Looking back at the Dukan Diet: The Fad Diet of 2011?

A new year looms, so there is -- wait for it -- a new diet!

The new diet soon to be making the rounds is the "Dukan Diet," named for its French originator, Dr. Pierre Dukan. Propelling it to prominence at present is its adoption by the current mother of the future princess of the English realm, in preparation for the upcoming royal nuptials. In this world of ours where communal behavior seems far more responsive to what is published in People than in the New England Journal of Medicine, this will surely be enough to create a phenomenon.

And to that, I say: alas. Because, to me, this diet seems to be a load of carefully dosed nonsense.

As best I can tell, this is classic quick-fix weight-loss hooey. The diet seems to involve cutting out most foods -- carbohydrate foods in particular -- to lose weight fast. Then, foods are slowly added back to make the diet livable. But, to avoid weight regain, you have to keep circling back to the "just cut out everything" phase. Stunning, isn't it, that not being allowed to eat most foods leads to weight loss?

There is objection to this altogether objectionable diet from an unsuspected quarter: the Atkins camp. They contend that Dukan simply isn't doing it right, and that Atkins does it better. But frankly, this seems like the pot calling the kettle black to me. Basically, the Atkins camp doesn't want anyone else getting credit for, or making money from, silliness they came up with in the first place!

Quick-fix diets such as this do, indeed, cause rapid weight loss. So what?

Cockamamie cut-foods-out then add-them-back then cut-them-out diets are not about health. They are not about a healthy relationship with food. They are not about the long term. They are not about learning to love food that loves you back. And, they are not about family. While you are busy deciding what to cut out or add back to your dinner at 6 p.m., what the heck will your kids be eating? In an age of epidemic childhood obesity, shouldn't we be looking for family-based approaches to healthful eating, rather than "as long as I look good in my wedding dress, I don't care what anyone else is doing!" approaches?

The choice, of course, is yours. Will you Dukan? Speaking as a physician, it is best to stay away from the type of diet that calls for cutting foods out of your diet and then adding them back in.

How to help lower Cholesterol levels

Studies have shown that the particular number of people who are suffering from obesity or chronically overweight has gone up in recent times. This can be caused by the kind of food items being provided in academic institutions and fast food joints at the same time the lack of physical exercise as the person grows older. The challenge has gone farther simply because this signifies that more and more people will suffer from elevated blood pressure, coronary disease as well as strokes in the coming years. Thankfully this may be prevented before it's too late.

The natural strategy to lower the cholesterol levels can be by developing some changes in lifestyle and working out. This will aid the person get rid of fat, which can be directly connected to the blood cholesterol levels inside the body. When people think of weight loss, many assume it indicates saying goodbye to some of life's sweeter meals but it's not really. A person will have to minimize the intake and include new things that happen to be better. Usually, this may call for consuming meals which are full of dietary fiber plus low in bad fats. Some examples of these are artichokes, corn, fish, garlic cloves, legumes, mushrooms, nut, essential olive oil, soy milk and whole grain products.

You should never neglect to consume several vegetables and fruit also since these tend to be rich in sterols which are able to maintain your blood cholesterol levels lower. These types of products are very affordable and can be easily found in the supermarket. Along with eating healthier, the individual also needs to make recommended precautions whenever consuming fluids. This simply means drinking a glass of red wine reasonably, decreasing the consumption of alcoholic beverages, drinking fresh fruit juices, non-fat milk and water. Apple juice for example has become proven to decrease cholesterol levels by nearly fifty percent if consumed frequently. Many other fresh fruits could also do the same thus slicing this and putting it right into a food processor can perform the trick or getting this in bottled form.

An additional step to decreasing the cholesterol levels the natural way is through exercising. This could be achieved in many ways like brisk walking, jogging or even running around the neighborhood. Learning a new sport activity and also doing it frequently is an additional option. Individuals who want to be looked after by a trainer can certainly check out the fitness center as there are professionals that can produce a plan to obtain the person's desired results. This will be a combination of aerobic workouts and also weight lifting to burn the calories from fat and minimize the cholesterol levels.

