Natural Cure and Advice information

Natural cures is a constructive method of treatment which aims at removing the basic cause of disease through the rational use of the elements freely available in nature. It is not only a system of healing, but also a way of life, in tune with the internal vital forces or natural elements comprising the human body. It is a complete revolution in the art and science of living. Although the term ‘ naturopathy’ is of relatively recent origin, the philosophical basis and several of the methods of Natural cures treatments are ancient. It was practised in ancient Egypt, Greece and Rome. Hippocrates, the father of medicine ( 460-357 B.C.) strongly advocated it. India, it appears, was much further advanced in older days in natural healing system than other countries of the world. There are references in India’s ancient sacred books about the extensive use of nature’s excellent healing agents such as air, earth, water and sun. The Great Baths of the Indus Valley civilisation as discovered at Mohenjodaro in old Sind testifies to the use of water for curative purposes in ancient India. The modern methods of Natural cures originated in Germany in 1822, when Vincent Priessnitz established the first hydropathic establishment there. With his great success in water cure, the idea of drugless healing spread throughout the civilised world and many medical practitioners throughout the civilised world and many medical practitioners from America and other countries became his enthusiastic students and disciples. These students subsequently enlarged and developed the various methods of natural healing in their own way. The whole mass of knowledge was later collected under one name, Naturopathy. The credit for the name Naturopathy goes to Dr. Benedict Lust ( 1872 - 1945), and hence he is called the Father of Naturopathy. Natural cures is based on the realisation that man is born healthy and strong and that he can stay as such as living in accordance with the laws of nature. Even if born with some inherited affliction, the individual can eliminate it by putting to the best use the natural agents of healing. Fresh air, sunshine, a proper diet, exercise, scientific relaxation, constructive thinking and the right mental attitude, along with prayer and meditation all play their part in keeping a sound mind in a sound body. Natural cures believes that disease is an abnormal condition of the body resulting from the violation of the natural laws. Every such violation has repercussions on the human system in the shape of lowered vitality, irregularities of the blood and lymph and the accumulation of waste matter and toxins. Thus, through a faulty diet it is not the digestive system alone which is adversely affected. When toxins accumulate, other organs such as the bowels, kidneys, skin and lungs are overworked and cannot get rid of these harmful substances as quickly as they are produced. Besides this, mental and emotional disturbances cause imbalances of the vital electric field within which cell metabolism takes place, producing toxins. When the soil of this electric filed is undisturbed, disease-causing germs can live in it without multiplying or producing toxins. It is only when it is disturbed or when the blood is polluted with toxic waste that the germs multiply and become harmful.
Basic Principles
The whole philosophy and practice of Natural cures is built on three basic principles. These principles are based on the conclu sions reached from over a century of effective naturopathic treatment of diseases in Germany, America and Great Britain. They have been tested and proved over and over again by the results obtained. The first and most basic principle of Natural cures is that all forms of disease are due to the same cause, namely, the accumulations of waste materials and bodily refuse in the system. These waste materials in the healthy individual are removed from the system through the organs of elimination. But in the diseased person, they are steadily piling up in the body through years of faulty habits of living such as wrong feeding, improper care of the body and habits contributing to enervation and nervous exhaustion such as worry, overwork and excesses of all kinds. It follows from this basic principle that the only way to cure disease is to employ methods which will enable the system to throw off these toxic accumulations. All natural treatments are actually directed towards this end. The second basic principle of Natural cures is that all acute diseases such as fevers, colds, inflammations, digestive disturbances and skin eruptions are nothing more than self-initiated efforts on the part of the body to throw off the accumulated waste materials and that all chronic diseases such as heart disease, diabetes, rheumatism, asthma, kidney disorders, are the results of continued suppression of the acute diseases through harmful methods such as drugs, vaccines, narcotics and gland extracts. The third principle of Natural cures is that the body contains an eleborate healing mechanism which has the power to bring about a return to normal condition of health, provided right methods are employed to enable it to do so. In other words, the power to cure disease lies within the body itself and not in the hands of the doctor.
Natural cures vs Modern System
The modern medical system treats the symptoms and suppresses the disease but does little to ascertain the real cause. Toxic drugs which may suppress or relieve some ailments usually have harmful side-effects. Drugs usually hinder the self-healing efforts of the body and make recovery more difficult. According to the late Sir William Osler, an eminent physician and surgeon, when drugs are used, the patient has to recover twice - once from the illness, and once from the drug. Drugs cannot cure diseases; disease continues. It is only its pattern that changes. Drugs also produce dietary deficiencies by destroying nutrients, using them up, and preventing their absorption. Moreover, the toxicity they produce occurs at a time when the body is least capable of coping with it. The power to restore health thus lies not in drugs,but in nature. The approach of modern system is more on combative lines after the disease has set in, whereas Natural cures system lays greater emphasis on preventive method and adopts measures to attain and maintain health and prevent disease. The modern medical system treats each disease as a separate entity, requiring specific drug for its cure, whereas the Natural cures system treats the organism as a whole and seeks to restore harmony to the whole of the patient’s being.
Methods of Natural cures
The Natural cures system aims at the readjustment of the human system from abnormal to normal conditions and functions, and adopts methods of cure which are in conformity with the constructive principles of nature. Such methods remove from the system the accumulation of toxic matter and poisons without in any way injuring the vital organs of the body. They also stimulate the organs of elimination and purification to better functioning. To cure disease, the first and foremost requirement is to regulate the diet. To get rid of accumulated toxins and restore the equilibrium of the system, it is desirable to completely exclude acid-forming foods, including proteins, starches and fats, for a week or more and to confine the diet to fresh fruits which will disinfect the stomach and alimentary canal. If the body is overloaded with morbid matter, as in acute disease, a complete fast for a few days may be necessary for the elimination of toxins. Fruit juice may, however, be taken during a fast. A simple rule is : do not eat when you are sick, stick to a light diet of fresh fruits. Wait for the return of the usual healthy appetite. Loss of appetite is Nature’s warning that no burden should be placed on the digestive organs. Alkaline foods such as raw vegetables and sprouted whole grain cereals may be added after a week of a fruits-only diet. Another important factor in the cure of diseases by natural methods is to stimulate the vitality of the body. This can be achieved by using water in various ways and at varying temperatures in the form of packs or baths. The application of cold water, especially to the abdomen, the seat of most diseases, and to the sexual organs, through a cold sitting ( hip) bath immediately lowers body heat and stimulates the nervous system. In the form of wet packs, hydrotherapy offers a simple natural method of abating fevers and reducing pain and inflammation without any harmful side-effects. Warm water applications, on the other hand, are relaxing. Other natural methods useful in the cure of diseases are air and sunbaths, exercise and massage. Air and sunbaths revive dead skin and help maintain it in a normal condition. Exercise, especially yogic asanas,promotes inner health and harmony and helps eliminate all tension : physical, mental and emotional. Massage tones up the nervous system and quickens blood circulation and the metabolic process. Thus a well-balanced diet, sufficient physical exercise, the observation of the other laws of well-being such as fresh air, plenty of sunlight, pure drinking water,scrupulous cleanliness, adequate rest and right mental attitude can ensure proper health and prevent disease.

