Beginners Exercise Program For Weight Loss

Losing weight can be a daunting task. Where do you start? Basically you must burn more calories in a day than you consume. Therefore a good diet is important, combined with the right exercise program. I will guide you through things to consider when starting a beginners exercise program for weight loss, and explain the different types of exercises you need. The first thing you need to do if you have not exercised for a long time, are coming back from a medical condition or if you are over weight, is to see your medical practitioner and get a check up. That way you can begin an exercise program with confidence.

The second thing you need to do is sit down and determine what your goals are. Do you want to shed a certain amount of weight by a certain date, do you want to fit into a favorite pair of jeans, or do you just want to look and feel great? Write down your goals as these will be a motivating force as you begin your exercise program. Try to make them quantifiable, so that you can measure your results and determine if you have met your goal. Goals will keep you focused. When you are feeling tired and don’t want to train, just look at what you have written down as your goals and you should get inspiration to keep going. Some people tell their families or friends what their goals are so they feel obliged to keep to their word. Some begin an exercise program for weight loss with others, so it is harder to make excuses not to train.

What sort of exercises are best to lose weight for a beginner?

When starting a weight loss exercise program for beginners, you need to assess your fitness level and start exercises based on your fitness level. One way to do this is to get a personal trainer, start a gym membership and get a professional to guide you, or you could start out on your own, starting out slowly and assess yourself. If you are struggling or you are getting sore easily, back off. If you feel you can go harder, you can pick up the intensity.

The best way to begin any weight loss exercise program is to start walking. Walking is great as you are using your own body weight as resistance. You are working your cardiovascular system and your muscles without putting too much stress on your body. Also walking is quite enjoyable. As your general fitness increases you need to focus on three types of exercise. Cardio conditioning, strength conditioning and flexibility.

Cardio exercise for beginners includes any exercise that gets your heart rate up for a prolonged period of time such as 30 minutes. To lose weight, research has found that 30 minutes a day is necessary, combined with a good diet. Start interval training and you can accelerate weight loss. Strength training involves resistance exercise, requiring your muscles to work against the resistance. You burn fat while working out and also as your body recovers from the stress placed on it. Therefore you burn fat over a longer period of time. Finally, flexibility exercises are important to keep your body agile and prevent injuries while exercising.

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Best Fat Burning Exercises and Workouts

The debate

Some say low intensity exercise is best to burn fat, while others say that high intensity exercise is the best! Both camps are very passionate about their views and argue strongly they are right. Who is right? I will show you, and explain why.

You need to ask the right Question – Burn Fat or Lose Weight?

Do you want to burn fat or lose weight? There is a difference. A big difference. If you want to burn fat, then low intensity exercise has been proven conclusively to burn a higher percentage of fat than high intensity exercise. But if you want to lose weight,

Why Does Low to Mid-Intensity Exercises Burn More Fat?

The best fat burning exercises are low to medium intensity exercises that use fat as a fuel source to power your muscles. These are aerobic exercises which primarily use oxygen and fat for energy. High intensity exercise is called anaerobic exercise where carbohydrate is the preferred fuel source. Fat is harder to access quickly by the body, compared to carbohydrate, so fat is not efficiently burned during intense efforts.

High intensity workouts use glycogen (carbohydrate) as a fuel source. Carbohydrate is stored in the muscles and liver and is the first fuel source called on by the body for intense efforts. However, there is not a large quantity of the glycogen fuel source, and if the intensity of the exercise is continued, the stores are run down quickly. A byproduct called lactic acid is produced. Lactic acid causes the burning feeling in your muscles when you push yourself too hard and for too long.

Why Is High Intensity Exercise Better For Weight Loss?

High intensity exercise burns more calories. A calorie is a measure of energy. If you burn more calories in a day than you consume, you lose weight. It is as simple as that. High intensity exercise over a given period burns more calories than low intensity exercise. You may burn a lower percentage of fat, but you burn more calories, and will lose more weight as a result.

High intensity training will also increase your metabolism, resulting in fat stores being broken down after exercise has stopped to replenish the carbohydrate stores in the muscles. Therefore you are burning fat even after you stop exercising.

New Research Shows How to Lose Weight 3 Times faster

A recent study conducted by the University of New South Wales on 45 overweight people, concluded that high intensity interval training promotes weight loss up to three times faster than plain aerobic training. The research also showed that you only need to exercise for half the amount of time! For the full details of the study and the interval training workout program, refer to the link below.

What are the best exercises to burn fat?