There is another way to lower the cholesterol levels, but it is only employed as the final option in the event that these two fail. The individual might be expected to utilize drugs to make it work. There are many of items around and studies have shown this could drop the levels of cholesterol approximately fifteen to thirty percent. A person should know however that these particular medications currently have specific effects so it is best to consult a health care provider initially to be sure it is safe.

Cholesterol levels are something that is created in your body and is also taken any time food is eaten. The only way to make sure the levels in the blood wouldn't exceed the limit is to have a checkup routinely and monitor the food that's being cooked or served in the restaurant.

Facts about the Sauna

Ever thought of shedding pounds by just relaxing your body? Well, sauna steam is a good system of relaxing your body in the meantime losing the extra pounds. Sauna bath has been effectively practiced since centuries by our Romans and Scandinavians. There are plenty of more psychological, physical and economic advantages of using sauna. Asides from shedding weight, good regular sweating also provides help in de-toxing your body. If you get a chance to visit a sauna bath, you should not miss it.

Studies and research asserts that a 30 minute sauna bath can burn anywhere from 500 to 1000 calories. It is sensible in saying that during exercise calories are burned to supply heat and extra fuel required for the muscle contraction. And the mechanism is all internal. But during sauna we are supplying additional heat. So some research says that weight reduction by sauna is a fake perception since calories needn’t to be burnt to generate heat.

Temporary weight loss happens due to sauna due to sweating and loss of body fluid. So water loss in body might be a reason for loss of body weight immediately after sauna. When you rehydrate your body by taking on some fluids after sauna you’ll regain your weight. But sauna cleanses your body leading to loss of unhealthy tissue. This will lead on to some permanent weight reduction which amounts quite less.

Still, there are much healthier and constructive reasons for including sauna as a part of your weight loss program.

1. Sauna improves circulation in body. And because fat has low circulation regular sauna bath helps in the breakdown of fat deposits together with enlarging fat metabolism.
2. You are regularly hunger toward fast foods because of the toxicity filled in pancreas, livers, adrenals and other organs. The toxic environment is cleaned up by regular sauna steam.
3. There is an increase in assimilation of necessary and critical nutrient elements due to regular sauna bath. When your body soaks up all of the essential nutrient elements from the food you take you are less likely to get hungry and over eat.
4. Regular sauna bath also reduce your hunger for sweet items such as candy, cakes, tea, and fat rich foods. This is known to be as internal house cleaning mechanism.
5. Regular sauna bath increases body metabolism leading to burning of more calories.
6. Sauna helps as a stress reliever. This will make you more productive and pleasant to be around.


There’s a great conflict when it comes to using sauna for weight loss. Yes you can boost up your metabolism and ready your body for losing pounds but fast and grim weight loss can’t be achieved by sauna only. Make sauna your tiny part of fitness program rather than wholly counting on it for weight loss. It’s also said that kind of weight loss through rehydration isn’t safe, still it improvises your skin brightness and detoxifies your body. Saunas are effective health maintenance tools if used on a regular basis.

Think about relaxing and loosing weight. Fast weight loss can be as simple as just taking a steam bath and doing it in the way you like. Natural detoxification of the body, burning calories quick weight loss and increasing your fitness level. What do you need more? Sauna is one of the best way to lose weight fast.

Do you need a Multivitamin?

Many people take Multivitamins. They can also be very expensive. But do we need to take the one-a-day pill in order to fulfill a healthy lifestyle, especially with an increase in physical activity?

Claims: Athletes have increased needs for many micronutrients involved in the metabolic and physiologic pathways of exercise. Multivitamin supplements help meet these needs.


Facts: Regular exercise, especially long and intense exercise, may result in increased needs for certain vitamins and minerals, but supplementation isn't necessary for most athletes. Nonetheless, a deficiency in one or more of the micronutrients may result in impaired health and performance. The most common deficiencies are for the B-vitamins, antioxidants, vitamin D, calcium, iron, zinc, and magnesium. Athletes most at risk for deficiencies are those who restrict caloric intake to achieve or maintain a low body weight, those who don't eat a well-balanced diet, those who frequently eat fast foods, and those who eat too few fruits and vegetables. Most athletes serious about performance eat a diet sufficient in calories to meet increased energy needs, which usually results in a diet supplying adequate amounts of micronutrients, making supplementation unnecessary.


