Sport Resources

Sport Resources

Orthostatic Heart Rate Test to Measure Health State

Posted by Kang Ikal on Sunday, February 18, 2018

Orthostatic Heart Rate Test. This article shown a complete procedure for conducting orthostatic heart rate test. The objective of this test is to monitor the athlete’s state of health. Athletes are often under a lot of pressure to perform well on a regular basis. This pressure can result in the athlete overtraining and/or becoming stressed.

Required resources
To undertake this test you will require:
• Stop watch
• Knowledge of how to take you pulse rate.

How to conduct the test
The test is conducted as follows:
• Lay down and rest for at least 15 minutes
• Record your pulse rate (beats/min) – R1
• Stand up
• 15 seconds later record you pulse rate (beats/minute) – R2
• Record the difference between R1 and R2.
Orthostatic Heart Rate Test to Measure Health State
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate recovery between training sessions, the analysis would indicate an improvement.

Performance assessment
If the difference (R2-R1) is greater than 15 to 20 beats then it is probable that the athlete has not recovered from the previous days training or is under stress. The athlete should consider adjusting the training programme to allow them to fully recover.

Target group
This test is suitable for all athletes.

Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

There are no published tables to relate results to potential performance in competition.

Reference: Brian Mackenzie, 2005. 101 Performance Evaluation Test
Sunday, February 18, 2018

The Wilf Paish Rugby Football Tests to Measure General Fitness of Rugby Player

Posted by Kang Ikal on

The Wilf Paish Rugby Football Tests. This test for measure general fitness of rugby player that need when starting training program or to scouting talent. The objective of this test is to monitor the general fitness of a rugby player. This fitness test contain 9 test to conduct and collecting data of the testee.

Required resources
To undertake this test you will require:
• Rugby pitch
• 400m track
• 30 metre tape measure
• Cones
• Assistant.

How to conduct the tests
Test 1 – The Cooper 12 minutes run test or multistage fitness test
Test 2 – 30 metre sprint time, best of three attempts
Test 3 – Count the number of squat thrusts that can be completed in 1 minute
Test 4 – Count the number of sit-ups that can be completed in 1 minute
Test 5 – Count the number of press-ups that can be completed in 1 minute
Test 6 – Stamina bound over 22 metres, shuttle system, immediate turnabouts, in the following sequence:
• hop right leg;
• giant strides
• hop left leg
• giant strides
• double foot bounds
• sprint
Record the total time taken for the shuttle sequence
Test 7 – Zig zag run
Record the time taken to run from A to B, pick up a ball and run to C, zig-zag between cones to D, and then zig-zag back to C. Sprint to E, put the ball down and sprint to F
The Wilf Paish Rugby Football Tests zig-zag run
Test 8 – Start run
Balls are placed at A and E. The player starts at A with the ball and runs to E, changes the balls over, sprints around the cone at B and back to E to change the balls over. He then runs round cones C and D in turn, changing the ball over at E each time before returning to A. The distance from A to B is 8 metres and from A to D is 15 metres. Record the total time taken to complete the agility run.
The Wilf Paish Rugby Football Tests Start Run
Test 9 – Diagonal pitch run Record the time taken to sprint from A to B, to C to D, and finish back at A.
The Wilf Paish Rugby Football Tests Diagonal Run
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's fitness and strength.

Points are allocated as follows:
• Test 1 = (Distance – 2560) / 14.4
• Test 2 = (6.7 – Time in seconds) / 0.032
• Test 3 = (number of squats – 25) / 0.65
• Test 4 = (number of sit ups – 15) / 0.5
• Test 5 = (number of press ups – 25) / 0.75
• Test 6 = (78 – total time) / 0.48
• Test 7 = (25.8 – zig zag time) / 0.098
• Test 8 = (16.8 – agility run total time) / 0.068
• Test 9 = (100 – diagonal pitch run time) / 0.4

Add the points for each test to give a total score. Analysis of the total points is as follows:
• Total points > 800 = Excellent
• Total points 700 to 800 = Very Good
• Total points 600 to 699 = Good
• Total points 500 to 599 = Average
• Total points < 500 = Poor

Forward & back differential
In certain circumstances the coach might need to compare the test results of a heavy forward with a much lighter back. When making this comparison a total of 50 points should be added to those achieved by the forward.

