Category Archives for "Diet & Weight Loss"

The Guard Of Seven Lie Countless Weight Loss Lies

1st Weight Loss Lies:  Sex is the best sport

Truth: a passion for the bed movement calories consumed roughly equal to a short walking, because you are not lying down to take the position that is sitting with little movement to the muscle will be. If want to Fitness Effect to maximize the best way is to use standing, lots of use of your legs and buttocks muscles to support the body, however, Eh-hem, after all, is not a specialized fitness time, is not it a bit cart before the horse?

2nd Weight Loss Lies: Lose weight First by chest

Truth: for these words, many girls are not worried about any change other parts of the body when the chest was the first smaller. Say that a good news for you blooming in it: Do not worry the size of the chest, get the reduced fat changes in the first movement.

Abdominal fat, hormones, and enzymes on the most sensitive, in the exercise, the body will automatically first abdominal fat as energy source. Why do lower body is always the last to see the effect? That is because of the accumulation of fat in the hips and thighs, there’s purpose is to give the body energy, when the lack of emergency use, its function as a camels hump, like the body, Therefore, from Physiological Confirmation, is the most difficult for the lower body fat lost, a little patience Oh!

3rd Weight Loss Lies: Overweight people, slow metabolism, weight loss, of course also slow

Truth: The Numbers convince you, not overweight, only 10% of the problems people have metabolic disorders. And even more pleased that the strength and movement time in the same situation, weight Superman, but they will burn more calories. Put on weight? Do not blame your metabolism, a good check is not that tempts you recently had or lazy it!

4th Weight Loss Lies: Exercise in the winter will burn more calories,

Truth: Indeed, in the few minutes you will start cold shiver, the body will be a number of calories consumed can be carried out with the movement, the body will gradually adapt in a few minutes the temperature becomes warm up Then you will not enjoy the low temperature to give the welfare of the.

5th Weight Loss Lies: After the body used to a sport, it will not consume so many calories a

Truth: Unless you reduce the intensity or shorter exercise time, or calories you consume today and yesterday and last month and as much as last year, you will be doing five or six new round of action after the action is indeed smooth, and also a lot less unnecessary movement, but these actions are probably also accounted for the heat consuming about 2%.

6th Weight Loss Lies: Thermal device shown on the heat consumption is accurate

Truth: Do not trust it so. Some people have to be the newest device off the heat Test,70% were not allowed. New Calorimeter Number of the device and without the test of time, scientific and technical personnel need to continuously improve its quality, on the contrary, the old little heat Calculator Such as cycling and stepping device is now more mature and developed, especially if you put into such factors as age and weight to the future.

7th Weight Loss Lies: To lose fat, exercise heart rate should remain at 60 times/sec

Truth: If you want to consume today, 100 calories, exercise heart jump 60 times per second (the so-called fat burning zone), or 85 What is the relationship? Consumed as long as 100 cards today, is a victory. If the heart rate is 85 times or faster, or you are low-intensity exercise, then you are not the consumption of fat in the body, but fatty acids and blood

Cycle Of fat. Attention should be focused on how to burn calories, but do not worry about where those calories come.

Some Helpful Tips to Lose Weight

It isn’t as hard to lose weight as people tend to think. You have to be dedicated, but if you are, the rewards are worth it.

TIP! Cardiovascular exercise is more effective for weight loss than weight lifting. Weight training is essential in building muscles, but without cardio, you won’t burn fat.

When trying to slim down, think about eating off of the smaller bowls and plates that you have. When you have smaller dishes, you have smaller portions; its simple math. This method is an effective way to reduce the number of calories you are consuming.

TIP! Interview your fit friends and healthy family members and ask about their diet plans. Choose those people that look how you want to look.

Burning calories with exercise are critical to a successful weight-loss strategy, but you need to avoid depending on a solitary workout routine. Build an exercise routine that gives you plenty of variety, using distinct exercises in each session over the course of the week.

TIP! A good tip for losing weight is to keep your dish sizes small. If your dishes are really big, then you are more likely to overeat and not realize it.

When you are on the phone is a great time to workout. Move around when you’re on the phone vs sitting down and talking. You don’t have to perform strenuous exercises. Simply walk around where you are or do some cleaning and you will lose the weight.

TIP! Ensure you have plenty of healthy snacks available. Get a big, lidded plastic container.

