30-Minute Weight Loss Exercise Proves Most Effective

JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!

If you're “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you.

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

Here are some resources to get you started click here!

10 Day Secret to Good Health

For almost 60 years there's been a kind of weird system for transforming the way you look and feel in just 10 days.

I say it's "weird" because the results people get when they do this for just 10 days are astounding, but the whole process is really simple to do. And everything you need can be picked up at the grocery store for a couple dollars.

Normally I would say the whole thing sounds too good to be true, but this system has been around for close to 60 years, and today it's more popular then ever!

It's even being used by Hollywood stars who have to look good all the time because the cameras always on them. The last thing they want is an unflattering photo of them looking sickly and out of shape on the front page of the tabloids.

Using this 10 day system keeps them looking great, and it can do the same for you.

If you're even a little bit curious about this 10 day system you should click here. That website will tell you all about the 10 day system.

You might be wondering what exactly this system does. Going to the website will tell you all about it, and list all the things this system can do for you. I think you'll be surprised at the results you can get in 10 days. Click here now!

5 Reasons To Not Let Depression Control You Anymore!

Family – It can be very vexing to loved one’s when you are depressed. On one hand they want nothing but the best for you, but on the other they sometimes get frustrated and wonder why you can’t simply snap out of it. It can be particularly hard on children of someone with depression as it may affect their outlook on life for many years to come. Having experienced this myself, I can say definitely this the number one reason to fight your depression.

Work - Work life generally suffers when in the throws of depression. It is more difficult to concentrate and not as easy to create and maintain good professional working relationships and partnerships. Furthermore, it makes being a “Self-starter” more unlikely. Rather than moving forward, maintaining the status-quo becomes more acceptable, even if only unconsciously.

Love – The love life of a person with depression can suffer tremendously. Regardless of How much someone may profess their dedication to another person, if the other person can never see the bright side, it can wear on them. Life is short, right? Love conquers A WHOLE LOT, but it doesn’t conquer everything. Sometimes we must add internal fortitude to love to truly be invincible. Besides isn’t it better to fight, not just for you, but for this person that you love as well?

Health – University studies have proven that people who are depressed are more likely to get sick, and more likely to die of an illness than those who are content. It is in your benefit, health wise, to fight your depression as well. A recent New York Times article, citing a University study, indicated that persons who have been diagnosed as depressed have more hospital visits, and a shorter lifespan.

Prosperity – The depressed person sometimes lacks clarity of thought, and may miss golden opportunities to improve their lives if only they had been paying attention. This may be, perhaps, the most important point, since many people believe they would be happier if only this part of their life, or that part of their life, etc was different. Allowing good things to happen in your life might just give you the jump start needed to end the cycle of depression and self imposed-isolation( even if only figuratively ).

Fighting depression can help your life in many ways. In some ways, the fight in itself is also a reward. You become stronger, do better at work, have better relationships, and can focus on what is really important in life so that you can improve it, for yourself, your family, friends, and loved ones.

3 Simple Steps To Lose Body Fat

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Achieve Your Goals For Success Step By Step

You have a dream! Now, how do you make it happen?

First, imagine that it is real. See every detail so clearly that you can reach out and touch it. You can feel the emotions of being there. For example, if you want a certain car, then what kind is it? What color is it? Imagine you are sitting in it like you will when it is brand new. How does it feel? How does it smell? Go for a drive in your car. If it's a convertible, drive with the top down! Experience the wind blowing in your face and through your hair. Hear the sounds around you. If you can take a real test drive in one, do that! Get a picture and post it where you will see it each day. Do this visualization several times a day until it becomes part of you. This action is important because your subconscious will help enable you to reach your goals to achieve your dream.

Next, break the big dream down into specific, measurable goals to get you there. If you are dreaming of something that costs a certain amount of money, like the car, you will set a date on when you want to have this money.

Once you have your date, then break your timeline down into segments. Perhaps you set the date one year from today. So the next step is to break that down into a goal for each month, then a goal for each week, then a goal for each day. It may be easier to start with the days, and then multiply out to the weeks and months.

Now that you know what your specific timeline is, you need to determine the specific actions you can take to reach each specific goal. If it is a money goal, like in the example above, you know how much money you need to put away each day. So now you need to figure out what actions you need to take each day in order to be able to do that.

If your goal is accomplishing a project, your timeline will be broken down into different steps you need to finish in order to get the whole project done. For example, if you are writing a book, you may need to do some research before you can write it. So the first major accomplishment on your way to that goal is to complete the research. Then you need to set a time to complete your basic outline. Then a time to complete each chapter. Then a time for editing. You can break each major step down into little steps that must be done each day in order to complete the entire book by your target date.

