Resistance workouts can be performed with weight machines, free weights, your own body weight, or with bands or tubing. This article is going to focus primarily on resistance band training.

Band training is using stretchy bands, or tubing, as the resistance for building up your muscles. Instead of using weights, or machines, the workouts are performed with the bands. Although this system sounds deceptively easy, the resistance and results are still there. Bands can be easily bought at any fitness store.

Benefits of resistance training.

There are so many health benefits to be gained from resistance training in general that the American College of Sports Medicine now recommends that all American adults should be incorporating this type of activity into their workouts two to three times weekly.

* Resistance, or strength training not only tones up your muscles, making them appear toned and taut, it will improve your muscle mass.
* Increased strength.
* Band training not only burns calories at the time of the workout, but will lead to a higher metabolic rate. In other words, your metabolism will start to run faster and more efficiently which is a great benefit for weight management.
* Improved balance for the elderly.
* Improved bone mass, which helps alleviate osteoporosis.

Advantages of bands (or tubing).

* Cost effective. Tubing or bands are much less expensive than weights and machines. Generally, you should be able to purchase a set of 4 for about $20.
* Color coded. Bands and tubes come in different colors, which denote different thicknesses, and strengths, which in turn will result in varied resistances.
* Light weight. Bands weigh next to nothing, make them easy to use for the elderly, and any one with joint problems or lacking in a lot of strength.
* Portable. One of the best things about bands is that you can throw them in your suitcase when you are traveling and continue on with your workouts while you are away.
* Adjust to size. No matter whether you are 7 foot tall or 4 foot 10, unlike some machines, which only cater to specific heights, bands will still be effective.
* Easy to store. Tubing and bands take up no room whatsoever. You do not need a dedicated room or garage for your home gym exercise equipment. You can use these pretty much anywhere in the house.
* Won’t damage anyone or anything if dropped. Whereas, free weights and dumbbells can cause significant injuries and damage if dropped on toes, feet, or the floor.
* Don’t require a lot of coordination to use them effectively. While some weights and machines may require some dexterity to change plates and pins etc, bands are pretty simple to use.
* Don’t need to be strong to use them. Free weights and dumbbells require some initial strength to be able to set everything up and get started, with bands you don’t need any strength at all to get cracking.

* Versatile. There are many exercises that you can perform with the one set of bands. You can exercise all the major muscle groups of your body.

Disadvantages of bands.

* Tubes can be damaged with sharp edges or rough surfaces.
* Tubing or bands will eventually need replacing as they lose their stretch and resistance.
* Over time they may start to perish, like any rubber product.

Who can use them.

One of the best features of bands for training is that anyone can use them. Even the wheelchair bound can use the bands to work out their arms. No matter your age, size, or strength, there will be plenty of workouts that you will be able to utilize. Those with injuries can also selectively use the tubing to keep the strength in their other non injured muscle groups.

Conclusion.

Resistance band training has many health benefits when performed 2-3 times per week. Working out with tubing or bands is suitable for just about everybody no matter size, age, or strength.

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* Special occasion. Circle the date on the calendar and set yourself realistic goals. This would be for most, 1-2 pounds per week. Whenever you feel like eating that chocolate cookie, or skipping your workout, visualise the new outfit that yu want to wear.  For extra encouragement  try posting a picture on the fridge or bedside table to remind you why you are getting up early to go for a jog, and why you are not eating the pizza. Birthdays, anniversaries, reunions, vacations, they all work extremely well, just set that date before you start.

* Medical reason. Your doctor may have already given you a warning, or suggested, subtly or not, that you need to lose a few pounds, drop the blood pressure, or reduce your waistline.  You may have a family history of strokes, heart disease, high blood pressure, or type 2 diabetes. You may have seen someone in our family struggle to get around with the bad back or knees, lugging those extra pounds.

These are all extremely good motivators to get you going. If they are not, schedule a visit to your doctor and hear the scary facts for yourself. Better still, get some tests done and then let the doctor tell you what could be improved just with some diet and exercise. Don’t forget many health issues today (like diabetes type 2) are avoidable just by making healthy choices.

* Self esteem. Feeling fantastic can make a huge difference to your self esteem. If you see yourself in a more positive light, then so will the rest of the world. If those extra pounds are eroding your confidence, get rid of them. Think about how much better you are going to feel, when trim, taut, and terrific.

