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.

How to Do Pull Ups Right

Masters in Exercise and Sports Science

Pull ups are one of the best body-weight exercises you can perform. They work your back, core, arms and shoulders, all without requiring much in the way of equipment. If you have a hard time performing pull ups correctly (or at all), you may just need a few pointers on how to build up your strength to perfect your pull up form.

The pull up form itself is pretty simple - you grasp a bar and pull your body up to bar-height, then lower yourself back down, but that's easier said than done. Here's a more detailed description on how to perform pull ups correctly:

Grasp a pull up bar with your arms slightly wider than shoulder-width apart and your palms facing away from your body.Lift your feet off the floor.Tighten your back and biceps muscles, and squeeze your shoulder blades together as you pull torso toward the bar.Lower yourself back to the starting position in a careful and methodical manner, after your chin reaches bar-height.Repeat as many times as you can.

If you're not strong enough to perform a pull up, you may find yourself performing a pull up faux pas. If you notice yourself doing any of the following, it's time to re-address your pull up form:

Jumping off the ground to start your pull up - A tiny hop the first time might be acceptable, but if you're regularly using your body's momentum to start the movement, you need to develop greater upper body strength.Allowing your body to "fall" from the upward position; in other words, you don't control the downward movement. Not only could this increase your chance of injury, it's also robbing you of one of the best opportunities for improving your pull up strength. The downward motion requires that you work against gravity. Even if you struggle to pull yourself up, if you force yourself to lower slowly, your back and biceps muscles will gain substantial strength over time.Giving up because it's too hard. You don't have to perform a set of 15 repetitions to benefit from the pull up exercise. If you can't perform a full pull up, don't give up, just modify the exercise so that you can reap the benefits and gain more strength.

You can perform modified pull ups one of three ways:

Perform the downward phase only. Place a chair or a bench under the pull up bar and stand on the chair or bench so that you can start the movement with your chin at bar height. Grasp the bar and tighten your back. Lift your feet off the bench and very, very slowly allow your arms to straighten and lower your body toward the bench. When you reach the bottom of the movement, stand back on the bench and perform the exercise again.Use a modified pull up machine. Most gyms or fitness centers offer a modified pull up station. Using the machine, you can stand or kneel on an appendage and lift and lower a portion of your body's weight, rather than your entire bodyweight. This allows you to perform the full pull up motion, but with greater ease. If you choose this option, make sure you continue to push yourself to gain strength so you can wean yourself off the machine over time.Smith machine pull up. You can use a Smith machine or any other sturdy bar that's roughly belly-button height to perform this exercise. Grasp the bar slightly wider than shoulder-width apart, your palms facing down. Step your feet forward and under the bar until your shoulders are directly under the bar and your arms are perpendicular to the floor. Adjust your feet so your legs are straight and your body forms a straight line from your heels to your shoulders. Tighten your back and squeeze your shoulder blades together as you pull your chest toward the bar. When your chest meets the bar, lower yourself in a controlled fashion back to the starting position. Repeat as many times as possible.

Modified pull ups are the perfect precursor to traditional pull ups, allowing you to gain strength so that you can perform traditional pull ups correctly.

If you want to become better at performing pull ups, you need to regularly incorporate them into your workout. Plan on adding a pull up exercise to your regular strength training routine at least two to three days a week, allowing for a day of rest between exercises. Make sure you're always working yourself to exhaustion - the last one or two pull ups should be almost impossible to perform. Every week or so, add additional repetitions to your pull up sets or make the movement more difficult by adding weight or progressing to the next pull up modification exercise. You'll be surprised at how quickly you begin to see improvements in your pull up form and function.

Delicious Low-Fat Diet Meals

Low-fat does not have to mean meals low on taste. In fact, with a few substitutions, you can still enjoy family favorites without the unhealthy fat. Since fat gives flavor to foods, the trick is to learn to adjust recipes to cut fat without sacrificing taste. The following meals use low-fat friendly ingredients such as cooking sprays, egg substitutes, herbs, and lean meats.

These potato pancakes work well alone or served with a side of turkey bacon or sausage.

Ingredients

2 cups grated potatoes (drain excess juice) Egg Beaters or other substitute equivalent to two eggs 1 tbsp. flour ? tsp. salt Cooking spray Optional: grated onion to taste

Directions

Mix dry ingredients and add to egg substitute. Add liquid to potatoes (and onion). Spray a non-stick pan with cooking spray. Heat pan and drop batter by tablespoons. Spread thin and cook until crispy on each side. Oatmeal with low-fat or skim milk and fresh berries Whole grain French toast made with egg substitute Low-fat yogurt with fruit

Create sandwiches using whole grain breads, lean meats, and lots of vegetables. Instead of butter, use mustard and low-fat salad dressing as condiments. Baked or roasted chicken (skin removed) are popular low-fat options for sandwiches, but other options are available. Check with your local deli and ask which lunch meats are low in saturated fat.

