The Benefits of Bicycling for Seniors

   Cycling is a great way for seniors to stay active and healthy. According to a WebMD article, cycling is an excellent endurance exercise that can help prevent diabetes, colon cancer, breast cancer, and heart disease. It can also help treat arthritis by keeping your weight in check and strengthening the muscles around your joints. Cycling can also improve your mood and memory by increasing blood flow to your brain.  

If you’re new to cycling, it’s important to start slowly 

Beginners: Start with 10-15 minutes per session, 2-3 times weekly. Gradually increase the duration to work up to 30 minutes per session.

Intermediate: Aim for 30-45 minutes per session, 3-4 times per week. It can increase to 60 minutes as possible.

Advanced: 45-60 minutes per session, 4-5 times per week is ideal. More experienced riders may aim for 60-90 minutes.

  It’s important to start slowly and build up your strength. If you’re new to cycling, you should also make sure you have the right bike for you. Forbes Health has a great article on how to choose the best bikes for seniors 1.

  Remember to consult with your doctor before starting any new exercise routine. Happy cycling! 🚴‍♀️🚴‍♂️

Stay Healthy

M.N.Curry

You're Never Too Old to Exercise

  Staying active is important for older adults to maintain their health and independence. Here are some tips to help them stay motivated to exercise:

 -Make it fun: Try to find ways to make exercise enjoyable and interesting. Some people like to walk on a treadmill at the gym, while others find that kind of activity boring. Be creative and try new activities to keep your interest alive. Do things you enjoy but pick up the pace. Do all four types of exercise — endurance, strength, balance, and flexibility. The variety helps keep things interesting!

- Find ways to fit exercise into your day: You are more likely to exercise if it’s a convenient part of your day. Try exercising first thing in the morning or combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores.

- Make exercise a social activity: Many people agree that an “exercise buddy” keeps them going. Take a walk during lunch with coworkers or try a dance class — salsa, tango, square dancing — it’s up to you. Use family gatherings as a time to play team sports or do outdoor activities.

- Keep track of your exercise progress: The best way to stay motivated is to measure and celebrate your successes. Make an exercise and physical activity plan that works for you and track your daily physical activity. Find new ways to increase your physical activity and keep track of your monthly progress to see improvement.  If you need any inspiration, google Dick Van Dyke who as of now is 97 years old and has some good advice for you to stay active.

Stay Healthy

M.N.Curry

Exercise and Cellulite

Exercise and Cellulite

  When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.
By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than ever, brimming with energy and glowing with good health.

  What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.
  The same thing goes with cellulite. Most people tend to think that cellulite is only present in people who are obese. That is why they sometimes associate cellulite with fats and obesity.
Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, many people have cellulite but are not fat at all.

  In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulitis.
  However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.
  For this reason, women are more prone to cellulite than men. That is why women need to be more careful with their bodies as they have higher chances of accumulating cellulite.

  Fats and Cellulite

  With the many cases of obese people having cellulitis in their bodies, most of them believe that their cellulitis is caused by being too fat. Even though not all those who are obese develop cellulitis, being overweight can really trigger the development of cellulite. This is because too much fat under the skin tends to push the connective tissue creating a strain on the skin. Thus, cellulites forms.However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.  So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats to avoid cellulite development. How? Start an exercise routine program.

 Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.
Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up to 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week. Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting a doctor. Resorting to this kind of activity will only make the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he accumulated. The problem is that he lost those connective tissues rather than excess fat. For people who are prone to cellulitis, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to lose those cellulite, it would be better to lose those fats first. The idea is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.
  It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite-free body, always engage in an exercise routine.

Stay Healthy
MN Curry

Exercise and Type 2 Diabetes

  

  One of the most undemanding and most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare, in general, is exercise.
Despite that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

  The Weight of Exercise

  Everyone should exercise, yet health experts tell us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.
  The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

  Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

  The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.
  However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.
  For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have a bigger chance of accumulating type 2 diabetes.
Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

  The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your healthcare provider. If you have cardiac risk factors, the healthcare provider may want to perform a stress test to establish a safe level of exercise for you.

  Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk of further blood vessel damage and possible retinal detachment.
  If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

  For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot. As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

  Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising for a healthier, type 2 diabetes-free life. The results would be the sweetest rewards from the effort that you have exerted.

Stay Healthy
MN Curry

Staying Motivated to Exercise

  Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise to lose weight will hang about.

  This is what people who are overweight should learn to understand. However, even if it so easy to set instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.
Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.
In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.
However, people who try to lose weight tend to believe that weight gain is likely to happen if they do not take forward-looking steps to stop it.

