Why You Should Focus on Body Building

Why You Should Focus on Body Building
Bodybuilding is a great activity to get involved in. Not only do your work your body, but also your mind and your will. Bodybuilding will not only help you look better but will also make you tougher and require that you become disciplined. You can’t be a successful body builder if you are only a weekend or part-time warrior. If you want real results you will have to put in real effort. This means not only lifting weights but also watching what you eat. If you are a beginner body builder or are considering becoming a body builder don’t only consider the benefits and rewards but also the costs.
One big mistake that beginners make is to start with a body building workout and eating plan that is too advanced. Like most things, if you start off to fast or at a point which you are not ready for, you will likely be overwhelmed and will quit. Some people may feel like they failed or like body building isn’t for them and will give up before they have given it a fair shot. Don’t let this be you. Instead, find a good plan for beginners and get started.
Below, we will discuss some of the benefits of body building. Bodybuilding is a great activity to focus on because muscle is better then fat, muscle burns more calories than fat and frankly, muscle looks better then fat.
a. Muscle Is Better Than Fat: Muscle is better then fat on just about all fronts.  Having too much body fat can lead to chronic diseases and even death. Of course, you need some body fat. You will need to consume some fat in your food. However, these fats should be lean and healthy. Now, a potato chip here and there won’t kill you, neither will a bowl of ice cream.  However, too much can be harmful. So reason number #1, you should focus on building muscle because muscle is much better for your health then fat.
b. Muscle Burns More Calories: Muscle will burn more calories then fat.  If you have a good deal of muscle, this will allow you to lose weight easier and also to maintain your ideal weight better. You won’t go up and down as much when you have a lot of muscle.
c. Muscle Allows You to Eat More: Having a lot of muscle allows you to cheat a little bit on your diet. This is because muscle burns more calories then fat so you can eat more and not gain weight as easy. Of course, you can’t go crazy here, but you will be able to get by with an extra slice of pizza every now and then.
d. Muscle Looks Good: Let’s be honest here, muscle looks good. Now, you don’t have to be a total muscle dude or babe, but a sleek, toned, muscled physique is universally seen as attractive.
Bodybuilding can be a hobby or it can be done professionally. It probably does not need to be said but professional body building will require a bigger time commitment and extreme effort in order to be successful. To find out if professional body building is for you, spend some time investigating the sport.

Tips for Women Body Builders

Tips for Women Body Builders
When the average person thinks of body building, they think about men. However, there are millions of women that participate in body building both professionally and as amateurs. The sport is just as demanding and tough for the women as it is for the men. There are however, some important differences. Men and women’s bodies are obviously different and so the nutritional and workout guidelines for women bodybuilders will differ from men. Women metabolize, build and burn fat differently then men do. They burn less fat and metabolize it much slower. Therefore,  what is effective for male body builders will likely not be for women body builders. Some things of course will effective for both genders but overall, the approach will have to be different.
The ability to build muscle and gain muscle mass is another huge difference between men and women. Men were created to naturally have bigger muscles and greater muscle mass then women. This can not be changed. For this reason, when women lift weights, they will get defined muscles but they won’t get huge. Women only develop massive muscles when they are taking steroids. For many women this is a great relief. They do not want to become bulky.  They just want to get toned and build lean muscle. Other women do want to get really big and will thus take steroids. For women interested in body building, here a few tips to get you started on the right path.
Find A Good Program: The first step for women interesting is to find a body building program. The right program will be one that enables you to meet your fitness goals. Do you just want to tone up? Do you want to get bigger muscles? Are you looking for lots of mass? Answer these questions first. Knowing what you want will help you find a program that fits your needs.
Follow That Program: Once you have that program, it is imperative that you follow it. You will not get results if you are not disciplined or unfocused. If you get behind a bit or skip a few workouts, don’t give up, start again.
Follow A Proper Diet: Nearly as important as actually lifting weights is to eat right. If you diet is high in fat content and sugary snacks you will offset many of the gains that you make for lifting. Therefore, make sure to follow a diet that is healthy and has plenty of lean protein.
Supplementation: While steroids are bad, supplementation is not. Find a good, quality supplement for protein and even to help you burn fat.
Exercise & Stretch: To make sure that your muscles are lean, it is important that you stretch and engage in exercise. It will enable you to burn fat and to have a nice, healthy, feminine and natural tone and shape.
Men and women were created differently. These differences will have to be accounted for when it comes to body building. Women will not naturally grow big huge, muscles like men do even when they lift weights. They only way that they can achieve this is with the use of steroids. For many women, this is a relief because they may want to become muscular but still maintain their femininity.

