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Weight Loss and Fitness For Women in Their 30s – 4 Simple Facts Revealed

April 17, 2011 By HeadHoncho

Just hit your 30s? Well, don’t you worry! You’re still a young lady, and don’t let anyone tell you otherwise. In fact, this is not just a feel good phrase. Science is on your side too, since, scientifically speaking, there is nothing which you may have achieved at 25 but can’t at 32. You can still get fit, lose weight fast and achieve your ideal body. However, you need to acknowledge that your body is undergoing some changes. It is important to be aware of those changes and act accordingly. Weight loss and fitness has no age bar.

1. Understanding the Changes

To begin with, your natural metabolic rate is a bit slower than it was 10 years ago. This means that on an average, your body burns fewer calories than it used to. Also, a woman’s body begins to experience hormonal changes into her 30s. Skin elasticity begins to fall and tiny wrinkles begin to appear on the face. Skin renewal is also slower. These changes are not drastic or sudden, but if you are in your 30s, the process has probably begun and you need to take some corrective measures to keep yourself looking young and healthy, while you lose weight. In the forthcoming years, apart from a good skin care program, it is crucial for you to maintain a healthy diet.

2. Guess What? Exercise!

Exercise is essential for almost anyone who wants to lose weight and keep it off in the long run. For you too it is a necessary requirement, as you make your way through your 30s. Apart from helping you get slim, exercise, especially some form of strength training, will improve your muscle tone and boost the elasticity of your skin. Your blood circulation will also improve, and if you are confronting a lot of stress at work, the endorphins that will be released with exercise, will help you counter that. Women who are planning a pregnancy into their 30s also need regular exercise, as it affects the health of their fetus.

3. Diet

As mentioned before, the other important part of your fitness and weight loss plan is your diet. To begin with, try to eliminate junk food as far as you can, and habits like excessive drinking and smoking. Other than weight gain, there are countless other negative health impacts of these habits. Also, you need to drink enough water. It flushes out the toxins and keeps your skin healthy and hydrated.

Space out your meals so that you end up eating 5-6 times a day. This will keep your metabolism going. You will need a diet rich in fruits and vegetables, as these will help cut calories and supply you with vital minerals, vitamins and antioxidants. Lean protein is also essential to keep your muscles strong and lean, and remember to get enough calcium. Milk and milk products have them in abundance. Women in their 30s who have calcium deficiencies often begin to experience arthritic symptoms. It may be a good idea to get a weight loss diet plan for yourself.

4. Controlling Your Enthusiasm

At the end of the day, it is important that you regulate your enthusiasm and don’t go overboard with the changes, if you really want health and weight loss success. If you make too many changes too quickly, chances are that you will not be able to maintain them and you will slip back into your old habits. Try to correct one thing at a time, and then maintain it over the long run.

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Acupuncture – Relieving Back Pain the Natural Way

April 6, 2011 By HeadHoncho

Most people have experienced back pain at some point in their lives, but for many, this pain becomes a daily battle. When traditional medicine fails, patients often turn to acupuncture to relieve their back pain.

Acupuncture is a form of Chinese alternative medicine, which involves inserting small needles in different places of the body. These needles are then moved and manipulated by the practitioner. Many people find that acupuncture can reduce or even eliminate different types of pain. While it is not certain how this process works, it is thought that the needles may send signals to different nerve receptors of the body.

Those who praise the benefits of acupuncture often go back for several treatments. Unlike medicines and painkillers, acupuncture does not have any side effects. It is a safe treatment for almost anyone. People who have undergone the procedure sometimes report a sense of well-being and relaxation. It dates back to ancient times and has proven to be effective time and time again.

While acupuncture is a very safe procedure, there are also some drawbacks. Many people are scared of the needles, which may give them slight anxiety. Since it is an alternative medicine, some insurance companies may not cover the procedure, leading to high bills. It may also be hard to find a certified acupuncturist in small towns.

Overall, acupuncture seems to give many people real benefits. While some scientists argue that this is just a “placebo effect”, it is hard to argue with so many satisfied patients.

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Five Tried And Tested Methods To Help You Quit Cigarettes

March 22, 2011 By HeadHoncho

Quitting smoking is hard. This is a well-known fact and accepted even by anti-smoking campaigners. In fact its one reason those who plan on starting should never do so because once started stopping is a mountain climb. This however is no reason why those who already smoke should not stop smoking. It is still possible to stop smoking with success. However there is specific practical and psychological demands that will be placed on the stopping individual. The following are tried and-tested methods of successfully quitting smoking.

Nicotine Replacement – There is a common quit smoking method known as cold quit or cold turkey. This happens when a person just stops smoking without any medication or nicotine replacement help. In most cases such individuals fail because of the severe nicotine withdrawal effects that will follow. It is therefore recommended that people quitting smoking use nicotine replacement products such as nicotine gum, nicotine inhalers and so on. These are often available over the counter in most countries in pharmacies.

Participating in a program – Most local community authorities and governments run fully sponsored quit smoking programs that offer patients full face to face support and follow-up to ensure that they quit. These exist in big cities across the United States such as New York, California, Atlanta and many others. Studies confirm that attempting to quit smoking using a program produces double success rates that people who quit without one.

