How to know if you’re too sick to work out ?

By Ray Hainer 
Are you sniffling, sneezing, and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine. 
Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gymgoer will come down with a cold at some point. 
What’s the neck rule?
Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.) 
But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “ Even Olympic athletes need a day or two off every once in a while.”

Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods.

Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50% intensity. If symptoms improve after the first 5 to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80% to 90% of your usual routine. 
“Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however—either with extreme short-term activity or long-term overtraining—the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.”

There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out.

Don’t spread—or catch—more germs at the gym
If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way. 
Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth.

“Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.” 
From : www.yahoo.com 

Easy Steps to Follow to Lose Weight

    

Easy Steps to Follow to Lose Weight 

You don't need to follow a specific diet or listen to the guru of the hour to lose weight. The truth is that there are no magical secrets to help you lose weight and the best way to lose weight is to make gradual changes you can sustain for the long run.

Setting Up Goals

Knowing where you want to go is the first step to successfully lose weight. While you might have 20 lbs. or more to lose, it's important that you set realistic goals, or you run the risk of being disappointed and wanting to quit when you don't reach them. For example, the average weight loss is 1 to 2 lbs. a week, and aiming for extreme losses is both unrealistic and unhealthy. Instead, choose a specific date and figure out how much you want to lose by then. Then, divide that number by the number of weeks you have so you'll know what your weekly goal should be. 

To keep track of your progress, start a journal. Record everything you eat, the changes you are making, your exercise routine and what affects your efforts, such as whether you eat differently (or more) when you're stressed or sad.

Dietary Changes

The best, most effective way to lose weight is to make changes you can live with, rather than following a strict diet for a short period of time and then returning to your previous eating habits. If you don't want to follow a structured eating plan, your best bet is to cut down on foods that are high in calories but provide little nutritional value, such as fried snacks, pastries and sodas. Follow up by switching to healthier versions of the foods you love. For example, drink unsweetened soymilk or skim milk instead of full-fat dairy products and switch to leaner proteins--turkey and fish instead of red meats.

To prevent your blood sugar from falling, try to eat five to six small meals throughout the day. This will control cravings and keep you full, so you will be less tempted to indulge in unhealthy foods. Eating frequently also speeds up your metabolism, forcing your body will burn more calories simply by going through the process of digestion. To control the size of your portions--without even realizing it--switch to smaller plates. Salad plates (7 to 9 inches wide) work well.

Exercise

While 30 minutes of daily exercise will keep you in good health, you will need to do at least 45 to see a difference on the scale. If you haven't exercised in a while, start slowly and build up to 90 minutes of activity by adding five minutes to your routine every week. In addition to four to five days of cardio, you should also be doing at least three days of resistance training every week. Or, you can try interval training, in which you can combine all exercises into a single routine, alternating high-intensity and lower-intensity bursts--of a few minutes each--of activity. Almost any type of aerobic activity is fine. Choosing what you enjoy will make it more likely that you'll stick to it. So, whether you like walking, hiking, riding a bike or taking dancing lessons, focus on doing just that .

Read more: http://www.livestrong.com/article/99898-easy-steps-follow-lose-weight/#ixzz1Arksuoew

5 Ways to Prevent Holiday Weight Gain

It's that time of year when extra calories lurk around every corner -- frosted cookies at the office, eggnog at your neighbor's, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you're like most Americans, you'll put on a pound or two by New Year's Day.

So what's the harm in a little holiday weight gain, especially if it's just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity. 

But you don't have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. "Portion control is the key," says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. "I don't believe you can't eat food that you like -- even indulgences -- but it is the amount you eat," she tells WebMD.

Of course, it's not easy to go on portion patrol when the temptations are endless. That's why WebMD compiled these tips to help you avoid overindulging.

1. Never Arrive Hungry

New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

2. Divert Your Attention

Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food."

Finn agrees. She says chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."

3. Pace Yourself

Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."

To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."

4. Count Your Canapés

When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.

5. Outsmart the Buffet

When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."

7 Weight Gain Tips If You Are Too Skinny

Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals.

One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.

Weight Gain Tip No 1 – Get Counting

Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.

Weight Gain Tip No 2 – Get Eating!

Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!

Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.

Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.

Weight Gain Tip No 3 – Get Lifting!

As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.

When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger. Look around at your local gym – the strongest guys are also the biggest!

Weight Gain Tip No 4 – Get Weighing!

Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!

Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

Weight Gain Tip No 5 – Cut out the Bad Fat!

Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.

Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)

Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.

Weight Gain Tip No 7 – Go to Sleep!

Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.  

From : http://www.gainingweight.info

Weight Loss Exercise Program Week 1

Weight Loss Exercise Program Week 2

Weight Loss Exercise Program Week 3

Weight Loss Exercise Program Week 4

Weight Loss Exercise Program Week 5

Weight Loss Exercise Program Week 6

5 Tips To Help You Stay Healthy

The key to a long, happy and prosperous life is, of course, good health. While we may be pre-destined to certain conditions or diseases, there are definitely things we can do to ward off illness and stay healthy for as long as possible. Here are five simple tips that anyone can do to help you live a long life full of good health. 

