Fitness questions and answers

If you really want to walk and do not have access to outdoor, you can do it at your home. if you do not have space to walk at your home you walk on the spot. On the spot walking might effect your bone or nect. You can stand 1 feet distance from the walk. strech you arm to support you body against wall and walk for 10 mins and increase it to 15 mins. You need to wear sports shoes and stand on mat to avoid injuries.

Daily 10 mins of pranayama or breathing exercise you can do to keep yourself relaxed.

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I am a beautician and a student doing diploma in dietics, so being physically fit is really important to me. Here's what I do to keep myself fit:

• Daily I wake up early in the morning, drink 2 glasses of water and do pranayam (breathing exercises) for half an hour.

• Then after a break of few minutes, I drink 1 glass of warm lemon water (without sugar) and go on walk for 15-20 minutes. Sometimes when I don’t feel like going out for a walk (especially during rainy season), I do rope skipping.

• I don’t have to make any special efforts to look after my diet. Actually I don’t like sweets, oily & junk foods, so I have them on special occasions only where I don’t have any other option. And top of that, I am a pure vegetarian and I have lots of veggies in my daily diet which helps me staying fit.

I don't have any fitness exercising machine in my home as I am happy with my daily naturally staying fit ways.

Some easy ways to keep fit for them who don’t have easy access to a park or gym are:

Diet

• Daily have lots of fresh vegetable salads and fruits.

• Drink 1-2 glass fruit juice daily.

• If somebody wants to lose weight, eating whole fruit helps more than drinking juice, so have lots of fruits.

• Avoid excess intake of junk, friend & oily food and coffee/tea.

Exercises

• If they know yoga/pranayam, they can practice it at home daily. Or, if one is not confident that they are doing right, they can join yoga/pranayam class available in their area. Then, after completing it, they can start practicing it at home or continue going to the classes.

• Simple exercises like dancing and rope skipping are also very helpful in being fit and they can be done at home.

• Always take stairs instead of lift if possible.

Sleep

• Almost everybody has heard the quote, “Early to bed and early to rise…” and I agree with it 100%. It helps a lot in keeping fit by making us feel fresh and be active whole day. So, follow this quote. If due to work or some other reason you aren’t able to go to bed early, you should follow the next step.

• Daily wake up at same time in the morning. Whether one wakes up early in the morning between 5 & 6 or late between 10 & 11, regularity is very important as it is very good for our body & mind.

• Daily have goodnight sleep of 7-8 hours.

These were few easy fitness tips that I know.

Lastly, I just want to say that staying fit is very important as it keeps us healthy as well as makes us feel good about ourselves.

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FIND SPACE - PRIVATE OR PUBLIC FOR EXERCISING

While purchasing a flat, I made sure that the club house had a swimming pool, TT table and a Billiards room. Also there are two parks, one public and one private. But not many women in India play. Hence you have to make do with whoever plays. A lot of people play badminton regularly. Somehow I am not a fan of this game, but many people love to play and this forms a part of their daily exercise routine and they are die hard fans.

WALK

Try and make sure that you have a rigorous walk if not everyday, on alternate days. If this becomes boring, try to pick flowers for daily pooja on the way, look for variety in daily exercise pattern. If you have a full time job and cannot make time for walking, make sure your weekends esp Sunday starts with exercising. While walking, start slow to first warm up the muscles. At the end of the walk it should be as if you are jogging. Also it is wise to stretch and and bend, touch the toes on the opposite side, lunge etc. and relax the muscles before heading home.

DO YOGA

Make time for yoga if you can. Some asanas do the wonderful job of keeping the tummy flat. And breathing exercises, increase the blood and oxygen supply to the cells. According to me, Yoga is non replaceable with any other form of exercise. Join a yoga group / practise with friends who may already be doing it / start a yoga group near the house. I read that Bipasha Basu does 108 surya namaskars to keep her body fit.

FILL WEEKENDS WITH ACTIVITY DONT LOUNGE AROUND

Plan your outings in the weekends in such a way that involves physical activity. This can be within the city itself especially during non peak hours. Either walking on the beach, if you are on the coastline or exercising in public parks. Early mornings are the best......... I even volunteer to take nephews to the zoo, museums, etc.

FIND FRIENDS TO EXERCISE WITH, IT IS FUN

The best way is to find partners/friends who want to exercise as you do. If you can do this, you can unwind and de stress as you take morning or evening walks,do yoga, play a game, etc.

EAT GREENS

Finally, all this coupled with a good diet program of eating balanced meals and keeping intake fats and sweets within limits, eating lots of veggies and fruits with the meal would go a long way in keeping one fit - physically and mentally. Good luck!

