People set themselves up for failure because it is hard to break the negative patterns we set in our lives. It is so easy to make excuses for ourselves when it comes to losing weight. Procrastination as well as the loss of motivation in our weight loss journey leads to failure.

I have listed a few food choices and weight loss programs which have lead to successful weight loss for so many.

Foods That Promote Healthy Weight Loss

Of course, you should always incorporate fruits and vegetables into your diet. But, if you’re not drinking enough water, all your efforts will fail. Water acts as a cleansing agent and keeps us hydrated. You should aim to drink 8 glasses of water per day. Depending on your activity level, you may need more. If plain water doesn’t appeal to you, try adding a little lemon juice or sugar-free crystals to your water.

You need to have plenty of fiber in your diet. Eating a sufficient amount of fiber will ensure that you will not have digestive issues. Having too little fiber can cause constipation which is what you definitely do not want when trying to lose weight. Constipation can make you feel sick and bloated. Foods that contain high amounts of fiber are beans, lentils, fruits, vegetables and grains. You have a variety of fiber-filled foods to choose from to help with managing your weight. Fiber helps you to feel full longer.

Foods that contain protein are also essential for healthy weight loss. You will want to eat a minimal amount of red meat because it can be very fatty. Instead, stick with white meat such as chicken and fish. Fish is extremely good for you. It is lean and provides nutrients that are needed to maintain healthy weight.

Reduced Calorie Diet

You can lose weight successfully simply by counting calories. That doesn’t mean that you can eat really bad stuff in small amounts. It means that you can have balanced meals that leave you feeling full with some healthy snacks in between. The main idea behind calorie counting is portion control. You can have something sweet here and there, you just can’t scarf down an entire box of donuts. As you take in less calories, you will begin to lose more weight. You should keep a log of the food you eat each day and fill in how many calories each meal is. By doing this, you can succeed at losing weight by counting calories.

These are a few of the proven programs available at various costs.

Weight Watchers

Weight Watchers has been around for years. The system has helped many shed unwanted pounds. This program gives its members a chance to meet with one another which helps in developing a support system. Members can attend live meetings or the program can also be accessed online. The goal of the Weight Watchers diet is for members to lose 2 pounds per week. Weight loss is steady. The Weight Watchers diet will allow a certain number of points each day to each member based on their body composition. Participants are given a booklet that tells how many points any kind of food will cost them. It also includes meals that can be ordered at restaurants so members won’t be tempted to cheat while dining out. Weight Watchers is a safe and reliable diet. It certainly is not a fad diet and it is here to stay.

South Beach Diet

The South Beach Diet was developed for overweight heart patients. It provided excellent results for these patients. While this diet is similar to the Atkin’s Diet, there are some differences. It is often referred to as the healthy version of the Atkin’s Diet. During the first two weeks on this diet, most carbohydrates must be completely avoided. This would include rice, pasta and bread. Instead, you are required to eat three meals a day until you are satisfied. These meals include meats, shellfish, turkey, chicken and fish. Nuts, fat-free cheese, eggs, salad and vegetables are also on the menu for this diet. You can expect to lose 9 to 13 pounds during this phase of the diet. During the second phase of the South Beach Diet, carbohydrates are reintroduced, but only a little. This stage of the diet will allow you to lose 1 to 2 pounds per week. The third phase of this diet requires that you make a lifestyle change and eat healthy foods and maintain your weight. This diet is about balancing the good carbs and the bad carbs. This diet also has an online program with a database of recipes which also offers alternatives to vegetarians.

Nutrisystem Diet

The Nutrisystem Diet provides prepackaged foods to its participants which typically includes three meals and two snacks per day. These are shipped directly to the customer. Different options are provided for men, women and vegetarians. This diet provides a safe and healthy way to lose weight. You must be willing to stick with the meal plans. The idea behind this concept is that the meals are prepackaged, and therefore, contain the right amount of calories for your physical makeup. If you sneak other foods in on this diet, you will not get the results you had hoped for and you will be spending a lot of money for nothing. This diet plan can work but it will take hard work and determination. The meals can be pricey, but if you are someone who’s on the go, this may be the right diet plan for you.

Purpose

Meditation and mindfulness are routes to reduce stress and regain the equanimity needed for a productive life. Many types of meditation address the importance of breathing while focusing the mind on thinking positive thoughts or visualizing constructive images. Guided meditation is a growing practice for many who desire to relieve stress and enhance the peace, health and composure of their life. With various guidance topics and recordings available, meditation, sometimes termed “centering,” calls the individual to tune into the body and breathe with the energy force of the world.

