Best Weight Loss Tips: Heart health

12 Fit Steps to take BEFORE Year-End

Since the date is 12/12/12 for the first time in forever, I will give you 12 fitness and health steps you need to take before year-end. If you're waiting for January 2 to get started improving your health and fitness, don't....start today! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvg-n_aAELZHMPMoqU9D-BtVCuuxWRw6ry-KZ5TLYj8y0Ky61oRyLg_y1hWLzN-I57vYRWX5a_ZxsNmSc-FZOTIpnna9Pc7dAFq3kgoSIQUWDvX2B9QBnnv94XZsEdv7Mq6kIGxx65FBdq/s1600/12_12_12+Date.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvg-n_aAELZHMPMoqU9D-BtVCuuxWRw6ry-KZ5TLYj8y0Ky61oRyLg_y1hWLzN-I57vYRWX5a_ZxsNmSc-FZOTIpnna9Pc7dAFq3kgoSIQUWDvX2B9QBnnv94XZsEdv7Mq6kIGxx65FBdq/s320/12_12_12+Date.jpg" width="269" /></a></div> If you are overweight or have too much body fat (a skinny person can have too much body fat), your body is not as healthy as it could be. Start making changes today. Here are 12 fitness steps to start taking today: 1. Adjust your attitude. Everything goes better for you when you are optimistic each day. A positive attitude does wonders for your health. And, you'll need a positive attitude to identify your fitness goals and determine why your fat loss and weight loss efforts have failed or succeeded in the past. You must get your motivation right for your exercise program to work for you. 2. What is your body's composition (body fat % vs. lean mass %)? You need to know where you are fat. Excess abdominal fat has been shown to be a precursor to diseases such as cancer. A trainer will check it for you for free as part of a fitness assessment. 3. When's the last time you had your body measurements taken (chest, arms, neck, hips, waist, etc.)? You must burn fat and inches to transform your body. This is part of your fitness assessment. 4. What's your health history? You might need a doctor's clearance before you can begin an exercise program. 5. What are <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">your eating habits?</a> Part of your assessment will look at what you are eating, how you are eating and changes that you need to make. You may need a pantry makeover, throw out the bad stuff and replace it with healthy stuff. 6. What is your basal metabolic rate? Don't know? You will after your fitness assessment. This rate helps you set the daily calories you will need. Its important for you to not eat too little or too much to reach your <a href="http://myfitnesshut.blogspot.com/2012/10/weight-loss-maintainers-secrets-to-success.html#.UMjMqeS_BLc">fat loss and weight loss goals.</a> 7. Have you had low back pain for some time? If so, you probably have postural problems that need to be corrected. And, yes, a postural assessment is part of your fitness assessment. Do you have other injuries? Start healing your body. 8. Had any muscle spasms or "knotted muscles" lately? Then, you need to improve your flexibility. The fitness assessment will tell you where your muscles are tight, lengthened or weak. You may need other therapy such as deep tissue massage. 9. When's the last time you checked your resting pulse rate? Your resting pulse rate will tell you how hard your heart is working in a resting state. For instance, my resting pulse rate was 58 beats per minute the last time I checked it. That's pretty low. 10. How ready is your body for physical activity? You don't know? You will after your fitness assessment. 11. Start walking 30 minutes every day. Staying active as much as possible is very under-rated. It helps relieve stress, improves bloodflow and improves breathing. Sedentary lifestyles are a huge problem in society. We’ve gone from being physically active laborers (such as farmers) to sit-down jobs. So, if you have a "sit-down" job, I would recommend that you move more. When you sit, your fat-burning enzymes basically shut down. Try to stand as much as you can during the day and take walking breaks to activate your fat-burning enzymes. Any activity is good to go along with your regular workouts. All movement burns calories. 12. Drink enough water every day. Surprisingly, it is difficult for many people to drink enough water every day. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better. Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day. Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water. Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy). You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes. Get yourself started today to improve your health! If you need Motivation and Accurate Information to make your best body....... Be sure and download your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a>, which shows you how to totally remake your body a healthy and lean fat-burning machine! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

12 Fit Steps to take BEFORE Year-End

Since the date is 12/12/12 for the first time in forever, I will give you 12 fitness and health steps you need to take before year-end. If ...

Inactivity Pandemic--Get Moving Or Die (Sooner)

by <a href="http://insurancequotes.org/" rel="nofollow" target="_blank">InsuranceQuotes.org</a> <a href="http://www.insurancequotes.org/inactivity"><img alt="Inactivity Infographic" border="0" src="https://s3.amazonaws.com/infographics/120914InactivityFINAL.gif" width="500" /></a> Download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Inactivity Pandemic--Get Moving Or Die (Sooner)

by InsuranceQuotes.org Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! Mark Dilworth, B...