Bottom Line: More isn't better. Vitamin and mineral supplements won't improve performance in athletes consuming adequate diets. Athletes at risk of vitamin deficiencies may be able to improve performance by taking a multivitamin that contains about 100 percent of the daily value for most vitamins and minerals, which should be taken once daily or every other day with food.

Unusual Supplement Advice

Taking a look at some of the more unusual supplements that you may not have heard of which may help you towards your health goals. Up today - Choline.

Claims: Improves performance and focus and delays fatigue during long and intense exercise.

Facts: Choline plays a central role in various physiological pathways that are stressed by endurance exercise. Most important, choline is involved in forming acetylcholine, a chemical necessary for nerve cell communication. A deficiency in choline during exercise may result in impaired muscle performance because of a decrease in acetylcholine synthesis, as well as increased muscle damage and fatigue. Long, strenuous exercise bouts such as marathons or triathlons may create a significant, short-term decrease in free choline. It's estimated that an effort of longer than 2 hours at greater than 70 percent of VO2 max is necessary to produce such a change.

This is a difficult effort to reproduce and test in research studies, and to date only one study has been able to produce a notable decrease in choline during exercise in both treatment and control conditions. In this study, supplementation with choline one hour before and halfway through a hard 20-mile run prevented a decline in free choline, resulting in delayed fatigue and improved performance. Other studies have failed to find improved performances following choline supplementation before long and intense exercise. Raising the free choline concentration above normal blood levels doesn't appear to have a beneficial effect on endurance performance.

Bottom Line: Choline supplementation may be useful when taken before and during a long, intense exercise bout such as the marathon; it's not useful for shorter races such as 5K or 10K. Choline salts (such as choline citrate) are the best sources, but the recommended dose is quite high -- 2.5 grams before and 2.5 grams during the long, hard run, which could add up to five to 10 capsules at a time. Choline supplements are relatively safe, with the major side effects being related to the GI system, but 3.5 grams per day have been recommended as the tolerable upper intake level.

Top 10 Fitness Mistakes

Most fitness goals include weight loss, or the reduction of fat content, in one way or another. Whether we want to lose a couple pounds, change a clothing size, or gain muscle mass, loss and control of our fat content is usually part of the plan.

Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. Avoid the following top ten mistakes that are sure to ruin your fitness efforts:

1. Fail to Plan.

It's been said over and over: "If you fail to plan, you plan to fail." Working out without a pre-determined workout regime is similar to going on a trip without directions; most likely you'll end up getting lost. Don't make this common mistake. Enlist the aid of a qualified personal trainer to design a proper resistance training and aerobic program. Purchase one of the many guides to fitness programming and educate yourself on the basics.

2. Compare yourself to others.

Go into any gym and you're sure to see grunting exercisers muscling their way through workouts. Meanwhile, the group fitness studio is filled with twirling, panting, leaping students who look more like they're auditioning for a music video than participating in an aerobics class. Don't even think about trying to emulate them. At the very least you'll get discouraged that you can't keep up; at the worst you'll get hurt.

Keep your expectations realistic. A beginning expecting to bench 300 pounds in the first month is doomed to failure. Better to increase strength incrementally over time. Likewise, presuming that you'll lose 100 pounds of bodyfat on a new diet in three months will never happen. Set realistic goals that will keep you motivated and concentrate on yourself, not others, throughout the process.

3. Too little exercise.

Contrary to what popular exercise programs would have us believe, it is simply not enough to put in three or four exercise sessions per week and expect major results. Weight loss and body composition changes are results of cumulative lifestyle choices, not just exercise in the gym. There are 168 hours in a week; expecting to lose weight by just spending 1% of our available time being active is ridiculous.

