How To Build Muscles in Women Over 45

After 40, some women begin a sedentary lifestyle and become less active. It is a natural thing for women to lose lean muscle mass after age 40, especially if they stop exercising. To get back in shape and build muscles, women in this age group should do strength training to start building muscles again, improve their coordination and balance and prevent osteoporosis.

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How To Avoid Being Super Skinny

When it comes to weight problems, the first thing that comes to mind is a fat person. Having weight problems doesn't always mean being overweight. A percentage of people who have weight problems are too skinny for their height. Some people are just not able to gain weight no matter how much they eat. Another problem with skinny people is that some of them appear to be skinny but the percentage of their body fat is high.

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How To Choose Exercise Resistance Equipment

Resistance training is a form of strength exercise that is traditionally popular for athletes. Many people confuse it with bodybuilding, weightlifting or power lifting thereby giving them the impression that resistance training makes the body grow bigger. However, resistance training is simply a form of exercise involving some external resistance, which could be the person’s own body weight or equipment that causes the muscles to contract against it with the intention to increase tone, mass, strength and endurance. The equipment could be dumbbells, weights, resistance bands, exercise loops or cables, machines, and/or other exercise resistance equipment specially designed and intended for strengthening muscles and achieving a healthier body.

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Exercise For Physical Health

The positive benefits of physical activity has been extolled throughout western history. Scientific evidence supports the long standing theory that there are benefits to physical activity as related to good health and has been accumulating and documented since 1900 and more specifically the last half of the 20th Century. It has become well known that vigorous exercise has a very beneficial effect on a person's overall health, especially the cardio respiratory system.

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Polar Heart Rate Monitor Watches Improve Physical Exercises

The heart compensates for all the activities that you do. It increases its rate or beat if required to deliver oxygenated blood to the vital organs of the body. Regular exercise is one way of strengthening your cardiac muscles in order to endure any kind of activity. However, there are certain things that you must remember before you will try to undergo different kinds of exercises. You need to consult your doctor whether your body most especially your heart will endure the activities that you want to do. Aside from that, you can use a polar heart monitor in order to track down the activity of your heart while having exercises.

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Physical Exercises to Keep Stress at Bay

As stress levels rise more than any other time in the history of humanity, stress management techniques come handy. It is important to know the level of stress in your mind and the source. The source can be too many duties to take care of at home or work, less finances and lots of expenses or relationship issues. In other cases, the lack of finding a moment to cool off and rejuvenate leads to tension in our life, minds and bodies. Stress causes havoc such as interfering with ones patterns of sleep and reducing the ability of a person to deal with creeping issues that are a hazard to the overall health of a person.

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Creating Safety for Children Results in Whole People

Recently I received some follow up correspondence from a man and his wife that I've been coaching for a while. The conversation was noteworthy because it indicated a continuing effort on their part to internalize specific teachings and practices, which is a very positive indicator for growth and development. I liked the content enough it just seemed natural to share it.

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How To Burn Upper Body Fat

Some people are simply blessed with a good physique and can even improve it with minimal work. Some people have problems only with the upper parts of the body. Everything else waist down seems to be perfect but the arms, the torso, and the stomach are just not balanced with the rest. In order to improve your looks if you have this problem, learn how to burn upper body fat. Here’s how:

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How To Build Muscle

Do you wish your body was rock hard, or maybe just toned and healthy? If so what you really need is to build muscle to improve your physique. The good news is that anyone can build muscle if they are willing to develop a routine and work hard to achieve the goal.

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How To Choose the Right Style Home

Homebuyers often confuse one style of home for another. When searching for your next home or trying to determine the style that matches your needs, it's important to know the different styles of homes available and on the market. Below is a breakdown of the many styles and their descriptions.

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How To Overcome Tinnitus Noise So You Can Sleep

It’s almost impossible to sleep while you’re continuously hearing loud ringing sound inside your ears. You’re lucky enough to fall asleep despite your tinnitus. But you can’t expect to continue being asleep with that loud ringing noise. Well, those sleepless nights are surely part of having tinnitus. Almost all sufferers of this symptom would never have a good night’s sleep until they learned some good techniques on how to fall asleep and continue sleeping despite the loud ringing noise.