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Yes I do keep myself physically fit. Drink 2 glasses of water immediately after brushing the teeth to flush the toxins in the digestive tract. Drink a glass of milk and start my walk on treadmil. Have my breakfast, lunch, and dinner on time. Take plenty of fuirt juices whenever possible. Do household work which itself is a form of fitness regimen workingup every muscle of your body. Make sure I drink at least 8 glasses of fluid a day. Oil bath on Tuesdays and Fridays which cool down my body and removes dirt and toxins. Avoid drinking carbonated drinks, high chilli content in foods, fast foods, hotel foods. Use more of pepper instead of chilli(chilli causes gastric ulcer), drinks lots of buttermilk, tender coconut water. Use corriender leaves and seeds, curry leaves, mint leaves while cooking, perungayam (all these act as detoxifiers and stress relievers). Avoid consuming charred edges in roti, naan, paratha, etc.(harms your digestive system). Always squat on the floor to sit, eat, etc. and avoid sitting in chairs as much as possible at home(will exersice the knee joints and hip joints and prevent arthritis, gout, and exercise the muscles of hip and leg, prevents muscle wasting. gives good posture to the spine and prevent backbone related complaints.)

Walk is a very good exercise. It is said to stimulate the nerve endings in the feet which control the vital organs of the body apart from burning the calories, working up the calf and thigh muscles, improving blood and oxygen circulation.

Doing simple yogasanas at home will give excellent results, especially breathing exerise which will rejuvenate the tissues by supplying ample oxygen.

In my opinion, if a person avoids junk foods and eats natural healthy foods, does simple household work including gardening, walk a bit, drink plenty of fluids to hydrate, do some simple yogasanas and breathing exercises, maintain good posture and avoid long hours before TV and computers (will contribute to stress), there will be no need to go to gyms or parks to exercise.

There will be no obesity if garlic, ginger, and corriender seeds are included in diet.

Lots of fiber in diet and green leafy vegetables in diet will prevent all digestive disorders.

Most of the problems arise because of lazziness to strictly adhere to healthy diet. If each one of us is meticulous about our diet pattern, half the complications regarding health will resolve. Just simple exercises, walk, and good posture will alleviate the remaining half of the acquired problems related to bones, joints, and muscles. So only 100% fit body will be possessed by us ultimately if we just make sure we are meticulous in following correct diet pattern and exercise.

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Some ways to keep fit: 1.Drink Plenty of water. 8 glass limit as said before by people is a myth. Drink whenever necessary and keep hydrated.

2. Do simple chores at home: Home is a great place to begin the exercise regime. Try to clean an area of the room daily or weekly based on convenience. Household activity is an exercise though not an excuse for avoiding a work out

3. Food choice modification: Do not skip meals. Eat small meals and eat whenever hungry. Follow the food pyramid. Avoid overeating and eating at night. Eat 2 hours before sleep. Try to include more fibrous food. Avoid too much red meat and limit it to once or twice a week.

4. Stay happy: Avoid stress, sing or meditate or do things that would keep you happy. Avoid over worrying.

5. Exercise: It could include walking, swimming, exercise at gym, jogging or getting involved in a good sports activity. Unable to do ant exercise? Try brisk walking for half an hour. Swimming is also a good exercise and both are exercises of less impact.

6.Get a whole body check up: Are you older? Get health checks once every year.

For those without eat access to gym and park: 1. Walking: Walk in your neighbourhood locality before heavy traffic hours. Get friends who could encourage you to walk every day. Join the friendship group in your locality and motivate them to walk with you.

2.Avoid taking cars: Taking the public transport is agood way to get exercise and to save some money on fuel. You could get down one stop early and walk home if you are unable to find time to walk after work.

3. Get involved in a sports activity : Try to get involved in a sports activity with friends. It could be badminton game, a ball game or something of choice. Try to find time for it on weekends.

4. Cycling: Try to do cycling as it is a good exercise. You could use cycle to get to near by shop to buy things. Else, invest in a stationary exercise bike. These days it is getting cheaper. If you find it to be costly, join with friends, share money and buy one.

5.Ask the local government: Indian housing areas truly lack outdoor resedential exercise areas. Just ask the local government to set a small exercise locality in your neighbourhood. Ask for it and get it done before you cast your valuable votes to candidate of your choice.

Best wishes.

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Inspite of all hectic schedules, busy lifestyle and really having no time to take care of onesself, here are few tips we can follow to keep fit:

1. Keeep sleep timings fixed.

2. Keep meal timings fixed.

3. Have some time for relaxation or meditation.

4. Walking: Don't avoid walking. It can be walking up or down a staircase. It can also be walking in the home or workplace instead of asking other people to attend the doorbell or phonering. Walking is a simple exercise and should be done regularly. In case you do not get time for a 20 minutes walk, you can just compensate it by walking at home or workplace even while working.

5. Avoid addictions: Addiction to narcotics, alcohol and cigarette should be avoided at any cost.

Apart from this there are certain food habits which help in keeping fit:

1. Avoid fried food, take it occassionally like once in a month.

2. Avoid unnecessary spices: Very spicy food can cause acidity and other gastrointestinal problems. Also, having simple non spicy food prevents problems like Blood Pressure and anxiety.

3. Have lots of fruits: Fruits are something we can carry anywhere and don't require processing before eating. So, its a good habbit to have as much fruits as possible. They keep body free of toxins and help in digestion. Also, fruits are a good source of most of the Vitamins.

