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<title>Latest Articles by steve17811</title>
<link>http://www.populate.net/</link>
<description>Articles at Populate.NET</description>
<language>en-us</language>
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<title>5 Ways To Recover From A Tough Workout!</title>
<link>http://www.populate.net/Fitness/Muscle_Building/5-ways-to-recover-from-a-tough-workout.html</link>
<guid>http://www.populate.net/Fitness/Muscle_Building/5-ways-to-recover-from-a-tough-workout.html</guid>
<pubDate>Thu, 02 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ You know the feeling, that sore sluggish feeling post workout. We have all been there. There is something you can do right away that when performed right after your workout will speed up recovery and motivate you to move forward.

All five of these not only speed recovery, they also increase your muscle growth and strength. Its time to get excited about pill popping, sleeping late, and cold showers!

Trick #1: The Right Supplements

Cayenne: This magic little pill will speed up healing and reduces inflammation by up to 50%.  You can take it continually or only post workout. It doesn't need to be cycled off to improve its efficacy. Other pluses include increased blood flow, decrease susceptibility to colds and viruses, and warmer muscle pre-workout.

Fish oil & Flax Oil: These both speed up muscle healing, give muscles the good kind of fat to fuel the workout and reduce inflammation. This means that you can fight soreness both during your work out and after your workout. You could eat the real thing, but you would have to eat a lot of it to get the same benefits as popping a few pills every day.

Calcium, Magnesium, Potassium & Zinc: These all reduce soreness and muscle fatigue both during and after your workout. You can take them in pill form or in a drink form. Or you could eat a lot of potatoes and bananas and a few lozenges. Taken regularly they help keep the muscles, heart, and blood vessels in good condition.

Vitamin C, B, & a Multi: These all increase your energy levels, help fight fatigue, help build stronger muscles, and strengthen your immune system and cardio vascular system. Taken daily they will reduce recovery time and increase your energy and healing.

Trick #2: Don't Work Out to Failure

While it might be a good idea to do this once in a while, say once or twice per month, routinely hitting your wall will slow down your efforts. When done regularly, this will deplete your protein and carbohydrate reserves. You will also damage your body's ability to use your strongest muscle fibers. Cut your work out reps just one set short of hitting your wall and sometimes don't even go that far. Give your muscles a break and they will reward you!

Trick #3: The Post Workout Shake

Every workout you should drink up a mix of nutritionally dense, high glycemic carbs and protein. Doing so immediate post workout will stop the damage from the work out and induce your muscles to instantly begin repairing themselves. You will induce bigger gains and higher energy levels with less fatigue. Look for something fruit based with a one protein to two-carb ratio. Aim for something whey based and add fruits such as berries or high antioxidant berry powder. Always add Bananas and a little ground flax seed couldn't hurt either.

Trick #4: Your Post Workout Shower

Shower immediately after you chug that shake down. Start out with icy cold water to reduce the post work out inflammation. Then immediately turn the water as hot as you can go for a few minutes to increase circulation. Alternate this a few times. The contrasting temperatures will induce blood flow and increase recovery time.

Trick #5: Sleep! 

During sleep, your body performs a complete overhaul of all its systems. It checks for injuries it goes to work healing itself and it does something called muscle memory. This is where it inputs into your brain what you did during the day and if you used more muscles in a particular area your brain sends out a signal to increase muscle and nerve building and recovery in that area. 

Your body also releases growth hormone during this time. This coupled with the muscle memory will induce bigger muscle growth and repair. Make sure you go to bed at a reasonable hour and sleep at least eight to ten hours. Also, take in a nap or two whenever possible during the day.

By all means, don't limit yourself to just these five tricks to increase healing, there are more out there. These are some of the best. Tried and true tested. 

Don't forget to drink at least two liters of water on your work out days and at least one liter on your off days. This will flush your muscles and keep your body well hydrated and clean. And that is good for keeping you form fatiguing quickly and for helping speed recovery time. So when it comes to purified water, drink up and follow a sensible eating plan to keep your body well nourished and hydrated! ]]></description>
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<title>3 Quick Exercises To Get Perfect Abs</title>
<link>http://www.populate.net/Fitness/Muscle_Building/3-quick-exercises-to-get-perfect-abs.html</link>
<guid>http://www.populate.net/Fitness/Muscle_Building/3-quick-exercises-to-get-perfect-abs.html</guid>
<pubDate>Wed, 01 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Everyone these days is working to get in shape, and they want to see results quickly. These quick and easy exercises will give you a better, more toned stomach with little effort and fast results! Using these three quick exercises will allow you to quickly firm up your abs. As you grow more accustomed to these three exercises you will be able to increase the number of repetitions that you complete, but be careful not to overdo it! 

