This eBook explains how to lose weight and to lose it safely, by making small changes in your diet and the way that you exercise.

2. Great Aerobic Exercises Tips and Tricks for You to Run
With
How’s the weight looking these days? Is the bathroom scale
taunting you
relentlessly? You know what; I’ll bet it’s flat out lying to you.
Scales have a tendency to do that, right? Okay, this is highly
unlikely. But don’t you ever
feel that way? Our weight tends to fluctuate up and down, but
it never
seems to reach that low number we’re looking for.
One day you think you dropped four pounds, but the next day
it’s right
back on. Now, you could scowl furiously at the scale, and
chuck it out the
bathroom window. Or you could just adopt a good exercise
regime. The
latter may be a more health option. What you need is a new
and improved

3. diet plan and good aerobic exercises.
How often do you exercise? This is an important question
that everyone
should be asking themselves. Fitness is a key factor in
staying healthy and
living well. You want to live well, right? Of course, we all
want to live
hospital-free lives.
Therefore good habits must be acquired, and at a youthful age
if possible.
It’s always prudent to start earlier, rather than later. In recent
years my
wife and I decided to better our diet. We are slim folks, but
that is not the
only aspect to consider.
A slim figure doesn’t automatically guarantee that you’re
healthy. Poor
eating habits can have powerful effects on your body and
mind. Plus we

4. want our children to adopt healthy eating routines as well.
On top of a
proper diet, we all began doing more exercises.
1
This is something all human beings should seriously
consider. Just like a
machine, your body can really depreciate if you fail to ever
use it. Sitting in a chair in a cubicle the entire day and
watching television in potato-couch
style the entire evening do not help much.
What we all need are some aerobic exercises; by that I mean
decent ones
which make you really sweat and you’re breathing faster.
You need to get
the heart pumping and muscles working. You not only burn
calories, but
also make the body stronger and increase your stamina. With
regular
aerobic exercises, you also increase your energy levels.

5. This is ideal if you are a busy-body like me. I think it’s safe
to say that we
could all benefit from being able to generate some more
energy and last
for longer. The sad truth is that so many individuals are blind
to this simple
fact: energy depends on diet and exercise. These are crucial
factors, folks.
Are you in search of some great aerobic exercises and cannot
afford a
private consultation with that wel -paid personal trainer?
Well, if this is the case, maybe you want to try the World-
Wide-Web. On the Internet there
are abundant diet plans, workout regimes, and aerobic
exercises ready at
your service.
It’s as good as having multiple personal trainers and as easy
as punching
a few keywords in a quick Google search. What cha waiting
for? Time to

6. put on those athletic shoes and move your muscles!

7. Making Exercise More Fun
Nothing beats waking up in the morning with the thought of
going to the
gym to lift weights or jog on the treadmill. After a hard day’s
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.
2
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

8. 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. Reverse
your routine
or just change the order of your exercises.
Go to a city park that has playground equipment and use the

9. 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 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 of
hundred feet. Jog
about one-hundred feet and then drop and do a couple of
push-ups, walk

10. the next one-hundred 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.
3
Doing yoga in the park or on a beach is also a nice and
relaxing way to
exercise both your body and 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

11. to picture your muscles getting bigger.
Research has shown that if you focus all of your thought on
your 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
forms into your
everyday life and make these habits the kind of habits that
will last a
lifetime.

12. Exercise with Best Results
The problem of setting the training at a certain moment in the
day is more
serious than it appears to be. The choice of the period when
we train
depends on more factors. It’s clear from the start that we
cannot consider
the period of three hours after every main meal, because this
interval must
be allotted to digestion only.
Considerable physical effort is totally unadvisable in this
period (blood must
not be directed to the muscles, since gastric digestion has
priority.
More exactly, people should train when their stomach is
empty, but the
level of glycaemia must be constant.
Considering a normal awake – asleep rhythm, there are two

13. favorable
moments when we can set fitness programs and training in
general: one in
the morning, between (10-12), and the other one in the
afternoon,
4
between (4-9) so current practice in most of the sports
confirms these
periods as best for training.
An argument for choosing one of these intervals is the body
temperature,
which now gets to its maximum. The second period (16-19)
is even better
than the first one from this point of view, because the
temperature is
higher and this enhances sport performance.
It is not advisable to train early in the morning, right after
waking up and

