The fact is studies show 46% of people beginning a workout session are not optimally hydrated. The fitness buffs who are not properly hydrated are more prone to have health fitness and performance difficulties. Another words, they simply can’t workout at the same efficiency level someone who is optimally hydrated can. What suffers most is intensity, and duration of exercise training.

Some researchers suggest those constantly out of hydration balance may show an increase risk of kidney stones, infections, cancer, and other diseases. Amongst all these possible results seen is also a decrease in athletic performance which leads to rather poor fitness results.

Are you drinking enough fluid to positively affect your health fitness and performance? The average sedentary human being drinks about 16 cups (men), and 11 cups (women) of fluid each day. Now the keyword here is sedentary. If you are a fitness workout warrior training at a high intensity, in a hot environment, you will most definitely need to improve your hydration. According to studies, sedentary people have a tendency to get enough fluid. It is the exercise participants who are at risk.

If you enter the gym not properly hydrated, and continue to dehydrate yourself by perspiring throughout the workout, there are many physiological ramifications. Your fitness performance and results will suffer due to a reduction in blood volume, thicker blood, an increased heart rate, and greater difficulty for you body to lose heat.

So how do you maintain optimal fluid balance during fitness training sessions? Below I have listed the top strategies to maintain optimal hydration, thus, improving your health fitness and performance.

1. Make sure you are properly hydrated before you begin your fitness workout. A good rule of thumb is to observe color of your urine. If your urine is dark like apple juice, you are not adequately hydrated. Very white like water is a sign of over hydration. However, if your urine is pale, not dark, you are most likely in water balance.

2. During exercise, pay close attention to the amount of fluid you lose. It is important to replace it during the exercise session. Yes, you can wait until after exercise, but your health fitness and performance will thank you if you consume fluids while training.

3. Don’t wait until you get thirsty. I recommend consuming a small amount of fluids prior to, during, and following intense physical exercise. Your bodyweight should be close to the same before, during, and after workouts.

4. The greater the exercise intensity, and duration, the more fluids are needed. Pay close attention to your perspiration rate, and the weather conditions.

What are the best fluids to consume for maintaining optimal water balance? The general rule of thumb is low intensity exercises like walking in mild weather calls for water. When exercise demand is increased to moderate levels, fitness water is recommended for peak health fitness and performance. When your exercise demands are very high, sports drinks such as Gatorade are the preferred fuel. Sports drinks are comprised of a small amount of carbohydrates, electrolytes, and flavor enhancers. Thus, the higher the exercise intensity, duration, environmental conditions, and sweat rate, the more concentrated fluid is needed for replenishment. Not all hydration products are created equal. So pick the ones for the proper exercise demands, and sweat loss. Your goals should be to only replace the fluid lost. Don’t over saturate yourself with fluids.

Just by following the advice in this article and maintaining proper water balance, your health fitness and performance will be positively improved. Think fluids, they are a fitness performance and results catalyst.

Jim O’Connor, a celebrity exercise physiologist, empowers people to get great fitness results through his multimedia online newsletter called Wellness Word. You too can tap into Jim’s expertise by receiving his results producing fitness articles every other week. Don’t forget to signup for his free fitness workout mini-course on how to get twice the fitness results in half the time.

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In this culture, its fascinating what we perceive as too radical.

We think its too radical to eat fruits and vegetables. We think its too radical to eat a fresh, green-leafy salad every day. We think its too radical to eliminate meat, cheese, white sugar, white flour, white salt, processed foods, and extra oils from our diets. We think its too radical to exercise daily for one hour.

If eating fruits and vegetables is too radical, then what would we call cutting off a breast or a testicle because of cancer? What would we call getting burned by radiation or poisoned by chemotherapy? What would we call getting totally paralyzed on one side by a stroke? What would we call getting a limb cut off because of diabetic-induced gangrene?

And what would we call getting our chests buzzed open by a saw and getting our rib cages ripped apart to patch up some artery in our hearts?

What would we call being confined to a nursing home because we have aged way too soon from neglecting to take care of ourselves by eating health- and life-giving foods and exercising every day?

And we think that eating fruits and vegetables is too radical?

Perhaps its time to rethink whats radical and whats just plain common sense, completely doable and enjoyable, once we put our minds to it.

Perhaps its time to discover and rise above the big yeah, but, or yeah, buts, that sabotage health and fitness and could rob us of the opportunity for a long life filled with energy, hope, mobility, activity, purpose, and inner joy.