Each of these three quick exercises should take ten minutes or less, and within four weeks or less you will begin to see incredible, positive results, guaranteed! All that this means is that you need five hours a month to spare in order to get your abs in the best shape of your life!

Quick Ab Exercise #1 - Sit down on a sturdy high back chair with your torso completely straight. Bring your arms back behind you so that you are giving support to your lower body. Extend your legs, pointing your toes outward in the process. Hold this position for between 5 and 10 seconds. Then slowly bring your legs up toward your chest, squeezing both your abs and buttocks in the process. Hold this position for between 5 and 10 seconds. You have just completed one single repetition. Complete this set at least five to ten times a day, every day, in order to achieve the best possible results. 

Quick Ab Exercise #2 - In this second exercise, you should begin by laying down flat on your back. Lock your hands together behind your head. Slightly bend your knees, and spread your legs slightly apart. Now slowly lift your upper body to your knees in a crunch, making sure not to put any unnecessary pressure on your head or the back of the neck. You should be using your abdominal muscles for the lifting rather than anything else. Hold this position for between 3 and 4 seconds before slowly returning your body to the starting position. Make sure not to jerk or move hastily when returning to the floor. When you begin doing this exercise, two sets of ten repetitions every day is a good place to start, increasing the repetitions and sets as you become more accustomed to the exercises.

Quick Ab Exercise #3 - The third quick ab exercise also involves beginning by laying down on your back. Just like before, you are going to want to bend your knees and spread them apart slightly. Extend your arms out, and slowly lift your body up toward your knees. With your hands, reach as far as you possibly can, stretching your fingers out. Hold this position for between 3 and 4 seconds, and then slowly return your body to the floor. You should begin with two sets of ten repetitions each and every day, increasing the repetitions and sets as you become more accustomed to the exercises.

Figuring out the right exercises to tone your abs, along with the rest of your body, can be difficult if you do not have expert help from someone who knows how to generate results. ]]></description>
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<title>10 Rules To Follow To Get A Beach Ready Body Next Month!</title>
<link>http://www.populate.net/Fitness/Aerobics/10-rules-to-follow-to-get-a-beach-ready-body-next-month.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/10-rules-to-follow-to-get-a-beach-ready-body-next-month.html</guid>
<pubDate>Wed, 01 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Need to get ready to hit the beach? Have a class reunion or important event coming up that you want to have a great body for? Follow these 10 rules and you will be on your way!

We all want to lose weight and look great, but it can be easier than you think. Most of us also have busy lives, so it helps to have a bit of a plan to follow. 

In fact, weight loss can be pretty easy. Let's say you've got 20 pounds to lose. Now, most of us would like to drop that 20 pounds a month or two or so we think. However, that's neither healthy nor realistic. 

There's a better way, and this 10-step plan can help you lose 20 pounds a year without even thinking about it; it simply means eating healthier, getting some moderate exercise, and doing other healthy things that, let's face it, everyone should do, not just those of us with less than perfect abs.

So, here goes. 10 steps to a healthier lifestyle:

Step one: Eat as many calories as you need to for good health, but don't overdo it.

In fact, if you starve yourself, you're setting yourself up for weight GAIN. That's because your body can't keep that up for very long (unless you're anorexic, which is a subject for a different article), and if you starve, eventually you're going to have to eat. And when you eat, you'll be very hungry and are likely to binge.

It also slows down your metabolism because your body thinks you're starving. This is a natural survival mechanism and guess what? That's right, when you eat again, your body can't burn those calories as quickly because you've lowered your metabolism. So you need to eat enough calories to sustain yourself and keep that metabolism up. You also need to eat regularly so that you don't get too hungry. Women should opt for about 1500 calories a day, men about 2000 calories a day, to lose weight and keep it off. 

Step two: Eat breakfast.

Maybe it's something you think you can't do. Perhaps facing a morning bowl of oatmeal isn't your thing, or perhaps it takes your stomach awhile longer to wake up than you do. If breakfast isn't your thing and you skip it because you just can't face food that early in the morning, make it easy on yourself by making yourself a fruit smoothie with some protein powder included for a protein punch, so that you can drink your breakfast instead of eating it.

If it's that breakfast foods aren't your thing, though, it's okay to grab something else instead on your way out the door. Leftover stirfry, quickly reheated in the microwave? No problem. How about some peanut butter on some whole-grain toast?

The point is, get some good nutrition in your stomach within a couple of hours of getting out of bed, and shoot for at least 300 slow burning calories. This helps keep your blood sugar from crashing later on, which will cause you to overeat. 

Step three: Eat most of your food earlier in the day.