The following are some of the tips you can use to overcome tinnitus noise so you can sleep well:

• Exercise. Physical exercise helps increase the quality of our body’s blood circulation. This also helps in getting rid of toxins and properly feeding nutrients to the body and brain—yes, that includes the auditory passage to the brain. Regular exercise helps you relieve stress and combat stress. This is very important in getting a good night’s sleep whether you are suffering from tinnitus or not. “Regular” exercise here means at least three times a week of at least 20-minute workout. Besides helping you sleep well, exercising has lots of healthy benefits to offer. It may take some of your precious time but exercising surely is a good investment for a good health.
• Tinnitus masking. Use a tinnitus masker to get rid of the ringing sound. This device can fit within your ear canal and there, it will emit the ringing sound and help you fell asleep.
• Tinnitus instrument. This is similar to the tinnitus masker only that it is a combination of tinnitus masker and hearing aid. This instrument can amplify the outside sound and then produce a sound that can distract the internal ringing sound.
• Other sounds. Staying in a very quiet place will make the ringing more audible. Creating other sounds will lessen the ringing. The sound of your air conditioner is enough. But you can try to play a soothing music, too. The music will distract the ringing and will help your way to a soothing sleep. Natural sounds are okay to overcome tinnitus noise, too. According to a recent research, sounds of falling or running water are the best way to overcome the tinnitus noise.
• Herbs. Certain herbs are popular for encouraging sleep despite the tinnitus sound. Black Cohosh is among these herbs. This eases any pain you feel and can help you relax. Chamomile is a great alternative for Black Cohosh because of its relaxing and soothing nature. You can try Gotu Kola also. This herb is known for its calming effect while improving circulation. Valerian Root is worth trying as well. It can help you get to sleep by easing muscle tension and nervous tension.

Taking sleeping pills can help you sleep despite the tinnitus noise. But it is recommended you try all the tips above before taking sleeping pills. The tips above have no serious side effects unlike sleeping pills that are known for their side effects.

If after taking sleeping pills and you’re still not okay, consulting a doctor is already necessary. You can’t tell how bad your tinnitus noise is until you see a doctor. Your doctor will help you determine the root cause of the tinnitus noise so you can finally have it cured and again, have a good night’s sleep.

source

http://www.howtodothings.com/health-fitness/how-to-overcome-tinnitus-noise-so-you-can-sleep

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How To Learn Power Yoga Exercises

Yoga is considered one of the most beneficial exercises for both the body and the mind. Not only does it build physical strength and improve flexibility, but practicing yoga can be calming and stress relieving, important considerations in today’s rushed world.

Power yoga also called Ashtanga yoga, is often practiced by serious athletes. Unlike gentler forms of the exercise that strive for physical, mental, and spiritual benefits, power yoga stresses strength and stamina, with far less focus on meditation. Many people underestimate the ability of yoga exercises to transform one physically, but those who are familiar with power yoga understand that it can be a valuable addition to a healthy workout plan.

Step 1

A word about Ashtanga… Ashtanga, or power yoga, involves working through a progression of postures intense enough to produce a great deal of heat and sweat. This profuse sweating is said to aid in detoxifying the body by drawing impurities from the muscles and organs, resulting in improved circulation, a clear mind, and a strong, lean, energetic body.

Step 2

Take a class. One of the best ways to learn power yoga exercises is to enroll in a class. When led by an experienced teacher, students learn to perform the poses in a safe and appropriate manner and are also able to reap the many benefits of yoga, beyond the physical. When fully encompassed, yoga can be life-changing, altering the way that a person deals with their world by showing them how to control their minds as well as their bodies.

Step 3

Shop for yoga DVDs. The popularity of yoga, in its many forms, had led to a big increase in the number of good quality instructional yoga DVDs on the market. If you are a beginner, it may be wise to look for DVDs that are either geared especially for those new to yoga or those that offer instruction for various levels of experience. A quick internet search can help you to find those that have been rated well by users, helping you to avoid throwing your money away by purchasing an exercise DVD that is either poorly made or otherwise low quality.

Step 4

Stroll through a bookstore. There are a number of good books available on yoga, many offering detailed sketches or clear photographs to help you properly perform the poses. Look for books that include ample commentary and that offer tips for reaping the many benefits of practicing yoga.

