January 2007


Want An Effective Weight Loss

          Method? Try Running

By Gray Rollins

How to Lose Weight Running

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. First of all, it is very hard to get that kind of intense workout doing things such as running or low impact aerobics. In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running.

Set Weight Loss Goals

Before you set out to create a running plan for weight loss, the first thing you should do is decide what you want to accomplish. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be. The faster, further, and longer you go, the more weight you will lose.

Create a Weight Loss Plan

The next thing to do is to create a running weight loss plan based on your goals. The plan should include your route, how long the route will take, and how long you want to stick with that particular route. If you want to run three or four times a week, a course of around three or four miles should be adequate.

Eat for Weight Loss

You may realize that no that you are running more, your appetite has increased. That is your body’s way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. The important thing to remember is to make good food choices and to not overeat. As long as you are eating a little less than what you need, it will not hurt your metabolism. In fact, you will begin to lose weight because your body will use your extra fat as fuel.

Keep it Challenging

One thing about running is that it is very easy to adapt to your current plan. That is why it is important to keep the workout challenging. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else. Another good way to make your running challenging is to do intervals. Interval training is when you alternate running fast with jogging. You can increase the fast running intervals each time you feel your body begin to adapt.

It is not only possible to lose weight running, but running makes it much easier. Just remember to keep your route challenging and to make sure you eat nutritiously.

About the Author: Gray Rollins writes for TheRunnersGuide.com. Learn more about how to lose weight by running and the benefits of running by visiting us.

Source: www.isnare.com

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Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

http://www.truthaboutabs.com/

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs
 

This startling hypothesis was presented by several scientists at the 10th International Conference on Alzheimer Disease and Related Disorders held in July 2006.  Is it true?

 

As you may be aware Alzheimer Disease is a form of dementia that has a progressive decline in the mental function that is faster and more severe than normal. Damaged nerves in the brain atrophy or disappear altogether and over time these changes cause loss of memory, loss of language, loss of coordination, in ability to recognize people or objects, and loss of other mental abilities. Former President Reagan suffered from Alzheimer Disease.

 

This link between Alzheimer Disease and diabetes will bring increased problems for both the health-care system and families. Aging baby boomers will increase the number of people with dementia and the growing number of overweight people will inevitably lead to more people with diabetes thus increasing the number of people with Alzheimer Disease who will need expensive care.

 

What does all this mean? According to one of the studies performed and reported at the Conference in July 2006, researchers found that even people without diabetes who had higher blood glucose levels were linked with a greater risk of Alzheimer Disease and other forms of dementia.

 

At the start of the study, which lasted for several years, the researchers had classified 47 people out of 1,173 people in the study to have “borderline diabetes”. The researchers determined that 67% of the 47 were more likely than the rest of the group to develop dementia and 77% more likely to develop Alzheimer Disease. Amazingly, the researchers also discovered that the risk increased even more in the people who had both borderline diabetes and severe high blood pressure.

 

Another study followed 22,852 Californians age 50 and over who had Type 2 diabetes for several years. This study discovered that those people who started with a long term blood glucose control test between 10% and 11.9% were 16% more likely to develop dementia than those whose control test were below 10%. In addition, those with levels between 12% and 14.9% had a 25% greater chance of dementia and those with levels above 15% had an 85% greater chance.

 

The researchers concluded that increasingly poorer blood glucose control was associated with an increasingly higher risk of dementia.

 

Yet another study found that even in people without diabetes, higher blood glucose levers were linked with a greater risk of Alzheimer Disease and other forms of dementia.

 

These studies suggest that keeping diabetes under good control may reduce the risk of getting Alzheimer Disease and other kinds of dementia.

 

As the evidence mounts as to the connection between Alzheimer Disease and diabetes, some good may actually be attributed to these findings. The current therapies used to treat diabetes such as diet, exercise and drugs, may help people with Alzheimer Disease as well.

 

It also appears that keeping your blood glucose and blood pressure under control wouldn’t hurt either. Just as Mom always said, eat right, watch your weight, exercise and get enough rest and you will be just fine. Boy, I hate it when Mom is right.

 

 

Valerie Slaughter is a veteran marathoner who has run numerous marathons, including the New York City Marathon and the Marine Corps Marathon.  You can find helpful hints and tips on getting into shape, running and diet at http://wiserunner.com