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One of the more effective exercise workouts to help with weight loss and build your cardio endurance is one used by many sports trainers. It is called “High Intensity Interval Training” or HIIT. This training method uses short bursts of intense exertion followed by short periods of rest during an exercise session, as is apparently used in the ‘TurboFire’ cardio-conditioning program. The fat burning mechanism in our bodies, continues to burn fat long after the exercise is finished. It is very effective for those whose objective is to lose fat and improve their cardio.
HIIT Training Methods
There are several different High Intensity training methods out there. One method is based on timed interval training, another is based on heart recovery time, and the third method mixes up the interval times within one workout and is called Fartlek. One of the bonuses of HIIT is that you do not have to go out and buy a lot of expensive equipment. A watch or combo watch and heart monitor and a good pair of shoes is all you need. Fancy outfits are definitely optional! A pair of comfortable shorts or loose pants and a T-shirt work really well.
The constant among all three methods is:1. incorporating at least a 5-10 (10 is best) minute warm-up and cool-down, 2. performing one interval as intensely as you are able followed by an interval of a lot less intensity,3. advising that if you are gong to try the benefits of HIIT you consult your Doctor first.
A Word About Warm-Ups
Warm-ups prepare your body for the upcoming more intense exercise. Perform light, stationary running, windmills or a brisk walk to literally get the body warmed up, and THEN do some static stretches and hold them for 20-30 seconds. It is believed that this will help prevent muscle and joint injuries.
Cool-downs are basically the reverse. After you finish you exercise routine you may continue it using less exertion or you may want to do a slow jog or something similar for a few minutes. Then a series of stretches as you did in warm-ups. Stretching helps to relax your muscles and restore them to their resting length, and improve flexibility (the range of movement about your joints).
I’m Not Real Fit Yet …
This form of exercise is undeniably tough. You are expected to go ‘all-out’ (the work interval) and then slow down (the recovery interval). Depending on which method you use will determine the mode of recovery; it may be a definite timed recovery, heart recovery based or simply on how you are feeling (Fartlek). The degree to which you recover during the rest interval will determine the number of repetitions you are able to perform. The better your aerobic fitness the more reps you will be able to do. If you are a beginner just do what you can.
How Effective Is HIIT?
HIIT training has rapidly gained support over the last ten years as a very effective means of achieving weight loss and cardio conditioning. The following quote from a research project believes this form of exercise sees results faster than other forms of less intense exercise: “New research from McMaster University in Canada shows that short term, high-intensity interval training on a bike can also provide you with all the health and fitness benefits of exercising less intensely for a much longer period of time.” (The Journal of Physiology, March 2010)
A Fire Drill?
One of the most recent exercise programs to be released is “TurboFire” led by noted motivator Chalene Johnson. It is a VERY intense set of DVD’s that uses music and a variety of movements along with “Fire Drills”. Yup … the fire drills are the HIIT part. Yet men and many women of all ages have and continue to use this program whether they are interested in weight loss, conditioning their heart, or both.

