Tips to make your hair grow faster

Here are my 10 tips to make your hair grow faster!

1. Practice Good Hair Habits

If you want to have your hair grow faster, you need healthy hair. Good hair habits will help you avoid damaging your hair and keep it healthy.

Here some good practices:

Use a brush with natural boar bristles.

Don't braid or put your hair in a ponytail when it is still wet.

Avoid chemical treatments such as bleaching, perms, coloring or highlighting.

Minimize heat styling with things such as hot combs, hair dryers and curling irons.

Although the best thing to do, is to avoid using heat styling, it is still important to dry your hairs roots after washing it. I learnt this with a specialized doctor. The roots of our hair take a long time to dry whenever we wash it, between 2 and 3 days actually. Therefore, it is extremely important to dry it with a hair dryer. Do not forget the important thing to is, is to dry your hairs roots, not the ends. If you leave the ends wet, is no big deal.

2. Maintain a healthy diet

Eating well and healthy is really important. You must eat lots of fruits and vegetables. You should also do a diet based on proteins. Since hair is protein, a diet that is too low in protein may cause some thinning hair or a retardation in the growth cycle. For instance, fish, eggs, beans or yogurt, are filled with protein. Soy protein has also been found to be helpful in stimulating hair growth.

Remember, beauty comes from the inside. In a way, you are what you eat. If you feed yourself lots of healthy nourishing foods your body will reflect this.

3. Flaxseed oil

Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil is highly recommended for the general well being and whole body nutrition. It is a natural acids source that are essential to keep our body healthy.

They are also good for the heart, reducing the risk of coronary heart disease. The recommended daily dose for most people is at least 1,000 mg taken one to three times daily.

Therefore, if you don't eat much fish, you must take the Flax Seed Oil supply in order to help your body having all the vitamins you need and consequently speed up your hairs growth.

 Keep it trimmed!

To cut your split end is very important. When you ignore split ends, it ends up leaving you with shorter hair due to breakage.

Damage to your hair will move up from the ends and the only way to stop it in its tracks is to remove it as soon as it happens.

Do not forget the hair starts growing for the root, not the ends. Therefore, whenever the split ends are cut, your hair follicle is working less to repair split, dead ends and working more in the root. If you cut the ends frequently, your hair will grow faster and healthier. Trust me, it's true!

It's always easy to talk though. It's hard to put it into action. I hate having to trim my hair when I have worked so hard on making it long! But it's a need that will bring good results in a long term time. Just be patient and you will see!

4. Massage the scalp

Always give yourself a scalp massage. You will want to massage your hair at least three times a week, use the tips of your hands and firmly massage your scalp. Make sure you cover the entire head. With a good scalp massage you increased blood circulation which enriches skin with essential nutrients and oxygen.

After a massage actively circulating blood brings the nutrients to hair follicles. Besides, massage helps to relax and improves the strength of the roots.

5. Don’t wash your hair every day

I know it sounds disgusting, but washing your hair too often pulls the strands, damages the scalp, and rids your hair of the natural oils essential for growing long, thick hair. You must allow the hair oils to condition your hair rather than constantly washing the oils out.

After a while, your hair will be trained, and it won't look as dirty as it looked before, and the washes will last longer. There's plenty of videos on youtube of beauty gurus that teach you the best way to train your hair.

The ideal, would be to wash your hair between 2 or 3 times a week, maximum. You'll see it will get shinier and healthier.

6. Comb after wash it - Don't Brush it

Comb through your hair with a wide toothed comb right when you turn off your shower water when it is still soaking wet. It's much better for detangles your hair super quickly. This way you are struggling afterward or having to attack your hair with a brush. Using a brush on wet hair can break the strands you have worked so hard to protect.

Use a wide-toothed comb and comb your hair in a slow motion.

Additionally, avoid pulling your hair tightly especially for women who are fond of ponytails, braids, cornrows and clips. 

7. Always Use Heat Protect

Applying a heat protectant spray when using heated styling tools is very important.

Heat protectant is something I often forget to use, but it is really important to protect your strands against damage. If you protect your hair from the time it is a baby hair at your root it will have a long and happy lifespan, and be able to grow much longer than if you abuse it for years.

8. Use a deep conditioning treatment

This will help hydrate strands and make them stronger. A hair treatment can help restore damaged hair, add shine and body to dull lifeless hair, and improve the texture of frizzy, unmanageable hair.

Damaged hair loses two essential components; moisture and protein. Most times, both of these elements need to be replaced for an effective hair treatment.

An occasional deep conditioning or reconstructing treatment will help restore your hair to its prime condition. It's also a good idea to treat your hair before and after any chemical processes.

I love my Macadamia Natural Oil Deep Repair Masque because it truly leaves my hair really soft and easier to comb.

9. Reduce Stress

Finally, we all know stress ain't good for our health. Stress can cause a variety of health problems, so it should be no surprise that it also affects the hair. Excessive stress will slow down your hair's growth rate and it will make it weaker, turning it extremely more vulnerable to breaks.

Some stress-reducing techniques are deep breathing, regular exercise, mediation, yoga, or enjoying a hobby or recreational activity such as reading, cooking, or gardening Is very important to reduce your stress level as much as you can to get a hair and life more healthy.

Jaundice - Cause,Precautions and Cure(Ayurvedic)

Jaundice - Cause,Precautions and Cure(Ayurvedic)

Jaundice is a disease related to Liver a big gland in human body. Liver plays a prominent role in digestion activity. It also generates Bile pigments/Particles which helps in dissolving cholestrol and store fat in galbladder. 

Jaundice is categorised into three kinds
a)Viral Infective Hepititis
b) Obstruction of bile ducts
c) Heamolytic anaemia     { This kind is observed due to blast of high amont of Red Blood Cells}.

Cause of Jaundice:

• Consuming Stale/Poisonted Food
• Drinking Contaminated water 
• Consuming ice creams,cool drinks, etc,. which contain preservatives.

Through the above stated reasons the virus which cause Jaundice can enter human body and cause inflammation il liver which is said to be Jaundice.

Symptoms of Jaundice:

• Early symptoms are Fever
• Disillusioned
• Loosing interest in taking foo
• Turning of eyes and finger nails into Yellowish
• Passing Urine which will be yellowish in color

And Bile Pigments which are produced by liver will not be produced.How to control Jaundice ? : There is a Saying " Prevention is better than Cure". i.e

• Food,Water and Other Fluids which are hygenic must be consumed.
• consume butter milk with food
• Should consume non-acidic food
• Spicy food should be avoided
• Fluids such as Glucose water, Barely milk 
• Fresh sugarcane juice, Coconut water is recommended.

Medicine in Ayurvedics to cure Jaundice :
1) Aleve (52-tablets) ; Dosage-(Morning and Evening each)
2) Aarogyavardanivati
3) Nirocil Dosage-(Morning and Evening each)

Note: Doctor Consultation is required in using medicine. The other two forms i.e Heamolytic anaemia , Obstruction of bile ducts require other curing methods.