Perhaps its time to reach for optimum health on every levelphysical, emotional, mental, and spiritualand love every moment of the precious and fleeting gift called life.

Dr. Leslie Van Romer is a health motivational speaker, writer, and lifestyle coach. Visit http://www.DrLeslieVanRomer.com for more inspiration.

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One word of advice: no matter how tempted you are, and you will be tempted, dont tell anyone else about your new way of eating.

Its going to be hard not to share, but keep your teeth firmly planted on your tongue and just wait a few minuteshold on, hold on, hold on, the urge will pass. I promise.

The only exceptions are the people who share your living quarters and maybe the one or two individuals who have proven, beyond a shadow of a doubt, that he or she supports you one hundred per cent (warning: that person will be very rare!).

Even the most well-intended family members and friends will consciously or unconsciously sabotage your efforts. Your change will make them feel uncomfortable, which makes them rationalize their own bad habits. They will question you until you start doubting your own common sense and commitment to replace your unhealthy food habits with healthy ones.

When someone notices that you are eating differently and asks you the inevitable question, Why are you eating like this? simply say: Because it works for me. Then drop the subject.

When you know that something is right for you, no matter how anyone else feels and reacts around you, you dont need anyones approval or support.

Someone elses opinion of you is none of your business!

The truth is the truth, and you are aligning your life with that truth.

Just as important, dont preach to other people. Its difficult enough to change yourself, much less try to change others; especially those closest to you.

The only chance you have of changing another person is by example; or if you are the sole cook in the family and your partner puts no more effort into the food than putting it into his (okay, or her) mouth and chewing.

Dr. Leslie Van Romer is a health motivational speaker, writer, and lifestyle coach. Visit http://www.DrLeslieVanRomer.com for more inspiration.

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By Gods grace, many of the changes in getting older are great. My children have grown up to become my friends. And my wife handles most of the worrying and fretting (although I do a small amount for myself so I can get the occasional dirty look and can feel proud when it all works out).

Another good change is that all the hair that was determined to leave has already gone, leaving me that same good look every day in the mirror. Besides, if I really want a new look I could always use the curling iron on some of those unbelievably long eyebrows!

However, the greatest change of all is that I have grandchildren. This is when we realized we had to make changes if we were going to spend quality time with our grandchildren and not be exhausted.

Two years ago, my wife and I were riding 150 miles a week15 miles a day to work, a 30-mile ride on the weekend, and a 10-mile ride several times a week just for fun! Living in Indiana, you can only ride bikes about 8 months a year, at best. So our winter hibernation began. After a long winter layoff, I found myself out of shape, 20 pounds overweight and unmotivated.

The next year was on again, off again…never really getting a well-sustained routine all season. We knew we had to find a way to keep ourselves motivatednot just to get in shape, but to stay in shape.

One big problem is that Im not a person who likes to be on a diet. In fact, I like to eat. Ive found out that Im a stress eater, which makes losing weight even harder. So my first step was to find a way to be accountable to myself and to othersespecially my wife.

Second was to find a good diet, which for me (for the most part) turned out to be just watching what I eat and cutting back. When my wife and I went out to eat we began to order only one meal and split it. At first, any meal would do. But as our metabolism speeded up, only a larger meal would satisfy. The waiters and waitresses were very understanding, and treated us well (we still tip as generously as before). Ive also learned that if I eat only when I am hungry, all food is good-even fruits and vegetables.

Third was to find a good workout that I liked, which was rather easy because I dont just like riding bikes, I really love it! Last, we wanted to find a place to get all of this under one roof.

One thing life has taught me is…if you want to get a job done, you have to have the right tools. We already had the bikes and exercise equipment. Then we found a way to beat the heat, rain, and cold weather. We took our bikes inside and put them on our new indoor stationary cycling units (like the Olympic bicyclists train with), which allow us to ride in front of the TV. The cost of two units were less than 1/4 the cost of a good treadmill or exercise bike.

Then, my son showed us one of the best tools I have ever had…a CD called Workoutware. I had come to the point in my life where I wanted to make a permanent change. What I did with my life mattered…what I ate, how often I worked out, and how my body was responding to the workout, my heart rate, body measurements, and percentage of body fat were all things I had to look at, if I wanted to have any energy to play with my grandchildren. Thats exactly what this CD offereda closer inspection of me and my habits!

After one day of keeping close track of my diet, I knew there had to be changes. Snacks were killing me. Keeping track of body and weight measurements was a humiliating starting point. But thats exactly what it was…a starting point toward a healthier life. So I began to record everything.

