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The Basic Essentials Of Weight Loss

Weight loss simply refers to reduction of body mass, whether it is by reducing fat or water content and whether it is intentional or not.Sometimes you want to lose weight, and sometimes a medical condition can cause weight loss. Unintentional weight loss is always a cause for concern and warrants a visit to your physician. When you lose weight, you can lose fat, muscle, or water - or a combination of these. If you are overweight, diet and exercise can help you to reduce your overall weight and body mass. Unintentional Weight-Loss If you find that you start losing weight without trying, there could be a number of different factors at work. Many medical conditions can cause this to occur. For example, if you have Type I diabetes and it is not managed well, you can begin to lose weight without trying. This is because your body begins burning fat and muscle for energy since it cannot access the glucose from the food you are eating. This is a serious condition that needs to be addressed by a physician. Other conditions that can cause unintentional loss of weight include altered metabolism due to HIV infection, hormonal imbalances like overactive thyroid gland, and even some forms of cancers. If you start to lose weight without trying, how do you know when to see a doctor? A good rule of thumb is to be concerned if you lose five percent of your body weight in a month or ten percent over six months. Intentional Weight Loss Of course, the more familiar type of weight loss results from deliberately attempting to lose weight due to obesity or generally wanting to be healthier. This is sometimes referred to as therapeutic weight loss, and is usually used to improve the health or change the appearance. If you have any medical conditions that are adversely affected by being overweight, intentional weight loss is a good goal. These illnesses can include things like diabetes, heart disease, high blood pressure and cholesterol, and arthritis. Perhaps you just want to be able to move a little easier or have more energy. Intentional weight loss can help you to achieve these goals also. Eating a little less and moving a little more can take off those few excess pounds that are slowing you down. You may have an easier time participating in your "weekend athlete" activities if you lighten you load a bit. One important point to note is that crash dieting can be dangerous and should be avoided or only undertaken under the supervision of a physician. The body can have serious negative reactions to a severe restriction in calories, so be careful if you decide to follow an especially restrictive diet. As you can see, there is a lot to know this subject. Although most of the time, people lose weight deliberately, sometimes losing weight can be dangerous and a sign of a serious medical condition.

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10 Fast Weight Loss Mistakes

Many people jump into a weight loss plan without having an idea of what they are doing and how to do it properly. No two people are alike and our bodies are different, so the weight loss plan that works for me, may not work for you. Before starting any weight loss or diet plan check with your doctor first. Here are ten of the biggest weight loss mistakes I see people making all the time. 1) Not having follow up plan. Trying to lose weight fast without a social support to back you up will lead to a failed weight loss plan. First, have your doctor, RN, a personal trainer, your workout partner, your significant other, your roommates, and your friends all behind your weight loss or diet plan. Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. By having yourself checkout by a doctor and getting him/her behind you is your first step to success. 2) Not having a well written or structured plan I served in the military for 30 years, and one of the things I learned in the military was that you must have a well thought out plan to accomplish any mission. We also would say no plan survives initial contact. So be prepared to make modifications to your plan. 3) No variety. After several weeks or dieting and working out, you need to mix things up a little. Have a diet or weight loss plan that changes your routine after several weeks. 4) Failing to understand that what goes into your body plays a key role. Exercising is a good way to lose weight and lose fat, but you also have to watch what you eat and when you eat. 5) Not knowing your limits. In order for any fast weight loss plan or easy weight loss goal to be accomplished, you have to know your limits. You must set weight loss goals for yourself and know your milestones. You should set milestones that you want to achieve to get to your ideal weight. Without weight loss goals and an end state, you are just setting yourself up for failure. 6) And finally, focus on quality over quantity. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work. For good reason. Stick to high quality nutrition, and high-quality training. 7) Not eating right Eat five or six meals a day. This spreads meals over the course of a day rather than just eating one or two large meals a day which is not good on the body. 8) Taking in too much sugar Limit your consumption of sugar or processed foods. This includes soft drinks, frozen dinners, even "sports drinks" - Gatorade, vitamin water, all those types of drinks. You should also limit your intake of processed foods and deli meats. 9) Failing to eat fruits and vegetables Eat more fruits and vegetables. This provides you lots of vitamins and minerals, they're going to boost your health; they are not very calorie-dense, so you're going to be able to eat a large volume of food without getting in many calories. 10) Not drinking enough water Drink more water and cut out calorie-containing beverages. That sort of goes along with Pillar 2, with the sugar, but here we're looking at beer, soda, those $5.00 lattes from places like Starbuck's or your favorite coffee place.

