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The Free Fitness Tips Lens - At a Glance
What's available on the Lens?
- Fitness Poll - April 2008
- Latest Updates from the Free Fitness Tips Blog
- Keep Up to Date with Free Fitness Tips
- Videos from Free Fitness Tips
- Handling High Blood Pressure
- Dealing with Diabetes
- Top Fitness Products
- Fulfilling your Physical Fitness Goals
- Building Muscle Mass
- Free Fitness Ebook
- Maximise your Metabolic Rate
- Lose Weight Effectively
- Lose Weight for the Holidays
- Abdominal Advice
- Protein Supplements Explained
- Fitness Bookmarks on Del.icio.us
- Mental Fitness
- Quit Smoking
- Used Fitness Equipment
- Nutrition During Pregnancy
- Fitness DVDs
- Please Leave a Comment
Fitness Poll - April 2008
Vitamin Supplements
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Latest Updates from the Free Fitness Tips Blog
Read the latest Free Fitness Tips Articles
I update the Free Fitness Tips Blog regularly with new articles on a variety of fitness topics. You can see the most current articles in the feed below. If you want to read a specific article in full then simply click on the title. If you want to head over to the main Free Fitness Tips Blog then click the banner above.
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You can read the very latest Free Fitness Tips Newsletter by Clicking Here. Alternatively, you can subscribe to receive email updates at the Free Fitness Tips Website.
Videos from Free Fitness Tips
Watch the videos and vote for your Favourite
Here are a selection of videos I've had created just for the Free Fitness Tips readers. Feel free to watch the videos and if you have a favourite bump it up. If you don't like one of the videos bump it down. If you want to add a video simply click the 'Add to this list' button. It's your list. You control it.
Handling High Blood Pressure
Top tips for identifying and treating High Blood Pressure
High blood pressure is a potentially dangerous affliction often referred to as the 'Silent Killer'. High blood pressure does not have a set of clear and obvious symptoms but there are signs you should look out for. If you notice these signs it is advisable that you go about treating the condition before serious damage occurs. Below I've provided a quick checklist of what you should be looking out for, how you can go about treating high blood pressure and more...
WHAT ARE THE SIGNS OF HIGH BLOOD PRESSURE?
- Severe headaches.
- Breathlessness.
- Nosebleeds.
- Haemorrhages.
- Hyperventilation.
- Tension.
- Palpitations (irregular, rapid beating of the heart).
WHAT IS THE POTENTIAL DAMAGE OF UNTREATED HIGH BLOOD PRESSURE?
- Damage to your eyes.
- Damage to your heart.
- Damage to your kidneys.
- Damage to your brain.
HOW CAN HIGH BLOOD PRESSURE BE TREATED MEDICALLY?
- Through the prescription of anti-hypertensive drugs (also called antihypertensives).
- Through the prescription of alpha blockers.
- Through the prescription of beta blockers.
HOW CAN HIGH BLOOD PRESSURE BE TREATED NATURALLY?
- Through increased exercise.
- Through an improved diet.
- By giving up smoking.
- By giving up drinking.
- Through aromatheraphy.
ARE THERE ANY HERBS AND OILS THAT CAN HELP TREAT HIGH BLOOD PRESSURE?
- Stinging nettles.
- Lemon balm.
- Ginger.
- Fennel.
- Rose.
- Lavender.
- Cypress.
- Chamomile.
High blood pressure can be a precarious condition but by following the above advice you can reduce your blood pressure. For more detailed information on high blood pressure please visit my high blood pressure lens.
Please remember that high blood pressure is a medical condition and you should not use this advice as a substitute for a doctor's advice. If you have any concerns regarding high blood pressure you should always consult a medical practitioner.
Dealing with Diabetes
Quick steps for identifying and treating Diabetes
Many diabetes sufferers are often unaware that they suffer from the condition unless it is very severe. However, there are a number of symptoms you can look out for and a number of precautions you can take to keep your diabetes under control. Below I've provided a quick checklist to help you identify whether you have diabetes and outline what you can do to moderate it...
WHAT ARE THE POSSIBLE SYMPTOMS OF DIABETES?