Now that you see what you will need to do each day in order to achieve your big goal, ask yourself if each day's task is reasonable. Be truthful. If you know you can do what is required each day, then you have your plan. If it will be very difficult to meet each day's requirement, then extend your timeline until you have something you know you can do every day. This way, you are setting yourself up for sure success!

It's just like the ancient philosopher said: "A journey of a thousand miles begins with one step." No matter how big your dream is, if you break it down into baby steps that you can do each day, you will find your journey to success filled with the joy of achieving many goals.

Reaching your smaller goals will, indeed, assure you that you are on your way to reaching your dream! You will gain the confidence you need to continue and receive the desire you need to do whatever actions are required each day!

Celebrate achieving even the little goals, and enjoy your journey to your certain success!

Until next time, keep living your best life!

4 Steps To Relieve Back Pain

Natural healing methods such as Acupressure, Electro-Acupuncture, Reflexology, Crystal Therapy, Chinese Magnetic Cupping, but what about your back, it needs attention too.

Here are 4 major things that play an important part in your spines health.

First, there is posture. I know this is not the first time you have heard this, but it needs to be said again and again. Posture should be noted in sitting, standing, and sleeping. Start taking note of your posture at all times. If it is not straight, then start working on fixing it.

If you sleep in a position like I have in the past, with both hands under your pillow while you lay on your side, you can pinch a nerve in your neck if your shoulder of the arm that's up starts to relax and leans in toward your head or neck. It would be better to lay your arm of your upper hand down on your leg while one hand is under your pillow.

And if you can, buy a few different thickness pillows for throughout the night. I do not know about you, but I can not have a high, fluffy pillow when I lay on my back. But a thin pillow gives me neck ache when I lay on my side.

The second thing on our list is the flexibility of your back.

What you want to do when you notice your back goes out a lot and you experience pinched nerves, is in getting your spine back into alignment and having it flexible.

Of course if you feel a chiropractor is your best choice, by all means seek one. But think about your progress if you could align your own back when ever you needed to. It's not all that hard!

If you are in pain at the present, put ice or heat on the spot until the pain seems to lessen.

Do NOT, under any circumstances exercise while any of your nerves are inflamed or swollen!

To get your back more flexible you might want to learn kundalini yoga. Not all yoga styles are like those you may have seen on television, where they twist themselves up. Kundalini yoga has very good and useful spinal exercises developed to help flexibility. Kundalini Yoga is also a spiritual tool to help before meditation as well.

It is very important to strengthen your back and the surrounding muscles. This is the third step to a healthy back. Doing sit-ups is one such exercise, You do not have to do many sit-ups until you feel you can... step by step. Take all of these things slow and at the pace of your body. Your body will let you know what it is feeling. Pain is a warning sign.

Just remember... taking pain pills is okay when you really need them. But also remember that they do not heal the problem, they only mask the warning sign, they simply stop the warning sign, but not the underlying problem. Health is more than just eating right. One has to consider mental health, environmental, and many other factors. It is not all that easy for a doctor to diagnose the complete problem and cure it, especially if it has roots in psychological issues and has gone a long time unchecked, and became a physical problem.

The fourth and last step in back health is to start a daily stretching routine. You have seen cats and dogs stretch when they get up, try it for yourself!

The key to back health is in keeping it actively flexible and strong, or well supported by the stomach and back muscles. You may have to find that happy medium in between like I have, being too much strength in one area will pull out another.
Each person is uniquely different in many areas. So never think what worked for someone else is going to work for you. You may have to build on someone else's information and work it into your own, personal program.

I recommend you learn a little about acupressure as well to maintain your pain when it flares up. I have found that I can manage pain by using acupressure, simply by putting pressure on certain areas of the body. But that is something I suggest you seek a professional for help, or look for someone who does acupuncture, or take a course in acupressure like I did.

FOR 15 YEARS WE'VE SPECIALIZED IN TREATING CHRONIC BACK PAIN AND SERIOUS BACK CONDITIONS: We've helped over 50,000 folks who've suffered from scoliosis, herniated discs,sciatica,arthritis of the spine,spinal stenosis,lower back pain and more, Click here!

Managing Your Blood Pressure

4 Ways To Control Your Asthma

3 Simple Strategies For Never Losing Out Again

Life is full of ups and downs and sometimes has a few sideways thrown in too. When things go wrong or don’t go as planned, or when something happens to throw us off balance and doubt ourselves it can be tough to deal with. After all, we all want things to go well and to end up as ‘winners’. But life will always throw challenges at us, and we can’t control everything. Nor should we try. It’s not what happens to you but what you do with what happens to you that makes the difference. Here are three easy ways that you can always come out on top.