People can expect to lose a lot more weight if they have a friend that will lose weight with you. Exercise together, share your struggles and successes together, and celebrate together when you reach a milestone. This also helps you to feel accountable for a teammate, forcing you to eat and live the right way.

Lose Weight

TIP! One way to increase your weight loss motivation is to seek out a friend whose goals are similar to yours. Having someone that desires to get fit can help with your motivation levels and keep you from slacking off.

If you are a smoker and are trying to lose weight, continue smoking and do not try to stop while you develop healthy eating habits. Not yet, anyway! Quitting smoking before you lose weight may cause you to eat more. This kind of behavior will only make you gain weight instead of losing it.

TIP! For most people, drastically cutting down on sugar is a sure path to weight loss. Take all foods that contain sugar out of what you are eating.

Always make tracking you’re eating a priority in your weight loss efforts. Surveys indicate that those who take note of their food consumption tend to lose weight more quickly. Those who do keep track can lose almost double the amount of weight of those who do not.

TIP! It is important to not eat 2 hours before bedtime. If your bedtime is 10 pm, don’t eat any later than 8 pm.

Stay away from fad diets that sound too good to be true. Extreme diets are a risk for your health, especially ones that seriously limit your daily nutritional intake. These ubiquitous diets enjoy short-term popularity but fade just as quickly as they appear. Even if these diet plans cause initial weight loss, they cannot create sustainable long-term fitness.

TIP! As you begin to lose weight and start seeing noticeable progress, be sure to pat yourself on the back and praise yourself for your accomplishments. Celebrate by buying yourself a small treat or take some time off for yourself to do something you enjoy, but don’t usually have time to do.

Instead of consuming large evening meals, try eating the large meals midday. Instead of a sandwich or salad for lunch, switch things up a bit and enjoy it for dinner. You burn a lot more calories in the afternoon than you do at night, so it is easier to avoid weight gain when you have a large meal in the afternoon.

TIP! Shedding pounds does not have to be that hard. The first thing you should do is eliminate food that is bad for you from your diet.

A good tip for losing weight is to do your cardio first thing in the morning before you have anything to eat. Experts have demonstrated that doing cardio before eating breakfast burns four times as many calories as doing it after eating.

TIP! When you’re working to slim down, make exercise a part of your regular daily activities. You must make time to add strength training or aerobic activity to your day no matter what you’re doing.

A good tip that can help you lose weight is to invest in a multivitamin. Dieting leads to deprivation of essential nutrients, as we eliminate so much from our menu. Taking a multivitamin ensures you get all the essential vitamins your body needs.

TIP! Weight loss works for people best when you’re able to pinpoint what is healthy for your body. You can get your exercise in before you begin your workday if you like the morning hours.

Eating a healthy meal before heading out to a holiday party will keep you from over-indulging in finger foods once you get there. This strategy can prevent overeating at most social occasions. Another ploy is to just sip at something light, like wine, and avoid the beer and other drinks that are high in calories.

TIP! Caffeine should also be avoided. Studies have shown that caffeine actually reduces the speed at which your stored fat is burned by your body.

If you want to become more committed to your fitness routine, try finding a friend or fitness buddy to work out with. Knowing another person who has goals similar to yours, participates in the same workouts and follows a similar diet can really keep you dedicated. Together, you will find it easier to stick with the program during times when you might otherwise give up.

TIP! Let your friends and family know that you have decided to try to get healthier and lose weight. You may even try starting a blog for your supporters to follow your journey.

Having a glass of milk before sitting down to a meal can help you lose weight. Milk typically makes a person feel full, so if you drink a glass of milk before you eat, it will make you more likely to eat less than you otherwise would have. Milk is also loaded with calcium, which keeps your bones strong, and is highly effective at helping you to build muscle.

Green Tea

TIP! In order for your children to lose weight, you must make sure that they get the proper amount of sleep each and every night. A child does most of his or her growing when sleeping; this burns plenty of calories.

Green tea can combat weight gain and cleanse your system. After water, green tea is the most healthy beverage available to dieters. Green tea can be a significant tool in your quest to lose weight.

TIP! Dieters interested in thwarting mid-morning twinges of hunger should include a good amount of protein in their breakfasts. Protein keeps you feeling full for a longer period of time, which means you will do less snacking.