  The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

  But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

 
1. Have an explicit goal
A simple statement like, “I want to lose some weight,” is an ambiguous and indefinite statement. It will not the least motivate you to start doing exercises right away.
What is important is to be precise about your goals. It would be better if you would set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise both exercise and diet and not either of the two.
Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.
The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.
Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believe in what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to seeing the results in just a snap.

 
  The bottom line is that to stay motivated exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

Stay Healthy
M.N.Curry

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The Benefits of Cardio Interval Training

  In a long-term study of the health of the people in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before any symptoms appeared, epidemiological research could identify high-risk groups.
  Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.
Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

  These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

  If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

  If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?

  Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise or complete cardio interval training.
  The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

  Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.
  The why and how behind these statistics were best explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised had much better blood flow than those kept inactive.

  The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

  To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack — and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

 With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

 Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

  The general rule is that exercise helps reduce the risk of harm to the heart. Some researchers further attested the link between exercise and a healthy heart based on the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to a sedentary lifestyle alone.

Hence, by employing cardio interval training, you can absolutely expect positive results not only in areas that concern your cardiovascular system but in the overall status of your health as well.
  This particular activity that is definitely good for the heart is a cycle of “repeated segments” that is of an intense nature. In this process, there is an interchange period of recuperation. It can both be a comprehensive activity and moderate motion.

  Consequently, the benefits of merely engaging in this kind of activity can bring you more results than you have ever expected. 

These are:
1. The threats of heart attack are lessened, if not eliminated
2. Enhanced heart task
3. Increase metabolism, increase the chance of burning calories, therefore, assisting you in losing weight
4. Improves lung capacity
5. Helps lessen or eliminate the cases of stress
Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

Stay Healthy
MN Curry

Quick Tips to Boost Your Metabolism

                                                                                                                                                            

 There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

  There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines for getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advanced exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

　
2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood sugar. Additionally, progressive exercise 2-3 times a week should be done in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body system's operations to decrease its speed and produce unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans, and whole grains.

  Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

To Your Health,
　
Mike Curry

Admonition to myself: 11-hour workdays boost heart disease risk.

                                                                                                                by Dr. Jeffrey Lant

  Achtung! I am writing this article for myself... and for the legions of ultra-busy people who work 11 hours a day or more. We are the people who keep the world going... but to be able to do so, we need to stay healthy and alive.

On April 6, 2011, Bloomberg News reported that we were at risk and needed to take immediate action to minimize the problem.

The facts.

  Adults who worked 11 hours a day or more had a 67 percent higher risk of developing coronary heart disease than those who worked eight hours, a study in the Annals of Internal Medicine reported (April 5, 2011). The researchers also found that by adding working hours to a standard heart attack risk assessment model, they could increase the accuracy of heart disease predictions by 5 percent.

Heart disease is the nation's leading killer.

  According to the National Institutes of Health, heart disease is the nation's leading killer. More and more people succumb to it because more and more people are working more and more hours, making ours the least leisured generation ever, the one with the greatest challenges and risks.

Remarks by Mike Kivimaki, the project lead researcher.

  Current evidence on coronary heart disease prevention emphasizes the importance of focusing on the total risk rather than single risk factors. "People who work long hours should be particularly careful in following healthy diets, exercising sufficiently, and keeping their blood pressure, cholesterol levels, and blood glucose within healthy limits," said project director Kivimaki.

  Srihari Naidu, director of the Cardiac Catheterization Laboratory at Winthrop University Hospital, Mineola, New York, said these data show that how people live -- their stress levels, sleeping, eating, and exercise habits -- can affect their risks for heart disease. "The choices we make in our lifestyle may have consequences," Naidu said.

Study details

  The research followed 7,095 civil service workers in London who were aged 39 to 62 at the start of the trial. They were screened for heart disease every five years. The study found that 192 people developed heart disease over 12.3 years of follow-up. Those who worked 10 hours a day had a 45 percent higher risk of heart disease than those who worked seven to eight hours.

Self-talk for myself.

  If you're one of those people who work 10 hours plus a day, listen up. I'm one of you.... and like you, I need to take such warnings with more seriousness. So, for me, you, I've created a list that I intend to keep right next to my computer. You should, too...

1) Don't ignore this warning, the way you've ignored previous warnings.

  You're no spring chicken; you're getting older... and if you want to get older still, don't just read these survey results... LIVE THEM!

  The plain fact is, that researchers have known for a long while the risk factors causing heart disease. You've seen, what, a few dozen warnings... and managed to ignore most of them, not the least of which comes from your physician as he urges you for the umpteenth time to stop smoking.

  Personal note: I don't smoke cigarettes, and never have. That's a must for all those who value life over nicotine.

2) Get up and boogie.

  I spend my entire, extended work day at the computer. To force myself to get up, I keep a list of peppy, jump-up music readily at hand. Who doesn't want to get up and boogie when the song is Michael Jackson's "Don't Stop 'til You Get Enough".... or any other lively number that gets more than your feet moving.