Published Date : Tuesday, 12/7/2011 11:53 PM IST

Check out whether you are Cautious or Over-Cautious :

Being cautious is a good habit for all but there is a line of seperation/limit for being cautious. When this limit is crossed it tends to over-cautiousness. Being over-cautious may turn worse in some situations. Test whether you are cautious or over-cautious by answering urself the below questions. Questions may look wierd but try to answer them with involvement.

1) You have a purse in pocket and you will be constantly checking it .... whether it is there or its being stolen? a) YES b) NO

2) While filling a form you'll think more than twice to fill it without mistakes ... but being over-cautious you commit more mistakes in-turn? a) YES b) NO

3)You'll go early for a cinema-hall to purchase tickets thinking that they might be soldout, hence waste of time a) YES b) NO

4) You'll lock your door and before leaving from your home ... you'll check more than twice whether the door is locked properly or not? a) YES b) NO

5) You'll be not interested to make new relations with new persons being over-cautious that you should not believe new persons/strangers? a) YES b) NO

6) You'll deny your family members in wearing gold/precious ornaments? a) YES b) NO

Conclusion : If the answers are mostly (a) then you should remove the word over  from Over-Cautious. Hope it helped you. : )

Published Date : Tuesday, 12/7/2011 11:49 PM IST

Know whether you are having enough sleep or suffering with sleep disorder ?

All of us know that a pleasant sleep is a key for Healthy living. The importance of sleep is being recognised by every-one these days. Sleep works as a restorative function for the brain and body. Having sound sleep will Rejuvenate you for the next day activities.

Here are some questions to ask yourself to know whether you sleep well or not ?

1) You will spend the whole night watching tv ? a) YES b) NO
2) You will be chatting with your friends at sleeping hours? a) YES b) NO
3) You will be engaged in some deep thoughts with out sleeping? a) YES b) NO
4) You will wake up suddenly during sleep and you dont get sleep again? a) YES b) NO
5) You tend to sleep at your office? a) YES b) NO
6) You dont have regular exercise? a) YES b) NO
7) You will go for sleep at late night and will wake up late in morning and hurry up for office? a) YES b) NO

Conclusion : If your answer is (a) for most of the options then you must be cautious now and should try to have proper sleep. Sleep sound ... Stay healthy : )

Published Date : Tuesday, 12/7/2011 11:46 PM IST

Are you suffering from Swollen Throat ?

If yes! Then here we'll see the cause and remedy for this. Throat is an important part of human body, it serves as a passage for food and water from mouth to stomach. It is a tube that begins at the back of the mouth and transports air to your trachea(Wind Pipe) and Larynx(Voice box). It also delivers food to eusophagus which is connected to stomach.  

Swelling of Voice box can be observed than the normal individuals but in people who are indulged in dailyactivities such as 

• Professors,
• Singers,
• Polticians,
• Traders etc.,

How to know if you are suffering from throat disorders especially in swollen vocal box: 

• If your neck turns either red or blue
• Swollen Tonsils
• Feeling of obstruction in throat
• extension of throat pain to ears etc..,

Swelling of Voice box may remain for a shorter time which may persist for few days but depeding on seriousness or due to negligence in cure it may be remain for  long term period i.e it may remain for few weeks / even months .
 
Symptoms of short term/normal swollen vocal box: 

• Fever
• Neck pain & Body pain 
• Feeling difficlty while consuming food
•  Feeling suffocation while intake of air
• droplets of water oozing out from nose. 

But having these symptoms for a longer period implicates a long term disorder.

Cause for Swollen throat:   

• Pneumonia Virus. 
• Streptocaoccal and staphylococcal bacteria
• other viruses, Acid reflux disease, Coughing
• Consumption of cigarettes and Alcohol,
• corticosteroid and using medicines related to Asthma.

How to confirm throat disorder/swollen throat: 

• Chest X-ray
• laryngoscope test
• cbp,ISR
• Throat swab culture test etc ..,   are used to detect the degree of disease.

Remedies for Swollen Voice box in Homeopathy: Based on type of infection Homeopathic practitioners suggest you the following medicines such as

• Belladonna
• MIR
• Phytolacca
• Lachesis
• merc.sol
• phosphorous
• Rumex
• Spongia
• drosera etc.

Note: Homeopathic medicines are proven for their effective curing for disesases either temporarily or permanently and these must be strictly taken under the prescription of Homeopathy doctor/Practitioner

Published Date : Tuesday, 12/7/2011 11:40 PM IST

How to reduce my weight

Obesity is one of the main problems that is being faced by Lot of People across the Globe. Scientists Say that Obesity could be from Genetical heredity through their ancestors. One Will be Prone to many diseases if they Suffer due to Obesity. It can lead to health disorders which are related to Heart, Knee Pains, kidney etc....  Main reason for Obesity is taking a lot of Food and Neglecting the Physical Fitness. Changes in Hormones also Leads to Obesity.
If the Person is Suffering from Obesity that will show affect on their Life Span. Compared to Normal Persons,  Obese persons Will face health related problems 6 times more. Mainly  Kidney related - Diseases, Nasal related, Diabetes, Back Ache can affect those persons with Obesity.
The only solution that keeps away this is to Keep your body fit. Here are ways to reduce weight

How to Reduce Weight .?

A Regular Exercise along with Lower in take of Food can Some What reduces the side effects due to Obesity. Diet should not contain High Amount of Fat, Oil, Sugar, Salt. Stop eating Junk foods, Cool drinks., Your Daily Diet should Contain Fruits, Vegetables. You can Reduce your Weight by following a Regular diet.

Published Date : Sunday, 24/4/2011 7:53 PM IST

How to Do the Caveman Diet

from wikiHow - The How to Manual That You Can Edit


The "Caveman Diet" (also referred to more formally as the Paleolithic diet) is based on the idea that our bodies are better adapted to what our human ancestors ate during the Paleolithic era.[1] The premise of this diet is that you'll regain lost fortitude and grow to be as strong and vital as our paleolithic ancestors. While we don't have the predators, caves, and short lifespans of the caveman to contend with, there is the reality that many of the foods we consume aren't very healthy for us. And for some, a return to eating like cavemen of yore is a way of restoring a little balance. In case you're interested in trying out this diet, here are some ways to get started.
Note: The term "caveman" encompasses "cavewoman"; the promoters of the diet do not appear to use the term "cavewoman diet" but do appear to be inclusive.

