Negative Attitudes Can Influence Weight

Author and personal trainer, Lori Wengle

They say attitude is everything and when it comes to achieving and maintaining a healthy weight, this certainly holds true. Lori Wengle, personal trainer and author of the book The Fat Princess No More, discovered how negative attitudes can influence weight. See what changes she made in her attitude to get to her ideal weight and find out what she recommends for you.

LoveToKnow (LTK): You have said that for you, physical change didn't happen until you made a mental change. What does this mean?

Lori Wengle (LW): After years of being overweight or obese, I realized I was going about things so wrong. I wanted to lose weight for years and years and yo-yo dieted year after year. The mental change that came about is I did not need to diet anymore. I needed to eat healthy, exercise and not obsess about the scale. Nothing was going to be perfect overnight; I had to give myself time to lose weight, weight train and be kinder to myself. If I had a bad day and ate something not too healthy, I had to forgive myself and move forward. The old Lori would have wrecked the whole day with my food choices, thinking since I screwed up one meal, why not make the whole day a massive binge day! The new Lori was kinder to herself and realized it was one mistake, get back on the wagon and just do it.

Another mental change was with exercise! I always knew I needed to exercise, and did so many times. I remember doing all kinds of infomercial workouts, the latest trend, etc. But after some time, I began to not see results and would quit. Eventually, I began to be my own advocate and researched working out and exercise trends. The mental change I had to make is to realize, I had to consistently work out three to four days a week, regardless of anything else. If I wanted to see change in my body, I had to change my thoughts about exercise and I made a daily list of how I felt after working out (which was always wonderful).

Exercise made me feel great, look better, feel stronger, gave me confidence and yet every day I struggled to get to the gym, until one day I realized I needed to do this for ME, so I could finally feel great and look better. I deserved this, my body deserved it and I needed it, like a prescription drug for an illness. Everything changed at that time and I can proudly say, I have been consistent at exercise and healthy eating since 2003! Why? Because I deserve to feel good about myself, happy with body and happy with life, finally!

LTK: What are some common mental obstacles and attitudes people face when trying to lose weight?

LW: The most common mental or attitude obstacles people face is that they do not have enough time to carve out an hour or two a day to eat healthy and exercise. It is stressful to wonder, especially in today's busy schedules, how to find the time for yourself. We do everything for our families, friends, kids, but it is hard for us to make time for ourselves.

Understand that we all need to make time for ourselves to live a long and healthy life!

Another obstacle that many of us use is self defeat! After years of being overweight, sometimes we believe deep down inside that we will never succeed. This obstacle consumed me for decades. It was not until I made realistic goals, and achieved those goals, that I finally lost the weight once and for all! I began with a goal of achieving 195 lbs (down from 242). That was a big goal, but I was kind to myself and set a goal of one pound a week, not getting too crazy with major changes. I made better choices for food and spent more time playing with my then young daughter (almost 20 now).

Then when I achieved that goal, I made another goal of hitting 180, my all time skinniest weight ever! After that I made much smaller goals because I was not sure if I could get any smaller. The next goal was 172, then 167, then 162, then 157 and so on. By making these small goals, I had many successes which led me to go all the way and surpass any of my expectations!

LTK: How do negative attitudes affect our food choices?

LW: When my attitudes are negative in general, I eat poorly. It happens still today to me a few times a year. If I feel like a failure because I missed a workout or ate something I shouldn't have, I immediately stop that type of thinking and give myself a break. I KNOW that if I obsess about it, I will spend the day binging, which is self defeating. I now know that I have to get over it quickly and get back on track.

I use music or a good workout to get my mind off myself defeating, negative attitude and begin living my life again. It did take years to get here, but everyone can change their attitude and forgive themselves. It takes practice but feels so good when you don't obsess about every little mistake.

LTK: How can negative attitudes be changed?

LW: To change these attitudes it takes a lot of perseverance! I feel many of these obstacles have a lot to do with feelings of guilt about spending time on ourselves. Somehow we have to understand, the better we feel, the better we can take care of everyone in our lives.

