If
you have just celebrated your engagement, you are about to embark upon
a new chapter of your life. You will want to walk down the isle radiant
and with a super model figure admired by all, so how do you achieve
this?
In an ideal world your prince charming proposal would have swept you
off your feet (which it probably did) from here on everything would
go exactly to plan, there would be absolutely no hitches, all the venues
and service providers would have dates available to suit you, there
would be no squabbles between any of your attendants. Unfortunately
the reality will be somewhat different, unless you pace yourself, get
fit (if you aren't already fit) stress and the extra workload that you
will be trying to cope with will take its toll.
If on your wedding day you feel
fit healthy and in peak condition, the confidence that you derive from
this knowledge will make you positively radiant. Are you happy with
your height weight ratio and confident that you will maintain this and
your fitness until your wedding day and beyond, if so
then you really needn't waste your time with this page. If this isn't
the case, we may be able to offer some help and advice. |
Lose Weight Safely.
Whatever we are led to believe,
there is only one healthy way to your ideal wedding day weight. This
is a combination of diet and exercise which will promote gradual weight
loss. We all know exercise plays a key role in weight loss, but it is
generally accepted that if you don't exercise when you diet, you may
end up losing mostly lean tissue, which is exactly what you don't want
to happen.
So if you are serious
about this start off by cutting down on you intake of sweets, replace
them with fruit and vegetables, choose lean cuts of meat, avoid fatty
foods, forget about the Ulster fry for breakfast, and drink 6 to 8 glasses
of water per day.
What you have to bear in mind is
that even if you exercise daily, and don't keep a check on your calorie
intake you may not, and probably won't lose weight, what is probably
a very simple analogy of this is the fuel tank of a car, if you try
to put too much petrol in the tank, it will simply overflow, evolution
has equipped us to store this extra fuel, so to speak as fat, intending
us to use it up at times when the food supply is less plentiful, which
doesn't happen in the western world. Not yet!
The aim is to lose body fat not body weight.
Studies in America have shown that dieting without exercise, encourages
your body to use the lean muscle mass for its daily energy requirement,
but if you add exercise to the equation the body will, realising the
muscle is needed turn to the store of fat for fuel.
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Our Formula.
RFI+E=HHB
RFI = Reduced Food Input
E = Exercise.
HHB = Happy Healthy Body.
The simple formula for weight loss is Calories
used must exceed calories consumed. So begin your new lifestyle with
a sensible healthy eating plan, aiming to lose 1 or 2 lb. (say 1/2 to
1 kg) per week, which depending on your stature (more about that later)
would mean a calorie intake of 1200 per day. When you start your diet
will depend on how much weight you have to lose, if you have a significant
amount, then you may need six or seven months. It may be worth adding
at this point that maybe you should consider this as a lifestyle rather
than a diet, a diet implies something that is short term, which it is,
but what happens when you stop the diet? are you
going to regain the weight? You really don't want that to happen! do
you?
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Prepare
Yourself.
So you have decided to do it, where do you start?
First of all get your self organised, for a few days before you start
keep a food diary and record in it what you eat, at what time, and if
you wish your thoughts and emotions. Try to make this diary as comprehensive
as possible if you can recognise what is triggering your cravings, you
will be better equipped to combat and overcome them.
Organise you kitchen, get yourself a set of
kitchen scales, liquid and dry measuring jugs, and a set of measuring
spoons. Empty your cupboards of the foods considered as unhealthy, and
restock with the healthy options. This done you are ready to start,
pick an auspicious date to begin on, and if I may offer a few words
of advice approach it with a positive mental attitude "I can and
I will." And don't forget it is important to
maintain your diary fully throughout the entire period of your diet.
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How
Fit Are You Now ?
It is important to determine your level of fitness,
if you are a member of a gym then this isn't a problem they will have
the necessary equipment in house to carry out the necessary tests, which
may consist of a cardiovascular fitness test (which accesses your fitness
level on a treadmill or step machine) You may be given a body composition
test (which analyses the ratio of fat to muscle) as well as a joint
flexibility test, and a muscular strength test.
