Friday, November 30th, 2007
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Burn Fat Faster 2 Killer Tips
For most people, burning fat faster is something they strive for. First, let me ask you a question about burning fat: How much can you safely burn in a week? If you said 1-3 lbs, then you are right! Anytime that you see something advertise that you can lose 10 lbs in 1 day or some other exaggerated claim, run the other way! The truth is, you can lose a lot of weight quickly, but you cannot lose a lot of fat. There is a big difference between weight loss and fat loss. If you lose weight you are losing water weight, muscle mass, and if you are lucky, maybe a little bit of fat as well. If you lose fat, then you are losing fat but not muscle mass and water weight. If you want to burn fat faster, then the real killer combination is to take in the right number of calories of the right foods as well as raise your metabolism. Lets take a deeper look… BURN FAT FASTER METHOD #1: Have the right diet Having the right diet is more than just what foods to eat. It is also important to pay attention to when you eat as well! Ideally you will burn fat by eating 4-6 small meals per day that consists of good protein, complex carbs, and healthy fats such as omega 3 fatty acids. This will help you burn fat in a few ways. First, by eating smaller meals you will not feel hungry as often. This helps reduce the chances of binging and eating a very big meal. Another way this is beneficial is because it helps to keep your blood sugar more regulated. When you eat a big meal, your blood sugar spikes very high and responds by releasing more insulin to store the excess as body fat. If you eat a small meal, your blood sugar does not spike as high. See how this works? BURN FAT FASTER METHOD #2: Total body workouts This one is an often overlooked way to burn fat. If you work your entire body 2-3 times per week, then you are likely to add more lean muscle mass to your body. This is precisely why strength training your total body helps you to burn fat faster than just doing a few exercises here and there. Having an increased metabolism through exercise is an AWESOME way to burn fat because your body will actually burn calories for hours after you are done working out! A total body workout accomplishes this because of how much muscle you are able to work while doing this. By training your entire body using exercises such as squats, lunges, pushups, seated row, etc., you will add muscle all over. CONCLUSION As you can see, you can burn fat faster with the right combination of reduced calories through diet and an increased metabolism through exercise. Now its time to get to it! Good luck =) Want to Reprint This Article? Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged. To avoid making the same fat loss mistakes that 97% of people make, go to Secrets to Burn Fat Faster For my thoughts on the “Burn The Fat” program, Click Here Tom Gifford is the author of http://www.TheFatLossZone.com, which provides stellar cutting edge fat loss tips for people who have tried all the fad diets and exercise gimmicks.
By: Tom Gifford
Friday, November 30th, 2007
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Help For Those With Acne Problems
There are times when one needs to consider alternative, natural, effective treatment methods to get the best cure or solution for their acne, zits, pimples and blackhead problems. Natural treatment methods are always a better choice for acne due to less exposure to drugs and chemical-laden acne products. By their mid-teens, nearly 35% of teenagers have acne severe enough to require some treatment from a medical professional. The most common types of pimples are whiteheads, blackheads, papules, pustules, nodules and cysts. Acne is one of most common skin conditions in the world, affecting more than 40 million people. The most common type of acne is acne vulgaris. There are several different types of acne. Acne is the most common skin disease. Acne, zits, pimples, blackheads, whiteheads and many other skin disorders are usually, but not always, the result of a bad diet. I think the cause of acne is related to our Standard American Diet (SAD) and that would also influence all our hormones. Doctors think certain factors might cause or contribute to acne including hormone increases in teenage years, hormone changes in pregnancy, starting or stopping birth control pills, heredity, medicines and greasy make-up. Check your shampoo to make sure it isn’t causing pimples or other breakouts on your forehead. One helpful remedy seems to be to use ice to reduce the swelling caused by inflamed pimples: rub it over the blemishes for 2-3 minutes. A skin specialist in New York is now using a combination of red light and blue light therapy to treat severe cases of acne successfully. Popping pimples can cause infection and scarring. Drinking pure, filtered water may be the best acne treatment working from the inside out. Treatment with raw apple cider vinegar will work better on your skin if it isn?t already noticeably irritated from acne medicines, acne products or other failed treatment. You want to avoid squeezing, pinching, or picking your pimples because it can cause scars or dark spots on the skin. Choose your makeup carefully; it should be free of oil. Severe, inflamed, cystic acne always leaves scars after healing. Healed acne leaves scars in some people however, and it isn’t easy to predict who