With the popularization of health knowledge, more and more people realize that, according to a scientific and effective fitness program for training, than to spend much more expensive to buy health care products practical. Hurry up, for his winter fitness program to develop a bar.Winter fitness program features.American fitness experts brown said that winter fitness plan has two characteristics:First, the winter weight loss fitness program should focus on to develop. Winter digestive functions strengthened, appetite, a lot of people in the winter to heaviest weight. On the other hand, when the consumption of heat in winter exercise is also great, a good season to remove fat.According to the reporter, in all the U.S. National Weight Control will thousands of members, each of them have a successful weight-loss experience of about 14 kg and have maintained weight loss for at least 3 years. In talking to reduce weight experience, members are considered, the winter is the record of the most key keep weight loss moments, and one of the most important means is sports.Secondly, the winter’s immune system down, easy to get sick, so another winter fitness program focuses on prevention through effective training to the disease. But, unplanned, irregular exercise not only can not physical fitness, also because of the body unwell and become ill.Dominated by aerobic exercise.Winter is cold, burst of anaerobic exercise can cause physical discomfort, and may even cause injury, so fitness and be sure to select the action when a smaller, larger calorie consumption of aerobic exercise. On specific projects, may vary according to age differences: young people, can be arranged running high-impact aerobics, which can consume more calories. Middle-aged can be arranged to go faster, jogging, climb stairs, low impact aerobics; the elderly can arrange walking, yoga, tai chi and other projects.Youth winter exercises may be appropriate to increase physical activity, time can be longer, such as running, than spring and summer, 10-15 minutes.Middle-aged general health in decline, not because not busy with work, fitness, and fitness program in the winter according to the amount specified activities.Developed during the winter after a good fitness program to achieve the best effect, the key is to adhere to, not because of the cold weather or snow would give up easily. The Texas woman university sports expert John Duncan recently did a survey also proof: athletic intensity is not the most important, have the law is the most important.Fitness choice in winter time.Winter spring summer fitness plan and health plan than there are two significant differences.First of all, time arrangements are very different, people of all ages to choose according to their physical condition to activity of the time period. Young people due to the strong physical ability to adapt to climate, good physique, physical recovery, fitness during the winter time can be scheduled in the morning and afternoon; elderly fitness in winter time should generally be selected in 14 points -19 points, their poor health, choose the highest temperature, with the sun time for fitness activities easier to open, to avoid bodily injury.Second, the fitness program on the selection of Sun during the winter and spring/summer season fitness plan is different. Winter stressed in the sun, while the spring and summer activities in the shade is required in order to avoid heat stroke. 800×600 Normal 0 7.8 Å 0 2 false false false EN-US ZH-CN X-NONE MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:nh<; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:”"; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:”Times New Roman”,”serif”;}
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Triphala, also known as Triphala churna, is an age-old Ayurvedic herbal powder which helps cleanse the colon, smooth the digestive system, and boost overall health. Triphala is a Sanskrit word that means “three fruits”. This is appropriate, given that this herbal powder is a blend of three different dried fruits – Indian gooseberry or amla, Bibhitaki and Haritaki. The three dried fruits are ground and mixed together, usually in equal parts. This is what makes the powder potent in antioxidants, hence these three fruits have long played an important part in Ayurvedic medicine.

Triphala is very popular in India and other parts of Asia, and its efficacy has resulted in its widespread use in the rest of the world, particularly for herbalists and other practitioners of natural medicine. The powder is readily available across Asia and is ideal for making tea or even sprinkling on certain savory dishes for a nutritious boost. With a broad range of antioxidants and organic compounds, including gallic acid, chebulagic acid, and chebulinic acid, this herbal mixture provides a wide range of positive health benefits for those who regularly use it.

Health Benefits of Triphala
Let us look at the most powerful benefits of Triphala in detail.

Lowers Cholesterol
There are notable levels of oleic and linoleic acid in bibhitaki and haritaki, which are known as “good” forms of fat. These fatty acids are able to re-balance your cholesterol levels and prevent excess deposition of plaque in the arteries, thus preventing the onset of atherosclerosis, heart attacks, strokes, and coronary heart disease. World-renowned wellness and Ayurveda expert Dr. Deepak Chopra and Dr.

Christine Tara Peterson, in their 2017 study (Journal of Alternative and Complementary Medicine) stated that Triphala helps reduce total cholesterol and corrects imbalances of the gastrointestinal tract as well as the cardiovascular system.

Skin Care
Studies have found a significant level of antioxidants in the Triphala blend including a number of different phenolic compounds that can neutralize the activity of free radicals and improve the health and appearance of the skin. Antioxidants can stop oxidative stress that leads to wrinkles, age spots, and other blemishes, while also minimizing the appearance of scars.