4. Hot beverages should be taken in limit: Tea/ Coffe etc should not ba taken more than 2 times a day. These things can be very harmful in the long run.

5. Excess of everything is bad: Chocolates, coldrinks, junk food etc should not be taken in excess. In fact try and avoid these things as far as you can.

6. Drink lots of water: One should drink a lot of water. Avoid very cold water or hot water. As far as possible, take water at room temperature. Less intake of water can cause dehydration and kidney problems in long term.

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Here are few Tips to Help You Get Physically Fit

Exercise More: With these general guidelines in mind, how can you exercise more, considering you're busy, stressful lives you live?

At Work:

Take a brisk at lunchtime

Stand up at your desk and stretch every half hour Imagine that you're late for a meeting and walk a little faster

If you go to work by public transport, get off at an earlier stop and walk the rest of the way

At Home:

Stand up and stretch while watching TV

Get up to switch TV channels instead of using the remote control

Plan a regular, brisk weekend walk

A Word Caution: Exercise should be done safely. Here are five golden rules of exercising safely:

Think long-term and get fit gradually Warm up before playing or exercising. This will lessen the chances of sprain and strain. Have a few gentle bends and stretches and arm swings.

Exercise regularly. Three 20-minute sessions a week are best. Fit these exercise sessions into your schedule. Never make excuse not to do them.

Cool down afterwards by walking slowly for a few minutes. If possible have a warm bath to relax muscles after exercise.

Keep at it. Fitness is an ongoing pursuit.

More Tips to Help You Keep Physically Fit:

Don't cross one leg over the other. Ensure that your feet are on the floor to keep weight off your thighs. If necessary, use a footrest to support your feet.

Don't lean forward more than you have to. You may not notice it but your head is fairly heavy.

If you're using a computer, position the video display unit of your computer in a way that allows you to hold your head in a comfortable position.

Position your desk so that you don't have to keep turning when somebody enters the room When standing, don't fold your arms. This position tends to make you lean forward.

Balance your weight equally on both feet. Don't shift your weight from one foot to another. When carrying heavy load, make sure that these are properly balanced before walking

Hope these tips help u goodluck.

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Adults young and old can help put an end to a major public health enemy: lack of physical activity. The crime: adding to disease and disability.

Here are the facts:

Exercise can help older people feel better and enjoy life more, even those who think they're too old or too out of shape. Most older adults don't get enough physical activity. Lack of physical activity and poor diet, taken together, are the second largest underlying cause of death in the United States. (Smoking is the #1 cause.) Regular exercise can improve some diseases and disabilities in older people who already have them. It can improve mood and relieve depression, too. Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older. How You Can Help

Plan on making physical activity a part of your everyday life. Do things you enjoy. Go for brisk walks. Ride a bike. Dance. And don't stop doing physical tasks around the house and in the yard. Trim your hedges without a power tool. Climb stairs. Rake leaves.

The first step is to get at least 30 minutes of activity that makes you breathe harder, on most or all days of the week. That's called "endurance activity," because it builds your stamina. That way you can keep doing the things you need to do and the things you like to do. If you can't be active for 30 minutes all at once, get at least 10 minutes of endurance activity at a time. If you choose to do 10-minute sessions, make sure that they add up to a total of 30 minutes at the end of the day.

Even a moderate level of sustained activity helps. One doctor describes the right level of effort this way: If you can talk without any trouble at all, your activity is probably too easy. If you can't talk at all, it's too hard.

Studies show that endurance activities help prevent or delay many diseases that seem to come with age. In some cases, endurance activity can also improve chronic diseases or their symptoms.

Step two is to keep using your muscles. People lose 20 to 40 percent of their muscle -- and, along with it, their strength -- as they age. Scientists have found that a major reason people lose muscle is because they stop doing everyday activities that use muscle power, not just because they grow older. Lack of use lets muscles waste away.

When you have enough muscle, it can mean the difference between being able to get up from a chair by yourself and having to wait for someone to help you get up. That's true for younger adults as well as for people 90 and older. Very small changes in muscle size, changes that you can't even see, can make a big difference in your being able to live and do things on your own.

You can combine activities - for example, walking uphill and raking leaves both build both endurance and some of your muscles at the same time. Or you can start an exercise program that makes sure you do the right types of activities. (One good reason to start an exercise program is that you will probably work muscles that you may have stopped using without even realizing it. Another is that exercise programs are likely to help you build up -- not just maintain -- your endurance and strength.)

Keeping your muscles in shape can help prevent another serious problem in older people: falls that cause broken hips or other disabilities. When the leg and hip muscles that support you are strong, you're less likely to fall. And using your muscles may make your bones stronger, too.

Step three is to do things to help your balance. For example, stand on one foot, then the other, without holding onto anything for support. Stand up from sitting in a chair without using your hands or arms. Every now and then, walk heel-to-toe (the toes of the foot in back should almost touch the heel of the foot in front when you walk this way).

Step four is to stretch. Stretching won't build your endurance or muscles, but it may help keep you limber.

Who Should Exercise?