will end up with scars after an acne outbreak and who won’t. Scars may also contribute to a person looking older than their age as the skin loses its elasticity over the years. Whether you eat a natural diet with living fruits and vegetables or eat dead junk food, what you eat may have a direct or indirect affect on the male hormones which may play a part in acne. The liver sluffs off toxins from bad foods, drinks, drugs and chemicals and sends them through your skin resulting in skin eruptions, acne, pimples and other skin disorders. In any case, no matter what skin or acne treatment you choose, whether it is chemical, drugs, alternative, or natural methods, changing your diet will result in your overall good health! People with skin disorders such as acne, rosacea, and psoriasis often suffer from constipation. Eat foods that contain essential fatty acids. Consider taking cod liver oil or fish oil supplements every day. Use flaxseed oil or walnut oil in your salad. Sunlight, water and air play an important role in keeping the skin healthy. The skin must be regularly cleaned or it’ll become cracked or inflamed. By simply following a plan you’ve developed for yourself and sticking with it, you can reduce the severity of your acne or even eliminate it entirely. With cheap, safe, simple, natural, effective, alternative home treatments for acne and pimples, your skin should be well on its way to recovery. When it comes to acne, acne prevention is always a better choice than searching for a cure. For more information on natural treatments for acne and acne light therapy, go to http://www.Best-Skin-Solutions.com Helen Hecker R.N.’s website specializing in acne, pimples and skin disorders with tips, advice and resources for adults, teens, and babies, including information on acne scar treatments
By: Helen Hecker
Friday, November 30th, 2007
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How The Pancreas Produces Insulin
The pancreas is an organ located below the breastbone, close to the stomach and duodenum. It’s principle responsibility is to create digestive enzymes and hormones, one of which is insulin. This article will describe how insulin is created in the pancreas and the other hormones that help to modify the blood sugar levels of the body. The pancreas is made up of exocrine and endocrine cells. Exocrine cells create the digestive enzymes that are passed into the stomach to help break down food. Endocrine cells are responsible for creating and secreting insulin and it’s counterpart glucagon. These hormones are responsible for controlling the level of glucose in the blood at any one time. Glucose is effectively the energy that keeps the cells in the body functioning. Without glucose the body would starve. Glucose is absorbed from food via the stomach. The bloodstream passes glucose to all the cells in the body. Endocrine cells are made up of pancreatic islets or Islets of Langerhans (after Paul Langerhans, who discovered them in 1869). Within the pancreatic islets are many smaller cells. Two of these cells produce the hormones insulin and glucagon. The beta cells create and secrete insulin. The alpha cells create and secrete glucagon. These two hormones are responsible for maintaining the glucose level in blood at a constant rate so that all the cells have the required energy to perform their functions. They tend to work in an on/off relationship. When insulin is being secreted, glucagon is absent and vice versa. The process starts when someone has eaten food. As the food is digested, glucose is passed into the bloodstream and distributed throughout the body. This glucose is used by the body to function normally but if there is any glucose left over or too much glucose in the bloodstream, the pancreas secretes insulin. Insulin has the effect of acting on many cells in the body to create glycogen. Glycogen is a form of storage for glucose in cells. It is an emergency reserve of glucose in cellular form should the body need it. The principal cells that insulin works on are the liver, fat and muscle cells. Thus glycogen is stored in these cells. This has the effect of keeping the glucose level in the blood to a constant and normal level. As the food has been absorbed and energy is used by the cells there will come a time when the blood sugar levels get low. This means the cells could be starved of energy and not work effectively. This might occur when somebody is sleeping or dieting. When the blood sugar level is low, glucagon is created and secreted. It acts on the same cells that insulin works on, notably the liver, fat and muscle cells but instead of creating glycogen it converts glycogen into glucose. The glucose can then by used by the body’s cells to continue functioning via the bloodstream. In this way the blood sugar level can always remain constant whether the body is processing food or not. The pancreas is responsible for ensuring this delicate process continues seamlessly. It is only when the pancreas starts to malfunction that people become aware of the vital role it plays in providing energy to the body and keeping blood sugar levels normal. Crucial to controlling your diabetes is exercise and a diet of healthy food. If you are interested in finding new eating ideas for diabetes then visit http://www.diabeticdietsplan.com. Adrian Whittle writes on diabetes related topics such as common diabetic symptoms and what causes diabetic neuropathy and diabetic ketoacidosis.