- Hypoglycaemia (low blood sugar/glucose).
- Hyperglycaemia (high blood sugar/glucose).
- Dizziness.
- Shaking.
- Hunger pangs.
- Sweating.
- Weight loss.
- Feeling unwell.
- Nausea.
- Dizziness.
- Light headedness.
- Stomach pains.
- Unconciousness.
- Coma.
- Peripheral neuropathy (the loss of nerve functions in the arms and/or legs).
- Diabetic retinopathy (when the blood vessels of the eyes change, limiting or even eliminating vision).
- Kidney disease.
- Excessive thirst.
- Slow healing wounds.
- Diabetic ulcers.
WHAT ARE THE TESTS FOR DIABETES?
- Finger stick test.
- Fast plasma glucose test.
- Oral glucose tolerance test.
- Gycosylated haemoglobin test.
WHAT DIETARY CHANGES SHOULD BE MADE TO MODERATE DIABETES?
- Avoid refined sugars.
- Reduce triglycerides and fats intake.
- Reduce alcohol intake.
- Eat more frequently.
- Eat more protein.
- Eat more complex carbohydrates.
- Eat lots of fresh fruit and vegetables.
WHAT NATURAL REMEDIES CAN BE USED TO MODERATE DIABETES?
- Fish oil, borage oil and omega 3 oil.
- Hydrotherapy.
- Massage and reflexology.
Suffering from diabetes will mean you have to make certain changes to your existing lifestyle. By following the advice above hopefully these changes will be more manageable. For more detailed information on diabetes please visit the diabetes section of the Free Fitness Tips blog.
Please remember that diabetes is a medical condition and you should not use this advice as a substitute for a doctor's advice. If you have any concerns regarding high blood pressure you should always consult a medical practitioner.
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The most popular Fitness Products from Amazon
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Fulfilling your Physical Fitness Goals
Simple steps towards Peak Physical Fitness
Improving your physical fitness has a number of benefits and can be achieved in multiple ways. Below I provide a quick checklist on the various aspects of physical fitness...
WHAT ARE THE BENEFITS OF PEAK PHYSICAL FITNESS?
- Increased energy levels.
- Improved appearance.
- Improved focus.
- Feelings of happiness and relaxation.
- Improved health.
WHAT DIETARY CHANGES CAN I MAKE TO IMPROVE MY PHYSICAL FITNESS LEVELS?
- Increase your intake of vitamins and nutrients.
- Increase your intake of fresh food and vegetables.
- Increase your intake of protein.
- Drink lots of water.
- Consume a healthy snack before and after working out.
WHAT EXERCISES CAN I DO TO IMPROVE MY PHYSICAL FITNESS LEVELS?
- Jogging.
- Walking.
- Swimming.
- Individual sports.
- Team sports.
- Weight training.
WHAT EQUIPMENT CAN I USE TO IMPROVE MY PHYSICAL FITNESS LEVELS?
- Cardiovascular equipment (treadmill, exercise bike etc).
- Weight lifting machines (leg raise machine, chest flye machine etc).
- Free weights (dumbells, barbells etc).
- Balance ball.
- Medicine ball.
- Skipping rope.
- Exercise videos and DVDs.
WHAT SHOULD I LOOK FOR IN A PERSONAL FITNESS TRAINER?
- The ability to motivate using inspirational words.
- Understanding of your personal goals and personal limits.
- A personality that matches your own.
- Fitness qualifications from an educational institution.
- Qualifications in first aid and CPR.
Improving your physical fitness levels can be a difficult task. Hopefully the above list eases the burden and gives you some inspiration. For more detailed information on all aspects of physical fitness please visit the fitness equipment and fitness training sections of the Free Fitness Tips blog.
Please remember that the above advice is not a substitute for one on one consultation with a professional. To make the most effective changes to your diet and exercise routine it is advisable to speak to both a professional dietician and a professional fitness trainer.
Building Muscle Mass
Quick tips to help you Build Muscle Mass
Building muscle mass is not as simple as throwing a few weights in the air and watching your muscles grow. There are many factors that affect the way your muscles grow, many of which are within your control. Below I provide a quick checklist of the issues that may affect you whilst building muscle mass...