The Truth about HGH and Body Building

The Truth about HGH and Body Building
HGH has been getting more and more mainstream press. Individuals that bodybuild have long been familiar with it. However, celebrities like Sylvester Stallone touting it’s benefits and fountain of youth qualities, more people are beginning to ask questions about HGH or Human Growth hormone.
Many people refer to HGH as the fountain of youth. They believe that it has properties that will reverse aging. It has also be said to increase metabolic function and help individuals build up muscle mass. But what’s the truth? Is all of this simply a bunch of marketing hype? What exactly is HGH?
HGH is a hormone that is manufactured by the pituitary gland which resides in the brain. It helps to increase growth and the production of cells in the body. HGH can help to make people taller, improve their muscle mass, decrease fat, increase the retention of calcium, controls sugar while also building up the immune system. So from the looks of things HGG seems like a wonderful drug. All of these things help keep our bodies young and healthy. However, as we age and reach the age of 30, the Human Growth Hormone begins to decrease. The body starts produce less of it as we get older. As the hormone decreases, we begin to age. Depression, weight gain, lower energy levels, diabetes and depression begin to become bigger threats. Many people believe that by consuming HGH, we will be able to reverse these maladies.
HGH comes in many forms and can be ingested a number of ways. They include sprays, herbs and injections. HGH injections costs around $25 and should be taken multiple times a day, around 2-3. As you can see, unless you are wealthy, this could get quite expensive, roughly $50-$75 every day. The HGH that is injected is made from synthetic ingredients. This means that there may be some unpleasant side effects.
HGH sprays are another way to ingest HGH. There is little official evidence that the sprays are effective. It may not be able to properly enter the body through the mouth. Therefore, sprays are not considered a good method to take HGH.
Natural Supplements (HGH Releasers): This method is recognized as good way to take HGH. It comes in a tablet and can be taken right before you lay down at night. During the night, your pituitary gland is working the most. Because natural Human Growth Hormone supplements are make from natural ingredients, they are much better then synthetic materials.
These types of supplements encourage the pituitary gland to produce an increased amount of HGH, unlike synthetic HGH which is injected into the body. It is much more safe. Research has found very little side effects and it is a very popular option. For these reasons, it is considered one of the safest and best methods to take HGH.
If you are interested in taking HGH, you will need to first talk to your doctor. Ask him or her if the hormone is safe for you to take. Once you have been given the OK, consider GHR1000 or GenF20. Both of these are natural and are considered very safe. GHR1000 is manufactured in a laboratory that is FDA certified.

Fat Burning Supplements

Fat Burning Supplements
In bodybuilding, you want as little fat as possible (but still a healthy amount). Some people have faster more effective metabolisms then others which allow them to burn fat faster. For those people who are not as genetically blessed, fat burning supplements may become an important tool in your body building arsenal. However, with so many choices available, it can be very difficult to make a decision on which one to purchase.  Below, we will discuss some of the more well known options and even give you some product names to look into and consider
Some common supplements for fat loss include no-stimulant fat burners, theromgenic fat burners, appetite suppressors, carb and fat blockers. These supplements are designed to help you decrease the amount of fat on your body.
Thermogenic Fat Burners: These type of burners are very effective and do not use ephedra. Ephedra can be dangerous for some individuals and so it is best not used. Besides the possibility of illness or death, ephedra is also known to make some people jittery. Many fat burners use caffeine and not ephedra, which also works really well. Popular theromengic fat burners include Nutrex Lipo 6 and Controlled Labs Reduction.
Thermogenics without Stimulants: Some people simply do not tolerate stimulants very well. They may make some people feel too jittery. For those individuals a fat burner that does not use stimulants are a good option. They may not be as effective as fat burners without stimulants. However they can be a safer and less bothersome option. Ones to check out include Universal Super Cuts 3 and MAN Vaporize.
Carb Blockers: When you are bodybuilding, it is important to consume plenty of protein. Carbs can curtail good body building results. If you eat a lot of carbs and aren’t ready to give them up, you may want to consider a carb blocker. It will help you lose weight and avoid getting bulky in a bad way. Consider BSN Cheaters Relief and Absolute Nutrition CBlock.
Fat Blockers: Fat blockers work similarly to car blockers. They prevent the fat from being absorbed in the body. Fat blockers will bind to the fat and then escort it out of the body. Chitosan is a very good fat blocker to use.
Appetite Suppressors: Many people have a hard time losing weight because they love to eat. They have a difficult time pulling them away from the table. For these individuals, an appetite suppressant may be in order. It will help take away their appetite so that they do not eat foods which will sabotage their weight loss efforts.
There are many different types of fat burning supplements. Many of them will take a different approach to burning fat. Some supplements will help to block fat, while others will block carbs. Some supplements will suppress your appetite so that you will not want to eat. You will need to consider your own will power before you choose the appropriate supplement. For example, you may not want to significantly decrease your carb intake, so you may want to purchase a carb blocker.

