Exercising too much can not only lead to injuries but also to burnout. Burnout is a genuine toxin that commonly plagues those new to exercise. This is one of the major reasons that so many people quit workout programs before they barely have gotten started.

The motivation for someone to start exercising is often sparked by major events in their life: diagnosis of health problems, break up of an intimate relationship or inability to partake in a prior favorite past time. Motivation is powerful in the beginning and provides what’s necessary to take the first steps toward healthier living.

However, this same positive enthusiasm often turns into a negative because the individual forgets another key component of success: moderation. When an exerciser starts furiously and takes on workouts that are far too frequent and/or far too intense, then inevitably they burnout and quit all together.

As with most things in life, moderation in exercise is very important. A consistent and moderate exercise program varies by individual (and fitness level), but in general you should start slow and build from there. An effective workout plan will slowly increase both your exercise frequency and intensity each week in a safe manner.

Here are some quick tips to help you avoid workout burnout:

• Don’t overdo it in the beginning. Start with as little as just two 20 minute sessions per week and build slowly week after week.
• Workout at home. You’ll be able to save travel time and avoid the “can’t get to the gym” excuse.
• Watch for over training signals which include: loss of appetite, lack of progression, extreme fatigue and recurring injury.
• Start slowly and try to manage your motivation so that it lingers rather than waning after a few short weeks.
• Make at least minor changes to your workout routine every four weeks
• Completely change your routine at least every 8-12 weeks
• Don’t do the same exact workout every session. Try 2-3 different workouts per week.
• Strive to try something completely unique and different every few months.
• Take a week off from exercise every 3-6 months.
• Alternate between 2-3 different cardio machines (or options) within a given workout. Try 5-10 minutes of each to stay interested.

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Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.

We know from decades of research that a diet rich in high-carbohydrate foods–such as whole grains, vegetables and fruits–helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.

What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::

5 Servings: Whole Grain Breads, Pastas and Cereals
Serving: 1 slice bread, ½ slice bagel, ½ cup cereal, 1/3 cup rice, ½ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.

4 Servings: Raw or Cooked Vegetables
Serving: 1 cup raw vegetables, ½ cup cooked vegetables, ½ cup vegetable juice.
Include: Dark green and yellow or orange vegetables.

3 Servings: Fruits
Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.

2 Servings: Dairy Foods
Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.

1-2 Servings: Fish, Poultry or Meat
Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.

Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.

Weight Loss Tip
If you are concerned about your weight, Reider says, go wild on vegetables. They’re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.

Monitor and Moderate
*Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.

*Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.

*Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.

*The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.

Reprinted with permission: of IDEA Health & Fitness Association

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New exercisers often see quick fitness results such as weight loss and increased muscle strength while engaging in the same workout day after day. However, after several weeks following their fitness routines they often become frustrated as the gains begin to dwindle. Eventually dieters scales become frozen on the same number or weight lifters are stuck at the same weight size.  They hit a plateau.

A plateau typically is the direct consequence of a fitness rut – when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.

Instead of celebrating their body’s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity.

Dodging the dreaded plateau is actually very easy. Variety is the key ingredient to continual fitness success. To avoid hitting a workout plateau, follow these recommendations.

To begin with, every workout routine should be changed about every 4-6 weeks. The modification doesn’t have to be dramatic.  A totally new exercise is a possible option, but alteration of a current exercise can be just as effective.

A simple way to determine how to transform your current workout is using the F.I.T.T principle. F.I.T.T. stands for frequency, intensity, time and type. This strategy can be adopted for both cardio and resistance training.

Frequency – increase or decrease how often you workout.

Intensity – increase or decrease the difficulty or level at which you workout.

Time – increase or decrease how long your workout sessions last.

Type – change the type of exercises you perform.

Frequency and Time are limited by an individual’s schedule as well as appropriate rest time to ensure maximum efficiency and safety. But Intensity and Type are really only limited by creativity and planning.

Cardio exercise intensity can easily be varied through speed, incline, distance, height, etc. And of course the types of exercises are practically endless, so exercisers should never have the excuse that they’ve exhausted their exercise options. Good cardio examples include: walking, jogging, swimming, biking, hiking, and more. In addition, combining several of these exercises into one workout session can be very effective. Try 10 minutes each of 3-4 unique exercises.