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Benefits of Fitness

Fitness is a great way to stay healthy. Exercising on a regular basis has countless benefits for the body and the mind. A study done on 25,000 volunteers has shown that physical exercising is more important to the health than losing weight. Overweight people who are fit have lower chances of developing heart problems, diabetes or osteoporosis. Who can practice fitness? Is fitness for you? The good news is that anybody, regardless of age, can benefit from fitness. Fitness exercises range from developing flexibility, to building up strength and losing extra pounds. Short-term benefits of fitness: • A healthier heart - Fitness makes the heart pump faster and it helps develop and strengthen the muscle of the heart. • Stronger muscles and bones - Fitness exercises that work the muscles, such as weight lifting, develop the muscles and increase bone density. This translates into a body that is more resistant to fractures and injuries. People over 40, who have higher risks of developing osteoporosis and arthritis, can maintain a younger body for a longer time through fitness. • Losing weight - Fitness burns calories and reduces body fat. If you exercise on a regular basis, the body will not only burn calories while you're at the gym, but it will also burn calories while you're resting. If you combine fitness with a healthy diet, you will have a fit and great looking body. • Reducing stress - You have countless stress factors in your life, and stress is very dangerous to your health and it can give you a general state of crankiness and anxiety. Exercising relieves stress and triggers the secretion of endorphins in the body. Endorphins, also called "the happiness hormone" create a state of relaxation. There is something called "a runner's high". This basically means that people feel happier after exercising. • A more restful sleep - Stress and health problems sometime cause insomnia and other sleep disturbances. Fitness will give you a deep and restful sleep, which is important for the body to be able to recover and function normally. • Increased ability to focus - Research shows that people who exercise think faster and clearer. Fitness does not only do wonders for the body, but it also benefits the mind, through improving circulation in the brain and taking away the stress that sometimes clouds our judgment. Long-term benefits of fitness: • Reduced blood pressure - High blood pressure can lead to strokes and heart attacks. Heart problems are the leading cause of death in the world. Fitness means a stronger heart, which pumps blood more efficiently through the body and the the force put on the arteries decreases. Regular exercising is one of the drug-free methods to treat hypertension. • Reduced coronary problems - People living a sedentary life have twice as many chances of developing coronary problems that those who exercise. • Reduced cholesterol levels - People with high cholesterol levels have higher chances of developing cardiovascular problems. Fitness helps reduce cholesterol levels by burning the fat in the body. Studies show that people with high cholesterol levels who make exercising part of their daily routine cut their chances of developing heart problems in half. • Improved posture - Fitness helps maintain a strong backbone with a healthy posture. It helps with back problems and back pain, that are often associated with a sedentary life. • Reduced risk of developing diabetes - Physical activity lowers the risk of developing type 2 diabetes through the effect it has on insulin levels, through lowering the level of sugar in the body and though maintaining a fit body. People are starting to understand more and more the importance of including physical activity in their daily routine. If you want to have the fitness routine tailored for you, fitness companies offer personal training. You can regularly go to the gym or you can go to a fitness boot camp, to push yourself harder and really work your body. You can practice fitness alone, with your friends or co-workers. There are a lot of corporate entities that work with fitness companies to allow their employees to exercise at the work place, because fitness increases work productivity. Make sure you exercise for 30 minutes at least two or three times as week, or even daily if possible, to get all the wonderful benefits of fitness. Our gym and personal training experts specialise in helping people lose weight, getting people super fit, getting people back on track and motivated, we get the most out of people!

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Achieve Healthy Weight Loss

Healthy Weight Loss Tips You should begin your safe and healthy weight loss journey by considering your own needs There's no one diet program that will be best for everyone. Start by assessing any emotional or physical conditions that might interfere with your weight loss. It's best to see your physician. You'll find that the majority of experts will recommend a healthy eating plan and regular physical exercise for healthy weight loss. Adequate amounts of vitamins, minerals, and protein (recommended daily allowances) should be considered for including in any weight loss plan. Your plan should be lower in calories, but not in these essential elements. Its well known that the body requires a certain amount of vitamins and minerals to function properly and remain healthy. A healthy diet can supply your body with the vitamins and minerals it needs. Problems and disorders will almost certainly arise if your diet is not supplying your body with these essential elements. What is a safe amount of weight I can lose on a healthy weight loss program? You can safely lose around two pounds a week. What about sleep and healthy weight loss? Not getting the right amount of sleep, or sleep deprivation, slows down your metabolism, making it difficult to lose or maintain weight. Lack of sleep raises your cortisol level. This can result in increased appetite, along with cravings for sugar, leading to weight gain. So make sure your schedule allows for the sleep you need. What is the Glycemix Index? We know that carbohydrates have an impact on blood sugar levels. The Glycemic Index is a measurement of that impact. The carbohydrates that break down slowly in your body encourage stable blood sugar levels. This is good, so they rate well, or low, on the Glycemic Index. The types of carbohydrates that break down quickly cause higher insulin levels. This leads to your body storing fat. These rate higher on the index. You can become hungry not to soon after a meal, eating these carbohydrates. For healthy weight loss, you should become familiar with the glycemic value of the foods you eat, and stay away from Bad Carbs (those with high glycemic values). A diet that includes more good carbs (those with low values) will help keep your appetite in check, and help maintain stable blood sugar levels. (Reminder: Foods with a lower Glycemic Index value are better for losing weight than foods with a higher Glycemic Index value When trying to lose weight, is skipping meals recommended? No.Meal skipping can cause low blood sugar levels, leading to food cravings, which is not beneficial for weight loss. Diet research has indicated that people who do not skip breakfast are less likely to be overweight than those who do skip breakfast. Rather than eating two or three bigger meals daily, or skipping a meal, a good way of dieting is to eat four or five smaller meals. This stabilizes blood sugar levels, and helps control the appetite. Is it important for healthy weight loss to have breakfast? Yes. You've burned approximately 450 calories during your sleep, so your body needs a healthy breakfast. It's good for achieving healthy weight loss. So, spend 10 minutes or so for a healthy breakfast. You don't want to try losing weight by starving yourself, by rather by eating foods that are healthy. The US National Weight Control Registry has released data showing that, one of the four habits of successful long term dieters, is having a regular breakfast. What are a few of the biggest causes of weight gain? We all gain weight the same way. It's difficult to lose weight if it isn't understood how it was gained to begin with. The two primary ways are: 1. Consuming more calories than are used. To lose weight, you want to burn more calories than you consume. But, if use less calories than you consume, you'll gain weight. One of the biggest problems in our Western society is that we super size way too many things, way too many times. It costs very little to supersize your fries and coke. When eating out at restaurants, most of the time, portions are overly generous. When at a steak house, did you ever see a four ounce steak? Keep in mind that super sized portions generally make for super sized people. Watch your portion sizes, if you're trying to lose weight. 2. We simply choose the wrong foods. Highly processed and easily digested foods cause weight gain by raising blood sugar levels, which causes more insulin to be produced. An increased insulin surge is known to cause obesity. And, typically, the diets in our western society tend to include a large amount of fat. Fat is dense in calories and leads to weight gain. Combine highly processed foods with fatty foods, and you're looking at unhealthy weight gain. For healthy weight loss, be aware of the Glycemic Index values of what you eat, and make an effort to eat healthy foods.