* Have more energy. Tired of being tired? Need more energy to play with the dog, kids, or grandchildren? Being unfit, or carrying excess pounds makes you more tired. Once you start your new regime you will notice within a couple of weeks the extra stamina you have. Once you start having fun it should be easy to keep on going.

* Revenge. For those who have suffered some personal turmoil, like a heart break, there can be nothing better than looking and feeling fantastic. Yep, everyone might down a few beers or take solace in the ice cream for a short while but then it is time to get it together. After the chocolate and pizza mourning stage, you will want to be seen putting your very best foot forward. No-one is worth gaining 10 pounds for, or going up a dress size. If that isn’t enough, think about how you will feel in your new outfit when you bump into your ex looking better than ever.

* Appearance. Wanting to look better in your jeans, swimmers, or workout gear is a great reason on its own to shape up. No-one likes to feel embarrassed about how they look. Move your smaller clothes to the front of your closet where you can see them each and every day.

* Embarrassment in public. Maybe the thought of being seen in public, or eating out, or even doing the groceries, brings you out in a cold sweat. Perhaps you worry what others are thinking when they see you eat, or not eat. Maybe you just don’t want to embarrass your kids or your partner.

* Space. Some people just start to get upset about the amount of space they take up in the office. Or perhaps they are tired of not fitting into seats on the plane or the cinema.

Conclusion.

Use a valid reason, whether it be health, vanity or something else, to help get you into your shorts. Once you have found something you feel passionately about, and have set yourself realistic goals, the rest will follow on more easily.

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* Get a Workout Buddy. Having someone to workout with can be great for getting you into that gym. Just ensure that your partner is just as motivated as you. Do not select a slacker who is going to encourage you to shop, drink, or sleep in, instead of working out.

* Hire a Personal Trainer. This is the ultimate in being forced to keep going. Harsh cancellation fees, and having to justify your non attendance, are enough motivation for most to show up in the gym. If you are totally non-motivated then you may be even better off hiring a personal trainer that will literally come to your home and drag you out of bed or off the couch, if needs be. While you are using the personal trainer it could be a great idea to get them to show you some strength training exercises which will help with the calorie and fat burning.

* Use Photos etc. Stick a photo on the fridge, your alarm clock, your desk at work, or as your screen saver, of what you want to achieve. It may be you in slimmer days or it might be a shot of an outfit you aspire to look good in. Whenever you feel the will power slipping take a good look and remind yourself of your goals.

* Use a Special Event to stay motivated. Is there a summer vacation or reunion coming up? Remember to leave yourself enough time to get somewhere near your goals. Every time you feel like skipping the workout think of those guys you haven’t seen in how many years, or the bikini you want to wear around the pool.

* Use a Journal. Keep track of your workouts. Before too long you will notice that you will be doing activities harder, longer and stronger. The journal can also be used to chart your measurements and any blood pressure or blood test results that you can compare favorably along your fitness journey.

* Stay Positive. It won’t happen overnight, but it will happen eventually. In the meantime remind yourself that you are getting fitter and healthier on a daily basis. You are not only toning up but reducing your risks of diabetes type 2, heart disease and stroke.

Conclusion.

It can be hard to get off the couch, out of bed, or out of the office, when you first start a new fitness program. However, before you know it, you will be looking forward to your workouts and will not need motivation or reasons to go. You will be embracing your new lifestyle and wonder how you ever got by without it.

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Poor form can lead to long term and insidious injuries and weaknesses, as well as more noticeable short term injuries that can sideline you while you are recovering. Incorrect form will also mean that the muscle group you are trying to focus on will not tone up as fast as is optimal. The other disadvantage to poor form is that when you are using other muscles to help you with your workout, you will not be burning as many calories as fast as you would be if you were completing the motion correctly.

Mirrors also enable you to see the back half and both sides giving you an all round view of what you are doing. Another benefit of mirrors is that they assist you with your balance. You can easily see that your weight is evenly distributed and that your feet and shoulders are evenly spaced.

* Posture. Keeping your tummy tucked in is important for many workouts. Letting it all hang out is not usually considered an option. This is important when you are asking yourself how to get a six pack of abs, doing abdominal and core work, and the mirrors will come into their own. Correct alignment will ensure that there is no unnecessary pressure placed on crooked backs and necks.