Natural Advice and Information on Disease and Conditions

Click on any of the following links to read more about a specific ailment or disease and how to better it the natural way without taking drugs or medications.


Natural Cures Intro

Fasting Remedy

Therapeutic Baths

Curative properties of Earth

Exercise in Health & Disease

Therapeutic value of Massage

Yoga therapy

Healing Power of colours

Sleep restoration

Nutrition for Vitality

Alkalizing Diet

Vitamins in health and disease

Minerals in nutrition

Amino Acids

Food Combining

Vegetarian health

Dietary fibre

Lecithin

Enzymes

Raw juice therapy

Sprouts nutrition

Acne

Alcoholism

Allergies

Anaemia

Appendicitis

Arteriosclerosis

Arthritis

Asthma

Backache

Bronchitis

Cancer

Cataract

Cirrhosis of the liver

Colitis

Common cold

Conjunctivitis

Constipation

Dandruff

Defective vision

Depression

Diabetes

Diarrhoea

Dysentery

Eczema

Epilepsy

Falling of hair

Fatigue

Gall bladder disorders

Gastritis

Glaucoma

Gout

Headache & Migraine

Heart disease

High blood pressure

Hydrocele

Hypoglycemia

Indigestion

Influenza

Insomnia

Jaundice

Kidney stones

Leucoderma

Neuritis

Nepthritis

Obesity

Peptic ulcer

Piles

Premature grey hair

Prostate disorders

Psoriasis

Pyorrhoea

Rheumatism

Sexual impotence

Sinusitis

Stress

Thinness

Tonsillitis

Varicose veins

Veneral diseases

Menstrual disorders

Natural child birth

Habitual abortion

Female sterility

Leucorrhoea

Inflammation of the uterus

Prolapse of uterus

Vaginitis

Pruritus vulvae

Hysteria

Goiter

Cholera

Dermatitis

Hiatus hernia

Intestinal worms

Malaria

Whooping cough

Halitosis

Measles

Mumps

Pleurisy

Pneumonia

Sore throat

Cystitis

Introduction to Diet and Exercise

One of the most important factors to achieving a healthy lifestyle is a
good eating and fitness plan. Staying fit and eating healthy, not only
makes you look good but also makes you feel good. There is no better
feeling than ending your fitness routine, with a sense of achievement.

There are a lot of ways to stay healthy and enjoy staying healthy; finding
the sport or exercise that interests you the most makes fitness fun and
healthy. If you do not enjoy the exercise program you do, then try
another! There are hundreds of ways of keeping fit from dancing to rock
climbing. Find something that takes your interest give it a go, like it or
hate it you can always move on to the next one.

Just about all aspects of fitness can be achieved in a gym e.g. strength
building, cardiovascular fitness, aerobics and dance. All ages and fitness
levels are catered for and improvements can be monitored and changed to
suit the individual.

The good thing about the gym is it’s an anytime (within reason) fitness
centre, whether it is raining, snowing or hurricane winds, there is always
somewhere to train. Not only can you train in the comfort of the gym,
there is also the help of trained professionals on hand at all times. If you
are a novice at the gym and do require help, ask a member of staff about
personal trainers. Personal trainers are not that expensive and can get
you into the fitness routine of your choice in no time.

Whatever you do in life to keep fit, it is 100 times better than sitting on
the sofa getting fat and lazy! Get out there get the heart pumping, do not
under estimate the effects a good fitness routine can have on you, your
body, and the way you live your life.

Stretching and Warm up Exercises

Before any workout takes place you need to warm up. Warming up
prevents any muscle strain and allows for better blood flow to the
muscles. Jumping into your fitness routine without any form of warm up
could cause muscle damage and render you unable to train for sometime.
Here are a few stretching techniques for various parts f the body.

