Most Common Reasons of Weight Gain

The reasons of weight gain vary as much as we women vary in everything else. It’s frustrating, though, to do so well on your diet, then months later realize you’ve gained some weight back… but the common reasons of weight gain aren’t mysterious, or at least, they don’t have to be! Here are the 10 most common reasons of weight gain.

1. Stressed eating
I eat, and I eat poorly, when I’m stressed. Sometimes I don’t even realize what, or how much, I’m putting in my mouth. Naturally, if I’m stressed for more than a day or two, these empty calories can really adding up, so if you’re a stressed eater like me, this will be one of your biggest reasons of weight gain, too. One alternative to stressed eating is exercise — you’ll be burning calories, rather than consuming them, and the exercise has been found to help relieve stress much better than cheesecake does.

2. Emotional eating
Just like stressed eating, emotional eating can be a cause of weight gain. If you eat when you’re sad, lonely, bored, or for other emotional reasons, the food isn’t going to help.

3. Skipping exercise
To date, there has never been an effective weight-loss plan that didn’t include some sort of exercise. The mistake we make, though, is that we often tend to stop exercising when we’ve reached our goal weight. Big mistake! If you stop exercising, you’re not burning the same number of calories, so even if you haven’t changed your diet, you’ll still end up with a surplus in calories, which in turn is a reason of weight gain.

4. Accidental over-eating
If we believe what restaurants tell us about serving sizes, it’s no wonder we gain weight: on average, their portions are about two and a half times what we ought to be eating at a meal. So if you’re eating what a restaurant serves you, then you’re accidentally over-eating, which is sure to be a reason of weight gain.

5. No-cal lies
Why is it that our food rules allow companies to market products as low-cal or no-cal, when, in reality, they’re not? I heartily recommend checking labels on low-cal and no-cal foods just to make sure… seriously, this is true.

6. Not getting enough sleep
Did you know if you’re not getting enough sleep, you might be gaining weight? Regular, good sleep is imperative for our bodies to function properly, and if they’re not functioning properly, you could be gaining weight, without even having the momentary joy of cheesecake. Boo!

7. Feeling the pressure
Is weight gain of a pound or two such a bad thing? As women, our bodies tend to fluctuate every few weeks, adding a pound or two, then taking it away… if you’re weighting yourself every day, you’ll notice it, and might be worried, but could it be the pressure from our skinny-supporting society, including the pervasive, perverse media? Don’t let someone else, including me, tell you what weight you need to be at. Healthy is what you’re going for, not insanely ridiculous “perfection.”

8. Med side effects
There are lots of over-the-counter and prescription medications that list “slight to moderate weight gain” in their side effects. If you’re experiencing weight gain you can’t explain with any of these other reasons, check with your doctor to see if one of your medications could be the culprit.

9. Hormonal changes
In item 7, I mentioned the natural fluctuation of women’s’ body weights across the weeks. I was of course referring to the slight weight gain that can occur during the days leading up to our periods. Don’t worry! As soon as your cycle comes back to the beginning, the water weight and puffiness you’ve experienced will melt away. 

10. Muscle vs. fat
My personal trainer drove this point home when he started taking inch measurements in addition to scale measurements. See, as your body adjusts to weight loss and gain, it changes, not just in pounds, but in inches, too. And as you become healthier, and build more lean muscle as opposed to fat, you might actually gain weight, since that lean muscle weighs more than fat. It sounds scary, and counter-intuitive, but it’s true, and it’s a very good thing!

How To Lose Weight Without Exercisin

Many women who are eager to shed unwanted weight opt to hit the gym and sweat it off. If you have neither the desire, nor the time, to do this, you do have other options. Women who don't exercise do not have to resign themselves to a life of shopping in the plus-size section. In fact, an article in the Aug. 9, 2009, issue of "Time" magazine even reported that the benefits of exercise, according to some, have been overstated as many exercisers use their physical activity as an excuse to treat themselves, negating their hard work. While losing weight without exercise is not a simple task, with attention to your food intake, and dedication to diet modification, you can accomplish the feat.

Step 1
Change the type of food you eat. Trade the fat-heavy foods that currently fill your diet for lean proteins, veggies and fruits along with a selection of whole grains. These foods are not only less likely to cause you to gain or retain weight, but they are also better fuel for your functioning body.