It's not just an old wives tale that you shouldn't have most of your food after the sun goes down. Breakfast should be moderate to large, depending on how much food you can handle when you first get up. Lunch should be similar and of course you can include some snacks along the way, too. 

By five o'clock, though, you should be winding things down and supper should be pretty modest. A light snack at about eight o'clock is just fine, as long as it's healthy. You shouldn't eat anything within about two hours of going to bed. This sets you up for weight gain and also makes it harder to sleep, since your body's working on digesting and this can give you heartburn and other digestive upsets. So opt to get most of your calories before five o'clock, and wind down the day slowly.

Step four: Focus on whole grains, fruits and veggies, legumes and beans.

Of course, some lean meat included regularly is fine too, but the bulk of your calories should come from fruits and vegetables, whole grains, and beans and legumes. Supplement with modest amounts of meat and dairy, and small amounts of healthy oils, too, like olive oil. Processed sweets and sugars and processed carbohydrates like white flour should be taken only occasionally if at all as a treat. 

By focusing on nutrient dense foods like whole grains, fruits and vegetables that are low-calorie, you both set yourself up for a reduction in calorie intake without even trying, and you also make your blood sugar stay level, which means you don't have sudden surges of hunger as you do with the standard American diet.

Step five: Lose it slowly.

If you've got to drop weight, focus on losing it slowly. Yes, we hear about the rapid weight loss claims of so many popular diet programs, and it's often true that they probably do help you drop weight rapidly. However, it's not likely that you can keep that weight off because these diet programs don't focus on realistic results or ways of eating. 

It's neither realistic nor healthy to expect that you can keep weight off like this over the long term. Therefore, both for your own health and to both get and keep weight off sensibly, lose it slowly. Opt for one to two pounds a week on a steady basis. If you do this, you can was as much as 100 pounds in the year. Keep in mind as well that if you're exercising at the same time (which is good), you're likely to have some plateaus on the scale because you're gaining muscle mass as you losing body fat. 

Therefore, there may be some times when it looks like you are even gaining weight instead of losing it. However, what's really happening is that you're swapping muscle mass for fat, and this is what you want. Slow and steady wins the race.

Step six: Focus on complex carbohydrates

This harkens back to step four, but simply put, focusing on complex carbohydrates as a major part of every meal is going to help keep you full and keep your blood sugar steady, too.

Step seven: Go light on soda, high sugar drinks, and alcoholic drinks.

All of these beverages contain high amounts of sugar and calories. One of the major reasons people gain weight is because they "drink" so many of their calories and therefore don't realize how much they're consuming. 

So drink water as your main beverage, watch the caffeine (which can make you hungrier if you're not careful), and opt to avoid beverages like soda, high sugar drinks, and alcohol except for as occasional treats.

Step eight: Eat something every four hours.

Instead of your "three squares a day," you might find it beneficial to divide your calories up among several snacks and meals. This not only helps you feel full so that you avoid binging on anything close at hand, but it also keeps your metabolism stoked, too. One good way to manage this is to have three moderate meals a day and two snacks. 

Step nine: Keep your food "real."

Of course, protein shakes and bars can provide a healthy meal in a pinch if you know what you're looking for, but most of your food intake should come from solid food instead of shakes or bars. Solid food has fiber and bulk that helps you feel full longer, and it also provides you the "mouth" satisfaction you need if you're somebody who needs to truly "eat" your food to be satisfied.

Step 10: Make fast food and high-fat foods occasional treats ONLY.

Yes, I know, that daily McDonald's stop has become a habit, but make it an occasional treat you give yourself once a month instead. Focus instead on creating your own healthy "fast" food meals of whole grains, fruits, vegetables, beans and legumes, lean meats, and low-fat or no fat dairy. Your body will thank you and incidentally, your pocketbook probably will, too. ]]></description>
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<title>Your Guide To Building A Healthy Salad For Max Weight Loss</title>
<link>http://www.populate.net/Fitness/Weight_Loss/your-guide-to-building-a-healthy-salad-for-max-weight-loss.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/your-guide-to-building-a-healthy-salad-for-max-weight-loss.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ If you are trying to lose weight, more than likely one type of food that you are trying to eat on a regular basis is a salad. However, what many people don't know is that a salad can be horribly fattening and bad for you if you are not carefully. Of course making the salad the right way can really help you to cut calories and maximize your weight loss. So, here is a simple guide that is going to help you make sure that you make a healthy salad to aid with your weight loss. 

Use Some Raw Spinach
The first thing that you'll want to do when trying to build a healthy salad is to use some raw spinach. Instead of going with iceberg, decide to eat a spinach salad. You'll find that it has far more vitamin K in it, which is important for building up your bones and it also includes quite a bit of lutein and zeaxanthin, which aids with eye health too.

