Body Fat Chart

The chart gives an idea of the fat percentages in the body. It is categorized according to genders and age group. It is pretty much self explanatory.

Simple Keys to Long term Exercise Motivation

I've been working out at least 4 days a week since last 2 years. Lots of people ask me how to I keep myself motivated and exercise regularly. From my experiences while working out I would like to let you know how to stay consistently motivated, dedicated and regular to exercise. These tips range from the simple act of going regularly to the gym and also taking healthy diet. Simple things like getting dressed in gym clothes, making a commitment to walk or spending some time in the gym even though not working out at times keeps a person motivated and encourages one to work out.

At times regular exercise routine and similar variations can be extremely redundant and this would eventually bore the person. Even though joining a gym and working out is a good start, it won't exactly keep a person motivated for long. Soon people will start thinking about the enjoyable things they would rather be doing instead of going to gym and exercise.

There are 2 very simple keys to make your work out interesting they are music and variance. Motivation is usually driven by the desire to accomplish something. In order to create a desire for exercise, you have to stimulate your mind by enjoying your work out rather than doing to as a routine.This is what music and variance do to you and keep you motivated for long term exercise.

• Music - Music gets us going, and it sets us up on a positive course. Do not listen to similar kind of music every day it may again lead to demotivation and you may not enjoy the exercise. Listen to all types of music both fast beat and slow beat, they have the same stimulating effect on the mind. Music makes exercise fun and you will realize and accept this fact soon.
  


• Variance - All the activities no matter how difficult they are look wonderful in the beginning, and if we are doing the same variations it becomes monotonous and ultimately becomes a dreadfull and boring experience. Do a variety of different exercises. The gym has numerous exercise machines, free weights, and cardio equipment. Vary your equipement use machines for a week, free weights another week and keep rotating that way. Watch other people to learn and do not get disheartened or give up if the other people are really doing good and you do not match them in any aspect of exercising.
  

Another important point is always start off with very light weight or low speed settings when you are unfamiliar with an exercise. Once you are familiar with all the exercises, start increasing the weights. Do 3 or 4 sets of 3 or 4 exercises 3 or 4 times a week. Make sure you take good diet and sleep enough so that you are rejuvenated for exercising. Do not develop complex by looking at people who are having good physique which is a big demotivating factor. Instead, think positive and be content with what you are doing and who knows if you are regularly working out you will also have a physique that people will admire and talk about.

Being focused and Diet care after weight loss

Your Joy will have no bounds if you have lost 10 kilos by working out hard and following a strict diet, but getting back to normal diet by hogging on goodies to celebrate the new slimmer look would be self-defeating.If you want to retain this slim look and be fit for rest of the life, you have to remain focussed, consistent on your diet and exercise regularly. A good diet and exercise are compulsory for fitness and for having a shapely body or toned muscles.

The truth behind any weight loss programme is, the calories that go in have to be burned. So you can neither leave, nor change, your diet plan post weight-loss. Instead, adopt it as a healthy way of life. After some time you will realise that being fit makes you feel so good and confident that you would not like to go back to your unhealthy diet. Given below are some diet tips.

• Include all food groups in your diet to lose weight safely and effectively.
  


• Cut down the intake of junk food like ice creams, potato chips and cakes. Substitute these with healthy, low calorie food. It takes 20 days only for you to stop craving for high-fat, high sugar foods.
  


• Taking 4-6 meals a day at regular intervals will keep you constantly nourished and will increase your metabolism.
  


• Drink minimum 12-15 glasses of water daily. It cleanse your system. Water fills with the vital fluids you lose during exercise and also prevents dehydration.
  


• Choose 5-6 servings of green vegetables and grains products, especially whole grains in your food. Eat variety of fruits.
  


• Add whole lot of salads, sprouts and pulses to your diet.
  


• Choose chicken and fish in your non-vegetarian diet and have non-vegetarian 2-3 times in a week.
  


• Salt must be limited to less than tea spoon per day.
  


• Exercise regularly and get enough physical activity duirng and after the weight loss programme.
  

Remember, diet does not mean curbing your desires or stop eating. Instead, indulge yourself by choosing right diet and thinking smart. Enjoy your food at the same time learn to burn out the excess calories that you accumulate.