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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

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.

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.  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.  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.  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.)  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.  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!  

Naturally Thin People Eat the Foods Their Bodies Love

Naturally Thin People Are Aware of the Effect Food Is Having On Their Bodies

Naturally Thin People Deal with Their Emotions in a Number of Ways

Naturally Thin People Know Exactly When to Eat

Naturally Thin People Know When to Stop Eating

90% of naturally thin people have no understanding how a hot dog could help when they are feeling bored, or how a cheeseburger could help when they are feeling sad. Why would food help them with non-food problems? They find it entirely illogical to connect food with emotions.

Set an alarm to go off every hour to remind you to stand up and move around.

Use the restroom on another floor and take the stairs

Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)

Deliver documents or messages to co-workers in person rather than by email Go to the mall for lunch and park on the opposite end of the food court.

Get a headset for your phone so you can move around while you talk

If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to: Work with local gyms to provide membership discounts for employees Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free Set up daily or weekly walks during lunch or after work Give you extra breaks during the day to take quick walks Be active. If the boss exercise, employees will take their own health more seriously

If you’re feeling tired and run down

may need more iron in your diet.

Teenage girls are at higher risk of being low on iron

Good sources of iron include red meats, breakfast cereals fortified with iron and baked beans

Don’t follow fad diets.

If you often feel hungry,

eating more high-fibre foods such as wholemeal bread, beans and wholegrain breakfast cereals.

Aim to eat at least five portions of a variety of fruits and vegetables a day.

good sources of many of the vitamins and minerals your body needs.

fruit juice, smoothies and vegetables baked into dishes such as stews can all count towards your total.

Don’t skip breakfast.

eating breakfast can actually help people control their weight.

Whole grain cereal like muesli with fruit sliced over the top is a tasty and healthy start to the day.

Make sure you drink enough fluids.

drink six to eight glasses of fluids a day: water, unsweetened fruit juices and milk are all healthy choices

At snack time, swap foods that are high in saturated fat or sugars

High saturated fat foods include pies, processed meats such as sausages and bacon, biscuits and crisps.

And too much saturated fat can also cause high cholesterol.

If you are willing to spend a substantial amount of time and energy each week on gaining muscle, then "how long does it take to build muscle", will be a process that takes much less time.

This is fine if you're an actor, but if you lead a normal life, this type of regimen isn't very practical. Although the objective of gaining muscle is reasonable, you should not allow it to become an obsession that rules all aspects of your existence.

Take for example the seemingly overnight transformations that can be observed in some actors that are preparing for specific film roles. These types of dramatic results will only be possible when training is a very big part of your weekly routine. The actors that we mentioned commonly train 7 days per week, twice each day, when getting ready for a film.

n the first 2 years that a novice is training, 15-20 pounds is a reasonable goal for muscle gain. This standard applies to individuals 17 years of age and older. Subsequently, 2-3 pounds of muscle growth each year is typical, for the next several years. These numbers are general guidelines, and your genetics will play a role in your specific results. Therefore, the question of "how long does it take to build muscle?", doesn't have one simple answer. We can only look at what is typical.

Secondly, it is persistent, so an exercise addict exercises too much and for too long without giving the body a chance to recover

exercise addicts exercise for hours every day, regardless of fatigue or illness

Exercise addiction is probably the most contradictory of all the addictions

Exercise is even promoted as part of a complete program of recovery from other addictions

exercise addiction is a controversial idea. Many experts balk at the idea that excessive exercise can constitute an addiction, believing that there has to be a psychoactive substance that produces symptoms -- such as withdrawal -- for an activity to be a true addiction

exercise releases endorphins (opioids produced within the body), and excessive exercise causes tolerance to the hormones and neurotransmitters released, these physiological processes are often not considered comparable to other substance addictions.

Exercise addiction is not currently included in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), the gold standard for psychological diagnoses, although several authors have suggested diagnostic criteria

Helps control weight. • Helps build and maintain healthy bones, muscles, and joints.

Specific Health Benefits of Exercise

Heart Disease and Stroke.

physical activity can help prevent heart disease and stroke by strengthening your heart muscle

High Blood Pressure

can reduce blood pressure in those with high blood pressure levels.

Noninsulin-Dependent Diabetes

reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself

help you to better manage stress.

The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.

Whatever your reason for exercising, keep it in mind.