14. before breakfast. However, there are authors who support the
idea of
having the training in this period. The reserves of glycogen
are limited after
the lack of food during sleeping and this is the reason for
using the adipose
tissue earlier in training than in other cases.
Unfortunately, at the same time, the stress hormones
(cortisone) are
secreted abundantly, so besides the adipose tissue, there is
the risk of
losing precious muscular tissue. Another argument against
this is the fact
that body temperature is very low in the hours of Morning, so
no motion
parameters (force, resistance, speed, mobility, skill) can be
fully activated.
Thus, a prolonged and tiring warming up would be
necessary, hindering

15. the actual training. Everybody agrees that training before
bedtime is not
advisable at all, because they delay sleep a few hours, given
growth of
cortical activity and of body temperature.
The schedule can be adapted biorhythm and time zone and
once
automatism installed effectiveness of training will definitely
increase.

16. Stretching For Health
Lack of flexibility is now seen to be a major cause of general
health
problems and sports injury and is being linked to everything
from stress,
back pain and even osteoarthritis. It also means that nagging
injuries,
especially around the joints take longer to heal.
5
Latest studies show that up to 60 percent of the general
population with
bad backs and knees have tight hamstrings and hips and the
main cause is
a lack of flexibility.

17. How to Stretch
Before stretching, dress in loose clothing and try and acquire
a five-foot
length of rope and tie a loop in the end. The purpose of this is
to loop the
end of rope around the exercising appendage to squeeze the
last couple of
inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a
carpeted floor or
on a mat.
Isolate the muscle or group you want to stretch then contract
the muscle
opposite. This causes the isolated muscle or group to relax
straight away
and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can’t
be stretched any

18. further; now give yourself a gentle pull with your hands or
rope. Go as far
as you can and then hold the stretch for no more than 2
seconds then
release, do this for a total of 5 repetitions on the isolated
muscle or group.
The reason for just a 2-second stretch is because when a
muscle realizes
that it is being forced into a stretch it contracts to protect
itself from being overstretched.
If you can beat this contraction you’ll be well on the way to a
greater range
of motion.
Remember to hold for no more than 2 seconds, release,
return to the
normal position and repeat for the five repetitions. Try not to
have any
hesitations between stretches and make it as fluid as
possible. Try to

19. stretch every day if possible, remember to:
Work one target muscle at a time.
6
Contract the muscle that is opposite the targeted muscle,
which will
relax in preparation of its stretch.
Stretch it gently and quickly.
Release it before it realizes that it has been stretched and
goes into
its protective contraction.
Below are two exercises that can be done straight away
even while
you are at work to stretch that tension and stress from of your
body.
1. Lie down on the floor with your buttocks against a wall
and your legs
straight up the wall. Slowly flex your toes towards your
knees, hold for two

20. seconds and repeat five times. This wil loosen up your lower
back and
stretch your hamstrings and hips giving instant relief for tired
backs.
This exercise can be done while at the office anytime you
start to feel that
stress and tension building up.
2. Sitting in a chair and putting one leg out straight, flex your
toes towards
your knee, now lean towards that foot, stretching your hands
towards it
and letting your head and shoulders follow, hold for two
seconds and
repeat five times. This will create a stretch right across your
lower back
and neck.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching
(AI) now for

21. about 10 years, but it has only recently been brought to the
public’s
attention. I have used this technique on my clients for quite a
while now
with great success, while adding renewed life and spring to
tired out
muscles.
AI stretching prevents injury, as conventional stretching can
cause real
harm such as muscle pulls and tears. AI stretching does what
stretching is
supposed to do; it transports oxygen to sore muscles and
quickly removes
toxins so recovery is faster.
7
It also works as a deep massage technique because it
activates muscle
fibers during the actual stretch.