Step 5

Practice makes perfect. As with all things, the more time and energy that you dedicate to learning and practicing power yoga, the better you’ll do. It can take a while to build the strength and stamina needed to complete Ashtanga workouts, especially if you are out of shape, but if you keep at it, you’ll soon find that you are feeling stronger, calmer, and healthier than ever before!

source

http://www.howtodothings.com/health-fitness/how-to-learn-power-yoga-exercises

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How To Mend Broken Family Ties

They say you can choose your friends, but you cannot choose your family. But your friends can choose to leave you, and in tough times, it is your family who stays with you, no matter how much they disapprove of your actions. At the end of the day, it is the family that keeps you company, they are the ones who believe in the best in you. For families who have drifted apart because of a fight, a crisis or because of distance, here are some steps you can take to rekindle the old times and re-establish family ties:

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How To Do Hyper Extension Knee Exercises

Engaging in sports is surely enjoyable. But the adrenaline rush could lead to injury. Many sports superstar hopefuls never fulfilled their dreams because of irreversible injuries. Among the common sport-related injuries is the hyper extension of the knees. This happens when the kneecaps receive too much pressure than what they can handle. Swelling, bruising, pain, and difficulty in walking are some signs of a hyper extended knee.
Fortunately, if physical movement causes hyper extended knees, physical movements through exercises can also treat the injured knees. Below are some exercises used for treating hyper extended knees:

Basic Hyperextension Knee Exercise

This exercise improves the lower back, which helps in treating the alignment of the affected bones.

• Lie on your stomach. Have an exercise mat for comforting therapy. Place your hands in front of you with your right hand over your left hand. Rest your chin on your hands. The rest of your body should be straight and relaxed.
• Inhale as you lift your hands up with your chin still over them. Feel how it is stretching your lower back. Hold on to that position for about three seconds. Exhale as you slowly lower your hands and chin. Hold it for about three seconds.

Repeat the exercise for about 12 to 15 times. The number of repetitions is enough to strengthen your lower back.

Standing Exercise

This is usually done to end a set of physical therapies for hyper extended knees.

• Stand on your feet. Your feet should be width apart. Rest your arms down beside you.
• Lift up all your toes. As you now stand on your heel hold on to that for about three seconds. Slowly lower your toes and hold that for about three seconds.
• Lower your body down by bending your knees a little. Keep your thigh muscles firm as you do this. Hold on to this position for three seconds.

Repeat the exercise for about five times.

Leg Extension

This is one of the traditional exercises for treating hyper extended knees.

• Sit on a sturdy chair with your straight back. Keep your back straight while resting on the chair’s back. Rest your feet flat on the floor.
• Lift one foot up about five inches from the floor. Slowly extend and straighten this leg but keep it bent a bit. Pause and count to three. Slowly bend your leg and then rest your foot on the floor. Repeat this step now with the other foot.

This exercise can be done with 20 repetitions as long as you take it slowly.

Reminders Before Doing Hyper Extension Knee Exercise

Do not attempt to do any of the above exercises without consulting your doctor first. You still need to undergo the first stage of your recovery. The duration of this exercise depends on how aggravated your knee is. It is best that you follow your doctor’s advice or you might just make your injury worse.
Applying ice on the knee during the recovery period alleviates swelling. Protect your knee from getting worse by wearing a knee brace.
Just be patient with your condition. You can recover sooner if you follow your doctor’s pieces of advice. Although exercising helps, doing it too early or overdoing it might only result to worsened condition.

source

http://www.howtodothings.com/health-fitness/how-to-do-hyper-extension-knee-exercises

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How To Plan Daily Workouts on an Elliptical Exercise Machine

Tired of the usual exercise bike? Burn more calories with an elliptical exercise machine! This elliptical exercise machine is a gift from the gods for those who want to combine the impact of running without having to hurt the feet too much with ground contact, while offering the body shaping the exercise bikes and static stretches can help achieve.

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How To Do Body Balance Techniques and Exercises

Taking care of our body involves several steps. Our physiological needs include food, shelter and clothing. These are important to ensure our survival. Secondary needs include family, resources and health. Our health depends on several factors. It mainly concerns how we take care of our bodies. One way to take care of your body is through physical exercise.

Physical exercise involves any activity that increases our body’s strength. It also helps boost our body’s resistance to disease. Exercise can also make our body flexible and agile. Being agile ensures our body’s endurance, coordination and balance.

Body balance is a low-impact exercise technique. It integrates slow-moving routines with breathing practices to increase muscle strength and flexibility. Body balancing is beneficial in a lot of ways. It is also a popular exercise for sports enthusiasts like gymnasts and golfers.