This doesn’t mean you need to spend your entire day chained to a barbell, but make sure that you are active in some fashion every day. In addition to workouts, increase lower level activity by walking or bike riding to work, choose the parking space furthest away from the grocery store’s door, or get out and play with your kids. The point is to be active and keep the body in motion on a regular basis.

4. Too much exercise.

On the other hand, don't become obsessed with exercise that it begins to rule your life. Over-training is as detrimental to achieving fitness goals as doing nothing at all.

Common signs of over-training include overuse injuries, insomnia, fatigue, prolonged recovery from workouts, and general disinterest in exercise. Rest and recovery are vital for achieving gains and preventing burnout.

5. Never change your workout routine.

Nothing is as boring as the same routine over and over again. Not only will you get bored, your muscles will adapt and quit responding. Change your exercises, the order you do them, the number of sets and reps, and vary the weights. Variety is necessary or progress will stop. Make every workout different in some way.

6. Starving to lose weight.

The usual American diet consists of a quick (usually missed) breakfast, lunch on the run and then a huge feast for dinner. Unfortunately, this is the worst eating plan for weight loss because it slows down the metabolism. When the body is not fed consistently, it flips into starvation mode developed through evolution and hangs onto fat content for survival.

Research supports that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction. Five or six smaller meals spaced evenly from 2.5 to 3 hours make it easier for the body to digest throughout the day and increase metabolism over the long term. It may sound counterintuitive, but in order to burn fat you need to eat. Instead of reducing the amount of meals, care should be taken in controlling portion sizes.

7. Underestimating alcohol consumption.

Just as portion sizes need to be controlled, alcohol consumption must be limited, if not eliminated. Not only does alcohol have calories; it is actually metabolized more like fat than carbohydrates. Unlike fat or carbohydrates, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no benefit whatsoever to weight loss and muscle growth. The empty calories of those "liquid lunches" just add up too quick.

8. Relying on fast food.

In the New York Times Bestseller Fast Food Nation: The Dark Side of the All-American Meal, Eric Schlosser gives a convincing interpretation of how the rise of the multi-billion dollar fast food industry correlates with what we now see to be epidemic obesity in the U.S. Instead of spending time planning and preparing meals, it is far easier to grab the burger/fry/shake combo or a deluxe pizza on the way home from work.

The problem with regularly eating out is that despite how careful we may think we are, we truly don’t know the makeup of most of the food that is being served to us. Even with fast food stores attempting to offer "healthier" choices, preparation of mass-produced meals relies on use of less than optimum ingredients and typically laden in fat. The only way we can be sure of knowing what we are consuming is to prepare food ourselves. Consuming less processed food is not always the easiest thing to do if we’re used to it, but it is a major lifestyle choice that needs to be changed. Besides, is it just a coincidence that we call it "junk food"?

9. Avoiding of weight training.

An important concern for weight loss is increasing the body’s metabolism so caloric expenditure is increased throughout the day. As stated above, one way to do this is to make sure that the appropriate number of meals is consumed. Another way is to increase the percentage of muscle mass. The more muscle we carry on our frames, the higher the caloric expenditure required. Weight training is necessary to increase muscle mass.

A common belief among beginning fitness enthusiasts is the need for hours and hours of high intensity aerobic exercise for fat loss. The reality is just the opposite. Aerobic exercise certainly helps to burn fat, but does relatively little to increase overall metabolic rate in comparison with muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is imperative for successful loss of fat content.

10. Looking for the "easy way out."

Whether it’s winning the lottery or having the perfect body, we all want something for nothing. One look at late-night infomercials and you can see all the bogus advertisements that promise weight loss by either popping a pill, drinking a shake, or buying some revolutionary new piece of equipment. Even factions of the medical community have jumped on the bandwagon in recent years, promising the body of our dreams through a variety of surgical procedures.

The main concept of weight loss, calories in vs. calories out, is simple but far from easy. Only with dedication, work, and healthy lifestyle changes are results going to happen. And FORGET the quick fixes. They don’t exist. Cher said it best in a fitness commercial back in the 80’s: "If it came in a bottle, we’d all have a beautiful body."

Truly Great Story

Need a feel good story for the day? Look no further than this incredible inspiration - J Mac.

