Author: Craig Nybo.

happier by making a few easy decisions in your life. Below are ten tips to get you started.

1. Lift weights. An effective strength-training regimen adds lean muscle mass to your body. Each pound of lean muscle mass burns, on the average, 13 calories a day; that means, if you gain an additional ten pounds of lean muscle, you will burn an extra 130 calories per day.

2. Do cardiovascular exercise. Perform 20-minutes of interval-based cardio exercise three times a week. Interval training means varying the intensity of exercise throughout your workout. Pick the cardiovascular exercise of your choice; running, biking, and elliptical are good options. Alternate the intensity of exercise throughout your workout, 2-minutes of fast, high-intensity exercise followed by 2-minutes of low-intensity exercise.

3. Drink plenty of water. You lose, on the average, 64 ounces of water a day in sweat and urine. It seems counter-intuitive, but the less water you drink, the more water you retain. The more water you retain, the more bloated you will look and feel. Drink at least a half-gallon of water every day. Keep a bottle of water at your desk while you work. Sip as you go.

4. Quit sugar soda. Americans consume one-quarter of their daily caloric need from sugar sodas. Soda has no nutritional value. Not only that, it can be harmful. Ramachandran Vasan, MD, professor of medicine at Boston University School of Medicine recently stated that, “Even one soda per day increases your risk of developing metabolic syndrome by about 50%.” Metabolic syndrome is a combination of medical disorders–elevated waist circumference, higher levels of fats in the blood, and a drastic reduction in good cholesterol–that can increase the risk of cardiovascular disease. Rather than drinking sugar soda, opt for no-calorie diet drinks, or drop soda altogether and replace it will water.

5. Reduce simple carbohydrates. Simple carbohydrates are found in foods like white bread, candy, cake and ice cream. They are absorbed into the blood stream directly through the intestinal lining and are rapidly converted into glucose at the rate of 30 calories per minute. The body responds by producing high levels of insulin to regulate the blood sugar. This can cause your body to experience energy spikes, followed by energy lows. Complex carbohydrates, found in whole grain breads, oats, rice, and vegetables, are converted to blood glucose at only two calories per minute. Sticking to complex carbs drops the level of calories converted to fat and regulates your energy levels.

6. Eat breakfast. Researchers at the National Weight Control Registry studied 3,000 people who successfully lost weight and kept it off. Most of these people stated that they eat breakfast every day as a weight control strategy. Breakfast starts your body’s metabolic system early in the day and fights hunger well into the afternoon. Eating breakfast also prevents many adverse effects that come from fasting, such as irritability and fatigue.

7. Set and achieve goals. Never live a day without a written goal. A good goal should have three characteristics; it should be realistic, it should have a deadline, and it should be written down. To lose one pound a week for twelve weeks is an excellent goal as long as it is written down.

8. Reward yourself. Life is full of triumphs; some are substantial; others are small; none are insignificant. Reward yourself for each accomplishment. Take yourself out to lunch or buy something nice. Think about how your accomplishments affect your life for the better. This will cause you to focus on the things you do to better your life and the lives of your friends.

9. Spend time with friends and family. By spending at least a few minutes a day to strengthen relationships, perhaps with a telephone call to an old friend or a birthday card to a family member, you give a little bit of yourself away. And the more you give, the more you receive in love, support and acknowledgement for all the wonderful things you are.

10. Meditate. A recent study at the University of Wisconsin-Madison sent 25 corporate Americans to an 8-week meditation coarse. After completing the course, subjects showed, on the average, a 5% increase in antibodies–some even showed a 25% increase. Researchers were surprised to see a 50% increase in electrical activity in parts of the brain associated with positive emotions and anxiety. The speed of life moves at a fever pitch. It’s essential to find a place where you can set everything aside and reboot your mind so you can stay effective.

About the Author:
Craig Nybo is the president of www.TOTALhuman.com, a company dedicated to improving YOUR quality of life with advanced, highly efficient exercise programs. http://www.totalhuman.com

Author: Phoenix Delray .

thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable, which is why many people in San Diego and other cities all over the world turn to personal trainers to stay motivated.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up, and your personal trainer can help you. Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull ups, hang from your knees, just let your imagination guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’t need to follow the same routine day after day, as you can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime, and your personal trainer is the perfect person to help you develop them.

About the Author:
Always consult with a a professional fitness consultant like the Personal Trainer San Diegobefore you begin a new training regimen. For more information about exercise and staying healthy please the website.

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http://fun.fourecks.de/flash/games/lab.swf

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