If you skip strength training to avoid building big muscles or because you think your time is better spent on cardio, you’re in for a surprise. Strength training can actually help you lose body fat while building lean muscle and strong bones.

Here are 10 different ideas or techniques to help you pursue a lifetime of health and fitness.

If - deep-down - you really don’t want to exercise, then don’t bother reading further. You will need to get to the bottom of those feelings before moving on. Ambivalence and double-mindedness will only lead to a constant cycle of disappointment. But - if you want to reap the many mental and physical benefits of exercise — then read on.

1. Know Thyself - Time of Day

What’s the point in aiming for fasted cardio (i.e. workouts before breakfast) when you are not a morning person? You might start with the best intentions - but it will probably not last. You must find the time that works best for you.

2. Know Thyself - Comfort Zone

When I exercise I sweat. Sometimes profusely. That may seem gross to some - and to be honest when I caught some people staring at my red sweating face - I was embarrassed. I’ve realized that public gym workouts are not always for me. I have a basic setup at home that I use instead. If going to the gym - aim for known quiet periods.

3. Boredom Busters

I feel bored just looking at the rows of poker-faced people sitting on their stationery bikes. I cannot do this. It bores me to tears. The personal trainer might prescribe 45 minutes of steady-state cardio - but it is most definitely not the only way. Personal Trainers for the most part are enthusiastic and helpful people — but many seem to be stuck “in a box” when it comes to innovation. If you bore easily (like me) - then mix it up. The feeling of doing something new or different gets me interested again.

4. Structure and Planning

We have become a very time-poor people. Consequently if we want to accomplish anything we will need to plan it. Don’t say “I’m going to exercise this week”. Say “I’m going to exercise at 4.30pm on Wednesday for 30 minutes - and write it down. It might sound a bit obsessive but every Sunday I plan my whole week - what I aim to do at work, when I will exercise, etc. Without a structure things turn to chaos and I end the week feeling out-of-control and frustrated.

5. Surround yourself with like-minded people

It’s tough enough to motivate yourself without having a bunch of couch potatoes pouring scorn on your intentions. Spend time with the right people (on-line or in the real world) and you’ll find the motivation starts to come.

6. Focus on the feeling after the session

There’s nothing better than blobbing out after a good exercise session. The feeling of satisfaction is something to be savored. Then there are the post-workout endorphins… and the good nights sleep…

7. Stop thinking: All or Nothing

“If I can’t do this workout properly - then there is no point in working out”. I used to think like this. Now I think that even a 5 minute walk is better than 5 minutes on the couch. Even 10 minutes of light weights is better than nothing. This is especially important when exercising after a period of sickness. You feel like you took one step forward but fell 3 steps backward. Go easy on yourself. Don’t give up. Something is better than nothing.

8. What are your priorities?

When taking time to plan your week you will be forced to address priorities. If you are working 16 hours a day and (understandably) have no time for exercise - then you need to sit right back and take a long hard look at what you truly want out of life.

9. Remove the word “quit” from your mental vocabulary

Having goals is great. Lose x pounds of fat. Gain x pounds of muscle. Increased fitness. However there is something even deeper at play. If we lead sedentary lives then exercise simply must become a part of life. Period. Our bodies are made to be worked.

If I said to you “you must exercise for the rest of your life” — how does that make you feel? Examine the feeling. If it feels like a prison sentence then perhaps you need to do some serious rewiring of your inner monologue. Imagine feeling vital, strong, and energized - into your 40s, 50s, 60s, 70s, 80s — wouldn’t that be a good feeling?

10. It’s not just about looks

The skinny girl down the street might look good to you — but her size is no indication of her health or strength. She may have unseen visceral fat (see normal-weight obese) or, sadly, could be inviting osteoporosis to come early.

Exercise is just as much about a healthy body as it is about looking good.

Try New Touch of Gray for Free
The generation that swore it would never get old, didn’t. Welcome to the summer of life. And now there’s a new hair treatment for the summer of your life. New Touch of Gray from Just For Men.

Lets You Keep Some Gray
The first hair treatment that lets you keep a little gray. And it’s available in every shade you need.

Works Gradually
Our applicator comb makes it easy to get the look you want. And, Touch of Gray works gradually.

Try it FREE!
It’s never been easier to get the look you want, and now you can get it for FREE!

Click Here for Touch of Grey Free Trial

Attention Deficit Hyperactivity Disorder or ADHD, is a real, and manageable, medical condition that affects millions of children and adolescents. Contrary to popular belief, ADHD is not a discipline problem.

Everyday, millions of brain cells (or neurons) communicate with one another using chemicals (called neurotransmitters). However, messages relating to emotion, behavior, thinking and attention are generated by two specific neurotransmitters, norepinephrine and dopamine. The belief is that these specific neuro- transmitters may affect ADHD.

Whether there’s an imbalance or an impairment of these neurotransmitters is unclear, and continues to be the subject of medical research.

You should not assume that a child has ADHD because of a few low grades or bursts of excitability every now and then. In fact, ADHD symptoms are persistent and present in multiple settings - whether it’s home, school or during extracurricular activities.

Some signs of ADHD, however, may indicate that the condition could be the reason for your child’s behavior. Be aware of:

• Concerns from multiple sources (a babysitter, parents of your child’s friends, a teacher or coach) that your child’s inattention or hyperactive behavior is causing significant disturbance.
• A persistently high activity level that affects others or causes injury.
• Changes in your child’s emotion and activity level that are not a result of a recent family crisis or alteration in routine

If you are concerned your child may have ADHD, your next step is to schedule an evaluation by a doctor. If your child is diagnosed with ADHD, you and your doctor should work together to treat the condition. Research indicates that a successful ADHD treatment program combines medication with a behavioral modification program. Talk to your doctor about treatment options and get the whole family behind your plan.

