Introduction

There's music for every mood. It is a form of expression that crosses all boundaries of communication, cultures, ages and is just as appealing to the common man as much as it is to the upper classes as well.

Whether it was Michael Jackson (RIP!) who broke through to an enthralled audience in Russia when the Cold War ended or Frank Zappa who became an icon for the Czechoslovakia, music plays a very important in bringing people together.

War and politics, on the other hand, is a different story… but I digress!

Music plays a great role in exercise as well, and has been in use for both weight lifting as well as cardio workouts. For most folks who pump iron, rock seems to be the popular choice (at least for me, it does!) while dance music seems to work for those who are into the cardio form of exercise.

But before that, let's look at what cardio exercise is all about (perhaps, just a reminder!).

Cardiovascular Exercise

When one refers to cardiovascular exercise, it merely means that oxygen is required to perform the exercise that normally require one to use their lungs to full capacity, so as to obtain enough energy for activities that are of a longer duration than weight lifting exercise which require short bursts of energy.

Some of these activities include using treadmill, stationary cycle, stair climbing, indoor rower and the stair master if you are working out indoors. When it comes to performing cardiovascular exercise outdoors, some of the activities include jogging, cycling, inline skating, cross country skiing and even nordic walking as well among a plethora of outdoor activities that require you to be active for long periods of time.

Most of these activities whether indoors or outdoors are performed at moderate levels of intensity for extended periods of time.

And if you didn't know whether music was used for cardio exercise, the 80s had people setting off on a jog with their walkmans until now, where the iPod has become the preferred choice.

But does it work? And where can I find cardio workouts videos?

If you look at various music videos that have been sold while having a fitness expert completing each part of his/ her routine, you would notice that the tempo of the music used varies, and is moderated according to the type of exercise that is being demonstrated.

And one can either find these cardio workouts in either the form of audio or video over the internet in the form of videos on Youtube that are uploaded by fitness experts. However,  if you are in the United States where the issue of copyright looms large since the Napster incident involving Metallica one should be careful of accessing mp3s or videos through torrents or P2P sites even though they are available in abundance.

Amazon also offers some amazing cardio videos amongst a plethora of other sites, and if one is interested, they can even get some of these videos at discounts as well while also getting detailed accounts of how good the users who have already bought them, think they really are.

In Closing

Music works as a real booster for those who would like to perform cardiovascular workouts regularly. You'll want to workout once you hear the music, even if you aren't in the mood! Try it, and you'll see!

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As soon as a lot of us think about going on a diet for weight loss, we start thinking about all of the delicious foods we are going to have to miss out on while on the diet.

You know, this doesn't have to be the case. You can still lose weight eating whatever you want, as long as you learn how to do it in moderation, eat healthy foods and exercise as well. In fact, this can be one of the quickest ways to lose weight, and one of the healthiest ways.

Binging Destroys Diets

How many times have you been on a diet and have given up your favorite foods, only to end up ditching the diet and going on a wild binge, eating all of the so-called no-nos?

This doesn't have to happen if you continue eating everything you like while dieting. No, this does not mean that you can live on French fries and hamburgers, but you can indulge in these treats now and again if you do it right.

Many diets are extremely restrictive, and do not allow any sort of deviation from the plan, which means absolutely no junk food. And, as we all know, this just doesn't work for most people.

Instead of following a strict diet, start following a healthy eating plan, and enjoy your treats, but cut back on how often you have them, and on the portions.

For example, if you really love going out for a good burger, go ahead and enjoy it. But, instead of getting a platter, which is absolutely loaded with fat, carbohydrates and calories, opt instead for just the burger and have a salad as your side dish.

Delicious Snack Substitutions that Don't Taste Like Diet Food

A lot of us love to eat junk food, which is a diet no-no. We all love potato chips with dip, which is incredibly fattening. But, you can still enjoy a crunchy, salty snack with a delicious home-made, low-fat dip that is just as tasty as the dips that are so loaded with calories. Instead of potato chips, which you can still enjoy in small amounts once in a while, try using nacho or pita chips instead.

And for your dip, mix three parts of light cream cheese with one part of your favorite low-calorie salad dressing (Caesar or ranch work great for this) for a delicious dressing that is loaded with protein and low in fat and calories.