Injury return
In rugby football, a coach is frequently faced with a situation of deciding when a key player is ready to return to squad training and playing. When the injured player is able to score the same total from the tests as was scored prior to the injury then he/she is probably ready for squad training and competition.

Target group
This test is suitable for players of team sports (Rugby, football etc) but not for individuals where the test would be contraindicated.

Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

There are no published tables to relate results to potential performance in competition.

Reference: Brian Mackenzie, 2005. 101 Performance Evaluation Test
Sunday, February 18, 2018

The Quadrathlon Test to Measure Explosive Power Improvement

Posted by Kang Ikal on

The Quadrathlon was devised in 1982 to test for explosive power improvement of the Great Britain National Throws Squad. The Quadrathlon is easy to carry out and is an excellent way to test an athlete's fitness and progress during the winter months.

The Quadrathlon comprises of 4 activities:
1. Standing long jump
2. Three jumps
3. 30 metre sprint
4. Overhead shot throw.

The Quadrathlon can be used to gauge whether an athlete is becoming more powerful. The benefits are threefold:
• If the athlete's scores increase, then their power has increased
• Weakness can be identified if the athlete underscores and these areas can be worked on
• Motivational help during the long winter months.

Required resources
To undertake this test you will require:
• Track – 30m marked section
• Shot
• Long jump pit
• 30 metre tape measure
• Assistant.

How to conduct the test
Standing long jump
Athlete to place their feet over the edge of the sandpit, crouch and lean forward, swing the arms backwards, swing the arms forward and jump horizontally as far as possible, jumping with both feet into the sandpit. Measure the distance from the edge of the sandpit to the nearest point of contact. The start of the jump must be from a static position.

Three jumps
Start with the feet comfortably apart with the toes just behind the take off mark. The athlete takes three continuous two footed bounds. Measure the distance covered. The start must be from a static position and the feet must be parallel on each jump phase. Spikes allowed.

30 metre sprint
The athlete sprints from a stationary position (standing or from blocks) as fast as possible to the 30 metre finish line. The time keeper stands at the finish line and times the run from the moment that the runner contacts the ground on the first stride to the moment when the runner's torso crosses the line. Spikes allowed.

Overhead shot throw
The athlete stands on the shot stop-board, facing away from the landing area, with their feet a comfortable distance apart. The shot is held cupped in both hands. The athlete crouches, lowering the shot between the legs, then drives upwards to cast the shot back over the head. There is no penalty for following through, but the athlete must land feet first and remain upright. Measurement is taken from the inside of the stop-board to the nearest point of contact. Shot weight as per the IAAF Competition Rules book age group. Please watch the safety aspect.

Analysis of the scores is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Points are allocated depending on the distance or time achieved for each activity. Scores should be compared with the athlete's previous activity scores to determine the level of improvement.

The number of points for each event can be calculated using the following equations:
the quadrathlon equations
Where D is the distance in metres and T is the time in seconds

The following tests results indicate an athlete may mature into a high standard club athlete.
the quadrathlon norms
Target group
This test is suitable for all athletes especially throwers (eg javelin, discus, shot, hammer) but not for individuals where the test would be contraindicated.

Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

There are published tables to relate results to potential performance in competition and the correlation is high.

Reference: Brian Mackenzie, 2005. 101 Performance Evaluation Test
Sunday, February 18, 2018

Guide to Achieve Weight Loss with Best Cardio Program

Posted by Kang Ikal on Friday, February 16, 2018

Every person who wants to achieve weight loss desires a cardio program that will help him or her achieve this goal. After undertaking this program for a while, it is common for every person to wonder if the training is actually effective in reaching his or her objectives. If you think the cardio program is not as effective as you want it to be, it is time to make some modifications and take the necessary steps to achieve your weight loss goals. There is no doubt that cardiovascular exercises are one of the best methods to help burn fats from your body. However, most people do not have a clue on what is included in such type of a training program.