How to Avoid Injuries

Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you'll have an enjoyable and safe workout.

Warm ups:
Warm ups are essential... this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.
It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they'll be less susceptible to damage that may occur during exercises. Also, they'll ensure that they get more flexible and limber.

Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.

The right get-up:
Fitness wear is very important. Only if you are at ease and comfortable in what you're wearing, can you perform to your optimum potential.
The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.
Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.
Don't compromise when it comes to fitness wear.

Cool down:
Don't come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.

Change and Alternate:
It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.

Stop when it starts hurting:
There is a difference between hurting when performing an exercise, and a genuine injury that is hurting you. You need to be smart with this, without a little bit of hurt, you will never improve yourself, after all, exercise is meant to hurt a little. But if you feel a sharp pain in your body, it is important to stop immediately and seek medical attention.

Exercise is the Key to Stopping Smoking

When you plan to stop smoking, bring about other changes in your life style as well. Take a look at all those things that have become a kind of routine and break that routine. Try to do things differently and will make a lot of difference.

What we are trying to do as part of this exercise is that we are trying to create a new environment for you. It is not possible for you to shift to a new apartment so bring about a few changes in the way things are as part of your exercise to quit smoking. Let every thing have a new feel about it. If there was a favorite chair in which you used to sit when you smoked, change the upholstery of the chair or maybe you could stash away the chair into a corner.

Try to set a new routine. Try working out or going to the gym. If that is not possible, try waking up a little earlier and go for a short morning walk. If you can make that a run or a jog, it is going to be very stimulating and is going to be the best way to start your day.

Exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good. But I suppose most of us do not have the time for a regular work out in a gym. So what is the other alternative? Do it at home of course.

But whether it is at home or at a multi-gym, there is something that I want to tell you. Regularity is the rule of the day. It is not getting started that is the difficult part, it is sticking to a regular exercise routine that is difficult and this is what proves to be the stumbling block for most people.

Most people have a wonderful start. In fact it is truly spectacular. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration. Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out.

One mistake that many people make is that they choose the evenings or a work out. If that can suit your lifestyle, then that’s fine. But for most of us, by the time the evening lifts up its curtains we are completely pooped. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out. So it is best to set aside some time for exercise in the morning itself.

There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.

Many people believe that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.

The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.

What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.

You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.

So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.

Take a break form coffee and try tea instead. If you are moving around the house, try playing music. Redecorate your room by adding a few pictures here and there preferably of scenery. And while you are redecorating, do what I mentioned earlier that is get rid of every thing that even remotely reminds you of smoking.

Plan your day in such a way that you have something enjoyable to do at the end of the day. It does not have to be something that involves money. We do not want you end up bankrupt. It can be something as simple as spending some time with the family playing a board game or something. Or it can be going out for a walk together.

But I would like to add that watching television just does not fit into this list. The reason is because T.V is not something that demands too much of our attention. We can easily do something else while we are watching TV and what can be easier than taking a smoke while our eyes are glued to the T.V. While you are working on breaking the habit of smoking, you need to move about with people. You need the company of people who can take your mind off that craving and TV doesn’t help you do that.

Make a list of those things that build up your stress. Try to steer clear of them. If that is not possible try to find out some stress busters and use them. Do not use stress as an excuse to start smoking. There are a hundred other methods of beating stress. As mentioned earlier, you could try breathing exercises, mediation or even music. There is another excellent way of beating stress and that is using the distressing ball. If you do not have one of those, try wriggling your fingers and toes. That too is a natural method of beating stress.

The point that we are trying to drive home over here is that you need a break from whatever you have been doing for this exercise of quitting to work. Since it is impossible to change your job or your home, you have to bring about as many changes as possible to get that whole new feeling.

Need Inspiration?

"When you want to succeed as bad as you want to breathe, then you'll be successful."


Motivation to do that next gym workout, or go for the next run, or just get out of bed in the morning can be tough. Luckily, there are videos around like this one that get you fired up. Come back to this video each time you feel your motivation is low, and we can almost guarantee that you will be ready to go hard during your next workout after watching it.

