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Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

Perfection in dieting - you don’t need to be perfect

It is okay to strive for perfection as long as you realize and understand it is not always possible. But in the trying, never ever give up – you will succeed 95% of the time.

Many times stress is the cause of backsliding, mindless eating and poor choices.

Let us try to pigeonhole the cause of the stress. Is it time stress? Or is it mental stress? Time stress happens because we have probably bitten off more than we can chew and there’s nowhere to spit.

Therefore, you need to take a small chunk of time and work on the time stress. That can be managed.

Emotional stress? Sometimes using the opposite side of your brain to be busy will help with emotional stress—organize, clean, mop the floor, vacuum, exercise—anything that does not require introspective thinking. Make time for it and do it. And don’t forget to breathe! Occasionally, just stop and breathe. Deep, slow breaths calming breaths.

Emotional stress can cause mindless eating as we well know. You look down and in your hand is an empty box of cookies, or bag of chips or the pizza is gone. Let’s try to sort through why we eat—is it hunger, appetite or craving?

Hunger is physical—you feel it in your stomach. It signals a lack of food. There is a gnawing feeling at which time you seriously have the desire to eat.

Appetite is “desire” that causes us to seek food because we enjoy it and it tastes good. And appetite is influenced by mood, stress, external and internal cues (smells, texture, taste, remembering an occasion, boredom, depression, anxiety)

Craving is the strongest urge – to eat a specific food.
The appetite and cravings are tied to brain chemicals. Foods interact with these which further influence your appetite and cravings. The KEY is a balanced diet of all the food groups.

Follow the food pyramid and eat in moderation. You’ve probably heard of the sugar/fat seesaw. Eat less fat, you want more sugar; eat more sugar you crave more sugar and fat. That’s why fad diets don’t work. They deprive you of one or more of the food groups.

It is up to you to make good choices, follow the food pyramid and find a balance of healthy, nutritious foods with an occasional dip into the dessert tray. Planning ahead and knowing a situation before you get there will ease the pain of bypassing heavy, sugary, high fat dishes. Planning ahead will also allow you to include a tasty dessert as a treat.

One word of caution on fat. Eating less than 20% fat can leave you hungry, unsatisfied and more likely to overeat when your resolve disappears. Fat in your diet can be important but use it properly. It still boils down to calories. No matter where they come from. You’ve heard of KISS haven’t you? Keep it simple, stupid. We’re not stupid. But it is simple: Cut calories, increase exercise, lose weight. But it’s important to have balance. Don’t overdo in one area.

Remember you have choices. You can choose. Let me leave you with a thought:

WIN LIKE WATER – In the confrontation between the stream and the rock, the stream always wins—not through strength, but through perseverance.

weight loss meal plans

Ensuring a balanced diet is crucial for our health, particularly if we happen to be teenagers. During puberty and physical development, we need a healthy balanced diet to ensure that our development is sufficiently fuelled and allowed to take its natural course.

During the teenage years it is important to ensure a correct balance between the carbohydrates, fats and proteins that we need to remain healthy.

You should ensure that a major component of every meal is carbohydrate. Complex carbohydrates like pasta, give a steady release of energy throughout the day, helping fend off tiredness and stave hunger until mealtimes. It is thought that around 40% of every meal should consist of carbohydrates, which should provide the bulk of daily calorie content.

In addition to that, it is important to include proteins and fats. Meats, fish, vegetables, eggs, dairy products – they are all essential parts of a healthy balanced diet and should be included as far as possible in the daily diet, making up the remaining 60% of every meal.

A potential problem can arise in the teenage years when political activism and social concern begin to develop, in the form of becoming a vegetarian. It is important that you respect the wishes of your child, and allow their intellectual development to take its course without interfering too much, but it is also crucial that you explain the problems this causes in terms of health. When trying to counteract the lack of meat, it is important to choose a balance of grains and vegetables, and try to offer fish as a necessary alternative.

It is also important to ensure that you are not too restrictive in your dietary selection for your teenager, and it is crucial to remain ‘on side’ to prevent resentment setting in. Resentment can be fatal to your attempts to promote a healthier lifestyle, so it is crucial that you try to remain fair, and consider the views of your teenager when working with your dietary plan.

A healthy, balanced diet is not too tricky a goal to reach. With some careful consideration and variety and depth, you can keep meals interesting whilst ensuring they are covering all the bases as far as nutrients are concerned. It is also important to talk to your teenager, and let him or her know that you are their in support all the way, without being patronizing, and let them know the importance of keeping rigidly to a healthy balanced diet, combined with a course of exercise for a healthier lifestyle. Keep your teenager in mind throughout the whole process, and remember being a teen is difficult enough, so go easy on them, but make sure they appreciate a balanced diet and its importance for general health.

By now the term “low carb” is practically a household name that is synonymous with loosing weight and getting in shape. This diet seems to work well and many people rave about it. The system seems simple enough – eat lower carbs and loose weight - but what exactly are the mechanics that make low carb dieting work?

For one thing, by removing carbohydrates from your diet you are cutting a ton of calories from your overall intake of food. By lowering those calories you are obviously eating less and this will make you loose weight.

In addition to eating less overall calories, by skipping all of the starchy and sugary carbs that you would normally eat, your body is now breaking down glycogen from the liver and from the muscles to free glucose.

What is glycogen? Glycogen is simply glucose that is stored in the muscles and liver. This glycogen contains a ton of water and by converting it to glucose the water is released so the initial weight loss is almost all water but this can be a substantial amount of weight.

After the next two weeks you will notice that the extreme weight loss experienced comes to a slowing because it was mostly water being released. This is the time when your body will start burning fat instead of releasing water, so long as your carbohydrate intake is lower than 50 or 60 grams daily.

The body is now burning fat as fuel for the duration of the diet. When the body burns fat for fuel then ketones are produced. What exactly are Ketones? Ketones are a byproduct that is caused when the body is burning fat for the fuel and energy.

These Ketones are released from the body through your kidneys. When the ketone level increases in your kidneys your appetite is also suppressed a bit more, aiding further in loosing more weight. It is highly recommended that you drink lots of water during this phase of your low carb diet to prevent dehydration.

Not everyone can handle this eating plan and how long you stay on a low carb diet is a personal choice. It is also recommended that you consult a doctor or a physician before embarking on such a sudden change in eating habits in order to loose weight.