Immune System
Amla, one of the key ingredients in Triphala, is rich in vitamin C, which can stimulate the immune system and increase the production of white blood cells. These represent the first line of defense for the body, while also functioning as an antioxidant to reduce free radical activity within the body.

Growth and Repair
The active ingredients in amla and haritaki have both been linked to improved healing and repair of damaged tissues and cells in the body. This is likely due to the role of vitamin C in collagen production, which is required for all cells, tissues, muscle fibers and blood vessels.

Cancer
The presence of so many antioxidants within Triphala has sparked quite a bit of research into the herbal blend’s impact on cancer. The antioxidants have been shown to lower oxidative stress, reduce tumor growth and formation, and stimulate the immune system to eliminate excess free radicals that cause cell mutation. Research has thus far found promising results in both prostate and colon cancer.

Diabetes
Indian gooseberry has long been known to regulate the levels of insulin and glucose in the body, which is good news for diabetics. Even as just one of three components in Triphala, amla is able to improve the body’s insulin sensitivity and prevent the

dangerous spikes and drops in blood sugar that plague diabetic patients. However, excess consumption of this herbal mixture may actually increase blood sugar levels.

Detoxify the Body
One of the most well-known characteristics of Triphala is its impact on toxicity levels within the body. Research has found that the active ingredients in this blend are able to stimulate the liver and kidneys, helping to clear the body of accumulations of toxins and prevent excess inflammation in various parts of the body.

Digestion
Primarily used as a digestive stimulant, Triphala can reduce the occurrence of excess gas, while also reducing symptoms of constipation by stimulating normal bowel function. The spice is also used to repair a damaged or compromised gastrointestinal tract after infection or extended illness. This herbal preparation can clean out the digestive tract and colon, which allows for a normal bacterial balance in the gut.

Weight Loss
This herbal blend is known for improving fat storage in the body by preventing certain foods from being stored as fats. This can improve the speed of the metabolism and boost passive fat-burning, even when you’re not exerting yourself.

Nutrient Intake
Aside from optimizing digestion and eliminating constipation symptoms, Triphala can also improve the efficiency of nutrient uptake, which will increase feelings of satiety and prevent overeating. This can further help with weight loss efforts.

Vision Health
The antioxidants found in Triphala can also affect the rate of macular degeneration and the development of cataracts. In some preparations where Triphala is in liquid form, it is even mixed with other compounds to form an eyewash, intended to reduce blurriness of vision and soothe chronically red eyes.

How to Use Triphala?
Triphala is most commonly found in powdered form, with varying concentrations of each fruit in the three-part blend. This powder is frequently made into a rich and earthy tea, and only requires 1/2 of a teaspoon of powder to be mixed in one cup of hot water and steeped for 5-8 minutes. Due to the popularity of this herbal remedy around the world, it is also made into tablets, which guarantee even more of a concentrated effect on the body.

Depending on what type of Triphala you purchase, it may come in concentrated liquid form, which is likely a combination of the extracts from these three fruits. 20-30 drops of this liquid can be mixed into a glass of water or juice 2-3 times per day, specifically 30 minutes before bed if you are using the spice mixture for gastrointestinal issues.

We all need motivation to make changes in our lives. But some motivations can have short-term effects whilst other motivations can have long-lasting, life changing effects. This article takes a very quick look at how we can cut to the core of making the long-lasting, life changing decisions easier.

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Why do you want to lose weight? Do you want to make someone else happy? Your kids, your husband? The only way to lose weight in the long-term is to lose weight for you.

While some or most of this article might sound like pointless new-age psycho-babble, at its core are valid, solid ways of changing your life. Do not give in, it may well be a life changing experience.

Whilst these are all valid reasons for losing weight they may actually be the reasons why so many people fail to lose weight or lose weight but then put it all back on with a little extra just for desert. In order to understand long term weight loss we need to look at the nitty-gritty at how the mind works and how we become, and remain motivated, to do something.

