5 Juices that Help You Lose Weight Quickly

It is easier said than done. When it comes to losing weight, the efforts always fall short. Most of the people who do not find success for a month or two give it up. How good it would be if you could have something that could expedite your weight loss and help with your weight loss efforts?

Well, there are a lot of foods that can help in weight loss, but experts prefer juices over solid foods, as juices can be easily absorbed by body and contain ample vitamins, minerals, and all other vital nutrients. Today, I let you know top 5 juices that help you lose weight quickly!

Carrot Juice

Carrot juice is one of the most easily available and healthiest juices you can ever consume, as it is extremely rich in vitamin A. Carrot juice also has ample of vital minerals like magnesium, potassium, and calcium. It is also a rich source of carotenes. Regular consumption of carrot juice not only strengthens your body’s self-defense mechanism, it also helps you lose weight at a faster rate. Consume a glassful after every gym session!

Cranberry Juice

Cranberry is one of the richest sources of vitamin C, which helps break fat. Cranberry juice is also renowned to treat UTIs and other bladder infections caused due to E. coli. Have it in pure form or mash in a banana to your glass! It is a nutrient-full juice that will help you lose weight.

Pear Juice

Pear juice is power-packed with essential vitamins and minerals. It is uber-rich in vitamin C and has ample of phosphorus, magnesium, and potassium – all highly essential for the body. Have a glassful everyday to expedite your weight loss!

Blueberry Juice

I, particularly, love its color which also lets you know the richness of antioxidants in this fruit (juice). Blueberry juice is one of the richest in antioxidants. In addition to strengthening your body’s self-defense, it cuts down your body’s fat reserves. It is a less-calorie juice and can be had on a regular basis. Rich in fiber and vitamin C, the delicious blueberry juice will help you get your body in shape!

Pomegranate Juice

Now, I don’t think nobody needs to be told about the goodness and richness of pomegranate juice. A glassful of pomegranate juice is extremely rich in nearly all kinds of antioxidants. Apart from being extremely tasty, a glass a day will help you lose weight and stay fit.

These juices are surely a tasty and healthy way to vanish your fat layers!

Read More: http://www.csscreamy.com/2013/04/08/5-juices-that-help-you-lose-weight-quickly/

3 Exercises to Increase Your Lung Power

Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your pace. But the more your chest heaves, the more you struggle. You may even end up exhausted, bent over, gasping for air.

"Runners think about training their heart and legs, but they rarely think about training their lungs," says Mindy Solkin, owner and head coach of The Running Center in New York City. "A strong respiratory system can improve your running. It's a simple equation: Better breathing equals more oxygen for your muscles, and that equals more endurance."

Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. "Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale," says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. "When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued."

This was backed up by researchers from the Centre for Sports Medicine and Human Performance at Brunel University in England, who recently measured fatigue levels of marathoners' respiratory muscles and leg muscles. They found a direct link — runners whose breathing was the most strained showed the most leg weakness — and concluded in their study that the harder the respiratory muscles had to work, the more the legs would struggle in a race.

The key to preventing lung- and leg-fatigue is breathing more fully. "When you take deeper breaths, you use more air sacs in your lungs, which allows you to take in more oxygen to feed your muscles," says David Ross, M.D., a pulmonologist at UCLA Medical Center. "When I'm running, I concentrate on taking slow and deep breaths to strengthen my diaphragm."

Most runners, says Solkin, are "chest breathers" not "belly breathers." To help her clients see the difference, she has them run a mile at a pace that gets them huffing a bit. Then she has them stop and place one hand on their abdomen and one hand on their chest and watch. The lower hand should move with each breath, while the upper hand should remain relatively still (usually the opposite occurs). "Every time you breathe in, your belly should fill up like a balloon," says Solkin. "And every time you breathe out, that balloon should deflate. When you chest breathe, your shoulders get tense and move up and down. That's wasted energy — energy you should conserve for running."

Chest breathing can be a hard habit to break-especially while you're preoccupied with keeping pace or calculating splits. One way to make the switch easier is to work on belly breathing when you're not running, and the skill will eventually carry over to your running. To make this happen, some elite runners turn to Pilates, a program originally developed as a rehabilitation program for World War I soldiers. Pilates aims to increase flexibility, strengthen the core, and improve breathing. "I try to do Pilates twice a week," says 2004 Olympic marathoner Colleen de Reuck. "It stretches my intercostal muscles and lengthens my spine, which helps my breathing and my running." 