Here are some examples of body balance techniques and exercises.

• Ball exercises are one of the basic body balance techniques. A simple reaching, twisting and leaning with a ball in hand can be a great postural exercise.
• Breathing exercises are another effective way to promote body balance. They improve the body’s blood circulation and cell regeneration.
• Yoga is a classic form of body balance exercise. It is a traditional Indian discipline dated back to 900-500 BC. It a technique that involves meditation poses and balancing techniques to experience a higher state of consciousness. The practice of Yoga has several benefits. It can effectively increase flexibility of the body’s joints. It also detoxifies the body by gentle stretching. It can improve blood circulation, which also helps flush out the body’s toxins.
• Body Pilates is an exercise system that combines aerobics with the discipline of Yoga. This technique was created by Joseph Pilates in the early 20th century. It uses a method called Contrology, which focuses on the mind in controlling the muscles. The heart of the Pilates exercise is in the postural muscles of the body. These muscles are responsible for keeping the body’s balance to provide spinal support. Most of the techniques include breathing exercises, continuous and fluid movements and precise and controlled movements. It also involves several apparatuses like the Wunda chair, Ladder Barrel and Trapeze Table. Most of these apparatuses were also developed by Joseph Pilates.

Les Mills is one of the leading fitness program companies in the world. It was founded by Leslie Roy Mills, a former Olympian from New Zealand. He developed several fitness systems including body jam, body attack, body pump, body combat and body balance. Most of their classes include the use of music to stimulate the body’s energy.

Body balancing is essential especially at the beginning of a workout. Aside from this, proper liquid nutrition is also important during exercise. Drinking alkaline water and other liquid vitamins can help stimulate energy while doing the exercise. It can also help in ensuring the body’s nourishment.

Balance exercises are important whether you are young or old. Aside from posture, it also develops strength distribution in the muscles. This can also help prevent bone fractures. By just simply doing these exercises, you can ensure a healthy, worry free and happy life.

source

http://www.howtodothings.com/health-fitness/body-balance-techniques-and-exercises

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How To Get Rid of High Back Pain

As you get older, you have higher risk of experiencing bodily problems like high back pain. For some, high back pain is only a simple usual condition. But if you are already experiencing this regularly, you will never think it is as simple as that. Worse, any pain involving the back can lead to a serious injury. Remember, the back is one of the most delicate parts of the body. One false move on this area and your entire body might be affected. That is why before you even think of doing a way to get rid of high back pain, consulting the doctor is always important.

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How To Do Body Balance Techniques and Exercises

Taking care of our body involves several steps. Our physiological needs include food, shelter and clothing. These are important to ensure our survival. Secondary needs include family, resources and health. Our health depends on several factors. It mainly concerns how we take care of our bodies. One way to take care of your body is through physical exercise.

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How To Develop Physical Health

Physical health is an important aspect of a person’s well-being. You have to be aware of your physical needs in order to be a healthy person. Listen to what your body is telling you. There are some things that you can do to develop and improve your physical health. This goes hand in hand with your emotional health. It is good to have a balance of both to achieve a fulfilling life. People who are emotionally and physically healthy enjoy their lives more.

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How To Take Your Dog Camping

Summer’s inviting weather tempts most people to spend more time outdoors, and there’s no better way to do that than by packing up the car and heading out for a weekend camping trip. The beauty of this short vacation is that you

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How To Make Exercise Fun

Exercise is good for the human body. Exercising greatly improves your health and conditions your mind and body. There are two types of exercises: the physical and mental. Physical exercises focus on body movements like strengthening of muscles, weight loss, improving athletic skills and any activity that involves physical movement. While mental exercises improve your intellectual capability. You can engage in many different kinds of mental exercises, like playing “chess”, playing the number game or “sudoku” and many more.

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How To Choose Girl Dog Names

Naming your little girl puppy is one of the most important choices you will make as a dog owner. The name has to function and you have to generally enjoy it since you will be spending the next 8 to 15 years with this dog. Giving your new little girl a name is a fun process. Here are a few ideas of where to go and what to think about when naming your puppy.

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Learn How To Find a Personal Trainer to Personalize Your Workout Routine

Personal fitness trainers are not just for the rich and famous anymore! They can help you accomplish your fitness goals by assessing your current status, creating effective personalized workouts, monitoring your progress, providing accountability through scheduled appointments, and continually providing modifications to your personalized workout program.