Just about anyone, at any age, can do some type of activity to improve his or her health. Even if you have a chronic disease (cardiovascular disease or diabetes are just two examples) you can still exercise. In fact, physical activity may help your condition, but only if it's done during times when your condition is under control. During flare-ups, exercise could be harmful. You should talk to your doctor for guidance.

Check with your doctor first if you are a man over 40 or a woman over 50 and you plan to do vigorous activity (the kind that makes you breathe and sweat hard) instead of moderate activity. Your doctor might be able to give you a go-ahead over the phone, or he or she might ask you to come in for a visit.

If you have any of the following problems, it's important to check with your doctor before increasing your physical activity:

a chronic disease, or a high risk of getting one -- for example, if you smoke, if you are obese; or if you have a family history of a chronic disease any new, undiagnosed symptom chest pain shortness of breath the feeling that your heart is skipping, racing, or fluttering blood clots infections or fever undiagnosed weight loss foot or ankle sores that won't heal joint swelling pain or an irregular walking gait after you've fallen a bleeding or detached retina; eye surgery or laser treatment a hernia hip surgery Safety Tips

The following are some things you can do to make sure you are exercising safely:

Start slowly. Build up your activities and your level of effort gradually. Doing too much, too soon, can hurt you, especially if you have been inactive. Avoid holding your breath while straining -- when using your muscles, for example. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion; inhale during relaxation. For example, if you are lifting something breathe out on the lift; breathe in on the release. If you are on any medicines or have any conditions that change your natural heart rate, don't use your pulse rate as a way of judging how hard you should exercise. "Beta blockers," a type of blood pressure drug, are an example of this kind of medicine. Use safety equipment, such as helmets, knee and elbow pads, and eye protection, to keep you from getting hurt. Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing endurance activities that make you sweat. Many older people tend to be low on fluid much of the time, even when not exercising. When you bend forward, bend from the hips, not the waist. If you keep your back straight, you're probably bending correctly. If you let your back "hump" anyplace, you're probably bending from the waist, which is the wrong way. Make sure your muscles are warmed up before you stretch, or you could hurt them. For example, you can do a little easy biking, or walking and light arm pumping first. None of the exercises should hurt or make you feel really tired. You might feel some soreness, a slight discomfort, or a bit weary, but you should not feel pain…...in fact, in many ways, physical activity and exercise will probably make you feel better. How to Find Out More

Local gyms, universities, or hospitals can help you find a teacher or program that works for you.

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1. I am physically fit and actively go about with no basic health defects like obesity, blood pressure, diabetes or other debilitating symptoms.

2. I do not have a physical exercise machine. I do not always go to gym.

3. But my activity involves outdoor simple exercises for the whole body - cycling, swimming, playing a game of badminton or tennis or just simple walking - in turns through the week. Same activity at the same time bores me and my body. Hence I rotate between these activities. 4. I do warm up exercises and cooling down exercises before and after any exercise activity. As i don't have an exercise machine, I go out for a little jog. That really helps.

5. Efficient fuel is important for our body. As we become more active, we need more food, but not just any food, but a healthy, energy-laden food that'll jump start the next phase of your day. Eat to live and not to live to eat is my policy for keeping fit.

6.I do allow my body to rest after varied physical activities and it helps me recover and renew by getting a sufficient amount, atleast of 7 hours of sleep.

7. I altenate my cardiac heavy exercises with yoga therapy for stretching the body, nerves and the mind. Pranayam or breathing exercises keep me cool and even tempered and relieves me of day to day problems like cold, caugh or headaches which generally hamper your day to a great extent.

8. In a day, I choose to spend 1 hour for either exercise, yoga or walking mixed up and breathing exercise with all the other activities.

9. I avoid junk fast foods and take home made low fat vegetarian food with plenty of water, fruits and vegetables, avoiding fried items most of the times and sweets are eaten sparingly.

10 Last but not the least, I get a regular check up of my BP and sugar to keep them at bay.

One thing is certain, physical fitness apart,a calm even temperament helps in fitness, that you get through yoga and meditation.

Anybody, with no outdoor gym or park, can do all these at home. Walking can be practiced avoiding use of vehicles for short distances, avoiding lift by climbing stairs. Snacking between meal is a strict no.

But one word of caution please. Do consult your physician before starting strict exercise regimen and find out the one suitable for you before adopting it. Suitability greatly depends on individuals.

Best of Luck.

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TIPS FOR GETTING MORE PHYSICALLY FIT

1. Get a checkup Meet with your health care provider to see whether you'll need to consider any special modifications before starting an exercise program or to identify limitations.

2. Know your options Pick a program you know you will enjoy and stick with. Join an established program or develop a program you can do for little cost, using objects or props in your home or office. Decide on Morning or Night; Indoors or Outside; Large blocks of time or Short, more frequent intervals. Be realistic about how you can participate.

3. Start slowly Don’t overdo it. A good way to start is to record your activities during a day, tracking how much time you are not moving and how much you are active. Then look at when you could fit in some short (maybe 10 minutes) bouts of brisk walking. Make your muscles work harder than they are used to, but in a gradual and progressive manner.