Benefits

According to Andrew Weil, M.D., “Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” This reduction in stress levels often results in creating a positive energy flow through the body that can prove effective in alleviating anxiety and even chronic pain. With relaxation of the muscles and nerves, blood and energy flow more freely to all parts of the body generating an enhanced feeling of well-being.

Proponents of mindfulness and breathing additionally laud “Improvement of body luster and general health” and “improvement in concentration” as benefits of meditation.

Though meditation is essentially a spiritual practice reaching across cultures throughout recorded history, its purpose elaborates as it is embraced. Individuals involved in guided breath meditation often evolve their practice to explore the very nature of themselves as they find success in dealing with problems and issues.

Interviews with people involved in meditation reveal that it can be an antidote for depression, stress and even fear. Offering increased joy, confidence and health, advocates find that meditation and breathing exercises assist them in gaining strength, when combined with yoga, and general health as they make meditation a way of life. Mindful breathing when combined with meditation helps practitioners to expand their horizons of life consciousness.

Process

Process and methods of meditation span a wide range. A simple Zen practice of counting breath exhalations up to five and then repeating is a good place to begin. This simplified technique means that while never counting above the number 5, the breathing meditation can continue for hours.

With guided meditation processes your imagination is exercised as you are piloted through a journey. Often a word of intention is selected as a focus for breathing and meditation that helps with discovery of healing and healthful realizations. Frequently, practitioners of breathing, mindfulness and meditation utilize recordings. This accompaniment of appropriate music or sounds of nature can add depth and texture to the experience. Recordings are readily available in stores and online. Also, you may decide to compose a recording of your own from music, poetry or quotations that you find inspirational.

Many times meditations will begin with concentration on one aspect of the body such as the breath. As you begin a meditation it is necessary to find a comfortable sitting position. Once sitting comfortably with eyes closed, you will be guided to hold your stillness and breathe deeply. Initially you will turn your mind to focus on your breathing, shifting your attention to inhaling and exhaling. As you breathe deeply you will notice your body becoming relaxed. Then there will be guidance to concentrate on other areas of the body moving from the right side to the left side. For instance, focusing on the right shoulder as you breathe noticing the muscles there and imagining those muscles becoming a stream of liquid as you breathe. This will be repeated with the left shoulder and so on moving your focus around the body as lead by the recording or leader of the meditation.

As the meditation progresses, you will transition into listening to words that you have selected. Slowly, you will begin visualizing these words or ideas with your mind’s eye. It is these words that guide you through the meditation giving your subconscious time to flow along with the meditative message or visualizations.

Meditation is such an enjoyable and healthful experience that is sometimes necessary to tear yourself out of the elixir that it manifests. Closing the meditation is like saying goodbye to a pleasant journey though the next journey into mindfulness and peace already beckons.

Relaxation Tips

• Finding a comfortable sitting position is vital to effective meditation and stress reduction.
• Achieving relaxation and breathing requires a comfortable position for reflection. Sitting with head slightly tilted forward and hands folded or placed palm up on the knees is recommended for guided breathing mediation.
• It is frequently the case with daily stress that the tongue is glued to the top of the mouth. If so, relax the tongue to rest at the bottom of the mouth inside the teeth.
• As you progress in your mediation you will often experience distraction, return gently to focus on your selected message and your breathing.
• Finding a regular spot to meditate daily supports guided meditation by giving place to it in your life.

Incorporating meditation in your life, will help you feel better about yourself, reduce stress, help you to stop using food as a crutch…thus leading to weight loss. I think much of our stress is self-imposed and prevents us from reaching goals we set for ourselves (ie: weight loss).

Give meditation a try and come back and share how it’s helped you with your life goals.

Resources on the Meditation Process and Exercises

• The Art and Science of Breathing
• Basic Breath Meditation
• Health and Yoga.com
• Centering Prayer Guidelines [video]
• Guided Meditation Project

General Meditation Resources

• The Chopra Center: Primordial Sound Meditation
• Spirituality and Practice – Explore a Practice
• The Wild Devine: Guided Meditations
• Getting in the Gap

What is Lap Band Surgery?

