Health: Fittness

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Diet Secrets of the 7 Stars

            Celebrities always look incredible. Whether showing in tv or movies or prancing down the red carpeting during movie premiers and prizes, they never quit to captivate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the politicians that they are, they cannot afford to let up when it comes to looking after their actual looks. Their living mostly depends on how they look. Aside from the clothes, the hair and the cosmetics, celebrities have to take good care of their bodies.

            So it is no surprise that these celebrities have their own secrets when it comes to remaining fit and magnificent. Their health plan can range from extreme workout routines to well-planned foods. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet strategy techniques to seven women celebrities.

1. Jennifer Aniston

            The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method.

The diet consists of:

40% Low Glycemic Carbohydrates
Foods such as Beans, Fruits and Vegetables

30% Lean Proteins
Tofu, Fish, Chicken, Turkey, Beef and Low Fat Dairy Products

30% Essential Fats
Nuts and Seeds, Fish and Olive Oils

            It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson

            The magnificent child of superstar Goldie Hawn obtained 60 pounds during her Pregnancy, which she needed to shed quickly before beginning on her next film. From her previous diet strategy, she moved to a higher health meats diet.She consumed high protein meals in smaller portions, and she put together this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey

            As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are regularly dealing with excess body weight , she has recently toned up her figure and has never looked figure in age 50 by mixing a regular exercise regime and diet plan.Her worksout five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of dried pinto beans, species of fish, crazy, fruit and veggies, hen and milk items that are lowfat. She also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow

            A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna

            The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer

            The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley

            Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

            Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

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Five Easy Toning Exercises you can Do Anywhere

            Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.
            Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.
            Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.
            Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift
            The Bridge Butt Lift Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats
            Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges
            Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups
            This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches
            Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

            These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

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By Matti Ur Rehman

Weight Lifting – What Every Beginner Should Know!

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Here are a few things that beginners should know about weight lifting.

First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.

Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm - more attractive.

Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.

Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!

When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can't do at least 8 reps the weight is too heavy.

This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.

Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.

When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can't help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.

Good Luck!

If you enjoyed this article on weight lifting, please visit http://www.weightliftingstation.com to find an extensive listing of weight lifting related information, resources, and articles. Visit us today to further your knowledge on this extraordinary form of exercise. To sign up for our Weight Lifting Newsletter, email weight-lifting@aweber.com

Article Source: Natural Health Directory | Natural Health Articles

How To Know If You Are Overtraining

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As everyone knows, exercise is good for you. It helps to keep your weight down, helps to keep you toned up, and helps to make you feel good. So then, if getting a little exercise is good for you, then it must be better to get even more and if getting more indeed is better, then it stands to reason that getting a lot would be even better. Sounds logical, doesn't it? However, this is not always the case.

When you exercise with fairly high intensity, and you exercise that way often, there will come a time at some point when your body will begin to slowly start to shut down. People will get to this point at different times, depending on their fitness levels and exercise intensity and frequency. If after exercise you tend to feel more wore out than worked out, you may already be a victim of overtraining.

There are some signs that your body will give you both physically and mentally that will let you know that you are overtraining. It is wise to recognize these signs and act accordingly, before the problem gets to the point of causing you possible serious injury. Some of the major signs to be aware of are:

" Decreased performance
" Lack of motivation
" Poor coordination
" Loss of appetite
" Chronic muscle soreness

" Chronic stiffness at the joints
" Chronic headaches
" Longer recovery times
" Loss of concentration
" Reduced self esteem
" Depression
You need to understand that whatever your exercise goals are, your body needs ample time to recover and adjust to the demanding loads you placed on it. Sometimes people who are newcomers to the world of exercise will try to do too much too soon, and may ignore their body when it's trying to tell them to take a break.
In the case of some who have been into exercise for a while, they will often view these signs as an obstacle and feel the best way to deal with it is to "work through it" or "tough it out". For some others, the problems causing them to overtrain may be more psychological. Excessive exercise is now recognized as a legitimate problem, much like anorexia nervosa or bulimia.
For most, the solution to the problem is simply to exercise in moderation or cut back on the intensity from time to time. Use periodization in your routines. When you feel the signs of overtraining coming on, reduce the intensity of your workouts for a while. When you are ready to increase the intensity again (your body will let you know), then gradually start to pick it up again.

Know your limitations, and never try to compare yourself to anyone else as this is asking for problems. There are some times when you should even just take a whole week completely off and do no exercise at all. This is like taking a vacation from work, it gives you body and your mind a chance to relax and rejuvenate so you can start again a week later nice and fresh.

Remember, if you exercise to the point of overtraining it is almost as bad as not exercising at all. Overtraining will only impede your progress, not help it and in the long run, if you let yourself overtrain, you may be headed for some very unwanted side effects.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php

Article Source: Natural Health Directory | Natural Health Articles

Which Lower Abs Exercise Actually Works ? - Lose Weight And Get A Flat Stomach

by steve lobon

Which Lower Abs Exercise Actually Works?