HOW CAN I BUILD MUSCLE MASS?
- Bodyweight Training.
- Weight Training.
WHAT IS BODYWEIGHT TRAINING?
- A form of training that utilises your own bodyweight to burn fat and build muscle.
- It involves exercising for 15-20 minutes every day.
WHAT IS WEIGHT TRAINING?
- A form of training that utilises free weights (dumbells, barbells etc) and/or weight machines (leg press, lateral pulldown etc) to build or tone muscle.
- It usually involves high intensity training of one or two specific muscle groups three or four times a week e.g. chest and triceps one day, legs another day.
WHICH MUSCLES ARE TRAINED WHEN BUILDING MUSCLE MASS?
- Chest.
- Upper Back.
- Lower Back.
- Shoulders.
- Neck.
- Stomach.
- Biceps.
- Triceps.
- Forearms.
- Legs.
WHAT ELSE DO I NEED TO CONSIDER WHEN BUILDING MUSCLE MASS?
- The benefits of free weights vs the benefits of machines.
- The exercise routine that is most suitable for you.
- The number of repetitions and sets.
- The dangers of over training.
- The importance of a high protein diet.
- The number of meals you need to eat each day.
WHICH AREAS ARE OFTEN NEGLECTED WHEN BUILDING MUSCLE MASS?
- Forearms.
- Legs.
Building muscle mass is a complicated process with lots of factors to consider. I hope the above list helps you clarify what you should be focussing on. For more detailed information on the various aspects of building muscle mass please visit the building muscle section of the Free Fitness Tips blog.
Please remember that weight lifting is potentially dangerous without proper guidance. The above advice is not a substitute for the instructions provided by a qualified fitness trainer. You are advised to consult a qualified fitness trainer before starting your weight lifting program.
Free Fitness Ebook
Get your hands on this Free Fitness Ebook and many more
The Original Turbulence Training Workout by Craig Bannatyne outlines how you can lose weight and burn fat using just your own bodyweight. The ebook includes; good and bad food choices, turbulence training guidelines and some exercise examples. Plus, it's absolutely free.
You can download The Original Turbulence Training Workout by Clicking Here. You can also download many more great Free Fitness Ebooks at the Free Fitness Tips blog.
Maximise your Metabolic Rate
Quick tips to help boost your Metabolism
Boosting your metabolism is a great way to lose weight whilst also improving your overall fitness levels. However, increasing your metabolic rate is quite a complex process. Below I've outlined some quick and easy tips to help you keep your metabolism under control...
WHICH FOODS CAN HELP BOOST YOUR METABOLISM?
- Beans.
- Blueberries.
- Celery.
- Grapefruit.
- Oranges.
- Pumpkin.
- Pumpkin seeds.
- Salmon.
- Tomatoes.
- Walnuts.
- Yoghurt.
- Buffalo wings.
- Thai foods.
- Indian foods.
- Mexican foods.
- Peppers.
- Lean meats.
- Whole grain carbohydrates.
- Water.
WHICH FOODS CAN HINDER YOUR METABOLISM?
- Fried foods.
- Sugary foods.
- Caffeine.
- Alcohol.
WHICH ACTIVITES CAN HELP BOOST YOUR METABOLISM?
- Cardiovascular exercise.
- Weight training.
- Walking.
- Jogging.
- Swimming.
- Team sports.
- Ball sports.
- Cycling.
WHAT ELSE CAN BOOST YOUR METABOLISM?
- Eating more frequently.
- Eating smaller portions.
- Healthy eating.
- Drinking more water.
WHAT ELSE CAN HINDER YOUR METABOLISM?
- Big meals.
- Skipping meals.
- Sedentary lifestyle.
WHAT ARE THE BENEFITS OF AN IMPROVED METABOLISM?
- You will burn more calories whilst resting and exercising.
- Improved overall appearance.
- Improved overall health.
- Increased muscle mass.
I hope this list gives you an insight into the best ways to boost your metabolism. For more detailed information on boosting your metabolism please visit the For more detailed information on high blood pressure please visit my boosting metabolism lens.