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Lung Capacity Test

The lung capacity test will need to be done with either a simple Spirometry lung function test. It measures how much and how quickly you can move air out of your lungs.This test will often be performed by either a Doctor or fitness professional.

Once you have a reading, use the charts to gauge your performance. Aim to repeat the test three times, and use your best score.

Lung volume is the total amount of air that you can breathe out after taking a deep breathe in.

Lung volume usually depends on your age, sex and height - being largest at around 20-25 years.

Men normally have bigger lungs than women and taller people generally have larger lungs than shorter people.

Factors such as fitness and smoking will also effect your scoring.

The fitter you are, especially with aerobic based exercises such as swimming - running - cycling will all help increase your lung volume.

There is not really a lot worse you can do to your body than smoke - the tar deposits in your lungs, reducing the size of your lungs and greatly impairing the function that you need them to perform.

Quiting smoking will help your body to begin the repair process that you have created and over a short amount of time give you greater gains in both lung strength and volume.
 

MEN NORMAL VALUES
AGE Þ HEIGHT ß	18-25	26-35	36-45	46-55	55+
64	580	605	610	575	560
65/67	590	620	615	590	565
68/70	600	630	625	600	575
71/73	610	640	635	610	590
74	620	650	645	620	600

WOMEN NORMAL VALUES
AGE Þ HEIGHT ß	18-30	31-40	41-50	51-60	61+
58	450	455	445	425	405
59/61	460	465	455	435	415
62/64	470	475	460	445	425
65/67	480	485	475	460	440
68	490	495	485	470	445

MEN		WOMEN
EXCELLENT	+60	+60
GOOD	+30 > +59	+25 > +59
AVERAGE	-29 > + 29	-24 > +24
BELOW AV.	-30 > - 69	-25 > -59
POOR	-70 > - 99	-60 > - 84
CHECK	-100	-85

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Why Is Physical Fitness Important?

We all know that being physically fit is good for us, but exactly why is physical fitness important?

Here are the top 10 benefits of physical fitness:

1. You're more likely to live a long and healthy life.

Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll have more energy, strength and stamina.

People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

3. You'll keep excess body fat off.

If you try and lose weight simply by dieting, you'll lose some muscle along with any body fat you lose and you'll slow down your metabolism. If your weight loss program includes exercise, you'll lose body fat without losing muscle and without slowing down your metabolism. If you're currently at a healthy weight, regular exercise will help you avoid putting on excess body fat in the future.

4. You'll keep your bones strong.

Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

5. You'll prevent or reduce low back pain.

Strengthening your abdominal and lower back muscles can help prevent low back pain, and it can also reduce discomfort if you already suffer from this pain. You might also be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

6. You'll keep your mind sharp.

Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. Regular exercise improves brain function, which helps prevent dementia and Alzheimer's disease.

7. You'll improve your mood.

A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of depression, anxiety, stress and anger are diminished during a workout.

8. You'll get sick less often.

Both aerobic exercise and weight lifting strengthen the immune system. The stronger your immune system, the less often you'll get sick.

9. You'll sleep better.

People who exercise regularly fall asleep faster and wake up less often during the night than people who are sedentary.

10. You'll enjoy life more.

Life is much more enjoyable when you're fit and healthy. You look good and you feel good, and you're more productive in everything you do.

Why is physical fitness important? Because many common health problems are the result of a sedentary lifestyle and they can be minimized or prevented by improving your physical fitness.

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Fitting Healthy Habits Into Your Hectic Life

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges. Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine: 1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive! 2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice. 3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead. 4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas. 5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn more at: http://www.sparkpeople.com/resource/wellness_articles.asp?id=186

MAKING HEALTH & FITNESS COMPLEMENT YOUR LIFE

Fitness, health, and happiness— it’s a winning combination for a full, rich life. However, the direction we go comes at the expense of our daily choices— the ones that impact our behaviors, moods, and even our appearance over time. Before I was writing about this stuff and helping others reach their personal fitness goals, I was on my own journey. The journey was rough though, mainly because I had to do the research myself and seek out fitness professionals to get the information I wanted. I made many mistakes. For some, exercise seems cumbersome, boring, and even expensive. I was one of those people.

I finally broke through, and once I figured out that my health and fitness should complement my life as opposed to ruling it, everything fell into place. Once I shifted my focus to the long-term as opposed to the short, everything became easier. Neither our diets, nor our training schedules are ever perfect.

If you can relate, I want to share some tips from others below on making health and fitness complement your life as opposed to ruling it.