* Cheaper than a trainer. Mirrors play a critical factor when there is no trainer or spotter present. Keep your eye on yourself literally and make sure those reps are being done right. No bending, no cheating, and no cutting corners. Any parts of you that are being lazy or slack are instantly demonstrated. This will prevent you from getting into bad habits that are then difficult to break.

* Determine progress. Once you get into a workout or training routine you will be able see for yourself how much better you are going through the motions and how much stronger you are getting.

* Stay motivated. Mirrors really allow you to see just how pumped you are getting. Sure, you can check yourself out in the bathroom mirror, but that is not the same as seeing those muscles bulging when you are doing the exercise correctly. The better the muscles start looking in the mirrors, the more you will be inspired to keep on going.

* Brighten room. Mirrors can also be an excellent way to brighten up a dark space and make it look bigger. Since many of us are working out in basements, or small spaces, this can be worthwhile on its own. A pleasant workout space is much more appealing and inviting, and you will be much more inclined to hang out there. No-one wants to work out in a dungeon.

* Mirrors on a budget. Try your local hardware store for cheap mirrors that you can attach to the wall in sections. This can be much more cost effective than going to a fitness store. Don’t forget that there will also be bargains to be had on EBay, and possibly garage sales.

* How to use those mirrors. How you view yourself, will depend on the exercise you are doing. Standing straight on can be great for many while others are best seen from the side. Care should be taken to not be trying to turn your neck around 90 degrees to peer into the mirror. This sort of activity will strain your neck very quickly. For this reason it can be a great idea to mount mirrors on a couple of walls at right angles to each other so you can easily see yourself from more than one angle at a time.

Conclusion.

There are plenty of good reasons for gyms to have those walls of mirrors. No, it isn’t so you can keep an eye on that hot body on the other side of the room. Mirrors in a home gym play a crucial component in keeping proper form. Mirrors are invaluable when trainers and spotters are not around. Being able to track your progress will also keep you motivated and feeling good about your workout program.

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Every day events such as work meetings, sick kids, illness, and inclement weather may all stop you once in a while from getting in your workout. However, there are plenty of little tactics you can employ to keep your workouts going on a more regular basis.

Strategies to help with consistency:

* Choose the same time of day. Find a part of the day that works for you and stick to it. Maybe it is first thing in the morning when the house is asleep, your lunch hour, after you have dropped the kids at school, before bed, or after work. The more convenient the time slot, the easier it will be for you to do your workout. Interestingly enough, many exercise studies have shown that those people who workout first thing in the morning tend to stick to their programs on a long term basis better than any other exercise group.

* Don’t expect results overnight. It can take from a few weeks to even longer to see the results of your hard work in the mirror. Don’t let this stop you.

* Enlist a friend or your family. Get your partner or kids in on the action when they are around. If you are jogging with your spouse or kids at specific times it becomes much harder to give it a miss. Workout buddies with the same goals as yourself are also great. Between the two of you, you should be able to keep the excuses at bay.

* Buy a gym membership. Financial commitments have been proven to work effectively for most people wanting to get fit or lose weight. Select a gym that is convenient and is open at times that will suit you. Health clubs on the way to or from work can make excellent locations.

* Set up a home gym. This can be an excellent option for those who are really pushed for time, or are housebound with children. Find time in your routine when you are least likely to be disturbed (maybe when everyone else is asleep?). The fact that you have spent the money on the equipment should be enough to get you started initially.

* Exercise even when you don’t want to. Yep, we all have days when we don’t want to get out of bed, or leave the office to hit the gym. However, unless you are genuinely ill or injured, you should make yourself go. A half-hearted workout is still better than none at all. This also prevents you from skipping too many workouts in a row. What’s more, you will feel much better when you have completed your activity than you did before you started. It is much more important to have consistency with your workout program than perfection.

* Have a back up plan. There will be times when you are snowed in, the kids are sick, or the boss is having a melt down, and your usual workout regime will have to be set aside. In these instances it can be good to have an alternative plan. A brisk walk (weather permitting), a ride on an exercise bike set up at home, or even resistance band training can all make for great substitutes.

How often should you workout?

Apart from heavy duty weight lifters who need to recover between sessions, just about everybody else can exercise from 3 times a week to every day. Those people who can only manage a few times a week should try to space them out.

