Weight Loss Diet Solutions

I have written before and I am sure I will write again about the amazing advantages to doing compound exercises.

As a reminder, a compound exercise is one where you have many muscles involved in an exercise instead of an isolated exercise. A few examples of compound exercises are squats, bench press, deadlifts. Isolated exercise examples would be tricep push downs, Flyes, and bicep curls.

Squats are A Fantastic Exercise

One of the greatest exercises of them all is the squat. Squats will work your legs obviously but also your butt, your lower back, your abs, and all the connective muscles and ligaments between them.

My wife started a 30 day squat challenge and I decided to join along with her. I always seem to have a Love/Hate relationship with squats, I love to do them, but I always seem to get a lot of lower back pain the next day if I lift too heavy.

Of course, being a deskbound computer guy does not help me, I have a weaker core than my legs so my lower back is the weak point of squats for me. this 30 day challenge should help that.

What is the 30 Day Squat Challenge?

The idea of the 30 day squat challenge is to do a large number of squats over 30 days. The first day only has 30 squats, but the last day has 175 squats.

I am excited with this challenge as instead of doing squats once every few days so probably 5 times in a month or so, this challenge will have us doing squats for 25 days of the 30 days!

This is something that anyone can try and do. As opposed to the squats that I do at the gym with weights these squats are done with no weights so they can be done in your living room or basement and only take a few minutes a day.

The only thing to worry about with squats is that when you are doing squats you are lowering and raising your body in what is nowadays a not very natural manner. Do not worry if you fall over the first couple days trying this squat challenge. Don’t laugh, I was looking around and did it myself.

• The key to doing squats correctly is to do them smoothly.
• keep you arms in front of you, either crossed or straight out and
• lower your body down as if you were going to be sitting in a chair.
• Don’t go too low, only until your upper and lower legs are at a 90-degree bend
• And finally slowly raise yourself straight up. Form is crucial

Here is a great video that will show you how to do a squat correctly so that you have something to go by.

If you notice in the video, Alycia is showing us how to do the squat with the correct form and even talks about breathing correctly. This looks very easy when she is doing it but don’t worry if you have a bit of trouble as you are getting used to the exercise.

So there you have it. a 30 days squat challenge that will take only a few minutes a day, hopefully not break a lot of sweat, but make you feel in better control of your body as you strengthen your legs, back, and core.

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There are many types of arthritis and most of them can cause arthritis in spine joints just as they can affect other joints of the body such as the hips, knees and shoulders.

Usually it is the joints of the lower back that are affected, and in fact arthritis in its various forms is one of the most common causes of lower back pain.

What is Arthritis In Spine?

Many people who have arthritis in spine joints already have another spinal disease or condition such as degenerative disc disease or spinal stenosis. These conditions place an extra burden on the joints of the spine which can lead to damage and the pain of arthritis.

Arthritis In Spine Treatment

Osteoarthritis is the most common form of arthritis, affecting many people as they grow older. About 1 in 10 people over 65 will be disabled due to osteoarthritis, although most of these cases refer to knees and hips which can often be restored to mobility through surgery.

Symptoms of osteoarthritis in the spine include stiffness and pain in the neck and/or lower back.

A problem in the neck may be accompanied by weakness or numbness in the arms; arthritis in spine lower down can produce the same weakness or numbness in the legs.

Arthritis In Spine – Rheumatoid arthritis

Rheumatoid arthritis is an auto immune disease in which the joints become inflamed and painful. As with other auto immune diseases, the cause is not known but there may be a genetic factor.

Women are three times more likely to be affected than men. Unlike other forms of arthritis it is more likely to affect the upper spine, especially the joints of the neck, along with feet and hands.

Ankylosing spondylitis is a type of arthritis that involves the spine. Again this is an auto immune disease but it affects the spine more than other joints.

Unlike rheumatoid arthritis it affects men more often than women, and usually begins before the age of 40. There is back pain and stiffness, sometimes affecting the whole spine, along with general fatigue. In many cases there is also inflammation of the eyes. The pain may be relieved by movement, worse when resting.

Treatment is based on physical therapy, careful exercise and pain relief.

Arthritis In Spine – Treatment

If you suffer from arthritis in spine areas the first thing to do is to consider your sleeping arrangements. A new, firm mattress can make a lot of difference, as can switching to a special pillow if the problem is in the neck or upper back. Heat treatments may help.

Your doctor may also suggest exercises that you can do to strengthen the spine or maintain as much freedom of movement as possible. He or she can prescribe pain medication that is suitable for you. So be sure to keep in contact with your doctor regarding your arthritis in spine and let him or her know when you notice any changes.

This is your opportunity to learn the “world-class” Back Pain relief secrets that only a handful of lucky people even knew existed a short time ago…including the “super-advanced” skill, know-how and techniques. It is called the Miracle Back Pain Cure.

In some cases, surgery may be recommended. This is very much an individual matter that will be decided case by case. Spinal surgery is not undertaken lightly, but it can be helpful, especially where the arthritis in spine is accompanied by other problems that may respond to surgical procedures.

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When people think of exercises to lose weight, they often assume that they will have to buy a gym membership and workout for hours every day.

Not true!

Not only is it not essential, the image of pumping iron in the gym for hour after hour is a complete red herring, and here’s why…

The basic facts of losing are that if you consume less calories, and/or burn more calories, you will lose weight. It really is that simple. So you have a choice.

Exercises To Lose Weight

You can either focus on your diet and keep your exercise levels exactly what they are, or exercise a lot more but eat the same (be sure not to eat more!), or try to combine both in some way.

Best Exercises To Lose Weight

The best exercises to lose weight are simply as easy as starting to do aerobic exercise. This means anything that works your heart and makes you breathe faster.

Examples might be running, fast walking, cycling, swimming. Even slow walking can make a difference if you have a lot of to lose weight.

Of course, you should increase gradually and check with your doctor that whatever you plan to do is suitable for you.

If you go to the gym and do a lot of lifting, you will burn fat and build muscle at the same time. This will tone your body shape, and the increased muscle will consume more calories, even in a resting state.

Muscle can weigh a lot though, so your may stay the same or even increase even though your body shape improves.

If you plan on doing this type of exercise, it is better to track your process by taking waist and other measurements, rather than relying on the bathroom scale.

Running to Lose Weight?

If you don’t want to go down that route, you may think of running – but running can cause joint injury. In fact walking can have 75% of the impact that running has.

You still need to walk at a pace which leaves you breathing slightly heavier than normal, but you shouldn’t be out of breath. If you do that for 30 minutes, 3 times a week, you will be burning a huge amount of calories compared to when you didn’t walk.

Exercises To Lose Weight at Home

Exercises to lose weight  can even be done at home right there in your chair. Simple exercises can increase muscle usage and aerobic activity, and can be done while sitting in front of the TV.

Obviously you should not have a bucket of popcorn on your lap at the same time!

So you can see that when you think of exercise to lose , even the simplest of activities can have a big effect, without leaving you in an exhausted heap after a gruelling session at the gym.

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