Every week, 95 million Americans suffer some kind of stress related symptom for which they take medication.

The American Medical Association stated that stress was the cause of 80 to 85 percent of all human illnesses and diseases or at the very least has detrimental health effects. There is evidence to support that continuing stress can lead to diseases ranging from cardiovascular disease, hypertension, headaches (including migraines), ulcers, anxiety, allergies, asthma, mental illness and cancer. Stress can lead to decreased energy, as well as reduced sleep quality, which can also affect our energy throughout the day.

There are several ways to effectively manage stress. The following is just a small partial list of tools you can use to combat stress:

• Exercise. Several studies conducted by such respected organizations such as the American Medical Association and the American Heart Association have shown that physical activities can reduce stress, lower blood pressure, lower blood lipids, lowers blood glucose levels and may prevent mild cases of diabetes. Exercise can also increase your energy (see above)
• Learn Relaxation Techniques. Deep breathing is one of the simplest yet most effective stress management techniques that can be done anywhere, anytime. It can infuse the blood with extra oxygen burning up waste products (toxins) in the body, as well as recharging the body's batteries (the solar plexus). In fact, most of our energy requirements come not from food but from required oxygen. How you say? Oxygen is a critical component for the production of a chemical in the body called Adenosine Triphosphate (ATP). Deep breathing also has the added benefit of stimulating the body to release tranquilizing endorphins increasing the feeling of well being. Other Relaxation Techniques may include: Yoga, Tai Chi, stretching, and meditation to lower blood pressure and reduce stress. Research shows that meditation also increases levels of melatonin, an important hormone that supports the immune system, promotes deep and restful sleep, slows cell damage and aging, improves energy and may even inhibit the growth of cancer cells. Studies have shown that these techniques can effectively reduce has also been shown to increase blood flow, elevate oxygen levels in the blood effectively reducing the negative effects of stress.
• Do Something Fun to Take the Edge Off. Consider an activity that makes you feel good. It could be a simple as a stroll in the park, a shower or just listening to some good music. Most people think they have to do big things, such as a vacation to relieve stress. This is a fallacy. Small activities that you enjoy can be very effective at relieving stress.
• Think Positive. Avoid focusing on the situations where you have no control on the outcome (such as whether a specific competitor may compete, the length of a line, etc). Worrying about things we can not change will not make any difference on the outcome. Instead focus on the things you can do something about (like your training, and diet). Own this. Use the positive energies to make gains in the area you can control. Take heed to the saying, Do not stress the small stuff", as well as "do not stress the things you can not change".
• Treat Yourself. Consider treating yourself to a massage. Massage therapy can relax muscles, easy muscle spasm, increase blood flow to skin and muscles and relieve mental and emotional stress.
• Nap. Consider a power nap. Studies show a 15 minute nap can recharge you and increase mental and physical performance.

About the Author

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

I understand it is hard to get motivated to lose fat, especially if you are reaching for comfort food. Here are a few simple tips to keep things easy and basic to get you started, without overwhelming you or complicating things.