Lap Band surgery is less invasive than others surgeries such as stomach cutting and stomach stapling, and it is 10 times safer than other gastric surgeries like gastric bypass and gastric sleeves. It also has fewer risks and the recovery time is generally faster than other surgeries associated with weight loss. In a typical Lap Band surgery, the patient is put under general anesthesia and the system is placed during a laparoscopic procedure. Long, thin instruments are used to put the system into place through a small amount of tiny incisions. The surgery generally takes about an hour to perform and is done often on an outpatient basis. The system in implanted around the top part of the stomach, very much like a belt. A small access port is placed underneath the skin on your abdomen, which is connected to the system by a tube. Adjustments are made through this access port, most frequently during the first year the system is in place, by adding or removing a saline solution to achieve optimal weight loss. After the surgery is complete, you can expect to recover and be back to your daily routine after about a week’s time.

Who is a Candidate For This Surgery?

Only your doctor or surgeon can give you a complete evaluation to determine if the Lap Band system is right for you, but there are some qualifications to determine if you may be a candidate for this surgery. If you are 18 years old or over and at least 100 pounds overweight, you may qualify. You must be prepared to make major changes to your lifestyle and eating habits, and you must not be pregnant or drink alcohol in excess. If you do become pregnant after having the procedure done, your Lap Band can be adjusted while you are pregnant and changed back afterwards. If you have been overweight for more than 5 years and your previous attempts at losing weight have only shown short-term success, you may also qualify for surgery. You must also currently be healthy enough to recover from minimally invasive surgery. There are some factors that may cause you to not be a candidate, such as ulcers, heart or lung disease, portal hypertension, cirrhosis of the liver, alcohol or drug addiction, or certain other factors that your doctor will determine.

Benefits and Risks of This Type of Surgery

The benefits for this surgery are great and for most cases outweigh the risks. You will be able to take control of your weight and increase your health, allowing you to perform all the functions of daily life. However, just like all major surgeries, there are certain risks involved that you need to be aware of. One of the risks that every candidate for this procedure needs to know about is death. Although there were no deaths recorded in the US study, it is possible and can occur during or after the surgery. A tear in the stomach can also occur during or after the procedure, which can lead to the need for additional surgery. This happened in 1 percent of the patients studied. Age and excess weight can increase the risks for complications of surgery. There are also risks associated with medications used in the procedure and negative body responses to foreign material. Patients may also experience complications after the procedure is completed, such as nausea and vomiting, regurgitation, and band slippage. Most of these complications are not serious but may require hospitalization or additional operations. Studies have shown, however, that this system contains fewer risks than other gastric surgeries to treat obesity.

Average Weight Loss to Expect

The amount of weight you will lose with this surgery varies from patient to patient. The amount lost depends on several factors, and you need to be dedicated to your new lifestyle. Weight should be lost gradually, and sometimes a loss of two to three pounds a week can be attained, although the usual results show a loss of 1 pound per week during the first year after having the procedure done. Losing weight too quickly can be dangerous and may lead to other health problems. Studies have shown that patients typically lose weight at a greater rate during the first year the implant is in place.

Studies Done on This Surgery

Three peer review studies were conducted in the United States showing the results and effectiveness of this procedure. All three studies have shown that the amount of weight lost with the system is generally equal to that of gastric bypass surgery while incurring less risks and complications. The amount of time needed for recovery was significantly less than that of gastric bypass surgery, and it is up to 10 times safer than other procedures used to treat obesity. This system is the least invasive surgical procedure available to treat obesity, and the duration of hospital stay is dramatically shorter than other options. It is the only adjustable and reversible procedure to treat obesity. One study of 99 patients showed that after one year, there was an average loss of 44.4 percent of excess body weight. After surgery, patients were able to return to their normal activities in approximately seven days.

A detailed description of the lap band procedure and how it works can be found at the free encyclopedia, Wikipedia, located here.

The University of Kentucky has done/do all types of studies. They did clinical weight loss study which was quite impressive. They completed a 44 week weight loss study where the average weight lost was 134 pounds. WOW!!!!!

The University of Kentucky is located in Lexington. They have various studies available in which you can participate if you meet the criteria. The study on diet programs: You can also put your name on a list for upcoming studies.  You can check out the U of Kentucky program here.

There is another site in which offers various clinical trials. They cover a multitude of conditions as well as weight loss. All you have to do is type in what type of research you are interested as well as which area and it will research clinical studies available in that field for that area. The site is called Clinical Trails.gov.