1. No smoking

Don't smoke, and if you do quit immediately. Smoking is perhaps the most preventable and avoidable cause of many debilitating and fatal diseases and conditions. Besides damaging the lungs, smoking also does considerable, irreversible damage to the heart as well as other organs of the body, including even the skin, not to mention the high risk of several types of cancer. 

2. Drink in moderation

Studies have shown that drinking in moderation, meaning no more than one drink per day, can have a protective effect on the body depending on the type of alcohol consumed. Red wine, for instance, has been shown to have a positive effect on the heart while distilled spirits such as vodkas and bourbons may increase a person's risk of developing certain cancers. 

3. Eat healthy

An overwhelming percentage of the population is either overweight or obese. A simple, yet sensible eating plan coupled with regular exercise is the absolute best way to lose weight, keep it off and stay healthy for the rest of your life. There are no "quick fixes" when it comes to good health and diets that are high in fat and cholesterol are linked with diseases such as diabetes and cancer. 

4. Exercise regularly

After consulting with your doctor the two of you can determine what level of exercise is the best for you. It's important to remember that more is not necessarily better, particularly if you are just starting to exercise or have had an otherwise sedentary lifestyle. A gradual increase in your work-outs will also increase your level of endurance for the best long-term results.

Here are some simple exercises that are excellent for losing weight, getting in shape and maintaining good health while strengthening your heart at the same time.

- Walking: Almost anyone can do it and brisk walking can burn a few hundred calories per hour.

- Running: While not for beginners, running is an excellent form of cardio exercise as it increases lung capacity, strengthens the heart and burns many calories.

- Swimming: This full-body exercise is easy on the joints but still burns calories and strengthens the heart as well as the muscles.

- Bicycling: Either indoors or out, bicycling is a great exercise to help you stay healthy as it burns calories, increases endurance, builds leg strength, and strengthens the heart and lungs. 

5. Make time to relax

Stress and tension can lead to serious health problems if they are not dealt with in a productive manner. Research has proved that those with a Type-A personality or those who are prone to stress or anger are far more likely to suffer from heart-related illnesses as well as a host of other detrimental conditions. 

FROM : http://ezinearticles.com

What is the Best Way to get Rid of Stretch Marks?

Is there a way to get rid of stretch marks completely? The best course of action is to avoid getting them in the first place, if possible. Stretch marks have two primary causes: physical and hormonal. Stretch marks can be caused by extreme stretching of the skin, which keeps the skin from returning to its original condition. This extreme stretching is commonly the result of gaining large amounts of weight in a short period of time. Bodybuilders, pregnant women, and adolescents that have been through rapid growth spurts, often developstretch marks. Stretch marks can also result from hormonal issues like continual steroid use or Cushing's syndrome. Some stretch marks result from both the physical stretching and the hormones. 

Stretch marks are deep scars, or scar tissue, that appears as stripes on the skin. They are commonly found on the stomach, legs, buttocks, and breasts, but may appear nearly anywhere. Extreme stretching of the skin causes tiny skin fibers to tear. There is no known remedy to repair these fibers, though there are many products and treatments available that can help lighten stretch marks and improve the look of the skin.

Depending on the severity and location of the scar tissue, exfoliation may be helpful. Removing layers of dead skin and unveiling soft, fresh skin can help minimize the appearance of stretch marks. You can use oatmeal orbaking soda to make your own preparations, or choose from the many scented, specially prepared formulas available. Be sure to apply plenty of moisturizer to keep the skin soft and hydrated after exfoliation.

Different types of creams and lotions promise to improve the texture of the skin and make stretch marks less noticeable. Many will provide some relief, but certain preparations are meant for use only on newer scars. Using these preparations on severe stretch marks, or those more than a year old, may not show marked improvement. Read the labels carefully to determine which products are best for you.

For severe stretch marks, skin peels or laser treatments may be necessary. They can be somewhat expensive, and they can cause minor to moderate pain. These methods cannot actually repair torn fibers in the skin, but they are reported to dramatically improve the appearance of stretch marks for many people.

Currently there is no way to actually repair damaged skin fibers, so one alternative to get rid of stretch marks is to remove them. This requires cosmetic surgery. During surgery, the skin is cut away; though in some instances, doctors cannot remove all of the damage. An added benefit of cosmetic surgery is the ability to pull the remaining skin taut. This will also improve the appearance of stretch marks.

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below. 

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

How to take care of your body/skin like a model

With models all over magazines & TV, the desire to look like a model has
become more popular than ever. Most successful models like
Gisele Bundchen, Jessica Stam, Natalia Vodianova, and Sasha Pivavora
get paid a lot to look good, and use the best hair/skin care products and
work a lot to keep their body in shape.Unlike many of us, they don't
have to worry about a 9-5 job, school or a daily commute.
Even if you don't have a lot of money to spend, here are some ways
to bring out your model beauty - inside and out.