Altering your metabolic rate is a very complex process. Although the above information contains lots of effective advice it is recommended that you also consult a dietician and/or doctor to determine the best ways for you, as an individual, to boost your metabolism.
Lose Weight Effectively
Top Weight Loss Tips
Weight loss is a target that many people aim for. By losing weight you can improve your appearance, improve your health, improve performance and more. However, it can be difficult and there is a lot of bad advice out there. Below I provide a number of effective weight loss tips...
HOW CAN I LOSE WEIGHT IN A HEALTHY, CONTROLLED WAY?
- Improve your diet.
- Exercise more.
WHAT CHANGES SHOULD I MAKE TO MY DIET TO LOSE WEIGHT?
- Reduce your daily caloric intake.
- Eat more healthy foods.
- Eat less unhealthy foods.
- Plan your meals.
- Eat smaller meals more regularly.
- Drink more water.
- Increase your potassium intake.
- Supplement your diet with protein shakes.
WHAT CONSTITUTES HEALTHY FOOD?
- Foods that are low in calories but high in nutritional value e.g. fruits, vegetables, wholegrain carbohydrates etc.
WHAT CONSTITUTES UNHEALTHY FOOD?
- Foods that are highly processed, high in calories, high in sugars, high in saturated fats and provide little nutritional value e.g. ready meals, chips, pizza etc.
WHAT EXERCISES SHOULD I DO TO LOSE WEIGHT?
- Cardiovascular exercise.
- Weight training.
- Bodyweight training.
WHAT ELSE CAN I DO TO LOSE WEIGHT?
- Create and follow a solid plan.
- Set weight loss goals.
- Stay disciplined.
- Think positively.
WHAT ELSE SHOULD I AVOID WHEN TRYING TO LOSE WEIGHT?
- Diet patches.
- Diet pills.
- Weight loss surgery.
- Negative thinking.
- Artificial preservatives and sweeteners.
- Sodium.
Losing weight is difficult. Hopefully, this checklist helps you on your way. For more detailed information on the various aspects of losing weight please visit the weight loss section of the Free Fitness Tips blog.
Although every effort is made to ensure the above information is correct it is not a substitute for professional advice. You are advised to consult a qualified doctor, dietician or fitness trainer before embarking on a weight loss plan.
Lose Weight for the Holidays
Drop the pounds for Easter, Thanksgiving or Christmas
If you struggle to control your weight during the holiday periods then you may be interested in my special report 'Lose Weight for the Holidays. This 13 page ebook discusses how you can fight of the excess calories and stay trim during the holidays using three simple techniques. If you find it difficult to resist the tasty holiday treats or have trouble exercising when all your family & friends are around then this ebook contains the information you need.
Abdominal Advice
Simple ideas to get Six Pack Abs
Lots of exercisers are in constant search of 'six pack abs'. A strong set of abdominal muscles can really improve the appearance of your entire body. Below is a list of ideas to help tone your stomach muscles...
ABDOMINAL EXERCISES:
- Crunches.
- Sit Ups.
- Leg Raises.
- The Bicycle.
- Hindu Push Ups.
ABDOMINAL EQUIPMENT AND MACHINES:
- Ab Wheel.
- Balance Ball.
- Rowing Machines.
- The Red Exerciser.
- Ab Roller.
- Ab Lounger.
Hopefully, the above list gives you some and helps you achieve six pack abs. For more detailed information on toning your abdominal muscles please visit the abdominal exercises section of the Free Fitness Tips blog.
Please remember that exercise is potentially dangerous without proper training and advice. Before embarking on any fitness and exercise regime it is advisable to consult a personal fitness trainer at your local gym.
Protein Supplements Explained
Excellent advice on Protein Supplements
Protein is a highly important part of your diet and needs to be consumed to keep your body functioning normally. Protein supplements provide a convenient way to get additional protein into your diet. Below are some quick points that fully explain protein and protein supplements...
WHY IS PROTEIN IMPORTANT?
- It is required for the normal functioning of cells in your body.
