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 I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results. Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner. Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...
- Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
- Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car. Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
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 Did you know that the grocery store is the source for most of your unwanted pounds? Well, that and the fast food restaurants, but we'll leave that for another day...If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.
The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.
I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS. Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.
F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great. Don't skimp on produce-aim to fill most of your cart here.
I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family. Always choose hearty wheat bread products-the more whole grain, the better.
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 Today's post is made up of three unrelated tips that I hope you find interesting:
Veggie Power
According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body. Here are 3 quick tips for getting eating more vegetables:
- Buy fresh vegetables in season.They cost less and taste better.
- Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
- Stock up on frozen vegetables for quick and easy cooking in the microwave.
Think Small
When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we'd feel just as full on less. And since portions have grown in recent years, the smallest size isn't very small at all.
So-called Health Food
This is the time of year when grocery stores put 'health' and 'diet' foods on display. Before you reach for that box of 'health bars' or '100 calorie packs' take a moment to actually read the nutrition label. Many of these items aren't healthy at all. They are simply cleverly disguised junk food that will actually promote weight gain rather than weight loss. Stick with items that are low in sugar and fat, and eat fresh produce often.
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 The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (i.e. fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders. Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept. I'm going to repeat that so it will really sink in: You have the body that you accept.
Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.
The Secret Behind 'Before and After' Pictures
Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board. Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept. They changed the body that they accept. Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
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Can You Game Yourself Fit? |
 There's nothing worse than getting ripped off. To invest your hard earned money on a product that promises results that aren't delivered. That's how millions of new Wii Fit owners are feeling right now, and I don't blame them. The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer. That's a lot of pressure for a video game...
With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life?
The Wii uses television and a wireless "balance board" that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga. My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day. Walking for 30-60 minutes per day will give the same results.
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Adam is the owner/director of Westside Adventure Boot Camp in Santa Monica, California. He recently launched BootCampConnect.com, a free online community where health-conscious women can share information, education and inspiration relating to strength training, nutrition, yoga and overall balanced, healthy living. He is also the creator of TenX Fitness.com, which provides functional strength and conditioning solutions for explosive tennis performance to players of all ages and abilities. Known for his high-energy presentations on fitness, motivation, and inspiration, Adam makes fitness fun and do-able for everyone. Adam is recognized as one of the fittest coaches in the industry, having been featured on the cover of Runner’s World, in the pages of Men’s Fitness, and in numerous ads and commercials for companies such as adidas, Nike, New Balance, Champion and Gatorade. 
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