How Long Should You Walk to Lose Weight?

How Long Should You Walk Each Day?

Walking continuously for 30 minutes or more is best for fat-burning. At a brisk walking pace, you will cover a distance of 1.5 to 2 miles or 2.5 to 3.3 kilometers in 30 minutes.

Walk most days of the week for at least 30 minutes to burn an extra 1000 to 3000 calories per week and to improve your metabolism each day.

  • A walking workout of 30 to 60 minutes at 50-70% of your maximum heart rate is recommended for walking for weight loss. Use the Target Heart Rate Calculator to find the right heart rate, which varies by age.
  • Start with walking at an easy pace for 5-10 minutes.
  • Stop and do some stretches and flexibility exercises.
  • Walk at a brisk pace at your target heart rate for 30-60 minutes.
  • Cool down at a slower pace for 5 minutes.
  • Finish with some gentle stretches.
  • For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
  • Maximize your 30-minute walk

What if I Can't Walk for 30 Minutes?
  • Start with the Beginners Walking Tutorial or our daily Let's Get Walking 4-Week Beginners Course to build up your time and endurance.
  • If your schedule doesn't permit walking continuously for 30 minutes, break it up into walking twice or three times a day for shorter periods of at least 10 minutes at a brisk pace. Always warm up for 5 minutes at an easy pace no matter what duration you will be walking.
  • Mazimize Your 15-Minute Walk

How Long Should I Walk Each Week?
  • For weight loss, walk most days of the week.
  • Time spent walking per week should be 5-10 hours.
  • On your non-walking days, try some strength training exercises.
  • If you find yourself worn out, take a day off. But be sure to get back walking the following day.

5-Minute Workout to Lose Belly Fat at Home

Losing belly fat cannot be done with just exercise. You must create a caloric deficit daily, by reducing your calories to help burn fat. The Centers for Disease Control and Prevention suggests cardio training most days of the week for 30 minutes to lose weight; however, adding a five-minute abdominal routine after your aerobic training can help you lose more belly fat. You can also complete several five-minute workouts throughout your day to banish your belly fat.


Cardio Training
Cardio training scorches calories and promotes fat loss from your entire body, including your abdominals. The American Council on Exercise suggests that the most effective way to cardio train is to train with intervals. Interval training burns more calories than traditional cardio in a shorter amount of time. Interval training requires short bursts of high intensity followed by a recovery period. You can complete five rounds of intervals in five minutes. Choose a cardio exercise, like running high knees. Run high knees in place for 30 seconds at a high speed and slow your speed for 30 seconds. Repeat this interval for five minutes to burn calories and melt belly fat.

Pilates
Pilates was created to elongate and strengthen the muscles of your body. You can create lean muscle in your midsection and lose your belly with Pilates training at home. Pilates moves like the scissor kick and rollups are all designed to tighten your midsection. Scissor kicks are performed lying on your back with your neck relaxed on the floor. Lift your legs up, allowing your toes to point to the ceiling. Slowly lower your right leg until it hovers above the floor and lift it back to center. Slowly lower your left leg. Alternate legs, completing three sets of 20 repetitions. Complete rollups by beginning on your back with your legs extended and your arms above your head. Slowly lift your arms up and roll your back up off the floor, using the strength of your abdominals. Let your hands touch your toes, folding over your body and slowly lower back down.

Yoga
Yoga can also help define your midsection. Yoga uses your own body weight for resistance, allowing you to build strength in your core. The "Yoga Journal" explains that poses like plank and side plank can help develop the obliques, transverse abdominals and the rectus abdominus. Hold each yoga pose for 30 seconds and build your way up to a minute with proper form. Complete a plank by beginning at the top of a pushup. Your hands are directly under your shoulders and your back is flat. Draw your navel in and hold your pose. Begin your side plank by starting in plank pose. Slowly transfer your weight into your right hand and right foot and stack your hips. Hold this pose, keeping your abdominals engaged and hips lifted off the ground.

Considerations
Consider monitoring the foods that you eat when trying to lose belly fat. You can exercise, but if your diet is high in calories, you may not see any results. Choose to consume foods that fuel your body and keep you feeling full, which prevents overeating. Lean meats, whole grains, low-fat dairy products, fruits and vegetables are encouraged. Processed foods, fast food and soda should be consumed less often.

Courtesy LivingStrong

Exercises That Burn 1000 Calories a Day

Burning 1,000 calories a day is not an easy task, but with dedication and intensity, it can be accomplished. The amount of calories burned depends on a person's weight and fitness level, as well as the intensity level and the type and duration of activity. Exercising at a high level of intensity burns more calories due to energy expenditure. An overweight person burns more calories because the body requires more energy to move while exercising. To burn 1,000 calories a day, you can perform exercises all at one time or break them up into segments over the course of the day. Wearing a heart rate monitor or using a calorie burn calculator can help accurately calculate calories burned.

Running

 Running burns a large amount of calories in a short amount of time. According to Prohealth.com's Exercise and Activity Calculator, a 150-lb. person running at 6 mph (10-minute mile) burns approximately 1,022 calories in 90 minutes. Increasing speed burns more calories in a shorter period of time. The same person can burn 1,020 calories in 60 minutes running at 9 mph (6.5-minute mile). Running stairs burns 1,020 calories per hour.

