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"How often should I go to the gym"? This is one question that always comes up in consultation with individuals seeking improvements in size OR strength. Unfortunately the answer is far from simple, and even the recommendations from various strength coaches can be completely opposite depending on the philosophy of the training advisor.

One may suggest that training frequency be reduced in order to allow increased recovery and sufficient muscular adaptation following a training stimulus. Increased rest may also be planned to prevent OR avoid a training plateau (when performance no longer improves despite administration of a training stimulus). The opposing view is to increase the training frequency in order to apply a greater stimulus to the muscle and demand a greater level of adaptation. Therefore, basing a workout design solely on training volume is not optimal.

Certainly, it is important to design the program with sufficient rest and recovery intervals so that the optimal training adaptations will be obtained from the effort given in the weight room. In fact, at the end of a training session, an individual is gets weaker throughout the workout. It is the recovery period between training sessions where tissue adaptation occurs and enables the individual to return stronger and bigger for the next training session.

The training volume of each individual workout can also be manipulated to allow for greater recovery OR an increased training stimulus. A reduction in the amount of sets OR repetitions will decrease the volume in a given training session. In contrast, performing additional sets is the best manner to increase the overall training volume of a workout.

Training intensity is the final variable that can be manipulated in the training prescription. It may in fact be the most important factor in determining the neuromuscular response. As a detailed description of the adaptations to different training loads is an article in itself, let us generally consider high-intensity (>90% 1 RM) loads as most effective in training the nervous system and moderate-intensity (70-90% 1 RM) loads most effective in stimulating hypertrophy of the muscle fibres. An individual that has been lifting consistently at a single intensity most certainly would benefit by varying the load for a short-duration training phase (i.e. 3-6 weeks).

Lifters stuck at a plateau may need to consider alternative & novel program designs to elicit further gains in performance. A "novel" training routine could be followed for a short period (2-4 weeks) and would stress the neuromuscular system in a manner that it is not accustomed.

This may promote adaptations in the neuromuscular system that could enhance immediate performance OR future training sessions. Each of the above variables can be manipulated within a single training program to help achieve maximal results in the gym.

I theorize that a period of overstress followed by a period of reduced training volume and frequency will result in even greater adaptations than normally occur with regular training frequencies and recovery intervals. The program is based on "tapering" strategies used by elite athletes prior to important competitions.

Tapering is defined as periods of high-intensity training followed by a brief "unloading" phase. In theory this may enable complete neuromuscular adaptation to the training stimulus and allows for rest and recovery prior to competition.

The basic concept of the following program design is similar to the "tapering" concept as the trainee reduces the training volume in order to allow for maximal adaptation (whether it be muscle growth OR maximal strength development).

WEEK 1

This week should be characterized by 6 full training sessions. A typical "bodybuilder" routine of a 3-day split, perhaps as legs, chest & back, and shoulders & arms would be performed. The split would be repeated twice and followed by a rest day. The intensity (weight OR load) is moderate (8-12 RM) and the volume is high. Exercises would be predominantly single-joint to isolate the particular muscles.

WEEK 2

Total training frequency is reduced by 1 session (~20%) and the training frequency of each body part is cut in half to a single session per week. Again, a typical "bodybuilder" routine is performed. The training split would be changed to 1 body part per day, for example, chest, legs, back, shoulders, and arms. The training intensity in this week would be higher (6-8 RM) for the entire program. Total weekly training volume is lower due to the reduced frequency BUT/ daily volume is greater per muscle group due to the isolated training routine.

WEEK 3

Four training days (2 total upper-body & 2 lower-body workouts). The intensity of this week should be slightly reduced from Week 2 for 1 of the 2 workouts per body split. For example, on Monday, a very intense lower-body workout (6-8 RM) may be performed, while a moderate intensity lower-body workout (10-12 RM) may be done on Thursday. Multi-joint exercises should be performed to recruit many muscle groups to compensate for the lack of isolation exercises. In fact, no direct work should be performed for the shoulders OR arms unless time permits at the end of the upper-body training day.

WEEK 4

A return to high-intensity training (6 RM) offset by the lowest frequency and volume of training over the course of the program. Three training sessions should be performed this week, in a similar split to WEEK 1. Allow for a full day of rest between each training session to provide the optimal recovery period. This program borrows from scientific principles but also is based on several theories of recovery. It is merely a suggested training routine that is extremely safe and may prove to be extremely successful in developing strength and mass. However, slight variations in the program may prove to be more successful between individuals. For example, a lifter may respond better to different lengths for each training phase. For example, some trainees may have greater success lifting in the high-volume phase for up to 3 week before entering a reduced-volume phase.

As well, one of the attractive attributes of the program is its flexibility. It should appeal to individuals that have varying levels of life commitments. For example higher volume phases OR increased training frequencies could be scheduled during relaxed times of a student's semester and then "tapering" weeks could be planned around exams to take advantage of an increased recovery time. Businessmen may consider overtraining prior to a business trip OR vacation.

It is important to maintain a distinction between tapering and detraining. Tapering permits the optimal adaptation to a stimulus while detraining indicates a loss in performance due to the removal of a training stimulus. It is important to reduce training stress only far enough that adaptation is allowed to occur at maximal levels, and not so that the organism returns to a pre-training state due to lack of stress.

It is important to determine exactly what length to time should be devoted to applying overtraining and how long should be committed to recovery emphasis. The length of the recovery period may depend on the training intensity just prior to the reduced frequency phase. As a rule, the final stage should be maximal intensity and the lowest volume.

The training program is certainly advanced in both theory and in the demands it makes of the trainee. It is not recommended that a lifter with less than 6 months lifting experience attempt this program. Certainly the first week of high-volume training at a high frequency will test the recovery system of even many advanced lifters.

The program was meant to provide a variation in the training stimulus, something that is generally recommended to occur frequently in an individual's resistance training regimen. The risk of injury in this training program is minimal provided proper exercise technique is followed. In fact, a study at McMaster University where subjects trained 6 days per week for 8 straight weeks resulted in only minimal minor overuse complaints.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Most of the dieters tend to go to the extremes about the new, the latest diet plan. They eat right, work out, and drink water by the gallon-for only the first week or two. Then they just stop just as quickly. A part of the problem might be that they get a little extreme about their new lifestyle, a bit too obsessive to reasonably sustain what they're doing. Here are some tips for such people about how to control extreme behavior that may end up causing them to quit dieting all together.

