Vital Home Fitness and Diet Program Tips For You

Many people engage in a new diet or exercise program in hopes of slimming down and getting a healthy body. However, not all stick to it and most find themselves falling off the program and getting back to the old way. This is common to individuals who engage in home fitness programs or those who have a self-planned diet program. But the problem is not where the diet or fitness program is attempted. The trouble is the fact that most of these people do not have the right and proper program being followed.

You Need a Plan for a Fitness or Diet Program

No matter what endeavor one is taking, a well-designed plan is the key to achieving it. If you don't have any strict guide to give you the right steps, it is difficult to accomplish anything. Attempting a new health diet and fitness program will never succeed if there is no strict plan, as without it, there is neither direction nor accountability to everything that you are doing. And it applies regardless of whether it is done at a gym center, at home, or even at the office.

Therefore, most of your actions, and results, if there is any, are unfocused and random. It results to an element of vagueness, where instead of being confident that you are doing the right thing you are simply guessing at what you should do and what achievement you will get. Another disadvantage is there is always a high tendency to expect high results. This is particularly true to people who embark on a new fitness and diet program. Fast results are often anticipated that it becomes unrealistic, which of course, end up only to disappointment and frustration.

Design a Long-Term Goal

If you are a home fitness fan, you simply don't buy exercise equipment. You simply don't use it to burn your calories and maintain your body in tip top shape only to find out afterwards you are gaining and becoming unhealthy again because you got bored with your routine and thus had stopped. You don't eat whatever it is that your stomach and mouth are craving. The food intake works hand in hand with your workout plan to give you realistic results. You also don't simply shove the equipment at a corner of your house whenever you don't feel like working out.

It is important to remember that even though a home fitness program has more advantages than enrolling in a health and gym center, a carefully planned guide and discipline is a must to achieve results. If your goal is short-term, you are never going to live a well-balanced and healthy lifestyle. Therefore, making use of a home fitness program should not just be a short-term but a long-term goal that focuses on your overall health and well-being. The plan must be included with what food you should intake and how much rest you should have.

The time when you workout must be regular and has a routine, whether daily or several times a week. Keeping a checklist with you will help what direction you are going and how much accomplishment is received. To define your goal, you need to set straight what is it that you want and if you can stick to a specific home fitness and diet program for a long time without giving it up if you got bored. By knowing what you want, it will be easier for you to define the elements needed in attaining lifelong fitness and health.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Before Buying Home Fitness Equipment!

Going to the gym and participating in a regular exercise activity is a great way to stay fit and healthy. However, in some situations, a regular commute to the gym is not convenient. And since staying fit and healthy has always been your desire, you may already have considered building a gym at home. But before shopping for home fitness equipment, ask your self, "Are you ready to invest on such things?"

Money has always been a significant factor when building your own home gym. A good treadmill can cost up to $3000 and buying one can really put some pressure to your financial standing. So as outrageous as it may sound, you need know if you can afford it or not. (Do not forget to include all the added cost like shipping and installation.)

For some, buying expensive equipment will oblige them to use it. While the cost can be a motivating factor to stay fit, this doesn't happen in real life. In fact, it is estimated that 80% of home fitness equipment is not used after the first year – and the majority of people who belong to this statistics are beginners. That said, if you are planning to jump start the interest in exercising at home, you are more likely to stop using the equipment you bought without even getting your money's worth.

You have to identify what exactly is your goal. Are you going to build muscles? Improve cardiovascular fitness? Or increase flexibility? Your goal determines the type of equipment that you have to buy. Also, select between new and used exercise equipment. Both have advantages and disadvantages (the most notable is the price; used exercise equipment can save you as much as 70%, than brand new.)

Set a budget and limit your selection to the things you can afford. Home gym equipment doesn't have to be so expensive. You can start with exercise ball and dumbbells. A good pair of walking shoes is a way to start.

Another factor that is always overlooked is the amount of space available for the equipment. Having a treadmill is cool, but do you know where are you going to put it? Will your spouse love to climb over your elliptical machine just to get into the bed? Or will you still be using your treadmill in your garage even if it is 10 degrees below? Such things matter so think before you buy.

Do not fall prey to people that offer different types of equipment that promise amazing results in a very short time. Just think about it, if you can get 6-pack abs by using a certain machine for 3 minutes a day, 3 times a week, then how much more if you do not use any machine at all? The rule of thumb is, if it sounds too good to be true, then it is.