Use Bright Veggies
You'll also want to use bright veggies in the salad, since it is the bright veggies that have the most nutrients in them. Some of the best ones to add include carrots, tomatoes, broccoli, peas, peas, red peppers, and even artichoke hearts. Broccoli and carrots help to provide plenty of important beta carotene for you, and tomatoes are a great way to get plenty of Vitamin C.

Go with Some Freebies
If you are trying to lose weight, you'll want your salad to make you feel full without having a lot of calories. So, add some great freebies to the salad. Go with low calorie choices that will fill you up, even if they don't have a huge amount of nutrition in them. Some of the best ones to add include celery, cucumbers, zucchini, and even mushrooms. They have quite a bit of water content in them, which helps you to feel full faster. 

Forget Creamy Dressings
While you may love the taste of creamy dressings, this will ruin the entire salad for you. In fact, most of these creamy dressings are full of fat and really add on the calories. So, if you don't want to ruin the salad, make sure that you avoid adding these dressings to your salad and avoid other foods that have them, such as potato salad or potato salad.

Avoid Sprouts
Although sprouts may be great for you and they look great, you'll find that many illnesses that are related to food have been linked to eating alfalfa sprouts as well as mung sprouts. So, you should probably just avoid the sprouts altogether. 

Include Fiber
You'll want to make sure that your salad includes plenty of fiber in it as well. Adding some chickpeas to the mix is a great idea and they provide you with 5 grams of fiber. Also, you can add some black beans to the mix, which will provide you with 8 grams of fiber. 

Add Plenty of Protein
While all the greens are great, you'll want to have some protein in your salad too. The protein in the salad will help you make sure that you stay full so you won't have cravings later one. If you want to get plenty of protein, some of the best things to add include tuna, chicken, egg, tofu, or cottage cheese.

Forget the Calorie Packed Add-ons
There are usually many add-ons to be found at a salad bar. Although they may not look like much, you'll find that these toppings are usually full of calories. Croutons, bacon bits, and chow mein noodles all have a lot of calories in them. However, if you want to add a topping to your salad, add some sunflower seeds. They provide you with a lot of important vitamin E. Raisins are an acceptable choice as well as long as you don't go overboard with them. ]]></description>
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<title>Top Ten Fat Melting Tips for Effective Weight Loss</title>
<link>http://www.populate.net/Fitness/Weight_Loss/top-ten-fat-melting-tips-for-effective-weight-loss.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/top-ten-fat-melting-tips-for-effective-weight-loss.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ If you have ever attempted to lose weight for aesthetic reasons of as part of a healthier lifestyle, then you are aware of how difficult it can be to accomplish and keep the weight off.  You should realize that many people have struggled with weight issues before you, and that you are not alone.  There are a few key issues that you should keep in mind when attempting a weight loss program and these can help maximize your ability to lose weight and keep it off.

1. Eat breakfast!
     Many people underestimate the importance of a nutritious breakfast to jump start your day.  This habit will not only give you renewed energy in the morning, but will increase your metabolism early in the morning so you can get a jump start on your weight loss goals for that day.  Since metabolism is higher in the morning naturally, you can eat and you will be more likely to burn it off quickly.  Not only will you burn what you eat in the morning faster, but you will retain energy levels throughout the day and this will help protect you from intense cravings for un-healthy foods when lunch time rolls around.

2. Keep a food log.
     If I were to ask you how you gained so much weight, would you be at a loss for words?  Chances are you do not know how exactly you gained the unwanted weight you have right now because it accumulated over a period of time.  In order to effectively address any problem, you must first understand it.  The key to understanding your weight problem is by keeping a log of what you eat and how you feel before and after eating.  When you do this, you will be able to see trends in the reasons and time you eat, and even your feelings and how they affect your eating habits.  When you understand your surplus food intake, you can more effectively address it and make the changes required to lose weight.

3. Plan ahead.
     One of the key attributes of an effective weight loss program is good planning.  This means you know precisely what you will eat and your calorie goals for the day ahead of time.  This will allow you to approach each meal intelligently and protect you from impulsive eating which can ruin your weight loss goals.

4. Remove highly desired Trigger foods.
     Trigger foods are foods that are typically sweet, salty, or oily that you crave and tend to eat a lot of.  You need an effective way to prevent binging on these foods in order to maintain your steady weight loss goals.  One way is to remove them from your household, or if you must eat them, portion them and put them in a place where you will only have access to a given portion at a given time.

