Author: Jason Johanson Lim

Since you are desperate to lose your belly fat, so what is the next step that you should consider and think about in your abdominal weight loss plan? There is 9 useful weight loss tips for your reference to reveal your slim body shape.

1.  You are advised to have 6 small meals at every 2-4 hours. It could boost your body metabolism in healthy way, and every 2-4 hours your body is fueled with nutrition, instead of fueling excessively in a jumbo meal. It is strongly recommended to combine your small meals with lean protein and green leafy vegetables. A good amount of carbohydrates, good fats and good timing, would super-charge your metabolism and ensure the efficiency in your weight loss plan.

2. Breakfast is important. Please refer to my website for more information about the importance of breakfast in weight loss plan. This is because you would have the tendency to eat excessively for your lunch. It could lead to the ‘over-eating’ problems.

3. Junk foods, processed foods, high calories foods, and deep fried foods are not allowed. Therefore, keep those kind of foods away from your house. This is because you are hardly to resist from the temptation and give it a try.

4. Plan your meals in advance. The diet plan that you get from internet could be just a reference, this is because you may not follow blindly and the life style of the weight loss experts may different with you. Therefore, you have to plan your meals for your weight loss plan. Take a few hours to sit down, and plan for it. It is better to have a food pyramid at your side while you plan your meal, it could help in your weight loss plan.

5. Consume at least 8 glasses of plain water daily. Since our body are made from 70% water content, drinking water is essential to ensure you stay healthy. Other than that, it helps in your weight loss plan as it could flush out harmful toxins.

6. Do not think that the foods without sugar are totally good for you. It is a myth. Foods that do not contain sugar may content high artificial ingredients to make them taste good! You are advised to know better about the ingredients of non-sugar foods before making your decision.

7. Get Multi-vitamin. Usually we could not obtain a complete set of vitamin from our foods. Therefore, you may consider to have multi-vitamin consumption. It helps in your weight loss plan, as it maintains your body in good condition as fat furnace.

8. Develop your training session for your weight loss plan in smart way, instead of difficult way. You have to concentrate, and seek for the best way in your weight loss plan. Do not make yourself bored of your exercise session. Try to make in interesting or you may discuss alternate methods with physician, or your coach.

9. Cardiovascular training in your exercise plans. However, you may feel bored if you manage to get one type of exercise program. It is important in your weight loss plan. Therefore you are advised to make your exercise programs ‘alive’ with some entertainment equipments (like I-pod) while you have your cardiovascular exercise on treadmill. You shall avoid any chatting during the workout session with your friends. As it would waste your time in your exercising session.
Source: ArticlesFactory.com

ABOUT THE AUTHOR

Jason Johanson Lim is the author of 10 Tips for Lose Belly Fat , 3 Tips of Rapid Weight Loss Plan and being a part time personal fitness trainer now. He has a blog about Healthy Weight Loss Secrets and there are a lot of weight loss tips and guides to help you in customizing and designing your own weight loss plan.

Author: Neil Jones

Are you thinking about getting your first tattoo? So, what’s the next step? It’s not really advisable to rush to the nearest tattoo shop, choose a random design and get your tattoo done.

Before you proceed, the five most vital points to consider are discussed in the following.

(i) Ask yourself if you really need a tattoo

A tattoo is not a temporary thing but a permanent impression for a lifetime. So, first of all, you must be absolutely sure to have one. At present, you may be thinking it to be the biggest thing of your life, but think about how you will feel after 10, 20, or 50 years hence.

Even though tattoo removal technology is improving these days, it is very expensive, painful, and most importantly time consuming. So when you think about a tattoo, decide to have it for a lifetime.

(ii) The design of the tattoo

When you’ve finally decided to have a tattoo, the second step is to decide upon the design you want. There are, in fact, innumerable categories of tattoo designs to choose from, such as flower, butterfly, dragon, angel, sun, etc. There are endless choices.

Most of the tattoos are done using predesigned templates. It’s absolutely up to you which design you choose and take it to your tattoo artist; there are some designs available for free and others may cost up to around 20 USD.

So make an extensive research on tattoo-related websites, look at some tattoo design books and decide on the type of design you’d like. After selecting the category, go for the actual design.

Otherwise, if you are unable to find the particular design of your choice anywhere, or you want some unique tattoo design, then you can hire a tattoo artist to design a custom tattoo solely for you.

This option will be expensive and it might cost you around 200-300 USD or more for the design, depending on size and complexity of the design. Although, most of the mainstream designs work out cheaper as majority of the tattoo artists have lot of experience to design them. But your tattoo will be unique and you will be proud to have a tattoo for the lifetime that no one else will have.

Remember that a good tattoo is never cheap, and a cheap tattoo can never be good.

And one more thing, be extra careful to choose a design which you will never be tired of looking at, unless you want to place the tattoo on a part of your body that is not easily visible, e.g. your back. The worst case is to have a new tattoo placed on a part quite visible and you start hating to see the design after a few months.

You should go for a design that never loses its relevance with respect to you as time passes. This is particularly relevant in cases when you decide to have a name as your tattoo.

Some people include the names of their children to their tattoo. This is particularly a safe option as your children’s names will remain the same throughout their life. But when you decide to have the name of your partner or spouse to your tattoo, think carefully. What will happen if you both get separated in future? If you have a new partner, will that partner be happy to see the name of your ex partner on your body?

(iii) Do you want your tattoo totally black or in color?

Whether you want your tattoo in black or in color is another important consideration. This choice again depends mostly on the type of design you choose.

But remember that black tattoos normally have more definition. Due to the contrast with your skin color, they’re more noticeable compared to color tattoos which fade with time due to smoothing effect. Comparatively color tattoos are much richer add more characters to your design, but they are also more costly.