A site which does clinical research on various types of cancer is the, National Cancer Institute. At this site you can find a clinical trial in which to participate. At this site, Y\you can also read the results of studies done on various types of cancer.

Another site which recruits people for various clinical research is clinical connection. At this site, you can sign up for type of research that meets their criteria. If there isn’t a clinical trial available when you are research, you can sign up using key words (eg: obesity, weight loss, gastric bypass surgery, diet, hypertension) for a study in which you are interested. When a clinical trial becomes available that meets your needs, they will notify you. They have an introductory video called Clinical Trials Guide. It will walk you through how to use the site.

Clinical Connection also has a message board in which you can discuss health as well as clinical trials. Presently, there are over 100,000 clinical trials going on in the United States. There are also over 100,000 international studies available through out the world.

Last but not least is another site in which you can apply to be a participant in various clinical studies. This site is called Center Watch. This site covers a multitude of studies, ranging from weight loss to breast cancer. The studies are carried out in all parts of the country.

If you have a local university near your home, check with the research department to see what type of studies they are doing. You may find one you are interested in participating.

Scientific studies demonstrate that lowering one’s insulin level is not only an effective and safe way to lose weight, but that lower insulin directly contributes to good health in a number of ways.

How insulin works

Insulin is one of the body’s natural hormones that is produced in the pancreas and is used to regulate fat and carbohydrate metabolism. Stimuli like ingested protein and blood glucose levels cause the pancreas to secrete insulin. The hormone regulates both the rate at which the body stores and burns fat.

By lowering insulin levels, the body stores less fat thus preventing weight gain. Studies also suggest that lower insulin contributes to slower aging, lower blood pressure and improved cholesterol levels along with having other health benefits.

Individuals can control their insulin levels using a holistic approach that involves diet, exercise, nutritional supplements and, in some cases, insulin-regulating drugs.Insulin resistance

Many people develop insulin resistance resulting in higher than normal insulin levels in the system. The cause of elevated insulin levels is often linked with the modern lifestyle in which large amounts of sugar and complex carbohydrates are consumed. Other factors that may contribute to insulin resistance are alcohol consumption, nutritional deficiencies, lack of exercise, smoking and stress. Web MD goes into depth on the health issues associated with insulin resistance. It can be read here.

The high rate of obesity in America is often linked with Americans’ high levels of insulin. Many snack foods are loaded with carbohydrates and people are not getting as much exercise as before. Consequently, many become insulin resistant and their bodies produce higher levels of insulin contributing to health-threatening weight gain.

Studies also show that these high insulin levels may be contributing to the widespread incidence of cardiovascular disease. The research shows that people with elevated insulin levels had higher risks of heart disease, hypertension, blocked arteries and high cholesterol.

Cutting insulin levels by lowering intake of carbohydrates

One of the most effective ways to lower insulin in the system is to reduce the amount of high carbohydrate foods in our diet. Traditionally, grains and starches make up a large percentage of the modern person’s diet.

We can safely reduce carbohydrate intake by paying more attention to the food we eat. Some foods more readily stimulate the release of insulin than others. Foods that quickly raise the blood glucose levels are the ones to watch most closely. These foods are said to have a high glycemic index (GI) and include grains like rice, wheat and corn; and starchy foods like potatoes and bananas. One does not have to give up these foods, but it is a good idea to be aware of the glycemic index of foods that you normally eat.

Use whole rather than refined grains and try to reduce consumption of sweet foods like sugar and honey. Most processed snack foods should be avoided if possible.

By eating a more balanced diet not so rich in high glycemic index foods, the body’s insulin levels should begin to normalize. Another method of keeping the blood glucose levels lower is to eat a larger number of smaller meals each day. Instead of eating three “square” meals, for example, you could reduce the size of breakfast, lunch and dinner and add some healthy snacks between these meals. Some experts recommend eating about five or six meals a day to avoid sharp swings in blood sugar.

A more balanced diet will contain a higher percentage of proteins and fatty foods as a source of calories. Contrary to a common belief, fat in food does not automatically translate into body fat. By eating a higher percentage of protein and fat rich foods, the body is able to get sufficient energy without pushing up insulin levels. While some fats may contribute to cardiovascular problems, other fats are much less dangerous and are even beneficial so long as one does not overindulge. Omega fatty acids, for example, found in seafood and various plant sources are thought to contribute significantly to cardiovascular and overall health.

