You’ve been dieting. You’ve been doing your cardio workouts. You’ve been good, but for some reason, you’re still not happy with the way you look. You’re at or near your target weight, but you still dont look like that picture of that guy on the wall at the gym.

Now you need to start your ultimate weight training exercises. The exercises that use weights, which target specific muscle groups, toning and building the muscle you have.

Be aware, however, this is not targeting specific fat spots on your body. Spot reduction doesn’t work. Dieting and aerobic exercise should have already reduced the amount of fat in your body. The goal here is to tone the muscles that are there. Here are some trouble areas you can target and the way to do it; safely and easily.

* Arms: Stand up straight with your feet about shoulder width apart. Grab something that weighs bout five pounds (a bag of flour in a shopping bag works well). Start with your arms above your head, weight (or bag of flour) behind your head and slowly lift up until your arms are straight up and down. This works your triceps and helps to get rid of that ‘granny flab’ between your elbow and shoulder.

* Butt and legs: Again, start with your feet slightly more than shoulder width apart. Keep your back straight and bend your knees until your thighs are parallel to the ground. Hold this position for a few seconds if you can and rise back up slowly.

This exercise works and tightens your butt and hamstring muscles (the muscles running down the back of your legs to your knees). If you continue the squat all the way down to the ground, you can target your quadriceps (the front of your thighs).

* Love handles: Now you’ve heard of crunches, sit ups, and a hundred other exercises for abdominal muscles. You’ve probably also heard that they are useless. They are; at least for losing weight.

The most effective exercise you can do for toning your abs is total body resistance training. Included in this is walking or running up hills, or some kinds of machines at a health club or gym.

The key to toning muscles is not heavy weights, but rather lower weight with a higher number of repetitions. It will do you more good to lift five or ten pounds 25 times than if you lifted 250 pounds once.

There are even programs out there that show you how to lift weights quickly to raise your heart rate and get some fat reduction as well as muscle toning. It is not easy, no matter what anyone tells you. Losing weight and shaping your body is possible, but you really need to be committed to a goal. Don’t give up! You CAN make it!

This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise.

Tags: Aerobic Exercise, Body Resistance, Cardio Workouts, Crunches Sit Ups, Exercise Works, Exercises For Abdominal Muscles, Flab, Flour, Healthy Diet, Losing Weight, Muscle Groups, Quadriceps, Resistance Training, Shopping Bag, Shoulder Width, Target Weight, Thighs, Triceps, Trouble Areas, Ups, Weight Training Exercises —

When you are trying to lose weight, you should keep a written log of your achievements. A printable weight loss journal is an excellent medium to stock you motivated. Too many people set themselves up for failure when they embark on a diet.

Aboriginal, cleverly by saying you are on a diet you can begin to feel hungry. I know the days I crave chocolate the most are the corresponding ones that I start my diet on. Secondly, most of us would like to lose some weight. It would make a lot more sense if we in fact wrote down exactly how much we would like to weigh on a specific future date. By setting a definite goal, we can measure our progress via our printable weight loss journal.

So what information should this journal contain? You should write in your goal weight and your goal date at the best. Then have an entry for each day and note down everything related to your weight loss journey. Whence you will want to keep track of what you ate and how much and style of exercise you took. I believe it is useful to also make a comment on your spirit. This will help you to pinpoint any danger times i. e. if you always fall off the diet wagon after work on a Thursday as you head out for drinks, then perhaps you could arrange to meet a friend at the cinema instead.

I dont believe it is helpful to keep a daily record of how most weight you are losing or gaining. Why? Your weight will fluctuate. At certain times of the month, you are genetically predisposed to retaining water so why depress yourself by recording weight gain. Also weighing yourself every day can lead to an obsession, we want to avoid that.

Gradual weight loss is the key to maintaining your new figure. Slowly buildup the amount of exercise you do is also a good idea. We have all been on diets where we promised to do twenty sit ups a day or ride a bike for an one’s move etc. We set impossible goals and then lose motivation when we dont achieve them.

Start with five sit – ups five times a week and gradually increase it to twenty a day. Instead of picking an exercise designed to lose weight, pick big you enjoy doing. Unimpaired exercise is good and if you enjoy it, you are more likely to carry it out. Try and vary your routine as boredom is the reason why highly people quit.

You may find that you occasionally slip off the diet wagon. Dont despair and dont give up. A branch of chocolate cake is not the end of the world. Dont be tempted to cut breakfast or another main meal to make up for the extra calories. This will only result in you feeling hungry and leave you more likely to at-home eat again. Keep using your printable weight loss journal and you will soon reach your goal.

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Tags: Calories, Chocolate, Cinema, Daily Record, Definite Goal, Diet, Drinks, Exercise, Failure, Goal Weight, Gradual Weight Loss, Healthy Diet, Impossible Goals, Losing Weight, Motivation, Obsession, Retaining Water, Sit Ups, Ups, Weight Gain, Weight Loss Journal, Weight Loss Journey —

Sure, conditions such as lymphoma, the cancer in the lymph system, can be depressing. This is because you have to undergo painful treatment options such as chemotherapy and radiation in order to get better. Aside from that, you will have to spend money for hospitalization, continues medication and regular check ups.