The large amount of information available on the World Wide Web may be confusing and making it more difficult for you to find an appropriate training. Unlike during the past when aerobic training was an effective cardio workout, currently it should be your last choice unless you are training to become a cross-country running professional.
Guide to Achieve Weight Loss with Best Cardio Program
Therefore, if you want to see effective weight loss and burn more calories, it is important to adopt a high-intensity workout regime to witness the actual gains of cardiovascular training programs. Adopting these workouts will help you burn two to three times more amount of calories in a shorter time. Anaerobic cardiovascular exercises are beneficial in building leaner muscle mass, which cannot be achieved with aerobic workouts. Building muscle mass is the best way to fight the buildup of body fats.

For long-term benefits, development of muscle is vital and this is something that can never be achieved with simple aerobic workouts. Therefore, if you continue an aerobic regime, you may be disheartened to know that the possibility of regaining all the fat you shed is highly probable. This is because such regimes do not provide the stable muscular structure that is required to defend your body against fatty deposits. This is why any person who wants to lose weight seriously and get rid of fat, adopting high-intensity cardiovascular exercise training is absolutely vital.

At this point, you probably want to know how to develop your own cardiovascular workout regime to achieve your weight loss target. For beginners, sprinting is one of the most effective and simplest cardio workouts that are available.

Sprint training programs are an excellent method to develop an effective and reliable base for adopting more difficult workouts at a later stage. After you complete the conventional sprint training, you can increase the intensity by including resistance sprinting, interval sprints, and hill sprinting programs.

In addition to sprint training, individuals can adopt numerous other high-intensity cardio methods to achieve their desired weight loss. Some of these regimes include polymeric, body weight circuit systems, agility training, and suicides. All these exercise routines are beneficial in the development of muscle mass while burning the extra fats from your body. Clearly, if you want to achieve permanent and real weight loss, it is recommended you begin your own cardiovascular training program and see the positive results quicker.

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Friday, February 16, 2018

What is HIIT, LISS, and Steady State?, Understanding This Before Misunderstanding

Posted by Kang Ikal on

What is HIIT? What is LISS? What is steady state? Trying to keep up with the newest fitness trends is a challenge these days. Today I would like to clear up a few of the most common types of cardio. Ever been exhausted from walking up stairs or doing yard work? Starting some form of cardio is bound to improve your everyday life. Doing cardio has been known to help depression, anxiety, and many other health factors that many of us suffer from daily. Being an online personal trainer I custom tailor exercise programs for my clients based off their fitness goals.

The programs that I design for my clients will always have some form of cardio in it at some point. Cardio should always be apart of any fitness program. The most common question I get when my clients get their program is, what does HIIT mean? What is LISS? What is steady state? These are fitness terms us fit freaks always use. If your new to the fitness world all these terms will be quite confusing. Which is why I decided to write this article to help clear things up a bit. I'm not going to go into great detail or science on each form of cardio as this article is for people new to fitness and could start to confuse you. Better to keep things simple and to the point!
What is HIIT, LISS, and Steady State?, Understanding This Before Misunderstanding
Steady State is when you exercise at a steady pace for an extended period of time. It's the most common form of cardio to this day. Steady state will have you using about 65% of your max heart rate. Normally steady state cardio last for a period greater than 30 minutes at a time. Here are a few different types of steady state cardio.
  1. Running
  2. Jogging
  3. Cycling
  4. Elliptical
  5. Stair Climber
Besides that steady state cardio helps reduce fat cells in the body by using stored energy (fat) for fuel its also great to build up endurance. A greater endurance is something we all can benefit from as it can make everyday life easier.

Choosing the right type of steady state cardio is really easy if you think about it. What's your favorite outdoor activity? Jogging, running, getting on your bike and going for a ride? All of these done for an extended period of time is steady state cardio. If you rather perform indoors then the local gym is full of equipment that can help you out!

Steady state cardio shouldn't be a walk in the park, it should be intense to an extent. The golden rule for steady state is if you're able to carry on conversation with the person next to you then you might want to up the intensity a little.

