Walking for Fat Loss?

With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

Yes, you read that correctly...

Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.

The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:

Walking does NOT burn a lot of calories

The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.

Walking does NOT result in a large increase in metabolism

Another downside to walking is that because it?s generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.

Walking does NOT deplete muscle glycogen

Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don?t want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That?s also why when you choose the ?fat burning? program on your treadmill or bike it has you exercise at any easy level. Yes, you?re burning fat, but so little that you?d have to exercise at that easy pace for hours and hours each day.

High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

Want more proof?

Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that?s why they tend to look almost sickly thin.

So what should you do then if your main objective is to shed those excess pounds of body fat?

Two things:

Perform some form of high intensity cardio 2-4 times per week

Stabilize blood sugar to minimize the storage of new fat

I know some of you by now are saying ?I can?t do high intensity exercise, I have a bad knee? and don?t worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don?t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.

Also, you can make almost any activity or exercise high intensity.... here are a few examples:

• increase your speed

• use an incline or hills

• increase resistance

• perform intervals ( the most effective method)

Obviously, some exercises/activities or better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

To learn more about high intensity cardiovascular exercise please check out the following articles:

• Forget the Fat Burn Zone - http://www.achieve-fitness.com/forget.htm

• In Search of the Ideal Aerobics Routine - http://www.achieve-fitness.com/ideal.htm

• Heart Rate Guidelines - http://www.achieve-fitness.com/cardio.htm

Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com - it covers everything from cardiovascular training to strength training to nutrition and more.

As with any changes to your fitness program be careful and don?t over do it. Just because high intensity workouts burn more fat, don?t think that you?ll get even better results by doing it everyday - that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat.

So if your primary goal is fat loss, don?t waste your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts.

About The Author

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com

info@guaranteed-weightloss.com

Vitamin BComplex: Gastric Bypass Patients Must Supplement

The malabsorptive nature of the gastric bypass system prohibits adequate amounts of B-complex vitamins from food sources from entering the body of weight loss surgery patients. Annual blood tests indicate that patients who do not supplement their diet with B-Complex Vitamins are deficient.

B-Complex vitamins are found in both meat and plant foods. Most dietary supplements contain the B-Complex vitamins, but many WLS patients elect to take an additional B-Complex tablet. There is risk of B-Complex deficiency due to malabsorption and limited food intake. B-Complex tablets can be purchased in sublingual form ? a small tablet placed under the tongue to be dissolved and absorbed through the soft tissues of the mouth.

It has long been believed, although not scientifically supported, that mega doses of B-complex vitamins will combat everyday stress, boost energy and control food cravings. I can recall years ago my moody grandmother taking a trip to see the town doctor for a B-12 shot. Much to grandfather?s relief she returned from the visit cheerful and seemingly stress-free. In those days it was common for women ?going through the change? to take B-12 shots.

The Vitamin B complex refers to all of the known essential water-soluble vitamins except for vitamin C. These include thiamine (vitamin B1) riboflavin (vitamin B2), niacin (vitamin B3) pantothenic acid (vitamin B5) pyridoxine (vitamin B6) biotin, folic acid and the cobalmins (vitamin B12). Each member of the B-complex has a unique structure and performs unique functions in the body. B-Complex vitamins support energy production, the immune system, proper cell division and support the nervous system.

Recent research conducted by the National Institute on Aging found that women over age 65 with a vitamin B12 deficiency were twice as likely to suffer from depression as those with a full store of the vitamin. Maybe Grandma was right to visit her doctor for that shot of cheerfulness. Today things are easier, slip a tab of feel-good nutrients under your tongue.

Copyright ? 2005 Kaye Bailey - All Rights Reserved.

Kaye Bailey is a weight loss surgery success story having maintained her health and goal weight for 5+ years. An award winning journalist, she is the author and webmaster of http://www.livingafterwls.com and http://www.livingafterwls.blogspot.com - Fresh & insightful content is added daily, check in often.

Fitness Wars: Revenge of the Girth

As of the writing of this article, May 16, 2005, we are all almost 5 months into our New Year's Resolutions.

Are you skinny yet?

Did you find your six-pack?

Does your butt look like you wanted it to in those jeans?

For a lot of you, the answers to these questions are going to be No, No, and, I took the jeans back to the store.

Why? You are a victim of the Fitness Wars, that's why. Your Girth is winning out over your Resolution, and you are probably more frustrated now than you were when you started!

Is there some master conspiracy that is keeping you from getting in shape? Do the rules of energy in vs. energy out not apply to you? Are you in a fat-loss vacuum where the normal laws of weight loss don't work?

Of course not. Yet, you still can't lose the bodyfat, and it is likely because you are simply confused.

If you are like most people, you have gotten fitness advice from the radio, TV, friends, family members, magazines, maybe even a Personal Trainer. Who had the most to gain from giving you fitness advice?

The radio, TV, magazines, and even your trainer are all interested in getting paid for handing out advice to you. Does that make them the most qualified to help you? With the possible exception of your personal trainer, no, it really doesn't.

What about your friends and family? Let's answer this question first: Was the person who gave you the advice in good shape? If not, then the point of that question should be clear!

Fitness Wars - all of these different people and agencies trying to get you to do something or buy something.

How about a little thing that some people like to call Back to Basics? Prepare Thyself! You are about to be shown the true secrets to fitness success!!

1.Proper Nutrition. For those of you who don't know what that is, a good rule of thumb is that if man made it, don't eat it! If that isn't enough information for you, then consult a professional nutritionist, or do free research online. If you pay a professional, make sure they are properly credentialed. If you do the research yourself, don't believe what you find if that site is obviously more interested in your money than in your health.

2.Eat 5 to 6 small meals a day. You say that you've heard this a thousand times already? Well, that should tell you something - it works! Your body is a calorie burning machine. If you are an average female, you can only burn about 300 calories at a time. An average male can burn about 400. It doesn't matter how much you exercise - if you eat more than that during any one sitting, some of it is going to be stored as bodyfat.

3.Exercise - at least 60 minutes a day. It doesn't matter what the magazines say, or what you hear on the 1-Second Abs commercial, or who tells you anything else. Exercise - at least 60 minutes a day. It bears repeating, so feel free at this time to keep saying it out loud until you feel that you have it memorized.

4.Believe. This final step is really the most important. Most people have self-limiting beliefs. In a nutshell, that means that no matter how much education or assistance that they receive, they don't BELIEVE that they can lose weight! Let's see?. how does that saying go? Whether you think you can, or think you can't, you're right! Believe it can happen, because it can. Then you will be only 3 short steps away from success.

Wow, what a revelation this article has been! In fewer words than it takes to list the dozens of unhealthy circumstances and afflictions related to being overweight, you have just been given a guaranteed 4-step system for fitness success!

Are you willing to take care of yourself and finally meet those fitness goals, or do you have another 5 months to waste?

Do yourself this one small favor. Count to four, beat the Girth, and remember that January 1st is just another day!

Aaron Potts is a Personal Trainer and Fitness Success Coach whose customers include both consumers as well as other fitness professionals. Sign up for his free Fitness Journal at http://www.fitnessdestinations.com or visit his coaching site at http://www.ptsuccesscoach.com

The News You Don't Want To Hear: You've Got Breast Cancer

For many people being told that they have cancer is one of the most stressful times in their lives. Just as we think we have everything under control, something comes along that can shatter even the strongest of wills.

Out of the blue, in September 2002, Sara faced one of the biggest challenges of her life - her mother was diagnosed with breast cancer. Having nursed her mother through her illness, Sara took the step of having a mammogram just to make sure she herself was clear. All over Christmas she tried to put it to the back of her mind, but she couldn't help worrying.

On New Year's Eve 2002, she was horrified to learn that not only did she have breast cancer, but that it was a particularly aggressive form. Of course, Sara was very angry at first. She thought, Why me? It would have been better if I hadn't gone for a mammogram. She was also very scared. She said, When someone says, You have cancer, you immediately think you're going to die. I have to wait six weeks before my surgery and I have no idea how I will stay sane until then. What on earth am I going to do?

After a few very bleak days, Sara decided she was determined not to give in too easily. Her mother had, after all, fought the disease, so she, too, could do the same. When she was calm enough to answer her question What on earth am I going to do? several answers came to her, as she was walking her dog.

Find out as much as possible about breast cancer.

Talk to other people who have faced similar situations.

Be realistic about what she could change and what she needed to accept.

When Sara opened her eyes and started to believe that she had choices, she was amazed at the different ideas that popped into her head. She discovered practical ways to prepare her body and mind prior to her mastectomy and reconstructive surgery. She was able to make a number of choices in her life, including exercise, changing her diet and learning how to chill out with meditation.

By the time Sara went into hospital in February, her frame of mind had shifted from a very negative one to that of how she could take control of her life. She said, I can't stop the cancer running through my body but I can change how I deal with it. It's taking over my body but it doesn't have to take over my mind. I can control how I deal with it.

Sara is certain that her excessive workload, poor nutrition and lack of exercise had taken a toll on her body and were contributing factors to her state of health. She sees her illness as a new chapter in her life rather than the end of it. As well as conventional medicine, Sara has also discovered the power of laughter. It is impossible to laugh and feel stressed at the same time. I think laughing brings about release.