Get Your Free 30-day supply of CONCERTA

For over 10 years our physicians have specialized in creating safe, personalized treatments for men with Erectile Dysfunction and Premature Ejaculation. The BMG Method (TM) provides immediate results and also promotes long-term improvement. If Erectile Dysfunction has affected your confidence in your relationship, Boston Medical Group can help.

Contact our physicians today for free information or to schedule a confidential appointment.

Benefits of Urgently Seeking Treatment

• Ability to immediately engage in sexual intercourse, which is necessary for intimacy and enrichment of a relationship
• Improved penile health, circulation, and elasticity, and integral part of erectile dysfunction
• Better treatment outcome for both the short and long term

What is Erectile Dysfunction?

• ED is defined as the inability to achieve or maintain an erection sufficient for satisfactory sexual intercourse. The term “impotence” is also used.
• Most Boston Medical Group patients have tried pills like Viagra, Levitra, or Cialis (registered trademarks for all) without success or experienced intolerable side-effects. They are excited to see results with The BMG Method (TM), which our physicians have used successfully for over 10 years.
• Patients will experience an erection as part of the diagnostic work-up in the first office visit, and they can make an informed decision about their preferred method of treatment.

Getting enough sleep may help you manage your waistline. Research from the University of Michigan shows you may eat about 6% less food if you replace one hour of awake time with an hour of sleep.

Harvard researchers also found that women who slept five or less hours at night had a 32% greater chance of gaining more than 30 pounds over the course of 16 years as compared to those who got at least seven hours of shut-eye.

Get Shut-Eye to Slim Down. (2008, September 26). In About.com.

In a survey of 300 chefs, many owned up to serving 12-oz. or larger steaks (one standard serving is 3-oz.) and up to 2 cups of pasta (half cup is standard).

Fight back against out-of-control portions and eat smarter at restaurants with these resources:

Portion Control
• 7 Portion Control Secrets
• 10 Ways to Control Portions
• How to Eyeball Portion Sizes
• Measure Food without Tools

Eating Out
• 10 Tips for Eating Out
• Eat Smart at Mexican Restaurants
• Eat Smart at Chinese and Japanese Restaurants
• Eating Out Quick Guides

Get Smart About Restaurants and Portion Sizes. (2008, September 24). In About.com.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

If you’re trying to shape up and shed a few pounds and some extra body fat, why not try using a treadmill to lose weight? After all, walking is the most natural form of exercise. And, a treadmill is designed specifically for walking, jogging, or running. No special skills are required to perform these exercises. If you can walk, you can use this type of exercise machine.

I’m sure you have all seen the numerous fitness equipment infomercials. The promises are beyond absurdity. Get the perfect abs in 10 minutes a day. Have a sculpted body in no time. Each machine lauds patented revolutionary technology designed to miraculously get you in shape and lose pounds with a minimal effort.

How to Shed Those Extra Pounds

Losing fat requires burning more calories than you consume. You don’t have to be a runner to efficiently burn the extra calories. Walking can also be a successful method of losing weight if performed for long periods of time (45 minutes or more), at least 5 to 6 days per week. You won’t lose much weight by walking only 3 days per week. Frequency and consistency of walking are just as important as the duration of your workouts for weight control. Exercising on a treadmill for weight loss allows you the convenience of working out in the safety and comfort of a climate-controlled environment…anytime of day or night!

Exercising on a treadmill is low-impact. Risk of injury to your joints, hips, and back is minimal. By taking care not to injure your body during exercise, you’re more likely to be able to perform such exercise throughout your life to control your weight and keep your muscles lean and strong. Your heart will benefit from the treadmill workouts, as well.

Outdoor walking on a flat surface requires walking longer distances to burn enough calories to promote weight loss. When walking on a treadmill, however, you can increase the intensity of your workouts by walking on an elevated grade. The higher intensity will cause your heart rate to rise more rapidly and your body to exert itself harder. As a result, you’ll burn those calories more efficiently in less distance covered. Soon, the pounds will fall off and stay off, if you continue to work out consistently.

If you are really looking for a great treadmill, we recommend the Nautilus T7.18 Pro Series Treadmill

Nautilus award winning Pro Series treadmills offer sophisticated programs that are designed by runners for runners. With these commercially inspired treadmills you ‘ ll find programs based on time, distance, intervals and heart-rate training workouts. The 718 display features a high-resolution liquid-crystal display (LCD) with a 20 x 30 dot-matrix course profile for an extremely visual workout. There are also 12 preset speed-based programs, 3 custom programming options and 3 Hear Rate Control programs.

• Hyperdrive DC system delivers more torque to the belt than any other treadmill motor resulting in a longer lasting belt and deck, more accurate speed control, and a consistent, fluid action.
• REACT® absorption control technology protects ankles, hips, and back by providing the most advanced cushioning system available
• 2-ply Premium walk belt
• Built with 90% of the components found in the Nautilus Commercial Series treadmills used in fitness clubs worldwide.
• Patented stride rate feature is unique to Nautilus treadmills. By reading the rate of your strides per minute, it helps you become a more consistent and efficient runner or walker.
• Features 2 plug-ins, 1 front and 1 rear, allowing for easy placement in tight spaces.