HIIT CARDIO (High Intensity Interval Training)
To answer the question so many people ask me, what does HIIT mean? To answer the question, High Intensity Interval Training. HIIT is a form of cardio that is all out burst of 90-100% maximum capacity followed by a period of sometimes active rest. If you're in a pinch for time then this is a great alternative because you can get a good cardio session in within about 15-20 minutes. Here is an example of HIIT cardio. This type of training will have you using about 85% or more of your max heart rate. An example of HIIT is.
  1. Cycle 40 seconds at a RPM of 40
  2. Cycle 20 seconds at a RPM of over 100
  3. Cycle 40 seconds at a RPM of 40
  4. Cycle 20 seconds at a RPM of over 100
  5. Cycle 40 seconds at a RPM of 40
  6. Cycle 20 seconds at a RPM of over 100
  7. Cycle 40 seconds at a RPM of 40
  8. Cycle 20 seconds at a RPM of over 100
  9. Rest 2 minutes then repeat 3-4 times
Just like steady state cardio HIIT helps reduce fat cells in the body by using stored energy (fat) for fuel. Another benefit from doing HIIT is time. If you're always on the go, limited on time, and has to out workout within 45 minutes then you might want to consider trying HIIT. Most of the HIIT routines are anywhere from 15-30 minutes long. Not to mention HIIT is one of the more exciting forms of cardio as it involves you changing direction or exercises to keep things more interesting.

Really depends on what you enjoy doing. You can design your HIIT with many different types of exercise. Because of the high intensity I would recommend something like sprints followed by walking or on a stationary bike. These are well grounded exercises that will not require balance challenges. Once you become more experienced you can start adding more difficult exercises.

You will know right after your first round of HIIT. If you're doing it right you will be short of breath and have a pounding heart. It's much more intense than any other type of cardio. I'm sure at one point in your lift you had a food race with a friend across the street or across a field. That feeling when you reach the end and feel completely out of breath and your heart wanting to jump out of your chest is what you want to shoot for.

LISS CARDIO (Low Intensity Steady State)
What does LISS mean, Low Intensity Steady State. LISS is the same as steady state except the intensity is very low. LISS is a more relaxed form of cardio that is normally a period greater than 45 minutes. The max heart rate for LISS is about 65% or less. Some good examples of LISS are.
  1. Walking
  2. Swimming
  3. Hiking
  4. Cycling
LISS is not the optimal form of cardio to reduce fat cells. This form of cardio is ideal for people new to fitness, the elder, and very obese people. While it's not as effective as the others not over doing it with extreme cardio is more likely to have people adhere to a fitness program in the beginning.

Like the other forms of cardio it's always best to choose a type of exercise that is most enjoyable to you. If you're new to fitness I would recommend starting with a simple walk around the block then start to experiment with others.

When it comes to what cardio is better for you it's really apples to oranges. All cardio is beneficial especially if your new to fitness. What it comes down to is what you enjoy most, have time for, and your fitness goals. I personally enjoy HIIT after years of being a wrestler long steady state sessions are not my cup of tea.

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Friday, February 16, 2018

The 3 Benefits of HIIT (High Intensity Interval Training) Should Know Before Do HIIT

Posted by Kang Ikal on

If you are looking for a new workout regime, or are just looking for some new challenges, high intensity interval training (HIIT) might be for you. It's an interval style training featuring quick, intense bursts, followed by short recovery periods. You give it your all during the short bursts, take a quick rest, and then repeat the cycle. Don't be fooled by the short nature of the intervals, if you do it right, these short bursts will leave you sucking wind. This training technique that has caught a lot of attention in recent years, and for good reason. Here are three great benefits of HIIT workouts.

More efficient
First and foremost, high intensity interval training is much more efficient than a typical workout routine. This holds especially true for people who have limited time to workout. 20-30 minutes is a sufficient amount of time for a HIIT workout. Even though you may not be spending as much time in the gym, the intense bursts will make up for it compared to steady state workout, such as a long run.
The 3 Benefits of HIIT (High Intensity Interval Training) Should Know Before Do HIIT
Better cardiovascular fitness
Subjecting yourself to high intensity interval training works wonders for your metabolism because your body burns calories during the workout and for hours afterwards. This leads to more fat loss if you are trying to lose weight or if you are justing toning up. Additionally, high intensity interval training is great for your cardiovascular health as you are cycling between your peak heart rate and then back down to a normal heart rate.