5. Create and apply a workout routine which includes both cardio and weight training.
     Do not underestimate the effectiveness a properly applied strength and fitness regimen offers your weight loss goals.  By building a regime you can stick to by scheduling it early in the morning and making it a habit, you will be making leaps and strides toward burning more fat and increasing your metabolism.

6. Stay focused.
     Remember that only you control your body and what you put in it.  No matter where you are now, with some discipline and steadiness, you will reap rewards you can see and measure.  Never get discouraged, because your mind controls your body, so a sound mind leads to a sound body.

7. Adjust your social network.
     You should be able to tell whom from amongst your acquaintance are positive and encourage you towards yours goals and those whom are negative whom wish to see you fail.  Surrounding yourself by the people who will support and help you with kind words and sincere advice is a must.

8. Do not let the scale dictate your success.
     When you want to make progress checks, do not rely only on the scale.  Sometimes, especially with a properly applied strength training regimen, you will become healthier and leaner and fat will be replaced by muscle.  So a scale is not always the most accurate measure of success.  Try to limit your weigh-ins to once a week so you give your body time to make a measurable change.

9. Every bit of extra activity counts.
     If you can add extra steps throughout your day by taking the stairs as opposed to the elevator, and parking at the far end of the lot and walking, you can make a measurable difference in the calories you burn and will steadily increase your cardiovascular health.

10. Never shop hungry.
     Going grocery shopping while hungry is a surefire way to sabotage your efforts.  Always plan precisely what you intend to buy before hand to help protect you from impulsive purchase of the foods you crave. ]]></description>
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<title>The Secret to Six-Pack Abs!</title>
<link>http://www.populate.net/Fitness/Weight_Loss/the-secret-to-six-pack-abs.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/the-secret-to-six-pack-abs.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ While there are many different approaches to fat burning, not all of them are equal. Some machines develop muscle strength while others give you a good cardio workout. 

The key to fat burning is to make the heart pump harder and burn as many calories as you can. This means that you must use every possible muscle in the body in order to get the job done. 

You can join aerobics, do jumping jacks, or any number of things but theres a new way that is not only good as a fat burner its also a whole lot of fun! Keeping the exercise fun, keeps you exercising. Try using the fitness ball, also known as the stability ball. There is a good reason for the second name. 

It will test your stability both physically and mentally if you let it. You can also target specific areas, just like aerobics, as you get the cardio workout. 

Abdominal Roll
Of course the name gives away the target area, its the abs. This exercise gets you closer to a six-pack thats attractive on both men and women. Its a form of the crunch. Lie on your back and put the ball between your thighs, keep it in place with the knees. 

Touch the top of the ball with the fingertips and then roll your shoulders off the floor. Hold the position and slowly roll back down, one vertebra at a time. 

Another similar exercise that is a great deal of fun but also difficult to do is a total crunch with the stability ball. Lay straight out with the ball between your hands above your head and your legs in a V. Lift the ball at the same time you lift your feet and head, and pass the ball to your feet. 

Then lower your head, arms and body. Lift the ball up with the feet at the same time you raise your head and arms and pass it back to the hands. Its a tough work out!

Seated Wall Roll
This one targets the glutes, the hamstrings and the quadriceps. You need a wall for this one and a clear area. Place the ball between your back and the wall as you lean against the wall. Keep your feet shoulder width apart and lined up with the hips. Begin a squat as you roll the ball down the wall. Once you hit the chair position raise slowly and roll the ball back up the wall. 

Opposite Limb Extension
This ones another good one for buns of steel. It targets not just the glutes but also the lower back, the hamstrings and tests your balance. Lay on your stomach on the fitness ball and with your arms and legs extended and toes and fingertips touching the floor. Keep your body straight and your head in line with your body, face the floor. 

Begin by lifting your right arm and alternate leg, the left one, at the same time. Hold for a count of three on four put them back down and do the left arm, right leg combination in the same manner. Begin with 4 repetitions minimum, but if you can do more, do 8. Work your way up until you double that number. 

Balanced Push Up (Hands on the Ball)
Heres where you notice how hard the fitness ball is, but its also what makes it so much fun! You focus on staying on the ball and forget about how tough the exercise is on your muscles. 

When you stabilize yourself on the ball, you use the abdominal muscles and the back muscles, whether you realize it or not. This is another six-pack exercise, which also works the shoulders and triceps. ]]></description>
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<title>Get Moving! 15 Novel Ways to Increase Your Daily Calorie Burn and Get Results!</title>
<link>http://www.populate.net/Fitness/Weight_Loss/get-moving-15-novel-ways-to-increase-your-daily-calorie-burn-and-get-results.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/get-moving-15-novel-ways-to-increase-your-daily-calorie-burn-and-get-results.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Who wouldn't want to get in shape and look and feel great?   The truth of the matter is that far too often, we let our workout routines do all of the work for us when in truth, we could be burning lots of calories just in the way we live our lives.  You'll find that simply by looking into a few ways to increase your daily calorie burn that you can make a substantial difference in how your body looks and feels.