Back Stretches: Lay on your front and open your arms to do a press up
style motion (without lifting your body from the ground). Holding your
pelvis to the floor push up with your arms, lifting your chest from the
ground, this will stretch the lower back muscles. Another technique used
for stretching and warming the back can be done, by lying on your back,
hand at your side, palms down. Lift your knees up with you feet flat to the
floor, and then rock your knees slowly from side to side stretching the
back muscles. Try these two exercises for 3 sets of 10 repetitions.

Chest Warm Up: The easiest way by far is to use a vertical chest press in
your local gym. Or a horizontal press at home. Place a very light weight
on these machines and attempt 3 sets of 20 repetitions.
A light press-up session is also a good warm up. Instead of doing a full
press-up, use your knees instead of your feet to angle your body. Rest
your knees on the floor and assume the press-up position. Attempt 2 sets
of 20 reps for this to warm up.
Standing next to a post, face your right side to the post. Step forward
with your right leg. With your right forearm on the wall, shoulder at about
a right angle, turn your upper body away from the wall. Hold for about 30
seconds then repeat with the other side.

Shoulder Warm up: Stand with your feet shoulder width apart, raise your
right arm up, then place your hand in between your shoulder blades,
keeping your upper arm raised. Then use your left arm to slowly pull your
elbow toward your head. Hold this position for 30 seconds, return and
start again 3 times. Then repeat with the opposite side.

Hamstrings: sit on the floor with your legs stretched out in front of you,
about 2 feet apart. Now gently and slowly with both hands, reach for your
left foot, hold for 30 seconds and then return. Do this for both left and
right.

Calf Stretch: Stand with your feet apart, chest and back straight. Now
with your right leg move your foot back about 2-3 feet ensuring your foot
is flat to the floor. Then with your left leg bend your knee toward the
floor, until you feel the pull in your calf hold for 30 seconds then repeat.
After 3 repeats change over.

Thighs: Hold on to a chair or sturdy piece of gym equipment with your
left arm. Lift your right leg toward your buttocks, holding your ankle
allowing the heel of your foot to touch your buttocks, hold for 30 seconds
then repeat. Reverse the process remembering to hold on with your right
hand, using your left for holding your ankle.

Always remember these five rules when stretching and warming up:

1. Do not over stretch your muscles, only stretch to the point of
tension. Not to the point of pain.

2. Stretch with slow movement, sharp and jerky movement can cause
muscle strain.

3. Try to stretch and warm up both sides of the body e.g. both legs,
arms.

4. For maximum effect hold your stretches for 30 seconds

5. After your work out always allow yourself to cool down. Warm down
just as you warmed up.

The Abs workout (Abdominals)

Getting a good abs workout can be done almost anywhere, at any time.
There is no need for all this fancy gym equipment, strapping you into
machines and pulling you this way and that. All you really need is a level
floor. However, both floor and machine workouts will be taken into
account.
Ensure you are focused and warmed up before you start any exercise.
Also when doing floor work be sure to use a training mat for lower back
support, working out on a hard floor can damage your back.

Basic Crunches: Lay on the floor with your knees raised a little, place
your hands by your sides or behind your head, whatever feels
comfortable. Now using your shoulders to lift your body off the floor
toward your knees, start slowly, feel the abs tense as you come forward
and back. There is no repetition limit here, so keep going until you fail. Do
this exercise for 3-4 sets to failure; this should be a good start.

Crunch Twist: If you would like to ad a twist to your crunches, you can
enhance the basic crunch by, holding your hands behind your head with
your elbows out. During the upstroke move your right elbow across to you
left knee for 10 strokes, then across to the opposite knee with the left
elbow another 10. After the 10 resume to basic crunches position for
another 10, then repeat. Continue with the 3-4 set to failure with this
technique.

Leg Raises: Start by lying flat on the floor, with your hands behind your
head, then slowly lift your legs to about 8 inches from the floor and hold
for 20 seconds. After the 20 seconds has elapsed, move your legs up
another 8 inches and hold for another 20 seconds. The final step is to
move your legs up once more to 45 degrees from the floor, for another 20
seconds, then rest. Repeat this exercise 3-4 times.

Plank: Lie face down on mat resting on the forearms; place the side of
your hands on the floor in a fist shape. Push off the floor, raising your
body onto your toes resting on the forearm and elbows. Keep your back
flat (like a plank), in a straight line from head to feet. Tilt your pelvis and
contract your abdominals to prevent your buttocks from sticking up in the
air. Hold for 60 seconds, and repeat for 3-4 sets.
If you are in the gym, using the crunch bench with the crunch techniques
explained above is great, you will have excellent abs in no time.
Remember to keep going to failure, this technique really does help the abs
grow and tone in no time at all.

Crunch Machine: The crunch machine gives the same effect as the
crunch bench; however you can add your own weights to it. Always
remember when lifting weights, not to over do it. Place a weight on the
crunch machine that you can lift comfortably. 20 repetitions should do it,
now increase the weight a little. Attempt another set of reps, immediately
after the weight increase. This time keep going to failure. After the first
set to failure increase the weight again, by this time you should be feeling
the burn. Repeat this process for 3-4 set after the initial 20 set warm up.

Leg Raise Apparatus: Assume the leg raise position on the leg raise
frame. Start by slowly lifting your knees to your chest; once again repeat
this process to failure. Repeat the knee raises for 3-4 sets. Enhance the
workout by slowly lifting the legs up in an arcing motion without bending
the knee and slowly lowering. Once again repeat this process to failure for
3-4 sets. You can also mix the two leg raise techniques together, by first
starting with the knee raise for a warm up set. Them moving into the leg
raise to get the burning sensation.
Working on your abs can be done any time, try to do an abs workout
before every training session. Combine all the techniques you have
learned above and amazing abs will be knocking on the door of your
stomach very shortly.