If you are feeling stressed you might not feel like laughing. But laughter really is the best medicine. As Sara pointed out, it is difficult to laugh and feel anxious at the same time! Try it! How do you feel when you have a really good laugh? As soon as you start to laugh, the power of the stress is lessened.

I have recently been very involved in setting up a charity, Clowns in the Sky, which supports children suffering from brain tumours. Children with tumours spend many weeks in hospital undergoing painful treatment and we have found that bringing some fun into their lives makes a huge difference to their well-being. If they can laugh, so can you!

My favourite films are The Full Monty, Bridget Jones and Hitch. Why? Because they make me laugh!

This Christmas we tried out a really funny game. Try saying purple sprouting broccoli with your lips over your teeth; it is almost impossible to do. You will laugh with frustration that no one can understand you and others will laugh at you because you look and sound so silly. Don't worry, everyone including you will be laughing!

Is everything perfect for Sara? Of course not. Her initial surgery was successful although she was diagnosed with breast cancer again a few months ago. The fear that the cancer might return again has always been the hardest thing for her to deal with and it is something she thinks about every day. But she feels much more in control of certain aspects of her life. She is trying to focus on what she can change, just a day at a time. She still finds the visits to hospital very stressful, but she doesn't allow herself to dwell on negative aspects of her illness for too long as she has found it very counterproductive.

Sara didn't have any choice about having breast cancer. She did have choices, however, about how she chose to deal with life each day.

You may not be able to influence and overcome every stressful situation, but you can take charge over how you respond.

If you are facing a major change and finding life very stressful, what changes can you make to how you view the situation today?

If you want to manage stress in your life, you need to begin with yourself.

None of us are able to predict the future, but we can make the present better if we choose to.

What makes you laugh? Do you have a favourite video, a story, a joke or a friend who helps you to lighten up?

Focus on what you can change and you will start to feel more in control of your life.

About The Author:

Carolyn Matheson is Author of Yes to Less Stress

To receive her free weekly newsletter, sign up today: http://www.areustressed.com/newsletter-signup.htm

7 Reasons Why Your Muscles Stop Growing How To Get Muscle To Grow Again

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

? You are training too hard ? Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

? You are training too long ? Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

? You are sleeping too little ? You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

? You are abusing alcohol ? Alcohol is known to break down muscle mass plus many other body destruction ability.

? You do not change your workout routine ? You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

? You do not progressively overload your muscles ? You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

? You do not eat sufficient protein ? If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

About The Author
Chris Chew is a Singapore based fitness trainer of fashion models, actors, male pageant titleholders and other celebrities. See more of his articles at http://www.sgfitness.com and http://www.sgfitnessonline.com.

Acne What Is It?

Acne is spots or papules found on the face, neck, back, chest and shoulders. These spots may develop into pustules with a white or yellowy head that can sometimes be painful. The occurrence of whiteheads and blackheads is quite common.

In puberty the level of sex hormones in the body rises and causes the sebaceous glands in the skin to produce too much sebum (oil). Sebum is produced in the hair follicles. There occurs an overproduction of the top layer of skin and the pores leading to the sebaceous glands become blocked with plugs of keratin. This causes blackheads and allows the bacteria that love sebum to multiply. The surrounding skin becomes inflamed, while the blood vessels expand to allow more infection-fighting cells to the blocked pore. This is usually accompanied by the production of pus.

Vigorous washing and scrubbing are not recommended as this can actually stimulate the sebaceous glands to produce more sebum. Do not use alcohol based astringent cleaners, as it can dry out your skin. Do not touch or squeeze the pimples, as this spreads the infection even more.

Acne is an extremely common condition in adolescence and has affected most people, even mildly, at some stage in their lives. Adolescent boys and girls can suffer severe psychological effects from even mild cases of acne. Treatment today is successful in the most severe cases, but skin results are gradual and can take up to two months to show an improvement. Perseverance and patience with treatment will eventually produce positive results. Unfortunately, acne won't clear up on its own without some form of treatment. Treatment could possibly become ongoing, as new spots will continue to appear, leaving the teenager without a clear complexion. The initial step to follow is to try over-the-counter medications. These contain substances to dry the skin antibacterial properties to promote healing. If these do not produce results then take your teenager to the pharmacy and ask the pharmacist to suggest a range of creams, gels and lotions. It is important that all skin treatments are applied over the entire affected area and not just the spots.

If scars develop or the acne is on the back, then it is better to see your doctor who may prescribe antibiotics with benzoyl peroxide or and antibiotic cream. It is important to persist with the treatment given for at least two months. If there is no improvement discuss other options with your doctor. If the acne persists or causes great distress to the teenager, because of their appearance, then the doctor may refer you to a dermatologist.

Diet does not appear to be an important factor at this stage. It is worth noting that eating sweets and fatty foods depress the immune function, possibly making the condition worse. Nutritional deficiencies, particularly zinc and vitamin A should be eradicated, by eating foods rich in these minerals and vitamins. Monthly visits to a qualified beauty therapist will also prove effective, in long-term treatment of acne. Essential oils with antiseptic properties, such as Tea Tree oil, will reduce the build up of bacteria on the skin.

Michael Russell

Your Independent guide to Acne

Is Bleaching the Best Method of Home Teeth Whitening?

Teeth whitening is more than a fad, it's a multi-billion-dollar industry that will see more than 10 millions Americans spend over (an estimated) $2 billion this year. Teeth whitening is by far the most common cosmetic service provided by dentists right across America, and the sales growth in mail-order and over-the-counter products has surged on a massive scale.

But are brilliant white teeth really achievable? Is teeth whitening safe? Does it hurt? What is the best method? Can you do it at home? These are all very common questions, and in general you will find the answers to be: Yes, Yes, Not normally, (arguably) Bleaching, Yes.

Whiter teeth can be achieved via a number of different methods, both at your dentist (or professional teeth whitening office) and at home. In fact, many dentists actually perform the first one or two treatments, then get you all kitted-up so you can do the rest at home. but that's for the 'bleaching' methods, there are other avenues you can travel down in your quest for whiter teeth that involve structural changes to your teeth, like 'bonding' and 'porcelain veneers'.

Bleach-based teeth whitening products all basically have the same goal - to penetrate deep into your tooth enamel to rid it of stains. Tooth enamel is porous, so brushing and scouring products don't work, and this is where bleach-based tooth whitening products come into play. You see the most effective methods actually use bleaching chemicals to penetrate deep into the tooth enamel. They set off an oxidising process that breaks down the staining compounds in the enamel leaving you with bright white teeth. Sounds simple, but there are many products on the market that fall short of promises. Most over-the-counter products only ever manage to whiten teeth marginally, while the more professional products can provide you with extreme changes to the whiteness of your teeth.

The entry-level teeth whitening product would be a whitening toothpaste. Some people have demonstrated a slight improvement in brightness, but because a toothpaste isn't exposed to your teeth for very long (you only brush for a few minutes), they typically are not able to penetrate deep enough to have much effect. Some toothpastes actually contain very strong chemicals that are aimed at working quickly (based on the short timeframe they are exposed to your teeth) and instead of working to penetrate the enamel and oxidise/clean the stains, they can actually work as an abrasive that will etch away the enamel.

Next in line we have whitening strips. Whitening Strips are thin, flexible pieces of plastic that have been coated on one side with a thin film of hydrogen-peroxide bleach (normally 6-10% strength). They are pressed against the top and lower teeth and normally need to be worn for 30 mins (twice daily) for 7-14 days. They do work, but because they cannot get into all the nooks and crannies and gaps between teeth, the results can sometimes be blotchy and less desirable than anticipated.

Getting more serious, we have bleach-based tooth whitening products which will involve a tray being placed in your mouth that has been injected with a 'bleaching' solution (hydrogen peroxide). This procedure can be done at home or by your dentist, or by a combination of dentist / at home. You can buy cheap over-the-counter 'boil and bite' trays that are virtually ready to use out of the packet. You boil the tray to get it hot and mouldable, place it in your mouth and bite into it. The end-result is a 'partially' moulded tray that is ready for use. The disadvantage of this type of tray is that it will not fit snugly which results in inconsistent results and leakage of the bleaching gel into your mouth and gums. Leakage of the bleach into the mouth is undesirable for obvious reasons, and smears on/around the gums can result in temporary (and even long terms) bleaching of the gums.

Professional systems see you being fitted out with a custom-fitting tray which is essential to assure proper bleaching and consistent results. Using a custom tray will almost definitely result in less leakage into you mouth and gums. Custom fitting trays can be acquired directly from your dentist or from various online specialists who have a DIY custom tray kit. With this type of system you actually get shipped all the necessary items to make an impression of your teeth so your own custom-fitting stray can be made. You basically make your impression with the items provided, place it in the preaddressed packing envelope and mail it off. They will make your customized bleaching trays in a certified laboratory and send them back to you within 2-7 business days... than all you need to do is apply the gel into the tray and put it in your mouth for the recommended periods.