Over time, your cardio system will become much more efficient at lowering your heart rate immediately following an intense burst. You'll start to notice yourself being in better shape to handle the HIIT workouts, and your cardio will be in better shape too. This leads to improving your endurance as an athlete. If you are training for a marathon, mixing in HIIT workouts with your regular training will help you build your endurance faster.

It grows with you
This is often overlooked, but high intensity interval training grows with you. Most other workout regimens cause the participant to plateau once they've reached a certain level. This is seen by people who train the same way over and over again - their bodies have adapted to that level of workout, and it isn't challenging enough for them to see great improvements.

This is not the case with HIIT, as it grows with you. You're all in for the intense bursts. 100%. Maximum effort. As your endurance and athletic abilities increase, what once was 100% for you may now be only 70%. As you improve, so does your peak. This means that you'll break through plateaus and get in better shape fast, and improve faster, compared to standard workouts.

HIIT offers many advantages compared with normal workout regimens. They are very time efficient, greatly improve your cardiovascular health, and allow you to achieve new levels of fitness due to its inherent nature of growing with you. Now that you know a little more about the benefits of high intensity interval training, it's time to get out and the start bursting!

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Friday, February 16, 2018

Cardio Fitness Tips for Old Aged Person

Posted by Kang Ikal on

One needs to understand the pressure put on the heart and lungs by overweight and lack of exercise. Both these are pertinent to people who are over 70 years because many tend to sit back, eat more, and indulge themselves in table games or, like me, on the computer. Hours of sitting is extremely unhealthy and one day a voice inside me told me to join a gym. This was completely unexpected and obeying that voice was the best thing.

That voice inside is well-known to me because of memory of reincarnation and link to the Universal Spirit, the real God. It has given me a job to do which is the reason I spend long hours at the computer. Over the last 30 years or so exercise involved only garden maintenance and walks, aside from house work.
Cardio Fitness Tips for Old Aged Person
Now the command was received and a local gym for women only received me with open arms. Aside from a fortnightly fee of $38, well affordable on a pension, there are PT classes that include one for healthy heart. It is held twice a week and is basically very enjoyable.

The exercises are simple and over the course of 45 minutes involve little weights, steps, and ball movements, such as throwing and catching. Sometimes there is also some square dancing type movements that help with balance. Stretching and flexing of muscles has become now a daily routine with me.

On the other days the gym provides all forms of equipment for those who want to work-out. For me the bike is my favourite although many use the walking and rowing machines. Other equipment allows stretching of muscles in the neck, back, and legs, which I also find useful.

Building up muscles that have disappeared over the years of inactivity is one of my achievements and being able to get up from the ground when I fall over is another. Since starting at this place my balance has improved to the point where there have been no falls at home whereas before I would trip and fall over anything in my path.

It is something for older people to consider. Don't sit around and wait for death to catch up with you but enjoy yourself doing physical training and show the world what you are made of. The other benefit for me has been the great friends made while exercising - a real bonus.

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Friday, February 16, 2018

HIIT workout at The Swimming Pool for Weight Loss

Posted by Kang Ikal on

Winter might be coming but indoor pools are great Way to get a high-intensity workout without all of the impact. The best part is, you don't have to be someone who knows how to swim all of the strokes proficiently (you do need to be able to swim enough so that you aren't creating a dangerous situation for yourself in the water) in order to workout in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges and so much more that you can do to get a great workout in the pool especially in shallow water. And if you're in an area where it's still warm, then a pool or even the ocean (on a flat surface barring any marine life) will work just perfectly.

Water workouts are great for those that don't want a high impact workout. That being said, you can still get a high intensity, heart pumping workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity. Just like any other pool workout, the key is to make sure you're moving and moving hard in order to get your heart rate up. In the end it's a fantastic way to mix up workouts, cross train and keep things interesting.
HIIT workout at The Swimming Pool for Weight Loss
What You Need: For this work out there is no equipment required. However, if you feel uncomfortable or don't know how to swim, a life vest or flotation device is always recommended. Floatation devices like kickboards, noodles and small inner tubes can be used to hold onto with hands or support the body.

You'll need a towel to dry off with, swim cap if you don't want to get your hair wet and proper swim wear. Also have a bottle of water on hand to quench your thirst.

Additional items like goggles and swim masks are optional based on your swim preferences.