Soups made with a chicken or vegetable stock offer plenty of low-fat options. Here are a few recipes to add to your low-fat menu. Add a side salad or half sandwich for a satisfying meal.

Or try this recipe for egg drop soup using an egg replacement.

Ingredients

? cup egg replacement ? cup flour ? tsp. salt 1 tbsp. water Chicken or vegetable stock

Directions

Beat egg substitute with salt. Add flour and mix until there are no lumps. Add water. Drizzle mixture into boiling soup mixture from the tip of a spoon.

Low-fat dinners don't need to be a lot of work. In many cases, you can eat familiar favorites, but you will have to prepare them differently. For instance, don't fry fish. Instead eat it baked, broiled or grilled. Make burgers with ground turkey or lean beef. Small changes such as this can make a big difference in overall fat content.

Salads make a healthy low-fat dinner option, but be sure to check the label on the salad dressing of choice. Traditional dressings can add as much fat as a you'd get in a cheeseburger. Look for low-fat or no fat varieties.

In casseroles, exchange high-fat ingredients with low- or no-fat counterparts such as in this recipe.

Ingredients

1 lb. turkey Italian sausage ? cup onion 1 clove garlic minced 1 (15 ounce) can tomato herb sauce 2 cups cooked whole-grain corkscrew noodles 6 ounces shredded part-skim Mozzarella cheese 10 ounce package frozen chopped spinach (thawed and drained) 1 cup small curd low- or no-fat cottage cheese ? cup Egg Beaters ? tsp. salt 8 ounces sliced mushrooms Small can sliced black olives

Directions

Brown sausage with onion and garlic in a skillet. Drain fat. Stir in tomato herb sauce and noodles. Spray shallow baking dish with cooking spray. Spread meat mixture in bottom of baking dish. Mix together spinach, cottage cheese, egg substitute, and salt. Spoon spinach mixture over meat. Top with cheese, mushrooms, and olives. Bake at 375 for 20-25 minutes. (Makes 6 servings)

Looking for more ideas? Try some of these resources:

Restock your kitchen and pantry with low-fat food options including plenty of fresh fruits, vegetables, and whole grains. Shop for lean meats, and cut any excess fat from them before cooking. Look for low- and no-fat options in dairy products like sour cream, cottage cheese, milks, etc. Experiment with herbs and spices to add flavor, and learn to use cooking sprays in place of oils or butter. Once you learn to cook delicious, lower-fat meals, you won't even miss that unneeded fat.

Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.

Best Full Body Workout

Many people tout the benefits of certain workouts as a "full body workout." A true full body workout is one that works all of the major muscle groups, incorporating the components of fitness, including muscle strength, muscle endurance, flexibility, and cardiovascular endurance. Best is a relative term, and finding the best full body workout means discovering a workout that meets these criteria that you follow on a regular schedule in order to attain overall fitness.

The best full body workout for you depends largely on your personal fitness goals. Some people wish to obtain an overall level of fitness, while others focus on cardiovascular endurance, flexibility, or other factors of fitness. Ideally, in order to complete the best overall workout, you will make sure your workout routine works each major muscle groups and helps you to acheive each component of fitness. The major muscle groups include:

Legs, including quadriceps, calves, hamstrings, glutes, adductors, and abductors Core, including abdominals, erector spinae, and obliques Chest and back, including pectorals, latissimus dorsi, rhomboids, and trapezius Shoulders and arms, including biceps, triceps, forearms, and deltoids

Is it possible to perform one exercise routine that meets not only the five components of physical fitness, but also works all of the major muscle groups in a single routine? The answer is an unqualified yes!

There are many full body workouts that incorporate all of the above. Finding one that you enjoy will help you stick with your workout, making it that much more effective.

Circuit training offers an array of benefits. Not only are the exercises varied, but you can perform this high-energy workout in less than an hour, and you only need to do it about three times per week in order to maintain fitness. The workout combines strength training, cardiovascular activity, and balance into a single, fast-paced workout. You can also customize circuit training to meet your own fitness needs, balancing exercises between all major muscle groups and focusing on any special areas of concern. Additionally, you can perform circuit training at home using exercise bands or home exercise equipment, or you can perform it at a gym with an "official" circuit setup. In general, you combine 15 seconds to three minutes of aerobic activity with strength training activities. For example, in a simple circuit workout, you may use an elliptical trainer for three minutes, and then perform one set of 10 to 12 repetitions on a resistance machine, then get on the elliptical for another three minutes before moving on to another weight machine. Throughout the course of the workout, you continue moving from station to station with aerobic activity in between each weight lifting exercise. Completing one set for each body part with aerobic activity in between consists of a "circuit."