1. Focus on Your Strengths

We’re a bunch of contradictions – sorry to break it to you. Sometimes happy, sometimes sad; sometimes hopeful, sometimes pessimistic; sometimes childish and sometimes mature. We also have a whole load of strengths and weaknesses that affect what we do and how we do it, but tend to put more focus on our weaknesses and not our strengths.

A strength is something that you do consistently well or at a near-perfect level of performance – it’s something you’re just able to do, you’re hard-wired to do it well and you get an inherent satisfaction from doing it. It could be tackling and solving complex problems, empathizing with people, having a lively imagination or being able to make the perfect omelette.

Focusing on what you do well rather than what you’re not so good at makes all kinds of sense. When you look at what you’re not good at you feel bad about yourself and your ability, but when you focus on and play to your strengths you’re guaranteed to get results, and can even eliminate any negative effect your weaknesses might have.

There was a guy I worked with who hated public speaking and recognized that it was one of his weaknesses. He worked as an advertising executive and as he climbed the ladder he found he had to do more and more presentations – he’d stutter, freeze, forget his point and not perform at his best at all. But when we focused on his strengths we found that he had amazing social skills, an ability to establish great rapport with people in no time at all and had a fantastic sense of humour. Using those strengths he was able to connect easily with each person in his audience, enjoy himself a whole lot more and to deliver presentations that had fun, humour and warmth in them. He used his strengths to overwhelm his weaknesses and went from strength to strength himself.

2. Set Things Up Ahead Of Time

Sure, there will be times when you can just head into something, do brilliantly at it and get the result you were hoping for (normally if you’re playing to your strengths), but other times you might blunder forwards, wing it and not get the result you wanted. Whatever challenges or opportunities you’re facing you’ll stand a much better chance of getting a great result if you set things up to succeed ahead of time.

So what exactly do you want to happen? What solution, outcome or result would be great? Get really clear on the outcome you want from what’s facing you and how it would feel to get the outcome you’re looking for. Then start breaking it down – what can you do to set things up so that your desired outcome happens? What needs to be put in place? What will help to make what you want to happen, happen? And to ensure the best outcome, what are you willing to do?

Whatever faces you, it’s possible to get the result you want by being crystal clear about the kind of result you want and by putting effort into setting things up so that it happens. Look at this way – you’re infinitely more likely to get your most wanted result by putting time or effort into setting things up ahead of time than if you don’t. Your choice.

3. There’s No Such Thing as Losing Anyway

What’s life all about, really? Getting a good job, getting married, feeling valued, having fun? It’s about different things to different people, but to boil it down I think it’s about doing the best we can to have, do and be the best for ourselves and those we care about. Sometimes it’s a struggle and sometimes it’s a joy, but what is constant through it all is our capacity to learn, develop and grow. Humans have an unparalleled ability to learn and adapt, which is exactly why we’re able to do the best we can and find ways to have, do and be more.

That’s why everything you do takes you one step forwards and it’s only by doing one thing, then another and another that the most astounding things in our world came about. As Thomas Edison said while he was on his 207th prototype for the electric light bulb - 'I am not discouraged, because every wrong attempt discarded is another step forward.' He's absolutely right – everything you do that doesn’t work out is another tick in another box and another step forwards, because you know one more way not to do something and what not to do next time. You’ll never get to 100% without going from 1% to 99% first.

In all that you do, whether it turns out how you wanted it to or not, there’s the capacity for learning. That means that it’s all part of the process and everything that you do and learn is an important step forwards.

There’s no such thing as losing, only learning and growing. So here’s to your continued success!"

Until next time, keep living your best life!

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3 Important Things To Remember When Training Your Puppy

There are as many ways to raise a puppy as there are to raising a child. In fact, one way per family in general! But most of us agree that when it comes to children, certain things are universal and undisputed. Here are three things that a lot of people just do not think of when it comes to raising their dogs, however. How many times have we heard, "My dog just won't listen to me", or "He just won't behave!"

1. Dogs do not understand English until we teach them.

The thing we all love about puppies the most is the way they live for us, the way they focus all they have on us, the way our lives become theirs. in the beginning, they study us to learn our body language, our facial expressions and our language. Until we teach them the English language, it's all they have. If we say, "Wanna go out?" one day, "Have to go potty?" the next day, and, "Hafta pee?" the third day, if they DO figure out what we want, it is because we have picked up the leash and moved toward the door with a happy face! If you want to speed up his training by three-fold, teach him YOUR language. Pick a command for EACH behavior and stick with it. Tell all in your family to use the same words and commands, and your puppy will amaze you at how much faster he learns.