When we want to change something about ourselves we need to look deep. Not just “Because the doc said I need to lose a few pounds” deep or “I want to look nice when I lie by the pool” deep. We need to look at where we are now, where we want to be and the difference between the two. That is where the deepness lies.

Ok, let’s take any weight measurements out of the equation and look at body size and shape. We might imagine ourselves to look a long way from the way we want to look. But how does that make us feel? Pretty miserable right. But that’s where your change begins – connect with the feelings caused by the difference between the two you’s. The discrepancy between the you now and the person you want to be is the reality and sometimes the reality hurts! The difference between where we are and where we need to get to needs to be bridged.

You need to imagine what it would feel like to be the person you want to be. Stop for a second and think about it. Close your eyes. Really think about it. Think about the person you want to change for. Because this is only a short article I will give you the answer you need to come up with.

The only person you want to change for is you. There are just so many reasons you could have come up with for changing. Kids, husbands, wives, parents, friends, pets, teams – the list is endless.

The only person you need to change for is you. If this sounds too selfish and self-centred for you then I’m sorry. However, the chance of you changing long-term for anybody other than yourself are minimal. If you think about it another way, what would make the person you are changing for happy? Would they be happier to see YOU happy or would they be happier watching you trying to make THEM happy? So if we want to change we have to look at ourselves and see ourselves as we really are. We need to look to the person we want to be. From then on the person you want to be is going to be the person you are.

If you want to lose weight you need to do it for yourself, no-one else. Not only do you get to be the person you want to be but everybody else gets the benefit of basking in the glow of your happiness and success.

Are you interested in formulating an exercise plan that will assist you to remain trim and help you to get thin? Studies regularly show that there are two basic types of exercise that are both extremely efficient and successful. Of course, it stands to reason that you must be motivated in the first place, and that is why therapeutic hypnosis can help solve your problems.

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If you’re like most people, you are interested in creating an exercise system that will assist you to remain healthy and slim. It may shock you to find out that research studies usually demonstrate that only two core kinds of exercise are useful — which suggests that you can’t just choose any type of exercise to become trim.

Due to the fact that so many people have trouble with the motivation to exercise, performing the most efficient kinds of exercise is imperative, since the less time you spend exercising – and the less time you waste on low efficiency exercise – the more likely it is that you will persist in your exercise routine and therefore achieve your personal weight and strength target.

Our first type of exercise which has been regularly proven to aid people to lose weight and get trim is progressive resistance. In brief, progressive resistance is one type of strength training. It functions by progressively ramping up the pounds lifted, the number of sets, and number of repetitions performed. As a result, your muscles are never strained or subjected to damage – instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that has been scientifically studied is cardiovascular training. This is any type of exercise that gets the heart rate up to 60 – 85 percent of its maximum rate. Some kinds of cardio training may involve jogging, jumping rope, aerobics, or treadmill, among other types of exercise, but it is your choice.

Although progressive resistance and cardio training by themselves have been found to be very efficient forms of exercise, scientists now know that performing both of these types of exercise is the best bet for success. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase overall endurance. According to a recent scientific study, exercisers who used both cardio and progressive resistance during a two month time period lost 45 percent more weight than exercisers who did cardio training or progressive resistance alone.

Just as important as the type of exercise you perform is, the way in which you exercise is also important. It probably will be unsurprising that being consistent is the name of the game. Exercising inconsistently may strain your muscles and will probably not aid you to build strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most scientists, the best regime is to exercise for forty minutes to an hour three to five times per week.

Unfortunately, it turns out that for a significantly sized subset of the population, getting sufficient exercise is not as easy as attending the health club a few times every week or listening to what scientists claim. For this group of people, the motivation to exercise is the primary issue – this group of people simply doesn’t have the motivation to go to the gym. Actually, they might resist any and all exercise, to the point of severe anxiety.