4. Make a date Find a buddy and make appointments to exercise together. That will keep you both motivated and make it more likely you'll do the walk or workout.

5. Set specific short- and long-term goals Being specific means you’ve set side time and made the activity a priority in your day. (“I will do a brisk, 10-minute walk in the morning before my shower, at lunch time and after dinner”). A Long-term goal could be an activity you would like to do that you feel physically incapable of right now, but may be able to do with a little effort? Setting a long-term goal will help you do it.

6. Make a list List all the reasons to be physically active-things like decreasing stress or depression, stronger bones, greater strength and flexibility to help maintain independence, increased energy, better sleep, etc. rather than an outcome (such as losing weight). Add to your list as you increase your physical activity-and keep it in a visible place.

7. If you’re thinking of joining a facility, check it out first. Does the facility feel friendly? Can you change clothes comfortably? If the facility has a pool, the water temperature should be 84-86°F for moderate to vigorous activity, while warmer temperatures are nice for range-of-motion and relaxation programs. Does the facility have an easy and safe exit/entry? Ask to try various programs so you can decide which ones feel the most comfortable and fun. Is the staff friendly and interested in you? Are they qualified to work with older adults? Do they offer pre-exercise assessments, and periodic updates? Are they interested in helping you learn how to modify exercises to fit your fitness level and conditions? Do they encourage social interaction? Talk to mature adults who are in their programs and find out how satisfied they are.

8. Every step counts Wear a step counter throughout the day to count how many steps you take. Less active people tend to take about 4,000 steps or fewer per day. Aim to do 250 or more additional steps of brisk walking, until you reach 8,000 to 10,000 steps in a day. 9. Keep moving as much as possible Stretch, walk, march in place, stand and sit as many times as possible when you're talking on the phone or during TV commercials. 10. Do your own house and yard work Take items from the highest shelf you can safely reach in the kitchen and wash them. Do a different cupboard each week. 11. Create a support network Tell friends/family about your new goals and ask for their support. Consider having telephone reminders from your support network to help keep you on track. 12. Know your challenges List things that keep you from being active and come up with a solution for each. Recognize that challenges can be overcome.

13. Wear the right shoes Foot comfort and support is important for all physical activities. If you have arthritis, diabetes or orthopedic problems, you can remain physically active with the help of appropriate shoes.

14. Participate in events Once you're more physically fit, set a goal to participate in a charity event. Prepare to walk, run or bike to raise money for a special cause. Ask a friend to be your exercise and event partner

15. Follow a well-rounded program Include all five components of a successful program: warm-up, flexibility, cardio, resistance and cool down. If it hurts, don't do it - Work around pain, not through it. 16. Do balance exercises, as well as strength exercises - Focus on the major muscle groups- in the legs, chest and back 17. Make your car work for you Park at the end of the parking lot, rather than looking for the closest space. Walk up the first flight of stairs, rather than waiting for the elevator. Add another floor every week. Walk to the grocery store or other services when possible.

18. Reward yourself When you’ve reached a goal treat yourself to something that reminds you of the good job you've done and encourages you to continue. It doesn’t need to be food or an expensive purchase.

Don’t quit; make exercise part of your daily life!

Health Benefits of Exercise

Regular exercise can help protect you from heart disease and stroke, high blood pressure, non insulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

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As such no machine I am having inside.I believe if I do Yoga as a part of my life I could be free of my only one problem right now ...that is obesity.

In my opinion there are 12 cheap ways to keep fitwhich are afffordable by common man.

1.Sleep Earlier

2.Consider vitamin sppliments

3.Eat more vegetables,cut red meat and non veg.items,pizzas,ice creams etc.

4.Never skip breakfast

5.Eat complete meal.

6.Don't let you go yourself with hungry.

7.Excrcise daily ,at least walk

8.Don't be stress

9.Wash yourhands often

10.Toss the vices

11.Think twice while joining weight loss courses.

12.Visit thedoctors frequently.

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to keep fit we should first follow the following things

1) Eat regularly at the correct time 2) Sleep regularly for 8 or 6 hours per day 3) Exercise everyday for atleast half a hour a day

I do have a fitness instruments like cycle and skipping rope. Also do yoga which will keep you fit physically and mentally all the time. It is good for health and mind too.

Natural Home Remedies for Losing Weight

* Eat a good amount of fruits and green vegetables daily because they are low calorie food. Overweight persons can cut down on their fat intake and substitute it with these.

* Overweight people should try to avoid the intake of too much salt in food because this increases the body weight.

* Since milk products like cheese, butter, etc. are rich in fat, the consumption of these should be avoided by overweight persons. For the same reasons, meat and non-vegetarian food should also be avoided.

* Different kinds of spices such as dry ginger, cinnamon, black pepper and so on, are good for do away with excess fat and so should be had in a number of ways by fat people.

* Both rice and potato are rich in carbohydrates and therefore should be avoided by those wanting to shed weight. In the cereals category, wheat is considered good.

* Intake of certain vegetables like bitter gourd and bitter variety of drumstick are helpful for loosing excess weight.