Finally, you have to shop around. Do not feel obliged to buy on the first store you enter just because you like the way the sales person talks. The best buys are found when you look at different stores, compare prices and do thorough research. When at a store, test the machines. If you do not belong to a gym, let someone test it. Do not forget online stores and discount shops.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Home Fitness Guides To Keep You Focused!

It is common scenario for people to never complete a diet program they initially took with the goal of trimming up after calories and fats were collected from a bad lifestyle. Similarly, it is common for people to start using home fitness equipment and then leaving the machine up collecting dust at the corner because they have forgotten it.

Why not all people can stick to what they primarily embarked upon to improve their physical and health aspect? First, it is because of the lack of discipline. Second, focus was directed elsewhere maybe due to boredom, lack of determination and goal. And third, the lack of proper diet and fitness program – a carefully planned guide which you can utilize to easily see your direction and accountability of every result.

If you are in the same boat, you are probably looking once again for another program where you think you can put your focus on for a long time and thus gives you realistic results of keeping yourself in tip top shape, both physical and inner health. However, even with home fitness program, you have the chance to succeed in your goal provided that you have the discipline, the right program, and focus or determination.

To help define what you really want in this particular aspect, here are some simple yet effective guides to keep you focused, determined, and disciplined and stick to your home fitness routine in a lifelong basis.

- If the home fitness plan happens to be your resolution for this year, don't just think of it as a resolution for the whole year. Or don't make it a resolution that benefits you for only a few months, or even for a year.

Rather, make it your lifetime resolution. Think of the long term benefits and think how it can give you a lifelong health and physical fitness. Think how it will be easier for you to live life as you age. That's how a fitness and diet program should be. Long term goals are often easier and lighter to follow than fitness programs for short term effects.

* It is not necessary to spend hours and hours working out. A mere 30 minutes a day is enough to keep you fit and in shape. And remember that it doesn't have to be with exercise equipment or machine. There are lots of other activities which can get your muscles working out, like dancing, jogging, brisk walking, and even when doing household chores and running errands. Also, you can buy exercise and yoga DVDs so you can use them at home.

* And this is the most important - eat healthily, rest properly, and avoid getting into disastrous vices such as smoking and drinking. You don’t have to eat fancy, healthy foods which you cannot easily prepare for some reasons. And you don't have to be strict with this aspect. Just remember to count the calories you take in.

* Also, consider this goal as a gift to your family and loved ones. Taking care of yourself is an ultimate act that tells you actually care for them. It gives them less of the worries, lesser expenses on medical bills, and the likes. Plus, being healthy, fit, and active means you can give more time to bond with them by engaging in family physical activities.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

What The Vitamin B Complex Does For You!

The eight vitamins that make up the B complex are very important to the diet, supporting many important physical and mental processes. For anyone interested in feeling their best every day, a sufficient daily intake of this essential set of vitamins is an absolute necessity.

The Vitamin B complex is made up of several separate vitamins. These are B1, also called thiamine, B2, also known as riboflavin, B3, which is also referred to as niacin, B6, also called pyridoxine, B9, commonly called folic acid, B12, also known as cyanocobalamin, biotin and pantothenic acid. These vitamins are essential to helping the body to convert food to energy, as well as to breaking down the fats and proteins that make the nervous system run efficiently. They support oral health, muscle tone, and help to keep the skin, hair and eyes healthy. The Vitamin B complex also helps to maintain mental functioning, including thinking and short-term memory.

Because of the many important tasks performed in the body by the Vitamin B complex, deficiencies can result in serious health problems and disease, affecting mind and body. Perhaps of these, beriberi is the most well known. This can come from a consistent and serious lack of thiamine in the diet. Symptoms include anemia and muscular weakness and spasms, particularly in the legs. Atrophy of the muscles and even paralysis can occur.

There are many physical problems that result from a failure to consume sufficient amounts of the Vitamin B complex. The negative effects can include a lack physical coordination, the eyes can become light sensitive, open sores can appear on the internal and external parts of the mouth, the teeth can become sensitive, the tongue can become swollen, severe and continuous diarrhea can occur, and the skin can develop lesions. Serious failures in the nervous system and brain damage can also stem from a lack of these vitamins.

In addition the myriad of physical symptoms associated with ongoing and serious deficiencies in the Vitamin B complex, there are also significant mental symptoms as well. These include dementia, confusion and other mental disabilities.