The importance of exercise

In addition to controlling excessive intake of carbohydrates, you can also control insulin levels by maintaining an active lifestyle with plenty of regular exercise. Physical activity helps burn off glucose in the blood reducing the amount of stimulus that causes the pancreas to release insulin. Studies have shown that aerobic exercise and resistance training enhance the body’s insulin sensitivity and also may stimulate sex hormones that refine the body’s insulin response.

Of course, regular exercise can also directly burn off fat and it helps tone up the cardiovascular system.

Using nutritional supplements

Certain minerals are thought to help the body control insulin levels better. Chromium is an important element in the Glucose Tolerance Factor (GTF), a molecule used to regulate blood sugar. Chromium supplements can help lower blood sugar levels and decrease insulin resistance. Foods high in chromium include onions, sweet potato, tomatoes and mushrooms.

Vanadium is another important mineral that can help control insulin levels. Vanadium works by performing some of the functions of insulin. Foods high in vanadium include soybeans, mushrooms, black pepper and parsley. Some experts, though, state that foods do not contain enough vanadium to impact glucose levels and that one should instead use nutritional supplements as a source for this mineral.

Controlling insulin with drugs?

Some doctors recommend using drugs like metformin to reduce insulin levels and promote weight loss. Metformin acts in a manner similar to vanadium in that it mimics the action of insulin. Metformin is considered safer than its predecessor, the anti-diabetic drug phenformin. However, metformin is not available over the counter and must be prescribed by a health professional.

Losing weight requires staying the course

Like any weight loss program, a regimen that involves lowering insulin levels will not work overnight and persistence is required. Generally, it is best to consult with a physician before undertaking an insulin-based weight control program.

However, it doesn’t have to be this way.

You can escape becoming a part of the growing statistic of obese people, and offer your body a natural route to losing weight safely and in a healthy manner.

1. Make a list Successful weight loss involves more than changing your dietary habits. You need to find a balance in your mind, body and soul. So pause for a moment and make a list of everything that is preventing you from enjoying your life.

If you suffer from fatigue, memory loss or depression for example, this could be a sign that you are suffering from a vitamin B deficiency, which in turn could be hindering your weight loss.

2. What have you eaten? It is easy to be tempted by quick fix meals, but by eating natural, fresh foods every day you can prevent weight gain.

Give this routine a try and begin feeling the difference of natural weight loss, increased energy levels and the desire to exercise:

• Drink 6-8 glasses of water every day
• Swap sugary snacks for a piece of fruit
• Eat smaller portions: 5 to 6 300 calorie meals a day
• Chew slower
• Use natural sweeteners instead of sugar
• Ensure you receive plenty of sleep
• Cleanse your body of toxins

3. Exercise One of the easiest ways to improve your quality of life and experience lasting weight loss is to exercise.

Yet it is important to remember that everyone is different. Just because your friend can walk 10 miles a day, does not mean you will be able to do so immediately. You need to exercise at your own fitness levels and gradually build up your routines at a pace that is right for you.

Try starting with a 10 minute walk every day, before slowly building up to 45 minutes. As you exercise more, you will be able to challenge your body further and increase your weight loss successes.

Other good methods include riding a bike, going swimming or doing cardio/strength building exercises. Just remember to make sure that you do routines that interest you. If you enjoy it, you will stay motivated towards doing them every day.

4. Diet Pills Whilst the market may be saturated with many synthetic slimming pills, you can offer your body slimming pills naturally formulated using organic ingredients.

Clinically proven to suppress your appetite, reduce your fat consumption by 20%+ and decrease food cravings, slimming pills can offer you the support you need to take your first step to weight loss. Talk to your family doctor and see if he/she can recommend a pill that will work for you.

If you want to lose weight, set a goal, one that is quantifiable, or can be represented with objective numbers. For the purposes of this article, let’s say the goal is 10 pounds in a month. Now chunk it down – there are four weeks in a month, so you’ll need to lose about 2.5 pounds a week. At seven days per week, you’ll need to lose about a third of a pound each day. If each pound of fat contains 3500 calories, this means you must burn around 1250 calories a day through diet and exercise.

Thus, losing ten pounds in a month is difficult, but not impossible, especially if you are very overweight. In that case, those first ten pounds will be quite easy, as long as you follow the plan. If you simply want to lose the ‘last’ 10 pounds off your frame, this goal will be harder to accomplish. No matter your situation, to meet this calorie target, you will have to consistently follow a strict and detailed plan of diet and exercise. Here are the main steps:
1. First, determine how many calories your body uses each day based on your age, sex, weight, and activity level. There are many of these ‘calorie calculators’ around the internet, so find a good one and enter your vital statistics. Let’s say that your basic burn rate in a day is 2500 calories.