You may have some new weight-loss tricks under your belt now. Weight loss is an achievable task, and if you stay with it, your health will improve. Implement the tips you’ve read here and always keep on the lookout for new ones that can help get you to your goals.

Trying out Diffrent Diets

Across the world of nutrition, it is important to properly may be that your system needs to acquire out of your groceries on a daily basis. May perhaps be and where sensible nutrition marketing is useful. Follow these suggestions to help improve your daily diet and to ensure that you receive all of the nutrients that your physique needs.

Deprivation may result in a number of harmful eating habits. If you are desperately looking to learn how to lose weight, deprivation will never get you lose weight fast results. Skipping morning meal may cause a series reaction of eating too much then in the daytime. Instead, undertake to hold a light bulb morning meal, like toast and fruit, pursued by a mid-early morning snack. Ingesting more compact dinner more frequently can save you for this heartburn and responsibility as a consequence of huge nighttime binges.

The majority of people do not combine enough fruits and vegetables in their loss weight fast diets. It is suggested that individuals have to start twelve helpings of fruits and vegetables daily. If you wish to intent on increasing your nutrition but don’t specifically appreciate ingesting uncooked fruits and vegetables, you should consider ingesting maybe even and acquiring periodic smoothies to satisfy your desires.

Perform some in your mealtimes prep beforehand so that generating wholesome dinners isn’t look like what job. One might get ready good greens in advance to cook by washing and trimming them and after that having to wrap them in printed toweling and gulping down them into a plastic material handbag by the chiller to help keep good for a holiday weekend or maybe more. Then they’ll be prepared to go when you’re ready to cook.

While it is a smart idea to get some fruits and veggies of the diet, just be sure you get the fruit from ingesting genuine fruits and vegetables and is not from consuming fresh fruit juices. Most fresh fruit juices include a lot of involved sweets it is therefore not as nutritious available for you personally as ingesting fresh fruits and veggies. This is important for you to realize when it comes to learning how to lose weight.

In order to get the healthiest vegetables and fruits, you ought to multiply them yourself. Multiplying fruits and vegetables can be carried out anywhere, and are therefore not as challenging as numerous people think that they are. Some vegetables genuinely multiply without much effort from the via the gardener. Potatoes, leeks, and onions are several samples of think about that basically establish their companies.

As you possibly can see via the prior menu of suggestions, the food we eat can really make a difference in the caliber of your daily life. It will a considerable amount of a headache, a whole lot of checking, and a great deal of patience, but it’s all well worth it, in the long run, to reside happier and healthier. This is the best way to get lost weight fast results.

Low Calorie Diets

For many years, before the advent of the Atkins and other low carbohydrate diets, reducing the intake of calories was the traditional way to lose weight. Now low-calorie diets for weight loss are becoming popular again.

Low-calorie diets work on the simple principle that calories give us fuel for all the activities and functions our bodies undertake. Therefore, if you reduce calories to less than the body requires, it will burn fat to replace them.

How to Start a Low-Calorie Diets

  • Equip yourself with a calorie counter
    Nowadays there are many books and publications with information on the calories contained in all kinds of food, both natural and ready meals. There is also extensive information online.
  • Work out how many calories you are going to eat each day.
    Usually, this is around 1500 to 1800 for a woman per day with a sedentary lifestyle, a similarly inactive man would probably need around 2000-2200. If you are a very active person, though, you would need to increase your calorie intake by as much as 600 to 800 calories per day.
  • Get into the habit of reading the labels on food
    Many include the number of calories. Check whether the figure quoted is per pack, or by weight, or per portion.
  • Work out which foods you can enjoy on your diet
    Read your calorie counter and stay within your calorie limits. It might help to work out a menu for the first week or two.
  • Keep a food diary
    It is so easy to say “Low-calorie diets don’t work for me” or “I can’t lose weight, it must be my metabolism (or glands)” when the simple truth is that you forget to count the doughnut you had for elevenses or the ice cream you ate to cool down and maybe the bar of chocolate you had because you were feeling a bit depressed. Take your food diary around with you and write down every single thing you eat, no matter how small or seemingly insignificant. Then, at the end of the first week, examine it carefully. Remember YOU are the one who wants or needs to lose weight so, if you cheat, you are only cheating yourself.
  • Use a smaller plate than usual
    It will make you feel less deprived and stop you putting too much food on your plate when serving out meals.
  • Don’t feel guilty if you don’t ‘clean your plate’
    There are worse crimes than not eating everything you are served.