The Workout: Jump in (please don't jump in the shallow water!) and get acclimated the temperature for a few minutes if needed.

Warm Up - Water walk - 1 minute, Water jog - 2 minutes

*15 - 30 seconds of rest in between movements depending on your recovery time. If the length of time is too much for any of the movements, do the best you can do for as long as you see fit.

HIIT - This high intensity interval workout means that you should be working as hard as you can during each movement in order to get your heart rate up.

Circuit 1
High Knees - 1 Minute
Butt Kicks - 1 Minute
Tuck Jumps - 1 Minute
Jumping Jacks - 1 Minute
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Circuit 2
Side Shuffle Right - 30 Seconds
Side Shuffle Left - 30 Seconds
Tread Water Legs Only - 1 Minute (if you don't know how to tread water, substitute squat jumps instead)
Chest Flys - 1 Minute (arms under water - perform the chest fly exercise using just the resistance of the water)
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Circuit 3
Squats (as quick as you can) - 1 Minute
Water Run - 1 Minute
Water Walking Lunges - 1 Minute
Water High Knee Skip - 1 Minute
Water Walk - 1 Minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Warm Down - Water jog - 2 minutes, Water walk - 2 to 5 minutes depending on how long it takes to bring your heart rate down.

Please make sure to consult a physician before beginning any new physical fitness program.

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Friday, February 16, 2018

How to Handle Overweight Kids, Base on Using Energy

Posted by Kang Ikal on Saturday, February 3, 2018

How to Handle Overweight Kids, Base on Using Energy. If you have recently found yourself fretting over your child's waistline, you are not alone. The youth of today are fatter than ever before, and parents are starting to panic. Why are our kids so big, and what should we do about it?

Childhood obesity has been described as an epidemic. It puts our children's health at risk, making them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of our overweight children.
How to Handle Overweight Kids, Base on Using Energy
It is ironic that both the problem and the solution to this heavy problem boil down to one simple equation. Energy In vs. Energy Out. When more energy is consumed than is utilized, the result is fat storage. In short, our kids eat too much and do too little.

Energy In
The Problem: Parents today are busier than ever before, navigating through hectic schedules with convenient fast food restaurants lurking on every corner. Our kids are eating more fried, processed, and sugary foods than we did as children due mainly to the convenience factor. These foods are laden with excessive calories that result in weight gain.

The Solution: Take time to evaluate your children's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods? Avoid buying sugar-filled snacks while grocery shopping, fill your cart with fresh, healthy snacks instead. Make time to plan family meals so that you don't find yourself in another drive through.

Energy Out
The Problem: Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

The Solution: Limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

As a parent, it is your unique responsibility to teach your children the healthy habits that lead to good health. Children who are obese have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems. Talk to your children about their eating habits, and activity levels, informing them of good choices versus bad choices. Make it a family effort to start eating healthier and increase physical activities, and you will be pleasantly surprised with the results!

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Saturday, February 03, 2018

How to Permanent Weight Loss Using Clean Diet

Posted by Kang Ikal on

Getting Started on The Clean Diet
If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. The Clean Diet is the answer.

What is the Clean Diet?
The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don't diet, but I do pay attention. That's what the Clean Diet means: paying attention to what you're eating.
How to Permanent Weight Loss Using Clean Diet
What Can I Eat on The Clean Diet?
Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that's the point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).

Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to break the diet bank, is it? Eat all the fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.

Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to get the nutrients. Learn the difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four times the fresh grapes to equal the dried.

Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.

Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers and the like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body.

Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat on the package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used to the light and fluffy white bread. When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three pieces of whole grain bread french toast and that was enough.

Isn't Brown Bread Better for You?
Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn't licence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads are heavy. Think of being a peasant sitting around a fire cooking a thick soup. What kind of bread would be best to sop it up? Some lame white bread that would disintegrate if liquid touched it, or a thick, hearty brown bread that could serve as a staple if need be? I'll take the second.

My favorite thing to eat is brown rice with stuff. "Stuff" means any vegetable concoction, or sauce, or just something to sort of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onions and carrots are naturally sweet and ultra delicious all by themselves. Once you learn to simply eat foods the way nature presents them, you'll find your appetite stays more in line with better health.