Shoulder workout

Always remember to warm up correctly for these exercises. Stand with
your legs shoulder width apart, raise your right arm up, then place your
hand in between your shoulder blades, keeping your upper arm raised.
Then use your left arm to slowly pull your elbow toward your head. Hold
this position for 30 seconds, return and start again 3 times. Then repeat
with the opposite side.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells

Lateral Raise: An effective shoulder exercise with a light weight. Keep
your feet apart and knees slightly bent, shoulders back with your chest
high. Slowly lift weights parallel to ground in a smooth controlled motion
and return. Attempt this exercise for 10-15 repetitions over 3-4 sets

Military Press: Place one foot slightly in front of the other with legs
apart, keep the knees slightly bent to reduce strain on your lower back.
Start with the weights parallel to your shoulders, and then slowly push the
weights over your head to meet at the top then return to the start
position. Attempt this exercise for 10-15 repetitions over 3-4 sets

Front Raise: Stand with your feet apart holding the weights by your side.
Slowly with your right arm slightly bent raise your arm up level with your
shoulder, ensuring that your thumbs are pointing to the ceiling. Attempt
this exercise for 10-15 repetitions over 3-4 sets

Chest workout

Once again remember to warm up when starting a new exercise. A light
press-up session is also a good warm up. Instead of doing a full press-up,
use your knees instead of your feet to angle your body. Rest your knees
on the floor and assume the press-up position. Attempt 2 sets of 20 reps
for this to warm up.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells

Dumbbell Bench Press: lay flat on a training bench with a dumbbell in
each hand, using an overhand grip. Position the dumbbells at each side of
your chest, stabling your body with your feet firmly on the ground. Slowly
push the dumbbells toward the ceiling until they almost touch at full
extension. Then slowly return to the start position ensuring stability.
Attempt 10-15 repetitions over 3-4 sets.

Incline Bench Press: This exercise is very similar to the flat bench. The
only difference is the position of the bench, elevate the bench to a 45
degree angle and continue as above. Attempt 10-15 repetitions over 3-4
sets.

Decline Bench Press: This exercise is very similar to the flat bench. The
only difference is the position of the bench, set the bench on a decline to
about a 35 degree angle and continue as above. Attempt 10-15
repetitions over 3-4 sets.

Push Ups: Lie face down with your hands at shoulder level, palms flat on
the floor and slightly more than shoulder-width apart keep your feet
together and parallel to each other, ensuring your legs, buttocks and back
are straight. Slowly lower your body towards the floor, bending your arms
and with your palms flat and fixed. Lower your body until your chest
touches the floor ensuring that your knees do not, and then return to the
start position. Attempt 10-15 repetitions over 3-4 sets.

Incline Push Up: The same as above but ensure your hands and upper
body are in an elevated position.

Decline Push UP: The same as the normal straight push up above just
remember to ensure your feet and legs are in an elevated position.
After all exercises are complete, always remember to do a full warm down
of the muscles used in your routine. Warming down is still an essential
part of training and does help to combat muscle strain.

Legs Workout

Before exercising your legs always remember to warm up properly to
avoid any injury. Depending on what parts of the legs you are working on,
warm the specific muscle up accordingly. A 10 minute exercise bike ride
or a slow jog will surfice for most leg exercises. Please view the stretching
procedures earlier in this book. These exercises will use a combination of
free weight and gym equipment.

Lunges: This exercise is excellent for working most of the major leg
muscles, as well as many of the smaller stabilizer muscles because it
requires good stability.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells
Place one leg a couple of feet in front of the other, with legs slightly apart.
Keep your toes pointed forward and your front foot flat on the floor.
Slowly Bend your front leg until your knee is at a 90-degree angle (in a
lunge motion), remembering to keep your back straight. Push up and
return to the starting position. Repeat and do the same for the opposite
leg. Try this exercise for 10-15 repetitions over 3 to 4 sets.

Standing Calf Raises: Standing with your feet slightly apart holding
you’re back straight and your stomach in, with your feet pointing
forwards. Holding weights is not essential for this exercise, so beginners
do not have to use any weights. If you want to hold dumbbells in each
hand, then your arms must be straight by your sides, with your palms
facing your legs.
Holding in your standing position slowly push your body up onto your toes
raising your heals from the ground, ensure you are high enough not to
lose your balance. Slowly lower your heels to the floor and repeat.
Attempt this exercise for 15-20 repetitions over 3-4 sets.
After you have completed all sets in this exercise, shake your legs to
relieve any tension.

Leg Extensions: Adjust the leg extension apparatus, ensuring the
centre of the knee is inline with the central rotation of the lifting arm.
Mount the machine and sit with the lower back against the backrest and
the shins against the ankle support pads. Ensure a light weight is selected
for the first set, and then adjust accordingly to the desired weight. Slowly
straighten the legs forward and up, ensuring not to lock the knee at full
extension. Slowly lower back to a 90 degree angle and repeat. Repeat this
exercise for 10-15 reps for 3-4 sets.

Hamstring Curl: Adjust the leg curl apparatus, so that when lying down
the ankle support pads are aligned with the ankle using only a light weight
(enough for resistance) for the whole of the exercise. Lie facedown on the
apparatus and grip the support handles at the head of the machine.
Ensuring the upper body is stable; proceed slowly to curl the legs in an
upward motion bringing the heels to the buttocks. Slowly return the legs
to the starting position. Repeat this exercise for 10-15 reps for 3 sets.