If you aren't a member of a health club, you
will just have to access yourself by doing the tests below and recording
the results.
- How long it takes you to run a mile.
- How many sit-ups you can do in one minute.
- Record your weight and height.
- Record your waist, thigh and chest measurement.
It is important to have this data available to
track your progress.
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What
Type Of Exercise?
The best exercises for weight reduction and to
improve fitness are the so called big muscle exercises. These use large
muscle groups in a continuous or rhythmic manner, they include walking,
swimming, cycling, hiking, and running.
You should choose one of the activities above
that you enjoy, and start with sessions not lasting much more than 15
minutes at a time, and at least three times a week. You will find that
after a surprisingly few of these sessions your endurance will have
improved considerably. Don't push yourself too hard initially if you
find it difficult to carry on a conversation whilst you are exercising
you need to slow down a little.
As your endurance level improves increase the
length of the session and also up your exertion level. Remember the
effect of these exercises are cumulative so if you can only manage 15
minutes in the morning, at lunch time and in the evening, the benefits
will be just as good as one long session.
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Resistance Training or Pumping The Lead.
Most women believe that weight lifting and resistance
training will leave them with body looking like Charles Atlas, well
this isn't true women don't have enough of the male hormone testosterone
to enable them to build large mussel mass. If you need to lose a lot
of weight or even if you don't there is nothing better to tone up the
body and increase the feel good factor than resistance training.
You will find that resistance training perfectly
compliments your aerobic exercises, it will sculpt your body and increase
your bone strength. As with the aerobics start with low weights, don't
push your self too hard stop before you become too exhausted. As your
endurance builds up add more weight or more resistance and increase
the number of repetitions.
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Improve Your Flexibility.
Flexibility is something that isn't talked about
much, and of course it is very important. Doing stretching exercises
will have the manifold effects of increasing your flexibility, helping
to protect you from muscular injury and will improve your overall fitness
level. As with all the exercises don't overdo it initially ten seconds
to start with working up to one minute.
Targeting A Problem Area.
We all look at our selves in the mirror an think if only I could flatten
my tummy, reduce my thighs, exercises can be tailored to target these
areas and they will tone the muscles, resulting in noticeable improvements.
Target these areas certainly but remember the results will be much better
if you start with a program of exercises that will benefit your whole
body.
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Feeding The
New You.
So when you are engaged in your workout routine
with beads of sweat covering your body, are you going to think that
you are entitled to stop on the way home for a big Mac ? The answer
is naturally No! The crucial thing to remember is that to lose weight
you must expend more calories than you consume. Naturally with all that
extra exercise that you are not used to you are most likely going to
feel hungry, you must resist and eat sensibly, the end result you achieve
will be if you up your calorie input in line with the exercises.
The secret is to strike a happy balance, when
you are taking regular exercise you need to take special care that your
body receives the nourishment that it needs, it will have become more
efficient, and will be relying on the vitamins and minerals in the healthy
foods that you should be eating, to fuel itself and to develop your
new healthier body.
It is probably a good idea to supplement your
diet with a multivitamins
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Change Your
Life.
The solution to staying healthy and maintaining
your new slimmer self, is to make healthy eating and exercise a way
of life. Are you going to give it up as soon as the wedding day is over
? letting your weight creep up and your fitness level slip down. It
certainly wouldn't be a sensible thing to do.
Start your married life as you mean to go on,
if you haven't involved your spouse by try to involve him now and make
it a joint effort, don't forget in the fullness of time you will have
children you owe it to them to show them a good example health wise. |
A
Healthy
Diet.
You are what
you eat so if your diet is less than perfect this will be inevitably
be reflected in your health and well-being, remember your body has to
last you the rest of your life, maltreat it at your peril.