Step 2
Focus on portion reduction. Educate yourself on proper portion size by reading food packaging closely. Work to avoid going over these portion sizes, as over-consumption is a common weight-gain causer and weight-loss inhibitor.

Step 3
Keep a food journal. Stay on top of what you are eating to ensure that extra calories don't sneak into your well-planned diet. Because you don't intend to exercise, limiting your calories is paramount. Write down everything you eat, recording the number of servings as well as the type of food.

Step 4
Calculate your calorie consumption. Use a calorie-counting tool, such as a calorie reference book or a free website, to assign a calorie value to each food in your journal. Add up your calories each day to determine how much fuel you put into your body.

Step 5
Determine your daily calorie needs. Use your age, height, and build type to determine how many calories you need to eat. Use a diet reference book or a website to accomplish this task.

Step 6
Review your journal, and modify to align your consumption with your needs. If your calorie intake is higher than it should be, look back through your food records and determine what you could cut out of your daily diet. Consider which foods carry the most calories yet offer few nutritional benefits, and remove these items from your diet.

How To Soothe Sore Muscles After A Workout

How To Soothe Sore Muscles After A Workout

Has the energy and vigor experienced during yesterday's workout been replaced by achy, sensitive muscles? It’s like a friendly, or maybe not so friendly, reminder of yesterday’s activity. The muscle soreness or stiffness a day or so after a workout is called delayed onset muscle soreness (DOMS), and it can happen after an intense workout or new activity. This must be part of that no pain no gain thing.

Delayed Onset Muscle Soreness  (DOMS)

DOMS is muscle pain or discomfort often accompanied by weakness, and it can rear its ugly head around 24-48 hours after physical activity. DOMS affects everyone a little differently, but the common signs include muscle stiffness, pain, and tenderness. The symptoms usually peak after about three days and then gradually taper off. The aching is a symptom of stress put on the muscle tissue beyond what it is used to.

When the muscle fibers are stretched more than normal, and stretched repeatedly, small tears called "microtears" can occur within the muscle fibers, which can lead to inflammation. During the days after a workout, the muscle begins to rebuild itself and creates new muscle fiber, and the soreness is related to the inflammation within the muscle during this rebuilding cycle.

Any movement can lead to DOMS, but the most common causes are exercises that involve repetitive contractions of the muscle, where the muscle is contracting while being lengthened at the same time. Think of the downward motion of a bicep curl. Major culprits are activities like lifting weights, hiking, a new exercise class, and even chores we don’t do every day.  DOMS may be greater after a new exercise or activity, or if the intensity is kicked up a notch, also a newbie to exercising may feel more severe DOMS than someone who hits the weights on a regular basis.

There is no simple way to treat delayed onset muscle soreness but here are a few suggestions to ease the pain:
1. Use active recovery. Perform easy low-impact exercises and stretching to increase blood flow and reduce muscle soreness.

2. Rest and recover.  Simply wait it out, soreness will go away in 3 to 5 days with no special treatment.

3. Try an ice bath or ice pack. Although scientific evidence is inconclusive, many pro athletes claim they work to reduce soreness.

Some think of DOMS as an accomplishment, others liken it to an offensive tax that nature puts on exercising, but either way it is a natural effect of exercise.  (Should the pain remain constant for longer than a few days, medical advice may be in order.

Best Exercises for a Perfect Butt

Best Exercises for a Perfect Butt

1. Front Lunges
Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.

 2. Side Lunges
A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!

3. Back Lunges
Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.

4. Squats
These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.

5. Running
Running isn’t just great cardio! It’s also a marvelous exercise for your butt! Even a good jog or brisk walk can help tone your tush. Lace up your shoes and go!

6. Leg Lift
Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.

7. Scissor KicksThese are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, the lower your leg. Repeat 15 times one each side.