If you are like most of us, your stomach is one of your problem areas when it comes to losing weight. It seems like the area just below your belly button is one of the last places that you will lose fat. This is what leads many people to look for a lower abs exercise that actually works. Because spot reducing is a myth, it is impossible to specifically

lose fat in one area without losing it in others as well.

There are several lower abs exercises that will work if you do them on a regular basis. However, you can tone and tighten particular areas of your body using particular exercises. For instance, yoga is well known to tone and tighten the body while making the muscles more flexible and elongated.

Pilates is another form of exercise that strengthens the core abdominal muscles and will help you flatten out your belly. In addition, doing crunches is always a good stand-alone exercise to do on a daily basis. In fact, some people have found great success

doing something called reverse crunches. When doing this exercise, instead of pulling your upper body up, you are actually bringing your knees up toward your chest.

Another terrific exercise for lower ab fat would be the bicycle exercise. This is where you lay on your back with your hands behind your head. Bring your knees up to a 45° angle so that the bottom of your feet are just off the floor. Now start to pedal as if you are on a bicycle while you are touching one knee to the opposite elbow each time. You will certainly feel this exercise in the lower abdominal area!
When looking for a lower abs exercise that will work for you, it is important to note that anything will work as
long as you do it on a regular basis.
Of course, you also must change your eating habits and eat a diet
higher in protein and lower in simple carbohydrates. You want to avoid simple sugars and a lot of fatty foods as well.

If you found this useful then visit http://lowerabsexercise.net/ - a great resource with useful articles. You can also download a FREE 65 page ebook and find out about the best lower abs exercise available on the net.

Article Source: Natural Health Directory | Natural Health Articles

An Effective Exercise Routine For Beginners

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Let's start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

> LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs' position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen.

LEG SQUAT

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP

Do slow push-ups from 10 to 15 counts.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php

Article Source: Natural Health Directory | Natural Health Articles

How to Choose the Right Exercise

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Only you can determine the form of exercise you would want to engage in. Your choice may depend on the type of activities you enjoy or hate, whether you want to pay any membership fees or not, and your willingness or reluctance to invest in exercise equipment.

You should realize that if you attempt to undertake an exercise that you are not particularly fond of, you are more likely to give up on it very easily and quickly. For example, if you hate running, you are less likely to trade an hour of your sleep just to go out jogging. If you can't identify anything you like to do, then settle for something that you least hate like walking in lieu of jogging.

Walking is a wonderful exercise for everyone regardless of their fitness level. While anyone can walk as an exercise, individual programs vary in terms of intensity and time interval or distance walked. Walking can also be a shared exercise and you can easily find a partner to walk the distance with. Having someone to talk to makes the trek seem faster, more enjoyable, and less of a chore.

You can choose any kind of exercise as long as you start lightly. From a low intensity level, you can gradually increase the intensity of your regimen over several weeks to ensure the duration and sustainability of your workout program. Besides, you are likely to just injure yourself if your start out too hard too soon.

If you think that you rate poorly in physical fitness, you could start a daily routine of walking for ten minutes and increasing the time allocation by five minutes after every two or three weeks. You can also vary your walking route in order to maintain your interest. Or you can invite some friends to join your walk, perhaps a different person for each day.

If you can’t see yourself enjoying a brisk walk, consider signing up with a gym. Gyms typically have several programs you can enroll in and you can also seek the assistance of their fitness trainers to help you develop your own workout regimen. Choose a gym that provides good service. Try to assess how well they treat their members before and after signing up since what you will be paying for includes their time and attention. Check the equipment and try the exercise machines to see if they are well maintained. Listen carefully and be alert for any squeak or irregular noises as these indicate poor maintenance standards. You wouldn’t want to compromise your safety with poorly maintained gym exercise equipment.

If you are still undecided on what to pursue, you may wish to look into sports like golf or tennis. Both provide great opportunities for socialization and making new friends. Tennis offers excellent fitness training but it is a very demanding sport and therefore not advisable for someone who is not yet physically fit. If you are only starting out, your best option is golf.

After years of neglect, I found that my health had suffered. My website, contains the result of my journey back towards health.
Paul Strachocki
Article Source: Natural Health Directory | Natural Health Articles

The Science Of Muscle Building

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Bodybuilding involves more than just lifting weights. It pays to have an understanding of human kinetics. How do muscles work?

Muscles develop by making them work. Muscles can only work when the body is in motion. They work extra when we are in full motion. Thus, to develop the muscles to the maximum, we must make them work to the best of our abilities. Hence, the bodybuilding principle of “No Pain, No Gain.”

You can’t grow your muscles by doing nothing. You have to move around a lot. The only thing that will grow in points of inertia, if you remain stationary, is your weight. If you want muscle growth and power, you must work your body methodically. Muscle training is called a workout.