I didn't intend to create a food rule book. My intention is to point out that you need not live on a skimpy portion of grains like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I'm an example of how hearty eating will enhance your health, and bring your weight into line, not the opposite. I'll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (it won't kill you) or if you've grown used to it, no sweetener at all. Use milk if you like, or soy milk.

Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you buy your meat from a local butcher you can be assured you are getting the best available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your meat counter to stock fresh fish.

Desserts, Treats & Snacks: It's okay to eat these things, but practice moderation. If you can't do that, and think you'll eat the whole bag, then don't get them when you're alone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don't tell yourself you can never eat any certain food again, because that just makes it all the more difficult to handle it when the time comes.

The Clean Diet is More a Way of Life than a Strict Set of Eating Rules
Most people will allow themselves one or more "cheat days" every week. The best plan is simply to choose eating clean as your primary eating style, and when you don't you don't but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don't try to "make up for it" by skimping on lunch. That's an equation that will never work. Just eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, "I'll start my diet again next Monday," you just get right back on your plan. While no foods are forbidden on a clean eating plan, common sense rules the day.

See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you'll have. Will four be enough, how about five? It's still better than half a bag. Take it one day at a time, one meal at a time, and you'll find things happening in no time.

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Saturday, February 03, 2018

5 Steps Weight Loss Plan to Get Permanent Weight Loss

Posted by Kang Ikal on

Every Journey Worth Taking Begins with a Single Step. Here are five easy steps to gain control of your weight loss efforts. Start at the beginning, then take small steps, each and every day and you'll climb that mountain.

STEP 1: State What You Want Now

"I want to lose 50 pounds."
Is that achievable in the next month? If not, break it down into smaller mini-goals. "I want to lose 5 pounds this month."
What other ways can you say what you want, besides wanting to lose some weight?
"I want to step on the scale and see (state a number) pounds (remember, keep it something you can achieve in one month).
"I want to feel my pants getting looser."
"I want to see myself in the mirror wearing last year's bathing suit and it fits."
"I want to notice my clothes are getting too big for me."
"I want to easily bend over and touch my toes."
"I want to get up from a seated position, easily and gracefully."
Those are positive goals. Focus on what you want. How you want to feel, what you want to experience.

STEP 2: Make A Plan
Get out your weekly calendar and start with eating less (portion control), eating more (healthier foods), or eating differently in some way.
5 Steps Weight Loss Plan to Get Permanent Weight Loss
STEP 3: Consider Exercise
Adding regular exercise helps more than anything else because the more active you become the more calories you burn, and if you build muscle, the more calories you'll burn at rest. What, when, how often? Do you need equipment, books, tapes or can you just get started and gather the other ingredients as you go?

Write it all out. Your plan should include which days of the week and at what time. Don't make the mistake of trying to decide you'll exercise every day. You're not likely to stick to a plan that doesn't have build-in off days. Make it easy at first. You can always add more later.

STEP 4: Decide Whether Your Plan Is Workable For You
Take a look at your plan and decide whether it's possible. If not, make changes until it is.

Start by listing each item, and then asking yourself how will you achieve this?
1. I want to eat less quantity. I'll achieve this by having half or three-quarters of the amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in your mouth.

2. I want to eat more healthier foods. I'll achieve this by adding more fruits and vegetables for snacks, so when I'm hungry, or think I'm hungry an apple or some carrots might be my snack of choice. This has the added benefit of more nutrition.

3. I want to eat differently. I'll achieve this by paying more attention while eating. Turn off distractions. Think of each bite as a separate event. Write down what I'm tasting and see what I notice now that I never noticed before? Different smells, sights, textures, and subtle tastes. I'll make an effort to really chew each bite at least 10 times.

4. I want to add some exercise. I'll achieve this by getting a book either at the library or a store, get a free pass to my closest gym, talk to friends, borrow exercise tapes. Find exercises I can do in front of the TV at first, or on the floor in my bedroom when I first get up or whatever works. No matter if others see me, I don't care. Start slowly, after the first few weeks, add more if I'm ready.

Close your eyes and imagine your plan.
If you chose getting up an hour earlier, can you see yourself doing it? Does it fit? Are you a night person? If so, an early morning workout probably won't pan out - stick to midday or evening workouts. Find what fits for you.