Circuit training not only strengthens muscle and improves balance and coordination, but it also serves as a high intensity interval training (HIIT) workout, which studies show may have a more significant impact on body fat than steady-state exercise. A standard circuit may include:

Leg press Leg extension Leg curl Adductor/abductor press Crunches Hyperextensions Chest press or bench press Military press Biceps curls Triceps kickbacks Pull ups, pull downs, or seated rows

Power yoga combines strength, flexibility, and aerobic activity into a single workout. Similar to Ashtanga yoga, when you do power yoga you combine multiple yoga poses in rapid succession. As you go through the poses, you not only fire up your metabolism and challenge your endurance, but you also gain the many benefits of yoga including inner peace and reflection.

Another great overall fitness workout that incorporates your entire body, Tae Bo has the additional advantage of being a workout you can perform at home without a lot of additional equipment. The cardio routine combines traditional aerobics moves with martial arts moves like roundhouse kicks and various punches. The result is a fun, high-intensity workout that can strengthen your cardiovascular system while improving both muscular strength and endurance. There are many Tae Bo workouts available you can follow at home with merely a DVD player and a television set. Once you learn the basics you can create your own workouts.

Many gyms and fitness centers now offer climbing walls. This is a fun way to get fit, and helps work every muscle in your body as you work your way up a wall. Centers offer safety gear and instruction to teach you how to make climbing an effective and fun workout. One of the main advantages of this type of workout, which builds muscular strength and endurance of both the upper and lower body, is that for many it feels more like playing than working out.

This fitness plan works all of the major muscle groups, but with a twist. Instead of performing a typical strength training move, you perform that move extremely slowly. The Slow Burn fitness program recommends using a metronome or timer and performing moves in super slow motion. This forces you to eliminate momentum and pay attention to both the positive and negative (lifting and lowering) aspects of the motion, creating muscular strength and endurance. Because of the speed of the movements, you only perform one set of each exercise, and a typical workout lasts around 30 minutes. Best, no special equipment is necessary, so this is an affordable workout you can perform either at home or at the gym.

These are just a few of the many full body workouts you can try. Each is high-intensity and adaptable for all ranges of fitness, from beginners to experts. By finding a full body workout you will enjoy, you will be well on your way towards better fitness.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.

Dr. Brian Arcement Talks About hCG

hCG is quickly gaining popularity in the weight loss world as the magic remedy for quick and easy weight loss. What are the facts about hCG? Is it safe? Does it really work? Recently, LoveToKnow had the opportunity to speak with Dr. Brian Arcement, Medical Director of Nuviva Medical Weight Loss Clinics in Florida, about how hCG works and why.

LoveToKnow (LTK): Dr. Arcement, can you provide a little background on yourself and what makes you qualified to speak on hCG?

Dr. Brian Arcement (BA): I am a graduate of the University of South Alabama College of Medicine and completed my residency in Internal Medicine, a Fellowship in Cardiology at the University of Florida Health Science Center-Jacksonville and a second Fellowship in Interventional Cardiology at Vanderbilt University Medical Center-Nashville. I am also a diplomat of the American Board of Anti-Aging Medicine.

As a Quad certified and Board certified interventional vascular cardiologist, I have been practicing for more than a decade. Through the course of my work, I have seen the physical devastation of poor lifestyle choices and the aging process on the human body. Therefore, during my years of professional practice, I now see weight management as a vital component in long-term health.

In addition, I have been utilizing hCG for over five years through my Hormone Replacement Therapy practice specifically for men with testosterone deficiency and most recently with the medically assisted weight loss program I designed through Nuviva Medical Weight Loss. In addition to my experience, I am comfortable with the Nuviva program's use of hCG for weight loss based on the anecdotal evidence we have seen through our clinics as well as the clinical experience other weight loss clinics nationwide have demonstrated through the successful treatment of thousands of clients.

LTK: What is hCG?

BA: HCG, or human chorionic gonadotropin, is a hormone produced by women during pregnancy. The hormone is primarily responsible for maintaining a viable fetus, particularly during the first trimester. Additionally, it is thought that hCG causes a physiologic occurrence making stored fat available as a nutrient source for the growing fetus.

LTK: Why does it help people lose weight?

BA: HCG is believed to help the body utilize stored fat for calories and to reduce the body's tendency to use lean muscle mass as an energy source when combined with a very low calorie diet.

LTK: In what forms is hCG available?

BA: Although hCG is available in several forms, including subcutaneous (or injectable), topical, sublingual and homeopathic, I recommend only the use of pharmaceutical grade subcutaneous hCG.