Exercise – This method is essentially complimentary to the top two methods. Keeping yourself healthy and in exercise is welcome to your body. It helps your body fight off some of the withdrawal symptoms of nicotine. It also helps your body regenerate itself from the years long of tobacco effects which are destructive. Exercise can be jogging and making sure you are active. This also means your exercise efforts will pay-off in keeping your mind occupied and away from the cravings and desire to hold a cigarette.

Know Your Triggers – This again is an important strategy that fits in well with all the above approaches. Triggers are what places different individuals onto the edge of relapse into smoking. These triggers can be strong and if not overcome actually lead people to start smoking again even though they might have successfully stopped for a long period of time. Typical triggers include hanging-out with smoking friends, going to places you used to spend time smoking, seeing someone smoking and being invited to smoke or offered a cigarette.

Being a master of these methods will likely give you success in your efforts to permanently walk away smoke free. These are well-studied methods and approaches to stopping smoking that are known to have made many other succeed.

It can be said from a health persepective quitting smoking is absolutely compulsory even for nursing mothers. Learn more about breastfeeding and smoking. Learn more about the effects of nicotine on the brain which makes stopping very hard.

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The Importance of Carbohydrate and Fat’s When Gaining Muscle

March 2, 2011 By HeadHoncho

When trying to achieve an impressive ‘beach body’, your diet is going to make a much greater contribution than you may think.

When people talk about gaining muscle, instantly it is presumed that protein is the most important nutrient. Yes protein is essential, however it will not give you energy in the gym to lift weights or keep your metabolism running. This is when you need your carbohydrates and your fats.

Carbohydrates come in two forms, complex and simple. Simple carbs such as glucose are basic sugars and provide a fast energy supply in the form of ATP, the body’s natural energy supply. Complex carbohydrates such as those found in breads and rice take longer to break down, and give a more sustained release of energy. So you need to be eating foods that contain a high amount of each of these.

Now onto the fats, fats are generally given a bad name. They do however hold a much higher proportion of energy per gram than in carbohydrates. They come in a few forms but the ones you want are poly- and mono- unsaturated, such as founds in olive oil, sunflower oil, and flax seeds.

If you increase your proportion of carbohydrates and fats you will greatly increase your calories and your weight and muscles will subsequently increase.

So what foods can you find them in?

Pasta is a great example of a complex carbohydrate source. On average in 100g of pasta there is 77g’s of carbohydrates and 11g’s of protein. This is an excellent cheap source of energy, and a bodybuilders favourite. Breads are also a great source, they are found to have very long chain carbohydrates for even more sustained energy release.

You can find healthy fats in fish, such as mackerel, tuna, and also in many oils such as olive oil and flax seed oil. Which can serve as a healthy dressing to a side salad.

Remember do not neglect your protein intake as this is obviously crucial, when trying to bulk up. A good guideline is to consume these three nutrients in the ratio, 40%protein, 40%carbohydrates, 20% fats.

About the Author

Will Cecil gives advice on anything health and fitness related,

To find out how to increase your strength and for more information on health and fitness please visit http://www.strengthandfitnesstips.com

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40s And 50s Health Focus

February 25, 2011 By HeadHoncho

We believe that your 40s and 50s really can be the best time of your life. You know yourself and are clear on your likes and dislikes. You should be feeling at your most confident and have probably already achieved a lot in your life, maybe having had children or an established career to feel proud of. For many of us during this period our children will become more independent, leaving time to pursue hobbies and interests that you couldn’t find time for before. For those who are in relationships this may mean spending more quality time together. For those who are not, you can get out and meet others, including potential partners, with a real sense of self and a freedom that you may not have experienced for years. Some of you may choose this time of life to begin a family. The truth is that these days your 40s and 50s may bring a huge variety of experiences and you are ready for them; with experience and wisdom on your side!

Sleep and relaxation. You may find that you require more sleep over these years than you did in your 20s and 30s so try to aim for an early night, around 10pm, two to three times a week. Ensuring that you have had these extra hours sleep will not only increase energy levels during the day but it will also help you to remain youthful looking. For those of you with young children ‘power napping’ could be the answer; it really does work!

Diet. Issues concerning inflammation, dehydration and cardiovascular health can become more common place as we get older so, as always, drink plenty of bottled or filtered water every day. Omega oils are thought to be helpful for cardiovascular health and inflammation so it may be worth considering a supplement. Ginger and garlic can also be helpful and delicious inflammation fighting additions to the diet; we love adding fresh grated ginger to smoothies for a really zingy taste! As in your 20s and 30s eat fresh foods wherever possible and include plenty of wholegrains, pulses, lean meats, fish, fruit and vegetables. Try eating these items in four or five small meals a day rather than three larger portions, it will help to keep your metabolism ticking over at a healthy rate and your energy levels at an optimum. For women it may be worth increasing your calcium intake during these years, either by way of a supplement or by increasing (low fat) dairy intake. For men, cut your cholesterol and help to keep blood pressure low with orange juice and beetroot as part of your regular diet.

Activities. Stay active with regular brisk walks, cycling, swimming, dancing or whatever else takes your fancy!

Always consult a medical professional before embarking on a new exercise or health regime.

Models Direct offer Help and advice to potential models and have almost 20 years experience in the industry…

Further links/information:
• To find out more about Models Direct: http://www.modelsdirect.com/
• Find out about how you could become a model: http://www.modelsdirect.com/locations/worldwide.html

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