Are you one of those who weigh themselves over and over, and find that the number on the scale depresses them? Over-weighing can make one feel completely hopeless! Instead one should weigh herself/himself once a week. "In the closet is where the scales should always be," says a doctor who only takes her scale out on weigh-in day. Most of all, remember to only weigh first thing in the morning, and never after exercise. You can lose 2 to 3 lbs overnight and can gain up to 5 soon after exercise.

Are you one of those who cut out snacks or meals in an effort to speed up your weight loss? Under-eating can leave a person listless and slow down the metabolism. Instead, one must eat everything on ones meal plan and drink lots of water. "I grew up with coal furnaces," says a dieter. "If you don't keep them stoked, the fire burns out. It's the same with our bodies...we need to eat tiny portions all day long. If we don't, the fire that burns our calories goes out". The body goes into survival mode when you don't get some type of food. It doesn't have to be a lot. If the inner furnace thinks the fire is going out, it quits burning calories and the metabolism slows way down!

You may wish to read more at: Help on Weight Loss Dieting and Dieting for Diabetics

Dixita is an article writer for various organisations across the globe. This is the first time I am trying out article writing for myself. For more information about me, do visit: Random Rants

Obesity is a state of being obese, or overweight due to excessive accumulation of fat. The love for junk food and lethargy has played a great part in spreading this disease. Nowadays, not only adults but also children are suffering from the problem of excessive weight.

Some of the effective remedies for weight loss include exercise, yoga, crash diet and acupuncture.

In the recent years, acupuncture has gained wide acclaim as an effective therapy to control and lose excess weight. Acupuncture is a healing system that was developed in china some 2,500 years ago. Acupuncture was introduced in America in the late 1800s. Since than it has been used as an alternative medicine to treat a wide range of diseases including depression, insomnia, drug abuse and weight loss. However, it did not come into popularity until President Nixon made his historical visit to China in 1972. That is the event that largely opened the door from East to West and vice-versa.

There are about 2,000 acupuncture points on the human body. Each point is associated with different healing attributes. Acupuncture points within the year are tapped for detoxification and weight loss. The organs treatable by ear acupuncture, for example, include the lung, kidneys, liver and nervous system.

But before deciding to go for acupuncture as a remedy for your weight loss, be sure to make sure you are using a reputable weight loss practitioner. If treated by an expert practitioner, acupuncture can be an easy way out to free you from the shackles of excessive fat accumulated in your body.

Acupuncture provides detailed information on Acupuncture, Acupuncture And Chinese Medicine, Acupuncture Schools, Acupuncture and Weight Loss and more. Acupuncture is affiliated with Aromatherapy Candles.

So what exactly causes weight gain? Well there are several reasons responsible for weight gain in a person which might be lack of physical work or exercise, wrong eating habits, too much junk food, wrong selection of foods etc. But why is it that some people never gain weight no matter what they eat? Well in those cases those people seem to have a fast rate of body metabolism due to which they never gain much. Weight gain occurs the most to people who have a slow rate of body metabolism. But there are tricks you can use to boost your metabolism. Read on to discover how you can do it and achieve stunning results...

Do a lot of cardio- Cardio is one of those exercises which can really do wonders with your body metabolism. If you stick to cardio make sure you do it on a daily regular basis. It helps to increase your heart rate which makes you breathe deeper. There are several cardio exercises you can choose from the best of which are running, brisk walking, cycling, dancing etc.

Have as much water as possible- Water is the main element of weight loss therefore it is extremely important to drink as much water as possible. Not only does it help with weight loss it also detoxifies your body which helps your overall health and fitness levels.

Make your meals small- Most people out there have a habit of having heavy meals which loads their system and gives their body a hard time to digest food which in turn stored as fat in your body. Therefore instead of having heavy meals learn to have small frequent meals as that would give your body more time to digest.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

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Summers over? Thats good isnt it? If you missed out all the summer fun because of the belly fat that you couldn't manage to lose, dont be sad. Now we have three more seasons before the next summer arrives. What does that mean? It means that you have three seasons for you to do your stomach exercises regularly and hope that by next summer youll have that flat stomach that youve been dreaming of all your life. Imagine this, even if you do one stomach exercise for 5 minutes a day before summer comes, do you think that youll get that flat stomach you desire eventually? Believe me, its doable.

Now is the time for renewal and for new beginnings. Summer is a season where half dressed males and females flaunt what theyve got, with bare midriffs and lean tummies. Stop! Halt! Do you dare go out in your bathing suit next summer? Or are you worried about that unsightly little (or so youd like to think) bulge where your tummy used to be? Dont fret! There are several stomach exercises that can help you get your tummy back into shape in no time. Here are two stomach exercises that are very good and effective (if done faithfully) that will help you get that lean stomach that you can flaunt. Before you start, do remember to consult with a pro and always start with a good warm up session to avoid any injury.

The Hip Lift

For this exercise you will need a mat or a towel. First lie on your back on a flat surface, like the floor. Make sure the mat or towel cushions your spine. Now place your arms beside you with the palms facing up toward the ceiling. Lift your legs up into the air at a ninety degree angle with your torso. This means that the soles of your feet are facing the ceiling. Keep your legs as straight as possible and try not to bend your knees. Now, while contracting your stomach muscles and pulling your bellybutton towards your spine, try slowly lifting your hips to a few inches off the floor. Now hold this position. Make sure your legs are still straight. Slowly lower your hips back to the starting position. You can try this a few times every day.

The Seated Torso Twist

For this stomach exercise, you begin with a sitting position. First, bend your knees so that your feet are flat against the floor. Place your feet slightly apart (about hip width). Put your arms straight out in front of you with your fingers interlocking. Now contract your stomach muscles and slowly lean back to about forty-five degrees. While still holding this contraction, rotate your torso to the right as far as you can comfortably. Remember to use your stomach muscles to control your movement. You dont want your arms to lead this movement, but need to have your upper body moving. One you have rotated to as far as you can, rotate back to the starting position in the center. Now repeat the movement and rotate to the left side. Keep in mind that you need to go slow. Never allow the momentum to twist you and make sure your movements are controlled.