This is because the subcutaneous route is the only method known to directly control the proper amount of hCG given. hCG given sublingually requires at least double to triple the amount of injectable hCG to ensure that some hCG is absorbed. However, the amount absorbed can vary from client to client based on each individual's oral mucosa. This same reasoning applies to topical hCG and why I do not recommend its use.

Additionally, some clients are even incapable of absorbing any hCG topically or sublingually. Oral hCG has no biologic effect as the hCG is immediately broken down by acid in the stomach. The only method available to provide absolute certainty that the correct amount of hCG prescribed is given is to inject the hCG subcutaneously.

LTK: How is hCG best taken to be the most beneficial?

BA: My recommendation is found in the Nuviva protocol, which allows for a client to take 150 units of subcutaneous hCG daily six days a week. Also, we have seen through the course of our work with clients that hCG loses its effectiveness after a certain amount of time. Therefore, I recommend clients cycle on and off hCG in specific time frames in order to maximize its effectiveness.

LTK: Is the weight loss permanent or does a person have to keep taking hCG to maintain their weight loss?

BA: Once a client has reached their goal weight, they no longer need to take hCG to maintain their weight loss. As hCG is only utilized in one of the four phases of the Nuviva program, a mainstay of the program includes teaching our clients the tools and providing them with the resources they will need to maintain their weight loss gains for life.

For many people, weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories, eat real food and understand how their body will process food, the only way to maintain weight loss gains for the long-term.

A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client's own body. In Phase Four, we utilize a Resting Metabolic Rate Machine to find the client's very own Resting Metabolic Rate (RMR). This is a number that is unique to each individual client. It is the number of calories their body will burn everyday even if they sustained no physical activity. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

LTK: How long before results are seen and what rate of weight loss is typical?

BA: Once a client begins taking hCG, it takes three days to become fully active in the body. For this reason, most people will see only moderate weight reduction within the first week on hCG. From this point on, weight reduction is unique to each client but can range from two to five pounds a week.

LTK: What research has been done on the safety of hCG for weight loss?

BA: For many years, physicians have safely prescribed hCG to assist overweight patients in reducing their weight. To date, however, these implications for hCG have not been proven in medical studies and the FDA has not approved the use of hCG for medical weight loss.

However, through our clinics, we have helped thousands of individuals with their weight loss goals and have seen the anecdotal evidence of the effectiveness of hCG for long-term weight loss. Studies are currently being conducted on the use of hCG for weight loss, and I believe these studies are a direct result from proven success of individuals utilizing hCG for safe and effective weight loss.

LTK: What side effects are typically seen?

BA: Typical side effects associated with hCG diets include hair loss, headaches and nausea. However, these side effects are often signs of nutritional deficiency. We have addressed this issue through supplying clients with specially blended supplements, vitamins, minerals that correspond with each phase of the Nuviva program. Patients who experience these symptoms would have their calories increased or have their diet and supplements reviewed to make sure they are appropriate.

LTK: Who should not use hCG?

BA: Women who are pregnant or who are actively trying to become pregnant should not use hCG. Also patients with a prior history of DVT (deep vein thrombosis), especially women with a history of DVTs while receiving hCG for infertility treatments should not take hCG. Additionally women with active breast cancer and men with active prostate cancer should not take hCG.

As with all weight loss programs, I recommend anyone considering a hCG diet consult their physician to determine if the program is appropriate based on health, medical history and personal weight loss needs.

LTK: What else can you share about the safety of hCG and weight loss?

BA: If someone is considering a weight loss program that incorporates hCG, I recommend they do so in a medically supervised environment and use only pharmaceutical grade hCG as one component in a comprehensive weight loss program that emphasizes proper nutrition, exercise and healthy lifestyle changes to sustain long-term weight loss.

Additionally, a common misconception regarding hCG is that it introduces high amounts of hormones into ones body. hCG is given in very small doses during third phase of the Nuviva program, the hCG diet phase. To put this into perspective, women using hCG for medical purposes, such as fertility treatment, would inject between 50 and 100 times the dose that we prescribe through the Nuviva program or what you may find in a typical hCG diet.

Interestingly, hCG is currently being studied for implications beyond weight loss, including reduction of breast cancer occurrences for women and prostate issues, including prostate cancer, for men.

It is important to note that at this time hCG usage in the above-mentioned ways is only in the research phases. It is not recommended that hCG be used for the treatment of breast cancer or prostate cancer. Additionally, until further studies have been conclusively conducted, hCG should not be prescribed to patients who have active breast cancer or prostate cancer. However, I am encouraged by the potential that one day hCG may prove to be a new and exciting treatment for both of these life threatening diseases.