- It is essential for a number of functions in your body including; metabolism, cell signalling and cell adhesion.
WHY IS PROTEIN IMPORTANT IN CHILDREN?
- It is essential for building and growing muscles, skin and bone.
- It maintains healthy eyes and vision.
- It maintains the immune system.
WHY IS PROTEIN IMPORTANT IN ADULTS?
- It repairs the body.
- It transmits nerve impulses.
WHICH FOOD PRODUCTS ARE GOOD SOURCES OF PROTEIN?
- Nuts.
- Seeds.
- Soy products.
- Egg.
- Fish.
- Chicken.
- Meat.
- Milk.
- Protein supplements.
HOW MUCH PROTEIN SHOULD I CONSUME?
- The following table provides a good indication.
WHAT ARE THE MAIN TYPES OF PROTEIN SUPPLEMENT AVAILABLE?
- Whey protein supplements.
- Miscellar casein supplements.
- Egg protein supplements.
- Soy protein supplements.
WHY SHOULD I CONSIDER PROTEIN SUPPLEMENTS?
- To build muscle mass as part of a training regime.
- To tone existing muscles as part of a training regime.
- To boost metabolism.
- To suppress appetite.
HOW CAN I MAKE MY PROTEIN SHAKES MORE INTERESTING?
- Add milk.
- Add fruit.
- Add frozen fruits.
- Use protein shake recipes.
Protein is a very important part of any person's diet and protein supplements can be a very useful product for certain individuals. I hope the above list has helped explain protein and how it can benefit you. For more detailed information on protein please visit the protein section of the Free Fitness Tips blog.
Although every effort is made to ensure the above information is correct it is not a substitute for professional advice. You are advised to consult a trained doctor or dietician before making any significant changes to your diet.
Fitness Bookmarks on Del.icio.us
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- RunKeeper | GPS Fitness Tracking Using 3G iPhone for Running, Cycling, Hiking, Walking
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Mental Fitness
Great ideas to improve your Mental Fitness
Fitness is a broad topic. It does not just include physical fitness but mental fitness aswell. Below I've provided a quick checklist containing various mental fitness issues and how to overcome them...
MENTAL FITNESS ISSUES:
- Fear of the unknown.
- Anger.
- Grief and Loss.
- Loneliness.
- Isolation.
- Rejection.
- Anxiety.
- Worry.
POSSIBLE EFFECTS OF THESE MENTAL FITNESS ISSUES:
- Restricted progression in our lives.
- Marital problems.
- Aggression.
- Frustration.
- Pain.
- Discomfort.
- Personal insecurity.
- Poor self esteem.
- Feelings of disconnect.
- Sadness.
- Creation of problems which didn't originally exist.
HOW TO DEAL WITH THESE MENTAL FITNESS ISSUES:
- Accept that the issues exist.
- Step outside your 'comfort zone'.
- Look at the issues objectively.
- Reflect on the issues and identify the root cause.
- Forgive.
- Make your feelings known.
- Avoid volatile situations.
- Take your time.
- Find a purpose in life.
- Read.
- Think positively about yourself.
THE BENEFITS OF IMPROVED MENTAL FITNESS:
- Increased happiness.
- A fuller life.
- More free time.
- Increased self confidence.
- Improved motivation.
- Feelings of acceptance.
- Improved overall health.
Mental fitness is a complicated topic. The above list provides a very basic introduction. For more detailed information on the various aspects of mental fitness please visit the mental fitness section of the Free Fitness Tips blog.
Although every effort is made to ensure that the above information is correct, mental fitness is a complicated topic. If you have any concerns in this area you should always consult a qualified professional.
Quit Smoking
Quick steps to help you stop Smoking
Quitting smoking is a very difficult task. It is something that you can become highly addicted to and if you try to stop you may fail at first. However, with dedication, persistence and willpower quitting smoking is possible. Below are some quick pointers to help you stop smoking for good...
WHAT SHOULD I DO TO QUIT SMOKING?
- Think about your Health.
- Think about why you Smoke.
- Don't focus all your attentions on giving up Smoking.
- Recognise the power cigarettes have over you.