Communicate it to a friend.

Write it in a journal.

certainly worth the brief discomfort you may feel during your workout!

Set small goals and challenges

Since my goal was clear and could be achieved quickly, I was able to see it through.

it is fun to challenge yourself to do something new.

Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.

Vary your workouts.

It is also helpful to vary the type of exercise you do throughout the week

Remember: Find an exercise you enjoy.

Find something you enjoy and you will have the workout battle much less often.

Be consistent.

easier to exercise on a regular basis than haphazardly.

When you are consistent the body adapts and changes.

workout becomes less tiring and more enjoyable.

Don’t rely on motivation.

important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.

remember our why and choose to workout even when we really don’t feel like it.

encourage you to carve out a little time each day to really get moving.

Just find something you can do consistently and before long you’ll be feeling good!

Weight Management.

Better Skin Tone.

Increased Energy.

Individuals that eat the wrong foods or eat at the wrong times are always complaining of tiredness.

you will feel more energetic and in due course your rate of metabolism increases as well.

Protection from Diet-Related Disease.

effect of a healthy diet in the protection from diseases may not be immediately apparent.

In fact, you may never realize what health problems you may have developed had you not followed a healthy diet

useful in the management of adult onset diabetes, heart problems, high blood pressure and high cholesterol as well as other health issues.

Better Sleep Patterns.

If you eat the right size portions of healthy foods at the right time

find that you tend to sleep better in the night since the body is not busy trying to digest and excrete toxins found in junk foods.

You will begin to feel much healthier in no time!

provides the proper balance of carbohydrate, protein, and fat in our diets.

Remember that it’s difficult to reduce the amount of fat in the diet if we don’t intake more carbohydrates or protein.

Healthy eating provides plenty of waters in our body.

Healthy eating provides also sufficient but not excessive amounts of essential vitamins and minerals

How does a lack of sleep affect the body?

having lost the ability to maintain body heat and develop a fever to stave off infection

will generally be irritable and clumsy

will have problems concentrating and will begin to make mistakes on normal tasks.

Other short-term consequences include: Decreased daytime alertness. Loss of just one and half hours sleep can result in a 32% reduction in daytime alertness. Impaired memory and cognitive ability, the ability to think and process information. More than double the risk of sustaining an occupational injury.

Long-term consequences can include the following:

High blood pressure

Stroke

Mental impairment

Increased mortality risk

Sleep Debt Can Be Dangerous

Sleep deprivation in children

Nearly half of teens reported at least occasional difficulty in falling or staying asleep and almost 13% experiencing chronic and severe insomnia.

affects mood, behavior, and academic performance.

Insufficient sleep has also been associated with Attention Deficit Hyperactivity Disorder

Exercise and eat regularly

Avoid excess caffeine

Learn relaxation exercises

Learn practical coping skills

Decrease negative self talk:

Learn to feel good about doing a competent or "good enough” job

Take a break from stressful situations.

Build a network of friends who help you cope in a positive way

Adding resistance to your sprints helps build takeoff power in your legs for explosive speed down the field. You can add resistance by sprinting up a hill of about 30 degrees, or by using speed parachutes that follow behind you as you run. Parachutes are effective, but not always practical if you are training as a team.

Building speed for the defensive part of soccer is just as important as speed for offense. Practice sprinting backwards for short distances, using quick turns and crossovers along the way. This drill simulates an offensive player trying to dribble past you and will help you keep up during a game.

Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.

Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.

There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.

Limit refined carbohydrates to help lessen volatile blood sugar swings

create radical spikes (and drops) in your blood sugar

Incorporate soluble fiber

have the ability to slow down the absorption of sugar in your blood

lessen blood sugar

Incorporate protein with meals and snacks (whenever possible)

Smart protein choices include poultry, seafood and fish, veal, pork tenderloin, tofu, eggs

help slow the absorption of carbohydrate in the blood

Omega-3 fats

mood lifting and to help possibly alleviate depression.

Folic acid and B12

Foods rich in folate: fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges.

Foods rich in vitamin B12: shellfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole-grain breakfast cereal, lean beef, cottage cheese, low-fat yogurt, milk (skim, skim plus, 1% reduced-fat) and eggs.

Vitamin D

Foods rich in vitamin D: fish with bones, fat free and low-fat milk, fortified soy milk and egg yolks