 Jump Rope

As one of the highest calorie-burning exercises, jumping rope burns about 11 calories per minute. Varying speed and increasing intensity while jumping can burn up to 20 calories per minute. Prohealth.com's Exercise and Activity Calculator estimates that a 150-lb. person jumping rope at a moderate level (140 revolutions per minute) burns 1,022 calories in 90 minutes. Jumping rope at a fast pace (180 to 200 revolutions per minute) burns around 1,020 calories in 75 minutes.

Biking

Calories burned while bicycling depends on intensity and terrain. The amount of calories burned will differ when riding a stationary bike versus an outdoor bike. Based on Prohealth.com's Exercise and Activity Calculator, a 150-lb. person bicycling at a racing pace (16 to 19 mph) for 75 minutes burns about 1,020 calories. Biking 14 to 15.9 mph (vigorous effort) burns close to 1,022 calories in 90 minutes.

Courtesy livestrong

How To Get Your Legs Stronger To Jump Higher

Anytime you work your legs, you have the potential to build strength to propel you higher in your vertical jumps. Targeting the right muscles makes this more effective, but you can't stop there. Practicing some explosive jumping moves helps train the leg muscles to work together, increasing the strength of the upward-thrust so you can reach your jumping goals -- even if you only need them on your driveway basketball court.

Step 1
Target your jumping muscles, such as your quadriceps, hamstrings and the gastrocnemius and soleus in your calf, during your normal leg workout. Perform lunges, squats, calf raises to build strength in these muscle groups.

Step 2
Add weights to increase the intensity of your leg workout and build additional strength. Use a barbell when you squat and perform calf raises and dumbbells when you lunge, for example. When performing a farmer's walk with weight plates or dumbbells held by your sides, walk on your toes instead of on flat feet to build your calves.

Step 3
Incorporate plyometric training, which builds strength while conditioning your leg muscles to work together as you jump. Plyometrics employs fast, powerful moves to build jumping strength. Perform jump squats, where you raise your arms and jump as you lift out of each squat, for example, or do tuck jumps, in which you jump quickly eight to 10 times in a row while trying to bring your knees up to your chest. Another option is lateral leg hops -- jumping from side to side using only one leg.

Step 4
Add water resistance. Doing basic jumps in a pool can help build your jump height, or try exercises such as bounding, in which you jump forward on one leg at a time -- almost like an exaggerated run. Try other plyometric moves such as the squat jump, making sure the water isn't so deep that it goes over your head as you sink into the move. Pool plyometrics can result is less soreness and joint pain than plyometrics on land, according to Ohio State University.

Things You'll Need

Barbell
Dumbbells
Weight plates

Courtesy Live Strong

Handmade Resin Bracelets Preserve Flowers For Eternity -

You know how a flower folded and pressed inside a diary or a book has an eternal and timeless beauty to it? 


That same beauty was put to use by Sarah Smith, the artist based in Oregon who’s behind


 She uses pieces of bark, flowers, leaves etc, to make bracelets and bangles out of resin.


This technique allows the vegetation to be preserved inside for a long time and it looks raw and natural and so it also looks beautiful.


Feathers, flowers, seashells all preserved inside a crystal shape is a sublime sight. And it takes quite a while to prepare a piece.


Sarah says it takes her 2 to 3 weeks to make one and despite that she also takes custom orders to make bracelets from bark and shells people send her.



Courtesy Via http://www.thescienceworld.com/

Japanese Soldiers Use 3500 Tons Of Snow To Carve Star Wars Sculpture

Star Wars Episode VII is releasing this Christmas and every fan is getting in the mood.











So much so that the Japanese Ground Self Defense Forces’ 11th Brigade carved out a huge snow sculpture dedicated to the franchise.


More specifically its dedicated to Darth Vader, the stormtroopers and the legendary TIE fighters.


They used 3500 tons of snow and the sculpture was part of the 66th Sapporo Snow Festival.

Courtesy Via http://www.thescienceworld.com

This Man Hasn’t Watered This Sealed Bottle For 54 Years and It’s Still Living

David Latimer planted this beauty in 1960 and it’s still living it large (within it’s own ecosystem). For 54 years since that fateful Easter Sunday, this 80-year-old man has kept this lush micro-forest alive and well in, what would be scientifically termed as, a closed system.


He was a young man when Latimer began this lifelong project. He began by putting some compost and a quarter pint of water in a 10 gallon glass carboy and inserted a spider wort sprout through some wires. He sealed the system and except for once in 1972 to add some water, he has never opened it. All that gets in is sunlight.


The system effectively acts as a self sufficient organism. The bacteria in the compost break down the dead plants and break down the oxygen given off by the plants, turning it in to carbon dioxide that the living plants need to survive. The little garden is an example of how the earth functions without anything but sunlight from the outside world.



“The forest eats itself and lives forever.” -The Poisonwood Bible
Courtesy
Via www.thescienceworld.com

Stay Away From These If You Have Inflammatory Problems

If you have arthritis, there are some foods you need to avoid to stop aggravating inflammation. However, this is not the only thing that happens when you have too much inflammation in your body. This can also result to acne as well as serious illnesses, including Alzheimer’s, cancer, and heart disease.
Inflammation causes a painful and burning sensation / Photo by dowhoranzone.deviantart.com

In truth, the body depends on a bit of inflammation, so it can fight off injuries and infection. When inflammation becomes chronic though, the immune system will start attacking your healthy cells and this will result to destruction, instead of the immune system healing your body. In this case, it is only right that you know how to control inflammation in your body by avoiding the following foods:

1. Alcohol
Consuming high amounts of alcohol, including wine, beer, and cider, on a regular basis can inflame and irritate your liver, esophagus, and larynx. Chronic inflammation resulting to high alcohol consumption can increase tumor growth and cancer. Instead of drinking alcohol, just choose water or jasmine green tea, which is an anti-inflammatory beverage.

