Walking is increasingly being rated as an excellent means of staying fit and healthy. It is natural form of exercise that we do every day to some extent. For those who consider it a form of exercise the risks of suffering an injury are low as long as you follow a gradual programme and don’t do too much too soon. All you need is a pair of comfortable shoes with adequate support and shock absorption and a watch with a second hand if you want to measure the intensity of your walk by measuring the heart rate. The benefits that you derive from walking are dependant on many factors that include, how frequently you walk, the distance covered and the intensity of your walks.

While a half-hour amble through the park might do wonders to reduce your stress levels, it would not do much in terms of weight loss. However, a programme of regular brisk walking (six to eight km), combined with an energy-controlled, low-fat, high-carbohydrate diet should cut some body fat.

Do’s

. Make your walks a priority. Unless you recognize them as an essential feature of your lifestyle, you will soon abandon them.

. Try to convince a friend to join you. You can motivate one another and chat while walking. Ideally, get your spouse to walk too.

. Invest in a good pair of walking shoes. Take the advice of well-trained staff at the shoe shop.

. Set yourself a goal and reward yourself when you achieve it. Positive reinforcement is strongly linked to success and sustainability.

. Monitor your progress, keep track of the distance walked, how long it took and what your exercising heart rate over a 10-second period is. Also measure your waist, hips and chest every month.

. Find an attractive variety of routes to avoid boredom. A food idea is to measure out a 3-5 km route, which you walk as fast as you can once a week.

. Read up on the benefits of regular walking, i.e. a decrease in your risk of suffering from heart disease, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, obesity, type 2 diabetes, anxiety and depression. This information will strengthen your resolve.

Must Read: Treadmill Directory: Treadmill workout, exercise and tips! at http://www.weightloss-health.com/treadmills_elliptical_trainers.htm

Don’t’s

. Don’t expect significant weight loss in the first few weeks. Walking 3-4 times a week at a moderate to high intensity can result in fat loss, if combined with high carbohydrate, low-fat meals.

. Don’t walk alone in the dark and wear a reflective belt/clothing at dawn or dusk.

. Don’t miss sessions early on in your programme. In a few months, you will probably be addicted to it.

. Don’t overdo it. Many people start off totally fired up and think that mote is better and add in extra sessions. this leads to burnout and is not sustainable.

The Starting Point-

. Men over 40. women over the 50 and those with either a chronic disease or risk factors musk seek medical advice.

. Purchase a pair of suitable walking shoes, a watch with a second hand and a reflective belt.

. Measure out routes ranging from 2-5 km in a safe and attractive suburb.

. Do some baseline measurements as well as your walking sessions.

. Warm up for five minutes before starting out on your walk.

About the Author:

Ashley Green: for http://www.weightloss-health.com/muscle_building.html your complete and most comprehensive guide on Muscle Building.

Look out for highly effective women muscle building programs at Weight Training for Women- Workouts and Tips

Tags: dos and donts, free, lose weight, shoes, tips, walk, walking, weight loss, weight training, womendos and donts, free, lose weight, shoes, tips, walk, walking, weight loss, weight training, women

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One thing I really must say at the outset of this
article is, that if you were to ask the majority of
men to define cellulite they would most probably
be completely baffled.

Then after you explained it to them in detail and
told them that you suffered from it, more likely
than not the reaction would be to look at you as
if you were slightly mad, shrug their shoulders and
say that they had actually never noticed it.

So one consolation I suppose, is that most men
apparently just do not see it and do not know what
all the fuss is about!

(They can be wonderful sometimes can’t they!)

From a womans point of view however, cellulite is
at best something which restricts what she can or
cannot wear or at worst in extreme cases,
something which can be downright unsightly.

If we are being brutally honest, dimples on our
cheeks can be really cute, but dimples on our
thighs and our buttocks most certainly are not.

It has been described as the dreaded “orange peel
look” especially in relation to thighs and buttocks.
Many women literally spend fortunes to try and find
ways to eliminate it.

Having established that it is a big problem (for the
majority of women at least), I find myself coming
back to the question in my title - Is it possible to
be totally free of cellulite!

In truth I think sadly that as things stand at the
moment probably not, but there are many many steps
that can be taken to minimise the unsightly look of
cellulite.

