Have some form of regular, strenuous exercise at least for ½ hour each day. Yoga, Running, Cycling, Swimming, Brisk Walking will help to reduce your fat by burning excess calories. Obesity is the cause of many diseases and if you are overweight, you should reduce your intake of foods rich in calories. If you spend more calories than what you take from food you will lose weight and vice versa. It is all a question of calorie balance. The number of calories spent by some of the most common exercises are:

Model man of 70 kg.wt.

Obesity, smoking, diabetes and high blood pressure are few risk factors that could lead to Heart attack. A good control over these factors is essential.

SLOW DOWN THE AGEING PROCESS

What most people don't realise is that we can actually condemn ourselves to aging a lot earlier than we need to by not taking care of ourselves properly. Scientists have now identified ten biological measures of health that can easily be monitored.

1.         Muscle Mass

2.         Muscle Strength

3.         Basal Metabolic rate

4.         Body Fat Percentage

5.         Body fat Distribution

6.         Aerobic Capacity

7.         Blood-Suger Tolerance

8.         Cholesterol/HDL Ratio

9.         Blood Pressure

10.       Bone Mineral Density


SLOW AND STEADY, ONE CHANGE AT A TIME.

Try not to make too many changes to your lifestyle in too short a time. If you have begun a new exercise regime, let it become a part of you, before you attempt a new diet or modified eating plan. Remember slow and steady is the way to go!

EXERCISE, ANYWAY YOU CAN

If you only have 15 minutes available for a quick jog, or a few moments to do some stretching in front of the computer, do it. Remember if you can do this a few times a day, you can easily do the required daily amount of exercise - not matter how busy you are.

Stretching the back and hip area is important after exercise and also to release any tension. This simple exercise can be performed at anytime during the day and is great for those with back problems.

The quickest way to shed 10 kilos is combining a well balanced diet with cardio and resistance or weight training.

LIFT YOUR PERFORMANCE LEVELS

When you take a look at some of the worlds best sports people there is no question that their level of skill and knowledge,and indeed their mental conditioning is outstanding. But there is more contributing to their amazing level of success, and the answer lies in their physical preparation.

FRESH IS BEST

Fresh fruits and vegetables are always a better option than canned foods, but sometimes they're not convenient. A lot of the nutritional value is lost when foods are canned or frozen, however these canned varieties are still better than none at all. Most of us don't get enough fruit and vegetables in our diet, so if you have the choice between some canned veggies with a steak or the local fast food chain, the healthiest choice is obvious.

HOW DOES WEIGHT LOSS EFFECT PERFORMANCE

There's no doubt excess body weight, muscle bulk or body fat, can have an adverse effect on endurance performance. Having said that a common error athletes make trying to improve their ability is to lose weight incorrectly.

DON'T WORRY, BE HAPPY - OPTIMISTS OUTLIVE PESSIMISTS

 "Don't worry be happy" seems to be the best advice around for  giving  someone   a shot at longevity. According to a study  published in the Journal of Personality and Social  Psychology, optimists not only are happier, but they also live  longer. Longevity  has been connected to genetics, gender  and  nutrition. Studies have also revealed mental health  and  behavior  are  linked  with  better physical health.  Likewise, attitude can also affect well-being and longevity  .  A study presented in the February 2000 Mayo Clinic Proceedings discovered that among  medical patients, optimists survived to a riper age than pessimists did.

EARLY MORNING ENERGY FOOD

 If  you're up early to exercise it is often hard to know what to eat beforehand, or if you  want to eat at all. The best suggestion is to play around with a few ideas. Some  people get  dizzy if they exercise without eating, others find they exercise better on a empty stomach. A few popular suggestions were yogurt, a banana or on a hot day, a sports drink.

THE ENDLESS BENEFITS OF EXERCISE

 When  you  exercise  your body becomes more efficient and better at storing glycogen and using fat. It also makes your  heart and lungs  stronger. Exercise can  reduce depression and anxiety.  Lifting weights develops your muscle  strength, improves your posture, coordination and breathing. Stretching and yoga will not increase your metabolism, but will release stress and tension. So what are you waiting for?