8. Forward Bends and Kicks
Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.


9. Standing Diagonal Kicks
Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.

10. Stair Stepper
Here’s another machine you’ll find at the gym, designed to exercises your butt. The stair-stepper is also great cardio, but beware if you have weak knees… otherwise, step away, and firm your fanny!

http://aletta16.blogspot.com/2012/02/best-exercises-for-perfect-butt.html

http://aletta16.blogspot.com/2012/02/best-exercises-for-perfect-butt.html

8 Ways to get Great Abs if You are a Girl

8 Ways to get Great Abs if You are a Girl

Hit any gym in America and you will see that today’s women are just as eager to shape up their bodies as the men. Unfortunately, women seem to have a difficult time sculpting their midsections. Generally, women must work much harder and longer to achieve the washboard abs they have been dreaming of. Fortunately, it’s not impossible! You just have to know the right methods that will work for you. The typical man’s ab workout isn’t going to work for every woman. Here are 8 ways to get great abs if you are a girl.


1. Practice the Inverted Bicycle
You might remember this little exercise from elementary P.E. class. Lie on your back with your hands behind your head and spin those legs like you are riding your bicycle. Always remember to breathe throughout your exercise time and pace yourself. To step it up, gently lift your head and crunch in as you “pedal”.

2. Try Some Abdominal Aerobics
You need to be moving your body to get the results you will need. You have to burn the belly fat before your ab muscles will be visible, no matter how toned they are! By burning fat cells you reduce the amount of fat you have in your abs and then begin to build muscle in it’s place. Step aerobics with knee lifts are a great abdominal exercise you can do from home.

3. Do Crunches Using an Exercise Ball
Crunches are a great way to shape up your abs. Sit on your exercise ball resting your lower back on the ball and placing your feet on the floor and place hands behind your head. Do crunches up and back while keeping your lower back on the ball. 

4. Add Complex Core Exercises
Complex core exercises require you to keep your abs stable while your body moves. Using an exercise ball while doing pushups is an example of a core exercise. You can also play a game of tug-of-war to use these muscles as well.

5. Try Some Old Fashioned Sit-Ups
Sit-ups work the core of your body and they don’t require any equipment. For the best results, do fast paced sets and keep your form sharp. Focus on correct breathing and contracting your abs with each movement.

6. Do Repetitive Cardio Routines
These high energy routines can keep you moving and allow your body to firm up from top to bottom leaving you with great abs. Cardio routines and good for your overall health.

7. Try the Plank Position on Elbows and Toes
Lie face down and rest on your forearms. Push your body off of the floor resting body on your elbows and toes. Keep your back in a straight line with your head and toes. Tilt your pelvis and then hold for about 20 seconds. Lower back to floor and then repeat several times.

8. Don’t Forget Your Diet
Getting great abs takes more than exercise. You also need to eat a healthy diet designed to blast belly fat. Completely avoid all white flour products and cut sugar out of your diet. Eat plenty of protein which helps increase muscle growth which in turn, fuels fat loss. Also make sure to eat plenty of fruits and vegetables and most importantly, stay hydrated.

http://aletta16.blogspot.com/2012/02/8-ways-to-get-great-abs-if-you-are-girl.htmlhttp://aletta16.blogspot.com/2012/02/8-ways-to-get-great-abs-if-you-are-girl.html

Learn to Love A.M. Exercise

i  am not a morning person. This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity. For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people. So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early. Really. And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving: Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.   Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)   Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.   Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)   When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because: Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)   Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.   Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.  6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. 7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise. 8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.) 9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m. 10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  http://www.sparkpeople.com/resource/fitness_articles.asp?id=468

How to Exercise in the Morning

http://www.wikihow.com/Exercise-in-the-Morning

Steps

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   Go to bed at a good time, and make sure that you have a restful nights sleep.Set your alarm for your designated time. To make sure that you don't hit the snooze button, put the alarm somewhere that makes you get out of bed to turn it off. Don't ignore the alarm ever, as you will oversleep.
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2. 
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   Have a snack(fruit is recommended). A banana will give you a great energy kick to start off your training.
3. 
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   Dress appropriately. If you know it will be cold, wear a sweater and long pants. If it will be a hit morning, a tank top and shorts is good.
4. 
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   Warm up. No matter what exercise you do, it is vital that you warm up. A good warm-up consists of running, and then some stretching.
5. 
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   Exercise. Whether you are pumping your guns on the bench, doing sit-ups, or going for a bike ride, exercise is the main thing. Try to break into a sweat.
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   Keep an eye on the time. You wouldn't want to be late for work or school, would you? Give yourself enough time to cool down too