Time is always a big problem in our lives, and keeping track of my diet took time. But once I established a pattern or routine, I could quickly sit down and record information once a week. When typing in the information less often, I found it too easy to slip back into old, bad habits. Accountability is everything, and the more people you are accountable to, the easier it is for everyone to stick with it. The group accountability also puts some fun into it.

At my age, I now take a number of vitamins, amino acids, and things to ease a variety of ailments. At the cost of these medicine man elixirs, I am tight enough (moneywise) to want to know if they really help. The software program allows me to keep track of my supplements and includes a place for me to take notes.

I had some problems with my knees and elbows…actually, I was getting stiff joints all over, so I started taking sam-E. My wife said she noticed I had a better temperament and was much more pleasant to be around (Sam-E improves both mood and joints!). At a buck a day, I could have bought her flowers, got the same response, and in real short time been money ahead. But my joints improved so fast that I felt better in less than a month.

I also need to keep track of body stats and workouts. If Im going to discipline myself, I want to know its workinglike seeing the positive effects of taking my sam-E. So I want to have a record of how many inches it is around my belly. If I lose an inch, there, I know my workout is working. If I dont lose in a reasonable amount of time, I know I need to adjust my workout. Likewise, if Im trying to gain muscle, I want to watch the inches around my arms and legs increase.

It is also important to track my heart rate and watch it ease down as the workouts improves my fitness. Ive seen my bike riding grow in distance, as the elapsed time grows shorter. The amount of weight I can lift gets heavier. Its all there in my record keepinggains and losses look pretty impressive when I hit the button that turns them into graphs!

I am at the point in life where I have no desire to be a superstar. I do, however, want to grow old with dignity, and I want to love my wife, children, and grandchildren in a meaningful way. I want more than the emotion of love. I want to be able to throw a ball to my grandsonnot just watch. I want to help my kids with their house projects; to ride, walk and even run with my wife. I want to be able to bow the knees if my family needs my prayers.

Love is a verb, and I want the actions in my life to prove itin your life, too. I write this to share some of the things that have helped me…my bike, my stationary bike unit for riding indoors, my “curling iron” (an in-house joke for my curl bar), and my Workoutware software, which is as important as any piece of exercise equipment I have.

May God bless your workout and keep you safe and fit!

William Calhoun, http://www.poshbungalow.com

For more ideas on Family Fitness, or to learn more about Workoutware Personal Training Workstation, please visit the HOME FITNESS page of http://www.poshbungalow.com!

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Of course when it comes to diet fitness health the opposite could be true as well. Poor diet plus poor fitness will mean poor health. And its all in your hands. Do you want to be strong and healthy and feel great or do you want to be sickly and feel horrible.

Whether you are 9 or 90 you can control your diet fitness health outcome. There are some very simple things you can do. Diet changes can be as simple as adding more fruits and vegetables to your diet. Fresh is always a good choice providing you with the most nutritional value. You might also decide to reduce your saturated fast and eliminate Trans fats from your diet making your heart that much healthier.

Diet is important to your overall health but if you are looking to loose a few pounds dont make the mistake of cutting your calorie intake too much because what you will do is put your body into panic mode otherwise known as starvation mode which will then store those calories as fat. You want to reduce your calorie intake by no more than 500 calories to ensure that you are going to have an impact on your diet fitness health formula.

When you decide that a diet change is in order you must remember that its a two part formula diet fitness health. When you take care of the diet your next task is to take care of the fitness. Too many people get their workout from the television remote and too many people dont realize just how easy it is to increase your fitness.

Diet fitness health is a three part formula. Once you improve your diet and decide to add a little fitness into your routine youll be on your way to health and all it takes is for you to get 30 minutes of walking in at a quick pace. Thats enough to get a good cardio workout for your heart and to burn a few extra calories what a nice added bonus.

Now speaking of burning calories if youve got a few extra pounds that you want to get rid of turn up the heat just a little. Speed up on your walk, extend the period of time, or add some resistance exercise. The key here is burn more calories than you take in and when you consider the formula diet fitness health you can see how it plays into both elements.

The diet fitness health formula isnt a new idea but what has happened is that our overall health is getting a lot more attention than it use to. Suddenly we dont want to be overweight couch potatoes anymore. Rather we are much more interested in healthy diets and exercise which leads to fitness.

So what does it all mean? The diet fitness health formula simply means you are ready to get fit from every aspect.

Get all the latest information about Fitness from the only true source at http://www.topfitnessinformation.com

Be sure to check out our diet ftiness health pages.