1.Put on some music
When you are doing housework or simply just wandering around, put on some headphones and make sure that you are listening to some great music; this can keep you bouncing around more than you think!

2.Be nice!
Whenever someone mentions wanting something, get it for them.  Offer to go get someone a bottle of watter, or offer to go make copies; remember that small steps add up.

3.Go exploring
How well do you really know your neighborhood?  Make up some excuses to get out of the house and wander around a little bit.

4.Track yourself
Get a pedometer and set a goal; see how long it would take you to walk across the country or the state.

5.Take a class
You'll find that starting a new type of exercise, whether it's bellydancing or kickboxing, can keep you eager and interested in getting up and getting around.  This can open up a whole new world to you and you may find the exercise course of your dreams.

6.Enlist your friends
Do you have any friends who have been talking about losing weight as well?  Get them involved and make them come out with you.  Don't take no for an answer, you can definitely encourage each other.

7.Make losing weight the secondary goal.
Going dancing is a lot of fun, and oh yeah, you burned a lot of calories as well.  Take the time to figure out what exercises you are willing to do whether or not there is a pay off and you'll find that you are shedding pounds faster than ever.

8.Start your day off right
Kick of your day with a brisk walk.  You'll find that getting out the morning can help you burn calories as well as put you in a great frame of mind with which to enjoy your day.

9.Where can I walk?
Put it this way, walking to get your groceries, especially if you bring your own bags, is a great way to protect the earth and squeeze in some exercise at the same time.  It really is a win-win situation!

10.Stretching in the middle of the day
Whenever you think about it, stop, get up and stretch.  You'll find that even a little bit of physical activity during the day can make you feel a lot more alert and you'll also be able to burn off some pesky calories this way.

11.Play with your dog
When was the last time you really wrestled with your pooch?  You'll find that you can burn off a lot of energy and calories just by playing with your pet and not worrying if you get fur all over you. Take the time to make the most of it!

12.Dance a little bit
Everyone can move around to music, so take the time every day to put on a song and just dance along to it.  You can keep it private if you like, but the calories burned will speak for themselves.

13.Clean
It's true, housecleaning will burn calories.  You'll find that if you clean to music that you can get a lot done and that there's a lot to be said for a clean house and more calories consumed.

14.Park your car further away
When you have the option, park your car at the far end of the parking lot.  You'll find that this is a great way to get an innocent little walk in with no one being the wiser.

15.Just move!
Whenever you can, do things the hard way.  You'll find that by taking the stairs or hefting the cans before you put them away can help you out a lot, so take some time to see where you can insert some movement into your day. ]]></description>
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<title>9 Great Exercises To Beat Belly Fat</title>
<link>http://www.populate.net/Fitness/Weight_Loss/9-great-exercises-to-beat-belly-fat.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/9-great-exercises-to-beat-belly-fat.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ But I hate exercise, you say. Are the pants fitting tighter than usual, so the pooch is hanging over the waistband?  If so, you probably havent been getting the exercise needed to let the muscles hold it in tight and remove the extra few inches of excess fat at the same time. Now, before you start thinking, I dont have time-you need to take at look at these 9 great exercises to beat belly fat.  

For less than an hour a week-twice a week, 20 minutes a set, you can tighten up that belly and a few other muscles while you are at it. We arent going to talk about the same old sit-ups or crunches.  There are three different levels, beginner, intermediate and advanced to get you started and advance as you feel like it.

Well start with the beginner exercises.  All three of these involve: START POSITION with your feet about hip width apart:	

1.	Lunge twist-With knees slightly bent, elbows bent 90 degrees to hips, lunge forward with your right leg and rotate torso and arms to right, rotate back to center as you push off right foot to start, Alternate sides, do 16 reps.

2.  Step Hop-With Hands on hips, step forward with the right foot and lift left knee to hip level as you hop straight up on the right leg, land with feet together, alternate, do 16 reps.

3.  Shot Put-Bend right elbow to put hand by ear, with left arm straight out at shoulder level. Lunge to right with the right leg and rotate torso to the right. Push off right foot to stand, pivoting to the left, as you do, extend right arm diagonally, (like throwing a shot), alternating sides, do 16 reps.

Once you feel comfortable with this routine after a week or two, you may feel you are ready to start on the Intermediate work-out.  These also are START POSITION, feet apart about hip width.

