Easy Health Plans if you want a healthy body

By Ahmed Hajouj.


The main reasons for this is that once we reach the age of 30, the muscles in our body begin to shrink because they are not being used correctly. Also our bones become much less dense over time. In some cases this may actually lead to a person suffering from osteoporosis. Unfortunately as our muscles begin to shrink so our metabolic rate also begins to slow down as well. its hard to keep the muscles and a flat body you had, However there are things a person can do when they reach the age of 40 which can help to prevent them losing muscle mass and keep their metabolic rate working at a good level. You have to follow the right kind of diet and use a good exercies.

below here you can find some tips wich are usefull.

Tip 1

It is important that you have a good well rounded set of exercises in your workout program. You need ones that are going to flex and stretch your body and also include some cardiovascular exercises as well. By including such a good set of exercises into your workout program the less likely you are to suffer from any kinds of injuries.

Tip 2

Never carry out the same routine each day, instead mix it up a bit. So one day go and do a session in the gym and another just go for a walk or bike ride instead. If you mix up your exercise regime more then the less likely you are to get bored with doing it and so the less likely you are to quit. Also by varying your workout routines the less likely you are to suffer any kind of injury because you are not overworking any sets of muscles too much.

Tip 3

Before you start any sort of workout it is vital that you carry out the right kinds of stretching exercises first. If you start working out whilst your muscles are still tight can spell disaster for you. Remember as you get older your muscles are not as elastic as they were when you were younger. Therefore by stretching before working out or just generally through out the day will help your muscles to regain and retain the elasticity in them.

These tips is the begin to getting fit again. and maintain that healthy body. But as I said this is just the basic

Burning Fat vs. Burning Calories

By Ahmed Hajouj.


To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

Enjoy a healthier lifestyle with more fruits and vegetables

By Ahmed Hajouj.


Everyone agrees on the importance of eating more fruits and vegetables, but not enough people are following this important advice. Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. Increasing your consumption of fruits and vegetables is one of the easiest changes you can make to increase your level of health, lose weight and gain fitness.

The latest food guidelines recommend that adults eat from five to nine servings of fruits and vegetables every day.  While that may seem like a lot, it is an important goal to strive for, and a very reachable one.

A serving of a fruit or vegetable is equal to:

1. 1 medium sized vegetable or fruit (such as an apple, orange or banana)
2. 2 small fruits (such as kiwi fruit or plums)
3. ½ cup of fresh, frozen or canned fruits or vegetables
4. ½ cup of 100% fruit juice
5. ¼ cup of dried fruit
6. 1 cup of green salad


Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. One reason for the recommendation that everyone increase their consumption of fruits and vegetables is that many of these foods have been shown to have strong antioxidant qualities.  

Many fruits and vegetables have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C. In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber.  

Many people do not realize, that in addition to vitamin C, oranges, grapefruits and other citrus fruits also contain significant amounts of fiber. Fiber plays an important role in digestion, and it is thought to have protective qualities against heart disease and some forms of cancer.  In addition, fiber is thought to have the ability to lower high levels of cholesterol in the blood.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, and low calorie nature of these foods.  Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long-term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

Fruits and vegetables have a lot of advantages besides just their nutritional importance.  For one thing, they taste great and add a great deal of variety to everyday meals.  Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal.  Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

No matter what your reason for following a healthy diet, we believe you will find that eating more fruits and vegetables is a delicious, as well as a nutritious, way to get the vitamins and minerals you need every day.

I hope that reading the above information was both enjoyable and educational for you. When word gets around about your command of healthy diet facts, others who need to know about fruits and vegetables will start to actively seek you out.

A Healthy Diet Check Up...From The Neck Up

By Ahmed Hajouj.


If you have tried every so-called healthy diet plan on the planet and every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals, you probably need a “healthy diet check up...from the neck up.”

There's no such thing as a healthy, fast, weight loss diet plan. Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.

Begin with your “self talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goals in the past?

If you had a chance to do it over again, would you change the dialogue? That’s a no-brainer isn’t it? Well, the good news is that you can turn the tide of negative self talk beginning right now. It’s never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.

A good starting point is to begin with positive affirmations. Positive affirmations, spoken aloud with authority and belief, positively affect your attitude, focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.

Begin by writing your weight loss affirmations on paper. You can begin with something like, “I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable, but we need to put some work into structuring the affirmation.

First of all, “I want” gives the impression that what you desire is always in the future. In order to re-program your self talk, you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.

Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you “want”, that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self talk.

If your weight is 150 pounds and you desire is to weight 125 pounds, then you need to “be” 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: “I am healthy and fit, weighing 125 pounds.”

It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.

You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new diet plan,” or, “I love the healthy foods I eat.”

Write and rewrite until you are absolutely certain that you have written your weight loss goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.

Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”

At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter, continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud, firmly and confidently, you will be amazed at how quickly you can turn your thoughts around.

You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.

Above all, take action. Do nothing and nothing gets done. Do something and many things are placed in motion.

Regardless of what you are doing in life, you need to take action. Do something every day to put your plan into motion.

How To Snack Without Getting Fat

By Ahmed Hajouj.


Did you know that when you are on a diet, if you eat something and no one sees you - it doesn’t contain any calories! Of course that's not true...but it is how many of us think!

Do you eat when you are bored, upset or angry? Do you find that every day requires a chocolate bar to get you through the afternoon? If you are trying to lose weight, you may feel guilty about snacks. As a weight loss coach, I find some folk (particularly women) laugh nervously when I ask them what happens to their food consumption around 4pm. This often is the time of the day when the “Snack Monster” takes control of them! Some berate themselves for being weak, out of control and without discipline. They either eventually give up on their diet altogether or develop counter thoughts so they don’t feel so bad. “It didn’t really matter - it is fat free”. Or, “if no one notices, the calories don’t count”.

The good news is that a healthy eating programme leading to weight does not have to be like this. You can lose weight without being hungry or guilty! It’s possible to take control of the “Snack Monster” and healthy snacking can lead you to weight loss success, not failure. So instead of being full of regret about snacking, choose your snacks wisely and have more energy and vitality, without the guilt.

The keys to healthy snacking are to select foods that:
* Can satisfy your hunger,
* Supply your body with energy, and
* Provide important nutrients

Look for foods that contain the following:

* Whole grains.< Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole-grain crispbreads.

* Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, fibre and other nutrients.

* Nuts and seeds. Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. Nuts and seeds are high in calories, however, so don't eat them in large quantities.

* Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Prepare for your week and have a range of healthy snacks on hand at home or in the office and snack on healthy choices with peace of mind.

Fitness for Women- Stay Fit and Healthy!

By Ahmed Hajouj.


Here are 9 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature