http://www.fitnessupplies.com  After years of jogging and through trial and error, I found out the best way to jog and prevent injuries

Find the best shoe that fits your foot. The key here is finding the best shoe for you. I have talked to a lot of people and they tell me that this is a great shoe or that one is, but when I try the shoe out it doesn’t work for me. Almost always I can tell right away if the shoe will work or not. Remember everybody is built different so when buying a running or walking shoe, find out what type of foot you have first. A great way to do this is, with a bare foot wet the bottom of your foot and then step on a piece of paper. This will tell you if you have a foot will very little arch medium arch or a high arch. Now when you want to buy that pair of running or walking shoes you can look for a pair that fit your style of feet.

No. 2

Change your running or walking pattern. Running or walking the same routine every time also causes injuries. When we run or walk outside our pavement or surface we are on is never even or perfectly flat. I found a route to jog on and loved everything about it but for some reason my right knee started bothering me after a couple of times jogging on it. I thought what was different about that route compared to the other routes I jog on. The thing that was different was, it had a slight slope to it and that was what caused the pain in my right knee. So I jogged the opposite way the next time and now I alternate every time I run.

No.3

If you have been out of fitness for awhile, getting back into the fitness routine is a slow process. Our bodies are not used to the work out you are going to start doing. That is why we start out slow and gradually increase your work outs as you begin to get your body use to the routine. For everybody that is different. Like I said before, our bodies are all different and everybody responds different. Get a feel of how your first couple work outs go and gradually add more from there. In no time you will be surprised how fast your body responds to adding a few more minutes to your work out. I found out that I feel a lot better and have more energy when I work out.

Fitness Tips Part 2

One of my favorite work outs is my Cross Country Ski Machine. Cross Country Ski Machines gives you a variety of work outs. They come with different settings for resistance to make it easy or hard. You can also change the difficulty level of the ski machine. A lot of them come with different inclines. I set mine at level 2 so I am going up hill throughout my work out. Great for the hamstrings and gluteus maximus which is a problem area for a lot of people. So if you are one of those with not a lot of time, try the Cross Country Ski Machine and you will watch the inches melt away.

No. 1

A lot of my days in my busy schedule I have only a little amount of time to get my work out in. When that day comes along I work out on my Cross Country Ski Machine. It is one work out that works everything at one time and I get the most out of my work out. A lot of people tell me that it is hard to use and get the coordination down.

No. 2

Start out with just using the skis and hold on to the pegs and not use your arms until you get comfortable with that. Once you get that down start with just one arm swinging at your side as you ski. When that feels comfortable, hold on to the handles and start skiing. It takes some time to get use to, but when you do it is like riding a bike. You will find out that when you first start using your ski machine that if you make it 5 minutes you are doing good. But if you keep at it you will be up to 20 minutes in no time. This is my favorite work out for someone with not a lot of time. 20 minutes is that amount of time I go on my ski machine and it doesn’t take up a lot of my day, but I still get a great work out.

Fitness Tips Part 3

People don't think pets and fitness go together. But have you looked around your neighborhood lately? I bet almost on every block on a given time, someone is walking a pet. I have talked to a lot of people and they tell me that if it wasn't for their pets, they wouldn't get any exercise at all. I have a dog named Gunner that went with me whenever I went jogging. There were days I didn't really want to go but if it wasn't for Gunner I wouldn't of. But if Gunner did not get his exercise, he would be full of all kinds of energy and would not sit still in the house. By taking him out for a walk or run would settle him down and give me the exercise I needed for the day. So if you need another reason to exercise take your pet for a walk or run.

If you are thinking of an effective but less expensive exercise plan to incorporate with your present weight loss program, you can try walking. Walking is great for shedding off those unwanted fats and building muscles as long as you do it regularly and properly. I will show you how you can burn calories through walking and how you can start a walking program primarily for weight loss.
You need to be always on the move to lose weight. Walking daily for 30 minutes to an hour at a moderate speed can burn fat and build muscles to improve your body metabolism. If you do this regularly you will not only lose weight but also reduce your risk of getting breast cancer, colon cancer, heart disease, stroke, arthritis and diabetes.
Your weight is determined by the number of calories you burn each day as against the number of these calories you take in every day. To give you an example, one pound of fat has 3500 calories. If you want to lose one pound in one week you need to burn 3500 more calories than what you ate that week.