Squats: Holding weights is not essential for this exercise because practice
and a good balance are required, so beginners do not have to use any
weights. If you want to hold dumbbells in each hand, then your arms
must be straight by your sides, with your palms facing your legs. Stand
with your feet flat on the floor and shoulder width apart (hand by your
side with dumbbells, hands out stretched with your palms down if no
weights are used). Ensure your lower back is in a neutral position.
Slowly descend until the upper legs are parallel to the floor. Then slowly
ascend back to the starting position. Ensure your upper body is in an
upright position to avoid leaning forward and loosing balance. Repeat this
exercise for 10-15 reps for 3 sets.
After all exercises are complete, always remember to do a full warm down
of the muscles used in your routine. Warming down is still an essential
part of training and does help to combat muscle strain.

Back workout

Always remember to warm up for these exercises. Lie on your front and
open your arms to do a press up style motion (without lifting your body
from the ground). Holding your pelvis to the floor push up with your arms,
lifting your chest from the ground, this will stretch the lower back
muscles.
Another technique used for stretching and warming the back can be done,
by lying on your back, hand at your side, palms down. Lift your knees up
with you feet flat to the floor, and then rock your knees slowly from side
to side stretching the back muscles. Try these two exercises for 3 sets of
10 repetitions.

Pull Ups: Pull ups are a good starting exercise as no weights are
involved. Address the pull up bar with both hands about 9 inches apart,
with the forearms parallel to each other. Slowly pull your body up to the
bar ensuring stability until your chin is level with the bar. Hold for a
couple of seconds and then slowly return. Repeat this exercise as many
times as possible (to failure) for 3 sets.

Back extensions: mount the back extension apparatus ensuring your
legs are supported with the pads, and enough room is available to lower
your body. With your arms folded across your chest, slowly lower your
body to the floor in a downward arc motion. Then slowly return ensuring
abs and buttocks are tight. Be careful not to over extent the back muscles
on return as this may damage your back muscles. Attempt this exercise
for 10-15 reps over 3-4 sets.

Seated Row: Sit on the apparatus with your legs out straight but slightly
bent at the knee, ensuring you have a suitable weight attached to the
cable. Grasp the handles of the seated row machine with your palms
facing upwards. Slowly pull back the bar to the upper abs, ensuring your
elbows are tucked in to the body. As you pull the handle back to the body,
be sure to allow the elbows past your sides until the bar almost makes
contact with the abs slowly return, and repeat. Attempt this exercise for
10-15 reps over 3-4 sets.

Lat Pull Down: Ensure the correct bar is on the Lat Pull Down machine.
This bar should be around 3 feet in length. Using the correct weight
suitable for you, grasp the bar and sit down ensuring the knees are secure
under the support pads, with your feet firmly on the floor. Slowly allow
the bar to return to the start position. Start the exercise by slowly pulling
the bar to the top of the chest, holding and slowly returning to the start
position again and repeat. Attempt this exercise for 10-15 reps over 3-4
sets.

One Arm Row: With a dumbbell in your right hand and your left knee on
a training bench (from the knee down to the ankle, with your foot hanging
over the edge). Bend forward so your back is parallel with the training
bench. With the dumbbell hanging down toward the floor and your palms
facing inward, slowly pull the dumbbell to your side, ensuring the elbow is
tucked in tight and pointing toward the ceiling. Slowly lower and repeat.
Attempt this exercise for 10-15 reps over 3-4 sets.
After all exercises are complete, always remember to do a full warm down
of the muscles used in you routine. Warming down is still an essential part
of training and does help to combat muscle.

Cardiovascular

To achieve a good cardio workout all you really need is a good pair of
running shoes. Most cardiovascular exercise needs little or no third party
apparatus to help you accomplish your routine. Running, dancing, walking
can all be done with no equipment (well, dancing maybe some music
would help). Other forms of cardio are step, circuit training, bike riding,
swimming, aerobics and more…

Running: Before you start your run, be sure to warm up first. Start with a
brisk walk ensuring you move your arms vigorously gradually breaking
into a slow jog. It is better to run at a speed to which you can still
converse. If you find yourself loosing breath, slow your pace down until
you've recovered. If you are a novice runner try running and walking,
until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes
every other time you hit the road or treadmill, until you can run for 30
minutes without stopping. Try to increase your run time by 10% each
week, remember not to over do it and don’t forget to warm down at the
end of each by slowing down gradually. When your run is complete stretch
your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling: First of all, if you are riding on the roads safety is paramount,
always use the appropriate safety equipment when road riding. You can
stay fit by riding a bike to work, most people work within a five mile
radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for
specified length of time, this is like going for a bike ride with out the
dangers of road riding and the weather. Warm up riding you can use an
exercise bike for warming up the legs before a leg workout. Also exercise
bike classes, these classes are taken by an instructor, who will put you
through various levels of pace, quite like a circuit training exercise with a
bike.
You may find it surprising to find that riding a bike five miles 3 times per
week will improve your heart rate, your posture, skin and weight control.
Some even say that riding and running are great ways of relieving stress.

Swimming: one of the best ways to firm up and trim your body down.
Due to the resistance the water has on the body swimming involves all the
major muscle groups this allows the body to burn up to 20% more
calories than swimming through air. Swimming a few lengths per day will
keep you fit and give you an excellent workout.
If you wish to take your swim a little further try picking up the pace of
your swim, you can work up to a great aerobic exercise and give your
body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if
necessary, after you have swam ten lengths call it a day. The next day
repeat the process until you can swim five lengths without a break.
Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you
have a problem with this then the staff on hand will write one for you and
show you how to achieve your goal. Try to make your cardio last between
an hour and an hour and a half. A good start point for cardio is always a
run.

