Monday, July 1, 2013

25 Ways Get 10 Mins Of Fitness Exercise-PT#2

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

Saturday, June 29, 2013

25 Ways Get 10 Mins Of Fitness Exercise-PT#1

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."

Every Stolen Moment Adds Up

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.

In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)

Friday, June 28, 2013

6 Easy Tips Healthy Dinner Out

Maybe you've wondered how you can lose weight while eating dinner outside on average contains more than 1,000 calories? Well, you do not worry! You can maintain yourself when eating out with just ordering the right menus.

Here are 6 easy tips for having a healthy dinner out:

The first, watch your drink, by not ordering alcoholic drinks that you lack. Occasionally try sipping iced tea sweetened with non-caloric sweetener, a diet soft drink, or water with lemon. You will be happy if I did that because you have to consider saving calories.

Second, choose a salad. One of the best salad menus you should have. Salad is not only going to charge you, also contains very little calories, even going to give a large enough dose of antioxidants that can be heart healthy. Make sure you ask the waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based. You also have the option of using vinegar and olive oil which is heart healthy.

Third, do not order an appetizer unless necessary. Did you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fats and Trans fats and calories. This is not a healthy way to start your meal.

The fourth, Choose the Right Kind Of Foods - Go for roasted and grilled rather than fried. Not only will it save you calories and fat grams, you'll also avoid Tran’s fats which are so common in fried foods. Instead, consider asking for a double order of vegetables with your meal. Very few Americans are getting 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding starch, you will reduce the calories and carbohydrate load. Also, stick to tomato based sauce of cream based and you'll enjoy saving enough calories. Lastly, ask for the sauce to be served in a separate dish on the side so you can control how much you eat.

The fifth,  Don’t Overeat - Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overeat.

Sixth, Say "No" To Sweet, Fatty Desserts - Instead, go for a dessert choice of low-fat or low carbohydrate such as a low carb cheesecake. This is a smart choice for the health conscious eater and still allows you to end the meal with a sweet note. If a healthy dessert option is not available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

Henceforth, if you would go to dinner, it helps you remember well above tips in mind. You'd be surprised how many calories you can cut from the following tips healthy dinner out.