Effective Muscle Building Tips

Effective Muscle Building Tips
The formula for building muscle is not complicated. You need to lift weights, eat right and do the intangibles. It is however, important to note that different people will have different results due to their genetics. Sure, you can take a shortcut and use steroids and get huge. But most people understand that steroids have their own set of risks and are best to be avoided.
The best advice is to simply “do you.” That means train hard and safely lift the weights that you can, eat right, do the little things and let the chips fall where they might. Sure, you may not look like Arnold Schwarzenegger in his heyday, but chances are, you will look pretty good and far better then you did before you started body building
Building muscle is formulaic. You can’t just arbitrarily try to do it. You have to create or find a good plan and then follow it.  Below, are some effective tips to help you get started:
1. Lift Weights:  This is obviously the biggest part of the equation. You need to lift weights and you need to do it correctly. Find a workout that works the entire body. You don’t want to always over train but you do need an effective workout.  There are lots of different workouts that you can perform and machines that you can use to help you build muscle. However, there are four that you simply must do. They are called compound movements.
Compound movements work more then one muscle in your body. For example, an exercise like the bench press is a compound movement because not only are you working out your chest muscles (primarily), but you are also working out your triceps and shoulders, secondarily. Four compound exercises that you must have in your workout are the bench press, squats, dead lifts and the military press.
2. Eat Right: Eating the right foods is just as important as you lifting weights. You can lift all of the weights that you want but if your diet is poor, you will never get the very best results possible. You will be cheating yourself. This doesn’t mean that you can’t ever cheat, but your overall diet should be good. You will need to consume foods that will your muscles grow. Protein is a big part of a muscle building diet. You should eat protein everyday. 1 gram of protein each day (for every pound that you weight), regardless of whether you work out or not, is what you should be eating. Stay away from saturated fat, sweets and fast foods. You will need a lot of calories but not junk calories.
3. Do the Intangibles: The intangibles include things like not overtraining, getting adequate rest, staying motivated and being dedicated.
Body building is simple. You lift weights, eat right and supplement when necessary. However, it is not easy. It will take an incredible amount of dedication and knowledge. You will need to know how to workout, what weights to lift, what foods to eat and how to care for your body so that you do not get injured.

Deciding To Compete

Deciding To Compete
Bodybuilding can be a great activity to engage in as a hobby but it can also be done professionally.  Individuals may also choose to compete but at an amateur level. The decision to become a competitive body builder should not be made lightly. It will take a tremendous amount of commitment, hard work and effort.
Getting ready to compete in a professional event often requires a person to work really hard for three months at a time, while carefully watching every morsel that goes into their mouths.  Only after they understand the commitment, training and dieting involved, should they make that decision.
If a person has decided to become a professional body builder, one of the first things that they will need to do is pick which organization they want to compete in. The majority of organizations make purchasing a membership card mandatory. Membership typically lasts for about 12 months. After they join, they will be able to compete in any bodybuilding contests that the organization sponsors for that year.
Amateur competitions do not give away cash to winners. If you are interested in competing for money, then you will need to become a professional.  In order to compete as a professional, you will have to be a pro-qualification event or be awarded one of the top three spots in a super qualifier event.
Part of your decision when joining an organization will involve what substances that group allows. Some organizations will not allow any type of steroids. Organizations fall into two main camps with subcategories. Tested and Non-tested are the two types of organizations. Tested groups are those that test their athletes for substances. Some groups allow legal hormones, while others don’t allow any hormones at all. Conversely, the non-tested group allows it’s members to take anything that they want because they do not test their athletes. IFBB is a non-tested organization while, Musclemania is an example of a tested organization.
It is also important to remember that just because you are not currently taking anything does not mean that you can compete in a tested organization. Some groups will not allow you to compete at their events if you have used a non-allowable substance in the past 5-7 years. To find out if you are able to qualify, make sure that you read that organization’s banned substance list.
After you have chosen an organization, you will get to pick which competitions you want to enter. You will need to consider your personal schedule. Most competitions will require that you give a significant amount effort and tremendously cut back on the food you eat 12 weeks before a competition. Therefore, it is important for you to pick tournaments when you have a sufficient amount of time to prepare.
Deciding to compete can be a hard decision. Competition will require a great deal of commitment and time. Everyone will not be able to give it. Before you make a final decision, make sure that it is the right choice for you. Find out what it will require of you then join an organization and try your hand at competing. It will undoubtedly be a fun and exciting experience.