Staying on Your Diet

  • Don’t go on a very low-calorie diet. You won’t stick to it and if you eat less than 800 to 1000 calories a day your metabolism will slow down and you will consume lean muscle not fat. When you inevitably give up the diet, your body will react as if a famine had come to an end and busily start storing all excess calories as fat – this is how you get yo-yo dieting. The only exception to this is when you are put on a very low-calorie diet by your physician and you are under medical supervision.
  • If you are eating fewer calories than your body needs so forcing it to burn fat, you are inevitably going to feel hungry. Additionally, your stomach is probably accustomed to large portions. Eating smaller amounts is not going to satisfy you until your stomach becomes used to the new regime. You just have to grit your teeth and live through the hunger pangs. If they are really unbearable, eat some fruit. Just tell yourself that if you are hungry, your body is being forced to burn some fat so you will lose weight.
  • Don’t make yourself a martyr, it’s boring for other people and you set yourself up for failure.
  • Make sure you eat a good variety of food from all the main food groups but go easy on fats. Don’t avoid bread and potatoes. Fiber-rich carbohydrates fill the stomach and take longer to digest so delaying those hunger pangs.
  • Weigh your food and work out the calories, don’t guess because you will probably guess wrong and end up eating more calories than your allowance.
  • Don’t beat yourself up and then give up your diet when you succumb to temptation. First of all, it is the total calories consumed over a period of time – a week, a month – that determine whether you lose weight. Second, if you come off the diet because you ate a forbidden bar of chocolate or doughnut, you certainly won’t lose weight. Forgive yourself and take note of the circumstances and try to avoid putting yourself in that situation again.
  • A calorie controlled diet is an ideal opportunity to reform your eating habits. Because you can eat almost anything you like as long as you don’t exceed your calorie allowance, you can work out a diet that you would be happy to continue, with somewhat increased portions, when you reach your target weight. This is essential because it was your old eating habits that led to weight gain.

Find Your Best Body Cleanse

Finding your best body cleanse is a worthwhile challenge. This article shows you what to look for in a detoxification and cleanse plan that suits your health goals and lifestyle.

Why Cleanse Your Body?

First, here’s a quick lesson on how detoxification and your body’s cleansing systems work. Toxins that enter the body through food, air, and water must travel through the bloodstream. The human body is designed to protect itself naturally by killing or neutralizing toxins and carrying them out of the body. The lungs, lymphatic system, kidneys, bladder, liver, gallbladder, small intestines and colon provide protective filtering, transport and eliminations functions if they can.  That means all these bodily systems must be functioning optimally to keep your body clean and healthy.

What Body Systems Provide Built-in Detoxification?

The kidneys filter waste and send it to the bladder for removal as urine. Toxins take to the liver go next to the gallbladder, small intestine, colon and then out through defecation. All of these organs play a significant role in the body’s natural cleansing process. Modern society introduces more poisonous toxins to your body than ever before. When bodily organs are overloaded with toxins, they accumulate waste and become sluggish. This is where you can help your body’s natural defense systems with a body cleanse. Removing toxic buildup in your body enables your organs to once again work at full capacity.

Which Is the Best Body Cleanse?

Many different types of detox and cleanse diets and programs are available today. You have a variety of options to choose. Some of the best programs use herbs and nutrients to cleanse your body naturally. Different herbs provide different nutrients, and different nutrients support different organs. The cleanse that is best for you depends on which system you want to be cleansed or strengthened.

How to Choose a Detox and Cleanse Program

Each body has the same built-in cleansing protection, but each body is exposed to different toxins that can weaken or block bodily systems. In addition to lifestyle and environmental exposure, you have to consider genetic factors that influence your body’s ability to cleanse itself properly.