2. If you did no additional activity, you’d have to eat 1250 calories a day in order to hit your calorie target and induce weight loss. This would be very difficult to sustain, as you’d be hungry all the time and you’d suffer from malnutrition. Thus, you need to add in daily workouts to up your calorie burn. Let’s say you shoot for 500 calories burned in exercise. This takes your daily calorie burn at 3,000, and thus you need to eat 1,750 calories a day – a much more doable target.

3. Once you’ve determined your calorie target, plan out your daily meals so that you eat that many calories or less. A few guidelines: first, don’t starve yourself. If you consistently deprive your body, it will go into starvation mode, lowering your metabolism and killing your fat burning machine. Instead, you need to make sure your body is well supplied throughout the day with food and water. Instead of eating two or three big meals, eat 5 to 6 small meals throughout the day. This will help control your hunger while also keeping your metabolism roaring. Second, make sure to eat a wide variety of foods from all food groups, focusing especially on whole grain carbohydrates, lean proteins, healthy fats, fruits, and vegetables. Drink plenty of water each day, and avoid empty calorie beverages like soda and iced tea. If you make the right choices, 1,750 calories should be plenty of food to keep you satisfied each day, but you may still need to get used to ‘real’ portion sizes and wean yourself off the excessive portion sizes that are seen as ‘normal’ today.

4. Once your nutrition plan is in place, design your daily workout regime. You will want to mix in cardiovascular exercises and strength training. Shoot for about 4-6 cardio workouts each week, 3 strength training workouts, and daily flexibility training. Each type of workout will give you specific benefits. Cardio will improve your heart and lung health while also burning calories. Strength training will burn calories too, but it will also build muscle mass, increasing the number of calories you burn simply by existing. Flexibility will help you recover from workouts more quickly and will reduce your chances of injury.

If you follow this clear, detailed plan without fail, you will be sure to hit your goal after one month. The journey doesn’t end there, though – fitness and health is a lifetime quest; a journey, not a destination.

Why Don’t All Exercises Burn Calories?

There are two primary styles of workouts that will yield very different results. Weight lifting, slow pushups and situps, and other exercises
that work your muscles without significantly raising your heart rate are known as anaerobic. Anaerobic workouts can be a great way to make the muscles that help you look and feel good get stronger, but when taken alone they do not actually do anything to help you burn calories. Because of this issue, an anaerobic workout will not actually help you loose weight.

Exercises like running, swimming, and riding a bike are all considered aerobic. Aerobic exercises may build some muscle in the areas you use for the workout, but their primary purpose is getting your heart rate up high enough long enough to burn calories and increase endurance. When you fill your workout routine with aerobic exercises, you are much more likely to burn a significant enough amount of calories to make a difference.

Aerobic Exercise: The Key To Loosing Weight

When you spend half an hour to an hour every day practicing an aerobic workout routine, you do the best thing you can possibly do for your body. The key to using exercises for loosing weight is getting your heart rate up past your resting rate for as long as you can keep going. Any activity that keeps your heart rate where it needs to be can be used to burn calories as long as it gets your heart going and makes you work. There is no aerobic workout out there that will not help you reach your target weight.

Anything Is Better Than Nothing

One of the great things about an aerobic workout is how easy it is to match an activity to your lifestyle and health level. If you are busy all day and can’t find time to go to a gym, you can get all of the benefits you need by simply parking far away and walking fast enough to get your heart going frequently throughout the day. If high impact exercise is difficult due to your current weight or health problems, an aerobic workout like swimming or biking can be a perfect way to help you shed pounds and stay healthy. The key to seeing a benefit is choosing an activity you enjoy doing enough to push past the first few weeks of difficulty and continuing to do it at least three to five times a week. As long as your heart rate goes up and stays up, your weight will go down and stay down.