Nobody knows what percentage of the population suffers from problems with the motivation to exercise, but scientists say that up to 20 to 40 percent of people claim that they “hate” or “dread” exercise. An even larger percentage of people might have more mild problems with the motivation to exercise, finding that even though it is simple enough to commit themselves to an exercise regime for a week or two, motivation eventually degrades, leaving them where they were initially – unhealthy and heavy.

If you are one of these people who struggles with the motivation to exercise, the good news is that there are some easy strategies to deal with the struggle. In a recent research study, volunteers who needed to start an exercise program were provided with a brief learning program that aided them to decide on the right kinds of exercise, were provided with a therapist who specialized in exercise motivation, and were given a brief course in hypnosis. After six months, they were asked to evaluate their progress. It turns out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group.

If you have an interest in this study, it might make sense to look into locating a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, build the motivation to exercise, and reinforce the creation of good habits. One more choice for exercise motivation is self-hypnosis – which is a simple and inexpensive process that often helps people take control of their own inborn abilities to be motivated.

Hypnotherapy and self-hypnosis are risk-free ways of increasing motivation that have been proven to provide success in the case of exercise motivation. Hypnosis works by using hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a good choice for the exercise adverse because it can help increase the drive to get trim and lose weight easily and effectively.

Are you tired of the yo yo effect? These simple 5 steps can help you KEEP the weight off once you do lose it

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Why do some dieters suffer the endless frustration of losing and then gaining weight again and again, while others lose weight and keep it off forever?

And we know you don’t want to be the latter group?

Here are 5 very simple tips successful dieters implement – and you can easily adapt these good habits yourself.

1.) You know that old conventional wisdom that goes “The scale doesn’t matter when you’re dieting”? For a long time experts scorned the idea of frequent weigh ins, pointing out that the scale can be inaccurate because of fluctuations caused by water weight. Remember, muscle weighs more than fat. So if you’re exercising you may be gaining muscle and that will throw the scale off.

However, it turns out that weighing yourself every day is actually an excellent motivator for dieters. A study in the Annals of Behavioral Medicine found that dieters who weighed themselves every day lost the most weight, and kept it off more successfully, compared to a group of dieters who did not weigh themselves regularly.

2.) Keep a log of everything you eat. When you log everything you eat you will feel MUCH more guilty when you cheat because you have to see it and read it.

3.) Do at least 1 15 minute activity everyday. ANYTHING. Walk your dog, go jogging, do tae bo. Most of us work at desks and sit at home all day – then do it at least three times a week. You will lose weight quicker and this is one of the big contributors of keeping the weight off.

4.) Plan ahead. If you are going out to dinner with friends or to a holiday office party or even to the movies, what are you going to do when hunger pangs hit? Eat something before you go and decide BEFORE you get to the party or movies.

5.) Schedule the occasional indulgence. Most weight loss experts suggest and encourage a cheating day. When you get to eat some pizza, brownie or some ice cream at some time in the week your chances of ditching your plan is much less likely. This can also be a day when you throw in some more activity.

For those of you out there who believe that you can only lose weight through fasting, you cannot be more wrong! Facts have shown that it is not how much you eat but actually what you eat that results in weight gain in most people. If you decide to eat correctly, you will surely be eating your way to weight loss naturally.

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In the developed world today, a whole lot of people seem to be struggling with a particular challenge common to them all and that is the issue of how to lose weight so as to live a healthier life. In the same vein, a good number of the people concerned tend to believe that the only way to lose that excess fat is by starving themselves or fasting. Nothing can be further than the truth in this case. It has been proven by the experts that one can achieve weight loss naturally through correct dieting.

In order to lose weight naturally, the main thing one has to keep in mind and practice is to eat wisely, take enough water and do some regular exercise. This combination of actions will surely help you get rid of that unwanted fat as well as give you a fitter and sexier physique.

It is pertinent at this stage to note that when I talk of losing weight naturally through correct dieting, I am not talking about some very strict diet but simple ones that can be found in some cook books such as the Metabolic Cooking. I am also not talking about a particular diet for the whole day but an intelligent mix of recommended diets that will end up giving you a healthier body through weight loss.