Difficulty: Moderate

Instructions

1. 1
   
   DIET
   What you eat reflects on the state of your skin. Drink plenty of water to hydrate skin, and eliminate caffeine from your diet. Eat plenty of whole, natural foods that have come from the Earth, not a box or bag in a supermarket. Learn to cook nourishing and delicious healthy recipes with use of herbs and sauces- there is a lot out there!
   
   Poor eating habits can cause temporary hair loss, cracks in the corners of your mouth, and changes in your nails. Your skin may bruise easily, heal slowly, and look dull, drab, and "ashy." A good diet keeps your skin healthy, helps your skin have good tone, texture, and color, and protects your skin from disease. You shouldn't have to take vitamin supplements if you eat properly.
   
   You don't see models eating chocolate cake and quesadillas, do you? They usually snack on fresh fruits or homemade trail mixes while out and about.
2. 2
   
   EXERCISE
   Regular exercise is an important part of staying healthy. It takes care of boredom, tension, and anxiety, keeps your body in good shape, and enhances the color and texture of your skin. Exercising improves the circulation of the blood that then provides nourishment to the skin to build new cells, helps it get rid of impurities, and keeps the skin looking healthy and glowing.
   
   The most important thing to remember is that if you weren't born with a supermodel's tall, thin frame, there's nothing you can do to get that exact body type. Instead, work to achieve a body type that is closer to yours and take baby steps.
   
   Remember to incorporate both cardio (heart-pumping exercise like jogging or bicycling or tennis) with toning exercises (like pilates, yoga, weight-lifting) for balance and look and feel your best.
3. 3
   
   SLEEP
   When you don't get enough rest, circulation is cut down and the skin receives less oxygen and nourishment. As a result, your skin may look dull and sallow, acne zits can flare up, and dark circles can appear under your eyes. Suggestion: get your beauty sleep.
4. 4
   
   SKIN CARE ROUTINE
   The #1 rule for having good, clear skin is to clean it the right way.
   
   Proper cleansing removes the irritating and poisonous agents and germs that could hurt your skin or, by absorption through the skin, actually cause harm to other parts of your body.
   
   What are some of the things you want to wash away to keep your skin clean and healthy-looking?
   
   First of all, you have substances produced by your own body:
   -Dead skin cells on upper layers of skin. If not regularly washed off, complexion will be dull/lifeless.
   -Sweat from the millions of sweat glands all over your body.
   -Sebum, the oily material that gives the skin its softness and elasticity. When this oily substance builds up, acne pimples result.
   -Ear wax and old hair and nail cells, just sitting there on your skin.
   
   Then there are the substances coming from the environment:
   -Pollutants found in the air
   -Materials around your work place, such as grease and grime from gas stations and fast-food restaurants.
   -Things found in your own home. These could be paints, glues, resins, clothing, bedding, carpeting, house sprays - even belly-button lint!
   -All the bottles, jars, and sprays of "who-knows-what" you apply to your skin by design, such as cosmetics, suntan lotions, perfumes, and surface medications.
   -Various "friendly" germs that live normally on your skin.
   
   A good skin care routine rinses and flushes this skin garbage away, cleans the pores, reduces odor, and cuts down the risk of infection and disease. Your clean skin will look soft, glowing, and healthy. Its circulation will improve, encouraging the growth of healthy cells, and your skin will breathe better. Suggestion: use organic, natural products without harmful additives or chemicals, like Alba, Jason, Aubrey organics, or Burt's Bees.
   
   -Cleanse
   -Tone
   -Moisturize
   
   Use little to no makeup for clear, luminous skin. Let your skin breathe!
5. 5
   
   SUN CARE
   This is very important. Apply sunscreen 20-25 minutes before you leave, SPF 30 or greater, every time you leave your house! Sun exposure causes permanent damage - yes, even those couple of minutes that add up walking from car to store, or even just driving in your car while the sun beats down on you. It breaks down the elastin in your skin, destroys antioxidants, and can (and does) lead to wrinkles. But be careful about the sunscreen you choose - there are SO many harmful ingredients in most sunscreens in the drugstore that are literally toxic to your body. A good sunscreen is Kiss My Face oat protein complex, SPF 30. Another one is the sunscreen they sell at Trader Joe's, for $4.
6. 6
   
   DRESS WELL FOR YOU
   If you've ever seen pictures of models out and about, or backstage in their own clothes, they seem to always look very well. In addition to the above steps (and yes, some naturally good genes), Most take the time to acknowledge the type of body they have, and dress in silhouettes and shapes that fit well and flatter their body type. And you don't need a lot of money. A great pair of jeans, black flats, a good leather bag, plain v-neck T-shirt and pretty scarf (for example) really goes a long way, and seems to be the general style among models recently.

From : www.ehow.com