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Forearm and Wrist Exercise—Training for Hand Strength

Forearm and wrist exercises are an often overlooked area for the average person looking to get in shape. However, well-defined forearm muscles add more pizazz to your overall appearance. Forearms the size of twigs just don't look right when paired with big guns (that's bodybuilder lingo for biceps), but forearm exercise can change that. Of course, adding muscularity to these parts of your body will give you the power to finally open that jar of mayonnaise-and isn't that what we all want?

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Daily Workouts with a Stationary Bike

Being perfectly fit does not require a complete gym system in your home. Actually, even if you only have a stationary bike, you can meet all of your exercise goals. When you have a stationary bicycle at home, in the absence of a trainer, you can actually do a lot of exercises to target different health goals. Here are some of the activities you can do with a stationary bike that you can perform daily:

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Exercise Tips for Water Aerobics

Looking for a low-impact way to improve your cardiovascular health? Water aerobics will increase your flexibility, muscular strength, and endurance without stressing your joints. Exercising in the water is a bit different from exercising on land. Water has a higher resistance than air. This makes exercising in it more challenging. And you don't need to know how to swim! Many water aerobics routines can be done in chest-deep or shallower water or while holding on to the side of the pool.

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To Achieve Great Abdominals

If you are one of those people fascinated with six-packs or at least with flat stomachs and wondered how to get one of those, here are some tips.

First and foremost, you need to devise a diet chart - which basically is a list of what you can eat and how frequently it is eaten. Consult a dietician for this one, or if you go to a gym, your gym instructor can also be of help in this area. Basically, this is essential to regulate food intake and thereby control fat build-up around your belly. Generally speaking, fat accumulates if you eat more than you can burn. So, get a diet chart and follow it with no compromises.

Next, get instructions for a workout regime, one that is useful to your body without straining or damaging it. Commence with exercises to tone the stomach and the muscles on the side of your body. Normally, one can achieve great abdominals by adopting a 4-6 step short exercise routine. This will consist of crunches where you move your body from a flat, prone position upwards towards your knee; next would be the hanging knee exercise, bending knees and moving legs to work the abdominal muscles. Another routine would include raising legs in upwardly movement while supporting the body firmly on the ground as also parallel exercises, where legs are raised partially and lowered to the ground and so on. Remember that each of these routines is to be repeated several times in a coordinated manner. You can take short rests in between if unable to continue. Try taking fewer breaks and sticking to the routine as the days progress.

If you prefer to work-out at home without the help of an instructor, there are several videos available at local music stores as also on the internet, but choose one that is popular or which is recommended by reliable people. You could also just go to the gym for a few months to perfect these routines and then continue exercising at home.

Additionally, a mild workout of lifting weights will help tone the muscles. Also, consider cardio-training for burning out the fat accumulations faster. Brisk walking and jogging on the treadmill and cycling for short intervals will be helpful.

Some of the essentials to support your exercise routines are:

1. Wear comfortable clothing that doesn't hang nor is it too tight on the body
2. Use light cushioned exercise or yoga mats for lying down on the floor
3. Control your breathing while doing the exercise routines; I cannot emphasize enough on how vital proper breathing is to overall healthy body as well as to support your workout regime
4. Pay attention to what you eat and do not drastically reduce on proteins, carbohydrates or vitamins
5. Take adequate proportions that support work-outs and not tire you needlessly
6. Consume sufficient amount of water and other liquids like fresh fruit juices, buttermilk and Soya milk; exercise dehydrates the body

As always, it does not serve well to over-work or over-strain oneself. Figure out a routine that you can keep consistently and stick to it, gradually increasing the intensity and number of repetitions to achieve better results.

source

http://www.howtodothings.com/health-fitness/how-to-achieve-great-abdominals

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How To Convince Yourself to Go Back to the Gym

Exercise is vital to our every day lives. It enhances and preserves our body’s physical form and general heath. By doing this you enhance your muscles to get fit or to lose unnecessary weight. By usual exercise you can improve the body’s immune system and helps you to avoid illness and diseases. It also advances your mental and physical condition. This also helps you avoid anxiety.

Many people nowadays have different kinds of excuse to avoid going to the gym and work out. The time to commit, having anxiety related issues in facing other people inside the gym and the pricing of the gym’s membership. Imagine your future and the result of your daily lifestyle without going to the gym. Just think about adding some additional years for your existence by going to the gym and working out to promote a healthy body and a good lifestyle.