I suppose that at this stage some of you out will want to know exactly how to eat wise and reap the benefits of losing weight naturally in the shortest possible time. It is not rocket science but simply doing what is right as already suggested. For an example, the diet experts claim that our ability to shed fats is eighty percent correct dieting and twenty percent how much exercise we give to our body. This also means that you need to steer clear of that attractive and sweet junk foodstuff you have been destroying your system with only to go back to the gym to try to burn the fat you got from wrong dieting practice.

Another important aspect of correct dieting is the issue of the water intake level. It is a fact that taking a good amount of water on a daily basis helps in ensuring a clean body system. As a matter of fact, the experts have made it abundantly clear that in order to keep our body system in a clean condition we need to take as much as sixty ounces of water daily. This is much better than the sugary drinks that many people use to replace water in their diet. It is recommended by medical experts that every adult should drink at least eight glasses of water in order to enjoy a healthier life devoid of obesity.

In summary therefore, anyone who wishes to enjoy the benefits weight loss simply needs to combine a correct diet with a good water intake and do some exercise. That also means such a person needs to as well avoid taking junk food and replace that with the consumption of lots of fruit and vegetables. When fruits are added to your meals, it is easier for you to ward off the cravings for sweet since you are ingesting natural sugar instead of the artificial one. You are advised to take fruits such as oranges and or apples in between your meals as a means of eating your way to weight loss and good health.

You can begin to lose weight by reducing your stress level. Here’s how!

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There may be many reasons why you engage in the behavior of overeating. Overeating helps some people gain a sense of control over their lives. Other people overeat when they are stressed or upset. Think about the times that you have had a binge eating session? What was the motivation behind it? Do you turn to food when you are upset or have a stressful day? Do you find a sense of comfort in the food that you eat? If stress is a major factor in your eating habits, finding ways to help reduce stress can help you lose weight.

1. Find a Support System

Having people that you can rely on is a great way to start reducing stress. Call on your friends or family when you are in a stressful situation. They can be a great source of advice or just a shoulder to cry on. Sometimes going out with work friends after a long stressful day can work wonders to melt the stress that you feel. We all need to rely on our friends and family at some point. Being able to talk about your stress is a health alternative to overeating.

2. Post Positive Mantras

Think about the negative comments you make about yourself when you are feeling stressed. Most people struggle with negative self-talk at sometime in their lives. Begin to challenge your old ways of thinking. Replace those old thoughts with positive thoughts that will help you push through stressful times. If a long stressful day at work leaves you thinking that you are “no good at my job”, change your thoughts. Think about how hard you worked today. You put in your all and achieved a goal you had set. Whatever your new thoughts are going to be, post them around your house. This will help you stay focused on them even when you are headed for a stress out moment. Thinking positively can help curb overeating.

3. Find Time to Relax

It is important that you take a few minutes everyday for relaxtion. There are many different things you can do in order to relax. If you had a busy day at work and spent the evening running errands, take a long soak in a tub. If you find yourself working late one night, close your office door and read a chapter in a book. On the weekends, go for a walk around a nature trail. The activity can last five minutes or five hours; the important thing is to take some time to relax.

4. Meditate or Journal

Another great way to reduce stress is to be alone with your thoughts. This can help you sort out what is going on in your life in a healthy way. One way to do this is to meditate. Another way is to write in a journal. Writing in a journal is a great way to begin organizing your thoughts about the stresses in your life. Dealing with your stress in this productive way makes it less likely that you will overeat.

5. Listen to Your Body

Stop beating yourself up for overeating. Move forward into a new way of thinking about eating and food. By listening to your body, you will learn when your body is telling you it is full or hungry. Know the signals that your body gives off in order to begin recognizing the difference between hunger and emotional eating. You can pull through this struggle and be on your way towards a natural weight loss.