Steps

1. Decide what extent you're prepared to take the diet. The elements of the caveman diet vary according to which source or practitioner of the diet you follow. However, it is possible to discern some basic elements that you can use to form your take on this diet:
   
   • Some followers of the caveman diet eat large quantities of meat and then fast for up to 36 hours at a time.[2] This is supposed to emulate the times of lean in between meals that hunters and gatherers experienced. At this extreme, fruit and vegetables are appropriate but nothing baked, such as bread, or other foods that only came about with the introduction of agriculture.[3] Be aware that some experts dispute the health benefits of fasting and the unsuitability of products created by agriculture for the human body.[4]
     
   • Some caveman practitioners avoid eating items from the nightshade family. These would not have been available to paleolithic hunter gatherers. Others see this as taking things too far.[5]
     
   • While some cavemen diet followers consume raw meat, others point out that paleolithic humans had fire and were able to cook.
     
   • Ultimately, the diet is viewed as very much "do-it-yourself", to be tailored to suit your body's own needs.[6]
     
2. Prepare your kitchen and pantry. You'll need somewhere suitable to store your meat supplies, such as a large freezer. You'll need a fridge to store fresh ingredients such as vegetables, berries, fish, and fruit, and pantry space to store nuts, some vegetables, and jerky.
   
   • You won't need salt, sugar, potatoes, or beans anymore.
     
   • Remove all processed foods. These no longer form a part of your diet.
     
3. Gather your basic ingredients. Within the parameters of the ingredients you are able to consume as part of the caveman diet, you can make a range of different meals. The ingredients that are permitted as part of the caveman diet will vary slightly depending on which source you're following, but the following provides a general guide:
   
   • Meat - red meat, bacon, ham, pork, venison, etc.
     
   • Fish and seafood
     
   • Eggs
     
   • Cheese (this could be herd based food or post-agriculture, it depends on your interpretation)
     
   • Nuts (note that peanuts and cashews are not nuts)
     
   • Vegetables - raw, steamed, salad varieties
     
   • Fruit
     
   • Berries
     
   • Seeds.
     
4. Start the caveman diet. Initially, it's suggested that you ease yourself gradually into the diet. There are several ways to do this - by weekly blocks, or in stages of days. Do whatever feels best for you at the time. Here are some suggestions:
   
   • Matt Emery's gradual weekly stages:[7]
     
     • For the first week: graze all day on fruit and unsalted nuts, while eating whatever you like at night only. Drink lots of water. Do this for no more than 2 to 4 weeks.
       
     • For the next weekly stage: Drink water to start the day and eat nothing all day. At dinner, eat meat, birds, fish, eggs, fruit, vegetables, nuts, berries. Do this for 2 to 8 weeks.
       
     • For the final stage: Drink water, live on unprocessed foods, graze during the day, and enjoy a healthy meal every night. You should now be enjoying the caveman diet as a lifestyle, no longer craving unhealthy foods, and feeling fit and strong. The times that you eat your meals will vary according to your healthy food cravings and energy requirements.
       
   • Gradual day stages:[8]
     
     • Start with a caveman breakfast for three days and keep eating as you always have for the remaining meals. For example, have a meat, eggs, and berry breakfast.
       
     • For the next three days, add a caveman lunch and keep eating dinner as always. For example, have a ham, salad, and nuts lunch.
       
     • Add dinner next. For example, have fish with roasted turnips. Enjoy berries and fruit for desserts. The more modern caveman or cavewoman may prefer a berry cake or tart.
       
   • Snacks should always be simple grazing food, such as berries, raw vegetables, nuts, fruits. You can also have jerky, cheese, and dried fruits in moderation (remember that dried fruits contain high levels of concentrated sugar).
     
5. Don't think of the meals as the familiar breakfast, lunch, dinner, etc. As a caveman-like eater, you are now a grazer. You're not looking for three meals per day. Although you don't need to eat dried foods all the time, you will be looking for 6 small meals per day.
   
6. Savor your food. A big part of the caveman diet is respect and love for your food. Matt Emery, who describes himself as a "modern hybrid caveman" suggests that the following rituals or attentions are a vital part of following a caveman diet:[9]
   
   • Smell your food. Use your sense of smell to work out the freshness, the tastes, and the origins of your food. Some smells will be pleasant, some less so. The more you train your sense of smell, the greater the enjoyment.
     
   • Eat your food with your hands. Touching your food directly allows an intimacy that forks, knives, and chopsticks have removed.
     
   • Look at your food. What are the colors, the textures, the parts of your food? Learn to appreciate food in its naturally appearing state.
     
   • Taste your food. Learn the different tastes - salty, acidic, bitter, sweet, umami. Can you tell the different variations within the natural food? Learn to like each in its own turn.
     
   • Flirt with your food. Change your emotional love of food from unhealthy food to healthy food.
     
   • Be intimate with food. Be amazed by the miracle that food is.
     
7. Start a caveman diet recipe collection. When you first start out, it's likely you'll still be able to use some of your cookbooks for basics such as salads and roasting. However, you'll be confronted fairly quickly by all the elements you can't use, such as salt and processed items. Expand your repertoire of caveman recipes and explore the many possibilities by building on the basics. Examples of recipes that fit the caveman diet include: broccoli and bacon salad, egg and capsicum salad, pumpkin chicken curry, white fish with macadamia salsa, pancakes made using ground nuts in place of flour, apple glazed turkey breast, shrimp curry, etc.
   
   • Look for recipes that call for fully natural ingredients to make breads, cakes, and other baked items. If you're allowing yourself baked foods in your diet, this can still be possible but the types will be very basic, for example a pan-bread made from just flour and milk or water, perhaps with some fresh herbs for seasoning.
     
   • Search online for caveman food websites and blogs. There are also books available for purchase about the caveman diet – take a visit to your local bookstore.
     
   • Go through your existing cookbooks and adapt the recipes. You might like to compile a single book in a folder or in digital form to make it easier to refer to daily.
     
8. Encompass other aspects of the caveman diet if wished. For some people following the caveman diet, it's not only about what goes into your body, but also what feeds your soul. Since this is about emulating the hunter-gatherer lifestyle, it's also about movement, foraging, and the ability to be flexible. This means that sitting at an office in front of a computer all day doesn't sit well with practitioners of the caveman diet and they'd prefer to roam and think on the go than to be kept in an office all day.[10]
   
   • Walk everywhere.
     
   • Work out to increase your strength. Some caveman diet followers like to work out on an empty stomach at the end of a fast, for the feeling it brings, but that's a purely personal choice and it may just make you feel giddy and weak.
     
   • The more complex the cooking instructions, the less true to the caveman diet; if you're fiddling with blenders, food processors and funny gadgets instead of just getting on with it, perhaps you need to review your approach to the caveman diet.
     
9. Consider the health aspects. While this diet may suit some people and their lifestyles, it won't suit everyone. For a start, any change in your diet of such a magnitude should be discussed with your doctor or dietitian. Similar to the Atkins' diet owing to its heavy reliance on protein and fatty foods, the caveman diet is considered to be unhealthy by some dietitians because it can involve an unhealthy level of fat consumption, has unbalanced vitamins, and is low on carbohydrates, which could leave you feeling weak and tired.[11] After discussing your plans with your doctor, it's probably best to remember that the caveman diet is about tailoring it to fit your optimal needs rather than adhering to being overly strict on things that would otherwise mean it doesn't work for you. There will always be purists of any lifestyle, as well as shades of gray, so mix it up in ways that ensure your optimal health. After all, eating more healthy food and less unhealthy food is always a sensible thing to do.
   