2. A young puppy's metabolism is racing along faster than we think.

The younger your puppy is, the faster he is growing, the more food and water he needs to fuel his metabolism, and the more often he has to go potty. Do not punish your puppy when he makes a house-breaking mistake. These are YOUR fault. Your puppy's age in weeks and his breed size determine how often he must go out. Once an hour is not too often for a large 6-week old puppy, especially if it is summertime. Dogs love the exciting smells outdoors, so there is no excuse to not have him housebroken by 7-8 weeks of age. Right after a nap, after he eats and after grooming are the key times, and he will signal you. If he is happily chewing a toy and gets up suddenly with his nose to the floor, move quickly! And every time he goes potty outside, praise him to high heaven! "What a good BOYY!", "GOOD go potty!" and the like. Dogs love our happy faces, and they will do anything to get it.

3. Dogs live for our facial expressions and body language.

Because of this, the worst punishment you ever need to give your dog is a scowl and to turn away from him. You can see his tail fall down and his face get so sad. He will learn the lesson, I guarantee it. But his attention span is only 3-5 minutes, so do not scorn him any longer. Love him up and give him your happy face again. Physical punishment is never necessary. Use consistent commands and loving praise and he will know what you want of him before you know. He will become a master of your body language and facial expressions in no time at all.

Naturally there are many aspects of training your puppy well. Loving kindness works just as well for puppies as it does with children, creating a happy, well-adjusted and obedient dog for life. These three important tips, used consistently with confidence, will start him well on his way.

Until next time, keep living your best life!

10 Diet Rules You Can Break

There are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms - most of which won't help you lose weight or make dieting any easier.

10 Food Rules You Can Ignore:

1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn't matter.

2. It's best to eat at the same times every day. Eat when you're hungry, not when the clock says it's time to eat.

3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

4. Dietary fat keeps you feeling full longer, so you'll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.

6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.

7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism.

8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.

9. All calories are equal. This is somewhat true, however; you'll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger.

10. If you don't clean your plate, you're wasting food. If you just don't feel right leaving the table until you've cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat.

Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken - without guilt!

Learn extra secrets by watching this video!

Until next time keep living your best life!

4 Steps to Help Heal a Broken Heart

Heartbreak is a pain like any other. It is an emotional pain so bottomless that it can feel like a physical blow. When you have a pain like this one, all you want is for the deep ache to go away. As much as I’d like to advise differently, there is no band aid for a broken heart. Though it sounds cliché, time is the remedy needed for you to truly heal from such a deep, wrenching pain. In time, this pain will go away. Between now and then, however, following a few basic tips might be able to make the difference in how you are feeling.

1. Cry: You are going to feel like rubbish for the first few weeks. Depending how emotional of a person you are, you may feel like crying for days. Go ahead. A significant change has occurred in your life; a painful change. There is no way to expect that you will feel a little sadness and be able to shut it off with a switch. It’s just not that simple. Allow yourself to grieve for your loss. But not too long! Staying in the past for too long can only hurt you. See rule number 4.
2. Talk to Someone Close: Use the shoulder of someone who cares about you to get out your feelings. This is a way to purify your soul by letting someone in to share your pain. Let them listen, comfort you, and offer advice. You don’t necessarily have to take that advice, but sharing this comfort can make you feel better. Make sure you only allow yourself to grieve and lean on someone for a time because you need to move forward.
3. Distract Yourself: Bring friends you care about back into your life. Maybe having the relationship was keeping you from spending time with your parents, or siblings. Maybe you hadn’t talked to your best friend in weeks. Surround yourself with this support network. Getting things that need to be done around the house done is a great way to get lost in a project. Go to the gym. Organize your closet. Get out and take a walk. Distracting yourself is a great stepping stone to moving on with your life. This brings us to rule number 4.
4. Look toward the Future; Forget the Past: Once you have allowed yourself the indulgence of grieving for a part of your life that is now past, look forward! There is a definite need to be able to start a new chapter in the book of your life. Now that you are past the sadness and anger, it is time for hope and renewal that will help you to move on. Take time out for yourself; get to know yourself as a single individual instead of as part of a couple. Replenish your soul by becoming you again.

Following these sometimes difficult, but necessary steps, you can begin to heal the broken pieces of your heart. You can not only become whole again, you can become whatever you wish to become. This is a chance to start fresh, and once the pain starts to ease, you will see it as such an opportunity.