22. Six Steps to a Positive Body Image
A positive body image is one that we should all strive for.
This is when you
know yourself and who you are. You have a very true
perception of your
size, shape, and weight. You see yourself as you are in the
present. You
accept yourself, even though you may be overweight.
You believe in yourself and love yourself while still striving
for something
better. When you have a positive body image, no time is
spent obsessing
about food, weight, calories, exercise, etc. You are proud of
who you are
and feel comfortable in your own body.
Many people that suffer from binge eating disorder do not
have positive
body images. Instead, they have very distorted images of how
they see

23. themselves. Here are six ways to create a positive body
image for you.
1. Create a list of people that you admire Write down why
you admire
each person. As you are writing the characteristics you like,
take notice of
what you are writing down.
For example, let’s say that you have a high regard for Oprah.
Your list
might include her generosity towards people, her willingness
to support
what she believes in, and her strong character that went for
success no
matter what background she came from.
You do not admire Oprah because of her looks; you admire
her for the
difference that she has made in the world. For her
contribution to society.
How she has touched and changed so many lives.

24. 2. Remember a time in your life when you felt great about

25. Yourself
Travel back in your life to a time when you were happy with
your body.
Maybe this was high school or college. Whatever the time,
just close your
8
eyes and remember how you felt. Let these good feelings
radiate within
you.
3. Write down what you like about yourself now
Take out a piece of paper and write down everything that you
like about
yourself: your legs, your eyebrows, your smile, your hair,
etc. The key here
is to focus on the likes of you instead of the many dislikes.
Start
appreciating what you do like about yourself. This will make
you feel better

26. overall.
4. Notice how you carry yourself when you walk
Do you walk with your head down looking at the ground? Do
you slump
your shoulders? Perk up! Start walking and making eye
contact with
people. Hold your head up high. Walk with your shoulders
held back.
5. Start exercising if you haven’t exercised in a while, starts
off slow. Go for a walk outside on a nice day. If you are used
to exercising, keep it up
and change up your routine so that you don’t get bored. When
you
exercise you begin to feel good about yourself, even if it is
for 15 minutes.
Start off slow and work your way up.
6. Hang out with positive people Take a look at the people
closest to
you. Are they positive or negative people? Chances are if

27. they are negative
this attitude will reflect on you and your attitude. Try to limit
your time
with any negativity as this will only make you feel bad about
yourself. You
will focus on the things that you do not like about yourself.
Start feeling good about yourself and learn to accept
yourself. Little by little you will notice changes that have
occurred. Learn to be on your side
instead of always being against yourself. Put your shoulders
back and quit
thinking about what you’re not. Love the person you are and
the person
that you are becoming.

28. Health is wealth
9
By being physically fit, it can make a person look lean both
inside and out.
There is a lot a person can do such jogging or walking in the
morning,
playing basketball or any other sport with friends but if a
person wants to
have muscles and look lean, the best thing to do will be to
sign up and
workout in a gym. Just like taking any medicine, one should
first consult
the doctor before undergoing any form of exercise.
Physical exercise is beneficial because it helps maintain and
improve one’s
health from a variety of diseases and premature death. It also
makes a

29. person feel happier and increases one’s self esteem
preventing one from
falling into depression or anxiety. It has also shown to make
a person with
an active lifestyle live longer than a person who doesn’t.
The best exercise plan should have cardiovascular and
weight training
exercises. This helps burn calories and increases the muscle
to fat ratio
that will increase ones metabolism and make one either gain
or lose
weight.
A person who has never worked out before should do it
gradually. Doing it
too much for the first time can make one pull a muscle or
have an injury
making it worse. Endurance will never be built in a day and
doing it
repeatedly will surely be good to the person.

30. Focusing on certain portion in the body can help make it
improve. A good
example is going to the gym and doing a workout more often
in a specific
area such as the abs can give one a chest pack.
But beauty is not only about having muscles which is what
people can see.
It is also about enhancing the beauty within.
Start a Weight Training Exercise Program Today
Although there are many sites that claim that they will show
you weight
training exercises online, in reality this is not the way to go.
10
If you want to start a weight training exercise program, you
really need to
be working with someone else. There are many options
available. You can
go to the gym, use free weights at home with a buddy, or get

31. one of those
machines, but if you do not do your weight training exercise
with proper
safety precautions, it is quite possible for you to get seriously
injured.
I recommend doing your weight training exercise at the gym.
There are
several good reasons for this, and I will go ahead and tell
you some of the
very best ones. First of all, you can get a spot at the gym. Of
all of the
weight training exercise injuries, most of them could have
been avoided
with a proper spotter.
This is especially true with free weights which can injure or
even kill you if
you are forced to drop them based on muscle fatigue. This is
the most
important reason to go to the gym, but it is really far from the