So now we have the theory out of the way, what is the best exercise to burn fat? Well, it must allow you to workout within the low to mid-range intensity level without fluctuating too much. You must also be able to easily monitor your heart rate so you can control your effort and stay within your optimal fat burning heart rate range. These are some of the best exercises to achieve these objectives:

  • Exercise bike
  • Road cycling
  • Treadmill
  • Walking
  • Steps
  • Swimming

The indoor exercise workouts are great as you can do them in a controlled environment. You don’t need to worry about the weather, what others are doing, or being held up at traffic lights. It is also so much easier to determine your heart rate, if you don’t have a heart rate monitor.

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How to Audition As Carol, a Bridesmaid With Something to Say

Finding a good monologue can be a task. Use this monologue as an audition piece, as a way to practice acting on a regular basis, and as an instrument to add to your arsenal of tools used by actors. Play the role of Carol. She is a character that isn’t afraid to explore marriage and relationships.

The setting is a wedding reception. Carol, a bridesmaid, awkwardly holds a glass of champagne.

CAROL

I’m not much of a public speaker. But for Karen and Brian I’d do anything. So I searched for a marriage joke to share on this occasion. Here it goes… What’s the difference between a prostitute, a mistress and a wife? The prostitute says, «Give it to me, Tiger!» The mistress says, «Let’s do it again darling.» And the wife says, «Peach. We should paint the ceiling peach.» Not very funny, huh? Marriage jokes, when you stop to think about them, are really quite sad. I’ve been married for five years. I also have a two-year-old son. My parents are divorced. My husband’s parents are divorced. Most of my friends come from broken homes. And most of them are on their second marriages. I don’t mean to be a downer on this happy day but I want to understand it. Oh I’ve heard all the reasons why people split up. «We grew apart.» «We married too young, too soon, too whatever.»

Everyone always says that they won’t make the same mistakes twice. That they’ll start their new relationship out right. But if these people put the energy it takes to start a new relationship back into their marriage, maybe divorce wouldn’t be the answer. In a society where instant gratification takes too long, people are obsessed with feeling good right NOW. And so they make stupid choices. I will never be unfaithful to my husband. Not simply because he is the love of my life. But because I don’t want to be someone who cheats on their spouse. So when the best man came on to me at the rehearsal dinner, he wasn’t flattering me. He was attacking my husband. Assaulting my son. I don’t get excited by this type of behavior. I get territorial.

How could I ever find this predator appealing? He’s obviously incredibly self-absorbed to make such a move. Imagine the needs of this man when the passion wears off. Yikes. I don’t care how good looking he is. Or even that I was mad at my husband last night. It’s not about that. (smiling) A woman marries a man expecting he will change but he doesn’t. A man marries a woman expecting that she won’t change and she does. But is that grounds for divorce? No. I’m sure this isn’t what you were expecting as a wedding toast but I take matrimony seriously. Signing your license as a witness is a big deal to me. I love you guys. Do it right. (slipping back to joke mode) An older couple attends a class to improve their memories. They learn that the trick is to write things down. Late one night, the woman decides she’d like a bowl of ice cream. «I’ll get it,» the husband offers. Vanilla,» she says, «with chocolate sauce.» «Got it,» he replies. «You’d better write it down,» she warns. «No, I’ll remember,» he says. «Oh and I want nuts.» «Vanilla with chocolate sauce and nuts,» he repeats.

«You’d better write it down,» she says. «No. I’ll remember.» «Oh and a glass of water,» she adds. «Vanilla with chocolate sauce and nuts and a glass of water.» «Write it down.» «No, no I’ll remember.» A little while later he returns with a beautiful omelet and a glass of orange juice. «See I told you to write it down,» she tells him. «You forgot the toast.» Now that’s a marriage joke. (raising her glass) To Karen and Brian. May your marriage be one of forgotten toast.

(She takes a sip of Champaign and smiles.)

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4-2-5 Defense – Five Reasons to Use It

Why is the 4-2-5 Defense becoming more popular? It offers versatility, varied fronts, making it hard for the quarterback to get accurate reads. The 4-2-5 Defense also has been proven to be effective against the spread offense. This article will focus on five reasons to consider using the 4 2 5 Defense.

*First Reason*

The ability to keep things simple, the 4-2-5 uses a basic four man front that allows for multiple defensive plays that are difficult for the offense to read. The simplicity of this defense doesn’t depend on a strong Mike linebacker or outside linebackers, instead the 4-2-5 defense relies more on the strong safety, weak safety and two inside linebackers.