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Calculate Calories Burned During Exercise

In order to lose weight you must create a calorie deficit on a daily basis. This means that you have to expend more calories than you consume. You can create this deficit by eating fewer calories than what your body needs, or you can burn calories by exercising.

Figuring out how many calories you are burning can be tough. Here are a few tips on burning and counting calories for effective weight loss.

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Burn Fat in the Gym

If you join a gym, you want to see real results. This will tell you how to see the wanted results of burning off fat in the gym.

First of all, there are two types of exercises in the gym: Cardio and weights. You will need to spend time doing both, with an emphasis on cardio. The cardio exercises will burn the calories and fat, while the weight lifting exercises will build mass muscle which will increase your metabolism so you will burn off more fat, more quickly as well as give your body a more toned and fit look.

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How To Do the Jenny Craig Diet

Are you motivated by all the Jenny Craig weight loss commercials you're seeing on television? If the price of the membership is the only thing that's keeping you from finally taking the plunge and committing to losing weight, try this do-it-yourself guide to weight loss, the Jenny Craig way.

Step 1

Understand how the diet works. The Jenny Craig diet focuses on making better, healthier food choices. It teaches you about good nutrition, proper portions and a more active lifestyle. It's not so much a diet as it is a way of life. So if you're going to do the Jenny Craig diet, be prepared to make some permanent changes if you want to lose the weight and keep it off.

Step 2

Your food selection will probably change. You won't be able to eat as you normally have been when you're on the Jenny Craig diet. Jenny Craig sells pre-packaged, properly portioned meals. So head to your grocer's freezer aisle and look for individual, health-conscious meals (like Lean Cuisine). This way, you won't be able to overeat and you'll quickly learn how little your body actually needs to eat in order to function. But the diet isn't all frozen food. You'll also need to stock up on fruits, veggies and low-fat dairy. Eat this as snacks and as side dishes to your frozen entrees. But be sure to limit your consumption to minimal serving sizes. (It is still possible to overeat and gain weight from fruits and vegetables!)

Once you are beginning to reach your weight loss goals, you can start to phase out the frozen Lean cuisine meals. But this doesn't mean that you can go back to your unhealthy way of eating. Instead, you'll need to start making your own healthy meals. And you'll need to ensure that these are packed with nutritious, filling ingredients in the right proportions.

If you are successful in the second stage, you should be able to phase back in some of your favorite snack foods. When you're close to your target weight, you should be preparing to eat this way for the rest of your life, always keeping an eye on portion sizing and nutritional value.

Step 3

Do the proper amount of exercise. The Jenny Craig diet also requires that you do daily exercise. This helps to get your metabolism pumping, increasing your fat burn and overall weight loss. The Jenny Craig diet recommends at least 30 minutes of physical activity 5 days a week. This can be anything from walking to swimming to running and cycling. In general, you just need to be more active. Even on your days off, make sure that you're always taking time to get your body up and moving. This way, you'll see the most results from your Jenny Craig diet.

These are the basic steps of doing the Jenny Craig diet plan. Visit the website at http://www.jennycraig.com/ for more information on recipes. You won't be able to join in on the discussions or work with a personal consultant, but you also won't have to pay the $50 a month membership fees plus $14 a day for food. It's worth it to see if you can do the Jenny Craig diet on your own. 

source

http://www.howtodothings.com/health-fitness/how-to-do-the-jenny-craig-diet

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How To Avoid Weight Loss Scams

Don't fall prey to the thousands of weight loss programs out there that claim to work miracles on your extra inches. Here's what to look for to help you avoid weight loss scams.

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How To Benefit from Niacin

Niacin is a water-soluble vitamin that is a vital component of the human diet. It is also known as vitamin B3 or nicotinic acid and can be found in various plant and animal tissues. It plays a role in metabolism, energy production, blood circulation, brain health and sexual health.  Below is an outline of some of the benefits of Niacin.

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How To Build a Door-Mounted Chin-Up Bar

Do you want to build a burly upper body and back? Follow a simple exercise routine. Do some chin-ups. Chin-ups prompt you to use your own body weight in order to tire out your muscles and trigger an effective training response. Performing chin-ups isn’t that complicated. All you have to do is hold strongly onto a bar positioned right over your head. Them, haul your body up until your chin goes over the bar.