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The first step, as any doctor will tell you, is to exercise and eat a proper diet. Deep fried chicken wings and nachos are not items that a well balanced diet consists of, so try to eat more salads and lean protein. There are little substitutions you can make that can drastically improve mens health. The next time you go to the grocery store, instead of buying ground meat that is 15 percent fat choose a leaner version. It usually doesn’t cost much more than an extra dollar or so per pound and it’s well worth the health benefit. Also, instead of buying chicken that has the skin on it, choose the boneless, skinless kind. It’s easier to cook and eat, plus you avoid a ton of extra calories and fat grams.

Obviously, exercising regularly is going to have a huge impact on mens health. Regular check ups by a doctor are also really important, as that’s how you get screened for a lot of potential health problems. Additionally, if you currently smoke or use smokeless tobacco, you should definitely look into quitting. There are all kinds of programs that can help you kick the habit, including online and in person support groups and nicotine chewing gum and patches.

Visit the Mens Health Forum at http://www.MensHealthForums.com/ today. Learn about Gynecomastia and more. Registration is free!

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Losing weight and becoming healthy for obese and overweight people is imperative and well designed fitness software can support this. One way it can be helpful is to calculate a persons calorie balance and correlate these numbers to their body measurements and vital signs. It is very encouraging and motivating to see yourself lose weight and in the same instance your blood pressure and cholesterol levels go down.

Weight loss all boils down to your calorie balance. If your intake is higher then you spend, you gain weight. In part 1, we talked about the calorie intake side of the calorie balance equation. Part 2 describes the requirements for the calories spent module.

Lets start out with the assumption that the calories spent will significantly vary between people and can not be generalized between high, medium and low activity level. We need a more precise method than that. If we look just plainly at the factors that influence our energy spending, we can conclude the following:

Larger people will spend more energy than small people. It makes sense that when you move more weight it costs more energy. Younger people will spend more than older people. Males will spend more than females. Tall thin people will spend more energy than short stocky with the same weight. The tall thin person has more body surface and loses more heat. Lean muscled people spend more energy than the average or overweight person with the same weight. Muscles use more energy than fat cells. Active people will spend more energy than sedative people.

During a day we execute many activities all with a different length of time and intensity level. Between activities there can be huge differences in intensity level. For instance fishing is way less intense than rowing a boat. Also within the same activity different intensity levels exist. For instance 30 minutes running will cost more energy then 30 minutes jogging or walking. Executing an activity with a high intensity level will spend more energy per unit of time.

When calculating the calorie balance, the fitness software should take all the above factors into its formula and adjust the variables automatically. For instance if somebody loses weight, this should be immediately reflected in the outcome. Lets say I weigh in on Monday and the system calculates 2500 calories spent and two weeks later I weigh again and provided my daily activities were exactly the same but I lost two pounds, the system should automatically calculate the new calories burned taking the 2 pounds lost into account.

You should have the ability to create multiple activity plans in the system, individualized per person. Most people repeat their daily activities on a weekly basis, if today is Tuesday, next Tuesday my activities will be pretty much the same. From Monday till Friday the activities may be similar, but they can differ significantly from weekend to weekend.

In order to calculate the calories spent during the day precisely, you will need to record all activities, the length of time for each activity and the intensity level it was executed. Doing so could mean a lot of time behind the computer entering all this data. To circumvent this problem, the software should allow you to create a plan that is repeated on a weekly basis with default values. Now you need to only to copy this plan and update the differences from what actually occurred. The actual activities with their time length are noted on an activity worksheet that can be printed on a daily basis. This way your data can be recorded within 30 seconds.

Next we need to be able to compare our calories spent with our calorie intake. This can be done in the form of a chart that displays the calorie balance per person over time. See the following example: calorie analysis. This chart makes abundantly clear what your calorie balance is and consequently shows the reason why you lose weight or not lose weight.

In the next article I will talk about body measurement and vital sign readings and how they correlate to your work outs, supplement intake etcetera.

Erik Pijcke is founder and CEO of Pycke Inc. He is the architect and developer of Hythial Pro, an all-inclusive personal health and fitness software program. Part of this software program contains a comprehensive calorie counter module. You can download this program at http://www.hythial.com

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NOTE: You are welcome to reprint this article online as long as it remains complete and unaltered (including the about the author info at the end).

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There are facilities that cater to the young, the old, the male, the female. There are 24 hour facilities, facilities that offer daycare, individualized programs, youth programs, organized classes, and fitness assessments.