* Second Reason*

Relying more on the strong safety, weak safety and two inside linebackers the defense is more versatile and able to adjust to the formations and or motions shown by the offense.

* Third Reason*

Using a five man secondary makes it easier to disguise the defense. With five men in the secondary, the defense can make it appear to have eight to nine men in the box, making it more difficult for the quarterback to get an accurate pre snap read.

*Fourth Reason*

A five man secondary puts more speed on the field. With more and more teams running the spread offense the defense needs to answer with sped and the 4 2 5 defense supplies the needed speed.

*Fifth Reason*

Whether a zone or man to man coverage is called the 4-2-5 can keep the offense off balance. Using the base front, the D can put more men in blitzing position or appear to be blitzing, making it more difficult for the offense read the defense.

In conclusion, if you are thinking of changing defenses, the 4-2-5 brings more speed and versatility to the field and has been effective against the spread.

There are several 4-2-5 coaching videos that can show you why to use the 4 2 5 defense.

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Must-Know Bayern Munich Facts for Readers

FC Bayern Munich is one of the most celebrity football clubs in the world. The club, which is popularly known as FC Bayern or even called FCB, competes in the top-tier of German football system, commonly known as Bundesliga. Without any shade of doubt, Bayern Munich has been the most consistent performer in Bundesliga. They are the most successful entity in Bundesliga. The article is intended to share some amazing Bayern Munich facts with the readers.

Bayern Munich – Story of Success

The club has climbed to the crest of success since its establishment back in 1900. Franz John along with eleven players took the leading role to set up the club. It was in 1932 when the Bavarian side claimed their first national champions title. The club kissed their greatest success in the 1970s. Bayern won the European title in 1974 and successfully defended the same in the next two seasons under great captaincy of Franz Beckenbauer who is considered one of the greatest players football has ever produced.

Among the Bundesliga clubs, Bayern has marched their way to the finals of the UEFA Champions League for the maximum number of times. The club has been the most dominant one in Bundesliga. Though the club was not a part of Bundesliga during its inception, it has won the Bundesliga title for the highest number of time. The club has wrapped up UEFA Cup, FIFA Club World Cup, UEFA Super Cup, European Cup Winners Cup and also International Cups.

In a word, the club has earned respect and popularity on strength of its success both on national and international level. They have produced several football legends. Several Bayern Munich players were in the World Cup winning German team in 2014.

Bayern Munich – Rich in Resources

Bayern Munich is rich in resources both in terms of money and talent. As per the latest reports, the club is one of the wealthiest entities in the world of football. The club attracts both fresh and experienced footballers from all over the globe. They also nourish the young prospects at their own academy. The club has been managed by a number of brilliant coaches and is currently under the stewardship of Carlo Ancelotti.

Rivalry & Jersey

Bayern Munich and Borussia Dortmund have become arch rivals since mid of 1990s. Their rivalry has become more infamous as Bayern has been alleged of attracting the star players from Borussia Dortmund in order to maintain their monopoly in Bundesliga. The club’s boys play in ‘red and white’ jersey. A ‘white and blue’ flag is the crest of Bayern.

Stadium & Members

The club has its home ground at the Allianz Arena. Olympiastadion used to be their home ground for 33 long years. Being popular internationally, the club has fans and followers all over the world.

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How Proper Eye Care Can Help Save You Money

Saving money is on everyone’s mind in these uncertain economic times. There are various areas where small changes can mean real savings ­­– carpooling to work, bringing a bagged lunch and a brewed cup of coffee from home as opposed to going out. But when saving a few dollars comes at the expense of your health, the long-term risks far exceed any short-term benefits. This is the case with contact lenses.

Although wearing your contact lenses for longer than your prescription allows may seem like an easy way to save some money, it can have detrimental effects on ocular health.

Contact lenses are a medical device and should be treated as such, in accordance with the recommendations of your eye care practitioner. Wearing contact lenses for too long can lead to abnormal blood vessel growth on the cornea; epithelial microcysts; thinning of the cornea; and reduced corneal sensitivity.

Eye problems caused by contact lens overwear are generally due to a decrease in oxygen transmitted to the eye. Oxygen is essential to the health of the cornea. When the eye is not absorbing enough oxygen through the contact lens, hypoxic conditions ensue. Hypoxia can lead to serious infections, including microbial keratitis, a painful and potentially sight-threatening corneal infection.

Eye infections and other problems that arise from improper contact lens care can be very costly – medical expenses and lost days of work, not to mention the inconvenience and impact on quality of life of vision problems. In 1990, researchers estimated that the cost of blindness and visual impairment to the federal budget of the United States was approximately $4 billion.

Risks and best practices

Contact lenses have been around for more than 100 years and though significant advances have been made in that time, the risks and side effects associated with wear remain a reality.

A contact lens is a foreign object to the eye. If the lens does not fit properly or is not properly cared for, it can adversely affect vision and the eye itself.

The most common problems associated with contact lens wear are excess tearing, itching or burning, dryness, sensitivity to light, and distorted vision. All of these symptoms can be worsened by improper lens care, which includes wearing lenses too long.

On occasion, a contact lens wearer will wear their lenses until their vision becomes blurred or distorted, and may not realize that this behavior can cause permanent, irreversible damage to the cornea, the front covering of the eye which provides about two-thirds of the eye’s focusing power.

When contact lens wearers disregard their cleaning and lens replacement schedules, the ability of their contact lens to transmit oxygen to the cornea decreases, and deposits build up on the lens surface and within the lens material itself.

The continued wear of lenses with protein deposits can lead to infections, giant papillary conjunctivitis, and potentially serious long-term hypoxic changes such as myopia creep, corneal thinning, and chronic low-grade corneal edema.

Cutting corners with contact lens care can result in temporary, and in some cases, permanent eye damage. However, contact lens wearers who properly maintain and care for their lenses are benefited greatly by it.

Although there are several types of contact lenses that are approved for continuous wear for up to 30 days, this schedule is not appropriate for everyone. Wearing lenses at night reduces the amount of oxygen that is transmitted to the cornea. This reduction in oxygen absorption can damage the surface of the cornea, allowing germs and bacteria to grow more rapidly.

Every person’s eyes are different and respond differently to contact lenses. It is important to discuss a schedule that best suits your individual needs with your eye care practitioner.

For more information regarding contact lenses and eye care, visit Contact Lens King [http://www.contactlensking.com/index.aspx]

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My Local Victim of the Titanic Disaster

Alfred Allsop was a victim of the Titanic disaster who was a native of my region. He was an electrical engineer, and as such he helped to keep the lights on for as long as possible while the passengers located the lifeboats, the consequence of which he went down with the ship and his body was never recovered. This is my small tribute to him.

Alfred Samuel Allsop was born in 1876, at 96 Brunswick Street, Chorlton-on-Medlock, Manchester. He was the youngest of four sons in a family of ten children to George Foster Allsop, a travelling salesman, and his wife, Elizabeth (formerly Walker), the daughter of an Irish teacher. They married in 1860 at Manchester Cathedral, where most of their children were christened. One of Alfred’s sisters had died before he was born. By 1891 the family had moved to 29 Broughton Lane, Lower Broughton, Salford, and Alfred was well known in the district. He became interested in the power of electricity at an early age, spending much of his time riding on the electric tram cars in Manchester and he was a regular visitor at the Salford power station in Bloom Street, which supplied the bulk of traction supply for central Manchester, plus lighting and power demand.

When he was fifteen he began an apprenticeship with H H Hall and Company of Liverpool, who was pioneering the use of ships telephones, followed by employment with Campbell and Isherwood of Bootle, where he worked in the development of electrical switchboards. This was followed by short spells at the Hame Electric Company and the Northern Electric Company, both of Liverpool. He left Manchester to take up an appointment on the Baltic, and joined the White Star Line in August 1904 as assistant electrician aboard the Celtic II. He later served on the Majestic and Oceanic, in which it is said he crossed the Atlantic about a hundred times before joining the Titanic.

He had an inventive mind, and it was he who developed an idea for a multi-clutched lifeboat winch powered by an electric motor, which would allow fully laden lifeboats to be lifted from a ship straight into the water. This invention became ‘The Allsop Electric Lifeboat Crane’, but he did not see his device go into production. When the White Star Line moved their headquarters to Southampton he moved to that town. He was one of the transfer crew which brought the Titanic to Southampton on 2 April, where he signed-on as second electrician.

The RMS Titanic was a British registered four-funnelled ocean liner built for the Trans-Atlantic passenger and mail service between Southampton and New York. Constructed at the Harland and Wolff shipyard in Belfast, to have sailed on ‘The voyage of the century’ aboard the Titanic, the world’s largest and most luxurious vessel afloat at that time, was like being one of the first people to fly on Concorde. It was described at the time as ‘a floating palace’ – Mayfair and Bel Air on water! People from all walks of life began embarking on the Titanic at Southampton on 10 April 1912, for what was to be the trip of a lifetime on the ship’s maiden voyage across the north Atlantic; many were looking forward to starting new lives in the United States.