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Assess Your Fitness Level

Many people, who do not exercise much, do so on the premise that they are fit and healthy and do not need to exercise. On the other hand, there are those who hate exercise so much that they are ready to avoid it no matter how poor their fitness level. If you feel you are one of those people who are fit enough not to need exercise then it is time that you took a test to assess your fitness level. Testing your overall fitness level is easy and can be done without using any special equipment or machines. Three simple tests that will help you assess your fitness level all by yourself are: Weight: The first and most obvious test of your health and fitness level is your total body weight. Being underweight and overweight both indicate poor health and fitness levels, with the latter taking a serious toll on your overall fitness level. Weigh yourself on a regular weighing machine or bathroom scales and compare your weight with the acceptable limits for your height. To get the most accurate result, weigh yourself first thing in the morning, preferably without any clothes. If you fall within the prescribed limits for your height, then congratulations, you have passed the first test for fitness. BMI: Your body mass index is an accurate and reliable assessor of your total body fat and fitness level. To measure your BMI, you can either use a free online calculator or do it yourself. To calculate your BMI, divide your weight in pounds by the square of your height in inches. Multiply this result by 703 and you have your BMI. Your BMI is the percentage of fat in your body in relation to the lean muscle mass and is one of the best indicators of fitness levels in healthy individuals. If your BMI falls between 20 and 25, then you are healthy with appropriate fat and muscle mass. However, if your BMI is more than 25, then you are overweight and unfit, and this will need to be remedied fast. Resting Heart Rate: The resting heart rate is an indicator of how healthy and fit your heart is. To get your resting heart rate, check your pulse when you wake up in the morning or after you have been resting or lying down for an hour or so to get accurate results. A resting heart rate of 60 or below shows good health and fitness levels, but if your RHR is higher than 60, then you will need to indulge in some cardio and other exercises to get fitter. The indicators given above are the most basic measurements of human fitness levels, and if your results for any of these do not fall within the prescribed ranges, then your fitness level needs some urgent work right now! On the other hand, if you measure up well on these tests but want to be athlete level fit, then assess your fitness level by testing your VO2 Max and by counting the number of pushups that you can do at a time. However, the most accurate fitness assessment, that can be performed at home as well as in fitness club, is Fitness Test from Health Reviser. You can assess your fitness level in just 3 minutes, get it compared on the absolute fitness level scale along with results of the national Olympic team. The tool will automatically track your fitness progress, and you'd get recommendations on how to improve your fitness and wellness.

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Weight Gain During Pregnancy - The Facts

Gaining weight is both natural and expected when you are pregnant. However, as your doctor has probably already told you, it is best to maintain a healthy weight and to keep your weight gain down during the entire pregnancy. Don't confuse this with going on a diet while you are pregnant - you are in fact not advised to attempt to lose weight while you are pregnant no matter what you weigh. Weight loss dieting is not for pregnant women; period. To properly manage your weight gain you want to start at the beginning: • Understand the dangers of gaining too much weight during pregnancy • Calculate the optimal weight that you should gain during your pregnancy • Monitor your weight gain both before you get pregnant and while pregnant Pregnancy, you will soon learn is full of compromises; you have to make decisions that work for both you and your baby. And like so many other things, the amount of weight that you gain during pregnancy impacts both you and your baby. What are the dangers of overweight during pregnancy? Excessive weight gain when you are pregnant can set you up for all manner of problems during and after your pregnancy that will affect both you and your baby: • Preeclampsia, a serious complication that combines high blood pressure, excessive protein in urine and swelling of the extremities. Untreated, it can lead to death of both mother and child. On its onset, there is no solution but to deliver the baby albeit prematurely. • Chronic hypertension that could lead to a stroke or even heart disease. Your chances of developing High blood pressure are higher and could very bring on complications like preeclampsia and intrauterine growth retardation. • Gestational diabetes is a type of diabetes that develops during pregnancy with a higher likelihood if you are overweight. It may among other things result in a really big baby; macrosomia that requires you to have a c-section. • Thromboembolic disease which are blood clots that start in the legs but can break loose and travel to the lungs, where they can quickly cause a fatal pulmonary embolism. • Studies reported in the American Journal of Clinical Nutrition have also made the association of gestational weight gain with the risk of obesity of the offspring by age 7. Simply put, the excess weight that you put on while pregnant could set up your child for obesity in the future. • Your baby is at risk too as overweight during pregnancy can increase the baby's risk of developing spinal bifida, a neural tube defect that leads to poor development of the spine. So exactly how much weight should you gain when pregnant? Nothing is cast in stone, but professionals agree and recommend that the healthy amount of weight that you should gain during pregnancy is largely determined by your pre-pregnancy weight; • Up to 45 pounds if you were underweight • 25-35 pounds if you were at a normal weight • No more than 25 pounds if you were overweight If you are having a multiple pregnancy (twins or triplets), you can expect to gain more than the normal amount of weight. How much weight should you gain at the different stages of your pregnancy? Once your doctor has given you a target weight gain, it's easy for you to track your weight gain. You may find that your pregnancy weight gain in the three trimesters is sporadic at the best and it is definitely different from pregnancy to pregnancy and woman to woman. However, if you have been told to gain the standard 25-35 pounds total in your pregnancy you can use this as a general guide to the amount of weight you should put on during the 3 stages of your pregnancy: • First Trimester; can range anywhere from 1-4.5 pounds. Depending in part on your tolerance for food during this period when morning sickness is at its worst. • Second Trimester: about 4 pounds per month • Third Trimester; about 1-2 pounds per week So there you have it. Weight gain during pregnancy cannot be avoided but you want to keep your guard up no matter how tempting it is for you to give in to the 'but I am eating for 2' maximum. Make your goal to keep weight gain as steady as possible because your baby requires a daily supply of nutrients which come from what you eat. This should always be your number one priority. Preparing a weight gain assessment together with your doctor early in your pregnancy is a good way to track your weight gain and make sure that you stay within set parameters that are optimal for both you and the baby. It may require a few adjustments to your diet and lifestyle, but hey, you are pregnant. Better start getting used to making adjustments! A simple pregnancy nutrition guide can show you how to prepare a healthy pregnancy diet easily and in no time.