4. Lunge Reach-With knees slightly bent and arms by sides, lunge forward with the 
left leg, bending both knees 90 degrees and reach arms toward the floor. Explosively push off left leg to return to starting position and lift your arms overhead. Do 8 reps, switch sides and repeat 8 reps.
     
5. Hand-Up Hop-With knees slightly bent and hands on hips, step forward with left  
foot and lift right knee to hip level as you hop straight up on left leg and extend your arms overhead, then land with feet together, hands on hips. Do 20 reps, alternating sides.
    
6. Discus Throw-Extend arms at shoulder level, lunge to the right with right leg.
Rotate torso to right, quickly shift weight to left leg, bend knee and push off left foot to hop up as you turn to left and swing your right arm across body, (like throwing a discus), do 10 reps then switch sides and repeat 10 reps.

After a week or two, if you feel comfortable, you can move up to the advanced workout.  If you have been doing your routine twice a week, you should start noticing some tightening in the belly muscles and if you have be faithful to your belly workout you should also notice it in your, butt, legs and arms, as well.

For the advanced routine, the start position is slightly different for each one.

7. Jump Lunge-With feet about hip width apart and knees slightly bent, extend arms slightly overhead and lunge forward with left leg, bending both knees 90 degrees, then jump straight up, switching legs in midair so that you land in a lunge with the right leg in front, do 12 reps, alternating sides.
 
8. Squat Jump-With feet shoulder width, knees slightly bent and hands by your side, squat, keeping knees behind toes, then jump up, lifting arms overhead, lower arms to sides, do 12 reps.

9. Hammer Hoist-Feet slightly more than shoulder width, hands clasped together in front of thighs, squat keeping knees behind toes, and reach arms slightly back between legs, then jump straight up, bringing arms overhead, (like hoisting a heavy mallet). Land in starting position and do 12 reps.

Once you have perfected this routine and feel your muscles tightening, you can repeat the routines as desired, or mix and match the parts of the different routines. The main thing is to keep a regular routing at least once, maybe twice a week. 

You can do most of these while watching a regular TV show. With these 9 great exercises to beat belly fat you will find that there is no interference in your normal daily activities and you will get the flat tummy youve always wanted. ]]></description>
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<item>
<title>8 Ways To Eat Healthier</title>
<link>http://www.populate.net/Fitness/Weight_Loss/8-ways-to-eat-healthier.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/8-ways-to-eat-healthier.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Expert after expert all agree that the best way to eat healthy is to make sure that you are eating fresh fruits and vegetables, whole grains and protein. Make sure that you are eating a variety of foods, that you are eating in moderation and that you maintain balance within in your life. Which means that you are not indulging or depriving yourself. Have the piece of cake for dessert on occasion, but dont eat the whole cake. 

More and more people are trying to follow the advice of experts to improve their health and the health of their families. Lets face it though, we live in a fast paced society where the demands that are placed on us are increasing and the hours in a day are not. In effort to make sure that we are at least eating we are picking food options that present themselves as being healthy options, or we go out to eat and try to pick healthy foods off the menu. 

As you look at your midsection or stand on the scale you may be noticing the numbers going in the opposite direction of where you would like to see them. To help make eating at home and eating out a little easier, here are 8 different ways for you to make healthier eating choices. 

Eating at Home

Tip 1: Downsize Serving Dishes

This is what is called playing mind games with yourself. If you use a smaller plate for meals it will help you think that you are not depriving yourself of food. Smaller bowls and plates and larger glasses help you serve and eat less. 

Tip 2: Salads

Start lunch and dinner with a salad. Veggies are high in water, which means they help you feel full without packing on calories. Plus it takes you longer to chew veggies, which again plays a little mind game with your self, chewing longer makes your brain think that you have been eating longer, so that you start to feel fuller sooner. 

Tip 3: Eat breakfast

Make sure that you are eating breakfast, and you should be eating two eggs each morning to help decrease calorie consumption through out the day. To spice it up so that you dont feel like you are eating the same thing everyday, scramble the eggs with a cup of black beans and salsa. 

Tip 4: Make a schedule and stick with it

Whether it is a weekday or weekend make sure that you are eating your meals at the same time each day. When you skip meals or eat later then you are used to you are increasing the likelihood of overeating because you are going to be more hungry by the time you do get to eat. 

Eating Out

Tip 5: Soup First

Much like eating the salad at home first, eating soup will help you feel fuller without packing on calories. Make sure that you chose the veggie based soup and not the cream based soup. The fiber that is in the veggies will soak up the broth which will then expand in your stomach. 