2. Dairy Products
You may be a part of the 60% world population that cannot digest milk as it is an allergen than triggers inflammation. This can cause stomach problems, diarrhea, constipation, breathing difficulties, and skin rashes. Milk and dairy products, along with butter, cheese, and other goods sold with dairy content should be avoided. If you’re not allergic to milk, choose yogurt and kefir instead, as they are easier on your stomach and they have good bacteria as well.

3. Sugar
Acne, type 2 diabetes, obesity, and metabolic syndrome can happen due to excessive sugar intake. Forget soft drinks, punches, and other sources of dietary sugars, as well as food products that list corn syrup, fructose, maltose, and sucrose as the ingredients, since these are just alternative names for sugar. Instead, opt for honey, blackstrap molasses, and other natural sweeteners.

4. Trans Fats
Trans fats can increase your bad cholesterol and promote inflammation, insulin resistance, and obesity. Avoid fast foods, deep fried foods, and baked goods sold commercially. Products in your grocery list should not have trans fats, vegetable shortening, and partially hydrogenated oil.

5. Vegetable Cooking Oils
This type of oil has high omega 6 fatty acid, instead of omega 3. Consuming high amounts of omega 6 leads to inflammation and can cause heart diseases and cancer. Grape seed, sunflower, and safflower oils are common cooking oils to avoid. Use macadamia oil or extra virgin olive oil to get the balance between omega 6 and 3 in your diet.
This is not to say you should completely avoid the foods listed above. In fact, they are still acceptable as long as you consume them in moderation.

Article By http://www.stethnews.com

How to Eliminate Processed Food from Your Diet

Check your kitchen and ref, chances are you hoard a lot of unhealthy processed foods / PicHelp

Research after research has shown that processed foods are bad for our health. They are loaded with sugar and fructose corn syrup, which can lead to insulin resistance, increased bad cholesterol, and accumulation of fat in the liver and abdominal cavity. They also lack the essential nutrients and energy needed by the body. And the worst, they contain all sorts of artificial ingredients (e.g. preservatives, colorants, flavorants and texturants) that can be harmful to health. So, if you want to live healthy this year, start cutting off processed foods from your diet. Here are a few tips to help you eat clean.

Know the difference between real food and processed food
Obviously, most foods you see in groceries and markets are processed – milk is pasteurized and bottled, and ground beef has been grounded in a machine. But when talking about “processed foods,” we’re talking about those foods that have been chemically altered, processed and made from artificial ingredients. Examples of which are sodas, French fries, and deli meats.

Go for real beverages
Starting today, limit your drink choices to “real” beverages – i.e. water, milk, tea, coffee and fresh fruit juices. Avoid colas, power drinks, instant juices, coffees, lemonades and many other sugary drinks.

Choose fresh meat
While deli meats, such as sausages and meatloaves, are tempting and convenient, there are a number of reasons why you should avoid them. One is that they increase your risk to cardiovascular disease by 70%. Even those deli sandwiches, which include refined grains, low fat cheeses and low fat deli meats that are promoted as healthy, can increase your risk to the disease by 8% per serving.

Take a Fast from Fast Food
Fast food is addictive and it can make you fat. A 15-year study participated by over 3,000 people found that eating fast food can lead to insulin resistance and weight gain. Also, one study found that most fast food has potentially addictive substance that can create fast food dependence in vulnerable population. So starting today, take a fast from fast food. Limit it to at least once a month. Your body will thank you for it.

Via http://www.stethnews.com/

Why Tomatoes are Good for You

Tomato has been found in the laboratory to be very rich in anti-chemical compounds / PicHelp
More than 200 years ago, tomatoes were thought to be poisonous in the United States because their relative species are. However, now these are considered to be among the healthiest food in the world. Tomatoes are called a functional food because they provide more than just basic nutrition. Since they contain healthy phytochemicals like lycopene, they are able to help prevent chronic diseases. Moreover, there are many reasons why people should love eating tomatoes. Anyone who wants to be perfectly healthy should know these to improve their diet.

Benefits of tomatoes
Eating tomatoes can improve the health of a person. Since they are a rich source of many beneficial nutrients, they can be trusted to fight illnesses and help maintain wellness. Here are some of the health benefits of eating these nutritious veggie-fruits.

Tomatoes are known to be a good source of folic acid and vitamins A and C. Furthermore, they are rich in antioxidants such as lycopene, alpha-lipoic acid, lutein, beta-carotene, and choline. For the information of everyone, lycopene is responsible for making tomatoes red in color. Alpha-lipoic acid aids in converting glucose to energy. It can also help in controlling blood glucose, preserve nerve and brain tissues, and even improve vasodilation. Then, choline is a valuable nutrient that helps with memory, learning, muscle movement, and sleep.
Eating tomatoes can also help improve heart health. Tomato extracts and fresh tomatoes are proven to help decrease total cholesterol, triglycerides, and LDL cholesterol. Tomato extracts can also aid in preventing the clumping of platelet cells together in the blood. This helps lower the chance of having atherosclerosis and other heart problems. The reason why tomatoes are good for the heart is because they contain phytonutrients that provide heart-protection benefits. Among these phytonutrients are esculeoside, which is a glycoside, and chalconaringenin, a flavonoid. As more nutrients are discovered about tomatoes, they increase their popularity as being one of the best food for the heart.