The most important part of a teeth whitening system is the gel that is used. You can have an expensive custom-fitted tray (mouthpiece), but if you don't have the right teeth whitening gel, you will spend far too much time with the tray in your mouth and or your results will not be as expected. To understand the differences between whitening gels and why they are considered as the best tooth whitener, it is preferable to understand exactly what they are made of, and what they actually do.

Most gels contain either carbamide peroxide or hydrogen peroxide, and some contain fillers and flavors. Carbamide peroxide actually breaks down into hydrogen peroxide in the mouth. Hydrogen peroxide is the active whitener (it's the same chemical that will bleach your hair). The difference between most gels is the strength of the peroxide. Most gels these days are around 15% and up, with some of the most popular being around 22%. The strength of the peroxide obviously will play a determining factor in how long you need to leave the tray in your mouth, and tooth sensitivity can be a major part of deciding on what strength to use. But, in saying that, it is not actually the strength of the peroxide that usually causes sensitivity, but rather the length of time that the teeth are exposed to the chemical. That is why some people prefer to go for a higher strength (such as 22%) but use it for a shorter period of time. You can also get higher strengths like 35%, but these are only recommended for short 'bursts' of maintenance, perhaps monthly for periods of 15-30mins.

Other types of professional teeth whitening include bonding and porcelain veneers. These both involve actual structural change to your teeth. Bonding involves a composite resin that is moulded onto the teeth to change their color and to reshape them. The resin material can stain and chip over time. Bonding can usually be done in one office visit for $300-$700 per tooth. Porcelain veneers are shell-like facings that can be bonded onto stained teeth. They are used to reshape and/or lengthen teeth as well as to whiten. Veneers require at least two office visits and cost $700 to $1,200 per tooth.

There are many ways to get the white teeth that so many people desire. Have a peek at http://www.best-teeth-whiteners.com to learn more about the various methods.

Written by Jim McDonald, a writer for http://www.best-teeth-whiteners.com, an informative website about Teeth Whiteners and what is the best Home Teeth Whitening Kit.

Weight Loss On Your New Years Agenda? Prepare For The Top Weight Loss Scams Of 2006! PART 3

If you have read Parts 1 and 2 then hopefully you are considering the possibility that maybe these pills and diets are NOT going to be a long term solution for weight loss success this New Year?or EVER! If not, that?s perfectly alright because if you feel inclined to still use them just know I?m not recommending them but many people won?t listen until they experience failure. I just don?t want you to go blaming yourself for failing because that?s what causes that vicious guilt cycle leaving many people believing that something is really wrong with them. Anyway, here is Part 3 of the Top Weight Loss Scams of 2006.

3. Work the Abs, Reduce the Waistline and Tone, Firm and Shape a Particular Area with ?Research has Proven? Infomercials.

There?s that phrase; ?research has proven.? Everybody wants great abs, a firm butt, and thighs, sleek arms, etc right, so will this plethora of ab devices and ?butt and thigh shapers? ever disappear? Never! When an infomercial throws the word ?research? out there and has a scientist or doctor alongside making the claim people are going to tune in with both eyes and ears. It?s all about perception.

Let?s talk about abs for a moment. In a study conducted by the biomechanics lab at San Diego State University and sanctioned by the American Council on Exercise (ACE), researchers found that when you perform movements lying face up in a horizontal position that allow the spine to hyperextend beyond a neutral spine there is a greater recruitment of abdominal muscle fibers i.e. contraction as opposed to doing a crunch on a flat surface? Performing crunches on a stability ball will achieve this nicely and the ?research has proven? it consistently. Yes, it is legit. The same research has proven similar findings of greater abdominal muscle recruitment with exercises that have you raise or tilt the pelvis forward or towards the rib cage. Picture a hanging leg raise or reverse crunch. The research is legit as well.

Want to know what they found to be the 10 WORST abdominal exercises or devices?

1.Electronic Ab Stimulation (these came under FTC injunction by the way but for some reason are still sold in certain places. They only have value in a rehabilitative setting).

2.Bent Over Twist with a broomstick or pole

3.Straight Leg Sit-ups

4.Roman Chair Sit-ups

5.Two Dumbbell Side Bends (Seems like everybody believes these work?they don?t)

6.Straight Leg Double Leg Raises

7.Ab Rocker (Ab Roller)

8.The Ab Wheel (just because you ?feel it? doesn?t always mean proper stimulation)

9.Improper use of the Nautilus ab machines.

10.Seated Spinal Twist Machine (People in the health clubs flock in droves to this one believing it?s going to get rid of the love handles?not so it seems).

Where else have you heard this type of ?research has proven? stuff? On ab machine infomercials, that?s where. These guys are smart. They know the research exists but they take it a step further and camouflage the ?research? part as meaning to reduce the waistline. You see the great looking models on the infomercials with great abs using the particular device being advertised and the before and after photos that seem pretty darn convincing. Yes, the research took place on abdominal contraction but it had NOTHING to do with waist reduction!

It all plays into the false belief of spot reduction but with a ?research has proven? twist. And you know what? The ab devices aren?t the only ones using this method of selling, there are many others and some of them take it a step further and use heat imaging cameras to make you believe that you are actually localizing the fat burning process in a particular area. It?s false! There?s one particular product out there right now geared towards women that uses this form of marketing to make you believe ?it works.? If you cannot see your abdominals or you do not have that nice toned look to the rest of your body it?s because there is a considerable layer of fat shrouding their existence and the ONLY way to lose that is through the combination of the right nutrition, moderate aerobic exercise and a concern for muscle.

I definitely want you to try these types of products if the infomercials have you convinced. No, I?m not being sarcastic; I?m serious. I want you to buy that device with high hopes of slimming down your waistline, feel your abs get sore at first so you know ?it?s working,? be excited for the first few weeks about using it and then when too many other ?things? get in the way of your daily abdominal sessions, tuck it under the bed and remind yourself on a daily basis that you need to work out but don?t have the time or motivation. I?m serious?buy these products. There?s no reverse psychology here but DO NOT BLAME YOURSELF WHEN YOU DO NOT GET THE RESULTS YOU WERE HOPING FOR! If you don?t have a concern for the right nutrition, moderate aerobic exercise and a concern for muscle in a strategic and synergistic fashion then long term results will forever elude you.

Stay tuned for Part 4: The Supplement Labels That Say ?Proprietary Blend.?

? David Otto *All Rights Reserved

David Otto is a Personal Trainer in the Hampton Roads area of Virginia. To receive David Otto?s e-newsletter ?The Otto Report: Getting Real With Fitness,? simply send an email to celebpt@yahoo.com and request your copy.

How Exercise Helps Reduce Stress

Experts agree that one best way to manage stress is through exercise. Exercise has been proven to relax the body and mind, burn fat, improve cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and the list goes on.

During the stress response, many chemical reactions occur in the body preparing it to what is known as the fight or flight response. During prehistoric days as cave dwellers, we had the opportunity to burn off our stress when an animal attacked, as it was a means of survival. We were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.

Exercise can also improve self-esteem and self worth by realizing that you are benefit directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.

Anaerobic vs. Aerobic Exercise:

Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.

To calculate your target heart rate use the following formula: Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.

Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.

Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.

Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condenses and shapes muscle for better esthetics.

Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.

Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.

Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think activity verses exercise. When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.

Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.

You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.

Brennan Howe is owner of several free health information websites. Visit FreeInfoSites.com for information on a variety of health topics.

People Walking: How Some People Enjoy Their Exercise Walking

People walking regularly for exercise often walk for more than just that. They are those who have found their sweet spot in walking.

When exercise begins to feel more like enjoyment, you can bet the person who walks will sustain the program against all odds -- and lose weight successfully.

It?s such an obvious thing to make your walking exercise enjoyable for greater motivation. Yet so many people walking go out of their way to make it feel like a chore, if only to feel as if they are doing a mighty lot for weight reduction.

How do you add variety and fun? Here are some suggestions that have come to me from persisting ?walkers?:

* Walk with a friend

* Pick nice destinations or road loops

* Walk at sunrise or sunset ?- enjoy the view

* Walk at busy hour if you love looking at people

* Have fun building a ?walking wardrobe?

* Wear a pedometer for the thrill of it

* Walk in a totally new neighborhood

* Take the postman?s beat, or the policeman?s beat

* Walk along the shoreline

There?s no dearth of ideas for people walking who want to make it fun. If you make a map of your neighborhood, I assure you, you will suddenly discover so many new places to walk that you never thought of before.

To walk more in life you need to first get rid of the notions of movement and distance you currently have. For instance, many of us imagine distances (like the corner store) to be longer than they are. Ask anyone how far it is from their home to some other landmark and you will get as many answers as there are people.

If your imagination suggests it?s a great distance, you will take that car, won?t you? Question your judgment of distances from now on. ?Is it walkable distance?? is what you may like to ask yourself.

Also, if you look around there are so many local trips you could walk for ? the supermarket, the school, the library, the store, the post office, the park ? every neighborhood has these, and they will mostly be walkable.

You can also discover new ways to walk by exploring places to walk you never thought of. For example, one friend of mine became a fan of ?bridge-walking?. She would get to some bridge at weekends and do laps across it for the sheer thrill.