32. only one.
The fact is that it is easier to psyche yourself up for your
weight training
exercise when you do go to the gym.
With all of those people around you dedicating their time to
getting in
shape, there is just no way will you feel like slacking off in
your weight
training program while you are at the gym. Many gyms even
have personal
trainers available, who will help you to meet your personal
best, by
working you harder than you will yourself, and helping to
chart your goals.
They can even suggest which weight training exercises you
should use and
how many, to strengthen the muscle groups which interest
you.
Before you start doing weight training exercise, however,

33. you should do
some cardiovascular stuff. While you can get by quite well
without weight
training exercise, cardio is absolutely essential to your
health.
You will live longer, be healthier, and happier, and even
have more energy
if you do some aerobic activities every day to keep you
active. We do not
stay young forever, but those of us who get adequate aerobic
exercises do
stay young for longer than those who do not. Once you start
doing that,
then you can add your weight training exercise program.
11
The Effects of Exercise on Body Temperature
If you are having trouble sleeping, and you don’t already
have a regular

34. exercise program, you should start one if you want to sleep
better.
Exercise is beneficial to sleep in several ways. For example,
exercise raises
the body temperature rhythm and allows your body
temperatures to ‘peak’
at a higher level.
This, in turn, increases your energy level during the day, so
you’ll feel more
motivated and alive. And just as body temperature reach its
maximum at a
higher level through exercise; the body’s temperature wil
also drop further
and more easily. This lets you sleep more deeply without
interruption.
A regular exercise routine prevents your body’s temperature
rhythm from
remaining relatively level throughout the day. With an
appropriate body

35. temperature rhythm, you will find that you can get a deep
sleep even if
you’ve had a stressful day or can’t perform your regular
exercise on a
certain day.
Exercise also delays the drop in the body’s temperature in
the evening, and
this delay lets you remain awake and alert for a longer time
without feeling
drowsy or tired. And, as everyone knows, exercise is a great
stress reliever,
and stress is one of the main reasons for the development of
sleep
disorders.
If you don’t already have an exercise program, you really
should consider
starting one right away. The best time to perform exercise is
in the
morning because it encourages a quick rise in temperature.

36. You should
avoid exercise for three hours before you go to sleep, since
your body’s
temperature will likely still be rising, and you could find
falling asleep or
sleeping deeply to be more difficult.
You don’t have to run right out and join a gym in order to get
regular
exercise. It is possible to obtain the benefits that exercise
brings through
its effects on your body temperature by taking less dramatic
actions.
12
Research shows that even moderate exercise during the day
has many
healthful benefits.
If you can’t seem to get motivated to exercise on a regular
basis, you

37. should find a less intense, but physical, activity you enjoy
several times per
week. The activity could include such things as taking a brisk
walk, going
for a bike ride, or going rollerblading.
All of these activities will have a significant effect on your
body
temperature and encourage its rhythm to function at beneficial
levels.
A flexible body is:
More efficient
More easily trained for strength and endurance
Enjoys more range of motion
Stays balanced more easily and is less prone to injury
Recovers from workouts more quickly, and feels better.

38. Exercise Balls
Exercise balls are one of the most innovative ways to
exercise. These little
balls will catch every one’s fancy due to their shape and very
attractive
colors. The real benefit of these balls, which were
introduced by a group of
Swiss medical therapists, is a substitute of support during
exercise.
Working out with the exercise balls will strengthen and tone
all of the
major muscles of the body. The soft texture of the balls make
it an ideal
choice for yoga positions, using dumbbells for muscle toning,
or working on
heavy duty weight training equipment. The advantage of
exercise balls is
that they are durable and maintain shape well under pressure.

39. The documentation with the balls will provide test load
figures for how
much weight the exercise balls will hold. The advantage here
is the fact
that the balls provide soft yet firm support that doesn’t harm
your body.
You can find exercise balls in several different colors and
finishes.
13
You can even get a ball that matches the texture of your room.
They are
simple to store and you can even roll them under your bed or
a table if you
prefer. When you aren’t using them you can let the kids play
with them.
These balls are a lot of fun for kids, as they are very soft and
won’t cause
them any harm.