* Having a spoonful of honey with lukewarm water is considered the apt and the easiest natural remedy to get rid of that unwanted fat. It has to be taken early in the morning and you can also choose to add a pinch of lemon juice to it.

* Even during fast, little honey and few drops of lemon juice in warm water is beat option for fat persons. They can take this concoction throughout the day at regular intervals.

* Cabbage is regarded be a good natural home remedy for loosing weight. This is because the vegetable slow downs the change of sugar and other carbohydrates into fat. Cabbage can be eaten both raw as salad and cooked. * One should not forget exercising while following a particular diet chart because it helps in utilizing the stored up fat in the body. Brisk walking is the best form of exercise, followed by running, swimming, rowing, yoga, etc.

To burn excessive fat

You can burn fat with a fat burning diet and exercise. The combination of the two will help you burn fat faster, making you feel good about yourself and have more energy.

Starting your day out with a healthy breakfast will help you burn away fat because it starts your metabolism. Eating several small meals a day instead of big meals, as long, could aid in burning fats and help you in being less hungry.

DIET

There are many foods that can help you burn those extra pounds, but they will not dissolve easily. You will have to burn the fat away to get fit and lose the weight. You can find many fat burning recipes online if you just look for them. Otherwise here is a list of fat burning foods:

* Bacon * Cottage Cheese * Cantaloupe * Apples * Okra * Onions * Cabbage * Broccoli * Peaches * Celery * Carrots * Peas * Pineapples

The list will go on and on. You can find more fat burning foods online and by click of mouse

BEST DIET for ONE WEEK

YOU MUST ABSTAIN FROM ALL ALCOHOL. YOU MUST DRINK 10 GLASSES OF WATER EACH DAY

*

DAY ONE - All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons on the first day. Especially watermelon and cantaloupe. If you limit your fruit consumption to melons, your chances of losing a lot of weight on the first day are very good. *

DAY TWO - All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large boiled potato for breakfast. You may top the potato with one pat of butter. *

DAY THREE - A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today. *

DAY FOUR - Bananas and milk. Today you eat as many as eight bananas and drink three glasses of milk. This will be combined with the vegetable soup, which may be eaten in limited quantities. *

DAY FIVE - Today is a feast day. You will eat sprouts and paneer and tomatoes. Eat 280 grams of sprouts and paneer. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing. *

DAY SIX - Sprouts and paneer and vegetables. Today you may eat an unlimited amount of sprouts and paneer and vegetables. Eat to your heart’s content. *

DAY SEVEN - Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume. Vegetables can be taken in the form of salad if desired. No dressing except malt, white vinegar, squeezed lemon, garlic and herbs. No more than one teaspoon of oil. Do keep way from beans (Lima, Pinto, kidney.) because they tend to be high in calories even though they are very good for you.

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Following are some ideas from my experience to keep physically fit

1. Food a. Follow the body intelligence. If the body says it is heavy(You will feel it intuitvely based on the body intelligence) it can't intake any more food stop!! It is better to dump the food outside than inside your stomach b. Eat healthy food (Vegetables, Oats, Wheat, Soya Milk, Green Tea, Fruits Avoid white poisons like Sugar, Salt, Rice, Milk as much as you can. c. Drink lot of water atleast 2 to 3 literes of Water everyday. 2. Exercise a. Try to walk at least 20 to 30 minutes per day. b. Try to do simple 3 or 4 Yoga Exercises and 1 or 2 breathing exercises.

3. Sleep a. Again follow the body intelligenc here... Sleep whenever the body wants to sleep. b. Try to follow a regular pattern and habit.

4. Weight a. Try to maintain the normal BMI.(http://www.nhlbisupport.com/bmi…) b. Check your body weight regularly. It would be helpful if you buy a weighing machine.

5. Mind a. Believe it or not Mind plays an important role in your body health. b. Keep your mind calm and cool through simple meditation techniques like living within your body or following your breath regularly or being in the moment c. Do not think past and future with emotions d. Dont worry unnecessarily

Good Luck!

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Here are some tips:

9 Fitness Tips

One way of attaining a healthy and fit body is to move your body even if you sleeping on your pillow.

Move it

Make it a daily habit to find ways to move your body. You can climb stairs, chase your kids or play around with them, toss balls with friends, walk around at the mall and do a window shopping, walk your dog at the park, do household chores or do your own laundry. Just do anything that moves your limbs, because it not only a good fitness routine but also it takes away stress. Think "move" in small increments of time. It doesn't have to be an hour in the gym or a 45 minute aerobic dance class or tai chi, kickboxing, belly dancing, jogging around the city, doing sports, swimming in your pool back and forth, and lifting heavy bars. But that's great when you're up to it.

Cut back on fat

Avoid the obvious such as fried foods, burgers and other fatty meats like pork, bacon, ham, salami, ribs and sausage. Dairy products such as chesse, cottage cheese, milk and cream should be eaten in low-fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lo-fate versions suchs substitutre butter, fat-free cheeses and mayonnaise

Low fat diet

Throw out the cigarrette

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking "is harmful to your health," Americans have been reducing their use of tobacco products that kill.