How to Reduce Salt and Sodium Intake

Reduce Salt and Sodium Intake to Improve Your Heart Health Improve your heart health with a series of steps including <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">exercise and healthy, managed nutrition</a>. Eat mainly whole, natural foods---these are foods with one ingredient, the food itself. Fruits and vegetables have one ingredient. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghCNx77N6GRgVkufe6nIeHJQ0qD4Mh-RmaXriRybL-pEBHvXNONbhEZrlNPMlRQgDOGYt-kaIbV3mqE9EJxp51ZdQyrKkaNAsKoM-MCSwgkEmFfNfO-NSTkleiE14z6dw-mbd2GLTKltdL/s1600/potato+chips.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghCNx77N6GRgVkufe6nIeHJQ0qD4Mh-RmaXriRybL-pEBHvXNONbhEZrlNPMlRQgDOGYt-kaIbV3mqE9EJxp51ZdQyrKkaNAsKoM-MCSwgkEmFfNfO-NSTkleiE14z6dw-mbd2GLTKltdL/s320/potato+chips.jpg" width="214" /></a></div> Foods in a bag or box have many harmful fats, sodium and other ingredients that you don't need. Shop on the perimeter of your supermarket to find most whole, natural foods. And, only a small amount of sodium occurs naturally in whole foods. That means processed foods have loads of sodium added to them. Just read the nutrition facts label carefully. According to a Mayo Clinic article, "Sodium: How to tame your salt habit now," we are eating way too much sodium. "The average American gets about 3,400 mg of sodium a day — much more than recommended." The article also states, "The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease." "Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor." According to the U. S. Department of Health and Human Services, DASH Eating Plan: Lower Your Blood Pressure, these recommendations are given to lower your salt and sodium intake: --Choose low- or reduced-sodium, or no-salt-added versions of foods and condiments when available. --Choose fresh, frozen, or canned (low-sodium or no-salt-added) vegetables. --Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types. --Choose ready-to-eat breakfast cereals that are lower in sodium. --Limit cured foods (such as bacon and ham); foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce. Treat these condiments sparingly as you do table salt. --Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt. --Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have a lot of sodium. --Rinse canned foods, such as tuna and canned beans, to remove some of the sodium. --Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half. When Eating in a Restaurant: --Ask how foods are prepared. Ask that they be prepared without added salt, MSG, or salt-containing ingredients. Most restaurants are willing to accommodate requests. --Know the terms that indicate high sodium content: pickled, cured, smoked, soy sauce, broth. --Move the salt shaker away. --Limit condiments, such as mustard, ketchup, pickles, and sauces with salt-containing ingredients. --Choose fruit or vegetables, instead of salty snack foods. Okay, what about your exercise habits? Have you been working out the way you need to....if not, get yourself in gear! To be honest, my personal workouts are usually 40-45 minutes for strength workouts and 20 minutes for interval cardio workouts. I do them at a gym, park or playground. So, there are no excuses. Long, slow cardio sessions wastes time and your precious muscle mass also wastes away. Devote more time to strength training and less time to cardio. That way, you will build more muscle mass, burn fat and speed up your metabolism. Research supports the superior heart-health benefits of anaerobic exercise (like strength circuits and intervals) over aerobic exercise. That's why my workout books have anaerobic-type workouts. Get yourself going and <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut.</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

How to Reduce Salt and Sodium Intake

Reduce Salt and Sodium Intake to Improve Your Heart Health Improve your heart health with a series of steps including exercise and healthy, ...

Reduce Your Heart Attack Risks

I have lost family members and friends due to heart attacks. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqU2CDb48810dPl_3pMjAueurcWTE0hZUFwYp67gUWJoSsXeQhNqb7W4wWjofJNN_WPi4-UbSyawOW_WEmoDVver5D_BMISOd6X7TQ0dOU1ZlIEsvQo-VmFe9pTCmCJ4huGlradKFI3L6N/s1600/Blood+pressure.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqU2CDb48810dPl_3pMjAueurcWTE0hZUFwYp67gUWJoSsXeQhNqb7W4wWjofJNN_WPi4-UbSyawOW_WEmoDVver5D_BMISOd6X7TQ0dOU1ZlIEsvQo-VmFe9pTCmCJ4huGlradKFI3L6N/s320/Blood+pressure.jpg" width="320" /></a></div> I don't know if the deaths could have been avoided, but I do know some ways to reduce your risk of having a heart attack (genetic heart conditions don't apply here). Prevention of medical problems is always best. Personal trainers are in the business of helping you obtain and maintain a healthy body. Regular resistance training and cardio exercise combined with healthy, managed nutrition has been scientifically proven to decrease body fat, body weight, fatigue, stress, hypertension, bad (LDL) cholesterol and many other chronic diseases such as diabetes. Here are the benefits of just 30 minutes of daily moderate exercise activity. --lost weight --reduced body fat --lowered LDL (bad cholesterol) --lowered blood pressure --improved heart function --reduced risk of chronic diseases such as diabetes, cancer and heart disease (heart disease risks are reduced even more when doing anaerobic exercise also) --improved appearance and boosted self-esteem --increased energy --reduced healthcare costs And, the more intense your workout, the more benefit your body will receive. You shouldn't just jump into an exercise program if you have been inactive for a while. When's the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of: Blood Pressure (source: MedlinePlus): Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number). --120/80 or lower is normal blood pressure --140/90 or higher is high blood pressure (hypertension) An example of prehypertension would be a reading of 130/85. High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time. Cholesterol (source: MedlinePlus): Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables. Total cholesterol level Less than 200 is best. 200 to 239 is borderline high. 240 or more means you're at increased risk for heart disease. LDL cholesterol levels Below 100 is ideal for people who have a higher risk of heart disease. 100 to 129 is near optimal. 130 to 159 is borderline high. 160 or more means you're at a higher risk for heart disease. HDL cholesterol levels Less than 40 means you're at higher risk for heart disease. 60 or higher greatly reduces your risk of heart disease. Triglyceride Levels (source: MedlinePlus): Normal: Less than 150 mg/dL Borderline High: 150-199 mg/dL High: 200-499 mg/dL Very High: 500 mg/dL or above High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition. Your fitness program may need to start with a thorough medical checkup! Schedule it today if needed! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Reduce Your Heart Attack Risks

I have lost family members and friends due to heart attacks. I don't know if the deaths could have been avoided, but I do know some wa...