40. Medical equipment
These balls were originally developed for use in medical
therapy; the
exercise ball is used to support the body during exercise.
This ball will
provide support to the body when you do a specific exercise
in a specific
position and still need to maintain balance. Most balls are
made of burst
proof latex or another material that is very safe to use.
There are many postures with yoga and muscle toning
exercise that can
only be done with the help of support. For these postures,
exercise balls
are quite useful. The exercise ball will introduce an element
of stability to
the exercise that you won’t normally get with the floor
exercise.

41. Your body responses automatically to instability to keep
balance on the
exercise ball. This will help in strengthening the muscles that
aren’t actively participating in the exercise. An exercise ball
is also very useful for
physiotherapy treatment. Exercise balls will help to get rid of
back ache
and spinal disorders.
The small range of motion and adjustment of balance of the
spine that is
induced by exercising with the exercise ball will help reduce
back pain.
The Swiss ball exercise is for people with back pain to
provide them with a
simple way to restore movements after an episode of back
pain. It also
results in improved muscle strength, greater flexibility, and a
wide range of
motion of the spine during treatment.

42. The Best Way to Get a Flat Firm Stomach
When it comes to our bodies, we all have one place or
another that we are
somewhat unsatisfied with. You always hear people say
things like “I hate
14
my thighs” or “my butt is too big”. Of course some of these
things are said
in jest, but there is still discontent hidden in there.
Despite it all though, the one thing that has become almost an
obsession
today is the way our abs look. It seems that everyone is
looking for those
ever elusive “six pack abs”, but much like Ponce De Leon’s
search for the
fountain of youth, it seems like it is impossible to find.
Now, while there is no “magical formula” for attaining a flat,
firm, and

43. toned stomach, there is something you can do that if done
regularly, will
get you the results that you are looking for. To get these
results, stomach
crunches need to be done daily but keep in mind that stomach
exercises
alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your
crunches everyday
will be the way for you to see that flat, chiseled, sexy
stomach. Crunches
are easy to do, and if done properly, are very effective for
toning those
abs. Here is a step by step breakdown of the proper way to
get the most
out of your crunches.
Lie flat on your back on the floor with your legs bent to about
a 90-degree
angle with both your rear and your feet flat on the floor.

44. Place your hands
behind your head making sure not to interlock your fingers.
You can make
your hands into fists so you do not pull up on the back of your
neck.
The next thing to do is to pick a spot on the ceiling directly
above you. This
should be done in order to ensure that you do not bend your
neck during
the duration of the movement. Do not take your eyes off this
spot! The
most common mistake while performing a crunch is too much
stress on the
neck as a result of pulling on it with the hands.
The next step is to stabilize the low back. This can be done
by tightening
the muscles in the abdomen. Slowly curl forward and up
using your
abdominal muscles only. There should be no bending at the

45. waist. Keep
your abdominal muscles firm for the entire duration to ensure
low back
15
stabilization. Keep your focus on that spot on the ceiling to
prevent neck
pain as a result of stress.
At the top position your shoulder blades should only be
between 4-8 inches
off the ground. There is no need to go any further. Pause at
this top
position. This whole movement should be performed slowly
and take about
2 seconds to perform. Pause at the top position for 1-2
seconds to ensure
full contraction of the abdominal muscle.
Slowly return to the starting position keeping your abs
contracted.

46. That is all there is to it. The crunch is not a very big
movement because
you are working your abs only. A full sit-up does not work
your abs better
than the crunch because once you are past the crunch
position, your abs
are fully contracted and it is your hip muscles that are
straining to lift you
up, not your abs.
Doing a hundred of these a day is not the key here. Doing two
to three
sets of 15 to 20 of these at a slow and deliberate pace with
good form is
what is recommended for maximum benefits and minimum
risk of injury.
Trying To Get Back In Shape
If you have taken a layoff from your exercise program it’s
tough to get
motivated to start back into your training regimen again.