Tips For Getting The Most Out Of Your Workout

Many people who try to loose weight with activity tend to fail for simple and easy to avoid reasons. The first trap is choosing a gym routine or workout that you don’t enjoy doing. Since aerobic activity has such a universal benefit, a lot of doing something you like will do much better in the long run than a few trips to the gym. The next trap is treating yourself to a high calorie snack or sports drink after your workout. If you are serious about weight loss, drink water and avoid the power bars. You can loose all the benefit of a great workout by loading yourself with sugar as soon as its over. Finally, many people stop exercising once the weight is gone. Unfortunately, this mistake will let the pounds pile right back on. Choose an activity you love, and try to do it as often as possible for the rest of your life if you really want to get healthy and stay that way.

Cal Pozo is a fitness instructor, choreographer, director and producer of best selling exercise videos. He was born in 1946 in Cuba and moved to the US in 1960. Though he has been dancing since his early teens Cal made sure education was a priority, attending both Bowling Green University in Ohio and New York University in New York City. After college, while living in New York City, Cal became a dancer in Broadway musicals, including a revival of the original musical West Side Story, which also starred Patrick Swayze. It was during this show, in the late 1970s, when Cal suffered a serious hip injury. This ironic twist of fate was to be Cal’s springboard for launching into the fitness and exercise video industry.

Before suffering his debilitating hip injury, Pozo had been a serious dancer with no interest in the exercise and fitness instructional video industry. After suffering through the injury and subsequent rehabilitation, his doctors advised his dancing career was very likely finished. Refusing to accept such a diagnosis, Cal decided to take over on his own rehabilitation program and mixed various dancing and exercise disciplines into a system all his own. Successful completion of his own style of rehabilitation program, which included an approximately forty pound weight gain and loss, started Cal on his path to fitness stardom.

The Beginning

Cal Pozo started his career in the fitness industry with a book which was completed shortly after his hip injury rehabilitation and was called “Bunnetics – How to Reshape Your Buns” (Doubleday – 1982). This book began a tour of daytime talk shows including Oprah Winfrey’s first talk show and the Phil Donahue show. Such appearances on the daytime talk show circuit launched a number of contracts to write instructional fitness books. Along with the book contracts, Cal was also offered a contract to host instructional dance videos. “Cal Pozo’s Learn to Dance in Minutes” was published by Parade Video in 1989 and was wildly popular. His exercise videos and DVDs have been purchased by approximately 50 million people over the years.

The Instructor

Cal, as a certified fitness instructor, uses his dance and exercise training to teach others how to effectively get in shape and stay in shape. When Pozo made his first entrance into the fitness and dance video world, exercise instructional videos on VHS cost upwards of $80 dollars and were difficult to find. Today’s modern digital world has provided a method, through DVDs, to make exercise and fitness more affordable for everyone. The average exercise or dance instruction DVD costs $15 to $20 dollars and can be ordered from the comfort of your own home.

Cal Pozo has been producing and hosting dance instruction and exercise videos for the past 25 years, even beginning his own production company. Cal’s directing and production credits include more than 300 videos which often feature fitness celebrities such as Denise Austin and model Heidi Klum. Pozo’s fitness videos have also garnered awards such as the HBO Spirit Award and the Parent’s Choice Award.

In addition to videos featuring exercise and television stars, Cal also produces videos featuring the instructors from the hit television series “Dancing with the Stars” and “The Biggest Loser”. The “Dancing with the Stars” videos features the instructors from the show along with a cast of dancers performing workout sets based on a variety of dance styles, including the Samba, the Merengue and the Mambo. “The Biggest Loser” videos feature Bob Harper, the shows trainer, and are completely unrehearsed, being filmed at the same time the class is learning the workout routines.

Fitness Products

Cal Pozo, along with being a video choreographer and producer, is an accomplished author. His instructional books include, “Bunnetics”, “The Back Book”, “Twenty Days to a Trimmer Torso” along with major contributions to the books “Dancing with the Stars – The Book” and “Let’s Dance – A Beginner’s Guide to Ballroom Dancing”.

Cal’s video offerings, through his production company, FitVid Productions, includes programs such as “Partner Dancing 101”, a three DVD series of basic dance steps for those with little to no knowledge of classical social dancing, and the DanceFit DVD series. The DanceFit DVD series feature two separate cardio workouts and one sculpting workout DVD for those who want to get in shape and stay in shape. This video series focuses Latin and Retro dances and Salsa dancing.

Additional instructional materials include the book, “Let’s Dance”, which features 260 pages of instructional directions and photos that include all of the traditional ballroom dances. To make learning the social dance steps easier, the book set includes an accompanying DVD with a tutorial for each chapter in the book.