In many cases, even serious symptoms caused by a lack of B vitamins can be alleviated with Vitamin B complex based treatments. However, some types of damage can be permanent. It is far better to avoid such debilitating symptoms by making sure to consume sufficient daily amounts of the very important Vitamin B complex.

Vegetarians, especially those following vegan diets, need to be particularly aware of their Vitamin B complex intake, as many of the richest sources are animal based. If vegetarian, it is important to be knowledgeable about the nutritional content of the food you consume, particularly for families raising vegetarian children. Many find Vitamin B complex supplements to be a safe and sure means of making sure that the daily intake of these essential nutrients are met.

Because they are so essential to many important aspects of physical health and mental functioning, we should all take care to meet the daily intake requirements of each of the vitamins that make up the B complex. Supplements offer a safe and sure method of doing so for many people.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Vitamins And Minerals That Support The Circulatory System!

The circulatory system provides essential services to the body, including the transport of oxygen and nutrients to all parts of the body, as well as the removal of waste products. In order for this system to be at its most efficient, it is necessary to have a sufficient intake of the vitamins, minerals and other nutrients that are essential to the health and functioning of the body. Many of these vitamins and minerals directly affect the circulatory system, supporting it in its tasks within the body and contributing to the various physical structures that make up the system.

The circulatory system is made up of the heart, the arteries, which transport the oxygenated blood throughout the body, the veins, which carry out waste products and return the blood to the heart to be re-oxygenated, and the capillaries, which are the tiniest blood vessels, running through the tissues of the body. In addition to oxygen, the nutrients and water that the body needs also are carried through the blood via the circulatory system.

Vitamin C is important to this process, as it is responsible for strengthening the walls of the blood vessels throughout the body. This has to do with its role in the production of collagen, which is an essential connective tissue. Copper is a mineral that is also necessary for the process of making the body's connective tissue. Biotin is important to the health of the circulatory system, as well as to the circulatory system's functioning, as it has a role in several essential enzyme processes.

Vitamin E helps to promote the healthy functioning of the circulatory system in a couple of ways. It helps to dilate the veins and it has a role in the controlling of blood clotting. Another important aspect of Vitamin E is its antioxidant properties, something that it shares with Vitamin C. These vitamins, with the help of other antioxidants, serve in the essential capacity of bringing free radicals, which if left unchecked can damage body tissue, under control.

Potassium, in addition to its well known benefits to the heart, serves the other parts of the circulatory system, as well. One important function of potassium is to regulate blood pressure and fluid balance in the circulatory system. Sodium shares in these important functions of maintaining the blood's balance and pressure. We hear so much about the negatives of sodium that it's easy to forget that sodium is, in reality, a mineral that is essential to the body's functioning, particularly in the circulatory system. Sodium also offers a valuable lesson concerning moderation - too much of it can kill you, as can too little.
The circulatory system is essential to life itself. It makes sense to support its essential processes and functioning with a diet that each day meets the standard recommended intake levels of the vitamins, minerals and other nutrients. Nutritional supplements offer a reliable and safe means of accomplishing this important health goal. Because the balance of nutrients is so vital to proper functioning of the body and its supporting systems, you may want to consider devising a personalized nutritional supplement plan, according to your individual dietary needs, with the assistance of a licensed nutritionist or you usual health care provider.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

10 Veggie Protein Sources!

Here is a list of 10 veggie protein sources that was passed on to me from a colleague. I'd thought I would share it with you! Enjoy!

1) Ezekial cereal This Almond flavoured cereal packs a lot of punch for a breakfast meal, coming in at 8 grams of protein per ½ cup of cereal. And we all know how easy it is to have more than a ½ cup. So rest assured that you are getting at least 8 grams of protein from the cereal alone.

2) Hemp Bliss This drink might take some getting used to, but it goes well with the Ezekial cereal and tops up your protein consumption with 5 grams/cup on its own. With the two combined you are looking at 13 grams of protein for one meal.

3) Nature's Path organic unsweetened oatmeal This packs a surprising 7 grams of protein per packet. Now, if you're looking to pack on muscle, then you are most likely consuming more than one of these packets at a time.

4) Nut Butters Cashew butter, almond butter, macadamia butter, you name it - these nut butters are all excellent sources of protein. Mix in a tablespoon of one of these butters into your oatmeal and you're looking at a high protein snack right there. The cashew butter alone weighs in at 5 grams of protein per 30 gram serving.