Okay, now it's your turn to flaunt your flat stomach to the world.

Juzaily Ramli and Tommy Lehmann own a blog that provides free stomach exercises for all. Feel like losing some of that stomach fat but don't have the time to do it? See how you too can benefit from their page on stomach exercises for busy people.

Phentermine is one of the most popular diet pills in the world for its powerful hunger-killing effects and the energy boost you'll feel when you take it. Yet, it's also one of the most misunderstood diet pills you can buy.

Most people think Phentermine is a cure-all' for their weight problem. Some even take it just to lose a few pounds. Unbelievable! Phentermine is intended for obesity sufferers with a BMI of at least 27 points.

One of the problems Phentermine users face is rebound weight gain. You may know this as the infamous yo-yo' dieting trend that affects more than 90% of people using Phentermine - and chances are that if you're reading this, you've lost weight only to gain it back again. But what can you do about it?

There is no diet pill in the world that will help you lose weight AND keep it off forever.

Everyone is missing the point, and I'm here to share it - right now. Here goes...

Phentermine is a tool, and if you use it to change your habits while you're losing weight, I promise you will never gain the weight back. See, when you use Phentermine, you won't want, so the pounds will drop off like never before. That sounds great, doesn't it? But unless you get expert help to improve your eating and exercise habits, you will start eating badly again when you stop taking the pill, and that will put you straight back onto the path toward obesity.

I may tell it like it is' but do not get me wrong. There is hope. Actually, it's almost guaranteed that you will succeed if you make good use of the time you're taking Phentermine. Since you won't suffer from cravings or low energy, you'll be able to eat the right foods and start light fat-burning exercise 3-5 days a week.

If you feel a bit lost right now, that's ok. You're not alone in this. I'm here to guide you through weight loss with Phentermine until you succeed. All you need to do is sign up for my free Phentermine weight loss course, where I'll teach you step-by-step how lose weight and keep it off forever.

Ever wondered what a calorie is? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water to1 degree Celsius."

A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.

The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities.

This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.

The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.

The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.

In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.

The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.

Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.

You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.

At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.

Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.

Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance"

Counting calories can also be flexible enough to accommodate most busy lifestyles.

Some food for thought isn't it; health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.

If you've been thinking about lap band surgery or gastric banding or adjustable gastric banding then the following facts may help you decide whether or not it would be the best weight loss solution for you. Generally candidates for this surgery have failed on many diets and may or may not have significant co-morbidities and need to take a more drastic approach or risk serious health consequences or problems that would shorten their life.

The lap band system for weight loss surgery is much better known in parts of the world other than the United States. In the US, other types of weight loss surgeries have been performed more so than lap band surgery. There have been more than 220,000 lap band surgeries performed in all countries combined and it is rapidly becoming more popular in the United States.

The lap band surgery has numerous advantages over other weight loss or obesity surgeries. It's the least invasive of the weight loss surgeries with no intestinal re-routing, thus very little trauma to obesity surgeries. Small and keyhole incisions are made so there is very little scarring. Because of these techniques there is a much reduced amount of pain for the patient and the hospital stay and recovery time are very much shortened.

There are much fewer risks, side effects and complications and a much lower mortality rate compared to other weight loss surgeries. With gastric bypass surgeries there is a bigger risk of having nutritional deficiencies and often vitamin b12 injections have to be given. Also with other obesity surgeries there are dietary intake restrictions that are related to the "dumping syndrome."

Because the band is adjustable the surgeon can decide just how much to tighten it to help with the longer term weight loss rate for the patient. These adjustments are done without having to have any additional surgery. For pregnant patients the stomach outlet is opened wider for the ever increasing nutritional requirements.

The lap band is removable at any time that the patient wishes. The stomach and other parts of the body that are involved are usually restored to their original state and function.

Compared to gastric bypass surgery, recent studies have shown a significant improvement in diabetes and high blood pressure is usually reduced, helping return the patient to a better state of health.

The lap band system can be an effective long-term weight loss surgery for most obesity patients. It's reported that more than 55% of the excess weight loss is maintained for five years at least after the surgery.

So if you're considering lap band surgery, there is a criterion that must apply or qualify you for the surgery also. Make sure to see a bariatric surgeon to get an explanation of the procedure and be aware of all the risks and complications that you may encounter. Check to see if you health insurance plan covers it. Some people travel to other countries for the surgery because it's not covered under their health insurance plans in the United States.

For more info on lap band weight loss surgery and lap band surgery complications visit http://www.Lap-Band-Surgery-Info.com a nurse's website offering tips and info on lap band surgery, adjustable gastric band surgery, medical travel for low cost lap band surgery and cost of lap band surgery

You gain weight when your calorie intake is more than your calorie expenditure. But if this calorie equation is reversed, then it results in "negative calorie" balance in your body. In this negative calorie case, you expand more calories than you take in, resulting in a decrease in the stored calories in the form of body fat, and you experience a weight loss. About 10% of daily caloric intake is used to process foods in the body. You can expand more by doing physical activities.

There are certain foods that show negative calorie effect because the body has to expand more energy to extract calories from these foods. The negative calorie foods need more calories to break down the foods and digest than the calories the foods actually contain. The extra calories are taken up from the stored fat in the body. Thus the negative calorie foods (may also be called as minus calorie foods or fat burning foods) are ideal for reducing the body fat and for losing weight.

Let us take an example. A piece of dessert consisting of 300 calories may require only 150 calories to be digested by our body, resulting in a net gain of 150 calories which is added to our body fat! So if you eat 100 calories of a food that requires 150 calories to digest, then you have burnt an additional 50 calories simply by eating that food. These 50 calories are used up from the stored fat in your body!

These foods are widely available in nature. Some of the foods from the list of negative calorie foods (about 100 in number) are: asparagus, broccoli, beets, cabbage, cauliflower, celery, cucumber, carrot, garlic, papaya, spinach, turnip, zucchini, apples, oranges, lettuce, grapefruit, pineapples, strawberries, and raspberries.