By: Adrian Whittle
Friday, November 30th, 2007
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Burn Body Fat Fast 2 Killer Tips for a Brad Pitt Body
Trying to burn body fat fast can seem like a frugal effort if you are not doing it right. The ability to burn body fat fast depends simply on having the right diet, the right type of strength training workout, and the right type of cardio routine. Unfortunately, most people eat the wrong things and do the wrong type of workouts when trying to burn body fat fast. The end result is little to no fat loss and a lot of frustration. This article will show you the 2 most common mistakes people make when they try to burn body fat, and how to avoid them. BURN BODY FAT FAST MISTAKE #1: Going on some extreme crash diet This is a common dietary method that lot of people try to use to burn body fat fast. They go from eating whatever they want to all of a sudden being on some 500-1000 calorie per day super restricted diet. More often than not, they only eat 1 meal a day and stay hungry the rest of the time. If you have ever tried using an extreme crash diet as a way to burn body fat fast, then you need to stop! THE SOLUTION: The key to eating the right way to burn body fat fast is to eat the right foods at the right time. The overall number of calories is important too, but you need to keep your metabolism in mind as well. A crash diet will actually slow your metabolism and make your body want to hold onto whatever energy it has! Trying 4-6 small meals a day spaced 2-3 hours apart. Each meal, try eating a portion of healthy protein, complex carbs, and good fats such as omega 3’s found in fish. This type of diet is a great way to burn body fat fast because you are eating more often. This helps to keep you from being hungry and binging. Also, it is a great way to keep your blood sugar regulated. BURN BODY FAT FAST MISTAKE #2: Avoiding strength training at all cost. When most people try to exercise to burn body fat fast they try to do long bouts time on a cardio machine and also try to do hundreds of crunches. You have to understand that if you want to burn body fat fast with exercise then you need to shift your focus on increasing you metabolism. The higher your metabolism, the more calories your body will burn while at rest and while being active. So what increases your metabolism? Simple, muscle! Muscle uses stored body fat for energy when your body is in the right state. By strength training in a circuit format you will stay moving, burn lots of calories, and add the mean muscle mass that will help you to burn body fat fast. SOLUTION: Here is an example of a strength routine that will help you burn body fat fast: 1. Inverted pushups 2. DB squats 3. 1 arm DB row 4. Hamstring leg curls on a stability ball 5. Overhead DB shoulder press 6. Planks 7. Med ball squat, curl, and press REPS: 10-15 ROTATIONS: 2-3 REST: 30-45 secs between each exercise The important thing here is for you to understand how this type of workout structure helps to burn body fat fast. By doing a lot of multijoint exercises, you will work more muscle. The more muscle you work, the more muscle you add, and the more body fat you will lose! CONCLUSION As you can see, crash dieting and avoiding strength training at all costs are not effective ways to burn body fat fast. If you really want to burn body fast fast, try following the dietary guidelines above and strength training in a circuit format. Good luck =) Want to Reprint this Article on How to Burn Body Fat Fast? Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged. To avoid making the same fat loss mistakes that 97% of people make, go to Secrets to Burn Body Fat Fast For my thoughts on the “Burn The Fat” program, Click Here Tom Gifford is the author of http://www.TheFatLossZone.com, which provides stellar cutting edge fat loss tips for people who have tried all the fad diets and exercise gimmicks.