So what is considered to be the ideal diet to keep you in peak condition
both physically and mentally to cope with life's ups and downs? |
There are conflicting
schools of thought here, one advocates a balanced diet of proteins and
carbohydrates.
The other holds that carbohydrates
disturb the body's insulin and glucose balance, resulting in the pancreas
excreting high levels of insulin to support the glucose levels produced
by carbohydrates, which leaves you feeling tired and inclined to redress
the balance by consuming even more carbohydrates.
This school of thought maintains that the diet should consist of high
quality fresh fruit and non starchy vegetables, along with organic meat
and fish. |
Some people may be uncomfortable with the fact of our animal
ancestry, which is undeniable. The foods we eat
now come from the same sources broadly speaking as those consumed by our
distant ancestors, except that now it is processed and refined. We could
do worse than look at our ancestors diet from a health point of view,
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Exercise
Together.
If you and
your partner have outdoor interests in common then you are fortunate,
put this to good use to improve your fitness, by making regular dates
to engage in your chosen activity, and setting realistic health targets.
If possible take a walk each evening, a brisk walk is vastly superior
to a leisurely stroll, exercise is much more effective if you keep taking
your self to your limit, not of course to a state of exhaustion.
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Beauty
Sleep.
How many times
have we heard the saying "Get your beauty sleep" well it really
is true. Sleep is a time of regeneration, a time when your body in effect
sends out the repair gangs to make good the damage that your body has
sustained during your stressful day
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Effects
Of Stress.
The liver is the organ that is effected
most by stress, its energy level is weakened leaving you feeling fatigued.
If at the same time you have embarked on a pre wedding diet then this
will exacerbate the situation even further, by eating less you will
have even less energy. All the food you eat is converted into energy,
in order to diet and not to feel exhausted it is important to reduce
your overall food intake but eat more often.
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Body Wraps.
Body wraps have been
promoted as the instant answer to slimming, well the bad news is that
they aren't, they offer a short term weight loss. It is essentially
a muscle toning treatment that uses galvanic electrodes to help the
active ingredients work further into the skin, and faradic electrodes
which tone the muscles, the thermal clay and algae help to detoxify
the body, and improve skin texture. |
What's a treatment like?
The treatment usually starts
with a light massage with algae and plant based creams. A mixture of essential
oils, clay and algae is applied from the waist to the knees and electrode
pads placed in the mask. The currents are then pulsed through the mixture,
which boosts metabolism and eliminates toxins. People who have experienced
the treatment report that the electrodes seem to make the muscles contract
and release, but there was no pain, it is these reactions which tone the
muscles. |
How Often.
A normal course would consist
of five treatments. There are not usually any side effects although
the treatment is not recommended if you have any of the following conditions
hyperthyroid, heart conditions, kidney or liver disorders, thrombosis.
Do not have a treatment too soon after waxing or if you are pregnant.
How much may I loose?
You may loose one inch perhaps
even two after the first treatment, to keep the inches off you will
need regular treatments. You will see an improvement over time but remember
it isn't permanent. Regular exercise and a healthy diet will give you
much better results in the long term, and at a lot less cost.
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Tricks to boost
your energy levels.
Use Smell.
There are several uplifting aromatherapic up lifters, there are peppermint,
lemon eucalyptus
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Dietary Substitutes.
Whatever claims the purveyors of
miracle slimming potions (if that is the right term) your fitness and
well-being are inextricably linked to diet and exercise. Your body will
react to what you consume, and how you treat it, if your calorie intake
is excessive then this excess will be stored as fat, with inevitably
weight gain, your once trim and enviable figure almost imperceptibly
changes to one which may be, lets say " less than perfect."
We won't be popular in some quarters
by this piece of advice we proffer to you. Forget about the quick fix
chemical solution's, they may well work but probably only in the short
term, and at what cost to your body it is unnatural to feed your body
with appetite suppressing chemicals. |