It is a great idea to eat these negative calorie food items to your full satisfaction without counting calories. Include these foods in your daily diet and plan your diet according to food pyramid. You will be amazed to see the fast weight loss results. You can follow negative calorie diet plan for safe and permanent weight loss.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Copyright 2004 P. Mehta, www.fatfreekitchen.com

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This article has been written by http://www.fatfreekitchen.com.

For more information on negative calorie foods visit the web site
Negative calorie Foods.
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Talented dieters lose in the end. Why? Read on to learn more.

We all have certain talents. My sister always beats me in air-hockey, my hairdresser is very talented at small-talking and finding the best haircut. The ladies in Hollywood are very talented at chewing lettuce or whatever it is tey are doing to stay thin.

I also have talents but chewing lettuce is unfortunately not one of them. I have always thought of dieting and starvation as two words meaning the same thing. To starve and to torment oneself is necessary and the feeling of hunger is just a receipt that the diet is working.

The hunger and the sweet-tooth makes me snap at the children and hissing at the poor cashier at the grocery store. It is just downright impossible to answer a simple question right. While dieting I'm dog-tired, feels like a hangover after a marathon at the local bar.

Today I understand that this is my body that shouts at me -Come on! Give me something to eat, I'm dying here!

Yoyo dieting is not healthy! The talented dieter usually loses a lot of weight and then they gain the same weight. It confuses your body and it doesn't know what the .... is going on. Yoyo dieting is never a good thing it makes your skin worse, you feel lousy and in the end...you are right back where you started. Perhaps you even gain some extra pounds and they fight for their right to stay on your body. This is because while going on diets every now and then makes your metabolism go crazy...but not in the way you want, instead it hoards the fat while you are eating normally.

So we want your metabolism going crazy but in the right way.

Your metabolism rate depends on two things (simplified), diet and exercise. The right diet can increase your metabolism and the right kind of exercise will give the diet a turbo-effect.

I feel psychic...I can read your mind...'Exercising sucks!'. I'm sorry to say that exercising is necessary to burn bodyfat.

Great news - If you exercise in the right way it will take about two hours per week! This exercise makes your body keep the lean muscle mass and to get rid of the fat.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and meanwhile she has finished reading 'Burn The Fat, Feed The Muscle' and she is implementing what she learned into daily activities.

She made a mini-site that gives examples of diets, complete fast weight loss diets and reviews of books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please Click Here!

She is currently updating the mini-site to give you the best diet in combination with the best exercises, proven to burn fat in a way that you didn't think was possible! Best of all, it's completely free!

One of the easiest and most convenient forms of exercise is walking. Different studies have shown that walking for thirty minutes, three times a week, has a host of beneficial side effects. Reduction of blood pressure, a reduction in anxiety levels, retaining bone mass and weight management are a few of the rewards we reap from walking.

New studies show that walking can also reduce the risk of Dementia and Alzheimers disease. Starting in our forties and fifties, people who stay active by getting up and walking are at less risk for developing these conditions. These studies have shown that walking may even reverse the mental aging process, which allows senior citizens to continue to be mentally alert at a later age.

The latest study from the University of Colorado at Boulder has shown that leisurely walking has the same weight loss effects as walking at a normal rate. Slower walking also reduces the risk of injury. It can be done anywhere at anytime. Slower walking however does not necessarily improve cardiovascular fitness so an aerobic activity such as bicycling or working on ellipticals, two to three times a week, is suggested for maximum effect.

These new studies have basically shown us that it is easier than ever to find ways to stay fit. Taking our dogs for a walk can be one of the healthiest activities we have for both ourselves and our pets. Taking our children for a walk with us can be a bonding experience that benefits our mental as well as physical health. Parking further away at the mall for a marathon afternoon of window shopping with friends can be great fun. These are all activities that can be easily incorporated into our lives. Using our creativity, we can find little ways every day to have fun while becoming fit. So, lets get outside and stroll our way to a better life.

Constance Weygandt is a balance mentor who specializes in finding answers for those individuals who are seeking an alternative to conventional weight management. For more information or to sign up for Constance's newsletter, visit her website at http://www.balancedwellnessonline.com

An exercise and fitness program does not have to be work and can be enjoyable. It can be fun if you base it on the activities you enjoy.

Many Americans are now taking exercise and fitness seriously. With the increase of obesity and Type II diabetes, exercise and fitness has become a reaction against the sedentary lifestyle many of us lead. Inactivity can create potential risks such as gaining weight and becoming obese. This condition leads not only to Type II diabetes but it also raises our cholesterol level (LDL).

The number of people diagnosed with Type II diabetes has been growing steadily. Doctors usually recommend that patients develop a program of exercise and fitness because physical activity helps to control both blood sugar levels and cholesterol.

Exercise and fitness programs vary but should definitely be based on your interests. Some people prefer gyms and athletic clubs. If you are on a weight loss program and have a buddy, working out together at a gym will be encouragement for both of you. Athletic clubs or sports gyms have courts for racquetball and squash. You get to meet people with similar interest and get a good workout.

If your interest is in team sports, joining a bowling league or softball team will be a good activity. Other sports activities include golf, tennis, and swimming. Do what you enjoy!

A good exercise and fitness program can be as simple as walking. Taking a brisk walk around your neighborhood or through the park or along a scenic route will get the heart pumping. Oh, it is raining! Take your walk. Put a CD on your portable player or plug the earphones into your MP3. Do not forget the umbrella! The walk can be invigorating.

Walking has become so popular that there are magazines and walking clubs. Many senior centers have walking programs. Some have agreements with local malls. The club gets access to the mall before it is opened and get to walk around. Or, some go early so they can be there when the doors open, before the mall gets crowded. Some clubs take trips to different places for walks. You get to enjoy the beautiful scenery, have a nice lunch, and share the companionship of others.

Developing an exercise and fitness program will lead to a longer and healthier life. The important thing about any exercise and fitness program is that it be an activity you enjoy.