Reduce stress

Easier said than done, stress busters come in many forms. some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like walk on the beach, at the mall or in the park, read a good book, visit a friend and talk some joke stories, watch a funny movie, get a massage, have a facial or a haircut or go fishing with your kids or friends. Take time to smell the fragrance of beuatiful roses. Avoid conversing to people who have negative attitudes. If you'll be doing all the time you will definitely ease your mind and reduce your stress level.

Wear your seat belt

There are countless of car accidents happened and many have died because of not wearing their seat belts. We also know that the sole purpose of having seat belts in our car is to protect us from serious injuries or death. It is wise to wear your seat belts all the time even if you're a good driver or driving slowly. It would matter how fast or slow because you're never know when accidents happen. Why I included this? because if we live long without injuires then I could say that we are fit.

Protect yourself from pollution

If you're living in the city, it would be very hard to keep away from it but if you do live in the province like in the mountains then you will be breathing fresh air. It also be nice to live along side of the beach to have that great feeling in the morning. If you can't live in a smog-free environment, at least avoid smokefilled rooms, high traffic areas, breathing in highway fumes and exercisng near busy thoroughfares. It would be a good idea to plant lots of shrubbery in your yard like roses that you can smell, and green ornamentals even if you just use large pots and plastic containers. Also add in your yard some herbal plants such as Aloe Vera, Kammunngay, and Taheebo.

Avoid excessive drinking

Most of us know that too much of anything is not good especially when in comes to drinking. Recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver, and kidney disease and cancer.

Floss your teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Is it perhaps because people who floss tend to be more health conscious than poeple who don't? Just do it.

Keep a positive outlook

There's a difinitive connection between living well and healthfully and having a cheerful outlook on life. It's a fitness exercise that you can begin today. Decide to have a brighter outlook. Take that joyful walk every day.

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- Get an exercise buddy! We're much more likely to stick to an exercise schedule if we have a partner spurring us on, causing us to not want to disappoint our partner for a workout session. Simply having someone to work out with can increase the efficiency of your workout program quickly and efficiently.

- Record your results when working out. For example, if you do push-ups, record how many pushups you can do on a day-to-day basis. When you see that the number that you can do is increasing, you'll be spurred on to continue making progress. Also, by monitoring your progress, you can see when you hit a roadblock in your routine more easily, allowing you a better chance of finding the problem that is occurring.

- Eat fruits and vegetables as often as you can. Fruits and vegetables contain numerous nutrients that are necessary for the proper functioning of the human body. Vitamins and minerals are prevalent in most every fruit and vegetable that you can eat. The National Cancer Institute recommends at least 5 servings of fruits and vegetables per day, but more can be even more beneficial to your health.

- Get outside! The sunlight provides Vitamin D which is important for the proper mineralization of bones. Also, those who spend time outside often experience less depression and more energy, giving you ample opportunity to increase your workout.

- If you're taking some time out watching TV, you can get a great workout while you watch! When the show that you are watching hits a commercial break, take the opportunity to do a set or two of sit-ups or pushups to help keep in shape. Doing some workout activity every commercial break can make you fit in no time!

These are just some basic tips when it comes to maintaining a proper level of fitness of the body. The proper method of staying in shape includes a combination of proper diet, exercise, and lifestyle choices.

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Other benefits are an increase in your energy level and brain activity. Knowing that you're looking and feeling good can also give your self-confidence a real boost. How much exercise do you need? If you're under 18, you should try to do a total of 60 minutes of physical activity every day. You don't have to do it all in one go, but in chunks of at least 10-15 minutes throughout the day. This includes everything from pumping iron in the gym to walking up stairs instead of taking the lift. The key thing is that the activity should increase your heart rate and make you feel warmer.

If you're over 18, aim for at least 30 minutes of exercise at least five days a week.

If you do want to start exercising and getting fit, the best idea is to try out a whole range of physical activities to see which ones you enjoy the most. Once you've decided which things you like, you can plan what type of exercise you're going to do and when. When you decide to start an exercise routine, it's important to go and see your doctor for an examination. Your doctor will be able to advise you on how much exercise you should be doing to begin with. They'll also let you know if you have any medical conditions, like knee or back pain, that can limit the type of exercise you do.

Check-ups, appointments and emergencies Registering with a GP and getting dental treatment Fitness for free Getting fit isn't all about gyms - some forms of exercise won't cost you a penny, and most types can easily be slotted into a busy lifestyle without having to find an extra few hours in your day.

Think about:

cycling to school, college or work. If you don't have a bike, you could always walk instead of driving or taking the bus jogging. Even running around the block a few times a week can improve your fitness level checking out the leisure facilities provided by your local authority. Many have basketball hoops, tennis courts and football pitches that you can use free of charge

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Staying physically fit is something required by all of us badly..we all want to look healthy and pleasant. So, here are the ways to keep physically fit:

1. Proper balanced diet. Eating less is a technique used by most people to grow thin, but I feel growing thin is not as important as being physically fit..so, it is important to eat a balanced diet and not reduce ur diet to so less so as to cause nutrition deficit to your body. A typical indian diet is a good combination of all proteins, vitamins required by our body, although it generally has a little excess fat content, which can be reuduced by calorie content awareness. Lots of vegetables, mainly greens, is the key to a healthy diet; these do not contribute to calories, so these need to be had along with some carbs.