This cardio workout will work for a person of medium fitness, however
adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and
gradually move to a run, this helps you get warmed up and the
blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of
15 minutes or keep a check on your watch or the clock. Start off
with a slow rowing motion to get the pace up, maintain this steady
pace throughout the full 13 minutes and use the 2 minutes to slow
the pace down.
3. Move immediately on to exercise bike take a stead paced ride for
12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a
period of 15 minutes climbing on a light level to get the legs going.
Try to move at a swift pace for the full 15 minutes as this is the last
of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs
bench for some crunches. 4 sets of crunches to failure is your
target for this exercise. Try twisting your body and touching your
left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise
apparatus. Bring your knees up to your chest for 3-4 sets for as
many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm
down by stretching the muscles. The full workout should take you around
1 hour 20 minutes.

Tips for Toning

Here you will fine a selection of toning tips for you to use at your own
discretion. There are no hard and fast rules to these tips or an order to
which you should proceed, just have fun doing them and remember they
will help you.

Warm Up: Always remember to warm up before you start your training
program. 10 minutes is all you need to prepare your muscles for a
workout. Running, fast paced walk, exercise bike and rowing machines are
ideal. Warming up your muscles is essential in the prevention of injury, so
don’t forget to do it.

Variety: Try to vary your training days, alternate from cardio and muscle
training at different days of the week.

Diary: Maintaining a training diary during your training sessions helps you
to understand and evaluate your fitness levels. Knowing what you jogged,
cycled or lifted the previous week is an excellent way to monitor your
progress. Also keeping a weight loss/gain plan in your diary is a good
idea.

Routine: Make up a routine for your muscles. Working with different sets
of muscles one day will allow for the other muscles to relax.

Goals: Set your goals for what you want to achieve in a certain time
frame. Setting goals gives you an aim, a target to strive for. Try not to set
the impossible, just enough to make you work hard. Monitor your
progress in your diary. There is no better feeling than seeing a good end
result.

Staying Focused: When you enter the gym remember what you entered
for? Focus yourself on the training regime of the day. Remember it’s not a
military exercise, but some amount of focus and dedication is needed.

Breathe Right: Breathing correctly when training does take some
practice, try to monitor your breathing technique. Remember to breathe
out when lifting, and in when returning to the beginning position. Also
remember to breathe when cardiovascular exercising, holding your breath
along with erratic breathing patterns will result in poor performance.

Warm Down/Cool down: After a period of workout, give your body a
chance to cool down. Try a short cardio cool down session of stretches,
light jogging or walking. This will help with training pains and muscle
ache.

Over doing it: A good rule to stick by when training, is don’t over do it!
Pushing yourself to the limit only results in injury. Know what your body is
capable of, pushing yourself too hard will result in more time spent in pain
the in training.

Posture: Try to keep your posture straight, sitting or standing. Try stay
straight when ever you can.

Personal Trainer: If you are unsure of how to achieve the body you are
looking for, contact a personal trainer. A personal trainer can and will get
you on the road to fitness. You do not have to use a personal trainer all
the time. Utilize the help you receive to find your feet and get your
routine together. Then build on this in your own way.
With a combination of all these tips along with regular healthy eating, the
body you desire will soon be upon you. Always remember to focus and
stick at your routine. In the end all the effort and training will be worth it.

The Abs Diet

The Abs Diet works on the theory that every 1lb of muscle gained, your
body intern burns an extra 50 calories per day. So if you can build an
extra 10lb of muscle your body will then burn an extra 500 calories per
day. Using the Abs Diet your body will burn more energy by eating the
correct foods and exercising the correct way. Losing 500 calories per day
will loose you 1lb of weight per week. Expect to loose up to 12lb in the
first two weeks followed by 5-8lb in the forth coming two.

The Abs Diet allows you to eat 6 meals per day which consist of 12 power
foods, such as: chicken, turkey and other lean meat, olive oil, beans and
pulses, almonds, low fat dairy products, green vegetables, oats, eggs,
wholegrain bread, whole grain cereals, berries, and protein powder. All
other food is a not allowed.

For 6 weeks you will eat a series of 12 power foods, which provide the
body with all the fibre and minerals you need to stay healthy and build
muscle. Along with the diet you will do a 20 min workout three times per
week, which will aid in the fat burning.

The Abs diet is mainly aimed at men; however women are encouraged to
participate. The range of foods you can eat is still good and you do get an
exercise program out of it. Also some very good looking Abs, health and
sex life. The full diet book is: The Abs Diet by David Zinczenko from
all good on-line book stores.

The 1000 Calorie Diet

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Trying the 1000 calorie diet is only advisable for one week, due to your
body entering starvation mode and conserving fat. Overdoing the 1000
calorie diet is counterproductive to your body so try to stay on it for only 1
week. After 1 week you will loose between 3-5 pounds. The 1000 calorie
diet can be used as a starter diet for a long term weight loss program. Try
to aim for 2-3 pounds of weight loss and a good exercise program to
begin with. After 1 week on the 1000 calorie diet, try upping your calorie
intake or reverting back to a not so severe diet, this will prevent your
body’s metabolism from slowing down. Here is a simple 1000 calorie daily
menu.