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Top Weight Loss Pills

Obesity refers to a state of being over weight. It not only is hazardous to your health but also a major reason for many psychological problems. According to a study of International Journal of Obesity bias based on the obesity of a person is stronger than any other bias and unfortunately it is more socially acceptable. Weight pills or obesity drugs are the most sought way to loose your extra pounds. Weight loss pills are the pharmacological substances that help you loose weight. Broadly speaking weight loss pills available in the market can be categorized in two main sub categories: 1. Prescription Pills: Prescription pills are those for which you require your physician prescription. They are recommended in case of clinically obesity as they are intense in action than OTC pills. However they have advantage over OTC weight loss pills in the sense that they are clinically tested and the results they claim are proven. 2. Over the Counter (OTC) Pills or Food Supplements: OTC weight loss pills on the other hand are not that intense in action but they are not tested for the claims they make. A large number of people who use OTC weight loss drugs are those obsessed with cosmetic weight loss syndrome as the wish to have a model figure is a pandemic phenomenon nowadays. However, both prescription and OTC weight pills have their side effects which vary from headache to life threatening conditions. How the weight loss pills actually work is attributed to the function they perform in your body. It may be one of the following three ways: 1. Suppressing Appetite: Appetite suppressers are also called the anorectics and composed of agents like sibutramine. They are widespread in use and are the oldest of the kind dating back to 1950s. Appetite suppressers are a proven yet short-lived solution to obesity. Majority of them are prescription drugs and usually combined with diet and exercise plans. They directly affect the sections of your brain that control appetite. Hence, the side effects may range from headache, dizziness, nausea, hair loss to high blood pressure and strokes also. 2. Changing your Body Chemistry by Altering the Processes: Body process altering pills are those which work by affecting your metabolism rate. These drugs are usually made of substances like rimonabant though this agent is mainly an appetite suppresser. High rise in body temperature, stomach problems are the typical side effects of metabolism enhancers. 3. Inhibiting the Absorption of Certain Nutrients: Absorption inhibiting agents may be further classified in three categories: a. Fats Blockers: Fats blockers are substances like orlistat that restrain the absorption of the fats in body. They are the most neutral long term weight pills. But they are the prescription drugs due to their unnatural origin. Side effects may include disturbance of digestive system like oily and loose stool and nausea. b. Fats Burners: Fats burners are the most popular solutions meant for short-lived effect. Nervous system problems, heart palpitations and high blood pressure may be the side effects of fats burners. Examples include thermogenesis and lypolisis. c. Carbohydrates Blockers: Carbohydrate blockers are usually meant for those already suffering from diabetes mellitus type 2. Examples include metformin. Do the weight pills really work? The answer of the question is manifold. A certain pill may prove to be a magic pill for one person and it may do nothing for the other. Reason for this is attributed to chemical construction of the body, genetic factors, stress level, dietary habits and body metabolism. Does weight loss pills are really effective depends upon how effectively you take them. Certain elementary precautions that need your attention before starting a weight loss program are: * Seek the advice of your physician * Discuss the side effects and immediately consult your physician in case of any * Strictly follow the instructions which come with the weight loss drugs * Do not overdose - it may lead to lethal outcomes * Change your dietary habits and follow an exercise program * Keep evaluating your weight; do not use the drug over a long period of time; you may become addicted to it Choosing the best weight pill for you from the umpteen number of weight loss solutions in the market is not the whole thing, it's just a start; you will loose weight only if you are committed to yourself. It needs a viable change in your dietary habits and a strict exercise plan to help you have your ideal weight otherwise the problem will resurface soon after you stop intake of weight loss pills!

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Fitness Trainer Versus Fitness Coach - Who's Better Suited For You?

Have you been thinking of staying fit but not sure what is the best solution? Have you been contemplating whether to hire a fitness trainer or perhaps seek the assistance of a fitness coach? Well let's demystify some facts and features about each of these experts. A fitness trainer is your personal friend who will make sure that you are fit and in the right way. He is in charge of your fitness and will make sure that you go through the right exercises to lose weight, gain weight or just keeping fit. He first makes an assessment of your body weight, muscle strength, stability, flexibility, posture among other things and he will also take into account your food intake, food cravings, water intake and your goal. After making a thorough assessment about you, he will make a chart of your nutrition program and of the fitness program. This will be in accordance with your goals and current position of health and fitness. A personal fitness trainer helps you by chalking out the different work outs that you need to carry out and then helps you do them properly. He corrects your faults and motivates you to do better. He will make sure that any imbalance or inefficiency is taken care of. A trainer is a certified professional whose aim is to make sure you achieve your fitness goal through the routine that he creates and also to make you work out according to rules and according to what you need. He will also stop you from over working your body. Too much exercise can be a serious blow to your health and he will make sure that it is not the case. A fitness coach on the other hand, mentors a client and understands what his or her goals are and advices accordingly. He motivates clients to do better and understands the client's needs. A coach is different from a trainer as he has more of a communicative agenda than training. A coach tells you what activities to take up and how you can achieve your goals. A fitness trainer tells you how to do an exercise; a coach tells you why it is important for you to do the exercise and why you should not quit. A coach inspires you to stay fit and stay on the track. We often start exercising and maintain a healthy lifestyle and also go to the gym regularly but then suddenly either we don't want to do it anymore or find an excuse not to. Fitness coach advices you against these things and makes sure that you carry out your work out regime. You will need a fitness coach if you already have had fitness training and know what regimes to follow and exercises to do. If you are a novice, you will definitely want to hire a fitness trainer. What is suggested is that you get a fitness coach as well as a trainer. A trainer will show you how to stay fit and a coach will help you stay fit by abiding to your decisions. People, who have had no prior training experience and do not know what to do to stay fit taking their lifestyle and problems in account, should go to a fitness trainer. A trainer will be able to assess their position and make a routine accordingly. A trainer is definitely preferred to a coach because you will get the opportunity to improve any section of your body mechanism by exercising the right part of your body and you can do this right. A personal fitness trainer is like your friend. He could be strict and curt but you should know that it is for your best interests. A fitness trainer knows you best and knows what is best for you.