Tip 6: Delay the Cocktails

While there is nothing like a perfect class of wine to go with a wonderful dinner, especially one that you didnt have to cook. If you wait to order your dinner drink with your meal you will decrease the number of calories you consume. If you need a drink before dinner opt for water, club soda or diet soda before and during meals. 

Tip 7: Protein

Take a look at the menu and opt for the leaner proteins such as seafood, lean cuts of beef and chicken. You also want to make sure they are baked or grilled and not fried. Protein has more staying power then any other food you are going to consume. 

Tip 8: Have Dessert

Yes, thats right! Have dessert, but instead of everyone at the table ordering their own, share! Let everyone share a dessert and eat only a few bites, not the entire dessert. Really, you only enjoy the first couple of bites anyway.

There you have it, 8 very easy ways for a person to make healthier choices when they are eating at home and when they are out to dinner. You dont have to deprive yourself of the foods you want, just eat them in moderation and dont over indulge. ]]></description>
</item>
<item>
<title>5 Training Myths Busted!</title>
<link>http://www.populate.net/Fitness/Weight_Loss/5-training-myths-busted.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/5-training-myths-busted.html</guid>
<pubDate>Mon, 29 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Many rumors circulating your weight lifting circles are just that, rumors. Many so-called truths about developing strong large muscle mass are hyped up ideas that somehow have been given the status of scientific truth when they are nothing more than dangerous gossip. 

The five biggest myths are:

Myth #1 Lactic Acid Causes Fatigue

Researchers nearly 100 years ago discovered the existence of lactic acid in the muscles. They also discovered that lactic acid increased with muscle fatigue.

In reality, lactic acid does increase with muscle fatigue. The truth is that while lactic acid does increase during fatigue and does cause the burning sensation in the muscle, it does not cause fatigue. Your muscles produce lactic acid, which is then sent to your liver to be reprocessed into more energy.  The fatigue is caused by the accumulation of protons within the muscles. These protons are the end result of the breakdown of glycogen that fuels the muscle while you exercise.

Myth #2 Lift Weights slowly, it's Safer!

When rehabilitating, patients are often instructed to perform the exercises slowly and meticulously. This is so that they retrain their nerves and muscles. Some trainers got that idea that it was safer to do so and thought that it would avoid the risk of injury. 

In reality, as long as you control your movements during the lowering and raising actions, you won't set yourself up for injury. However, reps should be performed more quickly, which will induce the muscles to product more quick acting muscle fibers, which are crucial to real world situations. If you want real gains and better muscles, lift with speed to produce better muscle mass.

Myth #3 Lighter Weights, More Reps Equals Better Muscle Tone

Many body builders started using lighter weights and more reps just prior to a contest.  They believe that the more reps they do, the more calories they will burn. They wanted to lose fat and get as lean as possible.

In reality, all they need to do is combine their usually work out with low-carb and calorie restricted diets. This is what accounts for the rapid fat loss. Less fat covering the muscles does indeed make the muscles look more toned. If you really want more muscle tone, lift more, build bigger muscles, and lose the flab that's hiding them.

Myth # 4 Train Until Failure for Best Results

Some body builders began to assume that training hard builds muscle, if you train until you collapse, it must build even bigger muscle.

In reality, it has not been proven that going into failure is critical for the best gains. Case in point: Construction workers, masons, road crews, and other hard laborers. These all work hard and carry heavy loads. Yet not one of them carries these loads until complete fatigue and collapse. Taking your routine to the point of heaviest to lightest weights and until you cannot lift anymore will only wear you out and possibly make you give up. Your muscles need something to work for, so just keep pushing their total limits in terms of higher weights and more reps. The cornerstone of muscle growth is progressive overload. Not under load.

Myth # 5 Getting Pumped Gains Muscle

People noticed a swelling of the muscles when they performed more reps with little to no rest in between those reps. They all thought that this meant they were getting bigger muscles.

In reality, as your muscle stretch and contract during your workouts, they become engorged with blood. This causes a temporary swelling. It's only a reflection of how long your muscles have been under the tension while working out. Not how much muscle you are building. By giving them little rest in between sets, you can pump up your muscles. As soon as you rest and the blood pressure goes down, so will the swelling. It doesn't mean your muscle will be growing. This will just lead to muscle fatigue and, if over done, can lead to muscle injury. Instead, use heavy weights and build better with a progressive load and better rest in between sets.

There are more myths out there. Before you buy into them, look to see if they can be scientifically proven. Don't be too quick to accept myths, they don't always lead to better gains. In fact, they can actually sometimes lead to serious injury. It doesn't matter who tells you something that seems likely to be a miracle for your gains, chances are its all beefed up hype. It would be worth all your efforts to research it and find out the truth. ]]></description>
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