Breakfast
• Banana sandwich made with 2 slices of wholemeal bread and a small banana.
• Small glass of orange juice Snack
• 1 pot of low fat yoghurt (preferably fruit) Lunch
• 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water)
• Mixed lettuce salad, red or yellow sweet peppers, spring onions Snack
• 1 bag of lower fat crisps

Dinner
• Roast chicken breast (without skin)
• 1 medium Potato, mashed with 30ml semi-skimmed milk
• Broccoli (all vegetables steamed or boiled)
• Carrots
• Gravy (made from granules)

Evening
• 1 low calorie hot chocolate drink made with powder and water Drinks throughout the day
• Diet coke, water, black coffee or tea without sugar

The 1000 calorie diet can be used as a starter diet for a long term weight
loss program. Try to aim for 2-3 pounds of weight loss and a good
exercise program to begin with. Remember after 1 week on the 1000
calorie diet, try upping your calorie intake or reverting back to a not so
severe diet, this will prevent your body’s metabolism from slowing down.

Calorie Counter - food groups

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Please Note: The name of the food is first, then the portion, Calorie count and Grams of fat e.g;

Bran Flakes, Kellogg's (45g) 144 1.1 -
where 144 = Calorie Count and 1.1 =Grams of Fat

Breakfast Cereal

Bran Flakes, Kellogg’s (45g) 144 1.1
Corn Flakes, Kellogg’s (45g) 167 0.4
Corn Flakes, Crunchy Nut, Kellogg’s (45g) 176 1.6
Porridge Oats, Scots, Quaker (45g) 166 3.6
Rice Krispies, Kellogg’s (45g) 171 0.5
Shredded Wheat, Nestle (2 pieces/44g) 143 0.9
Special K, Kellogg’s (45g) 166 0.5
Weetabix (2 biscuits/37½g) 129 1.0

Crisps and Snacks

Calories in a Special K bar (24g) 94 1.7
Calories in cheese and onion crisps (1 bag/35g) 184 11.6
Calories in olives (1 oz/28g) 29 3.1
Calories in ready salted light crisps (1 bag/28g) 132 6.2
Calories in Wotsits (1 pack/40g) 212 12.8

Vegetables

Calories in a jacket potato (180g) 245 0.4
Calories in a salad (100g) 19 0.3
Calories in Satsuma (30g) 7 0.2
Calories in cabbage (135g) 21 0.5
Calories in carrots (60g) 13 0.2
Calories in celery (40g) 2 0.1
Calories in chips (100g) 253 9.9
Calories in iceberg lettuce (1 oz/28g) 3.7 0.1
Calories in mashed potato (with butter) (1 oz/28g) 29 1.2
Calories in mushrooms (1 oz/28g) 44 4.5
Calories in onions (1 oz/28g) 8.4 0.1
Calories in peas (60g) 32 0.4
Calories in red peppers (1 oz/28g) 7 0.1

Chicken and Meat

Calories in a beef sausage (1 sausage/60g) 151 11.1
Calories in a chicken breast (200g) 342 13.0
Calories in a kebab (168g) 429 28.6
Calories in a pork sausage (1 sausage/24g) 73 5.7
Calories in bacon (1 rasher/25g) 64 4.0
Calories in chicken breast fillets (1 fillet/140g) 162 4.5
Calories in fillet steak (1 oz/20g) 54 2.4
Calories in gravy, beef (83ml) 45 2.7
Calories in ham (1 slice/30g) 35 1.0
Calories in lamb chops (1 oz/28g) 69 5.0
Calories in pork chops (1 oz/28g) 73 4.5
Calories in roast beef (1 slice/35g) 50 1.3
Calories in roast leg of lamb (1 oz/28g) 67 3.8

Sandwiches and Takeaway Food

Calories in a bacon and egg, bacon and tomato, sausage
and egg triple sandwich pack (1 pack/256g)
778 53.2
Calories in a chicken, ham and prawn sandwich pack (1 pack/247g) 349 5.2
Calories in a chicken fajita wrap (1 pack/185g) 263 4.1
Calories in a chicken salad sandwich (1 pack/195g) 257 4.9
Calories in a ham and cheese toasted sandwich (1 pack/160g) 429 20.3
Calories in a ham and Swiss cheese Panini (1 panini/223g) 557 26.1
Calories in a spicy Mexican flatbread (1 pack/184g) 282 5.0
Calories in a salmon, cucumber and mayo sandwich pack (1 pack/219g) 530 26.3
Calories in a tuna mayonnaise baguette (1 pack/230g) 535 22.9
Calories in an egg mayonnaise sandwich (1 pack) 253 6.0

Chinese Food

Calories in Chinese bean sprouts (150g) 92 8.6
Calories in Beef in black bean (386g) 432 16.6
Calories in Chicken and Cashew (350g) 311 14.0
Calories in Chicken Balls (1 ball/46g) 45 2.2
Calories in Egg Fried Rice (200g) 250 3.0

Indian Food

Calories in a Chicken Bhuna (1 serving/300g) 396 22.8
Calories in a Chicken Korma (300g) 498 31.0
Calories in a Chicken Tikka (150g) 232 6.2
Calories in a poppadum (12g) 49 2.2
Calories in a Samosa (50g) 126 6.6
Calories in an Onion Bhaji (22g) 65 5.1
Calories in Bombay Potato (200g) 202 10.4
Calories in naan bread (½ piece) 269 10

Fast Food

Calories in a Big Mac (215g) 492 23.0
Calories in a cheeseburger 379 18.9
Calories in a hamburger (108g) 254 7.7
Calories in a Quarter Pounder with cheese (206g) 515 26.8
Calories in Kentucky Fried Chicken (67g) 195 12.0
Calories in KFC fries (100g) 294 14.8
Calories in McDonalds fries (78g) 207 9.0
Calories in Pizza Deluxe (1 slice/66g) 171 6.7
Calories in Pizza (½ pizza/135g) 263 4.9
Calories in Potato Wedges (135g) 279 13.0