However, just before midnight on Sunday, 14 April 1912, it began to send out signals of distress stating: ‘We have struck an ice berg.’ The ship had been steaming at a speed other crews would have envied at that time, when it collided with an enormous iceberg which stripped off her bilge under the waterline for more than a hundred yards, opened up five of the front compartments and flooded the coal bunker servicing one of the boilers. She sank about three hours later. There were sixteen lifeboats and four collapsible dinghies, which were insufficient, as a consequence of which two out of every three of the 2,200 people on board perished.

Alfred was doing the last shift of the day from ten until one minute to twelve, so he was on duty in the generator room when the Titanic hit the iceberg. However, he remained at his post when all was lost, helping to keep the lights burning to aid the passengers to get to the lifeboats. It was estimated that the ship’s power would last no more than an hour, yet Alfred and his colleagues kept the power on for two hours and forty minutes, and the lights stayed on until a few minutes before the ship sank. Without their self-sacrifice power would have been lost and the death toll would have been considerably higher.

The CS Carpathia was in the region, and on receiving a distress signal it immediately set a course towards the disaster area. After working through dangerous ice fields it arrived at the scene at four o’clock in the morning of 15 April. Some people, mostly woman and children, had escaped from the ship in lifeboats and the Carpathia saved over seven hundred people. A Carpathia spokesman reported the scene as they arrived at the area where the Titanic went down: ‘The Sea was dotted with bodies as far as one could see, and the decks were covered with them. Everybody had on a lifebelt and bodies floated very high in the water in spite of the sodden clothes and things in pockets. Apparently the people had lots of time and discipline must have been splendid, for some had on their pyjamas, two and three shirts, two pairs of pants, two vests, two jackets and an overcoat. In some pockets a quantity of meat and biscuits were found, while in the pockets of most of the crew quite a lot of tobacco and matches besides keys to the various lockers and stateroom doors were found. On this day we buried fifteen bodies some of them very badly smashed and bruised.’

The Mackay-Bennett searched the disaster area a few days later and buried 116 bodies at sea, and the ship arrived back in Nova Scotia with 190 bodies on board. Some victims were buried in two separate mass graves, while others were claimed by their families and transported home.

Alfred’s body was never recovered, however, he is named on the Liverpool Titanic and Engineers memorial, and there is a brass memorial plaque at St Faith’s Church in Great Crosby, which is dedicated: ‘to the memory of the Chief Engineer and his Engine Room staff.’ He is named on the Southampton Engineers Memorial in East Park, on the Glasgow Institute of Marine Engineers memorial and on the Institute of Marine Engineers memorial in London.

He is believed to have married a woman named Hilda not long before he died, and they are said to have had a child named Philip Alfred. This comes from the fact that in 1914, a woman stating her name to be Hilda claimed from the Titanic Relief Fund and was granted one pound: ‘for expenses due to the illness of her little boy.’ However, there is no registration listing for any marriage for Alfred, and there is no birth registration for his son. No wife and son have ever been traced.

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Betfair Football Trading Strategies

Football, or Soccer, is the most popular sport on the planet and there are many people making money from it on Betfair every weekend.

Trading on this market is a lot different from what some might call traditional trading. You can’t just watch weight of money or trends to know when to get in and out of the market. Odds on football matches react to events on the pitch and can react massively. A goal or a red card will cause massive swings, so it’s important to make sure you are on the right side of this.

One such strategy to ensure you are on the right side of such swings is to Lay the Draw result. In a match between two even teams the draw odds will rise massively once a goal goes in. For example, in a recent match between Arsenal and Manchester United, the lay odds for a draw were 3.5. Manchester United took the lead in the 30th minute and these odds were now available to be backed at 5.1! A truly massive swing that would have made a lot of people a lot of money. Of course, you need to make sure you do get a goal so only look to use this strategy on games where goals look likely.

A common strategy to use on games where goals aren’t expected is to trade the under/over 2.5 market. If you back Under 2.5 pre-match you can very often trade out after the first ten minutes of the game as the odds will drop extremely quick just in the first ten minutes. For example, in the same match between Arsenal and Manchester United, the Under 2.5 odds were at 2.04 to be backed before kick off, by the 11th minute these odds were at 1.85. Some very quick and easy money to be made there!

With all football trading strategies match selection is crucial and its important you do your own research before entering the market. Also, like any true trader you must have an exit strategy or stop loss in mind!

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