LoveToKnow would like to thank Dr. Brian Arcement for taking the time for this interview. If you think you'd like to try hCG for weight loss, talk to your doctor to see if it is a good idea for you. You can also learn more by visiting NuvivaWeightLoss.com.

Macrobiotic Diet Foods

Diet influences your life and health and choosing macrobiotic foods is often not just an eating method, but encompasses a holistic way of living. Macrobiotic foods promote good health and may be eaten to prevent illness or as a supplement for other methods of healing. Food selection follows the principles of yin and yang to provide balance for your environment. Some foods are considered to have more of these types of energy, in that they offset temperature or environmental changes. For example, in the summer, yin foods might contain more water and are refreshing for the body if the weather is hot. Alternatively, in colder months, yang foods have more aromas and provide warmth. Thus, macrobiotic diet recommendations follow these principles when selecting foods.

The macrobiotic diet includes a variety of different foods eaten in proportion for balance, with the largest amount of your calories coming from whole grains. The amounts of calories you eaten each day include:

50 to 60 percent from whole grains 20 to 30 percent from vegetables 5 to 10 percent from soups made with approved vegetables, condiments and sea vegetables 5 to 10 percent from beans, lentils and sea vegetables

Some types of foods are acceptable to eat on a regular basis in the right proportions for your daily diet. The foods to include regularly are:

Vegetables such as bok choy, broccoli, cabbage, carrots, cauliflower, collard greens, kale, leeks, mustard greens, onions, radishes, turnips and winter squash Whole grains, including barley, brown rice, corn, oats, rye and wheat Aduki beans, chickpeas, lentils and tofu Sea vegetables such as arame, hiziki, kelp, kombu and nori Seafood, including carp, flounder, halibut and trout Drinks such as banchea tea, dandelion root tea, roasted barley tea and spring water

You may also use some types of flavorings to add taste and for use in cooking. Flavorings such as brown rice vinegar, barley malt and seaweed powder; and seasonings such as sea salt, miso, tamari soy sauce and organic vegetable oil are all acceptable for regular use.

Some foods are acceptable to eat on occasion but should be limited to no more than two to three times per week in season:

Vegetables such as celery, cucumbers, lettuce, string beans and water chestnuts Whole grains, including bulgur, rice cakes, tortillas or whole wheat pasta and crackers Beans such as kidney beans, lima beans, navy beans, pinto beans or soybeans Seafood, including clams, shrimp and oysters Nuts and seeds, including peanuts, pecans, pumpkin seeds, sunflower seeds and walnuts Fruits in season and local to your climate

Foods to avoid on a macrobiotic diet include:

White rice, white flour, white sugar, foods made with yeast and processed cereals Vegetables such as beets, peas, pickles, potatoes, spinach, yams and zucchini Red meat, poultry, frozen entrees and canned or processed foods Eggs, dairy products, chocolate and honey Drinks such as fruit juice, shakes, malts, coffee, soda, black tea and alcohol Nuts such as Brazil nuts, cashews, macadamia nuts and pistachios Seafood, including bluefish, mackerel, swordfish and tuna

Preparing macrobiotic foods involves using simple methods of cooking. Methods such as boiling, preparing soups, stir-frying without oil and steaming are all ways of cooking macrobiotic foods that are simple, use fewer condiments and sauces and preserve flavor. Foods may also be prepared using a pressure cooker if you have one. Occasionally, foods may be prepared using a small amount of vegetable oil for sauteing; they may also be baked or eaten raw.

Try to eat foods that are not processed, are organic and locally grown whenever possible. Cooking using a gas flame is preferable to preparing foods using electric ovens or microwaves. Select cast-iron or stainless steel utensils and pans rather than those coated with Teflon. In addition to carefully preparing your foods, chewing food thoroughly may make digestion easier and will give you time to reflect on what you are eating and to show gratitude for your meal.

Macrobiotic foods hold many benefits by providing vitamins and nutrients good for your health. By choosing these types of foods and following a macrobiotic diet, you are making positive choices for your lifestyle that can result in better physical and emotional health.

New Weight Watchers Program Points Plus

Weight Watchers has always stressed the importance of healthy food choices in their weight loss programs, and their new Weight Watchers Points Plus program continues to emphasize this point. In addition, the revamping of their original weight loss program takes into account the fact that not all calories are created equal and thus the idea of "counting points" was reexamined and a new program created.

The new Weight Watchers Points Plus program offers quite a few changes from the original version. The new program emphasizes the need to look not just at caloric intake but also at the quality of foods you choose for the program. While you will still count points, the point system has changed with points for many foods, especially those that are processed or contain sugars, being much higher in value and points for other foods, like fruits and vegetables, containing few or even zero points.