It does really help if we try and understand some of
the main causes of cellulite, and what if anything
we can effectively do to both reduce the unsightly
appearance (in our eyes at least), and even try and
banish it completely.

We should remember that the primary cause of cellulite
is weight gain. If you do gain excess weight, the
layers of fat under the skin expand, but sadly not in
a smooth uniform way.

We have the female hormone estrogen which promotes
fat on the thighs and buttocks to thank for this.

When fat cells start to build up on the lower half
of the female body, they are more likely to multiply
and push against the skin. This process creates the
bulged and dimpled look of the dreaded cellulite, and
with very very few exceptions it is completely a
feminine problem.

Another important factor is that as we age our skin
also tends to lose its tautness, particularly so if
we do not take any forms of regular exercise.

So having now determined the main causes of
cellulite, let’s look in some detail at some of the
choices available to us to try and minimize the
effects of it.

The first choice is that you can learn to live with
it. Yes, I do actually mean that.

At the end of the day it is not going to detract from
you as a woman, and there is no reason whatsoever why
you cannot still be very attractive.

Do not let it become an obsession at any cost!

The second and for me personally, the most important
choice available, is to make a seriously determined
and long term effort to lose those unnecessary extra
pounds. I strongly recommend a low fat diet as the
first and vital step to take if you are to succeed
in fighting this battle.

Make it a top priority to become much more active!

Simple changes such as walking more frequently,
taking up a sport that you really could enjoy (perhaps
something you did in the past), or alternatively
taking the time to join a few exercise classes.
Join those ones which concentrate primarily on hips
buttocks and thighs. This will greatly help in
improving and toning up those areas with cellulite.

You third choice is to try out some of the many creams
that you can purchase. Use these with a deep
massaging technique which will help improve the
appearance of the cellulite areas.

The fourth and most drastic choice is liposuction
which removes excess fat. Another such process is
Endermologie, a mechanical massage that will smooth
out the dimples.
These methods can be really expensive, so you will
have to be prepared to dig deep for them.

USEFUL QUICK FIX TIPS TO INSTANTLY DISGUISE CELLULITE

Fake Tan - Apply the fake tan normally, but just before
you are going to bare your legs, rub a layer of hair
serum (yes the stuff you use to stop frizz), along your
shinbone. This makes the thin area of your shinbone
much more prominent and will disguise those parts
which are less firm in appearance.

Wear The Right Shoes - Heels or wedges will make your
legs appear much longer, but beware of ankle straps and
flat shoes. They really do make your legs look
considerably shorter and fatter.

Take a tip from the celebrities. They wear heels with
trousers and jeans, and have them made so that the
trousers end about an inch below the ankle.
This has the effect of making their legs look really
long and slim.

Draw The Eyes Upwards - If you are wearing your jeans
on a night out for example, either by wearing a bulky
necklace, a glittery scarf, or maybe even a Wonderbra
and a V Necked top (if you are feeling slightly daring),
you will distract attention away from your thighs.

Wear dark colors as they make your bottom parts look
much slimmer.

Try out a Fast Fix Treatment - Treat yourself by going
to a beauty salon, and indulge in one of their cellulite
instant fix procedures.
These can be expensive but they really do make your
thighs look smoother and sleeker.

Unfortunately these procedures only last for a short
time.

The majority of women would love to have thinner
cellulite free thighs, but do please remember that it
is your overall appearance which matters most.
If you look and feel attractive in yourself that will
be the way that others will also see you.

Remember that the aim here is for improvement not
perfection. Cellulite has been a femimine curse since
the beginning of time, and as yet, no one has come up
with either an instant or indeed permanent cure.

However until they do, and one day somebody just might,
stay focussed on your overall health, take serious and
meaningful steps to lose weight, and maintain a good
exercise program.

That way you can at the very least keep the whole thing
in perspective, and maintain your self confidence at a
much higher level than it would otherwise have been.

Marie Gordon is Author and Publisher of “Your Fastest Way
To Permanent Weight Loss” the complete solution to all your
weight loss problems.
You can find out more by visiting her website at
http://www.howtoloseitfast.com

Tags: cellulite, cellulite free, diet, fake tan, high heeled shoes, liposuction, weight loss, womens issuescellulite, cellulite free, diet, fake tan, high heeled shoes, liposuction, weight loss, womens issues

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