Your present weight multiplied by the distance you walk is equal to the energy used when you are walking. If you can walk one mile in 13 minutes or less it means that you are able to burn more calories per mile which is good for your weight loss efforts. For those who are just starting to walk, it is best to work on gaining distance first before working on your walking speed.

Before embarking on your walking program for weight loss, I suggest that you first consult with your physician. You need to see him for a check-up especially if you have not been physically active for a year or so, if you are 65 years or over and have not been exercising, if you have a history of heart disease, if you have high blood pressure or hypertensive, if you feel weak and experience dizzy spells, if you are diabetic, if you are pregnant, and if you experience chest pains when doing an activity.

The next thing that you should prepare for is your walking outfit which should be comfortable enough when you walk for weight loss. If the weather is cold, you need to have 2 or more layers of clothing that you can remove as the weather gets warm while you are walking and can wear it back when it gets cold again.

If you’re one person who sweats a lot while walking, you can invest in a polypropylene shirt to keep the sweat away from your body.
However, if you do not sweat a lot while walking, you may wear a light jacket, a light sweatshirt or a simple t-shirt is fine. You may also wear a polar fleece or wool in cooler climates. You should use wear socks made of special fibers which can prevent blisters by keeping your feet dry.

Other essentials for your walking for weight loss program is a hat, a pair of sunglasses, and a sunscreen. Other important things to carry in your pocket are car keys and a light purse. You can also carry water that you can put in your hip pack if you intend to walk for more than an hour and there is no water along the way.

Lastly, you need to have a good pair of walking shoes that fit you well. They should be one size or one half size bigger than your formal shoes to give room for your feet to expand while walking.
They should also be flexible to allow your feet to roll, bend and twist as you walk.

To start a great walking program log on to http://41dbac2pkqrh4ubpb8n7sf2we1.hop.clickbank.net/?tid=M96RDXLV

http://www.fitnessupplies.com  

Eating healthy is a great way to control your weight and still enjoy the foods you eat.

Six Tips to Help You Control Your Portions to Eat Healthy

"Most people spend more time and energy going around problems than in trying to solve them." -- Henry Ford


I sat down to a plate of pasta and vegetables the other day. The plate was over 10 inches in diameter, lots of room for lots of food. I filled it up.

What if I had an entire set of tableware that would allow me to control portion sizes. Would it work or would it be a waste of time.

Would I eat less cereal if I had a smaller bowl with a portion size marking?
Would I eat less pasta if I used a plate that was 6 inches in diameter or was marked with a circular border to measure the amount?
Would I eat less meat a clear way to visualize the proper portion size?

Well, researcher at Cornell University hosted an ice cream social. Participants were randomly given a large bowl or a small one. They were also handed a small or large spoon. The results? Those who used the larger bowl ate just over 30% more than those who used the smaller bowl. Also, those who received a larger spoon served themselves 15% more ice cream than those who used the small spoons.

Portion size control through the use of smaller eating utensils does work. Here are some practical tips to help you cut back on excess calories:

1. Purchase snacks in single serving size.
2. Learn how to visualize the proper portion sizes for vegetables, fruits, meats, fish, peanut butter and others.
3. Share a dessert.
4. Put aside half of that restaurant meal and have it packed by the waiter before you begin eating.
5. For those foods you tend to overeat, portion out snack-sized plastic baggies with the standard portion sizes.
6. Never eat out of the package.

NOTE: Be aware of emotionally driven eating and follow the above.

THE BEST VISUAL GUIDES FOR PORTION SIZES:

fish (3 oz) = checkbook size (175 calories)
chicken breast (3 oz) = deck of playing cards (94 calories)
pasta (cooked 1/2 cup) = golf ball size
orange (1 cup) = tennis ball (65 calories)
butter (1 tsp) = a scrabble tile (67 calories)
dinner roll = a yo-yo (85 calories)
potato = a computer mouse (130 calories)
brown rice (1/2 cup) = an ice cream scoop (110 calories)
beef (3 oz) = bar of soap (140 calories)
peanut butter (1 tsp.) = one die (100 calories)
hamburger = (3 oz) = a mayo jar lid (250 calories)

On page 185 of Lt. Col. Bob Weinstein’s book, Weight Loss - Twenty Pounds in Ten Weeks - Move It to Lose It, you will find a handy serving size overview. On pages, 178 - 181 you will find 1,200 calorie and 1,600 calorie menus as a guide to customize to your eating lifestyle.