Weight loss doesn't have to be an uphill battle, as long as you eat healthy foods, exercise and enjoy your favorite treats now and again. Just remember to enjoy them in moderation, and you will soon see the weight falling off.

Article written by Donna Ferris of Ultimate Fitness Gear, your top source for the Shaun t Insanity Workout program. www.getinsanity.com

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Introduction

I've spent the last two days listening to Clint Eastwood's 'tired' voice in the song  'Gran Torino', the title track from his 2008 movie with the same name, and can't seem to get enough. Can't seem to get enough. I'm listening to it at this moment…

Jamie Cullum's voice haunts me in my sleep while it helps me draw parallels to the movie that has captured my imagination in such a way that I'm left with has no option but to recognize what an icon the man (Clint Eastwood) is and will remain…

While this man's work has spanned over five decades, any movie buff should find it hard to choose between Clint the Director or Clint the Actor. While film critics continue to give the man his due for the cinema he has produced or directed or acted in, this conundrum becomes more and more apparent to most people who idolize the man…

Exercise & Diet

At an entirely different level, diet and exercise has been the subject of conversation among several health specialists. Which one plays a larger role in regulating human health, and in losing weight?

Apart from the obvious conclusion that both are important in order to live a long and healthy life, the absence of maintaining a diet or exercise does have its own impact on the individual.

But to what extent? Perhaps the answer to that lies in the importance that doctors, therapists and other health professionals have been giving to 'dieting'.

In order to fully understand the extent up to which the body does benefits in the absence of either dieting or exercise, let's review each instance in two case studies as written below.

Case Study #1: Diet without exercise

Let's say you are well and truly employed, and put in about 40 hours a week. It wouldn't be wrong to assume that working out after a long hard at work isn't necessarily the first thing that people think of but there is the general exception. Studies have shown that people who hit the gym after works tend to lose interest in working out, and begin to make excuses for themselves regardless of the amount they have paid in gym fees.

However, if one does watch the food he eats by following a diet according to the 'food pyramid' or has a recommended dietician to show him what to do, then the number of calories that is required on a daily basis is kept under control. The average number of calories permissible for men is about 400 to 600 and 200 to 300 for women.

Studies have shown that this prevent you from gaining weight, and in the long term helps you shed some weight as well. Yes, and even without exercise…

Case Study #2: Exercising with watching your diet

The recommended number of minutes that one must spend every week in exercise is about 150 minutes, and let's say this recommended amount is followed by individuals who fall into this category.

On the other hand, if the person stuffs himself with food that is way over the recommended limit of calories everyday, the number of calories lost in exercising pales in comparison to the amount of calories gained when eating fatty foods.

That is why most fitness experts say that you can 'never out-train your diet'… Period.

This video lays it out simply enough: watch?v=UQbuzsY_34Q

In Closing

If you want to look great, and you are just starting to train at whatever level of fitness, remember that you should first straighten out your eating habits before you move on to finding a suitable workout routine. Or else, it will an 'exercise' in futility… and as for dilemma about Clint, it's hands down… Clint the Director!

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Did you know that reducing inches in your waist is more important than weight loss? The fat around your abdomen is commonly referred to as visceral fat.

The waistline is important because there are many health problems associated with people who have larger measurements around the waistline. Some of these health problems include, type 2 diabetes, metabolic syndrome, stroke, heart disease, sleep apnea and various types of cancer.

How to Minimize Visceral Fat

In order to minimize visceral fat you must enact a strategic plan to reduce inches around the waistline. In order to combat visceral fat you must:

• Reduce intake of unhealthy foods
• Increase physical activity
• Reduce stress
• Get adequate sleep

Eliminate Unhealthy Carbohydrates

These include white foods such a potatoes, white rice, white bread, white sugar and white pasta. Replace these foods with healthier carbohydrates, such as vegetables, beans, legumes and whole grains.

Increase Physical Activity

Although you have probably heard it a million times before, the only way to effectively lose weight and keep it off is to exercise. If you live a sedentary lifestyle, visceral fat will have a tendency to accumulate.

• Walk away the inches on your waistline. Invest in a pedometer. Set a goal for yourself to walk 10,000 steps a day.
• You also will want to incorporate some sort of strength training exercise to your weekly fitness routines.

