Why Walk?
Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support. Walking will:

• Give you more energy
• Make you feel good
• Help you to relax
• Reduce stress
• Help you sleep better
• Tone your muscles
• Help control your appetite
• Increase the number of calories your body uses.

For all these reasons, people have started walking programs.

Is it okay for me to walk?
Answer the following questions before you begin a walking program.

• Has your health care provider ever told you that you have heart trouble?
• When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
• Do you often feel faint or have dizzy spells?
• Do you feel extremely breathless after you have been physically active?
• Has your health care provider told you that you have high blood pressure?
• Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you are physically active?
• Are you over 50 years old and not used to a lot of physical activity?
• Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity.

How do I start a walking program?

Leave time in your busy schedule to follow a walking program that will work for you. In planning your walking program, keep the following points in mind:

• Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
• Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
• Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.
• Do light stretching before and after you walk.
• Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.
• Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly.
• To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
• The more you walk, the better you will feel. You also will use more calories.

Safety tips
Keep safety in mind when you plan your route and the time of your walk.

• Walk in the daytime or at night in well-lighted areas.
• Walk in a group at all times.
• Notify your local police station of your group’s walking time and route.
• Do not wear jewelry.
• Do not wear headphones.
• Be aware of your surroundings.

Are you looking to lose weight?
For effective weight loss information, tips & hints visit http://www.effective-weight-loss.info

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Although the issue can be debated, bodybuilding physiques have come a long way over the past twenty years. Besides the increased muscle mass, the other primary characteristic that separates today’s bodybuilders with their counterparts of 20 or 30 years ago is body fat percentage. Back in the sixties and seventies breaking the 10-percent barrier was considered phenomenal. But the average pro bodybuilder these days is stepping onstage with body fat percentages down in the 2 to 3 percent range. As much as we’d like to say that better nutrition and more advanced cardio machines are the reason, we can’t. Just as steroids lead to dramatic increases in muscle growth, so too have many bodybuilders turned to modern pharmacology to “rip” their physiques and promote fat loss; and often the drug of choice is Cytomel.

The first thing we should point out is that Cytomel is not an anabolic steroid but a synthetic thyroid hor

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You don’t have to stay home to eat healthy. Most restaurants have low fat options and are quickly adding low carb menus. Before going out, call around and find a restaurant with a menu that will be a good match for your diet. Once at the restaurant, there are ways to enjoy a guilt free meal. The secret to success is in the initial orderingyou don’t want to find yourself staring at a plate of bad choices, and regretting it only after the plate is empty.

Some experts suggest that once served, you should ask for a take-out container and put half of it away for the next day’s lunch or dinner. This works great if you are incredibly self-controlled. However, if the knowledge that there is more food under the lid of that container is too muchchange the way you order. Side dishes, children’s plates, and appetizers are all great alternatives. Request that extras like gravy, butter, sauces, salad dressings, and sour cream be served on the side. Slightly dipping a fork in a condiment before you stick it into your food is a great way to limit the extra calories while adding flavor to your food.

Don’t be afraid to substitute. Substitute a salad for fries, a green vegetable for potatoes, or low fat versions for their fat laden counterparts. If there are no substitutions available, ask to have the item left off the plate. Such a request may result in your waiter explaining that you have to pay for it anyway. Simply let him know that you don’t mindor you’ll end up paying with your waistline. Sometimes another person at the table will want the item you want left in the kitchen. If this is the case, ask the waiter to serve the item on a separate plate. Fast food restaurants offer a challenge to the average weight loss plan. However, if you must go to one, there are usually a few healthy choices you can make. Order a salad, grilled chicken, or a roast beef sandwich. If you are on a low carb diet, request a plate and a fork with your sandwiches so that you can eat it without the bun. In casual and fine dining scenarios, simply choose items according to the way they are cooked, avoiding anything that is battered and fried. Instead, order items that are steamed, broiled, baked, roasted, or poached. Stay away from food that is creamed, cheese sauce, or items marinated in oil. Especially destructive to your weight loss efforts are casseroles and pastry crusts.

As for drinks– water, diet sodas, and ice tea are all good choices. A single glass of wine fits nicely into most diets, but only if you have the willpower to pass on a second glass when offered. Desserts don’t have to be off limits, especially if everyone else at the table in partaking. This will only cause you to dig into the ice cream in your freezer with wild abandon once you get home. Choose a dessert that does not come with ice cream, whipped cream, or any kind of sauce. But only order it if you have someone willing to share it with you. Have the waiter bring it out already divided up.

There is no reason not to enjoy a guilt free dinner out. There are many options available you just have to make the right choices.

Paul is Head of Training for a major UK Charitable Organisation. He owns one of the UK’s Leading Information Providers PK eBooks (http://www.pk-ebooks.co.uk) and also owns http://www.weight-loss-ebooks.co.uk and http://www.recipes-ebooks.co.uk

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