• Get active. The more calories you burn the more fat you will lose. Being active also helps rev up your metabolism. Becoming more active also has several other benfits. (1) It creates a fat burning environment hormonally (3) reduces risk for chronic diseases (4) Improves mobility and (5) you will have less time to reach for your "comfort foods" you wrote us about. Most people also eat out of boredom, so just the act of being busier will help you lose weight too!Understand what protein to eat and when. Check out this great article, http://www.mybesthealthportal.com/nutrition/healthy-eating/-protein-timing-for-develo ping-a-hot-model-body.html
• Choose foods that are filling and low in calories. This means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.
• Never eat carbohydrates without protein. By consuming some high-quality protein at every meal/snack your blood glucose and insulin levels are more stable and appetite is minimized compared to a carb only meal.
• Minimize the consumption of High Glycemic Foods. Consumption of high Glycemic carbohydrates (which to some peoples surprise include, white rice, white potatoes, sugar) results in surges of blood glucose and insulin that, derail diets, zap energy, hamper training gains and over time, can lead to the development of Type 2 Diabetes in carbohydrate sensitive / insulin resistant individuals.
• Keep your blood sugar balanced. To do this eat smaller meals and eat frequently (small meals every three hours). Also eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.
• Keep a food Log. This will help you understand more about what you are eating, track your food better, and the process alone (TRUST ME), helps you lose weight.
• Drink lots of water. This helps your body in many many ways. Many people underestimate the importance of water to the body.There is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health.The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.Many people with ailments might find that they can be improved or even cured with proper water hydration. One of the most common reasons for low energy is not drinking enough water. Read this to see all the ways adding more water to your diet improves your health, http://www.mybesthealthportal.com/health-and-medicine/health-and-wellness-tips/15-hea lth-benefits-of-drinking-more-water.html
• Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the bodyҒs regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs. Fiber also has many health benefits. Increasing your consumption can also help decrease blood cholesterol levels, and therefore, reduces the risk of heart disease. It can also decrease the risk of colon cancer by increasing the speed of elimination; reducing the amount of time harmful toxins are in contact with the intestinal cells. The recommended dietary fiber intake is 14g per 1,000 calories consumed. This can be achieved by eating more vegetables, whole grains, beans, certain fruits and cereals. A gradual increase is recommended to minimize the side effects of fiber, such as cramping, diarrhea, and intestinal gas. It is also very important to increase your fluid intake as you increase your fiber intake. Refer to this great article regarding fiber, http://www.mybesthealthportal.com/health/fitness/nutrition-tools/nutrition-tools-tabl es-and-resources/fiber-content-in-common-foods.html
• Eat good fats Refer to the following article, http://www.mybesthealthportal.com/health/fitness/nutrition-tools/nutrition-tools-tabl es-and-resources/good-fats-and-bad-fats.html. Also check out, http://www.mybesthealthportal.com/nutrition/general-nutrition-articles/what-is-the-sk inny-about-saturated-fats-trans-fats-polyunstaurated-fa ts.html
• Change your afternoon snack. By the time 3, or 4:00 rolls around, your lunch has probably worn off and you're ready for your afternoon snack. Instead of reaching for a Red Bull, a soda, or a candy bar, try replacing these with a complex carbohydrate snack or more protein. A snack low on the glycemic index (for more about the glycemic index, and to see a long list of the glycemic content of various foods, check out the nutrition section, and diet tools area at www.musclemagfitness.com). Sugary snacks produce an instant rush and increase in blood sugar, supplying you with more energy. However, this affect is short lived and as your blood sugar levels come back down, the result is a feeling of extreme tiredness. Try adding a protein shake or bar as your afternoon pick-me-up and stay away from known tiredness inducers.
• Make a commitment to get active today. It doesn't take a lot of time or money to increase your activity, but it does take commitment. Start slowly, work up to a satisfactory level, and don't overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging. Just start moving! Last but not least, check out this simple but important article that discusses a lot of what i mentioned above, http://www.mybesthealthportal.com/nutrition/general-nutrition-articles/the-ten-comman dments-for-fat-loss-with-a-free-gift-too.html

Conclusion

These diet, nutrition, and training tipsare just some basic, easy chnages that you can make to start you on the right track to improving your body compostion and getting the body you desire. For more detailed FREE information and helpful checks, check out my free articles and videos at http://www.MyBestHealthPortal.com and http://www.MuscleMagFitness.com.

Best Regards,

Jeff Behar

About the Author

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

With approximately 37% of Americans overweight, it's clear that many of us are not following the latest fitness guidelines that prescribe an hour of exercise a day. In fact, there was no doubt a collective groan when people realized they would now have to find an hour each day to do something they can't seem to find 5 minutes for. But there is hope! With a few simple tips I will show you how to maximize the health and fat burning benefits of cardio (aerobic activity).

How Cardio Can Be Used to Maximize Fat Burning

After a good cardio session your Metabolic Rate is higher and you actually will burn extra calories for several hours later. The calories that you will burn literally while doing nothing, will most probably exceed the calories initially burned during the exercise.

Morning Cardio for Maximum Fat Loss

Doing cardio in the am before eating carbs is beneficial because your body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast). Doing cardio without eating causes your body to mobilize more fat because of the inavailability of glycogen. Blood glucose levels are also lower after an overnight fast so you will burn more fat which will be used for energy.


After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin, which interferes with the mobilization of body fat. Because there is less insulin present before eating after a 10-12 hour fast more body fat is burned when cardio is done in the morning. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients, which have shown to reduce or regulate blood insulin levels.

Eating immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body.

When you do cardio in the morning, your metabolism stays elevated for a period of time after the cardio workout is over.

Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging.