Beginners Guide to Running

Running is a great way of burning off those calories and helping you towards the healthy lifestyle you have chosen. However, too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact. Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after.

The schedule

Bookmark this page so that you can easily return to check on your progress:

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Nutritional Supplement Advice

There are lots of different kinds of supplements, fat burners, vitamins, and pills you can take when trying to lose weight, build muscle, and get into shape. So, how do you know what ones are safe to use, and how to use them wisely? Here are some tips to help you use nutritional supplements wisely.


First, talk to your GP about what kind of supplements you want to use, and why. If you aren’t sure if you should be using nutritional supplements or not, ask them what they would advise. Multivitamins are a common supplement that is generally recommended for everyone to take because you probably aren’t getting all the vitamins and minerals your body needs in your daily diet. 
Next, once you have spoken to your GP, decide what types of supplements or fat burners you want to take and what brands. You should always read the labels thoroughly to find out what is in the products you buy, how often you should take them, and what they are supposed to do for you. 


If you are having trouble finding a product that does what you want, or that doesn’t contain a certain ingredient, such as something you are allergic to, you can talk to the company or store you are buying from to get some personal advice. 


Always use your products according to the directions. Some people seem to think that you can never have too much of a good thing, but this isn’t true. Only take the recommended dosage for best results. 


You should also carefully choose where you buy your supplements from. Choose a store or Web site that looks professional, and which is staffed by knowledgeable people who can answer your questions. 


Also, remember to maintain a healthy diet and get regular exercise and sunshine.

Welcome to Yes! My Health Matters

Thanks for stopping in on our blog. We hope to bring you the latest news on everything to do with your well-being. Whether it's general health, fitness, diet or gym that you are interested in, we have it covered. To begin with, something that all of us need in our life in order to survive: water!


Well, it is 2012, Happy New Year everyone. Now we move into that time of the year where resolutions are determined and we try ever so hard to stick to them and we start fighting to get back to our pre-holiday weight. Did you know that half of your body weight is water? Every cell, tissue and organ in your body needs water to function properly and your body uses water to temperature regulate and coat joints. You lose water in everyday functions such as going to the bathroom, sweating, even breathing.


We all drink water during and after exercise but do you know why it is so important? The simple answer is to avoid dehydration. Basically, a lack of sufficient liquid consumption results in feeling thirsty and light headed this leads to muscle fatigue, reduced coordination and muscle cramps. Being dehydrated during exercise compromises the body's ability to sweat which is the body's way of temperature regulating. In severe cases of dehydration heat exhaustion sets in which can lead to a potentially life-threatening condition known as heat stroke.


Average daily water consumption should be roughly 2-3 litres, add another litre for every hour spent exercising or outdoors and increase water consumption when pregnant, sick, have kidney or bladder problems, or are trying to lose weight. To know if you are consuming enough water, check the colour of your urine; light almost colourless urine means you are sufficiently hydrated, deeper yellow means you need more water in your diet.


Interestingly, staying hydrated doesn't just avoid health complications it can also help with weight loss. Studies show that drinking a glass of water before meals three times a day for 12 weeks increased weight loss by an additional 5 lbs compared to those who did not drink water.


Another less known benefit of staying hydrated affects pregnant woman and their fetus. Staying hydrated during pregnancy assists with liver and kidney function; it also helps the mother avoid constipation and increases her blood volume as her belly and fetus grow. Dehydration can lead to preterm labour or miscarriage. Once the baby is born the mother's hydration level helps produce sufficient amounts of breast milk.


For those of you who aren't big on water, don't worry, water is not the only way to stay hydrated. Fruit and vegetable juice are also excellent sources of hydration as well as herbal teas, soup, watermelon, tomato and sodas; caffeinated beverages also provide hydration but should be kept to a minimum consumption as they are also diuretics, causing you to go to the bathroom more often. Sport drinks are good for rehydrating after prolonged exercise because they also provide electrolytes and carbohydrates lost during exercise but if you find them too pricey or too sugary the home-made version is to mix juice and water and add a pinch of salt.