(iv) Where do you want to place your tattoo?

Before deciding upon which part of your body you want to place the tattoo, three points should be considered. First, consider the size of the design. If you want to go for a large design, then your hands or ankles etc. won’t be perfect as there won’t be enough space. You should select back, chest, stomach, or shoulders for this purpose.

Secondly, how visible should your tattoo be? You need to consider whether you want it to be visible publicly most of the time, or you want to keep it covered. Then you have to remember your normal style of dress.

Also bear in mind that certain professions (e.g. police) do not allow any tattoos on the lower arms. So in such cases, you should first check with your employers as well.

Thirdly, some areas will be more painful to put a tattoo than others. In general, the less fleshy areas of your body, such as your head, ankles, and lower back, tend to be more painful while tattooing. The shoulders, chest, upper arm and upper back are some less painful areas of your body. And the more intimate areas of your body would be very sensitive due to the involvement of a large number of nerve endings.

(v) Size of the tattoo

The size of the tattoo will mostly be determined by the location where you want it on your body. For example, a design measuring 12 inches square cannot be fitted on the back of your hand. A large tattoo will take more time to complete, will be more noticeable, and will cost more.

But all these do not mean that a small tattoo can be done easily without much concern. A similar level of commitment is necessary for a small tattoo as a larger one.

It is a major decision to get any tattoo, so take your time to decide upon everything that are discussed above before going any further.

Article Source: articlesbase.com

About the Author:

Most people that have more than one tattoo can always a point out a tattoo that they may regret, thanks to many recent innovations in the tattoo removal industry, having you tattoo removed is now easier and less painful than ever, with many different methods available, it is mostly down to choice and the depth of your wallet, many people choose tattoo excision removal it may be more costly but the results are guaranteed and it’s much less painful than the other forms

Author: Kasan Groupe

Running in cold weather can be a real challenge, but if you’re dedicated and motivated enough, frosty weather shouldn’t be a hindrance to your workout. However, you should take a few extra precautions when venturing out for a fun this winter. Check below and follow my tips and suggestions for safe winter running.

1. Make sure that you are dressed appropriate for the weather. If it’s really cold outside, always make sure that you’ve got a warm pair of gloves for your hands and a thick knitted hat for your head. Most of your body heat is released through these extremities, so you’ll want to keep them as bundled up as possible.

2. When it comes to the rest of your body, it’s important that you dress in layers. The first layer, closest to your skin should be made of a breathable fabric so that sweat moisture can escape rather than freeze to your body. The outside layer should wind and water resistant. When preparing to go running, avoid overdressing. Dress as though its 20 degrees warmer than it really it is.

3. When you begin running, run against the wind. This way you will be running with the wind on your way home. This will help you to avoid getting chilled on your way home after you have perspired significantly.

4. When the weather is incredibly cold, cover your face with lotion or a layer of petroleum jelly to protect your skin from the extreme harshness.

Winter running isn’t always fun, but you know you’re a runner for life when you’re still out there in 5 degree weather. Just make sure to take the proper precautions and don’t worry, you’ll be lounging on a patio furniture set in the sun in just a few more months.

Article Source: http://www.articlesbase.com/sports-and-fitness-articles/tips-for-winter-running-1590076.html

About the Author:

Author: Rémy-Marc Beauregard

TRAINING TO RUN:

Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I’m just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid threshold, base training, patience and determination.

Training plan: If your just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle. The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week’s level. This give’s your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work – you just need to be patient.

For example : Distance of every run in the week.

Cycle 1: wk1:1km – wk2:1.2km – wk3:0.9km

Cycle 2 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 3 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 4 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 5 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 6 : wk1:1.6km – wk2:1.8km – wk3:1.4km

I think you get the picture.

Beginner:

The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substantial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.

The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 – your age) X 60 or 70% – I’m 36 , (220bpm – 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.

Lactic Acid Is Not Muscles’ Foe, It’s Fuel – New York Times

The notion that lactic acid was bad took hold more than a century ago, but more recent research suggests that it is actually a fuel, not a caustic waste …

If you need to do more sports during the week, cross training should be your choice. Gym work to strengthen the abs are a plus. Cycling or spinning also get your heart going without the impact on your knees.

If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.

Intermediate:

You’ve achieved your first goal and that first 5k is now behind you. You’ve adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.

You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner’s regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.

Hill running is simple: Find a hill – run it to the top (if you can get up there fine – if not – stop where your about to collapse) – once up there – walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it – walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.

Interval: Warm up with a 15 minute turkey trot. Once you are warmed up – bolt it for 100 meters – as fast as you can without collapsing before you done that 100 meters (85% of your max speed) – just before blowing up – walk for 1 minutes. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes … this is great for pushing your lactic acid threshold even farther.

The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also – this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt to it and might hinder your progression.

The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be heightened.

Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.

Experts:

Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can achieve this type of running pace and keep it for 2 hours or more.

If your at this level and are reading this, you’ve humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.

First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).

I have one friend who’s an ultra fit retired cyclist (retired from all out competition but still competes at the fun level) – I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) – his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes.

That’s the difference between joe runner and Meb Keflezighi, the ability to achieve a speed and endurance that boggles the mind, strains the body, and pounds the heart.

These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life’s simple pleasures (Beer – wine – cheese cake …) without paying a hefty price performance wise.

If you are an elite runner and would like to submit and article – please do so right here. I will be happy to put a link back to your website.

Anyways, I Got To Run.

Author Bio

Remy-Marc Beauregard is a seasoned runner that gives advice on running, training and nutrition. www.gottorun.info