47. What you have to
do is set some realistic attainable “written “goals to help
push you.
The reason I have emphasized “written” is because if you
don’t write your
goals down they are merely wishes. Studies have proven
over and over
that writing your goals down is powerful.
Let’s look at some examples. If you want to get back into
running, walk
first. Depending upon your level of fitness you may only start
with fifteen
or twenty minutes. If you have some level of fitness start with
30 minutes
and gradually increase it.
16
Once you have been walking for a couple of weeks ease back
into running

48. by alternating walking and running. Walk for ten minutes and
run for five
and so on. As you increase your level of fitness and your
soreness lessens
increase the running until you get back to running for thirty to
forty five
minutes at a time.
If you have been involved in weight training in the past and
have taken a
layoff of more than a couple of months you really need to
take it slow
coming back.
With weight training, if you push too hard too early you can
end up
damaging supporting tendons and ligaments. The key is not to
rush in
trying to use the same weights you were using and do less
sets.
What I do after a long layoff is go to the gym and ride the

49. stationary bike
for 15-2o minutes first to warm my body up. Next, I will
choose only one
body part per day to exercise. If you are an older person or
have a larger
frame you may want to continue this type of program even
after your
initial break in period.
Let’s look at working the chest for example. If I were bench
pressing 300
pounds prior to my layoff I will begin my first work out with
135 pounds
and do 3 or 4 sets of high reps in the 15-20 range. Adjust
your weights
accordingly.
Then I may do 3 sets of flat dumbbell fly’s again with higher
reps so as not
to place too much stress on my tendons and ligaments.

50. Follow these same guidelines for all body parts and increase
the weights
and reps slowly and within a month you will be right back to
hard training
again and working towards your goals.
How Exercise Can Help With Anti-Aging
In our quest for the fountain of youth people have taken up a
new form of
treatment, Anti-Aging Clinics. Here you can get injections of
human growth
17
hormone HGH and injections of nutrient supplements;
however a simpler
and perhaps easier away to do this is by changing your diet
and exercising.
Strength training has been proven to help the body naturally
produce HGH.
The more you train the more your body produces HGH.
Strength training is

51. taking exercises to specifically strengthen certain muscles.
You can do this
by spending 20 minutes a day 3 times a week at your local
gym or fitness
center.
Or if you have some simple equipment you can do this at
home. Just some
simple squats can stimulate the body to make HGH and help
you lose
weight as well. It will take about 24-48 hours for your body
to build up
HGH.
Research has found that for every hour you work out your
body will make
$10,000 worth of beneficial chemicals that it needs. This
means that with
some simple exercise you will not even need to go to an
Anti-Aging Clinic
your body will produce the chemicals naturally.

52. Try to strength train on a regular basis. As well as getting the
HGH you will
also improve bone mass and get more oxygen to your body
tissues and
organs. This will help them function better. You will feel
better when you
lose weight in this way as well. This is what the HGH
injections at the Anti-
aging clinic will do for you. However nothing beats the
natural treatment
that your body can do for you.
So instead of jumping on the bandwagon and running to the
nearest Anti-
Aging clinic, give yourself a break and let your body do it the
natural way.
Strength training coupled with diet will go a long way
towards achieving
your goal of not only a great looking body but also very
possibly prolonging

53. your life.
As well as exercise try to adjust your diet to a healthier one
with more
fruits especially berries and whole grain cereals. Try to add
some fish to
your diet (not shellfish) to make a complete diet. Cut down
red meats, salt,
fats and refined sugar and you will find your body rewards
you as you feel
18
better and have more energy. This change of diet coupled
with strength
exercises will also help you to lose and keep off those
pounds.
You can also add natural nutritional supplements to your diet
to ensure you
are getting enough of the essential nutrients. These, when
taken at a
proper level will also help the anti-aging process.

54. Walking For Health and
Friendship
Many studies show that walking is good for your health, but
sometimes it
helps to get out of the “around the block” rut and into
something more
challenging and fun.
Long-distance walking events help get you in shape–and if
you walk for a
good cause, your stroll can raise funds for groups that need
it. An added
bonus: Walking as part of a team can increase the enjoyment,
keep you
focused and build great friendships.
But what is a walking team? In the Avon Walk for Breast
Cancer, teams
include two people or dozens-women and men, neighbors,
colleagues,

55. family, spouses or new acquaintances, from the same town or
across the
country-who share a commitment to taking personal steps
(literally) in the
fight against breast cancer.
One team that takes humor in stride is the “Back of the Pack
Walkers.” It
consists of nearly 10 women who come together each year
for the Avon
Walk for Breast Cancer in Washington, D.C. They walk in
memory of a
friend, Robyn Cain, who lost her battle with breast cancer in
2004. Team
Captain Candi Hoffman says that “after spending so much
time together,
training and at the Walk, I consider the girls on my team to be
some of my
closest friends.”
“Team Maureen” is a fixture at the Avon Walk Chicago, with