Video

While this video says to eat wild mushrooms, don't eat wild mushrooms unless you're 100 percent sure they're safe.

Tips

• Try this diet for about one or two months to see whether or not it works for you.
  
• You can still use pots and pans to make your foods. It's the foods,and some methods that are different. Just because you're eating the caveman diet doesn't mean you have to go back to tree bark, leaves and flat rocks. Unless you want to!
  
• You can eat grains if washed. For some followers, bread grains have to be eaten at the "right time".
  
• Ask the doctor before going on any diets!
  

Warnings

• Always consult your doctor before changing your diet, especially in such a drastic manner.
  
• Be very careful eating wild mushrooms. If buying wild mushrooms, get them from stores, or from very experienced sellers. If harvesting yourself, only eat them if you are one hundred percent sure of what you're eating and know it is safe. If in doubt, don't.
  
• Avoid margarine, oils and anything canned or processed. No artificial foods or food additives.
  
• Take a good, fully loaded, natural multivitamin.
  

Things You'll Need

• A computer for research purposes
  
• Caveman cookbook or websites, blogs
  
• A good farm store, farmer's market, or health food store
  

Related wikiHows

• How to Make a Protein Shake
  
• How to Decrease Fatigue by Increasing Protein Consumption
  
• How to Make Low Carb Dieting Simple and Easy
  
• How to Go on a Raw Food Diet
  
• How to Use Anti Aging Diets to Eat Right and Age Well
  

Sources and Citations

1. ↑ Wikipedia, Paleolithic Diet, http://en.wikipedia.org/wiki/Paleolithic_diet
2. ↑ Joseph Goldstein, The New Age Cavemen and the City, http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1
3. ↑ Joseph Goldstein, The New Age Cavemen and the City, http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1
4. ↑ Joseph Goldstein, The New Age Cavemen and the City, http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1
5. ↑ Joseph Goldstein, The New Age Cavemen and the City, http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1
6. ↑ Caveman Power, http://www.cavemanpower.com/food/caveman_power_diet.html
7. ↑ Caveman Power, Matt Emery, Stages, http://www.cavemanpower.com/food/caveman_power_diet_stage_one.html
8. ↑ Howcast, How to Follow the Caveman Diet, http://www.howcast.com/en/videos/241532-How-To-Follow-the-Caveman-Diet
9. ↑ Caveman Power, Matt Emery, http://www.cavemanpower.com/food/how_to_eat.html
10. ↑ Joseph Goldstein, The New Age Cavemen and the City, http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1
11. ↑ The Diet Channel, Caveman Diet, http://www.thedietchannel.com/Caveman-diet.htm

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do the Caveman Diet. All content on wikiHow can be shared under a Creative Commons license.

How to Maintain a Healthy Diet at School (Teens)

from wikiHow - The How to Manual That You Can Edit

Maintaining a healthy weight at school requires a healthy and balanced diet. This article provides a group of healthy suggestions that will keep you in shape, in your normal weight range and will ensure that you have the energy required for sports, fitness, and keeping up with everyone else.

Steps

1. First and foremost, follow a healthy regimen every day. Every now and then you can splurge on a treat, but don't graze over the sweets regularly.
   
2. Eat breakfast. Breakfast is an essential meal at the beginning of the day to stoke your energy and get you motivated. Good suggestions include:
   
   • One egg on a slice of whole wheat toast
     
   • A piece of fruit if needed and a drink of water
     
   • Freshly squeezed juice or a herbal tea.
     
3. Eat a healthy morning snack at school. Nutritious items include an apple and a bottle of water, or some cut up vegetables such as carrots, baby tomatoes, and celery sticks with low-fat peanut butter.
   
4. Keep lunch simple and filling so that it keeps well until lunchtime in your schoolbag. Sandwiches are a good choice, with a salad filling, as well as some snack pieces of vegetables, fruit, raisins, etc. For dessert, you can pack a granola bar, trail mix, etc.
   
5. If you'd like an afternoon snack, keep it simple. Have a bottle of water or juice, a light salad with fat-free crackers, etc.
   
6. Ask you parents to prepare light and healthy dinners to help your regimen. There should be at least three servings of vegetables, grains and beans, perhaps rice with chicken or tuna. A raw salad accompanying every evening meal is a good idea. Drink water with some lemon juice squeezed into it.
   

Tips

• Avoid fatty and sugary foods most of the time; these are the weight gaining foods and they are also not healthy for you in the long-term.
  
• If you need snacks, always have healthy foods to hand, such as a tin of tuna, a bowl of lettuce and carrots, pieces of watermelon, etc. Occasional small handfuls of nuts are excellent additions too.
  

Related wikiHows

• How to Maintain a Healthy Diet at School (Teens)
  
• How to Make Healthy Choices in the School Cafeteria
  
• How to Eat a Healthy Diet Inexpensively
  
• How to Eat Healthy
  
• How to Choose the Best Diet
  
• How to Choose a Diet That Suits You
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Maintain a Healthy Diet at School (Teens). All content on wikiHow can be shared under a Creative Commons license.

How to Pack a Healthy Lunch (for Adults)

from wikiHow - The How to Manual That You Can Edit

Our modern, fast-paced lifestyle leaves us with little time to eat, much less prepare nutritious food for ourselves. Consequently, we often find ourselves grabbing things on the go without giving much thought to whether the food even contains nutrients (nachos, anyone?). Eating poorly can have negative affects not only your own individual health but also on the health of our society. For example, the growing trend of obesity has much to do with a lack of proper nutrition and and a diet of fattening foods such as what you would find at a fast food restaurant. Yet when you start to pack a healthy lunch, you will feel much more energetic for rest of the day, have a positive attitude, and decrease your chances of diseases due to poor nutrition. How can you stay healthy, remain professionally active, and set a good example for your kids? How can you make sure that every lunch you eat is healthy? Follow these steps!

Steps

1. Find out which foods are healthy. For example, whole wheat bread is better than white bread because processing white bread requires requires removing the natural nutrients contained in wheat. Whole wheat products are also better for your digestion.
   
   • The definition of nutritious food is: Food that is a significant source of fiber, vitamins, and (preferably) organic substances. Organic and whole foods are more nutritious than processed foods. Processed foods have been stripped of their nutrients, leaving them unhealthy to eat.
     
2. Make a list of healthy foods versus unhealthy foods. You might want to put this on your refrigerator as a reminder.
   
   • Avoid food with saturated or trans fats. Low-sodium foods are also more healthy. Look for food rich in fiber and calcium. Eating less sugar is also important.
     