Muscles can be toned (or conditioned) by regular activities like brisk walking, jogging, and doing other slightly heavy works. But toning muscles will not grow them in size and beauty. You have to do more —lots more — to have stunning muscles. You have to workout. By the very term “workout,” you can have a good idea of what it takes to grow muscles.

Bodybuilding procedures using weights and other heavy-duty activities are the best-known muscle growers so far. You have to devote your life into this if you want extra visible muscles on you. You also have to do away with vices like smoking, drinking liquor, eating junk foods, etc.

Muscles grow in size only when they are moving. Try to be still in front of a mirror and you’d see no sign of any bulking muscle taking shape. Now, clench your fist hard, and muscle evidence will show at least on your forearm. This simple principle illustrates the potential of muscles being developed through repeated and graduated motions. As muscles are subjected to repeated exertions that gradually increase intensity, they grow and toughen.

The more intense the muscle activity, the better and faster the muscle is developed. Hence, a systematic muscle development program incorporating increased muscle stimulation builds more muscles effectively. If your exercise features no such system of increasing efforts and challenges to your muscle strength, your muscles can only grow so much. Some exercises do form muscles, but only to a certain extent. The muscles built only become regulating muscles that enable you to perform normal tasks effectively. But they cannot exceed in performing beyond such tasks.

On the contrary, a fully developed muscle does not only allow you to do normal tasks; it is calibrated to reach its full potentials — far beyond what regulating muscles can do. Bodybuilding helps you develop your muscles to the extreme.

If you want to possess a well-sculpted muscular physique everybody else would be dying to have, then visit the free info website at http://www.the-firm-body-sculpting-system.com and find out how to finally have the rock-hard, eye-catching muscular body of your dreams… no matter how many times you’ve failed before!

Article Source: Natural Health Directory | Natural Health Articles

Exercising vs High Blood Pressure

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Exercise is recommended for just about everyone, and if you suffer from high blood pressure it is no different. Exercising and maintaining a healthy lifestyle overall can, in fact, help you reduce your high blood pressure and prevent heart disease and other common ailments associated with high blood pressure. However, there are a few special considerations to remember when you are exercising if you have high blood pressure and, as always, check with your doctor before starting any new exercising program or routine.

Before you begin a new exercising program, check your blood pressure at a doctor’s office or hospital regularly. If your numbers are consistently 180/110 mm Hg or higher, you should take steps to reduce this to a more normal level before doing any kind of intense exercise or training. The same is true if your blood pressure is moderately high but you suffer from other conditions, such as diabetes or breathing problems. However, even at this point, you can begin an exercise program by simply doing less-intense motor activities such as walking. Once you have your blood pressure more under control, your goal should be about 30 minutes of physical activity for five days out of the week. This means that you should break a sweat and be slightly out of breath, but there is no need to overdo it.

There are, however, certain activities that people with high blood pressure should avoid in order to reduce the risk of worsening the condition. Lifting weights is the most popular example. Because this is very stressful on the heart, if you have high blood pressure, weight training is discouraged. Highly intensive cardiovascular workouts are also not good for people with high blood pressure, as blood pressure levels rise significantly after very difficult physical strains on your body, and these higher levels could be very dangerous in someone who already has high blood pressure. A good rule of thumb is to simply know your own body. Push yourself in your training, but don’t overdo it.

Yoga and other Eastern slow-movement exercise routines are especially useful for people with high blood pressure, as they tend to work the body in a more heart-friendly way. Warm up and cool down for these, as well as any exercise program is very important. While you may primarily think of warm up and cool down times as preventative measures you take to avoid cramps and injuries, remember that the heart is a muscle too. By warming up and cooling down, you slowly raise and lower your blood pressure, rather than causing dangerous spikes.

There is almost no one in the world who cannot benefit from moderate exercise. If you get little or no exercise currently, speak to you doctor about finding a routine that is right for you. Over time, exercise cannot only help you lower your weight and cholesterol, but also your blood pressure. Exercise promotes a healthy lifestyle in general, and so by choosing a program that fits your needs you can live longer and be more healthy than you have ever been before.

Paul Johnson has an interest in High Blood Pressure. For further information on High Blood Pressure please visit http://www.natural-blood-pressure-reduction.com/bloodpressure.html or http://www.natural-blood-pressure-reduction.com/blog/2006/10/03/exercising-vs-high-blood-pressure/ .

Article Source: Natural Health Directory | Natural Health Articles

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Diet Secrets of the 7 Stars

Five Easy Toning Exercises you can Do Anywhere

Weight Lifting – What Every Beginner Should Know!

How To Know If You Are Overtraining

Which Lower Abs Exercise Actually Works ? - Lose Weight And Get A Flat Stomach

An Effective Exercise Routine For Beginners

How to Choose the Right Exercise

The Science Of Muscle Building

Exercising vs High Blood Pressure

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