Starting a program is easy. Staying motivated to continue is the hard part. It is only through a good exercise and fitness program that you can transform a sedentary life into a healthy active one.

Sandra researches and writes about topics that affect our every day life. Read more about exercise and fitness at http://www.exercise-fitness-guide.com

Chinese herbs can be used to influence the bodys metabolism in different ways. Most people who need to lose weight would like to have their metabolism run more efficiently. There are a number of herbs that can help people in their quest for a healthier, more efficient metabolism in order to ensure that any efforts to lose weight are blessed with success. There are three types of herbs that can assist people trying to lose weight. The first type of herb is the type that transforms phlegm in Chinese medicine terminology. These herbs can help the body to process fats more efficiently and prevent the accumulation of unhealthy fats and fluids in the body. Some herbs in this class that may assist weight loss include citrus aurantium, immature citrus peel, and magnolia bark. Glechoma and hawthorn berry can also help by transforming phlegm.

Citrus Aurantium contains synephrine, which has been shown to have fat-burning properties in research done at McGill University in Montreal. It improves the thermogenesis of brown fatty tissue in the body, which is generally the fat that is the most difficult to burn off. Citrus Aurantium does not have any negative impact on the nervous system like ephedra does. Speaking of ephedra, I do not recommend its use for dieting. Chinese medicine has traditionally used it for severe and acute conditions, such as asthma attacks. It is not intended to be used as a dieting tool or to get a high. These uses can leave a person ultimately more fatigued and adrenal-depleted in the end. Citrus Aurantium is an infinitely safer option for those interested in weight loss.

Other herbs that can help boost metabolic function are herbs that increase the qi and yang energy of the body. This class of herbs includes ginseng, astragalus, and atractylodes. Other herbs in this category include ginger, cinnamon, epimedium and eucommia bark. These herbs can also give a person an energy boost. This can encourage the person to remain consistent with his or her exercise routine. These herbs also encourage healthy digestion and generally make a persons metabolism run faster and more efficiently. This group of herbs can be particularly helpful for those people whose weight tends to accumulate around the abdomen.

Detoxifying, bitter herbs are another class of herbs that can assist with weight loss. These herbs tend to reduce inflammatory, acidic conditions in the body that often trigger the cravings people have for inordinate quantities of unhealthy food. These herbs are particularly useful in people who tend to have voracious appetites for spicy, oily, and sweet foods. They also may have a tendency towards acne or oily skin, and a slightly reddish, or ruddy complexion. These herbs include Chinese rhubarb, coptis, and scute.

Other herbs can be used to control and balance out the emotional conditions that trigger overeating. People who find themselves eating out of stress, sadness, depression, anxiety, or PMS can find that these herbs balance out their emotional life and reduce their cravings for food. These herbs include magnolia bark, bupleurum root, mint, zizyphus and biota seeds, and longan fruit.

Other supplements that can assist in a healthy weight loss program are kelp, apple cider vinegar, vitamin B6, and flaxseed oil. Drinking green tea regularly can also be quite helpful.

It is important to remember that all of these supplements are beneficial for promoting weight loss because they promote a healthy metabolism, a healthy energy level, a healthy digestion, and a healthy mental attitude, but that dietary and lifestyle changes are crucial in order to see the results that you want. Nevertheless, Chinese Medicine can be a great ally in the quest to shed pounds more efficiently.

Dr. Farah Khan, DOM is a Doctor of Oriental Medicine practicing in Albuquerque, New Mexico. She offers information and products related to different health conditions at her web site at http://www.yinessence.com/home.htm, including FormuSlim and Citrus Aurantium for weight loss. She can be reached at farah@yinessence.com.

There is a simple way to aid your weight loss process that everyone either forgets, passes over, or just plain doesn't know about. It's free, and only takes minutes a day. What could be so simple yet nearly guarantee a level of success in conjunction with a good weight loss program?

It's simple. Just keep a food journal.

Did you know that most people have no idea how many calories they consume in a day? Even professional dietitians and doctors often underestimate their daily caloric intake by as much as 20%! How is this possible?

The culprit lies in the "sneaky" calories that reside in things like 3 extra taco chips, an extra mouthful from your spouse's plate, or a few M&M's grabbed on the way out of the kitchen. Totaled together, these overlooked activities can add up to several pounds in mere months.

Consider it this way: A typical taco chip has about 8-10 calories in it. Eat 5-6 extra chips per day, and changing nothing else, you could gain up to 6 pounds over the course of a year! And you probably never even noticed what you were doing.

The simple thing is this: most people watch what they eat at mealtimes, which is great. But people often fail to notice the "in-betweens." By keeping a strict food journal and writing down everything you eat, you will become aware of all the little extras that are piling up and ruining your weight loss efforts.

In conjunction with proven weight loss programs and dietary changes as well as an increase in exercise, keeping a food journal can almost guarantee that you will lose weight.

Finding the calorie counts in the foods you eat can be as easy as looking at the nutrition facts on the back of the box. Finding calorie counts for fast food and other "non-listed" foods is as easy as searching Google.

Of course, you should invest in a good weight loss plan to help you begin to make better food choices.

For more information on the absolute best weight loss programs that will jump start your fat loss goals, visit BestQuickWeightLossPrograms.com.

Fitness guru Cynthia Blake is a writer for http://www.BestQuickWeightLossPrograms.com

The first step to losing weight and keeping it off forever is to set a goal.

This step is one of the hardest steps, not the easiest. If setting a goal were so simple everyone would be doing it.

Of course you make think that people make goals all the time. Sure they do. But they don't accomplish them. For those who do accomplish their goals, well, we consider them successful.

The secret to setting a goal is not simply to arrive at or state a particular thing that we wish to achieve. In other words, coming up with our ideal weight is not enough.

The secret to establishing a goal is commitment. That is, a single, concentrated and focused effort to achieve a desired outcome. A personal vow that is backed up by all the strength of your being. A dedicate effort that refuses to fail.

Easier said than done. The truth is that we have all done it at one time or another. At some point in your life you made up your mind that you were going to accomplish something. You made a focused effort, took action and probably made some sacrifices.

But, the point is, you did it.

Now, all you have to do is focus. Find that inner strength. Make up your mind. Take action.