Strength training intensity can also easily be altered with changes in resistance size, number of reps, rest time, number of sets and more. Even simply switching the sequence of the exercises can prove effective. There are also numerous strength training exercise options. Unfortunately, most exercisers are unaware of the plethora of training techniques and equipment options. They often get stuck performing the same 10 exercises over and over. Yet, there are hundreds of unique options. Simply utilizing new types of training equipment every 4-6 weeks can result in big improvements because each type of equipment will work the muscle groups in a slightly different manner. Gear options include: free weights, body bars, selectorized machines, resistance bands, and fitness balls – just to name a few.

So, to reduce your chances of hitting a plateau remember the F.I.T.T. principle. And approximately every 4-6 weeks choose one element of the principle to change (or even all four components). Incorporating this strategy will enable you to progress further and attain even higher fitness levels. It’s just that easy!

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Unfortunately, this weight loss plan has gotten a bad rap in recent years because it has made a number of people ill. This is mostly because people forget to use their heads when making food choices.

Here are the 3 most common pitfalls of the low carb diet plan and how you can avoid them.

1. Choose your protein wisely. Just because you are reducing your carbs, that doesn't give you free reign to overindulge in bacon, sausage, cheese and other high fat proteins. This is the single biggest mistake most people make.

The Fix: The best choices are skinless chicken breasts, seafood, and extra lean cuts of beef or pork. Bake, broil or grill for the lowest fat content. You might also include whey protein powder or low fat cottage cheese.

2. Eating too few carbohydrates for too many days in a row. This is the second biggest mistake made. Cutting carbs to less than 100g for days or weeks at a time results in fatigue, mood swings, mental fogginess and the dreaded weight loss plateau.

The Fix: For every 3 days of low carb eating, take 1 day to add a serving of healthy carbs to each meal. This helps your body refuel and will help keep you from hitting a weight loss plateau. Remember, this is a low carb diet plan, not a no carb diet.

3. Not eating the right type of fat. Closely related to the #1 pitfall of eating too many fatty meats is not eating enough of the right kind of fat. The right kind of fat with help you lose weight faster.

The Fix: Cook with olive oil or coconut oil and supplement with fish or flax oil. I recommend fish oil because the body doesn't have to convert it to a usable form. These are much healthier alternative.

A low carb diet plan can be a very effective tool for weight loss, but only if it's done right.

By: Ariel Knight
If you're serious about losing weight through diet and exercise and the low carb diet plan doesn't seem to be right for you, I suggest you check out the 10 top diet plans available.

Being permanently successful at the weight loss game involves eating right and exercising regularly with a plan that fits your lifestyle. Read outlines and opinions about the 10 top diet plans. Make an informed decision when you pick your perfect diet plan. Reach your goal weight this year!

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The Curl Squat exercise is deceptively simple…basically, you're going to do a squat while holding the barbell in the top of the barbell curl position. That's it!

So what makes this exercise different from a front squat (where you support the weight across the front of your shoulders)? And what makes is so extremely effective for training the core (which is the real reason for doing this particular exercise, not for working the legs)?

I'll tell you!

Holding the resistance in front of your body in the top curl position takes away the shoulder support that you would normally get with a front squat. ALL the supporting tension goes directly onto the muscles of the core, instead of having much of it being taken up by the shoulders. ALL your core muscles will have to contract HARD throughout the entire movement in order to keep the barbell from falling forward.

The difference in position may seem subtle, but it's tension that you have to experience to believe!

This exercise also helps you to get a feel for how to properly use the abs during a squat, which is EXTREMELY important for maximizing your squat strength.

Using the abs while squatting (especially at the bottom of the lift) is something that does not come naturally and is very rarely taught or explained to trainers. And believe me, it has the potential to add pounds to your squat FAST.

Another great benefit to this exercise is that your breathing muscles (the intercostals) NEVER get a chance to relax during this movement. From top to bottom and back up (even while you're "resting" at the top), your breathing muscles are being challenged because of the weight they're being forced to support.

This can build up great breathing strength (the term "breathing strength" may sound strange but watch a strongman explode a hot water bottle just by inflating it with lung power and you'll know what I'm talking about!) and carries directly over to your work capacity in the regular barbell squat as well as most other demanding exercises and sports!

How To Do It:

To do this exercise, all you really need is a barbell, but if you have access to a power rack, even better. The rack will make it easier to get into position for the exercise and will serve to "catch" the bar when you're done.

