The 6 Steps to Fitness Success for Beginners: Part I

Two of the more dreaded post-holiday tasks are assembling new electronics and planning your New Year’s resolution workouts - especially when you have no instruction booklet for the latter.

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses.

According to Tim Irvine, President of Totum Life Science, “First and foremost we need to identify what works and does not work mechanically for an individual. We do this from an injury prevention standpoint and also to determine what the limitations are for an individual. Much more appropriate programs can be set from this information.” If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven’t exercised in months (or years), don’t begin an advanced training program. Start with a conservative beginner program. Your belly wasn’t built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for the two super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. As Dr. Eric Serrano says about his weight loss patients, “Patients respond better when they report to a person instead of a machine. No one wants to disappoint a real person.”

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don’t over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don’t eat foods with added sugar, high-fructose corn syrup, or fruit syrup,” says Elizabeth Ward, MS, RD. Log your nutritional intake on www.Fitday.com. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your New Year’s resolutions. Make this year’s fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat this year is with my Turbulence Training workouts - the choice of fitness professionals.

Craig Ballantyne trains athletes and executives in Toronto, and writes for Men’s Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including “The Ultimate Bodyweight Workout”) are featured on his website Turbulence Training

Each pound of fat is made up of about 3,500 calories. Eating just 50 calories less than you need each day and you’ll lose 5lb in a year without really trying. And if you move just a little bit more each day (50 calories worth of exercise is not hard for anyone to fit in) another 5lbs will disappear.

Each of the following will save or use at least 50 calories (and often a lot more)! Of course if your weight is slowly creeping up with your current habits these changes may just stop the weight gain in its tracks - but they will still mean that you weigh 10lbs less than you would have done had you made no changes. Remember and check with your doctor before you start any diet or exercise program.

10 easy ways to eat less

1. Stop putting butter, margarine or mayonnaise on your sandwiches.
2. Measure just one tablespoon of dressing on your salad and toss instead of pouring on liberally.
3. Choose the child’s meal when you eat fast food.
4. Drink water or herbal tea instead of alcohol, sugary drinks or juice.
5. Get used to no-fat skimmed milk in your coffee and on your cereal.
6. Trim the fat from all meat and avoid eating the skin on poultry.
7. Have a slice of pizza with salad instead of the whole pizza.
8. Have a single chocolate after dinner instead of dessert.
9. Give up baking and buying pastry, cakes and cookies.
10. Reduce your portion sizes by just 10% - you won’t even notice and it will save a whopping amount of calories.

10 easy ways to move more

1. Walk for 10 extra minutes a day.
2. Go window shopping in your lunch hour.
3. Climb stairs (or use a step) for just 7 minutes - you don’t even have to do it all at once.
4. Clean and tidy your home for 15 minutes every day.
5. Do 15 minutes stretching or yoga every morning.
6. Have a swim.
7. Play a ball game with your kids for 10 minutes.
8. Get a dog.
9. Go dancing.
10. Do some strength-building exercises during the commercial breaks on TV.

Copyright 2005, Janice Elizabeth Small

Janice Elizabeth is a weight loss coach, slimming club owner and author of “The Diet Exit Plan”, an 8 week coaching program for automatic permanent weight loss. Get her FREE 15 page report “How to lose weight without dieting - 7 secrets the diet industry doesn’t want you to know” at http://www.SimplySlimming.com TODAY!

Getting cancer is very common nowadays. It may be a loved one, a relative or your next door neighbour, who has got cancer and is now desperately trying to find a cancer cure. Finding a cure when one is already diagnosed with cancer is definitely more difficult and nerve wrenching than adopting good cancer prevention habits in the first place. Learning how to prevent cancer is a must for everyone because cancer does not discriminate - anyone can get it.

To treat and prevent cancer, new ideas are being thrown out there everyday, but all of them are based on living a healthy lifestyle. Going on a detox diet is a newer form of cancer prevention that has really taken off.

Preventing cancer is possible if you keep your body healthy and free of toxins. Eating healthily is always advisable no matter what disease you are fighting. The reason for this is that healthy foods contain vitamins and have properties that make your body function better. A body that functions properly and at an efficient level stays healthier. That brings us to exercise. Exercise helps your body to burn fat and keeps your muscles toned. It also helps your heart and lungs work better which allows your blood to flow better and keeps waste moving through your body properly. Keeping a healthy lifestyle prepares your body to be healthy.

A detox diet helps your body organs to work at its optimal level and without obstruction. It helps help to remove toxins from your body and remove waste more efficiently. A detox program usually involves lots of fiber and water, and giving your body organs a break. Fiber helps your body to remove waste, which frees up your system to digest food better. This in return gives you more energy. Water has an overall effect on your energy levels and how your body functions. Instead of letting waste build up and causing loads of problems, the detox diet rids your body of waste that frees up your colon. In a nutshell, the detox diet lets your colon get back to work and for your colon to work optimally once again. A colon that is not working can only result in cancer.