* Weight lifters. Those people who are lifting heavy weights, need up to 48 hours between workouts to enable the muscle tears to heal.

* Walkers and runners. Walking and running are both activities that can be done daily. Those who run extremely long distances may need at least one day off weekly to give their bodies a chance to recover.

* Health clubs, gyms, and classes. Try for a minimum of 3-4 times weekly.

Conclusion.

Exercise programs are most successful when they are consistent. Regular exercise at least several times a week is needed for noticeable results. Your body will get fitter and stronger faster when you employ a regular workout routine.

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* Warm up. Warming up is one of the most vital components to any workout or physical activity. 5 minutes of gentle walking or slow cycling is ideal for loosening up the muscles and getting the heart and lungs ready for action. Warming up also helps to dramatically reduce the chances of straining muscles.

* Start slow. Yep, you want to be able to run 10 miles by the weekend. Well, that isn’t going to happen. Your muscles have memory, so start slow and you will be able to get back to where you were in college or high school reasonably quickly. Run 5 miles the first day and you probably won’t be going anywhere again for quite some time. (Assuming you don’t give yourself a heart attack.) Build up by 5 or 10 minutes daily until you reach your goals.

* Cool down. Cooling down is just as important as warming up. A 5 minute slow walk or ride at the end of your workout is great for allowing the lactic acid that has built up in your muscles to be released slowly. Adequate cooling down will help prevent those sore muscles tomorrow.

* Stretches. Stretching is great for improving your flexibility. Stretching can be done after your warm up or following the cool down while your muscles are still warm. Stretches should always be held and never bounced. Beware of overstretching.

* Listen to your Body. You know your body best. If you are feeling like you are coming down with the flu, give your body the day off. If you feel you are going to collapse halfway through your workout, stop. Any severe pain or extreme breathlessness or chest pain requires an immediate visit to the doctor. There is a great difference between pushing yourself and killing yourself in the effort.

* Aches and Pains. It is normal to feel a bit sore and tight when you first start to exercise. However, severe pain should not be ignored. If you are still sore after 2-3 days you will need to see your doctor or physio. If you should experience severe pain while working out you should stop immediately and see your doctor asap.

* Equipment. A relatively simple way to avoid injuries is to ensure you are working out with the right gear. The best running shoes will not only support your feet and ankles but provide insulation from jarring while walking or running on firm surfaces. Helmets should be worn when riding bikes outdoors.

* Keep your eyes open. When walking, biking, and especially jogging and running, it is important to keep your eyes on the track, path, or road. Unexpected obstacles and holes have been the ruin of many athletes. Keep an eye out for overhanging branches as well. If you are exercising outdoors at night time it is safer to stick to well lit public areas, and better yet to exercise with a friend.

* Mix it up. Many workout injuries are caused from overusing the same muscle groups. Mixing it up, or cross-training, can be a great way to avoid this. Choose several activities that you enjoy and mix them around. For example, you may swim, walk and ride a bike, so alternate all three each week. This is also a great way to alleviate exercise boredom.

* Rest. All this working out necessitates a rest every once in a while. Your muscles can only repair themselves when resting. If you do not allow your body to recover that small niggle will eventually become a full blown injury that will sideline you for weeks or sometimes months. A day of rest each week will also help prevent burnout and fatigue.

* Doctor’s clearance. The best way to prevent injuries is to ensure that you are actually okay to exercise in the first place. Anyone with pre-existing conditions, hasn’t exercised in a while, or is carrying a few extra pounds, should get a check up before lacing up those running shoes.

Conclusion.

Working out should be fun and all about improving your fitness levels. Exercise injuries can not only be painful but put a real dent in your fitness campaign. Take it steady, warm up, cool down, and wear the appropriate gear to give yourself the best chance of minimizing injuries.

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Eat Right.

To maintain, or regain good health, it is important to eat a well balanced and nutritious diet. Pizzas, alternated with Chinese takeout, and a Starbucks run in the morning, do not count. Overly refined fatty and salty foods are clogging your arteries, increasing your blood pressure, and playing havoc with your weight.

Aim to consume some fresh and colorful fruits and vegetables on a daily basis. Select low fat, high quality proteins such as fish, poultry, tofu, eggs, etc. Cut any visible fat off meats that you eat. Ensure the carbohydrates that you are consuming in breads, pastas, and grains, are whole and not overly processed to ensure the maximum nutritional content.

