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For years people have been searching for the “perfect diet” like they were hunting the Holy Grail. But which diets actually work?

Consumer Report (CR) recently asked more than 9,000 readers to weigh in on the question. They ranked 13 weight loss plans and tools, assigning each diet a score out of 100 based on factors like initial weight loss, food variety, and maintenance, among others.

Consumer Reports found that do-it-yourself plans were more popular than commercial alternatives, possibly because of the lower cost and the better flexibility. But ratings aside, Consumer Reports points out that weight loss is possible on any of the plans, and satisfaction is based on more than just shedding pounds alone.

lululemon athletica via Flickr

Weight Watchers is a commercial plan in which dieters monitor their food intake with “points.”

CR Reader Score: 56

Typical Weight Loss (Men): 12 to 35 lbs

Typical Weight Loss (Women): 10 to 28 lbs

Pros: Weight Watchers provides the flexibility to create your own diet plan and lets you eat whatever you want.

Cons: The Weight Watchers points system can be annoying to keep track of each day, and their premade food products are a bit pricey.

mikebaird via Flickr

SparkPeople is a diet tracking website with an additional online support community.

CR Reader Score: 60

Typical Weight Loss (Men): 10 to 25 lbs

Typical Weight Loss (Women): 5 to 21 lbs

Pros: SparkPeople is free and readily-accessible, and enables you to easily track your weight loss journey. The site also has a user community that you can rely on for encouragement and shared tips.

Cons: The premise is mainly a low-carb, high-protein diet, which isn’t best for everyone, and there can be a wait to get advice or answers from physicians on the site when you need help.

beast.com via statigram

Nutrisystem is a commercial plan with many easy-to-make meal choices.

CR Reader Score: 66

Typical Weight Loss (Men): 10 to 30 lbs

Typical Weight Loss (Women): 7 to 24 lbs

Pros: Carbs are not off limits on the Nutrisystem plan, and the meals are simple and easy to make.

Cons: Nutrisystem’s food choices have been called “palatable,” and eating them feels like sitting down to a TV dinner instead of a meal.

Shutterstock

The South Beach Diet is a DIY plan that guarantees weight loss in the first two weeks.

CR Reader Score: 70

Typical Weight Loss (Men): 11 to 27 lbs

Typical Weight Loss (Women): 8 to 23 lbs

Pros: One of the perks of the South Beach diet is the allowance of snacks and dessert, and the brand claims you can lose up to 13 pounds in the first two weeks.

Cons: Many people say planning and preparing the meals can be time-consuming, and the first two weeks in which the most weight is typically lost can feel very restrictive.

The Perfect Workout via statigram

Medifast is a commercial plan with no calorie or point counting.

CR Reader Score: 70

Typical Weight Loss (Men): 20 to 43 lbs

Typical Weight Loss (Women): 14 to 40 lbs

Pros: Dieters on Medifast are relieved of counting calories, carbs or points on this plan, and stay full from a diet of mostly protein and fiber.

Cons: Medifast is a lot more rigorous than other diets, on which adults typically consume between 800 and 1,000 calories, which has associated health risks for some individuals.

Niels M. Knudsen

Slim Fast is a DIY plan that is perfectly portioned.

CR Reader Score: 71

Typical Weight Loss (Men): 10 to 25 lbs

Typical Weight Loss (Women): 5 to 22 lbs

Pros: Slim Fast is convenient with its many grab-and-go products, and the plan ensures that you get the right portions and calories throughout the day.

Cons: Two out of your three meals have to be “meal replacements,” like their meal bars or shakes, which can become boring and routine after a while.

FailedImitator via Flickr

The Paleo Diet is a DIY plan is perfect for carnivores.

CR Reader Score: 71

Typical Weight Loss (Men): 10 to 32 lbs

Typical Weight Loss (Women): 6 to 20 lbs

Pros: The mostly protein Paleo diet is based on the premise that we could eliminate all the modern day health ailments if we reverted back to eating like our Paleolithic ancestors, namely, primarily meat and plants. This diet is also low in sodium.

Cons: The Paleo diet does not approve most grains and dairy, so the diet lacks many of the nutrients, especially calcium, that our bodies need.

cumi&ciki via Flickr

MyFitnessPal is a free app and website that tracks your calories and exercise.

CR Reader Score: 72

Typical Weight Loss (Men): 10 to 30 lbs

Typical Weight Loss (Women): 4 to 18 lbs

Pros: MyFitnessPal works as a calorie counter and diet and exercise journal, making users accutely aware and more conscious of what they put into their bodies.