Reduce Stress in Your Life

Stress is a part of everyday life, but too much stress is detrimental to not only mental health, but physical health as well. Remember to choose your battles wisely, and don’t stress over every little thing.

Practicing stress management techniques helps to equalize hormones and maintain blood sugar levels. It also helps to decrease appetite and helps you prevent from adding inches to your waistline.

Get an Adequate Amount of Sleep

By sleeping at least seven hours every night, this helps to keep sugar levels and hormone levels balanced. It also helps to stabilize mood and prevent hunger cravings.

Visceral Fat Loss

In order to be successful at visceral fat loss a lifestyle change is in order. Change your intake of unhealthy foods, increase physical activity, practice stress management techniques and allow yourself enough time to sleep at least seven hours a night. When you follow these guidelines, visceral fat loss will be made easier. Your overall mentality and physical state of mind will be in optimal states as well.

This is a guest post by Lisa Roberts. Lisa co-writes a popular weight loss site that is aimed at teaching people how to lose weight quickly and keep it off.

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Introduction

It was about a year ago that a friend pulled me into a 'Landmark Forum' to find the secret to living a fulfilled life. Three painful days later, I emerged as if a new man seemingly fortified with the knowledge by which one can live a happy life. And I have to admit that there was nothing much to discover as compared to the hype and fuss.

One aspect of the Landmark Forum emphasizes the extent to which people go to 'look good', meaning , put on a front.

Although, that observation was eye-opening, the fact that people will do anything to portray a sense of confidence from changing their appearance to the way they behave, reveals a degree of inauthenticity that is present in all of us. A quality that is here to stay…

A Case of Bigger ain't Better?

Yes, everyone wants to look fit… don't we? To create the right impressions… to look good… so what?

However not all reasons stem from the desire of 'looking good' but also from the direct correlation between the fat in your body and your level of physical fitness. Meaning to say, more fat means more risks of diseases and vice-versa…

Body Fat – Techniques & Formulas

Several recommendations have been made as to what the ideal body fat percentages should, and the values lie in a range anywhere between 2% to 24% for men and 10% to 31% for women. Values below and above the consecutive upper and lower limits are said to cause both physical and psychological issues in both men and women.

Yet one is for sure: you cannot determine the exact body weight of an individual, however there are techniques that are being to give us an accurate reading. And the ones we discuss here will start with the most unreliable ones to the best that is known to experts today.

1. Height-Weight Table

This method using someone's genius to tell what your ideal weight should be according to your height while also providing you with body frame sizes as well BUT it cannot tell you what your body fat percentage is. An unreliable weight to say the least!

2. Body Mass Index

This method employs both the calculation of you height and weight using the formula, BMI = Weight in kgs * Height ^ 2 (squared) in meters.

Note: You'll have to divide the weight in pounds by 2.2046 and then use the formula

The answer is then evaluated against a table that tells you whether your BMI is ideal or you face a health risk or not. Simple to use BUT it does not calculate body fat!

3.  Skinfold measurements

For this method, all you need are body fat calipers, and the right locations to use these calipers on, the results of which will calculate the accurate body fat percentage. Just remember to consult an experienced examiner while also choosing the right equation to calculate the body fat percentage!

4. Bioelectrical Impedance Analysis

This method uses body fat scales that can measure the body fat percentage accurately (better than the aforementioned calipers) not unless the equation used to program the scale is not right for you.

5. Hydrostatic weighing

Finally, the best of them all. Underwater weighing. Yes, based on the chap who ran naked and shouted 'Eureka' in understanding buoyancy, Archimedes himself! How it works is that the examiner measures your body density, by checking how much water you displace from the tank filled with water. After which, an equation is used to calculate body fat from the bone density value that has been found. However, it is not common to find such a unit anywhere and if that's not enough, is expensive too! But this is the best way to measure body fat…

In Closing

Perhaps just as Archimedes learned that the human body is buoyant, perhaps it isn't wrong to say that perhaps in life one must be able to both take the troughs and crests, rather buoyantly too! And as for Landmark… no Eurekas there!

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Walking — it's the first thing we learn to do after crawling. Factor in the amount of it we've done over the course of our lives since
then, and it's clear that we're more than warranted in considering ourselves experts. Professionals, even. We are the walking gurus, and
we have the extensive track record to prove it. With this being the case, why is it when it comes to walking as an exercise, so few people
do it? Probably because we do it all the time anyway, therefore it does little to stimulate our interest.