2. Proper water intake. For being physically fit, our vital organs need to function well. Most of our body organs stay healthy by drinking lots of water at proper intervals. A well-functioning kidney plays a very important role in physical fitness too.

3. Weight watching. Weight is something v all hate : P but yes, we need to have a proper weight to look healthy and good. A lower weight than normal for age and height, makes a person physically unfit too. We need to keep good watch on our weight regularly and see that there is no sudden rise or drop. A sudden change in weight can be an easy indication to many types of diseases in the body, and they can be detected early by keeping a weight record.

4. Activity. Staying active naturally is of crucial importance. In today's machine world, v have become too lazy, we move less. People who stay more active tend to catch less diseases than who stay dull. Activity is the best and easiest form of exercise. If we do our max work ourselves, we will not only improve our health, but also save a lot of money which is spent on servants, so double benefit indeed!!!

5. Regular health checks. To be physically fit, we also need to be medically fit. So, regular health checks and basic tests plays an important role in physical fitness too. A feeling of medical fitness gives a person confidence, which makes him appear physically fit too.

6. Last, but not the least, proper exercise. Exercises should be regular and according to age. Sometimes, we start with heavy exercise routine and then get tired with it and end up exercising once in 10 days or so..instead, i would advise not going for vigorous exercises..the time spent on exercise should be very less, but should be consistent and regular. Our body's metabolism adjusts itself to our exercise routine, so everytime we change the exercise regimen, we disturb our metabolism too and it takes longer for our body to take effect of the exercises. It is advisable to take a medical practitioner's advice rather than just a gym instructor, on the amount and types of exercises a particular individual needs. This regimen depends on the age, sex, and medical history of a person, so a random exercise regimen is not safe for people with weak health or any kind of chronic diseases.

It is said that a sharp brain houses in a healthy body..so physical fitness is very necessary..in today's tough lifestyle, we dont get enough time for our own body and we tend to lose our health to earn money...I feel, nothing is as precious as health and staying physically fit, sometimes even huge money cannot buy good health, realize this today than suffer tomorrow...stay physically fit!!!!!

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Most of the year i'll be fit,thanks to the diet prepared by my mother for me.My secret of fitness is not going to gym but the schedule of my eating and exercises what i follow.

My secret of fitness is

1.I'm a strict vegetarian

2.I'll regularly go for a brisk walk of 45 minutes.

3.Take fruits daily.

4.Intake of atleast 8 glasses of water daily.

5.Don't think too much on any thing.

6.Early to sleep and early to get up.

7.Use the less quantity of oil infood items.

8.Take green vegtables regularly.

9.Take salads in breakfast.

10.Avoid junk foods.

And lastly pray god daily while sleeping.

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First breathe out completely relax the muscles and measure yourself with a tape around the waist at the level of the navel; next breathe in and measure the circumference of your chest when your lungs are full. If your waist measures more than your chest, you are fat.

Muscular strength and endurance are essential for fitness. One way to ensure strength is by counting the number of sit ups you can do.

Lie on your back with your ankles firmly wedged under a solid object or held by another person. Bend your knees and place your arms behind your head. Pull up to a sitting position, using the strength of your stomach muscles. Count the number of sit-ups you can do in 1 minute. Measure your results against the ratings in the chart below.

Exercise regularly. Three 20-minute sessions a week are best. Fit these exercise sessions into your schedule. Never make excuse not to do them. Cool down afterwards by walking slowly for a few minutes. If possible have a warm bath to relax muscles after exercise.Choose a physical activity that you can enjoy, and that you'll stick with. When you're physically active, you're less likely to develop additional health problems, like heart disease, high blood pressure, osteoporosis or arthritis; to gain excess weight; or become depressed. Physical activity can be good for your body:

It energizes, and increases stamina and strength. It enhances mobility. It helps prevent pressure sores. It may reduce spasticity. It may strengthen bones. It helps control weight by burning extra calories. It improves both appetite and digestion. It tones and strengthens muscles. It keeps joints, tendons and ligaments flexible for easy, unrestricted movement. It improves heart and lung functions. It strengthens the heart and improves circulation. It improves blood pressure readings and glucose levels. It helps balance and agility. It improves self-image and self-confidence. It stimulates self-reliance. It relaxes, and relieves stress and tension. It improves intellectual alertness and concentration skills. It fosters an overall feeling of health and well-being. It results in a sense of accomplishment, and new skills. It increases your chances of meeting new people. Keep at it. Fitness is an ongoing pursuit. Yoga provides an excellent way to get your body working in harmony to accomplish a task, creates excellent self-awareness, is very calming, and improves flexibility. However, yoga is not the discipline you need if you are looking to lose 40 pounds or are trying to compensate for a fast-food addiction. In those cases, yoga should take the back seat, while you focus on cardiovascular training and resistance exercises.

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