Fight against diseases
Aside from being good for the heart, tomatoes are known to help prevent other diseases. Here are some of them.

Cancer
Since tomatoes are rich in antioxidants and vitamin C, they can help fight free radicals, which cause cancer. Among the types of cancer that can be prevented by eating tomatoes are prostate cancer and colorectal cancer.

Depression
Tomatoes have folic acid that helps decrease the risk of depression by stopping the formation of homocysteine in the body. Homocysteine can prevent nutrients and even the blood from reaching the brain. When this happens, the production of dopamine, serotonin, and norepinephrine, which are called feel-good hormones, is interfered.

Constipation
Tomatoes are also rich in fiber and have high water content. Therefore, they can also aid in curing constipation. Eating a lot of tomatoes will keep the person hydrated and even help in regulating bowel movements. Studies show that people who have high intake of tomatoes are less likely to suffer from constipation.
Without a doubt, tomatoes can do a lot to help lower risk of certain diseases. Moreover, they can keep people healthy and fit. For this reason, increasing tomato intake is advisable and should be promoted by health institutions.

Via http://www.stethnews.com/

Easily Burn 100 Calories in an Hour or Less

Believe it or not, you burn calories without breaking a sweat. From breathing to sleeping to standing, you can get rid of 100 calories just like that. Even everyday chores can help you eliminate the calories you get from the food you eat. If you have been counting your calories and you feel that you need to burn at least 100 calories to achieve your fitness goals, here are 11 guaranteed ways to help you:

1. If you’re at the gym, perform seven minutes of a tough spin class to burn 100 unwanted calories.

2. Do some exercises, including sit ups, squats, push-ups, and jumping jacks. Switch from one exercise to another as quickly as you can for eight minutes.

3. Take your skipping rope and use it for at least 10 minutes.

4. Do some yoga poses for 15 minutes.

5. Ask your partner to dance with you for 20 minutes. You can also do this with your kids.

6. Go biking for at least 23 minutes. You don’t have to do some intense cycling since casual biking would do the trick.

7. If your kids don’t want to dance, play with them outside for 25 minutes.

8. Get rid of the fallen leaves in your yard for 25 minutes.

9. If you have a dog, be a good owner and walk your pet outside for about 30 minutes.

10. If your house is untidy, you have a chance to clean up the place and even remove excess calories. Get your vacuum, wash the windows, de-clutter, and even tend to your plants for 30 minutes to burn
100 calories.

11. If you need to restock your fridge, shop at the grocery store for 45 minutes.

Bonus:

As mentioned, everything you do can help you burn calories. Even your everyday activities can lend you a hand in torching 100 calories or more. These simple activities include:

1. Showering, brushing your teeth, and doing other tasks to take care of yourself for 45 minutes can burn at least a hundred calories.

2. If you sleep enough, you can get rid of calories. A hundred calories can be eliminated when you sleep for two hours. Imagine how much more you can burn when you sleep more than the said number of hours.

3. Avoid the elevator and use the stairs for six minutes.

4. Stand up while waiting or talking to people for at least an hour.

5. Prepare food for 50 minutes to remove extra calories.

6. Carry your baby for 24 minutes.
As you can see, burning 100 calories is easy. By simply being active and getting enough sleep, you can get rid of at least a hundred calories every day.

113 Year-old-man reveals his secret: 5 Foods for long life

Bernardo LaPallo is already 113 years old and still kicking.

Bernardo LaPallo is not an ordinary man. Born in 1901 and at 113 he is older than any of you and that happened not by chance but by sheer discipline and desire to live longer. He has a few secrets though; five of them to be exact and he shared that so you can live a long life too.
LaPallo who hails from Mesa, Arizona claims that he has never been sick a day in his life and that he has avoid red meat and eats mostly organic food and vegetables. His secret is a recipe that he inherited from his father who was a doctor and a much disciplined man.

If you think that yeah maybe he’s 113 years old but can’t live decently, you’re wrong. He can still do a lot of stuff including solving crosswords and reading books – not ebooks, he is traditional like that.
Check the video done when he was 110 below to learn his 5 secret foods for long life, and yeah he’s still alive:
We listed the five foods below for your convenience:

Garlic
Garlic has been used in many continents as a medicinal herb. It has antiseptic and antibacterial properties that have been proven to work effectively without the side effects.

Honey
Honey, nature’s best sweetener has been featured in our website several times for its wonderful effects. If you need a sweetener, our 110-year-old legend wants you to use this.

Cinnamon
Cinnamon is a popular food enhancer and while extracts from the bark of the cinnamon tree have also been used traditionally as medicine throughout the world, the very cinnamon power you can buy in stores can lower blood cholesterol and prevent onset of diabetes.

Chocolate
The food of the gods is called as such for a reason. And if you think chocolates are just for kids or those with sweet tooth, you’re wrong. LaPallo says it’s a vital ingredient in having a long life.

Olive oil
Wars have been fought for olive and its oil. We’re not kidding. But today you can easily buy them in groceries and they’re not expensive at all. Incorporate it in your daily diet and feel the difference.
Bernardo LaPallo holding a bottle of olive oil during an interview with the press.


Five Best Exercises for Weight Loss!


1 # Running
If you’re one of the many people who love to run, you’re in luck.
Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers.

The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favorite tunes.

Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.

Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.