We are an easily bored species, one that needs almost constant change in some way, shape or form. This is likely the reason why so many
people prefer elaborate workouts to something as simple as placing one foot in front of the other for an extended period of time.

To help remedy the situation, you may want to try some of the following Boredom Busters:

1. Tune-Up: One of the best ways to liven-up a workout is to listen to music. Whether it's the Rocky IV soundtrack to get you all fired up,
some hip-hop, or whatever your preferred genre is, music will help keep your feet moving.

2. Intervals: Walking is a low-intensity cardio workout, but it doesn't always have to be. To burn extra calories, and to mix things up a bit
over the course of your stroll, try picking up the pace for a minute or so every now and again. By doing so, you can burn an extra 100 calories
or so over the course of a 30-minute workout.

3. VERY Short Term Goals: Of course it's important to have long-term goals (i.e. feel healthier, lower cholesterol, lose weight, etc.), a great
way to keep you motivated through your daily walk is to have an almost immediate goal in sight. By this I mean having a goal, or even a reward,
waiting for you at the end of your walk. It could be a landmark (such as a view from the top of a hill, or your arrival to a friend's house),
but could also be something such as a hot chick whose waiting for you at her apartment.

4. Make it a Family Affair: With quality time becoming harder and harder for the modern family to find, a great solution is to use that daily walk
to serve that purpose. Because you're only walking, you'll have plenty of wind left to have discussions about school, work, and any other
topic that would before be part of typical dinner table discussion. Plus, with childhood obesity rates on the rise, bringing the kids along
may benefit them, as well.

5. Get Creative: This could mean anything from taking a different route each day, to holding a set of very light dumbells in your hands while
you walk. Not only will changes of this kind prevent you from becoming bored, they will also ensure that your fitness results do not plateau
over time.

Let's face it, walking — even hundreds of miles per week — won't exactly jack you up.  But, it is a great way to burn some extra fat and calories,
which will help uncover your hard-earned muscle from those last layers of chub.

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This is a powerful and accurate demonstration of many people's relationship with food and themselves, brought to you by none other than Goofy himself.

He certainly was ahead of his time, considering this cartoon aired in 1951.

What do you think? Are you honest with yourself when assessing your body and weight, and do you feel your addiction to food is as strong as this?

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Now, unless you have winged sandals like Roman god Mercury, increasing your stamina and speed in running is an ongoing process. Unlike the numerous 5-stepper programs which promise you increased vitality within weeks (rather characteristic of the twelve-step program in the AA format), the results obviously vary from participant to participant.

However, there are general running tips that do help regardless of whether you’re a beginner or have been running enthusiast for a while now.

So, take a look at the list of seven tips from preparation to after the training session that will contribute to your increasing your stamina and speed.

In Preparation
First Tip: Diet
It is best to run on an empty stomach, especially two to three hours after your last meal. Ensure that before you have a good high-protein breakfast and a light lunch but keep the carbohydrate-based food for after the run. In addition, drinking plenty of fluids will help you immensely. Just make sure that you keep it to sugar-free fluids 15 minutes before you start your running session.

Second Tip: Shoes and Clothes
Running Shoes are very important in order to prevent injury, so take professional help to find the right shoes that you feel comfortable in for running. No cotton socks, not unless you want blisters. Find socks designed specifically for running. As for clothes, wear whites and head-protection in summer, nylon wear to protect against wind and wet and in winter, wear thermal underwear along with cotton or wool shirts to protect you from the cold.

These tips might not seem much but if overlooked can slow you down from meeting your objective of increasing your stamina and speed, if not risk injury.

Get, Set, Go…
Tip Three: Breathing
In almost any form of exercise, breathing is a vital component in getting the results required. The difference between normal and belly breathing is that in the former your chest expands when you breathe in, but your abdomen (stomach) expands in the latter. It is considered to be a healthier and a better way to ingest oxygen (read: better performance in aerobic-related exercise such as running).