3. Shop for food at stores that give you healthy alternatives. This may be:
   
   • a store solely devoted to whole foods
     
   • a local produce market (You can support local farmers, too!)
     
   • certain sections in your supermarket that stock dairy, whole grain/wheat products, and organic fruit and vegetables.
     
4. Keep your kitchen stocked with staples such as whole grain bread, brown rice, grains, butter, low-fat cheese, lean lunch meat (ham, turkey, roast beef), fruit, vegetables, nuts (if you are not allergic), low-fat yogurt, juice, and filtered water.
   
   • You can find a helpful shopping checklist here.
     
5. Vary the kinds of lunches you pack on a daily basis so that you don’t get bored. Change things up by packing a sandwich one day, a salad on another day, or even leftovers from last night’s dinner (be sure that it is healthy).
   
6. If you like to end your lunch with something sweet, include items such as low-fat yogurt, fruit rolls, or trail mix. For some healthy alternatives to sugary delights, go to HealthFinder.
   
7. Make sure you have reusable containers and lunch bags on hand. You might also want to purchase insulated bags so that your lunch stays fresh.
   
8. If you are not used to bringing your own lunch, schedule a regular time in your daily routine to make your meal ahead of time. Treat it like a ritual. This will help you get into the habit of bringing your own healthy lunch. Soon you will find yourself uninterested in going out for a more expensive lunch or eating less healthy food.
   
   • Some people do this right after dinner or before bed. Morning people might want to prepare things during or after morning coffee or tea.
     
9. If you have children, have them prepare lunch with you. This way they will "learn by doing," be able to bring a nutritious lunch to school, and get into the habit of eating well, too.
   

Video

How to find healthy alternatives!

Tips

• When shopping for food, be sure to read the labels carefully. You never know about the food’s nutritious value until you do a “label check.” It is important to know what is and isn’t healthy for you. If you don’t know, how do you know whether you’re packing a healthy lunch? Look for the calorie count per serving size, the amount of sodium, whether the food item contains saturated or trans fats, and if the food contains chemicals.
  
• If you stray from your healthy diet and succumb to a fast-food burger, fried food, or an ice cream sundae, do not worry too much. Just start again the next day. Everyone weakens once in a while, and you are probably no exception.
  

Warnings

• Often you will see “all natural” written on a package or box of food. When you read the label, however, you might find cane sugar as one of the main ingredients. Just because sugar is “natural” does not mean it is healthy. Looks can be deceiving!
  
• Relying on filtered water for too long gives you diarrhea. Drink regular tap water every once in a while.
  

Things You'll Need

• Books and websites on nutritious food
  
• Staple items in your kitchen such as whole wheat bread, fresh fruit and vegetables, grains, nuts, whole wheat bread, and low-fat cheese.
  

Related wikiHows

• How to Pack a Lunch Box
  
• How to Pack a Good Lunch for Your Child
  
• How to Pack a Healthy and Safe Lunch
  
• How to Manage Your Food Intake on Thanksgiving
  
• How to Pack Vegetarian School Lunches
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Pack a Healthy Lunch (for Adults). All content on wikiHow can be shared under a Creative Commons license.

How to Remove Bad Breath

from wikiHow - The How to Manual That You Can Edit

Bad breath can be a real problem. Luckily there are solutions to this problem. And don't worry you're not the only one facing this problem. Millions of Americans have this problem and by following the instructions below you will be on your way to get rid of bad breath.

Steps

1. 1. Brush you teeth at least 2 times a day.
   
2. 2. One of the high quality but easy on the wallet toothpaste is Mentadent. It really works well. Not only does it kill bad breath germs but also whitens teeth.
   
3. 3. After brushing, use a mouthwash.
   
4. 4. Also rinse with ACT to prevent cavities.
   
5. 5. And remember to floss, to get rid of the tartar that causes bad breath.
   

Tips

• You can't expect bad breath to go away in a day. You have to give it time. There will be days when you forget or just don't feel like doing all the steps, remember to aim for your goal. The store bought fast products will only get rid of bad breath temporarily. By following these methods you will not only get rid of bad breath but also maintain good hygiene level.
  

Warnings

• Don't drink water after rinsing with ACT
  
• Don't swallow the mouthwash
  

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How to Protect Yourself from Gym Germs

from wikiHow - The How to Manual That You Can Edit

Most gym users are not fully aware of the dangers of gym germs, especially MRSA (Staph infection). It has become a problem covered heavily in the news. Gyms are especially dirty places - all those people, all that sweat, it is the ideal breeding ground for bacteria/germs. These germs live on gym equipment and aren't easily killed. Here are the best ways to protect yourself:

Steps

1. Wipe excess sweat off of the equipment - it's common sense, but it won't kill the germs on the equipment.
   
2. Use a sanitizer to wipe the equipment down if available - remember, using a sanitizer does not guarantee you will kill all of the germs/bacteria.
   
3. Use barrier protection.
   
   • Do not touch the equipment directly with bare hands! Infectious disease can be transmitted by contact.
     
   • Always put a towel on any equipment you are going to sit on.
     
4. Most gyms have sanitizer near the sink for you to use after or before washing your hands.
   

Tips

• Barrier protection is crucial! There are personal sanitary handle covers for gym equipment. They wrap around the handles of almost any equipment (secured with Velcro) and eliminate direct skin-to-surface contact.
  
• Always properly wash your hands after any workout.
  
• Keep your hands away from your mouth at all times.
  
• There are some excellent products available that provide protection against germs.
  

Related wikiHows

• How to Travel Without Germs
  
• How to Get Rid of Sponge Germs
  
• How to Stay Away from Germs
  
• How to Sanitize a Public Toilet
  
• How to Wash Your Hands
  
• How to Rarely Get Sick
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Protect Yourself from Gym Germs. All content on wikiHow can be shared under a Creative Commons license.

How to Get Rid of White Tongue

from wikiHow - The How to Manual That You Can Edit

A white tongue is something that nobody wants to have. Not only does a coated tongue look abnormal, but if it is left untreated, it's a strong indication of bad breath. People who have the condition known as geographic tongue are definitely more likely to experience a white tongue. Geographic tongue simply means a tongue that has lots of grooves and fissures in it, and these grooves and fissures make an excellent breeding ground for the anaerobic bacteria that cause bad breath and a white tongue. The way around this problem is simply making sure that your tongue is kept as clean as possible. However, not all tongue cleaning is created equal....
Tongue cleaning (or tongue scraping) is a process that the majority of people in the United States don't do on a daily basis. It's one of the most important steps you can take to keep your breath clean and fresh!
It's not difficult to do, and it's not even that time consuming. That extra minute or two per day can reap huge rewards in preventing bad breath, helping to prevent white tongue and returning it to its normal color.