The Points Plus program encourages participants to choose foods rich in fiber and protein and limit those foods that contain empty calories. No longer are 100 calorie snack packs and a 100 calorie apple treated as equal. Foods which are high in fat and simple carbohydrates are assigned more points, while fiber-rich foods are assigned fewer or zero points. To participate in the program, dieters do the following:

Fill out a form listing age, gender, height, and current weight. Receive assigned Points Plus daily and weekly allotment based on the above information. Eat at least 1200 calories daily. Calculate points based on the new system, which typically allows more daily and weekly point values. Calculate points based on how hard the body works to process certain foods, such as protein and fiber as opposed to fats and carbohydrates. Participate online, in person, or as a combination of the two.

The most important part of the Points Plus program is choosing the right foods. While the old program gave point values to fruits and vegetables, the new program allows dieters unlimited quantities of fresh fruits and non-starchy vegetables. The program takes into account the 2010 USDA Dietary Guidelines and stresses the importance of eating three well-balanced meals as well as healthy snacks. The program also encourages participants to fill up on "power foods" which include the following:

Whole grains Lean meats, such as chicken, turkey, and fish Fresh fruits Non-starchy vegetables, such as asparagus, bamboo shoots, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, collard greens, leeks, mushrooms, okra, onions, peppers, radishes, spinach, sugar snap peas, squash, tomato, turnips, zucchini Low-fat dairy

If you've participated in the original Weight Watchers program, you'll see several differences between it and the new Points Plus Plan.

The old plan focused more on caloric intake. The new plan focuses on filling up on healthy foods. The old plan allotted points based more on calories rather than on the type of food. The new plan focuses on whether foods contain protein and fiber as opposed to foods which are high in sugars and carbohydrates. The old plan allotted points to fresh fruits, such as 1 point for a small banana or apple. The new plan allots a point value of 0 to fresh fruits.

While many dieters found success with the original Weight Watchers plan, the new plan takes into account the importance of choosing healthy foods. As you embark on this new diet program, however, it's important to keep a few points in mind if you are going to find success.

Throw away all your old point value information, and base your food choices only on the Points Plus plan. Don't try to combine the two plans because the point values have changed for most of the foods, and many foods have higher point values. Although fresh fruits have a zero point value, don't think you can stuff yourself with fruit. Eat until you are satisfied.

Finally, use your points wisely, and choose those power foods that will provide your body with plenty of protein and fiber. The Weight Watchers Points Plus Program will change the way you look at food and provide a safe and healthy way to take off that excess weight.

What Can Too Much Working Out Do to Your Body?

Masters in Exercise and Sports Science

Sometimes a good thing can go bad, and too much exercise is no different. The problems associated with over-exercise, or overtraining, range from mild discomfort to severe, sometimes life-altering physical damage. While most people don't experience overtraining very often, if you're regularly working out hard and you start experiencing symptoms associated with overtraining, back off and allow your body to get some much-needed rest.

Individuals who experience overtraining typically fall into one of three categories:

They're just starting an exercise programThey're competitive athletes who exercise at a high intensity several hours a dayThey're regular exercisers who decide to bump up or change their workout significantly.

If you fall into one of these three categories, watch for the following symptoms of overtraining:

Decreased performance - You're just not able to go as long and as hard or play as well as you have in the recent past.Irritability and moodiness - When your body is tired, your hormones can get out of whack, causing unusual moodiness or agitation.Nagging aches and pains - If your knee just won't stop aching or your back muscles never seem to loosen up, it may be time for a rest.Insomnia/restlessness - Overtraining can throw off your sleep cycle and prevent you from resting or relaxing...which then prevents your body from repairing itself.Loss of appetite - Exhaustion that accompanies overtraining can stimulate hormones that suppress appetite; if you're eating less, chances are your body isn't receiving the nutrients it needs to repair itself.Elevated heart rate - Check your heart rate several hours after exercise; if it never seems to drop to the expected resting level, it's probably chronically overworked.More frequent infections - If you can't seem to rid yourself of a nagging cough, or you pick up every cold bug that gets passed around, it could be due to a suppressed immune system cause by too much exercise.Musculoskeletal injuries - When your body is tired and worn out, your bones and joints are more prone to injuries like stress fractures, strains and sprains.Menstrual disturbances - Women who exercise excessively may experience alterations in sex hormones that affect their periods.