Cons: Some users wish MyFitnessPal had healthy and guilt-free recipes available for those who love to cook but are looking out for their waistlines.

rexboggs5 via Flickr

Jenny Craig is a commercial plan that many celebs have had success with.

CR Reader Score: 74

Typical Weight Loss (Men): 15 to 34 lbs

Typical Weight Loss (Women): 10 to 30 lbs

Pros: Jenny Craig is one of the easiest diets to follow, with straightforward instructions and prepackaged foods in reasonable portions delivered to your door.

Cons: Those who love to cook are largely restricted from eating homemade meals, as they don’t fall within the Jenny Craig-approved foods, which can also be expensive.

mikebaird via Flickr

The Mediterranean Diet is a DIY plan that allows the good fats of foods like olives.

CR Reader Score: 76

Typical Weight Loss (Men): 10 to 25 lbs

Typical Weight Loss (Women): 7 to 25 lbs

Pros: The Mediterranean diet offers dieters a wide variety of foods and flavors, and many find that the weight they lose on the plan stays off.

Cons: The biggest problem with the Mediterranean diet is price, as the quality, often-imported foods and ingredients can cost more than other items at the grocery store.

Official U.S. Navy Imagery via Flickr

A Low-Carb Diet (non-Atkins) is a DIY plan in which users reduce the caloric consumption of carbs.

CR Reader Score: 77

Typical Weight Loss (Men): 13 to 35 lbs

Typical Weight Loss (Women): 10 to 29 lbs

Pros: Like those on Atkins, other low-carb dieters see quick weight loss, and many have seen lower blood pressure as well.

Cons: People cutting carbs could potentially see a loss in muscle mass if they aren’t careful, and some also lack sufficient nutrients, like fiber, in their diets.

DVIDSHUB via Flick

The Glycemic Index Diet is a DIY plan focused on the consumption of more low-carb foods like whole grains, and fewer high-carb foods like white bread.

CR Reader Score: 80

Typical Weight Loss (Men): 11 to 29 lbs

Typical Weight Loss (Women): 10 to 27 lbs

Pros: On the Glycemic Index diet, also known as the GI diet, users cite feeling fuller than on many other diets. The diet also claims to cut the risk of heart disease and type 2 diabetes.

Cons: The diet can be moderately difficult to follow, and other than carbs, the GI diet doesn’t provide much guidance in the ways of fat, protein, or salt consumption.

Flickr/lululemonathletica

The Atkins Diet is a DIY plan based on cutting carbs and finding more balanced nutrients from other sources.

CR Reader Score: 83

Typical Weight Loss (Men): 15 to 30 lbs

Typical Weight Loss (Women): 8 to 25 lbs

Pros: Many people adhering to the Atkins diet see results quickly, and the brand makes low-carb snacks and other ready-made food products.

Cons: The carb-eliminating diet can feel restricting, and some people on the diet find themselves gaining back some of the lost weight if/when they return to eating carbs.

Post From:Melissa Stanger/Business Insider

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Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

Aerobic exercise

Aerobic exercise

Benefits of aerobic exercise

  • Improves cardiovascular conditioning
  • Decreases risk of heart disease
  • Lowers blood pressure
  • Increases HDL or “good” cholesterol
  • Helps to better control blood sugar
  • Assists in weight management and/or weight loss®
  • Improves lung function
  • Decreases resting heart rate

Exercise safety

It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

  • Swimming
  • Cycling
  • Using an elliptical trainer
  • Walking
  • Rowing
  • Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only)

Higher impact aerobic exercise includes:

  • Running
  • Jumping rope
  • Performing high impact routines or step aerobics

How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time periods. This means that taking three walks of 10 minutes each would let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. You would also burn the same number of calories as you would if you walked for the full 30 minutes at one time.

The American College of Sports Medicine recommends a minimum of three sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or to discontinue the painful exercise altogether.

Explanation of intensity

The intensity is determined by how hard you are working. The intensity of the exercise is determined by what your goals are, what limitations you have, and your current fitness level.

Heart rate and exercise

Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can vary significantly from one person to another based on fitness level, genetics, environment, and exercise tolerance. If you wish to train based on heart rate, contact your health care provider to determine what the appropriate range is for you. Some medications, most often blood pressure drugs, control heart rate, making it impossible to determine exercise intensity in this way. Ask your physician to determine if you are on any of these medications.