Building Muscle without Steroids

Building Muscle without Steroids
Steroids and body building for some people are synonymous. Let’s face it, many men and women could not achieve the gains that they do, with steroids.  Some bodybuilders, who want to badly  achieve their dreams of body building dominance or who want to push their bodies as far as it can go, may choose to use steroids as the vehicle to achieve these things.
 For some competitive body builders using steroids is simply a part of the sport. There are organizations that do not test the athletes and there is an expectation as well as acceptance of steroid use. However, this is not the case for all body builders. Some body builders choose to compete without the use of steroids.
Most people are aware of the many dangers that are associated with steroids and the possible side effects. Because of this, there are body building organizations and competitions for natural body builders. Natural body building is popular as well as some people would rather not use steroids.
Instead of using steroids, body builders that want gains naturally will find that they have a host of “natural” products geared toward them. For natural body builders that compete, it is important to check the IOC banned substances list before you use any supplement. Natural body builders, in many competitions, have to be drug free for at least 5 years. Below, we will discuss muscle building and body building without steroids.
Some muscle building research has shown that while anabolic steroids will inflate your muscles, it will not help you with long lasting, permanent results. Along with these temporary gains are terrible side effects, which include rage, diabetes, mood swings that can’t be controlled, aggressive behavior and unnatural, gender body changes.
Instead of using steroids to build muscle, there are supplement advances that will enable you to still get great gains without all of the risks. One supplement that has become fairly popular is Endothil CR. It was created by a Dr. David Summers. It is for strength training and building muscle mass. The next generation product is called Stemulite. It is more powerful then Endothil CR and uses lots of natural ingredients. These natural ingredients include a stem cell agonist, amino acids, enzymes, protein and indium.
Stemulite helps to repair small muscle tears that naturally occur when we work out. These muscle and ligament tears make us sore and make it more difficult to work out. Stemulite helps to build new muscle. Not only that, but is believed to be able to improve strength and endurance, improve recovery time, improve the definition of muscle, provides greater energy and helps individuals sleep better.
Body building can be done naturally. There are a lot of risky and dangerous side effects associated with steroids. For individuals that choose to body build naturally, there are supplements available that will still allow them to make great gains. However, these gains are much more safe and controlled. Two good ones include Stemulite and Endothil CR. There are other ones but these two are really popular and proven. Again, if you are a tested competitor, be sure to check the banned substances list.

Body Building Supplement Guide

Body Building Supplement Guide
Because our bodies are genetically unique, one person’s results will differ from another.  Individuals will also differ in their goals. Some people will want huge muscles, while other people just may want to tone up and lose weight. Based on an individuals goal, they may or may not choose to supplement. Supplementation can allow you to work out longer and harder, repair sore, damaged muscle and even provide you with dietary components important for body building.
There are ton of body building supplements on the market and choosing the right ones can be very difficult. All of the ads are slick and show pictures of beautiful and muscle bound men and women. Without some inside knowledge, it can be hard deciding on which products to spend your money on and to figure out what supplements you may need.
Below, we will discuss some popular forms of supplementation and why you may or may not need them. Supplementation shouldn’t be scary. They can have a lot of good benefits and can help you reach your personal body building goals.
a. Protein: If you are going to build muscle, you have to consume an adequate amount of protein. You should get it through your food, but if you are having trouble doing so, consider taking a supplement. There are many protein products on the market.  One to two pounds of protein per every pound that you weigh, everyday, is essential for building muscle.  Therefore, if you weigh 175 pounds, you should be eating between 175 grams-350 grams of protein every day. This is a lot of protein.  If you aren’t sure what your options are, here a few good ones. Whey is good for taking after you have worked out. Casein is another good option. It is good to take before you turn in for the night. Eggs, soy and low carb protein shakes.
c. Glutamine: Glutamine is an amino acid that is found in the body’s muscles. It helps your muscle recover and prevents the wasting away of muscle.
d. Vitamins: I know when you thing about getting ripped, you probably don’t think of your daily multi-vitamin. However, vitamins are important. Any deficiencies can hurt your gains. You will need a more high quality vitamin then you can purchase at your grocery store, so be prepared to find something a little more potent than that.
e. Testosterone Boosters: You can boost your testosterone naturally. Testosterone will help you build muscle.  This is why steroids are so popular. However, besides being illegal, they can be dangerous and have troublesome side effects. Try a natural testosterone booster instead.
Protein powders and bars, glutamine, vitamins and testosterone boosters are all available supplements. Think about your personal goals. Do you really want to get ripped? Do you want to add bulk? Are you simply looking to lose a few pounds and get toned? Your supplementation needs will be determined by these goals and of course your bank account. So consider carefully before you spend money on products that you won’t either not even bother taking or do not need.