By: Tom Gifford
Friday, November 30th, 2007
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Get Relief With Acne Skin Care Tips
We live in a world that promotes beauty. Everywhere you look there are either pictures or films that portray the perfect look. The media and movies have set some very high standards for the average person to live up to. Acne skin care can be very important in finding that right look. I wish it were not so, but even in our teens today, they think they have to look a certain way, or be a certain weight. None of us are perfect, but advertisers make it look like there is such a thing. You may see pictures of stars that have been touched up, but you wouldn’t know it, you think they all have this perfect flawless skin and everyone wants to look like that. Acne skin care is vital to anyone in their teens to mid twenties. Unlike most of us think, acne is not caused from dirty pores. I was always told growing up to keep my face clean, because the dirt will cause blemishes. Acne skin care requires you wash your face, but not the kind of scrubbing you would think. You need to wash morning and night with a mild cleanser as harsh scrubs can cause more inflammation of the oil glands. Acne is actually bacteria growing in an overactive oil gland. Good acne skin care requires that while you wash your face, you use warm water and then rinse with cold. There are many things you can use for acne skin care, but most of the things you can buy over the counter carry benzyl peroxide and salicylic acid in them. You can get it in 5% or 10%. I recommend you try the lesser percent first to see if it will work. Unfortunately, you may need to try different acne skin care products before you find one that works for you. This may be expensive, but usually you can find something that will help your acne problem. Another facet to acne skin care includes keeping your hair clean. If you have oily skin, then you will probably have oily hair as well. Your forehead is exposed to oily hair, which can lead to more acne problems. You may have to wash your hair daily to avoid this problem and there are some good hair products today for oily hair. Since the skin is the largest organ of the body, it is important in acne skin care to bathe frequently. There is another important point to make in acne skin care. Do not pop your zits. I know this is a very tempting thing to do, but you can cause permanent scarring of your face by picking it. If you need more helpful skin care tips then quickly head over to http://simple-skin-care-tips.com where you will find helpful skin care tips, advice and resources including information on natural skin care, facial skin care and Acne Skin Care.
By: Tom Turner
Friday, November 30th, 2007
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How Does An Insulin Pump Work
An insulin pump is a relatively new advancement in the way to administer insulin into the body as a means to regulate the levels of glucose in the blood. People that have diabetes often have to inject insulin into the body via a syringe. This can be painful and sometimes inconvenient to do so an insulin pump is a useful alternative. This article will discuss how insulin pumps work and some of the advantages and disadvantages. An insulin pump consists of : a pump a disposable reservoir of insulin an infusion set - tubing and a cannula that connects the insulin reservoir to the body The reservoir of insulin is fitted into the pump. The pump is about the size of a cell phone and can be worn around the waist in a pouch or any other way that you find suitable. The pump is connected to a cannula via a thin tube. The tube passes insulin to the cannula that is attached to the skin. In this way insulin is passed into the body. Insulin pumps pass insulin into the body in two ways. The first is a continuous passing of insulin into the body. This is used to maintain the level of glucose in between meals, exercise or at night. It is called the basal dosage. The second method is referred to as the bolus dosage. This is an instant larger dosage that is generally administered before eating. The pump is programmed to deliver the correct dosages based on the individuals circumstances. If the individual changes diets or adopts a new exercise regime the dosages and the times that they are delivered can be altered. The insulin used in insulin pumps is fast acting insulin so it is believed to be a better alternative to most syringe administered insulin, that is slow acting, and is generally an approximation of the amount of insulin that will be needed by the body. Insulin pumps have a better idea of the amount of insulin that will be needed by the body which is better for the long term health of the diabetic. They allow the diabetic more freedom and to eat or exercise when they want. They are also more discrete than a syringe. On the negative side, an insulin pump has to be worn all the time so it might be inconvenient for some people that play sport or swim. Strategies have to be developed as a work around for these situations. Insulin pumps are more expensive than the normal syringe method of insulin therapy. Changing from slow to fast acting insulin may cause diabetic ketoacidosis if the fast acting insulin is stopped for some reason, like the supply runs out for example or the cannula gets detached. Research continues to improve the pumps in terms of features and size. It is thought that ultimately an insulin pump will be the best method to deliver insulin therapy because it is a more precise dosage and is less obtrusive. As development continues the price will inevitably drop and make an insulin pump accessible to most people. If you are interested in changing your eating habits due to diabetes then visit http://www.diabeticdietsplan.com . The site features many ideas on diabetic diets and supplies, including what to look for in diabetic shoes . Adrian Whittle writes about diabetic related issues including common diabetic symptoms and ways to cook for diabetics.