- Try Quit Smoking Products.
- Go Cold Turkey.
- Think about the Financial Benefits.
- Think about the effect your smoking has on Other People.
- Try a Quit Smoking Program.
- Try a Holistic Approach (quit smoking as part of an attempt to improve your overall health).
- Try Herbal Supplements.
- Never Give Up.
WHY DO I GAIN WEIGHT WHEN I QUIT SMOKING?
- Your taste buds repair and food tastes a lot better making you want to eat more.
- Nicotine acts as an appetite suppressant so you feel more hungry when you stop smoking.
- Smoking increases your metabolic rate marginally so you are burning slightly less calories when you quit smoking.
- You are tempted to snack to fill the void left by smoking.
HOW DO I AVOID GAINING WEIGHT WHEN I QUIT SMOKING?
- Do some Daily Exercise.
- Modify your Diet.
- Drink a glass of water when you crave a Cigarette.
- Chew a piece of gum when you feel like a Cigarette.
HOW CAN I HELP MY PARTNER QUIT SMOKING?
- Join Him or Her (if you don't smoke try giving up something else to show your support e.g. coffee or crisps).
- Try to remove smoking triggers from your house e.g. smoking paraphernalia.
- Try to avoid situations which may encourage your partner to smoke e.g. restaurants where most people are smoking.
- Take up a new activity with your partner to take their mind off smoking.
- Stay positive.
Quitting smoking can be a struggle for you and the people around you but with enough willpower you can succeed. I hope these tips help you on your way. For more detailed information on quitting smoking please visit the smoking section of the Free Fitness Tips blog.
Please remember that for the best information on quitting smoking you should seek the advice of your doctor. They will be able to provide a solution which takes into account your individual health needs.
Used Fitness Equipment
Great value Fitness Products from eBay
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Nutrition During Pregnancy
Top nutritional tips for Pregnant Women
Nutrtition is very important during pregnancy. Everything you eat will directly affect the development of your baby so you need to make sure you get it right. Below I have written a quick list which outlines what you should be eating and what you should be avoiding during your nine month pregnancy...
HOW MANY CALORIES SHOULD I CONSUME DURING MY PREGNANCY?
First, you need to determine your pre-pregnancy Recommended Daily Caloric Intake using this BMR & Calorie Intake Calculator. Then take the following advice.
- 0 additional calories during your first trimester.
- 300 additional calories during your second and third trimester.
WHICH VITAMINS & MINERALS SHOULD I CONSUME DURING MY PREGNANCY?
- Vitamin A (for your baby's vision).
- Vitamin B6 (for your baby's brain & nervous system).
- Vitamin B12 (for your baby's red blood cells).
- Vitamin C (for your baby's immune system).
- Calcium (for your baby's bones).
- Vitamin D (for your baby's bones).
- Vitamin E (for your baby's muscles).
- Vitamin B9 (for your baby's cell growth and tissue formation).
- Iron (for your baby's red blood cells).
- Vitamin B3 (to help build the placenta).
- Protein (for your baby's body cells).
- Vitamin B2 (for your baby's bones, muscles & nervous system).
- Vitamin B1 (for your baby's organs).
- Zinc (for your baby's fetal growth).
WHAT FOOD GROUPS SHOULD I AVOID DURING MY PREGNANCY?
- Alcohol.
- Fish that are high in mercury.
- Processed foods.
- Caffeine.
- Uncooked dairy and meat products.
- Unwashed fruits and vegetables.
Nutrition is a crucial aspect of your baby's development. I hope the above list has shown you how good nutrition can assist in the healthy development of your baby. For more detailed information on nutrition during pregnancy please visit the nutrition during pregnancy section of the Free Fitness Tips blog.
Please remember that the above advice is not a substitute for a doctor's advice. If you have any concerns regarding your pregnancy you should always consult a medical practitioner.
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Please Leave a Comment
Like the content? Please let me know
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Posted July 21, 2008
by tom191085
Hello Everyone. My name is Tom Parker and I have been writing articles and ebooks on the Internet since 2003. I enjoy writing on a variety of topics i... (more)