There are also so many walking tours -- and you may like to rediscover your city with new groups. You'd be surprised by the energy level among people walking.

As you progress with walking, and start feeling the thrill of it, you may like to graduate from neighborhood walking to those ?walking events? -- and become one of those people walking regularly for charity fund-raisers, going on walking treks and vacations, even maybe race walking ...

Don?t for a moment imagine these are only for the very advanced walker. Every such event almost always has an amateur round for the equally enthusiastic but less professional walker.

You don?t have to win any race or prove a point to anyone about your endurance and gumption ? but you?ll still feel like a winner every time. In fact, you'll befriend whole new groups of joyous optimists when you just join the people walking.

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast - 30 kgs. in just 32 weeks, with no dieting -- through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide. Visit Laxmi's site at http://www.walking-calories.com

Headache Causes and Treatment Options

Everyone gets a headache from time to time. Some get them more often than others do. There are several different types of headache and there are many factors that can trigger the onset of a headache. Some medications even list headache as a side affect. Some headaches can be the side affects of a more serious medical problem.

There are many different causes of the common headache. These causes include, but are not limited to, meningitis, glaucoma, temporal arteritis and brain tumor. There are very few illnesses that never show headache as a symptom. A high fever can also cause headache, as well as irritability and aggression. Headaches often occur after suffering a head injury, violent coughing, sneezing, or straining and (most commonly in males) occur after sex.

Headache is a term used to describe the pain in the face, neck and sometimes, upper back and shoulder area. The brain tissue and skull do not actually feel any pain. This is due to the lack of pain sensitive fibers. The nerves surrounding the scalp, face and neck are pain sensitive, however. This is what you feel when you experience a headache. It is believed that a headache develops because the blood vessels surrounding the head and face become irritated or tense.

There are several different types of headache, however, there are four main types. These types are vascular, tension, traction and inflammatory. Each type of headache has a distinct pain and reactions can vary from person to person.

Migraine is the most common of the vascular headaches. It is characterized by intense pain on one or both sides of the head. Migraines can also cause nausea or even vomiting. In some rare cases, disrupted vision can occur. Migraine headaches are more common in women than in men. Headache produced by fever, otherwise known as toxic headache, is the second most common of the vascular headache. Recurring headaches that cause intense pain are often called cluster headaches and they are also vascular headaches.

Tension headaches occur when the muscles in the face and neck tighten or tense up. The pain associated with this tightening can manifest itself in the forehead. Traction and inflammatory headaches are often symptoms of other conditions. These conditions can range from sinus infection to something as serious as stroke.

Headaches, like many other symptoms, can be warning signals for some other, more serious condition. Sudden, intense headache or headache conjoined with stiff neck call for immediate medical attention. Other headaches that call for this type of medical attention are headaches that associate with fever, convulsions, or unconsciousness. Headache interrelated with eye or ear pain, intense headache suffered by someone who has no previous history of headache and persistent headache in children can also be warning signs of a more serious condition.

Headaches can be treated many different ways. Not all headaches require medical attention. Some physicians recommend adding more exercise to your daily routine or removing certain foods from your diet. Stress management can also aid in the reduction of headaches, especially migraine. Over the counter drugs, which contain acetaminophen or paracetamol, such as aspirin, ibuprofen, tylenol and advil can help reduce the pain associated with headache. If headaches occur more than three times a month, treatment and prevention methods are usually recommended. If you have severe, recurring headache, consult your doctor.

Michael Russell Your Independent guide to Headaches

Natural Harmony Connect with Nature to Increase Your Personal Wellbeing

When I visit large city parks, I am amused and heartened by the seeming unconscious human need to connect with Mother Nature. In the very heart of urban civilization, city parks draw in thousands of people every day. I personally live in a magnificent rural setting, constantly surrounded by nature?s glory and challenges. I smile inwardly, listening to the array of foreign languages spoken around me in the park. I watch worldwide visitors to a great metropolis seeking sanctuary in a patch of domesticated wilderness. Humans need to connect with nature, even if just a bit of it. Research now supports what our instincts ?know?: contact with the natural world is important to our health.

Though most of us value nature, few of us actually enjoy a deep connection with it. This is unfortunate, as it is through this connection that we both receive and release. We receive a limitless source of energy and inspiration, and we release worry, stress, and strain. In fact playing outside, in any form, is a well-known kind of ?therapy? to find balance and to rejuvenate. The ?Great Mother? soothes the spirit, sharpens the senses, and focuses thinking. The natural environment helps us recognize our oneness with the life process. Taking us beyond our limited and linear view of life, nature celebrates growth and perpetual renewal.

This celebratory quality is at once inspiring and energizing. Spending time in nature, especially when exercising in some way, makes the body feel awake and alive. Physical centering leads directly to mental centering and increased clarity. Part of mental centering is coming deeply into the present moment. After spending time in nature, the actual moment, the present, re-establishes itself, like a clear, melodic chime being struck. The future and the past stop crowding in. This easy, meditative state is deeply relaxing and allows stress to effortlessly dissipate.

There are endless ways to connect and recharge with Mother Nature. Hiking and canoeing are two classic choices. Their quiet rhythmic qualities are especially soothing. They require a sharpening of the senses and the sensibilities. You learn to better use your ears, eyes, sense of smell and balance. Even the simplest ties to the natural world can boost your health. Observe an aquarium, look at landscape photography, or visit a garden. Connect with nature, connect more deeply with yourself, and create energy and harmony. When we become more mindful and present, we essentially become more alive.

?When you know nature as part of yourself,
You will act in harmony.
When you feel yourself a part of nature,
You will live in harmony.?
Tao Te Ching (Tao 13)

Copyright 2005. Karen B. Cohen All Rights Reserved

Karen B. Cohen is a performance and wellness coach as well as a personal fitness trainer, master yoga instructor (RYT500), and moving meditation teacher. A lifelong outdoor enthusiast, Karen enjoys a variety of pursuits in the Upper Shenandoah Valley and the Blue Ridge Mountains, occasionally leads yoga hikes near her home. Karen is available for seminars, workshops and individual coaching internationally. She can be reached through her latest project http://www.RockbridgeMag.com

Vegetables Benefits for Health

They are extremely rich source of minerals, enzymes, and vitamins. Faulty cooking and prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads.

There are different kinds of vegetables. They may be edible roots, stems, leaves, fruits and seeds. Each group contributes to the diet in its own way. Fleshy roots have energy value and good sources of vitamin B. Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage.

To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable.

In most root vegetables, the largest amount of mineral is directly under the skin and these are lost if vegetables are peeled. Soaking of vegetables should also be avoided if taste and nutritive value are tobe preserved.

To learn more about the energy principle in healing, please read:

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Aleve Vioxx Celebrex and Bextra: What You Need To Know About Arthritis Pain Medications

Recent controversy about the safety of pain medications for arthritis has left patients and health care professionals alike confused about which medications are safe to use. In fact, a recent survey by the Boston-based Rippe Lifestyle Institute indicated that many people with arthritis are suffering unnecessarily because they have stopped or reduced their use of pain relievers due to confusion about which drugs are considered safe.

The survey also showed that now, more than ever, those with arthritis need to understand the benefits and possible side effects associated with all arthritis pain medications. In order to do so, people with arthritis, their caregivers and families must be familiar with recent news about the two types of drugs most commonly used to treat arthritis pain ? non-selective, non-steroidal anti-inflammatory drugs (NSAIDs), and another group of NSAIDs known as cyclooxygenase-2 (COX-2) specific inhibitors.

COX-2 specific inhibitors vs. Other NSAIDs

COX-2 specific inhibitors are the newest members of the NSAID class of medications. Available by prescription only, they became widely used in recent years to reduce joint pain and swelling. COX-2 specific inhibitors work by selectively blocking, or inhibiting, one of the two enzymes associated with inflammation. Some experts think that this selective inhibition may be one reason for some of the negative side effects currently associated with COX-2 specific inhibitors.

Non-selective NSAIDs were developed earlier than COX-2 specific inhibitors and have been widely used to relieve arthritis pain and inflammation for many years. Unlike COX-2 specific inhibitors, non-selective NSAIDs inhibit both major enzymes involved in the inflammatory process, COX-1 and COX-2. The non-selective NSAID category includes a number of different medications that are available in both prescription and over-the-counter (OTC) products.

Timeline of Events

To understand the current state of affairs, it is important to understand the sequence of events. The controversy started when a study published in the October 21, 2004, issue of the New England Journal of Medicine cited the COX-2 specific inhibitor, Vioxx as potentially causing ?major adverse events,? including heart attack and stroke, among patients taking the drug. As a result, Merck (the drug?s manufacturer) voluntarily withdrew Vioxx from the market. However, in the months following, the safety of the other available COX-2 specific inhibitors such as Celebrex and Bextra, as well as other arthritis pain medications in the non-steroidal anti-inflammatory (NSAID) class, were also called into question.

Consequently, in February 2005, the US Food and Drug Administration (FDA) convened a special Advisory Committee, made up of members of the Arthritis and Drug Safety Advisory Committees, to review the cardiovascular safety of these arthritis pain medications.