Afternoon Cardio

By doing an afternoon cardio session you will be able to elevate your metabolism a second time for another period of a few hours. Therefore your body burns extra calories while doing no extra work. This is similar to the calories that will be burned by extra lean muscle you develop. Once you add the muscle you burn more calories without doing any additional cardio exercise. Isnt that great? These are those little tricks that must people do not hear about.

Two-a-days for Maximum Fat Loss

To maximize fat burning perform two cardio sessions, one in the morning and when after you train in the afternoon. This technique works so well because of a cool effect that occurs after you do cardio.

About the Author

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti agingalternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.
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Approximately 95 million Americans suffer some kind of stress related symptom for which they take medication each week. In fact, the American Medical Association stated that stress was the cause of 80 to 85 percent of all human illnesses and diseases or at the very least has detrimental health effects. There is evidence to support that continuing stress can lead to diseases ranging from cardiovascular disease, hypertension, headaches (including migraines), ulcers, anxiety, allergies, asthma, mental illness and cancer.Stress can lead to decreased energy, as well asreduced sleep quality, which can also affect our energy throughout the day.

There are several ways to effectively manage stress.The following is just a small partial list of tools you can use to combat stress:

• Exercise. Several studies conducted by such respected organizations such as the American Medical Association and the American Heart Association have shown that physical activities can reduce stress, lower blood pressure, lower blood lipids, lowers blood glucose levels and may prevent mild cases of diabetes. Exercise can also increase your energy (see above)
• Learn Relaxation Techniques. Deep breathing is one of the simplest yet most effective stress management techniques that can be done anywhere, anytime. It can infuse the blood with extra oxygen burning up waste products (toxins) in the body, as well as recharging the body's batteries (the solar plexus). In fact, most of our energy requirements come not from food but from required oxygen. How you say? Oxygen is a critical component for the production of a chemical in the body called Adenosine Triphosphate (ATP). Deep breathing also has the added benefit of stimulating the body to release tranquilizing endorphins increasing the feeling of well being. Other Relaxation Techniques may include: Yoga, Tai Chi, stretching, and meditation to lower blood pressure and reduce stress. Research shows that meditation also increases levels of melatonin, an important hormone that supports the immune system, promotes deep and restful sleep, slows cell damage and aging, improves energy and may even inhibit the growth of cancer cells. Studies have shown that these techniques can effectively reduce has also been shown to increase blood flow, elevate oxygen levels in the blood effectively reducing the negative effects of stress.
• Do Something Fun to Take the Edge Off. Consider an activity that makes you feel good. It could be a simple as a stroll in the park, a shower or just listening to some good music. Most people think they have to do big things, such as a vacation to relieve stress. This is a fallacy. Small activities that you enjoy can be very effective at relieving stress.
• Think Positive. Avoid focusing on the situations where you have no control on the outcome (such as whether a specific competitor may compete, the length of a line, etc). Worrying about things we can not change will not make any difference on the outcome. Instead focus on the things you can do something about (like your training, and diet). Own this. Use the positive energies to make gains in the area you can control. Take heed to the saying, Do not stress the small stuff", as well as "do not stress the things you can not change".
• 
  
• Treat Yourself. Consider treating yourself to a massage. Massage therapy can relax muscles, easy muscle spasm, increase blood flow to skin and muscles and relieve mental and emotional stress.
• Nap. Consider a power nap. Studies show a 15 minute nap can recharge you and increase mental and physical performance.

About the Author

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

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Http://www.MuscleMagFitness.com, http://www.mybesthealthportal.com are two of the fastest growing FREE Health, Fitness, Disease Prevention, Wellness and , Bodybuilding, Anti-aging information sites on the web. Both sites contain thousands of articles, a free video library, a free community forums, nutrition tables, fitness tools, free medical symptom checker, doctor credential checkers, 24/7 doctor/nutritionists/personal trainers, counselors available by email/phone, and other resources, all FREE, with no ads, no pop ups. Each site also allows you to post your own interesting Health, Fitness, Nutrition, Disease Prevention, Natural Healing, Yoga, Anti-aging articles, and your videos, and link your site to the MuscleMagFitness.com (several hundred sites) network for FREE! You can even add your business/service links and banners to their business directories for FREE. The site also has some of the top experts in the health, wellness, fitness, personal training, nutrition, bodybuilding and anti-aging fields. Check it out today and grab your lifetime premium access while this great deal is still being offered.

Here is how: (1) Just go to each site (2) register (3) check your email and confirm the email (4) log in same day, 1x. That is it. They will then upgrade your account for free access for life on one or both of their premium sites!