Avoid sugary foods and drinks as that instant sugar high is quickly replaced by the dreaded sugar slump. The refined sugars in the cakes, cookies, and sweets, are just increasing your chances of gaining pounds and type 2 diabetes.

Workout.

Incorporating some aerobic exercise into your daily activity will have you losing inches and feeling better. Even a 30 minute brisk walk around the block each day will provide good cardiovascular fitness, lower your blood pressure, and decrease your chances of diabetes type 2. The extra exercise will increase the oxygen traveling around your body, and you will instantly have more energy.

Sleep.

Your body needs good quality sleep on a regular basis to recover and heal. Recent studies have shown that those people who make a habit of sleeping less than 5 hours a night have a much higher incidence of weight gain and mood disorders. So an easy way to reduce belly fat is to make sure you are getting enough sleep.

Hydration.

Water contains no calories, carbs, or fat grams. Drinking water speeds up the process of eliminating nasties out of your body. Being in a perpetual state of dehydration is bad for your kidneys and shows in your skin. One of the first signs of needing to top up the water tank is feeling tired and lethargic. So when the afternoon fatigue kicks in, reach for a glass of water before you reach for yet another coffee. Caffeine, tea, and alcohol are all diuretics, which means that they are actually drying you out. Most experts recommend drinking at least 4 good sized glasses of water daily. For those who exercise, the fluid requirements are much higher.

Conclusion.

Eat better, sleep better, workout, and drink plenty of water. 4 simple and inexpensive steps to improve your general health. You too can reinvent yourself from grumpy and ordinary to cheerful and feeling fantastic.

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Aerobic exercise is supposed to be giving your heart and lungs (cardio vascular system) a good workout. Once you get fitter a couple of things will happen. Firstly, your resting heart rate will start to drop. This means that your heart is becoming more efficient with pumping the blood around your body. The fitter you are, the lower your resting pulse. Secondly, once you become fitter you will have to work at a harder intensity to keep your heart rate up. This explains why many people who never increase the intensity of their workouts tend to hit plateaus with their fitness and weight loss.

Figuring out your heart rate.

The easiest, and cheapest way, to determine the heart rate zone that you should be working in will give you a pretty good idea of what you should be aiming for. Simply subtract your age in years from the number 220. So if you are 40 your maximum heart rate at 100% would be 180. You then multiply this number by 0.75 and then again by 0.85 to calculate your heart rate training zone. So for the 40 year old, the target heart rate zone would be 135- 153 beats per minute.

Resting heart rate.

This is your pulse rate when you wake up first thing in the morning before you start moving around. Before you embark on your fitness program it can be a great idea to keep a record of your resting pulse initially and then you can watch it steadily drop as your heart and lungs become fitter.

Heart rate monitors.

These can be an easy way to ensure that you are in the correct training zone without having to stop and take your pulse all the time. Some of the better quality ones will beep at you if you go outside your ideal zone, and many will record the amount of time you were training in your correct zone. These can take all the guess work out.

Ideal heart rate zones.

For a great aerobic workout the recommended target heart rate zone is 75-85% of your maximum heart rate, as calculated from above. Generally most people need to train in this zone for at least 30 minutes to gain the benefits. If you can’t manage that initially, start slow and build up. At 75-85% you will be achieving maximum daily heart health from your workout.

Once you go over the 85% you will lose the benefits of the aerobic workout, and you will move into anaerobic. Working under 75% means you should be pushing yourself a bit harder.

As we already said, once you start getting fitter, you will notice that you have to work harder to keep your heart rate in the training zone. So eventually you will be walking, running, swimming, or cycling faster to work your heart out at the same rate.

Conclusion.

Measuring your heart rate while working out is a simple and effective way to ensure that you are exercising most efficiently. Your heart rate is a very accurate guide to determining your overall health and fitness. Sticking in your heart rate training zone will ensure that you are neither training too hard or not hard enough, both of which are counter productive.

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Doctors have been recommending many diet programs such as South Beach, Medifast, and others, which list down the foods to eat or not to eat. These programs prohibit one from eating certain foods that contain bad cholesterol. These programs work for others, while others dislike the fact that they must not eat some types of foods. That is why many people tend to buy products which contain substances that prevent one from eating too much, even without one’s consciousness.