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Weight Gain Diet - How to Gain Weight by Eating Right

Though heredity does play a role in determining you weight, good weight training and smart diet can help you exceed your genetically determined weight. Before you start you must make sure that your body mass index (commonly referred as BMI) is less than 18.5 (normal 18.5 -24.9) in which is it is essential that you gain few pounds to improve your BMI. There are numerous products in the market which help you in weight gain but they have to be backed with a good diet to be effective. Follow these tips go gain weight healthy. Weight gain diet #1. You must have heard it many times before but let me repeat it to emphasis on the importance.  The basic principle is you need to consume foods that are more nutritious and high in calories than you spend in a normal day. The approximate calorie a normal average male spends with light activity is 2200 similarly for a woman it is 1900. So how many calories one needs? There is no fixed number for this. It varies depending on individual. One has to consider his or her age, weight and also lifestyle. Best practice is increasing your current calories intake by additional 300 calories per day and watch. If you are gaining 0.5 to 1 pound a week then this should be your calories intake. If your weight gain is less than that, increase again by 300 calories and watch. Also it is important to make sure that you are not gaining too much of weight too fast. So if you are gaining weight more than 1 pound a week cut down by 300 and strike the right balance. Weight gain diet 2. Divide and rule  I think it is clear from above point that how important it is to eat more to gain weight. But I hear you saying how can I eat all that in 3 meals? I feel so full!. Yes everyone does if we try to eat all that in 3 meals. So, split it to 6 small meals and spread it all through the day. It is best to eat as frequently as 2.5 to 3 hrs. Weight gain diet 3. Life is full of choices  Be smart while choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods in meals like chicken nuggets and fish sticks. Instead switch to baked chicken and fish, backed potato. Drink healthy drinks like milk and fruit juices instead of sugary soda and coffee. Include more of green vegetables and which add lots of vitamins and nutrition to your meal. Potato and corn can add more calories to your meal. Weight gain diet 4. Protein is VERY important  Recommended protein intake for a healthy weight is same as your weight in grams that is if you are 60 pounds you need to take 60 grams of protein a day. Include lot of lean meat, sea food, poultry, nuts and seeds. These are the natural foods full of protein. Protein powders and nutritional supplement drinks can also be added as in between meals. Weight gain diet 5. Snacks it up!  Mid morning and afternoon snacks should be healthy and nutritious not junk. Replace your deep fried French fries, potato chips with nuts and dried fruits. Eat bowl of hot oatmeal with a sliced banana, berries with milk. Weight gain diet 6. Fluids help too  Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples. It might take few months for weight to actually show. Don't get frustrated and quit if you don't see a drastic change. The body can respond well only for the consistent schedule.

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The Fastest Weight Loss Diet - In 8 Easy Steps

Losing weight doesn't have to take forever, here's the 8 simple steps that will create the fastest weight loss diet.

1 - Creating YOUR fastest weight loss diet is easy if you approach it on a one step at a time basis.

You can't make improvements in what you don't monitor. That is an axiom in business and is one in our weight loss efforts as well. If you don't know what and how much you are eating, how can you make the appropriate changes? Start a simple food diary and list everything you eat for a few days, that will give you all the data you need to start making changes.

Then, start making changes! Start slowly adding in more healthy food options and start easing back on the bad ones.

Next in our quest for the fastest weight loss diet is exercise. Stop groaning, I don't like it either, but you have to do it. Start off (one day at a time) easy. Maybe 10 - 15 minutes of low intensity walking. Than as you get in better shape, increase the intensity and duration. Start adding in other exercises and so on...

2 - Your fastest weight loss diet will be successful or not based on one thing. Whether you stick to it or not! It's far easier if you enjoy what you are doing, so pick foods and exercise activities that you like.

The glycemic index charts list foods by a ranking number and (usually) lower is better. There are tons of options, so trade out bad foods with ones that rank lower but you still like to eat! Even if it's only a couple points difference, you are making progress.

The same ideas apply to exercise. Bored with mind numbing crunches and jogging? Try wildly dancing around the house! Wilder is better! Get your kids involved. You'll feel like an idiot and laugh the whole time. Tennis anyone?

3 - In addition to aerobic type exercise, to really boost your fastest weight loss diet into overdrive, start to build and tone your muscles.

To lose weight, we want to burn off more calories than we take in...pound for pound, muscle burns more calories than fat! Plus, you get a nice added bonus - muscle burns calories even when not being used. You could lose weight while sleeping or watching TV! Add some weight training into your daily routine and you will really speed up your metabolism. You'll look and feel better and it will be easier to stay that way.

4 - Your body needs carbohydrates in the mix. Don't cut them out completely, but scale back. Your body digests carbs and turns them into glucose which is the blood sugar you hear so much about. In your fastest weight loss diet plan, you need enough carbs to keep up your energy and body functions without having "left-overs' that get stored as fat. Try substituting foods that rank lower on the glycemic foods index.

5 - One of the biggest causes of failure in the fastest weight loss diet is our goal setting. we either don't set a goal (disaster ahead!) or we set unrealistic goals we can never attain or stick with. Either way destroys your chances. Set both short and long term - measurable - goals, set deadlines and hold yourself accountable.

In making lifestyle changes, it's not a contest. The size of the goal is far less important than the ability to stick with it. After all, it's better to comfortably lose a pound a week for a year, than it is to starve yourself and lose ten pounds in a week, then give up and regain it all, plus 15 more pounds to boot!

6 - It goes well beyond the scope of this article to explain why, but candy, sodas, cookies and other "empty calorie" foods are bad for you. I mean really bad and not just because they make you fat. If you want better health and success in your fastest weight loss diet, cut them out.

The bonus here is that by cutting out all these fat inducing empty calories, most of us will start to see dramatic weight loss without doing anything more!

7 - To lose weight on the fastest weight loss diet, you have to eat. Not only that, you must have a good breakfast. It's this that will trigger your metabolism and speed it up throughout the day. Go without and your metabolism slows way down and when you finally DO eat, your body thinks it has been in starvation and will still keep your metabolism at the low point. It stores the food as fat rather than using it as energy.

Most of your daily calories should be consumed as early as possible. No more midnight snacks.

8 - Heaven forbid that I should ever accuse our mothers of leading us astray, but they did. You've all heard it, "Clean your plate!" For success on the fastest weight loss diet, you've got to leave some behind. Portion control may be a challenge at first, but with practice it becomes automatic. Just like overeating did. Control the amount of and what goes into your body and weight loss will be no problem.

One day at a time...start using these tips and in not time you will realize that it truly is the fastest weight loss diet because the weight not only comes off but it stays off.