It would seem with all these choices, that Americans would not have any problem controlling their weight, their health or their overall wellness. Many fitness centers offer the new client an opportunity for an initial assessment, personalized training plans, and continued consultation services, free with their membership.

If you happen to be a mother, with small children, many of the fitness facilities offer built in daycare facilities. You are free to exercise, while your children play in a supervised and safe setting. If you also happen to feel uncomfortable exercising in mixed company, there are fitness centers that offer men only or women only exercise times.
If not designated times, often they have segregated facilities.

What about Pilates, aerobics and other forms of organized and instructed toning and cardiovascular health? Most fitness facilities have that covered also. Upon joining a gym or center you are usually provided a schedule of classes that are being taught, and the times that they are taught. Then once each month, you will receive a newsletter and calendar that provides updated information about facility changes, class offerings and any other points of interest.

There is just simply no reason that a person could not locate a fitness that suits his or her needs and become a part of the health movement. Cost is usually not an issue, either. Today, many companies offer free memberships for their employees in an effort to cut medical expense and lost time due to sickness and injuries. On the average, a healthy employee costs an employer $1000 dollars less each year, than the coworker who does not participate in health and fitness programs. That simply takes medical costs into consideration. What about lost productivity due to illness or injury?

If you find that your company doesnt offer such a plan, the monthly expenditure for a membership to the gym, should more than pay for itself in the course of your attaining a level of increased health. You should see a decrease in your medical bills, and over the counter health needs, simply because your body is in a better position to fight off germs and bacteria.

Fitness centers and gyms across this country open each day, to provide persons form all walks of life, a better chance at health; to afford each person the opportunity to work toward overall wellness and a fit and conditioned body. It is up to each individual to take advantage of that opportunity.

Home Fitness Equipment Center is a free web site that offers the latest news and information about fitness equipment for home.

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To lose weight, you need to use up more calories each day than you consume. If you consume more than you use then the extra calories are stored as fat. The most effective way to lose weight and get fit is to reduce the amount of calories you consume and to increase the amount of physical activity you engage in daily. Diet fitness involves a combination of the two will help you drop the pounds, get fit, feel better physically and mentally, and reduce your chances of heart related health issues.

People often view a diet as starvation and set themselves up to fail from the very beginning. Diet fitness is about giving your body what it needs without feeling deprived. If you consume large amounts of sugary foods including junk food and soda, then a great deal of your daily calories are empty calories that give you nothing. Replace that soda with water or sugar free tea. Replace that bag of potato chips with pretzels. Instead of grabbing a chocolate bar grab and apple. Diet fitness means you get to eat, you just need to make some drastic changes to your eating habits.

Diet fitness isnt easy. It if was, everyone would be doing it. The first few weeks are the hardest. As you start to feel better because of the foods you are consuming and the exercise you are getting, you will become very excited and motivated to continue doing it. Most people dont get to that point because they have very little willpower. I am telling you now your body will start going through withdrawals for those unhealthy foods because it has been programmed to get them for so long.

Diet fitness can happen if you are dedicated to succeeding. It doesnt mean you cant ever have a slice of chocolate cake again or some ice cream. It just means you cant have them every day and that you need to eat better and get more physical activity in your life. Completely removing such favorite foods from your life will lead your diet fitness plan into failure.

To feel better, live longer, and look your best, diet fitness needs to be implemented into your lifestyle. While these changes may seem drastic at first they will become routine over time. Make sure you plan a menu and stick to it. Plan an exercise routine as well and stick to it. You will see results and be glad you did it. A diet fitness plan is the best give you can give yourself.

Get all the latest information about Fitness from the only true source at http://www.1fitnessinformation.com. Be sure to check out our Diet Fitness pages.

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Any vigorous exercise injures muscle fibers. That’s why you feel sore on the day after you have had a good workout. Exercising when your muscles are sore increases your chances of injuring them, and waiting until the soreness disappears reduces your chances of injury. Cross training means that you alternate sports on successive days to stress different muscle groups. Cross training prevents injuries by allowing your muscles at least 48 hours to recover. Hitting a punching bag is an excellent upper body exercise that you can alternate with any lower body exercise.

A punching bag also helps to improve your coordination. When you hit the bag, it bounces backward and rebounds toward you. Try to hit the bag at the exact time that it comes towards you. If you hit it too early or late, it will not bounce rhythmically and you will miss it. Start out by hitting the bag lightly every other day until your arms feel heavy or sore, or you feel tired. Then gradually increase the time and intensity of your punching sessions.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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