 2/3 carbs to 1/3 protein. This prevents you muscles from breakdown during your exercise.

If, however, you are doing resistance training the mixture of proteins to carbohydrates is the opposite- 1/3 carbs and 2/3 protein. This will help protect your muscles while you exercise this way.

It is also important to eat after you have exercised. When you exercise you deplete your body of energy in the form of glycogen. Glycogen is the fuel required by the brain and central nervous system. You have to replace this glycogen because if it is not replaced, you body will start breaking down muscle tissue into amino acids and the covert these into fuel for the brain and central nervous system.

When you do resistance training, you will break down some of your muscle tissues by creating small tears. This is why you need your protein because this will aid in the repair of those muscles. When you have completed your resistance training, you will need to consume a combination of carbs and proteins. After resistance training it is advisable to wait aroun30 minutes before consuming food.

After your cardio session workout, your body mainly requires carbohydrates and the best ones are those that are high in fibre. The best carbs to consume 5-10 minutes after your work out are rice, oatmeal or whole wheat pasta.

I like a combination of both of these exercises. Each one helps maintain your good health.

Most people eat a lot of processed food and some of the food additives that have been added to this food are actually harmful to your body. Some processed foods are full of preservatives and this is not want you should be eating. Processing and cooking food may also take some of the nutritional value out of it. So if you want to lose weight and become healthier why not try the raw food diet.

The raw food diet means that you do not eat processed food and you eat uncooked whole food such as fruit and vegetables. You can also including raw nuts and seeds and dried fruits. You can eat a great variety and you certainly do not have to go hungry. Why not grow your own sprouts?

On a raw food diet, you will find that you are consuming food that contains a lot of liquid. This is the same way our ancient ancestors ate. Most of the liquid they consumed was from the food they ate or natural spring water.

The raw food diet is a diet where you will find that you have a lot of energy. It is a great way to get a healthy body and healthy skin. Our bodies are meant to work and we need to exercise for maximum health and fitness. If you can eat raw food and exercise at least five times a week for at least 30 minutes a time, you will find that you can avoid being ill. This diet is gaining in popularity especially when people see how they can become so healthy. Check out this video about a raw food diet.

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Exercise helps us lose weight.

This is a simple fact that you burn up calories while you exercise and this will contribute to weight lose. The more you are prepared to exercise, the more weight you can lose. To lose weight you have to burn up more calories than you consume. You should exercise a minimum of five times a week.

Exercise will help you prevent disease.

When we exercise on a consistent basis, we can help our bodies prevent disease. These diseases include cancer, heart disease, diabetes and stroke.

There is a correlation between the lack of exercise and obesity. These people fail to see that the exercise will stop them increasing their weight. They become binge eaters and just keep eating and increasing their weight and increase the chance of some major disease.

Improving your health

Exercise can help improve the state of your health. It can prevent and even reverse some health problems. It has been scientifically proven that if you exercise on a regular basis, you can prevent many of the diseases as mentioned earlier.

Improving your mind

When we exercise, we release endorphins into our body. Endorphins will fight depression and you will feel happy. Another chemical that is released during exercise is serotonin. Serotonin will also help with overcoming depression and it will also help you sleep better during the night.

Benefits of regular exercise

Regular exercise and weight loss will help boost your self esteem. As you notice the weight disappearing and you body is becoming more toned, you will begin to feel so much better – not only health wise but also mentally.

The more you exercise the stronger you will become and this will in turn allow you to become stronger and fitter than you had imaged. It is a case of the more you can do – the more you will want to do to help you transform your life and live the life you have always imagined.

It really does not matter where you exercise – either in a gym or at home or in the local park as long as you do it. Exercise will definitely make you feel better and your health will thank you for it.

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During exercise, your muscles create mitochondria. Mitochondria are tiny membrane enclosed structures that provide energy to our body. They are also known as the “power house” of the cells because they give the cells energy. It has now been shown that the brain also receives benefits from the mitochondria when you exercise.

When we exercise and the brain receives a boost of mitochondria, the brain receives extra energy allowing it to function faster and more efficiently. This could also help explain why people who exercise tend to stay younger and healthier than those that fail to exercise.  People who are committed to a regular exercise regime tend to stave off some of the diseases that come with the onset of age.

There is no particular exercise that is mentioned that is better than another. Any form of exercise, as long as done on a regular basis, is beneficial.

One researcher into this is J. Mark Davis who is a physiologist at the University of South Carolina. “The evidence is accumulating rapidly that exercise keeps the brain younger,” Davis told Scientific American.

It is up to all of us to find an exercise that suits our lifestyle. It could be yoga, walking or working out in a gym or any other form you like, but to maintain our health, we need to exercise on a regular basis.

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My husband has actually given me a Wii for Christmas but I had to know about it. It is a bit difficult for some people to keep a secret. I am thinking ahead – I think I might use that for my exercise for the holiday period. It should be a lot of fun. I bet the kids will show me a thing or two.

The problem that a lot of us face, over the holidays , is the amount of eating and drinking we seem to indulge in. Yes, I am guilty too – we catch up with friends and family and what do we do? We tend to eat, drink and talk and not a lot of time left for the exercise regime. We exercise the facial muscles but not much more.

Over the years I have developed a few tricks. I am very selective about what I will have to eat if I am just catching up with friends – nothing that is greasy. Try sticking to just one drink and heaps of water. I even take a plate that I know has healthy options for me. I like carrot and celery sticks. I try and avoid potato chips because they are very moreish and it is difficult to stop at just a few.

What ever you do this year – enjoy! Remember we can all start thinking ahead for the New Year’s resolutions, regarding a healthy living or lifestyle change – but if you make a resolution – stick to it for more than a day or a week!!!

When you want to maintain your health, one of the best ways is cardio training.

What Is Cardio Training?

Cardio training elevates the heart rate and uses the large muscle groups of the body.

Some exercises that will get the heart elevated include, walking, jogging, aerobics, football, cycling, rowing, snow skiing, kick boxing and swimming. You may be a member of a gym and they may have a cardio circuit set up.

 What Benefits Do We Get From Training?

1. You will gain increased energy

After a few weeks of cardio training, you will notice that your energy levels are starting to increase along with your endurance. You will be able to train for longer periods. If you started with 30 minutes of exercising you will be able to increase your time even up to 60 minutes.

2. Cardio Training Helps Prevents Diseases

Regular cardio training could help prevent heart disease. We know that it can help prevent a variety of diseases including diabetes, high cholesterol and obesity. Cardiovascular training strengthens the heart and the lungs and also increases bone density, which in turn, can help prevent Osteoporosis. People who prefer the lower range of exercise like walking or slow jogging can prevent these diseases.

3. A Way to Control Your Weight

Cardio training burns calories faster. If you want to lose weight, it is a great way to move those pounds. Along with a healthy diet, depending on what training you are doing, you will see a loss of weight. If you are overweight, you should contact your health practitioner to ascertain which the best exercise is for you.

4. Lose Body Fats

Even though some people do not consider themselves over weight, they will find that if they are carrying any extra fat, this training will certainly burn it off as long as the also have a healthy diet. Regular training will make the body leaner.

Start Training to Get the Benefits

There is no better way to improve your overall health than by starting a cardio training regime.

What exercise you pick is your personal preference.

Today is the day you start. Take yourself for a walk around your neighbourhood. Start with a 30 minute walk and as your endurance improves you will be able to go for longer walks. As your fitness level increases it is advisable to increase the intensity of your training.

Avoid training just before going to bed. Training will elevate your energy levels and it would be difficult to get to sleep.

Never train on an empty stomach. Have a snack about 30 minutes before you are due to start training. If you have a snack only, you will burn it off while you are training.

One point to remember, you have to train on a consistent basis, about 5 times a week. You will also benefit from enjoying the surroundings and breathing the fresh air. You can elect to train by yourself or with a friend or you may simply want to take your dog for a walk. What ever exercise you do you will get great health benefits from cardio training.

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These seven steps as shown here are going to boost your brain and keeping it working perfectly.

1. Have a regular exercise regime

It is not particular important what exercise you get involved with because something as simple as walking is fine. As you get fitter, after a period of time, increase the intensity of your workout.

When you work out, there is a release of neurochemicals. Endorphins are released and this makes us feel happier and if you feel happy this will create a more positive effect in the brain.

2. Take Diet Supplements.

We have often heard that natural supplements are good for our health and therefore good for our brain. Omega 3 comes to mind. These supplements are available from you local health store, your supermarket or on line.

3. The Beneficial Effect of Using Your Brain

Just as you exercise your body, you must exercise your brain. This can be done through a variety of different methods. It may be as easy as engaging in conversation with friends and family or you may even play some type of educational game. This could even be a game on line. Crossword puzzles make you think and learn. Any form of activity that stimulates the brain is good.

4. Playing Games

Find games that have a good effect on your brain where you are forced to think. There are several games on line that could be what you want but avoid any that do not require much thought. There are also several gaming consoles that may suit you. Play games that increase your power of thought and in turn increase you brain function.

5. Choose an Educational Hobby.

Choose something that interests you where you can learn something. For example, you may want to join a class and learn how to write a book. You should be able to learn more on the subject than you already know. An educational hobby is designed to use parts of the brain that you do not normally use.

6. Enjoy Your Sleep.

Sleep is a time when the body and mind recharges itself. The amount of time we sleep should be between six to eight hours per night. If you like to take a power nap during the day, ensure that it is for a maximum of 20 minutes. This works well for some people because they feel regenerated and can tackle more in their day. Never deprive yourself of sleep – this is what allows the brain to function better.