Music on... jump up... and move that body.

  Okay, so you're not Fred Astaire. So what? Exercise and its benefits are for the do-er, not the watcher... and it's your heart we want to keep in tip-top shape.

3) Walk.

Make it a point to walk, briskly too, at least 40 minutes a day.

  Walk, too, every other chance you can... to the post office, the barber, to the local cinema. You know the advantages of walking; you've known them all your life. Now decide to do something. Leave the car at home... and walk.

4) Eat small portions more often.

  The obesity phenomenon which was once pretty much an American affair has gone universal with a vengeance. Heart disease and excess pounds are, we know, related. But you can start solving this problem... today... by eating more often throughout the day but eating less.

  Here, too, I bet you already know what to do... you just aren't doing it. So, vow to make changes now, exchanging those high-sugar, high-salt, high-fat foods for celery and company.

  Get over the "giving up" mentality. Replace with the "here's what I'm getting" mentality. What you get here is plain: more of the distinctly limited time which is the most important thing you can get. Getting more time is absolutely essential thing, and you have it within your power to get more of it.

Now for strictly work-related observations.

  There are many reasons for working 10 hours a day or more. You might have hefty bills to pay and need the extra bucks. You might like the finer things in life. You might think yourself, and actually be, indispensable to your business. You might even be one of those who works hard to avoid the turbulence of unceasing family problems. Whatever your reason... enough is enough.

1) Review what you do, everything you do. What is essential and what is merely desirable? It's time to find and jettison what you can. Put your daily work life and activities under a microscope and scrutinize them closely.

2) Got people who can help? Learn to delegate. No, these people will NEVER be as good at what you do as you are... but they're there and good enough to assist. Besides, they can learn. Cutting back on one task or another may give them the chance to show what they can do to help you even more.

3) Ask yourself how much good you really do in your 10th or 11th hour on the job, where the principle of diminishing returns applies.

  Can you legitimately postpone a task until tomorrow? Is the physical price you pay, the extra fatigue, not to mention cumulative health risks worth overworking today... when it could easily be done, and freshly so, tomorrow?

You determine your fate.

  The ancient Greeks believed that Clotho spun the thread of life from her distaff onto her spindle;   Lachesis measured the thread of life with her rod, and Athropos cut of the thread of life and chose the manner of a person's death.

  Now you have replaced them all... how much of life, even the matter of your death, is at the very least influenced by you. I want more of it... and I now vow to do everything to lengthen my thread, not curtail it. Will you join me? Lach Haim.

About the Author

  Harvard-educated Dr. Jeffrey Lant is the CEO of Worldprofit, Inc., providing a wide range of online services for small and home-based businesses. Dr. Lant is also the author of 18 best-selling business books. Republished with author's permission by M. N. Curry

The Hidden Dangers of Excessive Abdominal Fat

  Below is an article contributed by Mike Geary, Certified Nutrition Specialist and Certified Personal Trainer
 

  I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!


  Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self-conscious about showing off their bodies.

  However, what most people don't realize is that excess abdominal fat, in particular, is not only ugly but is also a dangerous risk factor for your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

  There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

  The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscles and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

  Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

  Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

  If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six-pack abs that everyone wants.

  So, what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

  The first thing you must understand is that there is absolutely NO quick-fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.


  The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

  I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise-combined group.

  Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people who attempt to get into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this every day at the gym.

  Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

  Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

  The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more, have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

  If you follow the guidelines, you WILL lose the belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe who actually apply the information I teach. If you apply it, the results will come. It's really that simple.

  The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into the old bad habits that gave them the excess body fat in the first place.

  I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY but also DANGEROUS.

  Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...

Train hard, eat right, and enjoy life!

Stay Healthy
M.N. Curry

　


　
　
　
　
　
　
　
　
　
　
　

The Weight loss Mind Set

  

  Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Maintaining motivation is the key to success if you want to reach your goal. 

  This is what people who are overweight should learn to understand. However, even if it so easy to set instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

  Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

  In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

  However, people who try to lose weight tend to believe that weight gain is likely to happen if they do not take forward-looking steps to stop it.

  The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

  But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

      Ways to Lose Big

1. Have an explicit goal

  A simple statement like, "I want to lose some weight," is an ambiguous and indefinite statement. It will not the least motivate you to start doing exercises right away.

  What is important is to be precise about your goals. It would be better if you would set some detailed number of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

  Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise both exercise and diet and not either of the two.

  Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

  Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

  The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

  It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

  Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believe in what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

  What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to seeing the results in just a snap.

  The bottom line is that in order to stay motivated exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

  Think healthy, stay fit!

    MN Curry