5) Multigrain Bread This goes nicely with the nut butters with each slice offering 3 grams of protein. And if you're looking to gain muscle, then 2 slices just won't be enough for you, so you could potentially be looking at 12 grams or protein just from the bread. Factor in the 10 grams from the nut butter and you've got yourself a healthy dose of protein.

6) Quinoa and Quinoa Flakes Quinoa has a nutty flavour to it and is also very easy and super quick to make, making it an ideal side dish for many meals. Add in the fact that the flakes have a whopping 15 grams of protein per 100 gram serving and you're not only getting a delicious meal, but one with a lot of protein as well.

7) Pasta If you're going to eat pasta, then look for Spelt or Kamut noodles in particular. Spelt clocks in around 11 grams per 85 gram serving. It's always difficult to tell just how much pasta is on your plate, so you can bet that you're eating more than that 85 gram serving.

8) Beans Black beans and kidney beans especially, are probably one of the biggest protein sources of everything I've mentioned thus far. Men's Health recently declared black beans to be the cheapestprotein source per 10 grams at 13 cents. So go ahead and make a bean salad, or stew up a pot of chili full of kidney beans.

9) Nuts Almonds, cashews, pecans, walnuts, and pistachios in their raw form, are all excellent high protein snacks.

10) Wild Rice At 4 grams of protein per ½ cup of dry rice, wild rice isn't only just a very healthy side dish, but one full of protein as well. So there you have 10 delicious and vegan friendly foods that are sure to help pack on nice lean muscle.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

What Vitamin A Does For The Body

Recent government surveys have found that most people do not consume enough Vitamin A in their daily diets. This is unfortunate, because Vitamin A is essential to good health. In fact, serious health problems can result from long-term, serious Vitamin A deficiencies.

Vitamin A is important from the very beginning of life. Pregnant women must be sure to consume sufficient amounts of Vitamin A, which will be more than they needed before pregnancy, because Vitamin A plays a great role in the proper physical development of a baby. It helps to promote proper cell differentiation, which is the specialization of cells upon division to take over certain tasks, meaning that cells for the heart take on their characteristics, those for the liver take on theirs, those for the brain take on their own characteristics and functions, and so on. Vitamin A also serves in bone growth and development, as well as in the general growth and development of the body.

Vitamin A has a significant part in the quality and functioning of the body's immune system. One facet of this functioning has to do with the skin and body's mucus membranes. The skin and mucus membranes serve a very practical purpose for the body. These operate as barriers against bacteria and viruses, protecting against infection and disease. Vitamin A helps to keep the skin and mucus membranes healthy and able to serve their primary purpose.

As we've all heard through the years, carrots are good for the eyes. That is because they are a good source of Vitamin A, which is essential to vision. In fact, a serious deficiency in Vitamin A can result in blindness. Many children living in poverty in developing nations throughout the world have become blind simply because of the lack of Vitamin A in their diets.

Vitamin A also serves to keep the surface linings of the intestinal, urinary and respiratory tracts healthy. This offers protection from bacteria, as well has promotes proper functioning.

One of the more common units of measure for Vitamin A found on packaging labels of food and dietary supplements is the International Unit, or IU. Adult and teenaged males should be sure to consume at total of 3,000 IU of Vitamin A per day. Adult women and teenaged females should have 2,310 IU per day, 2,565 IU per day if pregnant and 4,300 IU per day if breastfeeding. For children ages 9 through 13, 2,000 IU is the recommended daily intake, with 1,320 IU being sufficient for those aged 4 through 8. From the first year through age 3, 1,000 IU is recommended.

Using dietary supplements to complete a healthy diet can ensure that the body receives the nutrients it needs for optimum performance. However, it is important to heed label and doctor recommendations for the best amount to be taken for your dietary needs.

Proper nutrition is essential to achieving and maintaining health. It is much better to avoid sickness than to recover from it. Taking steps to ensure that you are getting enough Vitamin A each day is an essential part of reaching your health goals.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Zinc And Your Body!

Zinc, often ignored by the average person, is an essential mineral that plays many roles in promoting the healthy functioning of the body. It is important to the body from the earliest moments of growth and development and is a fundamental part of health throughout our lives. We need to be sure to regularly meet the recommended daily income levels of this nutrient, as our health and general well being can be significantly impacted by a failure to do so.