It's one thing to be chronically fatigued and experiencing aches and pains. In that circumstance, you can take a week or two off from exercise, or simply back off your exercise schedule and monitor your condition until your resting heart rate returns to normal and your other symptoms seem to have improved. It's quite another thing to experience menstrual disturbances. Here's why:

Young, active women sometimes get into a cycle referred to as the Female Athlete Triad. It's a three-pronged condition including disordered eating, amenorrhea (or menstrual dysfunction), and bone loss that leads to stress fractures. If these three factors appear together, there's a chance that the young woman could experience bone loss that could lead to early osteoporosis, sometimes seen in women still in their 20s. Women have to build their bone supplies up in their teens and 20s to help prevent bone loss later in life, so suffering bone loss at such an early age can cause life-long problems. Other signs of the female athlete triad include: persistently excessive exercise, low calorie intake, very low body fat percentage and body dissatisfaction.

If you think you or someone you know could be experiencing the Female Athlete Triad, talk to your doctor and the athlete's coaches and trainers. Women suffering from this disorder often don't want to change their habits for fear that their performance will suffer or they'll gain weight. It usually takes an intervention from multiple sources for changes to take place.

Sometimes the negative effects of too much exercise don't arise so much from physical symptoms as they do from mental symptoms. As with the female athlete triad, sometimes a person begins believing that they're obligated to exercise. This obligation becomes an obsession that can eventually begin taking over the person's life. If you find yourself skipping out on activities or events you used to enjoy, or if you push yourself to exercise through an injury, you may want to consider the fact that you could be a compulsive exerciser. If you don't learn to manage your compulsion, it could lead to overuse syndrome and severe bone and joint injuries down the line.

The fact is, exercise is a good thing. It can build your bones and muscles, keep your heart healthy and help ward off other chronic diseases, but moderation is still the key. Aim to get between 150 and 300 minutes of exercise each week, and always allow yourself to rest if you're feeling overtrained.

Living Skinny in Fat Genes Interview with Dr. Felicia Stoler

Can your genes make it hard to lose weight? If so, what can you do to overcome it? Dr. Felicia Stoler, the host of TLC's Honey We're Killing the Kids, answers these questions and provides healthy eating tips in an exclusive interview.

Dr. Felicia D. Stoler, DCN, MS, RD, FACSM, is registered dietician, exercise physiologist and consultant for nutrition and fitness. She is best known as the nutrition expert on TLC's Honey We're Killing the Kids. She is also the author of the healthy living book, Living Skinny in Fat Genes. She has a private practice in New Jersey and offers online counseling.

Dr. Stoler believes you don't need to cut out food groups or follow restrictive diets to lose weight and stay healthy.

LoveToKnow (LTK): In your new book, Living Skinny in Fat Genes, you talk about how people can overcome their genetics to lose weight. Please explain how genetics play a role in weight gain and difficulties with weight loss.

Dr. Felicia Stoler (Stoler): The point of this statement is that people shouldn't feel hopeless if their parents and/or siblings are overweight. Weight gain and loss is about the law of physics and energy balance. For most of us, barring a metabolic disorder, this is learned: portions, food choices, physical activity, etc. Genetics influence our potential for bone density and muscle mass. Fat storage capability is infinite.

LTK: Can people really eat all types of food and still lose weight?

Stoler: People can eat a variety of foods and lose weight (vs. eliminating food groups); however, the key is variety (from all the food groups), portion control and balancing it out with daily physical activity. Eating plenty of foods from the ground up is important: whole grains, fruits, vegetables, skim or fat-free dairy, lean meats, nuts, and even eggs can be part of a healthy weight loss regimen - and just good eating habits. I find that portion distortion is the greatest challenge for more people.

LTK: What about carbs?

Stoler: Our bodies require carbohydrates for fuel. We can only store about six hours' worth in our body - so just like gas in a car, it needs to be replenished constantly. 50% of our calories should come from carbohydrates: whole grains, fruits, vegetables, and dairy products. People have to worry about eating too many calories overall - not just carbs. Many people forget that many beverages contain calories (& often empty calories).

LTK: Could you share some tips on how to avoid eating fast food ?

Stoler: Often people think fast food is quicker, but there are ways to make healthy food in your home that can be just as convenient. Here are some tips:

Plan ahead and stock your pantry with easy to use ingredients (canned/frozen veggies, quick cook rice & pasta). Buy prepared foods (like shredded cheese, cooked chicken strips, bagged/washed lettuce). Batch cook; freeze soups, stews, etc., and eat leftovers. Cook on weekends. Use quick cooking methods. Prepare meals that pack a variety in one dish. If you must eat fast food, there are better options: salads, baked potatoes, fruits, yogurt, eat a small burger and fries, and drink water.

LTK: When people are tempted to snack on things like chips or cookies, what are some healthy alternatives that are just as satisfying?

Stoler: I say, eat 'em up! Just choose wisely. There are many brands that make cookies and "healthier chips"; the challenges is sticking to the portion. Pretzels and whole grain crackers make great snacks. Just choose healthy dips.