Set the rack up so that the racking pins are one notch below where you would normally set them for squats. The reason you want to set those pins one notch below is that by the time you're done with the exercise, it may be very hard to get the bar up to the height where you would normally rack the bar! With the racks a little lower, you'll have an easier time getting the bar back onto them.

Set the safety rails just above where you normally set them for regular squats the first time you try this. When you develop a better feel for how it's done, you can lower them a little to get the full range of motion.

The weight should be about the same as what you would use for barbell curls for about 8 to 10 reps. This is a starting point – you can add weight as you get stronger with the exercise.

Step in front of the bar and hold it in the top position of the barbell curl. Now stand up, unracking the bar. Don't allow your elbows to brace against your midsection. This will take away from the supporting tension on the abs. Take a step back and get your feet set.

Now, holding the bar in that top curl position through the entire movement, squat down as far as you can then come back up. You don't actually curl the bar while doing the squat, you just hold it in the top curl position.

To increase abdominal stability, you will be holding your breath during parts of this movement. As you start to lower yourself down, inhale. Begin holding your breath just below the halfway point of the squat as you come down to the bottom position. Continue to hold it until you're about 1/4 to 1/2 of the way back up.

If you don't want to or are unable to hold your breath, exhale through pursed lips (as though you're blowing up a balloon). Keeping the breath held towards the bottom will maximize core stability and allow your abs to function more effectively during the movement. Since this exercise uses relatively light weight compared to a regular squat, holding your breath is not nearly as potentially dangerous.

That being said, if you DO feel lightheaded at any point in the exercise, rack the bar and rest. Always use your best judgement here. The idea is to work yourself in a SAFE manner.

When doing the exercise for the first time, it's a good idea to start with just the bar, no matter how strong you are. This will help you get a feel for how the movement is done, where to set the safety rails and how far down you can comfortably go.

When you're comfortable, work your way up slowly from there as fatigue will come quickly. It's a movement your body will be totally unused to, no matter how many abdominal exercises you've done in your training career before this. The muscles of the core will tire before your legs do. Be sure to keep your lower back arched and tight while performing this movement.

If you're able to, go all the way down until your elbows touch your knees. This will give you the fullest range of motion. Tense the abs hard, especially at the bottom as you're coming back up. For extra resistance, pause at the bottom for a few seconds. This will give you the best feel for how the abs should be used when squatting.

With this exercise, having the resistance in front of the body (similar to when you're doing a front squat) allows you to keep a more vertical body position. The majority of the tension WILL go onto the abs, but be aware that there will also be some tension going to the lower back.

Because you're holding the weight out in front of you, the lower back must also contract to help stabilize the spine. As you keep up with the exercise, your lower back will get stronger.

COMMON ERRORS

1. Doing this exercise after a bicep workout

As you can imagine, performing this exercise is not going be as effective if you've just finished a bicep workout. The biceps will already be fatigued and you'll limit the amount of weight you can use and how long you can hold it for. Use this exercise on non-bicep training days, if possible.

2. Going too fast

Dropping down quickly in the squat will put extra stress on the biceps as you come up and reduce the tension on the abs. This exercise should be done very deliberately with no bouncing or fast movements. If you have a tendency to do this, pause at the bottom for a few seconds to stop the bouncing.

3. Using too much weight

Since the legs are so much stronger, it's tempting to use too much weight for this exercise. Remember, our goal here is NOT to work the legs or the biceps but to work the abs. The legs and the biceps are only here to help push the abs. If your biceps fatigue before your abs get a good workout, you need to reduce the weight.

4. Leaning forward

Try to keep your upper body as vertical as possible with this one. It's very similar to a front squat – having the weight in front of you allows you to stay vertical more easily. Leaning forward will cause the barbell to shift forward, which will put more tension on the biceps, causing them to fatigue prematurely.

As you start to fatigue, you will notice you have a tendency to lean forward. This is because the supporting abs are weakening. Do your best to keep vertical. Once you start to move too far forward, end the set.

5. Bar too close to chin

If the bar gets too close to the collarbones, you will lose some of the tension in the abs. Keep it at least a few inches away to maximize the supporting tension and torque demanded of the abs. If it comes too close, it may be tempting to rest the bar on your collarbones, which will turn it into an uncomfortable front squat.

6. Letting the elbows brace strongly against the midsection

If you let the elbows press strongly into the midsection, it will take away some of the tension on the abs. A little contact is fine, especially as you get tired, but don't rely on using this technique or it will make the exercise less effective.