You should, practically speaking, choose an ideal weight. Experience will probably be some indication.

If, however, you are obese or under medical supervision, consult your physician first.

This is perhaps this most difficult step and possibly the second most important one.

Another step that you should implement is changing your diet.

Theses steps are about life-style changes, not dieting. So, just to be clear, changing your diet is not the same as dieting. You diet to lose weight. You change your diet to transform yourself.

There are two steps to changing your diet.

The first is to eliminate the foods that aren't so good for you. These include processed food, junk food, artificial sweeteners and prepared foods.

The second is to change your diet to foods that are benefial for you. These include whole grains, vegetables and fruit.

Ideally, your meals should be cooked from scratch. I know, I know, a big pain in the neck. But the benefits are overwhelming. Losing weight is just the beginning. Whole, natural foods cooked from scratch leads to better health, calmer nerves and peace of mind. Believe it or not, children thrive and behave better.

Anyway, this is something to seriously consider. Simply ask yourself, "What are my priorities?" When you answer that then perhaps this step won't be so difficult.

Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting

Kathryn Soloff is the mother of 8 children and a natural foods cook for over 30 years. She is co-publisher of http://www.natural-remedy-dot-com.com/fatburnerreviews/natural_food_fat_burners.html where she provides additional advice, tips and hard to find information on Weight Loss.

If you need a step-by-step guide to quick weight loss, the this article will come as help to you. The most important thing people need to consider when it comes to weight loss is making sure that they can actually keep it off. If you go on type of crash diets you are setting yourself up for failure in the near future. Most of the time these type of diets will actually make you gain back twice the weight. With that being said lets get started, im about to give you a quick run down of how to lose weight and keep it off.

Exercise of course is important, but its only one part of the equation. You need to make sure that you exercise at least 3 times a week. I find it easy to do this if you have some type of schedule, that way you are organized and can actually see your goal. A effective step-by-step guide to quick weight loss would consist of three main concepts.

-Make sure you exercise at least 3 times per week. You should aim to run at least a half mile per day if not more. As always you should consult your doctor before considering any new type of diet or exercise program.

-eat at least 2-5 small meals per day. Make sure these meals are high in fiber and low in fat. When you eat frequently throughout the day it actually raises your metabolism and burns fat throughout the day.

-lift weight lightly as they will help build muscle and even raise your metabolism even more!

I know this article is pretty vague, but in essence these are the 3 keys to losing weight quick and keep it off. You can see a step-by-step guide to quick weight loss in my bio box below if you need more information. Remember that weight loss does not have to be complicated!

John is a self proclaimed Weight Loss Enthusiast. For A Limited Time You Can Get The Top Rated Weight Loss Ebook With Step By Step Instructions At His Site http://www.weightlossrocket.com and see why people say this Step-By-Step Guide To Quick Weight Loss is the best!

People always wonder how to get rid belly fat. But the thought of getting rid of belly fat in 10 days sounds impossible, right? Well it isn't. In this article you will discover a popular dieting technique that has been helping millions get rid of belly fat in 10 days and it's not a drug or any extreme diet. It is a very popular and easy dieting technique that is very flexible and easy to accomplish.

The dieting technique I speak of is called "Calorie shifting". This technique unleashes your body's fat burning potentials and raises metabolism to a very high level and keeps it that way. As a result you can lose weight quickly and the excess fat in the body is also burned off. In general people can lose 10 or more pounds in less than 2 weeks with calorie shifting.

Calorie shifting is not some fancy dieting gimmick. It is the real deal and ironically is performed unlike any other dieting technique ever created. You basically eat 4 or more full meals a day, drink 10 glasses of water (you can also drink sodas, juices and coffee), and shift the order in which you eat your meals. It is also very important that every meal you eat has different calorie values.

When you eat in different orders daily, your body will have trouble adapting to your eating routines. It is because of this that it will unleash greater fat burning and keep metabolism high to "adapt" to the mixed eating routines. The 10 glasses of water help to flush out the excess weight and the flow going.

Calorie shifting is by far one of the best ways to get rid of belly fat in 10 days.

Calorie shifting is the ideal diet for busy people or those who seek to get fast weight loss and fat loss results safely. It works for everyone and the results are long term. Also because it's the technique of calorie shifting that brings about it's amazing effects, people are pretty much free to eat most if not everything they want.

To learn how to accomplish calorie shifting, : click here, to pick up a free 20 page weight loss guide on calorie shifting and 4 other powerful diets and get rid of that fat for good!

Brady Quinn's workout was recently featured in Men's Health magazine, and showed how he built his muscle mass and strength for football. Brady has the all-American physique, and you can have it too by using the same weight lifting methods.

One of my jobs for Men's Health is to film exercise videos. And recently, I filmed the exercises from Brady Quinn's workout that was featured in the magazine.

The weightlifting exercises in Brady's workout include the front squat, the bench press, some dumbell rows and deadlifts, pullups, and even stability ball leg curls. These exercises are perfect for building a great, muscular physique as well as improving performance. You really have to see them performed properly to understand the benefits.

According to Men's Health, "Brady Quinn's workout centers on exercises that build strength, stability, speed, and power in the least amount of time. Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated."

The front squat is a tough version of the regular squat exercise and works almost every muscle in the body. Your abs get a heck of a workout, even though its a leg exercise. Brady will get bigger, faster, and stronger with this type of exercise.

The workout was designed by one of the experts at the Athlete's Performance Gym in Arizona, and I think that's where Brady trained and did his workouts in preparation for playing football in the NFL next year.

And many people might be surprised that Brady's workout included the bench press. But the experts at Athlete's Performance know how to do the bench press right and reduce the stress on his shoulders. In fact, Brady did 24 reps of the 225 bench press test at the NFL combines. That is unheard of for a quarterback!

I also like the Close-grip Bench Press as a variation of the normal bench press. And that was one of the exercises in my recent workout designed by Strength Coach, Jason Ferruggia.

To do this exercise, make sure you tuck your elbows into your sides to get maximum triceps effort, and focus on pushing yourself away from the bar. That protects your shoulder, and works your triceps more than your chest. A great variation for your arm day training.