These are some of my favorites:

Dorito's Multigrain Chips (and scoops) Corozonas Potato Chips and Tortilla Chips Popchips Any hard pretzels Kashi Pita Crips Lowfat Triscuits Corozonas Oatmeal Squares Vitalicious muffin tops and brownies Skinny Cow Ice Cream 0% Fat Greek Yogurt as a dip in place of sour cream Hummus as a dip

LTK: What are your recommendations for busy people who eat out regularly to make healthy food choices?

Stoler: My book has many great tips for Grab' n Go foods. My first suggestion is to not get so over-hungry that your "eyes are bigger than your stomach." Go easy on the alcohol & calorie-laden beverages.

Healthy options include the following:

Vegetarian pizza Vegetable-based soups Consomme Vegetable or fruit plate Salad with dressing on the side Steamed, grilled or roasted vegetables Baked potatoes (accoutrements on the side) Grilled chicken or fish Lean meat (filet mignon) Vegetable patties Small burgers Yogurt shakes with low fat or fat free yogurt Sandwiches (skip the mayo & have it on the side) on wheat, rye, or whole-grain breads with mustard, salsa, mashed avocado, low fat mayo or hummus Fresh fruit, sorbet or angel food cake Cappuccino (skim or low fat milk)

Use these tips for ordering:

Order a la carte. Order soup & salad in lieu of a full meal (order on extra appetizer as an entree). Order all dressings & sauces on the side. Order a meal as if you were eating at home. Move bread or chips to the other side of the table (if you are tempted to over-indulge). Avoid buffets or value meals (it's really not about the value but the calories).

Know these words to look for when ordering:

Au jus Baked Braised Broiled Marinara Primavera Poached Roasted Steamed Stir-fried (ask them to go light on the oil) Vinaigrette

Know these words to avoid when ordering:

Alfredo Au gratin Cheese sauce Bearnaise Breaded Beurre blanc Buttered Creamed Crispy Double crust En croute Fried: Deep, pan Pastry Prime Rich Sauteed Scalloped White Sauces Dr. Stoler's advice can help the whole family eat healthy.

LTK: On the TLC show, Honey We're Killing the Kids, you provide counseling to families on how to feed the entire family healthy foods and help kids develop good eating habits. How can parents encourage kids who are picky eaters to eat healthy?

Stoler: Be patient and remind your children to keep trying foods - even it if it's "just one bite." It can take upwards of 20 exposures to foods before kids may accept a new food. Remind them that they had to try, what is now their favorite foods, a number of times before they liked it. Try to keep ingredients and flavors simple. Note that some children prefer veggies cooked or raw. Include kids in the cooking process. Let them pick out a recipe (with some guidance) and participate in the grocery shopping and preparation. If you have more than one child, let each child have the choice for the menu on separate days. Take note of textures and flavors. As children age, they will be more accepting of various changes.

Provide a variety, and try to ensure your kids are getting something from each food group every day. Avoid junk food for snacks right before meals, and only have water or skim milk at meals.

Fruit & yogurt parfait:

Layer your favorite flavor of 0% Fat Greek Yogurt (or vanilla - most kids don't like plain) with cut up fruit or berries, and top with Kellogg's All Bran Fiber Buds (in lieu of high cal granola).

Hasselback Potatoes

These are super easy to make. You can even make them on the BBQ over the summer (wrap each potato in foil). This recipe takes baking potatoes (any type - just not small potatoes), but you can also use red skin or white skin potatoes (one/person).

Preheat oven to 450 degrees. Place each potato between the handle of two wooden spoons (or chop sticks). Carefully cut with a sharp knife, into the potato. Make additional cuts ? inch (or smaller) apart. Brush w/olive oil and sprinkle with salt. You may take dried garlic slices or fresh cloves and place in each slit (optional). Bake for one hour in the oven. I prefer to put on top of parchment, so it doesn't stick). Baste with the oil during the hour. You may add herbs to taste.

"Kettle" Cauliflower

Take one large head of cauliflower, and cut it into small pieces.

In a bowl mix the following:

8 tbs oil (olive may be too strong in flavor, I use blended oil or Malaysian Palm Oil) ? tsp Paprika ? tsp Tumeric ? tsp Garlic powder ? tsp Onion Powder 1 tsp Salt 2 tsp Sugar

Preheat the oven to 450 degrees. Coat the cauliflower with the oil and seasonings. Place on a baking sheet that is lined with parchment paper. Cook for 30 minutes. Turning the mixture one or two times during the baking process.

Note: the cauliflower does reduce in volume during the cooking.

To learn more about Dr. Stoler, visit her website. There, she offers more information on her services and book.