Steps

1. Starting at the very base of your tongue, place the tongue cleaner flush against your tongue's surface and make slow sweeping strokes from back-to-front. Start at either side (left or right) and work your way to the other. Depending on the tongue cleaner you are using, you might need to make 3-4 different 'swaths' across your tongue.
   
2. Apply oxygenating toothpaste. Once the surface debris from your tongue has been removed, apply a small bead of oxygenating toothpaste to the head of your tongue cleaner.
   
3. Gently coat the surface of your tongue (as far back as possible without gagging) with the toothpaste. This allows it to penetrate below the surface of your tongue to neutralize those sulfur-producing anaerobic bacteria! There are more bacteria in the rear of your tongue than in the front.
   
4. Once your tongue is coated, allow the toothpaste to stay on the surface of your tongue as long as you can, up to 90 seconds is ideal. If you begin to cough, or your gag reflex kicks in, it's alright to spit it out whenever you need to.
   
   • Ideally, it's best to leave the toothpaste on the surface of your tongue, while you brush your teeth normally.
     

Tips

• A white tongue may be a symptom of thrush.
  
• Tongue cleaning alone does not prevent bad breath
  
• Tongue cleaning does not kill the bacteria that cause bad breath that are breeding below the surface of a geographic tongue. It simply removes the gunk on the surface of your tongue (mucus and food debris) which are a food source for the anaerobic bacteria. In order to get rid of those anaerobic bacteria (which are responsible for white tongue), you must use an oxygenating toothpaste which can penetrate beneath your tongues surface.
  

Warnings

• It's not necessary to scrape hard! In general, pressing harder does not remove more bacteria. You simply need to press hard enough so that the tongue cleaner contacts your tongue, flush across the cleaning surface. Try not to leave any gaps.
  

Things You'll Need

• It's not necessary to use one of those complex, expensive gizmos to successfully clean your tongue
  
• All you need is a fairly rigid instrument that you can easily make flush with the largest amount possible of your tongue's surface area. The electronic tongue cleaners you see can be helpful if you have arthritis, difficulty with coordination, or in general have a tough time performing the actions listed below.
  

Sources and Citations

• Bad Breath Blog- White Tongue Information
  
• Mayo Clinic White Tongue
  

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How to Look Slim in Easy 10 Steps

from wikiHow - The How to Manual That You Can Edit

Everyone wants to look slim .The problem is some is never slim upto the extend they themselves wants to be.Here are some easy steps for easy going people who don't have the patience to do that sweating excercise and don't have the will to control the love for choclates like me...

Steps

1. Dress properly - Though said easily ,its very very difficult.If you want to look slim for a particular event go for dark colours like black,brown,dark maroon,navy blue etc.But you want light colours as you are sure that it makes you prettier, go for it but add some dark colours in between.For a Indian party wear kurthi you can easily stich a black velver piece at the top and den continue with light colour.or.. go for a dark colour transparent tight full sleeves with some work at the border..Dark colours can make you look much thinner than you imagine.
   
2. Fittings should be proper ,not too large nor too tight..If your dress is shaped well you will automatically get the shape.
   
3. Dont add too many glitters...make ups nor dress...if you want, go for copper colours rather than silver and gold..
   
4. Fluroscent colours, too much glitters and too much make up will make you look funny than pretty
   
5. Wear accesories that will grab attention.A stunning ear ring can make you look wonderful.
   
6. If you r blessed with beautiful neck..wear a big earing and keep the neck free..add some copper glitter make up der to get the catch..Get a wide necked party dress..
   
7. Dont go for curly hairstlyes ..go for wavy cuts that fits around your face or put your hair up as a pony tail...
   
8. Never cover your ears with your hair..
   
9. Dont put too much make up on your cheeks;concentrate on eyes,nose bone and lips...
   
10. Walk staright with a smile .A friendly face makes others forget to crticize your figure
    

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How to Exercise With Asthma

from wikiHow - The How to Manual That You Can Edit

When you have asthma it's still important that you still exercise daily and stay in shape. A good thing to do is talk to your doctor about asthma medicines. Last thing you want is an asthma attack. Make sure you know how to control your asthma before doing hard or medium exercise.

Steps

1. Make sure you have some sort of asthma inhaler. Always have it near by when you exercise, like in your pocket.
   
2. Take your normal dose 15 minutes before exercising.
   
3. When you exercise and you feel as if you're wheezing, then stop for a minute and take your medicine again.
   
4. If you don't have your medicine with you, then once you start wheezing, stop and sit down for about 20 mins, until your breathing is normal.
   
5. Don't wait too long once you start wheezing or have difficulty breathing, because you could easily get an attack.
   

Tips

• Running is what you should really be careful about because it can have the most effect on breathing
  
• Swimming is one of the best sports you can do with asthma.
  

Warnings

• Never exceed dose! it can be extremely dangerous.
  
• When you have an attack and you have no medicine then get help right away and rest your body and don't move.
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Exercise With Asthma. All content on wikiHow can be shared under a Creative Commons license.

How to Workout at Home Using Hand Weights

from wikiHow - The How to Manual That You Can Edit

This entire workout is convenient and can be done anywhere, using only hand weights. This is a circuit training workout; you do one exercise immediately after the other. You keep moving, keep your heart rate up, your muscles stay warm and you burn more calories! Let's Workout!

Steps

1. Buy a set of dumbbells at your local sporting goods store. If possible, purchase 2-3 sets of different weights. i.e., 10 lbs., 15 lbs., 20 lbs.
   
2. Wear comfortable workout clothing and fitness shoes.
   
3. Read and do the following exercises for a complete total body workout!
   
4. Enjoy!
   

Exercises

1. Squats: Starting position: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted, knees slightly bent. Squats may also be done using an exercise ball, along the wall as shown in the image. Motion: Slowly squat down until your thighs are parallel to the ground. Hold a beat and exhale as you return to starting position. Repeat 10-15 reps. Concentrate on feeling the muscles in the legs, hamstrings, butt and calves, contract and release throughout the entire movement.
   
2. Bent over rows: Starting position: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted. Bend over until your back is flat and parallel to the floor. Bend the knees slightly to take strain off lower back, let arms hang comfortably down, arms should hang under your shoulders. Motion: Slowly lift the weights upward, keeping the elbows tight into the body, exhaling upon exertion. Palms facing forward. Feel the muscles in the back and lats contract. Hold a beat. Return to starting position. Repeat 10-15 reps. Keep your back flat, focus on letting your back do the work; not your traps.
   
3. Push Ups: Starting position: Support your body with your arms and feet, arms slightly wider than shoulder width, your body in a plateau. Beginners put your knees on the floor. Keep the core muscles tight, head in a neutral position.Motion: Slowly lower your body down, bending at the elbows. Lower until your chest almost touches the floor. Exhale as you push up to starting position. Vary your hand positions to focus on different muscles: a close grip hand position puts more emphasis on the triceps.
   