Here is one method to practice belly breathing:
1. Sit or lie comfortably, with loose garments.
2. Put one hand on your chest and one on your stomach.
3. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
4. As you inhale, feel your stomach expand with your hand. If your chest expands, focus on breathing with your diaphragm.
5. Slowly exhale through pursed lips to regulate the release of air.
6. Rest and repeat.

Tip Four: High Intensity Interval Training
It has been medically proved that when you run alternatively in short bursts and then slow down in a simple ratio of 2:1 [meaning 2 minutes of slow running and 1 minute of sprinting alternatively] for about 15-30 minutes, you burn more calories (and lose more weight) as compared to running at a constant pace for 30 minutes or so.

An excellent way to build speed and stamina!

Tip Five: Hill/ Staircase Running
Another effective method is to run up stairs or up a hill (if there’s one around). In running up a set of stairs burns twice the amount of calories that you would burn normally. There are variations with this form of exercise as it can range from walking to running with weights above your shoulder.

This tip has worked for me!

After the Training Session
Tip Six: Maintaining a training diary
Progress always gives you motivation to accomplish greater levels of fitness. Emphasize on highlights of the workout by comparing your performance to previous training sessions. Also make an attempt to be as detailed while observing time, body response to specific workouts and other factors that indicate improvement.

Tip Seven: Rest
It is vital to rest so that your body can recover from the workout. Please don’t try to strain yourself as it could result in injury yet also remember to be creative in structuring your workouts so that you don’t get bored either. If during your running session, you are able to talk to yourself or a running partner, then that is the right level of exercise for your body. It is important to also constantly drink water or other fluids that contain electrolytes to maintain the water levels in the body as well.

In summary, these seven tips should help you steadily improve your speed and stamina if not overlooked, and carried out correctly. And more importantly, in wanting to achieve perfection… remember that the race to perfection has no finish line.

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Introduction
Anorexia is not necessarily a gender thing. Er… what I mean is that this desire to lose weight (and look thinner) is not necessarily restricted to women.

This was brought home in watching the movie ‘Seabiscuit’, with Tobey Maguire playing the role of a jockey. And man, they hardly eat anything!

Even if they do, they vomit it out in the morning just before race time. It’s bizarre how much sacrifice these jockeys have to make in order to receive the highest honors and prize money in horse racing.

You might ask why?

Well, it’s because putting on even two or three kilos can have a big impact on the results of a 1000 meters race (forget 1600 meters), and of course you don’t want to let the gambling folks down. Or else anarchy and the death threats follow…

And then, of course, you have fashion models who are obsessed with losing weight to maintain that fit look, so that they can look their best all the time. And to me, that’s just too much work but that’s just me!

These are two examples where anorexia can take on obsessive-compulsive proportions despite justifiable reasons, and that’s where the danger lies. It’s bizarre how people are so negative about who they are… based on the centerfold picture of a woman in a magazine! And this is consistent amongst women with a junkie-like approach to these stupid women’s magazines that only makes them drown themselves in self-loathing.

But whatever makes you happy, really…

The bottom line being if you want to slim down for the sake of being (or looking) healthy, moderation is possible but not when you want to please other people. A healthy dose of realism with a positive attitude will take you a long way in achieving these goals in health and fitness. And that’s when these ads which go ‘Lose weight in Seven days’ will lose appeal… and you’ll go the tried and tested [Read: longer] way that has no shortcuts!
Yet if it means that much to you, let’s look at a couple of (tried & tested, though) tips that will help look thinner:

Tips to Look Thinner
1. Stand tall, elongate your neck and square your shoulders. Yes, and remember to breathe deeply.
2. Pick clothes based on whether you are heavier at the top or bottom and of course, if you’re not so curvy. Just make sure that they fit comfortably.
3. Accessories and make-up will help take the attention away from the fat areas in the case of women. In the case of men, good luck with all that! Hehe.
4. Exercise for at least 2-3 days in a week for at least 30 to 60 minutes, but most importantly watch what you eat. If you eat a lot of junk food, don’t stop all at once. Make a list of all the crap and eliminate two items every week.
5. And the biggest tip of them all: If there are negatives, there are some POSITIVES about your body too. FOCUS on them!

In Closing
To be honest, if we aren’t happy with who we are now, we never will be happy regardless of what we achieve in losing weight or in any other area of our lives. So be good to yourself because no one else will, for it is only the people who are friends to themselves that find friends everywhere too.

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