Letting the elbows sink in like this will also tend to hunch your back over, putting pressure on the lower back. This will in turn pull your torso and center of balance forward, putting more tension on the biceps, making you dig the elbows in more! Keep the elbows out front, away from your body and you'll keep a better body position and do a more effective set.

TRICKS

1. Look forward and slightly up

When you squat, keeping looking forward and slightly up. This will help you to keep an arch in your lower back and keep you from leaning forward. We want to avoid forward lean as it causes the biceps to fatigue prematurely.

2. Don't breathe too deeply in or out as you're coming down or pushing back up

Breathing too much during this exercise reduces core stability and can compromise your form. For best core stabilization, keep your breath carefully controlled. At the bottom, you can hold your breath for a few moments to get the most solid stability.

As you come up, you can exhale through pursed lips after you've come about 1/4 to 1/2 of the way. This technique shouldn't be used if you have blood pressure issues, however, as it does cause an increase in blood pressure. Keep a careful eye on how you feel if you do choose to do this – and if you feel any dizziness, end the set and then don't use this technique the next set.

3. Pause at the bottom

To really maximize the tension on the abs, pause for a few seconds at the bottom and focus on really squeezing and tightening your abs hard. As you start to come back up, try to push with your abs as well. This will help you to feel what it's like to use the abs to help push out of the bottom when doing regular barbell squats.

CONCLUSION:

If you're serious about improving core strength, DEFINITELY add this exercise to your list. It simply one of THE most effective core strength exercises I've ever found, and will provide you with dramatic increases in abdominal stability and strength.

By: Nick Nilsson
Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including "Muscle Explosion! 28 Days To Maximum Mass" & "Metabolic Surge – Rapid Fat Loss" – http://www.fitness-ebooks.com

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All women. Simple as that. Not had children? Women's Health Clinics across the country report that the same number of childless women as women with children are referred to them for treatment for a weak pelvic floor. Recent statistics out of the USA claimed at 1:5 college women claimed to have bladder weakness. The average American woman's weight has increased 11 pounds (7%) in the past 10 years, while her height has remained about the same.

It takes time, effort and practice to become good at Pelvic floor exercises. You have to learn not to pull in your stomach, or tighten your bum muscles or squeeze your legs together and to breath at the same time. The "kegel" muscle is an involuntary muscle, which means if it is not exercised it will atrophy – literally waste away. However the good news is that simple exercises, will give you effective results within weeks

Pelvic Floor Routine

1. Slow Pull-ups – Sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles under your bladder as hard as you can. Hold for the count of five, then relax, repeat 5 times.
2. Fast Pull-ups – As before but quickly for a second or two. Repeat five times.
3. Alternate between the 5 slow pull-ups and the 5 fast pull-ups for five minutes.
4. Aim to do the above pelvic exercises for about five minutes at least three times a day, and preferably 6-10 times a day.
5. As your pelvic floor muscles become stronger, increase the length of time you hold each slow pull-up. You are doing well if you can hold each slow pull-up for a count of 10 (about 10 seconds).
6. Always aim to isolate and exercise the pelvic muscles only, not your bum or legs
7. After several weeks the muscles will start to feel stronger. You may find you can squeeze the pelvic floor muscles for much longer without the muscles feeling tired.

This exercise routine should take 8-20 weeks for most improvement to occur.

There must be a fast way!

However, this is the real-world and many women find pelvic exercises simply too boring to complete, and they quickly lose interest. How can that be with such an import muscle? Well, if the pelvic floor muscle is already weak, many women find an exercise routine practically impossible to perform, and they simply cannot feel their pelvic floor to squeeze it.

Thanks to the new generation of pelvic floor exercise machines such as the Kegel8 Tight & tone and the Kegle8 Ultra pelvic exercises are easy. You can receive a thorough targeted work out in minutes a day that is much more effective than manual exercises alone. Working deep within the muscle, these machines use electronic pulses to make the muscle contract exercising it and making it stronger. Many women report amazing results within weeks.

Pelvic exercise is for life whichever way you choose to do it, let your motto be "use it or lose it". You'll benefit in so many ways, including full bladder and bowel control and increased sexual sensation for you and your partner!

By: David John Martin
For further information on pelvic floor exercises please visit http://www.stressnomore.co.uk

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Although it was small, a Swedish study discovered that heart patients who died within six months had much lower levels of CoQ10 in their blood, than those who survived.