STEP 5: Set Up Plan A And Determine What You Need To Get Started
Plan A: I need a small notebook I can carry with me for keeping track of daily foods (this is only needed for a week or two to get an idea of what I'm eating).

Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.

Visit library or order book online for using bodyweight for exercises. Pushups, crunches, etc., can be done without any extra equipment.

Buy healthy foods to have on hand such as fruits, cut up vegetables. Make dinner at least twice a week and freeze leftovers into ready-to-eat frozen meals.

Purchase or order supplements, protein powders, etc., if I want them.

Putting It All Together
Start working your plan. Don't wait for the next full-moon or some other arbitrary starting date. Just get started. The sooner you start, the sooner you begin to see results.

If you use EFT (Emotional Freedom Technique), do it at least three times a day. It only takes a couple of minutes and you can do it while you do other things, so get it done. Check in with your list of behaviors you'd like to change, and then work on one issue each week or until it becomes a non-issue, then move to the next.

You might start with frustration that things aren't happening fast enough:
Example EFT statements:
"Even though I'm frustrated by all these instructions, I deeply and completely accept myself."
"Even though I don't want it to take so much effort, I deeply and completely accept myself"
"Even though I hate all this and just want to wake up skinny, I deeply and completely accept myself."

No matter what, if you are putting attention on this process, then you are making progress. It doesn't matter if you keep to your plan exactly. What does matter is that you make a plan at all.

If you make a small effort every day you'll find that some days will be better than others, and that's okay. It's easy to forget, and fall back into our usual patterns which is why keeping a notebook handy helps keep you on track. So does scheduling your workout time just like you would any appointment, and then keeping it.

The point is not to be perfect--the point is to take action.
You can use a grading system, such as one point for achieving each item on your list, and tallying the points at the end of the week. You could also color in the squares on the calendar, so when you achieve what you planned, you color it in, but if you didn't achieve what you planned, you don't color it in. That way you can see at a glance how often the calendar is colored, how many squares are missing, etc. You can also see as months go by how you are improving. Having a visual display of your progress can help keep you on track. Remember, expect to be less than perfect in the beginning.

If the idea that you won't be perfect is all it takes to keep you on a really strict path at first, that's fine, but be aware you'll likely slip a time or two in the following weeks. Think of it as nothing more than a learning experience, and go ahead to see if you can prove me wrong. That would be great. Just no matter what, no matter if it's been a week since you did anything on your list, it does not matter; just pick up where you left off and start again.

Small Changes Equal Big Results
There are 365 days in a year. If you achieved your goals on 200 of them this year, wouldn't that be an improvement over last year? As you improve, your weight will fall. That's how it works. That's why people who achieve their best weight and maintain it have learned how to stay "on plan" than "off plan." Eventually you don't really think of it as a plan at all but just how you are. It becomes your new way of life.

I don't diet, and I never have yet I maintain my weight. I don't restrict myself but my choices are what makes the difference. I can eat candy, cookies and cake any time I want, but usually I don't want to. That's the difference. When someone says they can eat what they want, they mean they usually want to eat foods they know will support their health goals.

Use these five steps to get started on a plan, right now. Start by getting a small notebook, then starting writing down th days of the week, thinking about your schedule and how you'll make some changes to your routine. After all, it's your present routine that isn't working, so you must make some changes. Make them fit, and then you'll fit into those smaller jeans in no time and this time it will be a permanent weight loss.

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Saturday, February 03, 2018

5 Weight Loss Tips that Easy to Follow

Posted by Kang Ikal on Friday, February 2, 2018

5 Weight Loss Tips that Easy to Follow. Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!

TIP #1: Burn it in the AM.
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body.
5 Weight Loss Tips that Easy to Follow
Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!

TIP #2 Forget Your Late Night Snack.
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!

TIP #3 Ki55 that Frappuccino Goodbye.
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking.

The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.

TIP #4 Fuel Your Fire.
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body's metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your 'fire' to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.

TIP #5 Curb Your Carbs
I'm sure sometime in the past year you have found yourself subjected to the testimony of a converted 'low-carb' enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow.

Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn't recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!

It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!

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Friday, February 02, 2018