By: Adrian Whittle
Friday, November 30th, 2007
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Burn Belly Fat Fast 3 Reasons Why Crunches Are a Waste of Time
Everyone wants to burn belly fat fast, but very few people know how to do it right. The most common approach that most people try to take to burn belly fat is by trying to do hundreds of crunches everyday. The thought is that if you work the stomach muscles enough, the fat covering it will start to go away. This article will give you 3 reasons why doing lots of crunches will not put you on the fast track when trying to burn belly fat. REASON #1: You cannot burn belly fat by “spot reduction” When you gain body fat, you gain it in specific places all over your body. When you lose body fat, the same rule applies. The point is, losing body fat is not something that you can make happen in one specific area. In order to lose body fat, you need to understand that you will lose it all over your body and not just in one place. Losing belly fat is accomplished by the right combination of diet, cardio, and strength training, not by doing lots of crunches =) REASON #2: Doing lots of crunches will not help to raise your metabolism. The real key to losing belly fat through exercise is to raise your metabolism. When you have a high metabolism, your body burns more calories while active and at rest. One way to accomplish this is to add more lean muscle to your body. Doing lots of crunches to lose belly fat only works the abdominal area, which is by comparison a very small muscle group. To raise your metabolism by doing exercises, you want to focus on working more muscle. This means doing lots of exercises involving your legs, arms, chest, and back. Abdominal training to lose belly fat can be good to add core strength, but working the abs alone is not an adequate way to raise your overall metabolism. REASON #3: Doing lots of crunches gets boring! When trying to burn belly fat fast, doing lots of crunches everyday is a sure way to get bored with your workout. Doing the same type ab workout over and over is not going to put you on the fast track to burning belly fat because your body will adapt and get used to it. You can burn belly fat a lot faster by doing a great strength training routine that involves any combination of the hundreds of exercises for your legs, chest, and back. Doing lots of crunches and not seeing the result you want is a surefire way to get bored fast. CONCLUSION Remember that to burn belly fat fast, you need to raise your metabolism through doing the right type of cardio, strength training, and most importantly, having the right diet. I hope that this article taught you that the fast way to burn belly fat involves doing a lot more than lots of crunches. For more information, check out the links below. Want to Reprint this Article on How to Burn Belly Fat Fast? Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged. To avoid making the same fat loss mistakes that 97% of people make, go to How to Burn Belly Fat Fast For my thoughts on the “Burn The Fat” program, Click Here Tom Gifford is the author of http://www.TheFatLossZone.com, which provides stellar cutting edge fat loss tips for people who have tried all the fad diets and exercise gimmicks.