7. Relaxation.

Always allow time for relaxation. Because we are often rushing to get things done, not only does our body get tired but also our mind. Many people find that even exercise can be a form of relaxation, in particular, yoga. Meditation is also a great way to relax the mind. Just allow yourself time to wipe all the worries out of your mind. Which form of relaxation you choose, will allow you to feel healthier and happier and increase your brain’s performance.

To YOUR success

Sue McDonald

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Therapists all around the world agree that certain activities, when done on a regular basis, will help reduce the stress levels. These activities include games, sports and art. These activities can have a great affect on a stressed persons physical and behavioral problems.

Mind games

Stress as we all know, will affect the mental functions of the person. It is important to get people to focus on positive thoughts and not allow themselves to dwell on the negative ones. Mind games allow the person an alternative to reduce their stress levels. This is done by diverting your thought pattern to something more productive. Therapists encourage suffers of stress to tackle crosswords and sudoko to help cope with their stress.

If you are a member of a stress management clinic, these games will definitely be part of your treatment and you may also be introduced to Scrabble and Bridge. If you are not part of a clinic, and you have no plans of visiting one, you can incorporate these games into your daily activity because they will divert your mind some diversion from your problems.

Sports

Playing sports is a great way to relieve stress. The physical exercise that your body needs to balance biological and muscular functions can rejuvenate those muscles that are tight due to the effects of stress. People who play sports find that they can help alleviate some emotional problems like anxiety, depression, and anger.

Some people become involved in team sports and this also provides the socializing side as well as the exercise. People feel part of this group and this can have a positive effect.

Workout

Some people prefer to do individual exercises like joining a gym and working out. They may hire a personal trainer to help keep them focused and on track. Strenuous activities can develop your muscles and this allows your body’s to better cope with the stress. While you are exercising, the body will release chemicals and hormones that are beneficial to your physiological well-being.

Always be aware that if you are going to work out at the gym, make sure you consider your diet also.

Include fresh fruits and vegetables as these are necessary to improve your digestion and supplies the body with the required nutrients it needs. Red lean meat can give your muscles proteins that will strengthen muscle tissues for added flexibility.

Combining mental activities and physical exercise and having a balanced diet can help a person avoid the signs and symptoms of stress. People who do this will find their stress will vanish.

Leave me a comment and let me know what you think.

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Once a person can start an exercise campaign and see what benefits they are gaining – it is easier for them to stay motivated. It is not only the exercising that will help you trim down but you should also consider a really healthy eating plan. You don’t have to change your entire life, but it can be as easy as cutting out saturated fats, sugars and salt.

You have to become a label reader and know exactly what foods are good for you and what ones to avoid.

Over the last 60 years, people are not doing the physical tasks they were doing, both at home and at work. People tend to drive or catch public transport rather than walking as they did previously. We have so many labor saving devices in our home that we do not have the same amount of activity we once had.

Some people who do lose weight can very easily regain it. If they stop exercising and go back to their old life style, they soon regain the weight and in most cases – more. People who stop exercising tend to return to their sedentary ways even though they were enjoying exercising.

Despite this we can prevent it from happening. We all know that we enjoyed the loss of the weight and how good we felt, but what we want to achieve is to keep motivated and exercise and then we can stay healthy and avoid many health problems associated with being overweight.

 Ways to lose weight

Have a clear goal if you want to lose weight. Be very specific. Know exactly the amount of weight you desire to lose. You may want to lose 30 pounds over the next six months. Now if you break that down to a monthly figure – it means losing 5 pound per month.

Now we know that is not impossible to achieve if we modify our eating habits and adopt an exercise plan.

 Develop your own strategy

To lose the weight you must have both a healthy diet and an exercise regime. In the beginning, your exercise program may appear slow but as time goes on you can increase the intensity of your training.

As you start to lose weight, you may want to send your bigger sized clothes to the op shop. Once you do this, you will see that there a lot of clothes you used to wear that are smaller in size and they make you feel good about yourself. Seeing all these sexy clothes in your wardrobe, will certainly help motivate you and keep you on track.

A super motivator

Depending on what you can afford, why not pay yourself for every pound you lose. It could be from $10 to $50 and put it aside till you reach your goal weight. At the end you can take yourself on a shopping spree and get a new wardrobe.

Have an accountability partner

Now my suggestion here is you get an accountability partner. It can be a friend or a family member. Get this person to take a photo of you before you start on any exercise program. Having an accountability partner is fun because they can watch you achieve along the way and be very encouraging for you.

That person is there to help you through the difficult times as well the great times. They are there to help motivate you and keep you on track.

 Are you staying on track?

I am sure if you have taken an accountability partner, you will definitely be staying on track. From our example we started with of losing 30 pounds, you may find after the first month, you have actually lost more than the estimated 5 pounds. If you have – well done.

After a few months, you will become very used to doing your exercises. Your may have even taken a training partner and this will also help you. Once you start losing weight believe that you never want to go back to your old ways. Your life has now changed for the better.

To YOUR success

Sue McDonald