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What Are the Dangers of Rapid Weight Gain

Weight gain is definitely seen as a positive thing for those people that have been recovering from some kind of medical problem or illness. But at the same time you need to know that if you gain the weight that you need to put on, very rapidly then that too is not seen as a good idea. What rapid gain in weight means here is that if the individual puts on a lot of weight in a very short period of time. Of course if you are celebrating some kind of holiday or a celebration, then it overeating is seen as normal because its a time where most people do eat a lot of food. People do gain weight, but rapid gain in weight is something that you need to look out for. Why is that rapid weight gain is not good for the health? The reason is that a change in weight suddenly can be a sign that you are suffering from bad health, which can cause the person many different kinds of illnesses. So what causes people to gain weight rapidly? Well aside from normal things like pregnancy, or gaining weight from eating too much food, the experts in nutrition say that those people that experience rapid weight gain should definitely consult with a healthcare consultant as soon as possible. The experts in nutrition say that the people that are suffering from rapid weight gain should consult with a medical doctor as soon as possible, because they could be suffering from a serious health problem which if tackled ASAP will have a better chance of sorting the problem. The people that usually gain weight rapidly can also suffer from depression as a result because the weight problem is constantly running through their mind, causing them unnecessary stress, because they can't figure out why they are suffering from this condition. Below are some of the reasons why a person may be suffering from the problem of rapid weight gain. The first and most common reason is that you could be gaining weight at a rapid rate because of a serious health condition. Research that has been carried out suggests that those that gain weight other than from pregnancy or overeating are usually suffering from a serious health condition. This should be checked out very quickly. So if you are a victim of rapid weight gain you should consult with a doctor as soon as possible. This way you can be sure to sort the problem as quickly as possible and avoid the chance of it spreading.

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Fitness for Fun - Alternative Fitness Activities That Work

Are you one of those people who think that losing weight and keeping fit needs to be done at a rigorous pace and with a totally competitive mindset? Are you struggling with your weight loss program because of this kind of thinking? Are you almost drained of your last ounces of hope that you will ever get fit? If you're just beginning to start your fitness journey, or even if you're already going but feeling a bit burnt out, then you might be approaching fitness all wrong. Getting fit shouldn't make you feel like you're in a boot camp. It should be enjoyable, and that's where fitness for fun comes into the picture. A lot of people who are overweight, or have health and fitness issues, may not be suitable for those in-gym workouts that are very rigorous and require a lot of correct technique. In fact the gym is just not an enjoyable experience for some people. Lifestyle, like working in an office setting where you don't have the opportunity for a lot of physical activity, may have also taken over and quite frankly the hours that are being worked aren't compatible with long sessions in the gym. The good news is that, there are alternative fitness options readily available. First off, fitness for fun is an easy way to start getting back in to shape. Just because it's fun it doesn't mean that it isn't working. Alternative fitness activities are far from the dumb bell curls that you normally do at the gym, think pillow fights, sports, rock climbing, hiking and the list goes on and on. I hear you say that doesn't fitness have to be structured? In my opinion alternative fitness doesn't have to be structured at all, the further from structured the better, as then it won't feel like work at all! How do you get back to that fitness for fun mentality? The best place to start is to just remember your younger days. Was there a sport that you enjoyed playing? Did you love to dance back then? Where you a cheerleader once in your life? Why not go back to those activities. Playing a sport that you once loved can be the furthest thing on your mind if your current fitness status is on the downside. However if you just get started you'll be amazed at the support you will get and that in itself will help you go in the right direction and on the road again to regaining your fitness and health. You'll also have that super benefit of burning those calories while you play. Remember just to be patient with yourself as you might struggle at first, but you'll eventually start to feel that you're getting better at it and before you know it you'll be back to your old form and shape. It is never too late to take that first step. You could invite your old buddies to play with you as extra incentive and then it's even more fun as it's an excuse for a catch up as well, or you can join a local club if none of your buddies are still playing. There are many age clubs around that welcome players with our without experience. I know that for a fact as I'm now at 40 starting to seriously to consider taking up soccer in the local women's team for the first time in my life to add some more fun into my fitness program. It's the same with dancing. When did you last dance? Most women nowadays prefer to join fitness clubs that offer dance classes as part of their fitness for fun programs. There's a wide variety of dances that you can choose from like belly dancing, pole dancing, and Latin dancing just to name a few. Jazz and Ballroom dancing are also popular choices. This is a great way to learn a new skill and burn those calories at the same time. Other alternative fitness activities would include playing Frisbee at the park, or learning how to swim, cycling, and even hauling logs with your bare hands. Why not? It's a great way to keep you fit. Anything can be fitness when we just stop thinking of fitness in the traditional sense of the word and open our eyes to all the possibilities around us. The best place to start? Just look through the eyes of a child, don't take yourself seriously, laugh put a skip in your step and go from there. Dawn Fritsch is a Gym Owner. Personal Trainer and Fitness Instructor who specializes in Women' Fitness for the over 40's. Dawn also has a unique understanding and passion for workout's that can be done At Home with minimal, or no equipment.

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5 Fitness Tips That You Must Know