By: Tom Gifford
Friday, November 30th, 2007
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Finding A Natural Acne Cure That Actually Works
If you suffer from acne, and have tried all those over the counter and even prescription acne medications without success, then it could be time to try a natural acne cure. Many people are skeptical about the efficacy of natural acne cures, especially when those that have been prescribed to them by their doctors or dermatologists have failed to make an appreciable difference to the condition of their skins. However, there are excellent reasons why a natural acne cure may actually prove to be more effective than prescribed acne treatments. For starters, medications that you buy over the counter or by prescription don?t address the root cause of the acne problem. They generally work by acting on the skin only, but the skin is only one factor in acne formation. By treating the skin and ignoring the underlying factors, you’re actually fighting a losing battle. Whilst using the medication your skin may clear, but after ceasing treatment the acne almost inevitably returns. The fact is, that acne often has a reason that goes beyond the skin alone. This is why following such advice as keeping skin and hair clean, and using topical medication, doesn’t have the desired effect. However, there are other myths that are associated with acne, such as: eating chocolate causes acne, eating a diet high in fatty foods causes acne and others. Have you ever wondered why your friend who eats a lot of junk food never gets pimples and yet you do? The truth is a lot more complicated. In people prone to acne, things like junk food may exacerbate the problem, but they’re not the cause in and of themselves. I searched for a natural acne cure for some time. I followed common sense advice such as drinking plenty of water, avoiding fatty foods and too much chocolate. I made sure I got plenty of exercise, and also tried to get enough sleep at night. While on this regimen I found some improvement in my skin, but it just wasn’t enough. It took a lot of research to find the answer, which I got from a book called Acne Cured the eBook. While skeptical that I’d find out anything I didn’t already know from yet another book, I decided to give it ago anyway, and I’m glad I made that decision. There is no overnight miracle cure for acne, but my own experience, and that of others, have shown that there are natural acne cures out there. It’s often just a matter of understanding how our bodies work, and what makes us prone to acne. Obviously, everyone is different, and that’s why different people get different results with the same treatment regimens. What worked for me, may not work for someone else, but I know plenty of people who have achieved success in ridding themselves of acne for good with natural acne cures, and I’m glad I’m one of them. If you want to cure your acne for good, click over to Acne Cured the eBook and find out how Jennifer Carlson finally cured the acne she?d suffered from for over 15 years. Learn more about acne and acne treatments by visiting her website Acne Medication and Treatment.
By: Jennifer Carlson
Friday, November 30th, 2007
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Effective Home Remedies for Diabetes
Diabetes is one of the most common disorders in which either the pancreas produces insufficient amounts of the hormone insulin or the body cells become resident to the hormone?s effects. Managing diabetes is not very tough if you are quite sincere to your health. Plan your routine and diet and you will wonder how easy it is to tackle diabetes. 1. Eat green vegetables, coriander, cucumber, cabbage, coconut, chenopodium album (bathu), creeper of pumpkin, cucumber, cabbage, bitter guard, carrot, tomato, lemon, radish, onion and ginger. 2. Eat fibre rich food like apple, figs, guava, lemon and orange. Grains rich in fibres are barley, oatmeal, maize, wheat flour, jowar, bajra, whole wheat, rice flakes, refined wheat flour (without husk) and puffed rice. Other sources of fibre are coriander seeds, cumin seeds, dry pepper and turmeric. 3. Soak 90-100 seeds in 250 gms of water in the evening. Mash them in morning, sieve in a cloth and drink mixture regularly. Take daily for two months to cure diabetes. 4. Take juice of bilva and parijataka leaves in equal parts for natural remedy of diabetes. Take two teaspoons of it twice a day. 5. Eat grapefruits regularly for diabetes natural remedy. 6. Boil 3-4 fresh leaves of mango tree in the morning and drink. It is also very effecting in curing diabetes. 7. Take soyabean in your diet. It does not contain sugar and is a good source of energy for diabetes. 8. Do regular exercises to reduce the chances of developing coronary artery disease and also improves control over diabetes. 9. Avoid exertion and always try to stay free from tension. 10. Avoid sweets, chocolates, rice, banana, grapes, mangoes, dry fruits, oils, cakes and pastries. 11. Drink half-cup karela (bitter gourd) juice daily. It is an effective natural home remedy for diabetes. 12. Avoid drinking alcohol (including beer, gin, wines and whisky). 13. Lower your fat intake for obese diabetic patients. Do regular morning walk and exercises to reduce weight. 14. Avoid infections, burns and injuries as they develop ketosis in such stressful conditions. Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program. Copyright ? Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active. Read more about Home Remedies for Diabetes. Also know some effective Home Remedies for Sore Throat. Visit Natural Cure Health Guide to find some easy and effective Home Remedies for common ailments.