FDA Directive: Stronger Warning Labels for Some Pain Medications

On April 7, 2005, taking into account the recommendations of the Advisory Committee, the FDA issued the following directives:

?Bextra, a COX-2 specific inhibitor manufactured by Pfizer, was withdrawn from the market.

?All prescription NSAIDs must revise their labeling to include a ?black box? warning that highlights the potential increased risk for cardiovascular (CV) events as well as the potentially life threatening gastrointestinal (GI) bleeding associated with these drugs. Celebrex, the only COX-2 specific inhibitor remaining on the US market, was included in this directive.

?All OTC NSAIDs (except aspirin) will be required to revise their labeling to include more specific information about the potential for GI and CV side effects, a stronger reminder to follow label instructions, as well as a warning about potential skin reactions.

To further evaluate the potential for increased CV risk, the FDA also announced that all NSAIDs must conduct and submit to the FDA a comprehensive review and analysis of pertinent safety data from clinical trials.

?Aleve (naproxen sodium) is supported by clinical studies conducted to gain approval of naproxen as a prescription product and as OTC that do not provide any evidence of increased risk of cardiovascular events.

Treatment Options: What Should Arthritis Patients Know?

For some people who suffer from pain associated with arthritis, their symptoms can be managed with exercise, heat/cold therapy, joint protection, assistive devices, weight control, or in some severe cases, surgery. For others, medications are needed to help manage the symptoms associated with arthritis.

When taken as directed OTC medications such as Aleve provide a safe and effective way to treat mild to moderate pain of minor arthritis. If patients have questions, they should consult their health care professional about which treatment option is most appropriate.

Why It?s Important to Treat Arthritis

Arthritis affects approximately 66 million Americans and is the nation?s leading cause of disability. There are over 100 different types of arthritis, and they all have different symptoms that vary in severity from person to person. The most common form of arthritis, osteoarthritis, is characterized by the breakdown of cartilage that causes the bones to rub together, resulting in pain, loss of movements and stiffness. Arthritis is usually a chronic condition.

For more information on Aleve and naproxen, visit the Aleve website at www.aleve.com. For more information on arthritis pain relief, visit www.arthritis.org

Please visit http://www.aleve.com for more information.

Optimum Cholesterol Levels for Liver Health

Typically assumed to inflict solely negative consequences, cholesterol is actually a necessary component of a healthy body. Cholesterol is a waxy substance in the blood, critical in the digestion of dietary fats, the building of cell walls and in manufacturing vitamins and hormones. One of the secrets to securing a healthy body, including a healthy liver, is to maintain an ideal balance of cholesterol levels.

If cholesterol levels are too high, a person is at risk for coronary artery disease, heart disease, a metabolic disorder or even liver disease. Embedded in vehicles known as lipoproteins, cholesterol is transported in the bloodstream to be used or excreted throughout the body. When these inhabitants of our blood become overpopulated, traffic jams can result, blocking subsequent blood flow in the vessels. Impeded circulation is a primary factor in most types of illness.

Cholesterol and the Liver Excessive cholesterol in the blood can deposit plaques along the vessels, contributing to the development of atherosclerosis, the hardening of the arteries. While atherosclerosis is a leading cause of heart attacks and strokes, it can also have negative consequences on the liver. The relationship between the liver and blood cholesterol is multi-faceted:

? Synthesis of bile acids ? Essential to the digestive process, the liver synthesizes bile acids from cholesterol. Bile acids emulsify dietary fat, allowing for its absorption in the intestines.

? Liver circulation - Liver disease, particularly cirrhosis, can lead to portal hypertension. Portal hypertension is the result of high blood pressure within the portal vein, where the blood enters the liver. When blood cannot flow easily through the liver, internal pressure increases, posing the risk of ruptured blood vessels. Cholesterol deposits may also contribute to decreased blood flow in the liver, further restricting the vessels that safely handle the liver?s duties.

? Removal of cholesterol ? High-density lipoproteins (HDL) help remove excessive cholesterol from the body by transporting it to the liver for its breakdown and excretion. As a diseased liver?s function decreases, do does its ability to remove excessive cholesterol from the blood supply.

What is Excessive Cholesterol? According to the American Heart Association, about 20 percent of the U.S. population has high blood cholesterol levels. When getting your cholesterol checked, there are four numeric values that come into play - total cholesterol, LDL (low-density lipoproteins), HDL (high-density lipoproteins) and triglycerides.

? Total Cholesterol ? A comprehensive measurement of the cholesterol in your blood, it is desirable to have a value less than 200 mg/dL. A person carries a borderline level of health risks if the total cholesterol is between 200-239 mg/dL, and is considered high risk if total cholesterol exceeds 239 mg/dL.

? LDL - This cholesterol is the primary cause of harmful fatty buildup in arteries. The higher the LDL cholesterol levels in the blood, the greater the health risk. Ideal LDL levels are below 100 mg/dL, while values exceeding 159 mg/dL carry a high risk of cardiovascular disease.

? HDL ? This form carries blood cholesterol back to the liver, where it can be eliminated. HDL helps prevent a cholesterol buildup in blood vessels. While values typically range from 40 to 60 mg/dL, an HDL under 40 mg/dL puts the individual at risk for cardiovascular disease. Studies suggest that high levels of HDL cholesterol reduce your risk of heart attack.

? Triglycerides - Triglycerides are the chemical form in which most fat exists in food as well as in the body. Triglyceride levels under 150 mg/dL are normal, while values exceeding 199 mg/dL carry a high risk of cardiovascular disease.

Due to the delicate balance of useful cholesterol and damaging cholesterol, most physicians rely on specific ratios of these four numeric values to determine healthy blood cholesterol.

Liver Benefits from Good Cholesterol Ratio The public is being increasingly educated on the various ways to maintain the best possible cholesterol levels. These include lifestyle modifications, such as smoking cessation, regular exercise, a diet high in fiber and low in saturated fat, as well as reliance on cholesterol lowering medications.

Awareness of cardiovascular risk by improving your cholesterol ratio will benefit not only your heart?s health, but also your liver?s health. While the heart muscle pumps blood throughout the body, the liver must cleanse the blood and extract ingredients critical to sustaining life.

Just as the heart and liver contribute to blood maintenance health, all of our organs and body systems work in unison to support the proper functioning of our bodies. Factors that affect one system will likely affect every other. So if optimal liver health is desired, then steps to increase HDL and decrease LDL and triglycerides are definitely called for.

References:
Henkel, John, Keeping Cholesterol Under Control, FDA Consumer Magazine, January/February 1999.
www.abouthypertension.info, Health Issues Associated with Hypertension, NCERx LLC 2006.
www.americanheart.org, About Cholesterol, American Heart Association, Inc., 2006.
www.liverdisease.com, Cholesterol and Liver Disease/Hepatitis, Melissa Palmer, MD, 2004.

This article was prepared for LiverSupport.com. Visit us to learn more about liver health.

How To Properly Use A Proactive Acne Treatment To Quickly And Easily Eliminate Your Zits

It really comes as no surprise that acne is a skin blemish problem that affects millions of adults and teenagers on an everyday basis. For many this is an uncomfortable situation that can sometimes be avoided with the proper acne treatments and skin cleansers.

Unfortunately for many acne sufferers trying to find the most effective zit remedy or pimple fighting solution can be a difficult and sometimes daunting task. To make things worse, with so many acne fighting products for sale in your favorite drugstore the ability to make the right choice doesn?t get any easier. Let's face it with every manufacturer claiming that their acne-fighting product is the best it's extremely difficult to know which pimple formula or skin cleanser is effective at eliminating acne and not actually going to accelerate or increase the acne on your face.

Perhaps the best thing you or anyone suffering from acne, zits and pimples can do is to take a proactive approach and end your acne once and for all. A proactive acne treatment involves knowing how to properly treat your acne symptoms and knowing what to avoid in order to not aggravate your current skin blemish or condition. For example you've probably been told a hundred times to never pop a zit or pimple and yet still many individuals suffering from acne still insists on performing this permanently damaging act to their skin. The best possible way to eliminate acne naturally is to gently wash your face and then lightly dry it without any aggressive scrubbing. This act alone will help clear up your acne quickly and prevent any further outbreaks from occurring.

No matter what acne fighting treatment, solution or regiment you undertake you must follow the instructions for its use explicitly. Simply stated you must find the time to effectively treat and take care of your skin if you harbor any hope of clearing up your acne quickly and easily.

In the event that no matter what acne treatment product you purchase it doesn't seem to help alleviate or clear up your skin blemish or condition then you may need to take another proactive acne treatment step that involves changing some of your current daily living habits such as your diet.

It's common knowledge that acne is caused by oil that collects in your skin pores and blocks them up. This clogging of the pores is ultimately what leads to zits and pimples better known as acne. Oily foods such as greasy hamburgers or junk food has been known to contribute to the acceleration of oil produced by the sebaceous oil glands which is known as a leading cause for comedones or blackheads as they are commonly called.