I spent lots of time writing a food/mood journal and exercise journal and would always put down comments that would help me defeat some of my common attitude adjustments I needed. I would write [things like], "You deserve to be happy with your body."

LTK: What common food misconceptions sabotage weight loss and how can those be corrected?

LW: The biggest issue that I have and my clients have is serving size rather than food misconception. We really do know what we should eat or should not eat. The biggest issue is what a serving size is!

After I grocery shop for the week, I split everything up into serving sizes immediately. When I cook for my week, I again put all my food in serving size baggies so that I can grab and go. I can visualize, after much research, what a serving size of chicken looks like or a serving of fruit.

LTK: What other tips can you share about having the right attitude for weight loss?

LW: Weight loss is a journey, kind of like beginning your first day at college. Both can overwhelm you. When you begin college, if you don't take your courses one quarter or semester at a time, you would be overwhelmed. Well the same holds true for weight loss. Set realistic goals that are attainable for YOUR body. Make sure you have successes and praise yourself often for your good attitudes, weight loss, and exercise plan. If you change your mindset to say, "I need to eat healthy and exercise often, period," then you will not think of it as the D word (diet); you will think of it more as a learning journey. It's all about you. Better health, better body image and a happy you.

Remember, Extreme Weight Loss is one to two pounds per week! Extreme Weight Loss is attainable and sustainable weight loss!

LTK: Anything else you'd like to share?

LW: Be kind to yourself, forgive yourself and understand you deserve to feel good! If you are on a diet and the diet dictates you can never eat certain food, find a different diet.

If I had to go through life thinking I could never eat a piece or two of pizza, I am not sure if I could continue on. Everything I eat is in a serving size, so nothing is out of the question for me as a treat from time to time. And I use a pay forward program for those times that I want a yummy treat. If I know I will be at a wedding or other event where food may tempt me, I do extra cardio or workouts that week to burn the extra calories BEFORE I go to the event. That way if there is something I really want, I don't have to feel guilty about eating something considered bad for me. I already paid it forward!

To learn more about Lori and her methods for getting fit, visit her website ChangeYourWorldFitness.com. There you can find out about her Personal Trainer in a Box program as well as her book, The Fat Princess No More.

LoveToKnow would like to thank Lori Wengle for taking the time for this interview.

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

Prescriptive Stretching Interview

A regular stretching routine is an easy way to prevent injuries, eliminate pain, and improve balance and flexibility. However, it is essential to understand how to stretch properly. In the book Prescriptive Stretching, author Kristian Berg outlines the fundamentals of proper stretching and explains how to use stretching to ease pain and minimize injuries.

Kristian Berg lives in Svartsjo, Sweden. He maintains a clinic in Stockholm where he practices as a doctor of naprapathy, helping to ease the pain of his patients though the manipulation and stretching of connective tissues.

Recently, LoveToKnow was able to speak with Kristian Berg about the benefits of stretching.

LoveToKnow (LTK): Why is stretching important?

Kristian Berg (KB): Our natural range of movement has decreased because we are less active and sit for longer hours. Stretching could be one way to increase our range of movement and reduce different kinds of pain.

Depending on your goal, stretching can help you perform certain movements that you haven't been able to do before because it increases your flexibility. But it can also help reduce/remove pain that is caused from inactivity.

LTK: Is stretching just for athletes or people who are very active?

KB: No absolutely not, stretching is for everybody! Inactivity will cause a reduced range of movement which is directly linked to different kinds of pain. Sometimes stretching is even more important if you are inactive.

LTK: How can stretching prevent injuries?

KB: Stretching will help to elongate tight muscles. A tight muscle will affect the way we move and our posture which in itself could cause an injury. But it will also affect how we perform an exercise; a tight muscle will change our range of movement which will strain the joint capsules and put pressure on other muscles.

Some research shows that regular stretching performed in a correct way during at least one year will decrease the risk of injury amongst soccer players.

LTK: If someone is in pain, should they avoid stretching?

KB: It all depends on what kind of pain. If you have a fracture, acute torn ligament/muscle or a dislocated joint, stretching should be avoided.