By: Nick Mutt
Friday, November 30th, 2007
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Boost Your Afternoon Energy Lose Weight
Do you feel tired in the afternoon after lunch? Here’s how to beat that slump and boost your energy and metabolism, while helping your weight loss program at the same time. So in order to have a productive afternoon, you have to set the scene in the morning. Now after your high-protein, no-sugar, alertness-improving lunch… Step 1 - Schedule the right tasks for after lunch If you have the luxury, make sure that you are doing the right mental taks at the right mental time. If your energy is naturally low after lunch (and not because you ate poorly), then use this time for correspondence (phone calls, emails). If your energy and mental alertness are high, then tackle your major projects after lunch. Step 2 - Water & Creativity Boost your creativity with the sound of running water. Another expert chimes in… “There’s research showing the sound of water does increase creativity. I listen to this website on my computer while I work.” Stephen Holt, ACE personal traine of the year, 2003 Step 3 - Take more breaks from your desk Day after day I see men and women that have been chained (figuratively, of course!) to their desk for 2, 5, 10, and even 20 years. With each additional year, their postures worsen, they tighten up more and more, and they lose their mobility. Just look at ourselves, hunched over our keyboards, and clenched forward in our driver’s seats. Tight. Tense. Tired. We need to move. So get up at regular intervals and move around. Once per hour. 1 minute is all it takes. You’ll feel more energized. And even if you are really getting the afternoon energy slumps, and you’re tempted to reach for sugar, caffeine, or both, stop! Hold off from these energy-suckers, and give some bodyweight exercises a try. A little exercise will get your blood flowing and help you with your concentration. I need this when I’m researching through journals. My favorite, of course, is the Y-squat, but the prisoner squat will also work. Step 4 - Late Afternoon Nutrition Keep your mind sharp by snacking on protein, healthy fats, fiber, and anti-oxidant rich berries. Some nuts, a protein shake, some berries, and a cup of Green Tea will keep you racing ahead in the mental marathon, while those that rely on caffeine and sugar will be miles behind due to mental cramping and crashing. Step 5 - Instant Stress Relief If you’re having one of those days, or just had a bad phone call, or disastrous meeting, then use exercise and breathing exercises to bring calm to your stressed out mind and body. A great exercise to release some tension from the upper back is the “Stick up”. Stand against the wall and slide your arms up and down in a “stick-up” motion. 10 reps and you’ll be ready to go again. Step 7 - Dinner You’ve made it this far, so continue to stick to the plan. Make your dinner from energy-supporting foods like lean proteins, fiber-rich fruits, and nutrient-rich vegetables. Step 8 - Quality time This is what it is all about, isn’t it? Spending quality time with your friends and family. Healthy relationships are essential to your health. Don’t turn on the TV, it will just fire you up and stress you out, leading to poor sleep. Find a way to relax. Yoga and other forms of meditation might help you. Check them out. Step 9 - Your workout I’m mentioning this now only because I know how much variation there is among workout times between y’all. Some exercise first thing in the AM, some at lunch, others after work, and even others still just before bed after the kids are asleep. So while there is no best time to workout, you can be sure that there is a best frequency…and that is consistently. No matter when you train, your workouts should leave you healthier, more energized, and more productive. Step 10 - Sleep The quality and duration of your sleep tonight is essential to your productivity tomorrow. If you are having problems sleeping, fix them! If it is light, noise, stress, or worries, fix these as soon as possible. If you can’t pin down your sleep problems to one factor, then keep a sleep journal just like you keep a training journal. This will help you identify your sleep-stealers. Dedicated to improving your life, CB Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
By: Craig Ballantyne