Because all the causes of cancer are unknown, but just taking the time to become healthier in cancer prevention can do a lot for your health and future outlook.

Sandra Kim Leong posts information on colon cleansing, liver cleansing, kidney cleansing, detox diet , juice fasting and alcohol detox on her site. For updates and more articles, please visit www.Detox-Cleansing.com.

Surgical castration by orchidectomy

Surgical castration is the simplest and cheapest way to treat metastatic prostate cancer. The obvious disadvantage is the psychological effect of the loss of the testicles.

LHRH-analogues

LHRH-analogues and oestrogen achieve a “medical castration” by stopping the testicular production of testosterone. LHRH-analogues are injections that have to be given monthly or three monthly for the rest of the patient’s life. They are effective but very expensive.

Oestrogen

Oestrogen can be taken orally on a daily basis. It has a high incidence of thrombotic complications such as stroke and myocardial infarction.

Anti-androgens

Anti-androgens oppose the action of testosterone by blocking the androgen receptors. The incidence of erectile dysfunction is less than with surgical or medical orchidectomy because testosterone levels are maintained in the bloodstream. Anti-androgens alone are probably not adequate treatment for metastatic disease. Total androgen blockade by a combination of steroidal anti-androgens and LHRH-analogues or orchidectomy has not been shown to be better than LHRH-analogues or orchidectomy alone. However, non-steroidal anti-androgens yields slightly better results than castration alone.

Locally advanced disease without metastases.

The overall results of treatment of patients with disease beyond the prostate are not good. Some patients with early disease beyond the prostatic capsule, and no evidence of metastases, benefit from radical treatment. The most widely used treatment regimens consist of a combination of radiotherapy and hormonal treatment.

Treatment options for locally advanced and metastatic disease.

Early hormonal treatment

Watchful waiting with hormonal treatment once symptoms develop

Disease that has spread to the seminal vesicles and beyond is not real curable.

Prostate cancer is dependent on the male hormone testosterone. 80% of patients will respond to hormonal treatment that deprives the tumor of testosterone. This response usually involves the shrinkage of metastases and symptomatic improvement for the patient. The response to hormonal treatment is not a cure but can last for many years in some patients. The average duration of response is 2 years. Most cancers eventually escape hormonal manipulation. This is referred to as hormone independent disease and is usually followed by death within a few months.

Controversy exists regarding the timing of hormonal treatment. Most studies indicate a survival benefit for early rather than late hormonal maneuver. Testosterone deprivation has side effects like erectile dysfunction, breast enlargement and osteoporosis. The earlier hormonal treatment is instituted the greater the chance of complications. Once again treatment has to be individualized to the needs of the specific patient.

With our next information - we will inform you about the “Staging and grading of prostate cancer” - so you should have a look on this site in the next 2 weeks! If you have any question sends us your e-mail.

Fritz Frei make it easy to check out the important details about the diagnoses and test’s of the Male - Prostate-Cancer. To receive more information’s about all cancer -questions - Links and last research NEW’s - visit the http://www.cancer-info.info

Keep yourself abreast of facts about lung cancer, as the statistics of affliction are staggering and in most cases, lung cancer can even be prevented. Cancer, the dreaded disease, is a malady marked by the uncontrolled growth of abnormal cells, which rapidly destroy healthy tissue. Although changes in the lung begin almost immediately upon exposure to carcinogens, lung cancer takes years to develop.

In fact, Mesothelioma research news states that the period of the onset of Mesothelioma cancer could be from 10 to 60 years from the time of exposure to asbestos.

What Do We Know About Lung Cancer So Far?

Lung cancer facts indicate that most people afflicted with the disease are those over fifty who have been smoking for a long period. Research news points out that the symptoms of lung cancer are dependant on several factors, including the location of the tumor in the lung. A chronic cough, repeated lung infections, wheezing, chest pain - any or all of these may be indicative of lung cancer.

Cigarette smoke, with its high concentration of carcinogens, inhaled by both smokers and nonsmokers is the leading cause of lung cancer. Facts about environmental exposure to Radon compounded with smoking increases the risk of lung cancer. Another principal cause of lung cancer is occupational exposure to carcinogens like asbestos, which has been documented in many Mesothelioma lung cancer cases.

Treatment of lung cancer is currently limited in its efficacy. Different types of carcinomas involve different regions of the lung, giving rise to different symptoms, and requiring different lines of treatment.

Lung cancer treatment is also different in cases where cancer cells spread from other organs to the lungs. Apart from surgery, radiation therapy and chemotherapy in cancer treatment, oncogene research results are positive in their efforts to find drugs that “turn off” the abnormal genes, ending cancer growth.

Lung cancer statistics are in your hands - Do something about it.

Holding your hand in your hour of need, Jon Butt is the publisher of The Mesothelioma Guide, a free resource of Mesothelioma support, advice and legal help along with alternative remedies, natural supplements and more. From mesothelioma treatments to clinics, specialist doctors to hospitals, we help you and your family cope with life by supplying the facts that you need.