And Dr. Karl Folkers, the Director of the Institute for Biomedical Research at the University of Texas at Austin, studied patients with cardiomyopathy, a serious heart problem that often leaves patients needing a heart transplant. When the patients were given COQ10, the death rates dropped.

CoQ10 has also been found to be extremely helpful in lowering high blood pressure.

CoQ10 is present in small quantities in seafood, eggs, all fruits and vegetables. However, it is estimated that the average person ingests only 5 mg. of CoQ10 per day. This amount is considered too low to satisfy the body's needs. This is particularly true of people over fifty years old. Even at middle age, people have only 20% of the CoQ10 which they had in their twenties.

It is believed that the decrease may be due to free-radical activity in the mitochondria. It is known that free radicals do cell damage, leading to various chronic illnesses including heart disease.

Many doctors recommend a supplement of 30 mg of CoQ10 daily for healthy people and 60 to 100 mg. for people at risk or who already have a heart problem.

You can buy CoQ10 in health food stores. It comes in tablets, soft gels and chewable tablets.
Most doctors recommend the soft gels. It is also available in various strengths from 60 mg to 400 mg.

While Vitamin C has long been recommended as a protection from the common cold, researchers have now discovered that Vitamin C also protects your heart. Vitamin C increases the strength of your capillaries. It helps repair red blood cells and inhibits blood clotting. It is also useful in lowering cholesterol and fat levels in the blood.

A serious deficiency in Vitamin C causes scurvy, a disease, which plagued sailors during early days of sailing. Then the British Navy started loading their ships with limes for the sailors to eat. This is how the British sailors became known as "limeys."

Vitamin C is present in most fruits and vegetables, however citrus fruits such as oranges; grapefruit and tangerines are particularly rich in Vitamin C.

While people today are not so deficient in Vitamin C that they develop scurvy, most people do not get sufficient Vitamin C in their diet. Nutritionists recommend five servings a day of fruits and vegetables however most Americans consume only three servings. Yet 200 mg of Vitamin C are needed each day to provide optimal antioxidant power and maximum heart disease protection. For this reason, many physicians recommend a supplement.

By: Brenda Williams
Albuquerque Drug Treatment

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The new studies evaluate omega-3s in people in their 70s and 80s and relate to cognitive function, mood and mental well-being. The bottom line to the new findings is that having higher levels of omega-3s in your blood protects you from many cognitive problems of old age. The downside is that you can't just start taking them in your 70s and expect quick results. However, longer use may still be beneficial.

So what's the best way to boost omega-3 levels in your blood. First, you have to understand that there are different kinds of omega-3s that come from different sources. The kind of omega-3s that are good for your brain are called 'long-chain' omega-3s, most commonly DHA and EPA, and fish is the best source for these.

You may have heard that things like flaxseed oil and walnuts are high in omega-3s as well. Although this is true, these foods are only high in 'short-chain' omega-3s, which are not the kind that appear to have the most brain benefit.

To complicate things even further, most animals can convert the short-chain to long chain forms, but humans are not very good at this. If we want to increase long-chain omega-3s in our blood and increase our odds of aging with a healthy brain, eating sources of long-chain omega-3s is our best bet. Fish is the #1 source.

If you don't eat about 3 servings of fish per week, you should really consider taking a fish oil supplement on a regular basis. If you are a vegetarian who does not eat fish at all, don't fret, there are also algal oil supplements out there that have the long-chain omega-3s. After all, fish can't make omega-3s either. They get them by eating marine plants (or eating other fish that eat marine plants). Fish are just good at concentrating omega-3s in their meat, so are a great source for us folks that don't like chewing on seaweed.

Fish has been considered brain food for the better part of a couple of centuries. Whether you like it or not, our bodies are designed to run best on a diet high in marine sources. If you look at the cultures around the world who enjoy longevity and vibrant health into their old age, you will find fish as a staple in all of them.

There is nothing new to this advice. Only that we are now beginning to understand why fish and the omega-3s they give us, are important for many aspects of our mood and metabolism. Once again, science finally catches up to age-old wisdom to support what we have known all along – Fish is brain food, eat it and prosper.

Reference: American Journal of Clinical Nutrition (2008). 88: pp 595, 706, 714, 722.

By: Simon Evans
Learn to control stress, improve your metabolism and boost your cognition with the four cornerstones of Brain Fitness. Visit http://www.BrainFitForLife.com for FREE Brain Fitness resources.

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