Given your lifestyle, environment and genetic background, consider the following factors to determine which organs or systems you want to focus on cleansing:

  • A colon cleanse is the best place for most people to begin detoxification. It cleanses the intestines (bowel) and provides space for the liver and gallbladder to bring their waste. Water is absorbed from the colon and sent to the kidneys for elimination, so a colon cleanses also eases the toxic burden of the bladder.
  • metal cleanse can improve skin problems,  increase immunity and stabilize moods. People who work around chemicals or pesticides, and those who live in a highly industrial area, are often exposed to toxic metals.
  • A kidney cleanse helps detoxify the bladder and blood, which in turn improves the function of the circulatory system. Skin and hair look healthier, and the hormonal system optimizer. A kidney cleanses can also help the body dissolve and eliminate kidney stones.
  • An artery cleanses clears and strengthens the heart and cardiovascular system.
  • A liver and gallbladder cleanse have multiple whole body benefits. It strengthens the immune system, gives you energy by decreasing the toxic load on sluggish organs, and results in weight loss due to a removal of stored fats and sugars in the liver.
  • A parasite cleanse is great for people who frequently eat at restaurants, swim in lakes, rivers and oceans, and those who travel often. Most humans host parasites, but some are particularly harmful. Unexpected weight loss, stomach pain, diarrhea and lack of energy are common symptoms of toxic parasite infection.

Yes! Each of these cleanses may be needed at some point in your life. Determine which one you need first and follow the plan closely. Be sure to ask your doctor for support in your cleansing goals.

A Good Diet is Essential to Any Effective Cleansing Program

No matter which cleansing program you choose, be sure the foods and beverages you ingest are healthy and nutritious. A natural diet and detox program prevents burdening the digestive system and metabolism. And natural foods don’t add toxins to already overloaded bodily functions.  A healthy diet will maintain a good body cleanse, ensure optimal organ function, support weight loss goals, provide greater energy and even help you look younger!

Are Weight Loss Meal Plans Vital to Losing Weight?

The vast majority of people try to make dieting a massive challenge! What is vital is to have a diet that you will be able to exchange food with and carry on following the diet phase has stopped. This is where making use of the appropriate weight loss meal plans come into play. In a move of impulsiveness, people will try out any type of diet that they feel will get them to their goal as quick as possible. This is mistake number two. It is very valuable to use healthy meal plans that will have a beneficial effect on your body long-term condition. Everything from peanut diets to not eating at all, there are a handful of weight loss meal plans that are not healthy meal plans and just don’t make sense.

The most effective weight loss meal plans are advised to be balanced. Such as, if you are are making efforts to shred the fat, the volume of servings will vary for each and every food group and this will transform over a period of time. Nonetheless, a couple of ideal healthy meal plans include five servings of proteins, two servings of the diary and two servings of vegetables. Each serving should be at 100 calories. Relatively speaking, this makes sense for both short term and long term dieting. Where the brother comes in is when you overload on one specific group and not maximize the others.

Let’s say, the majority of men overload on protein and never get the correct percentage of vegetables. Therefore, you see guys in the gym with huge arms, a large chest, giant shoulders, and a sizeable stomach to go along with it. Actually, it is the funniest looking body I have ever seen. But we are not here to poke fun, just to supply the finest information for diets that work. So, what is the lesson to be learned? Balance is the key to dieting. Focusing on munching on peanuts all day will not achieve anything for long term successfulness and should never be part of efficient weight loss meal plans.

The same can be said for women. For some good reason, many women steer clear of taking protein simply because of the myth that they will become large like a man. This is the furthermost thing from the truth. Trust me, all humans need a substantive amount of protein. All humans incorporate women. Since women are lacking in taking enough protein, vast majority lack the muscle definition that they are seeking. You need protein to restore the muscle after working out, without it, you’re doomed! The majority of women get enough fruits and vegetables, but definitely, need to step it up in this area.

So let’s do a swift recap. When deciding on healthy meal plans, we want to make sure they really make sense. We want to make sure this is not a two-week diet mainly because once the diet ends, it’s a really good possibility that you are going to put the weight back on once you begin to eat your regular diet. So the key is to use good weight loss meal plans are part of your consistent diet. This permanent diet needs to have to have balance. Balance in all the food groups is a sure way to great results. Additionally, what is the point of a diet if you will go back to eating unhealthy? As you nod your head due to the fact you agree, stay tuned for new articles on some custom meal plans that you can put into practice for the long term.

Have you ever wondered if weight loss meal plans every worked? Let’s be frank here, what do you need to do to lose the muffin top. Will healthy meal plans give you the optimal weight loss, or Will they harm you for the long-term?

All the Many Potential Issues Of Rapid Weight Loss

Is weight loss something that you’re serious about?