Fitness is something which we all wish to have. But nowadays, life is moving at a jet speed and this has given rise to a number of factors that is taking a toll on our health and adversely affecting our fitness. Diseases like diabetes, high blood pressure, high cholesterol, arthritis, thyroid glands malfunctioning etc. are stealthily creeping into our lives, deteriorating life quality and also shortening life span. Certain bad habits like sedentary lifestyle, junk food habit, lack of physical activity, smoking, drinking etc. have taken us miles away from fitness in the recent times. It is a good thing however that people have started to become aware of the negative impact of these habits and are trying to control them. They are trying to gather fitness tips to stay healthy and happy. This article will provide you with some important fitness tips. To follow these tips you need not be a fitness freak. Just steer clear of the bad habits and you can automatically abide by the fitness tips. Here follows the fitness tips: 1. You have to be very specific with your fitness goals. It is not just enough setting a fitness goal. For instance aim at shedding 2 inches off your waistline through your daily work-outs. If you set 2 inches as your specific target, you will know how much exactly you will have to shed and that will give an impetus to your efforts. However make sure that you fix realistic fitness goals for yourself. Unrealistic goals will only shatter your confidence. 2. Adopt a fitness workout plan and chalk out a routine. You can take the help of a personal fitness trainer while doing so. This is one of the most important fitness tips. Your chances of succeeding in your fitness goal increase a tenfold if you follow a structured fitness routine or plan. Nowadays customizable fitness plans are available online too. 3. There is a tendency among fitness freaks to over-train themselves. This is very wrong. If you do so, you may soon lose interest in the workout or may even hurt yourself. The rule is to increase the fitness training timings bit by bit and not all at once. This is another vital fitness tip. 4. Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you. 5. Nutrition affects your fitness to a great extent. So you need to eat a diet that has the nutritional ability to make you fit. Your diet should be a balanced diet consisting of good fats, natural carbohydrates and lean proteins. Seeds and nuts like sunflower seeds, almonds and walnuts are the main sources of good fats. Veggies and fruits are the main sources of natural carbohydrates. Red meat, chicken, poultry, fish are the main sources of lean proteins. Nutrition-related fitness tip is one of the most popular fitness tips. So these are some important fitness tips. Follow these tips to live a hale and hearty life.

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Fast Weight Loss - Creating a Lean Healthy Body

Fast Weight Loss. Since many people are searching for this end-result, I have decided to write an article that is focused on helping you to produce fat-burning results in the fastest time possible! But, I do have to warn you that I will explain how to lose unwanted body fat really fast, and not water or muscle. Because there is a huge difference between losing scale weight and burning body fat as an energy source. The first is temporary, and the second can lead to permanent fat loss. You see fast weight loss is all about shrinking your fat cells. And the best way to accomplish this is to look at unwanted body fat simply as a "fuel-source" that has not been used up. This way of looking at it, helps you to design a fat-burning strategy that will produce irreversible, long term weight loss success. Okay, now to burn the unwanted body fat directly from your fat cells you have to use physical activity on a daily basis. It does not have to be HIIT (high intensity interval training), but you have to move. The most important part of my fast weight loss strategy is this: When it comes to burning off body fat, the only thing that truly matters is the total amount of calories that you burn while performing a physical activity. What this means is that if you simply walk for 90 minutes (for example) you will burn the same amount of calories while doing any type of high intensity cardio training for 30 minutes. Now I don't know about you, but I am what anyone would call a Super Lazy Dieter, and I am not into doing anything that I do not like or will never be able to sustain for life. In other words, I have tried all the different types of approaches, and I have designed a fast weight loss plan that allows me to do simple and easy exercises and burn the most total calories, instead of trying to force myself to do difficult physical activities which I will never keep doing in the long term. And this is what I recommend for you. You see, we humans like what we like, and we don't like what we don't like, so why go against our natural desires. Just do those physical activities that you enjoy, only make sure to do them long enough to burn the most total calories from the unwanted body fat that you currently have. Believe me this fast weight loss strategy is very effective, and can help you to create a lean, healthy body overflowing with vitality in a very short time. Obviously you have to watch what you eat, because if you consume more calories than you can burn during the day nothing will help. In fact even if you walk all day, but you eat more food than your body can metabolize, you will gain weight. This is the law of calorie balance, and nothing can override it! But as long as you eat four average sized meals, every four hours and use my lazy dieter approach, this fast weight loss plan can help you to reach your ideal body weight and this same strategy can then help you to maintain it for life.

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Weight Loss Routine

Losing weight is more attainable than most people think. It does not come easy or quickly; but with patience, routine and discipline it is possible to burn fat and loose a lot of weight. Contrary to what you have heard on TV and other media outlets, there is no quick weight loss routine. Most of the products they try to sell you do not work and is not worth your time or money. So if you are still trying to find a quick weight loss routine you need to re-evaluate your goals. Loosing weight require nothing more than some knowledge and effort. On average a healthy weight loss routine will cause you to burn a pound of fat every week. These numbers vary based on your size. Larger people may loose more than a pound of fat per week but as you get closer to your weight loss goal, your body settles down to a pound of fat per week. To loose a pound of fat, your body needs to burn 3500 calories. To put this into perspective a large cheese pizza has about 2500 calories. So if you eat a lot of pizza then you are piling on the calories. By eliminating one and a half whole pizzas from your diet, you will loose little over a pound of fat. Loosing weight comes down to caloric intake. By consuming less calories and burning more calories, you will loose weight. It's is a simple as that. Weight Loss Routine Step 1: Calculating Your Body Fat To start your weight loss routine, you first need to calculate your body fat percentage. Your body fat percentage is the ratio of fat you have in compassion to the rest of your body. You can use an online body-fat-calculator of calipers to calculate your body fat. Next you will need to classify your body based on the calculate body fat percentage. Here is table showing the classifications of different body fat percentages: Men       Women         Classification 2-4%        10-12%          Essential Fat 5-13%       13-20%          Athlete 14-17%      21-24%          Fitness 18-25%      25-31%          Acceptable >25%           >31%         Obese Based on the table above you will be able to see where you and your body fit and what body fat percentage you need to have in order to achieve your goal of fat loss. Step 2: Setting Your Goals You next step in your weight loss program will be setting your goals. Your weight loss goals can be anything from losing 5 pounds to a 100 pounds. It all depends on how much weight you want to loose. When you are ready to begin you need to ask yourself "Am I serious about the idea of losing weight?" If you answered yes then you need to prepare yourself for the journey ahead. Now losing weight is not a complicated matter, but it will require a lot of effort and discipline on your end. I can merely provide you with the tools to achieve your goals but you will be the one to implement these tools. To loose weight you will need to workout out consistently and monitor your diet. You will need to lift weights and do lots of cardio to but calories and fat. Also you will have to eliminate all junk food from your diet and eat a more health, nutritional and balanced diet. Step 3: Let The Fun Begin To start things off mark down your body weight and your body fat percentage. Then continue eating your regular diet for a day and count all the calories you consume in a single day. Once you have done that, take the total calories and subtract 500 calories from your diet. Doing this alone will cause you to consume 3500 calories per week and loose a pound of fat per week. Also I recommend eating several small meals throughout the day instead of a couple of large meals as this will keep your metabolic rate up which will help burn more fat. For a good diet check out my weight loss diet article. Next you need to get yourself in a workout routine. A good workout routine will consist of three days of weight training and three days of cardio. For a good work out routine check out my newbie workout routine. It is important to incorporate weight lift or weight training within your weight loss routine as this will help build muscle which burns calories. In my newbie workout routine, I recommended doing 30-40 minutes of cardio 2-3 a week. However, when it comes to weight loss the more cardio you do and the more intense it is the better it is for you. When losing weight I would recommend doing at least 60 minutes of cardio 3 days a week. If you can do more that's even better. Cardio can include anything from walking, running, swimming, bicycling, playing sports, etc. Remember that the more intense your cardio workout is, the more calories you will burn, and the more weight you will loose. Follow this routine and at the end of the week weigh yourself and measure your body fat percentage. You will find that you have lost weight. If you haven't, don't be discourage just keep following this routine and you will see guaranteed results sooner than latter. Keep up the routine until you have reached your weight loss goal. If you find that you have plateaued and aren't losing any more weight with this routine, then it is time to kick it up a notch. You will need to be on a stricter diet, consume even lesser calories, and workout longer and at a more intense rate. As you loose more and more weight, it becomes harder to loose weight as your body gets used to your routine. So in order to loose the last couple of pounds you will need to kick it up a gear. Additional Tips It is important to get at least eight hours of sleep as this is needed by your body to repair itself after your workouts. While your body is repairing itself and building muscle, you will be burning calories which will help you loose weight. I recommend that you do not weigh yourself everyday as your weight will fluctuate. Your body is largely made up of water and this fluctuation in weight is due to the change in your water weight. The best gauge for how much weight you have lost is to measure your body fat percentage. Your ultimate goal is to get your body fat percentage down which will result in healthy weight loss. So there you have it. Follow this weight loss routine and you will reach your weight loss goal in no time at all.

