Weight Loss - It's in Your Head

When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.



What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”

Advanced Level Of Weight Training Technique

IN THE WEIGHT Training Technique exercise you can perform advanced movements as follow:

1. Force Reps

Perform repetitions with weights that will makes you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the saturation and muscle exercises and help provide stimulus to the muscles to grow. This type of exercise is not recommended to be trained regularly and continuously, using a variation and the distraction practice only about 1-2 times each month.

2. Rest Pause Principle

Lifting weights, when it reaches failure, put the burden and rest for about ten seconds. After that, take the burden of doing the same and an additional one to two extra reps (or whatever you are strong to lift). Repeat this process once again until you set finish. Thistechnique could you repeat it several times and advantages of this technique is not much to hurt your joints appointed the burden in accordance with your own strength.

3. Negative Reps

Lifting weights, when it reaches failure, ask your partners to help lift the burden and the burden ware on top (e.g. the Flat Barbell Press, handlebar position above), slowly lowerthe weight whiles holding the load to come down without help from your partner. Negative Reps are to lower the load slowly. This technique is and useful add muscle mass.

4. Pre-Exhaustion Principle

To use this technique, you need to do Isolation Movement first, after reaching failure then with no rest immediately do one set of compound movement. Repeat this process until the set 3-4. This is not a technique performed at the end of the set. For example of using this technique, when you want to train the thighs, first do Leg Extension, failure to achieve and then switch to Squat without a break. After
Squat, rest 60-75 seconds and then repeat the above process until three to four sets. Note that you need to reduce the burden when you do Squat, not like when you load a normal practice. Pre-Exhaustion combination of both is:

* Thigh Front (Quadriceps) = Leg Extension + Squat
* Rear thigh (hamstring) = Leg Curl + Stiff Legged Dead lift
* Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
* Shoulder (deltoids) = Lateral Raise Upright Row
* Back = Straight Arm Pull Down
* Front Arm (Biceps) = Concentration + Standing Barbell Curl
* Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press

This technique is good enough to give a different shock to the muscles and can be used quite often in the menu you exercise every day.

A Brief Guide Fitness To Women

CHOOSING THE RIGHT EXERCISE program can be a frustrating process for women. Not only choose what programs, but women are also often confused determine when the right time to practice. Most women want to exercise in order to reduce excess weight and that their bodies always look healthy, but still look slim.

To get it, you should at least take the time to practice at least 3 times a week. Fitness for women basically do not need hard exercises, the most important are intensive and routine. A consistent training schedule that might follow such as weight training one day, one day off, one day's training, one day off, and one more day of heavyexercise.

Cardio exercise
You can select the appropriate form of cardio exercise you want and you like. Run always a good way, especially for problems in the upper thigh, buttocks, and lower abdomen. Up and down stairs is also oneexercise to train the lower body. Start slowly and gradually increase the duration of this cardio exercise from 20 minutes to 25 minutes, then 30 minutes.

Weight Training
Start with high reps with light or moderate load. You must increase the weight if you start to feel more and more practice was light and easy to lift the load. Perform approximately every 2-3 weeks.

Nutrition

Nutrients become one important part of fitness program. You must eat in small portions with a high frequency of 5-6 times a day. Avoid junk food and start to count how many calories, carbohydrates, proteins and fats you need. Although the needs of each person is different, but each person should consume high-protein foods that will help your body to repair cells and muscle damage during yourpractice . Also, do not ever pass dinner, since most women often make this mistake. However, dinner, especially with the menu source of protein, is needed by the body during sleep to repair body tissue.

By considering these three aspects, fitness for women becomes an easy and simple. Focus on changes in your body you will get after a routine practice.

Is It Alright To Have A Drink?

Is It Alright To Have A Drink?

Many people use alcohol to relieve stress and pain. It's considered socially acceptable to go into a pub or stay home and drown sorrows. The only apparent problem comes if the result of drinking is a breach of the peace. For some reason, society sees no problem with those who quietly disable themselves, but locks up anyone who is rowdy or aggressive. In reality, however, there are real problems for a society that has pubs in all towns and cities, and piles up bottles and cans for people to buy in supermarkets and corner shops. The use ofalcohol is considered normal and routine. It's less often seen as abuse and dangerous.

For doctors and pain management specialists, this "everyday" approach to drinking alcohol needs to be directly addressed. Let's be honest. People drink to relieve stress and feeling pain is a source of stress. Thus, people should be counseled about the potential dangers if they mix alcohol with any of the prescription drugs used for pain relief. Without actual warnings, people's habits and lifestyle choices will continue as usual with visits to the pub or bottles and cans at home. The results can be long-term damage to the intestinal system and liver.

In recently published research, a team in Florida monitored the behavior of some four thousand adults with chronic pain. The results show that slightly more than a quarter of the participants continued to drinkalcohol as a pain management strategy. This was more common among men than women. The culture of drinking is stronger among the male community. But, perhaps surprisingly, medium to high income men were the most likely to drink. In some respects this is counterintuitive. Higher income individuals are more able to afford health insurance and the associated medical expenses. The researchers had expected a better sense of responsibility and a greater willingness to abandonalcohol in favor of medication. But it seems alcohol is not the poor man's remedy of choice. Further, the decision to drink was not related to the degree of the pain suffered. Some participants had a low threshold, others held out until the pain became intense. The main reason given for usingalcohol was convenience. When it comes to self-medication, alcohol can be sipped over time. Pills require slightly more thought because they come in fixed doses with a more obvious risk of overdose.

The medical profession is slowly changing its protocols to advise people suffering long-term pain on the risks of mixing alcohol. The hope is the clear majority can be persuaded to rely only on the more effective drugs, for example, buy tramadol, and to change their habit patterns involving drinking. To date, all the results of research focus on the adverse results after the event. It's unethical to run clinical trials on the effects of combiningalcohol and tramadol. Researchers therefore rely on the honesty of participants to report their alcohol use and the hospitals accurately to report on the number of alcohol-related problems with pain killers like tramadol. The drugs are usually enough on their own to relieve moderate to severe pain. People should not risk making their health problems worse bydrinking any alcohol on a regular basis.