All these are the common problems people with illnesses and their families have to deal with. It’s painful and stressful but then, there’s no gain when you sulk into self pity and depression. Those negative feelings will only make you feel bad instead of helping your recovery.

The way to recovery and healing

Experts say that the most common issues that people who are suffering from lymphoma deal with would include the side-effects of lymphoma treatment, the total cure and possible relapse as well as fertility issuesboth in men and womenafter cancer treatment is over or while it is still being administered.

These issues might be hard to deal with but experts suggest that these could be handled so much better if one tries to see the brighter side of the situation. If one is able to see the good after surviving the condition, then living with lymphoma would be so much easier.

If you are one of those who would want to get started on recovery of the soul and the body after a lymphoma treatment, the first thing that you need to set your mind into it. If your mindset is that you would want to get started on recovery and stick with it until you are successful, you will be inspired to aim for that goal. Setting your mind into something will help you look forward to the results of what you are aiming for. For people, who have just survived lymphoma, to have a proper mindset, he or she clear their minds from negative thoughts. Once a clear mind id achieve, that person would be more enthusiastic when it comes to recovery.

The next best thing is to start over again. This time, there should be no pressure in the recovery and this can be done if you would start accomplishing small and simple tasks. If you start, you would be able to recover fast enough without having constant worries of relapse hanging over your head.

Another thing that can help you pave the way for recovery and healing is when your get started learning new things. Patients who have just recovered from terminal illnesses such as lymphoma are encouraged to start anew so they would be able to face the life ahead of them. Patients are asked to spend some time in acquiring new skills that can help them achieve the goals they have set for themselves.

Experts agree that having the concept for recovery is a very important factor for people who are trying their best to live with lymphoma. Acceptance when it comes to the things that one and could not do will also help the faster recovery not only of the body but also of the mind and the soul.

Tags: Brighter Side, Cancer Treatment, cancer;, Check Ups, Chemotherapy, depression;, Fertility, Hospitalization, Illnesses, Lymph System, Lymphoma, Lymphoma Cancer, lymphoma deal, Lymphoma Treatment, Medication, Negative Feelings, Negative Thoughts, Proper Mindset, Radiation, Relapse, Self Pity, Treatment Options, Ups, womenafter cancer —

Are you currently having a strained relationship? Is it getting more and more difficult as each day passes? Maybe you and your partner need spiritual awakening. What does it do? How do you submit yourselves to a spiritual awakening? Will this help rekindle the old flame of the relationship?

If you are going through this tough chapter of your marriage life, divorce or split ups is not always the solution. Perhaps, both of you need to take a hard, long look on what you have been doing for the past years.

Psychologist for clarifying emotions

Undergoing spiritual awakening can help a lot in restoring the old relationship like you were in the first stage of your marriage life. But before considering that step, couples that have rocky relationship can opt consulting a psychologist or a marriage counselor first. This is a must so to ensure that there was not any psychotic episode that is happening between them. It is also a good way for both parties to understand better what their relationship is going through.

Spiritual counselor for spiritual awakening

Since a psychologist handles on the emotional sides of the couple, it is not enough to help straighten out the trouble that the couple is going through. It is at this point that you need to have a separate consultation with a spiritual, mystic or psychic counselor. A psychologist will help the couple to clarify their thought processes and emotions but when it comes to paranormal and spiritual awakening, they would need a spiritual counselor, a psychic, or a mystic.

The counsel that these professionals will bring to the couple will help dig the better bead in determining the spiritual shortcomings of a person which is one of the factors that cause the strain to their relationship. The spiritual counselor can do things that will help bring out the inner experience that the person has gone through in the past and if the experience is causing the current rift with their partner.

A spiritual counselor, a mystic, or a psychic also has a special power that clarifies the unresolved issues that arose from their previous lives, divine awakening, or communication from someone from another dimension. It will not only help the person to understand better the experience that they were going through but will help to understand and accept what was happening to their partner.

By understanding and accepting, it means that there is a divine awakening happening between them, which are better because it would be a big help for the couple to save the relationship than to get it completely crushed. If the couple would face their spiritual shortcomings together, it would be easier for them to be closer and this time with more sincerity and meaning.

It is important though to remember that when the couple wants this spiritual awakening, there will be changes in their environment. This is because when one wants a spiritual change, they are resolving to be a better person. And by being a better person, it means they will start giving more time for meditations and reflections and lesser time for other worldly activities.

Tags: Consultation, counsel, Counselor, Couples, Emotional Sides, Emotions, Inner Experience, Marriage, Marriage Counselor, Marriage Divorce, Marriage Life, Old Flame, Psychic Counselor, Psychologist, Psychotic Episode, Rocky Relationship, Shortcomings, Spiritual Awakening, Spiritual Counselor, Strained Relationship, Thought Processes, Ups —