Body Building Sabotagers

Body Building Sabotagers
Many people, both men and women are fascinated by body building. Having muscles is evidence that a person takes care of their body, is discipline and cares about their appearance. Strong muscles are attractive to many people and for individuals who are motivated by gaining the attention of the opposite sex, body building is the perfect activity. Other people are interested in muscle building because they want their body to reach its’ full potential. Still, other people,  want to build muscle because they like the sport and want to compete against other body builders for cash, prizes or even simply the thrill of victory.
Whatever, your motivation, body building requires extreme discipline, focus and desire. It is very easy to get side tracked. There are attitudes and actions which will get you off course if you do not recognize them. Here are 5 of the major sabotagers.
a. Being Lazy: It is much easier to dream about having a hard, muscle bound body, then it is to actually work out and get one. While many people start off hung ho and excited, sore, tired muscles and hard workouts will quickly separate the wannabes from those that are for real. You will need to be disciplined and extremely dedicated. If you can not be, you will not get the muscle bound body that you desire.
b. Not Lifting: Not lifting on schedule and on a regular basis will definitely ensure that you do get the results that you want. Sure you will get tired and sore. There will be many days that you don’t feel like lifting. Don’t give in to it. Working out really hard for 2 weeks and then taking 3 weeks off, will not allow you to get the body of your dreams.
Make sure that you take special care to not start off too ambitiously. Some people, who are not in shape, will attempt to follow a plan that only someone who is in superior shape could possibly follow and then get discouraged when they can’t keep up. Get a good plan that takes into account where you are physically and then build up slowly.  You will be less inclined to quit or to take long breaks in between workouts.
c. Don’t Eat With Discipline: To build great muscles, you have to have the right fuel (food). You can not eat a bunch of fatty, sugary foods and drinks. You will need to eat foods that will help you build muscle and not store fat.
d. Spending Your Time Talking About Building Muscle Instead of Doing It: Some people will spend all of their time, talking about how great their body is going to be and not doing what it takes to actually get that body. Don’t let that be you!
e. Giving Up: Some individuals, who aren’t prepared for the commitment required to build muscle will quit. To lessen your chances of quitting, make sure that you study muscle building a bit. Find out what it require you to do or give up, then you are less likely to give up because you know what to expect.

A Proper Diet for Women Bodybuilders

A Proper Diet for Women Bodybuilders
One of the biggest differences between men and women when it comes to body building is their metabolism. Women metabolize fat slower and less efficiently then men. It is also much tougher for them to gain muscle. They have to work harder because their bodies are different. Therefore, when looking for a diet that will encourage muscle building, women have to keep these things in account.
Women that began lifting weights don not have to worry about becoming bulky. Sure, they may get a little bit bigger but they do not have to worry about looking like a man. Women body builders that do have extremely large muscles are those that use synthetic testosterone or steroids.
When finding and following a body building diet, it is important to find one that is congruent with your goals. If you want a leaner, more natural look, then don’t eat a ton of food that will bulk you up. Instead, eat lean proteins and lots of fruits and vegetables.
You will also want to ensure that you exercise. Walking, jogging and working out on the treadmill are activities that women should engage in along with lifting weights. This will help them lose fat and weight lifting will help them build up their muscles.
The right diet to help a woman meet her body building goals will depend on the woman herself. If a woman has a slow metabolism or tends to carry a lot of fat, then she will want to watch what she eats very closely. She will want to be sure to limit the amount of fat and sugar that she eats and drinks.
The amount of cholesterol that a woman consumes should also be kept at a minimum. Eating a good amount of protein is important as is calcium. Milk, yogurt, lean meats and plenty of vegetables is a good dietary base.
Women’s bodies metabolize fat different then a man. They will have to make greater efforts in order to decrease fat and increase muscle. This can be accomplished by following a good, low fat diet, supplementation and exercise. If a woman follows a diet that is low in fat and high in lean proteins, they will be able to keep off the weight. They will also need to be sure to engage in exercise. Cardio training such as running and walking will also help to keep the fat away. Lastly, women may want to consider supplementation. Fat burners and carb blockers are great supplements to keep fat at a minimum.
Weight lifting will require a lot of hard work for women, perhaps even more so then women. They not only have to be knowledgeable about the sport and committed to it but they also have to fight their own genetics. It is normal for women to carry more fat then men. Therefore, they must make extra efforts to decrease their body’s natural propensity to retain fat. Ways to do this include aerobic exercise, supplementation and exercise. Before you start a body building program and begin taking supplements, be sure to discuss them with your doctor so that you can be ensured that they are safe.