If the pain is caused by other factors, stretching could definitively help as long as it is performed in a correct way. It is also important to remember that the stretch can be felt in other areas than where the pain is.

LTK: What is the best way to stretch?

KB: You should follow these four rules:

Stretch slowly The stretch should be pain free (good pain, not negative pain) Stretch the right muscle Do not affect the joint capsule or other muscles

You don't have to warm up, however, it all depends on which activity you are about to perform. If you are very stiff/stale it will probably feel much better to stretch when you are warm than cold.

If you are about to do a training session with very explosive movements, stretching has shown a negative effect. But if it comes to warming up before a normal training session or a long run it has the opposite effect.

LTK: Are all stretching exercises the same?

KB: There are different ways to stretch, for example, a hamstring muscle. In the end it is the stretch that takes the origin as far away from the insertion as possible without affecting other muscles or joints that will be the most effective stretch.

Further, there are also different techniques that can be used. PNF stretching is one of the most effective techniques when it comes to increasing the range of motion. The technique is simple, safe and has three phases:

Stretch the muscle for 10 seconds Contract the muscle for five seconds (which will facilitate muscular inhibition) - this is a very important phase! Relax the muscle for five seconds, then try to stretch even further

LTK: Can people rely on stretching exercises for a total fitness routine?

KB: No, but it will help. Stretch exercises will not improve your cardiovascular or muscular fitness (strength). A good fitness routine should entail stretching and some training each day which involves both the heart and the muscles.

LTK: Anything else you'd like to share on the benefits of stretching?

KB: The most important thing is to not "just stretch." To "just stretch" with a bad technique or done haphazardly will not help in the same way as a properly performed stretch that is done on a regular basis. To get the most out of stretching it should be done properly and on a regular basis, i.e. up to 10 times each day depending on the pain and intensity.

If you'd like to learn more about the proper way to stretch, check out Prescriptive Stretching by Kristian Berg.

LoveToKnow would like to thank Kristian Berg for this interview.

Muscles Targeted in Squat, Curl and Press

Weight training burns a significant amount of calories, while at the same time building up muscle bulk. For this reason, weight training is popular with those who want to increase the size of their legs, arms and torsos. There are three free weight exercises that are the most popular and target these areas: squats, curls and presses.

Squats are classic, multi-joint (knees and hips) exercises that target a variety of the body's muscle groups, with emphasis on the back and lower body. There are several variations of the squat, but the most common is the parallel back squat. This squat involves placing a barbell across the upper shoulders and back, squatting until the thighs are parallel to the floor, and returning to a standing position. Squats burn a tremendous amount of energy, and activate the following muscle groups:

Many people don't think of the squat as a back exercise, but the erector spinae group of muscles plays a vital role in lateral stability while squatting. They contract isometrically (without shortening or lengthening) to control rotation of the torso.

The gluteus maximus muscle plays a vital role during squats. During the downward phase of the squat, the gluteus maximus contracts while lengthening. This allows the squatter to control the speed and range of descent. During the upward phase of the squat, the muscle contracts while shortening to transfer power to the quadriceps and hamstrings necessary to return to a standing position.

Along with the quadriceps, hamstrings provide the power needed to perform squats. In concert with the gluteus maximus, the hamstrings contract while lengthening during downward movement and contract while shortening on upward movement to facilitate hip extension.

The quadriceps muscle group turns muscle activity into knee extension, which provides the motion necessary to perform squats. While in the downward motion of the squat, the quadriceps contract while lengthening, and contract while shortening when returning to the starting posture.

Curls are a classic weight lift that involves holding a weight in an upward facing palm at a dead hang and then raising the weight to the shoulder. This exercise is used to develop arm musculature and is utilizes these muscle groups:

The goal of curls is to develop the biceps; therefore, it is logical that this is the primary muscle group used. The bicep muscles contract while shortening during the upward lifting phase of the exercise. The muscles contract while lengthening as the weight is being lowered back to the starting position. In this manner, they control the angle of the elbow, which controls arm movement.