Why Dancing works for Fitness

Obesity is one of the most often cited causes for heart disease, diabetes and early death in adults. Today there is also an ever growing problem with childhood and teenage obesity. While ballroom dancing may not be the coolest or most interesting form of exercise available for a teenager, more modern, club style, dances can attract younger generations to get their bodies moving. Sedentary and a stressed out lifestyle can often be cited for the cause of many cases of obesity. Working any type of motion into a daily routine can greatly improve health and provide weight loss and fitness benefits to all ages.

With the prevalence of video games in today’s society, it is easy for children and teenagers, even adults, to sit in front of the television and ignore the need to exercise. While some products, such as the Wii Fit, can get people up and moving, traditional and modern dancing can provide even more benefits. Most forms of dancing use the whole body in motion, toning the muscles and providing excellent cardio exercise to improve heart and lung function.

There is a very good reason dancing works as part of a complete fitness routine. Many people have a hard time maintaining an exercise program simply because they become disinterested with the gym cardio routines. Boredom is often the most cited reason for dropping or relaxing an exercise routine. Keeping the interest of the person trying to lose weight or get in shape is difficult for any aerobics program. Many gym programs add music to their routines, but few are dedicated specifically to teaching dance.

Cardio fitness has long been known as essential to any workout routine. Cardio based exercise raises the heart rate, increases oxygen consumption and greatly increases caloric burning energy. Increased lung function provides better muscle tone, allows deeper oxygen saturation of the blood stream and can improve sleep habits, eating habits and even existing medical conditions. Most people looking to lose weight may not think of dancing as a first option for keeping interest in their exercise program.

There have been studies conducted that found that Salsa dancing could greatly improve someone’s cardiovascular fitness levels. One study found even less energetic ballroom dances increase the number of active steps a person takes during a day. Modern medical recommendations advise 10,000 steps per day is the minimum required to maintain healthy fitness levels in an average adult. To be realistic, there are just not that many adults, especially senior citizens, who are going to be in motion enough during any given day to total 10,000 steps per day.

Although 10,000 steps per day may seem like an impossible number to obtain, a minimum of 2,000 steps can greatly improve one’s aerobic exercise and cardiovascular health. Even senior citizens can benefit from ballroom dancing, which is less strenuous than some of the more modern dances such as the Tango or Merengue. Salsa dancing, the focus of many of the studies was found, one specifically included 11 pairs of dancing partners, found the maximum heart rate increased between 58 and 75 percent. The same study found oxygen consumption, both measured during typical Salsa dancing lessons, was increased between 41 and 56 percent. The author of this particular study, Gian Pietro Emerenziani of the University of Studies in Rome, Italy, stated, “With this form of dance, you are clearly getting a workout. All three types of Salsa in our study, practiced frequently, will have a positive impact on health and fitness.”

One other benefit to using dance instructional videos as part of a more comprehensive exercise program, is they can be used in the privacy of the home. No trips to the gym with many others in the same club, which can often be embarrassing for someone who is overweight or struggling with their diet. Even the partners dancing programs can be used by an individual to gain that extra measure of fitness to assist in losing weight.

Continuing Fitness

Cal Pozo is not one to rest of his past accomplishments. He keeps up with current dance and fitness trends, recently choreographing and producing the video, “Dirty Dancing – The Official Dance Workout”. The video featured dance moves inspired by the original movie which are performed to the original sound track. Within the past year, Cal has hosted a new series of instructional videos to teach ballroom dancing called, “Partner Dancing 101”.

Cal Pozo still lives in New York City, where he heads his production company, FitVid Productions. He is still hands on with his company, choreographing, directing and producing exercise videos. Not only does he spend his time in New York, he can also be found at sound stages in Los Angeles and in South Miami Beach, where he can frequently be found practicing Yoga with his 92 year old mother. If there is any need for proof that exercise and dancing are a good part of a healthy lifestyle, Cal Pozo, and his mother, are good examples.

It highlights work and health care costs by state, as well as comparing the states to one another.

Arizona, where it is hot, has the lowest percent of obese people in the country. Either the heat forces them to move away, or they sweat it off. The old grade school joke about the desert being so hot that only one S can grow there perhaps some foundation in reality.

Alaska is a leader in obesity – perhaps its to cold to go out and do anything, or people need the extra layers for warmth. What other area is right up there with Alaska on the leader board? Washington D. C. … no doubt some politicians and greasy lobbyists are living high on the hog.

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