One example of these substances is the molecule now known as P57, which can be found in products containing Hoodia Gordonii. Hoodia Gordonii products come in tablets, capsules, syrups, in diet fruit bars, among others. What is the edge of these products over other products and programs promoting weight loss?

First, this is more effective in such a way that the dieters do not have to force themselves to follow strict diet programs. They do not have to take note of what they have to eat. With Hoodia Gordonii, it automatically moves inside as not to let one’s brain think that one is feeling hungry. In that way, it automatically sets “eating” aside, so as to give way to only a minimal intake of foods.

Second, other products that claim that they are scientifically proven to burn fats are inconvenient for many. It is because some of these products have side effects such as vomiting, frequent need to go to the comfort room, and headaches. However, Hoodia Gordonnii products have claimed not to have any side effects. Thought it is an appetite suppressant, it does not prevent one from eating when one is really feeling a loss of appetite. When one really needs food to take for nutrients and energy, it does not prevent one from eating. What this substance prevents is the excessive amount of eating.

The third advantage of these products containing Hoodia Gordonii is that it comes in different forms. As mentioned above, others come in capsules, teas, fruit bars and other forms which are tempting to those who want to lose weight but do not want to suffer distasteful eating.

With these advantages, people are sure to flock into the stores to look for Hodonii-contained products.

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ADA Survey Findings.

* The 2008 findings revealed that those people who did not want to know about diet or exercise at all, known as the “Don’t bother me” group, had fallen significantly from 1 in 3, or 32%, in 2002 to 1 in 5, or 19%, in 2008.
* 43% of Americans surveyed revealed that they are “Already doing it”, meaning that they consider themselves to be following a nutritious diet and exercising on a regular basis. This figure has jumped from 38% in 2002.
* 38% of Americans “Know they should” but haven’t quite gotten into better patterns yet. This has also raised from 30% in 2002.
* Overall, 67% of those surveyed considered nutrition and diet to be very important in maintaining a healthy lifestyle.
* 61% considered exercise to be extremely important as well.
* More women then men thought that both exercise and diet were important to remain healthy.
* Americans of all ages thought that some form of physical activity was important for maintaining health.
* Interestingly enough, younger Americans considered nutrition to be far less important then the older age groups.
* Americans with a higher education of college or more considered nutrition to be more valuable than those who finished at high school.
* The surveyed Americans also revealed that many of them have altered their diets over the last 5 years. An impressive 50% were now eating more vegies, 48% more fruits, and 56% were eating more whole grains. Meat consumption was on a decrease with 41% eating less beef and 33% consuming less pork.
* The number of Americans seeking information on correct nutrition has more than doubled in the past 8 years jumping from 19% in 2000 to 40% of the population in 2008.

What is Smart Nutrition?

* Consume less refined sugars such as pastries, white breads and pastas, cookies, sweets, candies, sodas, and starchy vegetables such as potatoes. Deep fried and salty foods should also be kept to a minimum. Consult your doctor about individual appropriate alcohol consumption.
* Smart nutrition also involves understanding the need for regular workouts. Regular exercise ensures less heath problems such as heart disease and diabetes type 2, and aids in weight control.

The average adult should aim for:

* Fiber. Fiber can be found in whole grains and fruits and vegetables. Males should aim for 30 grams daily and women for 20 grams daily.
* Vegetables especially leafy greens, and the more colorful varieties will provide a rich and varied source of vitamins and minerals. Aim for 3-5 servings daily.
* Fruits provide many essential nutrients along with fiber. Fresh is best. Aim for 2-4 servings daily.
* Dairy products such as milk and yogurt are best consumed as calcium enriched and low fat for adults. Aim for 2-3 servings daily. One serve is 1 glass of milk.
* Protein such as fish, eggs, cheeses, meat, chicken and beef. Try to select low fat options such as fish, and cut off any visible fat. Aim for 4-6 ounces of protein daily. One egg, 1/2 cup tofu, or 1/4 cup cottage cheese are all equivalent to 1 ounce of protein.

Conclusion.

Americans are becoming smarter about their nutrition. Many Americans know what they should be consuming, and many more are keen to further their education about healthy nutrition choices. Are you eating smart?

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