However, not all oil-producing foods are bad for your skin. In fact, some such as the avocado are known to produce oils that naturally help to keep your skin pores free from getting clogged and thus help to prevent the outbreak of acne and other aggravating skin blemishes.

As you can see a correct and effective proactive acne fighting treatment involves the routine use of an acne cleansing solution, the proper techniques to wash and dry your face and keeping an eye on your daily dietary intake in order to limit the foods that are known to cause an outbreak of acne.

Timothy Gorman is a successful Webmaster and publisher of Clear-Skin-Solutions.com He provides more acne clearing solutions, remedies and proactive acne treatments that you can research in your pajamas on his website.

Muscle Loss with Aging: Inevitable?

With aging, it takes more effort and time to walk up stairs, mow the lawn, fix a faucet or wash the dishes. Tasks that you did without effort when you were younger can become major ordeals that leave you exhausted when you are older. Dr. Jerome Fleg, a cardiologist at the National Heart, Lung, and Blood Institute, tested 800 men and women over several years and found that their ability to sustain exercise decreased rapidly as they aged. The older they became the faster they lost what researchers call aerobic capacity (Circulation, July 26, 2005).

Aerobic capacity is a measure of your ability to use oxygen to do work. If your body can process more oxygen than that of another person, usually you will be able to run faster, walk or work longer, and have more energy than that person. The men and women lost three to six percent per decade in their 20's and 30's , and 20 percent per decade in their 70's. The men lost aerobic capacity faster than the women. The men lost 8.3 percent of aerobic capacity in their 40's and 23 percent per decade in their 70's.

This study was done with people who were healthy enough for vigorous exercise on a treadmill that measured their exercise capacity. People who have had heart attacks, strokes, diabetes or other wasting diseases would lose aerobic capacity much faster than healthy people. The results showed that a regular exercise program can increase exercise capacity by up to 25 percent, which would give the older participants the same exercise capacity as you would expect in people who are twenty years younger.

The loss of aerobic capacity with aging explains why older people cannot compete effectively against younger ones in endurance events. The good news is that a regular exercise program can increase your maximum heart rate. By exercising regularly and vigorously, your will develop stronger skeletal muscles. When you contract your leg muscles, they squeeze against the veins in your legs and pump blood toward your heart. When your leg muscles relax, the veins dilate and fill with blood. This alternate contacting and relaxing pumps extra blood toward your heart. The extra blood returned to the heart stretches and strengthens the heart muscle, causing it to beat faster and with more force. So strengthening your leg muscles increases your maximum heart rate, even as you age.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Is Laser Hair Removal Right for You?

In today's society where the way a person looks is so important, the misplacement of body or facial hair can be a liability. The problem is not whether the hair needs to be removed, but rather what is the best method to accomplish this goal. Laser hair removal is growing popularity, mostly because it is a semi-permanent solution.

Many people prefer laser hair removal because they see dramatic results from having it done. Results such as a 50% reduction in hair after four months, with only one treatment. With the normal patient needing a treatment only every six to twelve months. Most people also like the fact that when the hair grows back, it is usually sparser and of a finer texture.

While the Nd:YAG method is still in use, there is a newer, less time-consuming laser hair removal method available. This method uses pulses rather than a continuous laser light beam to warm up the follicles. The newer method also removes the need for waxing of the skin as well as for the application of the carbon-based lotion. The use of the pulse allows the follicle to be heated more quickly while exposing the skin to lesser amounts of damaging heat.

One of the reasons that lasers are becoming so popular is that this system is a relatively painless form of hair removal, especially when compared to the more traditional forms of body hair removal. The laser hair removal system also provides excellent outcomes in the face, underarm area and neck, resulting in a 60-80% success rate within two to three visits.

While laser hair removal treatments offer great results that last, it is fairly expensive, especially when compared to hair removal methods that need to be done on a more frequent basis. For example, to remove facial hair, the series of treatments that would be needed will cost approximately $1,000, depending upon where you live. More involved procedures, such as men's backs or legs will be around $3,000 for the series of treatments.

Laser hair removal provides effects that are similar to electrolysis, but are much more painless. There are several types of laser systems that have been approved for use in hair removal, while they all work a little differently; the premise is the same for all of them, by removing the hair at the follicle.

If you feel that laser hair removal is the right choice for you, it is important to research the facility that will be performing the procedure before you have even one treatment done. Make sure that you check for complaints from the Better Business Bureau (BBB) in your area and ask if the technicians on staff are licensed and if there is a doctor or nurse on staff in case of an emergency.

John Mancini has been writing about Laser Hair Removal online and offline for a long time. Visit http://ez-hair-removal.net or http://get-laser-hair-removal.info to read more about matters like laser hair removal and body hair removal.

Antioxidants and Your Health

Get back to the basics - eat fresh at home and neutralize free radical oxidation, which is rusting away your body, by eating a variety of foods high in antioxidants every day.

Why? Antioxidants, as the name implies, help prevent oxidation, may help increase immune function and possibly decrease risk of infection and cancer.

A few of the better known antioxidants include carotenoids-- the substance that gives fruits and vegetables their deep rich colors. Apricots, broccoli, pumpkin, cantaloupes, spinach and sweet potatoes, are some good choices in addition to lycopene in tomatoes. Vitamin C and E are also good antioxidants.

What's a Free Radical Anyways?

As cells function normally in the body, they produce damaged molecules called free radicals. These free radicals steal parts from other molecules such as fat, protein, or DNA, thereby spreading the damage.

This damage continues in a chain reaction, and entire cells soon become damaged and die. This process is useful because it helps the body destroy cells that have outlived their usefulness and kills germs and parasites. However, this damage, when left unchecked, also destroys or damages healthy cells.

Antioxidants help prevent widespread cellular destruction by willingly donating their parts to stabilize free radicals. More importantly, antioxidants return to the surface of the cell to stabilize rather than damage other cellular components.

When there are not enough antioxidants to hold cell destruction in check, free radicals begin damaging healthy cells which, in turn, can lead to problems. For example, free radical damage to immune cells can lead to an increased risk of infections.

Your body needs to be able to repair this damage that occurs and protect itself from the free radicals before they impact your overall health. This is where antioxidants come to the rescue, because they significantly delay, inhibit, or prevent oxidation.

Your first line of defence is a natural diet full of a variety of fruits, vegetables and whole grains. For all those times when your diet isn't perfect, make sure you have a safety net in place. Think of antioxidants as Rustoleum for your insides! and be sure to have a supplement in your medicine cabinet.

Best of health to you!

About the author: Glenn Beach is a poet, writer and home business entrepreneur in Nova Scotia, Canada. Free newsletter, more articles, and affiliate health products you can trust at: http://www.work-at-home-business-opportunity-canada.com

5 Tools That Lead to a Happier & Healthier Life

If you have experienced a massage session, you already know the wonders a great massage can have on your mind and body. You know about the complete feeling of health and relaxation that overcomes your entire being. You know about the calmness that permeates throughout the therapy room. And you know about the subtle healing music that gently eases your tension away.

With the holidays fast approaching, many of us will begin to think of our New Year?s resolutions. Without a doubt, ?lose weight? and ?become a healthier and happier person? will top the list. Unfortunately many of us will never take that first step towards our goals. We simply do not have the general health and fitness know-how. We know what we want- drop 5 pounds, learn to laugh more, etc- but we do not know the best and safest way to reach those goals.

What if we had 5 simple ideas that would lead us on the path to a healthier life? Would we utilize those tools? We are smart enough to realize there is no magic pill or secret weapon against illnesses, but are we practical enough to realize what will solve many of our health problems?

Below are 5 tools you can use to take your first step towards a healthier and happier holiday season. While they may not reveal a whopping secret, they do provide the complete foundation of health.

Tool 1- Strength Training

Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to jump start your metabolism, fight osteoporosis and sustain fat reduction.

Tool 2- Cardio

Cardio strengthens our heart and lungs. Anything that gets your heart pumping will do: walking, jogging, running, dancing, swimming, biking, or house cleaning. Cardio should be done at varying intensity and time levels.

Tool 3- Nutrition

Nutrition is often the hardest part becoming a healthier person. We simply forgot how to eat well in our culture. We need to eat protein, carbs, and fat to sustain our way of life. Cut one of the three out and imbalances will occur.

Tool 4- Rest

Rest is not a luxury. It is a necessity. We should eat well every day and we should workout 5-6 times per week. The leftover 1-2 days are meant for rest. Our muscles need time to rebuild and repair themselves.

Tool 5- Massage

Massage is extremely beneficial. Massage can stimulate weak, inactive muscles and partially compensate for the lack of exercise and inactivity resulting from illness or injury. It also can hasten and lead to a more complete recovery from exercise or injury.

Participating in a positive strength training, cardio, nutrition, rest and massage program will result in an enormous increase in health. There is no magic bullet. Just simple and effective tools to create the life we want. Make a promise to yourself right now. Try using the above tools consistently and to the best of your ability for 4 weeks. You'll look great and feel amazing.