Zinc is an important mineral that serves many vital purposes in the body. Approximately one hundred enzymes rely on the presence of zinc to be effective in their specialized tasks within the body. Zinc has a significant role in the process of physical growth of babies developing in the womb, and for the growth of both children and teenagers. Zinc is necessary to the synthesis of DNA and serves to keep the senses of taste and smell functioning properly. It helps the body's immune system to be effective and strong, and it is important to note that even relatively small deficiencies of zinc can adversely impact the functioning of the immune system.

Deficiencies in zinc can cause a variety of symptoms, effecting both physical and mental processes. Among the most common are the slowing of growth of babies in the uterus, as well as the retardation of growth in older children. A lack of zinc can interfere with the maturation of the reproductive organs, as well as interfere with reproductive functions and processes. It can contribute to impotence. Chronic diarrhea, poor appetite, and thus significant weight loss of the unhealthy and undesirable sort, hair loss, and the slow healing of wounds are all associated with zinc deficiencies. So, too, are open sores on the skin and in the mouth, strange tastes in the mouth, and inefficient or reduced mental functioning, especially cognitive processes.

The nutrients essential to body health and functioning are powerful, and it is important to remember that, just like prescription medicines, exceeding the recommended dosage can cause serious health problems. In some health circumstances and situations, higher doses of zinc may be indicated, but these should always come with a recommendation from your health care provider or as a result of serious, in-depth research undertaken with the guidance of a nutrition specialist.

Those eating a vegetarian diet must be especially careful about monitoring the zinc levels in their day-to-day nutrition. A dietary supplement containing zinc may be their best option to keeping their zinc levels where they should be, as it is more difficult to obtain all the necessary zinc from plant sources only. This is especially important for children that are being raised in the vegetarian lifestyle, as zinc is important to normal growth and puberty. The many health benefits of a vegetarian diet do not have to be sacrificed, even for children. A simple and safe zinc supplement is an excellent option for health.

Zinc needs to get the popular recognition it deserves for the vital role it plays in the overall health of the body. For those concerned about their daily zinc intake, a dietary supplement containing the proper dosage of zinc may be the right choice.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

What Biotin Does For The Body and Mind!

Biotin is one of the eight vitamins that make up the Vitamin B complex. A comparatively recent addition to the realm of vitamins, after isolating the compound in 1936, it took about 40 years of research before scientists unanimously declared it to be a vitamin. Sometimes referred to as Vitamin H, biotin serves many purposes in the health of the mind and the body.

There are at least four enzymes that require a partnership with biotin to function in the body. Among the purposes of these enzymes is to synthesize fatty acids and to produce glucose. Biotin is also necessary for the production of leucine, which is an essential amino acid. Recent studies have indicated that biotin has a part in the transcription and replication of DNA. In addition to being necessary for the nervous system to function properly, biotin is associated with the production of neurotransmitters in the brain, including those associated with cognitive function, emotional well being and memory.

The most concentrated sources of biotin come from organ meats, and plant sources tend to contain a much lower concentration of biotin that also tends to be more difficult for the body to use efficiently. Therefore, those following a vegetarian diet, especial a vegan diet, may want to consider the use of dietary supplements to make sure that their daily requirements for this water-soluble vitamin are being met. Because it washes away in the urine, the body requires a steady, daily supply of this nutrient to maintain peak performance levels.

As with all of the Vitamin B complex vitamins, deficiencies of biotin can have negative consequences for the health of both the body and the mind, some quite serious and some irreversible. Physical symptoms of biotin deficiency include such symptoms as muscle pain, disruptions of the appetite, nausea, diarrhea, dry skin and nails, brittle fingernails, hair loss and fungal infections. Deficiency in biotin has also been associated with an increase in Sudden Infant Death Syndrome, those researchers are still studying the degree of potential connection. Biotin deficiency has been found to negatively affect the body's natural immune system, and is thought to contribute to fat collecting around the liver and kidneys and malformations of the bones. It can even result in death. Mental symptoms of biotin deficiency include depression, fatigue and negative changes in cognitive function.

Biotin is a nutrient associated with many aspects of physical and mental health. Making sure to meet the recommended daily intake levels is important for all age groups. Pregnant women should pay close attention to the biotin levels in their diet, as biotin is also important for the growth and development of the baby while it is in the uterus. However, as with any other dietary supplement or medication taken during pregnancy, a qualified health care professional should be consulted to determine the most suitable dosage.

When used with care and according to standard dosage levels, dietary supplements are a safe and efficient means of maintaining the necessary daily biotin levels. In fact, for vegetarians, a dietary supplement containing biotin is probably a very smart choice.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/