Chocolate and Sweets

Calories in a Cadbury’s Creme Egg (39g) 174 6.2
Calories in a Mars Bar (65g) 294 11.4
Calories in Celebrations (1 sweet/8g) 36 1.6
Calories in chocolate (100g) 530 29.9
Calories in chocolate ice cream (50g) 159 10.4
Calories in Kit Kat (2 finger bar/21g) 106 5.5
Calories in Jelly Babies (1 baby/6g) 20 0.0
Calories in low cal sweetener (1 tsp/1g) 4 0.0
Calories in Maltesers (1 pack/37g) 183 8.5
Calories in Milky Way (1 bar/26g) 117 4.3
Calories in Minstrels (1 pack/42g) 209 9.4
Calories in popcorn (100g) 405 7.7
Calories in Snickers (1 bar/64½g) 323 18.1
Calories in Twix (twin bar/62g) 306 14.9

Bread, Biscuits and Cakes

Calories in a bagel (85g) 216 1.4
Calories in a baguette, French (150g) 360 1.8
Calories in a Cadbury’s Flake Cake (1 std bar/34g) 180 10.4
Calories in a biscuit (15g) 74 3.3
Calories in a Danish pastry (67g) 287 17.4
Calories in a doughnut (49g) 140 2.0
Calories in a hot cross bun (70g) 205 3.9
Calories in a jaffa cake (12g) 46 1.0
Calories in a low fat biscuit (14g) 65 2.3
Calories in a scone (70g) 225 7.6
Calories in a white, crusty roll (50g) 140 1.2
Calories in bread, brown (1 med slice) 74 0.7
Calories in bread, brown, Weight Watchers (1 slice/12.2g) 28 0.3
Calories in bread, granary (1 slice/25g) 59 0.7
Calories in bread, pitta (1 pitta/25g) 147 1.1
Calories in bread, white (1 slice/37g) 84 0.6
Calories in bread, wholemeal (1 slice/36g) 79 1.0
Calories in toast (1 med slice/33g) 88 0.6

Drinks

Calories in coffee (1 cup/220ml) 15.4 0.9
Calories in a can of coke (330ml) 139 0.0
Calories in orange juice (1 glass/200ml) 88 0.0
Calories in tea (1 mug/270ml) 29 0.5

Alcohol

Calories in a Baileys Irish Cream (37ml) 129 5.8
Calories in champagne (1 glass/120ml) 89 0
Calories in a pint of beer 182 0
Calories in a pint of Guinness 170 0
Calories in gin, 40% alcohol (25ml) 55 0
Calories in lager, Stella Artois (1 can/550ml) 221 0
Calories in sherry (50ml) 68 0
Calories in wine (1 glass/120ml) 87 0
Calories in vodka, 40% alcohol (25ml) 55 0

Eggs and Dairy

Calories in butter (10g) 74 8.2
Calories in cheese, cheddar (40g) 172 14.8
Calories in cheese, cream (34g) 58 4.8
Calories in eggs, size 3 (57g) 84 6.2
Calories in milk, semi skimmed (200ml) 96 3.2
Calories in milk, whole (1fl oz/30ml) 20 1.2
Calories in yoghurt, black cherry (1 pot/150g) 106 0.2
Calories in yoghurt, strawberry (1 pot/200g) 123 5.3

Fruit

Calories in a banana (150g) 143 0.5
Calories in a pear (170g) 68 0.2
Calories in a Satsuma (1 med/70g) 25 0.1
Calories in an apple (112g) 53 0.1
Calories in an avocado pear (145g) 275 28.3
Calories in an orange (160g) 59 0
Calories in grapes (50g) 30 0.1
Calories in kiwi fruit (1oz/28g) 14 0.1
Calories in melon (1oz/28g) 7 0.1
Calories in strawberries (1oz/28g) 7 0

Low Calorie and Low Fat Foods

Calories in cheese spread, low fat (50g) 56 1.5
Calories in Chicken Tikka Massala, low fat (400g) 360 4.0
Calories in low fat cookies (23g) 82 1.0
Calories in garlic bread, low fat (84g) 94 2.7
Calories in a hot cross bun, low fat (65g) 161 1.7
Calories in a low calorie ice cream (60g) 71 3.6
Calories in low calorie mayonnaise (11g) 33 3.3
Calories in low calorie lasagne (300g) 255 9.0
Calories in a rice cake (10g) 38 3.2
Calories in a low calorie chicken sandwich (169g) 270 4.2

Nuts and Seeds

Calories in almonds (1 oz/28g) 171 15.3
Calories in Brazil nuts (1 oz/28g) 193 19.1
Calories in cashew nuts (1 oz/28g) 164 13.7
Calories in hazelnuts (1 oz/28g) 183 17.8
Calories in salted peanuts (1 sml pack/50g) 311 26.5
Calories in sesame seeds (1 oz/28g) 171 15.8
Calories in sunflower seeds (1 oz/28g) 164 13.6
Calories in walnuts (1 oz/28g) 194 19.2

What ever your choice or choices of fitness, keep up the hard work, enjoy
what you do and be fit for life. Always remember to ensure a safe working
environment when you are training.

Disclaimer

Disclaimer: This information is not presented by a medical practitioner
and is for educational and informational purposes only. The content is not
intended to be a substitute for professional medical advice, diagnosis, or
treatment. Always seek advice of your physician or other qualified health
provider with any questions you may have regarding a medical condition.