Copyright 2005 strength-training-woman.com

Lynn VanDyke is the Internet?s leading fitness and nutrition advisor. Her ebook has been ranked The best fitness ebook on the net by the No Limits ezine. Learn more about her services and grab her best-selling ebook by visiting: http://strength-training-woman.com/31-no-holds-barred-answers.html

Lanolin for Dummies Benefits of Lanolin

Lanolinn.Fatty substance obtained from wool. [German : from Latin lana (wool) + oleum (oil)

Wool oil, also referred to as ?wool grease? and ?wool fat?, originates as a unique substance, similar to wax, secreted from special glands in sheep?s skin. This substance migrates to the wool and offers natural protection to the animal against harsh weather and climatic conditions.

Wool oil is washed from the sheep?s wool during the scouring (cleaning) process. This takes place after the sheep has been shorn (similar to us having a haircut), a completely harmless process that takes place once a year meaning this natural wool fibre a renewable resource.

The raw oil obtained through the scouring process is then refined into lanolin, an organic, non-toxic, non-hazardous, biodegradable product. Pure lanolin contains less than 3 parts per million of all impurities. The lanolin used in the production of our Lanocreme skin care range is considered to be more pure than most foods we consume. The chemical make up of lanolin is fascinating, demonstrating nature?s ability to create a protective coating which, to this day, chemists have been unable to duplicate in performance or composition.

Lanolin is entirely safe and included in all medical pharmacopoeias and the EEG Cosmetics Directive Second Amendment, which allows lanolin to be used freely in cosmetics without restriction.

Lanolin plays a major role in the production of our Lanocreme range of skin care products due to its well-deserved reputation of being the ultimate natural substance that gives a soothing and moisturizing effect when applied to the skin. Lanolin closely resembles the oil produced by our own oil glands and is easily absorbed by the outer, protective layer of our skin reducing excessive moisture loss and thereby restoring softness and elasticity.

Kim Bright has over 15 years experience with skin care products, having been involved in extensive market research throughout that time. She is currently employed as a marketing/customer services representative for Lanocorp Pacific Ltd who have been in the business of producing and distributing Lanolin based skin care products since 1987.

10 Weight Training Tips

1. Have A Plan.

Why do most people fail? They do not set goals and write out detailed plans on how they will attain the goals that they set for themselves.

2. Keep A Journal.

By keeping an accurate journal you will guarantee that you are making progress, and if you are not then the journal itself will have the answers to why you are not making progress. You are in essence your own personal trainer.

3. Basic Movements.

Focus on the basic movements of weight training: Squats Deadlifts Bench press Shoulder press Chin ups Dips Rows Curls Situps Calf raises

4. The Tempo of your workout.

Tempo is the speed at which you lift the weight. You should vary the tempo at which you train.

5. Rest Between Sets.

The amount of time that you rest between sets is dependent upon the intensity at which you lift (how close to your maximum). If you are doing higher reps (12-15) then you rest periods will be shorter (45-75 seconds), but if you are doing only a few reps (1-5) then you will need longer periods (2-5minutes) between each set.

6. Prevent Imbalances.

Have you ever seen a guy that trains nothing but bench? His shoulders are pulled forward and rounded in. He will have trouble sooner or later because he has an imbalance between his horizontal pushing and pulling muscles. When designing a program make sure that the program trains both the agonist and antagonist muscle groups. A few examples would be bench press and rowing, shoulder press with pull downs, curls with tricep extensions.

7. Pre-workout Cardio & Stretching.

By doing the cardio before you train you will be able to increase your core temperature and thus be less likely to get injured while training. Having said that, many people like to train cardio after their weight training. The bottom line is, as long as you are doing cardio training, do it when you want to.

8. Train with a partners.

By training with someone else, it makes you more accountable for your training. If motivation is you problem, having a partner who is counting on you being there might be the trick. Also, training with a partner has a safety element as well. If you are training with heavier weights, it is nice to have someone who left that bar off you chest when you have trained to failure.

9. Post Workout Nutrition.

I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high glycemic carbohydrate like glucose, a medium gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.

10. Take Time Off.

One of the most common mistakes people make in their training is over training. Many people believe that more is better. In fact, if you over train you are running the risk of having a negative effect on your workouts.

For more information on an Online Personal Trainer visit http://www.swerdfigerfitness.com

The Skinny on the Metabolic Syndrome: Cutting the Fat

The overweight and obesity epidemic has fueled a dramatic rise in the prevalence of something doctors call the Metabolic Syndrome--the combination of abdominal obesity, diabetes, high blood pressure and a particularly malignant form of high LDL (bad) cholesterol. Recently published statistics suggest that almost one half of adult Americans are overweight and one in four are obese.

This new syndrome is a lethal risk factor for heart attacks and strokes. The eleven year study by Kuopio found that middle-aged men with metabolic syndrome were about three times more likely to die of coronary artery disease than unaffected individuals, and twice the risk of stroke. This combination of risk factors is also vitally important for women, and several investigations have evaluated their effects on women's health. The Framingham Heart Study found that diabetic women weighted more and hid higher blood pressure than non-diabetic women. In addition, their LDL (so-called good cholesterol) levels were lower than those of non-diabetic women. A Finnish study of newly diagnosed diabetic women determined likewise that they were more obese and had lower good cholesterol levels than non-diabetic women. Sixty percent of them were also taking medication for high blood pressure.

The common denominator for this syndrome is abdominal obesity. The Framingham Study found that as weight rises and falls, so too do blood pressure and blood sugar levels. Obesity leads to diabetes, and low good cholesterol. Dr. William Castelli, director of the study, ahs described this characteristic pattern of obesity: When you put the 'spare tire on at the waist, you produce a different kind of LDL, much more atherogenic (causing atherosclerosis). You raise your blood pressure and increase your lipids (fats). It is estimated that obese individuals develop diabetes at more than twice the rate of others.

Why are such seemingly different problems such as obesity, high blood pressure, diabetes and high cholesterol grouped together? Because they are very much interrelated and there are similar or identical methods to prevent and/or control them.

What to do?

The best approach to achieving and maintaining a healthy weight has four basic components. None of them involves being on a diet:

1. Understand and modify your relationship with food. This will enable you to be in control, rather than being under the control of compulsive or rigid and unrealistic goals. According to author Dr. Janet Greeson, who has managed not to regain the 150 pounds she lost more than 18 years ago, Diets are not really treating the person, and so if you focus on food as the problem, you are not successful. The problem is the feelings a person associates with food.

2. Enjoy what you eat by becoming a conscious eater. This will help you select healthy and satisfying food, including some of your favorites, rather than limit you to rigid calorie-cutting and self-deprivation. Experiment. Become a student of your own behavior.

3. Exercise regularly. Physical activity is a powerful weapon in weight control for several reasons. It burns calories, it contributes to positive feelings and thus reduces the stresses and emotions that cause overeating, and it restores a consciousness of the body, which overweight people tend to lose. Exercise allows you to reclaim yourself physically and thereby strengthens you motivation to achieve and maintain healthy weight.

4. Create a support system. This can come from family, friends and/or a support group. Joining a structured weight loss program like Weight Watchers can be invaluable. Such a program provides you with a caring environment and people who both understand and share your struggle with overeating. They help you to become more honest about your eating habits and when you feel you may be slipping, they are there to help.

Remember: We are more than what we eat, but what we eat can help us to become less and therefore more of what we want to be.

Richard Helfant, MD is a Harvard-trained cardiologist. Courageous Confrontations, Dr. Helfant's latest work, is about how life-threatening illnesses transformed patients' outlooks on life, often resulting in significant weight loss.

Essential Oils Shown to Alleviate Sypmtoms Of Irritable Bowel Syndrome

In an article published in the Journal of Gastroenterology in 1997** entitled:

Enteric-coated peppermint-oil capsules in the treatment of irritable bowel syndrome: a prospective, randomized trial

researchers Liu JH, Chen GH, Yeh HZ, Huang CK, Poon SK from the Department of Internal Medicine, Taichung Veterans General Hospital, Taiwan reported interesting and encouraging results of the effects of the essential oils of peppermint in the treatment of Irritable bowel syndrome or IBS.

According to Wikepedia*** IBS is:

A functional bowel disorder characterized by abdominal pain and changes in bowel habits that is not associated with any abnormalities on routine clinical testing, and

IBS ?is fairly common and makes up 20-50% of visits to gastroenterologists.

The prognosis for patients with IBS is not fatal nor does it lead to the development of other serious bowel diseases.

However it is associated with chronic pain, discomfort, and other symptoms, work absenteeism, depression, social phobias, and other negative life effects. Often the symptoms appear to have or are exacerbated by emotional life stresses that then manifest in part in physical form.

For individuals with this problem it can become quite frustrating to live with a problem that can so readily cramp one's goals and dreams.

In the quoted study the researchers shed some light on a solution that is not only simple; it is in my view empowering and all with next to none of the side-effects seen with common pharmaceutical agents.

Here is a summary of their study;

They did a well designed (i.e. a prospective, randomized, double-blind, placebo-controlled) clinical study with 110 subjects from an outpatient clinic.

To the experimental group they gave an enteric coated (i.e. in a capsule that would prevent the oil form irritating the upper gastrointestinal tract i.e. mouth, esophagus, and stomach) dosage of peppermint oil that was allowed to reach the large bowel where the problem was without degradation.