4. Overhead Tricep Extensions: Starting position: Stand with feet shoulder width apart, knees soft, core tight. With both hands, hold a weight directly overhead, elbows next to the ears. Motion: Slowly lower the weight behind your head, keeping the elbows next to the ear in a fixed position throughout the entire motion. The elbow acts as a pivot and does not move away from the side of your head. Repeat 10-15 reps. Keep abs tight, exhale as you press the weight upward upon exertion.
   
5. Alternating Shoulder Presses:Starting position: Seated or standing. Hold a weight in each hand, at shoulder level, palms facing outward. Abs and core tight. Motion: Press the weight upward, straightening the arm, keeping a slight bend in the elbow at the top of the motion. Repeat other arm, 10-15 reps. each arm. This motion can also be done pressing both arms at the same time instead of alternating.
   
6. Standing Bicep Curls: Starting position: Hold a weight in each hand, arms hanging at your sides. Feet slightly wider than shoulder width, knees soft. Motion: Curl up one weight, keeping the elbows tight into the body. Exhale as you return to the starting position. Repeat other arm. 10-15 reps. both arms. Twist your wrist outward at the top of the curling motion to isolate the bicep muscle completely.
   
7. Crunches: Starting position: Lie flat on the floor, knees bent, feet up on chair. Push the small of your back down into the floor, raise head and upper back off the floor, looking up at the ceiling, arms crossed across your chest. Motion: Making sure your head and upper back are already off the floor, lift your upper body higher off the floor, contracting your abdominal muscles completely. Hold a beat and return to starting position. Work up to 5, 10, 25-50 reps maintaining strict form. Make sure that you don't let your head or upper back touch the floor to keep your abdominal muscles engaged.
   

Tips

• Definitions:
  
  • Circuit: A complete cycle of all the exercises on the list.
    
  • Set: 10-15 repetitions of one exercise.
    
  • Repetition: a single motion of a given exercise.
    
• The specific sequence of the exercises focuses on the larger muscle groups first and transitions to the smaller muscles. Do 10-15 "Repetitions" per "Set."
  
• Do one set immediately after the other, no resting in between sets.
  
• Start off with 1 complete circuit and work your way up to 3 circuits. *Increase the amount of weight lifted each circuit.
  

Warnings

• Consult a physician before starting this or any exercise routine.
  

Things You'll Need

• Hand weights/dumbbells you can purchase at any local sporting goods store.
  
• Exercise clothes and shoes.
  
• A good attitude!
  

Related wikiHows

• Make a Homemade Weight Set
  
• Improve Your Mental and Physical Skills
  
• Burn Fat at Home
  
• Get Fit for Free
  

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How to Stay Fit and Stay Healthy

from wikiHow - The How to Manual That You Can Edit

Are you addicted to junk food, or some type of food that is considered "Junk"??? Do you eat it everyday like it's a curse? Or do you think Physical Education is so hard, that you can't even do one push-up? Well, set down your snack, and stop trying to do push-ups for one second to read this article. Don't be ashamed that you are afraid to go in public because of your weight. All of us in this crazy world are one. After reading this article, go out and buy fruits and vegetables, and keep practicing those push-ups, because "You have to try it, before you like it."

Steps

1. Start working-out. If you have ever seen a TV series called "The Biggest Loser" or "Losing it with Jillian", You think that it is real easy. If you think that, go to a gym. Your in for a big surprise.
   
2. Start eating "Healthy" foods. Say goodbye to Cheeto's, say hello to the "green giant".
   
3. Get a Wii with the game wii fit, or wii fit plus. This game is not only for exercising but it's for fun too! Try it.
   
4. Exercise with your "BFF". You don't want to be alone when you are exercising do you?
   

Video

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stay Fit and Stay Healthy. All content on wikiHow can be shared under a Creative Commons license.

How to Maintain Your Current Weight

from wikiHow - The How to Manual That You Can Edit

Weight management encompasses an array of ways to maintain a current body weight. Weight management is different from weight loss in that you're not trying to shed pounds (which can be challenging). You're just trying to not gain them. Here are some tips.

Steps

1. Be mindful of your weight. It's your best feedback for how your lifestyle and diet are affecting your body. A big part of the reason people gain weight is because it happens gradually, and they don't notice until they've gained a significant amount. Balancing energy intake and energy expenditure is the basis of weight management throughout life.
   
2. Keep in mind that fluctuations of 1-3 lbs are normal throughout the week or even during the day. Do not become obsessive about weighing yourself daily; this mindset can become counterproductive. Because of fluctuations in weight during the week, recommendations say weighing yourself once per week is sufficient to help maintain your weight.
   
3. Eating a well balanced, healthy diet helps control caloric intake and maximizes vitamin and mineral intake. When your body has all the needed nutrients it requires, your energy levels stay high and you feel good about yourself. All these factors contribute to motivation to maintain a healthy diet, which in turn makes managing your current weight easier.
   
4. Balancing physical activity is imperative to maintaining your current weight. The American Heart Association, American Dietetic Association, and the Dietary Guidelines for Americans recommend 60 minutes of moderate level exercise, daily, to maintain weight with out weight loss. Keep in mind that all exercise is beneficial, even if you can not reach the 60 minute goal each day. Try breaking your exercise routine into portions i.e. a few 15 minute walks per day.
   
5. Creating a positive outlook on healthy eating, exercise, and weight will make weight management more effective and enjoyable.
   

Tips

• What is a healthy weight? For women, 100 pound for the first 5 feet of height, plus 5 pounds for each additional inch of height. For men, 106 pounds for the first 5 feet, plus 6 additional pounds for each inch of height.
  
• Utilize the Food Guide Pyramid at www.mypryamid.gov to help plan healthy meals, track calories and exercise, and to find more advice on weight management.
  
• Consider consulting a Registered Dietitian, the only credentialed nutrition experts, to help plan meals, identify problem areas in diet and exercise, and to provide novel approaches to weight management.
  
• Dr. Oz's weight management tips (combined with weight loss): http://videos.howstuffworks.com/discovery-health/33562-dr-oz-weight-loss-video.html
  

Warnings

• Always consult your primary physician if you have special health conditions or considerations when starting an exercise program or changing your current diet.
  

Things You'll Need

• Gym memberships are beginning to be covered by health insurance companies. Look into cost effective strategies to keep your enthusiasm for exercise alive.
  
• Non-food reward systems are a great way to stay on track during lifestyle modifications. Allow yourself a little splurge for staying on track.
  
• Look into farmers market options in your cities. Not only do farmers markets support local economy, you get exercise while shopping for natural foods.
  