So if you want to build mass and get strong, stick to the basics like Brady Quinn and Jay Ferruggia. Squat, bench, row, and pull your way to strength, power, and a better body.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked muscle building, fat burning workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig's fat burning secrets help you lose fat and gain muscle without long, slow cardio sessions or fancy equipment. And Craig's bodyweight-only workouts help you lose fat without any equipment at all.

This year will be different. You have decided that weight loss can and will happen this time. You are following the eating instructions right to the tee. But, do you ever feel it's an uphill battle?

Well, you're probably right. The food you eat can and will affect the success you experience. And I don't just mean carbs.

Would you be surprised to learn that food additives actually contribute to not only weight gain, but to how you look and feel.

Well...It's true, Let's take a look at just some of the 2000 plus approved food additives. Hydrogenated vegetable oils and trans fats have been making news lately. Manufacturers are promoting 0 trans fat for some of their products. But, is this good enough?

Man created these oils. They are not beneficial to you. They raise your bad cholesterol. Hydrogenated oils don't have the essential fatty acids your body needs for all body functions. Not only don't you get nutrients from them, they actually block your absorption of nutrients. Your body needs the nutrients in fat. So, what is the body's response?

Eat. That's right. These fake oils make you keep eating because the body is hungry for the nutrients.

Try this...Remove hydrogenated vegetable oils from your diet and see how you feel and respond. If you want chips, go for organic. This is because removing trans fat is still leaving hydrogenated oil.

Moving on...We have monosodium glutamate or msg. Called a flavor enhancer. This chemical can cause an addictive effect making you crave foods that contain it. Other adverse effects complained of are headaches, migraines, flushing, pain and nausea. The FDA requires that this ingredient be identified on the label.

And to top off it's effects...Scientists use msg to make lab rats fat so they can study obesity and obesity products. You see, these creatures aren't naturally fat.

Next there's aspartame. This has become the sweetener of choice for many people watching their weight. This chemical additive is responsible for 92 various complaints to the FDA. Among them is slow steady weight gain. For a more detailed look at aspartame go to mom-going-organic-sensibly.com.

Another culprit to weight gain is high fructose corn syrup (HFCS). Not to be confused with the pure corn syrup you find on store shelves. No, HFCS is man made. The food industry's answer to the high sugar prices in the 1970's. Since then, it has made its way into most everything. Even pasta sauce. Would you even think of sweetening your pasta sauce? I wouldn't. This additive will cause weight gain and cravings. Kind of sheds some light on society's weight problem, don't you think?

So, what are you to do...First, continue with your diet changes. You are on the right track and the next actions will give you a boost.

Second, eliminate foods with hydrogenated oils, high fructose corn syrup, msg, and aspartame.

Next, reduce processed foods in your diet by increasing fresh fruits and vegetables.

You may choose to use organic products instead of conventional processed foods. This is a good move. However, processed organic foods are still processed. Your body will thrive on wholesome foods. And your rewards last a lifetime.

Copyright 2008 Doris Temple

Doris Temple created http://mom-going-organic-sensibly.com to fill the need for unbiased information. The Website provides information about organic food, products and healthy nutrition. Find out what is in your food and how to eat healthier.

Body wraps can help tone and tighten the skin, improve blood circulation, detoxify the body and help mobilize fat so it can be eliminated from the body naturally. You do not need any special equipment other than a mixing bowl, heating pot and wrapping sheets like thin towels.

Body wraps work in two stages: absorption and squeezing (compaction). In the absorption stage you apply a substance on your body by "wraps". Once the pores of skin are opened, the fluids are "extracted" or "absorbed" by the substance and the bandage.

There are several absorbents: sea clay, seaweed, herbal, mineral and aloe vera. The effect of the wrap is determined by the ingredients used.

Squeezing is simply compacting the tissues together after the "interstitial fluid" has been extracted. Once the fluids have been extracted, there are empty "pockets" between the cells. So if somehow we can squeeze them closer together, the end result should be a thinner and leaner looking body. The body bandages and body wraps squeeze the body part and squeezing together the empty "pockets".

A simple body wrap can be a mixture of a clay and some salt. A more complex wrap contains herbs, essential oils and nutritive ingredients. The exact proportions of ingredients are not important but the repeated use will be useful. You can add a small amount of nutrition oil (upto 2 tablespoons) if your skin is too dry.

Copyright 2005 P. Mehta http://www.fatfreekitchen.com

This article has been written by http://www.fatfreekitchen.com/

For more information on Body Wraps & Weight Loss visit Body Wraps

If you've watched any TV or done any web surfing lately, you've no doubt ran into countless ads for a new fad diet claiming it is the new magical cure to help you lose weight. Sure, you doubt their legitimacy, but you've tried everything else so you go for it, only to be let down once again. Here are some reasons to ditch these unreliable diets and stick with more tried and true methods.

It's easy to spot fad diets as they usually promise easy, immediate results. These diets usually sound too good to be true. They stress the importance of certain 'good foods' while eliminating certain 'bad foods' sometimes even an entire food group. Perhaps the easiest way to spot a fad diet is by the fact that they always seem to be trying to sell you something.

These fad diets also fail by not encouraging exercise. They promise quick results, with little contribution on your part besides sticking to the diet. Not only does this deter true weight loss, but in the long run it can be very unhealthy as lack of exercise leads to heart problems.

Often a fad diet relies on testimonials rather than scientific evidence. Some of the newer fad diets often base themselves on celebrity endorsement such as Oprah Winfrey and Anna Nicole Smith. Other times they will have numerous testimonials of people who have supposedly lost weight using the diet accompanied by dramatic before and after photos. Another gimmick is to include phrases such as "lose 10 pounds in 10 days."

These fad diets also will often show some form of scientific study and an oversimplified explanation. These studies ignore the differences in metabolisms and bio-chemistry. Often the studies were not conducted using the scientific method and contain no legitimate claims. Fad diets usually ignore or refute any true scientific evidence that disagrees with the program.