If you have a membership to a gym or a health club, a number of freestanding set ups have customized chin-up bars. You can access them for your routine. However, if you are a home-buddy and visiting a gym or a health club is such an inconvenience, then, using a pre-installed chin-up bar may not be handy. But there’s no need to worry. All you need is a little ingenuity and a bunch of materials from a nearby hardware store. Here are some pointers on how you can build a door-mounted chin-up bar:

• Get a pipe. Ideally, it should be a least 30 inches long. Then, screw it into two couplings. The couplings should be four-directional.
• Grab a 5 ½-inch nipple. Screw it into the coupling. It should be positioned into the side, facing away the door.
• Screw another pair of couplings (45-degree) directly on the end side of the pull-up bar. After that, use a pipe wrench to affix two additional 5 ½- inch nipples into the ends of the couplings (45-degree). Proceed by wrapping around the pipe insulation and securing everything with the ever-reliable duct tape.
• Check out the remaining coupling sides. They are the ones facing the door. Screw into them two more nipples. The nipples should be at least 6 inches long to be useful. Then, screw another coupling (90-degree) at the end.
• Get some 4-inch nipples. Screw them on them on 90-degree coupling ends and then, append an additional 90-degree coupling over the 4-inch nipples. See to it that coupling ends are directed towards the door when you the bar eventually mounted.
• Continue by attaching two pieces of 3-inch nipples into the 90-degree coupling ends. It is important that you cover each corresponding end with the sponge (half). Then, get the duct tape and wrap the sponge. It is going to serve as a protection against the paint on your walls.
• Prepare to install the chin-up bar. Begin sliding the rear “arms”. The rear “arms” specifically pertains to the pipe attached with 90-degree couplings. It is the one connected across your doorway and just over your door jamb. Once you have allowed the angle pipes (45-degree) on the chin-up bar ends to rest directly to the frame of your door, you have also permitted the rear bars (90-degree) to counteract.
• Start your chin-up routine after you have thoroughly wrapped up the horizontal bar with an athletic tape.

The instructions detailed here are intended to support and carry a maximum weight of 300 pounds. Make sure that everything is securely mounted into the frame of your door. Ask the assistance of a spotter when you wish to try out your chin-up bar for the first time.

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How To Build Chest and Pectoral Muscles

The chest is composed of two muscles. The pectoralis major is the bigger of the two, and covers most of your chest. One of its jobs is to turn your arm inward. Its other job is to help pull your arm forward and down. An example of this muscle in action would be when pushing a lawn mower.

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How To Build Leg Muscle

The legs are used for standing, running, jumping, kicking and walking. Your legs carry you places. The leg mass is fifty percent of the body mass. The legs support the upper body, and no workout is complete without some form of leg exercise.

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How To Use Music for Stress Relief

Music affects the body in numerous ways that can improve overall health. This is the main goal for a new field known as music therapy. You can use music in your life every day to achieve stress relief on your own. One the best benefits of relieving stress by music is that it can be used while you are doing your regular activities, so it never takes time away from your schedule. Music helps you find enjoyment in your activities and at the same time lowers stress levels.

These are just some of the ways that music can be used to enhance your activities and relieve stress:

1. When getting ready for the day. Wake up to music and start the day feeling great while lowering stress levels.
   
2. As you are paying the bills. It does not always take a lot of concentration to pay bills and often times we become unfocused. Playing music will take your mind off the stresses of finances and make the bill writing more enjoyable.
   
3. While in the car. Avoid road rage by listening to your favorite music. It may relieve some tension in longer travels. Enjoy this time you have to yourself, and take your mind off reaching the destination. You will arrive less stressed and more prepared.
   
4. While you are cleaning the house. There are many people who do not like cleaning and are just too tired at the end of the day. An uncluttered and clean home can help to reduce stress, and this can be made easier with music. Energetic or hip-hop music will help to raise your energy and help you have fun as you are cleaning.
   
5. When preparing a meal. Sometimes people are just too tired to cook when they get home from a long day, but good nutrition is very important to a healthy life. Meals at home can be healthier and less expensive. If you put on your favorite music or tunes, cooking will become a fun activity rather than a chore. You will quickly become relaxed and be able to enjoy and savor the meal.
   
6. Before going to bed. Your ability to handle stress can be made easier by getting enough sleep. Stress can also interfere a lot with sleep. Music being played while you try to go to sleep will take many things off your mind, slow your breathing down and soothe your body.

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