56. team
members participating as walkers, volunteers and
cheerleaders, all in bright
green shirts. According to Donna Lahey, “Team Maureen”
Walker Captain,
the 2006 team has 64 members from age 1 to 81. The team is
named for
19
Maureen Buescher, who died of breast cancer in 2002. It
includes family
and friends who walk for their own health and the health of
all women.
Mike McElduff has put a unique spin on the team concept by
leading “Team
Peggy’s Spirit,” named for his mother, at all eight Avon Walk
events across
the country from April to October. “Peggy’s Spirit” includes
McElduff’s
siblings, friends and solo walkers who are seeking

57. camaraderie as they
tackle the long walk.

58. The 24 Hour Fitness Path
The Twenty Four Hour fitness center is like your one stop
shop to
everything about fitness and your well-being. Imagine it as
the Walmart of
the fitness industry. Twenty Four Hour fitness centers are
located in a
number of areas in the state. All of them have equipment’s
which cater to
weight training as well as cardio vascular equipment’s.
A variety of fitness gear is also available. Twenty Four Hour
fitness centers
all have locker rooms and – believe it or not – babysitting
accommodations.
Over all, the Twenty Four Hour fitness center is a complete,
clean and
extremely well maintained facility that especially caters to
all your fitness

59. wants, needs and preferences.

60. Join Us
It is very easy to get started on your path to fitness. Twenty
Four Hour
fitness centers have over three hundred clubs located in the
whole nation
and are open for twenty four hours. There is no long term
contract to sign
up in. You have the option to pay monthly, but you are offered
a complete
personal training package that suits your body type, body
weight and built
so you are ensured with a service that is truly personalized.
Which club do you belong in?
Twenty Four Hour fitness center gives you the option to
choose the specific
type of club that you desire. The active club involves a group
exercise as
well as free weights and cardio machines to work off that fat.

61. The sport
20
club also includes everything in the active club but with
additions such as
basketball, heated pools and whirlpool.
The super-sport club also includes the amenities found those
in the active
club and the sport club but with more additions such as
massages, a sauna
as well as a steam room. The ultra-sport club is the works. It
includes most
of the amenities found in the active, sport and super sport
club, plus a day
spa, courts for racquetball as well as an executive locker
room.

62. The Path to Performance
It all depends on what you want to achieve. In Twenty Four
Hour fitness
centers, a uniquely specialized fitness program is available
to anyone who
simply wants to improve their performance in a specific
sport or is seriously
training for competition. The program is designed by
athletes.
The Performance program includes a menu plan specifically
customized for
those intense workouts. A resistance training is also
available as well as a
full cardio workout. After your exercise, a metabolic rate test
is conducted.
This program is designed for those who wants to get started
as soon as
possible but has no clear and specific idea how. This is
clearly the best

63. option for them because all the information on nutrition,
resistance training
is learned through this program. This is the foundation one
needs in order
to have results that would last your body a lifetime.

64. The Components of Fitness
A regular exercise, an intense workout is just part and parcel
of your path
to health, fitness and wel -being. There are other factors that
should just
as well play a part and which Twenty Four Hour fitness
center teaches you.
Food intake is one of them. A menu is provided to those who
follow the
performance path. This details what you should or should not
eat, or at
least eat less of, if not completely avoid. Cardio is also one
as this
enhances your endurance to stress and exercise.
21
Vitamins and supplements are a necessity unless you are sure
that you are
able to receive the proper amounts of iron, calcium, vitamin

65. C or D or E in
a day. If not, it is best to take them in. Resistance training is a
feather in
your fitness cap and is a necessary tool for being healthy,
wealthy and
wise.