Experts now recommend that you don’t stretch before you run. Instead, warm up by marching in place, bringing your knees up high, or walking for five minutes before beginning your run.

Because running is a high-impact exercise that can damage your joints, it’s always best to have a professional fit you with the right running shoes, based on your gait.

2 # Walking
Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it.

It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.
For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.
Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk.

At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

So put on your walking shoes, turn on your iPod and go for a brisk stroll through the neighborhood. If you live close to where you work or shop, make walking your primary mode of transportation most days, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on the treadmill.

3 # Tennis
A good game of tennis can burn up to 600 calories in an hour.
If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition.

You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise.

The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress.

Throughout the game, especially every time you hit the ball, your arm, abdominal and leg muscles are engaged, building strength and burning calories. But that’s not all that’s engaged. Your brain gets a good workout every time you play tennis, from thinking quickly and creatively to planning ahead.

Games like tennis boost the brain’s function to improve memory and the ability to learn new things. It also helps increase your peak bone mass; in fact, the National Institute of Health lists tennis as one of the activities that promotes bone health.

4 # Cycling 
Bicycling is another low-impact, high-rewards activity for losing weight.
Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across.

Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer.

Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.

If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas. If outdoor cycling is difficult or dangerous in your area, consider spinning.

Offered at most gyms, this group cycling activity is one of the lowest-impact classes offered, and yet it’s one of the most effective for burning calories and revving up your metabolism.

Even seasoned runners or bikers will likely find themselves challenged by the spinning instructor. An hour-long spinning class covers about 20 miles and challenges participants to reach speeds that they may find impossible when riding an actual bike.

5 # Swimming
Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle.
Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body.

It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions.

It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.

Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.

Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness.

Don’t know how to swim? Not a problem. If you can propel yourself through the water from one end of the pool to the other, you can swim well enough to lose weight doing it.


50 Things to Do at Home When Your are Bored


1.Try to climb through all the rooms in your home without touching the floor

2.Find undiscovered tribes using Google Earth

3.Shave your pets

4.Knock down all the interior walls of your home, creating one large empty space. Once done, sit in the middle of the giant room and contemplate your life

5.Start a free blog on WordPress or Blogger and tell the world about all your weird and dirty secrets

6.Email an ex girlfriend or boyfriend and apologize for hurting them even though it’s a complete lie (just do it for shits and giggles)

7.Read a book. Use your time to learn something, for God’s sake

8.Create an upside-down room. Choose a room and take a few photos of it. Then, invert the entire room by sticking all of the things on the floor up on the ceiling and vice versa. Don’t forget to invert any framed pictures. You will need a drill, nails and lots of glue

9.Join the Church of Satan

10.Get drunk and forget

11.Try to head butt the ceiling

12.Build a match rocket. Supersize it

13.Snort a line of coffee

14.Increase your hand-eye coordination by throwing kitchen knives at the wall

15.Try to completely seal a room in your house. Once sealed, run a hose into the room and fill it with water. Swim

16.Ask a profound question in the comments box below. Wait for a response

17.Join the Illuminati

18.Learn how to moonwalk

19.Eat a cardboard box

20.Change your facebook relationship status to the opposite of what it normally is. Wait for “friends” to
question your status

21.Dress up like a burglar and try to break in to your own home

22.Sign-up for a StreetWars assassination tournament

23.Put every single item in your house on eBay. Sell it all and go live in the Amazon jungle

24.Contemplate the infinite nature of the universe until you go completely mad

25.Write a poem of no more than four lines and post it in the comments box below. Wait until you receive an honest critical response.

26.Play the drums. Hit “V” repeatedly until you cry

27.Create the following text or email: “You are hot. I don’t want a relationship with you but if you need freindship, I am here for you.” Send it to all of the appropriate contacts in your address book and wait for the responses to roll in

28.Try to move an object using the power of your mind

29.Buy a Predator costume (or something else equally stupid)

30.Try to make yourself cry like they do in the movies

31.Make a nest and hibernate until something interesting happens

32.Become invisible

33.Shave your head and reinvent yourself

34.Pretend you’re a construction worker and shout lewd comments at strangers as they walk past your house. If they respond or look flattered, invite them in for “coffee”

35.Make a giant banner advert stating something like “Free Lunch Here. No Fee, No Questions.” Hang it outside a window facing the street. Wait

36.Set a new world record for the biggest matchstick model. The current record is a one-ton oilrig. Try to build something more interesting like Guantanamo Bay or Jenna Jameson

37.Roll up a carpet or rug so it looks big enough to accommodate a human body. Take it outside to your front lawn, put it down, and start digging a big hole. If you see a neighbor staring at you, give them a cold look and mouth the words “You’re next”

38.Buy a tiger

39.Answer serious questions that idiots have posted on Yahoo Answers

40.List 10 things that you hate about each of your friends and acquaintances. Email them the list

41.Make an anonymous threatening letter by cutting out words from a newspaper. Send it to your enemy

42.Fail a series of intelligence tests here, here and here

43.Call random people on the phone and try to sell them imaginary products

44.Scream, shout and run around until you pass out on the floor

45.Climb inside your freezer and see how long you can survive

46.Explore the galaxy

47.Try to perfect the art of counting seconds accurately

48.Cover yourself with fake blood and lie on the sidewalk outside your house. See if anyone gives a shit

49.Do a Google search for “test subjects needed” or “volunteers needed” (with quotation marks). Volunteer for everything

50.Share your own boredom-killing ideas in the comments box below and do yourself and the whole world a favor 

Good and Random Questions to Ask People.