When you are, have you been searching for a rapid weight loss? Rapid weight loss, also regularly called quick weight loss or fast weight loss, comprises losing a few pounds in a brief period of time, often anywhere from two days to 7 days.

Each year, in America, tens of thousands of Americans are interested in rapidly losing weight. People wish to slim down before a major event, like a future vacation or a wedding. As it is certainly possible to understand how you may wish to lose weight quickly, specifically as swiftly as possible, it’s essential to proceed with great care. Even though it is possible to lose weight, least ways a bit of it, in a relatively quick time period, you must know that there can be risks related to doing so.

One of the multiple problems of rapid weight loss is some of the many steps that people take. For instance, it’s typical to read about individuals who have decided not to eat, while attempting to realize a rapid weight loss. Going with no food, for even a brief period of time, is generally dangerous to your continued health. A better alternative is to cut back on the food that you will eat or to just be sure that its healthy foods that you’re eating. By limiting the number of calories you take in, you probably should be able to accomplish at the least a noticeable weight reduction in the time that you’re hoping for. It is just crucial you do eat.

In addition to eating healthy, an additional component of weight loss is doing exercises. However, most individuals do not realize that it can take up to seven days to detect the signs of exercise. With that in mind, the more weight you might want to lose, the quicker it is that you might begin witnessing improvements. While workouts are a major component of losing weight, it is important that you don’t overdo it, in particular, if you haven’t had a regular exercise program. Running on the treadmill for three hours, rather than 20 minutes, might help in reducing your calorie intake, but, at the same time, you will see that it could also land you in the hospital.

A further problem that may be frequently related to rapid weight loss may be the consuming of medications or alternative weight loss products. The good news is that many of these solutions do work and some are even safe, but you might not be capable of recognizing what you are taking. In case you are interested in applying a weight loss product, such as a fat binder or a cleanse, where you can lose weight, it is critical that you do the proper amount of investigation at the outset. This research would most likely involve looking at product evaluations, to ascertain if the item is effective, or speaking with a healthcare specialist.

As you can see, it will be important that you proceed with care when trying to accomplish rapid weight loss. Though unpredicted events or appearances do arise, a good number of folks have a minimum of a months worth of notice in advance of going to a substantial function, such as a wedding or even a vacation get away. As soon as you know of your impending event, you are advised to begin attempting to lose weight then, if you are enthusiastic about doing so. Rapid weight loss can be dangerous; as a result, you shouldn’t depend on it if possible.

Eat More To Speed Up Your Metabolism

Your first step to losing weight is acknowledging the fact that you do need and want to lose weight. When your weight is of concern to you, the emotional and physical toll it takes on you can be very stressful.

Some people find it hard to get their head around the fact that eating more often will help them to lose weight. People who are beginning the process of losing weight tend to first think that cutting how much they consume will help them. Doing more harm than good but that can actually end up.

If you want to put your body in a state of starvation then go ahead and eat less. Eating less also means your body will not have the energy it requires to do all the things you need to do throughout the day. Your body will also store as much fat as possible, which will thwart your weight loss attempts. You should also know that once you begin to keep yourself from eating you will have a greater food craving than if you were to just eat sensibly.

Your aim should be to remain fit and healthy throughout your life. Dieting and eating less causes the human body to start using its self-defense mechanisms to try its hardest to maintain your health. These systems will automatically start up when your body gets the signal that it is needed. Among the most developed of our body’s defense mechanisms is its reaction to the perception of starvation.

Your body will begin to think that it is starving if you choose not to eat enough or if you wait for long periods of time between meals. Your body can only give a negative reaction to this as it is in no way a healthy thing to do. You will slow down your metabolism making it harder to burn the fat you are trying to lose. A successful weight loss plan needs a fast metabolic rate.

As a result of your eating habits, you will start to lose the toned muscle instead of the fat. The muscles in your body will suffer and have problems with typical daily activities if you have a diet that is low in protein. Your metabolic rate will continue to slow down as your muscles get smaller. Again reducing the amount of fat that your body is able to burn.

If you’re attempting to burn fat then you have to make sure that there is no problem with your metabolic processes, and the best way to keep your metabolism up and running is to eat every 2 to 3 hours. You are sure to quickly become the new you that you have always dreamed of being if you do that in coordination with a fitness program.