Then why is it that these diets seem to work? It depends on which one you are currently trying but this can often be linked to things such as water loss. Even when these diets do show quick results, the important thing to keep in mind is that these results are not permanent as it is not healthy to stay on them too long, nor would you want to given their blandness and strict rules, not to mention that the weight is usually gained back.

The AHA, American Heart Association, urges dieters not to go on fad diets for many reasons. One of which is that these fad diets usually force you to eat a single type of food, which keeps you from having a balanced diet. When a person eats only one thing, they can't get the vitamins and nutrients that the food doesn't contain. These foods are also so bland that people just can't stick with them. A good diet is something you can eat and enjoy now and for the rest of your life.

Kelly Lester is commited to one thing, and that's helping YOU lose weight. Visit his website right now at Guide To Weight Loss for some great information on losing weight. Or, want to see the #1 weight loss course online? Visit the Burn The Fat Review section of Kelly's website.

Are you considering surgery for weight loss purposes? If so, I want you to stop what you're doing and ask yourself the following question regarding bariatric weight-loss surgery:

Do I really need surgery in order to lose weight? Is it truly the only option for me?

This should be the first question you answer before pursuing any other aspect of weight loss surgery, such as finding a surgeon or lining up your finances. After all, this is surgery we are talking about here. So before you can decide if weight loss surgery is right for you, it's important to exhaust your non-surgical options for weight loss.

This is especially important if you undergo a weight loss procedure as severe as the gastric bypass. Unlike newer forms of weight loss surgery (such as gastric banding), the gastric bypass permanently alters your digestive system. That's right ... the surgeon will physically alter your stomach as well as your intestines as part of it. That's a serious form of surgery, and it comes with significant risks and potential complications. So it's important to exhaust your non-surgical options for weight loss before resorting to surgery.

"Resorting" is the opportune word here. You should only choose weight loss surgery as a last resort, and only in cases of severe obesity.

Surgery for Weight Loss and the "Quick Fix" Nation

Sometimes I look at the before-and-after photos on the websites of weight loss surgeons, and I am shocked by the types of patients who undergo this type of surgery. Many of them are merely overweight, but very few are morbidly obesity. Weight loss surgery should be reserved for patients who are morbidly obese, not for people who are merely overweight. Many of the "before" pictures show people who could have reached their target weight through regular exercise and healthy eating. But they opt for a risky surgery instead? This baffles me.

It also seems to me that many weight loss surgeons have loosened and expanded their definitions of what makes a "qualified" patient for bariatric surgery. There was a time when such surgeries were reserved for the morbidly obese -- a clinical term describing people who will literally die from their obesity, if left unchecked. But lately, it seems a lot of surgeons will operate on anyone who can afford the surgery and sign the medical waivers. This is a disturbing trend, to say the least. But I guess it's just a sign of the times and the "quick fix" mentality many people have these days.

Exhaust Your Natural Options Before Using Bariatric Surgery

Some people will make a half-hearted attempt to lose weight through proper nutrition and exercise, and then give up in frustration. Don't make this same mistake. Before turning to surgery for weight loss, you should make a serious effort to lose weight naturally (through better nutrition and exercise). It takes time and effort, but it should always be your first attempt. By addressing your nutrition and lack of exercise, you are correcting the actual source of the weight problem ... not just the symptom.

* You may republish this article on your own website or blog, as long as you credit the author and keep the active hyperlinks below. Copyright 2007, Brandon Cornett.

21 Questions on Weight Loss Surgery
This article is part of a longer series of weight loss surgery questions that potential patients should ask before choosing surgery. For more on this subject, read our 21 questions about surgery for weight loss by visiting http://www.bariatriclearningcenter.com

All fitness gyms are not created equal and so how do you decide which one to join? Only a quality fitness gym can give you what you need to stay with a life long exercise program. Heres the checklist to decide which fitness gym is right for you.

The Fitness Gyms:

* Before joining any gym make an appointment to tour the facilities.
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* Visit the gym during the hours you will be using it and check to see if there are long waiting lines for the equipment you will want to use.
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* Check the facility for proper ventilation, cleanliness, and maintenance. Notice the atmosphere what the comfort level is.
* Notice the staff and other member. Does it seem like a friendly group?
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* Is the gym a member of the IHRSA which is the world's leading trade association for gyms and health clubs?

The Staff At The Fitness Gyms
* Is the staff motivated competent, and service-oriented and knowledgeable?
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* Do they have college degrees in physical education, kinesiology, or exercise physiology?
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* Do they have trained professionals on staff in the activities in which you wish to participate?
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* Are they certified? This gives you a great deal of assurance. Some of the most respected certification comes from the Chapter of the American College of Sports Medicine (NACSM). American Council on Exercise(ACE), American College of Sports Medicine (ACSM), the Institute for Aerobics Research, the Aerobics and Fitness Association of America (AFAA), and the Northland Regional, or the International Dance Exercise Association (IDEA).
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* Is there an orientation on how to use equipment properly and safely before you start working out?
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* Is there a trainer on staff to help you set up your program in the beginning?
Different Agreements At Different Fitness Gyms
* Examine the contract very carefully and make sure all agreements are in writing including verbal agreements.
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* Understand the length of the term. Is it an annual membership, or a month-to-month membership?
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* It is standard policy to offer a "cooling off" period which is usually the three days after signing up for a membership, during which you may cancel the agreement without penalty.
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* Check with the Better Business Bureau to see if there have been any complaints filed against the club.

Why Does Quality Make The Difference in Fitness Gyms?
IHRSA members - consider it their mission to enhance the quality of human life through physical fitness and sports. They provide first-rate facilities, programs and instruction. They also subscribe to IHRSA's Code of Conduct, pledging to:
* Open their membership to persons of all creeds, races, and places of national origin.
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* Treat each member as though the success of their club depends on that individual alone.
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* Are the facilities and programs done with the safety of the members in mind?
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* Do they do their part to expand awareness of the benefits of regular exercise?
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* Agree to conduct their business in a manner that commands the respect of the public for their industry and the goals they seek to achieve. Make sure you know what each of the fitness gyms has to offer before you make your final decision.

Get all the latest information about Fitness from the only true source at http://www.topfitnessinformation.com Be sure to check out our fitness gyms pages.