1: What eye color do you find sexiest?

2: White, milk, or dark chocolate mocha?

3: If you could get a Sharpie tattoo on your back, what would it be?

4: Did you grow up in a small or big town? Did you like it?

5: Your favorite adult as a child? (and not your parents, if they were your favorite)

6: What kind of smoothie sounds really good right now?

7: Most embarrassing moment from your elementary school years?

8: Most embarrassing moment from your middle school years?

9: Most embarrassing moment from your high school years?

10: Pirates or ninjas? Why?

11: Have you ever climbed a tree more than twenty feet off the ground?

12: Did you like swinging as a child? Do you still get excited when you see a swing set?

13: If you could have any pet in the world, illegal or not, what would you get?

14: What's your most favorite part of your body?

15: What's your most favorite part of your personality?

16: Madonna or Lady Gaga? Neither? Both? Who
cares?

17: Have you ever watched the Superbowl all the way through?

18: Have you ever watched any major sporting event drunk?

19: What's the most delicious food you've ever eaten in your life?

20: Margarine or butter? Which did you grow up with?

21: Whole, skim, 1%, or 2% milk? (Did you know they make 1 1/2% milk?)

22: Which continents have you been on?

23: Do you get motion sickness? Any horror stories?

24: Backpacks or satchels?

25: Would you wear a rainbow jacket? A neon yellow sweater? Checkered pants?

26: What was your favorite cartoon growing up?

27: If you had to have a cow or a pig, which would you take? Why?

28: If you had to look at one city skyline for the rest of your life, which would it be?

29: Longest plane ride you've ever been on?

30: The latest you've ever slept?

31: Would you buy a sweater covered in kitten pictures? Would you wear it if someone gave it you for free?

32: Do you pick at scabs?

33: Favorite kind of bean? Kidney? Black? Pinto?

34: How far can you throw a baseball?

35: If you had to move to another country, where would you move?

36: Have you ever eaten Ethiopian food? Vietnamese? Korean? Nepalese? How was it?

37: Small, liberal arts school or public university? Why?

38: A relationship with love or one with sex?

39: Do you eat enough vegetables?

40: Do you like horror movies? How about thrillers?

41: Would you scratch a crotch itch in public?

42: Do you swear in front of your parents?

43: Coolest thing you've ever been for Halloween?

44: If you could change your natural hair color, would you? To what?

45: Do you want to get married? Have kids?

46: Do you use a reusable water bottle? If not, you should.

47: City or nature person?

48: Have you ever used something other than "makeup" as makeup? (Like paint? Markers?)

49: Can you walk well in high heels? Even if you're a guy?

39 Things to Do to Confuse, Annoy and/or Freak Out Strangers


1. Walk up to them and ask them for their autographs.
2. Walk up to them, introduce yourself extremely upbeat and friendly-like and end the conversation by saying "It was nice to meet you. It's so cool to talk to people outside of the asylum." Then walk away.
3. While walking down the street, in a mall or any other such place, laugh out loud for no apparent reason. Be as creative with the way you laugh as you wish.
4. Run up to them, excitedly calling them Father, Mother, Aunt or Uncle. If you dare, hug them.
5. While passing a random stranger, stop and exclaim to them, "You have no idea!" in a mixture of anger and sadness.
6. Follow a stranger around. If they notice, take a random small object like a brick or a bar of chocolate and hold it up to your ear, pretending to be busy conversing on it.
7. Skip. Don't walk.
8. Walk up to them and ask them if they are some celebrity that looks nothing like them. Opposite gender, if you dare. Examples: Old man - Justin Bieber, middle aged woman - Chuck Norris, young adult man - Batman.
9. Call random numbers while passing strangers.
10. If somebody asks you for directions, look them right in the eye, try to stare them down, then walk away.
11. Burst into a short fit of dance every once in a while.
12. Ask a stranger a trivial question, like the time of day. When they answer, suddenly make your expression extremely serious and sober and say. "I see. Look... I was never here, got it?" If you have any small cash on you you'd be willing to give up like a dollar or a quarter, give it to them.
13. Introduce yourself to strangers. Then say "Just please don't tell Big Brother."
14. Punch yourself in the face randomly. But make sure someone notices it, cause it would be a shame to let it go to waste.
15. If you're under 18, sing "Too sexy for my wife, too sexy for my kids, too sexy for my mother-in-law..."
16. If you're 13 or over, mutter "I don't get it, I don't WANNA go to kindergarden!" But mutter it loudly enough for someone to hear you.
17. Randomly shout out "You people are all crazy!"
18. Introduce yourself to strangers like this: "Hi, I'm {insert your name here}, I'm {insert your age here} years old, I'm married, twice (your age doesn't matter) and my best friends are some funny people in white coats who call me "clinically insane." Do you think I'm cute?"
19. Spray the floor/ground with disinfectant.
20. Giggle, suddenly become very sober, repeat.
21. Brush your teeth, shave or both in a public place.
22. Take out a lolipop and start sucking it. When a stranger walks by, offer it to them.
23. If a stranger asks you something (e.g. directions, the time of day), answer it by saying "That's what you think" or "You don't need to know."
24. Tap a stranger on the back as if you want to ask them something. When they turn around, say "Quark," then walk away.
25. Tap a stranger on the back as if you want to ask them something. When they turn around, run away giggling.
26. In a public place like a mall, take out a skipping rope and start skipping.
27. Run/walk up to a stranger and exclaim "Look! Behind you!" When they turn around and see nothing, say "Never mind."
28. Walk up to a stranger and preach a parable to them.
29. Have a blank rectangle of paper on hand. Walk up to a stranger and give it to them, saying it's "my card."
30. If a stranger wants to ask you a question, exclaim "Excuse me, I'm on the phone." Unless you actually ARE on the phone when they ask you, in which case tell the person on the other line angrily, "Excuse me, stop being so rude! Can't you see someone's trying to ask me a question over here?!" Then hang up (or pretend to) and tell the stranger "I'm sorry, you know how insensitive people can be. So, what did you want to ask me?" They had it coming, anyway.
31. Walk up to a stranger and tell them in a debative tone, "I disagree. I'm a die-hard Sonic the hedgehog fan."
32. Wait for the elevator to come without pressing the button.
33. Wear a business suit, briefcase and sunglasses somewhere regular.
34. When a stranger passes you, stand at attention and salute them.
35. Wear a hand puppet everywhere you go.
36. Show disgust and spit on the floor. Then, act totally surprised and try to clean it up with a handkerchief.
37. Just stand around, looking confused and lost. If someone comes up to you and asks if you're lost or something, politely answer "No, thank you, I had a big breakfast. But thanks for asking!" Bonus points if you mention "big breakfast" late in the afternoon.
38. Take out a piece of paper and write "The cake is a lie" on it. Then pass it off to a stranger any way you can, perhaps with the #29 method.
39. If you have a pizza in a box that clearly states it's from Pizza Hut, Mario's, etc, or just the empty box, walk around with it declaring "Home-made pizza for sale!"