The control group received a placebo capsule.

Each group received their treatment 3 to 4 times a day about 30 minutes before meals for 1 month.

At the end of the study they found that:

1) Forty-one patients in the peppermint oil group (79%) experienced an alleviation of the severity of abdominal pain (29 were pain-free), compared to 21 patients (43%) with reduced pain (4 were pain-free in the control group.

2) Forty three in the peppermint oil group (83%) had less abdominal distension compared to 14 (29%) with reduced distension in the control group.

3) Forty three in the peppermint group (83%) had reduced stool frequency compared to 16 (32%) with reduced stool frequency.

4) Finally in the peppermint oil group they found that thirty eight in the peppermint group (73%) had fewer borborygmi (i.e. stomach growling sounds) and 11 (22%) with less flatulence.

Only one patient in the peppermint oil group has some upper gastrointestinal irritation as a result of chewing the capsule and releasing the oil.

The study reached a statistical significance of p

Herbs for Acne Are you Serious?

I can?t think of anything worse than a face full of sore, irritating and unsightly spots. I not only suffered as an adolescent but I?ve been cursed with reoccurring acne as an adult too. There are people who have it a lot worse than I do and there are also those that have it no more but have been left with terrible acne scars as a reminder. Having said that, this does little to comfort me when I suddenly flare up with a fresh outbreak. If you suffer from acne you?ll know what I mean.

Unfortunately, acne continues to baffle all of us including those in the medical profession. The real causes of acne are unknown but many have logical theories.

You know what, I must have tried every cream, lotion, potion and cocktail of modern acne medicine in an attempt to combat this truly awful skin condition. The ones that worked the best often left me with dryness of skin, inflammation and irritation that just replaced an old problem with a new complaint.

I can remember reading an article about using herbs for acne. When I fist saw I thought herbs for acne sounded like a pretty ridiculous claim, but as I?m always open for new ideas and suggestions, I?m prepared to give anything a shot once and who knows, maybe the cure for the universal pimple may just lie in herbal remedies, so I continued to read up on herbs for acne.

I actually found out that using a herbal cure to treat certain medical conditions has been around for many hundreds if not thousands of years in certain parts of the world, and none more so than China. I also discovered that Chinese herbs are used in all manner of treatments for today?s ailments. Having said that, you?ll not get any help from your local quack for such treatments which is why this is not commonplace knowledge. Therefore, I wouldn?t recommend going to see you physician and requesting he prescribe herbs for acne as you?re likely to be escorted out of the practice for wasting his time.

In order find any real solution to the acne problem, we must first understand what that problem is. Many believe that acne is caused by heat and dampness, and I must admit, I do tend to flare up more during the hot and humid simmer months. The herbs for acne that arise out of the heat and dampness theory seek to address these two causes for outbreaks. This theory comes from a Chinese traditional practice.

I learnt that in Chinese theory, heat does not refer to temperature as we would initially assume which puts my theory about hot summers to rest! They believe that heat is related with 1. Over stimulation, 2. Over exertion, and 3. Inflammation. Each of these three elements is closely related to heat. An inflamed area of skin usually feels warm to the touch. Over stimulation and over exertion, including friction, are sources of heat. You feel the burn when you exercise. The Chinese medical herbs for acne treat heat in these forms. Sound like a pretty clever theory to me.

There?s also another aspect in the Chinese theory behind spots and that is dampness. This factor refers to our Western perceptive of dampness in relation to fluids. Surplus water, swelling and inflammation associated with breakouts are addressed with Chinese herbs for acne. In the middle of the dampness problems is improper digestion, which seems to be a common thread among different theories about the causes of acne although this is denied as poppycock by the medical profession.

Finally, another interesting theory is that acne breakouts lies in hormones and this is sometimes addressed by western doctors with certain drugs.

Another interesting relationship between the Chinese theory of heat and dampness and other theories of the source for acne breakouts lies in hormones. The heat theory suggests that overactive hormones are an element that can add to the heat factor. So, these herbs for acne are supposed to help an individual balance his or her hormones internally, leading to cool, clear skin. This all sounds fantastic and theory doesn?t it.

When it comes to Chinese herbs for acne, just think dry and cool. Come to think about it, cool, dry skin is usually clear. Hmm! Maybe there?s a herbal acne cure out there for us after all?

Andy Maingam is a expert publisher and webmaster. He?s recently researched and written some articles on alternative and ancient cures for modern day ailments. You can view some of his more recent writings at Oriental Cures where he includes a piece on the common cold amongst other things

Yoga Instruction How to Find the Right Yoga Teacher for You

In order to find a quality yoga instructor, you need to know what to look for. Since there is no universal certification program for yoga teachers, not all of them are created equal as you can see by the following example.

I had been practicing yoga in my home for a while when I decided to take some classes at a local center. I had been using a variety of yoga videos and DVDs that were taught by senior instructors with impeccable form, so I expected the same quality of yoga instruction when I arrived at this class. Unfortunately, it wasn?t the case.

The teacher who taught the class was sloppy in her style as she moved through the poses and it seemed more as if she were doing her own practice, rather than leading the class. She never came around and adjusted the alignment of any of the students, which really annoyed me because that was the main reason I decided to attend the class. Additionally, she was facing one way and the students were facing the opposite way, so it was very difficult to see what she was doing. Needless to say, I wasn?t impressed.

I am optimistic by nature so the next morning, I took another class at the same center, but this time there was a different teacher leading the practice. Her style was more of what I was looking for. Her execution of the positions was excellent. She showed the students how to do the pose and then she got up and checked the alignment of the students and made necessary adjustments. She brought attention to those students who did a pose particularly well, and she encouraged others to go a little deeper. I was very happy with the teacher, and even though the class did not fit my schedule particularly well, I attended it on a regular basis.

Although my initial endeavor into the world of taking yoga classes was somewhat hit or miss, by asking certain questions and checking some details, you have a better chance of finding the right yoga instructor for you.

Here are some things to consider.

Decide what your goals are for your yoga practice.
Do you want to practice yoga to relieve stress, heal from an injury, or gain strength and flexibility? If a center offers yoga that is very fast paced and very physically challenging, it probably won?t be the right match for you if you want to learn how to relax.

What style of yoga interests you? Make sure that the center offers that particular style.
Are you interested in a certain level of yoga instruction? If you are a beginner, you probably don?t want to take a class that lumps all levels together. You also don?t want a class that is too advanced where you have a greater chance of feeling discouraged because you can?t keep up with the other students, or worse, you could get injured. You want a class where the instructor takes ample time to explain the postures and also helps students achieve the correct alignment.

Ask about the teacher?s level experience
Find out how many years the teacher has been practicing yoga and how long he has been teaching. With my experience with the two yoga teachers, I found out that the one that didn?t impress me had just become a teacher, while the one I liked had been teaching for quite some time.

Ask about how many hours of training he has received. Although there is no universal yoga teacher certification, many quality studios require that their instructors complete a minimum number of training hours before they are allowed to teach. If the instructor has 200 or more hours of training, there is a good chance that he has solid skills to work with.

Does the instructor know the benefits and contraindications of each pose? Can he offer modifications for students who have physical limitations? You want a teacher who can provide information about how each pose relates to your unique physical condition.

Also, find out if the teacher has specific training in basic anatomy. I cannot emphasize this point strongly enough. When I was in my early twenties, I took a gymnastics class which was taught by an instructor who had no training in anatomy. Each week he stretched my body in a position that caused me a great deal of pain. If he knew about body mechanics and physiology he never would never used that stretch, because it is almost guaranteed to cause injury. The end result for me was years of pain and permanent injury. If the teacher is not trained in anatomy run, don?t walk, out of the class.

What is the teacher?s personal style?
In order for you to get the most out of yoga, you have to feel comfortable with the teacher. Is the teacher friendly, encouraging, and supportive? Does she treat students and others with respect?

Yoga is intensely personal so it is critical that you like and trust the teacher. She will be touching your body to adjust your alignment, so you need to feel totally safe with her. A good instructor will make the class a secure and peaceful experience for students.

How clean is the studio?
As you look around, do you notice dust or dirt? Is there a musty or sweaty odor? A yoga class encourages you to practice barefoot and breathe deeply. It is very difficult to get the most from your yoga instruction if you are worried about contracting a disease from an unclean studio.

How does the teacher handle your personal beliefs?
A good yoga teacher does not impose her personal beliefs on students. Yoga is not a religion. You should be able to practice any religion, or none at all, and still feel comfortable in the class. You also should not be required to eat or act a certain way to be considered acceptable to the teacher.

Yoga promotes freedom, so you should not be held bondage to someone else?s beliefs. You should be free to live whichever way is right for you.

Quality yoga instruction can be very important for you in your yoga journey. By keeping these ideas in mind when you search for a yoga teacher, you are very likely to find the one that is just right for you.

Della Menechella is a yoga and fitness enthusiast who has been involved in fitness for over thirty years. Here website http://www.beauty-fitness-yoga-source.com/ is filled with practical information about how you can make yoga and fitness a positive part of your life.