Monitoring intensity in other ways

How can you know if you are working in the right intensity? Using an RPE (Rate of Perceived Exertion) chart can help you to determine the appropriate intensity. The scale shown below is from one to 10. One is very light, such as walking to the refrigerator for a glass of milk. Ten would be a very significant level, representing maximal exercise. Ten would be indicative of not being able to take another step without fear of collapse. It is not recommended for anyone to work at a rate of ten without strict supervision by a healthcare provider. Moderate intensity is the level of exercise that is most recommended, and can be determined by a rating between a three and a five.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows for the body to increase blood flow to the muscles, and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise tolerance. There are three methods for challenging aerobic fitness:

  • increase the speed
  • increase the resistance
  • increase the duration

Any of these methods, or a combination of these methods, will improve aerobic fitness. Increasing intensity should be done very gradually. You should challenge yourself for only a few minutes at a time.

(Source:The Cleveland Clinic Foundation)

Let’s getting start to do Aerobic Exercise with video:

Galaxy star says he’s not ready to retire, won’t elaborate.

David Beckham will announce the next stop in his soccer career near the end of the year. Until then, he’s focusing on winning one more trophy with the Los Angeles Galaxy.

Beckham said Tuesday he has several “exciting opportunities on the table” to continue playing after he leaves the Galaxy next month, capping a six-season U.S. career with Los Angeles’ second straight appearance in the MLS Cup on Dec. 1.

“I still feel that I have something left in me as a player,” Beckham said at the Galaxy’s training complex. “I still feel like I have one more challenge in me as a player. Even at 37 years old, I still can play at a high level. Where that will be yet, I haven’t decided.

“Right now my focus is on the final,” he added. “Once that’s out of the way, we have an (exhibition) tour to deal with, and then it’s Christmas, which we always spend in London, so I’ll be there and I’ll make the decision then.”

The English midfielder wasn’t specific about where he might end up next, deflecting questions about every destination from Australia and China to France and Britain. While discussing his future in the most oblique terms, Beckham only confirmed he won’t move to New York or any other MLS team.

“There are options, and I’m very lucky at my age to have options,” Beckham said. “People have talked about my retirement, people have mentioned will I retire, and I actually don’t feel I’m ready to retire yet.”

After two strong MLS seasons largely free from major injuries, Beckham says he’s leaving Los Angeles only because he reached every goal he set for himself in his landmark move stateside in 2007. He agreed to a two-year contract extension with the Galaxy last January after completing his initial five-year deal, but revealed the second year of his deal was a mutual option.
From Greg Beacham| The Associated Press

The Board of Directors for Snow Sports Industries America (SIA) has announced a shift in SIA Snow Show dates to an earlier mid-January time slot beginning in 2013. The Snow Show will begin on Saturday, January 12th and run through Tuesday, January 15th at the Colorado Convention Center in Denver, Colorado. The On-Snow Demo will follow the Show at Winter Park Resort and Devil’s Thumb Ranch on January 16th and 17th.

In 2014, the SIA Snow Show will follow the same mid-January pattern and begin on Saturday January 11th through Tuesday, January 14th followed by the On-Snow Demo on January 15th and 16th. This mid-January/Saturday start will be used for all future Snow Show dates. SIA will be working closely with buying groups, regional rep associations and retailer associations to make this transition as smooth as possible.

The Board’s decision came after analysis of the industry’s current buy/sell cycle, changing production lead times, as well as date conflicts with major holidays and trade events including an overlap with ISPO beginning in 2012. Given all of the factors and constituencies SIA’s Board had to consider, the goal was to provide Show dates that would benefit the majority of the industry.

”In 2002, the SIA Snow Show was moved from March to January with the goal of creating a national show to kick off the buy/sell cycle where retailers could truly ‘See it, Try it, Buy It’. With the increase in private line previews, regional and national trade shows, the Board of Directors felt the Show needed to adjust to changes in the marketplace,” commented David Ingemie, SIA’s president.

The SIA Snow Show, January 31- February 3,  2013  at the Colorado Convention Center in Denver, CO, will deliver the largest, most concentrated and authentic trade event in the snow sports industry. It will be the first time globally that the styles, technologies, innovations, culture and energy of snow sports for 13.14 will be presented. Industry professionals will meet to engage in business, networking opportunities, parties, brand events and seminars to feel the true essence of snow sports.

 

SIA SNOW SHOW

Thursday, January 31 — Sunday, February, 3 2013
Colorado Convention Center
Denver, Colorado USA

Thursday, January 31
Friday, February 1
Saturday, February 2
Sunday, February 3
9A-6P
9A-6P
9A-6P
9A-1P

Get more show information, click “here“.

It’s happy Friday.

Let’s get something funny.

This is a funny sport video from internet.

 

 

So be careful when you are sporting, don’t forget Sports Protective Gears.

 


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