Ten Tips for writing a blog post


1. Make your opinion known
People like blogs, they like blogs because they are written by people and not corporations. People want to know what people think, crazy as it sounds they want to know what you think. Tell them exactly what you think using the least amount of words possible.

2. Link like crazy.
Support your post with links to other web pages that are contextual to your post.

3. Write Less
Give the maximum amount of information with the least amount of words. Time is finite and people are infinitely busy. Blast your knowledge into the reader at the speed of sound.

4. 250 is enough
A long post is easier to forget and harder to get into. A short post is the opposite.

5. Make Headlines snappy
Contain your whole argument in your headline. Check out National newspapers to see how they do it.

6. Include bullet point lists
We all love lists, it structures the info in an easily digestible format.

7. Make your posts easy to scan
Every few paragraphs insert a sub heading. Make sentences and headlines short and to the point.

8. Be consistent with your style
People like to know what to expect, once you have settled on a style for your audience stick to it.

9. Litter the post with Keywords.
Think about what keywords people would use to search for your post and include them in the body text and headers. make sure the keyword placement is natural and does not seem out of place.

10. Edit your post
Good writing is in the editing. Before you hit the submit button, re-read your post and cut out the stuff that you don’t need.

I hope you enjoyed my tips for writing a blog post - feel free to share your own blog writing tips below.

50 Weight Loss Tips for College Students

You've probably heard of the Freshmen 15, but lots of other college students gain weighttoo.

If you don't like the numbers flashing on your scale, here are 50 weight loss tips:
  1. Don't use a cafeteria tray - you can pile too much food on it. Only eat what you can carry to the table with your own two hands.
  2. Avoid the cafeteria's self-serve ice cream. A Dairy Queen self-serve ice cream cone is 280 calories.
  3. Avoid yogurt toppings. A medium scoop of yogurt is 113 calorie, but that doesn't include all the brownie chunks, sprinkles, gloppy fruit sauce and M&M's that college students dump on it.
  4. Stop binge drinking. Five 8-ounce margaritas equal up to 2,500 calories. Five 12-ounce beers equal up to 800 calories. Five shots of liquor add up to 1,000 calories.
  5. Don't play Beer Pong, Flip Cup and other drinking games -- you'll drink more than you think.
  6. Post this warning on your dorm mini fridge: To loose one pound of weight, you must burn 3,500 calories more than you consume.
  7. Don't eat anything straight out of a bag or carton.
  8. Avoid dorm vending machines. You don't need a Kit Kat bar at 1 a.m.
  9. Visit Rachel & Ramen for healthy cooking tips from a student attending College of William & Mary.
  10. Start a food journal and write down everything you eat.
  11. Use an online calorie counter.
  12. Wear a pedometer, which counts your footsteps.
  13. Air pop popcorn instead of using caloric microwave popcorn.
  14. Avoid mega, super and large sizes.
  15. Drink 100% fruit juices. Orange, grapefruit and pineapple juices are healthier than apple, grape or pear juice.
  16. Get enough sleep.
  17. Drink lots of water.
  18. Bored with water? Try flavored water, seltzer water or unsalted club soda.
  19. Never eat second helpings.
  20. Use a salad plate for your dinner plate.
  21. Eat breakfast. Eating in the morning makes you less hungry later and reduces the temptation to pork out at lunch.
  22. Eating breakfast will jump start your metabolism and give you more energy during the day.
  23. Avoid fast food. Duh.
  24. Only eat a serving size:
  25. A serving size of meat is about the size and thickness of a deck of cards.
  26. A serving size of cheese (one ounce) is about the size of four dice.
  27. One teaspoon of butter is about the size of your thumb tip.
  28. Get emotional support. Have your friends support you if you're trying to lose weight.
  29. Set realistic goals. It's better to aim to lose one or two pounds a week rather than decide you want to lost 30 pounds as soon as possible.
  30. Write down your food goals and how you hope to achieve them.
  31. Eat slower. You're more likely to stop eating when you're full if you eat slowly.
  32. Get off your butt. Sign up for an intramural squad.
  33. Visit the gym. College health centers are often gorgeous and they are usually FREE. Try to exercise for at least 30 minutes a day.
  34. Eat healthy snacks like:
  35. Edamames - delicious soybeans you can heat up in microwave.
  36. Quarter cup of nuts.
  37. Raw veggies and hummus.
  38. Frozen grapes, frozen blueberries, frozen strawberries.
  39. Graham crackers.
  40. Pretzels.
  41. Peanut butter with apple slices.
  42. Frozen fruit bars with no sugar.
  43. Rice cakes made from whole grain rice.
  44. Forget weight-loss pills. They can be dangerous and the effects are short lived.
  45. Eat less pasta.
  46. Don't assume that you can eat more because you're drinking a diet soda.
  47. Ditto for sugar substitutes.
  48. Don't eat late at night.
  49. Set a time to weigh yourself each day or week and stick to that time.
  50. Don't hate yourself for messing up from time to time. It's going to happen.