66. Exercise and Asthma
If you suffer from asthma, you probably think that you can’t
exercise
properly or safely. Contrary to what many think of this
subject, there are
ways that you can get in shape and exercise, even if you
suffer from
asthma.
Asthma is a chronic lung disease that is marked by
characteristics such as
coughing, wheezing, shortness of breath, and chest tightness.
Asthma
tends to occur with people who are genetically or
environmentally
predisposed to the condition.
Some of the triggers that may start or make an attack worse
include
exposure to allergens, viral respiratory infections, airway

67. irritants, exercise, and exposure to things such as dust mites
or cockroaches.
You can prevent asthma attacks by doing the following: 1.
Bathe your pets
weekly.
Don’t smoke or permit smoking in your home.
When mold or pollen counts are high, you should stay
inside with air
conditioning.
Wash your bedding and any stuffed toys at least once per
week in hot
water.
Wash your hands every chance you get.
Get a flu shot.
Wear a scarf over your mouth and nose in the winter
months.
Be proactive and know your triggers and how you should
avoid them.

68. 22
Now that you know what you know about asthma, you may be
wondering
where exercise fits in. As most doctors will tell you, you
shouldn’t give up
on sports or exercise at all. You just have to be smart about
how you play
and take special pre cautions to avoid attacks.
Almost all doctors agree that the best way to prevent attacks
during
exercise is to keep your inhaler and medication close by. You
should never
use the inhaler more than 3 times during a game or exercise
session. If
you are up the previous night with coughing and wheezing,
it’s always best
to go light with your exercise the next day.
For something known as IEA (Exercise Induced Asthma), the
symptoms are

69. somewhat different, in the fact that they appear after 6 – 10
minutes of
exercise and will often be worse in cold or dry air.
If you have IEA, there are several activities that you can
enjoy such as
swimming, walking, biking, downhill skiing, and team based
sports. There
are many activities for you to choose from, to ensure you get
the exercise
you need as well.
Keep in mind that the condition of asthma isn’t “all in your
head”; it is a
real physiological medical treatment that will require
treatment to prevent
and treat. Even though your doctor will be your best friend in
treating
asthma, you are the one who can prevent your symptoms.
Always be smart, take your medication, and be proactive.
Don’t let it put

70. you in a life of misery – as you can enjoy exercise just like
everyone else.
What Everyone Needs To Know About Exercise and
Blood Pressure
Although regular aerobic activity is important to the health
and wellbeing of
everyone, far too many people make the crucial mistake of
assuming
painful, strenuous workouts are the most productive way to
exercise.
The startling fact is that moderate exercise – with the prime
example being
walking – may be an even more effective way to exercise,
especially if you
23
need to lower your blood pressure, and definitely if you’re
just beginning
your fitness program.
Before starting any new fitness program – especially if you

71. haven’t
exercised in a while or if you have medical problems – you
should always
consult your doctor first. Your doctor might even suggest you
change some
of your lifestyle habits such as your diet or medications in
addition to
starting an exercise program.
A doctor’s prior approval is especially important since some
activities can
cause your blood pressure to rise to potentially dangerous
levels. Recent
research shows that vigorous exercise in unfit individuals
may actually be
harmful and should be avoided unless tolerance to the
exercise has been
built up over a reasonable period of time.
On the other hand, numerous studies have proven people who
exercise

72. moderately and regularly are more likely to have blood
pressures in the
healthy ranges.
Different types of exercise obviously depend on your fitness
levels, but
cycling, walking, swimming, are excellent choices for
starting a fitness
program. For each of these options, you can easily control
your work level
and your progression so that you keep your blood pressure
within a
healthy range during the activity and eventually lower your
resting blood
pressure, too.
Progression is vital to the success of your fitness program.
Start slowly so
that your body has time to adjust and adapt. Remember, one
of the main
reasons people give up and quit new fitness programs after

73. just a few
weeks it that they try to work too hard, too soon.
If you decide to start a walking program, for example, start
slowly by
walking two or at most three times a week for ten to fifteen
minutes at a
time at a leisurely pace. Gradually increase either your pace
or time each
week. After a couple of months, you can increase the number
of weekly
sessions, too.
24
If you decide to join a health club, you should start with a
qualified
personal fitness professional who will take all medical
history into account
and help you design an appropriate fitness program.
Uncontrolled high blood pressure leads to many different

74. medical problems
such as stroke, coronary disease, and kidney disease, so it’s
crucial you do
everything you can to control your blood pressure. Gradual
progression is
the key to keeping your blood pressure under control,
maintaining your
weight loss, avoiding injury and ensuring long term success.
25