Within the range of motion where the biceps is at a mechanical disadvantage, the brachioradialis muscle assists in maintaining elbow motion and control. Like the biceps, the brachioradialis contracts while shortening during lifting and contracts while lengthening as the weight lowers.

The bench press is a very simple motion wherein an individual removes a weighted barbell from an overhead position with arms extended, lowers the weight to his or her chest, and pushes the weight back to the extended position. The bench press is an intense exercise, and makes use of several muscle groups:

The pectoral muscles allow a weight lifter to lift by controlling the motion of the shoulder. As the pectoral muscles contract while shortening, they pull the shoulders forward, which in a supine position, moves the arms upward. While controlling the downward rate of descent and range of motion, the pectoral muscles contract while lengthening.

The deltoid muscles, being much weaker than pectoral muscles, assist the pectoral muscles in shoulder rotation.

The triceps muscles provide upper arm extension and control during the lifting phase of the exercise as they contract while shortening.

The biceps provide lateral stability during the press exercise, alternating between shortening and lengthening as necessary to control the weight which is being lifted.

The human body is a fascinating piece of machinery. An individual's ability to lift or control weight is dependent upon the angles of joints which are connected to rigid bones. It is change of these angles that makes limbs move. These angles are controlled by gravity and muscles, which often oppose each other. By working out the muscles listed above, they grow stronger and can exert more force on these joints, which translates to more strength and an increased ability to lift heavier objects.

Does the Shake Weight Really Work?

You've probably seen advertisements for the Shake Weight on television. Promising to tone arms in no time, the Shake Weight television ads show fit women holding a weight in front of them and shaking it with all of their might. Advertising aside, the question remains for many, "Does the Shake Weight really work?"

In order to determine whether the shake weight really works, it is important to look at the promises the manufacturer's advertising make. When you purchase or order a shake weight, for $19.94, you will receive:?

A 2.5-pound dumbbell-style weight that has a mechanism allowing you to shake it back and forthA quick reference cardAn instructional DVD

A similar Shake Weight for men exists, using a 5-pound dumbbell.

According to manufacturer advertising, by using the Shake Weight for just six minutes each day, you will gain toned upper arms, chest, and shoulders. The triceps region remains a difficult area for many women, and the prospect of toning that flabby area under their arms makes the Shake Weight particularly enticing. This is especially tempting since the manufacturer also claims it designed the weight with women in mind, and that its results are scientifically proven. According to the manufacturer, the product works better than standard dumbbells because of a process known as "dynamic inertia." Both the men's and women's products promise to burn more calories than traditional weightlifting, and lead to an increase in muscle size and strength.

With Shake Weight's claims, it is possible to perform a point-by-point analysis as to their veracity.

Scientific Proof: Regardless of the claims of scientific proof, Shake Weight does not include information about the sources or studies leading to that proof in their literature, although one article that appears to be a company-planted marketing piece suggests that studies were performed at "a California fitness simulation company." With lack of transparency about the source of any claims of scientific proof, it is difficult to ascertain exactly how the company can make such a claim. Further digging unearthed this manufacturer-commissioned?report,?which used digital human modeling simulations (not real humans) to determine the efficacy of the product.Dynamic Inertia: No standardized definition appears for the term "dynamic inertia." In fact, it appears to be a term made up to market the Shake Weight. No studies exist that show dynamic inertia to be an established and tested model for improved fitness.Burns Extra Calories: The more muscle groups you involve in a movement, the more calories you burn. Likewise, utilizing larger muscle groups burns more calories than using smaller muscle groups. Workout intensity also factors into the number of calories burned. The Shake Weight utilizes mostly the shoulders and triceps, with some biceps and chest involvement as well. These are some of the smaller muscle groups in your body, and the intensity of the workout is relatively light. It is unlikely, based on these factors, that using the Shake Weight will burn more calories than other types of activity.Increase Muscle Size and Strength:?You increase the size and strength of your muscles by performing activities that place micro-tears in them. As they repair those tears with new tissue, the muscles grow stronger. In order to continue to gain size and strength, you need to progressively work with more resistance (heavier weights), or your progress will stop. A single 2.5-pound weight for women or a 5-pound weight for men may provide a slight increase in strength initially if you are very sedentary; however, it is unlikely to provide ongoing strength and size gains for people who are fit.