Learn English Online Free :10 Reasons to Learn English

 Click Here To Learn English Online  
                                      http://www.esolcourses.com
           
There are many reasons to learn English, but because it is one of the most difficult languages to learn it is important to focus on exactly why it is you want to learn English. Here we will look at ten great reasons why English is so important. Post this list somewhere you can see it and it will motivate you to keep going even when you are tired of trying to figure out which witch is which!                     



10 Reasons to Learn English
  1. English is the most commonly used language among foreign language speakers. Throughout the world, when people with different languages come together they commonly use English to communicate.
  2. Why learn English when it is so difficult? Well, knowing English will make you bilingual and more employable in every country in the world.
  3. Despite China, the United States is still a leader in technical innovation and economic development. English is used in the United States and in each of these fields.
  4. English is commonly spoken throughout much of the world due to Great Britian’s expansion during the colonial age. People in Australia, New Zealand, Canada, parts of Africa, India, and many smaller island nations speak English. English is the commonly adopted second language in Germany, Norway, Sweden, Denmark and the Netherlands. Speaking English opens these countries and cultures up to you.
  5. Another reason why English is so important is that it is the language of science. To excel in science you need to know English.
  6. English is based on an alphabet and, compared to Chinese, it can be learned fairly quickly.
  7. English is also the language of the Film Industry and English means you no longer have to rely on subtitles.
  8. In the United States, speaking English immediately opens up opportunities regardless of your ethnicity, color, or background.
  9. Learn English and you can then teach your children English -- or if they are already learning, you can now communicate with them in English.
  10. English speakers in the United States earn more money than non-English speakers. Learning English will open your job prospects and increase your standard of living.

Examples of Words of Appreciation, Gifts, Love, Workplace, Help & Support.




Words of appreciation are used when you feel gratitude towards someone. This could include thanking someone for a gift, a favor, or just being a friend.

Common Words of Appreciation
  • Thanks 
  • Thank you 
  • I am indebted to you 
  • Dinner was delicious 
  • I appreciate you 
  • You are an inspiration 
  • I am grateful 
  • You are a blessing 
  • You are a true friend 
  • You’re great 
  • This is great 
  • You light up my life 
  • Sincere thanks 
  • You’re the best 
  • You make me happy 
  • You've been very helpful
Words of Appreciation for Gifts
  • I thank you from the bottom of my heart.
  • You are one of the most generous people I know.
  • If anyone deserves thanks, it's you.
  • Are there no limits to your generosity? 
  • You are thoughtful and generous in your gift giving.
  • Thank you for the delightful gift.
  • You must have read my mind, because your gift is exactly what I wanted.
  • You picked the perfect gift for me.
  • Thanks for being thoughtful.
  • Your gift means a lot to me.
  • If you could see my face right now, you'd see a look of gratitude.
  • Thank you for showering me with gifts for the baby. 
  • You made my birthday a special day.
  • I am grateful for you and your generosity.
  • Thanks for thinking of me; you made my day.
Words of Appreciation for Love, Help & Support
  • How can we ever thank you enough for all you've done?
  • You helped right when I needed help most.
  • I appreciate your support.
  • You have been extremely supportive through this difficult time.
  • You're my best friend.
  • We must thank you for your support at this time.
  • I want to thank you for all the support and concern.
  • That was very kind of you.
  • Your support has made me a stronger person and I will forever be grateful.
  • Thank you for being there for me always.
  • Taking the time to help me was a very nice thing for you to do.
  • Thank you for thinking of me and taking the time to be kind.
  • You are the most beautiful thing that has ever happened to me.
Appreciation in the Workplace
  • You are a very good employee. 
  • I want to acknowledge everyone’s extra effort.
  • You did an excellent job on that report.
  • I want to thank you publicly for your hard work and dedication.
  • Your attitude and work level suits us here, so keep up the good work!
  • Thank you for sharing your knowledge and experience with me.
  • You have been a valuable member of our team.
  • Thank you for giving me the chance to fulfill my potential here.
  • Your commitment to this project is second to none.
  • I appreciate your supporting me at the meeting.
  • You have a winner’s attitude.
  • Thank you for sharing your vision.
  • Your commitment to excellence has inspired others.
  • We appreciate your innovative thinking.
  • Your attention to detail puts you at the top.
  • Thank you for taking the initiative and getting it done.