First we have Jen Sinkler, senior fitness editor of Experience Life magazinebased in St. Paul, Minnesota. She is RKC and CrossFit L-1 Certified, and a former U.S. national women’s team rugby athlete.

With such a busy schedule, how do you continue training and healthy eating without experiencing burnout?

"Perspective, almost 100 percent. I used to try to separate ‘work’ from ‘life.’ That did not go particularly well for me, however. Although I spent plenty of time assigning, editing, reading and writing fitness stories, I spent too little time working out myself. So, a few years back, I overhauled my perspective of my job and made the decision that a major part of it was going to be firsthand fitness exploration of what’s going on out there. Burnout isn’t an issue, because I’m always trying something new."

"As for dining on the go, as long as I stick to bun-less burgers and salads instead of fries at least most of the time, I don’t see much fallout. I tend to keep the rules pretty simple, and I find it easy to avoid grains and dairy and not feel deprived in the least."

How do your healthy habits improve your life outside of fitness?

“Good health and fitness means I don’t get sick. It means I wake up feeling great, it means my energy is boundless and it means I’m aging backward. As long as I don’t trade on or abuse this too often, it remains true and gives me an immense amount of freedom.”

What are your tips for those who want to get similar results?

“I believe so much of the fitness factor is mindset. If you don’t enjoy the type of training you do, it’s unlikely you’ll be able to sustain it for the long term. Fitness and nutrition have a lot of ‘right’ answers; the trick is experimenting long enough to find what’s right for you.”

Next we have Leo Babauta, a simplicity blogger, best-selling author, and creator of the popular blog ZenHabits.  Leo is a former journalist (almost 20 years), a husband, and father of six children.

With such a busy schedule, how does one continue their training and healthy eating without experiencing burnout?

“I start by simplifying my schedule— reducing commitments so I have time for things that are important to me, like creating, exercise, and family. I also see exercise and good diet as the things that keep me from burning out— they're necessary for balance, and if I didn't do them, I wouldn't have the energy release and relaxation I need to keep doing the other things I love. So it's one of the few things that must be scheduled.”

How have your healthy habits improved other areas of your life (relationships, productivity, etc.)?

“It's really profound how much health and fitness can change everything. I feel better, more energized, and more motivated in everything I do. I work better and create better. I play with my kids and run around and climb with them. I'm happier, which makes every interaction and relationship better. I just love life more.”

What are your tips for those who want to fitness to complement their life?

“Start small. You might see the fittest people committing hours to exercise, but they're like the black belts. All you need to do is start. Commit to doing five minutes of an activity you enjoy, every day, and commit to changing one thing about what you eat— replace a junk food with something healthy you enjoy. You can find time for five minutes. Slowly, you'll see yourself improve, and you'll want to make more room for fitness.”

And finally, we have Leigh Peele, a certified trainer, writer, and fitness consultant from North Carolina. She is a vegetarian for ethical reasons, lifts heavy, and prefers dancing over traditional cardio workouts.

With your busy schedule, how do you train and stick to a healthy diet without experiencing burnout?

“This might come across as a cop-out answer, but it just isn't an option. It isn't something I feel I have to do. I want to do it and it is crucial to who I am as a person."

"I have a very healthy relationship with diet and exercise. I know how to manipulate body composition with my eyes closed. I don't exercise or eat healthy out of fear. I do so because it is a part of who I am. I like being strong.”

How have your healthy habits improved your life outside of fitness?

“I believe deeply in cause and effect. I believe that one motion leads to another and another. The chain reaction of making your body and health a top priority trickles down to everything. It isn't about being the hottest or the strongest. Someone is always more attractive than you, and being a 5' 4 ½” female, I think it is safe to say someone is always going to be stronger. But, that doesn't mean I can't surpass the average with my intent. My intent is to be the strongest I can be, the smartest I can be, and as successful as I can be. It isn't about other people; it is about me."

"I don't believe in being average or letting your life pass you by, and that shows in the gym. That shows on your plate. It shows in how you treat people. It all leads to the other.”

What are your tips for those who want to fitness to complement their life?

“Don't cheat your life. If you go into a situation saying to yourself, ‘What is the least I can do to actually make a change in my life?’ you aren't going to change. You might as well go back to the drawing board... This isn't about becoming obsessive and overtaking your life with diet and training, but it is about becoming obsessive with making your life something worth living.'

"Care enough to do something, anything to start taking better care of yourself. Then, once you make that an important part of your life, you can find the method and philosophy that works for you.”

Now, it’s your turn. What are some tips you might have to share with the readers on allowing health and fitness to complement our lives?  Let us know in the comments below!

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