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Tips For Basic Mens Fitness

I have been writing about different areas of mens fitness and fitness nutrition, but what about the basics of fitness. The core so to speak and why us men want to be fit. Fitness is for all ages. It doesn't matter how young or old you may be. It is never too late to start. Men are the breadwinners of the family usually. If a man is fit, he has way more energy for his work and for his family life. You feel better, look better, and are happier. I feel every man should strive to achieve some level of fitness. You don't have to train like an Olympian, but overall fitness, to me, is a must. I am sure the ladies agree. The first part of a fitness routine and the most basic is Flexibility. Stretches before and after a workout will keep you flexible and away from injury. The second aspect of mens fitness is a good cardio workout. Cardio gets the blood pumping, increases your lung capacity and their ability to distribute oxygen to your blood. This gives you almost unlimited resources of energy for anything that comes up in your daily life. The blood flow also keeps your brain oxygenated Which improves its overall capacity for handling anything that comes its way. The third is building muscle and strength training. Now these are definitely optional. Some men do not want to be "musclebound". There is nothing wrong with keeping the muscles toned and fit though. By far, in my opinion, is the cardio workouts. Aerobics if that is all the time you have. By focusing on cardio more, it keeps the arteries and veins open, keeps cholesterol low, and keeps the heart fit and strong. The heart is just a muscle after all and needs it's workouts. Cardio will keep you young and full of energy. Stretching for flexibility and cardio is truly all you would need. If you want to build muscle then, by all means, do it. If you are going to weight train, follow some simple rules. Know how to do your exercises properly, stretch properly before exercising, and possibly have a workout buddy/spotter for your lifting. Always be safe. To build muscle properly is where the proper nutrition comes in like I covered in a previous article. You need to get a well balanced diet, take vitamin and mineral supplements, get your fair share of protein(around 1 gram for every pound you weigh), drink plenty of water, and don't push yourself too hard or overtrain. The best foods to eat are raw foods(vegetables) in a wide variety, chicken, turkey, and fish. Red meat if it is lean and not fatty. There you have it. Some basics of mens fitness workouts and nutrition. Some of these are obvious and others aren't. When we write about fitness, we tend to think everybody is already a semi expert and that isn't always the case. Until next time... Thanks For Reading .

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The Best Fitness Tracker

Fitness is important, but it is more important to track your fitness, especially when you are working with set goals. Tracking makes it possible for you to know whether you are making the right progress or whether you need to make improvements to your workouts to make it easier to reach to the fitness goals that you have set. Fitness bands are amazing trackers that can come in handy for anyone. However, the Garmin Vivofit band can be considered to be the best fitness tracker of all. The band is simply designed for that perfect and comfortable fit in that it can be worn all day and still remain comfortable for the wrist. The band is water resistant to withstand sweat and it can be worn even for the toughest workouts possible. The Main Features The features of any product are what make it what it is and worth the value that it is. The same is the truth for this fitness band. It has amazing features that make it stand out from the rest of the fitness bands that are available in the market. The move bar: This is an interesting feature which keeps you in the know of just how active you have been throughout the day. On sensing that you have not been moving enough, a red bar appears on the band. You will see the bar in case you have been inactive for an entire hour. It is part of the programming on this band that makes it the best fitness tracker. The battery: Most fitness bands in the market need to be charged every day. The Garmin, however has a long life battery that can go for a whole year without needing any charging. Some users might need to charge the band every month but this is still a long enough time compared to the daily charging requirements of other bands. You get the chance to concentrate more on your fitness than the band which is really nice. Monitoring function: Besides monitoring your workouts every day, this band also has a monitoring function that can help you see how much sleep you get every night. Sleep is very important when keeping fit since a lack in enough sleep can lead to breakdown and exhaustion. This can make it harder to keep up with any fitness goals that you have. With this function, you will make improvements as soon as you see a need to, which will be good for your goals and health in general. Stats trackers: They are also found in other fitness bands and they help in charting calories burned every single day and the metabolic burning rate. It is definitely one of the most important features of any fitness tracker. The charts help you know how close you are getting to the goals you have set. Other features that make the band the best fitness tracker include being lightweight, Bluetooth connectivity and the pedometer function which can tell you how many steps you take every day and therefore how active you are.

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