14_Tips_on_How_to_Strip_Off_Body_fat

14 Tips on How to Strip Off Bodyfat


The formula for losing body fat applies to you just as it does to a professional bodybuilder, but the pros take it much further than most typical bodybuilders ever do.  To lose body fat, take in fewer calories than you burn.  If you have more energy going in than going out, an energy surplus, you'll gain weight.  If you have more energy going out than in, you have an energy deficit, you'll lose weight because you'll force your body to draw on its energy stores—body fat.

Many diets and diet and exercise plans can produce the energy deficit required for fat loss, but some are better than others.  A healthful and practical diet and exercise strategy can be sustained over the long term without any loss of muscle.  The next 14 tips will provide many facts and tips you can use to help you devise such a strategy.

1) Don't confuse weight loss with fat loss.  You want fat loss, not just weight loss.

2) Most men store their fat around their waists, and most women store around their hips and thighs. It's a gender issue.

3) Body fat can't be melted away through plastic wraps, saunas or steam baths.  It can't be rubbed away through massage or vibrating and rubbing machines.  Nor can it be dissolved by a dietary supplement.

4) Sweating—whether through saunas, special bands, belts or wrappings—doesn't produce fat loss.  It produces water loss, which you regain through fluid intake.

5) No matter how many sit-ups, crunches, twists or whatever else you do, you won't whittle away fat from your waist.  You achieve fat reduction internally, and only if you're in sufficient energy deficit for a sufficient period.  The body sheds fat overall, not just one area, from some places more than others—or not at all.  The only way to spot reduce fat is through surgery, which ahs dangers and isn't a long term cure.

6) To avoid muscle loss while you strip off body fat, you must lose fat slowly and avoid overtraining. Make one pound a week the maximum rate of weight loss.

7) Train as if your priority is to build muscle.  Keep your routines short, hard and focused on the basic exercises.  Train with progressive poundages is possible, although that may not be possible on a fat loss program if you've already trained for a long time.  At minimum, maintain your current strength and muscle mass as you strip off body fat.

8) The more food you can eat and still lose body fat, the easier it will be for you to sustain the plan because you won't suffer the deprivation that most people feel when they diet.  To be able to have a satisfying calorie intake, increase your calorie output.  The more energy you burn through exercise and general activity, the more food you can have and still be in a calorie deficit.

9) The simplest, most practical, cheapest, low-intensity exercise is walking.  If you walk for an hour each day on top of your usual activities, you'll use up an additional 400 calories, depending on your pace.

10) If you prefer to use an elliptical or cross trainer or a rower, climber or stationary cycle instead of walking, that's fine.  Still, you can walk outdoors anywhere, without special equipment.  For the alternatives you need equipment and a gym, unless you have your own gear at home.

11) Each mile covered by foot, whether you walk at a snail's pace or run it as fast as you can, burns about 100 calories.  Of course, the faster you cover a given distance, the more quickly you'll burn the 100 or so calories.  The quicker you cover it, of course, the more it will tire you.  While it's easy to walk at a leisurely pace, it's a rigorous workout to run.  Which are you more likely to do on a daily basis?

12) If you get a home treadmill, you can make walking even more comfortable and convenient. You can walk while watching TV, listening to music, or holding a conversation.  You also have climate control and other advantages over walking outdoors.  You can do some of your walking outdoors and some of it indoors, depending on your preference and the weather.

13) Analyze how many caloires you're currently taking in each day.  Maintain a food journal for a week of your normal food and drink consumption.  Write down everything you eat and drink and the precise quantities for accuracy.  And also be honest with yourself.

14) Use a printed calorie counter to find the calorie value of what you eat and drink.  Compute the total number of calories you take in over the seven days, and then divide the total by seven to produce your daily average calorie intake.