Based on the above, it is unlikely that the Shake Weight works as promised. While some may notice slight gains in strength or tone, the chances of improving your level of fitness using this product are relatively slight. The Shake Weight may work well for extremely sedentary people, or for those who are only able to pursue upper body activities.

The best way to get fit and burn calories is through a combination of diet, strength training activities, stretching, and aerobic activity. No miracle products exist that speed up this process. Consider working with resistance bands if cost is an issue.

While it may seem as if using "miracle" fitness products like the Shake Weight will help you gain strength, it is important to thoroughly research claims made by manufacturers of such products. In many cases, those manufacturers make grand promises based on loose or non-independent research. If in doubt about a product like the Shake Weight, talk with a health or fitness professional.

Best Workout Songs Ever

Some people genuinely love working out, but even they will often tell you that the time spent exercising goes by much more quickly and pleasantly with an upbeat, motivating playlist. The best workout songs ever show up time and time again on fitness magazine recommendations and fitness professionals' blogs and YouTube videos.

Workout songs get your blood pumping, your adrenaline going, and they can motivate you to start your workout, make it through a boring section of your exercise routine, or even finish that last mile, set, or just one more rep. Some of the songs are merely upbeat while others make you feel the singer's anger and power through your task with an "I'll show you!" attitude. Still others make you want to keep running simply because the song is too good to stop.

Depending on personal preference, some songs will be best for running or other means of cardio exercise while others will suit your strength training best. The common theme throughout all the songs, though, is an energetic, powerful beat. It crosses multiple genres of music, from metal to country. Some of the best workout songs seem almost as if they were made to exercise to, and speak of getting stronger as time goes on. The best workout songs make it almost impossible to sit still, slow down, or give up.

According to a study that Gold's Gym conducted, the absolute best workout song is Kanye West's 2007 hit, "Stronger." Other songs that were in the running in that same study included:

Eminem's "Lose Yourself" Black Eyed Peas "Boom Boom Pow" Guns N Roses "Welcome to the Jungle"

A few of Fitness Magazine's favorites include:

Aerosmith "Walk This Way" C + C Music Factory "Gonna Make You Sweat" Kelly Clarkson "Since You Been Gone" Beyonce "Crazy in Love" Beck "Loser"

YouTube fitness guru, Sarah Dussault recommends:

Alien Ant Farm "Smooth Criminal" Fatboy Slim "The Rockefeller Skank" Cyprus Hill "Superstar" Onyx "Slam" David Guetta with Chris Willis "Getting Over You" Nelly Furtado "Maneater"

Other workout songs that will get your blood pumping and help you finish that exhausting workout include:

The White Stripes "Seven Nation Army" Green Day "American Idiot" Black Eyed Peas "Let's Get Retarded"/"Let's Get It Started" (The former was the original and the latter was the PC version released later) Britney Spears "Stronger" Carrie Underwood "Before He Cheats" Pink "Raise Your Glass" Outkast "Hey, Ya!" Queen "Fat Bottomed Girls" Christina Aguilera "Dirty" Survivor "Eye of the Tiger" Drowning Pool "Let the Bodies Hit the Floor" Metallica "Enter Sandman" Taylor Swift "Picture to Burn" Daft Punk "Harder, Better, Faster, Stronger" Def Leppard "Pour Some Sugar on Me" AC/DC "You Shook Me All Night Long" Justin Timberlake "Sexy Back" Britney Spears "(I Got That) Boom Boom" Destiny's Child "Lose My Breath" Ram Jam "Black Betty"

Regardless of your music preferences, there are workout songs that will suit your tastes. You may even find that a song that you would normally not enjoy makes the perfect powerful selection to push you through the last few minutes of cardio. These songs can keep you going when you really just want to quit, so don't disregard one based on genre right away. Perfecting your playlist will take time, but discovering new songs and learning how they motivate you could be fun.