Related wikiHows

• How to Get a Beach Body
  
• How to Enjoy Getting Exercise
  
• How to Improve Your Body Image
  
• How to Tone the Butt With Walking
  
• How to Have a Healthy Nutritional Balanced Diet
  
• How to Create a Consistent Workout Plan for Regular Exercise
  

Sources and Citations

• L. Kathleen Mahan, Sylvia Escott-Stump. Krause's Food and Nutrition Therapy; 12th edition. Saunders, 2008
  
• Weight Control Information Newtwork: Weight Management.Web accessed April 10, 2010. <http://win.niddk.nih.gov/publications>
  
• American Dietetic Association. Web accessed May 10, 2010. <http://www.eatright.org>
  
• United States Department of Agriculture: My Pyramid. Web accessed May 10, 2010. <http://mypyramid.gov>
  
• K-State Extension- Johnson County. Homepage link. http://www.johnson.ksu.edu/. Accessed May 10, 2010
  

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How to Burn Fat at Home

from wikiHow - The How to Manual That You Can Edit

If you want to burn fat quickly combining cardiovascular training and strength training in your routine will ensure you see results in no time. The workouts don't have to include equipment that takes up half your living room or half your wallet if you know what to get. Here are some suggestions for great first-purchases to help get your fat burning at home program underway on a budget. All items should be available at your local sporting goods or fitness equipment retailer.

Steps

1. Make free weight exercises using dumbbells and barbells the foundation of your in-home gym fitness program. Free weights are compact, easy to store and take care of. Lifting free weights also gives you more strength training bang for your buck, because it works multiple muscle groups within an exercise. Focus on the basic compound exercises, such as squats, deadlifts and bench presses.
   
2. Use resistance bands. They offer a complete and highly effective strength training workout to build muscle and burn fat in a space-saving, inexpensive and highly portable form. Similar in look to a jump rope, the bands are made of plastic tubing and come in differing resistance levels (light, medium or heavy or specific pound equivalents). Whatever exercises you can do with free weights you can basically do with resistance bands. Most bands come with exercise illustrations, some even offer instructional videos. You can also find free resistance band exercises for burning fat on the internet, so there is no excuse not to get started.
   
3. Get a cardio workout. Whilst strength training is great for muscle building, cardio workouts will burn more calories during the exercise. Start doing simple exercises at home like push-ups, pull-ups, squats and abdominal crunches. Also consider fun activities which you could do with friends like walking, running, cycling, and swimming.
   

Tips

• Strength training for women will not make you look bulky. Although it will help with increasing more muscle mass, which is what you want to boost your metabolism and burn fat, you will not get the bulky appearance as women don't build as much muscle as men. The female bodybuilders which you see in magazines have been training for years and they are probably not doing it naturally.
  
• Make sure to include strength training exercises with free weights, resistance bands, your own body weight, in your routine. Increasing your muscle mass is fundamental to burning fat as it increases your metabolism. A high metabolism will make you burn more calories even at rest, as your muscles require more energy for fuel.
  
• Weight lifting gloves help you keep your form and prevent injury by giving you a better grip on free weights. They cover the palm of your hand and stop at the fingers to give your hands maximum mobility. Make sure you get a snug but not-too-tight fit. Try them on before buying.
  
• A weight bench can provide balance and support for working with free weights. Make sure you go for quality construction and stability – the bench should sit solidly on the floor and not rock in place when you sit or lean on it, and should have adequate padding. Try it out by lying down on your back on the bench that resists ripping.
  

Things You'll Need

• Dumbbells
  
• Barbells
  
• Weight bench
  
• Resistance bands
  

Related wikiHows

• How to Build a Low Cost Home Gym
  
• How to Stay in Shape
  
• How to Get the Most out of Your Workout
  
• How to Effectively Burn Calories
  
• How to Burn Fat on Men
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Burn Fat at Home. All content on wikiHow can be shared under a Creative Commons license.

How to Improve Physical Fitness

from wikiHow - The How to Manual That You Can Edit

Physical fitness can improve your confidence and energy, and most of all it makes you feel great. This article will give you advice on how to improve your physical fitness.

Steps

1. Get motivated. Find something to make you want to improve your physical fitness. Write down a goal and what you will achieve by improving your physical fitness. This really helps you want to reach you goal. For example: "If I improve my physical fitness I could get on the rugby team next year, I could get a healthier looking body, I could drop down a dress size, etc."
   
2. Get started. Eat healthier foods (such as fruits, vegetables, fish, lean meat, etc.)and eat at the right time of the day (breakfast, lunch and dinner). Drink lots of water to keep you hydrated, drinking lots of water can also result in weight loss because when you drink water you flush out unhealthy fluids.
   
3. Do daily exercise. Always do stretches before you Exercycle because if you don't you're more likely to pull a ham string or feel more pains and aches.
   
4. Exercise definitely improves your fitness. It helps you sustain fitness activities for longer. More strength, agility and energy can be gained by doing regular exercise.
   
5. To improve your physical fitness, exercise later in the day, because when you do you can go to sleep easily. Or if you don't have time to exercise later in the day exercise frequently but do not tire yourself out. Example -the occasional set of pushups,sit ups, starjumps etc, about every two or three hours.
   
6. By following these steps every day you are sure to improve your fitness in weeks. Remember, Eat healthy, Exercise Daily, Have a goal in mind and you're sure to improve.
   

Tips

• Here are different types of physical activities you can do to improve your fitness.
  
  • Running -running can be boring but it definitely does help. The tip to running is focus and your ability to carry on.
    
  • Biking-Biking is good for your fitness as well it challenges you as well as your bike .
    
  • Swimming-A tip to swimming is strength to break through the water.
    
  • Weights
    
  • Dancing
    
  • Sports
    
  • Walking at a brisk pace
    

Warnings

• Don't over do exercise. Only exercise moderately.
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Improve Physical Fitness. All content on wikiHow can be shared under a Creative Commons license.

How to Burn Fat by Running

from wikiHow - The How to Manual That You Can Edit

We all want to burn fat and running is the perfect way to do so. It is easier than going to the gym and more practical as you just have to step out of the front door and you can run anywhere!

Steps

1. Find a suitable route for your run/jog (a park would be perfect but even just around the block will work).
   
2. Start off slowly gathering speed every minute, remember to move your arms, this will help you burn more calories.
   
3. Start running. Running for 30 mins will burn a good amount of calories. The longer you run the slower you should go; otherwise you will get tired out and will not be able to complete your run.
   

Tips

• Drink plenty of water to make sure you don't get dehydrated.
  
• Do not eat a large meal immediately before your run as you may start to feel very sick with all the bouncing.
  
• Wear comfortable exercise clothes and always wear a pair of GOOD QUALITY trainers.
  
• run/jog with a friend or partner to help keep you motivated and keep your mind off the running.
  

Warnings

• Do not push yourself too hard
  
• If you start to feel light-headed or sick take a break or go home.
  
• Do not run in icy, snowy, stormy or slippery conditions. you can run in rain as long as it is not too heavy.
  
• remember to drink lots of water.
  

Things You'll Need

• Good quality trainers
  
• Comfortable and good exercise clothes
  
• A bottle of water
  
• ipod/mp3 (optional)
  

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